Drat..
So this is Christmas
1 year ago
Thursday, 31 March 2016
Wednesday, 30 March 2016
At Parliament House on Easter Monday Jen, Isaac, Bron, Dom, Dave & I ran early. Then at 5:30pm after a warm-up we repeated last week’s Rose garden session, with various intervals: On 2:15 Colin, 2:25 Dave and Andrew; 2:35 Rohan; 2:40 Pieta and Bron; 2:50 Susan and Andy; 3:00 Caroline, Ruth, Diana and Alex, while Bronwyn ran 13 steady laps and Dom joined in for ~5 laps while I supervised, a full time job with all the various start times.
This Thursday speedygeese track training @ Dickson Playing Fields resumes. The fields may be closed this week but we will have a run there; while next week the lights will be on and the track will be open, I believe.
If you are joining us on Sunday at Stromlo Forest Park, our 7:30am start when daylight saving ends means you get an extra hour's sleep-in.
Happy Birthday Warrick 46 today, and Isaac 12 last Monday.
This Thursday speedygeese track training @ Dickson Playing Fields resumes. The fields may be closed this week but we will have a run there; while next week the lights will be on and the track will be open, I believe.
If you are joining us on Sunday at Stromlo Forest Park, our 7:30am start when daylight saving ends means you get an extra hour's sleep-in.
Happy Birthday Warrick 46 today, and Isaac 12 last Monday.
Tuesday, 29 March 2016
Thursday 24 March ACTVAC Track (final)
3000m
M50 Colin Farlow 10:28.14 82.8%
M50 Dale Moore 11:14.88 77.0
W60 Kathy Sims 13:01.40 91.6
Colin's fastest 3k in the last 9 years
Spiral 7
1 David Clarke M55 10:49
2 Ruth Baussmann W65 15:15
9 finishers
David won the “Adler Series” point score
Saturday 26 March 5k Ginninderra parkrun #204
60 Geoff Moore 24:18 M65
174 finishers
Saturday 26 March 5k Tuggeranong parkrun #161
11 David Clarke 18:52 M55 **New PB**
13 Isaac Muscat 19:00 M11
15 Jen Bright 19:18 W40 **Equal PB**
43 Bronwyn Calver 22:17 W45
305 finishers
Saturday 26 March 5k Albert Park parkrun #225
92 Roger Pilkington 24:44 M55
Saturday 26 March 5k Gungahlin parkrun #128
49 Janene Kingston 23:39 W50
72 Gary Bowen 25:32 M55
153 William Arthur 33:13 M65
183 finishers
Saturday 26 March 5k Cooks River parkrun # 61
7 Peter Thomson 20:09 M55
124 finishers
The End of Easter
3000m
M50 Colin Farlow 10:28.14 82.8%
M50 Dale Moore 11:14.88 77.0
W60 Kathy Sims 13:01.40 91.6
Colin's fastest 3k in the last 9 years
Spiral 7
1 David Clarke M55 10:49
2 Ruth Baussmann W65 15:15
9 finishers
David won the “Adler Series” point score
Saturday 26 March 5k Ginninderra parkrun #204
60 Geoff Moore 24:18 M65
174 finishers
Saturday 26 March 5k Tuggeranong parkrun #161
11 David Clarke 18:52 M55 **New PB**
13 Isaac Muscat 19:00 M11
15 Jen Bright 19:18 W40 **Equal PB**
43 Bronwyn Calver 22:17 W45
305 finishers
Saturday 26 March 5k Albert Park parkrun #225
92 Roger Pilkington 24:44 M55
Saturday 26 March 5k Gungahlin parkrun #128
49 Janene Kingston 23:39 W50
72 Gary Bowen 25:32 M55
153 William Arthur 33:13 M65
183 finishers
Saturday 26 March 5k Cooks River parkrun # 61
7 Peter Thomson 20:09 M55
124 finishers
The End of Easter
Monday, 28 March 2016
Sunday, 27 March 2016
Saturday, 26 March 2016
Racing half marathons must be good for you. At today's Tuggeranong parkrun:
David 18:52: his PB by 17 seconds
Isaac 19:00: his last run before his 12th birthday
Jen 19:18: her equal PB
And at today's Ginninderra parkun
I ran 24:18. Which possibly means that I can start running training again after most of two months completely off.
