The Most Thrilling Finish of the Season – State Relays 2014

Official Newsletter of the N S W Masters Athletics Association

WWW.NSWMASTERSATHLETICS.ORG.AU January, 2015

Photo taken by Andrew Atkinson-Howatt The Most Thrilling Finish of the Season – State Relays 2014.

Those of us lucky enough to be at the State Relays early on Sunday afternoon witnessed a stunning last leg to the Women’s 200+, 4 X 200m relay. Former Olympian and World Champion 400m hurdler, Jana Pittman, running for UTS Norths, and Gianna Mogentale, running with the South Coast team, battled it out from the final change, Jana narrowly beating Gianna to the line in 1:55.18 to 1:55.95.

I was in front of the stands watching NSWMA, who came fifth, when I heard frenzied screaming closer to the finish. Hearing both ‘Jana’ and ‘Gi-Jana’ at once, it took some interpreting skill to determine who was cheering for whom. But after a glance at the track, I was caught up in the tension of the final gripping seconds. As the photograph shows, Jana was ahead at the change, initiating a furious pursuit from Gianna around the curve and into the straight. I would be keen to know what Gianna’s 200m split was.

“We were screaming for Gianna and our team, of course,” said Valmai Loomes, Gianna’s coach. “But you got caught up in the hype – it was fantastic.” ‘It was very exciting, and such an honour and privilege, running against one of Australia’s best ever track athletes, and what an awesome feeling Two weeks later, I tracked down Jana at Treloar Shield #6. “That was my hearing the cheers from the crowd!’ Gianna. first race in five and a half years,” she told me. “And my first with UTS Norths. It was wonderful to be part of an enthusiastic team.”

The South Coast team members in order of running were: Lynda Douglass, Giola Motti, Elise Moore, Gianna At Epping Athletics we have more than enough women Mogentale. to make a team, but only two of us are registered with Athletics NSW, so it was a relief to be able to run with UTS Norths Team in order were: Jackie Bezuidenhout, NSW Masters again. From nine women, we managed to Maria Cimino, Janet Naylon, Jana Pittman. compose two 100m teams, two 200m, one 400m, one ∞ 800m, a shot put team and another in Open Long Jump, I love relays. I love watching them at all ages, from an achievement I credit to the superb networking and primary school to the Olympics. I love running in them. I organizational skills of the ladies involved. love cheering them on. Occasionally I stop to wonder how passing a piece of coloured metal from one runner Below is the medal tally. to the next can be so exciting, but not often.

MASTERS TEAMS Gold Silver Bronze UTS North 7 3 3 Sydney Pacific 6 6 4 Mounties 6 1 1 Athletics East 3 1 1 Hills 2 5 2 Illawarra Blue Stars 2 2 Athletics Wollongong 2 1 1 NSW Masters 1 2 2 South Coast/St George 1 1 1 Randwick B/Asics W 1 1 Sydney Uni 1 Mingara 6 4 Balmain 2 Camden 1 2 Campbelltown 1 Bankstown 2 Sutherland/Illawong 1

If I’ve counted wrongly, I’m happy to be corrected. The forward slash indicates a tie.

Remember that some Masters athletes and teams also competed in Open events, and these are not shown here. Congratulations to Mingara, who came twelfth but with an excellent tally of six silver medals and four bronze. Had the table shown total medals, they would have come third. Another way of looking at the maths could be by dividing total gold by total number of teams entered, in which case, Mounties is starting to look very good indeed. Remember also that country clubs have the option of forming regional teams that city clubs east of Blacktown don’t. All these things should be taken into account when looking at the medal tallies – Editor.

NSWMA 4 X 100m, 200+ relay team Margaret Fowler, Margaret Walker, Ellena Cubban, Kathleen Cook

Contents:

2 State Relays 2014, medal tally 3 NSWMA Committee Members 2014/2015 3 New Members 4 Presidential Address 5 Articles of Interest from the Australian Sports Commission 6 2014 Pan Pacs Report and results 10 A Tribute to Vic Townsend 12 Combined Event Championships 12 NSWMA at the Treloar Shield 14 Congratulations 15 Ideas for contributions to the Waratah 16 Looking after Your Best Asset 19 Photos from the State Relays

NSWMA COMMITTEE MEMBERS 2014/2015

Position Name Phone Official email

President Stuart Gyngell 0415 249 088 [email protected] Vice President Jill Taylor 0409 607 384 Secretary Mark Johnston 0419 914 915 [email protected] Treasurer/Public Officer Anatoly Kirievsky 0413 710 216 [email protected] Registrar Audrey Thomson 0434 233 514 [email protected] Records Peter Murray 0416 216 771 [email protected] Uniforms Belinda Westcott 0438 278 360 [email protected] Website Janie Carter 0408 699 185 [email protected] Waratah Editor Margaret Walker [email protected]

Track Rep Chris Brack 0412 211 660 Field Rep Jamie Muscat 0438 636 617 Walks Rep Distance Rep Garry Womsley 0459 436 660 LOC Convenor Jill Taylor 0409 607 384 [email protected]

Welcome to our new NSWMA members: Timothy Armstrong Catherine Bylett James Barrett Lennard Lynette Clark Michael Chapman Jessica Clifton Ric Chapman Rowena Hastings Robert Clark Amanda Ingleton Laurie Downing Amanda Jordan Hasharn Singh Grewal Dorothy Siepmann Bob Martin Rita Webster John McCumstie Kylie Wilmott Dean Park Adrian Wade Neil Pearson Shaun Wearne

NSWMA Presidential Address for the Waratah – December 2014

Welcome to the latest edition of the Waratah. It has been a great start to the 2014-15 season for NSWMA athletes.

The Treloar Shield has seen large numbers of athletes competing in the Masters events with some impressive results. Many of them are NSWMA athletes but there are also a significant number who have not yet joined. If you know someone in this category, please encourage them to get registered as soon as possible so they can compete in Masters events and be able to break Masters records.

There have also been several Masters Games in which our athletes have competed. In particular, the Alice Springs Masters Games and the Pan Pacific Masters Games on the Gold Coast. The Pan Pacs saw probably the largest ever contingent of NSWMA athletes competing and we were dominant both on the track and the field. You can read about the exploits of our athletes inside this edition of the Waratah.

Unless you have been hiding in a cave somewhere for the past six months you should now be well aware that we are hosting the AMA Nationals at Easter time next year at Bankstown. Planning and organisation is well on the way and we are on track to deliver what we believe will be the best and most innovative Masters Nationals on record. This is largely due to the wonderful organisational efforts of Jill Taylor who is the LOC Co-ordinator.

The 2015 AMA Champs website is now live and looks great and we largely have to thank Janie Carter for this. If you have not seen it yet, then head over to it ASAP – (http://www.amasydney2015.com.au). You will find all the information you need to keep abreast of what is going on as well as being able to register for the championships.

