On the

RUNMay 2009 OFFICIAL NEWSLETTER OF THE WELLINGTON SCOTTISH CLUB INC Vol 1 BOOM TIMES Are we in the middle of another boom?

AVOID INJURIES Matt and Ed’s injury prevention tips XC PREP How to survive the mud in ‘09 HOT RUNNING RECIPES Fuel yourself through Winter

RACE REPORTS: Buller, NZ Ironman, NZ Masters T & F Champs 1 Contents From the Editor Is Welcome to the first edition of the new On the Run Scottish Club newsletter. I hope you all enjoy the 3 experiencing a mini- new format. We have endeavoured to provide a running boom? range of articles (including coverage of all sections Injury Prevention of the club, training and nutrition tips, race reports 6 and profiles) and some new columns. I welcome your feedback: E-mail: 7 Surviving the Mud [email protected] 8 Stepping Up to 26.2 Grant McLean Club Updates: President’s Piece 9 Men’s, Women’s Masters’, We have got off to a cracker start in 2009. There were Juniors, Walking more than 100 of us at the ANZAC Day club run! Nutrition zone: Hot It is pleasing to have so many members respond to 14 recipes to get you the plea for volunteers. For the Club to be successful through Winter we rely on our members and their commitment and talents. Almost all the positions advertised were filled. Thanks to all those volunteers! profile: 15 New Zealand Junior Grant was one of those volunteers and it is pleasing that this On the Run is out in a new format. I wish him the best and I know how hard it is to keep 1500, 3000m Champion to those deadlines. Brendon Blacklaws Scottish caters for runners and walkers of all abilities. To all of you whether A Slice of History: you are a runner (like me) or someone for the shorter distances, 16 25th Rotorua Marathon happy running and walking. There is a place for all of you at Wellington 1989 Scottish. Movie review: Ken Howell 17 Spirit of the Marathon Days at the races: From the General Manager 18 Buller, NZ Ironman, NZ The 2009 harrier season is now well under way Masters Track & Field and it is lovely to see so many new faces joining the familiar runners and walkers of the Scottish My Favourite Route: contingent. Cross country is upon us 21 Otari-Wilton Bush with with the interclub races giving everyone a great Loretta De Sourdy opportunity to turn out in club uniform and Social Scene compete against our local rivals. A favourite sight 22 is the huge stream of Scottish vests heading up

the first hill in the Vosseler. Planning is ongoing for the club’s annual trip to Taupo for the North Island XC Championships traditionally well attended by Scottish members. Finally, as we head into winter many of us have no choice but to do our mid-week training runs in darkness. Wearing something bright means you can be seen by traffic and keeps you safe on the roads. So stay safe, and happy running! Mandy Simpson

On the Cover Photo: Stephen Day in the Meridian Gutbuster on his way to 2 RUN winning the inaugural Scottish Senior Championships (see page 9) Photo: Rowan Greig BOOM TIMES Is New Zealand experiencing a mini-running boom and what’s in it for us? By Grant McLean

