speedygeese in 2020 Spring Series #1

Tuesday, 3rd November 2020
Boat House East 5k
17.     Cameron Curry         M35    20:41
22.     Paul Trumble         M30    21:49
30.     Craig Wurtz         M55     23:30
35.     Kathy Sims         W65     25:16
36.     Maria O'Reilly         W65     25:21
38.     Carol Ey         W60     25:43
39.     Ewen Thompson         M60     25:59
46.     Peter Thomson         M60     28:15
47.     Jennifer May         W65     29:42
50.     Ruth Baussmann         W70     30:41
53.     Mick Charlton         M65     32:59
60 finishers

Boat House East 2k
7.     Darcy Morrison         U8     11:09
14.     Molly Morrison         U8     12:48
15.     Nadine Morrison     W50     12:48
25 finishers

Speedygeese at parkrun 31 October 2020

Congratulations to all the speedygeese who ran parkrun when it resumed today.

I will have missed some - please tell me who to add. I will be doing this each week, hopefully. Lots of names, an incredible number of geese ran. And, I have included a couple of extra friends s well.

Ginninderra parkrun #407 31 October 2020
46    Clare WALL    VW65-69        24:30
51    Debra KAY    VW50-54        25:04
54    Jane LILLEY    VW45-49        25:20
59    Emily PARIS    VW50-54    Speedy Geese    25:49
67    Cathy NEWMAN    VW55-59    Aussie Peakers    26:24
80    Kevin MILLER    VM40-44        27:13
88    Celina MILLER    VW40-44        27:44
95    Jennifer MAY    VW65-69    Speedy Geese    28:02
112    Jack SIMPSON    JM11-14        29:00
113    Andrew SIMPSON    VM45-49        29:00
119    Elspeth NICHOLLS VW60-64    Achilles Running Club Canberra    29:24
121    Brendan BELCHER    VM35-39        29:27
166    Judith BIBO    VW60-64    Achilles Running Club Canberra    32:46
241 finishers

Tuggeranong parkrun #367 31 October 2020
8    Scott IMHOFF    VM40-44    Weston Creek AC    19:47   
14    Ryan HUYNH    JM11-14    Speedy Geese    20:31   
17    Amanda ROBBIE    SW30-34    Defence Athletics Club    21:01   
18    Thach HUYNH    VM45-49    Speedy Geese    21:02   
20    David CLARKE    VM60-64    Speedy Geese    21:09   
39    William BARLOW    VM35-39    Elevate Running    22:56   
53    Shane WRIGHT    VM50-54        23:56   
55    Peter DALY    VM55-59    Speedy Geese    24:01   
64    James O'NEILL    VM50-54    Speedy Geese    24:23
85    Bronwyn CALVER    VW50-54    Speedy Geese    26:03
92    Karmie WATSON    VW40-44        27:03
101    Kerron CLARE    VW50-54    Functional Running    27:27   
105    Andrew SMITH    VM45-49    Derek Zoolander Centre for Kids Who Can't Run Good    27:38   
106    Kylie WOOD    VW45-49    Derek Zoolander Centre for Kids Who Can't Run Good    27:42   
110    Jenni SCHOFIELD    VW50-54    Elevate Running    27:49
112    Andrew CLARK    VM50-54        27:50
114    Lil BROOMBY    VW50-54    Elevate Running    27:57
129    Ewen THOMPSON    VM60-64    South Canberra Tuggeranong AC    29:09   
133    Ken HART    VM65-69        29:28
138    Neil HEWITT    VM60-64        29:57
146    Pieta SMITH    VW45-49    Speedy Geese    30:32   
147    Jen BRIGHT    VW45-49    Speedy Geese    30:32
185    Anthony PERRY    VM55-59    Canberra Ultimate Frisbee    34:39
199    Kate MCCALLUM    VW50-54        36:27
285 finishers

Gungahlin parkrun #338 31 October 2020
153    Darcy MORRISON    JM10    YMCA of Canberra Runners Club    32:21
154    Nadine MORRISON    VW50-54    ACT Masters Athletics    32:27   
162    Carolyne KRAMAR    VW55-59    Speedy Geese    33:11   
179    Molly MORRISON    JW10        37:01   
180    Brett MORRISON    VM50-54    ACT Masters Athletics    37:18       
250 finishers

