Stretches - Quads, standing

Standing Quadriceps stretch

• Stand on one leg and pull the other foot up behind your bottom
• Keep your knees together and push your hips forwards to increase the stretch
• Hold for 20 seconds

Stretches - side of body

Side Stretch

• Stand up and reach above the head with one arm
• Lean over to the opposite side
• Hold for 20 seconds

Variation - Use both arms above the head

Stretches - abs

Abdominal Stretch

• Lie on the floor on your stomach
• Place your hands on the floor at shoulder level
• Lift your upper body away from the floor, straightening your arms
• Keep your hips flat on the floor
• Hold for 20 seconds

Stretches - back flexibilty

Back Slump/Round

• Kneel on all fours and let your back slump down as if trying to get the belly button to the floor
• Then round the back pulling the belly button to the ceiling
• Alternate slump/round several times

Stretches - lower back

Lower Back Stretch

• Lie on the floor on your back
• Bring your knees up to your chest and use your arms to pull them in further
• Hold for 20 seconds

Variations -

• Perform one leg at a time
• Add internal rotation to further stretch gluteus medius

Stretches - standing adductor

Standing adductor stretch.

• Stand with your feet wide apart and knees straight.
   
• Bend the left knee out to the side and lean to the left.
   
• Hold for 20 seconds.

Stretches - adductor

Adductor stretch

• Sit on the floor with your knees bent and feet together
• Place your hands on your ankles, or clasped as in diagram, and push down gently on your knees with your elbows to increase the stretch
• Hold for 20 seconds

Stretches - piriformis

Piriformis stretch

• Lie on the floor on your back and cross the left ankle over the right knee

• "Thread the needle" and grip the thigh of your right leg with both hands clasped together to pull the knee towards you, lifting the foot off the floor
• Pull the knee further towards you to increase the stretch
• Hold for 20 seconds

Stretches - glute

Gluteus Maximus Stretch

• Lie on the floor on your back.
• Pull your bent knee up towards the opposite shoulder
• Hold for 20 seconds 

Note that when doing these exercises on the floor, the head should be resting on the floor or on a cushion if more comfortable, and the shoulders should be pulled down and relaxed. The lower back stays as flat as possible, which can be achieved by keeping the belly button pulled in. And remember to breathe!

Stretches - hip

A simple outer hip stretch

• Lie on the floor flat on your back.
• Cross the right foot over the left knee, keeping the right knee bent.

• Use your left hand to pull the right knee across your body.
• Hold for 20 seconds.

Stretches - ITB

The first of a series on stretching.

This stretch loosens up the Iliotibial band.

• Stand with the leg to be stretched behind the other
• Lean over to the non-stretching side
• Push the hip you wish to stretch out to the other side
• Hold for 20 seconds

stretching

Stretching is so important I am going to put up a series of posts describing basic stretches. And we should all do the basics! Even I am going to try and remember to do some or all of them each day.

Then of course there is also strengthening, building endurance, eating well, sleep, rest and recovery.

And as well as physical health there is mental health, emotional health, spiritual health, relational health. Not forgetting financial health.

Have a healthy and safe August!

Having set up some advance posts on stretching, I will be away, back on the 25th. I leave you with the picture of an unlikely future. Jenny and I will be celebrating our 46th wedding anniversary on the 22nd while we are away. I don't think this would be appreciated.

Real Rest

An FB comment from Stuart: "...another, very often forgotten magic cure is rest...I mean proper rest... Just give yourself a week or two complete time-out every one in a blue moon. And I mean real time out. No cross training, no rollers, just hot baths, sleep-ins and lazy walks in the park if you're going stir-crazy...
Sometimes your body just needs a holiday... From attention of an over-active mind (I'm speaking from experience).
Anyway, can't hurt if done once a year or when all else is failing."

Here we go ... 3 fabulous weeks in the Kimberley ... the tour starts in a few days' time ...




The orange circles show the number of nights we are staying in each location ... 

We will be at Cable Beach, Broome for two extra nights prior to all this.
Don't worry, training back here is organised in advance, as are blog posts.
During this time, photos of the trip will appear on my Facebook page https://www.facebook.com/speedygeoff and maybe on my instagram account as well.

speedygeese training

Last week we had our first Thursday session at Parliament House: Colin, Dave, Isaac, Jen, Peter B2 and Susan ran 4 x 800m with 400m recovery, then 2 x 200m with 200m recovery, while I supervised and jogged around.

