“…and the heat goes on”

quote of the day: "Something went wrong in jet crash, experts say"

Monday night's training had a solid turn out of Alan, Amanda, Annette, Charlie, Christopher, Dennis, Emma, Ewen, Helen, Joel, Katie, Ken, Maria, Mick C, Peter, Ruth, Trevor, Yelena, Chantelle, James and I running 20 intervals of 100m up a steepish hill, in 30 minutes. But before training, Ewen & I ran long and encountered a large group of inexperienced runners, one of whom we saw collapsed on the ground. I spoke later last night to the ambulance officer who treated him, coincidentally the officer was at a house where I was attending a comitteee meeting; the officer said the runner had suffered heat stroke and was lapsing into and out of consciousness, but was OK.

Those runners had been jogging at a very slow pace, slow enough that our six minute kms breezed past them. But why didn't their supervisor impress upon them the need to hydrate?

This morning I had no petrol and could not be bothered to fill up, so I ran an old training run from the eighties, the "Pipe Flat West" run from home.

Unfortunately at around 17km there was a sign "NO ENTRY" in large unfriendly letters. That wasn't there twenty years ago! The shortest return trip home was exactly the 17km I had just run. A bit far on a hot day: and it was 10:30am. So I kept going. Then at 21km a car pulled up next to me and I was roundly told off by a round woman for trespassing on her property. What a shame; the run along the Molonglo is a pleasant one with views of cliffs and natives pines which have survived the ravages of time, pollution, vandalism, and fires. And while it is twenty years since I ran that track, it was unchanged, still flat! and this time all my favourite radiohead songs were helping me enjoy it all the more.

I lost two kilos of fluid during that run as well. Good thing I am fit and don't need medical attention on hot days. Although come to think of it, the north-west Belconnen runs are safer; there are people around, I might get distressed one day.

FOOTNOTES
1. Thursday's Vets T&F program
6.00 pm 3000m
6.15 pm 60m
7.00 pm 800m (this one's a "pennington")
8.00 pm 4 x 100m relay
8.15 pm spiral 5

2. I think I will run, sorry, shuffle the 6pm 3000m come hell, high water, or 37.5 degree heat.

3. Sunday's monthly handicaps resume on the 28th at Campbell Park. Note the earlier start time: 8:30am.

if you ignore NO ENTRY signs, who knows where you will end up?

...pipe flat west ...

the vertical lines are where there were gates to climb
the flat bit is from 9k to 16k
the 17k NO ENTRY sign was well past the point of no return!

flashNeil

quote of the week: "Shell Found on Beach"

My training progress
last week's target: 100k
achieved: 103k
year total to date: 306k in 3 weeks
this week’s target: 110k
weight: forever 64kg and steady

song of the week: Radiohead - Bones, from "The Bends":

"i don't wanna a be krippled kracked
shoulders wrists knees and back
ground to dust and ash
crawling on all fours.
when you've got to feel it in your bones.
now i can't climb the stairs
pieces missing everywhere
prozak painkillersss.
when you've got to feel it in your bones.
and i used to fly like peter pan
all the children flew when i touched their hands"

FOOTNOTES
1. The quote "Shell found on Beach" is a classic of its kind. Simple and to the point, a headline writer's dream.

2. Half Marathon Training Group
The ACT Cross Country Club is again organising a half marathon training group to prepare participants for the Instant Colour Press Canberra Half Marathon on Sunday 13 May. It is aimed at novices – those runners and joggers who have not completed this distance before and are attracted by the challenge! This will be the fourth year of the program and we hope to build on the success of the earlier ones.

The program will start on 10 February and finish with a celebratory recovery run on 15 May. Group training will take place on Tuesday, Thursday and Saturday mornings at various venues around Canberra. Members will also be encouraged to participate in the CCC events where possible as part of their training. Any additional training suggested will need to be undertaken by participants in their own time.

A brief information session will be held at 6pm on Wednesday 31 January at the Canberra Southern Cross Club, Phillip. The full program for the Group will be available on that day with the first run scheduled for 7am on Saturday 10 February at Lennox Gardens.