Burley Griffin parkrun #196 31 October 2020
7    Tim GRAINGER    VM40-44    Traralgon Harriers    18:31   
64    Craig WURTZ    VM55-59    ACT Masters Athletics    23:06   
148    Leonor LAWLER    VW55-59    YMCA of Canberra Runners Club    30:32
149    Kelley HORAN    VW60-64    ACT Masters Athletics    30:33
192    Caroline CAMPBELL    VW75-79        32:55
254 finishers

Mount Ainslie parkrun #95 31 October 2020
14    Paul QUINN    VM40-44    Speedy Geese    22:31   
18    Emily HILL    SW25-29    Platypus Running Club    22:46   
22    Giles LAMB    VM45-49    Speedy Geese    23:37   
35    Cameron CURRY    VM35-39    Speedy Geese    26:32:00   
37    Sandeep CHANDRA    VM45-49    Speedy Geese    26:37:00   
38    Jonathan MILLER    VM55-59    Trail Running SA    26:48:00   
48    Lisa MCDONALD    VW45-49    Speedy Geese    27:47:00   
72    Catherine MONTALTO    VW65-69    ACT Masters Athletics    31:56:00   
78    Adrian CENGIA    VM50-54        33:11:00   
123 finishers

Wagi Bridge parkrun #19 31 October 2020
2    Bernardo PALMA    VM35-39    Speedy Geese    17:46
36    Deborah BREMER    VW50-54        26:44:00
52    Vanessa PALMER    VW50-54    Speedy Geese    29:52:00
69    Aidan O'LEARY    VM70-74        37:47:00
83    Jacquellyn O'LEARY    VW70-74        46:40:00
97 finishers

Jenni and Andrew, Tuggeranong

Sandeep, Mt Ainslie

Lisa, Mt Ainslie

Giles, Mt Ainslie

Mt Ainslie, looking good after the rain.

Speedygeese who ran Mt Majura Vineyard One Peak and Two Peaks AMRA races today.

 Two Peaks (20k)
    35.    Giles Lamb    M45    2:03:59     
    46.    Leah Walker    W45    2:10:48
    94 finishers

One Peak (12k)
    17.    Mhairi Craig    W55    1:11:42
    27.    David Baussmann    M70    1:22:57
    43 finishers

Speedygeese in the 2020 Weston Creek Half Marathon and 10k.

 Half Marathon
    74.        James O'Neill (116)    1:47:28    M50-59    7.    
    93.        Jennifer Kellett (121)    1:53:26    F60-69    1.    
    95.        Susan Sturgeon (70)    1:53:46    F40-49    8.    
    99.        Kerron Clare (210)    1:54:25    F50-59    5.    
    100.        Clare Wall (122)    1:55:27    F60-69    2.    
    113.        Cathy Newman (253)    2:03:30    F50-59    8.    
    126.        Victoria Hennig (255)    2:11:45    F60-69    3.    
    129.        Jenny May (289)     2:15:54    F60-69    4.    
    132.        Ruth Baussmann (262)    2:18:13    F70-79    2.    
    138 finishers

10K
    1.        Jacob Grooby (1020)    32:40    M30-39    1.     
    3.        Isaac Muscat (1042)    37:23    M<20    1.     
    13.        Peter Daly (1014)    51:27    M50-59    4.     
    40 finishers

Speedygeese in the Nightcliff parkrun 10 October 2020

 They've done it again! The Miller family has run in an NT parkrun, leaving the rest of us somewhat jealous!

11 Jacob Miller 21:26

18 Kevin Miller 21:50

87 Chloe Miller 27:57

91 Celina Miller 28:22

186 finishers

Speedygeese in the 2020 Sri Chinmoy Labour Day 10K run.

