Posted by speedygeoff on Wednesday, March 30, 2016 with 1 comment
At Parliament House on Easter MondayJen, Isaac, Bron, Dom, Dave & I ran early. Then at 5:30pm after a warm-up we repeated last week’s Rose garden session, with various intervals: On 2:15 Colin, 2:25 Dave and Andrew; 2:35 Rohan; 2:40 Pieta and Bron; 2:50 Susan and Andy; 3:00 Caroline, Ruth, Diana and Alex, while Bronwyn ran 13 steady laps and Dom joined in for ~5 laps while I supervised, a full time job with all the various start times.
This Thursdayspeedygeese track training @ Dickson Playing Fields resumes. The fields may be closed this week but we will have a run there; while next week the lights will be on and the track will be open, I believe.
If you are joining us on Sunday at Stromlo Forest Park, our 7:30am start when daylight saving ends means you get an extra hour's sleep-in.
Happy Birthday Warrick 46 today, and Isaac 12 last Monday.
Posted by speedygeoff on Friday, March 25, 2016 with No comments
I will see you at training on Monday. If you the reader haven't been to Parliament House training for a while, or ever, a holiday Monday could be a good chance for you to come and say hello. And it is perfect Canberra autumn weather for running
Posted by speedygeoff on Wednesday, March 23, 2016 with 2 comments
At Parliament House on MondayThach ran early, while I walked 5k. I am still not allowed to run.
The main session was a repeat of "Rose Garden 200s". Because I am not running, I prepared a page with a range of interval times all the better to coach them with. The challenge will be to gradually progress from later start times to earlier ones with shorter breaks. Details this time: Ruth, Caroline, Diana and Alex started each 3:00 minutes, Rae and Andy every 2:55, Christopher ran one "on 2:50" and disappeared, Dale, Warrick, Rohan, Susan and Pieta started on 2:45, Dave C was off each 2:30, Jen 2:25, and Colin 2:20.
The session went for 30 minutes. All will be encouraged to move to harder groups next time, except for any who "just made it" to the next start.
Ruth: looking good for the marathon.
Ruth sprinting home in the weston Creek half marathon.
1. Training will continue on Easter Monday as usual.
2. Dickson training on Thursdays commences 31 March.
3. The next Yacht Club dinner after training will be on 11 April.
Posted by speedygeoff on Saturday, March 19, 2016 with 5 comments
Steve (6 hour, just started), Sarah (24 hour, three hours in), Karen (48 hour, half way mark). The 48 hour started in the appalling conditions experienced at 12 noon Friday. I will go back Sunday morning and see how they are doing.
Posted by speedygeoff on Friday, March 18, 2016 with No comments
I will start going to Dickson Thursdays. The first day back will be 31 March.
"On Thursdays at 5:30pm the speedygeese meet at Dickson for training.
This occurs when track season is not on. i.e. the months April thru September
Parking is alongside the athletic track as indicated by the red circle on the map below.The track is 400m with 8 lanes, is all grass, and is lit by bright overhead lights
"Even when wet the ovals are usually open. You can check availability at http://www.sport.act.gov.au/sportsgrounds under "wet weather and ground closures". Our training is cancelled at Dickson when the ground is officially closed.
"Access to the oval is from Antill Street, Dickson.
"The timetable is:
5:30pm: we commence a warm-up jog around the perimeter of the ovals or beyond
5:45pm: after a stretch back at the start, a second warm-up jog is usually held
6:00pm: we begin training on the 400m track.
6:30pm: intervals are finished and we complete a short cool-down.
"The training session varies, and usually includes middle distance intervals done either on times, on distances, or in continuous relay teams.
"Occasionally a few of us meet earlier, at 4:00pm sharp, for a long hilly run before joining in with the main session. We park in the same location. If you are interested, please check in the "coming events" and also let me know you are coming.
"A typical course taken for the 4:00pm run is this lap around Mount Ainslie
"Another is this loop on the old Bush Capital 25k course, past Mount Majura and down to the highway.
Posted by speedygeoff on Thursday, March 17, 2016 with No comments
Everyone should come along to parkrun. It's a great way to exercise at the start of each weekend.
Each parkrun is 5k which can be walked, jogged, run, or raced. Parkrun can be found at Ginninderra, Tuggeranong, Gungahlin, and further afield, all around the world in fact. One registration, and from then on you can participate anywhere.
When you register, a team name is optional. But we now have a speedygeese team.