Due to the dedicated work of Adriana van Bockel, the range of merchandise associated with the AMA Champs is also the most comprehensive of any Nationals so far. There are all sorts of clothing items from polos to bucket hats as well as different types of bags. The quality of the gear is very good. Some of these are only available by pre-ordering, so make sure that you inspect all the items on the website and order them when you register to ensure that you get exactly what you want.

I look forward to catching up with many of you as we meet at the various ANSW and NSWMA competitions in 2015 and hearing your stories of success, participation and injury woes as we get deeper into the season. And if anyone has a good quality left Achilles Tendon that they don’t need any more, I would love to hear from you!

Finally, remember the NSW Masters and the 2015 AMA Champs Facebook pages. These are great ways to keep up to date with what is happening and communicate with your fellow members of NSWMA.

So, please, enjoy the journey and the friendships that Masters Athletics provides!

Stuart Gyngell

Articles of Interest, provided by kind permission of Jill Taylor, National Coaching Development Manager Athletics Australia

The articles come from the Australia Sports Commission. Below is the link for those Masters athletes who may be interested in registering to become a member of the Clearing House. https://secure.ausport.gov.au/clearinghouse

Running: The key to staying young http://www.smh.com.au/lifestyle/diet-and-fitness/running-the-key-to-staying-young-20141124- 11susq.html?utm_source=twitter&utm_medium=social&utm_campaign=nc&eid=socialn:twi-13omn1677- edtrl-other:nnn-17/02/2014-edtrs_socialshare-all-nnn-nnn-vars-o%26sa%3DD%26usg%3DALhdy28zsr6qiq

The secret of fast runners: symmetry https://student.societyforscience.org/article/secret-fast-runners- symmetry?utm_content=buffer292ca&utm_medium=social&utm_source=twitter.com&utm_campaign=buffer

Running Might Protect Against Knee Osteoarthritis http://www.runnersworld.com/injury-prevention-recovery/running-might-protect-against-knee- osteoarthritis?adbid=534481160567394304&adbpl=tw&adbpr=14882900&cid=social35749207

Eating and running – what works best? http://www.smh.com.au/executive-style/fitness/the-long-run/eating-and-running-what-works-best- 20141103-11g8on.html

Exercise or face rapid health decline in old age, expert warns gerontology conference http://www.abc.net.au/news/2014-11-27/exercise-or-face-rapid-health-decline-in-old-age-experts- warn/5920726

Australians neglecting physical and emotional benefits of exercise http://www.ausleisure.com.au/news/australians-neglecting-physical-and-emotional-benefits-of-exercise/

The Feminine Athlete http://www.huffingtonpost.com/lindsey-holden/the-feminine- athlete_b_6084894.html?utm_hp_ref=sports&ir=Sports

Just 30 minutes of exercise has benefits for the brain http://www.newsmaker.com.au/news/32837/just-30-minutes-of-exercise-has-benefits-for-the- brain#.VE7JW_mUeSh

Older brains benefit from all types of exercise http://www.medicalnewstoday.com/articles/284637.php

Discussing loading programs for plantar fasciopathy with Dr Michael Rathleff http://www.biomechanics.completesportscare.com.au/rehab/discussing-loading-programs-plantar- fasciopathy-dr-michael-rathleff/#sthash.9pbqcWj2.zLYQsz6o.dpbs

2014 Pan Pacs Report Stuart Gyngell

The Pan Pacs just seem to get bigger each The ladies were just as awesome. Gianna year and 2014 was no different, with record Mogentale (W50) continued her winning style entries and a large contingent of NSWMA and swept all before her as she brought home athletes heading north of the border, with the 6 gold medals and 1 silver in sprints (4) and goal of removing as many medals as possible jumps (2). Not to be outdone though, Robyn from the grasp of the Queenslanders and other Suttor (W55) also bagged herself a quad of states. sprint gold (60m, 100m, 200m, 80mH).

We were not disappointed! As the results show June Lowe (W60) was dominant as well as we had a very successful carnival across the versatile. She won a total of 8 gold medals, board in both track and field. which included a sprint double (60m, 100m) a jumps double (LJ, TJ) and a throws quad (SP, The sprints provided some of the highlights. DT, HT, JT)! Her solitary silver was in the Greg Smith (M40) and Krzysztof Wardecki Throws Pentathlon and was largely due to her (M45) were the form male sprinters, winning failure to record a Weight Throw distance. the sprint treble (60m, 100m, 200m) in their respective age groups in some very handy In the Middle Distance events there were also times. Darren Hughes (M50) also achieved a some excellent performances. Heather Lee treble in the 100m, 200m and 400m. was the stand-out performer in the women as she celebrated her move into her new W85 Another highlight was the tussle in the M65 age group by bagging not only triple gold but sprints between Peter Crombie and John also 3 new NSW and Australian records in the Lamb as they hurtled 400m, 800m and 1500m. Janine Mladin down the track together. (W35) also won 3 gold in the 800m, 400m The 60m photo finish hurdles as well as HJ. was hard pressed to separate them and Peter Men’s Middle Distance saw John Walton was victorious, but John (M65) pick up 3 gold in the 1500m, 2000m SC turned the tables in the and 8km XC and come a close 2nd in the 200m. Both picked up 5000m. EJ Davie (M40) was also everywhere. gold medals in other He picked up 3 bronze in the 400m, 1500m sprints - Peter in the and 3000m SC, but the highlight was his silver 100m and John in the in the 4km XC. 400m. Andrew Cassin (M40) might have had to Robyn Suttor in a pensive Nick Bastas (M75) settle for 3 silvers behind Greg Smith in the moment before the gun. sprints, but it was all gold for him in the LJ and deserves a special mention as he seemed to be everywhere over TJ. His 6.20m in the LJ was the furthest jump the 3 days of competition, and when he wasn’t of the whole Games. competing he was on the podium! He won 9 gold medals, 2 silver and 1 bronze across the sprints (3), jumps (3) and throws (6).

