THEBLISTER The Magazine of the Sydney Striders Road Runners Club Established 1980
Issue 119 January-April 2013
Boston Betrayed The Boston Marathon report Chocolate Heaven Melanie Zeppel in Hobart A Hawai’ian Cool Down Mark Fiore “You are an Ironman” Six Foot Track Snapped Stefica Key gets behind the camera
Plus! All our regulars: • 10km series • Super Series • Juniors corner and more ... PRESIDENT’S LETTER BLISTER co-EDITORS Dear Strider Linda Barwick & Rachael McKinney We’ve really experienced the highs and lows CLUB PRESIDENT of running events in the last couple of weeks, Joe Degabriele the most memorable being the horrors of the vice president bombing attacks on the Boston marathon. Angus Searcy Some of you may have heard me on radio that secretary day as news broke, and our Striders Facebook Deanna Lum page was abuzz with members sending treasurer messages of support and checking for news Lynn Herrison of friends running in Boston. membership coordinator Within a few hours all our Striders and friends Pauline Evans had checked in with us, thank goodness, but 10km series race director our hearts go out to the families and friends James Masters of those killed and injured. International star/CALENDAR coordinator marathons will never be the same again. Louise Arnott Strider Peter Fogale, who finished his uniforms marathon creditably some time before the Gill Cavenagh attacks, gives a first-hand account of the day in our lead article this issue. juniors coordinator Tony Wong/Caroline Yarnell I’m pleased to be introducing my first issue super series coordinator of Blister as your new president. You can find out more about me in the article introducing New Club President Joe John Bowe Degabriele ... he can run some of our committee members old and pretty fast too! results and timing new (pp. 6-7). Paul Hannell This issue also includes talented photographer and Strider Stefica Key’s social functions stunning montage of Six-foot Track, and we have race reports from Jo Cowan Canberra, Hobart, and further afield, from Hawai’i Ironman. Health and sgT-AT-arms/special Fitness this issue looks at understanding and preventing injuries, and projects we have our usual race reports, some great snippets and pics from our David Bray members ... plus a few photos of some shoes! SPECIAL PROJECTS Bruce Graham Joe Degabriele
The Blister is published three times per year by Sydney Striders Road Runner’s Club, Inc. Address: PO Box R1227, Royal Exchange, Sydney NSW 1225, Australia. Website: www.sydneystriders.org.au Opinions published in this journal, whether expressed by members or non-members, do not necessarily represent the official policy of the club.
Acknowledgements Cover photo: Stefica Key. Additional images by: various Striders.
Sydney Striders Juniors The Club was set up to encourage young runners to train and compete as a group. The training sessions take the form of group training rather than personal coaching. We train on Monday nights at the Sydney Academy of Sport at Narrabeen, and Thursday nights at North Steyne. We have members of all ages and standards: from 8-year-olds to HSC-aged, from NSW State Representatives to those who just want to keep fit and socialise. Our main focus is ANSW events, but we are also very active in the fun run circuit, with many taking part in the City to Surf. Please contact us via email at [email protected] if you would like to find out more.
contents 04 The Boston Marathon Peter Fogale reports on a dream that turned into a nightmare for some page 4 06 Committed to Striders Ever wanted to know more about the committee- here’s the inside scoop 08 Six Foot Snapped! Stefica Key gets behind the camera to capture the action at Six Foot 10 Lindfield Licked page 10 A close up on one of the new Super Series events 11 Sweepers & Pacers Georgie Moore reports on the buzz of being a Six Foot Track volunteer 12 Canberra or Bust Manal Garcia reflects on the joy of the journey to the Canberra Marathon 14-15 Shoes Glorious Shoes page 14 A few Strider shoe collections laid bare and an update from ‘Shoes for Planet Earth’ 18 Tassie Treats Melanie Zeppel brings home the goodies from Hobart 19 Aloha Hawai’i Mark Fiore gets chills on his way to becoming an Ironman page 18 2o-23 Health Special: Injuries Jess Ackad on injury prevention and Tim Austin on sprains and strains 24 Striders’ Last Words A couple of snippets from Striders doing what they do best ... and some running chat too! Plus The Parkrun phenomenon, and reports from the 10km Series, Volunteers and Juniors Corner. page 22
3 Boston: Battered but not Beaten 2013 Boston Marathon finisher and Strider Peter Fogale reports shuttled to Hopkinton, 42.2 kms out of town, leaving Boston Common from 6am. It is held on a Monday, the Patriots Day public holiday in Massachussetts. It starts late for a big city marathon, first wave at 10am. It’s also a hilly course, any benefit of the downhills in the early kms soon eroded by the four The low key start to one of the Newton hills, located menacingly biggest events on the calendar between the 25 and 34 km mark. ost runners—and And so my race was in that sense certainly most long quite typical—strong throughout distance runners— Peter finishes happy, unaware yet of M the first half, slowing through the bombers on their way are well aware of the allure of the Newton and quads seizing up at the as vigorously for strangers as they Boston marathon. It is the longest 39 km mark, with the encouraging running marathon, 2013 being do for loved ones, the crowds screams of the adoring crowd the throughout the course really make its 117th incarnation. Unless you only thing propelling me forward raise money for charity and are the weekend runner feel like a rock toward the famed finish at Boylston star. Although some 7 minutes off prepared to start with the final Street. wave of runners, meeting its tough a PB, I simply could not wipe the qualification standard is the only “I had experienced smile off my face during those final way to get a race bib. something to be found stages, which must have been quite a contrast with the stunted stride So when I managed to run a BQ for nowhere else on the running calendar.” my fatigued leg muscles produced. the first time at Gold Coast last year, I knew that once I crossed the there was no question, I simply had As soon as it became evident that finish line at around 1:20 pm in to run Boston, marathoning’s Mecca. a PB would elude me, I made a the afternoon, I had experienced My best mate and my Canadian deliberate effort to soak up the something to be found nowhere cousins were convinced to come atmosphere and take in as much of else on the running calendar. along as my able support crew. And this experience as I could, looking so we were off to Boston. After the finishing chute, I shuffled up at the crowd, and receiving more along with other satisfied runners The course itself is atypical in many high fives from strangers than is picking up a thermal blanket, water respects. For starters, it’s point-to- possibly achievable anywhere else. and Gatorade and most importantly point, meaning runners have to be From the small-town Patriots Day my finisher’s medal, continuing on pride in the early stages, to the to the Union Gym at the other end screams of the college girls at of Boylston street, about a kilometre Wellesley just before the half-way away from the finishing line. There, mark, to the shout-outs from the along with other Sydney Striders, crowds willing you up Heartbreak I enjoyed a shower, some food Hill and finally the family and friends and a massage as a guest of our in the closing stages cheering just sister club, Boston’s Heartbreak Hill Fogale Flanked
4 Striders. And that is where this race Crowds gathered around television washed over us. Other emotions report should have ended, with a sets in bars and hotels to find out surfaced, at whoever or whatever satisfied runner, his best mate and what they could about what had had done this: how dare they— cousins making their way back to happened. not the marathon, not the Boston their hotel to celebrate one of sport’s Soon it became evident that the marathon, not on Boylston street. great events. secured area included the finishing Not an 8 year old boy there to cheer Sadly, that is not where the story line, and that the race would have on his dad, please, no. That simply ends. At 2:50pm, as many runners to be cancelled immediately, with cannot be. continued to cross the finishing thousands still on the course being Our planned celebrations—which line, two bombs detonated near the held until alternative arrangements were to have included an ice hockey iconic finish line, killing three people could be made to take them safely game that night—were cancelled, and injuring scores of others. I was to Boston Common. a small inconvenience given the oblivious to what happened, leaving gravity of the situation. The next the gym just after 3pm not having “Boston is in a way morning, Tuesday in Boston, my heard the blast. The first inkling I experiencing its own Canadian cousins, Shep and I took had that anything was amiss was heartbreak hill” the long drive to Toronto, where my from a woman walking past who As Sydneysiders