Allie Corripio 44:33
Vanessa Palmer 1:01:48
Leonor Lawler 1:07:24
Rae Palmer 1:07:34
Judith Bibo 1:11:06

Speedygeese in the Darwin parkrun 3 October 2020

8. Kevin Miller 23:09

25 Jacob Miller 25:07

26 Chloe Miller 25:41

44, Celina Miller 27:56

106 finishers

 

Goorooyarroo 2020 results - current speedygeese

Goorooyarroo Mulligans Flat 14k

25.        David Baussmann M70 1:19:58

 

39.        Vanessa Palmer            W50     1:31:43

 

48 finishers

 

Goorooyarroo Mulligans Flat Half Marathon

41.        Sandeep Chandra         M45      1:50:26

47.        Leah Walker                 W45     1:54:50

 

57.        Clare Wall                     W65     1:58:17

 

64.        Peter Daly                     M55      1:59:35

 

68.        Maria O'Reilly                W65     2:00:23

 

95.        Jennifer May                 W65     2:30:29

 

97.        Ruth Baussmann                       W70     2:31:04

 

98 finishers

John Harding's 1978 article

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Song of the Week...

Vanilla Fudge You Keep Me Hanging On

Today's trail run - back to the Cotter

Photos by Kylie

This week's speedygeese interval training.

At Parliament House, Monday 10th at 12:00pm: Lisa and I checked out the venue for future possible speedygeese training sessions.

It was a success. Decision made. we will train there Mondays and Thursdays each week, time of day to be determined case by case. We will limit numbers at Parliament House to ten people, and manage that via Facebook "events" on the speedygeese page,

Then on Thursday 14th, again at noon, ten of us did train together, as follows.



So there's Lisa, Ruth, David, Pieta, Ewen, Andrew, Jenny M, Sandeep, Rosie (new), and me. We also saw Jane passing by.

Sundays we will start at 12:00 noon to train on the grass cross country track at Stromlo. No limit to numbers there, because if more than 10 arrive, we can split up, spread out, go in different directions if necessary.

Song of 2020

Rod Stewart, as brilliant now as ever.

Song of the week: Rod Stewart - Maggie May, at https://youtu.be/l4kqsI-_73Q

speedygeese race results

If any races have been held, they shouldn’t have been. I won’t look them up, I won’t publish any.

So here is a cartoon instead.

Nobody Told Me (there'd be days like these)- John Lennon

Song of the Week, at https://youtu.be/cuuhsqA95iA

Long Slow Distancing.

Here is an 80k per week schedule which will give you a sound foundation for resuming speed work later on.

Day 1: aim to run for an hour (or 10k) on an undulating track.
Day 2: aim to run for 90 minutes (or 15k) easy trail/dirt.
Day 3: do a steady 10k not too fast not too slow.
Day 4: aim to run for 90 minutes (or 15k) on road.
Day 5: rest; go for an easy walk; cross-training; or 5k jog, whatever.
Day 6: do a 5k tempo run with proper warm-up and cool-down. Very even pace, at least 2 minutes slower for the 5k than current race pace (might be).
Day 7: aim to run on grass / ovals / soft ground, or cycle if you prefer, for 90 minutes.

1. Most importantly: Start where you are at now. Determine your average weekly distance for the last 4-6 weeks.
2. Unless this is a VERY low total, add no more than 10% per week. Some weeks, plan to drop back. For example, starting at 40k per week you might plan to do 40/45/50/55/50/55/60/65/60 etc week by week.
3. As you add distance each week, don't increase every day's run; try and establish the longest days first.
4. Choose different venues from Monday thru Sunday. Vary the surfaces you run on.
5. Cycling can substitute for any of the long runs, to add more variety.
6. Don't race tempo runs. They might take some effort, but recovery should be immediate.

I can do this buildup, so you can too! Please message me to clarify anything.

Thursday night. Long Slow Distancing.

Well I wasn't running Long, but the Slow and Distancing happened. The last official speedygeese session for a while and what do you know, 27 turned up. Not only Molly, Eliza, Mick H, Kelley, Rohan, Colin, Andrew Sm, Jennie, Ruth, David B, Chloe, Jacob, Kevin, Celina, Clare, me, Dave, Jen, Allie, Brownie, Sandeep and Kathy, but Thach showed up early with Ryan training in another group, Jane said hello with Coco the dog (Cocoa?), and Pieta made it in time for drinks at the bar.

That's it for group training until further notice. Next I will be posting training plans and suggestions.