Saturday, 28 November 2015

"The 7 habits of highly ineffective people"

Posted by speedygeoff on Saturday, November 28, 2015 with No comments
This is worth reading and is totally applicable to fitness and health.
From “Psychology Today
The 7 habits of highly ineffective people:

1. They doubt they have what it takes.
Highly ineffective people are tormented by self-doubt. They lack confidence. They are never sure that they have what it takes to be successful. They confuse lack of experience with lack of ability. They see challenges as threats, and hear feedback as criticism. They prefer the familiar to the unknown, and the security of not trying to the risk of failing—until one day they stop looking for opportunities altogether.

2. They wait too long to get started.
Highly ineffective people procrastinate a lot. And the longer they wait to get something done, the higher the chances that it will never get done. They perceive time as endless and forgiving, without realizing that time—unlike money—is the only resource that you cannot recover when you lose it. Those who are able to meet deadlines, even at the last minute, develop a false sense of confidence that they can "get things done." They don’t understand, however, that getting things done is very different from getting things done well.

3. They lose their patience faster.
Highly ineffective people don’t like to wait too long. They are fans of quick results: Get rich quick. Get thin quick. Get smart quick. And they get disappointed quick when they don’t get results fast. They constantly look for shortcuts: Which highway lane is the fastest? Which grocery store line is the shortest? Which bank teller is the quickest? They constantly fight the clock, trying to get things done fast rather than well. But by trading quality for speed, they eventually spend more time fixing errors than making progress.

4. They multitask shamelessly.
Highly ineffective people are unable to focus on one thing at a time. They put too much on their plate and they try to eat it all at once. They talk to you while texting someone else. They listen in on a conference call while building their to-do list for the week. Their idea of making plans is to overbook themselves solid. At the end of the day, they feel physically and mentally exhausted, but without much to show for it all.

5. They want change without having to change.
Highly ineffective people welcome change but don’t embrace it. They desperately want a change in their life, but resist doing what it takes. They object to new ideas and oppose new practices. They avoid learning new techniques or applying new technologies. And they are blind to different points of view. They are persistent, but they become stubborn. Eventually, they cross they line between persevering and perseverating. They embody the phrase, "You can’t teach an old dog new tricks."

6. They strive for perfection.
Highly ineffective people work hard, but waste their efforts on details—often, details that no one else cares about—and miss the main point. They are more interested in coming up with a "perfect" idea than a useful one. They are more invested in creating a flawless product than learning what to do to improve it. They care more about avoiding making mistakes than learning from them and growing. As a result, their pursuit of goals becomes a wild goose chase.

7. They complain a lot.
Highly ineffective people have a pessimistic view on life. They spend more time and energy complaining about what is wrong, blaming others for it, and feeling sorry for themselves, than focusing on ways to make things better. They can make mountains out of molehills, and they also like to believe that they have no responsibility whatsoever for the state of their own lives.

Friday, 27 November 2015

Canberra Times article

Posted by speedygeoff on Friday, November 27, 2015 with No comments
"No slowing down for three octogenarians competing in pentathlon"

From left, Dawn La Fontaine, 84, of Cook, Gwen Gleeson, 86, of Watson, and Consie Larmour, 80, of Ainslie, compete in the Pentathlon Championships at Woden Park Athletic Field in Canberra. Photo: Melissa Adams

Read more:

Thursday, 26 November 2015

Never say Never

Posted by speedygeoff on Thursday, November 26, 2015 with No comments

Wednesday, 25 November 2015

speedygeese Monday training

Posted by speedygeoff on Wednesday, November 25, 2015 with No comments
Another fine and warm Monday evening at Parliament House for training. I had a light jog early - my first run back after a few days break trying to rest an injured hamstring - then supervised the training group.

Participating were Alex, Andy, Bron, Caroline, Christopher, Colin, Dave, David, Diana, Isaac, Jen, Pieta, Rae, Ruth & Vanessa. Five teams of three ran continuous relays around a 400m loop at the Rose Gardens.

In the last three days I have run 5k, 5k, 6k and will keep doing about 5k per day while the injury is OK. but I don't expect to be trying anything speedy until the New Year.