On Monday 1 August it was a bit wet under foot at Parliament House, but otherwise a pleasant evening. We ran 8 x 100m hills on 90, then 12 on 80, and a 200m run at the end. Present were Bronwyn, Christopher, Colin, Isaac, Ruth and me.

Thru August Monday and Thursday training will continue at Parliament House - even when I am away on holidays.

speedygeese race results

Friday 29 July Customs 5k
Peter Thomson 21:57
David Clarke 23:59
Bronwyn Calver 24:17
Bill Arthur 26:35
Ewen Thompson 27:11
17 finishers

Saturday 30 July Burley Griffin 5k parkrun #7
31 Gary Bowen 24:12 M55
50 Thea Zimpel 26:14 W30
121 finishers

Saturday 30 July Ginninderra 5k parkrun #222
154 finishers

Saturday 30 July Tuggeranong 5k parkrun #179
6 David Clarke 18:39 M55 **New PB**
11 Peter Thomson 20:06 M55
27 Bronwyn Calver 22:12 W45
37 Pieta Smith 22:56 W40
42 Katherine Sheppard 23:50 W45 **New PB**
137 Terrie Paul 32:15 W45
171 Nicole Robinson 39:23 W40
220 finishers

Saturday 30 July Gungahlin 5k parkrun #146
115 finishers

Saturday 30 July YCRC Dunrossil Drive 4.2k
19. Rohan Pitchford M50 17:58
28. Geoff Moore M65 20:27
29. David Clarke M55 20:32
36 finishers

Sunday 31 July ACTVAC handicap Little Black Mountain 9k (corrected)
2 Nadine Morrison W45 53:08 60.6%
15 David Webster M60 43:22 77.6
16 Rod Lynch M55 38:41 81.3
22 Peter Thomson M55 42:38 72.9
25 Mick Charlton M60 59:48 56.3
29 Rae Palmer W65 58:49 73.0
34 Roger Pilkington M55 49:46 64.0
39 Bronwyn Calver W45 47:03 68.4
40 Christopher Lang M65 61:16 55.2
59 finishers

Sunday 31 July ACTVAC handicap Little Black Mountain 4.5k
3 Caroline Campbell W70 38:20 57.6%
8 Gary Bowen M55 24:15 63.4
9 Jill Pearson W55 25:03 69.7
18 Cathy Montalto W60 25:42 74.0
41 finishers

Pictures from the trail

We've Only Just Begun

Song of the week: "We've Only Just Begun", by Dami Im, at https://youtu.be/CfIU0XTUmiI



We've only just begun to live
White lace and promises
A kiss for luck and we're on our way
(We've only begun)

Before the rising sun, we fly
So many roads to choose
We'll start out walking and learn to run
(And yes, we've just begun)

Sharing horizons that are new to us
Watching the signs along the way
Talking it over, just the two of us
Working together day to day
Together

And when the evening comes, we smile
So much of life ahead
We'll find a place where there's room to grow
(And yes, we've just begun)

Sharing horizons that are new to us
Watching the signs along the way
Talking it over, just the two of us
Working together day to day
Together
Together

And when the evening comes, we smile
So much of life ahead
We'll find a place where there's room to grow
And yes, we've just begun

A rest day

I do take rest days occasionally. Today my wife and I went out with our daughter and family, had lunch with them back at their place in the country near Queanbeyan, then saw the first half of grandson Jossie's U17 footie game.


Kangaroos out the back of my daughter's house.


Watching one of many goals that Jossie's team Queanbeyan scored against Marist. Go Tiges!

not hardly speedy

...more like a shuffle at Dunrossil Drive today. My excuses - some mud on an uneven course, and I had a rare hard run the day before.

Here's a shot of the early race.



It has been raining. I noticed on the way home that water was being released from Scrivener Dam.

