SYDNEY STRIDERS ROAD RUNNERS’ CLUB AUSTRALIA

Sep 07 Jan 08

About the Blister Quarterly journal of Sydney striders Road Runner’s Club, Inc. (Founded 1980). PO Box R1227, Royal Exchange, Sydney NSW 1225, Australia. Opinions publishd in this journal, whether expressed by members or non- member, do not neccessarily represent the offi cial policy of the club. Adverti sing rate: $100 per editi on, per page ½ page $50, ¼ page $25. Classifi eds: $5 per editi on, full year$20. Circulati on approx 600

Copy Preferences How many words? As a guide, 1300 words anda picture makes 2 pages. Smaller items and lett ers are most welcome How to send? Email to [email protected] Write in a Word document and send as an att achment to your email Font: Cambria 10pt Photos: If posti ng, it’s best not to send your only copy. Send as a separate jpg fi le when emailing your stories

INSIDE ISSUE NO 103: Having three arms couldn’t have helped Tim’s chances, could they?

Chicago Marathon Indomitable duo dominate Coast to Kosci claims Mohammed Relatively new Strider, Tim Cochrane set a cracking pace in one of Australia’s longest races to end up, not only winning but breaking the old record by over Callister’s Conquest 4 hours!!! Tim, who also has a pretty smart Marathon time, was chased early of the Comrades on but prevailed. Read his report inside.

Colville captures Allison Lilley was first woman home; another great eff ort in a string of recent Kupau credibility accomplishments. She appears to have made the ultra marathon a way of life. Always cheerful, uncomplaining, personable and with an enviable laid-back attitude, she now has a sizeable fan base within the club and we await future Trailwalker tales of results with a degree of confidence. testing triumph Striders ruled this gruelling, 246k uphill event with the solid and reliable Fat Ass fun feature Philip Murphy taking out 3rd place and the amazing Ron Schwebel coming in 5th. Not a bad job for a 56 year old!

Urban Max unfolds It seems the Ultra is trying hard to replace the Marathon as a pinnacle of for life - loving Lisa achievement in running. This issue of Blister could easily have included 6 reports on Ultras but that was whittled down to 4 in the interest of avoiding Lots more inside... repetition. Perhaps real runners want to disassociate themselves from the “fun runners” and those who do marathons merely to cross it off a “things-to- do-before-I-die” list. Lots on Ultras inside. Read on, McDuff . BLISTER NO 103 SEP 07 – JAN 08

Club Phone Contacts Printed at President David Bray 9878 0181 PAPERTIGERPRINTING Vice President Tel: 02 9699 1788 Fax: 02 9690 1089 Jim Moody 0411 258 589 297 Abercrombie St Chippendale NSW 2008 E-mail: [email protected] Web: www.paper-tiger.com.au MTG Co-ordinator Phil Skurrie 0411 066 348

Secretary & Super Series Blister Printi n g Blister Contributi ons to: Michael Sharp 0439 470 145 Paper Tiger Printing [email protected] At Chippendale Or Striders PO Box Treasurer Charles King 9816 5593 Acknowledgements Database Manager Pauline Evans (proof reading) Keith Bateman, Allison Lilley, Tim Cochrane, Craig Dunn 9380 4583 Pauline Evans, Jim Moody, Tony Fatorini (pictures) Andrew Smith (Archives), Jess Baker (puzzle) Uniforms Managers Darren & Karin Kaehne 0417 109 565 Calendar & STaRs Manager Robin Cameron 9489 2755 Striders ready for 10k Series Director Barbara Becker 9388 8376 M a s t e r s N a t i o n a l s

6 Foot Track Manager Striders runners such as Keith Bateman, Ray Wareham and Dennis Wylie will Kevin Tillet 0419 244 406 be among the more than 600 Masters (over-35s) athletes around Australia looking forward to the 2008 Australian Masters Associati on (AMA) nati onal New Members’ Liaison championships, to be held at Blacktown Olympic Park from March 21-24. Lisa Carroli 0412 970 574 NSW Masters Athleti cs president Mark Johnston heads the organising Social Functions committ ee for the 2008 nati onal championships and says it’s great to see Naomi Frank 0409 500 814 Striders involved in the Masters championships. Chris Truscott 0402 464 047

ANSW Liaison “This is the sixth ti me the AMA nati onals have been held in Sydney and the Glenn Guzzo 0407 453 649 fi rst ti me the event will be hosted by Blacktown Olympic Park, previous events Shelley Howes 0408 643 536 having been held at Hensley Field, E.S. Marks, Homebush and Bankstown,” Caroline Yarnell says Mark. “Blacktown is one of the crop of new tracks built for the 2000 Olympics and was recently refurbished with a new grandstand. In additi on, STaR Maps the track has good outside arena faciliti es for throwing events. Joel MacKay 9517 3042 “A full range of events will be off ered, including walks, cross country and Mailout Manager multi -events. The meet will be run in conjuncti on with Athleti cs NSW and Ross McCarty 0403 557 127 we look forward to a well-organised championships, which also has social Results Manager events, such as a dinner/dance on Easter Sunday, plus coaching and athlete Chris Graham 0419 162 538 forums.

Volunteer Co-ordinator “The nati onal championships are a good place to meet other Masters Katie Rowell athletes and develop friendships with people of similar interests. With the World Masters Games in Sydney in 2009, the 2008 nati onals would be a good Seargent-at-arms start for a preparati on for this event. We look forward to having as many Wayne Gregory 0439 895 709 Sydney Striders members as possible att ending.” Archives Andrew Smith For more informati on about the 2008 AMA Championships, and Masters athleti cs in general, go to www.nswmastersathleti cs.org.au. Blister Editor Dennis Wylie 0404 898 661 - SIMON BUTLER-WHITE AMA

2 BLISTER NO 103 SEP 07 – JAN 08

By MOHAMMED ALKHUB “M A R A T H O N M E L T D OW N” THE 2007 CHICAGO MARATHON

Marathon Meltdown” was the 3:15 pace. By this stage the headline in the Chicago I started to run/walk and local newspapers the day pour water and ice over my after the 2007 Chicago head at any chance I could, Marathon. Sunday 7th whether it was at a drink Oct 2007 was meant to station, or from a spectator be my first taste of one of with a hose or bottle. the marathon majors, the Chicago Marathon – and The support from people what a taste it was. lining all the way along the course is a great experience It all started early in 2007 and it lifts the runners. when I decided to run the However, this year I don’t Chicago Marathon; and to think it really helped, as commit myself, I entered runners were just trying to the day the online entry survive the heat which was opened. My plan at the now around the 32 degree time was to try to run the mark with humidity at 90 Gold Coast Marathon in 3 percent. hrs and then just enjoy the experience of a “major” By the 35 k mark I was – the Chicago Marathon just trying to survive – with 45000 other runners this monster, reaching from all over the world. this mark in 2:58. Thinking about it now, I believe time wasn’t an object for me anymore – I just wanted to finish, What an experience! The temperature reached around knowing that people were dropping around me from heat 25 degrees before the starting time of 8.00 am and the exhaustion, and staggering along the course, hearing the officials announced that it was going to be a hot day so ambulance siren going all the time was not good. runners should drink a lot of water on the way and keep I pushed and pushed to the 40 k mark in 3:37 and, with rehydrating! Not the start I was hoping for, as I didn’t the last 2 k ahead looking like another marathon, for some go under 3 hrs at the Gold Coast and this was meant to reason I started to run again. Even though it was at a very be the day to do it. From what I had heard, the Chicago slow pace of about 6.5 per k, seeing the finish line gave me Marathon is normally run in cold conditions and near- that little extra energy to run the last 2 k, finishing in 3:51 perfect marathon-running temperatures ... looked like my and in one piece. I will not mention how lucky day was not going to be so lucky after all. sick I was and what condition I was in after the finish but I am sure you can just imagine that ... Despite all that I started OK and my splits were on target until about the 20 k mark, which I reached in 1:27, two minutes below target. But I thought “I can make them up Aroma-sensiti ve locals decided Mohammed really needed a shower in the second half”. How wrong I was – the temperature was rising by the minute and I reckon it had reached 30 degrees by that stage, and no matter how much water I drank at the water stops, it was just not enough. My pace started to slow a bit, reaching the 25 k mark in 1:52, six minutes below target, so I adjusted my target to 3:15, thinking positive and trying to stay as close as I could to my original target.

I know I am in trouble when I need to have salt tablets and drink water at every drink station, and this was the case by the time I reached 30 k mark, which I did in 2:23. This was a massive 16 minutes off the 3 hr pace and 5 minutes under

3 BLISTER NO 103 SEP 07 – JAN 08

Afterwards I realised that: (i) the officials had to stop the Melbourne Marathon 2 weeks later – well done! Note: race and have runners bussed to the finish line because Brian also ran in Melbourne, completing 2 marathons in of the heat; (ii) the hospitals could not cope with the 2 weeks! casualties; (iii) there was a shortage of water and cups as they had been used by the front runners. The organisers The Canberra 2008 MTG is well and truly up and still gave finishing medals to all runners who were running. In fact, as at the end of December, there are transported to the finish line. only 14 weeks until race day! So if you have been thinking about it, it’s probably already too late. I would like to congratulate the two other striders who finished the 2007 Chicago Marathon: Joe Pai and Craig There has been a very good response to the Canberra Dunn. MTG, so I’ll be looking forward to helping a whole lot of you achieve your first marathon goal. Next stop for me will be the 2008 London Marathon on 13th Apr 2008. The Canberra marathon training program is a 23-week training program and includes 101 run days and a total of 1,221 kms. The program builds up to over 70kms per week. S O M E F A C T S A B O U T T H E D A Y

 Highest temp around 32 degrees C So for those who have made the commitment to join the  Humidity around 90 percent MTG, well done on taking on a very big challenge.  Previous highest temp 28 degrees C in 1979  Previous lowest temp MINUS 6 degrees in 1988 A special mention to the ‘Fab 5’ mums who are all  Number of registered runners: 45000 training with the MTG to finish their first marathons in  Number of runners who started: 35867 Canberra.  Number who finished: 24933 To welcome in the New Year we have moved to 20km  Number who did not finish: 10934 long runs each Sunday. We are looking forward to  Number of fatalities: 1 spending time on the road with other Striders, and  Number taken to hospitals: 195 encourage you to join us from time-to-time (especially  Time when officials shut down the course: 4 hours those of you who have run marathons before and have into the race (8.00 – 12.00 mid day) lots of good advice to give).

M Y S T A T S O N T H E D A Y Many thanks to those who have covered for me in my injury recovery period – including Jim Moody, Fran  Gun time: 3:51:01 Boorer, Pauline Evans and Karen Canfell. I am now back  Chip time: 3:50:49 onto the road and hope to be doing the full program  Pace: 5.50 minutes per km again very soon.  Overall position: 2589  Gender position: 2020 Phil Skurrie, MTG Co-Ordinator.  Age group position: 228

MTG Information: If you want to receive weekly updates on the Canberra 2008 MTG, or to be informed of future MTG events, please send an email to [email protected] or visit the website at: www.sydneystriders.org.au/mtg

M A R A T H O N T R A I N I N G G R O U P Did you know? Haile Gebrselassie broke the Marathon world record on MTG 30th September this year. He ran 2hrs 4mins 26s in the Berlin Marathon and smashed the previous record by 29 Corner seconds. That is an amazing 29min 30s split for each 10km! By PHIL SKURRIE Quote of the Month: A big congratulations to the Sydney 2007 MTG! "Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every The finishers included: morning in Africa, a lion wakes up. It knows it must run Fran Boorer (4hrs 36mins) faster than the slowest gazelle, or it will starve. It doesn’t Brian Norton (4hrs 51mins) and matter whether you are a lion or a gazelle – when the sun Rob Partridge (4hrs 14mins) – however Rob did not comes up, you’d better be running.” finish the Sydney Marathon; he went on to finish the Unknown

4 BLISTER NO 103 SEP 07 – JAN 08

C CO OA A S ST T t o t oK OK SO C S IC I

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t’s now over two weeks since this epic race. I’ve Things went well early as I cruised at training pace and been putting off doing a report for many reasons but ate and drank reasonably well. I went through the primarily a combination of shift work and plain marathon at 3:26 which I thought was a little fast but no laziness. I’ll admit the race and the build up had left me big deal and the only obstacle on the mostly well graded feeling flat post race, more mentally than physically but dirt and gravel road to Big Jack Mountain was a 1 metre I’m getting over that now and having committed myself plus black snake. At the bottom of the climb up Big Jack I to a 4 week break from running I’m now riding the bike was still running reasonably well but starting to feel a bit enthusiastically. After GNW I was confident that the low on energy. I power walked the majority of the hill distance wouldn’t be a problem. My build up to the race and a shot of coke near the top was the pep up I needed was just training to maintain fitness and recover from to get going again. A bitumen road took me through GNW and trying to maximize sleep on night shift. Cathcart and then we turned right onto more gravel and up ahead storm clouds were building and a lightning and I went into the race with everyone expecting me to do thunder show was underway. There were two main well, not least myself. My heart was set on pushing for masses of cloud and we seemed to be headed between 24hrs although I wasn’t going to admit that to anybody, them but I copped the heavy rain and strong wind but the brain always said 26-28hrs was probably more anyway. I was drenched before I reached my jacket at realistic. After night shift Wednesday night I drove to the next stop then maybe 5 k later it was all over and I Eden on Thursday via Merimbula airport where I picked was opening the jacket to cool down. I changed shirt and up Deanne, my support crew. The car was stocked with socks and shoes at the next stop. I don’t normally worry water (a whole 50 litres), Gatorade, coffee, coke, bananas, about wet feet but with 160km to go common sense bread, honey, peanut butter, and vegemite, canned prevailed. I was up and down through the next 40km of spaghetti, lollies and gels. The pre race briefing was a undulating dirt road and was starting to feel somewhat nice way to catch up with everyone although I could have sleepy at times. done without the pressure applied by Paul and others regarding my likely race pace. At the 100km mark I sat down for the first time and shared a can of cold spaghetti with several hundred flies. The start was overcast and low key and we set off just Surprisingly it didn’t taste too bad and I washed it down after 5:30am. Martin and I were soon side by side at the with a cup of coffee. At half way I was feeling quite sorry front. We crossed the main road and I pulled away as we for myself and sat down to a bottle of water and some climbed the steep fire trail section. As I came out onto potato chips thanks to Paul and Diane. I took quite a bit dirt road the support cars were nowhere to be seen but of persuading to get going again but when I did I ran that didn’t matter they’d turn up soon. Martin was 100- quite well most of the way to Dalgety at 147km. Again I 200m behind. The cars came and the cycle of drinks and sat down for spaghetti and was reluctant to get going food every 4 to 5 km began. I saw Martin’s and Sean’s again. Eventually I donned the headlamp and reflective crews a few times but soon it became just me and vest and set out into the night. I’m not sure what it is Deanne. She must have been lonely as she would about running at night but the next section went well. I normally talk to everyone and if there wasn’t people to got to the bottom of Beloka range in good time and talk to she’d be guaranteed to get half a dozen texts per power walked up the hill, which is the worst climb on the hour but most of the course was out of mobile range. course, then ran the gradual descent into Jindabyne. At

5 BLISTER NO 103 SEP 07 – JAN 08 midnight on Barry Way just out of Jindabyne things and only had the 9km to the summit and 9km return to started falling apart again. Eventually I sat down in the the car park to go. This was mostly walked although I car for a power nap setting the alarm on my watch as tried to run at times. I probably could have run if martin both Deanne and I could have fallen asleep here and not was closer but the incentive of gaining a few minutes was woken for hours. I got out on the road again while not great enough. At the top we touched the obelisk and Deanne continued her nap and less than a kilometre up quickly turned around. The view was good but the wind the road I was passed by Martin’s support car. I didn’t cold. I managed to run, if you could call it that, a few dare ask how far behind he was when I passed them a sections back down and put on a decent show of speed little further on while they waited to resupply Martin. over the last couple of hundred metres. I finished in This was the kick in the bum I needed!! I had been saying 27:46:37. to myself earlier if Martin were to pass me I’d just let him go but now there was no way he was going to get away There are not many times in this report primarily that easily and as the climb of Kosciuszko started in because I can’t remember them accurately enough. This earnest I started the uphill power walk again. Deanne race taught me many things but primarily that I need to was also struggling. She stopped up the road and fell be tougher on myself to get going again when the going asleep several times only to be woken by me raiding the gets tough. I also needed to take more salt as my hands esky in the back. At one point she hit a wombat while were swollen at the end most likely as a result of doing not more than 15kph. Her response times were hyponatraemia and needed a greater variety of food. obviously quite slowed. Meanwhile I was trying to get What works well in a 100km race you can get very sick of energy to sustain me, I ate my eighth banana for the day after 24hrs. On reflection when I ran well in this race I and lots of lollies and gels and was asking for coffee quite ran well and if I can reduce the bad patches or at least get regularly despite the water in the thermos being not more out of them then an improved time is possible. more than lukewarm by this time. My stomach however didn’t really like the coffee and I began getting heartburn The race presentation was fitting for the race, low key and nausea. The road up Kosciuszko was advertised as a but recognizing the efforts and achievements of all, first continual climb but there are several downs along the through to last and those who did not finish. The Akubra way which I forced myself to run fearing Martin was is a unique trophy and one that won’t be shoved to the closing in behind. These downs obviously increased the back of a dark cupboard like the rest of my trophies. amount of up needed to get to the top and this was a little demoralizing after being out there so long. I was no Finally, a very big thank you to Paul and Dianne for their longer seeing Martin’s car behind but I didn’t know outstanding work and commitment in getting this race to whether I was putting distance into him or whether his where it is today. You have built a great foundation for crew were being cagey and making sure I didn’t know this race to grow and prosper in the future. There are, no where Martin was. It turned out to be the former, doubt, others behind the scenes who have done great thankfully and as day broke the road started to flatten service to this race also and many thanks to them as well. out followed by the descent into Perisher Valley and then Thanks to Deanne Nobbs, Your job as crew went almost the climb out followed by a relatively flat section to without a hitch (the exception being a bruised wombat) Charlottes Pass. There was opportunity to look back up and I hope I can repay the favour one day. Also to a couple of kms here and Martin was nowhere to be congratulations to all the other runners and crews on a seen so I started to relax a little. I was now more awake job well done.

