Posted by speedygeoff on Thursday, February 25, 2016 with No comments
If you are OK with planks (and some aren't) then feel free to join me in March and get stronger.
To make it simple, day one = 1 March 2016.
My record is 3 minutes-ish, let's see how far along we can go this time.
p.s. Keep I'll running, 5k minimum each day is the goal.
Posted by speedygeoff on Wednesday, February 24, 2016 with No comments
On Sunday at Stromlo Forest Park Iran on the grass while Jen, Isaac, Andrew, Mhairi (new) Dave C & Thommo went on a longer run.
Then on Monday at Parliament House, Dave Wand I ran early.
For the 5:30pm session we went to the tennis courts and did a weird relay for 30 minutes.
Participants included Andy, Carla (new), Caroline, Christopher, Colin, Dave B2, Dave C, Dave W, Diana, Garry, Isaac, Jen, Mick & Susan.
Here's a map for my 5k early run at Parliament House this week. It was a tad warm to venture far afield.
The weird relay consisted of runners lining up after their return to go again, random order. It didn't really work as four runners needed longer rests so others got shorter rests if any.
Posted by speedygeoff on Sunday, February 21, 2016 with No comments
I don't know how many times I have heard exercise instructors say "breathe in through the nose, out through the mouth". Is it true that is what a runner should do? A runner going flat out? I beg to differ, somewhat.
(a) breathing in. At a fast pace, we need to get as much air as possible into our lungs, and very quickly. It seems to me that breathing in using both the mouth and the nose together would be what we need to do.
(b) breathing out. This is the most important part of of breathing! We need to expel as much air from the lungs as possible. This could be done from the mouth alone because as we expel air we relax the vocal cords, which helps us accelerate and should be quite noisy, and which may take a step or two longer than the in-breath. The more air we can expel, the more we will be able to inhale. Breathing out for longer gets rid of more air and prolongs the power we can produce.
(c) stomach or chest breathing? Both, but many should focus on moving their diaphragm as they inhale and as they exhale, i.e. "stomach" breathing. The most inefficient way to breathe is quietly breathing in through the nose and engaging only the chest. Let's all train insane or else stay forever the same. Let's develop a style which facilitates full, natural running and breathing. This means un-selfconciousness. A trait shared by all speedygeese, I am certain. I want to hear you breathing as you get fitter and faster. Mouth and nose, go for it.
Posted by speedygeoff on Saturday, February 20, 2016 with No comments
Here we go again, another lap around the Ginninderra parkrun.
Today at Tuggeranong Isaacran an 8 second PB to continue his improvement. Today with the time of 19:22 he is at 11 years old almost the fastest speedygoose. And Thommo kept his improvement going by knocking another 20 seconds off his best time to get a 19:37. Both these are running lifetime PBs.
At the other end of the scale, Dave ran 63.28. This must be a PW. I should point out, though, that he was Tuggeranong's sweeper.
I ran 10 minutes slower than my PB. To put this another way though, I ran 15 minutes faster than last week. Are things looking up? Time, and my physio, will tell.
Posted by speedygeoff on Wednesday, February 17, 2016 with No comments
Last Sunday it was just me walking 5k at Stromlo Forest Park. I have been walking ~5k every day except Monday when it was ~10. So on Monday Dave C, Dave W and I were out early. For the main session, Jen & Laura came to walk and watch with me while the others 400m continuous relays for 25 minutes from the tennis court. Participating were Andy, Bron, Caroline, Christopher, Colin, Dave B2, Dave C, Dave W, Diana, Dom, Garry, Isaac, Mick, Pieta, Rae & Ruth. And 17 were at dinner afterwards: Andy, Bron, Caroline, Christopher, Dave W, Diana, Dom, Garry, me, Jen, Isaac, Laura, Mick, Rae, Ruth, Thomas & Warrick.
Thanks Ruth for the pics (which is why she isn't in them). And four youngsters had their own table.
Posted by speedygeoff on Sunday, February 14, 2016 with No comments
Here is this morning's 5k walk at what is normally the running/cycling venue of Stromlo Forest Park. I can report that it was pain free, and almost as quick as Saturday's parkwalk. Note - no short cuts.
While at the same time 11 year old speedyIsaac was picking up his first ACT Vets trophy...
Clearly some kind of generational hand-over is occurring. Congratulations Isaac!
Posted by speedygeoff on Thursday, February 11, 2016 with No comments
On Monday 15th February, after speedygeese training at Parliament House, we will have our next group dinner.
Southern Cross club - Yarralumla Yacht Club
Meet us there from ~ 6:50pm if you won't be at training first.
We will be ordering over the counter.
If it is a warm evening we will be out on the balcony.
No need to book, anyone can come along, including children.
Posted by speedygeoff on Wednesday, February 10, 2016 with 2 comments
Fun and games - I am walking not running at present - trying to work all the niggles out of the system before I attempt a marathon in only two month's time! I won't be able to do much more than jog in preparation but at least I will be fresh.
On Sunday Ewen, Jen, and DaveC ran long-ish while I jogged and walked around.
Then on Monday Ewen and Ruth ran early, I walked early. For the main session we ran a 12 minute Rose gardens relay with three per team, followed by another with 2 in the teams on a slight longer course. In the relays were Colin, Pieta, Jen, Dave W, Dave B2, Dave C, Caroline, Mick, Warrick, Isaac, Diana, Christopher,Ewen, Ruth and Garry. It was hot but shady where we ran, with a slight breeze.
Next Monday we will go over to the Yacht Club for an informal meal straight after training. Family and friends welcome!
Posted by speedygeoff on Thursday, February 04, 2016 with No comments
If you stopped and gave up after one bad experience you'd never achieve anything. Coping with being "unsuccessful" is an essential lesson to learn.
"While goal setting is a must, the possibility of not obtaining goals comes with the territory. With success and hard work came the expectation of success, but failure always seems to hit the hardest."
“One of the greatest problems people have with failure is that they are too quick to judge isolated situations in their lives and label them as failures. Instead, they need to keep the bigger picture in mind.” - John Maxwell.
Posted by speedygeoff on Wednesday, February 03, 2016 with No comments
On Sunday Iran alone out at Stromlo in the rain.
On Monday Ewenand Dave C ran early. The main session; 12 x 40 secs on 2 minutes. Andrew, Christopher, Colin, Dave B2, Dave C, Diana, Ewen, Garry, Isaac, Jen, Pieta, Ruth, ran it while I jogged around. The oval was soggy and we shared it with four young soccer players but we had little choice where to train given the weather.