no shortage of events

Coming Events Week 50 of 2011:

Monday 12 Dec  4:30pm *Parliament House 8k jog

Monday 12 Dec  5:30pm *Parliament House speedygeese training

Tuesday 13 Dec  7:00pm *Speedygeese dinner

Wednesday 14 Dec  12:15pm BBQ Stakes 6k handicap

Thursday 15 Dec  6:00pm *ACTVAC Track 

Friday 16 Dec  12:15pm Customs Joggers 5k handicap

Friday 16 Dec   6:30pm AACT Track

Saturday 17 Dec  7:00am *Metro Runners Acton Ferry Terminal

Saturday 17 Dec  9:00am TACT Capital Summer 5k & 10k

Sunday 18 Dec  6:30am AMRA Tour de Ridges

Sunday 18 Dec  8:00am *speedygeese Stromlo Forest Park long run

 * = I expect to attend

Half Iron Man: from the website  -
Jodie BARKER SWIM 34:31 BIKE 2:48:46 RUN 1:32:43 OVERALL 5:01:00 RANK 175 DIV.POS.42
Lance PURDON SWIM 48:06 BIKE 3:06:15
Jessica FAULKS SWIM 39:21 BIKE 3:18:57 RUN 2:17:19 OVERALL 6:23:11 RANK 807 DIV.POS. 121
The Half Iron Man is now called "70.3". I guess "iron man" had the word "man" in it. Political correctness, oh joy. And a half iron man is a 1.9k swim + 90k bike + 21.1k run = 70.3 miles. Speaking of miles, last Thursday:



I am trialling a new shoutbox which now or later with some tweaking should eliminate spam: you may have to click on it most times to activate and read it.

Yelena's 30th birthday party: much fun was had by all.

Party goers doing what they're told. If you look closely you will see Ruth, Geoff B, Jen, David at Yelena's party.

Craig's challenge

Three of my friends running the Coast to Kosci:
10 Pam Muston 33:13.15 second woman
36 Kerrie Bremner 45:42.14 tenth woman
dnf Natalie Jennings didn't make a cut-off time. Natalie was 25 minutes ahead of Kerrie at Jindabyne and running faster, so I don't know why she had to stop. Kerrie must be exhausted after nearly two days of running in considerable discomfort!
Splits: 

Natalie	Jennings	F	NSW	Withdrawn
Pam	Muston	F	NSW	Running
Kerrie	Bremner	F	ACT	Running

Rocky Hall	Cathcart	Gunning-rah Rd	Dalgety	Jindabyne	Perisher	Finish
50km	70km	106km	148km	184km	219km	240km
06:08:00	08:51:00	14:25:00	21:22:00	29:55:00	00:00:00	00:00:00
05:28:00	07:52:00	12:45:00	18:20:00	24:50:00	28:50:00	33:13:15
05:45:00	08:10:00	13:16:00	21:15:00	30:20:00	37:40:00	45:42:14

Kerrie (on the right) before the 240k. In the foreground is Diane Weaver, a race organiser

Liz Bennett, support crew for Kerrie. She will be asleep now after two days on the road.

Craig's Challenge:
Bronwyn has taken pleasure in seeing that Craig is yet to beat one of her pbs, and I quote:

"Craig has decided that he's going to beat my 3000m PB and has come close in the past two 3000m races... so I thought I'd put our respective track PBs (according to the ACTVAC website) for 1500, 3000, 5000 and 10000 here for comparison:  

Distance	Me!	Craig
1500m	5:51.52	6:03.30
3000m	12:27.53	12:32.50
5000m	21:46.19	22:01.12
10000m	45:18.72	46:22.93

"I'm a little surprised by the outcome but now that I've published them I'm sure he'll knock them off one by one!"

Lance and Jodie were racing in the Half Iron Man this morning - 1.9k swim, 90k bike, and 21.1k run, as spotted during my training run with Abi, Andrew, Ewen, Ruth, and Jen. We had three seasons: rain, then cool and pleasant, then sunny and humid. The slowest might have also experienced heavy rain, but I was back home by then. 

Andy won his age group!

Speedygeese results from Thursday night
One Mile
W55 Kathy Southgate 5:55.40 89.8% **ACT record**
W60 Kathy Sims 6:19.15 90.3 **ACT record**
M50 Andy Matthews 6:33.20 65.8
M70 Tony Booth 8:22.06 63.1

10,000m
W45 Katie Forestier 41:38.60 77.6%
W50 Helen Larmour 43:24.34 81.0
M60 Geoff Moore 45:02.81 74.6
M50 Roger Pilkington 45:17.74 67.6
M55 Graeme Patrick 45:40.08 71.1
M40 Craig Davis 46:22.93 61.4
W40 Bronwyn Calver 46:59.23 67.1

Helen (in the skirt) at Weston Park. She had a good run in the 10k on Thursday.

