cygnet bay pearls

Kimberley trip continued...

speedygeese training

The speedygeese now train at Parliament House Mondays and Thursdays.

On Thursday 1 September we ran Rose Garden 200s: attending were Giles, me, Jen, Liz and Sandeep.

Then on Monday 5 September I was wanting to organise relays but decided to check out everyone's form with Rose Garden 200s again: completing them on 3 minutes were Andy, Caroline, Ewen, Kym, Nicola, Rae and Ruth; on 2.30 Isaac, Jen, Pieta and Sandeep; while I supervised.

Meanwhile my gym at Kippax, https://www.facebook.com/energyfitnesscentre/, is ramping up for spring - adding many and varied new classes. I think I will be training there a lot more this season.

speedygeese race results

Tuesday 3 August AMRA Mt Ainslie Run-Up 2.2k
16 finishers

Friday 5 August Customs 5k
Giles Lamb 21:15
Peter Thomson 22:36
Bronwyn Calver 23:18
Ewen Thompson 26:32
Bill Arthur 26:36
Caroline Campbell 33:58

Saturday 6 August AMRA Bush Capital 5k
7 Ewen Thompson 26:31
15 finishers

Saturday 6 August AMRA Bush Capital 10k
14 Isaac Muscat 44:18
42 Thach Huynh 55:30
43 Liz Simpfendorfer 56:36
56 Jen Bright 1:47:03
56 finishers

Saturday 6 August AMRA Bush Capital 16k
5 David Clarke 1:11:31
109 finishers

Sunday 7 August AMRA Bush Capital 21.1k
64 William Arthur 2:17:00
90 finishers

Sunday 7 August AMRA Bush Capital 42.2k
16 Peter Thomson 4:08:18
34 finishers

Sunday 7 August YCRC Women’s 6k Jogalong
Nadine Morrison 29:10
Annie Van Herck 32:08
Cathy Montalto 33:00
Caroline Campbell 39:10
61 finishers

Friday 12 August Customs 5k
Giles Lamb 21:08
Peter Thomson 23:44
Bronwyn Calver 24:15
Ewen Thompson 26:08
Bill Arthur 26:20
Caroline Campbell 34:24

Friday 19 August Customs 5k
Giles Lamb 22:45
Peter Thomson 23:14
Bronwyn Calver 24:22
Ewen Thompson 28:52
Caroline Campbell 34:41

Saturday 20 August Reykjavik marathon, Iceland
1038 Bill Arthur 5:01.53
1307 finishers

Sunday 21 August ACTVAC Half Marathon
Dave Clarke 1:27:32
Peter Thomson 1:39:57
Nadine Morrison 1:48:13
Annie van Herck 2:01:09

Friday 26 August Customs 5k
Giles Lamb 20:29
Peter Brown 23:21
Bronwyn Calver 23:33
Ewen Thompson 25:10

Sunday 28 August ACTVAC 10k Handicap Goorooyaroo
3 Annie van Herck W60 55:38 78.1%
4 William Arthur M65 57:06 66.3
8 Kathy Sims W65 52:24 85.1 **silver**
9 Nadine Morrison W45 50:09 71.6 **bronze**
13 David Webster M60 46:48 79.0
14 Rod Lynch M55 41:36 83.0
28 Giles Lamb M40 46:03 68.4
29 Peter Brown M55 44:28 76.6
31 Bronwyn Calver W45 50:44 69.7
50 Ruth Baussmann W65 70:08 64.5
51 Margaret McSpadden W65 88:10 53.5

Sunday 28 August ACTVAC 5k Handicap Goorooyaroo
2 Maria O'Reilly W60 29:22 68.9%
7 Gary Bowen M55 25:48 65.9
35 finishers

Friday 2 September Customs 5k
Bronwyn Calver 24:13
Peter Thomson 25:50
Ewen Thompson 29:05
Caroline Campbell 32:30

Saturday 3 September Burley Griffin 5k parkrun #12
17 Gary Bowen 24:22 M55
30 Caroline Campbell 30:52 W70
46 finishers

Saturday 3 September Ginninderra 5k parkrun
Flooded out!

Saturday 3 September Tuggeranong 5k parkrun #184
16 Peter Thomson 22:18 M55
19 Bronwyn Calver 23:25 W45
88 finishers

Saturday 3 September Gungahlin 5k parkrun #151
4 Giles Lamb 21:17 M40
57 finishers

Sunday 4 September Canberra Times Fun Run 14k
79 David Webster 1:00:50
91 Peter Thomson 1:01:25
209 Bronwyn Calver 1:07:29
886 Nicole Robinson 1:52:08
914 finishers

Sunday 4 September Canberra Times Fun Run 10k
112 Rohan Pitchford 42:57
128 Jen Bright 43:49
129 Isaac Muscat 43:50
149 Craig Davis 45:10
198 Dale Moore 47:18
228 Liz Simpfendorfer 47:59
280 Alison Sims 49:12
283 Kathy Sims 49:14
340 Stephanie Pfohl 50:30
402 Ewen Thompson 52:01
520 Catherine Montalto 54:39
690 Kevin Chamberlain 57:53
975 Ruth Baussmann 64:32
1149 Margaret McSpadden 70:29
1341 Liz Bennett 82:53
1436 finishers

Sunday 4 September Canberra Times Fun Run 5k
78 Gary Bowen 24:26
124 Thach Huynh 26:05
1488 finishers


Last Saturday I turned up at Lake Ginninderra to resume parkrunning but the course was flooded!

Let's Dance

Song of the week: "Let’s Dance", by David Bowie
From https://youtu.be/N4d7Wp9kKjA
Check out the Australian landscapes.

tunnel creek

I have relented. There are many more places on our Kimberley trip worth featuring here. For a start, Tunnel Creek.