3. Results from ACTA Interclub athletics - Kathy Southgate ran the mile in 5:29.49. That is yet another ACT W50 record, breaking ..... I don't know whose nor by how much! The darned ACTVAC records page has already been updated! Neil you are too speedy by far!

flashNeil at Parliament House.
Be at Parliament House tonight for some solid training!

random thoughts

quote of the day: Economist uses theory to explain economy - Collinsville Herald-Journal

After several 100k weeks
1) 5k is a nice, short race.
2) Any run that is less than 3k does not count.
3) Races motivate me to train regularly. Does that mean I race to train?
4) I feel that it is important to include more hills in my runs. I can't even believe I'm saying this!
5) The half marathon distance is easy.
6) Still my weight does not change!
7) Where do the days go?
8) Friends don't let friends run alone.
9) I will never plan to run on a track only six foot wide.
10) Every list should have ten points.

bloglines hint

quote of the day: "Britain Inches Grudgingly Towards Metric System"


bloglines users - I have only 4 subscribers, there were many more before the move to beta blogger. Please re-subscribe. Subscribe to: Posts (Atom)

Speedygeese track results Thursday 18 January
1500m
M45 Colin Farlow 4:42.86
M50 Ken White 5:09.19
M55 Geoff Moore 5:41.97
M55 Neil Boden 6:24.60
M60 Kevin Chamberlain 5:05.11
W40 Katie Forestier 5:41.02
W45 Helen Larmour 6:03.15

3000m
M45 Roger Pilkington 12:14.12
M50 Ken White 12:33.44
M55 Geoff Moore 12:44.15
M55 Neil Boden 13:50.80
W35 Amanda Walker 12:32.97 **pb
W40 Katie Forestier 12:13.87
W45 Helen Larmour 12:47.32
W55 Margaret McSpadden 15:30.23
W55 Barbara Tucker 15:35.61

non-running on Australia Day

quote of the day: "Lack of brains hinders research" - The Columbus Dispatch

THURSDAY 25 JANUARY - AUSTRALIA DAY LIVE 07
A FREE concert on the lawns of Parliament House features the announcement of the Australians of the Year. The concert line up includes: Guy Sebastian, The Whitlams, TV Rock, The Audreys, Bobby Flynn, Renee Geyer, Sick Puppies, Deborah Conway, Kate Miller-Heidke, Mia Dyson, Damien Leith and Priscilla Queen of the Desert the Musical.

FRIDAY 26 JANUARY - AUSTRALIA DAY CHILDREN'S FESTIVAL
At Stage 88, Commonwealth Park, featuring high energy performances by ACTIVE KIDZ, as soon on ABC TV, plus loads of other activities for the family including TRICKY NICK's magical show, GECKO GANG games, story telling, face painting and a farmyard animal petting pen.

Programme:
10.00am - 1.00pm : Paint the Backyard Fence
12noon - 6.00pm : Farmyard animal petting pen
12noon - 6.00pm : Aussie playground and Gecko games
12.30 - 4.30pm : Backyard Cricket
1.00 - 2.00pm : Royal Military College Band
2.00 - 3.00pm : Canberra City Band
3.00 - 5.30pm : ABC Active Kidz and Tricky Nick the Magician

Happy Birthday Australia!

FOOTNOTES
1. We had 9mm of rain last night and it all fell during Vets track. Makes for a change, racing in the wet! I am sorry for those who missed it because they thought it would be hot. The change was a big surprise.

2. Speedygeese have webbed feet. In particular, Amanda ran a great pb, taking nearly 20 seconds off her previous best for the 3000m.

3. Katie was in top form too running a fast 1500m AND a fast 3000m soon after, both right on her pbs. Through water and rain and humidity and wind, that 'aint bad!

happy geese after the rain...

My lesser known career highlights

I joined an athletic club in 1962. My career really started in 1961 when I invented a game. If my mother wanted to post a letter, I always volunteered. I timed myself by the kitchen clock. Out the back door, down the side path, through the front gate, down to the letterbox at the end of the street, post letter, and back. I wish I had started my running diary then. I could be owed a 50-letter t-shirt.

