Favourites

Favourite Runner: Andy Lloyd
Favourite Coach: Arthur Lydiard
Favourite City: Canberra
Favourite Author: China Miéville
Favourite Book: Anansi Boys, by Neil Gaiman
Favourite Actor: George Clooney
Favourite Movie: Groundhog Day, with Bill Murray
Favourite Director(s): Joel & Ethan Coen
Favourite Recording Artist: Foals
Favourite Album: Antidotes, by Foals
Favourite Single: August 30th, by Delirious

Favourite sports moment: Andy Lloyd 1990 Commonwealth Games 5000m gold medallist

Less Is More

An article emphasising the importance of a rest day: http://www.active.com/running/articles/how-to-gain-more-by-running-less.

I don't think I have to convince any of the speedygeese to take a day off for recovery purposes as most take more days off than that.

But as I approach the age of 70, maybe a week with four rest days is called for.

Or better; make three of those four days a jog/walk/jog day. Essentially, keep moving even on rest days.

Like everything, it takes discipline, but a new kind of discipline. On typically cold Canberra mornings I actually find it harder to get out for a walk than for a run. But I have to, therefore it will be so.

Cross training is a good alternative.

(Remember Heather?)

Can the big boys keep up?

Not me - I am way back in the pack somewhere.
See you at the Ginninderra parkrun again next Saturday.

speedygeese training

I can't wait for spring to return.

At least we can see at Parliament House now that Daylight Saving is here.

On Thursday 6 October Sandeep, Nicole, Jen, Giles & I ran a set of 4 x 1k on 8 minutes, jogging on the small PH western oval after each km.

While on Monday 10 October Dave, Giles, Isaac, Jen, Pieta, Rae, Ruth and I enjoyed up to 12 x 200m “tennis court” intervals at Parliament house. Weather conditions for training were really good again despite terrible weather earlier in the day.

The threat of possible bad weather may be keeping some people away but we are enjoying good conditions at 5:30pm so far. 

I did get out to Stromlo Forest Park on Sunday morning at about 8:30am to run 15k. My first long run in ages. I had to walk up a few of the hills though.

Becoming a regular at training - Giles.

speedygeese race results

YCRC Women’s 6k Jogalong 02 October
Kathy Sims W65 29:05
Celina Miller W35 32:41
Thea Zimpel W30 34:40
Cathy Montalto W60 34:47
Nadine Morrison W45 35:03
Caroline Campbell W70 39:39
55 finishers

Lake Tuggeranong Stakes 6k 4 October
Ewen Thompson M55 33:19
8 finishers

AMRA Mt Ainslie 2.3k Run-Up 04 October
15 finishers

ACTVAC Track 6 October at Woden
3000m
M50 Colin Farlow 11:06.29 78.0%
M55 David Clarke 12:03.61 74.3
M55 Roger Pilkington 13:46.85 64.5
W65 Kathy Sims 13:07.43 92.3
W70 Caroline Campbell 16:36.95 85.0

1500m
M50 Colin Farlow 5:23.60 77.1%
M55 David Clarke 5:29.09 78.5
M45 Damian Rutledge 5:48.57 68.5
M55 Roger Pilkington 6:20.94 67.2
W65 Kathy Sims 6:24.77 88.8
W65 Ruth Baussmann 7:55.71 73.0

400m
M55 David Clarke 1:15.81 68.8%

Spiral 4
David Clarke M55 6:39
Bronwyn Calver W45 7:23
Roger Pilkington M55 7:38
Ruth Baussmann W65 9:01
Margaret McSpadden W65 10:36
15 finishers

Customs 5k 7 October
Peter Thomson 22:03
Bronwyn Calver 24:10
Ewen Thompson 28:20
Caroline Campbell 31:35
16 finishers

Ginninderra 5k parkrun #231 08 October
9 Jacob Miller 20:34 M11 **New PB**
26 Chloe Miller 22:21 W10 **New PB**
50 Geoff Moore 24:35 M65
51 Stephanie Pfohl 24:40 W40
60 Bron Sparkes 25:45 W40
70 Celina Miller 26:17 W35
109 Ruth Baussmann 29:56 W65
186 finishers

Tuggeranong 5k parkrun #189 08 October
9 David Clarke 19:54 M55
12 Peter Thomson 20:05 M55
33 Bronwyn Calver 22:48 W45
86 Ewen Thompson 26:56 M55
231 Nicole Robinson 44:08 W40
254 finishers

Gungahlin 5k parkrun #156 08 October
10 Giles Lamb 20:01 M40
110 Margaret McSpadden 32:11 W65
165 finishers

Burley Griffin 5k parkrun #17 08 October
93 Caroline Campbell 29:43 W70
197 finishers

Saturday at Ginninderra

Promised Land

Song of the week, from https://youtu.be/2oKR9MYYdBM

ACT elections

With the ACT elections on Saturday 15th, with five seats, and five to be elected in each seat, I thought I would mention a couple of candidates worth voting for in my seat of Ginninderra.

