THEBLISTER The Magazine of the Sydney Striders Road Runners Club Established 1980

Issue 117 May-August 2012 Glow Worm Trail Brendan Davies tells a tale of two halves Marathon Stunning Selby, and similar Strider successes The Great Train Race Alan McLennan builds up a head of steam

Plus! All our regulars: • 10km series • Athletics NSW • Juniors’ corner and more ... BLISTER co-EDITORS Linda Barwick & Rachael McKinney PRESIDENT’S LETTER

CLUB PRESIDENT hope you are enjoying our busy running season, kicked off by David Bray stellar Strider performances at the Canberra marathon. Our cover vice president model, Melissa Selby, aced the marathon and the 50km, and there Brian Ogilwy I were other PBs galore. secretary Women feature Deanna Lum prominently this issue— treasurer never mind ladies who Lynn Herrison lunch, we have the ladies membership coordinator who lunge! Striders women Pauline Evans star from the pointy end to 10km series race director the back of the pack, via the James Masters middle of the night. star coordinator Striders is a club for Rob Chalmers everyone, so the boys also get a look-in, toughing it uniforms out on the trails, swanning Joe Degabriele around gay Paris, touring juniors coordinator the vineyards of NZ, and Tony Wong racing the choo-choo in the super series coordinator Dandenongs. John Bowe On the health and fitness Striders President David Bray results and timing front its all about choosing demonstrates a cheesy grin Paul Hannell what’s right for you, whether social functions its running barefoot or monitoring your heart health. Jo Cowan Of course we also have reports on our many club activities, from sergeant at arms Awards night to Junior’s Corner. Stephen Jackson We’ve had a fantastic response to our calls for content—thanks to all BLISTER production & those who contributed, keep those reports and tidbits rolling in! design Rachael McKinney & Linda Barwick

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: Rachael McKinney. Additional images by: Rachael McKinney, Junior Striders, various Striders.

Sydney Striders Juniors The Club was set up to encourage young runners to train and compete as a group. 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 Manly. 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 . Please contact us via email at [email protected] if you would like to find out more.

contents 04 Feature: Glow Worm Trail Marathon Brendan Davies reports on a new trail race in the Wolgan valley 06 Feature: 2012 Canberra Marathon Reports and photos on some great Strider achievements 08 Feature: The Great Train Race 2012 page 4 Alan McLennan’s tips on how to beat the choo-choo 10 Feature: Parisian Delights George Herisson on the Paris marathon

12 feature: James Masters Profile

Blister finds out what makes our 10km series Director tick page 8 13 Health and Fitness: Forefoot Strike Jess Ackad’s followup from our December 2011 issue 15 Health & Fitness: Too Slow for Striders? Wannabe Strider Elfie tells how running saved her life 16 Race Reports from All Over Striders report on their achievements in Sydney, Boston and NZ page 12 18 Health & Fitness: Heartrate Heartache Lisa Carroli shares her experiences with a wayward heartrate 22 Juniors’ Corner Juniors continue to strut their stuff in the ANSW winter season 24 Photo Gallery page 22 A few snaps of Striders doing what they do best ... and some running too! Plus Reports from Awards Night, Athletics NSW, Masters Athletics, Super Series, Volunteers and more

3 Glow Worm Trail Marathon: A Tale of Two Halves! Brendan Davies slows to a walk in the Wolgan Valley ... but only for a moment

he beautiful surrounds of the Wolgan Valley undulating ascent. (described to me so often in almost mythical The odd fallen tree offers opportunities for hurdling T terms), plus the enticingly unusual race name and made the course that little bit more entertaining. The drew me to the inaugural running of the Glow Worm Trail running is reasonably fast for this half of the course, for all Marathon. but 500m through the old train tunnel that gives the race Newnes, the location hub, is an old mining town that its name. once boasted quite a settlement; all that is left now is the The trains and miners from the shale mining days have hotel, some old mining relics and a great camping area gone, but the glow worms have moved in. Race rules that was ideal for the many competitors who had come dictated a walk through here, but you wouldn’t have the day before to make a weekend out of it. wanted to run anyway, because the sight of hundreds of Travelling down the muddy dirt road to Newnes, glow worms glowing a bright green on the tunnel roof was simply spectacular! I had led the field out and was first to the tunnel, affording me the full light show of the little larvae. This type of terrain was to my liking, but a little bit past the end of the tunnel, Tony ‘Fats’ Fattorini caught me and we ran the rest of the sneaky ascent together before I let loose on the long downhill to join the course proper on the return to the start/finish point to finish the first 21.1km. Mick Donges was never too far off the pace either, obviously running a smart race in the early stages. I reached Brendan leads the pack in the Glow Worm Trail Marathon the half way about one minute ahead of Mick in second spot, but knew the real running was yet to come. I immediately felt in awe of the landscape; big I didn’t know much about the ‘Pipeline Track’ that would tabletop mountains, sheer sandstone cliffs and rock take runners to Glen Davis and back, but the name itself pagodas litter the lush landscape. Wallabies and sounded ominous. It started off pretty moderate in terms birdlife were everywhere. It has the feel of wilderness, of gradient and I was running the rough single track pretty and that is exactly what the Wollemi National Park well. Closer to the summit the ferocity of the track showed is—so close to Sydney, but basically untouched. itself and I was brought to a walk. Just before the summit Now about the running. Mick eased past, which I thought was always on the cards— This is definitely one of the most picturesque and he is in a different class when it comes to technical uphill physically challenging courses I’ve ever done. It can be climbing. best described in halves, a fast one then a not so fast one! Nevertheless, I had held off Fats, a great hill runner, so The first loop of 21km (doubling as the Half Marathon was pleased with my progress. Things were looking good— course) takes you along creeks, past stone bridges and until the descent started. This was one of the most tricky, water tanks once used in the industrial past and through technical descents I’ve ever done: ferns, roots and branches lush eucalypt forests on easy-to-view single track. This obscured the trail, while mud, slippery moss, loose rocks part of the course would be best described as a gently and big dropoffs tested my skills and manoeuvres.

4 As the rest of the field started that hotel I mentioned earlier? Well, to come towards me on their way it actually doesn’t sell beer anymore, down, I was surprised to see that next as we disappointedly found out. The in line were the three leading females: miners must have taken all the beer “No Roads” team-mates Angela with them when they left! Bateup, Beth Cardelli and finally Shona With almost 2000m of elevation Stephenson. All were having a great gain, I think this is one hell of a race and it was obviously game on marathon, and kudos big time to Sean amongst these fierce rivals as well. and Mel and the gang at Mountain At the rate I was going, I thought that Sports for having the vision for a great being “chicked” was definitely on the new event in this challenging and cards! breathtakingly beautiful part of NSW. I continued the struggle up and The irony of this immense event finally reached the summit allowing being a mere ‘qualifier’ for the Six Foot me to give the screaming calves some Track Marathon was not lost on any respite. I descended the final bit of the who had battled and conquered it. “He’s behind you....” tricky track and ran the little way back I will be back, but as I said to Race This was a descent for the experts, to the finish along the dirt road to sneak in just under 4 hours. Director Sean at the finish, I’ll definitely and Mick showed his class on this stick to the half next year! type of terrain and flew out of sight. Mick and Tony had finished pretty It was beautiful to watch for all of the close together in the end but stayed twenty seconds or so I could see him! in that order. In the women’s race, not Reaching Glen Davis at the turnaround, even a detour taken by Angela could I was only a couple of minutes behind stop her from taking the line honours Mick but was pretty busted. My legs (though it probably saved me from were screaming and I was running being “chicked”), followed by TNF100 low on energy. I downed a couple champ Beth and then Shona. of gels and headed back up the Post-race, plenty of prizes were torturous trail which was now going handed out and all competitors to bite me big time the second time. enjoyed a great BBQ. But remember The end is in sight ... If I thought the descent was tough, http://infobluemountains.net.au/rail/upper/glow_worm.htm the climb back up was horrendous. I Info on glow worm tunnel, Wollemi National Park was not surprised when a little way http://www.mountainsports.com.au/ms_cms/gwtm/ up, Fats passed me. Glow Worm Tunnel Trail Marathon home page