In 1963 I was undefeated over 800m in D grade at Interclub. My father George Moore, no relation to the jockey, only came out to watch me once. Before the race he thought for a while and came up with this advice. “Make sure your shoelaces are tied properly”. I have never forgotten this advice. All the 800s were just on 2 minutes but the second lap was usually 5 seconds slower than the first. I don’t recall my father having any thoughts about that.

My long run was a 3 mile circuit around Mile End and the west parklands near my High School. No one in the school training group had broken 17 minutes for this run, until a tall gangly youth who usually trailed off behind us announced he had run 16:55. No-one believed him and he went off quite sad. This came to mind when I ran the Bega-Tathra relay course solo in 1978 in a time well under the Cross Country Club’s team record of the previous year. No one believed me. What goes around, comes around. Well, I did go on to break the ACT marathon record a few weeks later. My best run that year was at Bega. Kohnke did run that time for 3 miles.

In 1964-65 David Looker of St Peters College beat me by 100m every time we raced 1500 at interclub. I got my revenge at the annual interschool carnival, where representing the ABHS (Adelaide Boys High School) I finished 0.2 secs ahead of David in the mile. My coach Robert Boomer was delirious. He had just won a rather large bet with the St Peters’ coach. Robert Boomer was also my English teacher and I topped the school at English that year, despite being in the science class.

In 1966 all my training was by myself at the new Flinders University. I ran 200m intervals where the footy side trained. One of their teams played in the lowest amateur grade, and were last in the comp. One day they asked me to boundary umpire. We lost 43 goals to nil. Usually boundary umpires run from one end of the ground to the other. Not in this game, it was mostly in one half. I needn’t have been training running 200m intervals; 100s would have sufficed. Even my boundary umpiring skills didn’t match their footy skills; they never asked again.

Later in 1966 I found a new coach, Bertrand Russell, no relation to the philosopher. His 16 year old son could run 1:56 for the 800m; I couldn’t. But he was impressed when I ran exactly the pace he advised in a 1500m run, so he took me on. Mondays we ran 20 x 400m with a 400m jog. Tuesdays the same. Wednesdays ditto; Thursdays ditto. Fridays we rested up for Saturday’s race. Sundays hill sprints. After his son retired in 1967 he stopped coaching runners and trained greyhounds. I would think these greyhounds always ran at the pace he advised.

I carried the habit of resting the day before a race into the 1970s. I didn’t carry the habit of running sessions of 20x400m into the 1970’s. Why one habit should persist and not the other is a mystery. The first athlete I encountered in Canberra was Nigel Crew. In January 1969 I arrived in Canberra from Adelaide to work at the CBCS (Commonwealth Bureau of Census and Statistics). Looking for somewhere to run, I jogged along Northbourne Avenue, found Haig Park, then North Oval at the ANU. Nigel was training at North Oval, and after exchanging a few words, I asked him what athletic club I should join. “North Canberra is the best club” he suggested. As we all know, Nigel is colourful and eccentric and enthusiastic. In other words, no different from any other athlete you or I know. And he is MR NC, the man with the NC number plate which I have always been sure stands for Norths first and Nigel second.

My first cross country race was the 1 mile Corkwood. Before the race I met Jack Pennington and Peter Scott. During the race Peter and I ran neck and neck for the whole run – out to the Corkwood, 1 circuit, and back. Until, that is, I stepped in a hole and tripped and fell with the finish line in sight, bounced back up and successfully ran second. Peter presumably concluded from that one victory that he was the better runner, because I don’t think I ever headed him in any race after that.

It was interesting that the “one mile” Corkwood was “out, one circuit and back”; the 2 miles “out, two circuits and back”, and the 3 mile “out, 3 circuits and back”. This creative course measurement seems to have lost support nowadays; we measure everything precisely – distances to the metre, steps, km rate, heartbeats, altitude, wind velocity, calories burned, weight change, skin temperature, air pressure,…anything really. Were the old, simpler days better? Nah.

Jack Pennington (now our club Patron) organised the winter program - week after week we ran at the Corkwood, occasionally elsewhere. After many years of this the Cross Country Club was started, primarily as a response to the lack of variety in venues. Jack had done a magnificent job of organising the Corkwood races and in promoting distance running. Remember in those days there were no fun runners; no-one ran around the lake in the Canberra sunshine, the only runners there were, competed in athletics on the track except a hardy few who ran in the forest and the Corkwood.