By DALE THOMPSON H O W T O R U N 1 0 0 K F O R T H E

NNotot so so talented talented had been in awe of those who could run such long With this background I was more than willing to join in distances for ages, and as a middle to back-of-the- the training with Striders in the Storm, Oxfam team in pack runner, I thought the chances of me running a 2006. The training consisted of some very long, chatting 100k were nil. My brother, Martin, had run this distance runs through the northern tracks and trails of Sydney (and more) many times but his performances were of with Allison Lilley and who every happened to come such quality that they only served to make me feel along. I told myself that I would be the reserve (if they terribly inadequate to the task. My record of ultra runs needed one) while wondering if it were possible for me was very average and I had never attempted anything to do such long distances. On the day of their big run, I over 60k. slipped away from work at 11am and was bouncing out

6 BLISTER NO 103 SEP 07 – JAN 08 of my skin to see them arrive in Hornsby, all smiles and Davidson, but was feeling that I was in control. For once good cheer. This was more than could be said of my partner in my life, my odd sense of humour and my ability to talk Bruce’s team, who were nursing a serious case of cramping was a positive. We chatted and joked and time seemed to which had made them only able to walk for 30k. pass quickly. Coming into the Kuringai Chase, I managed to slip over and drive a wooden stake into my leg near the As the support crew, John Cameron and I prepared lunch hamstring. With loads of blood, it looked spectacular and for the team when they arrived at Crosslands, but they provided a good talking point for some kilometres. My were barely there and then they were off . They beat me daughter Holly, and ever faithful John Cameron, had been to Berowra so I decided that they needed some greater providing the support which came in handy as I reached encouragement from Appletree Bay. To that end, I joined Appletree Bay with serious cramping in my hamstrings. them in the rest of the run. It was fantastic to feel that I These cramps dogged me all the way to the finish. We could not only help them but get a feel for the run as well. were in a race against time because we wanted to beat the By the time we got to the finish I was hooked. dark down Lyrebird Gully. It was a matter of run, stop for cramps, then run or hobble as fast as I could. All the team In one of their kinder moments both Allison Lilley and were very supportive although I could feel that my pace Robin Cameron agreed to let me be part of their 2007 was a lot slower than what they were capable of. Oxfam team, The Strider Divas. From February to July I ran about 120k to 140k per week, including track reps and At Berowra the cramps were so bad that they were in both very long runs. On some Saturdays I would finish off a 90 my quads and hamstring muscles of the left leg, thus, I minute game of soccer with a 20k run. Robin and Allison could not stretch them out. I held the team up as I changed seem to be born for this type of running but to me it was a into warm clothing and finally got away, cramping every lot of hard slog. In mid July we started our long runs which time I tried to run. I decided on a fast walk and, in the dark, included one run of 9 hours. I had forgotten to was not much slower than a run. Allison, who eat breakfast which made the last 3 hours of had been full of life got talking to a member the run difficult, but taught me a valuable of another team and disappeared off into lesson. We also had some 6 hour runs the distance for some kilometres, only and many night runs from both to run back to us as we approached Berowra and Cowan which were at ....cramping Cowan. She was fresh as a daisy and an easy pace because of the extreme in great spirits. Robin was also full terrain. About 1 week before the run every time of supportive words and pressing we covered the start to Ararat Oval, I tried to run. on well. Bruce and I had both gone only section that we had not run in through some rough patches but training. This was done in driving I decided on a as a team, we worked well. rain and proved to be much hillier than I had hoped for. Fortunately for fast walk.... All our support crew, including me, the team had a sensible strategy Danielle McCormack, joined us for of walking all the difficult hills which the end of the run from Cowan to was much to my liking. Brooklyn. Somehow, I managed to get myself together and run a lot of the last Just prior to the run, our fourth team member section into Brooklyn. We could see the torches of found she was unable to do the run so I recruited Bruce the teams ahead, which served to spur us on. Deep into Inglis who had previously withdrawn from another team one of the last valleys, we passed the Canberra women’s due to his inability to fit his training in around his work team which put us into the first place for women’s teams commitments. He had foolishly said he would run a bit of (we had granted Bruce honorary status for this run). In it if we couldn’t get anyone else. the last 3k we managed to pass another two teams, coming 18th (and 11th team with all members finished). Both At the start I was a bundle of nerves. I was in great Bruce and I were shattered but Robin was very together company, so there was no concern on my part about their and Allison was full of beans. ability to finish the run. All of them had run this distance before but I had been known to pike out on runs as short as 20k, especially if they involved big hills. We said hi to Looking back, it was an incredible experience and the the other Strider teams and, in no time, we were off . Just most enjoyable run I have ever done. Much of this is as we started down the first set of steps within 2k of the due to the wonderful team members, Robin, Allison and start, Robin got a biting cramp in her calf , and shortly Bruce who supported me and were prepared to run much after, Bruce realised that the twinge he had felt 2 weeks slower than their capabilities to allow me to stay with before on the treadmill of an Indian Hotel was now a torn them. Our support crew were invaluable for both physical muscle. and emotional support. Danni can attest to the seductive nature of these runs for she is now hooked, having been a We settled in well and raced through the checkpoints great support crew member this year and, like me in 2006, to St Ives. I managed one faceplant on the hills around being lured by running the final kilometres with the team.

7 BLISTER NO 103 SEP 07 – JAN 08

By VANIA DAUNER 1.9km swim – 93km bike – 21km run

StridersStriders GG alal takestakes onon the Canberra City Half Ironman

y entry into triathlon started nearly a year and a bike ride. My husband and fellow Strider Nick Taylor half ago, when in February 2006 I fractured my and I piled our gear into the car and drove down to pelvis in two places after a long, steep Striders transition. It was dark and raining, what a lovely way to run. My low bone density couldn’t handle the impact and start! We went through to transition and set up our gear. on doctors orders I found myself not being able to run for six months. Desperate to keep doing exercise I turned to Soon enough the race director was announcing that we bike riding and swimming. I found that I enjoyed these were ready to start. A field of over 600 triathletes made two new sports and saw triathlon as an ideal way to their way down to the murky green and brown Lake combine them with running. In 2007 I started thinking Burley Griffin to the swim course. When I got to the of the Half Ironman triathlon. I chatted to my fellow waters edge the professional triathletes were already in Strider Allison Lilley about doing one and she was just as the water waiting to go. I was in the third wave start and keen. So I quickly throughout jumped in and winter 2007 swam over to Allison and I join my fellow trained on our female tri- bikes…..up and athletes bobb- down and ing around in around Akuna the water with Bay, West Head their bright and Duffys orange swim Forest. We even caps. Everyone tagged on to a was quite calm few bike riding with lots of groups in the giggling and eastern suburbs chatting and I but found that felt calm with we got dropped no real very quickly as concerns with our speed just the swim. All I couldn’t match wanted was to these Tour De do it without France type getting slapped, dudes. No No shrinking shrinking Violet, Violet, Vania Vania responds responds inin her her usualusual mannermanner toto thethe adulationadulati on ofof herher fansfans kicked or having Soon enough the Port Macquarie Half Ironman was on someone swim over the top of me. I also wanted to do it our door step with the amazing Ms Lilley entering the in 45 mins. As the race official instructed us to move to triathlon and successfully completing it. I felt my bike the swim start I still felt calm! At 6.35am the start was fitness was not yet up to scratch, so I continued training like most triathlon swim starts – arms and legs with my sights on a Canberra debut, now only eight everywhere but soon enough I found my space and just weeks away. concentrated on my breathing and swim stroke. The fastest females had broken away but I didn’t care and The Canberra Half Ironman finally arrived – Sunday 16 continued a controlled and steady pace. I felt good and December 2007! I jumped out of bed at 4.30am with managed to not stray off the course, hitting the course hardly any sleep as I kept thinking about the triathlon markers spot on. Very soon I was approaching the swim throughout the night and in particular the challenging exit with spectators cheering us on. I stepped out of the

8 BLISTER NO 103 SEP 07 – JAN 08 water and looked at my watch – 45 mins! I ran to me and I focused on keeping him within my sight all the transition and put on my bike gear and moved quickly to way back to transition. the bike exit. Off I went on my trusty Sub Zero bike, with the rain coming down. The bike course was 93kms, in a I arrived into transition and immediately felt great and three x 31km loop. The course went from the city centre, glad to be off the bike. I felt even better when the through the suburbs and out to the ACT countryside. The Technical Official told me that I had made the cut off time bike course was undulating with a lot of false flats and a and to immediately proceed to the run course. I quickly nasty hill climb out at Coppins Crossing. My first lap changed shoes and excitedly ran to the run course went well and without incident, although many consisting of two x 10.5km loops along the Lake Burley triathletes sped past me and I had to be careful going Griffin shore. I pulled out my Striders splits chart which I down the steep sections in the rain. As I returned to the had calculated for 2 hours and 10 min. For the first 10 city centre to start my second lap my fellow Striders and km I ran according to the chart and felt pretty good. Not Balance triathlon club friends were there to cheer me on long after this I could feel my body slowing down so I and ring a cow bell to let me know I was doing well. decided to run without the splits chart and just go by feel. I was now on my last lap and the course was once again I made my way out of the city for the second lap with the starting to look very sparse with my fellow triathletes rain still coming down. I still felt good on the bike and few and far between. As I came near the 17km mark my munched on a Power Bar and drank my water. Once hips, quads and shoulders started to ache and so did the again, I found myself climbing the nasty hill at Coppins muscles in my lower legs. I continued on and soon Crossing. I switched to my granny gear and slowly enough I could see the finish area and as I came closer to peddled up the hill to conserve energy. A guy ahead of the finishing chute entrance my Strider and Balance tri me was now pushing his bike up the hill. I continued on club friends and my husband formed a Guard of Honour past him but could feel the strain of this nasty hill. I for me to run through. I was excited and hoped that I focused on getting up to the top and felt good when I got would be able to bend down and run through without there! As I continued and entered the city centre riding looking like a 90 year old. As I entered the actual past transition I could see the professional triathletes finishing chute the MC announced my name and asked and the faster age-groupers on the run leg around Lake my friends to jump the barrier and create another Guard Burley Griffin. of Honour for me to run through…..more bending down! This was amazing - my friends cheering right on the I continued on to my third and now final lap riding past finish line and the final timing mats lying in front of me. the friendly sounds of my friends with their ringing cow Through the Guard of Honour I went and over the timing bell. As I headed out to the countryside there were very mats - what an amazing experience – I had just finished few bike riders on the course. For the most part now I my first Half Ironman! was riding alone and worst of all it was raining again! Soon enough I was back at that nasty hill at Coppins My times: Swim 46:34, Bike 4:34, Run 2:21. Finish time: Crossing! I switched to my granny gear and focused hard 7:42 on getting up as I was now starting to feel fatigued. There was no way that I Match the facts By Jess Baker was going to push my bike up that hill so I was glad when I got to the top and was How well do you know your fellow Striders? The names here able to say farewell to that hill. As I was do NOT match the facts. Can you re-arrange them correctly? riding out in the countryside with the cows to keep me company the sun NAME FACT started to come out along with the dreaded flies. At this point a motorcycle Sam Isbell Once stopped for a light bit of shopping during pulled up alongside me - it was two the Tokyo Marathon (for a camera?). Technical Officials. They asked me how I was going and I told them my hips were Michael Lovric Despite possessing Japanese linguistic abilities, has hurting but that I wanted to finish. They slept rough - on more than one occasion, in Japan. told me I was doing a good job and riding well. I asked them if I was the last bike Karen Canfell Has not only been mugged by Kangaroos, but has rider on the course and they told me that also sat on a toilet 20metres under water. there were still a few riders behind me, which really cheered me up! Shortly Graham Sheargold Has a passion for Spider bites, tropical diseases, after another bike rider came up beside the Thai language, oh, and running - of course! me and we laughed about our sore bottoms and how we couldn’t wait to get Adam Moody 3 siblings of mother's family married 3 siblings back to transition. He rode off ahead of from father's!

9 BLISTER NO 103 SEP 07 – JAN 08

4th and 1st Vet, Age-Group wins for Jenny Truscott and The Archives Wendy Downes. Keith and Margaret White organised 10 YEARS AGO Striders teams – the Strider Supremes (Joanne Barton, Wendy Downes, Breeda Kelly) were 2nd Female team, Ron Stizinger won the 10K Series Handicap (and return Strider Skuds (Joanne Cowan, Mark Fiore, Stephen ticket to South Africa) two years after a heart attack. Guy) 1st Mixed team, and the Striders Supermen (Ray Robert Bamann, host of the Wahroonga Wobble, was Doran, Jonathan Trope, Raymond Potter) and Striders considering reverting to the original course, the one that Stallions (Brian Grant, Neil McGill, Rod Lovel) were caused Irwin Light to shout at him “ You failed – I’m still 2nd and 3rd Vets teams. alive !” Subscriptions were to increase from $48 to $55. S.W. Bag did not run the Ragan Gawn Marathon. The Committee decided not to proceed with a proposal to purchase a Club van to carry STaR and 10K gear. Geoff Taylor (then Treasurer) and Amanda Dawson were 5 YEARS AGO wed. Carl Barker came 2nd in the London – Brighton 50- miler. Peter Truscott missed out on breaking 3 hours in Chris Truscott was on the annual trip of the ‘Berlin the New York Marathon while Rozanne Green was a Boys’ (Chris, Peter Truscott and Chris Dwyer) to the pilot for an Achilles Sydney runner. Kelvin Marshall was Berlin Marathon. Chris joined a select few Striders with a 3rd in the Brindabella Classic in 4:08:11. Kevin Tiller sub 2:30 time (2:29:44). Joanne Cowan won 3 Golds reported a DNF (Did Nothing Fatal) on his first attempt at (10km, 8km X-C, 5km track) and a Silver (half marathon) 100 miles in the second running of Glasshouse. With at the World Masters Games in Melbourne; Jenny what could be a Striders motto, Kevin wrote, “It pleases Truscott won the NSW 10k Track and Jonathan me that I continued beyond the sensible point to stop.” Worswick won the Fitzroy Falls Marathon. David Sill Another first DNF was David Sill in the 246km told of finishing the 246km Spartathlon (Athens to Spartathlon from Athens to Sparta. David missed the Sparta) in 35:36:25, 5 years after his first attempt. cutoff by 2 mins at 139km. Sarah Entwistle felt like Xandra Dunn and Sean Greenhill reported on the joining the record 150 DNFers in the fierce winds of the Mudgee Marathon where Xandra was 1st Female in 3:22, Hawaii Ironman but held on for 7th place in 12:34, breaking her own record, and survived being chased by a Derek Smith finished in 14:54. At the World Triathlon friendly bull. Sean won his Age Group and a bottle of C’ships in Perth, Brenda Hamill was 3rd W50-54. In his port, as did George Lisson who was 3rd outright. Randy article on the Istanbul Marathon, Graham Butler quoted Brophy ran the Willy-Billy where he was 4th Strider ‘If you have half a mind to run a marathon you are over- behind Chris Truscott, John Young and Peter Truscott qualified’ – and then tried to sign up for the race at the and just ahead of a guy in an Elvis costume ! James local hospital psychiatric unit! He received a post-race Moody ran the Sydney Marathon and found that if you massage at a Turkish bathhouse, administered by a are doing a Half Marathon PB at halfway the second half ‘gorilla’ who did not understand what a delicate thing is a will not be much fun; Kelvin Marshall was 1st Strider in post-marathon body. Jonathan Worswick was 3rd in 2:58:18. Steve Hume was 1st Strider in the Cities California’s San Juan Trail 50miler in 7h 49. Malcolm Marathon in 3:01:58 and 10th overall. Allison Lilley won Satchell came 9th in the Willy-Billy in 2h 37. After the Striders Handicap Half. At the Glasshouse 100 Mile coming 5th and 6th respectively in the Sydney Tower Kelvin Marshall was 3rd in 24:58:42 and Sean Run-Up, Jenny Truscott and Dean Degan both won the Greenhill finished the race on his third attempt in 7th Chatswood Vertical Run in the Royal Sun Alliance place in 27:39:26. At the World Triathlon C’ships Mark building. John Young was 3rd Male and Tina Campbell Preston won the Over-40s Clydesdale division (over won her Age Group. The Awards Brunch saw Open 90kg). Greg Donovan ran the New York Marathon as a Marathon Awards to Joanne Cowan (and Vets) and Carl fundraiser in 3:04. His employer, Aon, had offices in the Barker, Vet winner was Chris Dwyer, Masters Jonathan World Trade Centre and used the race as a fundraiser for Trope and Tina Campbell, Seniors Manfred Fiedler. children who lost a parent on 9/11. Julie McGaw Open Half winners were Joanne Cowan (and Vets) and completed Hobart’s 21k (uphill) Point to Pinnacle and John Young with Vets winner Stephen Jackson, Masters Michael Bailey ran New Zealand’s 67km Kepler Ray Doran and Wendy Downes and Seniors Manfred Challenge. The 10K Series was won by Joanne Cowan Fiedler. Ultra Runners of the Year were Dawn Tiller and (and Vets) and Andrew Knox, Vet Ross Sinclair, Kelvin Marshall, Triathlete of the Year Gary Leahey; Masters Elizabeth Woodhams and Ron Schwebel, Improver of the Year Margaret White and sub-3 and Senior Heiko Schaefer. Salvador Gala was Handicap sub-4 marathon Improvers were Guy Griffin and Winner. The Super Series was won by Stephen Jackson Manfred Fiedler. The 10K Series was won by Joanne and Tracey Love (both Open and Vets), Masters Tina Cowan and John Young, both obtaining maximum Campbell and Barry Rutter and Seniors Heiko possible points by winning all 8 races they entered. John Schaefer. The Striders affiliated to Athletics NSW and Hamilton handed over the 10K Series directorship to Stephen Jackson’s team remeasured Six Foot Track as Breeda Kelly after 2 years in the job. Four months after 45km, not 46km. And Heiko Schaefer asked if they the event, the SMH Half results came out, Joanne Cowan checked it was really six feet wide !

