Sunday, 19 November 2017

Pearsons partying

Posted by speedygeoff on Sunday, November 19, 2017 with No comments
Jenny and I felt privileged to be invited today to help Jill celebrate her 60th birthday.







An earlier shot of some Pearsons who were there today but partied on a few days ago when Peru qualified for the World Cup.

Joel, Vianne, Yelena.

Saturday, 18 November 2017

Enjoying the Canberra spring weather

Posted by speedygeoff on Saturday, November 18, 2017 with 1 comment

Thach and William - two of the newer Sunday Speedygeese

I will be replacing the slideshow (2017 portrait gallery) soon with a host of recent pictures of our extended group of speedygeese. Maybe next year I will have time to construct a 2018 portrait gallery, maybe not. The number of hits on my blog posts has reduced to about one fifth of what they used to be, except when I mention parkrun.

Friday, 17 November 2017

Happy Birthday GM, 71 today!

Posted by speedygeoff on Friday, November 17, 2017 with No comments

Garry Maher

Thursday, 16 November 2017

It's a hill

Posted by speedygeoff on Thursday, November 16, 2017 with No comments

Wednesday, 15 November 2017

Reliving Monday's 2 runs

Posted by speedygeoff on Wednesday, November 15, 2017 with No comments
Run 1 on Monday - jogging to/from a gym "Active" class which went from 10:30am to 11:30am


Run 2 on Monday: warming up at Parliament House then supervising a figure-8 two-hill loop the others did intervals on. I did a couple of them, slowly. Still sore (PCL joint)



Tuesday, 14 November 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, November 14, 2017 with 1 comment
Carcoar Cup Half Marathon 05 November
43 Nadine Morrison 1:45.59
125 finishers

Lake Tuggeranong Stakes 6k
07 November
7. Peter Thomson 28:41
10. Warrick Howieson 30:18
14. Roger Pilkington 41:48
17 finishers

AMRA Mt Ainslie Run-Up 2.3k
07 November
13 Craig Wurtz 17.39
15 Kelley Horan 18.29
16 Caroline Campbell 22.20
19 finishers

YCRC Barrenjoey Drive 5k 07 November
19. Craig Wurtz M50 24:09
20. Gabrielle Brown W50 24:13
21. Ewen Thompson M60 24:28
26. Sarah Pau W45 26:25
29. Tori Hennig W55 27:39
32. Mick Charlton M65 29:13
35. Ruth Baussmann W65 29:52
38 finishers

ACTMA track 09 November
Pennington 1500m
2 Kathy Sims W65 6:18
4 David Clarke M55 5:31
5 Nigel England M50 5:25
6 Rod Lynch M55 5:38
11 Roger Pilkington M55 6:50
13 Dale Moore M55 7:22
14 finishers

400m
M50 Nigel England 1:13.93
M55 Dale Moore 1:48.52
W65 Kathy Sims 1:30.74

3000m
M50 Nigel England 12:25.73
M55 David Clarke 11:40.96
M55 Rod Lynch 12:04.24
M55 Dale Moore 15:17.04

5000m
M30 Jacob Grooby 16:58.06
M55 Roger Pilkington 25:16.65
M60 Ewen Thompson 26:17.77

Customs 5k 10 November
3 Jacob Grooby 19:42
4 Peter Thomson 22:25
8 Caroline Campbell 30:50
9 Colin Farlow 19:23
10 Giles Lamb 21:08
11 Roger Pilkington 26:53
18 Craig Wurtz 24:01
19 Peter Clarke 22:04
22 Ewen Thompson 29:18
26 finishers

Burley Griffin 5k parkrun #75 11 November
79 Elizabeth Bennett 26:27 W50
185 finishers

Ginninderra 5k parkrun #288 11 November
31 Andrew Simpson 22:41 M45
91 Ruth Baussmann 28:39 W65
146 Geoff Moore 32:40 M65
222 finishers

Tuggeranong 5k parkrun #245
11 November
12 Nigel England 20:35 M50
32 David Clarke 22:45 M55
42 Bronwyn Calver 23:52 W45
99 Ewen Thompson 27:42 M60
118 Kerron Clare 29:27 W50
272 finishers

Gungahlin 5k parkrun #213 11 November
82 Chris Martin 26:06 M60
138 Margaret McSpadden 31:09 W70
258 finishers

Queanbeyan 5k parkrun #29 11 November
49 finishers

Batemans Bay 5k parkrun #80 11 November
17 Victoria Hennig 27:13 W55
42 finishers

Studley 5k parkrun #91 11 November
89 Jennie Blake 31:00 W60
123 Carolyne Kramar 35:29 W50
156 finishers

Victor Harbour 5k parkrun #174 11 November
25 Joel Pearson 27:17 M30
32 Jill Pearson 28:19 W60
91 finishers

Cowra 5k parkrun #1 11 November
4 Brendan Belcher 21:44 M35
103 William Barlow 57:49 M35
110 finishers

City to Sea 15k 12 November
1,002 Bronwyn Calver 1:15.01
2,494 Jennie Blake 1:28.01
4,688 finishers


Nadine 2nd W40 at Carcoar

Monday, 13 November 2017

Such Great Heights

Posted by speedygeoff on Monday, November 13, 2017 with No comments
Song of the week: "Such Great Heights", by The Postal Service, at https://youtu.be/0wrsZog8qXg

Sunday, 12 November 2017

Ginninderra parkrun

Posted by speedygeoff on Sunday, November 12, 2017 with No comments
Ruth and I at yesterday's Ginninderra parkrun.

Saturday, 11 November 2017

Studley parkrun

Posted by speedygeoff on Saturday, November 11, 2017 with No comments
Carolyne and Jennie bumped into each other at Studley parkrun today! [Where's that???]

Friday, 10 November 2017

Speedygeese training summary

Posted by speedygeoff on Friday, November 10, 2017 with No comments
Sunday 5 November speedygeese long run report [Dave]:
A huge turnout today for arguably the toughest Speedygeese long run to date – Mt Tennent (800m vert). There were 18 eager runners lined up at 8am, all of whom had at some point endured the secret rituals and initiation ceremony to become one of a select group of maniacs who love running mountains (and drinking coffee) while others are sleeping in on Sunday mornings. 😝
Today Judith, William, David P and Dave G joined the group for the first time, having worked out the secret sign (don't miss the hidden secret sign pic). Other keen geese were Jen, Isaac, Shiree, Fiona, Jinny, Shuji, Mhairi, Pete B, Thach, Bron, Sandeep, Tim, Laura and Martin. Adrian and Adam left half an hour earlier and did a solo Tennent. Apparently they scared the crap out of a brown snake. 😧 🐍
Shiree, Mhairi, William, Shuji, Fiona, Dave G, Pete and Thach were among those who finished with 20k and over 1,000 metres elevation. Bron and Sandeep did the short option (14k and 800m vert) while Jen and Isaac walked.
I took the soft option and ran last week’s flat course with Nigel instead (the heel is better but I need to add hills gradually). A slow and uneventful run, other than Nigel tripping over and both of us getting lost 800 metres from the finish (thought I would have remembered from last week 😳). Nevertheless, running with an Englishman I did learn some interesting facts , including that a major ingredient in Worcestershire sauce is rotten anchovies 😱 – apparently a secret the English learned from the Romans. It was also an interesting experience running amongst the trees with a tree scientist, especially when he keeps stopping to collect tree seeds.

