Margaret and Gwen

Yes there were the ACT Championships, yes there was the Canberra Show, but the real highlight of last weekend was the baton relay coming through Canberra. The photo of Margaret in relay garb with her (mirror) twin Gwen shows the delight on their faces. Gwen, who lives in a Brisbane suburb not far from my son Nathan and family, often trained with us in the "old days" but had left Canberra about the time Margaret started with the group. Both are excellent runners, although Gwen did turn to race walking and set a few records there.

One of the very rare occasions I have seen the twins together and dressed differently from each other!

And this is Margaret in her 500 metres of fame.

Backs to the Wall? … Back to the Gym.

last week’s target 85 km, achieved 90 km
this week’s target 110 km
weight 65 kg, weight loss 0.5 kg, total weight loss 2 kg
gym one workout
song of the week Changes by 3 Doors Down
quote of the week “Age and treachery will triumph over youth and ability”

I raced the 1500m on Saturday – I wanted to run the first lap in 80 to 85 seconds and kick on from there, but the first lap was only 90 seconds and the other laps were slower. That’s unusual for me when all indicators showed I should be able to run around 5:10. And I had jogged Thursday and Friday in preparation. So I decided to return to the gym on Sunday and do something different as a wake up call to the body. The gym session consisted of 40 minutes on the stepper, 12 chin-ups, sixty hip flexors and thirty lat pull-downs. I am not sore and plan to do that session two or three times a week from now on!

On a brighter note I broke my BBQ Stakes pb by one whole second on Wednesday – it was hotter than the previous week when I set the new pb, and it felt like I was running slower and easier.

What a difference three days makes.

The Four Sets of Ten Training Principles

Because these were all spread out over a considerable time period, I have brought them together here.

The Ten Conditioning Principles
#1 Schedule an easy or rest day after the longest training day
#2 Increase total distance by no more than 10% per week
#3 Plan races so that you have a day off racing for every mile raced
#4 Racing, together with sprinting in training, should not exceed 20% of distance run, and should probably be around 10-15%
#5 Increase distance or intensity from week to week, but not both at the same time
#6 Warmup first before stretching
#7 Usually follow hard days by easy days. Never have three hard days in a row
#8 Don’t ease off training for races, except the handful of races that are your major goals
#9 Treat injuries immediately
#10 Have fun

The Ten Form Principles
#1 The Importance of Relaxation
#2 Run like a child
#3 For Faster Feet, run on your toes
#4 Get those hips forward
#5 Run Tall
#6 Drive with the arms
#7 New breathing techniques may help.
#8 Be Alert and Aware
#9 Run with others who have a good style
#10 Be content with your unique style


Ten Sample Training Sessions
#1 cross training
#2 general endurance
#3 specific endurance
#4 fun sessions
#5 aerobic intervals
#6 hill sprints
#7 speed development
#8 anaerobic
#9 race practice
#10 racing

The Ten Racing Principles
#1 Redefine "Winning"
#2 Practise Surging
#3 Plan races so that you have a day's break from racing for every mile raced
#4 Have Long Term Goals
#5 Define short term goals
#6 Set Intermediate Racing Goals
#7 Horses for Courses
#8 Develop elite runners’ strategies and abilities
#9 Even Pace Produces Fastest Times
#10 Have an established pre race routine

Championships Day Two

200m
W35 1 Karen Davis 27.93 (gold)
W45 2 Vicki Matthews 29.91 (silver)
W55 2 Jill Brown 36.07 (silver)

800m
W35 1 Karen Davis 2:42.24 (gold)
W40 2 Katie Forestier 2:49.56 (silver)
W50 1 Kathy Sims 2:51.02 (gold)
M40 1 Colin Farlow 2:12.73 (gold)
M45 3 Roger Pilkington 2:42.58 (bronze)
M55 2 Kevin Chamberlain 2:29.28 (silver)
M65 1 Tony Booth 2:53.58 (gold)

Championship Results for Team Moore

Very very few turned out for the championships! I cannot think why. It is a chance to rub shoulders with the best locals from young to old.

Our training group results (Saturday):
100m
M50 1 Ken White 14.36 (gold medal)
W45 2 Vicki Mathews 14.39 (silver)
W55 2 Jill Brown 16.94 (silver)

400m
M45 3 Amalendu Edelsten 59.94 (bronze)
M50 1 Ken White 66.69 (gold)
W40 2 Katie Forestier 76.21 (silver)
W45 1 Vicki Mathews 71.38 (gold)
W55 1 Jill Brown 82.44 (gold)

1500m
M40 2 Colin Farlow 4:29.74 (gold as first ACT )
M55 1 Kevin Chamberlain 5:11.38 (gold)
M55 2 Geoff Moore 5:44.47 (silver)
M65 1 Tony Booth 5:52.11 (gold)
W40 2 Katie Forestier 5:40.47 (silver)

Colin Kevin Tony and Katie all ran season's bests in the 1500; Katie's was an all time pb. This despite it being a hot (30+) afternoon with a wind that knocked the field around.

