speedygeese training and racing

Training: on Saturday Miranda and I had a long run from Acton Ferry Terminal, and we joined Ruth who was on an even longer run.

Sunday at Stromlo Forest Park Lucia, Dave, Joel and I were there and the session consisted of 12 x 200m.

Monday at Parliament House another large turn-out with two first timers, two second timers (yes they do come back!), and two returning runners. Bron, Cathy, Ewen, Ruth and I ran the early 4k, then for the main session we were joined by Alex, Alison (new), Azrianne, Colin, Dan, Helen, Jen, Jessica, Mick, Thommo (new, we have another "Peter"), Rae, Thomas, Vanessa and Warrick. We ran intervals up the Commonwealth Place ramp from the ampitheatre where a personal trainer was coercing her clients to attempt burpees and the like, to the top of the Reconciliation Place mound; "Ramp 150s" for short from now on; 12 on 2 minutes.



Next week is Australia Day and we will be meeting at the Yarralumla Dog Park: 4:30pm for an early run; 5:30pm for interval training on grass.

I did announce a date for our next speedygeese dinner, but it has been changed to Monday 9 February.

Racing:
Wednesday 14 January ACTVAC Track
3000m
Geoff Moore M65 13:19.41

Friday 16 January Customs 5k
Peter Thomson 23:02
Bron Sparkes 24:52
Bronwyn Calver 25:00

Saturday 17 January 5k Ginninderra Parkrun #143
90 Clinton Zirk 26:44 M30
222 finishers

Saturday 17 January 5k Tuggeranong Parkrun #100
23 David Clarke 20:37 M55
44 David Webster 22:39 M60
57 Ewen Thompson 23:40 M55
395 finishers

Saturday 17 January 5k Gungahlin Parkrun #66
40 Janene Kingston 23:38 W50
181 finishers

Some parkruns by David Clarke:
Claisebrook Cove parkrun 20/12/2014 14 20:11
Heirisson Island parkrun 27/12/2014 3 21:07
Mt Clarence parkrun 03/01/2015 4 21:01
..Dave is obviously a keen parkrunner!

19 January

#GMJanuaryChallenge2015 Day 19
2x {Plank 90 seconds, Crunches x 10, Leg Extensions x 10}
Superman x 10
Done!
Chinups x 8 will do Tuesday at the gym.

And Training: ran 15k in total.

getting there

Song of the week: "Getting There", by Steffany Gretzinger.
From http://youtu.be/un6HKDXqC4U



We're getting there
Your presence is the promise
There is nothing that could stop us
We're on our way

18 January

#GMJanuaryChallenge2015 Day 18
Aerobic 20 minutes
Balance practice
Done! With a 3km jogette at 4:00pm.
Plus morning training, 6 x 200m intervals at Stromlo.

School of Running - Up and Running - started ten years ago today

Now we are ten!

The first post, up and running, promised great things:
http://geoffmoore.blogspot.com.au/2005/01/up-and-running_18.html
 
Which read:

"Welcome to our new interactive web site. You may start using it right away. Topics of interest will be posted regularly. We welcome comments and questions on any running related topic - the sky's the limit.

"This site will feature all kinds of running writing - sharing ideas, getting feedback, announcing awards, messages about social events, ideas, hints, advice, discussions; links to other running and coaching sites of interest.

"There will be information about training and racing dates, Team Moore training group results including the prestigious (weekly) Chocolate Frog and (six-monthly) Caramel Koala awards for outstanding performances.

"And of course other things of interest to our group of runners - runner profiles, announcements about how we went last week, birthdays particularly new Masters age groups, hatches matches & dispatches.

"New people wanting training can find out what the training group offers and contact us via the site.

"And PHOTOS will be posted!

"This can be whatever you want it to be! So please join in now, start by adding a comment to this post. Just try it!"

And this is the 3,860th post. 386 per year. We are going strong!

Meanwhile, here is a penguin.

17 January

#GMJanuaryChallenge2015 Day 16
2 x {Plank 90 seconds, Crunches x 10, Leg Extensions x 10}
Superman x 10,
Dips x 20
Done!

Morning training - a 16k run.

Where we went part 17. Mull: Tobermory, Duart Castle. Afternoon of 31 May

We arrived at the Isle of Mull, disembarking at Tobermory, going by zodiac from the cruise ship to the jetty, and taking a coach along the island to Duart Castle, a 13th-century clifftop castle. Cameras were not permitted inside the castle; there were many rooms and winding staircases and a lot of historical detail in each of the rooms.

16 January

#GMJanuaryChallenge2015 Day 17
Aerobic 20 minutes (swapped from Saturday)
Done!
First a one hour circuit class, then jogging around Kippax ovals and throwing in 6 x 400m reasonably fast.
Back to planks etc, tomorrow.

"Are You Lonesome Tonight" Parody

To be sung slowly, with a deep voice, and a large belly.

Did it rain overnight?
Will the trails be alright?
I just entered this race as a lark

And will Steve take a fall
If there’s no rain at all
Like he did when he ran in the dark?