Lee Baker Farewell to Striders In 2005 I came to Australia from New Zealand as an overweight full-time House Dad, full- time smoker and sometime sufferer of depression. In 2007, I quit the cigarettes and took up running. Four months later, I somehow found myself running a marathon in a Sydney Striders shirt!

As I leave for NZ, I look back fondly on five glorious years of being a Strider, running shoulder-to-shoulder with—but mostly behind—a group of the most wonderful people you could ever wish to meet. Thank you ALL for helping me beat my illness, for letting me take your pictures—and above all for the wonderful friendships that I’ll carry with me as I run up and down the volcanoes of Auckland, proudly wearing my Striders shirt. Go Strider!

5 2012 Canberra Marathon

fter smashing her marathon PB by twelve Grace [3:19:37], who each took big chunks off their and a half minutes [3:05:26] , our cover star previous best times. A Melissa Selby went on to finish the 50km in Striders newcomers featured prominently in the the second highest All Time Strider time [3:41:46], short Half, with Bruce Graham [1:13:28] taking out 2nd by a mere eight seconds of Suzanne Kelly’s magnificent place, and Laura James [1:21:00] finishing 3rd female, 2006 performance. Fourteen Striders finished the 50km, and No. 7 on our All Time results ladder. Richard with eight of them trying it for the first time. Hats off Sarkies [0:35:16, 7th] and Jonathan Heron [0:37:14, to all of you! 11th] finished in the top 11 in the men’s 10km, while The marathon itself saw plenty of PBs, and Strider for the women Melanie Truscott [0:41:36] and Joanne Craig McCredie collected 8th place overall [2:36:19]. Well Crackett [0:42:32] finished 5th and 8th respectively. done to David Tonge [2:38:49, 12th], with a significant For more info see results on the website: eight minutes off an already speedy time, and to Rachel http://www.sydneystriders.org.au/SuperSeries/SS12/ Grierson [3.58.07], Stewart Turner [3:25:38], and Adam SS12R03OR.shtml

CLOCKWISE FROM TOP LEFT: Tim Austin and his drink bottle cruise home looking strong, Annabel Hepworth still smiling, Matt Nichol shows off his medal for the camera—but resists the urge to bite to see if it’s real, Heiko Schaefer manages a thumbs up, Bruce Horsburgh PB-bound in the final few hundred metres, Glenn “Horrie” Lockwood brings home the four-hour bus in style. 6 CLOCKWISE FROM TOP LEFT: Alan McLennan punches the air as he reaches the finish, Perkins cheers squad on the look out for Dad (or lollies), Mel Selby sprints for a second place finish in the women’s 50km, Damian Pezzuti feeling the heat, Louise Arnott dislays fine form in the home straight, Gav Perkins hams it up for the camera OK( not really)

Griffin Striders 2012 for those present . by Barry Rutter For the record, Frank’s Canberra wo Striders (Frank Marathon PB is 4:46, set in 2001 in Dearn and Barry Rutter) the M65 category. All of his Canberra T were awarded “Griffin” marathon times, bar this year, status this year for completing ten have been run in under six hours Canberra . (generally well under). For those who think that Rumour has it that Frank may age is a barrier, consider Frank’s well back up again next year, and achievement, completing his tenth have a crack at another Canberra in For those unsure who’s who Canberra Marathon in 6 hours and in the photo, Frank is the good his eightieth year. Now that would looking one on the left 6 minutes at the tender age of 79 be something! years. The crowd at the finish line We all wish him well as he getting out on the road for his STaR was not huge, but Frank even put on training runs well before 6:00am. a sprint finish down the final stretch continues his racing, not to mention

7 The Great Train Race 2012 ALAN MCLENNAN chases a half century in the race against Puffing Billy

he Great Train Race has under a timber trestle bridge after appealed to me for years, two downhill kilometres. No sign T not only because you get of the train so far. I had reached 5 to race a steam train, but also because kilometres in 18:40 when I heard the it is close to Melbourne, making it train’s whistle echoing through the easy to convince my shopping-mad valley for the first time. It gave me teenage daughters to attend. goosebumps: it was “coming for us”! Luckily I entered early, because All along the course the local people The train crosses the course five were out to cheer us on, and there entries fill up three weeks after times. Try and spot your runner. opening in February! The 13.2km was lots of good humoured banter course follows the Puffing Billy an appearance to loud booing and between the runners. After several Steam Train line from the village of challenged everyone to beat him. more track crossings without seeing Belgrave in the lower Dandenong According to my wife, he then ran the train I reached the 10-kilometre Ranges, and crosses the tracks five along the platform to the locomotive, mark in 40 minutes near the middle times at various level crossings and to the great cheers of the passengers. of the final big hill at Emerald. a trestle bridge. The course follows It was a race, after all! Now I could hear the train close public roads (about half sealed, the by, in a rail cutting just out of sight rest being smooth gravel), which are behind me. Every now and then I closed for the event. It starts with a could hear the engine race as the big downhill and then features two wheels spun on the wet tracks. long uphills towards the summit Each time the driver would back it at Emerald, followed by a three- off to regain traction, then power kilometre descent to the finish. on again with a great roar and a The objective is to beat the train plume of steam and smoke. It was Let it all hang out. The carriages a magnificent noise, but the wheel to the finish at Emerald Lake near are open sided. Lakeside. A second train arrives spin also meant the train was having about 10 minutes later. Part of the Your friends can ride on the train a “slow day”. fun of the event is that the lead train’s (so get to ‘race’ too), and can try to Approaching the summit, I backed finish time varies year to year from spot you en route at the crossings. off and looked behind me to get a about 51 to 58 minutes. The numbers The Thomas-the-Tank-Engine style view of it. It was moving at just are limited to 3200, and this year a passenger cars are open at the sides jogging speed near the summit as seeding system was introduced. and everyone hangs out yelling it broke out of the cutting into full Despite the narrow road at the and screaming at the runners. My view. Suddenly I became aware that start, there was no overcrowding or 19-year-old daughter had come everyone around me was sprinting, pushing and I was never held up,. under protest but later admitted to and then I realised there was a level As we waited for the start in cool, enjoying herself thoroughly. crossing at the top of the hill! Oh misty conditions, Mike Brady (of “Up Of course I wanted to beat the bugger, they were going to close There Cazaly” fame) sang Advance train. I thought if I could average the road! Australia Fair, and then the train 4:00/km pace that I should be OK. Too late—I missed it by seconds. driver, wearing a race bib, made The first crossing of the track came 8 The train now crawled over the the foot track beside the rail lines, a station at Belgrave where there summit while we waited (note for which looked like a good option for are plenty of good places to eat . next time: run hard till you are past next time. This is an event for all abilities. all the crossings). But the cheers of the In a nutshell this is a very well You don’t have to beat the train crowd of passengers made up for the organised, fun event with great to enjoy it. The organisers are very efficient and friendly. In fact instead of emailing me an answer to a question, the lady in charge of the event called me. Now that’s a first! In fact that friendly enthusiastic attitude is the hallmark of this event. Everyone involved, including the local people are right behind it. A number of locals told me they have a personal goal of breaking 50 minutes. That can be my goal for next year. To run my age in the Great Train Race.