Robyn Smith (W45) also starred in the jumps Finally, our President, Stuart Gyngell (M50), a with 2 gold in the HJ and TJ but, little underdone due to recent illness, was still extraordinarily, backed this up with a gold in able to clean sweep his throws events finishing the 2000m SC! Also proving that wonders with 6 gold medals and a new NSW/AUS never cease, our erstwhile Vice President Jill record in the Discus of 51.09m. Taylor (W55) won gold in the TJ and bronze in the LJ to go along with her 5 gold in the throws But, of course, Pan Pacs wasn’t great just (SP, DT, HT, WT, TP) and 1 bronze (JT). The because of the great performances. The ‘baby’ of the team, Amanda Ingelton (W30), opportunity to catch up down at the track with also scored a gold in the HJ and silver in the friends that we haven’t seen in a while and TJ. She combined these with a throws silver make new friends is always special. And then (JT) and bronze (SP). to get together in the evening for a beer, a meal or, for the youngsters, to kick on down at Arguably, though, the NSWMA contingent was the Games Villages and listen to bands that strongest in the Throws events with some were old when we were young. excellent performances by a large number of competitors, some of whom have already been Farewell, Gold Coast. It is safe to say that mentioned. many of us will be back in 2 year’s time to do it all again! Another ‘baby’ in the team, Melissa Holohan (W30) did a clean sweep of all the throws in her age group, winning 6 gold medals (SP, DT, JT, WT, HT, TP). Mary Thomas, in her new W70 age group, nearly emulated Melissa with 5 gold (SP, DT, JT, WT, TP) and 1 silver (HT). Samantha Latanis (W40) was also very successful with 3 gold (SP, DT, TP) and 2 silver (HT, WT), as well as a surprise gold in the High Jump!

Another special mention must go to our Registrar, Audrey Thomson (W35), and Field Rep, Jamie Muscat (M35). Now husband and Throwers Ellena Cubban and Jill Taylor with Glynnis Nunn. wife, but then just engaged, they were able to take their eyes off each other long enough to . win a combined total of 9 gold, 2 silver and 1 bronze throwing medals between them, with Audrey just ahead in the medal tally.

In his first competition of the season, Ricard Meiring showed why he is the reigning NSW Open Hammer champion with dominant gold medal performances in the HT, WT and Time to go home. another gold in the TP.

6 Lynch, Matthew 26.44 5000m RESULTS M50 1 Hughes, Darren 24.37 M40 4 Davie, EJ 22:16.51 Beach mile 3 Daly, Mick 26.73 M60 2 Grewal, Harsharn Singh M40 2 Mike Everett 6:48 M65 1 Lamb, John 27.01 20:54.24 M40 2 EJ Davie 8:31 2 Crombie, Peter 27.65 M65 2 Walton, John 22:33.21 M70 2 McIntyre, Neville 28.48 W40 3 Katrina Stanley 11:45 3 Green, Bruce 29.91 8000m W40 2 Cristine Suffolk 7:45 M75 2 Bastas, Nick 32.13 M45 4 Hynoski, Geoff 37:03.60 M65 2 John Walton 8:26 M80 3 Sharpe, Brian 44.95 M65 1 Walton, John 37:50.80 W40 2 Delaney, Janelle 27.03 W40 1 Suffolk, Cristine 35:28.60 60m 3 Ingram, Richelle 28.37 W60 2 Walton, Jacqueline 53:57.60 M40 1 Smith, Gregory 7.28 W45 3 Harrison, Lisa 30.30 2 Cassin, Andrew 7.66 W50 1 Mogentale, Gianna 27.64 3000m Race Walk M45 1 Wardecki, Krzysztof 7.62 2 Douglass, Lynda 29.83 M60 2 West, John 21:55.59 M50 2 Daly, Mick 8.11 3 Whelan, Gabrielle 29.88 3 Shepherd, Peter 8.15 5 Schell, Jen 30.18 5000m Race Walk M65 1 Crombie, Peter 8.49 6 Townsend, Vicki 30.54 M60 1 West, John 36:11.32 2 Lamb, John 8.49 W55 1 Suttor, Robyn 31.19 M70 1 McIntyre, Neville 8.49 3 McDowell, Linda 33.33 10000m Race Walk 3 Green, Bruce 8.91 4 Cubban, Ellena 34.85 M60 1 West, John 1:19:42.00 M75 1 Bastas, Nick 9.42 6 Williams, Margaret 40.07 W30 5 Jordan, Amanda 9.55 W65 3 Moorhouse, Paula 34.39 100 Short Hurdles 6 Holahan, Melissa 9.58 M50 2 Jankowski, George 19.33 W40 1 Hobson, Ranell 8.14 400m M55 1 Dwyer, Brendan 18.29 2 Ingram, Richelle 8.54 M40 3 Davie, EJ 67.21 M65 1 Lamb, John 17.43 3 Lambert, Lenore 8.72 M45 2 Brack, Christopher 55.07 8 Cimino, Maria 9.52 3 Wardecki, Krzysztof 55.66 80 Short Hurdles W50 1 Mogentale, Gianna 8.34 M50 1 Hughes, Darren 54.41 W40 1 Lambert, Lenore 13.25 2 Douglass, Lynda 8.84 M55 2 Dwyer, Brendan 61.94 3 Ingram, Richelle 15.04 3 Townsend, Vicki 9.14 M65 1 Lamb, John 60.86 W50 2 Wearne, Sylvette 16.55 4 Whelan, Gabrielle 9.19 2 Hayward, Stuart 61.78 W55 1 Suttor, Robyn 15.63 5 Schell, Jen 9.23 M70 1 McIntyre, Neville 69.06 W55 1 Suttor, Robyn 9.25 M80 2 Sharpe, Brian 300 Long Hurdles 3 Cubban, Ellena 9.76 2:00.51 M65 1 Lamb, John 52.34 W60 1 Lowe, June 9.31 W30 2 Jordan, Amanda 1:22.81 W40 1 Delaney, Janelle 60.18 400 Long Hurdles 100m W45 2 Harrison, Lisa 68.02 M50 2 O'Connor, Anthony 68.92 M40 1 Smith, Gregory 11.97 W50 1 Mogentale, Gianna 63.54 M55 1 Dwyer, Brendan 67.37 2 Cassin, Andrew 12.84 3 Whelan, Gabrielle 67.78 W35 1 Mladin, Janine 1:27.55 M45 1 Wardecki, Krzysztof 12.12 W65 1 Moorhouse, Paula 77.27 M50 1 Hughes, Darren 12.06 W85 1 Lee, Heather 2:44.80 2000 Meter Steeplechase 3 Daly, Mick 12.74 M65 1 Walton, John 9:56.70 4 Shepherd, Peter 12.98 800m W45 1 Smith, Robyn 10:00.20 M65 1 Crombie, Peter 14.16 M40 4 Davie, EJ 2:55.31 M70 1 McIntyre, Neville 13.90 M55 1 Dwyer, Brendan 2:23.66 3000 Meter Steeplechase 3 Green, Bruce 14.39 M65 1 Hayward, Stuart 2:26.86 M40 3 Davie, EJ 14:27.18 M75 2 Bastas, Nick 15.74 M80 2 Sharpe, Brian W30 4 Jordan, Amanda 16.09 5:04.03 High Jump W40 2 Hobson, Ranell 13.52 W35 1 Mladin, Janine 3:02.95 M50 4 Jankowski, George 1.20m 3 Ingram, Richelle 14.11 W45 2 Harrison, Lisa 2:47.90 M75 1 Bastas, Nick 1.10m 6 Lambert, Lenore 14.59 5 Smith, Robyn 2:59.10 W30 1 Ingleton, Amanda 1.30m W45 7 Harrison, Lisa 15.37 W50 2 Mogentale, Gianna 2:36.30 W35 1 Mladin, Janine 1.35m W50 1 Mogentale, Gianna 13.65 4 Peksis, Julie 3:08.93 W40 1 Latinas, Samantha 1.05m 2 Douglass, Lynda 14.75 W85 1 Lee, Heather 6:19.59 W45 1 Smith, Robyn 1.15m 4 Schell, Jen 15.23 2 Ellis, Selina 1.05m 4 Whelan, Gabrielle 15.23 1500m W50 2 Townsend, Vicki 1.30m 6 Townsend, Vicki 15.30 M40 3 Davie, EJ 5:54.59 7 Wearne, Sylvette 15.61 M55 2 Dwyer, Brendan 5:07.32 Pole Vault W55 1 Suttor, Robyn 15.30 M65 1 Walton, John 6:00.13 M50 1 Jankowski, George 2.50m 3 Cubban, Ellena 16.22 W45 4 Smith, Robyn 6:24.02 W45 1 Ellis, Selina 2.00m 7 Williams, Margaret 19.30 W65 1 Moorhouse, Paula 6:23.14 W60 1 Lowe, June 15.35 W85 1 Lee, Heather 11:56.80 Long Jump M40 1 Cassin, Andrew 6.20m 200m M50 5 Jankowski, George 3.93m M40 1 Smith, Gregory 23.86 4000m M75 1 Bastas, Nick 4.14m 2 Cassin, Andrew 24.54 M40 2 Davie, EJ 19:08.30 W30 3 Holahan, Melissa 3.94m 8 Davie, EJ 31.75 M60 3 Grewal, Harsharn Singh 4 Ingleton, Amanda 3.88m M45 1 Wardecki, Krzysztof 24.38 17:12.00 5 Jordan, Amanda 2.64m 2 Brack, Christopher 24.44 8