awoke on Tuesday cousins live, our thoughts never far mentioned explosions. We had no morning, the texts began, mostly from those who simply hadn’t been idea that it had been a bomb or how from friends simply wanting to as lucky as us. As I write this, many serious it might be. My first thought know I was ok. In the most practical questions remain unanswered: Who was that there may have been gas application I have found for facebook did this? Why? What next for Boston explosions from a catering truck or to date, I was able to let friends know and the big city marathon? perhaps some kind of electrical fault. quickly that we were indeed safe. I have always thought of the As we made our way back to the As the hours passed, we were glued marathon as an enriching, life- hotel—in the direction of the to the television screen, barely affirming celebration of what can finishing line—we needed only believing there was a SWAT team in be achieved through sheer will. to look at the dumbfounded the lobby downstairs in full military I suppose that Boston is in a way expression on the faces of the fatigues with automatic weapons. experiencing its own heartbreak throngs of people walking towards Soon there was one on every street hill. I have no doubt it will overcome us to realise that this was no minor corner. Details came through of this tragedy and push on, buoyed incident. As you might expect, sirens probable fatalities and scores of by what has made this marathon began to wail throughout the city, injuries. Somehow my sore quads so great in the first place, the police mobilising to secure the area. didn’t matter as a numb disbelief commitment to it by its people.
Unexpected images from the Boston Marathon finish line courtesy of Sydney runner Sebastian Warmerdam, who was only a few hundred metres from finishing when the bombs went off.
5 Committed to Striders Some new and not so new committee members tell us a bit about themselves
his year sees a few new faces and a bit of a for the beaches, the weather and the lifestyle. My reshuffle on the Sydney Striders Committee. background is in exercise physiology so I started T Find out more below. running as a way of testing the theory—and also Joe Degabriele: President because my run was the weakest of the three legs in At 39 I was feeling the strain of triathlon. As a guest runner at many 10km races, I felt another season of rep touch very welcomed with Sydney Striders, so I joined, and football, when David Ritchie when the opportunity arose to organise the 10km introduced me to Sydney Striders. series I jumped at it. The constant challenges keep I enjoyed the STaRs and completed my first marathon me on my toes, but I love the madness behind the in 1995. I also sneaked past Manfred Fiedler to win scenes on race morning. the 10km Handicap, and pick up the prize of a return Gill Cavenagh: Uniform Manager flight to Johannesburg. After that I felt I should give I have been a Strider since the back to the club and volunteered for the committee. mid 1980s. I regularly appear on As 10km directors, Shirley Rutter and I set about Sunday mornings for the STaR building up its reputation and numbers. The 10km runs, having left behind me for series in time became the iconic Striders event, now now many half marathons and passed on to the safe hands of James Masters via a marathon. I also enjoy road Barbara Becker. My running is never going to be cycling, regular boot camps, skiing and other outdoor headline stuff, for me it’s about keeping fit and not activities. too fat. I still play Masters Rugby League for the Unfortunately, I have had a close relationship with Alexandria Rovers, and recently bought a kayak. medical practitioners over the last few years, with Angus Searcy: Vice President a hamstring reconstruction on one side and PRP I started running around the time therapy on the other. Nonetheless, I still aspire to of the first edition Nike Pegasus, at least one overseas marathon! I have two teenage scarily now on edition 29. Having boys to keep me busy, in addition to my full-time worked abroad for some years, I role in business development for Corporate Health. participated in some amazing Pauline Evans: Membership Coordinator events, rackingup 96 marathons or ultras. My I started running over thirty favourite Marathon event is Nice to Cannes, my years ago as part of my fitness favourite non-proper Marathon is Medoc in Bordeaux programme, when training for my (25 wine stops! even oysters at one stop, winners get black belt in a Japanese martial their weight in wine). In June this year I’m doing my art. After living overseas for fifteen absolute favourite event, Comrades, an 89km road years, I joined Striders within two days of arriving race in South Africa, with 18,000 people. I plan to back. The STaRs were a fabulous way of learning how follow up with the 80km Mount Blanc Ultra. I used to get around Sydney and find lots of interesting to run for London’s Serpentine Running Club, and places, as well as making wonderful friends. It wasn’t sometimes the Clapham Chasers, and look forward long before I joined the MTG and was running my first to catching up with their alumni now with Striders. of five marathons, learning the ropes from a great James Masters: Racing Director bunch of people with years of experience. I have been Like a lot of New Zealanders, I moved to Sydney the membership coordinator for five years, and I also
6 organise volunteers for Six Foot Track. Unfortunately a HSC. I am both Irish and Australian (in that order when knee injury limits my running these days, so you will it comes to National competitions). Something obscure find me cruising along at the back of the 7am group, you won’t know about me is that through family or out riding my bicycle. connections, I located and negotiated the purchase Bruce Graham: Special Projects and return to Australia of the sword infamously used When I decided to get back into by Frank DeGroot at the formal opening of the Sydney running after a thirty-year rest Harbour Bridge, on 19th March 1932. in March 2012, I naturally chose Jo Cowan: Social Events Sydney’s premier running group, I have been with Sydney Striders the Striders. Since then I ‘ve since 1988. Now a life member, I have enjoyed seeing some great parts worked on the Striders committee in of Sydney via the STARs most (?) Sundays. Before many roles, from calendar manager committing myself to a slack regime of occasional and Athletics NSW manager to 10km Sunday runs, I worked for 35 years in the investment race director, just to name a few. and software industry, so thought I could help the I’ve got a few running achievements that I am quite Committee with IT Projects. proud of. I won the Canberra Marathon four times, Georgie Moore: Volunteers with a few podium finishes as well. I was Australian I am a dietician by trade, and started Marathon Champion in 1994 and Australian Masters running in 2008 when I was seconded Champion for 10 years over a series of age groups. I’m to Canberra for work, without access an age group State champion over 10km (both road to my usual gym or exercise classes. and track). I have a passion for running and still train Since then, I ‘ve completed seven every day. I love running with the 6.20am STaR group. marathons, three Six Foot Tracks and You can easily recognised me by my red hair! have also dipped my toe into Ultra events, completing Tony Wong and Caroline Yarnell: Juniors The North Face 100km and the Glass House 100km. I We joined Striders love anything long; marathon distance or more. My thirteen years ago role within the committee is to encourage and keep when we first arrived track of members who have volunteered. I coordinate from the UK, having pacers for external events such as Six Foot Track and met in London in the Blackmore’s Running Festival, and try to build up 1991 training with Frank Horwill at enthusiasm for volunteers at internal events. You can Battersea running track. We have two boys: Gus,16, a contact me at [email protected] or on keen runner, and Kyle, 14, who loathes it. We started the a Sunday morning at the regular STaRs. Juniors section in 2007 with just four members. Now John Bowe: Super Series Coordinator with approximately 70 members from Manly to the I’m an Irish-born architect and Blue Mountains, it needs a lot of coordination: putting project director who, at 49, feels on handicap races, training sessions, updating the blog, like I am still in my mid-thirties. I organising teams for ANSW races and keeping up was a late starter to running (five communications via Facebook and emails. I (Caroline) years), so I still expect to post a still like to race, favouring the ‘shorter’ distances like PB every time I race (delusional). I married Christina Pub2Pub, the Striders 10km series, the ANSW winter Holder in 1990. She is also an architect, but doesn’t get races, the steeplechase and the juniors 5km and 1-mile the running thing. We have two very active daughters. handicaps. But I (Tony), by far the better runner ‘in the Ciara, 19, is at Uni, and Leila,16, is working towards her day’, am less keen to race these days because of lack of time to train, but I still love running to keep fit.