More details to come tomorrow.

A new way to get injured

True story. Who is the ACT Veteran athlete who got injured recently when he was being photographed sitting on a stool with all his medals around his neck, and the weight of all the medals made him fall off the stool?

Three Years!

Three Years!
Three Years of Retirement!
Three Years of Retirement and the Future Looks Good!

Here's something I found in the archives.



See you at the track on the weekend.

A Surprise Movie

I finally got to see the movie "Run Lola Run". An eighty minute film of non-stop action, exploring what could happen in twenty minutes of panic, leaves you breathless and exhilarated. See the subtle changes in the way Lola runs which turn out to be momentous; a keen runner’s eye is rewarded. Appreciate the unforseen twists, and just love the adrenaline charged music.

"I wish I was a hunter in search of different food

"I wish I was the animal which fits into that mood

"I wish i was a person with unlimited breath

"I wish I was a heartbeat that never comes to rest "

Wonderful, exciting, why haven’t I seen this movie until now? Even the subtitles and captioning are fascinating and entertaining. A must see for all runners. It reminds me of the fabulous, slow, but equally captivating Vertigo by Hitchcock, which I have watched again after seeing Lola. Why Vertigo? Obviously the spiral staircase, but also the beautifully balanced structure of the movie. Brilliant.

Chickybabes still afloat

2006 Aquathlon Series Race 3

Short - 300m swim / 2.5km run

Long - 600m Swim / 5km run

Boathouse, East Basin

Thursday, 16 February 2006

RESULTS Team Moore competitors

Short - 300m swim / 2.5km run
Pl Firstname Surname Club Num Cat CP Overall Pl SWIM CP Pl RUN CP Pl

13 Roger Pilkington Bilbys 314 M45-49 1 17:59 13 6:40 2 36 11:19 1 5
33 Annemarie Calnan 6 F45-49 2 20:03 33 6:23 2 32 13:40 2 33
40 Ruth Baussmann 203 F55-59 1 22:10 40 8:05 1 48 14:05 1 36

Long - 600m swim / 5km run
Pl Firstname Surname Club Num Cat CP Overall Pl SWIM CP Pl RUN CP Pl

67 Pam Faulks 11 F45-49 2 40:29 66 11:27 2 47 29:02 2 69
71 Zimple/Kramer Cool Running Chickybabes 401 TF 1 41:08 70 15:45 1 80 25:23 1 53

You can take a picture of something you see

Let's talk, let's ta-a-alk

.

There was lots of talking in the summer series run around Lake Ginninderra last night. Firstly the path was blocked before the footbridge and the organising team had to make a last minute change to the course. Much discussion. Then I decided to be prudent and run around fives in the seven km run as I was doing 21km altogether (Tuesday is my long day) and I had had three hard days in a row (thus breaking one of my rules already). Much encouraging of other competitors.

Do something that's never been done

I hadn't run with Aki at the end of a race before. She has pretty good pace judgement these days. And a devastating sprint finish! My talking only annoyed her a little. (But how can you encourage people without talking?)

Oh brother

.. I got tired by the end of the 21km. But at least the temperature had dropped by the finish.

In the future where will I be?

Think I will ease off now and see if I can achieve this year's 1500m target (5:20) on Saturday.

You tell anyone who'll listen but you feel ignored

Summer Series #4
Lake Ginninderra
New course 7.0 km out and back
Team Moore results

Women
11. Cathy Newman W40 32:07
12. Annette Sugden W40 32:31
15. Thea Zimpel 34:17
29. Margaret McSpadden W55 37:30
32. Caroline Campbell W60 38:45
36. Ruth Baussmann W55 39:12
43. Pam Faulks W45 46:22

Men
23. Richard Faulks M45 28:25
27. David Webster M50 29:15
31. Roger Pilkington M45 30:01
48. Mick Saunders M55 32:14
51. David Baussmann M55 32:57
56. Geoff Moore M55 34:19
57. Mick Charlton M50 34:34
62. Geoff Barker M60 36:18

Let's talk

Aquathlon #2

More Team Moore aquathlon results.

