keep taking the jelly beans

"Even if you're on the right track, you'll get run over if you just sit there." -- Will Rogers

Jeff Hunt' story  http://www.dailytelegraph.com.au/sport/more-sports/marathon-man-strides-out-of-nowhere/story-e6frey6i-1225828469299

Campbell Park handicap

Most runners have started; only the very speediest and the very best are still waiting to start.

Monday Training: Parliament House the intention was to run a 30 minute continuous relay in teams of three with runners going hard for a lap then jogging a lap, and I chose a lap of about 350m. It turned out that the surface was OK, just a little slippery on one corner so next time we could reverse the direction. It also turned out that it may have been closer to 400m around. Nevertheless we had a good turn-out despite the heavy rain of the last few days (about 150mm in our back yard altogether). The rain stopped just in time for our 4:30pm jog attended by Ewen, me, Jennifer (Keep taking the jelly beans. And by "taking" I mean “TAKING”), Ruth & Yelena. Then for the main session we were joined by Andrew, Bronwyn, Caroline, Christopher, Emma, Garry, Heidi (new to Parliament House), Helen, Joel, Kat, Katherine, Kim, Neil, Noeline, Penny (new) Rachelle, Richard, Tim & Warrick. 24 in all. We ran in random teams which meant that some of the runners, e.g. Katherine & Ruth, had less recovery time than others. They did very well. This was our first week of "speed-endurance" training, and everyone had ample recovery between efforts, really. For long distance runners, "speed-endurance" intervals should be faster than race-pace and allow for some recovery between them. We are not pushing into the anaerobic, which is what would happen with shorter breaks or standing breaks, nor are we focusing on sheer speed, where we would need longer breaks.

One of the reasons ACTVAC does not grow is because most members are not willing to be inconvenienced. Just thought I'd throw that in.

shimmer shimmer

Join the Facebook speedygeese group:
http://www.facebook.com/group.php?v=info&ref=ts&gid=287488711234
Once joined you will be able to add photos and videos, and you will be able to invite others. At this moment there are 41 members of the speedygeese Facebook group.

What's on this week: (updated Mondays)
Monday 15/2 Parliament House 4:30pm jog, 5:30pm speedygeese interval training
Tuesday 16/2 6:15pm Summer Series race #3 North Curtin 5k
Wednesday 17/2 12:15pm BBQ Stakes 6k handicap
Thursday 18/2 Vets Track
6:00pm 1000m (additional event)
6:15pm 200m Daniels
7:00pm 100m
7:15pm 4 x 800m relay
8:00pm 3000m / 5000m
It was absurd that no distant event had been scheduled at 6pm.
Friday 19/2 - Sunday 21/2 Stromlo Running Festival
Sunday 21/2 6:30am Zoo long run (I may attempt a 29k run)

I will be updating this on the Facebook speedygeese Info tab each week, as well as here. And for this purpose I need information from the two other speedygeese sub-groups please so I can include their places and times. (Or should "sub-groups" read "super-groups"?)

Kat celebrating her engagement to Matt.

Canberra Road Running Festival

From the ACTCCC committee: "We are pleased to announce that Athletics Australia has endorsed and fully supports the Canberra Road Running Festival to be conducted on 1 and 2 May. We have also been advised that Athletics ACT and the ACT Veterans Athletics Club (ACTVAC) also endorse and support the Festival. This means that the ACT Marathon Championships and the ACTVAC Marathon Championships will be an important part of the marathon within the Festival".

no bugles, no drums, no bronze medals

Thursday night speedygeese results
800m
M50 Gary Bowen 2:27.60 80.1%
W40 Katie Forestier 2:35.23 77.7 **PB by 3 seconds**
M50 Rod Lynch 2:40.73 72.4
M40 Brett Morrison 2:41.06 66.6 **PB by 5 seconds or more**
W40 Amanda Walker 2:44.11 72.3
M50 Roger Pilkington 2:52.76 67.9
W55 Kathy Sims 3:02.70 77.5

1500m Steeple
W55 Noeline Burden 7:59.82

10000m Championships
M35 Troy Steinman 40:25.37 silver
M60 Geoff Moore 43:40.07 silver
M50 Roger Pilkington 43:56.94 gold
M40 Brett Morrison 44:44.52 gold **big PB**
M50 Ewen Thompson 45:57.54 silver
W50 Helen Larmour 47:03.05 gold
W40 Bronwyn Calver 47:40.12 gold
W65 Caroline Campbell 54:53.12 gold
(did I miss any 10k pbs?)

