Club Newsletter

WESTERN ATHLETICS Inc www.westernathletics.com.au FEBRUARY EDITION Club Newsletter

FALLS CREEK - from a coaches view Falls Creek, why? December and January is generally a time for parties with family and friends, typically with lots of great food and possibly with too many drinks. Also the majority of Australians enjoy their long holiday and love to include lots of sun and beaches or camping in the bush; but for many distance runners we choose Falls Creek. But why? There are many scientific reasons why distance runners, including the Western Aths crew go up the ‘mountain’ each summer. The physiological adaptations that can result from a period of altitude training can be better explained by smarter people than me! So a more directed question, ‘why do I as a distance running coach go to Falls Creek and why do I recommend distance runners to follow me?’. For me, I do notice that the air appears to be ‘thinner’ and breathing is more laboured, especially the first few days and in the quality sessions. So that must be good?? Well again, science says yes, but some scientists don’t believe it to be totally true. But on the ‘mountain’, the air is clean, the weather is great; blue skies and generally pleasant temperatures (mid teens and low 20s), especially compared to the high 30’s and low 40’s experienced in Melbourne over the same period that Falls Creek’s top temperature was 26 degrees. The mountain trails are magnificent, beautiful views whilst running makes it even easier and the company is vast. Whilst you have your club mates around, as well there are hundreds of other good runners. Runners from Brisbane, Sydney, ACT and Tassie are plentiful and of course it appears that a large percentage of the Aths Vic XCR runners have moved from Melbourne to Falls. Not forgetting; the Saint, Buster, Mona, Gregson and many other Australians who have represented Australia or are the next crop of Aussie internationals. I really enjoy the Falls Creek training structure that rolls on each day throughout the weeks and the years, visiting the same trail each year on the same day. The morning run at 9.30am is the daily quality session, involving tempo runs, 1k reps, the long runs and the infamous ‘quarters’. The ‘arvo run’ at 5.30pm along the baby aqueduct, an 8km relatively flat run that typically is used as an easy run giving you the opportunity to chat with many other runners. WESTERN ATHLETICS Inc FEBRUARY EDITION Last year I took the opportunity to chat with Liam Adams for 5/6kms (obviously an easy run for him and maybe a tad too fast for me). The 1%ers are an important part of any athlete and at Falls with lots of down-time and minimal distractions we can all ensure that we recover well after each activity. Ten minute dips in the COLD aqueducts to help soothe tired muscles, as well lots of time to spend on rollers, stretching and completing many ‘pre-hab’ exercises to ensure that the small stabilising muscles are being activated and strengthened. ☺ So will I return to Falls Creek in Dec 15/Jan 16; YES! The ‘camp effect’ is probably the major aspect for bringing me back; good friends, good running environment, good running weather, great trails with the beauty of Australia’s countryside and views everywhere, everyday. Would you enjoy and benefit from a training block at Falls Creek? Do you enjoy distance running, do you enjoy running with others then the answer is simply a BIG yes. Talk to your coach and be prepared; physically, set aside time (holidays) and don’t forget to organise accommodation. Accommodation is something everyone should consider early due to costs; the previous three years Western Aths have organised ‘shared’ accommodation with approx 8 persons per unit; or you could look for smaller shared accommodation with groups of 2-4. There are many now who have travelled to Falls for the past three years and would be happy to pass on their experiences. I look forward to seeing you on the ‘mountain’. ☺ Stu Macaulay Aths Aust L3 Distance Coach WESTERN ATHLETICS Inc FEBRUARY EDITION FALLS CREEK – from an athletes view