David 18:52: his PB by 17 seconds
Isaac 19:00: his last run before his 12th birthday
Jen 19:18: her equal PB
And at today's Ginninderra parkun
I ran 24:18. Which possibly means that I can start running training again after most of two months completely off.
Friday, 25 March 2016
Thursday, 24 March 2016
Wednesday, 23 March 2016
At Parliament House on Monday Thach ran early, while I walked 5k. I am still not allowed to run.
The main session was a repeat of "Rose Garden 200s". Because I am not running, I prepared a page with a range of interval times all the better to coach them with. The challenge will be to gradually progress from later start times to earlier ones with shorter breaks. Details this time:
Ruth, Caroline, Diana and Alex started each 3:00 minutes,
Rae and Andy every 2:55,
Christopher ran one "on 2:50" and disappeared,
Dale, Warrick, Rohan, Susan and Pieta started on 2:45,
Dave C was off each 2:30,
Jen 2:25, and
Colin 2:20.
The session went for 30 minutes. All will be encouraged to move to harder groups next time, except for any who "just made it" to the next start.
Ruth: looking good for the marathon.
Ruth sprinting home in the weston Creek half marathon.
FOOTNOTES
1. Training will continue on Easter Monday as usual.
2. Dickson training on Thursdays commences 31 March.
3. The next Yacht Club dinner after training will be on 11 April.
The main session was a repeat of "Rose Garden 200s". Because I am not running, I prepared a page with a range of interval times all the better to coach them with. The challenge will be to gradually progress from later start times to earlier ones with shorter breaks. Details this time:
Ruth, Caroline, Diana and Alex started each 3:00 minutes,
Rae and Andy every 2:55,
Christopher ran one "on 2:50" and disappeared,
Dale, Warrick, Rohan, Susan and Pieta started on 2:45,
Dave C was off each 2:30,
Jen 2:25, and
Colin 2:20.
The session went for 30 minutes. All will be encouraged to move to harder groups next time, except for any who "just made it" to the next start.
Ruth: looking good for the marathon.
Ruth sprinting home in the weston Creek half marathon.
FOOTNOTES
1. Training will continue on Easter Monday as usual.
2. Dickson training on Thursdays commences 31 March.
3. The next Yacht Club dinner after training will be on 11 April.
Tuesday, 22 March 2016
Tuesday 1 March AMRA Mt Ainslie Run-Up 2.2k
17 Caroline Campbell 23.30
18 finishers
Tuesday 15 March Black Mountain Run Up 2.6 km
12 Peter Burke 16.22
24 finishers
Tuesday 15 March YCRC Summer Series #8 Stromlo Forest Park 5k
11. Rohan Pitchford M50 21:52
17. David Clarke M55 23:36
19. Jennifer Bright W40 24:41
20. Peter Thomson M55 24:42
22. Ewen Thompson M55 25:26
24. Sarah Pau W40 25:45
34 finishers
Thursday 17 March ACTVAC Track
800m Championships
M50 Colin Farlow 2:21.72 84.9%
M55 Roger Pilkington 3:41.08 55.7
5000m Championships
M55 David Clarke 19:08.07 79.9%
M50 Dale Moore 21:26.27 69.5
W60 Kathy Sims 22:14.36 91.5
M55 Roger Pilkington 22:43.49 67.3
M55 Ewen Thompson 25:13.07 61.1
Friday 18 March Customs 5k
Bronwyn Calver 23:44
Peter Burke 24:38
Peter Thomson 25:27
Caroline Campbell 31:12
16 finishers