60m
W55 Noeline Burden 10.07 84.4%

100m
W40 Emma Adams 14.78 74.4%
W55 Noeline Burden 15.90 81.9

4x400m Relay
M50 Ken Smith, M55 Ken White, M50 Rod Lynch, M50 Gary Bowen 4:16.81
M60 John Lamb, M60 Jim White, M60 Garry Maher, M60 Geoff Sims 4:28.65
W40 Katie Forestier, W40 Amanda Walker, W50 Sue Bourke, W50 Vicki Matthews 4:56.86

Noelene sprints home

Jim, Corey, Garry waiting for the relay to start

Garry hands over to Geoff

All photos from Thursday night track were taken by John Kennedy

pedestrian (adjective) - (a) of or intended for those who are walking. (b) ordinary, dull; everyday; unexceptional.

Brett and Katie would have been pleased we arranged to add an 800m to last night's track program when they ran pb's - Brett by 5 seconds or lots more if you don't count relays, and Katie by 3 seconds. Meanwhile the 10k championships, being combined with AACT, had a reasonable field. I ran a very slow 43:40, splits approximately 21:40 & 22:00. It was so pedestrian I lost count of how many times the winner lapped me.

Last night's 4 x 400m relay

Katie to Amanda

Amanda to Sue

Women: Entries are now open - go to
http://www.canberrarunner.com.au/wgfunrun/index.php

Men: Helpers are needed - go to
http://www.canberrarunner.com.au/index.php?module=News&action=ShowNews&id=121

pedestrian (noun) - Somebody walking rather than using a vehicle; somebody traveling on foot

Ruth in last night's walking race

keep working on it

Speedygeese times, Summer Series race #2
Boathouse East 5k (a repeat of last week's course)(and almost a repeat of last week’s results!)
40. Nadine Morrison W40 20:50
41. Mick Horan M50 20:51
42. Michelle Wells W35 20:55
43. Geoff Moore M60 20:57
49. Brett Morrison M40 21:14
61. Roger Pilkington M50 22:19
67. Graeme Patrick M55 22:53
68. Maria O'Reilly W55 23:01
85. Cathy Newman W45 24:52
97. Ruth Baussmann W55 26:18
104. Margaret McSpadden W60 28:32
111. Cathy Montalto W55 29:38
113. Sindia Sosdian 29:52
122. Mick Charlton M55 33:31
134. Melanie Tait 41:39
136 finishers. [did I miss anyone?]
Boathouse 2k
15. Caroline Campbell W65 10:36
39 finishers

Training group size
After we had 29 training at Parliament House this week, and 28 last week, I wondered what was the most we have had in a single training session. Excluding the small number of walkers which I did include in the count at one stage, I find that at Parliament House there were 30 runners twice, 20th September 2004 and 3rd March 2008. Elsewhere there were 31 at North Lyneham on Tuesday 12th June 2003. I feel a new record coming on.

I would like to see  our training group grow in numbers. Not at the expense of other training groups. I would love to see us exceed 100 participants each week. Can we accommodate 100? Yes, because the training can be adapted to suit most people who join us. Where will the numbers come from? Mainly from new people. And who brings in new people? Mainly the newest members. Go for it!

Theme for 2010
I'm still working on it! Stay tuned!

Graeme enjoying his running, at Weston Park.

can you hear the thunder

It's out there now, with an easterly wind, and thick cloud. I wish it would rain, Just as when it's freezing cold it might as well snow, if it's muggy and thundery it might as well rain.