10 BLISTER NO 103 SEP 07 – JAN 08

By SHARON CALLISTER

CComradesomrades Marathon Marathon n 17th June 2007, I ran in the 82nd Comrades coming back from injury and who was not particularly Marathon. The web site describes the marathon as interested in running a fast time. the “ultimate human race- It will define you”. I am It’s difficult to describe to you how exciting and pleased to say some two months on, I was not rewarding this event was. Imagine the beautiful scenery, disappointed. The race did define me and each of my the fresh air and the sheer challenge of it all and the 12,000 fellow competitors. It defined me through adrenalin and excitement. Well it definitely changed how commitment, dedication, hard work, motivation and yes, I thought about distance running… I loved the challenge even pain. and the distance and so I began to look for new challenges. On the 4th of August a friend, who also ran the event, and I were I found out about Comrades fortunate to be interviewed by marathon a few years ago and Tonya Roberts from ABC radio’s decided I just had to do it, even 774 on our Comrades experience. reading the website just makes you In preparation for the interview I want to be a part of this famous was asked to consider the race. At first I thought I could following question about my encourage one of my running experience and I am so pleased I friends to do it with me, but for took the time to put this on paper. various reasons they were not available. In the end I decided then Many of you have said to me you to do it myself and set 2006 as the think I’m crazy for what I did, well year to do it, However, job changes maybe after reading this journal, etc made that impossible so I you will see that I’m not crazy at all rescheduled to 2007. and you may even want to run with me next time, that’s if I ever A few years ago my sister in law do it again……. died from breast cancer aged 34 years. I have a friend today, also in her early 30’s who is critically ill. I Why did I do it? look at these people and am so sad I took up marathon running about for what they have had taken away nine years ago, I had always from them and I treasure every wanted to run a marathon and a opportunity my good health brings few years after having my son, I to enjoy life and stay fit and well. I thought the time was right (1999). know I am fortunate to be able to complete the many exciting In the year 2000 I was living in challenges that such good health Sydney and I got caught up in all allows. the excitement of the Sydney Olympics’. I decided to run the “thin blue Line” the actual What were the main challenges and memories ? Olympic marathon course, which finished in the stadium For me the main challenge was actually getting to the at Homebush, it was a great experience and I found that I start line. In my mind I was doing the 89.3km race on really liked the marathon distance. June 17th no matter what, but the reality was that things for me definitely did not go according to plan. I had a I had a number of friends who regularly ran ultra number of issues in my life that were impacting on my marathon’s, something I could never quite get my head ability to train. around (I thought they were crazy!). Finally one of them convinced me to do the “Six Foot Track” ultra marathon. I missed a critical training milestone, the Canberra 50km This event, whilst only 45km’s in distance, is brutal. It’s in April and had to take two weeks off training at a held in the Blue Mountains (mountains being the key crucial time (some of you may remember why!). Just word here) of NSW and is allegedly equivalent to running after that I met Tory Trewhitt who owns and operates a 60km road race. The race has a seven hour cut off so I the personal training business “Trew Health” at agreed to run the course slowly, with a friend who was Melbourne Sports and Aquatic Centre and who was also

11 BLISTER NO 103 SEP 07 – JAN 08 running the 2007 Comrades marathon. Thankfully, went right past me and beat me by about 20 minutes, through him, I got back on track and was able to how good was he? complete the training with minimal impact on my performance. Describe the pain of the event At the time you think that nothing could hurt more and I Once in South Africa I had trouble with my diet and remember at the end of the race Tory and I looked at during the carbo loading phase had difficulty eating each other and we could see in each others eyes the anything at all. This did cause me stress but there was impact that pain had on both of us, you had to really nothing I could do about it. experience it to understand. It was almost scary, like oh The journey to the start line at Pietermaritzburg was also my god I can’t believe I survived that. quite eventful. The coach was late leaving Durban (3.30am) and to complicate things the driver proceeded The pain is also a lot like childbirth (well I know only a to take three wrong turns, so we did not arrive at the all woman could say that), but once you stop running, the important destination until nearly 5am, definitely way pain goes away, just like when contraction stop!! After too late as we had to drop off clothing bags, make final childbirth you forget the pain of labour and it’s the same preparations and get to the start by 5.15 am. with Comrades, I now cannot remember the feel of that pain at all. I was seeded in “D” section (middle of the pack) and unless I wanted to start at the back of 12,000 other When do you eat and drink while you run the competitors I had to climb the six foot plus barricades Comrades marathon? and drop in on my fellow competitors which, of course, I I ate the oranges, some bananas and carbohydrate gel. I did! So there was a bit of excitement before we even had dreamt of the potatoes that would be available in the started… second half of the race for months before hand and how they would sustain me. However, the first one I had made I remember feeling many different emotions on that start me feel a bit sick so no more potatoes. line, scared, anxious, hopeful and excited. I also felt so very proud that I had even made it to the start line, I was How has it impacted on your life being a Comrade? in South Africa lined up for this prestigious event, I had I feel very special and at peace, when I think about it now to pinch myself. I always find myself smiling, I have more confidence in myself, I know I am part of a very special group of I knew at the time that I had the strength and the courage legends. to finish the event but I was very scared that an injury would cause me to withdraw, that was my biggest fear by What physical challenges would you balk at now? far. The next fear was that I would take too long to If it is in terms of endurance, I don’t think there would be complete the course ie over the 12 hour limit, imagine many I would balk at, now if you talk about bungy being 50 metres short of the finish line and the final gun jumping or something like that I would need a bit of sounds, it wouldn’t matter that I had made the journey, encouragement. the medal would not be mine, neither would my finish be officially acknowledged- oh god, dread the thought….. What was the impact of the event on your family- were they supportive? I spoke to a number of people on my journey but not My husband and son are my number one and two nearly as many as I had imagined I would. I think I had supporters, they were fantastic. mistaken the “Comrades spirit “for meaning that people talk a lot rather than share the emotions and feelings. Did you communicate with other runners? However, once the pain set in, it was pretty clear why See above answer but in short the answer is yes but it there was not a lot of talking going on. wasn’t through speech it was the special feelings, the knowing looks of encouragement etc. I remember being told to dedicate each 10kms to someone you know, when you feeling good dedicate this I also was in awe of the camaraderie between the blacks to ones you love and when in pain dedicate these 10kms and the whites. I saw so many of them hugging, chatting for some of your least favourite people, this was a good smiling and encouraging each other I almost couldn’t distraction for a while but after 50kms or so your mind believe I was in South Africa. starts to wander so I found it too hard to remember where I was up to. Would you do it again ? One other vivid memory for me is that of being passed by YES, definitely………. now imagine a Malvern Harriers an English runner at about the 75km mark. It’s not that I Comrades team! Any takers????? don’t like being beaten by the Pom’s but this guy was a double amputee and he was running with two prosthetic I’d love to but I’m doing something else that day – Ed legs. Here was I thinking how special I was and then he

12 BLISTER NO 103 SEP 07 – JAN 08

By CHRIS TRUSCOTT Deek toweled off to return to the podium to officially open the Stromlo Cross country circuit before the elites took to the starting line. His words were inspirational, his presence always motivational and his enthusiasm, well he view from Stromlo Observatory in the A.C.T. is that’s something Australian distance running can continue to wish for more of from our most influential not what it used to be. Just three years ago, thick, past & present sporting stars. luscious pine forests covered the area. Amongst this forest an intimate network of trails criss-crossed their way throughout. These all known to a coveted many A field of 13 girls started their 8km journey with the in the running circles and each leading the way back to highest of hopes but soon realized the rapidly rising Deek’s drive where the legend of Rob DeCastella grew for temp would sour their motivation. By the time the finish 2hrs every Sunday morning. rolled around, eight had dropped, exhausted and out of gas. Greta battled superbly to finish in the money with Three years ago Stromlo burnt. The pristine trees 5th, having taken one girl with 200m to go. This girl ravaged by fire, the soils scorched and runner’s hearts would not finish as she too dropped with exhaustion. sank. A lonely half burnt sign declaring “Deek’s drive” all Lara Tamsett (who is the niece of veteran champion Liz that remained of the Sunday run. Miller) won in a very tactically mature run. Now with the help of the man himself, Stromlo is back on the road to recovery. Thanks to the efforts of Deek and government financial assistance, Stromlo now boasts a world class cross country course in the making. I say ‘in the making’ only because the trees that are struggling to grow quick enough will eventually rise around the existing lush ‘fairway’ paved grass course and create an amazing arena for the world’s elite to experience. Greta & I traveled to Canberra recently for the official opening and accompanying races. As I had not driven out that way since the fires, it took a few double-takes to recognize that the bare hillside to D eek’s “cross country” drive my right was in fact my eek’s “cross country” drive destination. D The temperature once out of the car, 30+ degrees. The The men’s race was similar with the likes of Lee Troop only means of shade, a new grandstand facility built to possibly still recovering from his fantastic Berlin house such competitions. And of course – the damn flies. Marathon, fading in the closing stages. Strider Tim Rowe But once we stepped foot onto the newly grown grass battled throughout the final smaller loops to record a and jogged the gently undulating course through the solid 25:40ish time. Martin Dent strongly ran away from various loops (which could be opened and shut to create Mark Tucker to record an unbelievable 23:30ish time in various distances), did we realise how great this venue what would have been easily over 32 degrees by their would become from the day’s inaugural opening. The 12:30pm finish time. The reason for the late starts you largest loop is 2.5km with spectators ideally catered for. may be asking? Political time scheduling; the opening to The 100+ juniors ran their 2.5km at 10am. The 5km fun coincide with the arrival of the Sports minister. run at 10.30am was a modest 30degrees and also So the winner was Stromlo Forest. The trees are there consisted of approx 100 people. I was happy to cap my again albeit small and eager but the venue and course distance for my long-run incorporated race at 5k so I will take pride and place in Australian distance running. raced and recorded a 15:44, just outlasting long-time This will be visited by foreign champions in the years to running veteran Des Procter who raced the 2nd 2.5km come. Our own World Cross country trials will be there loop strongly. What was more a highlight was beating the on March 8th next year. current Australian Marathon record holder – Rob DeCastella. Can’t take that away from me. And yes, Deek’s drive will again reign supreme.

13 BLISTER NO 103 SEP 07 – JAN 08

By GRETA TRUSCOTT The importance of strength training for

middlemiddle and and LL ongong distancedistance runners runners

or those of you new to the running scene - right number of reps, to build power and endurance and was through to the elite category, you may not realize afan of the outdoor workout. De Castella encouraged that by simply adding an additional 1 or 2 strength exercises mainly for the legs which exaggeratedly sessions to your normal training week, you are simulate running actions i.e. bounding, jumping, high multiplying your chances of success at that next race. knee lifts, lunges and step ups. And also exercises for the abdominals and lower back and for the upper body using Now you may think that by jumping into an aerobics your own body weight i.e. pushups, chin ups and dips. class or by pumping iron at the local gym, you are becoming stronger. But have you stopped to consider that you may be getting stronger in ways not optimally A specific strength training program for runners beneficial to your specific running & racing goals? incorporates the following pointers as outlined below with some basic examples to give you an idea: Research shows that specific strength exercises and drills can significantly improve your running performance and ¾ most exercises in the standing position i.e. lunges reduce the risk of injury. We have all heard of Robert de or step ups Castella, a world champion marathon runner (and ¾ exercises which train diagonal movement – current Australian record holder). De Castella (1984, p. opposite hip to shoulder like how we run i.e. 84) outlined the importance of strength training to lunges moving forwards with running arms increase muscular strength thus building up protection against injury. De Castella incorporated “light circuit ¾ training rotation of our mid section i.e. twisting workouts in his weekly training routine, mainly to medicine ball throws in standing strengthen areas susceptible to injury” and found that ¾ foot plant balance and stability i.e. one leg squat. “additional strength work does enable you to maximize Increase stability demand by standing on a pillow, your fitness, and consequently your performance”. wobble board or bosu (half swiss ball) ¾ exercises that work to stabilize your core whilst Why does strength training need to be specific? moving your arms and legs. If you have a strong and well balanced abdomen, lower back, and Specificity is a theory in sports physiology which pelvis, then your arms and legs will be able to underpins that you get what you train for. Therefore, work efficiently. i.e. alternate arm leg raises using simply put, if you want to run well then you should be a swill ball out running. And if you want to improve your running further a specific strength training program can greatly ¾ developing form, balance and ground foot assist. Just as you know the running program needs to be reaction/elasticity (the quicker your foot can specific including things like speed sessions, hills, long rebound off the ground with greater power, the runs, lactate threshold sessions etc. Likewise, your better) i.e. drills like hopping, knee lifts, skipping, strength sessions need to be specific. bounding which develop quick ground reaction time, stride length and stride rate. Running drills Specific strength training for running is not utilizing the help improve balance and form. Drills help traditional exercises and machines whereby you are improve the upright posture, being more up on lying or sitting mostly with 2 legs/ 2 arms moving at the your toes, extend through the entire lower limb same time in the same direction i.e. leg press, leg (from hip to toes), getting the foot off the ground extension, leg curls, crunches, back ext, bench press, quicker etc, which can all help your running form shoulder press. These exercises do not develop balance, and enhance your pace. stability, power or dynamic flexibility associated with the needs of a runner. Although these traditional exercises All strength programs need to start with the basics and may be good to strengthen or tone certain muscles for getting the strength and technique correct. For example reasons other than for running specificity. you would start with doing standing two leg squats and progressing to one leg squats only after you have De Castella (1984) believes that concentrating mastered the two leg squat. Then after mastering the one excessively on a range of never-used motions is of little legged squat there are further advanced options to importance in running. He said it is best to do strength develop. You may find you are more advanced at some work in a circuit type format incorporating exercises exercises than others. It is important to match up each using your own body weight, speed, light weight, high exercise with your level so that you avoid strain.

14 BLISTER NO 103 SEP 07 – JAN 08

Basic concept of strength training foremost, preferably each day, ahead of exercises for your arms and legs. If you have reasonable core stability Strength exercises develop the muscles for different it is important to maintain this by continuing it as part of levels of force and over varying lengths of time the rest of your weekly or bi-weekly strength sessions. depending on your sport. Sprinters need a more Stability training is different to weights in that it trains maximum and explosive type of strength to be your body awareness and works the endurance of the immensely strong and fast over a short distance. As we stability muscles. move toward the other end of the spectrum longer distance runners need more strength endurance. Additional Segment: Utilizing strength exercises makes your muscles, tendons and joints stronger to sustain greater force in the Benefits of Stretching exercises and number of reps and sets you are doing enabling the building of running strength endurance Stretching is unfortunately one of the most under- more optimally. utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Benefits of specific strength training As a runner you don’t need the flexibility of a gymnast Strength Endurance but you do still require a good level of flexibility so that The strength needs of a middle-to-long distance runner your muscles and joints can move through the full range are called strength endurance (De Castella & Clews 1996). efficiently. If your muscles and joints are tight they are This means the ability to sustain strength over a period more likely to get injured. If your muscles and joints are of a few minutes of continuous activity (i.e. 1500m) to a tight you will not get the optimum power out of them and period of over an hour for a half marathon or hours for a this will slow you down. Also tight muscles impede good marathon. You will need this strength endurance circulation, limiting the oxygen and nutrients to the particularly for surges or when going up hill and then to muscles, which are required in premium amounts for keep going without dropping off your race pace. You optimum action (Walker 2007). develop your strength endurance via sufficient base mileage, speed work, hills and strength exercises. How many of you fall short by skipping your strength sessions? Keep better running form Having stronger back muscles, abdominals and gluteals helps you keep a more functionally upright posture. It is easier for your body to work efficiently whilst keeping Group Strength this more upright posture. It is harder to propel your self Sessions at Queens Park forward if you are hunched over and sinking into the INSERT REJOOV ART HERE ground. Compliment your running program with strength training consisting of specifi c whole body exercises, core stability Injury prevention work, drills & stretching. Good strength is needed even for marathoners, for Specifi c strength training can signifi cantly improve example, in the lower limb muscles and tendons if they your running performance and reduce the risk of are to sustain endless hours of pounding the road. injury. Without it the runner will be more prone to injury and Catered for beginner to experienced. Be a stronger and more may not be able to complete the kilometres required to balanced runner. develop their base fitness and speed (De Castella & Clews 1996). $15 per session $70 for a block of 5 sessions $130 for block of 10 sessions To provide stability 5pm Sundays 6:15am Mon & 6:30amWed Being stable will make your running more efficient and technically better by allowing you to generate more force Greta Truscott with your arms and legs (SportsMed SA 1998). The Personal Trainer ‘moving’ muscles being your arms and legs can generate Registered with Fitness Australia more power when stability or ‘holding’ muscles keep B.App.Sc. (Occupational Therapy) your spine, shoulder girdle and pelvis stable. Stability helps prevent the injuries that are caused from poor Why do it in a gym when you can do it outside! movement patterns. It is important to incorporate core Call Greta on 0419 021 694 or stability exercises into your strength sessions. If you have email: [email protected] poor core stability you will need to work on this first and for more information and to book your spot in the group.

