Posted by speedygeoff On Tuesday, December 29, 2009
| 3 comments
Who exactly are speedygeese?
The form guide that appeared last Thursday included those who have trained with us regularly in the last three months or so; if you thought you should have been included you had better (re-)join us soon! My excuse is, if you run elsewhere I don't know what your form is like! Meanwhile, some geese are still goslings: you are a gosling if you run with us and (a) are under 30 years of age, although some over 30 still consider themselves goslings, and Jeni Greenland will always be a gosling; or (b) are a newcomer who has run with us once or twice. Three times and I declare you to be a fully fledged goose.
Names of "official" speedygeese and goslings I highlight here with pink bold!
The speedygeese training group caters for runners of all speeds. There is also a group of walkers who meet on Mondays where and when we do. So walkers/joggers/runners/racers of any standard are catered for. Never be deterred from joining in if you believe you are "too slow". And training is always fun, isn't it?
At training last night (a) we all admired Sheona's engagement ring (not to mention Tim's engagement ring), and (b) a good turn-out of Andrew, Bronwyn, Caroline, Craig, me, Jennifer, Jodie, Joel, Miranda, Ruth, Tim, Tony & Yelena repeated the Rose Garden Steps Relay we ran the previous week: 20 minutes of teams of two running two laps fast and one lap slow, repeated. Not a bad night, we ran in the shade and the temperature dropped somewhat by the time we started.
Meanwhile back here in Holt ACT we ended up with a total of 86mm of Christmas rain in our backyard. Very welcome.
Music of the week: En Tout Cas are launching a single from their upcoming EP 'Dengue Fever' at The Evelyn, Friday 8th January. This month it was only $6 to see the Cas live. Just wait until they are popular! En Tout Cas trivia: When they first formed, their name was “elevater”. I am tipping them to become totally famous. But nothing is certain in the music industry.
Posted by speedygeoff On Monday, December 28, 2009
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...approximately every six years there has to be a week 53... this is one of them.
Runners get a bit toey if there's no racing or regular training available during holidays. So what to do? Never fear, there is normal speedygeese training scheduled this week.
Monday 28/12 Parliament House 4:30pm 8k jog; 5:30pm interval training session. Tuesday thru Friday are the fifth thru the eighth days of Christmas. Party on! Saturday 2/1/10 8:00am Pialligo training, followed by a champagne breakfast... after all, it will be the ninth day of Christmas... and ladies will be dancing. Sunday 3/1/10 9:00am Women's Jogalong - yes it is officially ON, low key, according to an email circulated recently.
Posted by speedygeoff On Sunday, December 27, 2009
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Good runners are never entirely happy with any performance of theirs. No matter how good. Good athletes are always seeking ways to improve and are willing to try a variety of new things to achieve that.
Here is a quote from the “Batterson Blog” today, the third day of Christmas, to reinforce this message.
"A few decades ago, a pair of psychologists named William Samuelson and Richard Zeckhauser discovered a phenomenon they dubbed the status quo bias. Simply put: most of us have a tendency to keep doing what we've been doing without giving it much thought.
"Ever been offered a free subscription to a magazine for the first year? Why would we be offered something for free? It’s because magazine companies understand the status quo bias. Most of us will forget to cancel. And it’s not really that we’ve forgotten. We’re just too lazy to make a simple phone call or write a simple letter. Right? That is human nature! We tend to keep doing what we’ve been doing. And the problem with that is this: if you keep doing what you’ve always done you’ll keep getting what you’ve always gotten.
"As we get ready to begin a new year, you need to challenge the status quo. I know there is nothing magical about a new year or a new decade. And not everybody has a resolution personality. But all of us need to make changes. Take some time to evaluate your life spiritually, relationally, physically, emotionally, and intellectually. What changes do you need to make? Is there something you need to stop doing or start doing? What do you need to do more or do less? Is there a choice you need to make? A goal you need to set? A habit you need to establish?
"Don't maintain the status quo. Challenge it"
I see that Mark Batterson highlights the same five areas of life I do. All five should be developed together; they are all inter-related. Go for it in 2010, take some risks, and never be fully satisfied!