Belluci's: I can confirm that 20 are going and coincidentally I had booked for 20.
C2K: As I compose this post, two runners are in and it will be a few hours before Pam and Kerrie finish. The winner ran 27 hours 27 minutes.
Training this morning: A comfortable 17k, starting to recover from sore feet and legs, running with Andy and Susan. We stopped for chin-ups and I managed three this time.
Tomorrow we're meeting at 8:00am at Parliament house, having a long leisurely run watching the Half Iron Man.

Thought for the Day

movement off the seam

Coast2Kosci live: http://www.coast2kosci.com/live.php. As I prepare this post they should be nearly at the first checkpoint, only 50k!

Happy Birthday Yelena, 30 years old today at last! I have selected a cake for you which is vaguely South American?

Track last night: Kathy Sims took more than 30 seconds off the W60 ACT record for the one mile, running somewhat faster than her W55 mile record in the process. Meanwhile Kathy Southgate broke the W55 one mile record by more than 30 seconds, which had been held by Kathy. In the 10k Katie and Helen had great runs, while I was unsuccessful in my attempt to run a reasonable time. I put my poor performance down to a serious foot strain sustained last weekend; while it hasn't been hurting too much since Monday night, it obviously hasn't healed..

Today is the last day to RSVP for Belluci's: see older posts for details. There are 17 acceptances with 5 more unsure.

Clarke & Dawe: With "Wayne Manger".


Warning. Contains mention of the European currency. Parental guidance recommended...

Thought for the day (for the C2K runners)

Now to watch the cricket.

C2K

Remember to RSVP to the December speedygeese dinner  invitation; seventeen going so far plus four undecided! It's on 7:00pm Tuesday 13 December at Belluci’s, Woden (corner of Launceston & Irving streets). I have booked for 20. We will be ordering off the menu; see http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP by tomorrow Friday 9 December.

Thought for the day

The 240km Coast to Kosciusko ultra-marathon starts tomorrow. Live updates will be available here: http://www.coast2kosci.com/live.php.

Tonight's track: mile and 10000m. It's not raining yet!

Craig at Weston Park

going postal

Happy Birthday Joel, 28 today
Happy Birthday Rod, 52 today!

It's the coldest start to summer here in 51 years; or the coldest on record if these cool days go much longer. Good for running, but.

Customs 5k result 2/12: Bob Harlow 22:10 Gary Bowen 20:50 Caroline Campbell 30:06

I plan to run the 10k track tomorrow. Lap scorer needed. Other runners will need lap scorers too. Volunteers should bring an umbrella!

It's a busy time of year, specially for postal workers

Our running Postie Ewen at Weston Park. Only nine days until "Going Postal" will be shown on ABC TV! And another nine days until the Doctor Who Christmas Special!! http://www.abc.net.au/tv/channels/abc1.htm.

nevertheless

Parliament House training was a repeat of last week's cardio workout - running for 30 minutes, stopping occasionally at exercise circuit stations. I managed 2 whole chin-ups this week, but that compares with the set of ten that Tim achieved despite his "long arms"! Nevertheless I am pleased with my effort! Also, from midday Sunday to midday Monday I couldn't even walk unassisted, having strained a small muscle in my left foot, nevertheless at training Monday evening I ran 15k in total. The wonder drug voltaren might have had something to do with that.

At training were Cookie, Andrew, Andy, Bronwyn, Craig, me, Helen, Jacob, Lauren (new), Lucia, Mick C, Neil, Rae, Thea, Tim & Yelena. There were push-ups, dips, chin-ups, stepping, some crunches and planking too, as well as 4-6 950m circuits.

I should make it to the relays at Lennox Gardens later today, weather permitting, but I won't run in a team, I shall jog around and enjoy the occasion.

Song of the week: “Whispers in the Dark” by Skillet, a live acoustic version. Skillet fans will love this.

better than the day before

Coming Events Week 49 of 2011:

Mon 5 Dec	4:30pm	*Parliament House 8k jog
	5:30pm	*Parliament House speedygeese training
Tue 6 Dec	6:15pm	*YCRC Christmas relays Lennox Gardens
Wed 7 Dec	5:30pm	BBQ Stakes team event
Thu 8 Dec	6:00pm	*ACTVAC track: mile, 10k
Fri 9 Dec	12:15pm	Customs Joggers 5k (pack run)
Sat 10 Dec	7:00am	*Metro Runners Acton Ferry Terminal
Sun 11 Dec	8:00am	*Parliament House long run

*=events I expect to attend. On Sunday we are starting from Parliament House and running down to the lake to have a look at the Half Iron Man event.