Twelve years ago the New York Times runners, double the annual numbers for the reported that the United States was previous club-run event . experiencing a running boom – although What demarcates this mini-boom from the full- a somewhat more low key one than the blown original? The types of participants have seventies original. Is it possible that changed in terms of their make-up, motivation New Zealand is currently experiencing a and the way they participate. similarly low key running boom, one that has kind of snuck-up on us while we weren’t Event director Michael Jacques agrees we are looking. If so, what is the nature of this following the U.S in experiencing a mini-boom boom? and how do clubs like Scottish tap and notes its’ different character “I’d been into it? predicting this ‘mini-boom’ for a while actually. However, [it] is much more recreational.” General participation in running has been high since the late 1990s according to New Zealand The sport has transformed in the US to being national sport and recreation surveys (500,000 in more informal, mainstream and socially 2007/08). Conversely membership of the sport acceptable. Participants have become more of athletics has gradually declined since the focused on overall health and wellbeing and the 1980s (40,000 in 1987 to 21,000 in 2008). goal of finishing a marathon rather than about performance and PBs. Here too the focus is more It is through events that the real growth in on fun, health and fitness. running (and walking) appears to have been occurring. In recent years marathon and The New York Times noted that the original events have evolved to offer boom was characterised by its obssesiveness many optionsincluding relays, 10 and 5ks and with ‘zealous runners often logging 70 miles’. children’s races. Men tended to dominate the first running boom, although women gained a strong and Throughout the major centres signature events visible foothold in the sport through efforts of have seen significant growth. The Christchurch the likes of Kathrine Switzer and Avon running. events are likely to top 5000 this year. The In New Zealand too women regularly make up Harbour Capital event has tripled to 4000 50% of fields. since 2003. This year’s running of the Rotorua marathon has seen the largest numbers for Celebrity runners have also helped bring many years (2500). Auckland has become running into the mainstream. In the U.S. much heavily over-subscribed to the point that many is made of the likes of Oprah Winfrey and competitive runners couldn’t enter in 2008. Katie Holmes running . In the UK Registrations for 2009 have already opened for Gordon Ramsay and Ronan Keating are the 1 November event! Brand new events like marathon regulars. In New Zealand Kerry the New Balance Half Marathon in Wellington Woodham has written of her experience in Short have got off to an impressive start with 1000 fat chick to marathon runner.

3 According to Jacques it is the event industry that evolved out of the 1980s that has driven the The goal should be to latest mini-boom and he notes that it’s not just a running boom; it’s all the modern participation/ turn a runner’s current event-based endurance sports. This development is an important consideration interest into a ‘life-long’ for clubs such as our own because the event industry does appear to have been quicker love of the sport to tap into the needs of the broader running and culture can all improve and of course the population. bottom line – a happy, healthy workforce - is a Jacques notes that with the first running boom productive workforce. Clubs should be thinking in early-80s the only real medium for people about how to connect with this growing pool of getting into and learn about the sport was via participants. clubs. However, clubs weren’t for everyone How best to tap into all this growth? The particularly those who just wanted to try waterfront 5k series is a connection Scottish something new on a more casual basis. “What already has. There may also be opportunities to followed was the rise of break-away ‘fun-run’ partner more directly with commercial event style events in the same mould as the new- organisers to elevate club races such as the fangled sports like , multisport and 10km road championships to be a broader, even mountain-biking which saw the rise of the event ‘mass’ participation-type event? Centre and industry” says Jacques. These sports are still club championships could still be run within related to traditional club running and cycling, such events with the added potential spin-off of yet offer more flexibility that suits increasingly recruiting new members. Should the club also busy, complex life-styles. establish its own (or even a cross-club) longer Jacques is really putting a challenge to the distance event (e.g. a half marathon) marketed traditional club model. He believes the event to the broader running public? model has allowed people to dabble whenever Interestingly, the growth in event-based they chose in a variety of related sports with participation may not entirely be based on events that tended to revolve more around quantity. A closer look at the results in the personal challenge and inspiring terrain. recent half marathon in Wellington suggests an How does Scottish fair against this challenge? improvement in quality. 70 runners were under Scottish has worked hard to address the broader 1.30 (few appeared to be club runners) a depth environmental challenges. We have already not seen in a Wellington event for many years. By broadened our base to cater for a wider range comparison the annual club-organised summer of members, made strong connections with half marathon of 1997 had fewer than 50 runners triathlon and have long provided a varied under 1.30. Some of these runners may start running/walking programme that is not looking for more structured forms of the sport to limited to the clubhouse. The club is also now further improve their performance, something a scheduling activity year round. We also have club-based environment like Scottish is ideal for. a ‘virtual club’ dimension through our great There are some other positive signs in our website. sport. Some national athletics events have seen It appears that the corporate world is also good growth in recent years (such as the NZ waking up to the myriad benefits of supporting Cross Country Championships). Also at least employees with sport and recreational pursuits, anecdotally, Junior athletics club numbers in particularly through team participation in mass Wellington are on the rise, possibly partly due to participation events. Morale, team dynamics the success of Nick Willis at Beijing.

