Come From Behind Win!

Helen surprised herself and a lot of young defense girls by winning the Bonshaw cup!

She was in fifth place for the first 2km, then second for another 2km, finally doing the 6.4km in 27.01.

So Helen's name goes on the trophy along with some very outstanding names from previous years.

And of course Helen won the Vets trophy too.

Helen at Brindabella 2007

Making a Splash
My swimming is resuming in earnest. After a five year break from swimming - and I never swum at all until I was over 40 years old - I have resumed weekly swimming sessions at the AIS, and plan to take it very easy initially and build up with an aim of achieving a six minute 400m when I turn 60. Or close to it. (As a swimmer I am a very good runner). So yesterday I did 10 x 100 on 3 minutes i.e. had very long rests between each effort; I really just need to work into it gradually. I will be doing interval swim training of various kinds and I will note here what I do.

The other new thing I have started doing is easy gym work; I have NO strength and NO flexibility! So the softly softly approach is again the go. My arms were sore from weights on Wednesday. I sure am unfit! The Charnwood gym/centre I am attending is most impressive: aimed at older people, I find I am just as useless at the stretches and lifts as the more sedentary oldies there. What impresses me most is the personal attention and catering for each individual determined by where they are at. And the latest information on exercising and strengthening is well researched and implemented.

Running Barefoot on the Grass
I ran at Stromlo this morning; John and Diana joined me, they were so inpressed (and IMpressed as well) they ran barefoot on the grass. I will later. I was so impressed I will start Saturday morning training there. Join me 9am Saturdays starting 8 December. Bring hat, drinks, insect repellent. I will work out a balance between Saturday and Monday training, depending on who comes Saturdays. We could do sprints: each 100m is marked; or we could do medium or long intervals; or we could disappear on long hilly runs up the mountain bike circuit!

Making your Mark
I vote for more games; online games are getting better and better. For example, I just loved http://www.pastelstories.com/games/daymare_town.html.

See How They Run
For tonight, see http://www.news.com.au/dailytelegraph/pdf/electioncurve2.pdf; see how they fall. Will there be another come-from-behind win? I have the beer and peanuts at the ready.

It doesn’t matter who you are...

You just want somebody listening to what you say – Square One, Coldplay

Do you like our new promotional leaflet? Cool, eh?

Those of you who responded to the Vets Survey of handicap courses were heard! The course on Sunday has been changed. Great news! Here's a map which shows that the roughest sections of the old course are no longer being used.

And remember it's an 8:30am start this Sunday!

Last night's Vets track was washed out. The 10k that was to have been run has been rescheduled for 6 December - see ACTVAC NEWS. Good thing too because it is a pain going through all the preparations for a big race then having it cancelled. And just maybe I can run it now instead of lap scoring as originally planned?

And for all you Moms out there - it's the Mom Song.

Australia Decides

This Aussie has decided her home is in the US. Or at least the photo below would indicate so. Read her blog for fascinating stories of their trip.


What more could a flashduck want? When she has a little nest in ducktown, and flashdrake on hand?

Meanwhile KiwiBarb is planning to return to Kiwiland. Or is she? Thousands more Kiwis are making the permanent trip from NZ to Australia than are moving from Australia to New Zealand. Hang in here, Barb! And that investment in a Kevin-07 T-shirt won't mean much over the great divide, will it? As for me, I will wait until the Kevin-11 version is released before I invest in one.


WinningBarb. From the latest Vetrunner.

The last three issues of Vetrunner are on the Vets website now!

Meanwhile, the results from the Spring Series run, 5k at the National Library:
30. Mick Horan M45 20:00
68. Kelley Flood W45 22:51
71. Roger Pilkington M45 23:20
89. Neil Boden M55 24:19
97. Adam Robinson M30 25:00
112. Barbara Tucker W55 27:32

Roger is on page two too!


I don't have to tell you who they are, the names are on the shirts!

Diversion

I didn't get to the Spring Series race last night, Jenny and I were invited out to dinner. I must say the last two nights have been as warm as I remember; if it is no warmer when summer comes, it will still be one of those years when we say how difficult it has been training for the Canberra marathon through a worse than average Canberra Summer. I think my best Canberra marathons were after a mild summer, when I could more comfortably complete the long distance training required. So don't expect my form next April to be very good, should I decide to run.

Climate Change
Watched the massive storm clouds move into Canberra - and out again - last night on the BOM website map. No rain, again. Today the BOM are predicting "possible heavy rain" rather than the "possible showers" so popular this year. I wish we would get some real rain, like the good old days, instead of "possible" rain.