Many speedygeese ran last night's summer series, and the race was exactly the same course as the previous week. That would be boring if it happened all the time, but on this occasion it was a welcome opportunity to compare times. I felt worse; it felt sultry, but I ran 4 seconds faster. Non-runners would not appreciate the significant extra effort it takes to run 4 seconds faster in 21 minutes! And if the course were not the same I would not have realised it was a "better run". Not that I live or die by my times. But of continuing interest to me is to discern and understand the circumstances which can produce fast or slow times in the short or long term for myself and for others.

Once I wondered "am I obsessed"? My non-running friends, sorry, "friends", have on occasion suggested so. But I met an obsessed runner once, an American female who "had to run" to deal with stuff in her life, and I realised then that I am not obsessed, nor was anyone I had known up until then.

The subject of "compulsive runners" and their attributes and problems is interesting but not relevant to this group, I have decided. The few compulsive runners I have encountered in Canberra do tend to be young women, and seem to enjoy bright but short careers. I am disinclined to encourage them.

"There is no finish line" is eternally true, for us whose primary concern is to be fitter for longer! And for that there has to be some discipline! But not extreme obsession, compulsiveness, or the need to control.

Pre-race intelligence sharing

Mick and Bruce. That blue singlet went past me late in yesterday's 5k. If I had known it was Mick I might not have run so hard before he caught me.

port and to the shoint

Monday training attendees: Andrew, Bronwyn, Caroline, Christopher, Craig, Emma, Ewen, Garry, me, Jennifer, Jenny (new), Joel, Katherine, Kim, Helen, Leanne, Lucy (new), Maria, Melanie, Miranda, Noeline, Neil, Richard, Ruth, Sindia, Tim, Victoria, Warrick & Yelena. I needed Ruth to remember the 29 names, then Bronwyn to post them first, to be certain I had got them all. Roll on speedygeese sessions with 100 starters! Photos and videos of the day's activities are on the speedygeese Facebook page (new), thanks to Ewen who came armed with a loaded camera. There were 20 hill sprints, the series of attrition sprints at the end being won by Joel from Tim, Andrew, and Bronwyn.

It's all happening at http://www.facebook.com/group.php?gid=287488711234. One of the photos:

The Thick Plottens

From today's Canberra Times:

Facebook news

Announcing a new Facebook group, the speedygeese. Just type "speedygeese" in the search window and you will find it straight away. 20 members had joined already in its first day. Anyone can write on the wall, upload videos, post links and pictures, etc. I will use it to create speedygeese events and send out invitations to members of the Facebook group, as well as keeping them posted on what's coming up. So there will be a little redundancy, as I plan to copy the "what's on " section below to the Facebook group page. Otherwise, new stuff will appear on Facebook as it is potentially more interactive than a blog is. And results reports, for example, will stay here.

What's on this week
Monday 8/2 Parliament House 4:30pm jog, 5:30pm speedygeese interval training
Tuesday 9/2 6:15pm Summer Series race #2 Boathouse West 5k
Wednesday 10/2 12:15pm BBQ Stakes 6k handicap
Thursday 11/2 Vets Track
6:00pm 800m (additional event)
6:10pm steeple
6:15pm 100m
7:00pm 60m
7:15pm 4x400m
7:40pm 10,000m championships (combined with AA)
Sunday 14/2 Sprint-Marathon relay. Be at Dunrossil Drive at 7:15am for an 8:00am start.
[Edit: I have copied this section to Facebook's "the speedygeese" news. But it will have to stay here too as not everyone is on Facebook]

Kerrie is a "not-quite-yet-speedygoose" who has joined the speedygeese group on Facebook.

You better run

song of the week: Down Under, by Men At Work


you better run, you better take cover
Larrikin’s lawsuit against Colin Hay and Ron Strykert, and their claim that Down Under had unfairly used Kookaburra Sits In the Old Gum Tree: discussed at
http://majortominor.wordpress.com/2010/02/05/obviously-the-more-the-better/

The lawsuit won. Oh, courts. Gay your life must be. Take care if you play the flute. Someone else may have already used the notes you use. A bit like running on a course someone else has already run on. What if the someone else proves they ran there first? So what, I hear you say? Ah, but you can't trust courts. Yes, life is stupid sometimes. The innocent don't always win, not when there's money involved.