Saturday 19 March 5k Ginninderra parkrun #203
40 Bron Sparkes 22:59 W35 **New PB**
137 Geoff Moore 33:43 M65
170 finishers
Saturday 19 March 5k Tuggeranong parkrun #160
16 Jen Bright 19:29 W40
30 David Webster 21:01 M60
78 Gary Bowen 25:11 M55
184 Peter Thomson 32:23 M55
213 Ewen Thompson 35:47 M55
283 finishers
Saturday 19 March 5k Gungahlin parkrun #127
40 Janene Kingston 23:11 W50
75 William Arthur 26:39 M65
147 finishers
Saturday 19 March 5k St Peters parkrun #216
63 David Clarke 22:13 M55
362 finishers
Sunday 20 March ACTVAC 8k Handicap Stromlo Forest Park
12 Christopher Lang M65 50:20 57.6%
14 David Webster M60 38:33 74.9
17 Peter Thomson M55 35:09 75.9
20 Rod Lynch M55 33:18 81.2
43 Gabrielle Brown W50 43:14 68.9
48 Caroline Campbell W70 52:40 75.8
52 finishers
Sunday 20 March ACTVAC 4k Handicap Stromlo Forest Park
1 Maria O'Reilly W60 22:42 70.2%
24 Cathy Montalto W60 22:08 74.2
40 finishers
Sunday 20 March Weston Creek Half Marathon
16 1:28:35 David Clarke M55 **Half Marathon PB**
26 1:35:15 Peter Burke M40
89 2:10:38 Ruth Baussmann W65
101 finishers (individuals + relay teams)
Runners setting off on 1 March to run up Mt Ainslie. Summer had not finished yet, it was very hot.
17 Caroline Campbell 23.30
18 finishers
Tuesday 15 March Black Mountain Run Up 2.6 km
12 Peter Burke 16.22
24 finishers
Tuesday 15 March YCRC Summer Series #8 Stromlo Forest Park 5k
11. Rohan Pitchford M50 21:52
17. David Clarke M55 23:36
19. Jennifer Bright W40 24:41
20. Peter Thomson M55 24:42
22. Ewen Thompson M55 25:26
24. Sarah Pau W40 25:45
34 finishers
Thursday 17 March ACTVAC Track
800m Championships
M50 Colin Farlow 2:21.72 84.9%
M55 Roger Pilkington 3:41.08 55.7
5000m Championships
M55 David Clarke 19:08.07 79.9%
M50 Dale Moore 21:26.27 69.5
W60 Kathy Sims 22:14.36 91.5
M55 Roger Pilkington 22:43.49 67.3
M55 Ewen Thompson 25:13.07 61.1
Friday 18 March Customs 5k
Bronwyn Calver 23:44
Peter Burke 24:38
Peter Thomson 25:27
Caroline Campbell 31:12
16 finishers
Saturday 19 March 5k Ginninderra parkrun #203
40 Bron Sparkes 22:59 W35 **New PB**
137 Geoff Moore 33:43 M65
170 finishers
Saturday 19 March 5k Tuggeranong parkrun #160
16 Jen Bright 19:29 W40
30 David Webster 21:01 M60
78 Gary Bowen 25:11 M55
184 Peter Thomson 32:23 M55
213 Ewen Thompson 35:47 M55
283 finishers
Saturday 19 March 5k Gungahlin parkrun #127
40 Janene Kingston 23:11 W50
75 William Arthur 26:39 M65
147 finishers
Saturday 19 March 5k St Peters parkrun #216
63 David Clarke 22:13 M55
362 finishers
Sunday 20 March ACTVAC 8k Handicap Stromlo Forest Park
12 Christopher Lang M65 50:20 57.6%
14 David Webster M60 38:33 74.9
17 Peter Thomson M55 35:09 75.9
20 Rod Lynch M55 33:18 81.2
43 Gabrielle Brown W50 43:14 68.9
48 Caroline Campbell W70 52:40 75.8
52 finishers
Sunday 20 March ACTVAC 4k Handicap Stromlo Forest Park
1 Maria O'Reilly W60 22:42 70.2%
24 Cathy Montalto W60 22:08 74.2
40 finishers
Sunday 20 March Weston Creek Half Marathon
16 1:28:35 David Clarke M55 **Half Marathon PB**
26 1:35:15 Peter Burke M40
89 2:10:38 Ruth Baussmann W65
101 finishers (individuals + relay teams)
Runners setting off on 1 March to run up Mt Ainslie. Summer had not finished yet, it was very hot.