Monday 6 November: Training at Parliament House were Warrick, Thomas, Jen, Isaac, Kelley, Ruth, Chris; running 15 x a 400m loop on 2 minutes which included a 100m hill. I supervised and Dave was in the general vicinity.

On Thursday 9 November back at Woden Track, the session was a bit anaerobic, 12 x 220m with 110m jog. We run on the grass while the AFL 9s are playing. I supervised again, and participating were Colin, Brendan, Sandeep, Isaac, Jen, Bronwyn. Dave and Ewen also did the warm-up, then raced on the track. Gary stayed on the track, he has just returned from Greece and was wearing the new speedygeese singlet for the first time. Margaret and Ruth were at the track officiating.

Reliving Woden taining


Thursday, 9 November 2017

Back to the track

Posted by speedygeoff on Thursday, November 09, 2017 with No comments

Ruth, Margaret, Bronwyn, Ewen. These people are having too much fun.

It is back to the Woden track today. The Pennington 1500m is the first event. Pity I am still too sore to participate. I would have enjoyed the early handicapped start. Maybe next year when I am 70 and am given an even earlier start?

Today I will do the 5:30pm warm-up around the cemetery and then train across the road like last week.

Wednesday, 8 November 2017

Holt/Higgins loop

Posted by speedygeoff on Wednesday, November 08, 2017 with No comments

It is a long time since I ran this, yet I may have run this loop from home more often than any other, in years past.

Yesteday it felt like it was uphill all the way!

Tuesday, 7 November 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, November 07, 2017 with No comments
Lake Tuggeranong Stakes 6k 31 October
1. Roger Pilkington 30:33
9. Sandeep Chandra 32:06
15. Ewen Thompson 35:08
19. Peter Thomson 29:40
21 finishers

Ginninderra 7k Handicap 31 October
11 finishers

YCRC Boat House East 5k 31 October
6. Andrew Simpson 20:26
13. Peter Thomson 21:30
16. Craig Wurtz 22:41
21. Gabrielle Brown 23:41
22. Ewen Thompson 23:43
30. Tori Hennig 26:50
32. Vanessa Palmer 27:17
34. Caroline Campbell 27:46
35. Ruth Baussmann 28:10
37. Mick Charlton 28:41
45 finishers

ACTMA track 2 November
3000m
M55 Peter Brown 11:40.59 75.4%
M50 Nigel England 11:47.01 73.5
M55 Rod Lynch 11:50.14 75.1
M50 Craig Wurtz 13:06.57 65.5
M55 Roger Pilkington 13:41.53 65.4
M60 Ewen Thompson 14:47.39 61.6
W65 Ruth Baussmann 16:33.44 75.6
W70 Margaret McSpadden 18:02.00 73.0

800m
M55 Peter Brown 2:48.94 72.4%
M50 Craig Wurtz 3:00.75 66.0
W65 Kathy Sims 3:13.54 84.9
M55 Roger Pilkington 3:31.37 58.8

1500m

M55 David Clarke 5:24.95 80.1%
M50 Nigel England 5:26.26 76.5
M55 Rod Lynch 5:27.06 78.3
M50 Craig Wurtz 6:14.11 66.1
M55 Roger Pilkington 6:48.72 63.2

Spiral 5
2 Roger Pilkington M55 9:49
10 Ruth Baussmann W65 11:15
12 Craig Wurtz M50 9:23
13 Rod Lynch M55 8:57
14 David Clarke M55 8:09
15 Nigel England M50 9:04
16 Ewen Thompson M60 12:35
17 Margaret McSpadden W70 12:49
23 finishers

Customs 5k 3 November
3 Colin Farlow 19:50
5 Peter Thomson 22:48
7 Roger Pilkington 27:11
8 Giles Lamb 21:27
12 Caroline Campbell 31:48
13 Ewen Thompson 29:41
16 finishers

Burley Griffin 5k parkrun #74 4 November
13 Nigel England 20:37 M50
102 Caroline Campbell 27:50 W75
202 finishers

Ginninderra 5k parkrun #287 4 November
132 Carolyne Kramar 33:20 W50
162 Bron Sparkes 40:52 W40
204 finishers

Tuggeranong 5k parkrun #244 4 November
9 David Clarke 19:59 M55
257 finishers

Gungahlin 5k parkrun #212 4 November
225 finishers

Queanbeyan 5k parkrun #28 4 November
56 finishers

Batemans Bay 5k parkrun #79 4 November
12 Victoria Hennig 26:57 W55
33 finishers

Run For Your Lifeline Marathon 4 November
6 Peter Thomson 3:48.39
29 finishers

Run For Your Lifeline Half Marathon 4 November
61 Craig Davis 1:48.17
91 Craig Wurtz 1:57.20
206 finishers

Run For Your Lifeline 10k 4 November
108 Ruth Baussmann 59:08 first W60-69
142 Margaret McSpadden 1:05.56 first W70-79
206 finishers

Run For Your Lifeline 5k 4 November
320 finishers

New York Marathon 5 November
Paul Foley 3:52.04
Pieta Smith 3:57.50

Secret speedygeese sign at the parkrun

With Ewen, Jennie, Gary

Monday, 6 November 2017

speedygeese at the New York Marathon

Posted by speedygeoff on Monday, November 06, 2017 with No comments
Paul Foley 3:52.04
Pieta Smith 3:57.50


All ready


Paul and Pieta in the bus


Pieta half way

Run!

Posted by speedygeoff on Monday, November 06, 2017 with No comments
Song of the week is "Run", by Foo Fighters, from https://youtu.be/ifwc5xgI3QM



Quite a few old people in this video clip.