7 Six Foot Snapped! A photo essay of Striders taking to the mountains by Stefica Key
8 9 Lindfield Licked Sydney Striders Super Series branches out ... and Striders Juniors take a leaf out of the Seniors book. John Bowe reports
included this 10km hilly course Development Service, which in the Super Series for the first provides a free counselling service time this year. A key club goal is for 12 to 18 years old young people to create more opportunities and and their families. pathways for our Juniors to race Josh Phillips, aged 13, was fifth alongside our more seasoned and male outright in the 5km finishing experienced runners. The gang’s all here in 18:41, whilst our youngest ord got out that Juniors performances at the Strider Junior participating, Ewan our Juniors, just Nationals and Lindfield are Shingler aged 10, won the Under W returned from the testament to Caroline Yarnell 12’s in 21:15. First female Strider Perth Nationals with a haul of one and Tony Wong’s, tireless efforts, Junior across the line was Beth Gold, four Silvers and four Bronze with the support of parents and Murray in 25:43. medals, would be racing their other members. To underline the Some family pairs, trios and duels favourite 5 and 10km annual fun depth of talent, only one of our included: Cath Rasmussen and son run event, the Lindfield Rotary Fun National medallists actually raced Daniel; Tony Wong and son Gus; Run, on Sunday 7th April. at Lindfield, yet two of our Juniors Andrew Wilson and sons Benji and More adult Striders than usual finished in the Top 5 overall in the Jadon; Susan Vincent, son Ronan turned out to see what all the fuss 5km race, including 1st place! and nephew Robert, and John was about and we had a bumper “Frank Dearns ... needed Bowe and daughter Leila. crop of Striders aged 10 through to to work off the celebratory Our adult top performers in the 80 cheering or running along with cake” Super Series 10km will need to other family members. Lindfield watch their backs for the Juniors has doubled its overall participants 16 year old Striders Junior, David creeping up on them next year: Phil in the last 5 years and with its Gardiner, won the 5km event Morris finished second overall in local community vibe has seen an outright in 17:26, having also run 37:08, with Scott Howells finishing increasing number of families and a 37:19 in the Lane Cove 10km just behind in third in 37:14. First younger participants taking part. the day before. He was backing Striders female across the line was The 5km race has been a great up along with the inspirational Amanda Smith in 51:06. proving ground for Striders Striders stalwart, Frank Dearn, who Juniors over the past few years. So having just celebrated his 80th year to encourage Juniors to progress the day before, needed to work to 10km when they are ready we off the celebratory cake he shared with fellow Striders at Lane Cove! Frank Dearns & David Gardiner Frank is involved behind the scenes as a Lindfield Rotarian, and is a tireless promoter of this event to Striders. The event raises about $40,000 each year, supporting a number of local charities and Daniel & mum Cath Rasmussen keep it causes, including KYDS Youth in the family
10 Pacers & Sweepers Keep 6 Foot on Track Volunteer coordinator Georgie Moore gives some insight into volunteering at one of the iconic events of the year
t was a chill, cold morning on were they instead to go home with the 9th March this year. My alarm incredibly sore legs and no medal to I went off at 4am. I immediately show for their days work? turned on every light I could find, I had been at the finish line for a little today was not the day for a sleep-in. under 3hrs and joined in as every A few hours later I was climbing runner was greeted with cheers of onto a bus and heading to the start enthusiasm. But as the clock kept line of the Six Foot Track Marathon. I on ticking, the excitement and felt like everyone was eyeing me off anticipation at Cave’s House started … and fair enough, I was carrying to build. the 7 hour pacer and the sweeper flags. Note for all - if you’re trying Murmurs could be heard all over the place “Has Kevin come in yet? He Six Foot pacers get ready for a bit of flag to make some friends at a running waving wasn’t sure if his injury would hold event, don’t be anywhere near the Each pacer did an amazing job, and pacers or sweepers flags. up… gosh I hope he gets under the 7hrs …”, “Have you seen Ken yet? I personally would love to thank The role of organising sweepers Ahh, not yet … I see …” The glint in them for playing such a vital, well for Six Foot has historically be left the eye of each spectator changed loved (and sometimes hated) role to Stephen Jackson, but this year to looks of concern. at Six Foot. he felt I had been coordinating To all the other Striders who have volunteers for long enough to be “The cheer from the put up their hand already this year trusted with such an important task. crowd was enormous! to help out James and Jo with the One by one, five specially selected The determination ... was 10km event, hosted a STaR and (in legends of both Six Foot and other breathtaking” advance) those who have already ultra marathons approached to All of a sudden the first of the volunteered to pace for the Sydney claim their flags and for the two pacers, Andrew, was spotted. He Blackmore’s Running Festival - a sweepers, their brooms. Andrew, was flying down the path towards huge thank you. Robyn, Stephen, Jane and Mark Cave’s House. Pushing and dragging It is only through your generosity then spent 7 hours encouraging, other runners in an attempt to help with your time that our club can joking, sympathising and rewarding them beat his time. be such a success. I look forward to runners the entire way along the Six working with even more of you to Foot Track. The cheer from the crowd was enormous! The determination on ensure other runners out there can Each of them were loved and greatly the face of those still running, mixed have the best running experience appreciated by all they passed, until which sheer pain of having already we can possibly give them. they got to about 3km out from travelled 45km was breathtaking. If you would like any information Cave’s House. Runners they were One by one the pacers crossed the about volunteering, please coming across were no longer finish line bringing home a handful don’t hesitate to contact me at smiling and it was a race to the of runners each time, some just in [email protected] end. Did the runners have enough front and others just behind. in their legs to beat the sweepers, or
11 The Road To Canberra Strider Manal Garcia takes us back through her journey to the Canberra Marathon