“I'm not interested in athletics, I'm only interested in achievement. Fix your goal and work for it” – Percy Cerutty
Posted by speedygeoff On Saturday, December 26, 2009
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Christmas Day saw 62mm of rain recorded in our back yard rain gauge. Good steady rain, too, just what we need after what had looked like being a record dry year. I also went for a long run in the morning and got thoroughly soaked. The other measurement: I haven't dared do this morning is to stand on the scales to see what I weigh! We did enjoy great Christmas food, wine, and company during the day. Indoors of course, but that was the plan anyway. And the rain has damped the street noise to a tolerable level by keeping the drunkenness across the road mostly indoors as well..
Catching up with BBQ Stakes results: last Wednesday Gary and I ran, with Gary recording 28:45 and me 31:55. There was extreme heat and my legs just would not go. No-one ran particularly quickly! Good run by Gary, and I think he came in second on handicap despite a slow time.
BBQ Stakes is having a rest day next week and will resume in the new year.
I have always formulated my New Year Resolutions by now each year, but this year I have just forgotten about it. I probably won't bother. Maybe this is an indicator of how content I am with everything. Sounds good, I will stick with that thought.
Movies: Haven't seen a lot of movies this year, but I should list the best movies I have seen in 2009 as I did for music albums.
1. The Boys Are Back
2. Burn After Reading
3. Coraline (3D!
4. Up (3D!)
I cannot believe that "The Boys Are Back" had such a short run. Surely when more people discover it, it will make a return in 2010?
Our Christmas continues today with eight of the grandchildren (and their parents) arriving for dinner and present opening. They all were at their other respective grandparents places yesterday. And of course the cricket starts this morning, much to speedyJenny's annoyance, she can't stand cricket. I on the other hand would not miss the Boxing Day test, it's often the cricket highlight of the year. Unless it is raining in Melbourne, of course.
Posted by speedygeoff On Thursday, December 24, 2009
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Amanda Walker: A four year old keeps her on her toes. Will keep improving now that she’s running on her toes. Andrew Matthews: Runs with the Saturday group (see “Jennifer”) so is likely to run very fast in the future. Mostly on Saturdays, downhill. Brett Morrison: Recently married (see “Nadine”) so his next life goal is to record a win over her. This will not be too difficult. Bronwyn Calver: was rumoured to have a day off this year after a particularly torturous mountain race. I will believe it when I see it. Caroline Campbell: has age percentages I can only dream of. Looks good to improve for the next thirty years or so. Cathy Montalto: Still running long and fast despite distractions (see “Graeme”). Christopher Lang: Allegedly runs on the track, but has only been seen there in suit and tie. Craig Davis: pleasant running companion who should be the second biggest improver in 2010. Emily McLoughlin : pleasant running companion. Who. IS. Improving. As fast as anyone... Ewen Thompson: runs with the Saturday group (see “Andrew”) and the only time he has ever been slow was when he failed to enter the 2010 Six Foot Track in time. Will win one or two Vets handicaps instead. Garry Maher: top sprinter, but a goose out of water when with us distance runners. Gary Bowen: trains like there’s no tomorrow. Which there isn’t, perhaps. Graeme Patrick: Has no choice but to keep running to keep up with certain others (see “Cathy”). Heidi Johnston: Flogs the pants off us in training. Unbeatable. Helen Larmour: Flogs the pants off us in training. Unbeatable. Janene Kingston: Flogs the pants off us in training. Unbeatable. If these three were to get together and form a relay team in the next half marathon they would win easily! (Hint hint). Jennifer Bright: Runs with the Saturday group (see “Ruth”) and has two speeds – sprint and stop. Jodie Davis: R4YL pin-up girl. Joel Pearson: still young, still fit, and still happy (see “Yelena”). Kat Francis: bad luck boys, it’s too late she’s engaged. Kathy Sims: relatively speaking the best female middle distance runner in Canberra, and continues to inspire. Katie Forestier: in top form and improving. I have conceded that I cannot keep up with her any more. Especially when the starting gun fires. Kelley Flood: terrible luck boys, too late, she’s engaged (see “Mick Horan”) Ken White: still