Qualifications versus experience
Changing the subject, if experience were the only criterion we used to judge whether an athlete should be selected in a team, or a leader should merit following, we would soon be left with tired old leaders who had run out of ideas, and athletic teams whose members were just marking time. I am attracted to the spark and energy of a bright young person who likes to see everything freshened up and renewed, don't you? The cricket team sub who thrills with impossible catches and slick run-outs; the athletics team member who doesn't just challenge the status quo but doesn't even know what the status quo is? The leader who starts out as an idealist, with a mix of truth and compassion, rather than a mix of truth and deception. Renewal is good.

Contentment versus complacency
We have brains for a reason. Discernment is a good thing. Dare I use the word, we are supposed to discriminate. Let's make our choices make sense.

Isn't it interesting that many "wise" old observers of athletics will say that the hero of yesterday was better than the hero of today. I think this is true in one sense: I think there were fewer heroes then so they stood out more! I think this is false in another sense - there are many heroes now, we can all qualify. Don't underestimate what you are capable of, and in particular, never rely on other peoples' approval or disapproval to control how you feel about what you do. Many of you are heroes; just because you don't stand out enough to be acknowledged means nothing.

Reversion
Thursday night's track events will be:
6:00 1500m Walk (PH)
6.15 100m (B)
6.30 800m
6.50 200m (D), 200m (scratch)
7.10 4x400m Relay
7.30 10,000m
I plan to lap score for Ewen and Strewth in the 10,000m.... I will be optimistic and take serious wet weather gear.

Ironic really - I am a champion of handing over the reins to the next generation, but I work hard in Veterans Athletics circles. More on this soon!

What's good...

...for the geese ... The last monthly handicap will be on this Sunday, many of us are taking our turn officiating rather than running... Christmas is coming... standing around in the shade sounds appealing... on Sunday it will be with food in hand... and we will be saying farewell to Sonia, one of our very fastest newest goslings, who is moving to Melbourne.

Fresh Face in Canberra

Last night's training at Parliament House, Canberra saw one fresh face in the training group - Lisa joining us after a couple of years out of action. We ran on three levels - something we were able to do again, also after a couple of years, because the "One Way" signs have been moved to safer spots.

Climate Change
Present at training were Alan, Amanda, Cathy, Emma, Ewen, me, Helen, Joel, Kelley, Lisa, Margaret, Maria, Peter, Rachelle, Richard, Ruth, Sonia and Yelena. It was very hot - the temperature has been sitting on 10 to 12 above average the last week. Will it be a hot summer? You bet.

On the Level
Lower level - bitumen path - 4 x 40 seconds on 2 minutes, alternating directions.
--2 minute break--
Middle level - gravel path - 4 x 40 seconds on 2 minutes, alternating directions.
--2 minute break--
Higher level - dirt (was grass)path - 4 x 40 seconds on 2 minutes, alternating directions.

Thankfully all three tracks were well shaded, and there was plenty of water on hand.

Once Bitten Twice Shy
The stretching session at the end in the shade will have resulted in all participants resolving to bring aeroguard next week.

Coming Event - Spring Series 5k at the National Library, 6pm today.

Coming Event - Vets track this Thursday, 800m and 10000m. Hurray, the Thursday forecast is "relatively cool" compared with the rest of this week.

Coming Event - Bonshaw Cup 6.4k, this Friday at HMAS Harman. Registration closes at: 1030; Race start: 1100 walkers, 1130 runners. Entry Fee: $10.00 per person (includes trophies, prizes and lunch)

Coming Event - Vets handicap and end-of-year prize giving, this Sunday morning, Innabaanya. There will be a sausage sizzle after the handicaps. Payment is by gold coin donation which goes to the ACT Cancer Council.


Put on your running gear, come outside and join us!

Please put a penny in the old man's hat

My training progress
last week’s target: 58k
achieved: 46k
year total to date: 3,478 in 46 weeks
this week’s target: n/a
weight: 66.5kg ▲
The hamstring injury I sustained on 14 Oct is seriously impeding me. So I am setting no targets this week until it is better.
Song of the week: Make This Go On Forever (Snow Patrol)

The Green Green Grass of Stromlo

Stromlo Cross Country

Today I ran at the new facility at Stromlo. I was very, very pleased to see Adam, Roger, Ewen and Kathy having a run there as well, and Christopher called by to say Hi. Those of you who forgot it was on or didn't make it for whatever reason missed out on a unique experience, ha ha I ran there before you.