Jack Pennington was regarded by some as eccentric even for a runner, and a favourite story I heard Jack tell was about an ex Prime Minister (John Gorton) who asked him why he was still playing silly buggers at his age. This silly old bugger named Jack was in his late forties then; everyone else involved in starting up the Cross Country Club were in their early or mid twenties. Jack was not only strange, he was unique and a fearless ground-breaker. Although I must say that his training methods were different too; even to me, a 400m and 800m runner from 1962 to 1974, I found Jack’s ideas on speed training extreme. Now everyone is older than Jack was then. We could do with some of the speed he had then.

I ran in everything on offer. There were very small fields on today’s standards, but great camaraderie. Everyone turned up to every race they could. These races served as my winter speed work. In summer it was interval work that got us fit but in winter we just ran at lunchtimes from work and raced on the weekend. All training runs were hard and fast however, until the mid seventies when the marathon started to appeal, but that’s another story.

Returning to 1966, I was a student at Flinders University. It was Flinders’ first year of operation. I remember my low student number, 660055. All clubs and societies started from scratch, including the Flinders Athletic Club, of which I was its first President. Hence I was pleased to see at Santos Stadium in Adelaide last year a Flinders banner; the club is still alive and well after all these years.

I remember getting my mother to type up the new Flinders constitution. I still redden with embarrassment at what a mishmash that first constitution was. We had no idea.

The club uniform I designed for Flinders was a white singlet with broad horizontal stripes in dark and light blue, identical to the ANU singlet which emerged many years later. Guess who ANU copied? The choice of colours was derived from a combination of the two SANFL footy teams, Sturt and South Adelaide, whose areas Flinders bordered. As the saying goes, imitation is the sincerest form of flattery.

Flinders wasn’t my only experience as a club President. I have managed to avoid the many rewards and pleasures of being ACTVAC President, but back in the seventies I was President of North Canberra Athletic Club for a short time. My “reign” saw a huge increase in senior athletes, particular men, joining the club. What happened was, I recruited a whole lot of fun runners from the ABS where I worked. At that time Athletics was mainly Track and Field, and there weren’t that many distance runners. So the influx of many extra members was a breath of fresh air, broadening the club.

Or – you would have thought so. But the response was chilly at best. ACT Athletics was ruled at the time by one particular difficult person, who ran a monopoly, controlling everything. This chap ran the Athletics Association, coached the junior athletes, organised and conducted all the track competition, wrote the newspaper articles, took the photos … did everything. My feeling was that he didn’t like me very much, and things came to a head when I went with some distance runners to a fun run in New South Wales where we competed as a North Canberra team. This was when Fun Runs were just starting to catch on.

We did well in the Fun Run, but that Monday the Canberra Times article reporting the result, penned by our afore-mentioned friend, instead of celebrating the outcome with us, criticised us for competing elsewhere on the same day that a track competition was programmed in Canberra. Not that we would have been competing in it had we stayed in Canberra. Anyway, the next ACT committee meeting was “interesting”. I expressed dismay at the tone of the article and got considerable support from the committee, but then we all backed down when our friend promptly resigned from every position he held. He was reinstated. I had been seriously out-maneuvered – it’s pretty hard winning a poker game against someone holding all the cards. I hope the gentleman concerned is enjoying his retirement up north, and reflecting on the rise of fun running everywhere, and of orienteering, triathlons, masters athletics, mountain running, marathons, etc, where entrants don’t have to belong to athletic clubs to compete.

Running belongs to the people and always will. I haven’t given up encouraging people of all kinds to get involved in this pleasurable and rewarding activity. Membership of clubs where one is continually controlled and managed by hostile others is not my idea of fun. But a whole lot of people of similar interests forming clubs so they can enjoy training and competing together in an atmosphere of fellowship and generosity and mutual encouragement. Let’s keep it that way! A minimum of bureaucracy; a maximum of enjoyment!