running very fast despite injury, an injury-free 2010 would see some great times. Maria O’Reilly: still running very fast despite injury, gets the best age percentages of all, an injury-free 2010 would see some great times. Melanie Tait: Newbie who I predict just might be the most improved in 2010. Mick Charlton: quiet achiever, due for a couple of wins in the Vets handicap if he plays his cards right and picks his event (see “Ewen”). Mick Horan: Luckiest boy in the training group (see “Kelley”). As a result, his brilliant form may become patchy. Miranda Rawlinson: Likes to run when it’s not too hot. Likes to run when it’s not too cold. Biggest problem is that, in Canberra, it’s always either too hot or too cold. Nadine Morrison: Recently married (see “Brett”) so her next life goal is to remain undefeated when she races him. This will not be too difficult. Neil Boden: Long legs. Instant improver. Just add leg-speed. Rachelle Ellis-Brownlee: Last year I predicted she would knock 30 seconds off her 800m time and 60 seconds off her 1500m time. I was right. Richard Frost: newbie who will improve in 2010, and could challenge Mel and Craig and Andrew for the most improved. Not to mention Ruth. Or Emily. Or... Ruth Baussmann: Runs with the Saturday group (see “Ewen”) and will improve. One day! Tim Calver: He’s back! Bring on the coffee. Would be a serious challenge for Troy if they ever trained at the same time and place. Tony Booth: the only runner (besides speedycoach) who is currently at every training sessions. And we love running around his orchard on Saturdays, much better than running up and down mountains. Troy Steinman: Fastest runner in the group and currently running PBs. Will be the most improved in 2010 (or have I already used that line?) Warrick Howieson: trains well but his form is unknown! He is a dark horse, then. Watch out. Yelena Pearson: still young, still fit, and still happy (see "Joel"). Yili Xhu: hopes to get some consistent training in with us in the new year, and could improve too; actually anyone could be the biggest improver in 2010! And me: uninjured, unfast, and unimproving, but just might find some form this year, if I keep coming to every session and keep trying to hang onto everybody else. And if I do, my plan is to become the most improved runner in the speedygeese training group. So there.
Posted by speedygeoff On Wednesday, December 23, 2009
| 6 comments
My guess is that everyone has their fair share of critics. As long as I expose myself to public scrutiny, I must expect a growing opposition who show in different ways their dislike and distaste. I'm surprised I don't have more critics than I do, but I have my fair share. Here is a simple rule of thumb: if you are a leader you will be criticised. If you have a sphere of influence of any kind, you will be critcised. If you are passionate about the things that count, you will be criticised. What does count is how you handle all of that.
This year more than any other, I would say, I have been totally comfortable with myself and the stands I have taken, and have been immune to the critics, essentially ignoring them. I think if I were less secure I might have jumped up to defend myself, but I didn't have to.
"I'd rather be a film maker than a film critic." There are those who do, and there are those who criticise those who do. I'd rather be a doer than a critic, any day. Funnily enough, when I look carefully at critics, I often discover that the more critical a person is, the less they've probably done. Spending our energies criticising others is a waste of precious time.
Teddy Roosevelt: "It is not the critic who counts, not the man who points out how the strong man stumbles or where the doer of deeds could have done them better. The credit belongs to the man in the arena, whose face is marred by dust and sweat and blood."
I am more than happy to offend self appointed critics.
I refuse to waste time defending my actions but am happy to own both my wins and my losses and move on.
I know that an insult from a fool is actually a compliment and a compliment from a fool is actually an insult.
I choose who I am accountable to and know that critics will also be held accountable for the criticisms they wield so easily and so quickly.
I don't get into arguments. I avoid arguments and work toward win-win situations.
I have ended yet another year unyoung, untall, undark, unhandsome and am very happy with that. Criticism washes over me and is forgotten.
Posted by speedygeoff On Tuesday, December 22, 2009
| 4 comments
Christmas: a good time to fatten up ready for the hard running to come...