Wonderful course
Now what? I would like to start training there; why don't we plan to meet next Saturday 24 Nov at 9:00am and have a training run? The venue is ideal for the kind of interval training we used to do at North Lyneham, but of course it is an infinitely better surface. Please contact me (a) if you will join me just this Saturday, or (b) if you want to try out the course and prefer another time, and I will see what I can do.

Start this Saturday then decide where to from here
The course is marked every 100m and has several choices of direction and gradient. Another reason for trying it on Saturday is to check who else is around, if the toilets are open, whether there are any problems using the area.

New hub for running, training and racing
It should become the main hub for the Canberra running community. A big advantage is, it is central, easy to get to. At the moment, little shade and maximum exposure to the elements is a short-coming, but in years to come the trees will grow and the surrounds will become most attractive. As it is, the views are magnificent!

You could even run in bare feet
if you wanted to. I will try out my "Frees".

I have been told it will be always open


so let's hope there are no teething troubles!

After that there will be a Spring Series race
there on 4 December, again over 5k, which will give you and me the opportunity to repeat the experience. And then I will get a concensus and decide if we will be training there regularly. Members of many other training group represented there today were raving about the course! So even if we don't end up having organised sessions there, I may just train there regardless when I can.

Amoeba



The two lap course was run in around 22 mins by Roger & Ewen, around 25:40 by me & 26 mins or so by Adam. Kathy ran about half of the elite 8k race but at that very fast pace experienced hamstring problems - I know how she feels!

"A profile of patience and persistence".

Thursday Vets track results
400m
M45 Rod Lynch 68.24 71.1%
M50 Gary Bowen 69.44 71.3
W35 Emma Adams 70.56 72.8
M55 Mick Saunders 77.69 67.6

3000m
M45 Rod Lynch 10:51.13 75.4%
W35 Emma Adams 12:08.64 71.0
M55 Geoff Moore 12:24.79 72.8
M50 Gary Bowen 12:45.37 65.7
M45 Roger Pilkington 12:50.47 64.3
W45 Helen Larmour 13:37.53 70.1
M30 Adam Robinson 13:51.61 53.8
W55 Ruth Baussmann 15:55.07 67.6
W60 Margaret McSpadden 16:31.55 68.0

4x200 Relay
W40 Katie Forestier & W35 Emma Adams in a team that ran 1:57.09
M50 Gary Bowen in a team that ran 2:07.40

Pennington 1500m
2 Colin Farlow M45 4:44 81.8%
3 Ken White M50 5:14 79.5
4 Rod Lynch M45 5:15 74.4
7 Tony Booth M65 6:11 76.2
8 Katie Forestier W40 5:36 73.9
11 Helen Larmour W45 5:56 75.8
14 Neil Boden M55 6:13 68.6
15 Mick Saunders M55 6:14 69.6
18 Roger Pilkington M45 6:33 60.2
21 Adam Robinson M30 6:42 51.3

spiral 6
2 Tony Booth M65 12:19
5 Roger Pilkington M45 11:01
9 Gary Bowen M50 10:19
12 Margaret McSpadden W60 13:57
15 Neil Boden M55 11:07
18 Ruth Baussmann W55 13:13
22 Mick Saunders M55 11:16

Track Highlights
Emma running her first ever track 3000m. A good time too, running by herself, and in very hot conditions.

Colin running second in the Pennington race, again to "newcomer" Bruce Graham, as happened in the 3000m. Could be an up-hill battle to take the series from here, but I know Colin will patiently persist!

Blog enhancement
I have completed a little project to add "no frills tabs” above the posts, "Who we are", "Where we train" etc. This reduces the number of things down the right-hand side bar. And makes the good stuff easier to access.

Tor den Tålmodige – this article just has to inspire everyone over 50!
From the article:
Secret #1: The guy really loves to run, pure and simple.
Secret # 2: "I always listen to my body. If I feel good, I run. If I am tired, I rest. Also, if I have to paint the house or work in the garden."
Secret #3: Train in a place where the land is brutal but beautiful. The terrain strengthens you heart and legs. The place strengthens your soul. You'll need both to win.
Secret # 4: "I have learned this much. Races are won in the weeks and months of training before. I don't worry about pre-race routines."
Secret # 5: If the training program is working, don't fix it! Appreciate the process and press on.

Snap Happy


SpeedyJenny returned from Brisbane this week with hundreds of MooreGrandChildren photos. Here's Charlie!

The highlight of this week

Thanks everyone for your friendly comments and emails; a highlight for me this week.