Firstly you cannot go past Gordon Ramsay, a friend of mine who will make an excellent MLA in the next ACT government. His community activities and his strong moral principles are exactly what the Assembly needs.



A little more info and quite an amusing article at http://the-riotact.com/act-election-candidate-bake-off-gordon-ramsay/184246

Secondly if you want to put an independent ahead of party representatives you cannot beat Kim Huynh. Not only is he a hard working politics expert and a great family man, he is a good runner and the brother of speedygeese member Thach Huynh. Anyway, this is Kim, who looks a little like his brother.



More info at http://www.abc.net.au/local/stories/2014/06/11/4023460.htm

If you are not in the Ginninderra electorate, I hope you have someone worth voting for too.

Bateman's Bay Bridge Stuck!

Good timing with everyone returning to Canberra from the coast at the end of the school holidays! Or north to Sydney for that matter. No traffic could cross the bridge between 12:30pm and 3:00pm today.

Every day is a good day

I retired 13 years ago, so: Today was another good day ... even though last night's training left me quite stressed ... today Jenny and I met up with three old high school friends of mine, and their wives, for a very relaxing lunch.

Tomorrow is parkrun day. An easy tempo run is scheduled.

Sunday if I have survived parkrun I will do a slow recovery jog at Stromlo. I haven't been advertising Stromlo, because I can't really train there; I save myself for a quality session on Monday at Parliament House. Recovery from Monday and Thursday sessions is generally taking me two or three days at present. Hopefully the fitness will return soon and I can start building up again. No chance of returning to racing anytime soon, but at least I am doing something.

My August Kimberley trip - blog posts completed

Here finally, there are 21 posts containing some of my photos from our Kimberley holiday. If you would like to check them out, to see the full set, click on http://geoffmoore.blogspot.com.au/search/label/The%20Kimberley. After viewing the latest ones, click on "older posts", to continue.

speedygeese training (and some scary pics)

On Thursday 29 September there was much wind and rain but Giles, Lauren and myself ran 4 mins fast/3 mins slow by 4; Peter ran two of them, Ruth, Sandeep, Jen and Isaac ran 10 x Rose Garden loops on 3 minutes, and Dave ran 400s and 200s. It was that sort of day where you just did what you could.

Monday 03 October saw much better conditions – dry underfoot, no rain squalls, and sheltered from the wind. Dave jogged around, Ewen ran early, three teams of three ran 300m intervals with 200m jog on a 400m circuit; balanced teams today, Bron, Damian, Ewen, Me, Giles, Isaac, Jen, Ruth and Sandeep participating.

In May 1964 just before my 16th birthday I raced, and just lost, the under 16 combined sports 800m, to David Looker of St Peters college. David has kindly sent me his photos; the first appeared in the Adelaide Advertiser newspaper. That day I improved my PB to 2:05, but the pained look is loss of consciousness after a 90 second first 600m; a tad fast when my previous PB was 2:08 and I was running with a cold. His was a massive PB too.
The following year in the open mile I managed to reverse the result pipping him by 0.02 and having to run a 62 second 4th lap to achieve that. His 4th lap was under 60 seconds that day and we both smashed our PBs (I ran 4:32 and my best had been 4:39)
The Combined Sports day was held once a year at the Adelaide Oval with boys from my school (Adelaide Boys High School) and six colleges having one representative in each race (4 in the 4x100m relays) in the U14, U15, U16 and open divisions. Competition was intense and the mile was the feature event.



.

If you find my year 11 physique too shocking, for balance here is someone who is much better built. It's our Kym! who starred this year when she competed in her first body building contest.

speedygeese race results

It has been a bleak spring so far, but we are still racing when we can ... This is our lake.



Some recent race results ...

Lake Tuggeranong Stakes 6k 27 September
1. Jennifer Bright 27:53
4. Sandeep Chandra 29:32
12. Ewen Thompson 34:37
13. Peter Thomson 29:25
14. Nicole Bruce 40:06
15 finishers

Customs 5k 30 September
Giles Lamb 21:26
Peter Thomson 24:26
Bronwyn Calver 24:51
Bron Sparkes 26:41
12 finishers

Burley Griffin 5k parkrun #16 01 October
69 Caroline Campbell 30:42 W70
109 finishers

Ginninderra 5k parkrun 01 October
Course flooded!

Tuggeranong 5k parkrun #188 01 October
22 Jen Bright 22:14 W40
23 Isaac Muscat 22:14 M11
25 David Clarke 22:25 M55
28 Peter Thomson 22:42 M55
149 finishers

Gungahlin 5k parkrun #155 01 October
103 finishers

Acton Labour Day 10k 3 October
Peter Thomson 43:11
David Clarke 47:14
Bronwyn Calver 49:06
Liz Simpfendorfer 52:19
Thea Zimpel 59:50
Caroline Campbell 64:58

Saturday was the second time I have turned up at Ginninderra parkrun to find the run has been cancelled due to water over the track. My 46th parkrun will have to wait another week.