4 Clubs do still have a lot to offer by providing a MEMBERSHIP CORNER specific social environment and range of support services and expertise to runners. We must keep Another Harrier season is well underway and for those who a finger on the pulse of the broader running and have been along to Scottish walking participant’s needs. We also should work Club Day’s and early races, on our marketing and PR, an essential in today’s you will be aware the ‘new world. The goal should be to tap into and help membership juggernaut’ is in turn a runner’s current interest into a ‘life-long’ action…it’s great to see large love of the sport - something a club like Scottish numbers attending and lots of new faces - fresh is founded upon. blood shall we say - within the Scottish fold. So far, 50 new members have signed up for the 2009-2010 season many more pledging to do so. On the flip side, we lose many members each year – usually they go off-shore and then there’s always injuries, other health issues and of course the plague this season – pregnancy is keeping a handful out of action (temporarily I gather). Where do ‘new members’ come from? We have 3 main influencers – the Waterfront 5k series, existing members introducing friends, workmates or other runners/walkers new to Wellington as well as the excellent ‘Scottish Profile’ within the sport ( via the web, media etc). All making it much easier for prospective members to get to know us and take that ‘first step’ - to come along and try us out. After that, it’s generally just “where do I sign?” It’s also great to see that many packs are ‘taking a break’ after a few minutes warm-up to do pack ‘introductions’ with fellow members. It’s great getting to know fresh faces, perhaps someone new to train with or someone to “spank” in a future race! Roll on the social activities for more intermingling SADLY DEPARTED in 2009… ARTHUR MAHAN, 19 June 1930-5 April 2009 Arthur was out riding his mountain bike not far from his home in Riccarton on Sunday 5 April, when, after pulling up for a “pit-stop”, he suffered a fatal heart attack. He will be remembered by Club members from the sixties as a very efficient administrator and official, for both the Club and the Wellington Centre. Arthur was a Club member from 1962-69, during which time he was Club Secretary, on the Centre Harrier Sub-committee, Administrative Committee and was Centre Secretary for two years. His job with AMP took him to Invercargill in 1969 and later to Christchurch, where he continued to give his time to the sport with the TOCH Club and the Canterbury Centre. He was an Official at the 1974 Commonwealth Games. During all this time he continued to compete in Masters , with success, eventually taking up biking in addition to his golf. Arthur is survived by his wife Margaret and his three daughters and their families.

55 Injury Prevention & Management By Matt Dravitzki and Ed Massey Avoiding injuries is a combination of good • Listen to your body: how your body luck and good management. Not much responds to different sessions is a good you can do about the luck, but we can help indicator of how you are feeling. If little with the management through sensible niggles keep cropping up during ‘effort’ prevention measures. What are some simple sessions consider backing-off for a week. steps we can take to reduce injury risk? • Cross training: consider adding a cross • Set an annual training schedule: based training session (/cycling) in place around a few races. Include some down time of a recovery run. Cross training can “refresh” where you cut back on training and even and works different muscles. take some time off. • Strength work: under rated by many • Good hydration: dehydrated muscles are runners – strength work (gym or at home) prone to getting injured. Drink regularly can protect your body and improve during and after runs especially when it’s hot. performance. After key days have some sports drink and WHEN INJURY OCCURS replace water, sugars, sodium and potassium. Despite our best efforts injury does happen, so if • Wear good shoes: shoes are just about a you get injured here are a few tips: runner’s only significant expense. So get along to a sports shoe store, get advice on • Seek treatment promptly: a good the right shoes and stick with them. diagnosis from a professional is crucial. Seek • Mixed surfaces: variety of surfaces is a second opinion if not satisfied. ACC may good for the body– road, grass, trails. Softer cover the costs. surfaces are easier on your legs and aid • Physiotherapy: can be dull – persevere! it recovery. will be worth it in the end. • Warm up well: do at least 10-15 minutes of • Be cruel to be kind: stop running if advised! easy running and a couple of strides before • If possible do alternative training: to keep you start your sessions. up fitness, such as low impact cycling or • Quality stretching: learn to stretch well aqua-jogging. especially after runs. Running is a repetitive • Don’t rush back from injury: Some injuries sport that strengthens but shorten muscles. take a few weeks to get right - others many Focus on gradual sustained stretches (30 months. Return to running gradually starting seconds +). with a slow stroll round the bays. • Massage: regular massage is well worth the investment. It will help to “iron out” small problems areas of tightness that build up. • Recovery runs: make sure your recovery runs are just that. • Rest: schedule in some rest days. Muscles get stronger when we rest up after training sessions not during the training itself. • Cold water/Ice: both have great anti- inflammation effects. After hard runs get cold water on your legs for a few minutes (the hose, shower etc.) and ice problem areas immediately after your runs.