Broome

There were hundreds more highlights of out trip away, but I will finish off with a few of Broome WA where we started and finished.

Mitchell Falls

Highlight #6 of our trip away

Conservation area - Mornington

Highlight #5 of our trip away
Mornington Wildlife Sanctuary was amazing - an awesome, huge conservation area. Outback Spirit is the only tour company that goes there.
It was hot of course and swimming was the go.

speedygeese training

Spring is nearly here! Numbers will increase again at training I am certain.
There is safety in numbers, especially when one swooping magpie is encountered.


Unless you are the tallest in the group?

On Thursday 25 August Liz (new), Jen, and I trained at Parliament House: 4 x 600m with 300m recovery.

On Sunday it was just me at Stromlo and a mighty slow shuffle it was too

And on Monday at Parliament House again Ewen and I ran early, and for the main session we did an indefinite number of random hills enjoyed by Andrew, Colin, Ewen, me, Isaac, Jen, Pieta, Rae, Ruth, and Sandeep. Christopher was sighted but he seems to have missed the whole session. we finished with attrition uphill sprints won by a very speedy Isaac.

Next time - new sessions for September as the racing season approaches.

speedygeese parkrun results August

Please note - I haven't had time to dig out results of other races in August. Will do, for next week's report.

Saturday 6 August Burley Griffin 5k parkrun #8
23 Daniel Fernandez 22:53 M40
78 Caroline Campbell 29:52 W70 **new PB**
135 Gary Bowen 59:25 M55

Saturday 6 August Ginninderra 5k parkrun #223
169 finishers

Saturday 6 August Tuggeranong 5k parkrun #180
20 Bronwyn Calver 21:58 W45
51 David Clarke 25:20 M55
137 Maya Smith 40:23 W10
138 Pieta Smith 40:24 W40
157 Peter Thomson 53:30 M55
158 finishers

Saturday 6 August Gungahlin 5k parkrun #147
130 finishers

Saturday 13 August Burley Griffin 5k parkrun #9
32 Gary Bowen 24:01 M55
65 Caroline Campbell 30:09 W70
108 finishers

Saturday 13 August Ginninderra 5k parkrun #224
121 finishers

Saturday 13 August Tuggeranong 5k parkrun #181
40 Bronwyn Calver 24:59 W45
74 Peter Thomson 28:40 M55
163 finishers

Saturday 13 August Gungahlin 5k parkrun #148
10 Giles Lamb 20:39 M40
91 Margaret McSpadden 36:59 W65
113 finishers

Saturday 20 August Burley Griffin 5k parkrun #10
45 Gary Bowen 24:13 M55
78 Caroline Campbell 30:04 W70
140 finishers

Saturday 20 August Ginninderra 5k parkrun #225
133 finishers

Saturday 20 August Tuggeranong 5k parkrun #182
26 Bronwyn Calver 22:53 W45
27 David Clarke 22:55 M55
34 Pieta Smith 23:13 W40
42 Peter Thomson 23:48 M55
170 finishers

Saturday 20 August Gungahlin 5k parkrun #149
98 finishers

Saturday 27 August Burley Griffin 5k parkrun #11
24 Gary Bowen 23:46 M55
116 finishers

Saturday 27 August Ginninderra 5k parkrun #226
16 Andrew Simpson 21:21 M45
56 Bron Sparkes 25:29 W35
96 Ruth Baussmann 31:12 W65
138 finishers

Saturday 27 August Tuggeranong 5k parkrun #183
33 Pieta Smith 22:27 W40 **New PB**
103 Peter Thomson 29:29 M55
188 finishers

Saturday 27 August Gungahlin 5k parkrun #150
103 Margaret McSpadden 36:21 W65
118 finishers

Excellent results

For fans of Alice

Song of the week - "Don't Come Around Here No More", by Tom Petty And The Heartbreakers.

From https://youtu.be/h0JvF9vpqx8

Bungle Bungles

Highlight #4 of our trip away

Ord River

Highlight #3 of our trip away

horizontal falls

highlight #2 of our trip away

I'm back!

Kimberley visit complete.
Now to lose those 2 extra kilos and get back into training!


Sunset at Cable Beach, Broome

Stretches - soleus

Soleus Stretch

• Stand with the toes on a step, the heel off the back and the knee bent
• Make sure you have something to hold on to before dropping the heel down carefully until you can feel a stretch
• Hold for 20 seconds

Stretches - Gastrocnemius

Gastrocnemius Stretch

• Stand on a step with only the toes supported
• Drop the heels off the back of the step, keeping the knee straight
• Hold for 20 seconds

Variation - Perform on one leg only.

Stretches - Calf

Gastrocnemius/Calf Stretch

• Stand with one leg far in front of the other and lean forwards against a wall
• Keep the back heel flat on the floor
• Bend the front leg to lean forwards and keep the back leg straight
• Hold for 20 seconds

Variation-Bending the back knee in the same position will stretch the Soleus muscle only

Stretches - Hamstring with partner

Partner Hamstring Stretch

• Lie on your back
• Lift one leg off the floor, keeping the knee straight
• Get your partner to push it higher until you feel a stretch
• Hold for 20 seconds

Variation: Wrap a towel or strap around the sole of the foot. Grasp the ends of the towel and pull your foot towards your head.

Stretches - Standing Hamsring

Standing Hamstring stretch

• Stand with one leg just in front of the other
• Bend the back knee and rest your weight on the bent knee
• Tilt the hips forwards as if sticking your bum in the air
• Hold for 20 seconds