Sunday, 5 November 2017

speedygeese Christmas dinner 2017

Posted by speedygeoff on Sunday, November 05, 2017 with No comments
To all speedygeese and friends and family
Our Christmas speedygeese dinner will be at the PB-02 Indian restaurant.
You are invited, would you like to come?
________________________________________
The location is Shop 1/8 Holt Place, Holt (across from the IGA)
This is not the Kippax shops, this is Holt shops on Beaurepaire Crescent.
________________________________________
Date and Time
Monday 4 December
6:30pm
________________________________________
We will cancel Parliament House training that day.
________________________________________
I will order their banquet for all who want it.
The banquet is “a bit of everything”
Those not having the banquet can order from the menu
They cater for vegetarians and have gluten free available too.
________________________________________
The banquet is just $26 per person.
Which they may discount further.
I need numbers for the banquet and numbers for ordering from the menu.
________________________________________
We have booked out the restaurant.
Its capacity is 35.
I will take names until 24 November, or earlier if we reach capacity.
First in best dressed!
________________________________________
Remember to tell me if you do or do not want the banquet.
I have copies of the menu; see me.
________________________________________

Saturday, 4 November 2017

How to run faster AND further

Posted by speedygeoff on Saturday, November 04, 2017 with No comments
"Reprinted" from a blog post 10 years ago.

AS SUMMER APPROACHES and the days start getting longer, a young man’s thoughts turn to track. And a young woman’s. (There are no old men or women reading this). Running on the track for many of us would usually mean running shorter, running faster. Last winter I stirred up some discussion by contending that to run faster, forget about pushing stride length out to its limit, but instead work on keeping a very fast cadence throughout your race, whether it be 400m or 5000m or anything in between.

It all started during the Sydney 2000 Olympics, when I observed that runners in the middle and long distance track events all seemed to be racing at three single steps each second, which projects to about 180 steps per minute. It wasn’t until last track season that I thought to analyse the Vets to see if they were also stepping that quickly, and wasn’t surprised to see that some were, and others were running at a much slower tempo.

Would it help the slower tempo runners if they tried increasing their tempo, I wondered? After some research and some testing out of ideas, here are my thoughts:
  • As runners tire in a race, they often try to maintain pace by extending their stride. This is a mistake. Far better to shorten the stride at this point, trying to maintain tempo.
  • Many novice runners tend to over-stride, but with practice they can shorten their natural stride length and so run faster.
  • If you discover that you run at considerably less than 180 steps per minute, you should work on reducing your stride length and increasing your tempo.
  • An over-long stride will add tension to the calf muscles and the hamstrings, and takes more effort than a quicker, shorter stride does.
  • A short stride allows you to pick up your feet more quickly off the ground, and run more lightly over the ground. A slower tempo and longer stride length means that you are in the air longer, you hit the ground harder, the footfall is heavier, there is more shock to your legs as you land, and you experience a deceleration effect.
I suggest 180 steps per minute is the goal, but if your current rate is somewhat less, say 140, you might want to start off only a little faster, 150 or so. Checking your cadence and increasing it has worked well for a few of the runners who tend to over-stride; we should see from them in the future the ability to train over longer distances more comfortably, and a big improvement in their times this year.

Music via ipod or MP3 player is ideal for managing this process of getting the legs to turn over more quickly. A free “Beat per Minute” analyser which we have been using for song selection for this purpose is available at http://www.mixmeister.com/. [edit: no longer free; try googling for another]

A quick optimal tempo means you run lighter, you feel like you are skimming over the ground rather than ploughing into it, you are able to propel yourself more rapidly forward, you respond better to pace variations in a race, your foot is below your body sooner and stays on the ground for a shorter time. And you look good!

Ever since first floating these ideas, I started hearing stories of runners who listened to what I had to say and were trying out the "three steps per second" recommendation, only to discover that it works. An example is the club member who is currently among the fastest women running the monthly 6k "Jogalong". She had run about 40 of them and recently managed to improve her race PB by twenty seconds, while focusing on maintaining the three steps per second tempo the whole way.

A second example is the club member who is currently not among the fastest men running the weekly 6k "BBQ Stakes". During a recent run he tried keeping three steps per second going for the whole distance, managed it, and “out of the blue” ran a twenty second PB. He had run about 70 of these races.

So there are two case histories demonstrating that it can work! For some who are already running at their optimum tempo it may not be effective, but for others, particularly the over-strider, I recommend you try it.

What about my longer distance running, I hear you ask. (I have very good hearing). What running tempo should I adopt when I want to extend my training distances without slowing down too much? In what I am about to say, I am supposing that you run about as quickly as you can over the shorter distances, but when you start running for a longer time, the distance takes its toll and you tire very quickly. Or perhaps you have two speeds, as some have volunteered to me: sprinting and crawling! You want to know what approach to take when extending your runs to take in much longer distances, because you understand that going further gives you a better fitness base than what you have been doing? How do you run further at a decent pace without self-destructing?

Well to start with, it is certainly true that more longer runs (to a point) make you fitter, and equip you to do better over shorter races.

Secondly, the approach I recommend is similar to that which I have suggested helps you run faster! Here it is: to run further, yes you allow yourself to slow down; but you slow down by
  • shortening the stride (again), and
  • keeping up that fast tempo that you have been using for shorter distances.
In other words, you don’t just slow down by stopping to a plod, or by striding out at a slower rate. You keep that good fast cadence going and cut the stride length down.

The result is, you are actually running more slowly, but the legs are turning over at the same rate as usual. And you can do this right up to the marathon distance.

Do remember, as you tire in a long run, it is important to do the same thing you should do as you tire in a race; try and keep that three steps a second (or whatever that optimum tempo is for you) going for as long as possible.

This comes from my own experience: when I first started marathon training back in the 1970’s that is exactly what I did. I came off a background of specialising in the 800m, and the only way I could survive training runs of 20k or longer was to change my style so that the stride became much shorter. And it was the only way I could develop marathon strength while keeping most of my 800m speed. It worked: despite focusing solely on marathon training at the age of 40, and although I raced few 800s any more, I did manage a 2:02 800m “out of the blue”, which was within five seconds of my pb run 20 years earlier.

So you CAN do long running in the track season, and lose very little of your short distance racing speed, provided you don’t just jog at a slow tempo all the time.