15 BLISTER NO 103 SEP 07 – JAN 08

Stretching is part of an effective cool down process after explaining to them your needs for a strength program to a run, race or session. After strenuous exercise (lets face be running specific. If you are injured make sure you do it - running is a very strenuous) or high impact activity, your rehabilitation exercises in liaison with your Physio there are micro-tears in the muscle, blood pooling and or Sports Dr then build on from here as you recover. All accumulated waste products. Stretching will relieve all programs must be gradual to allow your body to adapt this by lengthening the muscles, improving circulation and improve without injury! and removing waste products. This is important for good You can contact me for more advice about strength recovery so you can back up your training consistently exercises appropriate for you and your level. Rejoov and improve your performance. Fitness provides outdoor group strength training for With each passing year muscles and joints seem to runners in Queens Park. Or I can help you develop a become stiffer and tighter. This is part of the aging program after assessing you in a one-one situation and process and is caused by physical degeneration. providing consequent monitoring in person or over email Therefore it is all the more important to nurture your ([email protected]). body and maintain daily stretching. You can contact Jason McLaren, sports biomechanist, i.S.P.O.R.T for further advice. He utilizes evidence-based Amount of stretching required sport & exercise practices to increase athletic Before a speed session or race the warm up is mainly performance & reduce injury. The aim is to educate active as outlined below with some static and dynamic professionals & athletes of all levels on biomechanical & stretches and running-specific drills to be undertaken sports related issues. [email protected] after the warm up jog. www.biomechanics.com.au Most stretching should be undertaken after your run and References cool down jog is complete for 10-20minutes. This is when your body is still quite warm and you will get a great stretch. Use this as relaxation time where you can 1. De Castella, Robert & Clews, Wayde. 1996, Smart listen to nice music in a quiet room or out in a park in the Sport: The ultimate reference manual for sports sunshine. Hold each stretch for 15 seconds but longer for people, RWM Publishing Pty Ltd, ACT. tighter or more problem areas. 2. De Castella. 1984, de Castella on Running, Curry O’Neil, Victoria. Correct warm up before speed sessions and races? There 3. Stretching & Stability: Injury Prevention & are 4 key parts as underpinned by Walker (2007, p. 40) Performance Management, 1998, SportsMed SA and the most effective according to my experience: booklet, Adelaide. rd 1. Light warm up jog 15-20 mins. To elevate the 4. Walker, Brad. 3 ed. 2007, The Stretching heart rate and respiratory rate, increase blood Handbook, Walkerbout Health Pty Ltd, QLD. flow and muscle temperature. 2. Static stretching 5 mins. To lengthen major muscle groups and associated soft tissues. Holding Greta Truscott each stretch for 15-30secs. Personal Trainer 3. Sports specific warm up 5-10 mins. To prepare Cert. 4 Personal Training Registered with Fitness Australia for specific demands of running. Drills i.e. butt B.App.Sc. (Occupational Therapy) kicks, high knees, skipping, and strides 3-5 x 50- 100m. First stride at 70% and build up to the last Rejoov: Sports Massage & Fitness stride being 90-95% of max speed. Unit 4/52 Queens Park Rd 4. Dynamic stretching 5 mins. Controlled soft Queens Park NSW 2022 bounce or swing of body part in standing i.e. leg Phone: 0419 021 694 swings forward and back or side to side, upper Email: [email protected] body twists or shoulder circles. ABN: 76 780 267 928 All four key parts outlined above work together to bring body and mind to physical peak for the speed session or race ahead. A good website to check out is www.thestretchinginstitute.com. What the...? Proudly and strangely heralded as their very own Where to find strength training relevant to runners (and definitely not Labor’s) lasting heritage act, the Do your research! Talk with your running coach to outgoing federal government provided something develop an appropriate strength program. Research the that may be of use to runners. It is a map of all public scientific evidence. Try the Cool Running website to toilets. Planning a run somewhere? Check it out: discuss with the broader running community. Liaise with http://www.toiletmap.gov.au/ appropriately qualified gym staff and personal trainers

16 BLISTER NO 103 SEP 07 – JAN 08

By LISA CAROLLI

UUrban r Mb a n Ma a x x 2 2 0 0 0 0 7 7

y husband, Malcolm, and I decided to do the We charged through the city to our first checkpoint in the Urban Max as a team for something different Rocks. We were relieved to see other teams already at and a bit of fun after friends had told us about the checkpoint and clipped our card. Every team their experiences with the event and a similar event, City received a card which had to be clipped at each Chase. checkpoint. All thoughts of the pub disappeared from our minds… we were in the race! Our second and third We knew little about the event other than what we had checkpoints were in the vicinity of the Rocks and at each been told. We understood that the race involved cryptic we were required to perform an activity – setting up a clues to locations (checkpoints) around Sydney city and tent and drawing a picture of the solar system (at Sydney surrounds. We also expected to be asked to perform Observatory). We were not really prepared for the latter activities at some checkpoints. The race had been and I started to think that maybe I was not smarter than described as an adventure race/scavenger hunt. a fifth grader because I was struggling to work the name of the planet I was standing on! We found a model of the Mal and I decided that, after 6 years of living in Sydney, solar system inside the Observatory and Mal exercised we were familiar with the city, we were fit from his artistic skills to draw it. With three notches on our marathon training and gym work and clever enough to check point card, we sprinted off to our next two answer the cryptic clues… and if we weren’t we had a locations in the Domain and then Darlinghurst, Moore Plan B… to go the pub until the cut off time of 3pm. Park and Paddington.

Urban Max 2007 was held on 24 November. The start/finish was at Home Sydney, Cockle Bay, Darling Harbour. It was an overcast, cool and showery day… great weather for running but not so great when your race relies on a paper map and instructions (clue sheet) which slowly disintegrated (even in a plastic cover).

There were over 300 teams of two (600 people) registered for the race. The race began at 9am, after a briefing and a safety talk (no special arrangements are made for the race you are mixing with the general public and normal traffic). The first challenge was for all 600 of us to run to the middle of the Pyrmont Bridge to collect our clue sheet. Mal and I were keen to start running and sprinted off to collect our clue sheet. With adrenaline pumping we were ready to run but after a quick scan of the clue sheet we realised that the clues were more cryptic than we had expected. Thoughts of Plan B and a nice warm dry pub were coming into our minds. It was only a bit after 9am (too early for the pubs) so we decided to stop and think instead. The clue sheet identified 14 checkpoints and after a fair amount of brain strain we came up with about half of the locations. We could see other competitors running through the streets and were keen to start moving so with half our plan we began our race. This wasn’t a good decision - planning AllAll smiles smiles aft afterward.erward. Now Now to.... to.... which which pub? pub? the course is essential or you end up doubling back and travelling further. Activities included push ups in Taylor Square cheered on by early morning revellers and a scooter ride at Moore While we were permitted to use public transport, Mal Park. Having never ridden a scooter before the latter and I decided that we wanted to run as much of the was a challenge for me but it turned out to be fun. course as possible. We knew that this wouldn’t be the Another activity had been planned for our Paddington most efficient way of making our way around the course checkpoint but cancelled due to wet weather (it would but we wanted the physical challenge. have had something to do with bowling).

17 BLISTER NO 103 SEP 07 – JAN 08

We headed to the south end of the city for a watery minute - just under an hour before cut off and 1 hour and challenge – locating our race number on a rubber duck in 45 minutes behind the winning mixed team (we were the Prince Alfred Pool and then to Broadway for a dance 28th out of 87 mixed teams). lesson. Mal and I remembered why we don’t go dancing together – neither of us has any rhythm. The race was over but we set ourselves one more challenge…. beers at our local pub… but that’s another As we were travelling between various checkpoints we story… would take some time out to try to solve the remaining clues. The rules allowed you to use mobile phones to We would encourage others to do the Urban Max for a bit contact friends who could use the internet to solve the of fun. Our advice to those who wish to approach the clues. We decided before the event that we wanted to race with a more competitive spirit is: solve the clues ourselves but I must admit that we did call a friend for help and we also asked strangers on the 1. Arrange for someone with internet access to be street for assistance. Sydneysiders were very helpful. available to help solve the clues. Other teams were also very willing to share information 2. Find a quiet location close to the start where you as the day wore on. can sit and plan your course. Plot it on your map. We had the plan for the remaining checkpoints and 3. Be ready for anything physical or mental during headed off to Kings Cross (travelling part of the way by the activities. bus), Macquarie Street and then to Darling Harbour. 4. Be careful about the amount of gear that you carry. We had too much. While I was pleased to The final checkpoint at the Maritime Museum, Darling have a towel to dry off after the dip in the pool I Harbour, involved an activity in the form of a quiz. After could have lived without it. Mal had a heavier nearly 5 hours on our feet we were too tired to think and backpack than me and it made his day more adopted a strategy of trading quiz answers with other difficult and painful (chafing!). teams. Others were more than willing to cooperate. 5. Consider using public transport for some of the travel between checkpoints. We estimate that After a quick jog back to Home on the other side of we ran more than 26kms (although ours wasn’t Darling Harbour our race was finished in 5 hours 1 the most efficient route).

By BRIAN NORTON 23 September 2007

TheThe Opera Opera House House N Neverever looked looked so so good! good! I’d run marathons in Dublin and Paris in the early 90’s when I was younger, drank more and accepted (& won!) crazy bets. However in 2006 after a few gentle“get-fit-now-that-the-soccer-career-has-ended-10km fun-runs” I lined up for the half-marathon. As fate would have it, I ran with a wonderful Sydney Strider pacer (Allan Wareham, you got me into this trouble!) and a series of events unfolded. A few enjoyable initial Strider 10kms in Lane Cove (Jo Cowan, thanks for being so welcoming), Homebush and Domain (remember the rain?) and I found myself signing up for another Marathon despite 14 years of additional body wear and tear and not to mention and extra 15 or so kilos. Mid-life. What crisis?

It’s addictive though isn’t it? Once you’re in, you’re in. Phil Skurrie plans, motivates, mentors, cajoles and makes it all seem easy. Normality becomes getting out of bed at 5.00am on cold winter Sundays to run for 3 hours (even my mother in Dublin laughed). Marathons are not the sort of things you forget. Here’s how the Sydney Marathon 07 unfolded for me…

esterday was mad. Up at 5.00am to see Ireland sleep? The more I try, the wider awake I am. Wonder what thrashed in the Rugby, then the food frenzy. Protein it must be like the night before for real runners? How the bars ARE yuch, even the caramel ones. I hate skinny hell did Cathy Freeman sleep the night before THAT race? milk. Ingrid (daughter, aged 5) laughs. Midday nap. Pasta What do Kenyans do? Finally. Strange dreams. Keep mountain. Relax. Adrenalin. Relax. Adrenalin. Can I get to thinking I’ll sleep in.

18 BLISTER NO 103 SEP 07 – JAN 08

Up at 5.30am. Teenage-like butterflies. Brilliant. body are, I can’t keep up with it. Gee, it’s all uphill from Individual sports have a different sort of tension. Not that here. Surry Hills brings very welcome shade. And I played in too many soccer finals, but when you’re part downhills. Settle in. of a team, you can share the anxiety. Follow my organised plan meticulously. Sonia (wife) laughs and Meet Daffodil Man. Mark Scanlon from Co Mayo, studying wonders why I can’t be like this every morning. Meet the in Dublin and running 7 marathons in 7 continents to MTG at the Milson’s Point start. No Liz, she’s ill. Sense raise $50,000. He started on 7 July 07. He’s off to Nairobi Rob’s apprehension. Wow, they were the ones leading and Buenos Aires next. Together we get into a zone for a our training pack and I know they’ve trained harder than few Ks through the city. He cheers me up no end with the me. Concentrate. Focus. The glass IS half-full. Phil’s got a stories of training on a treadmill in the shopping precinct hip injury and Fran’s got a cheer squad. The camaraderie centre of Dublin [to raise funds] and in a freezer [for the relaxes us. There’re jokes about my Mike Bailey for North Antarctic marathon]. My mind boggles at how that initial Sydney T-shirt, but the funnier part was the look on John phone must have gone. [To a Frozen Foods company in Howard’s face when he had seen it on his morning walk Ireland], “Excuse me, how big is your freezer?”, “Why do around Lavender Bay. Time to line-up. The gun goes. you want to know?”, “Well I was wondering if I could run Bang, “And they’re off and running”. The adrenalin surge in it, you see, I’m training for…”, “Ehhh, I’ll put you on to is bloody brilliant. someone else”. [please visit www.777challenge.com]

See the family at the first turn. Ingrid gives Daddy Lose Daffodil Man after the Darling Harbour hill. Pyrmont another good luck kiss. Finn gurgles and beams with one is tough but the folk are good. Decide it’s pit-stop time. of those smiles only 8 month old babies can do. We’re Gorgeous Gu. Very friendly helpers. They tell me I’m over the bridge and down the Cahill in no time. Rob is off looking good. I know they’re lying. Fun and banter. Glebe with Jim’s 4-hour pacers. Fran is buoyant and leading the Island Bridge is murder. Burly fluoro Dockers smile. charge. See a bloke dressed as a Daffodil. A Daffodil? Phil thinks he’s crazy. Actually he’s Irish. See 3.45 blokes struggling going the other way. See Jim and the 4.00 team. Realise I’ve drifted considerably. Lost Into Domain. See Jez Spinks, an old football friend, and all sense of time. This should be easier, just put one try to look fit as he waves and roars encouragement. bloody leg in front of the other. But the practice differs Phil’s worried about a bloke in all Skins. Thinks he’ll from the theory. A lot. overheat. I’m wearing a Skins top. Hmmm. I’ll realise later Phil is right. Phil is always right. Phil pees. I need a pee Get stuck-in again. Just get another rhythm going. Lose too. No I don’t. Do. Don’t. Should. Won’t. Can’t. Move on. track of distance. Numb legs. Mind games. See Phil & Fran. Turn at Norton Street. Striders support (thanks for Oxford Street is funny. An eerie, can’t-quite-put-my- those jelly beans). Official pee. Search for the shade of the finger-on-it strange. No cars. Highlights the tribes – sound walls. But it’s hard. Mind over matter. A few runners, cops and all-nighters. I consider the notion that others look like I feel. You can see it in the faces of the on- the all-nighters might think marathon runners are mad. lookers. You don’t need a mirror. Encouraging smiles. Fair point. Into Flinders St. There’s a bloke in a bad way on the path. Pass 10km and into Centennial. It’s heating Hit Sussex Street. Have to sprint to avoid a bus. Nearly up but it’s good because we know this course. “Keep killed me in more ways than one. Laugh at the notion that running, don’t stop” shout the kids. Easy, for now. Into I’ll win because I’ll have run for LONGER than any other Alison. Tuck in behind the other two. The slight incline is Strider. The Straggler Award. HaHa. The delusional bigger in my head than reality. Smell horse shite at thoughts of a Marathoner. Maybe you had to be there. Randwick. Rob waves across. So does Jim and other Hickson Road. Familiar territory. Unfamiliar state. I Striders. Drop about 2-3m behind the others. Do I need a should romp it in from here but I’ve got nothing. pee? Left into Anzac. The others are only 10m ahead. Absolutely nothing. Sebel. Nearly there. Just around this Decide to catch them at the drinks station. I do but it corner. takes a lot. They get to 10m ahead again. Halfway. Half- Marathon PB. That’s positive. Decide to pee as a reward. Boardwalk crowds. Incongruous oblivious lunches. Left into Dacey. The U-turn is a bit further than in Clapping and cheering. practice, no real problem but I can see that I’ve drifted For ME! behind Phil & Fran. Hard to catch them now. Left back Victory. down Anzac. Who asked God to turn on the sun? All of a 4:51. sudden it’s HOT. I now know I’m on my own. The Opera House. It never looked so bloody good.

Meet another bloke from Dublin (the accent is distinct and hard to lose). And then the Anzac surface feels like PS: I would like to thank Phil, Rob, Fran, Liz and all the quicksand. Or maybe it’s my legs. Need Gu. They’ve run other Striders who offered encouragement on all those out at the station. Bastards. Tall pretty girl in lycra offers training runs. You made this possible for me. encouragement. As marvellous as the contours of her Slainte.

19 BLISTER NO 103 SEP 07 – JAN 08

By DENNIS WYLIE

A A line line of of light light that that S Streamstreams from from the the sun sun

here was to be no Striders representation at the Ray moved up on his rivals and picked up two of them by State relays. Not enough response. Glenn couldn’t the last lap. Great! We were going to come second! He put a team together, his email informed. Then, late then bore down on the leader and with 200 metres to go Friday, Ray Wareham asked me if I was interested and was only 10 metres behind. I yelled some encouragement who else we could get. I was. I suggested Frank Zeichner. to Ray, “You can do it, Ray!” I ran across the field to Frank said yes. Ron and Keith weren’t available so the intersect him as he came into the final straight but, as I 200+ category (ages add up to more than 200) wasn’t did, the leader stretched out to open up another 5 metres possible. We’d just have to get someone fast and go for on our main man. It looked impossible but Ray is strong. the 160+ category. We tried to get James Jefferies. He Now, in his final 100 metres, I yelled out again, “You’ve replied to the message I left him late, when all looked lost got him, Ray! He’s yours!” Actually, it wasn’t true. His - but we got him! An examination of our likely times adversary sped up. I was standing close by as the two fast suggested we could possibly win, given last years results. finishing leaders came past and as he did, Ray’s face Actually Striders teams were first and second with two suddenly contorted into a grimace of extreme (albeit stronger) teams last year, but you never know determination and he wound up to a sprint. With 70 who you are up against. metres to go - still 10 metres behind! He accelerated. The leader fought back. Then, with seconds to go, he surged Ray put in our (now) late entries with little time to spare. past for an authoritative win. We warmed up in the heat and sheltered out of the Sun in the vacant trackside tent - must have been put there for 15 minutes later we were walking out with Gold medals us! We decided fastest runner should run last, in case we ‘round our necks and smiles on our faces. But it was all needed his speed for the finish. That would be Ray. down to Ray whose name is defined in the Dictionary as Second fastest should be off first, to get us a good start. a, “line of light that streams from the Sun”. Kind of James Jeffries. The middle two didn’t matter but we seemed like that. settled on me, second and Frank, third. Nice recompense for, on paper, we could possibly have broken the 200+ record given our strength in the 50+ Though not fully fit, James got us off to a solid start, category. Watch this space next year for that one! leading the stretched out field. He passed the baton to me. I tried to maintain position but I could hear the 4x1500 metres 160+ category footsteps of better runners gaining. I didn’t hold them off for long and fell back into fourth. I was the slowest James Jefferies 36 4min 25 runner in our team but I was still alarmed to get so far Dennis Wylie 55 4min 56 back, seeing it as problematic for my following team Frank Zeichner 50 4min 43 mates. I passed to Frank and, thankfully, he gained a Ray Wareham 41 4min 18 place by the end of his stint. It looked as if we might get a place, given we had the very capable Ray to come. TOTAL 184 18min 22

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20 BLISTER NO 103 SEP 07 – JAN 08

By ALISTAIR MCLEAN and TIM COCHRANE

TheThe MelbourneMelbourne MM arathonarathon andand HalfHalf MarathonMarathon

his years Melbourne marathon celebrated its from people I knew when I lived in Victoria. There were 30th anniversary on 7th October 2007 with a new two guys ahead in the distance all the way back up the course starting and finishing at the MCG, rather coast but they never got any closer. I finally managed to than the old one way course from Frankston to run down one more guy just after the turn at Federation Melbourne. The event encompassed a marathon, half Square before the long run around the back and into the marathon, 10km and a 5.5km fun run. MCG.