Year 1 Hi my name is Liam Cashin and I am going to talk about my experiences in Falls Creek! My first year was in 2011/12, I stayed up for nine days and learnt so much from going up there. One the best things was the Nike lounge, where they had chats every day. Steve Moneghetti, Ryan Gregson and Collis Birmingham shared their experiences from what I remember, The best run was easily Fitzy’s Hut. I got lost on this run, I was with Sean, Amy, Luke, Chris Camilleri and dad. We ended up running 19/20km, depending on who you asked. The worst thing up in Falls Creek was the aqueducts, they were easily the coldest of the three years I have been there. I learnt that going in the aqueducts after a run was so important as it helped you recover for the next day! I felt it was harder to breath up there, but I got use to it and in the end it wasn’t that bad! Overall it was a great experience and I learned at lot from it. Year 2 My second year up there was in 2012/13 and I again stayed up for nine days I had a choice of two weeks up there, but I had to go back home to play some cricket! Everything was pretty much the same, Nike lounge was excellent, and they had more interviews and more products to try on and use. I had a good 8 days, then on the last day I sprained my ankle looking for snake in Langford’s Gap, so I couldn’t do the last run. The best highlight of the trip was New Years, it was a funny night! My best training session was the Mona Fartlek, I did really well in it! The worst run is easily the Tower run. I struggled really badly there, my dad ended up jogging past by me like I wasn’t even moving! I found it hard to breathe on that run. I did finish the run though! The down part was obviously me spraining my ankle on the last day. Year 3 This year I had the best lead up to Falls Creek, no niggles, I was fit and running well and I was more mature. I again went up for nine days, wish it was more though. My training was good up there, the quarters was easily one of my best training sessions! Nike Lounge was such a disappointment; there was only one person there for it, they only had the van not the room and there were no interviews like previous years . One of the best things was the new mountain bike tracks they put in there, they are awesome! My best runs were Fitzy’s Hut and the Mona Fartlek. The funniest part was that on New Year’s some of the boys and I got into trouble for letting off party poppers. I also had a very funny apartment with Daniel, Phil (Stinky) and Mal for a couple of days. Overall I think this year’s one was the best trip so far. I hope I can keep on going up there each year! It is such a nice place and a great experience. By Liam Cashin WESTERN ATHLETICS Inc FEBRUARY EDITION Summer Summary

Five weeks into the new year and already our athletes are making their mark. 2014 National Rankings 2/2/2014 5000m Open – 10th, U20 – 2nd Jack Rayner 14:31.43 Long Jump Open – 22nd, U20 – 9th Paul Parker 7.05m Discus Open – 21st Lyndon Best 40.13m Hammer Open – 8th Fernando Canepa 53.58m 200m Open – 12th Morgan Mitchell 24.33 400m Open – 2nd Morgan Mitchell 53.55 400m U20 – 6th, U18 – 3rd Billie Arch 56.90

2014 started with a bang. Shield round 6, 7 and 8 saw many excellent performances by our athletes. A number of athletes managed to secure a spot in the Victorian Junior Team by achieving qualifying standards for the Australian Junior Track & Field Championship. Well done to those athletes. For our teams, the competition is heating up. Rival clubs have stepped up their representation and performance resulting in all teams dropping a spot on the ladder. At the end of round 8 the ladder standings are as follows: Men Open Division 1 3rd 10 points behind 2nd placed Essendon Men 40+ 3rd 3 points behind 2nd placed KSB Men U18 2nd 1 point behind 1st placed Essendon Men U16 2nd 4 points behind 1st placed KSB Men U14 2nd 4 points behind 1st placed KSB Women Open Division 1 3rd 15 points behind 2nd placed Melbourne Uni Women 40+ 2nd 4 points behind 1st placed KSB Women U18 2nd 20 points behind 1st placed Essendon Women U14 3rd 9 points behind 2nd placed Essendon

WESTERN ATHLETICS Inc FEBRUARY EDITION Summer / Shield Summary If teams are able to maintain a minimum of 2nd place finish for each remaining round, the Men U18, Men U16, Men U14, Women 40+ and Women U18 should secure a spot at Shield Final. The Men 40+ are in a close Third place with three points behind KSB. All is not lost yet. If the Men 40+ are able to pull of at least one win and two more finishes above KSB, they may make it to the final. This will be a tough challenge with Round 10 clashing with LAVIC regions and Round 11 clashing with National Masters. But with some effort and good communication from all available 40+ competitors, they may be able to snatch a couple of wins. For all junior teams it remains important to have the maximum number of competitors in all events each week, and in addition enter a relay team in each round. Looking ahead to shield final, it is important that teams are able to fill ALL events with the maximum number of competitors and have a couple of athletes on standby. To be eligible to compete in an event at shield final an athlete: - Must have competed in a minimum of three (3) rounds as a registered athlete (invitational participation does not count) -Must have competed and recorded a result in a specific Program 1 event at least once this season (only eligible to compete in an event at shield final if you have competed in that event during the season) Program 1 events are as follows: Event Max competitors Max for shield final competitors M40+, M18, M16, W40+ M14, W18 200m 4 3 800m 4 3 3000m/5000m 4 3 200/300/400m Hurdles 2 2 1500/3000m Walk 2 2 Triple Jump 2 2 High Jump 2 2 Shot Put 2 2 Hammer (not U14) 2 2 Teams that need events filled: Team No of competitors qualified for Events needing more representation final