Friday, 3 November 2017

Speedygeese training summary

Posted by speedygeoff on Friday, November 03, 2017 with No comments
Sunday 29 October Speedygeese long run report [Dave]: As the big black G6E pulled into the carpark, she glanced up from the gutter, a fleeting smile as she recognised the car. She first noticed his new shoes as one foot touched the ground, then a leg, calves and quads protruding, if not bulging. She felt the sense of anticipation as the familiar form emerged, those biceps and washboard stomach. As he stood tall and sauntered toward her she rose from the kerbside, hesitantly at first but obviously happy to see him. “Dave”, Narelle exclaimed, shattering my daydream as she towered over my scrawny frame, “you’re early for once”. 😂 😂
And thus began another Speedygeese long run rendezvous. Soon after the others arrived, Matt, Peter, Fiona, Sandeep and first timer Shuji. I should mention also that Thommo dropped in on his bike before the start for a selfie with a local celebrity. 🤣 As I welcomed Shuji and offered some encouragement, explaining that the course was not too hilly or too long today so he could make it, Shuji mentioned that his legs were still a bit sore from when he completed the Sri Chinmoy 104k solo ultra. Oops!! 😱
As we set off on a course designed by yours truly, in 15 degrees with a chilly wind, Ewen immediately volunteered to show the way at the start as I had no idea where we were going. Fortunately Narelle had the course on her Garmin, so I had high hopes. Narelle, Peter, Matt and Shuji broke away early and held onto a good lead. Gazelle Narelle was clearly trying hard to hold back with the main pack. Fiona and I followed, while Sandeep and Ewen were the “sweepers”. I must say it was one of the most peaceful group runs in a while (yes, Jen was not there). 😜
With the first 3km being a very gradual uphill climb on the bikepath, there were early signs of puffing and panting from a few oldies. Sandeep had a look of agony within 100 metres of the start, but Sandeep’s special skill is his poker face – he has a knack of portraying agony in every situation. 😩 Once we reached the west side of Wanniassa hills, a route I have never run before but enjoyed exploring, the rest was easy going with slight undulations.
Today I discovered many of the benefits of running 15k instead of 30 (was being kind to my heel), including an extra hour or so of coffee time. Matt and Peter had already done 15k and found a table when Fiona and I arrived back at “Common Grounds”, where Fiona decided to run a bit further by herself. Ewen and Sandeep arrived half an hour later, having completed 16k. Narelle and Shuji turned up shortly after, with 21k done and dusted.
Meanwhile Bron, Ruth, Jennie and Giles did the Masters handicap and Jen and Mhairi did their own thing, as did Bronwyn. Graeme, Jen and Thach dropped in a while later for the best part (food and caffeine), with various children in tow.
Although Fiona didn’t know the area (being a north sider), I had full confidence in her ability to not get lost doing the extra 6k by herself, as she had already guided me back to the coffee shop despite my attempts to go elsewhere. However, when Fiona had not returned 90 minutes later we did get a bit concerned. Our fears were allayed when Jen successfully stalked her on Strava to find Fiona’s 22k run successfully completed.
With another PB under my belt (2 ½ hours of food and coffee) it was time to head home for the usual Sunday chores of preparing the run report and having a nap. Thanks for the run everyone.

Monday 30 October at Parliament House: the final October Speedygeese session was attended by Jinny, Ewen, Pieta, Ruth, Jen, Isaac, Vanessa, Rae, Christopher, Sandeep, Jennie, Giles, Bronwyn, Colin and me. Using the ~930m circuit we ran laps with little rest in between and treated ourselves to at least one set of push-ups, dips, sit-ups, chin-ups, and even in one case burpees, each lap. Now I will have to consider what training we do in November.

On Thursday 2 November back at Woden, I trotted around supervising intervals on the grass opposite the athletic track – with Colin (8x330m), Bronwyn (8x330m) and Jenny (8 x 220m) + jog-back recoveries.
Bronwyn’s relive is at https://www.relive.cc/view/1257571669. It is better than mine because I did not run around the track afterwards.
Also warming up with us were Brownie, Ruth, Margaret and Ewen, who then proceeded to race while we trained.

Thompson and Thomson


One Thompson is congratulating the new YCRC President.

Thursday, 2 November 2017

Photos from David Clarke's FB page

Posted by speedygeoff on Thursday, November 02, 2017 with No comments
Last Sunday pre-run; run; post-run





Wednesday, 1 November 2017

The Beatles workout

Posted by speedygeoff on Wednesday, November 01, 2017 with No comments

Tuesday, 31 October 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, October 31, 2017 with No comments
Lake Tuggeranong Stakes 6k 24 October
1. Sandeep Chandra 31:27
10. Roger Pilkington 31:33
14. Peter Thomson 29:32
15. Ewen Thompson 36:08
19. Carolyne Kramar 41:48
23 finishers

Customs 5k 27 October
1 Geoff Moore 23:31
2 Carolyne Kramar 33:06
6 Peter Thomson 22:00
7 Roger Pilkington 26:16
13 Craig Wurtz 23:38
14 Ewen Thompson 28:09
17 finishers

Burley Griffin 5k parkrun #73 28 October
52 Craig Wurtz 22:13 M50
55 Shane Wright 22:32 M45
110 David Clarke 25:25 M55
120 Ewen Thompson 26:07 M60
123 Elizabeth Bennett 26:34 W50
247 Maya Smith 34:22 W10 **new PB**
248 Pieta Smith 34:22 W40
308 finishers

Ginninderra 5k parkrun #286 28 October
19 Michelle Wells 21:27 W45 **New PB**
56 Geoff Moore 24:41 M65
66 Chloe Miller 25:09 W10
69 Kevin Miller 25:11 M40
79 Jacob Miller 25:43 M11
101 Celina Miller 27:03 W35
120 Brendan Belcher 28:20 M35
138 Ruth Baussmann 29:35 W65
297 finishers

Gungahlin 5k parkrun #211 28 October
1 Jacob Grooby 17:19 M30
54 Bronwyn Calver 23:55 W45
181 Margaret McSpadden 30:59 W70
294 finishers

Queanbeyan 5k parkrun #27 28 October
5 Peter Thomson 22:04 M55
89 finishers

Batemans Bay 5k parkrun #78 28 October
14 Janene Kingston 27:47 W50
33 finishers

ACTMA track 28 October
400m Kathy Sims 85.50
1500m Nigel England 5:29.82
3000m Kevin Chamberlain 14:55.49
3000m steeple Nigel England 13:08.34

ACTMA handicap Mt Ainslie Woodlands 6.3k 29 October
6 Jennie Blake W60 37:34
10 Gabrielle Brown W50 32:55
12 Bron Sparkes W40 33:54
17 Nigel England M50 29:04
18 Rod Lynch M55 27:52
23 Nadine Morrison W45 31:25
29 Craig Wurtz M50 34:11
32 Giles Lamb M40 28:39
40 Ruth Baussmann W65 40:56
46 David Webster M65 32:57
47 Roger Pilkington M55 44:31
49 Margaret McSpadden W70 45:47
52 finishers

ACTMA handicap Mt Ainslie Woodlands 3.5k 29 October
3 Cathy Montalto W65 19:38
25 finishers

The new offroad parkrun at Coombs - coming soon.

Monday, 30 October 2017

RIP Fats Domino, age 89!

Posted by speedygeoff on Monday, October 30, 2017 with No comments
Song of the WeekBlueberry Hill, by Fats Domino, at https://youtu.be/ardeW1HPhH0

Sunday, 29 October 2017

Jen & Mhairi

Posted by speedygeoff on Sunday, October 29, 2017 with No comments

Saturday, 28 October 2017

parkrun pics

Posted by speedygeoff on Saturday, October 28, 2017 with No comments

At Ginninderra six year old Alice ran her 100th parkrun today.