W35 3 Tucker, Allison 4.22m 4 Jankowski, George 23.88m M75 1 Bastas, Nick 25.03m W40 3 Cimino, Maria 3.69m M60 5 West, John 20.66m W30 1 Holahan, Melissa 25.15m 4 Ingram, Richelle 3.52m M65 5 Pervan, Paul 29.38m 2 Ingleton, Amanda 24.97m W50 1 Mogentale, Gianna 4.49m M75 1 Bastas, Nick 21.16m W35 3 Thomson, Audrey 16.97m 2 Townsend, Vicki 4.18m W30 1 Holahan, Melissa 26.81m W40 3 Cimino, Maria 22.29m W55 1 Cubban, Ellena 3.46m 4 Jordan, Amanda 9.07m 4 Latinas, Samantha 21.46m 3 Taylor, Jill 3.08m W35 1 Thomson, Audrey 27.20m 7 Ingram, Richelle 17.74m W60 1 Lowe, June 3.55m 2 Tucker, Allison 19.68m W45 1 Watts, Gabriele 22.92m W40 1 Latinas, Samantha 30.09m 2 Ellis, Selina 20.60m Triple Jump 5 Cimino, Maria 21.65m W50 5 Hord, Wendy 18.14m M40 1 Cassin, Andrew 11.39m W45 1 Watts, Gabriele 35.64m W55 2 Cubban, Ellena 35.20m M50 3 Jankowski, George 8.63m 4 Smith, Robyn 18.57m 3 Taylor, Jill 20.17m M75 1 Bastas, Nick 8.24m W50 1 Townsend, Vicki 29.13m W70 1 Thomas, Mary 22.31m W30 2 Ingleton, Amanda 8.15m 5 Peksis, Julie 18.42m W35 3 Mladin, Janine 8.19m 6 Hord, Wendy 15.82m Weight Throw W40 3 Cimino, Maria 7.77m M35 1 Muscat, Jamie 12.62m W45 1 Smith, Robyn 7.84m W55 1 Taylor, Jill 22.81m M40 1 Meiring, Ricard 16.75m 3 Ellis, Selina 6.25m 2 Cubban, Ellena 22.53m 3 Watson, Rodney 10.40m W50 1 Mogentale, Gianna 9.68m W60 1 Lowe, June 21.42m M50 1 Gyngell, Stuart 15.95m 2 Townsend, Vicki 8.58m 3 Walton, Jacqueline 16.66m M60 4 West, John 8.71m W55 1 Taylor, Jill 7.31m W70 1 Thomas, Mary 22.28m M75 1 Bastas, Nick 8.01m W60 1 Lowe, June 6.97m W30 1 Holahan, Melissa 14.93m Hammer Throw 2 Jordan, Amanda 6.54m Shot Put M35 1 Muscat, Jamie 42.26m W35 1 Thomson, Audrey 10.61m M35 1 Muscat, Jamie 13.58m M40 1 Meiring, Ricard 53.65m W40 2 Latinas, Samantha 11.06m M40 1 Watson, Rodney 11.23m 2 Watson, Rodney 34.01m 3 Watson, Kellie 9.85m 5 Davie, EJ 5.46m M50 1 Gyngell, Stuart 43.25m W45 1 Watts, Gabriele 13.10m M50 1 Gyngell, Stuart 16.23m 4 Jankowski, George 22.98m 3 Ellis, Selina 6.92m 6 Jankowski, George 6.57m M60 4 West, John 15.27m W50 2 Townsend, Vicki 9.95m M60 6 West, John 7.31m M75 3 Bastas, Nick 14.03m 3 Hord, Wendy 9.93m M75 1 Bastas, Nick 7.84m W30 1 Holahan, Melissa 48.17m W55 1 Taylor, Jill 11.03m W30 1 Holahan, Melissa 10.40m W35 1 Thomson, Audrey 34.01m 2 Cubban, Ellena 9.89m 3 Ingleton, Amanda 7.90m W40 2 Latinas, Samantha 33.25m W60 1 Lowe, June 12.87m 4 Jordan, Amanda 7.45m 3 Watson, Kellie 25.12m W70 1 Thomas, Mary 10.89m W35 2 Thomson, Audrey 9.43m W45 1 Watts, Gabriele 36.59m 3 Tucker, Allison 7.01m 4 Ellis, Selina 18.96m Weight Pentathlon W401 Latinas, Samantha 10.36m W50 2 Hord, Wendy 35.68m M35 1 Muscat, Jamie 2774 2 Delaney, Janelle 9. 63m 5 Townsend, Vicki 24.22m M40 1 Meiring, Ricard 3167 4 Cimino, Maria 7.05m W55 1 Taylor, Jill 30.51m 2 Watson, Rodney 2661 W451 Watts, Gabriele 11.12m 2 Cubban, Ellena 22.45m M50 1 Gyngell, Stuart 4002 W50 2 Townsend, Vicki 9.95m W60 1 Lowe, June 36.51m M60 4 West, John 1661 5 Hord, Wendy 9.03m 3 Walton, Jacqueline 20.09m M75 1 Bastas, Nick 2248 W55 1 Taylor, Jill 9.29m W70 2 Thomas, Mary 27.55m W30 1 Holahan, Melissa 2966 2 Cubban, Ellena 8.29m W35 1 Thomson, Audrey 2434 W60 1 Lowe, June 9.03m Javelin Throw W40 1 Latinas, Samantha 2868 W70 1 Thomas, Mary 8.11m M35 4 Muscat, Jamie 33.47m W45 1 Watts, Gabriele 3628 M40 2 Watson, Rodney 38.87m W50 4 Townsend, Vicki 2705 Discus Throw 6 Davie, EJ 10.95m 5 Hord, Wendy 2495 M35 2 Muscat, Jamie 36.74m M50 1 Gyngell, Stuart 38.37m W55 1 Taylor, Jill 3085 M40 3 Watson, Rodney 31.26m 7 Jankowski, George 23.10m 2 Cubban, Ellena 2802 7 Davie, EJ 12.79m M60 4 West, John 25.53m W60 2 Lowe, June 2801 M50 1 Gyngell, Stuart 51.09m M65 2 Crombie, Peter 36.21m W70 1 Thomas, Mary 4258