Podcasting on the Run

The drivers take the race seriously…they are filling the boiler with sports drink. To make the kms fly by on your long run, check out Marathon Talk, delay, and soon my family’s carriage atmosphere and local support. As a weekly running-related British went past and we had a good laugh a guide, if you can run 10km in 40 podcast for runners of all abilities, at each other.After a two-minute minutes you will probably beat the presented by Martin Yelling and stop, the barrier was lifted and off we first train. Or if you can do 50 minutes Tom Williams. went again. I had ten minutes to run you should beat the second train. Over the next weeks they feature the last three kilometres or so, which A few tips for potential entrants: a “Magic Mile” virtual competition fortunately was mostly downhill. • Enter early and book train between teams from the UK, US I ended up going through in tickets for any spectators when and “The Rest of the World” (yes 52:58. The train didn’t come in till you enter. Your entry includes folks, that includes us, and several about 57 minutes so I was able to return train fare. Aussie running clubs are already meet the family on the platform as involved!). they arrived. For some reason, I was • There is plenty of parking near the start but none at the finish. Further info on how to download/ the only competitor who ran up subscribe on the website. onto the platform to meet the train, All competitors and spectators which the crowd enjoyed. Then the must return on the train, bus or http://www.marathontalk.com. driver jumped off and ran through foot. the finishing gate to record his time. • Train carriages are cold, rug up. We all caught the train back about The event is easily accessible by twenty minutes later. I saw a number Melbourne suburban rail. There is of competitors running back along

9 Parisian Delights George Herisson enjoys 42.2km of Gallic fun on the streets of Paris! n 15 April 2012, three Striders (Leigh, and the river that runs though the city. I did have to Andre and I) convened with 35,000 other laugh at water stations: the combination of water + O runners on the Champs Elysees to run the banana peel + orange peel + slippery cobblestones 2012 Paris Marathon. I was very excited at the thought was almost “Three Stooges” amusing. of running through the aisles of spring leaves around I ran conservatively, crossing the 5km mark in 27 the beautiful city of Paris. After 32 marathons, my goals minutes, and halfway in 1:55. Feeling good, I decided are always: that if the heel didn’t object I’d aim for a 3:45 finish. • Finish Unfortunately, at 33 kilometres I started to feel my • Don’t get injured or die right heel, so lost five minutes with a massage at 36 • Have fun kilometres, after which a very slow pace for the final My training had been hampered by rain, heat and kilometres saw me finish in a time of 4:00:12. humidity—and a very sore heel. Only five weeks before, I highly recommend the race, and would love to run it my chiropractor advised rest for two weeks. Instead I again. The race route and volunteers were fantastic, and took the “head in the sand” “The race route and volunteers were the other participants approach, and trained on were friendly and with the Marathon Training fantastic, and the other participants were friendly and encouraging.” encouraging. Twenty or Group, administering so bands along the way, ibuprofen before my runs and ice afterwards. The best with magnificent crowds that never stopped cheering, part of marathon training is when the taper begins: made the run highly enjoyable. nobody can call you “lazy”. There was one amusing incident. With a scarcity of My daughter Claudia, Lynn and I decided to run the toilets for the gals, a woman at the back of the pack 5km breakfast run on Saturday (carrying an Aussie flag nipped into the toilet just before the start. and meeting runners from all over the world), and then walk another two kms to the bus stop for Versailles tour. The officials were keen to open the Champs Elysees to We must have covered fourteen kilometres the day traffic, and her cubicle was put on a truck, which began before the marathon. to drive away—with her in it! Her screams were heard, and fortunately she was “freed” to race. I’ll bet her race Marathon day greeted us with a very cold four degrees plan went out the window! centigrade and a strong wind. My body thought it was in Antarctica! The marathon covered a mixture of terrain. My body tells me it’s time to get on my bike or hit We ran through three beautiful gardens, four tunnels the pool rather than the road, so my next event will no (including the one in which Princess Di lost her life), and doubt be an ocean swim somewhere. To all with a new the Latin Quarter, passing lots of beautiful old buildings running goal, enjoy pounding the pavement. Au revoir! George takes time out for a few photo opportunites in the beautiful city of Paris

10 Sydney Striders Awards Night report by Joanne Cowan

midst the bright lights of Darling achievements in setting several World Masters records Harbour, on 25 May Sydney Striders in 2011. A acknowledged our own stars at the annual Another highlight was our guest speaker Pat Farmer. awards dinner, held for the first time at the scenic Inspirational is an understatement when describing Dockside, where our room was adorned with Olympic his speech. A humble man, Pat kept all in the room coloured balloons (organised by enthralled describing his 2011 Kerry Ross), hand made table adventure, the Pole to Pole run decorations (courtesy of Dale (http://poletopolerun.com/). Thompson) and beautiful white table décor. His book about the feat is a must read, and a documentary The evening kicked off with will soon be released to inspire complimentary drinks and people from all walks of life. canapés, and after a welcome speech by our president David One of the last to leave Keith Bateman (right), winner of the 2012 the room on this chilly night, Bray, we all enjoyed a two-course Maria Gemenis-Cruickshank Outstanding sit-down dinner. With plenty of Pat took time to chat and be Achiever Award, enjoys the night with photographed with everyone. food and wine flowing, award Heidi Jones and Joyce Groot. winners were introduced by MC In the future we look forward to Stephen Jackson, and cheered and photographed by seeing him wear the Striders singlet we presented him the throng. with. We must mention here the most important club Thanks to my team of helpers, plus Dale and Kerry award, the Maria Geminis-Crookshank Outstanding (who created some trivia questions) for your support Achievers Award, which was introduced and in making this night a huge success. announced by our club founder Charles Coville. Keith Put the awards date into your calendar for 2013 – it Bateman was the 2012 winner for his outstanding is a great night!

Manal Garcia and Bernadette Guest of honour Pat Farmer Liz Huband, Mel Selby and Gregory put the ‘glam’ into demonstrates his ability to multi- Nigel Huband share a joke and ‘Striders Awards Night Dinner’. task by signing his book for George a glass of bubbly before the (well they would if it was in Caponas whilst simultaneously celebrations begin. there!) smiling for the camera.