Monday 21 December training
It is at least two years since we have run intervals on the rubberised paths and up the steps at the rose garden. Yesterday we ran on this path in teams of two, each runner taking turns completing two laps then jogging one. We went for twenty minutes because it was a bit too warm to do more. Participating were Amanda, Andrew, Caroline, Christopher, Debbie (new), me, Jennifer (left early), Joel, Kat, Katie, Rachelle, Richard, Ruth, Tim, Tony, Warrick & Yelena. We finished by doing a couple of undulating run-throughs followed by an ascent of the big hill. No sign of any of the real mountain tourers, they were all still recovering. As they should.
Tour de Mountain 20 December 25k run men:
40 Mick Horan 2.30.32
41 Graeme Patrick 2.32.09
52 Alan Duus 3.02.44
17k walk men:
1 Geoff Barker 2.23.03
2 Peter Hogan 2.31.01
I plan soon to "cull" my list of speedygeese, keeping in the list anyone who has trained with us or who has connected with us in the last 6 months (or so?). One or two people whose results I have kept may find themselves missing. It's not final; let me know if you want to stay "in"!
When I say "trained with us" there is every reason to extend this to groups I don't actually attend but which include mostly speedygeese. So let me know too if you know people I should add! I am all for decentralisation and delegation and sharing the load around.
Who is in the family?
Many odd people have run with us some time or either. Even people whose folks supports Geelong and Essendon, and live in Richmond.
Mick Horan. John Kennedy took this photo.
Even people with penguins on their shirts.
Ken White, Ray Bramwell, Graeme Small. I took this good photo.
Posted by speedygeoff On Monday, December 21, 2009
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Plans this week Monday 21/12: Parliament House training as usual, 4:30pm 8k jog; 5:30pm interval session. Wednesday 23/12: BBQ Stakes 6k race as usual, 6k handicap
Otherwise it's Christmas and no events planned for Thursday-Friday-Saturday-Sunday. But Parliament House training is planned again for next Monday as well as today.
Song of the week: "Fear", by Creed, from "Full Circle" The cradle of civilisation sparks my fascination
Truth ignites our generation to change what's been programmed
Inside the mind
Don't you turn a blind eye
Change what's been programmed inside
Don't you turn a blind eye
. Listen to me when i tell you . Feel the passion in my breath . Stay on top if they let you . 'Cause the change is permanent . Change is permanent
Rudiments of interpersonal communication
Truth will uproot and bring war's devastation to light
Don't you turn a blind eye
Change what's been programmed inside
Staying silent is a crime
Change starts in your mind Leave the past behind
Forget everything you know
Make a change...let go
Let go...let go... let go.
"Feel the passion"
In case you were wondering!
A question I was asked: Hi, Does the man "Nick" in the photo you made a comment on with baby Noah work in a shop or something, his face is so familiar - its driving me nuts trying to work out where i have seen it from.
My answer! Hi .....
A shop! Yes!!
My heading "walking a mile in someone else's shoes" is a clue!
Nick might well have sold you a pair of shoes.
Nick is a close friend of mine.
And part owner of the Runners Shop.
Posted by speedygeoff On Sunday, December 20, 2009
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Noah Jaemin Walshe
Congratulations proud mum and dad Linda and Nick
Results Vets track last Thursday 1000m
M50 Roger Pilkington 3:31.07 Estimated time 3.29 Third Place
W40 Amanda Walker 3:48.39 Estimated time 4.37
W40 Bronwyn Calver 3:49.51 Estimated time 3.52 Fourth Place
W40 Katie Forestier 3:50.49 Estimated time 4.00
W35 Rachelle Ellis-Brownlee 4:12.76 Estimated time 4.20 Sixth Place
M40 Craig Davis 4:39.89 Estimated time 4.48
W45 Janene Kingston 4:54.35 Estimated time 4.59 Fifth Place
M50 Ewen Thompson 4:55.02 Estimated time 4.58
Ewen wasn't "placed". Are there secret rules?
1. Bruce Graham + Gary Bowen 8:51.87
2. Tony Booth + Katie Forestier 9:02.08
4. Janene Kingston + Geoff Moore 9:21.21
5. Susan Archer + Bronwyn Calver 10:02.01
6. Ewen Thompson + 10:14.49
7. Patrick Stakelum + Roger Pilkington 10:26.37
8. Amanda Walker + Greg Stretton 10:37.03
9. Graham Burke + Craig Davis 10:38.64
12 Brett Spaven + Rachelle Ellis-Brownlee 12:55.51
13 Vivienne Walker + Christopher Lang 13:12.47
If you can recall your actual start time you can figure out your net times.