2015 AMA Nationals – The Crest Bankstown Fri 3 – Mon 6 April http://www.amasydney2015.com.au

A Tribute to Vic Townsend, life member of NSW Masters athletics.

29th May 1919 – 8th September 2014.

By Logan Irwin.

There was no person who deserved life membership of NSW Masters Athletics more than Vic Townsend. He was both an outstanding athlete and administrator. If I were asked about his finest quality – and he had many – I would have to say that number one would be his tenacity. There was never a more tenacious athlete, and this was not surprising considering his war record and his life in general. Vic winning his first Australian Championship at the first Australian Veterans Titles, Box Hill, Victoria, 1972. G.E.V. (Vic) Townsend was born in England just after World War One and, when World War Two started, volunteered for Bomber Command. He did his training as a navigator in Canada before returning to England, where he flew 39 successful missions with the 61st Squadron. Bomber Command casualty figures were 44 percent, with nearly one in every two not surviving. Obviously tenacity was built into Vic. As the European war drew to a close, he went to India to fight in the Pacific sector, joining the 99th Squadron. He actually ended his active service in Eritrea. During his service with Bomber Command he was awarded the DFC (Distinguished Flying Cross), which I believe is the highest award made to members of the RAF. He was also mentioned in despatches.

A very modest man, I only learned of Vic’s great achievement by accident when reading a book on the presentation of various awards.

Prior to serving with the RAF, Vic aspired to become a librarian at Sutton Public Library, and it was there that he met his lovely wife, Joan, also a librarian. War intervened in his studies and, instead of returning to the library, he went to teacher’s college in Worcester. He then did his degree in the evenings at London University, and finished it, again at night, at Sydney University where he converted it to an MA.

Vic and Joan arrived in Australia in 1961 and Vic took up his profession as a school teacher and, once they were settled, Joan also renewed her career as a librarian. Vic taught at schools in the northwest of Sydney. A number of his pupils, whom I have met, spoke very highly of him both as a teacher and a person. His wife, Joan, was, like Vic, a very likeable, knowledgeable and fun person. Two inquisitive minds together made for interesting and informative discussions. Joan was very supportive of Vic’s athletics career and the Masters movement in general. She passed away a few years ago. Vic and Joan are survived by their daughter, Catherine, in Sydney and son, Michael, in Norfolk, UK, and their children.

While Vic, who had the build of a scrum half, had played rugby at school and in teacher’s college, he started to race walk with the Belgrave Harriers in 1956/57 and continued after moving to Australia. He joined the Ryde Hornsby Athletics Club and the NSW Race Walking Club, competing in interclub events for Ryde and representing NSW in the Australian Championships in the 20km walk, and twice in the 50km walk. His best time for 50km was five hours and eight minutes. He won a bronze medal in the NSW 50km championships in the 1960’s.

Even into his ninety-sixth year, he was a regular attender at the events conducted by the Parramatta Park Runners Club. He loved athletics in all its various forms, whether competitive or as a social pursuit.

He joined the Veterans, as Masters was known before 2001, as a foundation member and was very supportive, both as an administrator and a competitor. His determination to introduce and help foster the Veterans athletics movement can be gauged from the success of its Thursday night competitions. When they decided to commence 3km and 5km races at the Hensley Athletics Field to Vic with Life Members, Ron Whitham and Yvonne Pipe. attract members, we had three competitors: George Helping are Marie Devlin and Thelma Payne. Norton and ‘old’ Botany Harrier Bob Cartwright, Life Member, and Vic Townsend. The race would sometimes start with only two competitors, the starter being Jack Pross. The race was open to all men, women and children. It was a huge success, as we advertised it to all the Clubs, including the new clubs being formed, like Sydney Striders. After a few years it attracted up to 113 starters. Later, with assistance of Harry Stanley, shorter events were catered for.

Vic held many positions on the executive of the Club. His help in conducting State and Australian Championships, in those early days mainly conducted by competing athletes, was tremendous. His energy and enthusiasm were contagious, and we gathered an extraordinary bunch of helpers and supporters.

His successes as an athlete both in Australia and overseas were many. He won too many State and Australian titles in 5km track and 20km road walks to list.

In World Championships, his record speaks for itself: - 1981, Christchurch, M60. Individual silver medals in both 5km track and 20km, and a team gold medal, - 1985, Rome, M65. Gold on the track and silver on the road, - 1987, Melbourne, M65. Individual gold on the track and a team gold.

Apart from race walking, Vic ran a number of marathons, including the London Marathon. The ‘youthful’ enthusiasm he put into our sport was infectious. He got a great kick out of being in the same race as British Olympians Don Thompson, Stanley Vickers and Ken Matthews. He was rightly proud of his British heritage but became a man of two countries. I can remember visiting the Christchurch Commonwealth Games with Vic in 1974 and hearing him cheer loudly when a ‘Pommie’ won, and then remark, “bloody world beaters, us Aussies”, when an Australian won.

He was a joy to work and train with. Personally, I cannot think of a more likeable person. In the long run, no pun intended, it matters not whether you win or lose, but how you run your race. Vic ran a great race which benefitted us all.