How to be part of the team:
If you are already registered, go back in and re-set your parkrun club to Speedy Geese. Go to a “your result” parkrun email. Click “manage my profile” . Select club “Speedy Geese”. It's on the list.
If you are not registered, it’s easy to join. You only need to register once and print off your bar code.
It’s free. I like free.
A randomly selected photo from the Ginninderra parkrun, where I usually go to walk, run, or race.
Posted by speedygeoff on Wednesday, March 16, 2016 with No comments
On Canberra Day, training continued at Parliament House. Ruth and I ran/walked early, then the main session was a repeat of last week’s Rose Garden 200s. Participating were Christopher who ran for part of the session, Colin (12 x 200), Dale (10 x 200), Dave C (12 x 200), Isaac (12 x 200), Jen (12 x 200), Peter (12 x 200), Rae (10 x 200) and Ruth (10 x 200) while I supervised and Pieta did other exercises, mainly hundreds of lunges!
This is my favourite Delirious? song, written 20 years ago. It's on their first album, "King of Fools"
From Wikipedia: ""August 30th" is a song written and recorded by UK rock band Delirious?, which appears on the band's 1997 studio album, King of Fools. The song was written by lead singer, Martin Smith and it is about his recovery from a near-fatal car accident which happened on 30 August 1995. During his time in hospital the band made a decision to go full-time. The police report says that there were four people in the car, but only Smith, his wife Anna and the band's bass player Jon Thatcher were there. Jon says in the Now Is The Time DVD documentary "We had a mystery guest that night.""
This was the one race all track season I would most liked to have run.
Instead I watched and yesterday I did 30 minutes cycling, 60 assisted chin-ups, 10 minutes rowing, 36 calf raises and some stretching. As well, the day 11 plank challenge was done, one whole minute. Easy.
Today I went and swam for the first time, 20 x 50m in the AIS pool. Obviously slow after not doing any for many years. It will get quicker soon. Half the 50's were with a pull float.
Also today, a repeat of calf raises and stretching.
And the day 12 plank challenge was 90 seconds. Done, but not so easy.
Posted by speedygeoff on Friday, March 11, 2016 with No comments
It's a muscle-tendon junction tear in my right calf at the meeting of the soleus muscle with the achilles tendon.
So no running allowed, no lower leg exercises such as squats or lunges.
What I am doing is: training in the gym with weight machines including assisted chinups, and using both the rowing machine and the stationary cycle; walking 5k most days; continuing the plank challenge (today is day 11: 1 minute); I am stretching hamstring, quad, glutes, hip flexors, ITB, soleus, and achilles, I am strengthening with easy calf raises and I am icing the lower right calf. I will add in swimming, and will use a fitball for additional core work, both as time permits. The main aim is to try and maintain some endurance fitness. The injury is less of a concern, it will recover in due course. I am taking my time.
Meanwhile here is a pic of my Parliament House WALK before supervising training on Monday. Two laps.
Posted by speedygeoff on Wednesday, March 09, 2016 with No comments
Monday was another day of record heat in Canberra. Still, we went out to Parliament House to train as usual. I walked early - I am not allowed to run at present - David W was out there having an early run. For our main session I decided we should run in the shade at the Rose Gardens (or rather, marigold gardens) and do 200s with a longer return on 2.5 minutes or 3 minutes. Participating were Caroline, Colin, Dale, Dave C, David W, Diana, Jen, Mick C, Peter B, Pieta, Rae and Ruth, with Isaac and me supervising.
Next Monday training will be on at Parliament House as usual despite it being Canberra Day Holiday.
Posted by speedygeoff on Saturday, March 05, 2016 with No comments
This morningIsaac took yet another massive chunk off his PB. 19.08 was last week's big PB, this week he ran 18.33.
Also at Tuggeranong, Thommo and Jen were only just outside their respective PBs, and Bronwyn is getting close to hers. Janene has found some consistency lately. Here she is having a good run at Gungahlin parkrun this morning.
Posted by speedygeoff on Wednesday, March 02, 2016 with No comments
On SundayDave and Pieta ran long; Andrew ran three quick 1k intervals; I jogged around rather sore from Saturday.
On Monday we ran zigzag relays. I ran 6k early; then doing the relays were Caroline, Christopher, Colin, Dale, Dave C, Diana, Garry, me, Isaac, Jen, Mick, Pieta, Rohan, Ruth & Warrick. On this occasion we ran in 5 teams of 3 for 15 minutes, followed by 6 teams of 2 for 15 minutes (for the latter, there were some abstentions).