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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.
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