2006 Aquathlon Series Race 2
Boathouse, East Basin, Thursday, 2 February 2006

Short - 300m swim / 2.5km run
Pl Firstname Surname Club Num Cat CP Overall Pl Swim CP Pl Run CP Pl
6 Roger Pilkington Bilbys 314 M45-49 1 16:56 6 6:16 2 35 10:40 1 3
40 Ruth Baussmann 203 F55-59 1 21:38 40 7:38 1 45 14:00 1 33

Long - 300m swim / 2.5km run / 300m swim / 2.5km run
Pl Firstname Surname Club Num Cat CP Overall Pl Swim1 CP Pl Run1 CP Pl Swim2 CP Pl Run2 CP Pl
36 Bob Harlow Tridents 119 M55-59 2 35:26 36 6:21 2 75 10:55 1 20 7:24 2 69 10:46 1 17
62 Thea/Carolyne Zimpel/Kramar CoolRunning 401 TF 2 39:38 62 7:11 2 85 12:12 1 47 7:58 2 79 12:17 1 43

Bloglines

I have changed the way I manage my blogroll by setting it up in "bloglines". Should anything odd happen as a result, please let me know & I will revert to the old way of doing it.

Managing it via bloglines means I can make changes to it away from this blog.

You will note I have added lots of extra links!

Loooong running

Chasing Metal

This is the week I put my Nationals entry in - mostly plan B as I won't be expecting to have recovered from the previous week's marathon in time. I have entered the 800 (I am not at all likely to start in this), 1500 (unlikely), 5000 (here's hoping), 10000 (not likely) and 8k cross country( should be able to start this one) at Easter in Canberra.

This week I also kept up the long running and at the same time managed a very good thirty second pb at the BBQ Stakes on Wednesday, and quite a good run in the Vets Handicap where I picked up the bronze medal on Sunday.

Handicap Results

North Curtin 6.5k
6 Annette Sugden W40 30:47
8 Geoff Moore M55 27:18 (bronze)
14 Peter McDonald M50 31:14
17 Caroline Campbell W60 34:49
21 David Baussman M45 30:31
24 Rod Lynch M45 25:49
27 Maria O'Reilly W50 29:02
29 John Alcock M60 31:54
42 Ruth Baussmann W55 36:47
48 Colin Farlow M40 25:52
50 Peter Hogan M55 32:06
63 Roger Pilkington M45 28:53
83 Graeme Small M60 38:08
85 Alice Scott W60 41:58
108 Alan Duus M60 41:41

North Curtin 3.0k
6 Helen Larmour W45 12:39
8 Neil Boden M55 12:54
16 Katie Forestier W40 12:25
31 Kerry Boden W45 17:48
32 Michael Roche M60 17:49

Regular Report

last week’s target 95 km, achieved 90 km
this week’s target 85 km
weight 65.5 kg, weight loss 0.5 kg, total weight loss 1.5 kg

I only ran 90 km because of an unscheduled day off on Friday - at the only opportunity I had to run that day, it was far far too hot. The weather looks better this week.

Some people are so easily offended.

song of the week Never Be Rude To An Arab - Monty Python, Contractual Obligation.

Never be rude to an Arab
An Israeli, or Saudi, or Jew
Never be rude to an Irishman
No matter what you do

Never poke fun at a Nigger
A Spic, or a Wop, or Kraut
And never poke fun at a … “KABOOM!”

Curiously, this track wasn’t censored, but another track, “Farewell to John Denver”, was removed from all but the earliest copies of the “Contractual Obligation” album. I am a proud owner of one of the rare early copies with the track intact. Make an offer.

p.s. on the subject of being easily offended

* I am a born again Christian
** "Life of Brian" is one of my top favorite movies
*** I laugh at funny cartoons!



quote of the week * Life is short. Enjoy it. Accept that some days you're the pigeon, and some days you're the statue.

Mountain Tops

I ran past a young lady the other day walking along the cycle path, and I turned around when I thought she said something to me. "Oh, sorry", she said, "I was singing."

Do you sing on the run? I do if I think no one can hear me. Or if I just forget. Do you sing in the shower? I know at least one reader who does. Very loudly. Do you always know all the words? I don't.

Mis-heard lyrics are sort of fun. I call them Mountain Tops after the lyrics which go

What we need is a great big melting pot

Big enough to take the world and all it's got

Keep it stirring for a hundred years or more

Turn out coffee colored people by the score

Mis-heard as

What we need is a great big mountain top
Big enough to take the world and all it's got

"Mountain Tops" was coined by the wonderful "Couldabeen Champions" of ABC radio fame.

Do you still sing along even when you don't know the words? Or, have you heard any really great mountain tops? Have you originated any? I would like to hear about them.

I used to sing along to "The Sidewinder Sleeps Tonight" (Rem) and you could ask my children what words I sang to the line "call me when I try to wake her" - a lot of words rolled into one short burst on the recording.