M40+ 17 of 25 400m Hurdles MU18 8 of 16 200m, 400m Hurdles, 3000m Walk, Triple Jump, High Jump, Hammer

MU16 20 of 25 200m, 300m Hurdles, 1500m Walk MU14 13 of 17 200m, High Jump W40+ 14 of 14 (2 not available) 200m, 400m Hurdles, High Jump WU18 9 of 22 800m, 400m Hurdles, 3000m Walk, High Jump, 3000m WESTERN ATHLETICS Inc FEBRUARY EDITION Victorian Country Championships- Ballarat

While the citizens of Wyndham enjoyed U14 Daniel Masini 2nd 200m Hurdles Australia Day Celebrations at the VU 3rd Pole Vault Athletics track, the home of Western 4th Javelin Athletics Club, 12 of its members 2nd High Jump competed over three days at the Victorian Country Championships hosted U16 Demi Utber 5th 2000m Steeplechase by Athletics Victoria. And in this instance it was the Athletes who produced the U16 Robert Weitsz 4th 2000m fireworks on the track at Llanberris Steeplechase Reserve in Ballarat. Athletes competed in a variety of events U16 Christiaan Weitsz 1st 2000m Steeplechase including 200m Hurdles, 800m, 2000m Steeplechase, Pole Vault, High Jump, Shot U16 Nicholas Masini 5th 200m Hurdles Put, Discus, Javelin and Hammer Throw. 2nd Pole Vault Between them they won an impressive 3rd Javelin total of 16 medals (6 Gold, 6 Silver and 3 3rd High Jump Bronze). Many who missed out on medals obtained Personal Best performances and U18 Julia Bourke 1st Shot Put all athletes had a top 6 finish. Junior age brackets are U14, U16, U18 and U20 and U18 Teagan Newman 4th Shot Put many competed as the youngest in new 1st Discus age groups eg. U17 in the U18 category. 2nd Hammer Junior athletes used the Country Championships as preparation for the U18 Connor Macaulay 6th Shot Put Victorian Junior Championships on 14-16 4th Hammer February 2014 at Lakeside Stadium, Melbourne. U18 Travis Knox 3rd 2000m Steeplechase Two Master athletes competed and both continued their success from the recent U20 Rochelle Kennedy 1st 800m Oceania Masters Championships in Bendigo. Stan Peska (Men 50+) won 2 40+ Dale Masini 2nd Pole Vault Gold in Shot Put and Javelin and 1 Silver in Discus and Dale Masini (Women 40+) 50+ Stan Peska 1st Shot Put won Silver in Pole Vault. 2nd Discus The Junior Athletes of Western Athletics 6th Hammer have two more rounds of Shield 1st Javelin competition (1st and 8th February) to prepare for the Victorian Junior Championships WESTERN ATHLETICS Inc FEBRUARY EDITION Master’s- Bendigo

Bendigo Oceania Championships By Stan Peska I attended and entered this years Oceania Championships held in Bendigo, I entered in all throw events and weights pentathlon – this was 55-59 age group – about 5-6 competitors in each event. I came 1st in shot , second in discus, 3rd in heavy Weight , Weight Pentathlon and javelin – well above my expectations considering the opposition. The only individual event which I did not get the medal was Hammer. The get together , competition and overall experiences at and after the events was rewarding to me as it was to others. I was lucky enough to have no injuries. Others that competed from our club were Dale Masini (medallist), Julius W , Adam K ( malty medallist ) Derek Duvall ( I think ) , Lyndon Best ( malty medallist ) and I think others were entered however did not compete in Bendigo due to injury or other reasons . Ballarat – Victorian Country Championships Basically I have entered 4 throwing events – over 3 days – 24/1 Friday night , 25/1 Saturday Morning and 26/1 Sunday morning. The competition was masters 50-60 year age – all events had 6-8 competitors. I came 1st in Shot and Javelin ,, 2nd in discus and 4th in Hammer – I was reasonably happy with the distances considering I had a left leg calf injury ( still there ). As usual experiences and get together , with some city and most country mature athletes , was rewarding and worth 3 drives to and from Ballarat Dale Masini also competed in Pole Vault and came second receiving a silver medal. WESTERN ATHLETICS Inc FEBRUARY EDITION Upcoming Events