The BIG highlight of this week will be the opening of the new cross country course at Stromlo this Sunday. Already in continual use for most of 2007 for biking and mountain biking, the facility will now boast a 2.5k cross country circuit, after much long and careful preparation, despite the drought. Sunday's opening is simply NOT TO BE MISSED. We get to run over the course at 10:30, then stay and watch the country's best.

The latest media release: (typos left in unamended)

Media Release: Australia ’s Elite distance runners gather to celebrate the birth of a running Mecca in Canberra

Australia ’s elite distance runners will gather in Canberra this Sunday for their first taste of the Stromlo Forest Park Cross Country track, named after 1983 World Marathon Champion and Australian of the Year, long-time Canberra resident, Robert De Castella, who will be on had to start the mens elite race.

The elite womens 8km race starting at 11:30am is impossible to pick. The clash between the strength and experience of established runners with international credentials and the fearless running of a group of outstanding juniors will be captivating. Former world #1 triathlete Annabel Luxford will be out to upset the runners with her coach and former world champion triathlete/duathlet e and Commonwealth Games Marathon Bronze medallist Jackie Fairweather (nee Gallagher) keeping her honest. Local World Championship representative Sarah Salmon will have to contend with Australian Ekiden representative Sarah Lofts and top city to surf finisher Melinda Vernon. Melbourne Marathon top performers Lisa Dick and Billinda Schipp will challenge. Schipp, also coached by Fairweather, has shown a great return to form after the birth of her first child and will be strong, as will local and former Australian rep Joy Terry. The young guns will be led by Australian Ekiden representative Tara Palm and multiple national age record holder ACT’s Emily Brichacek. Can they surprise their elders and usher in a new era?

The elite male 8km race starts at 12:10pm and boasts multiple Olympian Lee Troop, Melbourne Marathon winner Rohan Walker and Australian Ekiden Representatives; Mark Tucker, Ben St Lawrence, Andrew White and local Erwin McCrae. They will have to contend with current World Mountain Running representatives Scott Mctaggart and Mark Bourne and a host of other Australian Representatives. The favourite in the mens race, Martin Dent has shown his versatility at distances from 5km to the Marathon and his 4th in the Melbourne Commonwealth games Steeplechase was memorable as he fearlessly chased the Kenyans. Dent has recently won the Noosa Bolt and Burnie ten and was second to Brett Cartwright in the Melbourne Half Marathon. Cartwright showed awesome form in Melbourne but has been hampered by injury and is in doubt for the race. The race also signals the return of former Australian representative and local Dean Cavuoto to elite running after beating cancer.

The world class facility has been integral to attracting a strong field as the athletes can’t wait to get a feel for the track that will regularly be used to host Australian Championships. However they will have to wait for the schools race at 10am and the community 5km race at 10:30am before they get their chance. It’s your chance to beat Australia ’s elite distance runners!

Contacts:
For details of the circuit - Robert de Castella 0411 182 345
For information about the events – Dave Hobson 6258 2676 or Race Day 0408 233 436

The High Life

Spring Series race Tuesday: Weston Park 5k (in fact ~4.87k)
Women
7. Maria O'Reilly W50 21:26
15. Rachelle Ellis-Brownlee W35 22:18
22. Thea Zimpel 23:43
25. Kelley Flood W45 23:56
42. Ruth Baussmann W55 27:15
43. Annette Sugden W45 27:23

Men
18. Richard Faulks M45 18:43
43. Roger Pilkington M45 22:06
44. Geoff Moore M55 22:09
48. Peter McDonald M50 22:52
50. Mick Saunders M55 22:56
55. David Baussmann M55 23:40
58. Neil Boden M55 23:55
65. Geoff Barker M60 24:49
76. Mick Charlton M55 27:56

Living at altitude – some food for thought at http://www.pfitzinger.com/hat.shtml.

Interestingly the article proposes that living at a high altitude and training at a low altitude has the most benefit! I am not sure how we organise to do that, what with the cost of fuel, groceries etc at the highest points in Australia.

Although, even a place with a less high altitude (in Canberra my training routes vary from 500m to 650m) has some of the benefits of higher places.

My positives about living in Canberra
Air – clean, relatively speaking. Less than it used to be admittedly, especially on Northbourne avenue where the Sydney traffic arrives from, but generally crisp and pleasant, particularly in winter.
Athletics – a good spirit among the clubs here, and plenty of different kinds of sporting clubs in close proximity.
Adventure – close to the mountains, close to the sea, and with oodles of local attractions.
Altitude - as discussed.
And that’s just the a’s.