round thirteen plus work has made me see weeks ago my running a “4” or a “5” on my alarm for A companion Rach six out of seven mornings proposed we run the Canberra most weeks. If it’s not my Marathon. I had said that this was own training, it’s a client or the year for something different. group. So the fatigue has Last year was one of those fizzers caught up with me and some where the legs kept moving but life days it’s an absolute killer. Our got in the way of focus—a death in marathon program evolved the family, increased workload and over the three months, but a knee injury I couldn’t shake made fundamentally we have fit in it a very uneventful and slow year a weekend long run, a mid on the road. So I thought about Manal in now customary ‘jazz hands’ pose heads to week longish run, a tempo a fine finish at the Canberra Marathon it. Canberra wasn’t the “different” session, a speed session or a I’d imagined—but maybe some exotic, dangerous or recovery session.The upshot has been an increased crazy run was aiming for a bit too much, so a marathon feeling of fitness and strength, which I’ve managed it was! to carry through to my clients. I’ve only run one other marathon—Sydney in 2008, and There were days prior to marathon training that by I must say it was great. I trained with Phil Currie and the fourth or fifth client, the running alongside has the MTG, followed his format and pulled up really well become an “I’ll do every second rep” situation. I can ... but that was five years ago. The body is a bit older honestly say that I now power through every session— now, injuries rear their head a bit more frequently, and then get home and collapse! My motivation for the life with two pre-pubescent adolescent sons (ages 10 marathon, my stories of cramping, chafing (in places and 12) is hectic on the best of days. I never imagined!), planning and anticipation have really been of benefit and interest to the people I train. “Will I do it again? Short answer—never In this job you really need to “walk the walk” as they say never!” say. My family life had suffered through the last marathon, Another upshot of committing to such a program when the boys were only 6 and 8. Weekend sports has been the commitment I’ve made to my marathon were a juggle with mummy out running for hours, or training partner Rach. Our friendship has strengthened back from a run but too tired to be enthused. Daddy through literally hours and hours of pounding the was not a happy camper. pavement together. I have learnt about her world— It’s been such a different experience this time. I’ve how a marathon fits into a relatively new marriage, and loved the journey (hated the fatigue), but the program she mine—a marathon and family life. Bottom line—a is so different and better suited to me, and having commitment like this, with real focus, is a disruption to older children has definitely helped. anyone’s world. For me it was a temporary disruption, so that’s how I coped with the relentless early starts I run my own Personal Training/Outdoor Group (hence psycho, babbling mummy at times). Training Business. The hours vary and are early and late. The work is physical. The marathon program So now a few days after the marathon I have time to
12 reflect. I ran a good race, with the usual ups and downs. years ago. I pulled up very sore but have taken it easy In a nutshell the first twenty kilometres were great— and recovered well. Will I do it again? Short answer— perhaps a bit too fast to sustain. I crossed paths with never say never! This time round I enjoyed the lead up Rach and she was having a tough run and contemplating more than the event and will miss the long runs with pulling out. This concerned me and I think I had a few a purpose. Time to shift focus again and find a new slower kilometres as a result. I realised she was still in at challenge! around thirty kilometres, which lifted my spirits, though I do want to find a way post-marathon to keep the the mental battle continued right to the end. I finished increased strength, fitness and ability to eat and eat in an almost identical time to my first marathon five and eat ...
Jacko & Jacko get Wacko after Six Foot Track-o (its gotta rhyme!) Stephen Jackson tells all
ix Foot Track Marathon on targeting three hours, which PB by two minutes to boot!. was the first showdown. would be a PB of 15 minutes for We both had wins, but in more ways S With only a couple of years of Chris. We started together, Chris than one. It is not often you get to running under his belt, my eldest son dropped off at 20km, then by 30km run—really run—with your son. His Chris was improving with each race, had decided he wouldn’t catch me speed is on the ascendancy, and whilst for some unknown reason I and switched to Plan B: Run the my decline is slowly making itself was slowing just a tad. I predicted a 50km. That was my plan too, but known. I plan to give him a run for 4:40 for him at his first Six Foot, and we hadn’t discussed it. If he was in his money as long as I can (and he I was gunning for a PB of 4:30 in my front at 30km, I was going to drop lets me) and we are already planning 12th. We crossed the river together, the pace and run the 50km! I didn’t the next couple of Jacko generation he dropped me up Mini Mini, then I know his plan, so ran scared to the challenges! dropped him up to Pluvi, and with a end, finishing in 3:01. ten minute lead crossing Caves Rd, it was all going according to plan ... “But that photo... well, that until it wasn’t! was just before he crossed the marathon line” Slipping on bush steps I fell, cramped, and spent the last 10km I trotted back down the course to run limping, cramping, and looking in with Chris, and did so crossing the over my shoulder for Junior. Sure line in 3:07... but that photo... well, enough, with 1km to go Chris swept that was just before he crossed the past, and with a kind word he gave marathon line. me a wide berth and pushed on to He patted me on the back and told finish in 4:39 to my 4:40. First words me then he was going on to the over the line? “Rematch: Canberra”. 50km. The bugger. I may have got Fast forward to a sunny weekend in him in the ‘thon, I might have won Whatever way you look at it, this is the April and we were off again. Though my age group, but he went on to view of Jackson Snr & Jackson Jnr that not quite recovered, we both settled finish his first 50km and snatch my most of us are going to be getting in races for some time to come!
13 Striders Shoes out of the Closet The shoe collection competition (you’re all winners)
Clockwise from top left: Neil Pearson keeps things neat and tidy ... and in the way Stephen Jackson tucks his behind the door Stefica Key’s were clearly made for walking Tony Wong & Caroline Yarnell are lucky to find a pair Leonor Lawler liked some so much she bought them twice
14 Shoes For Planet Earth Viv Kartsounis gives us an update on the who what where how and why
hoes for Planet Earth orphanages and churches. We have also started a weekly is a Sydney based not-for- We recently delivered 210 pairs of walking program for The Station S profit charity that collects shoes to The Station, a homeless homeless centre in an attempt to new and used running shoes from centre in Sydney, 310 pairs were change some lives through walking local communities. These shoes are delivered to Stewart House School (and then hopefully running). then given to people in need both a children’s charity in Curl Curl. A So far we have distributed 12,591 in Australia and around the world. limited number of shoes are sent pairs of shoes, and donations As well as direct donations from abroad due to the high cost of continue to pour in. So next time you individuals, a number of sporting postage, but we have been able to are eyeing up a new pair of shoes, groups, gyms, podiatrists, schools, send shoes to PNG, South Africa, chuck the old ones in the washing and companies also act as Uganda, Kenya, Rwanda, Togo and machine and drop them at your collection points for individual Tanzania, with more and more nearest collection point. They might donations. Donated shoes go to requests pouring in each week. still get a lot of running! homeless shelters, youth and crisis To promote the running side of To see more of what we do you can centres, flood and bushfire victims, our charity we do a weekly fitness find us on Facebook and at www. indigenous sporting groups, African training session at a Juvenile Justice shoesforplanetearth.com school children, communities, Centre for teenage girls in Lidcombe.