Monday, 21 March 2016
Song of the week
Anchor
Birds of Tokyo
From https://youtu.be/GLnxD1cFkoM
We stayed afloat for just a while
We dared to swim alone
Dark water left your sinking heart to drown
I know it's much too late to try
You're never coming home
When the tide came in you left without a sound
We don't say what we should say
We get lost beyond the answer we find loneliness
We pretend but in the end
We get lost beyond the answer we find loneliness
I never thought to hold you
I never thought that you might need an anchor
I never thought I'd lose you
I never thought that you might need an anchor
Birds of Tokyo
Anchor
Birds of Tokyo
From https://youtu.be/GLnxD1cFkoM
We stayed afloat for just a while
We dared to swim alone
Dark water left your sinking heart to drown
I know it's much too late to try
You're never coming home
When the tide came in you left without a sound
We don't say what we should say
We get lost beyond the answer we find loneliness
We pretend but in the end
We get lost beyond the answer we find loneliness
I never thought to hold you
I never thought that you might need an anchor
I never thought I'd lose you
I never thought that you might need an anchor
Birds of Tokyo
Sunday, 20 March 2016
Saturday, 19 March 2016
Friday, 18 March 2016
I will start going to Dickson Thursdays. The first day back will be 31 March.
"On Thursdays at 5:30pm the speedygeese meet at Dickson for training.
This occurs when track season is not on. i.e. the months April thru September
Parking is alongside the athletic track as indicated by the red circle on the map below.The track is 400m with 8 lanes, is all grass, and is lit by bright overhead lights
"Even when wet the ovals are usually open. You can check availability at http://www.sport.act.gov.au/sportsgrounds under "wet weather and ground closures". Our training is cancelled at Dickson when the ground is officially closed.
"Access to the oval is from Antill Street, Dickson.
"The timetable is:
5:30pm: we commence a warm-up jog around the perimeter of the ovals or beyond
5:45pm: after a stretch back at the start, a second warm-up jog is usually held
6:00pm: we begin training on the 400m track.
6:30pm: intervals are finished and we complete a short cool-down.
"The training session varies, and usually includes middle distance intervals done either on times, on distances, or in continuous relay teams.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Occasionally a few of us meet earlier, at 4:00pm sharp, for a long hilly run before joining in with the main session. We park in the same location. If you are interested, please check in the "coming events" and also let me know you are coming.
"A typical course taken for the 4:00pm run is this lap around Mount Ainslie
"Another is this loop on the old Bush Capital 25k course, past Mount Majura and down to the highway.
"Both of these courses are around 13k in length."
"On Thursdays at 5:30pm the speedygeese meet at Dickson for training.
This occurs when track season is not on. i.e. the months April thru September
Parking is alongside the athletic track as indicated by the red circle on the map below.The track is 400m with 8 lanes, is all grass, and is lit by bright overhead lights
"Even when wet the ovals are usually open. You can check availability at http://www.sport.act.gov.au/sportsgrounds under "wet weather and ground closures". Our training is cancelled at Dickson when the ground is officially closed.
"Access to the oval is from Antill Street, Dickson.
"The timetable is:
5:30pm: we commence a warm-up jog around the perimeter of the ovals or beyond
5:45pm: after a stretch back at the start, a second warm-up jog is usually held
6:00pm: we begin training on the 400m track.
6:30pm: intervals are finished and we complete a short cool-down.
"The training session varies, and usually includes middle distance intervals done either on times, on distances, or in continuous relay teams.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
"Occasionally a few of us meet earlier, at 4:00pm sharp, for a long hilly run before joining in with the main session. We park in the same location. If you are interested, please check in the "coming events" and also let me know you are coming.
"A typical course taken for the 4:00pm run is this lap around Mount Ainslie
"Another is this loop on the old Bush Capital 25k course, past Mount Majura and down to the highway.
"Both of these courses are around 13k in length."
Thursday, 17 March 2016
Everyone should come along to parkrun. It's a great way to exercise at the start of each weekend.