My negatives
Allergies. being in the wheat belt can bring on year round allergies, and Canberra is such a place.
Attitude. Ignorant Australians from elsewhere, often Queenslanders (but not all of them!), have a stupid attitude towards us, they think politicians come from Canberra. We know that’s wrong, they come TO Canberra from everywhere else. My fellow Australians, we don’t need your hate or your pity.
ARL etc. The obsession Canberra media has with the “bully” and “thug” sports is annoying, but understandable I suppose given that all the “national” news is from Sydney.
Altitude - a down side for us outdoor types is, an increased skin cancer risk due to much higher UV levels.
And that’s just the a’s.

But as the article suggests, 600m isn’t really altitude, you start getting benefits from about 2,000m. And a negative of living at 2,000m metres in Australia is the lack of anywhere you’d really want to stay for very long. I suppose a positive is that you’d be well away from those damned politicians.

The worst scenario for fitness would be living at sea level in a highly polluted island near the equator where the temperature and humidity is forever extreme, i.e. Singapore (sorry Karmin!), which place would otherwise be an exciting and stimulating environment, the centre of the universe!

But even in Singapore where I lived for nine weeks I found some lovely places to run. We humans are after all very adaptable creatures! And could it be that the advantages of altitude are fairly minor. And dare I say it, partly psychological? I think, to do well you only need to bring an "altitude attitude" to the place where you live and train. Expect to improve where you are, with who you are, and with what you have, with what you are doing. A spirit of contentment is a wonderful thing. A spirit which many of us who are highly motivated, highly ambitious, could learn to welcome and foster. Aim high on the one hand, enjoy the levels you attain on the other.


Happy Australians enjoying running in Cool Canberra

Run first then stretch

Optimal training means you stretch at the end

"Is stretching before running harmful?" Thus begins an article in http://askcoachjenny.runnersworld.com/2007/09/posted-by-amber.html which contains the following advice:

"For the sake of time efficiency and getting the most in with the least amount of risk, I believe the best stretching strategy for runners is the following.
"Warm up with 5 minutes of brisk walking. It gradually diverts circulation to the working muscles, increases heart rate and breathing. It is the best way to prepare your body for the upcoming run.

Take the next 5-10 minutes and run at a very easy pace continuing to increase heart rate, breathing and circulation.

Then work into your planned running regimen [easy, long, speed...]

Cool down with easy 5 minutes of running and then 5 minutes of walking. This is the exact opposite of the warm up. The cool down is very important as it returns your body back to its resting state.

Finish with flexibility exercises to improve/maintain range of motion in your muscles, joints and tendons."

As followed in my Monday routine:

4:30pm very very slow warmup

5:30pm very slow warmup

6:00pm interval training

6:30pm slow cooldown

6:35pm stretching

6:40pm very slow cooldown

Know your limits when you exercise

Just what were the Crows thinking?

Races of interest this Thursday

Time	Event
6.40 pm	3000m
7.00 pm	400m
7.20 pm	1500m Pennington
8.00 pm	4x200m relay
8.15 pm	spiral 6

Monday night training
Adam, Amanda, Barbara, Emma, Ewen, Helen, Joel, Kelley, Ken, MickH, Neil, Ruth, Sonia, and Yelena joined me on a sultry evening at Parliament House to run four intervals over 700m each with a bit of a jog in between, and some stretching afterwards. Annette passed by, I also spotted Prue in the distance on one occasion, walking home from work. Back to shorter/faster next week?

ACTVAC
Have you noticed that the ACTVAC website now makes more than just the latest Vetrunner available for down-loading?

Currently October and November are there. December is due to be added about two weeks from now.

And I have improved and simplified Vets NEWS. Does anyone have items they would like me to add to Vets News? Get them to me anytime at all. I regularly make updates and changes. And you can also pass on to me any comments and observations about the website and I will SEE WHAT I CAN DO.

Adelaide Crows
I have just discovered the inspiration for the uniform used by my footy team, the Adelaide Crows. Via a bit of a detour, I am pretty sure this post is the true source: it contains excerpts from a 1977 clothing catalog including the photo in question. I refrained from commenting on the post as there are over 450 comments there already. Mr Bob Saget is wearing the uniform. He looks like a friendly fellow.



Clearly it was such an attractive look that the Crows couldn't resist adopting it as their permanent uniform.