Diana on her recent around-Australia tour

Tuesday, 24 November 2015

speedygeese race results update

Posted by speedygeoff on Tuesday, November 24, 2015 with No comments
Thursday 29 October ACTVAC track
M50 Colin Farlow 11:04.52 78.2%
M55 Rod Lynch 11:27.22 76.3
M55 David Clarke 11:38.62 76.3
M40 Andrew Simpson 11:50.51 67.5
W60 Kathy Sims 13:15.09 90.0
M55 Roger Pilkington 14:09.78 62.2

M50 Colin Farlow 2:34.35 77.9%
M55 Rod Lynch 2:36.89 77.3
M55 David Clarke 2:46.75 73.9
W50 Gabrielle Brown 3:12.29 67.8
W40 Helen Northey 3:37.46 53.6
W65 Ruth Baussmann 4:09.35 64.6
W65 Margaret McSpadden 4:39.04 61.3

M50 Colin Farlow 1:12.29 70.4%
M55 David Clarke 1:14.36 69.7

spiral 5
1 Gabrielle Brown W50 9:33
3 David Clarke M55 8:03
5 Rod Lynch M55 8:01
9 Ruth Baussmann W65 11:31
13 Margaret McSpadden W65 13:58
14 Helen Northey W40 9:56
16 finishers

Wednesday 4 November BBQ Stakes 6k
7. Caroline Campbell 37:57
11. Peter Thomson 27:02
12. Roger Pilkington 32:26
15. Jennifer Bright 25:18
21. Andrew Simpson 26:50
43. Gary Bowen 31:13
55 finishers

Thursday 5 November ACTVAC track
M55 David Clarke 5:24.32 78.9%
W70 Caroline Campbell 7:26.20 87.6
W65 Ruth Baussmann 7:52.78 72.3

Sunday 8 November AMRA Deep Space Marathon
14 Peter Thomson 55 4.38.51
18 finishers

Sunday 8 November AMRA Deep Space Half Marathon
42 Bron Sparkes 39 2.29.31
50 finishers

Sunday 8 November AMRA Deep Space 10k
6 Isaac Muscat 50.03
7 Jen Bright 50.04 **first female**
32 finishers

Sunday 8 November AMRA Deep Space 5k
14 finishers

Sunday 8 November Carcoar Marathon
54 Warrick Howieson 5:00.06
65 finishers

Sunday 8 November Carcoar Half Marathon
23 Nadine Morrison 1:43.20
52 Cathy Montalto 2:06.29
78 finishers

Tuesday 10 November YCRC Spring Series #2 Barrenjoey Drive 5k
25. David Clarke M55 22:39
27. Peter Thomson M55 23:04
32. Gabrielle Brown W50 24:12
52. Caroline Campbell W70 28:34
54. Mick Charlton M60 29:10
57. Ruth Baussmann W65 30:17
62 finishers

Wednesday 11 November BBQ Stakes 6k
5. Peter Burke 25:04
9. Roger Pilkington 32:35
25. Jennifer Bright 29:23
27. Andrew Matthews 29:30
31. Gary Bowen 31:18
40. Peter Thomson 30:54
43 finishers

Thursday 12 November ACTVAC track
M55 Rod Lynch 11:28.90 76.1%
W60 Kathy Sims 12:49.52 93.0

One Hour Run
M55 David Clarke
M55 Roger Pilkington
W65 Ruth Baussmann
W70 Caroline Campbell
Apparently they all took one hour.

Friday 13 November Customs 5k
Jennifer Bright 21:57
Peter Thomson 22:33
Bronwyn Calver 23:09
Bill Arthur 29:08
Caroline Campbell 31:03
28 finishers

Saturday 14 November 5k Ginninderra Parkrun #185
49 Janene Kingston 23:58 W50
81 Helen Northey 26:47 W40
92 Jill Pearson 27:41 W55
103 Ruth Baussmann 29:33 W65
145 Helen Way 35:26 W45
160 finishers

Saturday 14 November 5k Tuggeranong Parkrun #142
9 David Clarke 19:58 M55
10 Jen Bright 20:05 W40
13 Peter Thomson 20:29 M55
14 Isaac Muscat 20:38 M11 **New PB**
35 Bronwyn Calver 22:11 W45
181 finishers

Saturday 14 November 5k Gungahlin Parkrun #108
35 Gary Bowen 23:26 M55
73 Bill Arthur 28:23 M65
123 Margaret McSpadden 42:06 W65
133 finishers

Tuesday 17 November YCRC Spring Series #3 Boathouse East 5k
28. Maria O'Reilly W60 22:29
33. Kathy Sims W60 24:21
38. Vanessa Palmer W45 25:30
40. Sarah Pau W40 25:58
51. Ruth Baussmann W65 29:14
56 finishers