Each parkrun is 5k which can be walked, jogged, run, or raced. Parkrun can be found at Ginninderra, Tuggeranong, Gungahlin, and further afield, all around the world in fact. One registration, and from then on you can participate anywhere.
When you register, a team name is optional. But we now have a speedygeese team.
How to be part of the team:
If you are already registered, go back in and re-set your parkrun club to Speedy Geese. Go to a “your result” parkrun email. Click “manage my profile” . Select club “Speedy Geese”. It's on the list.
If you are not registered, it’s easy to join. You only need to register once and print off your bar code.
It’s free. I like free.
A randomly selected photo from the Ginninderra parkrun, where I usually go to walk, run, or race.
Each parkrun is 5k which can be walked, jogged, run, or raced. Parkrun can be found at Ginninderra, Tuggeranong, Gungahlin, and further afield, all around the world in fact. One registration, and from then on you can participate anywhere.
When you register, a team name is optional. But we now have a speedygeese team.
How to be part of the team:
If you are already registered, go back in and re-set your parkrun club to Speedy Geese. Go to a “your result” parkrun email. Click “manage my profile” . Select club “Speedy Geese”. It's on the list.
If you are not registered, it’s easy to join. You only need to register once and print off your bar code.
It’s free. I like free.
A randomly selected photo from the Ginninderra parkrun, where I usually go to walk, run, or race.
Wednesday, 16 March 2016
On Canberra Day, training continued at Parliament House. Ruth and I ran/walked early, then the main session was a repeat of last week’s Rose Garden 200s. Participating were Christopher who ran for part of the session, Colin (12 x 200), Dale (10 x 200), Dave C (12 x 200), Isaac (12 x 200), Jen (12 x 200), Peter (12 x 200), Rae (10 x 200) and Ruth (10 x 200) while I supervised and Pieta did other exercises, mainly hundreds of lunges!
Jen, Isaac, Peter, Colin
lunges!
Jen, Isaac, Peter, Colin
lunges!
Tuesday, 15 March 2016
Sunday 6 March YMCA Women’s 5k Fun Run
2 Louise Sharp 17:29 W30
23 Kathy Sims 22:27 W60
57 Catherine Montalto 25:58 W60
62 Sarah Pau 26:11 W40
93 Steph Pfohl 28:02 W40
450 finishers
Tuesday 8 March YCRC Summer Series #7 Stirling Ridge 5.2k
13. Rohan Pitchford M50 24:46
23. Jennifer Bright W40 27:02
24. Peter Thomson M55 27:19
29. Sarah Pau W40 29:04
40. Mick Charlton M60 34:39
41 finishers
Thursday 10 March ACTVAC Track
1500m Championship
M50 Colin Farlow 4:54.08 84.9% 2nd M50
M55 David Clarke 5:18.78 80.3 1st M55
M50 Dale Moore 5:28.62 75.9 5th M50
W60 Kathy Sims 6:09.43 91.1 1st W60
M55 Roger Pilkington 6:24.01 66.7 2nd M55
3000m
M50 Colin Farlow 10:55.18 79.3%
M55 David Clarke 11:40.86 76.1
M50 Dale Moore 13:43.17 63.1
5000m
M55 Roger Pilkington 24:37.63 62.1%
Friday 11 March Customs 5k
Bronwyn Calver 23:09
Ewen Thompson 26:37
14 finishers
Saturday 12 March 5k Ginninderra Parkrun #202
121 Jill Pearson 28:27 W55
171 Dom Sparkes 33:10 M10
224 finishers
Saturday 12 March 5k Tuggeranong Parkrun #159
28 Bronwyn Calver 22:16 W45
35 David Clarke 22:44 M55
49 Pieta Smith 23:37 W40
268 finishers
Saturday 12 March 5k Gungahlin Parkrun #126
189 finishers
The standing calf raise
Pieta at training last night
2 Louise Sharp 17:29 W30
23 Kathy Sims 22:27 W60
57 Catherine Montalto 25:58 W60
62 Sarah Pau 26:11 W40
93 Steph Pfohl 28:02 W40
450 finishers
Tuesday 8 March YCRC Summer Series #7 Stirling Ridge 5.2k
13. Rohan Pitchford M50 24:46
23. Jennifer Bright W40 27:02
24. Peter Thomson M55 27:19
29. Sarah Pau W40 29:04
40. Mick Charlton M60 34:39
41 finishers