"Running on the spot"

From https://youtu.be/Gz8Du26X5jQ

YCRC newsletter

YCRC Newsletter Wednesday 27th July 2016

1.     YCRC Winter Series  – Iconic Dunrossil Drive 2.1k.4.2k – 1245pm

2.     Jogalong – Sunday 7^th August – 9am Weston Park

3.     Canberra Times Fun Run 10k/14k Training Group

4.     Canberra Times Fun Run Pacers and Volunteer coordinator required.

5.     TTS Training Group – Information

6.     First Aid - Training

7.     Canberra Southern Cross Club –  Community Rewards Program – Join now

8.     Volunteers.

9.     Other Events

YCRC Winter Series 2016 – Dunrossil Drive 2.1k/4.2k The 2.1k will start at 1245pm and the 4.2k at 1pm or thereabouts.  These events will be conducted by YCRC and Athletics ACT combined.  The 4.2k is both a junior and senior pointscore event. The winning male and female having their names engraved on the John Harding Trophy and Fiona Jorgensen perpetual trophies.  These trophies are engraved with the names of some of Austrlias best known distance runners.  These shorter events normally attract good fields and once again we are hoping to see a bit turn up of athletes from the local athletic clubs. It is hoped that the recent wet weather has passed and the course dries up a bit before Saturday.

Jogalong – Sunday 7^th August  – 9am  - Yes ladies just over one week until the next Jogalong.

Canberra Times 10k/14k Training Group – These events will be held in Canberra on Sunday 4^th September.   Jo Legge-Wilkinson has kindly offered to organise a training group for novices interested in running in these events.  The training group has been underway just over a week but it is still not too late to join.  Join our training group and get access to advice from experienced runners while you train - as well as a heap of other benefits. For more info check out the training group Facebook page at https://www.facebook.com/YCRC10km or the club website   Join our training group and get access to advice from experienced runners while you train - as well as a heap of other benefits. For more info check out the training group Facebook https://www.facebook.com/YCRC10km or the Club website athttp://canberra.ymca.org.au/runnersclub/…/Pages/default.aspx  Please encourage any would be runners and joggers to join this group.

Canberra Times Fun Run pacers and volunteer coordinator required    - The YCRC has agreed to provide pacers for the 10 and 14 km events at this year’s CT Fun Run on Sunday 4 September. For the 10 km event we need two people for each of the following times - 40, 50, 60, 70, 80 and 90 minutes, and for the 14 km we need two people for each of 60, 70, 80 and 90 minutes. Pacers receive a free entry and possibly also a free singlet to run in. This might be a good opportunity for those looking at practicing their pacing for a marathon or half marathon in Melbourne in October, or if you are looking at pacing a friend anyway. If you are interested in taking up one of these spots please contact Margot McGinness at margot.shoesforplanetearth@gmail.com.

The Club will also be providing some volunteers to assist at the event (for which we get paid) and we are looking for someone to take on the role of volunteer coordinator. At this stage we don't know exactly what positions will be required, but we expect to need around 20 people. If you would be able to take on the coordinator role, please contact Geoff Sims at Geoff.Sims@bigpond.com. A call for volunteers will be put out once we have confirmed what positions are required.

TTS Training Group - The Tuesday/Thursday/Saturday Training Group – The TTS Group meets each Tuesday and Thursday at 6.30am near the Toilet Block, Lennox Gardens on Flynn Drive, Yarralumla.  On Saturdays they meet at 7am at various locations around the city for long runs or 14km or a bit more.

30 July – John Cardiff Close, Black Mountain Peninsula, Lake Burley Griffin – Run through Arboretum and Zoo lop

First Aid Training   - You will remember some months back we talked about First Aid Training.  A qualification that will allow you to have the ability to be a first aid attendant at our events and very helpful in your everyday life.  Courses for YCRC members will be paid for by YMCA Canberra.   Ablaze Training provide a full day course each Thursday at the old Hackett Primary School in Maitland Street, Hackett.   We can also arrange for Ablaze Training to put on an evening course at the YMCA Canberra, Aquatic and Recreational Centre at 35 Alexandrina Drive, Yarralumla.    Arrangements being made for course dates. More information hopefully next week.