Bruce and Gary: interesting "twosome."
All in the spirit of Christmas novelty events.
Tearing down the straight
The race is on
Janene Kingston, Ewen Thompson
After a faster than planned 1k
"Before you criticise someone, you should walk a mile in their shoes. That way, when you criticise them, you're a mile away and you have their shoes".
Posted by speedygeoff On Saturday, December 19, 2009
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Saturday training. Tony, Troy, Heidi, Janene, Victoria & I did our last Pialligo session for the year this morning. Troy ran his usual very fast times around 2:20, Heidi was a very consistent 2:40, Tony had four good runs between 2:50 and 3:00, and Janene and I were a bit more circumspect and we ranged mostly in the 2:40s to 2:50s, Victoria ran around the 3 minute mark..
Looking back at Thursday evening's Vet’s track, results from Thursday are not yet out. Looking back at AACT track, the results for 21/11 and 28/11 haven’t appeared yet either!
Looking back over the BBQ Stakes, many thanks to Steve Smith for all his good work handicapping the BBQ Stakes this year. He has now handed over to Kerrie Tanner for 2010, who is very keen and is sure to fill his shoes well!
Looking back nine or ten years:
We are hearing about “the first decade of the 21st century (2000-2009) is now over”. Yes, I am happy to agree that, by convention, a decade called “the noughties” (2000-2009) is now over, but NO, only the first nine years of the 21st century itself have passed. I wish people could count!
People generally have no idea about anything, I have decided. You, my reader, are of course excluded from that judgement.
Looking back at how much exercise you may or may not have done: We runners who keep an accurate diary of our activities are the best! But again, people generally are prone to wild exaggeration. For example, a news item that appeared today: “An exercise in the art of exaggeration” Many people overstate how much physical activity they do, survey reveals By Jeremy Laurance, Health Editor, Friday, 18 December 2009 When it comes to exercise, most people indulge in the sport of wishful thinking, a survey has found. More than a third of adults claim to keep active enough to stay healthy, but in reality only one in 20 does. Exaggerating how much exercise we take is partly due to human nature and in part reflects the difficulty of calculating how much time has been spent in activity of the right intensity. But in some cases, there is an outright attempt to deceive, according to experts.
This is continued at http://www.independent.co.uk/life-style/health-and-families/health-news/an-exercise-in-the-art-of-exaggeration-1844255.html
How pathetic is that! Our society is fat, lazy, and in denial.
Looking back at 2009: This year, 2009, was my “year of transformation”. Thank you for taking the journey with me. Now, 2010 will be my year of …. What? Stay tuned!
never look back!
never look back!!
Bronwyn, Amanda, Katie
never look back!!!
Quote of the day: Fallacies do not cease to be fallacies because they become fashions. G. K. Chesterton
Posted by speedygeoff On Thursday, December 17, 2009
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Honours for Helen at BBQ Stakes
Yesterday at the BBQ Stakes 6k it was very hot but thankfully there was also a breeze. Helen does exceptionally well in the heat, she won the handicap a few weeks ago when the heat was excessive. However this time Helen and Roger ran together until 3k, then Helen took off. My splits were in the vicinity of 14:00, 13:30; Helen’s 15:30, 13:20 or faster which shows how quick she ran down the hills at the end.
Net times me 27.38 Gary 28.48 Helen 28.53 Roger 30.53
And…Helen was awarded the annual “Honest John” trophy for 2009.
Gold silver or bronze?
The streets of heaven are paved with gold. Gold is supposed to be soft, so it might make a good running surface after all? However, my picture of heaven includes a 5k cross country running track not unlike Stromlo's, but with pine needles under foot, and large shade trees overhead. And of course ice cold Sprite stops every kilometer.
Posted by speedygeoff On Wednesday, December 16, 2009
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Pam Muston in Tuesday's Canberra times. Click to enlarge.