From left: Farm kids in the Republic of South Africa Billies Bushies donate eGamalethu Community, RSA
10km Series Report race was won by Striders Junior Hannah Gibson. Lane Cove in April brought perfect running conditions, and the 10km Race Director James Masters gives us an largest race so far with 305 finishers. The female winner update on the 10km series. was Anna Fitzgerald, while our number one male that day ne third of the way through 2013 and the 10km was overseas visitor Darren Deed in a super-speedy 31:04. series is well underway, with numbers and the Darren was obviously keen to get back to base to start O weather improving each month. I conveniently celebrating the 80th birthday of Frank Dearn, a member skipped the country for the wettest of the three races so who constantly reminds us that our races aren’t all about far, Jo Cowan stepping in to officiate over 180 shivering who wins, but getting out and giving your best every time, souls out at Sydney Olympic Park in February. whatever the time. Hope to see you all out there at the That race was won by the recently married David Criniti next one! Run well. for the men, and Amy Stafford for the women. I was back Thanks to 10km Series sponsors Mizuno and The Sydney Running Centre at the helm for March, where we were again threatened with rain but it mercifully held off till about 8:15am. Instead the wind made each loop out to North Head a trial, with much crafty drafting going on, though none was required by our winner Thamal Cooray. The women’s
15 Tassie Treats Strider Melanie Zeppel discovers its not all hi-fives and chocolate on the way to a personal best in Hobart he Cadbury Hobart Half pace calculator regularly! At the first marathon in early 2013 was a km marker, after telling myself to ‘run T race I entered in the lead up my own race, don’t go out too fast’, to my A race, the Canberra marathon. I got 5:08 for the first km! Oh dear! There was no specific training, apart Mental note, must learn what each from the goal of achieving 80 km per pace feels like! week for an leading up to Canberra, The course is really flat and race and roughly following Pfizinger and conditions were great. There is a long Douglas “Advanced Marathoning”. Melanie rubbing shoulders with Martin ‘out and back’ stretch, which gives I have two kids and work full-time, so Dent and Hannah Flannery you a chance to say ‘go Strider’, or if training is a wonderful luxury. It can in last year). I was so thrilled, that you are really lucky, high-five Cathy be something of a squeeze to fit in, I had a picture taken with them, Freeman! She saw me holding out but after all, running gives us more which is still on my Facebook page. my hand, and said ‘Oh my goodness’. energy, keeps stress down and helps My Coach, Steve (Action) Jackson But still gave me a high five. I was so us to be better workers, parents, and (AJ) and I debated goal times in the thrilled! human beings in general. I know I am week leading up to the race. I have Because I was aiming for a faster time a complete nightmare when tapering noticed a pattern where my coach I anticipated hurting the entire time. or injured! tells me what he thinks I may get, Scary. At one brief point I felt almost I stayed out of town the night before then I provide a list of reasons why it comfortable and asked the man I was the race and when I asked for a dinner won’t happen and then finally I end running beside what his goal time suggestion at 7:50 pm. the hotel up tackling whatever my coach said. was. When I told him mine was 90 owner said that the only place that mins, he said “you’d better speed up served dinner would close in about “At one brief point I felt then”. Darn it. almost comfortable” 10 minutes and I would be lucky to Everything was going well, and I was get anything. So, I threw on my Red On this occasion Coach AJ suggested ‘leaving everything on the track’. If Adizero Bostons and RAN into town that he thought I could do 90 minutes. coach said I could make 90 minutes, to try to find a meal before the pub I found this fairly unbelievable and well, maybe I could. I reached the 19 closed. Luckily they served me a too much of a stretch, my previous PB km mark, and realised that it wasn’t delicious meal of local scallops and was 98 minutes at the Blackmores half humanly possible (well, for me) to beer. in 2012, but I trusted his judgement. finish the final 2.1 km quickly enough There was a lovely, local, friendly Famous last words! to get under 90 minutes. When I feel at the start, and of course the During the first km, I was saying to realised this I said ‘Bastard’, realising Cadbury factory was a highlight. myself ‘run your own race, don’t go that Coach AJ had given me an We were really excited to meet out too fast, run your own race’. I run ‘overly-optimistic-no-cruising-then- Olympian Marty Dent and Hannah with a Timex which tells split times, finishing-the-last few-km-really-fast- Flannery. It was great to hear how assuming the km markers are (1) not-this-time-hard-all-the-way’ goal Marty fits training into his life, with present and (2) accurate. To get a 90 time. But I have to appreciate a coach kids and a full-time job, and also to min goal, the splits are 4:15. Older who pushes you to achieve your best. listen to Hannah (who seemed to wiser runners might know this, but After realising I wouldn’t make goal have won most of the events I ran I still have to check out MacMillan time, I gathered myself, laughing,
16 and then went hard to the finish. The final me?’. I said ‘yes but I’m punishing you by stretch is uphill and I was telling myself not telling you the time I got’. ‘Fair enough’ out loud, “I have a sprint finish”. People was his reply. I loved the Cadbury Half: next to you generally agree, and keep the course is flat, not too crowded, and their thoughts about how insane you are, the climate is just right to run a PB. Not to to themselves. I finished in 95 minutes! mention bags of chocolate at the end and Yay! I missed my goal, but still ran a PB by a big purple towel to soak up the sweat 3 minutes. After the race finished I got a next time Coach AJ picks a goal time for Above: Parramatta text from Coach AJ, ‘Are you still talking to me. What a great race! Parkrunners pound the pavement ... Phew!
Parramatta Parkrun by Linda Barwick include the long-established St Peters Parkrun (in Sydney Park) and, for those on the Northern Beaches, the new any Striders have been aware for some Curl Curl parkrun. time of the Parkrun concept - free weekly timed 5km time trials run by enthusiastic You register online at parkrun.com.au to get your unique M barcode, and then just turn up at any of the events run volunteers. I attended the inaugural Parramatta Parkrun (actually in Ermington...), which takes place along a worldwide with your printed barcode. At the end you are section of cyclepath near the Silverwater bridge, familiar handed another barcode for your time and place, which to many Striders from our various STaR courses. Since gets scanned along with your personal barcode. Within a then I’ve done a couple more runs there in the buildup to few hours, your results and all the stats from the run are the Canberra marathon, enjoying seeing my times come online! if you’re a stats nerd, you’ll be in heaven with many down as I got fitter week by week. Other Sydney venues different ways to compare yourself with other parkrunners in your age group nationwide or even worldwide.