Thursday 10 March ACTVAC Track
1500m Championship
M50 Colin Farlow 4:54.08 84.9% 2nd M50
M55 David Clarke 5:18.78 80.3 1st M55
M50 Dale Moore 5:28.62 75.9 5th M50
W60 Kathy Sims 6:09.43 91.1 1st W60
M55 Roger Pilkington 6:24.01 66.7 2nd M55
3000m
M50 Colin Farlow 10:55.18 79.3%
M55 David Clarke 11:40.86 76.1
M50 Dale Moore 13:43.17 63.1
5000m
M55 Roger Pilkington 24:37.63 62.1%
Friday 11 March Customs 5k
Bronwyn Calver 23:09
Ewen Thompson 26:37
14 finishers
Saturday 12 March 5k Ginninderra Parkrun #202
121 Jill Pearson 28:27 W55
171 Dom Sparkes 33:10 M10
224 finishers
Saturday 12 March 5k Tuggeranong Parkrun #159
28 Bronwyn Calver 22:16 W45
35 David Clarke 22:44 M55
49 Pieta Smith 23:37 W40
268 finishers
Saturday 12 March 5k Gungahlin Parkrun #126
189 finishers
The standing calf raise
Pieta at training last night
Monday, 14 March 2016
"August 30th", by Delirious?
From https://youtu.be/4zq--98wTlU
This is my favourite Delirious? song, written 20 years ago. It's on their first album, "King of Fools"
From Wikipedia: ""August 30th" is a song written and recorded by UK rock band Delirious?, which appears on the band's 1997 studio album, King of Fools. The song was written by lead singer, Martin Smith and it is about his recovery from a near-fatal car accident which happened on 30 August 1995. During his time in hospital the band made a decision to go full-time. The police report says that there were four people in the car, but only Smith, his wife Anna and the band's bass player Jon Thatcher were there. Jon says in the Now Is The Time DVD documentary "We had a mystery guest that night.""
From https://youtu.be/4zq--98wTlU
This is my favourite Delirious? song, written 20 years ago. It's on their first album, "King of Fools"
From Wikipedia: ""August 30th" is a song written and recorded by UK rock band Delirious?, which appears on the band's 1997 studio album, King of Fools. The song was written by lead singer, Martin Smith and it is about his recovery from a near-fatal car accident which happened on 30 August 1995. During his time in hospital the band made a decision to go full-time. The police report says that there were four people in the car, but only Smith, his wife Anna and the band's bass player Jon Thatcher were there. Jon says in the Now Is The Time DVD documentary "We had a mystery guest that night.""
Sunday, 13 March 2016
Saturday, 12 March 2016
From https://youtu.be/7GBQQo5Dmx0
This was the one race all track season I would most liked to have run.
Instead I watched and yesterday I did 30 minutes cycling, 60 assisted chin-ups, 10 minutes rowing, 36 calf raises and some stretching. As well, the day 11 plank challenge was done, one whole minute. Easy.
Today I went and swam for the first time, 20 x 50m in the AIS pool. Obviously slow after not doing any for many years. It will get quicker soon. Half the 50's were with a pull float.
Also today, a repeat of calf raises and stretching.
And the day 12 plank challenge was 90 seconds. Done, but not so easy.
..slightly out of context..
This was the one race all track season I would most liked to have run.
Instead I watched and yesterday I did 30 minutes cycling, 60 assisted chin-ups, 10 minutes rowing, 36 calf raises and some stretching. As well, the day 11 plank challenge was done, one whole minute. Easy.
Today I went and swam for the first time, 20 x 50m in the AIS pool. Obviously slow after not doing any for many years. It will get quicker soon. Half the 50's were with a pull float.
Also today, a repeat of calf raises and stretching.
And the day 12 plank challenge was 90 seconds. Done, but not so easy.
..slightly out of context..
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