Find the goose

"Tomatoes come in big, little, medium sizes" - The Daily Progress, Charlottesville, Virginia

Change of training venue this Saturday

Selection trials for the Australian team to compete in Mombassa will be held at Weston Park in Canberra this weekend on Saturday 20 January 2007

The draft time table has been published with the following start times:
9:00am – U20 Women 6km
9:20am – Open Women 6km
9:40am – U20 Men 8km
10:10am – Open Men 8km

So instead of meeting at Aranda, we will meet at Weston Park at 8am for our training session, and watch the trials from 9am.

Find the goose.
Someone has been emailing me childish "puzzles" lately. So here's one for you, you know who you are.

Find the goose

Last Monday night
Mick C, Dennis, Alan, Amanda, Christopher, Ewen, Gary, Helen, Joel, Yelena, Katie, Ken, Mick H, Neil, Ruth & I ran 4 x 820m in teams of two, with a 400m jog in between. It was Joel and Yelena's first run with us since their wedding; and it was good to welcome back Mick and Dennis. Great to see Griffin back with us as well.

A goose with both feet on the ground. Related to me?

Avoiding pain

We live in a culture where most people go out of their way to avoid pain. (Also where a very small minority go out of their way to experience pain, but we won't go there). But a society which is driven by comfort and by pain avoidance is a boring, artificial, and ultimately destructive place to be in.

Have a headache? Take an Aspirin. Have marital issues? Get a divorce, or have an affair. Don’t like the way you look? Cosmetic surgery, or a new wardrobe. Hungry? Chocolate, or Kentucky Fried, await you day and night.

Well, don't let's cave in to the majority view. A huge benefit of distance running is, we learn life skills for enduring necessary pain. This is all very different from the majority, which prefers to avoid pain whenever possible. Let's not lose out to the pressures society puts on us, let us instead apply what we learn as runners and athletes, to all parts of our life.

Fly goose fly!

FOOTNOTES

1. On this Thursday evening's program
6.00 3000m
6.15 100m
7.00 1500m
7.30 400m
8.00 4x200m Relay
8.15 3000/5000m

2. There will be discussion on the success or otherwise of the joint Track and Field meetings of the last two weeks(and the desirability of us taking part). Please send feedback to Alice, who would like to hear from as many of you as attended. For or against (with reasons) - either would be useful.

3. I say the opportunity to run with different opponents is good, merging the two groups for a time can only benefit both groups, especially when numbers may be down, Mutual respect grows. And I enjoyed the change. Please send Alice your views.

speedyMaria

Lift up your eyes

My training progress
last week's target: "100k or so"
achieved: 102k
this week’s target: 100k
weight: 64kg and steady
quote of the week: “Two men look out the same prison bars; one sees mud and the other stars.”
song of the week: Hillsongs - You Said

You said, Ask and you will receive
Whatever you need
You said, Pray and I'll hear from heaven
And I'll heal your land

You said Your glory will fill the earth
Like water the sea
You said, Lift up your eyes
The harvest is here, the kingdom is near

You said, Ask and I'll give the nations to you
O Lord, that's the cry of my heart
Distant shores and the islands will see
Your light, as it rises on us

O Lord, I ask for the nations!

Monday is the day I report on how my training has been going. Last week's distances were 17k Monday, then 18k, 25k, 8k when I managed only 2k of the 10k track race, zero when I was too busy, it was too hot, and I thought I was injured, 10k jog, & 24k on Sunday to finish off. This week I will run BBQ Stakes as a tempo run, and all being well I will race a 1500m and try to get that 5:17 target.

FOOTNOTES

1. I am going to host the 24k Goosy Gander Wander. A training run from home followed by tea & toast, toast made in the biggest home toaster in Belconnen! Coming soon.