Canberra Southern Cross Club (CSCC) – Community Rewards Program.  Many of our club members are members of the CSCC.  The club is offering a rewards program whereby ten cents from every dollars spent by members of our club on food and drinks will be donate back to the YCRC.  Go to this link and put in your CSCC membership information https://csccmarketing.wufoo.com/forms/p1lsv5k01j9ld8/

Volunteers - As you will have noticed the club is run on the good will of our volunteers with help and guidance from the YMCA Canberra staff.  We always need volunteers to assist with our events on Saturday during winter and Tuesday during spring and summer.  If you can help please email David Osmond @ dosmond@gmail.com

Other events

ACT Veterans Athletics Club 35^th Annual Half Marathon – Sunday 21^st August -   This event will be held at Lake Ginninderra with the normal 3 start times. You must be over 30 years to run.  Start times are based on abilities, so you will run over 100 minutes start at 8am.  If you will finish in under 100 minutes start at 8.30am and if you will finish in under 90 minutes start at 9am.  First three placegetters in each division/category receive a medal.  E.G. Women 30 to 34 are in category W30, women age 35 to 39 are in category W35 and so on. Male categories are similar but denote my prefix ‘M’ Online entries can now be made at Register Now https://www.registernow.com.au/secure/Register.aspx?E=21287

The course at Lake Ginninderra is flat and fast course and offers you your best chance to run a half marathon Pb.

Bush Capital Bush Marathon Festival, Campbell High School, 6 & 7 August

SATURDAY 6 August 2016: 9am 16km bush run and 16km bush walk; 11am 10km run and walk; 11.10am Under 13 2km children's run; 11.40am 5km run and walk.

SUNDAY 7 August 2016: 8am 42.2 km bush marathon run and half marathon walk; 9am 21.1 km half marathon run

Event information and online entry at  https://www.registernow.com.au/secure/Register.aspx?E=21520

If you are intending to have a run or walk, please enter online as soon as possible so your bib number can be mailed out on time. If you are competing on Saturday and can help out on Sunday, or vice versa, please register as a volunteer on the Australian Mountain Running Association website (choice of free T shirt, wine or chocolate to helpers) at http://www.mountainrunning.coolrunning.com.au/index.php?module=Home&action=volunteer

The Bush Marathon Festival raises funds to assist the Australian mountain running team and this year's team for the World Championships in Bulgaria includes 4 ACT runners: Elizabeth Humphries, Mark Bourne, Alan Craigie and Michael Chapman.    Race Director - John Harding   - 0490048031 (note new mobile number)

speedygeese training

Last Thursday was the final Dickson session. Stuart was doing his own thing early: Peter B2, Sandeep, Jen, and Colin ran 5, 4, 3, 2, 1 min efforts with half that recovery while I just jogged.

Then on Sunday Andrew and I had a run at Stromlo Forest Park.

On Monday at Parliament House the training session was 20 x 100m hills on 90 seconds. Attending were Bronwyn, Dave, me, Isaac, Jen, Louise, Pieta, Rae, Sandeep and Warrick. Afterwards a number of us enjoyed a meal at the Kingston pub.

And tomorrow July 28th we start Thursdays at Parliament house. The general plan is to run short and/or hilly sessions on Mondays, with longer ones on Thursdays. Warm-up as usual at 5:30pm. See you there!

speedygeese race results

Tuesday 19 July AMRA Black Mountain Run Up 2.6 km
15 finishers

Friday 22 July Customs 5k
David Clarke 22:11
Bill Arthur 27:19
Ewen Thompson 27:42
15 finishers

Saturday 23 July Burley Griffin 5k parkrun #6
37 Gary Bowen 24:19 M55
100 finishers

Saturday 23 July Ginninderra 5k parkrun #221
44 Susan Sturgeon 25:14 W40
45 Bron Sparkes 25:50 W35
100 finishers

Saturday 23 July Tuggeranong 5k parkrun #178
25 Bronwyn Calver 23:04 W45
34 Pieta Smith 23:43 W40
36 David Clarke 23:53 M55
141 finishers

Saturday 23 July Gungahlin 5k parkrun #145
17 Giles Lamb 22:21 M40
77 finishers

Saturday 23 July YCRC Symonston 9k
5. Isaac Muscat U14 37:50
6. David Clarke M55 37:54
13 finishers

Saturday 23 July YCRC Symonston 4.5k
9. Rohan Pitchford M50 21:14
13. Ewen Thompson M55 25:15
18 finishers

Saturday 23 July YCRC Symonston 2k
5. Ewen Thompson 59 M55 9:17
12 finishers

Babies grow up fast


Sarah-Jayne's baby.


Cookie's baby.

If I go crazy then will you still call me Superman?

Song of the week: Remember this one? "Kryptonite", by 3 Doors Down
From https://youtu.be/xPU8OAjjS4k

Our Kimberley August holiday itinerary

Jenny and I will be on holidays very soon! Here's our itinerary.

