Posted by speedygeoff on Sunday, November 30, 2014 with 1 comment
Just in case we don't get around to doing a Christmas letter this year - and we are rather busy so I suspect Christmas will suddenly have passed by before we get a chance to think about it - here is one we prepared earlier.
Posted by speedygeoff on Friday, November 28, 2014 with No comments
To all speedygeese and friends and family
Our December speedygeese dinner will be at the Phnom Penh restaurant.
You are invited, would you like to come?
Location Phnom Penh Restaurant
8-9 Luxton Street
Date and Time
Monday 8 December
We will cancel Parliament House training that day.
I have ordered their Special Cambodian Banquet.
You could order off the menu instead e.g. if you are vegetarian.
If you don't want the banquet please let me know now.
The banquet is $35 per person, BYO wine is $5 per bottle.
They have some good wines available as well
RSVP to me, I need to give them exact numbers after track on Thursday 4th.
Everyone at our dinner under zero is free, huge appetite or not
Posted by speedygeoff on Thursday, November 27, 2014 with No comments
November Challenge nearly done!
Here is the link for the December Challenge. One way to get a printed copy – Open the link.. File.. Download As.. PDF document.. open, and print. Or you could download it as an excel file if you wish to play with the file.
The December Challenge will build more strength and is less of a challenge than November was, as the exercises don't go on forever as they did in November! You will need some equipment this time though; minimally a medicine ball and a single weight. The December Challenge #hashtag for Facebook and Instagram: #speedyGMDecemberChallenge. I will use it as a blog label here, too.
My training plan is to do the challenge of course, and to introduce into my running training three days of intensive Lydiard-style hill work which will last until mid January.
I shall work towards this pattern:
Saturdays: hill exercises (I will start at Acton as at present)
Sundays: long run (I will start at Stromlo as at present, but earlier)
Mondays: easy running (supervising at Parliament House)
Tuesdays: hill exercises
Wednesdays: gym session and easy running
Thursdays: hill exercises and/or a track event if/when fit and I feel like it
Fridays: gym circuit and short sprints
By April I hope to be as fit and as successful and as good looking as this guy:
Posted by speedygeoff on Wednesday, November 26, 2014 with No comments
On SaturdayAndy (9k), Miranda (13k) and I (17k) ran from Acton Ferry Terminal, easy running.
On Sunday I went out to Stromlo Forest Park and ran a few laps with Andrew and Jill.
On Monday I ran 8k early and then was joined by Andy, Colin, Garry, Ruth and Warrick. Garry demonstrated most of the exercises in the December Challenge, then we ran 12 x 40 second sprints on 2 minutes.
Daily a few of us are progressing with the November Challenge, only five days to go including today, and it is definitely making me stronger. If you didn't do the November Challenge you could start it on 1 December while the rest of us will begin the December one, more info coming soon!
Posted by speedygeoff on Friday, November 21, 2014 with No comments
#SpeedyGeoff30DayChallenge Day 21
Plank 2 min 25 secs
Crunches 115 (oops I did 120)
Done straight through no problem!
Stay tuned for details of our December challenge.
Listen very carefully, I shall say this only once. Option B is to do the November challenge thru December if you wish, particularly if you didn’t do it this month.
Posted by speedygeoff on Thursday, November 20, 2014 with No comments
This morning we cruised to the Welsh Coast: to Holyhead on Holy Island, and drove across Anglesea which itself is an island, heading a fair way south then east to Portmeirion village and its gardens. After lunch at a pub in a pretty little Welsh village, Betws-y-Coed, somewhere near Snowdonia, we drove through the Snowdonia region to Bodnant Garden, bordering the River Hiraethlyn. After wandering around there we headed back to our cruise ship via the north coast of Wales. We didn't get over to Liverpool unfortunately, no time! But we did see a third of Wales in one day.
Betws-y-Coed - my walk after lunch.
Bodnant - I went for a long walk here.
It is very hard to select the best, here are only some of the day's photos.
Edit: for lunch we had Roast Welsh Lamb in Mint Sauce with New Baby Potatoes and Vegetables, followed by Strawberry and Cream for desert!
Posted by speedygeoff on Wednesday, November 19, 2014 with 1 comment
On Saturday MirandaandIran a very slow 18k - I wasn't feeling the best and ran a minute per kilometre slower than the previous week. Sure enough I woke up Sunday morning feeling terrible and have done very little since. Monday evening I summoned up enough energy to go out to training at Parliament House where I got Andy, Garry, Isaac, Jen, Kelley, Ruth, Tori & Warrick to run intervals of varying distances up the SE hill for 20 minutes, followed by some easy stride-throughs on the west side oval. Ewen had run early but didn't stay. Today I am still not running but have been doing my gym training and persisting with the 30 day challenge, which is do-able at this stage. Hopefully I will be OK for the training planned this coming weekend. Then...
I will be speedy again next week. I am getting fitter - just temporarily unwell. I'll be back!
Posted by speedygeoff on Saturday, November 15, 2014 with No comments
#SpeedyGeoff30DayChallenge Day 15
Plank 2 mins
Done (even doing 95 lunges by mistake)
Note to self: best not do these straight after an 18k run, however slow it was!
A bit sore upper right thigh (from a one legged squat this morning)
What do we do at the end of November when this is finished, I hear you ask? Starting 1 December there will be a new challenge. Two pieces of equipment will be needed – a medicine ball (3 or 4 kilos) and one weight (3 or 4 kilos). More information soon!