Let's get back to the true spirit of Australia: which is, a fair go for all. This imported litigation rubbish is so un-Australian!

marathon response from CSM

The following has appeared on the CSM website

On 4 February, the ACT Chief Minister announced "with enormous regret" that the ACT Government is unable to provide the necessary approvals to allow the Canberra Marathon to proceed this year. CSM deeply regrets the decision also. In the interests of ensuring that a highly successful event for the national capital continue, CSM believes that it ought to be granted the permit as the incumbent organiser of the event, until such time as the Federal Court rules against its right to organise the event. Whilst the Minister's decision certainly presents challenges for CSM at this time, we are not going to stand by and see one of Canberra’s great running and family events fall over because of the actions of others. To that end we are seriously exploring all options for 11 April 2010. We will be doing all we can to honour the faith of all existing entrants, and hope to do so. The Kids Marathon remains an integral part of our 2010 plans. We'll keep you informed.

I will keep you informed too.

Having come this far, this is what I think ought to happen.
----CSM should try to relocate all events elsewhere.
----ACTCCC should continue to organise an alternative event here.
----Neither should attempt to interfere with the other.
----If CSM's events cannot be staged, all its entry money should be refunded.
That's what I think should happen now, but this is NOT a prediction.
What do you think should happen now?

jogging your memory

Start running and watch your brain grow, say scientists

Neuroscientists at Cambridge University have shown that running stimulates the brain to grow fresh grey matter and it has a big impact on mental ability... 
Read the full article at 
http://www.guardian.co.uk/science/2010/jan/18/running-brain-memory-cell-growth/print.

Running stories

"Running! If there's any activity happier, more exhilarating, more nourishing to the imagination, I can't think of what it might be. In running the mind flees with the body, the mysterious efflorescence of language seems to pulse in the brain, in rhythm with our feet and the swinging of our arms."

- Joyce Carole Oates, American author and professor of creative writing at Princeton University:

"When I am running my mind empties itself. Everything I think while running is subordinate to the process. The thoughts that impose themselves on me while running are like light gusts of wind – they appear all of a sudden, disappear again and change nothing."

- Haruki Murakami, Japanese author

"When I run, I think about everything: physics, family problems, plans for the weekend. I haven't made any big discoveries on a run, but it does give me time to think through problems. Some solutions are obvious, but they are only obvious when you are relaxed enough to find them."

- Wolfgang Ketterle, Nobel prizewinning physicist, MIT

"Being a runner, to me, has made being depressed impossible. If ever I'm going through something emotional and just go outside for a run, you can rest assured that I'll come back with clarity and empowerment."

- Alanis Morissette, singer-songwriter

Brett Lynch

Running is good for young and old.

Canberra Road Running Festival

The ACTCCC has just made its official announcement. What follows is an open letter to Cross Country Club members.

"Many of you have suggested that we conduct an alternative event if the Canberra Marathon dispute cannot be resolved in a way that meets the conditions set by the Chief Minister for providing approval for the event. As the Chief Minister’s conditions (advised to CSM and to this Club last year and announced publicly on 4 February) have not been met it is apparent that the 2010 Canberra Marathon will not be held. Taking into account your strongly expressed views we have decided to conduct a new weekend of running that incorporates a number of our previously separate events into the one festival.

"A Canberra Road Running Festival will be held on 1st and 2nd May 2010 and will incorporate:
 a 2km Mini Jog for children under 10 years of age;
 a 5km Fun Run;
 a Half Marathon (41st Rex Foulkes Half Marathon)
 a Marathon (to be known as the National Capital Marathon);
 an Ultra 50k event; and
 a Runners Expo.

"We are fortunate to have secured world champion marathon runner Rob de Castella as patron and a key support for the planning and execution of the weekend. We also have a number of sponsors and support groups for the weekend.

"Many of you have offered support in response to the previous open letters. We will clearly need your assistance leading up to the May weekend and of course on that weekend. If you would like to volunteer please let us know as soon as possible (secretary@canberrarunner.com.au). A list of specific tasks will be put on the website but you may want to move quickly to show your support."