Cows at Ginninderra parkrun, photo by Bob Harlow


Pieta and Maya at Burley Griffin parkrun today. 


Photo by Pieta. Nice singlets, both of them. I'd better count Maya as a speedygoose from now on!

Friday, 27 October 2017

how we trained this week

Posted by speedygeoff on Friday, October 27, 2017 with No comments
Sunday 22 October Speedygeese long run report [Dave]:
"If you blinked this weekend you would have missed them. Flashes of feathers were reportedly sighted throughout our beautiful city as Speedy Geese flew past various finish lines. The gaggle was dispersed from the far northern reaches of Gungahlin and Ginninderra parkruns, through to the Bush Capital running festival at Campbell and Burley Griffin parkrun, down to the deep south of Mt Tennent. With another sunny, but not too hot, Spring weekend what else would you want to do? CANBERRA WAS HONKING!! 😁
The weekend kicked off with the 5k parkruns as usual, with a record 344 (not all Speedygeese, just to clarify) at Gungahlin for their birthday run. Numbers were also boosted by the two-week closure of Tuggers parkrun due to path works. I noticed in the Gunners results someone called “SG” came second – might be a good omen. I got 19:49 in my first Gunners parkrun and Ewen did 24:35. No incidents worth mentioning, although I did manage a 2k warmdown while running around looking for my car at the end. 🤣 The show was stolen, though, by the parkrun cake – a masterpiece to say the least.
At Burley Griffin parkrun Shane did 21:50 (dog assisted?) while at Gindy Andrew got 21.29, Speedy Geoff 24:15, Bronwyn 24:46 and Jason 28:37.
There were some outstanding runs in day 1 of the hilly Bush Capital festival (420m vert per 21k lap). Laura did a fantastic 63.3k (3 lap) ultra in 7:28:03. Jen, after putting in a solid few months of half marathon training, did the marathon in 4:17:04 and was second female overall – very impressive considering her long training runs were about half that distance (you can tell from the after-photo). There were rumours that it was her quietest run this year. Thommo did the marathon in a very respectable 4:14:07 and was spotted afterwards bouncing around helping pack up, as he does. 😯
It was a close call between the first three Speedygeese finishers in the half marathon, Monika (1:39:01 – 2nd female overall), Adrian (1:40:14) and Narelle (1:40:41 – 3rd female overall). Others who did the half were Amanda (1:48:01), Sammy (1:54:40) and Kerron (2:05:41). Mhairi paced Jen for the second half of the marathon. Looks like the women, with 3 gongs, outdid the men with 1. 😉
A few other scattered geese did their own thing on Saturday. Brownie did a 600m vert half marathon by himself – looks like Bush Capital didn’t have enough elevation.
Sunday saw the slightly more sane SGs turn up for the shorter Bush Capital events. Times for the 16k were Lisa (who chicked all the SG men with 1:28:24), Warrick (1:30:37), Sandeep (1:31:58), Susan (1:32:20), Ewen (1:41:00), Jennie (1:46:27) and Carolyne 2:03:25. In the 10k Isaac was second overall in 45:48. 😯
Meanwhile Shiree knocked over Mt Tennent with a 20k and 1,000m elevation trot and Ruth did the Yarrawonga 10k fun run in 58:56. Pieta suffered through a couple of hours on the stationary bike while her foot heals, in preparation for the New York marathon in two weeks. Bron did her own thing and I’m planning a slow run at Lake Tuggers (resting my heel) followed by a McRiviera (code for Maccas on the lake, for the uninitiated) rendezvous with Ewen for the Strava leaderboard review. Looking forward to possibly joining everyone next Sunday.
Thanks to those who unwittingly supplied all the pics.
Signing out, in awe of those who raced over the weekend. 🏃‍♂️

Monday 23 October at Parliament House we ran a 30 minute continuous relay in teams of 3, Rose Garden version. Jen arrived but did not run, Narelle said hi and did not run, I jogged around and only subbed for Ruth for one short loop. Participating in the relay were Paul who was a one-person team, and Bronwyn, Ewen, Vanessa, Ruth, Jennie, Jinny, Isaac, Chris and Pieta.

On Thursday 26 October, meeting at Woden Athletic track, with no ACTMA events on tonight, in pouring rain, and lightning, Brownie and I ran easy, Bronwyn turned up too but we didn’t see her.


Ewen - Bush Capital

Thursday, 26 October 2017

Black Mountain run-up

Posted by speedygeoff on Thursday, October 26, 2017 with No comments

Runners taking off in this month's Black Mountain run-up, Monika at the front. Not steep yet.

Wednesday, 25 October 2017

Percy Cerutty quote

Posted by speedygeoff on Wednesday, October 25, 2017 with No comments

Tuesday, 24 October 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, October 24, 2017 with No comments
We have many results to list this week: it is good running weather (except for Thursday's rain at the Woden track)

BBQ Stakes 6k 11 October
24. Craig Wurtz 29:48
25. Peter Thomson 29:30
28. Ewen Thompson 34:28
29. Caroline Campbell 41:33
36. Bronwyn Calver 32:14
38. Andrew Simpson 30:56
41. Jennifer Bright 34:24
42. Geoff Moore 34:29
45. Roger Pilkington 37:24
50 finishers

Lake Tuggeranong Stakes 6k 17 October
1. Sandeep Chandra 33:35
2. Peter Thomson 33:35
9. Roger Pilkington 31:12
10. Ewen Thompson 34:00
22 finishers

AMRA Black Mountain Run-up 2.6k
17 October
5 Monika Holmwood 15.28
12 finishers

BBQ Stakes 6k 18 October
18. Roger Pilkington 32:19
22. Peter Thomson 28:42
23. Geoff Moore 31:30
40. Bronwyn Calver 32:06
43. Ewen Thompson 35:15
44. Craig Wurtz 31:21
46. Caroline Campbell 42:47
52 finishers

ACTMA Track 19 October
3000m (early)
M55 Rod Lynch 12:02.0 73.8%
M50 Nigel England 12:25.5 69.7
M50 Craig Wurtz 13:09.4 64.8
M55 Roger Pilkington 14:16.0 62.8
M70 Kevin Chamberlain 15:10.5 66.8
M55 Dale Moore 15:47.1 55.8
W65 Ruth Baussmann 16:26.9 76.1
M65 Geoff Moore 16:27.3 60.2
W60 Jennie Blake 16:42.8 67.2
W70 Margaret McSpadden 18:30.3 71.1

800m
W65 Kathy Sims 3:18.3 82.9%

Mile
M50 Nigel England 6:11.4 70.8%
M55 Roger Pilkington 7:21.3 61.6
M70 Kevin Chamberlain 7:44.7 66.3