Strider James Liew takes some ‘Giant Steps’ peaking at 10km fun runs. That was until I found out about to finish his first marathon fundraiser Sydney Striders at the beginning of 2012.It was beyond all my expectations that I would even consider a 42.2km run just wanted to say thank you to all the hosts and let alone complete it. The advice from so many different fellow runners at the 7am and 6am training group over people each week, and the encouragement I had during I the last 18 months. the last month doing long runs was invaluable. I ran my first marathon in Canberra on 14th April, and Thank you again, and I look forward to running with you as part of a fundraising effort for my son’s school, I each week, probably back at the 7am group for a while! raised over $16,000 from family and friends. My son was diagnosed with autism at age two, and I found solace in The funds raised will go to my son’s school: Giant Steps running. When I realised I could combine running with www.giantsteps.net.au, an autism specific school in fundraising, I started to look at longer runs, eventually Gladesville.
Start Time: 6:30 am. Speed Training at Lane Cove by Dale Thompson The Session: You will be doing reps which are what will ere you one of those runners who finished give you the speed you are currently missing. the run at Lane Cove on Saturday saying to What To Bring: an idea of you fastest 3km time and some W yourself: “that was slower than I’d hoped for”? determination to be faster. Training will be tailored to your Now you can do something about it! You are invited to needs and will take a maximum of one hour. a new Saturday morning speed session in Lane Cove Cost: Just a desire to run faster, and a lot of sweat. National Park at Fuller’s Bridge. All are welcome, its not just for speedsters.
17 Aloha Hawai’i Strider Mark Fiore uses a little imagination to keep his cool at the Ironman World Championships Hawai’i 2012 of runners, out into the heat. The aid he cannon booms. We are stations don’t come soon enough. off. To the left the breakers are I need water. I need energy drink. I T pounding the shore. To the need Coke! I put ice down my top and right a line of boats, canoes, kayaks shorts. I am now running at 5:30 a km. and boards is guiding the swimmers. At about 26km you turn into Energy With each stroke I am feeling a little Lab road, downhill and towards the better, a little more confident. Some coast. I start to feel better and pass a self talk to say ‘Well done. Your few guys. I get a lot of encouragement parents would be proud of the little down there. I push up a hill, get to the boy who could not swim.’ Long, hard aid station, and with renewed vigour strokes and push hard. Don’t slack off. Mark Fiore can still raise a fist after just over head back through the lava fields. It Don’t lose focus. 11 hours on the move small bites. Tick off the land marks. is easier now after 5pm. It is cooler. Out of the water and I feel relieved. A The donkey crossing. The small hill. I pick up a new friend. A Norwegian third of the race done. Well not really, Not so small anymore. The scenic guy. We chat. We encourage. We pass 72 minutes is not long in a day that lookout. Finally, the airport. 15km quite a few other runners. We are now lasts 12 hours. But it is good to be on to the start of the marathon. Back back to running 5 mins per km. The land again. into town to the crowds. It is electric. aid stations come quicker. The legs are Through a crowded and long Awesome news comes through that tired and very sore. We make a pact to transition, and out on the bike it is my friend Pete Jacobs is winning the beat the sunset. Back into town and bedlam. 180km is a long cycle and it race. 5 hours and 56 minutes and I am down Palani hill. That hurts big time. is hot, getting hotter. The crowds are finally off the bike. Transition is less I can feel the bruised toenails in my huge but I spot the beautiful Danielle. crowded this time, but still long. On racing flats. The legs are cramping but Past the airport, out into the lava with the racing flats. it now about 2km to go. The crowds fields. With 120km to go on the bike are huge. The adrenalin kicks in. We and a marathon to run, the wind is “I need water. I need energy are running well with big smiles on relentless and the road through the drink. I need Coke!” our faces. Back onto Alii Drive and it lava fields is blistering, shimmering Out on the run and in town I focus on is less than a km to go. with heat. technique. It is not fast. About 5 mins So this is it. A lifelong dream. To finish The hardest climb in the race starts per km. The first 14km is flat along the Hawaii Ironman. The Norwegian at about 80km and goes for about 15 Alii Drive to a turnaround point and and I stay together. It is nice to finish brutal km. I don’t worry about speed, back. Overtake a few people and with a guy from the other side of just focus on being aero and spinning notice a few are struggling. Back the world. A shared goal, a shared the legs. Heading back down those into town and I see Danielle, very dream and a shared finish. We beat 15km is fast and sketchy. Once the excited because Pete had just won. I that sunset. 11 hours and 7 minutes. hill is finished, reality sinks in. Still still have 28km to go and am starting A marathon time of 3 hours and 46 over 60km to go back on those lava to feel fatigued. After town you head minutes. It is very hard but I am very fields with that cruel wind. Back into up Palani hill then back out into the happy. At the finish is my darling the heat. Back into the hardest thing lava fields. Danielle. I have ever done. The leading women are heading That was the hardest day of my life, I break the next section down into back as I head out with a long line but it was the best day. 18 The Idiot’s Guide to Preventing Running Injuries by Jess Ackad
hether you are just recovery into it. This is important might need a little trial and error to starting out, or you’ve as fatigued muscles are not able determine how you respond best. W been running a while, to perform at their best, ultimately Another recovery option is regular when your training ramps up so does resulting in altered mechanics of remedial massage, which improves the risk that injury strikes. your running stride. the blood flow and nutrition to the And strike it will. Figures quoted in Changed mechanics leads to muscles, and also helps to identify the literature range from 40-90% overload of other structures trying to any niggling tightness that might be of runners reporting injury in a compensate for the fatigued muscles building up in the muscles, so you given year. Most are quite easily and not designed to be doing what can address problems early. preventable if you use a little they are doing, ultimately causing 3. Don’t just run common sense with your running injury. Recovery is also important for What? But I’m a runner! Yes I know, I training. But even as a physio I am the muscles to heal and strengthen. know, but wouldn’t you like to be a just as guilty as most of my clients of Strengthening and adaptation of stronger, more efficient runner? Most ignoring the early signs. So here is my muscles to training load occurs after of the runners I see have injuries common sense guide to preventing the load has been applied. that can be directly related back to running injuries: So if you run 10km, during the run the control and endurance of a few 1. Don’t do too much too your muscles are working to actually specific muscle groups. Primarily the quickly move you from A to B. After the run, lumbo-pelvic stabilisers (think core This is the most common rookie if given the opportunity and in the and glutes), and the calves. error, but it can be just as big a presence of adequate hydration and The solution is not as simple as problem for seasoned runners. The nutrition, the muscle fibres will heal busting out some sit-ups and leg vast majority of injured runners I and recover, and come out stronger presses. Since running is a high see have increased their training so they can more easily run that repetition, low load endurance too quickly. same 10km next time. Increased mileage, increased Active recovery can be built into frequency of training, increased hill your training plan. This refers to training, or simply adjusting to new changing the loading and stimulus less supportive shoes, all increase placed through the muscles. For load on the muscles, and the body example, instead of running 10km needs time to adapt and build every session at 80% of race pace, strength. you might mix things up a little by including hill sessions, intervals, So how do you increase safely? shorter faster runs etc. But it is Unfortunately there is no one-size- equally important to have total rest fits-all ideal training program, but days. Again, there is no hard and the following points should guide fast rule for this, because everyone you in the right direction. has different training needs and 2. Know your limits responses. Whatever your goal and training I would generally suggest one or plan, make sure that you build two days per week of rest, but you This is what the inside of a gym looks like