2. Our kitchen floor is finally getting put in today, so the kitchen is nearly finished! Only painting to go. And lounge room painting at the same time

3. That's one room nearly done. Many more to go. Lounge room carpets next, maybe, once the painting is done and we see how it looks.

goosy goosy gander
where shall I wander

back in shape

Thanks to strewth, here is a photo of aki, cj, strewth, ewen, speedygeoff, & MrStrewth, at the AIS on Thursday night. Missing is luckylegs, who had run a great pb for the 800m, and left before the cameras came out

Getting my back in shape after a burst of sciatica the last couple of days

fifty fifty

speedygeese results from Thursday night
800m
M45 Colin Farlow 2:11.88
M45 Rod Lynch 2:25.72
M50 Neville Madden 2:18.94
M50 Ken White 2:22.45
M60 Kevin Chamberlain 2:24.14
M65 Tony Booth 3:04.31
W35 Amanda Walker 2:53.51
W40 Katie Forestier 2:44.34 ***pb

3,000m
M45 Roger Pilkington 13:09.5
M50 Ken White 12:49.2
M60 Geoff Barker 16:06.7
W40 Katie Forestier 12:48.4

10,000m
M45 Mick Horan 40:20.8
M45 Roger Pilkington 44:15.6
M55 David Baussmann 48:53.4
W45 Cathy Newman 45:25.1 ***ACT champion
W55 Ruth Baussmann 54:04.2

my screenname is tongue-in-cheek. But "slowgeoff" is poor marketing.

speedygeoff running 5:23 last week

FOOTNOTES
1. At training today it was the fifty-fifty session. Ken, Katie and Colin ran a set of 50 x 50m sprints with a 50m jog back, on 30 seconds. Don't you wish you'd been there?

2. After resting yesterday, I ran 10k easy today as I have a funny right hamstring.

3. There is no truth in the theory that I set hard training sessions only when out of action myself.

CJ is the new ACT track champion

At last night's ACT Athletics 10km track championships, CJ won the women's gold medal. A great reward for lots of distance training. That makes the very popular CJ - 36 subscribers in bloglines alone! This blog only has 3!! - the 2007 ACT 10k champion! And... bronze - Aki! And... fourth - Strewth!

That's three of the six speedygeese who blog. The other three were there to see it - I who only made 2k of the race, Ewen who made 5k, and Flashduck who watched.

It was hot, still well over thirty degrees after the 10k had finished. My excuse is hamstring, not heat. A slight strain, not too much damage, I hope. Ewen's excuse is he planned all along to run 5k and then stop. Which he did.

I should have photographic proof soon of CJ's accomplishment, and will post it here.

dumb headlines
I have been putting up dumb headlines from faraway & long ago and there are more to come. But the Canberra Times had the dumbest of headings today for one of its articles.
"20,000 extra troops will only increase casualties: experts"

edit: sweet sweat: places 4, 2, 1 and 3

fire and drought

The Return to the Cotter. It was the first time I had run there since the fires. Photo by Geoff Sims.

no more turning away

Nice long runs of 17k, 18k, and 24k in the first three days this week have helped the marathon training along a bit.

My training priority must be to stay uninjured! I am starting to forget already the new year resolution to "stretch stretch stretch".

One day I will load up some maps of where my long runs go. (When I get around to figuring out how to).

I attended Ken Lorraway's funeral this afternoon. There was a large turn-out representing all generations, and a great tribute to a compelling hero.

And people there rather stunned at the suddenness of it all.

On reflection I would say, all the more reason for us to get on with the important things in life.

"No more turning away
from the weak and the weary
no more turning away
from the coldness inside
just a world that we all must share
it's not enough just to stand and stare
is it only a dream that there'll
be no more turning away?" - Pink Floyd

Events this Thursday

5:45pm 5000m walk
6:10pm long hurdles 400m/300m/ 200m
6:25pm 60m
7:00pm 800m
7:30pm 200m
8:00pm 3000m
8:15pm 10000m ACT (open) championship
8:20pm relay 4 x 100m

FOOTNOTES
1. At training last night Alan, Amanda, Christopher, Emma, Ewen, Helen, Julie, Katie, Ken, Neil, Richard, and I ran, in three teams of four, a relay where on a 930m loop we each did 620m hard running and a 930m recovery. Times three.

2. Emma ran a great 26:40 for the jogalong last Sunday, a pb by over two minutes, while Helen ran it with Kerrie as a tempo run in 29:37.

3. I plan to run something Thursday night; it may not be the 10k, it may be the 3k or even a slow 800. LuckyLegs is also having a go at an 800m, should be good to watch.