Western Athletics is excited to launch Western Recreational running group. If you don’t want to race but still want to run and get fit then WRRG is ideal for you. You do not need to be a member of Western Athletics to join.

WRRG provides beginner and intermediate runners, joggers and walkers a fun, friendly and non-competitive training environment. With a focus on providing participants social support, motivation and guidance on reaching their fitness goals to achieve a healthy lifestyle. Coaches and athletes from Western Athletics will provide guidance, on training programs.

When: Thursday 6:30pm Chirnside Park Werribee Sunday 8.25am, You Yang's Regional Park, at the Rangers Hut

Cost: Gold coin donation

Contact: Aimee Lane 0401 281 410

Entries are now open for the Wyndham Rotary fun run/walk at http://www.wyndhamfunrun.org/enter-here.

All Early Bird entries are eligible for prizes of $200 Mizuno runners. So get in early to increase your changes of winning these fantastic runners that will certainly help to improve your PB! The event will be run on Sunday March 2nd, at Chirnside Park Werribee so put it in your diary and training calendar now! Choose from 5km/10km runs and family friendly 4km/8km walks. Please enter as apart of the Western Athletics Team when you register WESTERN ATHLETICS Inc FEBRUARY EDITION Weerama Festival

Sunday 2nd March 2014 Weerama is annual festival in Wyndham and includes: a parade, stalls, rides, food, entertainment, fireworks and more.. This year together with Werribee Little Athletics Club we will be participating in the Parade and holding a stall.

The parade starts at 11am and we need athletes and families to be involved wearing their Western aths uniform and participate in the parade. The parade begins at the top end of Watton st and finishes at the cultural centre. We will be handing out material and walking behind our banner.

We will also be setting up a stall in the sporting area with Little aths and will need a roster of members to help man the stall and promote our club.

Brenda Cashin will be coordinating this if you or your family are keen to be in the parade or help out with the stall can you please contact Brenda on 0417 139 078 or [email protected]