19 activity, this is how we need to train. that running gait changes when kickstarts the healing process. If an So look for exercises that are high on a treadmill, so it may not be a injury and inflammation become repetition, low load, and ideally completely accurate representation chronic, this leads to changes in progressing to the same speed and of the way you normally run. An the tissue structures that ultimately direction as running. outdoor running assessment will weaken muscles and make it hard give a more accurate representation to heal effectively. A good rule of 4. Have an assessment of your normal running mechanics, thumb is if something has been a An expert running assessment can and any bad habits you might have, problem for more than a week, or help you identify any biomechanical but it may be difficult to film. if you are compensating (changing issues causing inefficiencies in your 5. Listen to your body the way you run because of injury), running that might lead to injury, you should get it seen to. and teach you how to correct them. If it hurts, fix it early! Don’t leave it for two or three months. The longer you Jess Ackad recently completed Your assessor will also help you to her first trail half . She works at come up with a training plan that leave a problem, the harder it is to fix, because you have to deal with any Peak Health Services in Surry is appropriate for you and your Hills, specialist providers of needs, and prescribe exercises to compensatory changes in mechanics as well as the injury itself. Our body physiotherapy, remedial massage, strengthen and improve control. running assessments and coaching. A treadmill-based assessment has is actually quite good at fixing itself: we have an injury, followed You can contact her on 9698 3333, the advantage that it can be filmed, or email jessica@peakhealthservices. but you need to bear in mind by an inflammatory reaction that com.au Strains and Sprains Explained by Masterchef, I mean Strider, and Principal Physiotherapist at Camperdown Tim Austin
trains and sprains, two Structurally, tendons and ligaments present in some form or another at are fairly similar, being made of words that are often used every joint (where two bones meet). synonymously in healthcare, bundles of collagen. Collagen is a S Most of us have heard of cruciate strong fibrous substance that has are actually different. In the next ligaments, as they are the ones two editions of the Blister, we will very high tensile strength (which frequently ruptured (completely means it is really hard to break if you look at what these nasty things are, torn) in the knee in side-stepping and what you can do about them. In try to stretch it lengthways). When sports such as netball, soccer and you do your next anatomy lesson this first section, we will look at how the rugby codes. strains and sprains come about. on the leg of lamb, collagen is the “Next time you cook a white strong fibres, and muscle is Put simply, strains relate to muscles the part you want to eat! Ligaments or tendons and sprains relate to lamb roast ... do a bit of exploration” and tendons usually have the ligaments. Both are situations of a collagen fibres arranged a bit like “tear” occurring in that structure. But, there are important ligaments in a rope—multiple strands, grouped Here I will try to give you a simple most other joints as well. A tendon together into larger and larger understanding of the relevant joins a muscle to a bone. Next time bundles, making a very strong cord. anatomy. A ligament is a band of you cook a lamb roast or carve So fundamentally ligaments keep a strong fibrous tissue that connects into the Christmas ham, do a bit of joint in place, and tendons transmit two bones together. Ligaments exploration, and you will see both the force of a contracting muscle to occur throughout the body, and are ligaments and tendons. bone, allowing movement to occur. 20 Muscles are also made up of lots somewhat more complicated in of fibres, but it is called an active terms of understanding why they structure, because it can contract occur. In chronic situations, it is the (ligaments and tendons are passive accumulated force being applied to structures, because they don’t the structure over time that leads contract). At its fundamental level, some of the fibres to “fail”. Fail is a muscle is made up of two separate actually a term used in physics to fibres, actin and myosin. Think of two define when any substance “breaks”. caterpillars crawling past each other A simple explanation he physics in opposite directions, and their legs of ligament failure is that if, over a gripping each other to provide the period of time, you apply a force to force—that is similar to the basics of something in the body quicker than a muscle contraction. that structure can adapt, then it will So, what happens in a strain or Injury: every runner’s nightmare tear. sprain? In descriptive terms, it is injury situation), or they can be The concerning things about chronic really very simple. A sprain or strain chronic (cumulative forces over a tears is that it is really quite hard to is a tear. In most circumstances, there period of time lead to gradual tearing predict why the tear happened. We is a simple classification system for of the structure). Most of us have know some reasons why you can get strains and sprains. Grade I is where experienced an acute tear at some tears. These include: a small proportion of the collagen/ stage: a sprained ankle, or a muscle - poor technique muscle fibres have been torn, but that “went” while sprinting. - muscle imbalances (such as the ligament/tendon/muscle is intact quadriceps being stronger than enough that the joint involved is still “As I finished the Canberra Marathon recently, I hamstrings) stable, or the muscle is still strong - rapid alterations in training enough not to completely tear apart. questioned how anyone can run 42 kilometres and not (increasing distance, hills, speed Grade II is where a significant tear everything!” training etc too quickly) proportion of the collagen or muscle But it is not always clear why the fibres are torn, and the ligament/ It is important to realise that whilst tears come on. Why did you get tendon/muscle is vulnerable to in most situations the pain will a tear in a muscle this year as you completely fail. A grade III situation be proportional to the degree of slowly increased your training, is where the structure has completely damage, it is definitely not always the and you didn’t last year when you separated; this is also called a rupture. case. It is actually quite frequent that increased more rapidly?? As I finished Mistakenly, people often think of a complete rupture of a ligament or the Canberra Marathon recently, I a tear as a complete “break” of the tendon doesn’t hurt as much as a part questioned how anyone can run 42 tendon or ligament. Therefore, tear. That is because there is nothing kilometres and not tear everything! as physios we often hear “thank left attached to hurt! So, hopefully this helps you goodness it is only a sprain, and it is I have diagnosed a number of people understand a little bit about how not torn”! What people are saying is three to seven days after an Achilles tears in ligaments, tendons and “thank goodness it is not ruptured”. tendon rupture, and the reason those muscles come about. In the next In most circumstances, a rupture is a people left it so long was that the pain issue, we’ll look at what to do about very serious situation, and frequently actually reduced fairly quickly after tears; in particular, what you can requires surgical re-attachment. the injury, so they did not appreciate do yourself, and when do you need Sprains and strains can either be the severity of it. professional help. Safe running! acute, (i.e., sudden as in an immediate Chronic sprains and strains can be 21 JUNIORS’ CORNER BY TONY WONG