Catching up on speedygeese performances:
Women's 6k Jogalong 2/10
Michelle Wells W35 29:37
Sarah Pau W35 32:50
Nadine Morrison W40 27:10
Caroline Campbell W65 38:20
94 finishers

Women's 6k Jogalong 6/11
Helen Larmour W50 29:45
Kathy Sims W60 29:06
Elizabeth Mountbattan W50 33:01
Cathy Montalto W55 36:56
Caroline Campbell W65 38:49
99 finishers

Customs Joggers 5k 30/9
Caroline Campbell 28.51
Gary Bowen 21.30
Yili Zhu 21.48

Customs Joggers 5k 7/10
Kym Chisholm 22.40
Gary Bowen 22.21
Thea Zimpel 27.18

Customs Joggers 5k 14/10
Ewen Thompson 25.57
Gary Bowen 21.22
Thea Zimpel 27.29

Customs Joggers 5k 21/10
Gary Bowen 21.37
Andrew Simpson 20.02
Yili Zhu 22.37

Customs Joggers 5k 28/10
Yili Zhu 22.01
Bob Harlow 23.51
Miranda Rawlinson 26.49
Caroline Campbell 30.17
Gary Bowen 22.47

Customs Joggers 5k 4/11
Gary Bowen 21.51
Caroline Campbell 29.06
Miranda Rawlinson 26.43
Craig Davis 25.04
Yili Zhu 23.03
Geoff Barker 35.25

Customs Joggers 5k 11/11
Geoff Barker 34.06
Andrew Simpson 19.42
Bob Harlow 24.09
Gary Bowen 21.43
Carolyne Kramar 39.10
Yelena Pearson 31.30

Customs Joggers 5k 18/11
Bob Harlow 23.25
Yili Zhu 22.25
Miranda Rawlinson 27.10
Gary Bowen 21.49
Carolyne Kramar 41.19

Customs Joggers 5k 25/11
Caroline Campbell 28.50
Andrew Simpson 19.05
Gary Bowen 21.05

running your fastest marathon

Short article: your big marathon race, important factors:

I have completed 35 marathons, the fastest being 2:26.58 when I was 30, and here are some tips straight from my experience.

• long training weeks for at least eight weeks prior to the race
• one single long run each week for at least eight weeks prior to the race
• lean body, optimal low weight
• know the course, visualise the course during training runs
• plan the race, decide how to segment the race and what to focus on in each segment
• wear shoes that have been "run in"
• beware chaffing, use glide or equivalent where needed
• do a dress rehearsal over a half marathon 4-6 weeks before
• taper a bit, over the last six to ten days depending on how fresh or tired you feel
• when running the marathon, pace rather than race
• sip small quantities of sports drink (electrolytes) at intervals throughout the race
• keep training at reduced pace in the days immediately after the marathon
• no speed training or flat out racing over any distance for four weeks after the marathon
• wait a year before racing at full effort another marathon

You should also choose a good flattish course, on a cool, even cold, day, with plenty of spectators. The best marathons in Australia in that regard are Melbourne, Gold Coast, and Canberra.

Some things I consider unimportant would include

• having to do long training runs at race pace; I never did
• running over-distance in training; not for a 42.2k marathon!
• doing a long taper; no, you lose form
• carrying drinks; no, it is much more important to travel light
• wearing an ipod; no, music in a race is a distraction if your mind is to be on the race
• dissociation; no, you should have an attitude of welcoming the pain!

Note too that I had been a runner for 15 years before I raced marathons. That may only be important if you are very young.

Weston Park Vets Handicap

Nadine & Brett

Today I ran at Stromlo with Abi & Andrew. I have come out of it with a very sore foot. Hoping it's not a stress fracture. Hoping it's just the shoes pinching. I may not be able to run on Monday, but I will still come out to training and try.

circumstances

ACTVAC track spiral 7 lap handicap
2 Janene Kingston W45 12:42
4 Roger Pilkington M50 12:14
5 Graeme Patrick M55 12:34
7 Cathy Montalto W55 14:57
11 Helen Larmour W50 12:23
12 Kathy Sims W60 12:46
16 Rod Lynch M50 11:32
22 Emma Adams W40 14:18
23 Damian Rutledge M45 13:44
24 Tony Booth M70 18:27

10k on the track: So far in 2011 for 10k I have only run 43:09 (track 10 February) and 42:50 in a Half Marathon (22 May) which are pretty slow so I’d like a better time to end the year with. This Thursday all being well I shall aim to complete the 10k in a time between 41:40 and 42:30. Last Thursday’s 3k splits were 4:00, 4:05 and 4:02 and it felt easy and it was 63 secs faster than a couple of weeks earlier when I couldn't get going. So, hoping to keep the improvement going this Thursday.