(I'll be running ‘til the) love runs out

Song of the Week  - Love Runs Out – by One Republic.
Yet another great running song!



from https://youtu.be/0OWj0CiM8WU

This blog's simplest running program

Run like the wind.
Wherever you are.
30 minutes three times a week is NOT enough.
Just do it.



p.s. The 10,000 steps-a-day goal is not a bad one.

Windjana Gorge

Crocodiles galore.
We had lunch on the sand by the river. And watched the occasional crocodile float by.

Museum at Durack Homestead (moved from Lake Argyle)

Wyndham (5 rivers lookout)

speedygeese training

On Thursday 22 September at Parliament House, for our Rose Garden 200s session, running 12 on 2:30 were Andrew, Colin, Damian, Jen, Peter; 11 on 2:45 me, Sandeep. No-one on 3:00 this week. And jogging around was Dave.

On Monday 26 September again at Parliament house, attending were Andy, Brooke (new), Celina (new), Chloe (new), Christopher, Damian, Dave, Ewen, Isaac, Jacob (new), Jen, Joel, Nicole, Pieta, Rae, Ruth. These participated in zigzag relays (x3 seeded by height, then x 2 seeded random) and Jen and I supervised. And a good job she did too.

My 30 day abs+ challenge has reached day 12 - when I completed
55 sit-ups
11 pushups
65 crunches
65 squats
33 leg raises, and
42 second plank. Only 18 days to go. The hardest exercises at this stage are the sit-ups.

speedygeese race results

AMRA Mt Ainslie Run-Up 2.3k 6 September
14 Bill Arthur 20.40
19 finishers

AMRA Black Mountain 2.6k 20 September
22 finishers

Lake Tuggeranong Stakes 6k 20 September
3. Sandeep Chandra 32:28
6. Ewen Thompson 32:33
11. Nicole Bruce 41:09
12. Peter Thomson 43:37
12 finishers

Customs 5k 23 September
Giles Lamb 20:45
Peter Thomson 22:00
Bronwyn Calver 23:55
Bill Arthur 25:38
Ewen Thompson 26:07
Jen Bright 26:08
Caroline Campbell 30:32
21 finishers

Burley Griffin 5k parkrun #15 24 September
39 Gary Bowen 23:42 M55 **new PB**
51 Helen Northey 26:16 W40 first timer
66 Caroline Campbell 28:45 W70 **new PB**
123 finishers

Ginninderra 5k parkrun #229 24 September
41 Stephanie Pfohl 23:53 W40 **New PB**
62 Celina Miller 25:28 W35
63 Bron Sparkes 25:36 W35
94 Geoff Moore 29:12 M65
107 Ruth Baussmann 30:47 W65
167 finishers

Tuggeranong 5k parkrun #187 24 September
18 David Clarke 20:47 M55
36 Bronwyn Calver 22:18 W45
53 Peter Thomson 24:05 M55
91 Ewen Thompson 27:09 M55
220 Nicole Robinson 44:29 W40
252 finishers

Gungahlin 5k parkrun #154 24 September
13 Giles Lamb 20:38 M40
52 William Arthur 25:58 M65
125 Margaret McSpadden 32:27 W65
175 finishers

Campbelltown 5k parkrun #134 24 September
14 Peter Brown 22:36 M55
132 finishers

CBR103 25 September
10th team leg 3 Pieta Smith 2:35.39
18th team leg 2 Peter Thomson 2:58.53
18th team leg 3 Bronwyn Calver 2:46.35
18th team leg 4 Jen Bright 2:31.44
77 individuals and teams finished.

ACTVAC handicap O’Connor Ridge 8.0k 25 September
5 Maria O'Reilly W60 43:47 79.0%
15 Rod Lynch M55 34:33 81.9
21 Kathy Sims W65 42:33 85.6
23 Margaret McSpadden W65 62:04 62.1
24 Nadine Morrison W45 41:28 70.8
34 Christopher Lang M65 55:19 54.9
44 Roger Pilkington M55 49:09 58.3
46 Caroline Campbell W70 58:21 73.2
52 Tori Hennig 63:23
55 finishers

ACTVAC handicap O’Connor Ridge 4.0k 25 September
3 Gary Bowen M55 21:04 65.6%
10 Jill Pearson W55 22:51 68.6
17 Cathy Montalto W60 23:13 73.7
41 finishers

Pieta running her leg of the CBR103 relay

v

Who's that girl (running around with you?)

Song of Week: Who’s That Girl, by Eurythmics



From https://youtu.be/-5iDKWV6Chg