Working Bee SUNDAY 16TH FEBRUARY Time: 1pm VU athletics track, hoppers lane Western aths will be having a working bee to fix up the track, the grounds, our equipment in preparation for our competition. Bring: wheel barrows, shovels, rakes. Please contact Phil Dunstone on 0411 279 828 if you can attend and for more information. Track Jobs Markings for 300H Confirm 90m hurdles and repaint hurdle markings Paint black squares at finish line for photo finish Paint & stencil for hurdle markings Repaint markings around the track Steeple Measure and fit plug for steeple water jump Flip steeple bar Key to operate tap near water jump Jumps Replace foul blanks for jumps Check taps near jumps pits Throws Pull through marks for Discus/hammer and shot put rings Weed shot put sector Spray paint weight marking for Hammers and shot puts WESTERN ATHLETICS Inc FEBRUARY EDITION Upcoming Competition When competing at lakeside (only) your spikes must be 6mm spike not 7mm SHIELD COMPETITION Round 9 Sat, 8 February 2014 Program 2 Williamstown from 1:00pm Round 10 Sat, 22 February 2014 Program 1 Aberfeldie from 1:00pm Round 11 Sat, 8 March 2014 Program 2 Werribee from 1:00pm Round 12 Thur, 27 March 2014 Program 1 Aberfeldie from 6:00pm AV Shield Final Sat, 12 April 2014 Program 1 Albert Park from 10:00am FEBRUARY 2014 Wed 12 Rare Air Club – Meet 9 Melbourne Uni Fri 14 – Sun 16 Victorian Junior Track & Field Championships Albert Park Sat 15 AA Tour – Adelaide Track Classic Adelaide Thur 20 Victorian Milers Club – Meet 4 Melbourne Uni Thur 20 Rare Air Club – Meet 10 Melbourne Sat 22 AA Tour – Perth Track Classic Perth Tues 25 MUAC – 5000m & Pole Vault Melbourne Uni Fri 28 – Sun 2 Victorian Open Track & Field Championships Albert Park MARCH 2014 Sat 1 – Sun 2 Victorian Over Age Multi Championships Albert Park Sat 1 – Sun 2 Victorian Open, U20, U18 Multi Championships Albert Park Thur 6 MUAC – Track Events & High Jump Melbourne Uni Sun 9 AV Throwers – Rd 5 Nunawading Sun 9 Rare Air Club – Meet 11 Mentone Wed 12 – Sun 16 Australian Junior Track & Field Championships Sydney Sat 15 AA Tour – Sydney Track Classic Sydney Sat 15 – Sun 16 Victorian Masters Track & Field Championships Nunawading Wed 19 High Velocity Club – Meet 6 Albert Park Thur 20 Rare Air Club – Meet 12 Albert Park Thur 20 Victorian Milers Club – Meet 5 Sat 22 IAAF Melbourne World Challenge Albert Park Sat 29 AA Tour – Queensland Track Classic Brisbane Sat 29 Rare Air Club – Meet 13 Mentone Sat 29 – Sun 30 LAV State Championships Albert Park Sun 30 AV Throwers – Rd 6 Nunawading APRIL 2014 Fri 3 – Sun 6 Australian Track & Field Championships Albert Park JULY 2014 Thurs 24 – Sun 3 XX Commonwealth Games Glasgow, Scotland

WESTERN ATHLETICS Inc FEBRUARY EDITION

PRESENTATION NIGHT

Presentation night has been booked for season 2013/2014 Date: Saturday 10th May 2014 Venue: Werribee Football Club Function Room, Chirnside Park Watton st, Werribee Price: TBC Time: 6pm

Please save the date, more information to come. BUNNINGS BBQ

This year we have been fortunate to have been given 4 dates to run Bunning's bbq’s to raise money for the club. The dates are as follow: Werribee Store Bunning's Sunday 20th April (Easter Sunday) Saturday 5th July Sunday 16th November

Hoppers Crossing Store Bunning’s Sunday 17th August

We will need onion cutters and volunteers on the day, If you could let Brenda Cashin 0417 139 078 or Janice Hodgart 0400 680 070 know if you are available.

UP COMING AV DUTIES FOR THE CLUB Western Athletics Club Duties: As you can see we have a few duties to fulfil during this years State Championships. If you are able to help can you please let Phil 0411 279 828 or Alida 0422 066 556 know. Vic Junior T & F: 14th, 15th and 16th February 2 x people for the 2nd session (pm) Saturday 15th 1 x person for the 2nd session on Sunday 16th

Vic Open T & F 28th Mar -2nd April 2 x people on Friday afternoon 3 x people on 2nd session on Saturday 1st April.

WESTERN ATHLETICS Inc FEBRUARY EDITION Running Education Night

Western Athletics and Western Recreational Running Group invite you to attend a running information night, in which 3 guest speakers, Alice Sweeting, Chelsea Morely and a Physio from Symmetry will present on the benefits of altitude training for running, strength training for running and a (symmetry topic). Date: Monday 24th March Time: 7:00pm – 9:00pm Venue: to be confirmed Cost: $5 per person, $15 per family (thoughts) Refreshments provided. RSVP: Friday 21st March

Alice Sweeting Alice completed Bachelor of Applied Science Honours, Exercise Physiology in 2012 , with a thesis titled: "The effects of acute, simulated altitude on repeated-sprint ability" . Alice is currently a PhD student with Netball Australia, Australian Institute of sport & Victoria University. Alice will be presenting on the benefits of altitude training.

Chelsea Morley Chelsea is a clinical exercise physiologist and owner of ExHealth Rehabilitation Services. Chelsea is a board member of the South West Allied Health Network and has completed a Master of Applied Science, Exercise Physiology in 2012 Chelsea will be presenting on strength training for running.