The website link has also re-opened
http://www.canberrarunner.com.au/festival/

sub 11:30 for Katie

news from last night's track
400m
M60 Garry Maher 1:04.99 82.9
W55 Noeline Burden 1:22.22 74.8

3000m
M35 Troy Steinman 10:44.18 70.7%
W40 Katie Forestier 11:26.82 79.5 **pb by 7 seconds
M60 Geoff Moore 12:07.94 75.8
W40 Nadine Morrison 12:13.07 71.6 nearly a pb
M40 Brett Morrison 12:25.07 63.0 **pb by 11 seconds
W40 Amanda Walker 12:26.15 71.6
W35 Rachelle Ellis-Brownlee 12:31.04 68.4 **pb by 14 seconds
W55 Maria O'Reilly 13:03.84 80.1
W50 Helen Larmour 13:08.76 74.6
M70 Tony Booth 14:06.95 71.9
W55 Ruth Baussmann 15:16.53 72.5
W65 Caroline Campbell 15:47.43 79.3
W60 Margaret McSpadden 16:42.48 69.3

Spiral 5
3 Tony Booth M70 9:19
11 Kathy Sims W55 9:00
15 Helen Larmour W50 9:01
17 Brett Morrison M40 8:23
18 Bronwyn Calver W40 8:33
19 Ruth Baussmann W55 10:18
22 Nadine Morrison W40 8:41
24 Margaret McSpadden W60 11:31
25 Rachelle Ellis-Brownlee W35 9:08
29 Gary Bowen M50 8:12
32 finishers

In the 4 x 1500m relay my guesses for times were
Maria 6:32
Helen 6:15
Gary 5:28

Katie is starting to run some excellent times, breaking 11:30 for the first time in the 3000m yesterday.

latest on the marathon - from the ABC website

http://www.abc.net.au/news/stories/2010/02/04/2809672.htm. Includes audio from John, Zed and Doug.

summer series speedsters

Summer Series #1 Tuesday 2 February
Boathouse East 5k
44. Nadine Morrison 20:50
45. Michelle Wells 20:59
48. Geoff Moore 21:01
52. Janene Kingston 21:24
56. Brett Morrison 21:39
64. Craig Davis 22:16
66. Mick Horan 22:21
74. Maria O'Reilly 22:59
79. Graeme Patrick 23:19
103. Cathy Newman 25:21
105. Neil Boden 25:31
107. Ruth Baussmann 25:54
117. Susan Sturgeon 27:08
129. Roger Pilkington 28:36
134. Margaret McSpadden 29:19
142. Mick Charlton 34:18
145. Melanie Tait 38:35
146 finishers.

The return of CJ

Hot off the press - "CHIEF MINISTERS PRESS RELEASE"

HOPES FADE FOR 2010 CANBERRA MARATHON

ACT Chief Minister Jon Stanhope says it is with enormous regret he has today informed the parties in dispute over the ownership and operational rights of The Canberra Marathon that the ACT Government is unable to provide the necessary approvals to allow the event to proceed this year.

Mr Stanhope said the government had been in regular contact with event management company Cundy Sports Marketing (CSM) and the ACT Cross Country Club (ACCC), encouraging them to settle their differences and not to jeopardise what has been an iconic sporting event for Canberra over many years.

“Sadly, CSM and the ACCC have failed to resolve the dispute through mediation and it is still awaiting a final determination before the courts. I am advised that might happen until later this year at the earliest.

“The courts have been asked to make a ruling on which of the parties owns the event and the legal advice I have received is that until the court makes its decision, the government doesn’t know who owns the Marathon and so it is not in a position to approve the running of the event this April.

“Put simply, we cannot pre-empt the findings of the court by ruling in favour of one of the disputing parties over the other.

“Like the hundreds who enter in this popular event each year, I was hoping by now common-sense would prevail and the parties would reach a sensible resolution to the dispute.

“As that clearly hasn’t happened and with time running out, my concern now is to ensure no runner is left in the lurch, by allowing this most unfortunate saga to continue any longer.”

“What concerns me most is that runners from Canberra and further afield appear to have been used as pawns in this dispute. The government isn’t interested in becoming embroiled in the sort of game-playing between the parties, in which a commercial sporting venture appears to have been put ahead of the interests of competitors.