Back when I was a boy my brother sprung me singing "Walking to new water" for "Walking to New Orleans" - well, the American accent is quite alien, and with the emphasis on the "Or" of "Orleans", quite indecipherable.

It is funny when the mountain top is part of the song title like that.

Do you have any Mountain Tops you can share?

Stars Are Peering

See how they run

“I’d like to point out that no-one else in my gene pool runs like a girl” – Dr Evil, Goldmember



Proving the old saying wrong wrong wrong

Katie at training at Parliament House: Just you try and run like THIS girl.

Will we survive?

How exciting is this! There will be at least another 4 seasons of Survivor. Warning - don't go to the website as it has already started. Us poor Aussies have been left in a time warp.

Perhaps we can split Team Moore into 4 tribes and 'exile' the slowest runners to a spot under the flagpole at Parliament House?

Will we all survive Geoff's 20 second sprint sessions? Who will be the ultimate Survivor and win the million dollars at the National Championships?!

Water Sports

I will get some aquathlon results for our training goup soon. It is an event that appeals to me; as a non cyclist to do a multi event which is a swim and a run seems a good idea.

Of course, I have never swum in open water....

When swimming in open water, remember to pick up your head every few strokes and sight on where you're going. There's nothing worse than going a bit off course.

Good Sports

Some of the track results from last night ---

1500m Steeplechase (High height)
Gary Bowen 6:07.3

Mile
Colin Farlow 4:57.87
Amalendu Edelsten 4:58.61
Kevin Chamberlain 5:49.36
Neil Boden 6:16.31
Geoff Barker 7:22.70
Maria O'Reilly 6:01.29

100m
Karen Davis 13.50
Vicki Matthews 14.59

SummerSeries race #3

Carolyne "catch me if you can"

The Team Moore runners who ran at Stage 88 on Tuesday:
Women 5k
29. Carolyne Kramar W40 25:55
30. Caroline Campbell W60 26:16
31. Margaret McSpadden W55 26:27
32. Lisa Wilson W35 26:29
39. Ruth Baussmann W55 27:26
44. Pam Faulks W45 27:56

Men 5k
18. Richard Faulks M45 19:34
39. Bob Harlow M55 21:45
57. David Baussmann M55 23:10
67. Mick Charlton M50 24:15
69. Geoff Barker M60 24:18
82. Roger Pilkington M45 30:48

ACTVAC Track Championships

Entries close tomorrow at the track for our Track and Field Championships, to be held over Friday - Saturday - Sunday 24-26 February, in conjunction with ACT Athletics.

Late entries will be accepted on the day, for a small fee.

The entry form can be downloaded from http://www.actvac.com.au/Documents/TF_Ent.doc. (Right click and Save Target As).

I am planning to run the 1500m on the Saturday; maybe I should have a go at the 800m on the Sunday as well.

I will miss the 5000m championship because it will be held the week of the Canberra Marathon.

Optical illusion

If you stare at the image long enough, you should see a giraffe.

Roll on Commonwealth Games

Go Benita Go!

A snail buys a fast new car

There was once a snail who was sick and tired of his reputation for being so slow. He decided to get some fast wheels to make up the difference. After shopping around a while, he decided that the Datsun 240-Z was the car to get. So the snail goes to the nearest Datsun dealer and says he wants to buy the 240-Z, but he wants it repainted "240-S". The dealer asks, "Why 'S'?"The snail replies, "'S' stands for snail. I want everybody who sees me roaring past to know who's driving."Well, the dealer doesn't want to lose the unique opportunity to sell a car to a snail, so he agrees to have the car repainted for a small fee.The snail gets his new car and spent the rest of his days roaring happily down the highway at top speed. And whenever anyone would see him zooming by, they'd say "Wow! Look at that S-car go!"

Only in America...

My Progress

last week’s target 90 km, achieved 91 km
this week’s target 95 km
weight 66 kg, total weight lost 1.0 kg
quote of the week “have no fear. No-one's getting out of here alive" – Foo Fighters, D.O.A.

My highlight of the week was running 19:51 for 5km on Friday over the Customs course. This after being quite sore from successive long runs on Monday, Tuesday and Wednesday.

If anything the Customs course is slightly long, and the hill at the end slow. So this is my first sub twenty this year, hopefully the first of many. In 2005 I only managed it once; on a fast course in the Adelaide parklands, where I confess to running very unevenly, leading through the first km runners who went on to break 18 minutes.

This time the splits were pretty even, and I put in a better than usual effort over the Regatta Point Hill at the end.

And now we have just returned from a delightful three days/two nights with the four grandchildren and their parents in Flinders, Shellharbour, not returning until we had seen the two eldest off to their primary school for the day today.