6 PREPARATION 1. Focus on core strength and flexibility SURVIVE Core strength and stability workouts should be done most days and involve THE MUD minimal equipment. Getting the most from cross country A great set of runner- By Grant McLean specific core strength exercises were provided in the March 2009 edition of Runners World magazine (Australian Edition). proper spikes which give good traction. A body-weight programme is beneficial for RACE DAY cross country and can be done before or after a Before the start running workout. One or two sessions per week • Warm-up well: including squats, crunches, lunges and sit-ups. It’s often cold so Upper body strength work helps combat get the body hot fatigue in the arms during a race, which can and stretched out be exacerbated by the extra demands of cross without exerting too country racing. much energy. 2. Add a ‘Fartlek’ session • Know the course: Pay Fartlek, a Swedish word loosely translated very close attention as “speed play” is ideal for cross country to the course preparation. This is because the fartlek session (jog around and involves continual changes of pace over familiarise yourself different distances, ideally on off-road trails and with it) grass mirroring cross country racing. • Remember: double or even triple tie your 3. Maximise leg power running shoes! The start in cross country can be a mad dash to The race gain a good position on a tight course, and then • Quick start then settle: be ready for that you need to attack those pesky hurdles. Good quick start to jockey for position and then sprinting and springing power is needed. Build settle into an even pace. some hops and jumps into your body weight • Focus on your form and leg turn over: Try routines. Also practice some wind sprints a and run upright. Vary stride length and couple of times per week on grass. arm swing action according to the terrain. 4. Practice hurdling Maintain a fast turn over -even if it means What would cross country be without hurdles. reducing stride length. Build leg strength for hurdling by doing some • Be aggressive on varying terrain: Don’t be hurdles! Find some low fences on your trail timid, commit. and park runs. Otherwise you may need to get • Run the tangents: run the shortest distance creative and set up a low barrier. Do be careful between points! though! • Pick up speed before a hurdle or going up a 5. Get the right footwear hill: Let the momentum carry you over and Since cross-country racing terrain is often hilly, up with quick leg turn over. muddy and wet you need the right shoes, get • Most importantly try and relax and enjoy it! 7 STEPPING UP TO By Aubrey Begley 26.2 Early in January 2009 when thinking to handle the stress a marathon puts on it if you about my running goals for the year give it more training years. They note that the ahead I decided it was time to step up to longer you allow mental and physical maturity the marathon distance. I have wanted to to develop the better your first marathon complete a marathon for a long time but experience will be. There is also a common have held off following the advice of other view that runners will not reach their marathon experienced runners including my coach. potential until their mid 30s and that often I now feel I am at a point where I have good runners first marathons’ should come 10 years base fitness and the mental strength to train for, after they first begin running. and race, the 26.2 miles. I have set my sights on Taking into account the opinions of both the Auckland Marathon on the 1st of November experienced runners and physiologists I believe and so the beginning of May will mark the start there is no specific age at which it is best to of a solid six month build-up. race a marathon. The decision should be I wanted to share my enthusiasm for my goal based more on previous exercise levels and with others and have received mixed responses. with careful consideration given to the future These range from my non-runner friends and goals of the individual runner. Those runners family who tell me I’m with less previous experience will take longer crazy, those experienced to build up to the marathon runners who have run the and those who want to reach distance and share my their potential in short and enthusiasm, to those who middle distance running have also run marathons should probably hold off but who have doubts racing the marathon. If there about young people is a more general consensus racing the long distance. it is that one should not run a marathon without one year These doubts made of consistent running and me question what the without building up for at least best age for running a six months. marathon is. After doing some research I found It also helps to get a bit of that there are mixed extra motivation. Having views on the topic. set the goal in January I was excited to attend the premiere Many people advise of the Spirit of Marathon movie against teenagers running (see the movie review on page marathons as they are 17). It is a must see for anyone still developing mentally and physically. Those interested in the personal triumph associated who do race during this time may not improve with the marathon event, I (along with others) beyond their early 20s. Others go further saying left the theatre inspired and primed for the hard you shouldn’t run a marathon before the age of work ahead. I’ll keep you posted. 25 suggesting that the body will be more ready