∞

2014-2015 AACT Combined Events Championships – 25/10/2014 to 26/10/2014 AIS Athletics Track BRUCE ACT

Results - Decathlon Points 100 LJ SP HJ 400 Day1 100H DT PV JT 1500

Tim 13.06s 4.88m 10.63m 1.35m 1:03.94s 17.75s 36.71m 3.35m 35.79m 6:35.79m McGrath M50 NSW 5603 701 584 634 434 560 2913 619 614 648 499 310

Robert 18.60s 3.60m 10.62m 1.38m DNF 23.94s 34.82m 2.40m 35.83m DNF Hanbury- Brown M50 NSW 3429 73 330 697 536 0 1636 202 637 396 588 0

Nigel 14.78s 4.00m 5.98m 1.29m 1:09.02s 21.96m 18.12m 2.00m 19.43m 5:25.26m England M50 ACT 3475 418 365 301 381 399 1611 267 244 231 214 655

There are point scoring tables for Masters for pentathlon, decathlon and weight pentathlon. The scores vary depending on your age. In the ACT results they applied the open points, i.e. under 35 years. I have adjusted the points for the 50+ age group.

The Australian Masters Decathlon and Heptathlon will be held on the 28th Feb and 1st March 2015 at Lakeside in Melbourne.

Tim McGrath ∞

NSWMA at the TRELOAR SHIELD by Garry Womsley

Now in its second year, the ANSW Treloar Shield continues to attract good numbers in all age categories including Master’s age athletes. Five different venues were utilised during the series with only one venue per round used, which is favoured by all athletes and officials. The historic ES Marks Field, the former headquarters of athletics in NSW, was again used for one of the rounds, and the improved facilities were appreciated by all. However, most athletes prefer to compete at SOPAC, and it was good that four of the eight rounds were held there this year.

14 NSW Masters members with ANSW registration participated during this year’s series. Multi Event athlete Peter Murray showed his enthusiasm for the event by attending all eight rounds of the competition. His form in a number of different events over the series was outstanding, which will stand him in good stead for the upcoming Combined Event Championships. During the series, he achieved first placings in 100m, 400m, Shot Put and Javelin, as well as minor placings in Discus, 200m and Pole Vault in the 50+ age category.

Other NSW Masters members to achieve first placings during the series were: Neil Holmes (50+ 100m, 200m), Edward Van Der Jagt (50+ Long Jump), Gavin Murray (60+ Discus, Shot Put), Ian Jessurun (35+ 5000m Walk), Albert Gay (70+ Shot Put) and Alan Provenzano (50+ Javelin). With competition resuming early in the New Year in the lead up to the State and National Championships, the Treloar Shield gave our members valuable practice for these upcoming events. Our Members’ contributions resulted in NSW Masters placing 5th in the Age Pennant which was an outstanding result. Congratulations to all of our members who took part. 12

Round One – Saturday, 18th October, 2014 – SOPAC NEIL HOLMES – 50+ 200m – 26.67sec – 3rd PETER MURRAY – 50+ 200m – 26.73sec – 4th & 50+ 800m – 2:39.05 – 4th BRUCE GREEN – 50+ 200m – 29.82sec – 11th

Round Two – Saturday, 25th October, 2014 – Illawong PETER MURRAY – 50+ 400m – 1:01.49 – 1st, 50+ 100m – 12.77sec – 3rd, 50+ Shot Put – 9.89m – 4th, 50+ Discus – 27.52m – 3rd NEIL HOLMES – 50+ 100m – 12.57sec – 1st, 50+ 200m – 26.49sec – 2nd EDWARD VAN DER JAGT – 50+ Long Jump – 5.57m – 1st

Round Three – Saturday, 1st November, 2014 – ES Marks NEIL HOLMES – 50+ 200m – 26.29sec – 1st PETER MURRAY – 50+ 200m – 26.40sec – 2nd, 50+ 100m – 13.11sec – 1st, 50+ Shot Put – 10.65m – 1st, Open High Jump – 1.45m – 5th, 50+ Javelin – 34.87m – 1st

Round Four – Saturday, 8th November, 2014 – SOPAC PETER MURRAY – 50+ 100m – 12.80sec – 2nd, 50+ 400m – 59.56sec – 2nd, 50+ Discus – 27.55m – 7th, 50+ Pole Vault – No Height NEIL HOLMES – 50+ 100m – 12.94sec – 4th GAVIN MURRAY – 60+ Discus – 41.59m – 1st

Round Five – Saturday, 29th November, 2014 – Bankstown PETER MURRAY – 50+ 200m – 26.00sec – 2nd, 50+ 800m – 2:36.88 – 8th, 50+ Shot Put – 10.58m – 2nd, Open Pole Vault – 2.50m – 4th, Open High Jump – 1.45m – Equal 8th NEIL HOLMES – 50+ 200m – 26.39sec – 3rd LAURIE DOWNING – 50+ 200m – 29.44sec – 12th, 50+ Shot Put – 8.21m – 5th, Open Triple Jump – 10.15m – 13th, Open High Jump – 1.55m – Equal 4th IAN JESSURUN – 35+ 5000m Walk – 27:58.36 – 1st GAVIN MURRAY – 60+ Shot Put – 12.16m – 1st

Round Six – Saturday, 6th December, 2014 – Campbelltown PETER MURRAY – 50+ 100m – 12.75sec – 1st, 50+ 400m – 1:00.09 – 2nd, 50+ Javelin – 35.78m – 4th, Open Long Jump – 4.98m – 5th, 50+ Discus – 25.80m – 4th

Round Seven – Saturday, 13th December, 2014 – SOPAC MARGARET FOWLER – 50+ 100m – 20.43sec – 4th PETER MURRAY – 50+ 100m – 12.93sec – 2nd, 50+ 200m – 26.01sec – 3rd, 50+ 800m – 2:35.47 – 7th, 50+ Shot Put – 10.11m – 4th, Open Pole Vault – 2.20m – 2nd NEIL FOWLER – 50+ 800m – 2:38.37 – 8th IAN JESSURUN – 35+ 3000m Steeplechase – 13:34.27 – 2nd ALBERT GAY – Open Pole Vault – No Height, 70+ Shot Put – 8.43m – 1st

Round Eight – Saturday, 20th December, 2014 – SOPAC PETER MURRAY – 50+ 400m – 59.21sec – 2nd, 50+ 100m – 12.78sec – 2nd, 50+ Shot Put – 10.20m – 2nd, Open Long Jump – 4.68m – 5th, 50+ Discus – 27.93m – 8th CHRIS STRICKLAND – 50+ 400m – 1:00.51 – 3rd DAVID SKALA – 35+ 100m – 12.54sec – 6th, 35+ 200m – 25.65sec – 3rd NEIL HOLMES – 50+ 100m – 12.89sec – 3rd, 50+ 200m – 26.31sec – 2nd GAVIN MURRAY – 60+ Shot Put – 11.89m – 1st, 60+ Discus – 44.27m – 1st RICHELLE INGRAM – 35+ Discus – 20.48m – 6th, 35+ Javelin – 18.21m – 5th, Open Long Jump – No Distance ALAN PROVENZANO – Open Long Jump – 4.80m – 6th, 50+ Discus – 32.74m – 4th, 50+ Javelin – 40.84m – 1st