“I am seeking an assurance that no-one who has been preparing to enter in this year’s marathon and particularly those who have committed to travel here for the weekend of 10-11 April 2010, will be in any way out of pocket as a result of the failure of the two parties to resolve this issue.

Mr Stanhope is asking CSM and ACCC, who have known for many months that this year’s event was unlikely to proceed, to immediately advise all past and potential participants for this year of the true situation and to ensure no-one is financially disadvantaged as a result of the ongoing impasse.

fleet feet

Some BBQ Stakes results:

13 January
Gary 13.17
Roger 31.05

20 January
I don't have the results but Roger, Gary & Victoria ran as far as I know

27 January
Gary 28.59
Helen 31.21
Roger 31.22
Victoria 33.04

Today, 3 February
Victoria 28.12
Gary 28.14
Helen 29.32
Emma 29.47
Geoff 29.47

Victoria ran a pb in her eighth run, breaking 30 minutes for the first time
Emma had her first BBQ Stakes run.
I went out there today because I might not get there for a while, being busy on Wednesdays, and was happy to show Emma the course.

Yesterday's Summer Series 5k
Results not out yet but plenty of speedygeese ran. I ran as hard as I could on the day, taking into account attempted drills Monday night, and weights, drills, and stretches Tuesday morning, 21 minutes was OK and something to try and equal in future. From where I was, Nadine had a great run and was very fast, out of sight by the end of the race; I couldn't quite catch Michelle despite a burst of speed at the end; and Brett and Janene were close behind me towards the end; even if they weren't at the finish, I ran as if they were, ie trying to hold them off. At the other end of the field, Melinda had her first run with the Cross Country Club and did not stop. Well done!

Campbell Park 3.0k

Congratulations to Garry Maher on his bronze medal

Campbell Park 6.0k

The three medallists, Craig (silver), Andrew (gold), Brett (bronze)

Peter Magill drills

Here are the drills - http://runningtimes.com/Article.aspx?ArticleID=17578.
I recommend you open the link and watch the video. We found this via Peter Magill's excellent website - at http://petemagill.blogspot.com/2009/09/technique-drills-video.html.
Some very attractive demonstrators should keep everyone glued to the video!

Each of us should try to schedule one session incorporating many of these drills each week. Only miss them if you are in a serious race phase. Last night at Parliament House, Ewen took us through such a session. Now we cannot keep doing these on Monday nights, as that is normally our interval training session. So we need to set aside an hour some other time in the week. Ewen at present is running this session on Sunday afternoons. That would work when our long morning run is Saturday rather than Sunday. At present I run long or I race long on Sundays, so I was thinking that Fridays might be better for me, possibly at Charnwood oval Friday mornings, because that's next door to where I will be doing some gym work starting this week. I am open to suggestions.

Last night the speedygeese who did the introductory drills included Andrew, Bronia, Bronwyn, Craig, Ewen, Garry, Gary, me, Helen, Jennifer, Jodie, Joel except he couldn't find us, Kat, Kim, Leanne, Maria, Matthew, Melanie, Neil, Noeline, Ruth, Sindia, Steve, Susan, Tim, Victoria, Warrick & Yelena. Numbers are slowly increasing! Welcome to the newcomers. Bronwyn was tested and remembered all the names. Someone else next week!

As we develop these drills and fine-tune them, I envisage repeating the introductory session from time to time on the occasional Monday night, particularly when a number of new people have joined the group. I look forward to hundreds of agog motorists seeing sixtysix senior and not-so-senior runners attempting "foot shuffles" on the lawn outside Questacon during peak hour. The mind boggles!

Study the video: do the drills in a group so you can be assessed and corrected as you go, and for moral support should on-lookers start laughing. And if you watch the video to the very end, for heaven's sake don't get any ideas!

Photos: I have run out of good photos but I haven't run out of bad photos. I plan to download John Kennedy's Campbell Park shots asap, but meanwhile input from other photographers would be good!

On the subject of photos, on my Facebook page I have just started loading up many really old family photos. Take a look!

But you saw this one first, here!