8 TEAM UPDATES Hawkes became the New Zealand 800m MENS SECTION champion; Brendon Blacklaws picked up a Men’s Captain, Karl Woodhead couple of national One of the hard titles; and Deano things about being Gaskin qualified for a harrier’s runner is the Kona Ironman the competitive lull with a stunning for five months of performance, the year between including a 3:03 October and March. marathon at the end. With the Winter The focus now turns season over, racing to the winter with opportunities can the first of the major be patchy. So over events coming up. the summer Todd For the hardened, the Stevens started a great initiative that involved a marathon season is large part of the men’s section of the club - the coming with Rotorua, Scottish Summer Championship. Christchurch and Todd Stevens, The Scottish Pied Piper Todd’s idea was to create some structure and then Wellington (the big question for me is: will consistent competition. He picked a dozen races Grant McLean run all three?). For the almost over the summer that represented the full range as-hardened, the cross-country season beckons. of what we run. There were track races (mile to Once again, it’ll be great to see the ‘yellow sea’, 10,000m), local and national championships, across the grades, running through the mud. mountain races (Karori Sanctuary Gutbuster Senior Men’s A Captain, Glenn Hughes and Mt Lowry) and road races (5k, 10k, round Track running has been the major focus of the the bays, half marathons and Clarrie Gibbons). Senior Men’s A (SMA) squad over the summer. There was a complicated points system that Despite many being barred from the Todd only a partner at PWC could understand, which Stevens Memorial Trophy (unofficial Scottish ensured a great competition throughout the Men’s summer Championship), the main focus summer. While I wasn’t able to race that often was the National Track and Field Champs in due to illness, the times I got out were great Wellington at the end of March. Scottish men - the sea of yellow singlets (a championship were well represented: pre-condition) in local races was fantastic. Tim Hawkes 800m was the The eventual winner was Stephen Day, and highlight with both Tim and four other runners in particular benefited Stefan Smith running a PB in significantly from the cross-Scottish competition the final; Stephen Day won - Dave Parsons, Robert Little, Matt Pepler and his first national medal with Rohan Biggs - culminating in them all running silver in the ; PBs for the half marathon. Grant McLean ran well Apart from the Championship there were for 4th in the 5000m; and new comer Sam many great results from our men over the Kidd made the 1500m final in his first national summer. Rohan Biggs became the Wellington champs. Marathon and Half Marathon champion; Tim 9 Now the focus for the SMA squad has turned to Buller Gorge half marathon, and the Round the the winter programme. Joining the squad this Bays event where Lotty Turnidge was the first year will be top Scottish juniors from 2008 Ryan woman home in 1.24. Several ran the Clarrie Woolley and Brendan Blacklaws. We look forward Gibbons race (Sally and Helen Anderson, Natalie to seeing these boys in the senior ranks. Smith, Karen Gillespie, Robyne Blackford and The core of the winter squad is centred on the Rebecca Speirs). training initiatives provided by Rees Buck, Matt Scottish women are ready for the season ahead. Dravitzki, and myself, who coordinate training Everyone will have their individual goals but sessions throughout the week and gather the there will be big focus on the New Zealand squad on weekends for tempo sessions at Karori Cross Country Champs in Christchurch in Park and long runs on Sundays. August, the Wellington Road Champs also in For many members of the SMA squad, the main August and New Zealand