Are you sorry you came, do you feel some remorse?
Do you hope that John Harding will alter the course?

Are your legs filled with pain,
Should you run this again?
Tell me dear, did it rain, overnight?

Thank you very much

15 January

#GMJanuaryChallenge2015 Day 14
2 x {Plank 1 minute, Crunches x 10, Leg Extensions x 10}
Superman x 10
Pushups x 15
Done!
I will be going on a longish run this evening.

I think I had better swap days 16 and 17 of the challenge, too, or I will self destruct!

14 January

I swapped days 14 and 15, because I decided to run the vets 3000m at the track on the 14th.

#GMJanuaryChallenge2015 Day 15
Aerobic 20 minutes
Done! On the 14th.

My 3000m took 13:20 and I did some jogging around in the warm-up.

speedygeese training this week

On Sunday Andrew, Dave and I braved the rain at Stromlo Forest Park and ran 10k around the road criterium circuit. No cyclists there; only two other runners showed up and that was when we were leaving. They were Amanda and Katie, and I noticed they went down to the soggy grass.

On Monday our group of under 11's keeps expanding; joining in was another new ten year old today. Sixteen over tens and five under elevens ran 20 minutes of relays on the grass down towards Old Parliament House.  
Ruth, Cathy M, Ewen and I ran early, then we were joined by Andy, Azrianne (new), Ben, Bron, Colin, Dan, Isaac, Jen, Jessica, Julia, Kym, Mick, Rae, Remi (new), Ruth, Sarah-Jayne, Thomas, and Warrick. Zigzag relays for all, with the youngsters stopping and starting as they wished.

I am planning to run 3k at track tonight; no expectation of a fast time though, I just want to see how it feels.

Julia

speedygeese results and pictures

Tuesday 6 January AMRA Mt Ainslie Run-Up 2.2k
20 Caroline Campbell 23:04
24 finishers

Friday 9 January Customs 5k
Bronwyn Calver 25:12
Caroline Campbell 33:33

Friday 9 January ACTVAC Track
5000m
M55 Roger Pilkington 22:43.95 66.7%

Saturday 10 January 5k Ginninderra Parkrun #142
107 Clinton Zirk 28:11 M30
144 Helen Northey 31:28 W35
243 finishers

Saturday 10 January 5k Tuggeranong Parkrun #99
21 David Clarke 20:55 M55
43 Julia Anderson 23:11 W40 New PB!
268 finishers

Saturday 10 January 5k Gungahlin Parkrun #65
29 Geoff Moore 22:42 M65
169 finishers

Saturday 10 January 5k Bowral Parkrun #16
4 Ewen Thompson 24:13 M55
17 Ruth Baussmann 29:09 W60
21 Margaret McSpadden 30:54 W65
49 finishers

Sunday 11 January Hobart Half Marathon
188 Liz Bennett 1:44.51

Sunday 11 January Bogong to Hotham
Cancelled due to weather
Leonie was an entrant.


Warrick and Jessica in the Canberra Times. (Can no-one spell "Warrick"?)


Liz at the Hobart Half Marathon


Me at Gungahlin Parkrun


Gungahlin again


and again


Gary (100 runs) and Pat (2 walks!) at Ginninderra Parkrun


Group of Bowral Parkrunners


Clint at Ginninderra Parkrun

13 January

If it doesn't rain soon I will not have an excuse for missing my track training!
#GMJanuaryChallenge2015 Day 13
Aerobic 20 minutes: done. 6k on the exercise bike.
Also 3 x 5 chin-ups, assisted, 69kg - 26kg = 43kg.
And a one hour circuit class.

12 January

#GMJanuaryChallenge2015 Day 12
2 x {Plank 1 minute, Crunches x 10, Leg Extensions x 10}
Superman x 10
Done!
Chinups x 5
Will do on Tuesday at the gym

Training: 14k in total. Still recovering from Saturday's 5k.

funky town

Song of the week: "Funky Town", by Pseudo Echo
From http://youtu.be/XhhO5Jqt7jY

11 January

I decided that a one hour run in the rain was enough for the day. It was a change of plans anyway.

#GMJanuaryChallenge2015 Day 11
Aerobic 20 minutes
Balance practice
Done!
The rain continued unceasingly.

Similarly one blog post today will suffice.
It all counts!

10 January

#GMJanuaryChallenge2015 Day 10
Aerobic 20 minutes
Done!
Started at 6:15pm on pouring rain. So it was 10 x {1 minute stepping on the back steps, 1 minute jogging around the carport}!

Training: it was a 5k race scheduled, managed 22:42 for the Gungahlin 5k Parkrun, splits 4:30, 4:32, 4:27, 4:40, 4:33. The Garmin indicated that the course was accurate. Pretty average run.

Where we went part 16: Iona, morning of 31 May

After Staffa and breakfast, we cruised to the Isle of Iona, where more than 40 Scottish Kings, as well as Kings from Ireland, France and Norway are buried. We explored Iona Abbey, and walked around the town. Very quiet, very peaceful.



























The holiday so far: http://geoffmoore.blogspot.com.au/search/label/See%20Where%20We%20Went