.03

My training progress
last week's target: 110k
achieved: 101k
this week’s target: 100k or so
weight: 64kg and steady
quote of the week: " Low Wages Said Key to Poverty " - Newsday

Last week was the week I ran a 1500m race in 5:23.62, smashing and annihilating last year’s pb of 5:23.65, by 0.03 seconds. Hurray for electronic timing! And a week where I stretched every day bar one. And did a set of 100m runs in training. As a result I have ended up stiff and sore. My guess, it’s the stretching that has done it; any activity an oldie starts doing that he hasn’t done for a while will inevitably cause some pain.

.03 - Licence suspension? Fine? No, 1500m improvement in 12 months. At this rate I will crack the 5 minute barrier as an M845.

song of the week: Thom Yorke - Atoms For Peace, from "The Eraser"

“No more going to the dark side with your flying saucer eyes
No more falling down a wormhole that I have to pull you out

The wriggling, squiggling worm inside
Devours from the inside out

No more talk about the old days
It's time for something great

I want you to get out
And make it work

So many lies
So many lies
So many lies
So feel the love come off of them
And take me in your arms

Peel all of your layers off
I want to eat your artichoke heart

No more leaky holes in your brain
And no false starts

I wanna get out
And make it work

So many lies
So many lies
So many lies
So feel the love come off of them
And take me in your arms

I wanna get out
And make it work

I want you to get out
And make it work

I'll be ok

So many lies
So many lies
So many lies
So feel the love come off of them
And take me in your arms”

FOOTNOTES

1. The forecast for Thursday is 36 degrees. I will wait and see if I really want to run a 10k race Thursday at the track. Very doubtful.

2. There are maps, of sorts, on the side bar to show where we train. The larger versions cover a larger area than the thumbnails, as well as showing the detail more clearly. It’s the best I can do at the moment. “P” means where you may park, of course. And “X” marks the spot.

3. At Parliament House tonight, another variation on a relay theme…..

800m training

"Study Finds Sex, Pregnancy Link" - Cornell Daily Sun

Saturday's training (with the addition of a long warmup and cooldown) consisted of a set of 10 x 100m on grass, jogging back, on 80 seconds, with Colin, Amanda, and Ken. And Sunday's run was a good but very slow 18km run, along the horse trails west of Belconnen; cool and windy conditions following light rain made the run quite pleasant.

For information here is a program I gave Maria to help sharpen her up while she is away on holiday, so she can run a good 800m race on return. As background, Maria has been doing plenty of longer distance running and doesn't want to lose distance fitness, and will benefit by including some sprint training.

Fri 5 Jan 4 x 2mins relaxed striding out, on 6mins
Sat 6 Jan 10 x 100m sprints with 100m recovery
Sun 7 Jan up to an hour of easy running

Mon 8 Jan 3 x 200m fast, up to 10 mins between each
Tue 9 Jan 45 mins easy
Wed 10 Jan 3 x 200m easy striding out
Thu 11 Jan 3000m tempo run
Fri 12 Jan 4 x 2mins relaxed striding out, on 6mins
Sat 13 Jan 16 x 50m sprints with 50m recovery
Sun 14 Jan up to an hour of easy running

Mon 15 Jan 800m time trial
Tue 16 Jan 45 mins easy
Wed 17 Jan 4 x 200m easy striding out
Thu 18 Jan 3000m tempo run
Fri 19 Jan 4 x 2mins relaxed striding out, on 6mins
Sat 20 Jan 12 x 50m sprints with 50m recovery
Sun 21 Jan up to 45 mins of easy running

Mon 22 Jan 800 time trial
Tue 23 Jan 30 mins easy
Wed 24 Jan jog or rest
Thu 25 Jan ** 800**

On Saturdays our sessions will be similar to hers.

Christmas photos

Christmas photos of my nine grandchildren now appear on http://mooregenerations.blogspot.com/

how the speedy geese ran

Thursday's results

3000m
Rod Lynch 10:44.52
Richard Faulks 11:10.78
Roger Pilkington 11:30.48
Tony Booth 13.36.34
Ewen Thompson 15:42.62

1500m
Colin Farlow 4:27.30
Amalendu Edelsten 4:38.37
Rod Lynch 4:55.59
Kevin Chamberlain 5:04.46
Ken White 5:10.24
Geoff Moore 5:23.62
Roger Pilkington 5:31.43
Amanda Walker 5:57.96
Tony Booth 6:02.22
Neil Boden 6:05.06

Vale Ken Lorraway

from the Athletics Australia website
05.01.2007
Vale Ken Lorraway (1956-2007)
Athletics Australia and the athletics community today mourn the passing of Australian and Oceania triple jump record holder Ken Lorraway, who died suddenly from a suspected heart attack yesterday.