Snappy Time

Weekend results - Mt Majura
One-Peak 15 km run
Males
6 Roger Pilkington 1.23.07
9 Peter McDonald 1.32.16
15 Peter Hogan 1.42.19

Females
3 Helen Larmour 1.17.45
5 Charlie McCormack 1.23.07
6 Maria O'Reilly 1.23.07
11 Bronwyn Calver 1.31.55
12 Caroline Campbell 1.33.26

Two-Peaks 26 km run
Males
21 Mick Horan 2.34.43
24 Geoff Barker 2.44.46

Females
4 Emma Adams 2.26.30
5 Kelley Flood 2.27.54

Also on Sunday, the “Ben Donohoe” Fun Run; Barbara Tucker was third woman veteran. Well done!

My training progress
last week’s target: 76k
achieved: 72k
year total to date: 3,432k in 45 weeks
this week’s target: 58k
weight: 65.5kg ▼
song of the week: “Headlights on Dark Roads”, by Snow Patrol, from "Eyes open".

I can't really see where I am going; I seemed to do OK this week despite my back causing trouble. I don't seem to be able to predict from week to week how Thursday's track races will go; some weeks I am way faster than others, for no particular reason. This will be week four of my new training régime, and I will keep hanging in there. In theory, I should start noticing some results soon. Let's hope the results are positive ones. I will be easing off slightly and looking for a snappy time in the 3000m this week.

Kelley snapped snapping.


A quick return to form saw Kelley run a great "Two Peaks" race yesterday. Well ahead of two speedyganders! Peter who ran one-peak is in the photo too, and some other old geezer. And look, there's the other twin peaker, Emma, in the background.

Events and Results

Still catching up on events from around the Territory:

ACT Athletics
Track season is underway on Saturdays with three weeks of interclub competition having been completed.

27 Oct
100m Thea Zimpel 16.20
400m Thea Zimpel 1:17.40
1500m Thea Zimpel 6:01.36

3 Nov
100m Thea Zimpel 15.92
3000m Kathy Southgate 10:42.87 (Australian W50 record)
5000m Thea Zimpel 22:15.98

10 Nov
60m Thea Zimpel 10.06
300m Thea Zimpel 52.50
1000m Thea Zimpel 3:42.87

There are two more interclub competitions before Christmas. The middle distance races at these are

17 Nov
4:40pm 800m
6:00pm 3000/5000

1 Dec
4:15pm 1500m

Then on 3 and 10 January, ACT Athletics and Vets will be combining as they did this year.

Relay preview
There are no ACT W35 records for 4x800m or 4x1500m, and the W45 records are soft ones. The first opportunity to set a new record is on 29 November when the 4x1500m relay will be held. I know there are a number of speedygeese who are in those age groups. There's a 1500m this coming Thursday when you can try yourself over the distance and stake a claim for a team!

Race Report - Mt Majura Vineyard Two Peaks Classic and One Peak Challenge, 10 November (by John Harding)

Scott Imhoff of Weston Creek and Narelle Patrick of Yass took advantage of the cool overcast conditions to break the course records in today's Mt Majura Vineyard One Peak Challenge. Imhoff clocked 62 mins 25 seconds for the 15 km circuit up and down Mt Majura to finish almost 5 minutes ahead of runner up Travis Haslam with 67:10 and third placed Brent Rebecca with 67:53. Patrick finished fifth outright in running 71:08, with former champion Judith May next with 75:38 and last minute entrant Helen Larmour third in 77:45.

Stuart Doyle of Hackett took out the 26 km Two Peaks Classic for the second year running in 1 hr 48 mins 25 secs, defeating 2007 Brindabella Classic winner Damian Green who ran 1:54:40 and world M55 mountain running champion Trevor Jacobs who clocked 1:56:04.

There was no fairy tale 40th birthday victory for Jackie Fairweather in the women's field as Angela Bateup of Yass produced a scintillating performance, running 1:54:44 to be only a minute outside the course record of former world champion Emma Murray. Fairweather was runner-up in 2:01:46 and immediately headed out for extra kilometres to chalk up 40 kms for the day to mark her birthday. Orienteering international Jo Allison was third in 2:16:56.

Helen in very good company


Another day, another race, Charlie, Amanda, Helen and Maria

Go Helen!