11 Profile: James Masters Blister grills the Striders’ 10km series director

reward of great views wherever you are. Q: We know what you do before and after the race, with volunteers to brief, and results to handle. But what do you do during the 30-odd minutes between starting the race and the first finishers coming home? JM: The time between starting the race and the return of the first finishers always goes quickly! I use the time to collect registration papers and money from on-the-day James Masters: Inscrutable ... or just blinded by the sun? entries, then I reimburse people who have spent money lister: How long have you been running? on the food/drinks/ice and so on. I’ll always spend a couple of minutes checking out the food and making JM: I was never a great runner at school. I sure I get a handful of the best lollies too, it’s never too B played all sorts of sports, but I stuck to field early! The race clock and speakers get set up in their events like discus, shotput and hammer throw. I did respective places, and then there are usually only a few cycle racing through university in New Zealand, and minutes till the first runners return and it all goes wild. eventually got into triathlons. I realised my running was letting me down, so I focused on improving it Q: Have you raced yourself lately? by setting my own programs using my sport science JM: The only 10k race I’ve done this year was at the background. My first running race was a Striders 10km at end of an Olympic DIstance Triathlon earlier this month North Head in May 2005, followed closely by my first half in Sydney. I’m hoping to sneak onto the course at the marathon that same month. Since then I’ve completed 3 next 10km race. The first few races of the year need a marathons, 15-odd half marathons and countless 10km bit more attention after the gun, so once the systems races—I guess you could say I finally enjoy running! and new volunteers are comfortably in place I should Q: What are your running goals? be able to get out on course some more. [5 May Lane Cove course 25th place, 38:06.] JM: My next real focus is the Berlin Marathon in September this year, where I hope to improve on my Q: Any tips for first-time 10km runners? PB (2:59:27). In the short term I hope to sneak onto the JM: Try to have a good understanding of your likely 10km courses and post some times in the mid-30’s. It’s overall pace so you don’t end up going out too hard, it been a couple of years since I trained and raced seriously, makes for a very unpleasant experience if you crack after so the motivation has finally come back. a few kms! It may be tempting to stick with the faster Q: Where do you like to train? runners for the first couple of kilometres, but your aim should be to run the second half at roughly the same JM: I love to run in Centennial Park—there’s such a pace as the first half, instead of fading like a cheap suit! wide range of runs there, depending on your mood: on- You’ll feel great for being able to finish with a little kick or off-road, hill efforts or flat fast laps. Whenever I run in of speed . other cities I realise how lucky we are to have a haven Thanks to 10km Series sponsors Mizuno and The Sydney like that to run uninterrupted, which in such a busy city Running Centre is so rare. It helps that I live less than 1km from it too! If I’m visiting a new city or country I like to find the highest point and go for a run up to it—road or trail, it doesn’t matter. It’s just nice to get out and have the 12 Barefoot vs Shoes: Forefoot Strike Jess Ackad steps into the breach once more

orefoot Strike: it’s the latest craze in Unfortunately there is no evidence to support (or running circles. The claim is that it is the more refute) this: no study shows that forefoot-striking runners F natural way of running. Is it really any better have lower injury rates, although there is research out than a mid-foot or rear-foot strike? there showing that people who try and run on their A runner with a forefoot strike gait pattern has a forefeet and do so badly—i.e., run on their tiptoes— higher cadence (due to shorter contact and flight end up producing higher impact forces! Data shows times), lower peak impact forces (in theory associated that the highest incidences of injury are experienced by with lower injury rates), and higher muscle activation, runners in the midst of changing technique. Changing especially in the calf. your technique brings into play muscles that are unaccustomed to being used, especially in the foot and If a heel-striking runner changes to minimalist shoes calf. It takes time for muscles to adjust and strengthen. or barefoot, their gait pattern will automatically change to achieve a forefoot strike. The body automatically If you want to change your running technique, you adjusts for the decreased external cushioning (in the are essentially learning to run again. That means starting form of nice supportive runners) by back at the beginning, with short distances, perhaps taking the impact and load through walk-run intervals, and recovery the muscles of our calves. Using days in between. It is important to the elastic energy of our muscles really stop and consider whether or to provide the cushioning, we land not you want to make the change. more lightly on our feet. (By the same Pros: Adopting forefoot logic, you could argue that rear-foot technique can mean you run faster, striking is the body’s way of adjusting with less impact on the joints (if to running in cushioned shoes.) done properly); you get better So does all this make forefoot Barefoot running looks a bit like this proprioception, and sexy calves (!). running better? Should I be doing it? sometimes Cons: There is a higher metabolic Well, firstly it depends on your definition of “better”. cost, so perhaps it is less energy Do you want to run faster? Do you want to have fewer efficient over a long distance; making the transition injuries? Do you want to run further, or more efficiently? takes a lot of time and dedication (think two years plus); Each of these aspects can, and should, be addressed and you may need to sacrifice your current times for a separately. while or even get injured making the switch. Personally, I use both cushioned and minimalist Although the forefoot strike gait pattern is faster, the shoes. For anything up to 5km, I use minimalist shoes speed comes at a metabolic cost, because the muscles because they promote a faster forefoot gait. For longer have to work a lot harder to absorb impact and provide runs I use a more supportive traditional runner, because cushioning for the runner. If you are going the distance, I know my muscles fatigue, and I start hitting the ground it may not be the most efficient gait for you. On the quite heavily if I go too far in minimal shoes. My advice other hand, for a shorter run, where speed is everything, is to assess where you are at and where you want to be. energy conservation may not be such an issue. If a forefoot strike will help you get where you want to What about injuries? The forefoot/minimalist running be, go for it, but transition slowly (I took twelve months camp claims that because we “naturally” run with a to build to 5km in minimal shoes, after 12 months to forefoot strike with fewer impact forces, barefoot/ transition out of orthotics). Remember you are learning forefoot running is a solution to all our injury dilemmas. to run all over again!

13 Calling All Strider Women ANSW women’s coordinator Mary Stringer puts the shout out

his is my first season Women Striders who as ANSW coordinator participated this year have a great T of the ladies teams and diversity in age and ability—we’ve I have thoroughly enjoyed it— had juniors run with the open almost as much as the racing. I’ve team, 55+ Striders running age got to know many more Striders— categories 20 years younger, and especially our wonderful juniors— even some ladies filling a gap in the as well as the legends from other men’s teams. clubs across the state. Medal ceremony at NSW Cross Country Championships at Nowra. L-R: Jean Some runners could only do What is it that makes it so King-Smith, Jai Di Tommaso, Caroline Yarnell and Jenny Wickham one event, others could commit to appealing? I did wonder that as I more, and some runners were on drove all the way down to Miranda It’s the camaraderie; the fast standby as there wasn’t a team for for the first short course cross country workout (which will undoubtedly their age category—but everyone relays in torrential rain! In the car improve your marathon times); the contributed in some way and I am was my longtime running buddy, thrill of standing on a podium and very grateful to: Louise Arnott, Jill Reich, whom I had coerced into being presented a medal (not quite Jo Cowan, Jai di Tommaso, Lisa coming down to make up a team— Olympic-style but the closest most Elkington, Anna Fitzgerald, Laura she was not happy either! And short of us are going to get); mixing with James, Jean King-Smith, Deanne course means just that—4km... most older and younger runners with a Lum, Jo Pai, Pennie Psaltis, Jill Reich, Striders wouldn’t get out of bed for common passion; supporting the Melissa Selby, Melinda Vernon, that distance. local community with homemade Jenny Wickham and Caroline Yarnell. Once we had finished our muddy cakes and sausage sizzles, all of that and so much more. If you are interested in joining for dash round the course and picked the winter series next year, please up gold and bronze medals, we And it’s not all about speed—it’s contact me on answ@sydneystriders. agreed that we were very glad we as much about getting teams to the org.au had made the effort! start line to get the points. You Don’t Have to be a Gun to Run at ANSW by Jai Di Tommaso (55+ ANSW strider)

unning cross country can just be pleasantly tired and happy to enjoy an early night. enjoying the unexpected challenges of the At the inter-club end of the competition, cross R terrain in various spectacular venues. country is a numbers game. The more events we field Running on grass will make you a stronger runner for teams in, the more points we get. the road, and working in a team will almost guarantee I am 55+ and have brought home medals for 35+, 45+ PBs—you will always dig deeper when others depend and 55+. So far I have bagged three NSW Gold medals on your performance. and a NSW Bronze­—and hey! I’m not the fastest doe It’s also a great family event in which kids, parents in the herd! Remember, a team can’t score without four and masters (grandma and grandpa even) of all levels runners across the finish line. Come and be a part of it! are included. At the end of the day you can drive home

14 Too Slow for Striders? Would-be Strider Elfriede Sangkuhl let loose her inner thin person ... and it quite literally saved her life even years ago I turned 50—a time for the mind a little time to get used to change. My reflection, because my best years were past, confidence improved and my aqua instructor, Strider S in my mind at least. I was a jolly, short, fat Manal Garcia, took me on and became my personal middle-aged lady. My life was pretty good, but I had a trainer, and now my dear friend. We run, we box, we few normal, middle-aged health issues, one of which do all sorts of stuff I never believed I could. I felt good was high blood pressure. I was also about my body. sick of being short and fat. Going into Then, two years ago, on a visit the ‘larger’ size part of stores was not to my sister in Walgett I had a much fun. The clothes were drab and ‘back spasm’ (the diagnosis from mainly designed as camouflage. the hospital at Walgett). The pain So, on my 50th birthday I decided was unbelievable, but I managed that, although I could do nothing to drive the 600 kilometres back about being short, I could do to Sydney. When I arrived, my something about my weight. By my friend told me I looked awful, and 51st birthday I was still short and fat. that he would check up on me Being slow on the uptake, I hadn’t in the morning. He checked and realised that just deciding to lose found me delirious, so he called weight doesn’t work; you actually an ambulance and I landed at have to do something as well. RPA with a temperature of 41 and Although lots of people I know my body shutting down. seem to believe that paying gym It was a misdiagnosed kidney membership fees makes you fit, of stone and to make things worse, course actually going to the gym Elfie looking fighting fit after a on the operating table I had and exercising is what makes you fit! workout with Manal a heart attack. Good place for Nevertheless, I hate gyms and I was extremely self- one. If you ever have a heart attack, have one on an conscious about my appearance and ability. operating table and be fit. Although the heart attack I needed a plan and I needed a timetable— caused some minimal heart wall damage, because because without a timetable nothing happens. First, of my fitness it quickly repaired and I was back to I enrolled in weight watchers and lost the superfluous training in six weeks. Heart attack, schmart attack I 17 kilos in six months, then spent two months on the say! maintenance plan. Next, I enrolled in aqua aerobics So, although I am still short of my current personal classes, because being shy about my looks, I could fitness goal to be able to run 10 kilometres in 60 hide in the water (delusional I know). Also, arthritis minutes and join Striders, my level of fitness certainly meant I needed some low impact exercises. minimised the impact of the misdiagnosis and After a few months of being a fat person in a thinner subsequent heart attack and probably saved my life. body I realised that my arthritis was improving, that P.S., I can now run 10 kilometres in 69 minutes, but I no longer needed blood pressure medication, and by Turin and the Masters Games in 2013, I will achieve that I was actually no longer a fat person. It takes the 60 minutes and perhaps even join Striders.

15 She Runs the Night... Melanie Zeppel joins the inaugural night run in Centennial Park he first Australian supportive athletic women. No chest because I had an important 10km Nike ‘She Runs the Night’, thumping or egos were observed, and race the next Saturday, Lane Cove T was held in May this year. there was none of that posturing that Sydney Striders 10km series :-). One A 13 km race round Centennial Park often goes on at races. highlight was running past a stereo it was a brilliant event, exceeding playing “Eye of the Tiger”, where my expectations. pace increased to 4:00/km. When it The race had amazing support and stopped my pace slowed back down attention to detail (such as hair bands to 4:30. I need to get that song on my in the toilets at the start). Inspiration iPod!! I finished in 58:02. along the route included lights, lit-up Highlights after the race were free trees, supportive signs (“She Runs protein drinks, free photos, a DJ, “chill the Night… because she can”), and out chairs” and free massage. Swag big pink balls as kilometre markers. included free lip gloss, pink shoe laces There were ten fire cannons across the and glow sticks to run with. bridge, motivational and hot! Melanie dressed to impress I LOVED being surrounded by The course was flattish and looping. People flew in from New Zealand 3,200 women in matching tops, who My plan was to run 4:30 per kilometre and all around Australia. It was a nearly all had black tights on (weird for the first 10km, then push for the well organised, although not cheap but cool, to be matching). It was last 3km. However, it was so exciting ($80) race. Definitely run it next year lovely to run in the the dark, calm, that I ran 4:08, even though it would if possible, girls. Men, I suggest you quiet Centennial Park surrounded by have been wiser to go more slowly, volunteer (smile). ...While He Tackles the Hill Luke Porter reports on Striders at the Boston Marathon

few Striders at the coffee, weigh in, and chat about our they hoped. The winners were nine Boston Marathon this pre-race strategies (which generally minutes slower than the previous A year were fortunate to be consisted of start-at-hoped-for-pace- year, Bruce Fordyce finished about 25 in the loving hands of our sister club, and-see-what-happens). minutes slower than planned, and the the Boston Heartbreak Hill Striders. 2011 winner didn’t finish the race at They invited us to a pre-race dinner, all, probably costing himself a spot at with special guest Bruce Fordyce and the Olympics. past winner Jack Fultz (1976) taking All our group finished, and had us through his memories of the great access to a room the Boston Striders race. That year was known as “The Run The blokes in Boston had set up not far from the finish for the Hoses”—it was 100 degrees F line ,where we could chill out, have before the start, and spectators used The race started at 10am on a a drink and a massage, and generally garden hoses to spray down the hot hot hot day (not quite the 100 commiserate on just how ****ing runners. degrees Jack experienced, but in hot it was. All up, an unforgettable On the day of the race, our my stories it is gradually getting day, albeit leaving some unfinished hosts gave us a lift to a house near hotter and will be 42C within about business. Huge thanks to the Boston Hopkinton, where the race starts. six months!). Given the heat most Heartbreak Hill Striders for their Here we were able to relax, have a people’s times weren’t quite where fantastic hospitality. 16 St Clair Vineyard Half Marathon Richard Elliott steers clear of temptation on his way to a PB finish in New Zealand

n the start line of my first views of the valley or along the banks of race since joining the Striders, the Wairau river. the community-oriented O I’d recently had a coaching session Saint Clair Vineyard Half Marathon (Marlborough, NZ), I was the only person with Keith Bateman, who advised me to wearing club colours. rebuild my running style. Taking a pre-race gel made me even Should I run in my usual style, or adopt more conspicuous. Did I stop for for an the new technique for which I hadn’t yet ice cream from one of the snack stands built the muscular strength? The new around the course approach went quite serving sauvignon well up to 13km, when Richard resists the urge to blanc gelato, manuka I started to fatigue. stop for a cheeky red honey sweets and other delights? No The strenuous yet way, I was there to win! manageable pace of 4:20/km was faster than Unconventionally, I’ve managed to sustain the race started a few minutes before the before over a whole half-marathon. scheduled time. I shot off with the leaders at 3:50/km pace, but soon dropped back. I finished 27th overall in a 1:30:34, a The cross-country course across several new PB. If I’d realised how close I was to vineyards was by far the most beautiful 1hr 30min I might have tried to up the I’ve ever run. We ran between rows of pace! My full race report can be found at Richard reassesses his goals vines, up on flood levies with sweeping richardelliot.blogspot.co.uk/. post race

Photo Caption Competition... as seen on Facebook

BELOW: “The self-imposed coffee ban is OVER!” Caption by Samantha Isbell, photo courtesy Barbara Becker.

ABOVE: “Guess what, you’re the 2:30 pacemaker in this year’s marathon!” Caption by Paul Foster, photo by Lee Baker. LEFT: “A rival running group member from the HHHs attempts infiltration of the Striders.” Caption: Kim Connor, photo courtesy Enrique Suano.

17 Heart Rate Heartache Lisa Carroli discovers a racing heart is not always from a racing start

have always worn a heart tired, had a virus or hadn’t eaten rate monitor during training, enough. The replacement heart rate I with the alarm set to ring when monitor arrived and, sure enough, my heart rate reached 185bpm. the high heart rate alarm went off During speed training, the sound the first time I wore it. During the of the alarm meant I was training next STaR, I had three heart rate hard. However, from June 2011, episodes with heart rates as high that sound meant that I was having as 250bpm. Chatting with some a heart rate episode during which fellow Striders and my husband Mal my heart would pound hard and fast after the run, suddenly I felt faint. I for up to two minutes, leaving me grabbed Mal to steady myself and feeling breathless and sometimes next thing I knew was sitting on faint. This was atrial tachycardia, the ground at his feet. Mal took me Comfortingly, an ultrasound of my a non-life-threatening heart straight to a GP who told me not to heart found no abnormalities. condition. run or exercise and referred me to a cardiologist. My cardiologist advised that my The first heart rate episode I condition was most likely atrial noticed was during a STaR in June At the cardiologist’s office I did tachycardia (a rhythm disturbance 2011. I ignored the alarm on my a stress test on a treadmill during that arises in the atria and is heart rate monitor because I was “Suddenly I felt faint. I characterised by higher than normal running at a comfortable pace heart rates). My options were: and, although I was a bit short of grabbed Mal to steady myself breath, I felt fine. Over the following and next thing I knew I was (1) take drugs (betablockers, couple of weeks, I heard the heart sitting on the ground at his not recommended for anyone rate monitor alarm during some of feet” who wants to maintain athletic performance); my training sessions and my watch which my heart performed normally. recorded heart rates of 200+ bpm. The cardiologist reassured me my (2) stop running and other forms Even though I experienced some condition was unlikely to be life- of high intensity exercise; or breathlessness, I assumed the threatening and encouraged me (3) catheter ablation. He referred heart rate monitor was faulty and to keep running, arranging for me me to an electrophysiologist (a returned it, demanding that it be to wear a hospital “halter monitor” specialist cardiologist) to further replaced with a new one (it was still for 24 hours to collect heart rate explore the catheter ablation option. under warranty). When the same information. The halter monitor thing happened with an old heart Around this time I had a calf is a bit larger than an IPhone and strain. I experienced no heart rate rate monitor, I assumed that was attaches to leads which are taped faulty too. episodes during the layoff from to different parts of your chest (not running or on my slow return, so I During another 30km STaR run the most comfortable thing to wear thought my body must have fixed in early July 2011, I had to stop a or run with). itself. In August I met with the couple of times because my heart The report showed that I electrophysiologist, who predicted was pounding in my chest and I was had a very brief high heart rate that the episodes would return. Sure short of breath. I assumed that I was episode during my morning run. enough, one week later I had an

18 episode, and another the following I lay flat and still for six hours after Because of another calf strain, week. The episodes continued on the procedure to facilitate healing, my return to running was by 1-2km and off until mid-September 2011, I felt very sorry for myself. increments every second day. I when I called my electrophysiologist I had a heart rate episode felt great but knew I had to take and booked in for a catheter during my first run back and then it easy for both the heart and calf. ablation on 23 November, after the periodically thereafter, but they As it turns out recovery from the last Super Series event for the year, were not as severe and I seemed catheter ablation was a lot faster the Kedumba Half. to be able to run through them. than recovery from my calf strain! Catheter Ablation During December and January I had Now Procedure #1 – November no heart rate episodes: training was It’s now just over year since the 2011 heart rate episodes started. I am Catheter ablation is a medical “I felt the familiar light- not running as fast as I was but my procedure used to treat certain headed and breathless mileage is climbing and I am really problems with the rate or rhythm of feeling” enjoying my running. So far, no the heartbeat. During the ablation, great and I was feeling super-fit as I heart rate episodes. a series of catheters (thin, flexible prepared for the Canberra marathon. There are many different heart wires) are put into a blood vessel But after the February 2012 Striders conditions and I have been very in the arm, groin, or neck (in my 10km race I felt the familiar light- lucky to have a non-life threatening case they were inserted in my groin headed and breathless feeling and one. through the tiniest of incisions). The pounding. The episodes were back! wires are guided through the blood The following day, at the STaR, I had Please do not ignore the sorts vessel into the heart. A special three really intense episodes during of symptoms that I have referred machine sends energy (i.e., radio the run and another afterwards. to (as I initially did!). Seek medical advice as early as possible because waves, which produce heat) to the Catheter Ablation heart through one of the catheters, your symptoms could be signaling a Procedure #2 – much more sinister condition. destroying the heart tissue that March 2012 is the source of the abnormal BLISTER NEEDS YOU! heartbeats/rhythms. I booked in for another catheter ablation in March 2012. My ontact us with Before a catheter ablation, the electrophysiologist told me I had your great story electrophysiologist performs a about a 70% chance of success ideas, photos and study during which heart episodes C (meaning a 30% chance of failure). comments. Linda & Rach, are brought on using drugs and blister.sydneystriders.org.au. electrical signals. I had some The second time: I was not as awareness during the procedure but heavily sedated and was aware was heavily sedated. In the recovery throughout much of the 5-hour area I was astonished by how good procedure. The three ablations I felt, but was told that because the felt like a giant needle piercing my faulty tissue could not be isolated, heart, and afterwards I felt like I had no ablation had been performed. I been punched in the heart, but the was gutted. I was desperate for the feeling did not last long. After an overnight stay in hospital I was told ABOVE: Blister Editors 2012, episodes to come to an end so that I Rach McKinney and Linda could have my running life back. As to take it easy for at least a week. Barwick. Photo: Manal Garcia.

19 Masters Report EJ Davie reports on some outstanding performances

Australian Masters Championships triple jump and weight throw, and 6th in the shotput he Australian Masters Championships and discus. were held in Melbourne over Easter at the NSW Masters Athletics Awards T Lakeside Stadium, Albert Park, with 700 NSW Masters Athletics Awards held on 20 May competitors from every state. The competition gets saw Strider Keith Bateman win three awards: Male bigger every year, with 26 track and field events, plus Athlete of the Year, Long Distance Runner of the Year an 8km cross-country event. Two Striders competed and Middle Distance Runner of the Year. Keith won 4 for NSW. gold medals at the World Masters Championships in Ron Schwebel competed in 4 events M60-64, Sacramento, USA, setting 5 world records and many winning gold in the 10000m, 5000m and 8m cross- Australian and NSW records in the 55+ age group. He country, and silver in the 2000m steeplechase. also won an Australian Masters Award for 2011 Middle EJ Davie entered 20 events and competed in 14 in Distance Runner of the Year. the M40-44 (some events were too close together). EJ For a second year, EJ Davie won the Marcus Tooley won gold in the 3000m steeplechase, silver 10000m, Award in the 40+ age group, for his 6 Australian Masters bronze 8km cross country, came 4th in the 5000m, medals and 6 NSW Masters medals over the season.

DID YOU KNOW? YET MORE PHOTO CAPTION COMPETITION

or the second year running (!) Sydney Striders have taken part in F the Taronga Zoo adoption program. Our sponsorship will be recognised online and on a zoo parent honour roll erected in the ABOVE: “Hat at jaunty angle (check), Strider shirt (check), zoo grounds. Check it out next time you are at harlequin pants (check). ... Ladies, I’m heeeerrrrreeee!” Taronga Zoo! Caption by Lorna Downes, photo courtesy of Barbara Becker.

Join Viv Kartsounis on the Jabulani Part of your registration is a tax-deductible donation, Challenge 9/9/2012 proceeds to a local community- This is an annual event with a run charity supporting the spectacular bush run or trail walk in the Kyamandi school in South Africa. heart of Sydney’s northern suburbs. Both Shoes collected at this event the 43km and the 23km events finish at go to Shoes for Planet Earth Lindfield Oval. All registrations are online www.shoesforplanetearth.com. before the event—see www.jabulanichallenge.com. Please bring them along cleaned and in good condition. 20 Volunteers Report Georgie Moore brings us up to (ahem) speed

ow—where has the first half of this If you live anywhere near the course of these STaRs year gone! As we head into the cooler and are keen to host, please get in contact with me W part of the year, I find I am still chatting ([email protected]) and we can sort to people about volunteering for different events. out a Champion to help you out.

We are finding it increasingly “Members of the committee have On another note: as of difficult to find STaR hosts, so volunteered to act as Champions for Jan 1, 2012, we have been members of the committee have those who are keen to host a STaR” tallying up everyone who volunteered to act as Champions has volunteered and each for those who are keen to host a STaR but are unsure quarter a volunteers award is randomly allocated to as to what needs to be done. We understand that it one of those lucky helpers. can be a daunting task—but it is VERY rewarding. We The winner for the Jan-Mar 2012 quarter is Oliver have quite a few STaRs that have not been run for a Keaveney. Oliver will be receiving a $50 voucher from while, including: Sydney Running Centre. • Berowra Big Dipper • Bondi Lifesaver The winner of the Apr-Jun award will be drawn soon • Duffy’s Forest Dilemma and the published in the next Blister. A big thank you • Newport Nightmare to Oliver and everyone else who volunteered their • Vaucluse Variation time in the Jan-Mar quarter!

Super Series Report John Bowe reports on the challenges of keeping up with cancellations ongratulations to everyone for * 6 October 2012: Fitzroy Falls Trail Marathon (www. some great racing over the past two fitzroyfallsmarathon.com); months in the SMH Half, Woodford to C * November 2012 (date tbc): Running Wild Glenbrook, Gold Coast and King of the Mountain events. 2012 has been an unusual year of changing Glenbrook 25/34/42km Marathon (www. event schedules and cancellations due to weather runningwildnsw.com). and other circumstances! To accommodate these new dates On 18 June, the iconic Willy2Billy “2012 has been an unusual and achieve a sensible time spread Bush run scheduled for 25 August year of changing event between events, we have also (www.bilpinbushrun.com.au) was schedules” rescheduled our Internal Handicap suddenly cancelled, and the Running Half Marathon to 28 October 2012. Wild Kedumba Half Marathon (www.runningwildnsw. com), previously scheduled for mid-November, is now Recognising that many had already built their plans likely to be run in early 2013. around the previous schedule and pre-booked to run the (14 October), for the What to do? purpose of Super Series Points this will be considered Light on our feet, we quickly substituted these two an alternative event to the Fitzroy Falls Marathon (6 well loved Super Series Events with the following October). All the above changes can be viewed at equally exciting and challenging alternatives: www.sydneystriders.org.au/SuperSeries. Go Strider!

21 JUNIORS’ CORNER BY TONY WONG unior Striders are have improved, and are an integral of writing, after the Road Relays, the currently leading juniors part of our program. The festive Mile Sydney Striders’ Juniors are leading the J in Athletics NSW’s winter this year was won by Kieran Gorman, 12 boys, 14 boys, 16 boys, 18 boys and premiership. while the fastest time of the night was 18 girls categories. Our current membership is 67 Luke Gorman’s 5:00. A few nights later, Novice Championship – and growing, and we have a blog the 5k handicap was won by Tessa Scarborough 28 April full of photos and info, http:// Constantine, and the fastest time was Few Striders competed here. The sydneystridersjuniors.blogspot.com. run by Taiki Nakaya in 17:26. Our Blue two performances of the day were au/. You may have noticed that Juniors Mountains members held their first in the 2km event, where 14-year-old have begun running the Striders 10km Nepean River 6.7K race (to establish Daniel Francken was second overall in races. times as the basis for their subsequent 6:19, while 11-year-old Sophie Gocher handicap series), won outright by Paul was third female overall in 7:41. Training Loader. Monday night training continues Road Championship – Homebush Juniors Awards 6 May from 6.00-7.30 at the Sydney Academy The first competitive fixture of the of Sport at Narrabeen, while Thursday Edita Grinbergs and Hannah Gibson were presented with Winter and season took us to Homebush on a very night training, aimed at our more cold but sunny morning. In the 5km, serious runners, meets at North Steyne Summer Athlete of the Year Awards respectively by guest speaker Pat Daniel Franken won an individual silver in Manly 6.00-7.40. Training is always medal in the under-16 boys category on except for public holidays or if there Farmer at the Annual Awards Dinner held at Cockle Bay Wharf in May. Josh in a time of 16:29. He led home the rest is thunderstorm. Please email us if you of gold medal winning team consisting are interested in joining at juniors@ Phillips was nominated for the Maria Gemenis-Cruishank award. of Adam Halmy (17:34), Luke Gorman sydneystriders.org.au. (17:52) and Paul Loader (18:21) who Handicap races: Easter bunny ANSW Winter Series had to outsprint team mate Dan Watts handicap Mile and 5K & the inaugural As has been said a few times before to claim the last A team spot. Nepean River 6.7K handicap. in previous issues, we are enjoying our best season so far. At the time Hannah Gibson won a bronze in the Handicap races reward those that under 18 girls in 19:20. She, together

MALE PLACE TEAM FASTEST LEG LEFT: Miranda Relay 12 YEARS 1st Keiran Gorman, Tom Davies, Benji Wilson, Daniel Rasmussen TD: 7:44 (2km) Results, BELOW Sophie Gocher on her way to 3rd place overall in the 2km 8th Tom Kirkland, Cam Gorman,Joseph Rasmussen, Samuel at Scarborough Greenland 14 YEARS 1st Josh Phillips, Liam Gorman, Fraser McKinlay, Lachlan Cooper JP: 6:57 (2km)

9th Declan King-Smith, Billy Highnam, Peter Gardiner, Keiran Gorman 16 YEARS 1st Adam Halmy, Dan Watts, Daniel Francken, Paul Loader DF: 10.21 (3km) 18 YEARS 5th Gus Wong, Taiki Nakaya, Ben Jagger, David Gardiner DG: 10:23 (3km) FEMALE 12 YEARS 3rd Sophie Gocher, Amy Polikowski, Olivia Hogg, Edita Grinbergs EG: 7:33 (2km) 9th Nicola Hogg, Bec Highnam, Sophie Wickham, Sophie Gocher 14 YEARS 7th Tessa Constantine, Beth Murray, Sophie Wickham, Sophie SG: 8:03 (2km) Gocher 18 YEARS 3rd Hannah Gibson, Beth Halmy, Jess Vernon, Amelia Gorman HG: 11:50 (3km)

22 with Bethany Halmy (20:11), Amelia already competed in a schools event was from ACT. He also earned outright Gorman (20:17) and Jess Vernon that morning, took the lead on the selection to represent NSW in the (20:55) won our second team gold of third lap, and Lachlan Cooper held on National Cross Country Championship the day. to win the race outright. The under- in Adelaide in August. 14 boys B team of Declan KingSmith, The under-18 Boys team, led home In the team competition, the under- Billy Highnam, Peter Gardiner, Keiran by Gus Wong who was second Strider 16 boys—Daniel Francken, Adam Gorman came ninth. to Daniel Francken in a time of 17:19, Halmy , Paul Loader and Ben Jagger— claimed a bronze medal, while the The under-12 boys team of Kieran continued their unbeaten run with under-16 girls claimed silver in their Gorman, Tom Davies, Benji Wilson and another gold. The under-18 girls category. Daniel Rasmussen led from start to (Hannah Gibson, Bethany Halmy, Jess finish to claim our second gold medal In the 2.5km event, Edita Grinbergs Vernon and Jemima Herig-Parsons) of the day. won a silver in 9:06 and helped the claimed our second team gold on under-14 girls to a team bronze. The In the 4 x 3km, the under-16 boys the day. Bronze medals were won under-12 boys team of Kieran Gorman team of Adam Halmy, Dan Watts, by the under-12 boys and under-14 (9:21), Tom Davies (9:36), Daniel Daniel Francken and Paul Loader came boys while the under-18 boys finished Rasmussen (9:48) and Benji Wilson through the field to win by 30 seconds fourth in their event. (9:49) won our third team gold, while on a course that seemed longer than the under-14 boys team claimed a 3km. Road Relays – Ourimbah 7 July Everyone thought the new venue silver medal. There were bronze medals won by was a nice change from the scenic but Cross Country Relays – Miranda 2 the under-12 girls and under-18 girls. June windy Wollongong waterfront. There Long Course Cross Country were eight junior teams, and everyone We had 10 teams competing in what Championship – Nowra 23 June went home with a team medal. Special is traditionally the most competitive 20 juniors made the annual event of the season. pilgrimage to Willandra for the NSW mentions for Sophie Gocher, Sophie In the 4 x 2km, our under-14 boys Cross Country Championships. The and Gemma Wickham, who ran twice team had an almighty battle with highlight of the day undoubtedly to help make up the girls’ teams. UTS North. Josh Phillips was narrowly was Josh Phillips’ second place in Fastest boy on the day was Daniel outsprinted at the end the first leg. the under-14 boys 3km. He became Francken, who stormed round the Liam Gorman kept us in touch in the our first ever State Cross Country undulating course in 6 minutes and second. Fraser McKinlay, who had Champion, as the winner of the race 8 seconds.

MALE PLACE TEAM FASTEST LEG LEFT: Ourimbah Relay Results, BELOW: Harlan 12 YEARS 1st Keiran Gorman, Daniel Cooper, Benji Wilson, Daniel DC: 7:20 (2km) Mulherin releases Daniel Rasmussen Francken, U16 boys 4x2km 3rd Billy Highnam, Joseph Rasmussen, Cam Gorman road relay 14 YEARS 3rd Josh Phillips, Liam Gorman, Declan King-Smith, LC: 6:40 (2km) Lachlan Cooper 16 YEARS 2nd Adam Halmy, Harlan Mulherin, Daniel Francken, Paul DF 6:08 (2km) Loader FEMALE 12 YEARS 2nd Sophie Gocher, Sophie Wickham, Emily Gocher, Bec SG: 7:57 (2km) Highnam 14 YEARS 3rd Gemma Wickham, Sally Rasmussen, Sophie Gocher, GW: 8:19 (2km) Sophie Wickham 18 YEARS 1st Hannah Gibson, Bethny Halmy, Jess Vernon, Amelia HG: 7:04 (2km) Gorman 2nd Jemima Herig-Parsons, Hannah Rasmussen, Emma McGlinn, Gemma Wickham 23 ABOVE LEFT: The Horsburghs make it a family affair in Canberra; MIDDLE: Manal Garcia shows Paul Hannell why she’s never volunteered for timing duties at a10km race; RIGHT: Barbara Becker still manages to smile even on that annoying brickpit bit at Homebush

ABOVE LEFT: Wayne Pryke opts for his ‘closed eye’ method for keeping the sun out in Canberra, whilst Deanna Lum and Lorraine Spanton stick with the traditional sunglasses option; MIDDLE: the Striders record breaking human pyramid attempt fails in the absence of actual humans; RIGHT: junior Strider Josh Phillips celebrates his ANSW success

CLOCKWISE FROM ABOVE LEFT: Brian Wilcockson and Bruce Horsburgh share a few choice words with the photographer; summer junior athlete of the year Hannah Gibson recives her award from Pat Farmer; Robyn Moody and Stefica Key put on their best smiles at the awards dinner; Pat Farmer tries to recruit junior Edita Grinbergs to ultramarathons (OK not really, she was winter junior athlete of the year); keen angler Manal Garcia tells Wayne Pryke and Jo Williamson about her last big catch! (maybe); a back view of the Striders two-hour pacer ... for those of you who never see it; Keith Hong enjoying a post-race massage ... whilst onlookers keep their crude jokes to themselves.