In total 7 Striders ran the marathon, 6 ran the half and 2 In the end, 10th and a PB in 2:32:32 and another small ran the 10km. Two step towards that elusive runners that day recount sub 2:30 marathon. Also their recollections of one of my more evenly their races. paced marathons with a 2:46 positive split. Ultimately highlight of The Marathon the day was Shirley I started Melbourne Young*. marathon (my first run in a striders singlet) with I thought she looked what I thought was an gone when I passed her ambitious aim of going on the out and back sub 2:35 but early in the section (she was at about race the planned 15km) but she made it in 3:40min/km pace a time of 6:39:08. seemed too slow so I Legend!!! settled into a pace that seemed right. After Left: Tim don’s a new Strider passing a number of half singlet and immediately marathoners who'd gone achieves a PB!! out too hard, I found another guy on my pace As for the new course, it at about 8km in and just has some attractions and ran side by side with this the out and back section guy on about certainly allows runners 3:35min/km. to watch out for and encourage friends and I went through the half family who are ahead or marathon in 74:53 which behind them. The road surprised me as I was did seem very crowded feeling close to the limit where the main bulk of but certainly not over it. the pack was. As for the The last time I’d ran that MCG the facilities fast I had gone beyond provided were better the limit and was struggling at the half way point at the than any temporary facilities Melbourne marathon has gold coast marathon and blew out to 2:47. I broke away previously provided. I'm not a sentimental sort of guy so from the other guy at about this point as he faded a little a finish line on the MCG didn't mean anything more to me and proceeded to pass three other runners in the next than any other finish line but I'm sure it held an 5kms. After that it was a solo run until I caught the half attraction for some. marathon tail-enders. Tim Cochrane The encouragement from other runners on the out and back section was superb with calls of "go strider" mostly [* Shirley Young completed her 30th Melbourne marathon from anonymous faces in the crowd and encouragement this year at the legendry age of 77]

21 BLISTER NO 103 SEP 07 – JAN 08

The Half Marathon lane in the loop of the MCG. In the end I finished with a time of 89.45, for a PB of 56 seconds. The MCG made an After having only returned to running in July after excellent place for friends and family to watch you finish fracturing my leg 10 days before the Canberra marathon, and then meet up after the race was over. I’d loosely set my goal for the remainder of the year as being a sub 90 minute half marathon. As I left the MCG I was able to see the marathon runners coming into the stadium. Whilst the eventual winner was I had narrowly missed this goal two weeks before, unhindered as he had a police escort going across the running 90.41 in the Sydney Running Festival, but felt Barak Bridge, the second placed runner was not as reasonably confident going into this race having spent fortunate and came to a complete standstill because four the two intervening weeks on holiday. walkers with prams were spread right across the path. Further on I saw Tim at around 40km and was able to give the customary “Go Striders” call. As I walked towards the MCG to drop off my bag, I could hear the announcement that Melbourne was a cool 7⁰C. This is a great event and an excellent course for a PB for The area inside the stadium which was used for the drop its flatness. The relatively low temperature on the day off and the finishing areas were well organised and I was made going good, although like most courses, it can be able to get to the start well before the race began. The variable at this time of year. The organisers do have a runners were quite tightly packed in, with both the half few teething problems (e.g. three races finishing along and the full marathon starting at the same time from the the same narrow path at the same time) which hopefully same place. Unfortunately, delays in closing St Kilda will be rectified next year. Road meant that both events were delayed 20 minutes. Alistair McLean The half marathon course is unbelievably flat. with the exception of a small downhill at the start and an uphill back into the G, there is no noticeable ascent or descent on the course. In addition the course is built around the long straight stretches with only very gradual turns. From the G, the course runs past Flinders Street Station and into St Kilda Road, from here it took a loop around Striders Results Albert Park and 3km along the seaside before returning Melbourne Marathon (2623 finishers) back along St Kilda Road and heading back to the MCG, Tim Cochrane 10th 2.32.32 with a loop of the oval to finish. Kelvin Marshall 409th 3.25.24 I’d gone out slightly ahead of the 90 minute pacers which Allan Caulley 846th 3.42.22 were to run alongside the 3 hour marathon pacers for the Stefica Key 1216th 3.54.39 first 13km of the course. From the 2nd to the 19th km Glenn Lockwood 1427th 3.59.59 there was little congestion on the course, although it was Jeff Morunga 1798th 4.15.55 slightly strange to be running alongside marathon Brian Norton 2496th 5.08.31 runners. I ran a very consistent race for the first 19km with every lap in the range 4.08 to 4.19. However at Tim’s run was his debut as a Strider and puts him 8th on 13km the 90 minute pace bus had gone past me and the club ladder. Alan and Stefica both ran PBs. coming towards the 19km mark was at least 400m ahead of me. Whilst I thought that I was still on course, I was Melbourne Half Marathon (4719 finishers) worried that any further falling behind would result in Kevin Walton 80th 1.23.33 missing my target. Alistair McLean 205th 1.29.45 Lorraine Spanton 1199th 1.47.33 The last 2km crossed the Swanston Street Bridge and nd turned along the river, over the Barak Bridge and into the Brian Ogilwy 1282 1.48.15 Lynn Herrison 2473rd 2.04.12 MCG. The problem was that there were three races (half, th 10km and 5.5km) turning into this very limited space at George Herrison 2474 2.04.12 the same time. As soon as I hit this mark my pace slowed as I had to weave my way around the tail of other races. Kevin made his debut as a Strider. Alistair ran a PB and Lorraine was 1st in 55-59 females. At this point it seemed achieving my target was unlikely. The traffic on the course meant a drop in pace, usually at Melbourne 10km (4042 finishers) a time when I would pick up some speed. At the end th John Hanna 1574 0.55.06 of the race, my Garmin showed that I’d only lost 5-10 th Ron Daly 2238 0.59.29 seconds per km, but at the time it felt a lot worse. As I approached the stadium some more space became Ron was 1st in 70+ males available and I was relieved to get a dedicated finishing

22 BLISTER NO 103 SEP 07 – JAN 08

By CHARLES COVILLE

Achieving KK UPAUUPAU AA T T T T H H E E F F O O R R D D I IR R O O N N M M A A N N W W O O R R L L D D C C H H A A M M P P I IO O N N S S H H I IP P S, S, H H A A W W A A I II I - - 13 13 O O C C T T O O B B E E R R 2007 2007

he crosswinds pushed my climb to the turnaround at Hawi. It bike towards the white is on this stretch that the legendary Ka’ahumanu Highway. To Ho’omumuku headwinds become maintain control of my bike I held most savage, gusting and blowing on firmly to my handlebars rather cyclists around. The return leg back than the less secure aerobars. The to Kona should be supported by a perspiration from my forehead tail wind. This year the winds dripped on to my sweaty hands. It turned and there was no relief. was hot, very hot, in the scorching Additionally, the no drafting rule lava fields. “How are you going?” I requires you to remain seven asked a fellow Australian cyclist as metres behind the cyclist in front, I rode alongside him. “Smiling, thus negating any reduction in mate, smiling” he grinned. “Why wind resistance afforded by slip wouldn’t I be smiling, I’m in Kona. streaming. This is what triathlons are all about. The big one, the Holy Grail. THE 42.2K RUN COURSE: There is Forget about the heat and wind.” no wind or breeze and the heat is oppressive during the 15k out and Five days to race day and I was back loop from Kona to Keauhou cycling with the TriTravel tour along the famous Ali’i Drive coastal group. We were on a 60k morning road. A small hill has to be training ride in the middle of the negotiated up Palani Road as you notorious lava fields in Hawaii. It leave town. The course continues was from that moment that I on the Queen Ka’ahumanu Highway decided I too was going to smile my towards the lava fields and the way through the entire Ironman week. I was going to turnaround at the “Energy Laboratory” building. The absorb the Kona atmosphere and grin my way through Natural Energy Laboratory of Hawaii is a government my first Kona experience. organisation focused on renewable energy technologies. The latter part of the run leg is one of the most punishing Background to the course areas of the race as there is no shade for the tiring body THE CONDITIONS: Temperatures in the mid 30’s due to in the furnace-like conditions. After the sun sets the wind the reflected heat from the lava and asphalt, high drops but the heat remains. humidity and powerful head and cross winds from which there is little respite. This year was reported to be the Why Kona Iron Man is unique second hottest in 10 years. Maureen, my wife, considered The Kona IM is considered to be the Holy Grail of Kona’s conditions out in the black lava fields to be more triathlons. It was the world’s first triathlon, hosted 30 uncomfortable than the hottest most humid summer day years ago. It is steeped in history and classic finishes and is in Sydney. the triathlon to which every IM triathlete aspires.

THE 3.9K SWIM COURSE: A straight forward out and To get to the start line one must be very lucky and get back route across the spacious Kailua Bay. The swim at one of 200 entry spots through the Ironman lottery the Australian IM in the Hastings River at Port Macquarie system, join the officially sanctioned IM auction on eBay is narrow and congested. Wetsuits provide warmth and where in 2007 four spots were each sold for US$35,000 extra buoyancy. However, as the water temperature in or finally win one of 1,600 spots at one of the 24 Hawaii is around 25 degrees it is too hot to wear wetsuits qualifying races around the world. Tens of thousands of and therefore they are not allowed. I estimated that this triathletes try to get one of these coveted spots each year. could mean 15 minutes slower than my Port Macquarie In December 100,000,000 Viewers world wide watched a swim time. delayed two hour summary on NBC of the October race.

THE 180K BIKE COURSE: The course follows a loop in Well equipped unmanned Gatorade and GU (energy gels) town before heading out into the lava fields. There is drink stations were set up on the run course several days 50ks of undulating lava fields before a 30k progressive before race day to assist you during your pre race

23 BLISTER NO 103 SEP 07 – JAN 08 training runs/rides. Every morning during pre race Most competitors place a “needs bag” (personal supplies) week, hundreds of competitors swim sections of the at Hawi (just over half way on the bike course) and near course. A Gatorade practice swim and fluid station the “Energy Laboratory” (12kms to go on the run). allowed you to securely check in your gear and valuables while you were swimming. Free swim caps and cold IM race organisers seek to assist competitors to Gatorade were provided. overcome bike mechanical problems out of their control A floating coffee pontoon was located in Kailua Bay during the race. At Port Macquarie mechanical around the 1k swim mark allowing swimmers to receive breakdowns are attended to by roving mechanics on their free caffeine kick while in training. motor bikes. Interestingly at Kona a roving van carries spare bikes, a la Tour de France style, allowing you to I attended a free swimming seminar two days before race swap your broken down bike for a roadworthy day. Paul Regensburg, coach to Olympic triathlon gold alternative. medallist Simon Whitfield, provided a small squad of age group competitors helpful tips e.g. where to position for On the run, near the “Energy Laboratory”, major sponsor the start, how to swim the course and negotiate the swell, Ford erected a massive structure that included a banner swimming immediately behind the swimmer in front of and digital message board under which competitors ran. you (drafting) and identifying landmarks for guidance on Pre-recorded supporters messages were activated by the the distance covered. race-timing chip strapped to your ankle. TriTravel and (US) “Triathlete” magazine sponsored a The race organisation at Port Macquarie is, nonetheless, of “Legends of Lava” discussion panel. Expert opinions were a high standard where the field is smaller by around 300 provided by Dave Scott (6x winner), Mark Allen (6x competitors. Spectator support at Port Macquarie is as winner), Paula Newby-Fraser (8x winner), Australians enthusiastic as it is at Kona. Interestingly, the immediate (overseas IM winners) Belinda Grainger and Chris Legh post race food of pizzas at Kona was a let down. The hot as well as the official IM coach Lance Watson (coach to 16 pasta, meat and vegetable dishes and the ice cream and IM wins). The legends mingled with the audience and fruit handed out at Port Macquarie were a more offered invaluable personal advice for race day. Photos appropriate and tasty recovery food. were taken of competitors with the legends and autographs were snapped up. An open-air welcome dinner in the grounds of the King Race report Kamahamaha hotel (race headquarters) two days before Entering the water ten minutes before race start allowed race day was attended by over 3,000 competitors and me to look back at the pier and sea wall and soak up the supporters. The event was well-organised and included electric atmosphere generated by the thousands of noisy interviews with a number of past and present spectators and volunteers enthusiastically viewing the competitors. Proceedings included a spectacular start. Swimmers around me were excited knowing that Polynesian dance and flame twirling performance by the their months of dedicated training was about to be Island Breeze troupe. There was also a motivational rewarded with the race of a lifetime. Daring sky divers, a audio visual on the theme for Kona 2007 – KUPAU – passionate pre race Hawaiian cultural song and the “completion” based on Hawaiian folklore and culture. booming start canon added colour to the occasion. At bike check-in, scrutineers recorded the brand of your Despite getting kicked in the face and hit on the head just bike. Scott, my bike manufacturer, handed me a VIP after the start, this was the first IM swim in five that I invitation to attend a free “Celebration Function” at the actually enjoyed. Although I was apprehensive about Kona Lounge Restaurant over three evenings. Cervelo, on swimming without a wetsuit, the warm water and spacious the other hand, were handing out colourful Cervelo T- start area and course itself allayed any lingering doubts. shirts to Cervelo bike owners. The crystal clear water allowed me to see the dark coral and colourful fish adding an enjoyable and unique During bike check-in in the spacious transition area, dimension to the competitive swim. I drafted effectively dedicated volunteers showed each competitor around behind swimmers immediately in front of me and felt the transition layout and explained procedures on race strong throughout to record 1h31m. This was 15 minutes day. slower than Port Macquarie, but on target, and I exited the water in 1,601st position. Australian sports nutrition manufacturer Endura I took time changing out of my swimming costume into my sponsored a free post race lunch at Rios’ Restaurant for two-piece triathlon suit. A volunteer in transition carefully all Australian and New Zealand competitors. sprayed my body with sunscreen. I followed the advice of legend Dave Scott and did not drink on the bike for the first Aid stations were located every 15k on the bike course quarter of an hour. This allowed the mild nausea, resulting and every 3k on the run course and were well equipped from the salty seawater swallowed during the swim, more and included Gatorade, Powergels, Pepsi, soup, water time to settle before I took on nutrition and bananas. Unlike Port Macquarie, they do not supply carbohydrate-enriched jellybeans at Kona. Strangely, The first 10ks around town were undulating. Once again I they did provide mini pretzels. heeded the professional’s advice to not push the pace and

24 BLISTER NO 103 SEP 07 – JAN 08 reduce my heart rate, get out the saddle as much as enthusiastically responded. “Thanks mate,” came Craig’s possible on the inclines and prepare mentally for the appreciative reply, “Good luck for the marathon. Go journey through the barren landscape. Aussie” Wow, here was a superstar, 2006 Half IM (70.3) World Champion, 2006 World Long Course (three I averaged just over 30k/hour to Waikoloa in the middle of quarter IM distance) silver medallist and now runner up the desolate lava fields. The sight of the large band of in the 2007 Ironman World Championships wishing me Australian supporters, which included my support crew well. It does not get any better than this. The adrenalin Maureen, daughter Natalie, godson Stephen and nephew was pumping. (Bob, this is why I take so long in Gareth from San Francisco, appeared like a mirage in the transitions – I get distracted by events around me and shimmering heat. Their presence in “Team Coville” green conversations with the super stars!). and yellow polo shirts (“Go Silver Fox” on the back) lifted my spirits and allowed me to focus away from my aching It was a relief to finally remove my cycle shoes in lower back. I found that cycling into the wind huddled over transition. My toes were numb, my feet felt very hot and the aerobars was effective aerodynamically, but over time my triathlon suit and socks were very wet. After it did hurt my lower back. changing to running shoes and a fresh pair of socks, I placed my lucky cap Nike on my head and collected my The initial winds for the first 50ks gave me a false sense of GU flask, “Cramp Stop” spray canister and salt tablets. comfort. They were strong but not as ferocious as I had After another spray of sunscreen I headed out expected. However, this was short lived. During the slow confidently to tackle the marathon as any thoughts of my 30km undulating climb to Hawi the crosswinds were nagging bruised heel were relegated to the mental delete brutal. I was unable to remain positioned on my aerobars box. I readily transitioned to a comfortable running mode throughout the climb and descent, as I felt that I did not along the two roads with exotic names, Palani and have total control my bike. My speed fluctuated within Hualailai, before entering the famous Ali’i Drive. I had seconds from 30k/hour to 15k/hour as a gust of wind slotted into my planned 5m15s / km pace. It was just would almost stall me in my tracks. At times the ferocity of after 3pm. The hot sun beat down relentlessly on my the wind was scary. The swirling strong winds did not tiring body. abate. My pit stop and collection of my needs bag at the turnaround at Hawi gave my aching back a brief break. My run tactic was to break my stride and briefly shuffle Endura Optimizer through each 3km aid station to fully re-hydrate, carbohydrate/protein replenish lost carbohydrates and cool down with mix in my needs bag a sponge. A welcome cooling effect was was a welcome change ultimately achieved by placing a wet sponge on after the sweet GUs my head under my cap at each aid station. and Gatorade received Warned to expect my clothing to become at the aid stations. Charles’ support crew ably provided drenched from sweat and water during the run, the beer and chips that sustained him it came as no surprise to The road temperature me when my running was reported to be shoes began to squelch around 56 degrees. At with every step taken. each aid station I Welcome to Ironman discarded my two drink bottles to accept two fresh drink marathon, Kona style! bottles, one of water and one of Gatorade, from the lively and supportive volunteers. The water was used to pour Feeling surprisingly over my head to keep cool. The leaders benefited from strong I began to pass not having strong head winds in the lava fields on the runners as I headed return from Hawi. Those further back encountered a south to the first turnaround in the wind to be confronted by more strong turnaround at 9k at head winds between 120k and the last 60k home. I had Kahalu’u Beach. I nonetheless correctly paced myself and had a satisfying glanced across to the cycle, both mentally and physically, except for an aching beach where I would be back. I had passed many cyclists with few passing me, snorkelling amongst although my average speed had hovered around colourful fish and 27k/hour for long sections. swimming with turtles as part of my post race recovery the next day. Something to look forward to, but first I dismounted from my bike after 6h 33m in position there was serious business to attend to. 1,345th. Entering transition, I noticed Craig Alexander in the finishers’ lane alongside me. He was smiling from ear On Kuakini Highway, as I headed back to town, I spotted to ear, wearing a green wreath on his head and colourful the “Team Coville” mascot - Skippy, the one-metre lei around his neck. “Crowie has come second, Macca plastic, inflatable Kangaroo, above the heads in the crowd won, a good day for the Aussies” explained a volunteer with an Aussie flag draped around his neck. The sight of beside him. “Onya Crowie. Congratulations” I my four support crew provided another level of