Sat 6 August fly Canberra-Sydney-Broome stay at Cable Beach
Sun 7 August Broome catching up with a niece and her family
Mon 8 August Broome - Cape Leveque
Tue 9 August Cape Leveque - Cygnet Bay - King Sound tides Boat Cruise - Ardyaloon - Cape Leveque
Wed 10 August Cape Leveque - Beagle Bay - Derby
Thu 11 August Gibb River Road- Bell Gorge - Mornington Wildlife Sanctuary - Annie Creek
Fri 12 August Mornington exploration - Cadjeput Waterhole
Sat 13 August Galvans Gorge - Gibb River Road - Kalumburu road - Drysdale
Sun 14 August Gwion Gwion and Wandjina art - Mitchell Plateau
Mon 15 August Exploring Mitchell falls. Long walk to Rock art sites. Helicopter flight over falls.
Tue 16 August Mitchell Plateau - El Questro wilderness Park
Wed 17 August Exploring El Questro - thermal springs - long walk to Emma Gorge waterfall
Thu 18 August El Questro - Cambridge Gulf - Ord river 3 hour boat cruise - Kununurra
Fri 19 August Kununurra - Ivanhoe Plains - Bungle Bungles
Sat 20 August Bungle Bungles scenic flight - Cathedral Gorge - Echidna Chasm
Sun 21 August Bungle Bungles - Halls Creek - Fitzroy Crossing - Geikie Gorge National Park boat cruise
Mon 22 August Fitzroy Crossing - Tunnel Creek underground river walk - Windjana gorge - back to Broome where Jenny and I will celebrate our 46th wedding anniversary in style!
Tue 23 August Horizontal Falls Sea-plane and Jet-boat tour out of Broome! Then final dinner with the tour group.
Wed 24 August Fly Broome - Melbourne - Canberra

Should be fun - it will be our first time in that part of the world!
I will keep everyone posted via Facebook with pictures of each location. If no internet access, there may be a delay, but it will happen!

random

Leaving the AU

Thursday training moving to Parliament House

It's a farewell to Dickson Oval after 25 (?) years of training there. I have decided to move Thursday training to Parliament House, permanently.

My reasons for moving - well Dickson was always intended to be off-season training for track runners, but we haven't got as many track runners in the group any more. Plus the Parliament House venue is almost as good for track focused training anyway.

And security is good at Parliament House. Not that Dickson has been too much of a problem, we have only had about three incidents of theft there over the years. But the risk is always there.

Dickson track quality is often not great. The grass is really greener at Parliament House!

Dickson track availability during school holidays, during scheduled maintenance, and when it rains, is a big issue. No such problem at Parliament House, where training is never cancelled.

Getting to Parliament House is much easier than getting to Dickson given the traffic congestion, which is going to get much worse with Northbourne avenue road works for example and the growing Canberra population.

Parliament House is more central - south-siders who haven't been able to get to Dickson will find it easier to get to Parliament house. We should be able to build up numbers there.

People have asked me if we will be doing anything different on Thursdays compared with Mondays. Yes we will. Monday and Thursday sessions will be different from each other - for example longer intervals will be the go on Thursdays.

See you there on the 28th!

Gungahlin Gallop videos

...from https://youtu.be/2x3vW279DF8



and from https://youtu.be/50FwGrTRUaA

speedygeese training

On Sunday Andrew and I jogged at Stromlo.

On Monday for our main speedygeese session we ran 20x100m Parliament House hills on 90 seconds: Andy, Christopher, Colin, Dave, Isaac, Jen, Pieta, Susan, Warrick with me supervising.

Training is on again this week Thursday at Dickson; Sunday at Stromlo; and next Monday at Parliament House after which we will go to the Yacht Club for a meal. Come along even if you didn't train; all welcome!

Ruth and Margaret are back running again!