Thursday 19 November ACTVAC track
W60 Kathy Sims 14:05.23 84.7%
W70 Caroline Campbell 15:58.56 86.8

M50 Colin Farlow 5:01.53 82.8%
M55 Rod Lynch 5:22.29 78.1
M55 David Clarke 6:19.15 67.5
W70 Caroline Campbell 7:48.26 83.5

spiral 6
3 David Clarke M55 9:37
5 Caroline Campbell W70 14:02
7 Rod Lynch M55 9:41
15 Ruth Baussmann W65 14:15
17 finishers

Friday 20 November Customs 5k
Bronwyn Calver 23:11
Jennifer Bright 25:15
Bill Arthur 29:57
Caroline Campbell 34:38
23 finishers

Saturday 21 November 5k Ginninderra Parkrun #186
5 Louise Sharp 19:03 W30 **New PB**
45 Janene Kingston 23:43 W50
48 Bron Sparkes 23:56 W35 **New PB**
76 Jill Pearson 26:18 W55
109 Ruth Baussmann 29:31 W65
175 finishers

Saturday 21 November 5k Tuggeranong Parkrun #143
8 Jen Bright 19:37 W40 **New PB**
11 David Clarke 19:59 M55
14 Isaac Muscat 20:25 M11 **New PB**
31 Bronwyn Calver 22:02 W45
46 Pieta Smith 23:42 W40
235 Peter Thomson 57:17 M55
236 finishers

Saturday 21 November 5k Gungahlin Parkrun #109
27 Nadine Morrison 22:24 W45
41 Gary Bowen 23:36 M55
103 Brett Morrison 30:52 M45
148 finishers

Sunday 22 November Stromlo Running Festival 30k
35. Peter Thomson 2:42:33
188 finishers

Sunday 22 November Stromlo Running Festival 10k
16. David Clarke 49:35.6
288 finishers

Peter Thomson powering on.

Monday, 23 November 2015

Best new albums of 2015 #5 - Out of the Wasteland, Lifehouse

Posted by speedygeoff on Monday, November 23, 2015 with No comments
Album of the year #5, Out of the Wasteland.

Song of the week: Hurricane, from "Out of the Wasteland", by Lifehouse
"It Just Gets Better"

Video at

Turn the page
Turn the corner
Open the cage
Cut the locks
We're starting over
I don't wanna live this way

We made it through hell and back again
We were slipping through the cracks, staring at the end
Oh, and we brave the weather
Hurricane couldn't take you from me
I'm holding on tight and I still believe
Oh, yeah, it just gets better

A quiet rage
A screaming silence is all around
Let me in
The world we built is crashing down

We made it through hell and back again
We were slipping through the cracks, staring at the end
Oh, and we brave the weather
Hurricane, couldn't take you from me
I'm holding on tight and I still believe
Oh, yeah, it just gets better

It just gets better
It just gets better

We made it through hell and back again
We were slipping through the cracks, staring at the end
Oh, and we brave the weather
Hurricane couldn't take you from me
I'm holding on tight and I still believe
Oh, yeah, it just gets better

Sunday, 22 November 2015

speedygeese end of year dinner 7 December

Posted by speedygeoff on Sunday, November 22, 2015 with No comments
We have our end of year training group dinner on Monday 7 December, 6:30 pm, at the Two Sisters Lao Thai restaurant, corner of Badham and Woolley Street Dickson

We will celebrate a great year of socialising, training and racing. Family and friends are welcome.

Please confirm with me if you are coming. My mobile is 0425 276 811. I will be giving them final numbers a couple of days before the dinner.

The Banquet cost is $28 per person, plus byo wine, corkage of $2.80 per bottle. Individual meals are an option, including vegetarian, please tell me when you book if that’s your preference.

Don't be a goose by showing up for training on 7 December; come out to dinner instead!

Saturday, 21 November 2015

speedygeese training

Posted by speedygeoff on Saturday, November 21, 2015 with No comments
Every Monday night at Parliament House.
Starts at 5:30pm, park and meet in the underground car park, north end of the house.
Warm-up 30 minutes
Interval and/or hill training 30 minutes
Cool-down 15 minutes
All ages, abilities, shapes, sizes welcome.
You can message me (Geoff) on 0425 276 811 or just turn up.