25 BLISTER NO 103 SEP 07 – JAN 08 emotional inspiration and we swapped high fives as I from Switzerland, had collided with a cone. She had confidently ran past. Then onto Palani Road for the major dislocated her shoulder, withdrawing from the race. climb of the day at the 16k mark, ironically a mere 100 meters from the finish. All competitors ahead of me were Soup, Pepsi and bananas at the aid stations provided an walking the hill. I believe in not walking in a marathon, so enjoyable carbohydrate alternative to the now sickly the challenge was on as I ran up the hill in the company tasting Gatorade and GU’s. As the lights of Kona broke of Steve and Gareth, passing the many strugglers. through the darkness 3k from home, I became emotional and reflective. Just as I did at Port Macquarie, I thought of As I left town along the Queen Ka’ahumanu Highway my Danny Jarzin (fellow IM finisher and friend who was my legs began to stiffen and simultaneously tire. The support crew during my first IM; but who tragically shimmering long straight road disappeared into the committed suicide in 2006). I remembered how I was horizon. There were few spectators and the sun seemed fortunate to be the last of three Kona qualifiers in my to emit a few more degrees of heat. Then I hit the wall. competitive age group at the Australian IM One is only supposed to hit the wall after 30ks in a Championships at Port Macquarie six months earlier marathon. Having only managed six training runs over where I had achieved third place by a mere 2m33s. The one hour in the five months prior, due to my bruised demanding 13 hour weekly training sessions over the heel, I realised that my real marathon had just started at past three months were not forgotten. There were also the 18k mark. Runners were now passing me and my the early indoor swim sessions on cold winter mornings spirits sank for the first time in the race. Two brothers with the Hornsby Triathlon Club and the days of mentally wearing vests boldly emblazoned “Doing it for dad with challenging pool running to retain my fitness when my Parkinson’s” overtook me. heel was first injured. The long five and six hour bike rides in the company of Mark Fiore also flashed through It was time to dig deep and to call on my experience of my mind as I realised that the commitment, dedication my 40 years of marathon running to help me through, and sacrifices made were about to be rewarded. first mentally and then physically. I was 2k from half way and felt that reaching the midpoint of the marathon was The boisterous, flag waving crowds 1k from home were the first crucial hurdle to negotiate. From 21k I would be uplifting. Suddenly I felt a higher level of strength in my homeward bound and could at least count down the 3k tired body. The adrenalin was again pumping. Natalie aid stations. met me along Ali’i Drive 100 meters from home and handed me a huge Aussie flag. I was smiling as the I mentally inserted memory chip “Comrades 1976”, my enthusiastic Mike Reilly announced “Charles Coville from most difficult of my eight 89k Comrades Marathons. Waaaaahroonga Australia, you are an Ironman!” After 12 When I was half-way in Comrades in 1976, tired and hours 37 minutes 34 seconds I had joined the Kona IM sore, I had had over 40ks of torturous hills to go, so a family. I was euphoric. And there was an extra bonus. mere 20ks of flatter terrain seemed an easier task. It was Passing around 300 competitors on the bike and run not too difficult to convince myself of this logic and to allowed me to move through the field and retain my support the Parkinson’s cause. I had tried unsuccessfully Australian second place IM ranking in my age group; I to run with faster runners as they swept by. Just after was second out of four from Downunder. halfway, Jill from Massachusetts slowly edged past. This was my opportunity to break out of my rut. I slotted in It was also a great day for the Australian professionals. behind her and focused on her calfs to mesmerise myself, Chris McCormack (1st male) and Craig Alexander (2nd an old Comrades Marathon trick. I was able to first run at male) were supported by four Australians in the top ten her pace and then finally alongside her. We chatted as we females – Kate Major (3rd), Rebecca Preston (5th), ran together as a form of distraction. We were joined by Rebekah Keat (6th) and Belinda Grainger (9th). Brenda from Idaho. Although Jill eventually faded close to home, Brenda and I remained together for the rest of What a long day it had been. Up at 3.30am earlier in the the marathon. day and it was now 7.37pm. Just over four hours were left until the end of the race. The party at the race finish The Endura Optimizer carbohydrate/protein mix taken was in full swing and I wanted to be part of it. After food from my needs bag at the “Energy Laboratory” aid station and a massage I returned enthusiastically to the finish 13k from home provided me with an injection of energy I with my support team and Skippy. By now Skippy had desperately needed. The “Go Silver Fox” message which become a celebrity, having been photographed flashed up on the Ford digital screen provided an extensively with owner Natalie and had even managed a unexpected motivational bonus. My companions and I silent interview with the race announcer. retained a slow 6.30min/km pace, yet we continued to pass struggling runners with no one passing us. It was In the grandstand hobbling, tired Ironmen still found the now pitch black as night set in. We had to be careful to energy to sing and sway to the pulsating rock music avoid the red safety cones that were part of the blaring from overhead speakers and cheer home weary roadworks along Queen Ka’ahumanu Highway but were finishers. Even the winners and top placegetters came difficult to see. During the bike leg earlier in the day race out to party in the finish lane. We enthusiastically female favourite Natascha Badmann, 6 times winner welcomed home the people’s favourite, American Scott

26 BLISTER NO 103 SEP 07 – JAN 08

Rigsby, first double welcomed home the people’s Quotes from the superstars who autographed favourite, American Scott Rigsby, first double amputee my 2007 IM poster, follow: IM, and cheered for the final finisher under 17 hours before midnight. The Polynesian fire dancers who had “Keep looking ahead” – Dave Scott (US) 6x male Kona started their ritual at the welcome party completed their winner. performance when the race finally ended. I was “Refuse to lose” – Chris Legh (AUS) IM winner celebrating at the most emotional finish line on the world “Live your dream” – Michielle Jones (AUS) 2006 female sporting calendar, Kona IM. I wanted to bottle the unique Kona winner. occasion and keep it in perpetuity. And my favourite “Always believe with smiles” – Chrissie Wellington Six weeks before Kona I used orthotics in my running (UK) 2007 female Kona winner. shoes for the first time. They allowed me to commence running on the road after a 14 week lay off and to MAHALO! complete the marathon despite a bruised heel. Thank you Dr Tony Delaney for the hand made inserts. A big thank Time 55 – 59 Age Overall you to family, friends and training partners who Group supported me in my Kona IM pursuit. A special thanks to Swim 1h 31m 20s 54 1,601 Natalie, Steve and Gareth for their support and for being Bike 6h 32m 58s 41 1,345 there. An extra special thanks to Maureen whose Run 4h 18m 42s 26 1,163 patience, understanding and support allowed me to Transitions 14m 34s achieve KUPAU. Total 12h 37m 34s 37 1,314 Finishers 69 1,685

By DENNIS WYLIE D e m y s t i f y i n g t h e

EE xecutivexecutive

ur club has a membership totalling 690. It could President has to be prepared to receive phone calls or not operate without a committee and a small army emails about members getting carted off to hospital of volunteers. Volunteers are made up of either and/or complaints/issues from within and externally. dedicated helpers or injured runners. So, what of the The role additionally requires involvement in relevant committee? internal and external matters, chairing meetings and the need to make a few speeches make this the club’s most The committee is elected at an Annual General Meeting demanding role. Of course, a mandatory requirement of (AGM) held once a year, immediately after “the the Presidential position is to continually remind Equalizer”, our first event of the year. If more than one members about STaR pace guidelines....Further, a large person nominates for a particular position, then a vote is email inbox is essential. Scared? held. Anyone who has been in the club for more than a year should consider joining the committee. VICE PRESIDENT Jim Moody You need the capacity to operate as President in the Currently there are 19 committee positions with 23 event of the President being called away. While the office holders. Some jobs are shared. Two are done by President is present, the Vice President assists the one person. Some are more demanding than others. Why President and may be asked to help other committee so many personnel? We are a big club and we organize members in some way. An understanding of and ability 13 races throughout the year. An explanation of the to communicate at all levels is vital. Getting lost on STaRs positions follows: is an optional requirement.

TREASURER Charles King PRESIDENT David Bray An accounting background or similar is needed here. You need an overall view and deep understanding of the Managing the club’s banking, finances and providing committee’s role, the club’s history and modus operandi. advice on financial matters to the committee. Preparing The President needs to know what all of the other P&L Statements and Balance Sheets or spreadsheets of committee members roles and tasks are to both delegate our financial status during the year and providing the and assist (or call for assistance) as required. Also the Financial Statements for the auditors at tax time. Further

27 BLISTER NO 103 SEP 07 – JAN 08 adding to the club’s revenue by finding money on the are then compared to the current membership database ground is helpful but not an essential prerequisite. to come up with a draft set of results. From here inbuilt experience steps in as you need to sift through the SECRETARY Michael Sharp various Andrew Smith’s (for example) who ran to see if Sets up monthly committee meetings and organizes one of them might have been our Andrew Smith! Once all same, keeping minutes of the meetings. He sends notes the detective work is done you press a few magic buttons and reminders to the Committee. A good working that have been developed by various people over the knowledge of the club’s constitution and operating years for, all of a sudden, to be able to not only publish procedures is essential. Chairs meetings if President and results but also update PB information and the various Vice president absent. Snappy, sartorial elegance goes club ladders for the more common distances and races. without saying. Finally the results are published and the emails go out. After this you then get to “tidy up” as various members DATA BASE MANAGER Craig Dunn correct the various assumptions/guesses made through A vital role and not for the faint hearted: this process. (See website) x Maintains club member information (knows everything you’ve done wrong for the last 30 SOCIAL FUNCTIONS Chris Truscott, Naomi Tancred years). These two, joined at the hip, organize venues, catering, x Builds & manages website – you’ll recall the entertainment and guest speakers for 2 separate awards online Blister being added recently; also changes events during the year. This also involves to domain names, data usage, billing, servers, guessing/hoping as to how many people might decide to database; reports to the committee on website show up at each event. To harass the various people who usage help draw up the various trophy/award winners (usually x Builds & manages online renewal system, sends the President!) and then make sure it actually all renewal emails, generates renewal lists for happens on the day. mailout, answers questions x Builds & manages online payments for brunch, 10K SERIES DIRECTOR Barbara Becker dinner; collects RSVP lists, provides to social A big job! She Liaises with local authorities at the (now committee three) location. Heralds each race by email, calls for x Builds & manages online voting for awards night. volunteers and ensures sufficient and correct personnel Counts results, provides to president. perform necessary functions in all 10 races throughout x Help to maintain club email list on Yahoo the year. She collates information about volunteers for the club’s points system and to later acknowledge them, CALENDAR & STaRS MANAGER Rob Chalmers in written form, through the Club’s magazine. She also Compiles calendar of STaRs and races quarterly, once writes a report for the same, each issue. hosts for these events are found. Following this 7.00 am hosts are found. Beforehand, sends desparate, pleading SUPER SERIES Ross McCarty emails requesting hosts. There are two races to organize: the Equalizer at the beginning of the year and the Internal Half at the end of RESULTS MANAGER Chris Graham the year. Otherwise a similar role to the 10K Series A very handy person with excel skills being a strong Director requirement. This role sees you searching the web for the results of various races and determining if there may 6 FOOT TRACK MANAGER Kevin Tiller have been Striders participating. If so then you need to Administrates a team to organize the club’s longest download said results in whatever format they are distance race of the year. Corresponds with relevant available (ie pdf, word, html or excel!) and then convert authorities and arranges logistics. Writes unusually to an appropriate excel format. These formatted results detailed missives.

28 BLISTER NO 103 SEP 07 – JAN 08

ANSW LIASON UNIFORMS MANAGER Daren and Karin Kaehne Glenn Guzzo, Shelley Howes, Caroline Yarnell Organizes design, manufacture, sales and distribution of Glenn co-ordinates between Athletics New South Wales our uniforms. A variety of styles and sizes and changes to (ANSW) and those within the club who run track. He also the uniforms, mailouts, email interaction and a growing affiliates with ANSW for our club on other matters. He membersip make this role more demanding than it registers our athletes seasonally for ANSW membership. seems. He is currently working on a joint 10k series run for us and an ANSW championship road running 10k event. He BLISTER EDITOR Dennis Wylie gathers results for our male athletes, picks teams and Calls for articles on matters related to the Club, especially writes reports for Blister magazine. member’s reports on races they have attended. These are read and corrected or cut (if necessary) and compiled Shelley co-ordinates women’s teams, processes into the club’s magazine, Blister, in as interesting a way registrations and liaises with ANSW. She writes results as possible. Those writers promising articles but taking reports for our women athletes in Blister magazine and longer than a few hours are harassed mercilessly. When fills in for Glenn if he is away. all handiwork is in and assembled, the resulting abomination is sent to the printer who turns purple with Caroline does the same as Shelley except with minors. rage. But, he obligingly converts colour pictures into black and white and then returns the now more orderly MTG COORDINATOR Phil Skurrie manuscript to its compositor for any corrections that Trains, particularly, first-timers who want to run a may be necessary due to e-traffic gremlins. Then it is marathon (in under 4 ½ hours). This group is also fairly proof read again, cover to cover, and sent back to the social and the social aspect continues after runners leave printer for (you guessed it!) printing. the group having achieved their first marathon. You are taught to not be able to read a map or distinguish between left and right Let’s not forget NEW MEMBER MANAGER Lisa Carroli Apart from the above there are others who perform Assists alone and afraid “newbies” to slip into the club anonymous but essential tasks, assisting the committee more comfortably and wises them up...nicely. or working on their own, behind the scenes, to maintain the club. Another article will appear in the next issue STaR MAPS Joel Mackay explaining these invaluable roles. We’d be lost without the STaR maps that are downloadable from the club website and some of us are lost even with them. Joel has, over the years, refurbished the various maps in conjunction with STaR hosts, made adjustments as we have changed routes and even gets out and runs new routes to measure distances and directions! Hatches, matches, dispatches

MAILOUT MANAGER Ross McCarty Born 24/8/2007 Lucas McSweeney to Ben and Takes all printed material (Calendar, Blister Magazine, Katherine. He has already had his 1st 10K in the Lane AGM and other notices as they come up throughout the Cove December run. Katherine joined the Yummy year to the printer. Decides number of copies to be Mummy Striders in the Back of the Pack Racing Team. printed, spends evenings stuffing envelopes and sees that We look forward to a few starts for 2008 and the weight they are mailed out to members. For this job a good adjusted pram handicap racing (bring it on Cameron). saliva flow is essential for sticking down the stamps. Wed Lisa Ann Davie finally married the long suffering VOLUNTEER COORDINATOR Katie Rowell Damian on 17 November A role to be further developed as a future initiative comes into play where we not only register peoples intent to volunteer but then also track if they actually do Born Ray and Katie became parents on the 5th of so to then influence the various point score tables as December. Charlie Ann Rowell was born weighing 7 required. pounds 12 ounces (3.5kg). She is doing really well and has big feet....hopefully a runner – maybe a swimmer!

SERGEANT AT ARMS Wayne Gregory Born Tom Highnam has turned more pages in “Baby A role so secretive, no-one has seen him at work but, in Names” than most people with the birth of Maggie Rose the event of a violent act by a disgruntled, crazed lunatic Highnam on 19th October, sister to Rebecca, Billy and who attempts to overthrow the President, we may need Charlie. him.

29 BLISTER NO 103 SEP 07 – JAN 08

By LISA ANN DAVIE get to the turn around point. At 30km I felt okay but was beginning to tick the kms off and tell myself I only had to run for a bit over an hour so I Fitzroy Falls ire Trail knew that it wasn’t going to be long before I was wishing it Fitzroy Falls F ire Trail was over and wondering, “why do I think this is F enjoyable??” Fortunately, the friendly volunteers at the aid Marathon stations made it bearable. Unfortunately, I couldn’t Marathon stomach the array of delights that were available (chocolates!) fter scratching the Sydney marathon off my to- I had realized during the out-and-back section that I was in run list for 2007 due to injury, I really wanted to run second place and if I just kept running at the same pace I one more marathon before the end of the year. You should be able to hold on to it (and get a trophy!) At this can give me a trail run over a road run any day so, although stage the fire trails were even so the feet weren’t battered the 55ks at Brindabella was appealing, I was too nervous to about and I tried to actually enjoy the run, the scenery and attempt that distance with my limited training so, I settled the knowledge that the finish wasn’t too far away! The next on the Fitzroy Falls Fire Trail Marathon (FFFTM). I’d heard couple of k’s passed by without incident and I was on my it wasn’t as hard as 6 Foot, was well organized, had a own for quite a bit. friendly atmosphere and fab post run facilities and I wasn’t disappointed! At the 38/39k mark I hit a fork in the road (or what I thought was a fork) and my brain short circuited and sent The notion of a weekend away was also hard to pass up. me trotting off down a path (over which red tape had been We drove down to Kangaroo Valley on the Friday night and placed to indicate that this was NOT the marathon track). stayed about 15 minutes away from the start. There is After running for a couple of minutes I started to panic accommodation at the start/finish but it was all booked out because I was running down a very narrow path and there by the time I got my act together (the local tourist park lent were far too many bushwalkers around. I realized I was out DVDs for free so that was incentive enough to stay going the wrong way and had a moment of inner turmoil there.) deciding whether to keep running straight ahead and hope I got back to the trail or turn around and get on the right I’d also been told that it can get pretty hot and apparently track. Luckily I made the correct choice and turned around the 2006 event was run in over 30 degree temperatures. I and bolted back to the path (albeit a little devastated was most joyful when the morning dawned cool and crisp because my moment of trophy-glory was disappearing and the forecast was for a high of 25 or so (the FFFTM down the trail with another runner). It’s amazing how fast website said it was 16 degrees so we were extra lucky). We you can run after 40ks when you realize you’ve taken a drove to the start and I lined up to collect my number and wrong turn and are going to lose your place! Once I got lined up again for the obligatory portaloo visit. The back on the track I sped along trying to save my second marathon had approximately 120 starters – another reason place. to love this run! Everyone was relaxed and there was none of the mania associated with a race for thousands. Of course there was another matter of that last sharp hill which I knew the organizers had thrown in there just to The run started with a reasonable first 10km. As usual, I torment me further. I stormed up the hill with a mixture of probably took off too fast but thought I’d just go with it feelings (throw a tantrum or be relieved it’s over). I was knowing it would only take a hill or two to slow me down. overjoyed to see the finish line and my lovely husband At about 12km there was a steep downhill where you had cheering at the end and telling me I came third (phew I still two options, sprint down the hill like a madman and hope got a trophy). not to break your neck or potter along and get down the bottom with your limbs intact (I chose the latter). This Regardless of my challenged navigational skills the run was downhill section was reasonably rocky but the majority of fantastic. It was for a good cause (the local bush fire the run was on more even surfaces. From 15 – 25km there brigade), had great post-race activities (free BBQ, drink were a few hills, including one section where you could see and lovely prizes), had the options of 5, 10 or 42.2k runs ahead to the long, steep hill awaiting for you - as well as the and all at a beautiful venue with a relaxed, friendly conga line of leading runners heading up it! Nothing to do atmosphere. After heading back to our lodge I had a big in that situation but put your head down and keep running. sleep and then relaxed with a huge steak and a couple of beers at the local pub. Once I hit the out-and-back section around 25km I knew I was on the way home although it felt like I was running I’ll definitely be back next year and I’ll take a map! forever as all the super speedy leaders were zipping past Did you say, “Take a nap?” Ed me, going in the opposite direction and I was just trying to