Ruth at Ginninderra parkrun


Margaret at Gungahlin parkrun

speedygeese race results (and Rae's result)

Sunday 10 July Broome Half Marathon
22 Rae Palmer 2:21.21
34 finishers

Sunday 10 July Broome Marathon
5 David Webster 3:47.43
16 finishers

Friday 15 July Customs 5k
Peter Thomson 22:50
Bronwyn Calver 24:09
Bill Arthur 26:37
Caroline Campbell 37:39
11 finishers

Saturday 16 July Burley Griffin 5k parkrun #5
36 Daniel Fernandez 22:32 M40 (first parkrun)
58 Gary Bowen 24:58 M55
80 Thea Zimpel 26:34 W30
162 finishers

Saturday 16 July Ginninderra 5k parkrun #220
64 Susan Sturgeon 25:36 W40
91 Bron Sparkes 29:00 W35
120 Ruth Baussmann 31:53 W65
169 finishers

Saturday 16 July Tuggeranong 5k parkrun #177
8 David Clarke 19:13 M55
14 Peter Thomson 20:04 M55
30 Bronwyn Calver 22:45 W45
201 finishers

Saturday 16 July Gungahlin 5k parkrun #144
97 Margaret McSpadden 33:19 W65
132 finishers

Sunday 17 July Gungahlin Gallop 30k
18 Dave Clarke 2:48.30
52 Peter Thomson 3:24.19
92 finishers

Sunday 17 July Gungahlin Gallop 10k
tba


Cable Beach, Broome, where Rae and David raced last week. I will be staying at Cable Beach on 6 August for a couple of days, and again on 23 August.

Song of the week: Wona

Sometimes you wish there were new songs as good as the old Paul Simon tracks from Graceland. Well here's one, at last. I'm getting the album, I am hoping all the tracks are just as good.

From https://youtu.be/rAGWA-4U3QY

Runners Shop 10k Fun Run 2016 - video

Ewen has done a marvelous job videoing our races recently. This one is of the Runners Shop 10k, run yesterday, one of the feature events on the ACT distance running calendar.

From https://youtu.be/1dEt3Gn7nls

Who's up for a fresh parkrun?

If anyone would like to help set a date to visit Shellharbour parkrun, please let me know. It's a great run!

8 reasons to start running.

8 reasons to keep running, too.

Kiama Coastal Classic 2016 video

Ewen was busy at the Coastal Classic recording all the action ... at the start, and towards the end.

From https://youtu.be/9sc-VD26q5k

speedygeese training

Congratulations Louise Sharp, selected in the ACT team for the Cross Country National Championships

For speedygeese training, on Monday we ran three sets of {(400 easy), 400, (200 easy), 200, (200 easy), 200}. Training were Andy (warm-up only), Christopher (late), Dan (welcome back), Dave (running steady), me (shuffling along), Isaac (fast), Jen (confused), Louise H (new), Pieta (pacing Louise), and Rohan.

Coming up:
(a) This Thursday 14 July at Dickson the lights won't be on, so I have cancelled training. We will resume the following week.
(b) Monday week 25 July is our next speedygeese dinner at the Yacht Club, straight after training. Everyone welcome even if you miss training! No need to confirm, just show up.

And.. yes there was a little snow on the Gungahlin hills this morning. As well as on the rooftops and in the backyards as we awoke.

speedygeese race results

Tuesday 5 July AMRA Mt Ainslie Run-Up 2.2k
9 finishers

Friday 8 July Customs 5k
Peter Thomson 22:50
Bronwyn Calver 24:09
Bill Arthur 26:37
Caroline Campbell 37:39
11 finishers

Saturday 9 July Burley Griffin 5k parkrun #4
13 Peter Thomson 20:22 M55
55 Gary Bowen 24:16 M55
65 Katherine Sheppard 25:05 W45
127 Caroline Campbell 31:20 W70
186 finishers

Saturday 9 July Ginninderra 5k parkrun #219
46 Bron Sparkes 24:51 W35
50 Roger Pilkington 25:23 M55
136 finishers

Saturday 9 July Tuggeranong 5k parkrun #176
18 Bronwyn Calver 22:00 W45
176 finishers

Saturday 9 July Gungahlin 5k parkrun #143
86 Margaret McSpadden 35:54 W65
106 finishers

Sunday 10 July 14k Kiama Coastal Classic
20 David Clarke 1:07:05 **1st M50-59**
49 Jen Bright 1:15:14 **1st W40-49**
79 Andrew Matthews 1:21:06
84 Bronwyn Calver 1:21:52
144 William Arthur 1:33:58
221 finishers


Coastal therapy

Song of the week - Sound of Silence

Dami Im, "Sound of Silence", recorded at the Eurovision final where she finished second.
From https://youtu.be/5ymFX91HwM0



We were in Sydney last week where Dami Im was one of many participants at Hillsong Conference. She has an amazing singing voice, especially live! She performed "Sound of Silence" there too.

