Thursday, 2 April 2015

Training at Dickson oval under lights

Posted by speedygeoff on Thursday, April 02, 2015 with No comments
These training sessions will commence on Thursday 9 April.
If anyone would like to run longer earlier, on any Thursday, please contact me.
Otherwise, I will be there at 5:30pm each week.
The venue is the Little Athletics track on Antill Street.
It's at the end of the ovals, closest to the Dickson shops.
Not today: one week's time.

Wednesday, 1 April 2015

speedygeese training

Posted by speedygeoff on Wednesday, April 01, 2015 with No comments
On Sunday Andrew and I ran out at Stromlo Forest Park: and said hi to the Vets Handicap runners as we departed.

Then on Monday I ran early, Miranda and Ruth may have arrived early was well but we didn't see each other. For the main session, by request, we ran our zigzag relays: participating were Cookie, Azrianne, Colin, Diana, Ewen, Garry, Isaac, Jen, Joel, Mick, Miranda, Peter, Thommo, Ruth & Warrick. We also sighted Yelena with Vianne, and Andrew rode by.

This Easter Monday I hope to be back from Sydney in time to train, but regardless the early run will once again be 4:30pm, and main training starting at 5:30pm as usual. No changes from usual despite the holiday.

Today the April Abs challenge begins!

Alternatively:


Done and done!

Tuesday, 31 March 2015

speedygeese race results

Posted by speedygeoff on Tuesday, March 31, 2015 with No comments
Thursday 26 March ACTVAC Track
3000m
M55 David Clarke 11:55.97 73.8%
W55 Helen Larmour 12:30.87 83.6
M55 Roger Pilkington 12:48.07 68.8
W60 Kathy Sims 12:52.29 91.3
M65 Geoff Moore 13:24.04 71.8
W60 Ruth Baussmann 16:21.40 72.9
W65 Margaret McSpadden 16:56.02 75.1

Friday 27 March Customs 5k
Bron Sparkes 23:41
Peter Thomson 23:59
Bronwyn Calver 25:31
Bill Arthur 26:45
Caroline Campbell 31:09

Saturday 28 March 5k Ginninderra Parkrun #153
34 Nadine Morrison 22:57 W45
79 Bron Sparkes 27:57 W35
81 Dom Sparkes 28:16 M10
95 Ruth Baussmann 29:17 W60
182 finishers

Saturday 28 March
5k Tuggeranong Parkrun #110
22 David Clarke 19:55 M55
35 Peter Thomson 21:25 M50
75 Ewen Thompson 24:20 M55
132 Pieta Smith 28:08 W40
153 Tracey Robinson 29:58 W40
180 Leonie Doyle 32:49 W45
248 finishers

Saturday 28 March 5k Gungahlin Parkrun #76
35 Julia Anderson 22:12 W40
38 Janene Kingston 22:39 W50 New PB!
46 Geoff Moore 23:15 M65
98 Margaret McSpadden 29:33 W65
150 finishers

Sunday 29 March ACTVAC Handicap, Stromlo Forest Park
8k
12 Craig Davis M45 39:58 63.1%
25 Mick Charlton M60 46:12 62.2%
28 Janene Kingston W50 42:05 69.4%
40 Rod Lynch M55 32:05 83.2 12
44 Margaret McSpadden W65 52:11 69.6%
45 David Clarke M55 35:16 76.6%
52 Gabrielle Brown W50 42:33 69.5%
53 Peter Thomson M50 35:30 74.7%
61 Mick Horan M55 41:22 64.5%
62 Maria O'Reilly W60 39:59 81.5%
64 Helen Larmour W55 40:50 75.8%
74 finishers
4k
8 Jill Pearson W55 20:44 73.9%
12 Cathy Montalto W60 21:04 77.5%
42 finishers

Monday, 30 March 2015

Song of the week.. He’s gonna step on you again.

Posted by speedygeoff on Monday, March 30, 2015 with No comments
By The Party Boys. From https://youtu.be/8eJXRj_sAZY
Australians sure knew how to rock in the olden days.

Sunday, 29 March 2015

It's Sunday afternoon already?!

Posted by speedygeoff on Sunday, March 29, 2015 with 4 comments

Saturday, 28 March 2015

Announcing the April Abs challenge

Posted by speedygeoff on Saturday, March 28, 2015 with No comments
The April Abs challenge

It's back to strength training as winter approaches.

I have declared April to be the Abs challenge month, and will try to follow the 30 day program set out in http://30dayfitnesschallenges.com/30-day-abs-challenge/. See the videos for the exercises. Note the difference between “sit-ups” and crunches. How hard is a plank going to feel straight after the other abs exercises? A short rest in between each type of exercise might well be called for. Who is in? I have about five takers already as I type this. Who can last the longest? 
 
Here is the program but check out the link 


A good plan would include a warm-up first and some stretching after.

Friday, 27 March 2015

In my post on 17 March I described the AST% and gave the formula

"MY AST = AGE STANDARD / MY TIME * 100"

More convenient might be the calculator at: http://www.howardgrubb.co.uk/athletics/wmalookup06.html.

The calculator gives not only the AST, it gives an age graded result too. For example, my recent 22:19 on the road is equivalent to a young man's 17:00. So 22:19 is not all that flash, given that I have a 15:10 PB and 17:00 is hardly close to that.

You also see the age standard and the related factor it used for working out the AST.

I note that the factors are date stamped 2010, the same as we use in the Veterans Athletic Club. I also note there are new factors available, presumably a beta version, dated 2015. As I have anticipated for some time, a big job is coming up for the Vets webmaster (i.e. me) to bring the factors on our website up to date.

Try it: http://www.howardgrubb.co.uk/athletics/wmalookup06.html; select a distance and enter a time and see what you get.

In any event........ 

Thursday, 26 March 2015

Where we went 5 June- Edinburgh to Newcastle to Denton

Posted by speedygeoff on Thursday, March 26, 2015 with No comments
After morning tea at the Falkirk wheel (see previous post), we took the train from Falkirk to Edinburgh, and from there straight to Newcastle along the East coast.

At Newcastle station we met up with Gail, a long lost second cousin of Jenny's dad. Her neighbour’s son who owns a few taxis, showed us the sights of  Newcastle for some hours. A few of many photos are below. The statue is Sir Bobby Robson,  a local football hero. The taxi driver actually drove us into the football ground. Very proud of their local team, they are. Sir Bobby never actually played for Newcastle but as a boy was inspired by their team.

Then the taxi driver took us out of Newcastle to Denton, and Gail's home, which was to be our base for the next couple of days.

It was still some hours before sunset, we were a fair way north in June, so we had time to tour, taking in the angel of the north (later I discovered there's a replica in Canberra near the art gallery) and a bit of Hadrian's wall in suburban Denton around the corner from Gail's home.

So many sights each day, and so much more we would have liked to have seen!