30 BLISTER NO 103 SEP 07 – JAN 08 JAMES CRYER 1st December, 2007

OtfordOtford to to B Bundeenaundeena THE “FAT ASS SERIES” RUN (THROUGH THE ROYAL NATIONAL PARK, SOUTH OF SYDNEY)

y any standards this would have to rate as one of headland, and then up and over a never-ending series of the most scenic runs anywhere in the world, steep headlands, accessible only via the precipitous goat- clinging to the Coastal Track which hugs the tracks cut through the scrub. coastline (self-evidently), as it winds its way north, from That’s the first half - the northern end is mainly up on the the look-out at Otford (in the south) to the sleepy hamlet high plateau, where the track leads you through stands of of Bundeena (in the north). The only downside is having tough, sclerophyll tee-tree and paper-bark, with the to get up at 4.30 am Saturday morning to get to the start occasional aroma of honey-suckle from the grevilleas at 7am – but the visual rewards made bursting into flower. You catch it all worth while. glimpses of the coast and headlands in the far distance as you gallop across The track, entirely through the wilds, miles of heath-land interspersed with is well marked (mostly) but goes ankle-twisting, gnarled sandstone through a bewildering and rock-platforms. The sandstone fascinating variety of terrain, bedrock is like an artist’s palette of requiring constant attention and crimson, pinks and yellows. You study vigilance along the way. it intently each micro-second, as your foot-placement becomes as precise as The first “test” is to avoid tree-roots a ballerina’s, while you fly over its under-foot - and hanging vines just surface in some mad, gravity-defying above eye-level - as you leave the dash. start, and career down the thickly vegetated slopes from Otford to the “I’m sure I dropped my keys sea. Here, remnant temperate rain- around here somewhere!” forests form a dark canopy all the way down the side of the escarpment, reminiscent of Tasmania’s jungle-like Having climbed up from the sea, and attained the great, terrain, with soft leaf-mulch underfoot, or a slippery gently sloping rock-shelf that forms the basis of the Park, rock, just waiting to grab your ankle and give and you gain renewed energy as you gather speed along it a gentle twist. the metal grid walkway – with banksia and hakea flying past you on each side in a blur. Bursting into the open, at sea-level, we head northwards, through open paddocks of thick, knee-high tussock grass, We hurtle past the picturesque inlet of Wattamolla, along a series of windswept beaches (Burning Palms, thinking we’re the first intruders, not realising Bass and South and North Era, and Garie), around great Flinders took refuge there in their “Tom Thumb” in 1796. tessellated-pavements formed at the end of each Oh well, there’s always someone trying to upstage

31 BLISTER NO 103 SEP 07 – JAN 08 you! Eventually, like a horse sniffing water, we sense the bitumen, and complete the last few metres to the village end is only a few k’s away (the clues are probably the jets of Bundeena, scaring a few of the inhabitants with our coming in to land over Botany Bay – our first jarring wild eyed looks and insatiable appetites. The local coffee reminder of civilisation). Spurred on, as the distant shops, however, have never done better for a Saturday headlands get closer, our sandy track suddenly veers morning! That’ll be a skinny decaff with Gatorade, inland. We follow this thin, white thread - our lifeline to thanks!! salvation – and soon the sights and sounds of suburbia assail our senses. We “transition” from bush track to James Cryer (3hrs 40mins)

By DARREN……………..

DarrenDarren doesdoes DD oofusoofus

irstly, before I introduce myself as a total doofus stunned STAR hosts approval I attacked the left over let me explain. I am not a morning person, morning remains of the spread with vigor, piling cup cakes into is anathema to me. My preferred running time is my pockets before running off to overtake scores more twilight. Ironic then that the one thing I wanted from walkers. Striders, 30km STAR weekend runs start at 6am. Though I set my alarm, downloaded courses, prepared my UBD It seemed in no time I had traversed all the bridges, along map in advance and advised my long-suffering wife of my the way I saw a few other who had opted to run instead whereabouts I failed to get out of bed for the first month of walk including the mad monk Tony Abbot. At about 25 of membership. kilometers in distance I reckon an extra 5 or so could easily be tacked on to turn the Seven Bridges into a STAR, Eventually I turned up for one and it was fantastic. The though if I named it then Seven Bridges Stuff Up or Day spread alone made it worth it. Moreover, the people light Doofus come to mind as good titles. I’d nominate fantastic - for once I could talk openly about the joys of myself as a host but can’t provide much assurance I will running long distances without some insecure tubby guts be able to get up. slipping a Forest Gump reference in to sour proceedings.

But I digress. This is all about me turning up at 7am for a 6am start on that Sunday bloody Sunday when day light Blister editorial policy savings started. My queries of “where is everybody” to the STAR host soon were withdrawn as the magnitude of The correct abbreviation for kilometre is still “km” but my day light folly became apparent. Though offers were “k” (the abbreviation for a thousand, among other made for me to take short cuts in an effort to catch the unrelated things) is becoming more popular. There is group I didn’t know the area nor did I want to cut short even occasional pluralisation in the form, “ks”. There is my run so though the spread looked tempting I made my often no reason for ks as k will do for both singular and excuses and headed back to my car intent on getting my plural, and appears in usage anyway, as in “I ran 10k.” k’s via my standard bay run route around Iron Cove bay. However, in the sentence, “I didn’t run enough ks this week, removing the s would appear wrong. On this occasion fortune favored the late as I stumbled upon the inaugural 7 Bridges Walk which has a starting Although this change is found elsewhere as well, I point alongside the bay. Within a couple of minutes I had believe that as the use of k is so frequent among registered and was off and running. Rest assured that participants of our sport, we are at the forefront of nothing can assuage ones bruised ego more than being language change and that km will fall out of use. provided the opportunity to run past thousands of fellow Dictionaries change every year according to reported competitors on a panoramic course which I would have usage, so if anyone chose to petition the Macquarie to rate as one of the nicest in Sydney. Admittedly, dictionary, they could possibly expedite the process. everybody else had decided to walk &, strictly speaking, were not competing but it is the thought that counts and In the light of this process of change the abbreviation to my delusion was dynamite. kilometre is left as the individual writer intended and all forms are in use. By pure coincidence, the walk route went straight past the STAR meeting point- the spread! With the somewhat

32 BLISTER NO 103 SEP 07 – JAN 08

By JAAP BAKKER

Another another day, another day, another T railwalker Trailwalker (win) (win)

Preparation and lead-up During the early checkpoints we ran around 3rd / 4th fter our success in Melbourne Trailwalker last place, with ACTRun in the lead who were looking very fit. year (2006), we decided in 2007 to give Sydney We were all feeling quite good and the atmosphere was Trailwalker a go. For me, personally, Melbourne upbeat. After about 41k’s (checkpoint 4) our strategy of was my first Trailwalker and I initially felt a bit ‘out of my only short breaks during checkpoints got us in 2nd spot. comfort zone’ with my team of ‘mountain goats’: Richard Green, Joel Mackay and Jonathan Worswick. All had run Middle section multiple Trailwalkers with either wins or 2nd / 3rd places. On the downhill to Warrimoo, just before 50k’s into the For Melbourne I knew that there was a big section event, we saw ACTRun ahead of us, which was a bit of a (between 60 to 90 km) that was flat, which suited my 6 surprise considering how fit and well they looked early foot 6 inches better. This year Sydney was being dubbed as a very hilly hard course in the second 50k’s. Yippee!

We were not expecting to win this year. Main reason was that the winning teams of the last two years were again present in Sydney: the Cosmo Boys from Hong Kong who won last year, and ACTRun that won the year before. This combined with the fact that the course was really tough made us ambitious without directly expecting a 1st place.

Richard knows the Cosmo Boys team quite well from the last 2 years where he trained with them on the Sydney course in preparation for the event. So this year the same, in the on. We passed them and climbed uphill to CP5 which was weekend before Trailwalker we did a short (18k) and just over halfway into the event. We were all still feeling slow run on a part of the course that the Cosmo Boys relatively good so that was a real good sign. At CP6 (59k) didn’t know. A good way to suss out the competition! I did a quick change of shoes and socks and you really feel what 59k of pounding does to runners: it felt like you are running on completely new shoes again after the The Start change! On the morning of the big day we got dropped off at the Obviously now the harder part was coming up with only start by the ‘girls’: all our other halves who were again 2 more checkpoints and a lot of hills for the remaining our support crew and they again did a great job! Running 41k’s. joke in the team is that when we come into the checkpoints is the only time in the year that they do After a long leg climbing up to Mt Kurringai and down the exactly as we ask them. other side of the pacific highway into the valley, (into the direction of crosslands) and then climbing back up to After a bit of rain before the start we were off exactly at Berowra, we finally got to CP7 (72.5k’s). I really needed a 7am. During the first leg we made a point of immediately short sit-down to give the legs some rest. We left after a sticking to our strategy: walk the uphills and run flats + short break and quite soon got a text from the girls downhills, so we were passed by a lot of teams during the saying that the Cosmo Boys had come into 2nd place first hill after 1k of running. looking fit and good. They didn’t take a break and were

33 BLISTER NO 103 SEP 07 – JAN 08 only 7 minutes behind us. You can imagine that a slight before crossing the railway line into the last section to feeling of being hunted was setting in. Ok, no negative Brooklyn. And we really wanted to be gone before the thoughts, the course is hard for everyone so just stick to Cosmo Boys got in so that they did not see us; this would running as best as you can and staying together. definitely help our chances of finishing first. No sight of the Hong Kong boys, so that was great. After 30 mins into We set off on the hardest section, from Berowra, via the last leg we got a text from the girls: Cosmo Boys are Berowra waters, to Cowan. 14k’s of the steepest hills of 24 mins behind! Surely this would be enough for us to the course, joy. I was starting to struggle but all my team finish 1st! Anything can happen though so we just had to mates looked like they were feeling just fine. Doubts start focus on the course at hand. coming to your mind: you are running with guys who are better suited for these conditions and also fitter, what are Richard and I had just run this last leg 3 weeks before in you doing? the dark so this really helped me with the navigation. Everyone was going well so we just pushed the pace as Anyway, I told the boys that I was a bit struggling so I we could. Coming towards Brooklyn Dam, we even took some magic stuff: Red bull, Gu and a salt-tab against decided to run up a hill, against our religion! We saw the cramping. Joel started to explain me his latest time and wanted to get in before 13 hours. Finally the breakthrough in his research of proteins, DNA mapping bush ended and we were on the road towards the finish, and splicing (not sure if this is anywhere near correct but 1 more k to go! One last look behind, no-one there, and hey I am not a scientist). This explanation was exactly into the finish area! Just felt really great to have done it what I needed, it kept my mind to something else and we again, finishing 100k’s that is, with the same team and a were just going through the hills as they came. I even did first place does not hurt either. not look behind to see if there was any sign of the Cosmo Boys. The last bit before CP8 is undulating and I had Pictures, champagne, hugs from our other halves and a really bettered by then. The guys let me run in the front well deserved sit down with more food was our reward so I could set the pace which is so good: I am sure that at the finish. Text messages were flowing in, also from there will be other teams out there who let their slower family overseas as they had followed the race via the members run at the back which is a real demotivator I website. think. So with this good pace we got into Cowan just as darkness was setting in. Great, painful, rewarding experience that I am sure we will try again on some Trailwalker course out there. For The last leg me personally I have won 2 out of 2 Trailwalkers so far Again we did not want to waste a lot of time so a quick so that will add some pressure to the next one: can’t wait! refuel of food and drinks, head torches on and away we For a movie of our Trailwalker experience, please go to: went. From CP8 you have to backtrack for about 1k http://www.youtube.com/watch?v=BRnNkBJ90XM

By DARRYL CHRISP December 25, 2007

PleasurePleasure or or Pain: Pain: The The S Striders’triders’ Rogaine Rogaine O R, H O W T O H O S T Y O U R F I R S T S T A R

over or around a large hill, to follow tracks all the way in s Chrissy Amphlett so aptly put it, it is a fine line comfort, or to strike out through the forest taking a short between pleasure and pain for both organizers and cut to save time. Naturally most people choose different participants of Striders’ events. This is my routes, tailoring the course to suit their preferences. experience in hosting a Sydney Striders STaR. When contemplating hosting an event along these lines I What is Orienteering? The Orienteering Association of decided that sending Striders out alone with a compass NSW says it “is finding one's way across country using a would be a recipe for disaster so I decided to call my detailed map, usually with the help of a compass. It can event a rogaine, simplistically a team orienteering event. be enjoyed by both young and old, as a relaxing I also decided that a compass would be an unnecessary recreation or as a competitive sport. … At the start of the appendage. course, the competitor is given a map on which the course is marked. Orienteers have to find their way to I should admit several facts from the outset. Firstly, my each control, taking whichever route they choose. Typical previous experience with rogaining was nil apart from route choice decisions involve deciding whether to go reading about it and having a friend who is an irregular

34 BLISTER NO 103 SEP 07 – JAN 08 competitor. My orienteering experience was little better. The rogaine was promulgated on the Striders’ Calendar, I I had never competed but I did organize an orienteering put out a couple of notices on the Striders mailing list and event in Centennial Park for a work activity. No-one died. we tried to gauge how many Striders would give it a go. That obviously made me an expert although Centennial The general consensus was ‘not many’. Park is a contained area unlike the never-ending streets The day started with clear sky at 04:00 am as I of Sydney where the potential for lostness is far greater contemplated the day ahead but by 05:00 am the cloud as I know from personal experience. cover had started to roll in and the forecast of possible Secondly, I had never before hosted a STaR, although I showers was looking like a self-fulfilling prophecy. At this had attended plenty, had been a 7:00 am host a few times stage I was thankful that I had had problems preparing and had stepped in at the last minute to be a faux host the maps. when, in reality, all I had done is to set up and pack up Let me digress for a moment. My original intention was the STaR gear. to print the maps off on my inkjet printer at home but the So, with this wealth of experience behind me, it was only clarity of the A4 print was unacceptable so it was off to natural that one morning early in 2007 I would have my Kinkos for some last minute colour photocopying. own road to Damascus moment and declare that I would Although expensive, this proved to be an excellent attempt to overthrow the well-honed formula for Sunday decision because the ink of the photocopy was fused to runs by holding a rogaine instead of a traditional STaR. the paper and not water soluble in humidity and sweat as What possessed me at this moment is anybody’s guess. I the inkjet is. John Moore offered to reproduce the list of don’t smoke funny weeds or even drink alcohol so I can controls and clues from an Excel spreadsheet I had only assume it was some form of genetic blip that caused prepared. He accomplished this in a fraction of the time me to think this was a Good Idea™. that I dithered around with the maps so I was relaxed knowing that task was done. On the Friday before the I cautiously mentioned my idea to a few people and event it suddenly dawned on me that the Excel received what, at best, were mixed responses. The spreadsheet I had given to John was formatted committee was supportive, the Calendar Manager, was incorrectly and a number of the descriptions were enthusiastic, the general running population was non- missing portions of the text because I had not resized the plussed. rows correctly. Operator error. Time to panic because I Having obtained approval in principle from the had neither finished the maps nor done the grocery committee and settled on a date of ‘sometime in shopping for the STaR which was now about 36 hours December’ I corralled my mate John Moore, the sometime rogainer, to give me a hand. ....the 15 minutes that runners spent After all, what use is experience planning the route before heading off is if you don’t exploit it. He dug up a map from years past for the critical to chances of success. lower North Shore and enthusiastically signed up as technical director. We also roped in John Kerr and away. From years in the military I had perfected the art another mate and decided to roam the selected areas for of just-in-time performance. The only item of military an hour each Friday morning, identifying controls based history I had learned was that there is no point in on the locations shown on the old map. This turned out arriving too early for a battle – although this piece of to be a lot of fun because we were running our own little advice might have come from a Monty Python book. No rogaine every Friday. In winter it was a bit tricky because wonder I never made general. it was dark when we started so, having selected where Back to the day. Obviously, prior preparation and we were going, we had to go to the furthest point first so planning prevented a poor performance (just) and all that it would be light enough to see. was in readiness for the rogaine. As people arrived they After several months of steadfast activity, the list of registered and received a description of the controls, controls was large enough where it was certain no-one each with multiple choice responses. Maps were handed could run to them all in the time we had allowed. We out at precisely 06:00 am and 15 minutes allowed for selected a map of the appropriate area and commenced route planning. I had brought the camera along because I plotting the nearly 70 locations we had identified. It was knew the start would be a scene of indecision with then that we discovered the new map did not quite go as people rotating maps, looking at the sky, trying to decide far West as we had ventured and we were limited to the to go North, South, East or West – all anathema to hard- North as well. In the end we had 58 controls marked on core STaR runners. Unfortunately, I forgot to take any the map. We assigned a points value to each control photos at this stage whilst trying to herd these cats. At based on ease of access, proximity to other controls, the appointed time of 06:15 am, to our amazement, terrain and the need to have a certain number controls of everybody except Joel Mackay/Andrew Black, the each value. eventual winning team, and Amanda Underwood headed

35 BLISTER NO 103 SEP 07 – JAN 08

East in a pack. This was not supposed to happen but the confirm what you learned in the route planning where Striders’ herd mentality was still strong and, like a flock elevation contours are used to work for you rather than of starlings, when one Strider veers one way (almost) all against you. will follow in deference to any hint of leadership. Around the finish bodies lay strewn on the grass. People Things were slightly smoother for the 07:00 am crowd were exhausted but no-one was lost. Lots of drinks were although there were a few who were itching to get away drunk and bodies replenished. Discussions ensued before the appointed time. These, ahem, generally more between runners about errors on my maps. The mere mature folk did exhibit a calmness not evident in the suggestion was an affront that, unfortunately, proved early starters. Their biggest concern was being told not well directed when I had to admit I had placed two to return until 09:00 am. controls on the wrong side of the road. Runners compared routes and chatted whilst the scrutineers The weather had settled into mid-level cloud with the scrutinized and tallied scores. The draft results were temperature and humidity both steadily increasing. It produced and people drifted off home to resume their was not long before a few runners used their wits and normal lives. The packing up began then home to clean called into the start/finish for a quick drink before the Striders equipment ready for the cycle to begin again. darting off to find more controls. The crew at the start At the computer I rechecked the scores, added some were at ease having chopped up some fruit, got the additional information and sent it off for the Striders’ drinks on ice and settled back to a cup of tea and the website. paper, oblivious to the mayhem out there in the suburbs. If the flies had decided to go on holidays it would have I was happy with the way my first STaR had gone. Those been a perfect morning. Striders who attended appeared to have a good time and were very kind with their words. There have been The return time approached. As they arrived teams and suggestions that a rogaine or orienteering event should individuals handed in their control sheets in to John become an annual event. We will see. It does take a lot of Moore in various states of disrepair so that he could work and the Lower North shore is the best location commence tallying results whilst I pretended to be busy around because the councils have been very generous re-arranging the fruit cake or the drinks in the ice. with signposting sites of historical significance. I learned Several others rushed to John’s aid as he was swamped a lot about hosting (how much food, what else to take, with sweat-soaked sheets bearing faintly hopeful etc) and how to conduct an orienteering/rogaine (I must scribblings. As the clock ticked past 09:00 am Jacko actually try one because they look like fun). If I decide to assumed time-keeping duties and assiduously recorded hold another similar event, I will adjust some aspects and the times of all those who, unlike him, had failed to some rules but keep it simple so that it can be enjoyed by return by the appointed time so that they would be potential winners and potential plodders. assigned appropriate late penalties. As we all know, the enjoyment is not necessarily whether you win or lose but the fact that you went out and had a It was obvious that there is value in experience and the run with friends. 15 minutes that runners spent planning the route before heading off is critical to chances of success. Map reading is important during the event but it really should just See you on the road.