3000m (late)
M55 Roger Pilkington 15:06.8 59.3%

Customs 5k 20 October
2 Jacob Grooby 17:37
4 Colin Farlow 19:26
12 Roger Pilkington 31:10
13 Giles Lamb 20:56
15 Peter Thomson 22:35
16 Caroline Campbell 31:53
18 Ewen Thompson 27:28
20 finishers

Burley Griffin 5k parkrun #72 21 October
32 Shane Wright 21:50 M45
253 finishers

Ginninderra 5k parkrun #285 21 October
21 Andrew Simpson 21:29 M45
22 Michelle Wells 21:47 W45
43 Geoff Moore 24:15 M65
49 Bronwyn Calver 24:46 W45
91 Roger Pilkington 28:06 M55
211 finishers

Gungahlin 5k parkrun #210 21 October
9 David Clarke 19:49 M55
74 Ewen Thompson 24:35 M60
184 Margaret McSpadden 31:31 W70
344 finishers

Queanbeyan 5k parkrun #26 21 October
6 Nigel England 22:26 M50
93 finishers

Batemans Bay 5k parkrun #77 21 October
38 finishers

Albury Wodonga parkrun #180 21 October
131 Ruth Baussmann 28:16 W65
264 finishers

Yarrawonga 10k 22 October
Ruth Baussmann 58:56

AMRA Bush Capital 21.1k 21 October
Women
2. Monika Holmwood 1:39:01
3. Narelle Desmet 1:40:41
5. Amanda Cook 1:48:01
8. Sam Desmet 1:54.40
12. Kerron Clare 2:05:41
Men
6. Adrian Cengia 1:40:14
11. Markus Mannheim 1:46:52
23. Craig Wurtz 2:04:26
64 finishers in total

AMRA Bush Capital 42.2k
21 October
Women
2. Jen Bright 4:17:04
Men
7. Peter Thomson 4:14:07
19 finishers in total

AMRA Bush Capital 63.3k 21 October
4 Laura Marshall 7:28.03
4 finishers

AMRA Bush Capital 5k 22 October
2 Kym Chisholm 22:53 (first female)
10 finishers

AMRA Bush Capital 10k 22 October
2 Isaac Muscat 45:48 (second outright)
22 finishers

AMRA Bush Capital 16k 22 October
Men
19. Warrick Howieson 1:30:37
20. Sandeep Chandra 1:31:58
26. Ewen Thompson 1:41:00
Women
5. Lisa Charles 1:28.24
9. Susan Sturgeon 1:32:20
16. Catherine Montalto 1:39:00
26. Jennie Blake 1:46:27
40. Carolyne Kramar 2:03:25
81 finishers in total





Sandeep


Mhairi (ran with Jen for the second half of her marathon)


Susan


Jennie


Warrick


Narelle

Monday, 23 October 2017

Falling down the mountain

Posted by speedygeoff on Monday, October 23, 2017 with No comments
Song of the Week: "Kiss The Dirt (Falling Down The Mountain)", by INXS.
From https://youtu.be/4Q8L0-36hTM
For all those brave Bush Capital Marathon runners who competed over the weekend.


Sunday, 22 October 2017

Bush Capital events - Isaac's 10k silver

Posted by speedygeoff on Sunday, October 22, 2017 with No comments
On Tuesday I plan to publish the speedygeese results for all Bush Capital races held this weekend. Meanwhile here is Isaac taking second place in today's 10k (ish).

Saturday, 21 October 2017

Gungahlin parkrun turns 4

Posted by speedygeoff on Saturday, October 21, 2017 with No comments
Dave represented the speedygeese at Gungahlin parkrun's 4th birthday today. His first time there. Record numbers were the result of Tuggeranong parkrun being cancelled for 2 weeks.

Friday, 20 October 2017

Speedygeese training summary

Posted by speedygeoff on Friday, October 20, 2017 with No comments
Sunday 15 October long run report [Dave]: At this morning’s speedygeese long run I was pleasantly surprised to find myself outnumbered 7 to 1 by a group of fit, lovely ladies, including new starters Jinny, Laura and Fiona. Eventually Warrick and Graeme turned up, evening the odds somewhat, and then Mhairi made an entrance, a wee late, posing in a towel disguised as a kilt for some unknown reason (not unusual for Mhairi). 🤔
With another perfect Canberra Spring morning, we headed off from Mawson shops up Athlon Drive to Farrer Ridge and Isaacs Ridge. Jason managed to catch us near the start after slightly missing the meeting point.
After suffering from a sore heel last Sunday, I decided to continue my easy week and just do a short out and back slow run today, and caught up with Ewen on the way back. Ewen decided to run at 8:30 after checking the comfort meter and seeing that it was still sub 10 degrees at 8:00. I also caught the rest of the mob heading back from Wanniassa Hills and snapped a few pics before they went off to do a lap of Mount Taylor.
Narelle, Graeme, Shiree, Bron, Fiona, Jinny and Laura did the full 22k course, while Jen, Mhairi, Ewen, Jason and Warrick finished with around 16k and I [Dave] did 12k.
Meanwhile in Melbourne, Giles did the marathon in a great time of 3:27:15 and Sandeep got a half marathon PB of 1:45:50. Others were doing the “Run With The Wind” at the wind farm, but some of us ran with our own wind (especially after last night’s curry).🤢
I’m told that no one got lost, and my secret surveillance appeared to confirm that when I found them all together later, but stories began to leak during coffee about Narelle going the wrong way around Isaacs Ridge. That opened up a whole gamut of possibilities and I wouldn’t believe of word of any claims of sticking to the course. 😉
Most of today’s fun was had at the extended coffee rendezvous at Fox and Bow. A couple of new records today, with a 2 hour post-run coffee session and a PB for me of 4km per coffee after my third cappuccino. The conversation ebbed and flowed from topics involving Jen's and Narelle’s planned activities next Monday night (that probably should not be mentioned here) to the more usual reminiscing of past events and PBs. We also managed to post a few Facebook likes and Strava kudos/comments on Ewen’s phone while he wasn’t noticing.
Jen and I vowed not to bicker as usual for the rest of the day but soon realised our goals were way too ambitious. It wasn’t made any easier by the fact that Jen was introduced to some new drugs on the run – caffeine strips. 😯 We did manage 5 minutes of peace at one stage and agreed on one thing – Jen has no biceps. 💪 Meanwhile others were enjoying much more interesting and stimulating conversations.
Thanks for the run everyone (what I saw of it) and especially for the conversation (and the free coffee Bron)..Thanks also to Jen for creating today’s route on Strava (or, more accurately, for outsourcing it to Isaac with a $5 bribe).