Congratulations to our new record holders: Age Prior Athlete Group Event Date Performance Record

Gavin Murray M60 Weight 56lb 3/08/2014 6.32m 6.05m Robyn Basman W55 Half Marathon 21/09/2014 1h26:47 1h31:51 Mary Thomas W70 Discus 1kg 4/10/2014 23.28m 22.16m Mary Thomas W70 Javelin 500g 4/10/2014 22.50m 21.83m Mary Thomas W70 Shot Pt 3kg 4/10/2014 8.30m 7.92m Mary Thomas W70 Weight 12lb 4/10/2014 10.98m 10.62m Mary Thomas W70 Javelin 500g (PT) 5/10/2014 22.74m 21.83m Pentathlon Mary Thomas W70 Throws 5/10/2014 4230 points 3780 points Pentathlon Mary Thomas W70 Weight 6/10/2014 3823 points 3680 points Mary Thomas W70 Weight 100lb 6/10/2014 1.02m Mary Thomas W70 Weight 56lb 6/10/2014 2.50m 2.19m Melissa Holahan W30 Weight 56lb 6/10/2014 4.45m 4.07m John Lamb M65 100m Hurdles 1/11/2014 17.43sec 19.01sec June Lowe W60 Long Jump 2/11/2014 3.55m 3.34m June Lowe W60 60m 3/11/2014 9.31sec 9.81sec Donald Mathewson M70 3000m 8/11/2014 11:28.12 12:04.78 John Spinney M75 3000m 8/11/2014 14:06.94 15:40.40 John Lamb M65 300m Hurdles 13/11/2014 48.80sec 50.29sec Stuart Gyngell M50 Discus 1.5kg 1/11/2014 51.08m 50.78m Heather Lee W85 400m 3/11/2014 2:44.80 2:51.21 Heather Lee W85 800m 1/11/2014 6:19.59 6:35.91 Heather Lee W85 1500m 3/11/2014 11:56.80 12:33.4

And a Big Congratulations to Audrey Thomson and Jamie Muscat who were married on the 14th November.

The Waratah needs contributions - Editor.

Don’t worry if you don’t think you can write. Just do your best, or make some dot points, and we will do the rest.

Here are some ideas:

Book reviews. ‘Believe’ is the autobiography of Sally Pearson. If you’ve ever wondered about the mindset of a champion, this is the book for you. It’s fascinating.

Sally doesn’t waste words, but gets straight into the action, and she’s not a whinger. She takes the good with the bad. Since competing for Australia at the age of sixteen, she has had her fair share of injuries and come back fighting. The story I liked best, which I think characterises the champion she is, was when she became irritated with the attitude of her relay team at an international competition. ‘Isn’t it great just to be here?’ they told her cheerfully. Sally replied that that was not enough; you ran to win. Thoroughly recommended.

Javelin - several people have asked about how to throw a javelin. Would somebody who is better at javelin than I am, write an article to improve our technique, please? I found that, once I discovered Projectile Motion - an object thrown at an angle will follow a curved flight path and land head first - understanding javelin became a lot easier.

Paralysis by Analysis – the more I think about my te chnique, the worse I get. I am the victim of a paradox. I can’t perform an event unless I understand it, but the better I understand it, the less well I perform. Comments?

Everybody is whinging about the middle distance race - why is it dreaded in multi events? Janie Carter started this off in an earlier edition of the Waratah by suggesting an 800m Support Group. (Good idea.)

Race and throws results and stories. By the way, what is a weight throw? I have always wondered.

Training programs and training diaries that have worked for you. Below is my training program for the dreaded 800m. 800m warm up followed by decreasing distances where the 100m splits get faster, finishing with 2 X 200m. My aim is to maintain 19-20 seconds per 100m.

date 800m 400m /100m 300m /100m 200m /100m 200m /100m 19/11/14 Warm/up 98.6s 24.6s 68.2s 22.7s 41.0s 20.5s 39.4s 19.7s 22/11/14 w/u 101.4s 25.35s 67.6s 22.5s 40.3s 20.15s 39.35s 19.7s 26/11/14 w/u 93.0s 23.25s 64.7s 21.6s 37.6s 18.8s 1/12/14 w/u 91.2s 22.8s 64.6s 21.5s 38.5s 19.25s 38.18s 19.1s 3/12/14 w/u 89.9s 22.48s 66.24s 22.08s 39.0s 19.5s 38.7s 19.35s

As you can see, I’ve been hard at it since 19th November. Aside from one glitch, it’s made a rapid improvement in my 400m times. I feel I run as hard as I normally do but, as my times are improving, it must be getting easier!

Injury stories – write your own or comment on these quotes: “It’s all about maintenance at our age.” “I should never have run on that injury.” “The majority of injuries are caused by overuse.” “Athletes whose technique is perfect are rarely injured.”

Food is always a good way to go. Share your recipes, diets, pre and post-race meals (what to eat and how long before). Comment on ‘what’s so wonderful about bananas?’ or anything other alleged wonder food for runners.

Send contributions to: [email protected]

LOOKING AFTER YOUR BEST ASSET by Garry Womsley

A few years ago I noticed that one of the athletes I was coaching was having some difficulties during one of our training sessions. He seemed to be labouring and didn’t have his normal smooth action. When we finished the session and he took his shoes off, I found out the reason why. He had let his feet get into a very bad state. All ten toes were black under the nails, his nails were long and brittle and sticking into the skin between his toes, and he had blisters on some of his toes and on his heels, which were bleeding into his socks. As a result, I asked him as a runner, what was his best asset? He proceeded to tell me about his courage, speed, fitness, endurance and will to win. While these were all great answers, it wasn’t what I was looking for, and I wanted him to realise that he wasn’t looking after that very important asset. I told him to go home and think about what makes all those other attributes that he mentioned possible, and how much better they would be if he looked after it.