Not walking; not in a straight line

Thursday results
2000m steeple
M60 Geoff Barker 10:58.89

3000m steeple
M50 Gary Bowen 13:22.92

800m
M45 Colin Farlow 2:15.58 82.8%
M45 Rod Lynch 2:25.56 77.8
W40 Katie Forestier 2:43.63 71.8
M55 Geoff Moore 2:52.89 72.4
M45 Roger Pilkington 2:55.29 65.2
W35 Emma Adams 2:55.36 65.2
W45 Helen Larmour 2:57.96 70.2
W35 Bronwyn Calver 3:03.43 62.3
M65 Tony Booth 3:03.52 74.6
W55 Jill Brown 3:21.57 70.2
M60 Geoff Barker 3:37.81 59.3

3000m
M45 Rod Lynch 10:53.28 75.2%
M45 Mick Horan 11:13.10 73.5
W40 Katie Forestier 11:57.72 73.8
M55 Geoff Moore 12:08.04 74.5
W45 Helen Larmour 12:24.53 77.0
W35 Bronwyn Calver 13:35.60 63.4
M30 Adam Robinson 13:37.93 54.7
W55 Kathy Sims 13:51.57 76.6
M60 Geoff Barker 14:50.78 63.1
M65 Tony Booth 15:21.96 64.5

5000m
M45 Richard Faulks 18:53.93 75.1%
M45 Roger Pilkington 21:08.71 67.1
M50 Gary Bowen 21:11.68 68.1

I spotted Barbara walking. Naughty girl!

Still part of British law
I tire of the predominantly US "jokes" in circulation. Not that there are any funny and original Aussie ones. Here is something of British origin, albeit still with the US style sense of "humour". Just a start at redressing the balance? A bit of jocularity never hurt anyone.*
1. It is illegal to die in the Houses of Parliament.
2. It is an act of treason to place a postage stamp bearing the British monarch upside-down
3. In Liverpool, it is illegal for a woman to be topless except as a clerk in a tropical fish store
4. Mince pies cannot be eaten on Christmas Day
5. In Scotland, if someone knocks on your door and requires the use of your toilet, you must let them enter
6. A pregnant woman can legally relieve herself anywhere she wants, including in a policeman's helmet
7. The head of any dead whale found on the British coast automatically becomes the property of the king, and the tail of the queen
8. It is illegal to avoid telling the tax man anything you do not want him to know, but legal not to tell him information you do not mind him knowing
9. It is illegal to enter the Houses of Parliament in a suit of armour
10. In the city of York it is legal to murder a Scotsman within the ancient city walls, but only if he is carrying a bow and arrow

But is it just me, or is there a sameness about humour, world wide? Still, some of these are quite amusing the first time you see them.


When people are free to do as they please, they usually imitate each other.

*any references to election campaigns, jocularity, and people imitating people, are unintentional and are caused by media brain-washing.

Running around in circles

Make hay while the sun shines
Vets track last night was cool again, as it usually is this time of year. The numbers seemed down; not a lot of takers for the steeplechase, obviously. Then they all came out of the wood-work for the last race of the night, the 3000m/5000m. I heard a few complaints about the handicap starts I gave the 200m runners, ah, nothing's changed. We press on. Persistence is a virtue. Good to see Trevor there helping out, but I didn't really have a chance to catch up. I thought I saw Charlie in the stands, but it must have been an hallucination; I don't recall seeing her start in any of the races and she wasn't there when I looked a second time. Great runs by my speedygeese team-mates in the 800m and 3000m though. I survived both and ran darn sight faster times than I did in the last two weeks.

Persistence
1111 posts, doesn't time fly. That's why I am crazily running everything at the moment; making hay while the sun shines. And why I am swimming once a week, the fall-back plan has been put into operation. For when it's needed any year now.

A game
Here is one for you to go on, it's a complete waste of time: a paper throwing game. As for me, I am still playing WoggerMini, up to level 72 now. Keep on swimming, keep on swimming.

What sun?

Running ahead of schedule

Spring Series Race #1 Tuesday
Molonglo Reach 5.0k
Women
6. Thea Zimpel gosling 21:45
10. Rachelle Ellis-Brownlee W30 22:17
23. Caroline Campbell W65 24:28
29. Ruth Baussmann W55 26:05
Men
33. Mick Horan M45 20:01
52. Roger Pilkington M45 21:56
56. Geoff Moore M55 22:20
69. Neil Boden M55 24:12
71. Geoff Barker M60 24:32
I ran with Rachelle, who ended up with a new 5k pb by ~2.15. She's happy! But she made me run a lot faster than I thought I would have to. Congratulations also to Thea who ran a fast time.

BBQ Stakes 6.0k Wednesday
Geoff Moore ~27:30
Roger Pilkington ~29.40
Not my best run, but I ran way ahead of schedule for the first 4.5k, then had to slow right down to a jog for the last 1.5k. Yet, over-all the time was more than two minutes faster than last week! Still sore after all these k's.