The latest Clarke & Dawe "20 million offsets".



Saturday Training: I will continue meeting Metro runners and friends at 7:00am Saturdays. Today's run saw Andy and Ann join me for a pleasant run in cool and sunny conditions. Most enjoyable.

Remember to RSVP to the December speedygeese dinner  invitation; thirteen going so far plus three undecided!
7:00pm Tuesday 13 December
At Belluci’s, Woden (corner of Launceston & Irving streets)
I have booked for 20.
We will be ordering off the menu; see
http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP Friday 9 December.

Thought for the day

vicarious

Grandson Jarod made the front page of the Illawara Mercury this week - he anchored a gold medal winning 4x400m race at Homebush.

"ALBION Park Little Athletics Club won two gold and four bronze medals at the NSW Little Athletics State Relay Championships at Sydney Olympic Park last weekend. Many of the club’s 27 teams also reached the finals in what is the biggest relay event on the NSW Little Athletics calendar. Albion Park’s mixed under 11s 4x400 team won gold as state champions in a terrific team effort from Jade Mustapic, Jye Shumack, Carla Crapis and Jarod Falconer".

From the left, Jade, Carla, Jarod, and Jye. Click to enlarge.

Last night at the Vets
3000m
M50 Rod Lynch 11:23.66 74.2%
W55 Kathy Southgate 11:38.43 89.9
W40 Emma Adams 11:39.63 76.4
W45 Katie Forestier 11:42.46 78.7
M60 Geoff Moore 12:07.79 77.2
M50 Roger Pilkington 12:28.37 68.3
M40 Craig Davis 12:34.56 63.1
W40 Bronwyn Calver 12:48.02 69.6
W55 Cathy Montalto 15:05.42 73.4
W65 Caroline Campbell 15:47.48 81.9

800m - Higgins age handicap
1. M45 Damian Rutledge 84.3% Net Time 2:12
4. M60 Geoff Sims 85.0 Net Time 2:32
5. W60 Kathy Sims 81.5 Net Time 2:59
7. M50 Rod Lynch 73.8 Net Time 2:39
8. W40 Emma Adams 73.2 Net Time 2:42
14. W40 Amanda Walker 67.6 Net Time 2:57
15. W50 Helen Larmour 68.2 Net Time 3:11
22. M70 Tony Booth 67.1 Net Time 3:36
23. M50 Roger Pilkington 61.0 Net Time 3:14
24. M55 Graeme Patrick 62.6 Net Time 3:20
26. M60 Neil Boden 57.8 Net Time 3:40
29 finishers

Phil White (2nd), Damian Rutledge (first) and Cory Collins (3rd) delighted to have placed in the Higgins handicap.

A great start in the M45s for Damian.
Cory is a typical sprinter who finds the 800m to be a painful long distance race! But if she sets herself on the big occasion she can do OK. I have been waiting to see if she can excel at the Higgins and she has done it. finally. Damian reports: "Race went to plan and I ate into Phil's 7 sec start by 5 secs at bell and the remainder manner out nicely. We both caught Cory near the final home bend. She ran a gutsy race and we had a lovely catch-up and debrief afterwards. I became an official fan tonight! Unofficially she lowered her own w75 record by 1 or 2 secs (and she went off GO) but it was mentioned that they aren't able to recognise it? Still, not that it matters. I reckon all of the W75s are an inspiration".
I think they should be able to recognise Cory's record as she was off GO, if they started with the gun.

Six Hydration Mistakes To Avoid On Race Day

…from running.competitor.com

Sports nutrition expert Matt Fitzgerald explains how not to let hydration slow you down.

Written by: Matt Fitzgerald

Every runner knows that hydration is a vital component of performance. At no time is hydration more important to running performance than on race day. Yet race-day hydration mistakes are all too common. Here are the six most common race-day mistakes made by runners and how to avoid making them.