Ken Lorraway will be fondly remembered as a feisty competitor, who has tough and stubborn, but enormously respected. He remains Australia’s best triple jumper – still holding the Australian and Oceania record of 17.46m set in London on 7 August 1982.

Ken came through the junior ranks with the North Canberra Athletic Club and then competed for Belconnen Striders until his retirement.

From 1974-78 Ken attended the Southern Illinois University in the United States on an athletic scholarship and in 1978 was selected as an All American.

In 1978 Ken competed at the Edmonton Commonwealth Games where he placed 4th in the triple jump and 8th in the Long Jump. Ken represented Australia at two Olympic Games. At the Moscow Olympics in 1980 he was a finalist in the triple jump alongside Ian Campbell, with Lorraway finishing in 8th place and Campbell 5th in a controversial final.

He also competed at the Los Angeles Olympics in 1984 where he did not qualify for the final and placed 6th in at the IAAF World Cup in Rome in 1981.

He won five consecutive national triple jump titles between 1980 and 1984

The highlight of Ken's career in the eyes of many track and field fans came at the 1982 Brisbane Commonwealth Games when he won a silver medal in the triple jump with a leap of 17.54 metres (wind assisted). In a tremendous duel, former Athletics Australia head coach Keith Connor, competing for England, took out the title with a leap of 17.81m.

Ken was still actively involved in athletics, coaching junior athletes in Canberra and was regularly took up his position on the hill at the AIS track.

Ken married 1982 Commonwealth Games long jump silver medalist Robin Strong following the Brisbane Games. Robin finished 6th in the Los Angeles Olympics and formerly held the Australian record.

Ken was 50 and is survived by his beloved family - wife Robin and sons Alex (17) and Sebastian (14) and daughter Madeline (11). All are heavily involved in sport, with Alex a talented triple jumper and basketballer, likewise Seb who enjoys basketball, athletics and football and Madeline who is a talented young basketballer.

Athletics Australia extends deepest sympathies to Ken’s family.

Footnote: from the Canberra Times, Sunday 07 January. Click to enlarge.

007. The Year of the Spy.

"Official: Only rain will cure drought" - The Herald-News, Westpost, Massachusetts

A very good M65 runner
I spied in the SA Masters News that South Australian Peter Sandery, who seems able to train and race hard all year without any serious injury problems, has turned 65 and has set some very fast times in international competition; 2:31 for the 800, 5:02 for the 1500, 18:50 for the 5000, and 39:50 in the 10,000.

His advice? In training, run 5 or 6 x 1000m repetitions, at target race pace initially, in later sessions running faster than target for the first and last part of each interval.

And run sprint sessions of 6-12 reps of 60-100m.

"The aim of these sessions is to run as fast as you can while maintaining a smooth style".

"A race shouldn't be a step into unknown territory, but rather a confirmation of what training has prepared you for. It should also provide motivation to do the high intensity training that running at your best requires."

FOOTNOTES

1. Trevor Jacobs broke the ACT M55 steeplechase record late last night at Vets track, taking about 40 seconds off Bernie Millett's time.

2. Of the speedygeese, the Farlow/Walker combination excelled in the 1500m, with Colin breaking 4:30 for the first time for a couple of years, and Amanda cracking the 6 minute barrier for the first time. On the same day their one year old Ben walked for the first time. Maria made the ultimate sacrifice and chose to miss out and babysit Ben while his parents ran.

3. I also ran the 1500m - and I felt sore as usual at pace, but awfully slow as well, yet equalled last season’s SB of 5:23, only six seconds slower than my first quarter 007 goal. A very promising start! In particular, the longer races' targets look more achievable now.

my eldest granddaughter speedyKayleighFalconer...

...my eldest daughter speedyLoaniFalconer and her dad