Kiama Coastal Classic

Some photos taken from Bronwyn's Facebook page.







Although I am not a huge fan of running through lagoons, mud, sand, and rocks, or running up and down steep hills, I would have loved to have been there. Maybe next year??!!

Video - House of Canberra

At https://youtu.be/pOrGchmN_wY



From the 1015 ANU Med Revue.

These Canberra Mornings #2

Pic by Kayakcameraman

Where we train on Sundays

Come and join us! 7:30am, nice and brisk. Picture taken by Scotty Imhoff.

speedygeese training:

Last Thursday at Dickson Dave, Rohan, Jen and Giles ran 10 x 1 minute fast, 2 minutes slow.
On Sunday Andrew Dave and I ran long
Monday was so cold and Isaac, Jen, Sandeep, Dave, Rae, Christopher and I did random running things at Parliament House; a few hills here and there. Nothing to write home about.

Meanwhile in a warmer clime:




Margaret, Julie (Gwen's daughter), Gwen (Margaret's twin)

latest speedygeese race results

Friday 1 July Customs 5k
Giles Lamb 22:15
Bronwyn Calver 23:32
David Clarke 24:22
Bill Arthur 27:38
15 finishers

Saturday 2 July Burley Griffin 5k parkrun #3
26 Kylie Malone 21:52 W40 **New PB**
44 Gary Bowen 24:05 M55
149 finishers

Saturday 2 July Ginninderra 5k parkrun #218
6 Louise Sharp 20:14 W30
33 Geoff Moore 24:05 M65
139 finishers

Saturday 2 July Tuggeranong 5k parkrun #175
31 Bronwyn Calver 22:31 W45
177 finishers

Saturday 2 July Gungahlin 5k parkrun #142
114 finishers

Saturday 2 July YCRC Pennington 16k
6. David Clarke M55 1:09:55
14. Peter Thomson M55 1:22:29
22. Warrick Howieson M45 1:29:52
33 finishers

Saturday 2 July YCRC Longstaff 8k
3. Isaac Muscat U14 37:56
4. Jennifer Bright W40 37:56
5. Rohan Pitchford M50 39:08
7. Kathy Sims W65 44:48
15 finishers

Saturday 2 July Gold Coast 10k
532 Jennifer Langton 46:28
3389 Margaret Mcspadden 1:08.44
4214 Gwen Vines 1:20.41
4574 finishers

Sunday 3 July YCRC Women’s 6k Jogalong
Thea Zimpel W30 34:50
Caroline Campbell W70 50:44
57 finishers

Sunday 3 July Gold Coast Half Marathon
1941 Pieta Smith 1:47.11

Sunday 3 July Gold Coast Marathon
2415 Roger Pilkington 4:10.30
Please advise if anyone else in our group ran Gold Coast events!


Nice day for a marathon! Roger enjoying his finisher medal.

My version of "The Nips Are Getting Bigger"

Song of the week: "The Nips Are Getting Bigger" by Mental As Anything
An excellent live performance version, from https://youtu.be/jE1vYhU0DnE
I actually saw them live in Canberra in the 1970s, they were in fact brilliant.



Here is my version of the lyrics.
Started out, just running track
I didn't know how or why
Or what I was doing there

Just a couple more laps
Made me feel a little fitter
Believe me when I tell you
I was nothing like a sprinter

I run right out the door
I take a good look at my Garmin
No pain, nothing
I'd better start running harder

Back in a flash
Then I start on a tilt at the marathon
Many slow miles
Training on my own

Woh-hoh-oh, the hills are getting bigger
Woh yeah, the hills are getting bigger
Wo-hoh-oh, the hills are getting bigger
Yeah, mmm they're getting bigger

Sometimes I wonder
What all these kilometers
Are doing to my legs
Doesn't worry me enough
To stop me from doing them again

Wiping out muscle cells
By the millions but I don't care
I still finish off each run
With almost nothing left to spare

Woh-hoh-oh, the hills are getting bigger
Woh, yeah, the hills are getting bigger
Wo-hoh-oh, the hills are getting bigger
Yeah, they're getting bigger

The elections - my reaction.

Video - Game of Canberra

At https://youtu.be/mgDJdZ5KGRE



From the 2016 ANU Med Revue.

These Canberra mornings

Pic by Kayakcameraman