The article is spot on. Pam was just brilliant. Everyone is congratulating her. Long distance guru Steve Appleby says: "First, congratulations to Pam on her brilliant effort at Coast to Kosciuszko last weekend. First female, 5th overall, new record holder by hours and hours for females. Not forgetting 245 kms is a hell of a long way on foot. Well done Pam."
"If you are going to try cross country, start with a small country." Unless of course you are Pam Muston.
At last night's speedygeese Christmas bash we had 33 partygoers celebrating in style at Ellicure. I didn't take any photos so I am relying on others to provide me with photos. First up is quite a good one of me having my say.... Good because it's not a close-up. Thanks to Janene for this one...
Everyone had a good time. Thank you for the presents; wine, wine, wine, the meal, and the Percy Cerutty book "Why Die". A brilliant choice. I am very grateful to everyone in the running group and I am thankful for the friendship of each one of you. It was specially good to have along to the dinner Paul and Susan who are contributing in major ways to the success of ACT Veterans Athletics; it was fantastic that several brand new members of our training group came along and got to know us better as we got to know them; and it was also great that a couple of "old faces", people we haven't seen for a while, were also able to attend. It looks like 2010 will be a bumper year for the geese!
To those who were there and those who could not make it; have a very merry Christmas, enjoy the holiday season, and come back fitter, healthier, and brighter than ever next year!
My holidays start in a couple of days. Actually (a) I don't have holidays, (b) I am retired so there is no such thing as a holiday, (c) I am not going away so I am not actually taking a holiday anywhere else than here, (d) Training including organised training is continuing through uninterrupted, except on 26 December, which is going to be a big family day and an extended Christmas eating day so no running, and (e) I don't have holidays. But I will throw myself into holiday mode, keep writing this blog, and catch up on family and reading and sleeping. Sleeping? Maybe not.
Posted by speedygeoff On Tuesday, December 15, 2009
| 4 comments
There have been an amazing number of visitors to this blog in the last month:
And that doesn't include people who read only via bloglines, google reader, and the like. I guess it will drop away a little over the holiday period. But wow, the numbers until fairly recently were at the most 55 or 60 a day. Over 100 was unimaginable. Well, I commit to continue to provide items which are light, interesting, and current. You, the reader, all count.
Thursday's track program
6:00pm 300m, also a caber toss (somewhat modified)
6:15pm 1k turkey event (ie guess your time, no watches)
6:30pm 100m shuttle relay. No real rules.
7:00pm 100m “President’s Handicap" (but which President?), also a LH/RH shot
7:15pm President’s Handicap final
7:30pm Standing Triple Jump
7:40pm “Twosome 2k.” Teams of two, each individual age handicapped, finish together. Means that every second runner gets a rest.
8:00pm 100m walk relay. This one is fun. To watch.
8:15pm party. Happy Christmas!
Monday training at Parliament House. A good turn-out. After a very warm 4:30pm start it cooled down rapidly for the main session, which was thirty minutes of 200m hard plus a jog from the Rose garden. Participating were Andrew, Bronwyn, Caroline, Christopher, Craig, Emily, Ewen, Gary, me, Helen, Jennifer, Jodie, Kelley, Melanie, Mick H, Miranda, Richard, Ruth, Tim, Tony & Warrick.
Signs that you are Webbed Out…
Your opening line is, “So what’s your home page address?”
Your best friend is someone you have never met.
You are overcome with disbelief, anger and finally depressed when you encounter a Web page with no links.
You are driving on a dark and rainy night when you hydroplane on a puddle, sending your car careening toward the flimsy guard rail that separates you from the precipice of a rocky cliff and death. You look for the “Back” button.
Your dog has his own Web page. So does your hamster.
When you read a magazine, you have an irresistible urge to click on the underlined passages.
Katie. And I can be seen, on reflection, taking the photo.
Posted by speedygeoff On Monday, December 14, 2009
| 2 comments
"I run so my goals in life will continue to get bigger instead of my belly." - Bill Kirby
Plans this week Monday 14/12 Parliament House 4:30pm early starters, 5:30pm interval training Tuesday 15/12 7:30pm Ellacure speedygeese dinner (fully subscribed with 35 or 36 attendees) Wednesday 16/12 12:15pm BBQ Stakes 6k handicap at Woden Thursday 17/12 6:00pm Vets track, last for the year. Novelty events. Saturday 19/12 8:00am Pialligo interval training
Christmas is coming
Vets will have two weeks off and resume on 7 January. Pialligo will have only one week off and resume on 2 January Parliament House will continue uninterrupted.