Training 800m.Hannah Gibson: 1st U18 onday night training girls 2km Steeplechase continues at Sydney • Paul Loader: 1st U18 boys 2km M Academy of Sport, steeplechase Narrabeen at 6.00pm (cost is $5.50 • Bethany Halmy: 2nd U20 girls each for the use of the track) while 800m Thursday night training is at 6.00pm • Josh Philips: 2nd U16 boys 3000m David Gardiner (2nd from left), Adam at North Steyne. Both sessions run Halmy (3rd from left) and Paul Loader (far for about 1.5 hours. Email juniors@ • David Gardiner: 3rd U18 boys right) competing in the Under 18 Boys 2km Steeplechase in the NSW Junior sydneystriders.org.au for more details. 2km steeplechase Championships NSW Junior Track and Field Australian Junior Track and Championships, SOPAC, Field Championships, Perth 8-10 February 2013 12–17 March 2013 There were once again many This was our most successful Nationals brilliant performances in these outing to date. Of the 15 Juniors who championships. The highlight qualified for Perth, 13 competed and however was how dominant Sydney 7 individual medals were won. Striders were in the Steeplechase, in Hannah Gibson won a silver and part thanks to Ron Schwebel who a bronze in the U18 girls 2km Joe Burgess (4th from left) built an adjustable barrier for the steeplechase and the 3000m. Her juniors to practice on. Everyone who time of 6:53:48 seconds in the 2km competed in the steeplechase that steeplechase earned her a place in the weekend qualified for the National Australian U19 development squad. Event in Perth. Josh Phillips won 2 bronze medals in The fastest 800m and 1500m times the U15 boys 2km steeplechase and run by the entire Sydney Striders Club 3000m. for the season were set here. They were 1:58:42 by Joe Burgess in the 11 year old Edita Grinbergs won a U18 boys 800m and 4:07:53 by Daniel silver medal competing in the U14 Lachlan Cooper (far left) and Josh Phillips girls 800m. (2nd from left) in the U16 boys 3000m at Francken in the U18 boys 1500m. the NSW Junior Championships 12 year old Ben Carter was the Luke Gorman won silver in the U16 undisputed Strider of the weekend boys 2km steeplechase and was with 3 golds (90m hurdles, 200m within a whisker of the gold. hurdles and Triple Jump) and 2 silvers. Ben Carter won a silver in the U14 The other medallists were: boys 90m hurdles. • Edita Grinbergs: 1st U14 girls Finally an honourable mention for 800m and 3rd 400m (she is only 14 year old Tessa Constantine who 11)Luke Gorman: 1st U16 boys finished an excellent 6th place in the 2km Steeplechase and 3rd in U17 (!) girls 400m hurdles. Hannah Gibson (left) on the podium with her silver medal
22 In addition, Bethany Halmy was part of Nepean Handicap 6.7km, 5 the gold medal winning NSW U20 Girls April 2013 4x400m relay while Ben Carter was in The fourth running of the Nepean the bronze medal winning NSW U14 River Handicap was won by 16 year Boys 4x100m relay team. old 400m specialist Gabe Corke, while Other ANSW news the fastest time of the night was set by In the NSW 10,000m Championships Daniel Francken in a new course record at SOPAC on 2 March 2013, 15 year of 22:28 over the undulating 6.7 km old Daniel Francken won the B race in course. 33:59. This time ranked him 3rd in the Juniors Striders at the 10km entire club this year. Daniel was also Hannah Gibson became the first ever Edita Grinbergs proudly showed off the fastest over 1500m and 3000m in her silver medal in the 800 in the junior winner of a Sydney Striders Australian Junior Championships the entire club with his 4:07 and 8:55 10km by winning at North Head in respectively. Incidentally, Daniel was March. David Gardiner, Paul Loader named the Blue Mountains Sports and Hannah have all competed in two Person of the Year on Australia Day, 10km events so far in the series. We earlier this year. look forward to more juniors who are Easter Mile Handicap, 25 at least turning 15 years old this year March 2013 taking part. There were plenty of Easter colours at Lindfield Fun Run the Easter Bunny Mile with the dress- Our winter season commenced at the ups. Ciara Sinclair was an easy winner Ben Carter (right) with the reigning end of daylight savings once again with World and Olympic Women’s 100m for best dressed. 14 year old Lachlan ever popular Lindfield Fun Run, now Hurdles Champion, Sally Pearson Cooper won the Mile Handicap with the part of the Super Series. At the pointy fastest time of the night in 4:58. end, David Gardiner won the 5km event
23 Last Words
Mind vs Body at the Canberra 50km by April Palmerlee I got into a big fight at the Canberra Ultramarathon recently; with myself. The conversation went a bit like this: Mind: Good job, First 10km done and we’re on pace. Body: Huh? We’re doing more? That’s all I’ve got today. Mind: Keep moving. Body: But I’m sick. I’ve been sick for two weeks. You can’t make me do this. Mind: Shut up and run. Body: Alert! Alert! Cramp in the right quad. (No response) Cramp in the left calf! (no response) Cramps in the knees. And the Achilles. We’re goin’ down! Mind: What are you doing? Get up off the ground, you pathetic piece of flesh. Body: C’mooooooon. Be reasonable. There’s the start/finish area up ahead. We can pull out at the halfway mark. Mind: Nope. Body: OK. Fine. Then we’re going to spew half-digested Gu through the nose and mouth. Mind: Good, better out than in. Body: How about some blood in the urine? Mind: I dare you, you’re too dehydrated to pee. Body: Hey look, there’s the marathon finish. Just move to the right and we can be done. Mind: No. We are finishing what we came here to do. Body: Well, we might have to crawl across the finish line. Mind: If that’s what it takes, we’ll crawl. But we’re not going to stop and we’re not going to quit. Just keep moving. Body: Bloody stubborn jerk! Let me stop! I’ve had enough. Mind: Stop your whinging and let’s get this over with. Body: Phew. That was tough. Mind: Don’t think you’re getting a rest day after that performance. Pop your blisters and lace your shoes up. We’re back on the road tomorrow. A personal worst for me physically, but a true victory in my head. I drove home in a very good mood. Well done to everyone who went through the same discussions with their bodies that day!
presence. From then on I forced myself to keep going, The One-Woman Band by Luigi Criniti but I could only manage a slow jog alternating with ay back in September 2012, soon after the walking: I really was staring at a DNF. halfway mark of the Sydney marathon, I was After the last turn-around, when I could hear that I was W struggling but managing to keep going. approaching that very loud cheering “band” again, At about the 30km mark I had been reduced to walking, spurred by “their” support, I found the will to start when I started hearing this cacophony of sounds: bell running again. ringing, trumpets, whistling, shouts of encouragement, As I went past this “group”, I turned to face “them” and the rustle of streamers, very loud exhortations like : go offer an appreciative wave—and came to the realization on Striders! come on Papa! that all that racket was generated by a single, very As I went past, I didn’t even look at this “cheer squad”, dedicated and enthusiastic Strider. instead limiting myself to lifting and waving my arm in I managed to avoid a DNF and finished with a sub 4.30, acknowledgement of “their” very loud and encouraging thanks to Barbara Becker!