Broken Wing Club

Ian Sargent chipped a bone in his ankle at the recent An update on the medical condition of Jenny McKenna: Black Stump Fatass. He has his leg in a plaster up to his Her boyfriend, Andrew, indicated her condition has knee. If visiting, take markers with you to sign his cast. improved. She is conscious, aware of her surroundings and people, and is responding in small ways. We hope Tom Highnam has an Achilles Tendonitis problem and is there will be a continuation of improvement. taking two months off running to fix it. Might not be long enough – for the rest of us! NOT SEEKING: NON RUNNING PARTNER Phil Skurrie thinks, after a 13-week layoff, his hip flexor To, er, not run with. Contact: swbagthatsme.com.au. injury has almost gone. He’s just not sure where to!!

36 BLISTER NO 103 SEP 07 – JAN 08

JANUARY 2008

PresidentsPresidents RR eporteport

Hello Striders,

Firstly I’d like to take this members to assess if they may be opportunity to wish all members a able to assist in some fashion to very happy and prosperous 2008. support the club in 2008. Whether I know there are probably many it is nominating for a formal New Year resolutions being tested committee role (all expressions of out there (mine for one!), but interest will be gratefully persevere!! accepted), to volunteering to support the work of one of the As a bit of a retrospective I have committee members, to not racing put some interesting stats a 10km race but marshalling or together for a slightly different hosting a STaR. All of these inputs view of 2007, so here goes…. are of tremendous value to the ongoing viability of our club. It is ¾ 720 members as of 31/12/07 before the 2008 sometimes easy to forget that all of the club’s renewal process started organisation and management are volunteers, putting ¾ 13 races were conducted by the club, including the something back into our sport. It is a telling statistic that Six Foot Track Ultra marathon only around 175 of our total membership actually ¾ 485 members ran one or more Super Series events contributed something back to the club. Of those 175 ¾ 427 members ran one or more 10km series events there are a number of stalwarts that always seem to be ¾ 175 members actually volunteered to assist the club available to do something if no-one else offers. At the at least once through 2007 upcoming AGM I hope that we have a number of new ¾ 41 STaRs were hosted people who step nominate to participate in the ¾ 5:15 min/km = the pace sometimes run by 6:00am committee as there are a number of committee members STaR group front runners standing down. Last year at the AGM, mention was made ¾ 6:00 min/km = the pace that the 6:00am STaR group that people were willing to assist but did not know what should be running positions were open, please assume that we will need ¾ 4:45 min/km = the pace sometimes run by 6:10am your help and offer your time, we will find work for you! STaR group front runners, etc etc ¾ 3345 runners and volunteers in total participated in This is, most likely, my last column as President, I will not the 10km series! be standing for re-election given my new geographical ¾ 5000 = an approximate number of cans of coke location. I would like to take this opportunity to thank consumed at Strider events in 2007 (maybe we my fellow committee members over the years, should buy in bulk?) particularly recently as I have been less available than usual due to circumstances, in particular Jim Moody who I could go on trying to draw out some interesting has stepped forward to provide immense assistance and numbers, but the above should suffice. It is interesting, input. now observing somewhat from a distance, as my family and I adapt to the tropical climate of Singapore, the The strength and growth of Sydney Striders over the activities of Striders in Sydney certainly makes an years has always been due to our members, to continue impact. While there are some similar running activities in to evolve and grow we need this to continue! Singapore, they do tend to pale in comparison to what is available in Sydney, especially through Striders! Good running in 2008, I hope to see you out on the road Elsewhere in this edition editor Dennis has put together or trail in one of my return trips back to Australia. an excellent article which details the various roles and responsibilities of the committee. I would urge all David Bray

37 BLISTER NO 103 SEP 07 – JAN 08

4 Rowena Walker 0.42.09 - - 10k Series Results 5 Dianne Aitken 0.42.11 F Vet 1 6 Ingrid Grace 0.42.19 F Vet 2 RACE 8 NORTH HEAD SEP 7 Liz Vadas 0.42.24 - - 8 Cheryl Hounslow 0.43.05 F Vet 3 MEN 9 Aurelie Daix 0.43.38 F Pre 4 1 Jeremey Horne 0.32.15 - - 10 Vanessa Hill 0.44.17 F Pre 5 2 Thomas Crasti 0.32.23 M Pre 1 3 Sergio Carvalho 0.32.29 - - Volunteers 4 Andrew Tuckey 0.32.35 M Pre 2 Breakfast Hosts: Katie Rowell & Deanna Lum 5 Anthony Murrell 0.32.55 - - Equipment Manager: Peter Woods, set up Allan 6 Tom Highnam 0.33.08 M Pre 3 Wareham 7 Raymond Wareham 0.33.33 M Vet 1 Course layout: Luigi, Christina & David Criniti 8 Craig Dunn 0.34.14 M Pre 4 Registration: Naomi Tancred, Pennie Psaltis, 9 Marcio Cunha 0.34.15 M Danielle Langsworth, Pauline Evans 10 Dimitri Kontopos 0.34.24 - - Course Marshals: Ken Smith, Phil Sharp, Lisa Caroli, Ross McCarty, Sue Horsbourgh, Ian Hounslow, Guy WOMEN Doulman 1 Jenny Wickham 0.37.43 F Pre 1 Water Stop: Chris Harvey 2 Anna White 0.37.58 F Pre 2 Pacers: 40min: Steve Hume, 45min Steve Bourke, 3 Christine Ellis 0.38.10 - - 50min Brian Wilcockson, 55min Graham Osborne 4 Jane Miles 0.38.14 - - Timekeepers: Gary Howard, Ray Rowell Manual Results: Shirley Rutter, Danielle Langsworth 5 Shelley Howes 0.40.20 F Pre 3 Catchers: Pauline Evans 6 Ingrid Grace 0.40.52 F Vet 1 Race PC & Results: Jim & Adam Moody 7 Dianne Aitken 0.41.12 F Vet 2 Set Up & Pack Down: Allan Wareham, Sam & Susan, 8 Joanne Cowan 0.41.26 F Mst 1 Brian Wilson 9 Jo Pai 0.41.39 F Pre 4 Newspaper Results: Jo Cowan 10 Caroline McKenna 0.41.40 F Pre 5 Finance: Charles King Timing System & JOAT: Stephen Jackson Volunteers: Breakfast Hosts: Jaap Bakker, Richard Green and Ron Schwebel Equipment Manager: Peter Woods Course layout: Chris Yates Registration: Pennie Psaltis, Jo Cowan, Naomi Tancred, Pauline Evans Timekeepers: Katie Rowell, Ralph Melano Thinking its time for a new pair of shoes? Why not Set Up: Sam Isbell, Ingrid Grace have a chat with the guys at Sydney running Centre Course Marshals; Dennis Wylie, Daren Kaehne, Frank Dearn Race PC & Results: Jim & Adam Moody 10k Series Sponsors Phil and Julian RACE 9 SYDNEY OLYMPIC PARK OCT Edgecliff Centre, Shop 21, MEN 203 – 233 New South Head Road, Edgecliff 1 Thomas Do Canto 0.31.52 - - Tel 9362 0422 2 Jeremey Horne 0.33.17 - - 3 Tom Highnam 0.33.30 M Pre 1 4 Andrew Tuckey 0.33.33 M Pre 2 5 Anthony Murrell 0.33.50 - - 6 David Criniti 0.34.41 M Pre 3 7 Klayten Smith 0.34.46 M Pre 4 8 Stuart Chellis 0.34.57 M Pre 5 9 Jonathan Heron 0.36.12 - - 10 Tim Lindop 0.36.21 M Vet 1

WOMEN 1 Jenny Truscott 0.38.17 F Pre 1 2 Anna White 0.39.51 F Pre 2 3 Lisa-Anne Davie 0.41.43 F Pre 3

38 BLISTER NO 103 SEP 07 – JAN 08

RACE 10 LANE COVE NOV Registrations: Jo Cowan, Naomi Tancred, Peter Hibberd, Pennie Psaltis MEN Course Marshals: Ian Hounslow, Tina Campbell, Ross 1 Glenn Guzzo 0.33.13 M Pre 1 McCarty, Gerry Arthur, Charles Coleville 2 Tom Highnam 0.33.17 M Pre 2 Pacers: 40min Robbie Elder, 45min Brian Wilcockson, 3 Andrew Tuckey 0.33.24 M Pre 3 50min Stephen Jackson, 55min Graham Osborne 4 David Criniti 0.33.34 M Pre 4 Timekeepers: Tony Wong & Shirley Rutter 5 Nico Elsaesser 0.34.31 - - Manual Results: Sue Horsburgh, Robyn Moody 6 James Swadling 0.34.40 M Pre 5 Catchers: Sam Isbell 7 Adam Swank 0.35.13 - - Race Timing & Results: Jim & Adam Moody 8 Tony Fattorini 0.35.36 M Pre 6 Set Up/Pack Down: Pennie Psaltis, Paul Craft, Sue 9 Warren Simpson 0.35.50 - - Login 10 Peter Walker 0.36.05 - - J.O.A.T: Stephen Jackson Finance: Charles King WOMEN Newspaper Results: Jo Cowan 1 Jenny Wickham 0.37.02 F Pre 1 2 Monica Dalidowicz 0.39.38 - - 3 Jenny Truscott 0.40.01 F Pre 2 4 Shelley Howes 0.40.57 F Pre 3 5 Nicole Frykberg 0.41.46 F Vet 1 6 Ingrid Grace 0.42.07 F Vet 2 Roll of Honour 7 Carly Ansell 0.42.42 - - 8 Cheryl Hounslow 0.43.19 F Vet 3 9 Joanne Cowan 0.43.28 F Mst 1 5 YEAR 10 Lisa Carroli 0.43.36 F Vet 4 John Zahra, Stuart Chellis, David East, Brian Ogilwy, Robert Wawrzyniak, David Gayford, Martin Matthews, Olivia Collier

Volunteers 10 YEAR R Breakfast Hosts: Barry and Shirley Rutter Robert Chalmers, Andrew Gibbons Equipment Manager: Peter Woods Course Layout: Iain Martin 15 YEAR AR Philip Hugill

Recipe

If you use the right ingredients, these fritters have a delicate and divine flavour. Add them to whatever else you are making, but allow time to make them. They will keep for several days anyway, so can be made in advance. The recipe came from an old Italian man

FRITELLE DI CAVOLIFIORE

¼ med size cauliflour Pepper Salt 4 tbsp pecorino cheese Cover with water Mix together Boil ‘til just soft Leave ½ hr When cooked, cool, drain water well Mash & add Heat 5ml deep olive oil in pan until hot 1 egg Spoon balls of mixture onto pan & flatten into fritters 4 tbsp self raising flour Brown both sides Parsley Drain on absorbent paper

39 BLISTER NO 103 SEP 07 – JAN 08

Awards Brunch AWARDS PRESENTED AT END OF YEAR

Equaliser Cross-Country Award Winner Runner up

Open Male David Criniti 0:56:00 Raymond Wareham Open Female Joanne Cowan 1:08:13 Lisa-Anne Davie

Internal Handicap Half Marathon Award Barbara Becker 2:14:59 Brian Wilcockson

10k Series Points

Handicap Craig Thom 898 Lisa Burns Age and Gender Adjusted Joanne Cowan 6514 Dennis Wylie Open Male Tom Highnam 939 Guy Doulman Open Female Jenny Truscott 952 Shelley Homes PreVet Male Tom Highnam 939 Stuart Chellis PreVet Female Jenny Truscott 958 Shelley Howes Veteran Male Guy Doulman 982 Steve Hume Veteran Female Ingrid Grace 929 Lisa Carroli Masters Male Frank Zeichner 979 Dennis Wylie Masters Female Joanne Cowan 990 Pennie Psaltis Seniors Male Luigi Criniti 967 Brian Ogilwy Seniors Female Tina Campbell 276 Super Senior Male Manfred Fiedler 990 Frank Dearn Super Senior Female Legends Male Ron Daly 550 Legends Female Fastest 10k Male Glenn Guzzo 0.31.16 Thomas Crasti Homebush 3/3/07 North Head 1/9/07 Fastest 10km Female Jenny Wickham 0.36.21 Jenny Truscott Lane Cove 3/2/07 Lane Cove 2/6/07

The Super Series

Age and Gender Adjusted Dennis Wylie 6196 Steve Hume Open Male Shaun Atchison 832 Steve Hume Open Female Shelley Howes 864 Lisa Carroli PreVet Male Shaun Atchison 447 Cameron Arnold PreVet Female Shelley Howes 475 Lisa-Anne Davie Veteran Male Steve Hume 474 Peter Hibberd Veteran Female Lisa Carroli 473 Susan Login Masters Male Dennis Wylie 463 Graham Sheargold Masters Female Mary Stringer 448 Pauline Evans Seniors Male Luigi Criniti 494 Brian Ogilwy Seniors Female Tina Campbell 311 Helen Wilson Super Senior Male Frank Dearn 233 Manfred Fiedler Super Senior Female Legends Male Ron Daly 52 Legends Female Best Age and Gender Tony Fattorini 923 Christopher Dwyer Six Foot Track City To Surf

40 BLISTER NO 103 SEP 07 – JAN 08

LaLa GG alleriaalleria

Blister Slug run

A bunch of Striders participated in the annual "Slug" Bay Run for Kids on Friday 21 December. Organised by Strider Ross Sinclair, this run is conducted at 6.00am on the Friday morning before Christmas each year and entails a swim in Drummoyne Pool, followed by a lap of the Bay Run. Participants are required to wear sluggo's only and appropriate Christmas attire (hats, tinsel, bells etc). Entry is $10 and all proceeds go an appropriate Children’s Charity (non-sluggo entry requires a $20 entry fee!).

As you can imagine, we get a number of very amused looks around the popular Bay Run and get a number of toots from passing cars (and even some wolf whistles from one of the girl rowing crews out on the Bay).

As all proceeds go to Charity, I'm sure Ross would welcome any other Striders (both the boys and the girls) joining us next year for the 2008 Slug Bay Run for Kids.

Left to right: Liz Woodhams, Rob Partridge, Lucinda Rigby, Fran Boorer and Phil Skurrie at Woodford to Glenbrook.

41 BLISTER NO 103 SEP 07 – JAN 08

Darren Benson

What a guy! 2 Marathons in 2 weeks! Beijing: 2hr 30.56 and New York: 2hr 38.18 They say he sleeps on a bed of nails

Keith Bateman

No, Keith Bateman definitely hasn’t hung up his running shoes. He’s getting faster over 3000m (at the age of 52 in the 50+ category)!

He took 5 seconds off the Australian record, held by Ron Peters, in January 2006 and two months later, another second. In November that year, 3 more seconds, and in November 2007, took another half second off.

The new record stands at 9:09.61.

Lisa Ann Davie tests out Charles Coville’s alleged vice-like grip

42 BLISTER NO 103 SEP 07 – JAN 08

Sam Isbell, Karen Canfell and Sue Login fly to Hobart to cuddle the Caramello Koala and while there, decide they may as well do the Marathon

Tony Fattorini and Martin Harris go to NZ for a warming cuddle prior to the Kepler Challenge

Sizing up the opposition before the start of the Fitzroy Falls Marathon, won by Tony Fattorini

43 BLISTER NO 103 SEP 07 – JAN 08

Steve Hume, Mohammed Alkhub and Danielle McCormack find the Camera man’s Grouch Marx moustache amusing while Stephen Jackson laments lost sleep at the Blackmore’s Marathon

On these occasions, many runners enjoy having safety pins deliberately rammed through the skin. “It tickles”, he bravely laughs while onlookers share in the fun. “Me next”, you hear.

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