1. Drinking Too Much Before The Race

Some runners think they’re camels. They guzzle water or sports drinks before the start of a race on the assumption that they can store extra water in their bodies and thereby minimize dehydration during the race. But the human body is not designed to do this. Any fluid you consume beyond the amount required to attain normal hydration status will only wind up in your bladder, increasing the likelihood of time-wasting pit stops.

On race morning, drink just enough to satisfy your thirst and don’t drink anything in the last 45 minutes before the gun goes off.

2. Drinking Too Much During The Race

For decades, runners were taught that any amount of dehydration had a negative effect on performance and increased the risk for exertional heat illness, and were told to “drink as much as possible” to completely prevent dehydration. However, the human body was not designed to absorb large amounts of fluid during running. The jostling of the stomach that occurs on the run causes GI distress in runners who try to force down fluid.

What’s more, research has consistently shown that runners perform no worse and have no greater risk for heat illness when they simply drink according to their thirst, even though this typically results in only 65-70 percent replacement of sweat losses. While it is important to drink as often and as much as your thirst dictates during races, it’s a bad idea to drink more.

3. Carrying Your Own Drinks

Have you ever seen a runner win a marathon with a drink belt around his or her waist or a fluid bladder on his or her back? No, and you never will, because it’s a terrible idea. Fluid weighs a lot, and extra weight slows a runner down dramatically. 


Every running event worth participating in provides adequate drinks at aid stations. Use them. Even if the sports drink offered is not your favourite, you will almost certainly perform better by drinking it than you will by schlepping your own preferred beverage.

4. Using A Sports Drink You’ve Never Used Before

Some runners have cast-iron stomachs and can drink almost anything in races. Others have more sensitive stomachs and find that they tolerate some sports drinks better than others. If you are among the latter group, don’t risk finding out the hard way that your stomach can’t tolerate the sports drink available in an important race. Find out what it is and try it in training first.

What should you do if that sports drink upsets your stomach? Your next step is to give it another chance or two and see if it doesn’t become more tolerable over time. This does happen sometimes. If familiarization doesn’t help, then carry gel packets during the race and use them to get the carbs and electrolytes you need. Wash your gels down with water at aid stations to hydrate.

5. Using Caffeine Without A Prior Caffeine Fast

Caffeine boosts endurance performance by affecting brain chemistry in a way that lowers perceived exertion, or how hard it feels to run at a given pace. But it only works in those who are non-habituated to caffeine. If you’re a regular coffee drinker or user of caffeine in other forms, you must go caffeine-free for at least a week before a race to enjoy the performance-enhancing effect of taking caffeine on race morning.

6. Drinking In Race That Last Less Than An Hour

Studies have shown that consuming fluid during race-type efforts does not enhance performance unless the effort lasts longer than about an hour, and in some cases the threshold is as high as 90 minutes. Yet runners routinely drink in 10Ks and other shorter events that they can easily complete in an hour or less. Doing so will only slow you down

About the Author:
Matt Fitzgerald is a regular contributor to competitor.com, Triathlete, Inside Triathlon and Competitor. Matt has written 17 books, and counting, including Brain Training For Runners and Racing Weight.

Wednesday already?

Shall I leave this space intentionally blank? Oh, too late, something's in it so I may as well continue.

Twenty-two hours straight of torrential rain seems to have stopped - maybe. Tropical rain in fact: vertical and heavy with lightning and thunder. Spring ended the same way last year you will recall, when the drought broke just in time for the November Vets Handicap.

"Territory and Municipal Services is advising that two roads have been closed in the ACT because of flooding. Sunshine Crossing and Angle crossing have been closed. We are also getting reports from Twitter that Cotter Dam Discovery Trail is closed." - from RiotAct. Drive safely.

There are some great pictures at http://www.canberratimes.com.au/multimedia/32225/404272/a-view-of-lightning-striking-from-mt-ainslie.aspx?Start=0&page=1. For example:

Photos I took this morning of a flooding Ginninderra Creek are on my Facebook page. I managed 15k this morning of a planned 26k and only got soaked to the skin once.

On the subject of Facebook, here's a cute picture I stole from a friend of a friend on Facebook:

Remember to RSVP to the December speedygeese dinner  invitation; four going so far!
7:00pm Tuesday 13 December
At Belluci’s, Woden (corner of Launceston & Irving streets)
I have booked for 20.
We will be ordering off the menu; see
http://www.bellucis.com.au/_pdf/woden/bellucis-woden-main-menu.pdf
RSVP Friday 9 December.

And there is a 6k Fun Run in Bungendore this Sunday; or at least I assume it is still on, I have been given no details, so please contact Heidi if you are interested.

I have found some new inspiration which I will share through December. For example: