October 2017 HomeRuns Newsletter of the Hobson’s Bay Running Club Inc, Melbourne John trims off more than time for an egg

Train with The Hobos All The Melbourne Marathon News The NEW Club Colours From the President

t has been a busy month with Mick Beasley In this Issue finds no matter From the President 3 the Spring Gift 1500 and the Melbourne Marathon Festival. how hard he Physio Talk 4-5 I tries young I was fantastic to see some great Know You Fellow Hobo 6-7 runs in the marathon and the other Tom Glover Nutrition 7 events connected to the weekend. has his measure. Melbourne Marathon 8-11 By far the standout performances Spring Gift 11 for me were Craig Gear breaking the much sort after 3 hour barrier August Handicap 12-13 and the impressive 3:25 run of Greenwich/Ted Joy Cups 14 -15 Chris Lang just 7 weeks after being Helpers 15 badly hurt after being hit by a car. Hobos Gear 16 These by no means deminish the Train with the Hobos 16 heroic efforts of everyone who ran. Last months handicap saw John Gray smash the 20 minute barrier roast lamb dinner. important the club has grown a lot to take home the Egg from Jason We are also havinfg a Christmas over the last 8 years but it is time Rees. get together at Back Alley Sally for new ideas and leadership. President: We also had the Spring Gift at 4 Yewers Street Footscray on I’d like to thanks Brian Armstrong, Mark Maloney which saw last years Greenwich Saturday December 2 at 6:30pm Michael Slee, Laura Smethurst, 9741 7587 0413 177 388 Cup winner run very well to win sharp. Come along for some great Abby Speakman, Ali McAleese, [email protected] again from Jason Rees who company and pizza. Please let Ildiko Plaganyi and Chris Lang for www.mmdcreativedesign.com.au appears to be the brides maid. Kieran know you are coming. their efforts with this newsletter On Melbourne Cup Eve, Remember we have the Annual I am more than happy to remain Secretary: November 6, we will again hold the General Meeting coming up at the editor if you can supply the stories. John Gray Phar Lap Handicap over 2 miles at November Handicap and we are This Saturday October 28 is the Treasurer: the Old Williamstown Racecourse. looking for a new President and October Handicap come along and Peter Buissink Last year this was a great night Newsletter editor. support the club. [email protected] and we followed it with a delicious I think change in the club is Mark Maloney Social Committee: Tammy Gonzales, Membership Fees Fees are as follows: Kieran Leonard, Dolores Quinn Single $45 ($40 to renew) Handicapper: Family $90 ($80 to renew) Mick Beasley Pensioners and Students (full time) $25 ($20 to renew) Editor: Mark Maloney 9741 7587 0413 177 388 Non financial members must pay a guest fee to enter the [email protected] monthly handicap and are not eligible to win the PRIZED www.mmdcreativedesign.com.au KENYAN EGG

WEBSITE Website: Don’t forget our Website. It’s a great way to share information www.hobos.org.au or gossip, rather than waiting for the newsletter. Check it out, contribute and be part of Email: www.hobos.org.au [email protected] NEWSLETTER CONTRIBUTIONS Don’t miss out on getting your story in, contact Mark today, [email protected] 2 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 3 Physio Talk Single Leg Bridge start Then lift you hips and butt with Abby Speakman laying down with one leg up off the floor keeping the torso straight.

change in overall weight. • Step up with high knee drive DON’T HAVE TIME TO GO TO • Lunge with single arm theraband TIMING YOUR STRENGTH THE GYM? row (tie the band to a door SESSIONS Below is an example of a simple handle) You need to time your strengthening program that you • Plank with alternating leg lift strengthening sessions around can complete at home. If you want • Side plank +/- leg lift your running program. It’s not to make it more challenging, then • Calf raises (double or single) recommended to hit the gym and add in some light weights (you can • Single leg squat tire your legs out before heading to purchase some dumbbells from the track for a run. Not only will your sports shops or Kmart). Other SPECIAL OFFER! performance be affected but you equipment like therabands and 5 RUNNING CONDITIONING Strength Training may also be putting yourself at risk fitballs are also useful and can be SESSIONS FOR $50 of injury. The ideal time for strength a great way to add variety to your ON EVERY WEDNESDAY FROM Side Plank training is AFTER a run or on your program 6:30-7:15PM* (VALUED AT $130) for Runners days off from running. Ensure that • Bridge/single leg bridge (*new clients only, offer can only be you have at least one rest day each • Side Stepping with theraband used once per person) week to allow your body to recover. around ankles ow that the Melbourne to reduce the repetitions. Later in leg work as well - not only does this marathon is done and dusted your program you can really ramp help you to activate the core more it’s time to talk strength training! up the resistance and drop the reps effectively but it will also allow you to YouN all know that you should right down to as low as 5-6reps x address any imbalances you have SPORTS AND strength train to get the most out of 4sets (make sure you get your form in strength between left and right your running (regardless of whether checked by a trained professional!) legs. Exercises such as step ups, you are training for 5km, 10km, half Slow, gradual progression with lunges, single leg bridges and single REHABILITATION or full marathon) but it is often difficult the strengthening work is the key arm rows are great exercises to add to know exactly how and when to - this will allow your muscles to into your training. Combined arm/leg CLINIC incorporate it into a program. adapt along the way and will help strengthening work together is also Specialising in to reduce the severity and length of a good way to challenge yourself • Running injures SPECIAL OFFER! STABILITY the dreaded DOMs (delayed onset and also saves time - e.g. lunge with 5 RUNNING It is best to begin strength work muscle soreness). single arm row. • Running assessment and retraining at the start of a program, when • Back, neck, muscle and joint injuries CONDITIONING your weekly km’s aren’t too high, SPECIFICITY MUSCLE MASS • Pilates – group and private sessions SESSIONS FOR $50 and slowly build from there. The It is important to train the body Many long-distance runners initial focus should be on stability specifically for running - with the key are concerned that they will ‘bulk ON EVERY WEDNESDAY exercises such as single leg squats focus being on single leg work and up’ if they start to do strength To Book an appointment phone 0451 115 324 FROM 6:30-7:15PM* or single leg dead lifts, planks, core (but don’t forget to do a few training and are worried that it may or [email protected] Abby Speakman (VALUED AT $130) side planks and balance work on a exercises on the arms, they are have a detrimental effect on their (*new clients only, offer can BOSU. Start with higher repetitions important too!). So as good as performance. However, when you only be used once per person) (15-20), 2-3 sets, just using double leg squats and deadlifts are combine high volumes of aerobic 9/92-100 Champions Rd, Williamstown 3016 your body weight then as you add for strengthening the legs you also work with strength training it’s in more resistance you can start want to ensure that you do single unlikely that there will be a significant 10% OFF FOR ALL MEMBERS OF THE HOBSONS BAY RUNNING CLUB 4 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 5 Living in Karratha and running Not so long ago: in the middle of nowhere (at the On my 25th birthday, after a few too crack of dawn, to avoid the 40+ many beverages I thought it would Know Your Fellow Hobo degree blazing sun) to the sound be a good idea to do a marathon of complete stillness, except for my and signed up on the spot. Not Laura’s Running History feet on the road and watching the knowing much about running, Pre Pregnancy sun rise. I followed Steve Moneghetti’s marathon training program to a tea Born at Mercy Maternity Hospital, Running career biggest and somehow made it across the Melbourne on 20/07/ 1984, Height: disappointment/s: line in tears. 165cm, Weight: 3kg more than pre- Getting injured close to an event. pregnancy – almost there! Isn’t that every runners biggest Final thought: Profession: Teacher. fear/disappointment?. “I love that I finally have people that Married to Tim Boylan with one I can talk about running with. Prior beautiful babe who is just turned Aims for the future: to joining the Hobos I’d get blank one. After cheering on the runners at the looks of boredom when I’d talk recent Melbourne Marathon a got running”. Hobbies and interests outside a bit of runner’s envy. So maybe running: Making cakes. Currently Laura trying hard to beat that another marathon?? Any takers to And next month there will be more attempting to make the entire handicapper... Hint Hint. train with me???. to say about Tammy. collection from the Women’s Weekly Birthday Book. Anyone who was around in the 80s you’ll know the one! Eat Well, Live Well, Run Well Favourite Movies: My Girl. Music Interests: Good time oldies. with Ali McAleese

What got are started you in drink). While healthy gut running. Boost your bacteria grows when our “A girlfriend and I thought it would diet is high in vegetables, be fun to sign up for our first fun mood with fruit and high fibre foods like run. It was the Run for the Kids grainy breads, brown rice , 5km in 2006. We got in the car beans and lentils. As well as and drove 2.5km from my house healthy food including fermented foods to work out a training distance (no arlier in October it was like yoghurt and pickles. GPS Smart watches in those days) Laura Smethurst is regularly national mental health week. A Eating a variety of protein and twice a week for the 3 months giving it her all at Parkrun. Etime to reflect on how we can foods also helps our brains. leading up to the run we would run help loved ones, and take care For example red meat the exact same route, 2.5km from of our own mental health. The is high in iron which is home and 2.5km back. After the Gift Wins/Placings: None yet It’s been a good year and a half benefits of running (or walking) essential for maintaining high of completing my first fun run I Winter Cross Country Wins/ since any semblance of full training to improve mental health are energy levels (by the way, was hooked. Placings: None yet mode, here’s what it used to be: well known and often discussed. runners are at higher risk Hint, hint, friendly handicapper !!!. Monday: Body balance class/ Encouraging a loved one to join of iron deficiency so get Best Running Times: weights us on a run can be a great way to your levels checked if Did run a Hobo’s 1500m in 2015 Methods of motivation: Tuesday: Track training catch-up while getting the benefits you’re feeling fatigued). but can’t remember the result. The feeling you get from a run Wednesday: Spin class of increased serotonin (the happy and so eating a wide variety of Eggs contain choline, an important 5km: 21:49 far outweighs the feeling you get Thursday: 8km run hormone) and re-energise. healthy foods is even better. vitamin for brain functioning 10km: 47:02 from sitting around thinking about Friday: Rest Less well known is that eating It’s also thought that the bacteria and memory. And fish is high in Half Marathon: 1:43:38 running. Running has been my Saturday: 5km run a healthy diet is also beneficial in our guts may play a role in essential fatty acid omega 3 which Marathon: 4:15:32 physical health, my mental health, Sunday: 10-15km run to good mental health. Fruits, controlling mood and general is a major fat in the brain and my thinking time, my zone out time, vegetables and grainy foods are body performance. Unhealthy known to be important for brain Club History: my excuse to eat cake, my saviour, Running career running rich in vitamins, minerals and gut bacteria are fostered by a performance and memory. Greenwich Cup Wins/Placings: my constant. highlight/s: antioxidants which help with diet high in refined carbohydrate This month, give your mental None yet Beating my now husband in the optimal functioning of the brain. (such as white bread and bakery health a boost by trying a variety Kenyan Egg Wins/Placings: Typical training week when in Emma and Tom’s Christmas 10km In fact each vitamin or antioxidant sweets, sugary breakfast cereal, of healthy foods and eating more None yet full training mode: Fun Run. plays a different role in our body confectionary, pastry and sugary vegetables, fruits and grains.

6 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 7 back at track soon. Phillip Gill - A runner who Hobos Brilliant at likes to plan his distance and pace in miles (just to confuse everyone). He had done most long run training with Dolores. Phil is another Melbourne Marathon runner with injuries leading up to the start. However, Phil Results managed to push through this and get close to plan. While Full Marathon not his first marathon, it was Teyah Marney 04:36:25 his first Australian / Melbourne Colin Tickner 04:08:02 Marathon - A great result, Well Phillip Gill 04:06:06 done. Crisso Strybosch 04:02:58 Crisso Strybosch - Crisso Nathan Sargent 03:58:10 run just over plan and was Dolores McLaughlin 03:36:37 supported by sub 3:00 brother Daniel Lewis 03:28:05 Nic Strybosch, Paul Wilkie Andy Grant and Eero Nicholas Strybosch did very Chris Lang 03:25:31 Keranen made a terrific support crew. well in his second marathon, Brian Armstrong 03:25:31 running a massive PB Toni Mackinlay 03:18:00 Nicholas, Koya, Mick, Matt, there is not much we can say improvement of 28 minutes. It Craig Gear 02:59:19 Michael, Rory, and many about this run, 13th overall looks like all that extra training Brett Ellis 02:29:19 others, cheering along the and a podium finish for his this year paid off. You still have way, helped make it the age group, speaks for itself. a couple of years available Half Marathon: perfect atmosphere to run. It Brilliant. to run down brother Nic. We Ildiko Plaganyi 02:31:27 was a fantastic job, and thank Special mention to Craig hope you make that your long Nathan Tumaru 01:31:57 you all. Gear, who trained for 3:05, term target. A very impressive Kieran Leonard 01:29:00 Brett Ellis ran an amazing but took advantage of the PB. Jane Whitmore 02:28:37 time of 2:29:19. These are excellent weather to get a Nathan Sargent - Nathan elite athlete times, and at 2:59 and enter the Hobos sub had done a few long runs with professional levels. I am told 3:00 club, along with Nicholas us last year, and many more are all well below 1% of the he looked comfortable the Strybosch from last year. A solo this year and achieved a world population. This makes entire way. What a run.... fantastic run, that pace is no great finish. He is a likely XCR the marathoner and ultra- easy achievement at any contender for 2018 and hoping marathoner a unique group of age group, just ask the many to get in some more track individuals. others who have tried multiple sessions. A great commitment The day started off fine, times in the past. Very well Nathan.. with forecast temperature and supported on the track by Dolores McLaughlin- The winds setting up perfect race Andy. silent trainer who after injury, Brian Armstrong and Chris Lang ran conditions. There were also many PB’ S decided to do some slow long the whole marathon together. The camaraderie before, achieved (including Craig). runs with Phil, and then signed during, and after the event Teyah Marney - Doing her up last minute (the last week). was fantastic, with the Hobos first Melbourne marathon, While not her first marathon, it his month many hobos, strength, and endurance. It is support team well prepared supported by her sister and was the first in Australia, and a relatives, and training also one of the races where to ride around, pass gels, trainer, Koya Marney. Coming PB at 3:36. This was another Tpartners competed in the hydration and nutrition are a hydration, and plenty of in at 4:36, within 6 minutes great result and an excellent Melbourne Marathon festival major requirement to finish cheers. This highlight’s how of plan. Well done and well PB. Supported by Carlo on races. Sunday October 15th without exhausting all energy, great our club is, shining us planned, you are now a the day, who run alongside the was the day they were eagerly which requires some thorough well above many others. Often ‘marathoner’. last 20km, and even managed waiting, the day that all that planning. during a marathon, other Colin Tickner - Colin is to ‘bandit’ his way into the early morning training would be Statistics vary by country, but runners ask about the VIP comfortable at endurance MCG.. Great support Carlo.... tested. The marathon is one of the percentage of marathon treatment that a Hobo runner running after doing ultra runs Daniel Lewis - Another the ultimate tests of a runner, participants (which does vary is getting along the way. Teyah Marney made a and had another solid run on great run and milestone, with testing the competitor’s fitness, from different data statistics), Paul, Andy, Carlo, Eero, great debut in the marathon. Sunday. We hope to see you a massive PB to add to his

8 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 9 running list. Supported by Paul on Sunday (Even when the A Great PB Michael Wins Spring Gift 21k handover ended up being a 22k mark handover). Daniel run a consistent race , within despite drama & the first leg of the his time plans. Well done on great planning, result, and his year’s Marathon had execution. a goal 3:20. Training was New Summer Series Chris Lang - Chris done Tgoing well on really thought some exceptional training, I was on target to do it. Mid however he has a tendency training accident, resulting 6 he 2017 1500m Spring initiative to put a bit of spice to run near traffic. After weeks no training, resulted in Gift was held in perfect into the back end of the running being struck by two cars in loss of fitness and confidence. Tconditions at the Newport year, especially for those not at as many weeks, his training Two weeks out was the Athletics Track on Tuesday the pointy end of the Greenwich was interrupted midway, with Jane Whitmore and Ildiko kicker long run to work out 10th October. A field of 19 lined and Ted Joy Cups. We are not 6 weeks off due to a broken Plaganyi after the half. what was achievable this up for the handicap event and quite sure how it will all work wrist and sore hips.. he tells year. On the back of that run some blistering times were out but you have got to be in it me “The car was damaged with Brian, break 3:30 was the witnessed. The fastest time to win or at least sneak a place more!” His fifth marathon, and new plan, still a PB and all my of the evening was 4:40 by and enjoy a BBQ or lamb roast an adjusted finish target, with I’ll Have A Half previous attempts had been Hamish Munro, closely followed with your club mates. another PB of 3:25, well done. edging towards that goal. by Nathan Timaru on 4:49. The Toni McKinley - Toni done entered my first ever half marathon with the aim of finishing Conditions on race day were handicapper will have every Final legs of the Summer some long runs with Hobos within 2 and 1/2 hours. (I made 2 hrs 31) better than I had expected right to some harsh ‘adjusting’ Series: last year, and is no stranger I Training: Not as much as I should , I tried to follow the 12 and I was hoping the planets as the first 7 placegetters all to endurance running, with at week ASICS run program but had to adjust it to my work and would align. Best thing for me came in under 9 minutes. Phar Lap 2 Mile, Monday 6th least one Ultra run under her social life. was for the first time in this Michael ‘wound back the November (Cup Eve), 6:00pm belt. An excellent, preparation Nutrition: No real plan, I had hoped all the running would make being my 5th marathon I had clock’ with his time of 6:11, at the Old Williamstown and execution. Toni did some me loose weight but I only lost a few kgs someone, Brian, running the falling just short of his all time Racecourse. BBQ tea provided. of her long runs late night on Hurdles: A lot of aches and pains with a flare-up of my plantar whole thing with me. best time of 5:55 set over 10 weekdays. Looks like that fasciitis. I highly recommend shock wave therapy- for your foot, At 14 and 28 Brian asked years ago (see his article below Christmas Gift (1500m), commitment paid off. Great not your brain. how I was feeling, answer was to find out his secret). Tuesday 19th December, result. Race experience: I was mindful to start slow so I didnt burn good. Pace was kept a nice Michael finished just 5 6:00pm at the Newport up- my second half was actually faster than my first! I tried to consistent 4:50. I crossed the seconds in front of the fast HobosAthletics Spring Track. Gift 2017 BBQ - 1500m provided. Then we had the half enjoy the atmosphere and encourage other runners- I surprised line, paused the Garmin, and finishing Jason Rees (5:37), marathon. myself by running the whole distance, only walking through some was beyond stoked to see a who is running with great FinisherList Ildiko Plaganyi - supported water stations. My body hadnt gone beyond 18kms in training, so finish time of 3:25, 9 minute freedom at the moment. Jason TotalRank Name Finish Handicap NetTime Lap1 (Pace) Lap2 Lap3 Lap4 by Mick Beasley. Ildiko done crossing the finish line felt fantastic. PB. managed to overtake Phoebe a solid run, with the plan to Ildiko Plaganyi At so many different places Gray virtually on the line. Eligible get through the half without around the course there were Phoebe’s run (7:32) was almost 1. Michael Slee 8:41.7 2:30.0 6:11.7 1:09.4 (1:32.6) 1:40.3 1:45.0 1:36.7 walking any, well done Ildiko, Melbourne course. He was the that I may have missed. For flashes of hobos colours perfectly timed, as she was 2. Jason Rees 8:47.1 3:10.0 5:37.1 1:07.7 (1:30.2) 1:33.8 1:32.7 1:22.9 3. Phoebe Gray 8:47.3 1:15.0 7:32.3 1:21.4 (1:48.6) 2:00.5 2:06.1 2:04.2 I hear you made it great run fastest Hobos contender in the those who have not attempted whether other runners or the not headed until the final 80 4. Hamish Munro 8:48.9 4:10.0 4:38.9 0:50.6 (1:07.5) 1:15.3 1:16.5 1:16.3 and an excellent show of half marathon. Well done and a full or half marathon, add it awesome people that took time meters. Congratulations to the 5. Kieran Leonard 8:56.7 3:50.0 5:06.7 0:56.0 (1:14.7) 1:23.9 1:23.8 1:22.8 commitment. a great target to have each to your list. I can guarantee, out of their weekend to support placegetters and all competitors 6. Nathan Timaru 8:59.1 4:10.0 4:49.1 0:52.1 (1:09.5) 1:19.4 1:21.3 1:16.1 Nathan Tumaru - Another future year. it will be a huge challenge those competing, this really on a fabulous race, run with 7. Diana Watson 8:59.7 1:00.0 7:59.7 1:28.7 (1:58.3) 2:08.8 2:14.9 2:07.1 8. Andy Grant 9:01.4 4:05.0 4:56.4 0:56.7 (1:15.6) 1:20.3 1:23.2 1:16.1 fantastic runner, who is just Jane Whitmore - Another with some regrets (mostly bolstered my run, looking out great spirit. Medals will be 9. Aaron McAleese 9:02.4 3:40.0 5:22.4 0:58.3 (1:17.8) 1:29.1 1:30.0 1:24.9 coming back from injury and Hobo who did the half around the 36k mark), but for these amazing people was presented at the next handicap. 10. John Gray 9:08.4 4:00.0 5:08.4 0:55.5 (1:14.0) 1:22.0 1:26.2 1:24.6 decides to do a half marathon marathon at the festival. with much more excitement at a highlight of my run. Although a standalone event 11. Kate Milnes 9:19.1 3:30.0 5:49.1 1:03.9 (1:25.2) 1:33.5 1:35.5 1:36.0 achieving an excellent result. Some quiet training in the completion. Why not make it I joined the hobos just over with a long, proud history 12. Carlo Sgro 9:27.8 3:40.0 5:47.8 1:02.3 (1:23.1) 1:32.7 1:35.5 1:37.0 Looking solid as always background and a great a 2018 target and have a talk a year ago and to be truthful of its own, The 2017 Spring Ineligible Nathan. achievement. Well done Jane, to any of the above runners the great people, advice and Gift is also the first leg of 1. Graham Dewerson 8:38.2 2:30.0 6:08.2 1:10.0 (1:33.4) 1:40.5 1:44.9 1:32.7 Kieran Leonard - A a great run. about their experiences. comradery of the club is really the new three-race Summer 2. Tim Binstead 8:42.9 2:30.0 6:12.9 1:11.9 (1:35.9) 1:43.2 1:42.9 1:34.7 consistent strong runner. The I am sure that there were Hobos group training can what got me my result, I’m Series which also includes the 3. Koya Marney 8:44.3 2:00.0 6:44.3 1:16.0 (1:41.3) 1:48.8 1:51.2 1:48.2 man who ‘likes to run at least many others we have assist with the adventure. lucky to be a part of it. Phar Lap 2 Mile (run on Cup 4. Teyah Marney 8:59.3 2:20.0 6:39.3 1:15.5 (1:40.7) 1:49.7 1:51.8 1:42.1 one half marathon sub 90, trained with or known, that What a fantastic club we Eve) and The Christmas Gift Guests per year which he managed run at the marathon festival. have. Chris Lang (another track 1500m race run 1. Alan Monahan 8:40.8 2:30.0 6:10.8 1:13.4 (1:37.9) 1:42.1 1:42.7 1:32.4 2. Colin Drake 8:56.8 3:50.0 5:06.8 0:56.4 (1:15.3) 1:23.8 1:23.9 1:22.6 to achieve again on the Congratulations to all, and any Brian Armstrong on Tuesday December 19th). 3. Melissa Rutze 9:53.6 2:30.0 7:23.6 1:23.7 (1:51.6) 2:01.8 1:59.3 1:58.7 The Summer Series is a Club 10 Hobson’s Bay Home Runs Number Hobson’s of records: 19 Bay Home Runs 11

1 August Results 1 9 6 9 7 6 5 5 5 5 5 5 5 5 5 5 32 31 24 18 17 16 15 13 16 10 10 11 10 10 11 12 16 Total 0 0 0 0 0 0 0 4 0 0 0 0 0 0 3 0 0 0 0 0 0 0 0 0 0 0 1 6 0 12 12 10 John Loses Bonus 9 6 9 8 7 6 5 5 5 5 5 5 5 5 5 5 20 19 18 17 16 15 14 13 12 10 10 11 10 10 11 10 To Win Points hile running to the timeball one Thursday night a couple of months

9:57 W 10:02 11:07 14:55 14:50 11:16 12:20 12:19 12:25 12:47 10:01 10:04 10:15 12:31 13:03 15:19 19:25 10:22 13:16 11:56 15:57 12:11 12:44 13:07 13:43 16:24 10:21 12:44 12:32 13:30 22:10 30:11 ago, conversation lead to Split2 wanting to get quicker. We both acknowledged that if along with training hard dropping a couple 9:41 9:23 11:02 15:13 14:24 10:58 12:08 11:55 12:14 13:07 10:27 10:37 12:28 12:12 15:00 17:14 10:28 10:27 12:45 12:02 15:07 12:12 12:16 12:54 13:05 16:04 10:03 11:45 12:15 13:24 20:14 29:44 of kilos wouldn’t hurt.

Split1 Since then John has trained hard, watched his biscuit consumption, trimmed a remarkable 7 kilos off his already 19:47 22:19 26:55 27:31 20:54 23:20 24:07 22:56 25:10 19:46 18:56 18:09 20:16 28:56 29:22 19:47 25:31 22:03 30:16 22:41 23:09 17:32 24:12 24:41 30:19 18:28 20:32 20:20 21:04 30:11 52:00

AGPB lean frame and smashed through the 20 minute barrier. In the September race John

PB stormed home to finish in 19:43. 19:29 22:19 22:28 27:31 20:03 21:24 22:44 20:15 23:56 19:46 18:56 18:09 20:03 28:56 29:22 19:47 22:12 22:03 30:16 21:46 23:09 17:32 22:27 22:53 30:02 17:34 18:53 16:42 20:59 24:12 28:29 As the field approached the finishing stages of the 5k Jason Rees passed Ken Smith and 3:00 5:00 20:05 17:50 10:00 11:00 18:00 15:50 16:15 16:00 14:50 21:00 21:45 20:10 16:30 16:00 11:30 20:10 15:10 17:20 10:20 17:20 16:50 22:40 16:00 15:40 10:10 22:20 18:50 19:35 18:20 Start -12:00 probably thought victory was possible only to see John catch him in the last couple of hundred metres. John Gray with his prized Kenyan Egg. 19:43 22:09 30:08 29:15 22:15 24:28 24:14 24:39 25:53 20:28 20:41 20:43 25:00 25:15 30:20 36:40 20:49 26:01 23:58 31:04 24:23 25:00 19:20 26:01 26:49 32:28 20:25 24:30 24:48 26:55 42:24 59:56 Time Robyn Dols-Ringleben was next hitting the line together with Mark Maloney to be given the same time. 39:48 39:59 40:08 40:15 40:15 40:18 40:29 40:39 40:43 41:28 42:26 40:53 41:30 41:15 41:50 39:40 40:59 41:11 41:18 41:24 41:43 41:50 42:00 42:01 42:29 42:38 42:45 43:20 44:23 45:15 47:24 47:56

Finish Next was Rob Falloon followed by Greenwich Cup points leader Sue Walker who continued her impressive year.. John Gray is in third place on the points table behind Sue and Ray Barnard in what is looking like a very open finish to the year. I hope to see a great turn up at the October Handicap this Name John Gray Jason Rees Ken Smith Robyn Dols-Ringleben Mark Maloney Rob Falloon Sue Walker David Walker Ann Girvin Andrew Scardino Thomas Glover Eero Keranan Brian Armstrong Katrina Lange Una Manicle Melissa Coleman Carlo Sgro Ray Barnard Laura Smethurst Phoebe Gray Michael Slee Niall McMahon Jackson Glover Steven Turnbull Mick Beasley Ildiko Plaganyi Terry Pearce Steve Glover Russell Johnson Tammy Gonzalez John Becroft Don Hampshire Saturday. Mark Maloney 1 2 3 4 5 6 7 8 9 1 2 3 4 5 6 7 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25

Pos Ken Smith. Jason Rees. Hobos Handicap September 2017 - 292nd Running GreenwichCup Ineligible

12 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 13 Hobos Greenwich andThe Ted Joy Greenwich Cups Cup TheHobos Greenwich Ted and JoyTed Joy Cups Cup CurrentStandings-GreenwichCup CurrentStandings-TedJoyCupThe Greenwich Cup Place Name Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec BestEight Notes Place Name Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec BestEight 1. Sue Walker 15 29 32 31 29 (20) 22 29 24 216 a 1. Ray Barnard 32 32 26 26 (20) 26 29 5 16 207 2. Ray Barnard 32 32 26 26 (20) 26 29 5 16 207 e 2. John Gray 23 25 (20) 21 23 23 17 24 32 191 3. John Gray 23 25 (20) 21 23 23 17 24 32 191 e 3. Ann Girvin 15 16 18 28 (20) 5 16 118 4. Alison Mcaleese 16 18 31 20 32 (20) 32 169 n 4. Kieran Leonard 25 24 16 18 (20) 103 5. Jason Rees 10 6 12 9 23 31 (20) 30 31 166 n 5. Rob Falloon 12 9 11 11 12 (20) 8 15 98 6. Aaron Mcaleese 20 12 30 27 23 (20) 31 163 n 6. Michael Slee (20) 7 9 6 6 13 14 20 7 96 7. Adrian Boyle 21 21 13 23 29 24 (20) 151 n 7. Mark Maloney 7 10 (20) 5 (10) 5 7 10 16 85 8. Phoebe Gray 19 12 (20) 32 30 5 18 11 147 n 8. Ken Smith 8 5 10 (20) 5 5 11 18 82 9. Ann Girvin 15 16 18 28 (20) 5 16 118 e 9. Peter Buissink 5 (20) (10) 9 10 10 (10) 74 10. Carlo Sgro 26 24 5 5 15 (20) 6 12 113 n 10. Graham Edwards 5 (20) 5 5 17 8 60 11. Kieran Leonard 25 24 16 18 (20) 103 e 11. Michael Musgrove (20) 5 5 10 8 6 54 12. Rob Falloon 12 9 11 11 12 (20) 8 15 98 e 12. John Ayton (20) 6 10 7 8 51 13. Michael Slee (20) 7 9 6 6 13 14 20 7 96 e 13. Aidan Keranen 10 10 10 10 40 14. Brian Armstrong (20) 8 5 5 (10) (10) 16 16 10 95 n 14. Terry Pearce (20) (10) 5 35 15. David Walker 9 10 7 8 11 16 (20) 13 94 a 15. Don Hampshire 5 5 5 5 5 5 30 16. Daniel Rees 17 19 32 25 93 n 16. Steve Glover 11 5 5 5 26 17. Kjetil Wormnes 10 18 10 30 (20) 88 n 17. (p) David Wells 5 5 5 10 25 18. Andy Grant 17 24 25 19 85 n 18. John Becroft 5 5 5 5 20 18. Mark Maloney 7 10 (20) 5 (10) 5 7 10 16 85 e 19. Ken Carter 5 10 15 20. Ken Smith 8 5 10 (20) 5 5 11 18 82 e 21. Mick Beasley (20) 5 8 (10) (10) (10) (10) 5 78 n (p) Have not completed 40 runs/walks but could still do so by the end of 2017 22. Peter Buissink 5 (20) (10) 9 10 10 (10) 74 e 23. Dolores Mc Laughlin 27 (20) 5 13 7 72 n 24. Diana Watson 18 10 10 11 (20) 69 n Points for Helping are shown in brackets - e.g. (20) 25. Robyn Dols-Ringleben 13 5 (20) 12 17 67 n 26. Eero Keranan 10 10 10 (20) 11 61 a Number of records: 19 27. Graham Edwards 5 (20) 5 5 17 8 60 e 28. Ildiko Plaganyi 9 5 5 (20) 5 9 5 58 n 29. Michael Musgrove (20) 5 5 10 8 6 54 e 30. John Ayton (20) 6 10 7 8 51 e 30. Kate Milnes 18 13 (20) 51 n 30. Niall McMahon 12 11 10 12 6 51 n 33. Thomas Glover 10 10 10 10 10 50 n 2017 Handicap Month Helpers 34. Katrina Lange 10 (20) 10 9 49 n MONTH HELPER 1 HELPER 2 HELPER 3 HELPER 4 34. Laura Smethurst 10 10 5 10 5 9 49 n July Rob Falloon Allison McAleese Jason Rees Aaron McAleese 36. Ian Milne 17 16 13 46 n August Kate Milnes Sue Walker Diana Watson Eero Keranen 37. Aidan Keranen 10 10 10 10 40 e September Kieran Leonard Laura Smethurst Adrian Boyle Ian Milne 38. Una Manicle 18 5 10 6 39 n 39. Jackson Glover 10 10 10 5 35 n October Andy Grant Niall McMahon Una Manicle John Becroft 39. Nathan Crowley 15 10 10 35 n November Daniel Rees Don Hampshire Patrick Slee TBA 39. Steve McDonald-Johnson 10 7 10 8 35 n December Kenneth Carter Kjetil Wormnes TBA TBA 39. Terry Pearce (20) (10) 5 35 e ** Please note that you can swap months with consent with those assigned to that month. ** You must officially assist at least once per annum to gain points for the Greenwich Cup. 1 1 14 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 15 Hobos Gear At Special Prices

T Shirt Special Price $48 Singlet Special Price $42 (mens and womens styles) (mens and womens styles)

Cap Special Price $20 or Visor $17 Long Sleeve T Shirt Special Price $53 (mens and womens styles) Train With The Hobos

e have three groups If you have never run our arrive late no problem just wait at training during the week Timeball Run at night it has the lookout and runners will come Wand all training sessions the best views of Melbourne back passed in a short while. We are free. We ask is that you are a anywhere. run multiple laps so you can run paid up member for just $40 a year any distance you wish with some which helps the club pay rent and running up to 15k or further. insurance and for this you also get There is also a group that leaves to run the handicap 12 times free from the Old Gatehouse on the which costs guests $5 each time. Strand lead by Brian Armstrong, Tuesday Nights from 6:15pm this group tends to run long runs Join a track interval session where along the bike paths around the you learn to improve your pace bay offering a very scenic flat run. and stamina. Putting you through There are some Sundays when sessions such as 5x 800 metres with people and gives the new a group will also decide to take on or maybe 3x 1600 metres certainly comer to track a bit of experience in the big hills of the You Yangs Park. allow you to discover a new side running intervals. All these runs will be put on our to running. We run two groups There is also a group Pack Run Facebook Page just prior to the for advanced and less advanced to the Time Ball Tower leaving the day and everyone’s welcome to runners. Clubrooms at soon after 6:15 this join in. Thursday Nights from 6.05pm run is a brilliant run when we get All these runs will dramatically we have another track session good numbers. help your running and your for those who cannot make the Sunday Mornings a group wellbeing. The friendship and Tuesday session or those who meets at 7.30am at Newport Lakes support you get from training with wis to do shorter intervals. These for a bush run on a lap course others of ALL abilities. sessions are proving very popular starting at lookout point 1. If you Please don’t hesitate to join us. Mark Maloney 16 Hobson’s Bay Home Runs