Monday 16 October at Parliament House it was a warm pleasant evening and we ran 2 sets of continuous relays on the lower flagpole grassy area. Training hard were Jinny (new to intervals), Narelle (new to intervals), Chris (new), Tim (re-visiting from Basel), Isaac, Bronwyn, Warrick, Thomas, Rae, Ruth, Ewen, Sandeep, Brownie, Paul, Colin. I supervised.

Afterwards the speedygeese had a meal at Yarralumla with Isaac, Jen, Richard, Laura, Daniel, Sandeep, Brownie, Ewen, Christopher, Warrick, Thomas, Paul, Mya, Susan, Rae, Ruth, Dave, Colin & me attending.

On Thursday 19 October, meeting at Woden Athletic track, warming up - Brownie, Bronwyn, Ruth, Margaret, Jennie, Ewen, me. The first two proceeded to run a "traffic light" fartlek session: red light = run normal pace; amber = pick it up to tempo effort; green = sprint. The program was 5R 2A 1G 2A 5R 2A 1G 2A 5R (numbers are minutes). The others went for a splish/splash tempo run or race on the all-weather track, after which I rushed home to get dry.

Sunday's run






Photos by Dave.

Thursday, 19 October 2017

Happy not Friday

Posted by speedygeoff on Thursday, October 19, 2017 with No comments

Wednesday, 18 October 2017

Congratulations Thommo 3:45 in Melbourme

Posted by speedygeoff on Wednesday, October 18, 2017 with No comments

Tuesday, 17 October 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, October 17, 2017 with No comments
BBQ Stakes 6k 27 September
9. Ewen Thompson 31:51
29. Andrew Simpson 28:58
32. Craig Wurtz 30:01
33. Caroline Campbell 40:26
39. Bronwyn Calver 32:03
43. Peter Thomson 32:04
49. Roger Pilkington 39:12
54 finishers

BBQ Stakes 6k 04 October
6. Isaac Muscat 27:40
12. Ewen Thompson 32:30
19. Peter Thomson 28:29
24. Caroline Campbell 40:17
25. Roger Pilkington 36:34
26. Andrew Simpson 28:41
28. Craig Wurtz 29:37
49. Bronwyn Calver 34:51
52 finishers

Lake Tuggeranong Stakes 6k 10 October
3. Sandeep Chandra 31:19
5. Caroline Campbell 37:02
13. Ewen Thompson 35:16
14. Peter Thomson 28:19
19. Roger Pilkington 34:28
21 finishers

ACTMA Track 12 October
3000m
M55 Peter Brown 11:49.88 74.5%
M65 Geoff Moore 13:53.47 71.3
M60 Ewen Thompson 14:20.41 63.6
W65 Kathy Sims 14:47.77 83.2
M70 Kevin Chamberlain 15:33.15 65.2
M55 Dale Moore 16:45.27 52.6
W65 Ruth Baussmann 16:48.16 74.5
1500m
M50 Craig Wurtz 6:05.86 67.0%
Spiral 4 laps
5 Roger Pilkington M55 7:49
6 Craig Wurtz M50 7:07
7 Ruth Baussmann W65 9:06
10 Kevin Chamberlain M70 8:09
15 finishers

Customs 5k 13 October
1 Colin Farlow 19:38
2 Geoff Moore 24:35
4 Roger Pilkington 26:23
9 Craig Wurtz 22:27
13 Ewen Thompson 29:10
17 Peter Thomson 25:21
18 finishers

Burley Griffin 5k parkrun #71 14 October
210 finishers

Ginninderra 5k parkrun #284 14 October
99 Janene Kingston 27:48 W50
147 Bron Sparkes 31:17 W40
252 finishers

Tuggeranong 5k parkrun #243 14 October
12 David Clarke 19:54 M55
14 Jacob Miller 20:00 M11
27 Michelle Wells 21:12 W45
41 Kevin Miller 22:25 M40
47 Chloe Miller 23:03 W10
58 Bronwyn Calver 23:59 W45
83 Kerron Clare 25:15 W50
89 Celina Miller 25:42 W35
172 Ewen Thompson 32:47 M60
189 Maya Smith 34:09 W10 **New PB**
190 Pieta Smith 34:09 W40
191 Andrew Smith 34:14 M45
306 finishers

Gungahlin 5k parkrun #209 14 October
115 William Arthur 28:42 M65
248 finishers

Queanbeyan 5k parkrun #25 14 October
2 Amanda Cook 22:08 W40
50 finishers

Batemans Bay 5k parkrun #76 14 October
34 finishers

Bowral 5k parkrun #159 14 October
39 Ruth Baussmann 29:20 W65
93 finishers

Albert parkrun, Melbourne #307 14 October
177 Sandeep Chandra 27:47 M40
404 finishers

Run with The Wind 10k 15 October
15 Adrian Cengia 46:48
52 Kelley Horan 54:22
106 Catherine Montalto 64:32
140 Lorena Blacklock 71:46
192 finishers

Run with The Wind 5k 15 October
16 Kym Chisholm 23:54
66 Vanessa Palmer 30:18
87 Rae Palmer 33:00
263 finishers

Melbourne Marathon 15 October
Giles Lamb 3:27.14
Peter Thomson 3:45.47
Caroline Campbell 5:39.19 **1st W75**

Melbourne Half Marathon 15 October
Sandeep Chandra 1:49.14


Sarah, Giles, Jennie

Monday, 16 October 2017

Guilty Party

Posted by speedygeoff on Monday, October 16, 2017 with No comments
Song of the Week-
The National – "Guilty Party"
At https://youtu.be/71xmrULJ-ms
This is from their superb new album "Sleep Well Beast"

)

Sunday, 15 October 2017

Today's distance group - part thereof.

Posted by speedygeoff on Sunday, October 15, 2017 with No comments

Saturday, 14 October 2017

Another fast parkrun time.

Posted by speedygeoff on Saturday, October 14, 2017 with 1 comment
Cookie finished in second place at Queanbeyan today.

Friday, 13 October 2017

Speedygeese training summary

Posted by speedygeoff on Friday, October 13, 2017 with 1 comment
Speedygeese training summary: now moved to Fridays!