By the time we had our next training session, the penny had dropped because he had trimmed his toe nails and had covered his blisters in gauze. However, I soon found that this was only part of the problem. When he put on his shoes, I checked where his toes were situated and was horrified to find that there was a gap of about 3cm from the end of his toes to the front of the shoe. I told him that his shoes were ill fitting and that he should throw them away and buy a pair that had been properly sized. He told me that they were on special at one of the major sports stores, and he bought them because they were “only” training shoes. I suggested that, as all athletes spent more time training than competing, it was just as important to purchase properly sized training shoes as it was for racing shoes, even if it cost a bit more. Fortunately, he had his racing shoes with him and completed the training session wearing those. He then purchased a properly-sized pair of training shoes by the time we trained again. This athlete has now gone on to be a very good distance runner and continues to improve because he no longer has issues with his feet.

In 2011, I finished a Marathon in a very slow time. I was injury free but unfit. However, I challenged myself and got through it without any issues. In fact, it gave me the incentive to get fitter and be more competitive. Afterwards, I sat down and got changed near some other runners and was horrified to see their bruised and bleeding toes; blisters and blood oozing out of their shoes. I looked down at my feet and, even though they were tired, there was not a mark on them. I’ve been told by podiatrists that my feet are in excellent condition despite having run thousands of kilometres as a distance runner. Fortunately, I was given good advice when I played football as a youngster, to look after my feet and how to go about it, and I’ve carried that through in my athletics. It constantly amazes me how many athletes take their feet for granted. So, what do I do to keep my feet in such good condition?

1) Properly Fitted Shoes: - All of the major sports stores are big on stocking the latest model shoes in the popular brands. As a result, they quite often heavily discount last year’s models. The temptation is to purchase these discounted shoes without getting them properly fitted. If they are too loose, the feet slide backwards and forwards inside the shoe which impacts badly on the toes and heel. If they are too tight, the toes will be scrunched together and the shoe will rub against the heel and the tops of the toes. Either way, you will end up with black toes and blisters. I always make sure that I try my shoes on in the store and even walk and jog around in them. 2) Good Quality Socks: - Lots of discount shops sell “sports socks” in multiple packs for a cheap price. I’ve found that they wear out and get holes in them very quickly. They are also not that comfortable. I would rather get socks that cost a bit more, are made of smoother material, are more comfortable and last a bit longer. Like my shoes, as soon as they wear out, I throw them away and buy some more. There’s nothing worse than being halfway through a distance race and finding that there is a hole in your sock and your toe goes through it and causes a blister. That’s why I spend as much time on purchasing my socks as I do purchasing my shoes. 16

3) Have Another Pair of Socks (and Shoes if Possible) to Change Into After the Race: - I always remember that scene from Forrest Gump where Lieutenant Dan tells Forrest to “Look after your feet. Change your socks regularly!” It is so true. Feet sweat a lot during races, so it is important to dry your feet and change your socks once you’ve completed your warm down. If possible, also change into another pair of shoes. Otherwise, you can run the risk of losing skin, chafing, fungal nail infections and even getting tinea or athlete’s foot. For a while, I was changing into thongs after my races but I found the skin on the bottoms of my feet dried out too much and the skin hardened and cracked. 4) Alternate Your Shoes: - I have one pair of racing shoes and three or four pairs of training shoes. I alternate the training shoes so that they all have similar wear. As a result, my training shoes last longer. That way, I always save my racing shoes just for racing. 5) Don’t be Frightened to Throw Out Your Shoes Once They Have Worn Out: - I’ve heard runners say that they never throw out their old shoes. Unfortunately, when you don’t, the temptation is there to not buy new ones and just rely on getting more out of the old ones. I had trouble with muscle tears for a number of years and I’m sure that part of the problem was the condition of my shoes and the fact that I was always trying to get one more run out of them. Now I’m not frightened to throw them out when they are past their use by date. 6) Keep Your Toenails Short: - Long toenails can cause problems. They can become brittle and sharp and can stick into the skin between the toes or even spear the toe next to it. Long nails can also bend backwards and cause black toes. They can become ingrown, very painful and badly infected. They can put holes in your socks or reduce the available room in your shoes. If you cut your toenails once a week, they will never get long enough to cause any problems.

As you can see, it is easy to neglect looking after your feet. It is even easier to look after them. Running can be challenging enough without having foot issues. If you look after them, they will be your best asset. If you don’t, they will be your worst!

∞

How to Hurdle 1. Sprinting arms 2. Attack the hurdle 3. Lean forward 4. Snap your lead leg down 5. Watch that trail leg 6. Turn your foot out 7. Put your spikes on 8. Secure those shoe laces 9. Never look behind you 10. Relax

Destination WOLLONGONG

NSW POLICE GAMES

Sunday March 15, 2015

Beaton Park Leisure Centre, Gipps St,

Gwynneville. WOLLONGONG.

Registrations online:

www.nswpolicegames.com.au

Time Track Field

9am 5,000m (All) 9:30am 100m (A) 10am High Jump (A) 11am 800m (A) 11:30am Shot Put (Male) 11:30am Javelin (Female) 12pm 200m (A) 12:30pm Javelin (M) 12:30pm Long Jump (F) 1pm Lunch 1:30pm 60m (A) 2pm Long Jump (M) 2pm Shot Put (F) 2:30pm 1500m (A) 3pm Discus (M) 3pm Triple Jump (F) 4pm 400m (A) 4:30pm Triple Jump (M) 4:30pm Discus (F) 5pm 4 x 100m Relay (A)

Clockwise from above: Illawarra Blue Stars 120+, Elise Moore, Giola Motti, Sky Vella, and Gianna Mogentale.

Sydney Pacific 4 X 100m 200+, Amy Smith receiving the baton from Catherine Neal. Photos by Wayne Marriott.

Mingara 160+, 4 x 400m relay, Paul Kelaher hands the baton to George Papalexion.

NSWMA 4 X 400m 120+, Jessica Clifton, Janie Carter, Sue Gore, Alice Bohdan. Sydney Pacific, Peter Crombie susses out the opposition while Amy Smith and Amanda Coombe enjoy a well deserved break between relay races.

Mingara, 4 x 200m 120+, Karen Angell, Allison Tucker, Richelle Ingram and Nicky Kelly.

Clockwise from above: Balmain Masters Shot Put, Ian Guthrie David Murphy, Andrew Watson, Andrew Kohlrush. Hills 4 X 800m 240+, Don Mathewson and Noel Wright. Sydney Pacific 4 X 100m 200+, Dean Taylor, Peter Crombie, Adam Grigg, and Andrew Pritchard. Campbelltown 4 X 100m, 120+, Kylie Wilmott, Cathy Kermond, Kayleen Heinecke, and Kay Brady.

Anti-clockwise from below: Mingara 4 x 800m 160+, Julie Peksis, Allison Tucker, Richelle Ingram, and Nicky Kelly. Mounties 4 X 200m, 160+, Christopher Brack, Gregory Smith, Darren Hughes, and Kryzsztof Wardecki. Wollongong Shot Put, Marie Kay, Cathy Connell, Donna Hiscox, and, Christine Shaw.