Is there any Canberra Marathon news?
None yet. The thread on Coolrunning "started by Ewen" shows there is much interest!
Posted by speedygeoff On Sunday, December 13, 2009
| 3 comments
"I love running cross country. On a track, I feel like a hamster." - Robin Williams
I have decided that the Weston Creek Half Marathon will be my next big race. The course is the same as last year's - see Melanie's blog for the course map.
The race includes teams of two or three as well as individuals. I once again throw out a challenge - I will race a team or teams of three speedygeese females who would sooner run as a relay than do the whole thing. I find such a challenge keeps me on my toes, I cannot afford to bludge early on, and I am not guaranteed a win at any stage!
M35 Troy Steinman 10:41.05 71.0%
M60 Geoff Moore 12:07.97 75.8
M50 Roger Pilkington 12:32.36 66.9
W50 Helen Larmour 12:34.21 78.0
M50 Ewen Thompson 12:42.29 67.1
M50 Mick Horan 12:47.03 65.6
W45 Janene Kingston 12:49.78 71.8 **PB**
W40 Bronwyn Calver 13:01.38 67.2
M40 Craig Davis 13:22.06 58.5
W55 Miranda Rawlinson 15:10.67 69.9
W55 Ruth Baussmann 15:20.81 72.1
W60 Margaret McSpadden 16:22.19 70.7
W40 Jodie Davis 16:47.05 53.1
1 Ken White M55 6:38
4 Margaret McSpadden W60 8:50
5 Janene Kingston W45 6:53
12 Ruth Baussmann W55 7:58
14 Kathy Sims W55 7:11
16 Gary Bowen M50 5:59
17 Rachelle Ellis-Brownlee W35 6:50
21 Ewen Thompson M50 9:38
24 Roger Pilkington M50 6:26
25 Bronwyn Calver W40 6:58
29 Katie Forestier W40 6:23
30 Helen Larmour W50 7:00
34 Amanda Walker W40 7:15
35 Tony Booth M70 8:07
36 Geoff Moore M60 7:36
Training at Pialligo today: 5x690m Troy: 2:20, 2:17, 2:23, 2:25, 2:25
Heidi: 2:29, 2:33, 2:39, 2:49, 2:55
Me: 2:44, 2:44, 2:38, 2:41, 2:39 Janene: 2:55, 2:46, 2:48, 2:55, 2:55 Tony: 2:48, 3:15, 2:54. ?, 3:38
The recoveries are less than half the distance of the efforts. The idea is to run very fast and evenly, trying to repeat the effort each time. As you can see from the time variations, this is not easy! This particular session should help the 3000m track race and cross country races from 3k to 6k.
1. A very sore achilles I hobbled around on in the"spiral" stayed with me on Friday's run. No such problem today.
2. I am finally getting fitter, just when there are NO races of interest coming up.
3. The December FOOD MONSTER is lurking nearby, about to strike.
Tuesday 15 December
Black Mountain Run Up. 2.6kms. 12.45pm, Clunies Ross Street, Acton, 100m east of the Botanic Gardens entrance. Free.
Sunday 20 December
Tour de Mountain. 6am 25 km Tour & 3-person relay, 9 km Mt Taylor Challenge & 17 km walk. 6.30am 17 km Mini-Tour run over Farrer Ridge, Wanniassa Hills and Isaacs Ridge.
Start and finish at Mawson sports field, Beasley Street, Mawson (near junction with Lambrigg Street. Yellow Pages map 78 J10
Online entry available at www.mountainrunning.coolrunning.com.au
Please enter early and not on the day. Helpers are needed for drink stations. Please contact John Harding at firstname.lastname@example.org or 0427107033
Tuesday 5 January
Mt Ainslie Run Up. 2.3kms. 12.45pm, Remembrance Park, Treloar Cres, Campbell . Free.