Sunday 8 October Speedygeese long run report [Dave}:
Previously on the long run report:
“Last week’s run was all about the romance…the subtle interplay of relationship dynamics and emotional nuance. Ewen anxiously waited helplessly in the carpark for an hour, after his 15k clayton's jog/walk, wondering where Dave could be and running through all the worst possible scenarious, while Dave was off having fun running a decent 32k with Martin. After Dave and Martin finished their coffees, and Dave was leaving, suddenly Ewen appeared, in an anguished state of jealously and elation. Then Dave’s guilt and Ewen’s relief culminated in a pleasant reconciliation, which was short lived as Dave snuck in 2k that night to beat Ewen on the Strava Speedygeese leaderboard (running to Ewen’s front door just to rub salt into the wound 😳).
“As was noted in last week’s comments, the Speedygeese run report is so much more than just runnning. It's about love-hate relationships and the essence of being human….(well actually, it’s really about the coffee).
“And now, a quick disclaimer. Due to constructive international feedback on last week’s report (thanks Carolyne), this week we have an action packed, tension filled blockbuster. No romance in this baby…(well, maybe just a little bit of bickering between Jen, Giles, Ewen and Brownie about who went the right way, but I’d describe that as drama rather than romance).
“Anyway, back to the report…Today we set a new benchmark for going off course. It seems we have redefined the meaning of getting lost. How can a simple 20k from Aranda shops to Mount Painter and Black Mountain go so wrong? How many different possible permutations are there? Let’s see…Jen’s group goes straight up Mt Painter while the rest stick to the route around the base then up the top; Jen’s group descends the way we went up while the other group sticks to the course down the other side of the Mountain; Jen’s group goes left to the Gungahlin Drive underpass while those sticking to the route go right; Jen’s group goes their own way up Black Mountain and find an interesting trail to descend; etc, etc. Looks like there’s one common denominator here. 😜 🤔
Actually the only thing worse than Jen's sense of direction and going the wrong way at every possible turn is the (foolish) people who followed her (oops, that would include me). At least Brownie had an excuse. Despite his best efforts to keep us on course, and his valiant attempts to ward off the bickering, he inevitable succumbed to Jen’s hen-pecking endurance - looks like he’s taken over my role (lucky I’m not there when Jen reads this). 😬
“Ewen and Giles are also claiming a moral victory, insisting that they stuck to the course, but conveniently there were no witnesses. The good news is that no one got lost in the first two kilometres and there were no injuries. Plus we had a lot of fun, including the customary hanging from the trig (or chin ups for those with biceps – I just wish the guy taking the photo didn’t take so long).
“Distances covered today were Jennie, Sarah and Jason 11k, Bron and Thommo 16k, Jen, Paul, Sandeep and Ewen 17k, Lisa, Giles and Brownie 20k, and I snuck in a lap of Lake Gindy beforehand to finish with 30k with 800 metres elevation. We were also privileged to have local Legend Jane Gordon run with us (but, I must add, there are a number of other legends, past and present, in our group). 😯
I should, however, mention that my last 5k, especially going up Black Mountain, was not one of my best performances. Jen was so excited about that she couldn’t help taking great delight in capturing my worst moments, which no doubt we will hear about over and over – definitely time for an easy week though. I did manage to get 30 cups on Strava however and, as Ewen cleverly pointed out, using his natural statistical genius, that’s one cup per kilometre. 🤣
“Several of us regrouped and stayed for coffee at 2 Before 10, and also caught up with Janine and Richard who turned up later.”

Monday 9 October there were at Parliament House … Andrew, Sandeep, Bronwyn, Jennie, Ewen, Ruth, Christopher, Rae, Colin, Jen, Isaac, Thomas, Warrick, Pieta and me. The western loop of 930m was used and runners were invited to use one of the convenient exercise stations on each loop. Monday is coming around too quickly and I have to consider how to modify/augment/supplement this session, by next Monday. I do like Mondays and I do like Daylight Saving.

On Thursday 12 October, meeting at Woden Athletic track for the first time, we jogged the cemetery lap, when some retired to the track to run a 3000m event (Brownie, me, Ruth, Ewen) and others continued their warm-up then ran a “Five on Five” session - From zero to five minutes, run at a comfortable, normal pace. At the five-minute mark, increase speed for one minute. Do this on the 5, 10, 15, 20, 25. (Colin, Bronwyn, Brendan, Jen, Isaac, Sandeep, Dave)
It all seemed to work; even with a full car-park at the track itself. So, see you at Woden Thursdays from now on (even when there’s no Masters track there). We continue at Parliament House on Mondays.

Sunday runners



With Jason Roberts, Lisa Charles, Peter Brown, Sarah Johnson, Bron Sparkes, Giles Lamb, Jen Bright, Ewen Thompson, Jennie Blake and Sandeep Chandra.

Thursday, 12 October 2017

Reliving BBQ Stakes 6k course

Posted by speedygeoff on Thursday, October 12, 2017 with No comments

Every Wednesday lunchtime. About 50-60 participants each week.

Wednesday, 11 October 2017

"Ten common mistakes people make when jogging"

Posted by speedygeoff on Wednesday, October 11, 2017 with No comments
Normally, if you go out and jog, you can't really go wrong, as jogging makes you fitter faster than just lounging around. However, thanks to the internet, I found this...

Tuesday, 10 October 2017

All the recent speedygeese race results

Posted by speedygeoff on Tuesday, October 10, 2017 with No comments
AMRA Mt Ainslie Run-Up 2.3k 02 October
4 Monika Holmwood 15.15
14 Helen Way 21.28
15 Caroline Campbell 22.57
19 finishers

Lake Tuggeranong Stakes 6k 03 October
3. Sandeep Chandra 28:54
5. Peter Thomson 28:24
6. Roger Pilkington 34:46
10. Ewen Thompson 33:58
16 finishers

Customs 5k 06 October
2 Ewen Thompson 23:49
3 Geoff Moore 26:36
4 Caroline Campbell 30:01
5 Peter Thomson 21:34
7 Roger Pilkington 27:09
8 Yili Zhu 23:25
11 Giles Lamb 20:29
17 finishers

Burley Griffin 5k parkrun #70 07 October
26 Craig Wurtz 21:23 M50
50 Kelley Horan 23:26 W55
115 Jennie Blake 26:52 W60 **New PB**
238 finishers

Ginninderra 5k parkrun #283 07 October
39 Kevin Miller 23:57 M40
57 Bron Sparkes 25:30 W40
74 Geoff Moore 26:47 M65
111 Ruth Baussmann 29:16 W65
125 Chloe Miller 30:20 W10
126 Celina Miller 30:22 W35
209 Brendan Belcher 50:06 M35
224 finishers

Tuggeranong 5k parkrun #242 07 October
11 Nigel England 20:23 M50
30 Kobe Smith 22:16 M11 **New PB**
36 Shane Wright 22:55 M45
56 Peter Thomson 24:21 M55
69 Bronwyn Calver 25:17 W45
205 Maya Smith 36:58 W10
206 Pieta Smith 36:58 W40
207 Andrew Smith 36:59 M45
208 David Clarke 37:06 M55
250 Kerron Clare 43:23 W50
315 finishers

Gungahlin 5k parkrun #208 07 October
12 Giles Lamb 19:53 M40
127 William Arthur 28:44 M65
269 finishers

Queanbeyan 5k parkrun #24 07 October
4 Amanda Cook 22:39 W40
64 finishers

Batemans Bay 5k parkrun #75 07 October
38 finishers