How to run faster
Thanks Kate. Cheers!

Vote now!
Who is your favourite ACT Athlete? Check out the bright & sparkly new ACT Athletics website and vote now! The new look website is most impressive.

A famous Leunig cartoon


Quite apt this week. It is a rare treat for me to be running a-head of schedule.

Let the party-ing begin

Sunday's Speedy Jogalong-ers

Name	Age Group	Time
Sonia Veldhoven	W30	25:27
Emma Adams	W35	25:59
Helen Larmour	W45	26:58
Maria O'Reilly	W50	29:02
Rachelle Ellis-Brownlee	W30	29:17
Amanda Walker	W35	29:47
Cathy Montalto	W55	31:24
Barbara Tucker	W55	32:38
Caroline Campbell	W65	34:59

Vets Track Program Thursday 8 November

Time	Event
6:30 pm	2000m Steeple (low)
6:45 pm	3000m Steeple (high)
7:30 pm	800m
8:10 pm	3000m/5000m

Geese in Noosa
[from All-rounder] "found out Tim's results from Noosa - 18th in the M35-39 category in 2:15:09 (swim 26:01, ride 1:06:37, run 42:30)...apparently it was quite windy and very warm on the run... Al came 276th in the same category, 2:54:08 (swim 33:36, ride 1:19:09, run 1:01:23)...this was only Al's 2nd triathlon and 1st at this distance... "

Vets News
I have changed the look of "Vets News" on the website (again!) and added a "Breaking News" section:

Kathy Southgate breaks the Australian W50 3000m record at ACT interclub competition.

Alison Ide wins ACT’s “Master SportStar of the Year” Award for 2007.

I intend putting links to the relevant story, behind these items..

Spring Series 5k at Molonglo Reach
Results will be out shortly, when all will be re-vealed!! The best goose was Rachelle who improved her 5k all time personal best from 24:30 to 22:15. In one go. Fantastic effort by Rachelle. Just a few more days and she joins the W35 age-group, and will be eligible to run in W35 relay teams at the track with Bronwyn, Emma and Amanda. That's an awe-some four-some!

Party-ing makes you faster


Rachelle looking all set for a good time. And a fast time.
Rachelle E-B is a potential president of the "Revive the Hyphen" society.

Revive the hyphen!

I read that hyphens may be disappearing from our written language because of the increasing popularity of SMS's. Bring back the hyphen! Phase out excess apostrophes' usage instead!

Training Monday Night saw Alan, Amanda, Emma, Ewen, Gary, GeoffB, GeoffM, Helen, Katie, Ken, Maria, MickH, Neil, Peter, Rachelle, Ruth and Sonia run five intervals (plus an introductory lap) of 670m on a circuit which included one short sharp up-hill. We re-grouped after each interval and re-started every five minutes. A good re-hearsal for the two-peaks mountain run some ill-advised members of the training-group will attempt this Saturday.

Kelley's silver medal


More than one person has asked me "Where's Kelley?" Since winning this silver medal at Bulls Head on the 21st, Kelley has been suffering from a bout of sciatica. Let's hope that avoiding steep down-hills for a while will help clear it up.

How to get walkers to run.



If you haven't encountered Japanese television before, I apologise for shocking you. This is but a mild example!

Monday Monitor

My training progress
last week’s target: 79k
achieved: 49k
year total to date: 3,360k in 44 weeks
this week’s target: 76k
weight: 66kg ▲
song of the week: “Deathbed”, by Relient K, from "Five Score Years and Ten".

General soreness made for a very lazy week. I could barely walk some days. I am persisting though, still trying to adapt to the tempo of my new training regime. Must be happy with slightly improving track times in the midst of it all. This week I will have to do more partying, to numb the pain. I enjoyed watching the Women's Jogalong yesterday. Sonia and Emma flew, and a large flock of geese ran, many under the thirty minute "barrier". It takes up to a week for the race results to appear on the Canberra Runner website, so I will be publishing the race results with delay.

Even if is pouring rain tonight, training is on!

Partying


Helen, Emma and Kelley at the training group dinner.

Spring Series races conducted by the Cross Country Club:
6 Nov – Molonglo Reach 2/5km, Menindee Drive, Parkes.
13 Nov – Weston Park 2/5km, Weston Park Road.
20 Nov – National Library 2/5km, Patrick White Lawns.
27 Nov – North Curtin 2/5km, Dunstan St, off McCulloch St.
4 Dec – Stromlo 2/5km, at the new Stromlo Forest Park.
All Spring Series races are at 6pm.

More non Motivation