Road Relay Champs in focus of the winter will be the national cross Christchurch in October. country champs in Christchurch in August. We are expecting a large contingent to race the Christchurch Marathon/Half marathon at the MASTERS SECTION end of May. Masters Men’s Captain, Bob Stephens What is in a name? WOMENS SECTION As a child I remember (dimly) that one moved from Master to Mister somewhere in your Women’s Captain, Aubrey Begley teens. Or alternatively, after going through I have stepped into the women’s captain role. an apprenticeship, one became a master Welcome back to all previous Scottish members craftsman. Neither of these two seems to quite and all new members. fit the supposed status Many female Scottish runners raced throughout of . The former the summer competing in a variety of events; implies that one moves track, off-road races, triathlon and other from an inferior status to an multisport events. improved status, but, apart from Grant, Jim, Joseph Jenny McDonald starred and Hicham, for the rest in the NZ masters Champs it is downhill. The latter winning the 800 and 1500m indicates improvement, double. which again seems to The triathlon season was falsify our increasingly action packed culminating with the National decrepit bodies. Mature males may be a better Standard Distance Champs in Wellington. description - becoming ripe, but a long way Several Scottish members distinguished from falling off the tree. themselves including; Natalie Smith, Jacinda The old term Veterans seems no better. Papps, Sally-Ann Spencer, Dawn Kelly, Jane Throughout the world there are government Loughnan, Angela Campbell, and Michele departments of Veterans Affairs, either referring Allison. to survivors of past wars or wards of the state Others went off-road from The Kepler challenge, - i.e. pensioners (keep working you lot as that The Goat Mountain race, The Meridian Energy is my status at the end of year). Or maybe the Gutbuster, to the Motatapu Icebreaker Off-road ruling athletic body was not willing to have the Marathon. progression of Veterans, Vintage and Geriatric. Those staying on the road competed in the Nevertheless, Masters Men athletes represent

10 the largest body of runners, both in Scottish as The National Road Relay in 2009 is going to be well as the rest of New Zealand. Maybe that has a challenge for the veteran Women to win. A something to do with the age spread, with the date change for the Relay has meant a clash that evergreen Mike Brown being almost double the has ruled out a number of the vets who had age of the newest recruit to the 40+. There is an already made plans to travel to Sydney for the equally wide range of abilities. There are some World Masters Games. However we have such who can still make the A team, while others try great depth in the Veteran category in the club to save someone else the embarrassment of that I am confident we can still put together a coming last. But we are all out there to enjoy it, competitive team. This will require commitment even if climbing that first hill at Vosseller puts from the vets to be available and keep as fit as fear into our minds, legs and lungs. But most possible for this pinnacle event of the harrier of us are past the point of pride, many have season so keep up the training! nothing to prove, so a walk is quite acceptable. So we bulk the field, and wait, without trepidation when Jim et al. lap us. JUNIORS SECTION There is some real talent in both the M40 and Junior Boys Captain, Corey Casey M50 grades. The latter are reigning NZ Road For the juniors I am hoping that we can bring Relay champions. With still a title to defend all together a strong cross country team and try to the vintage runners need to be there at the start take out the team’s event at nationals. We will line and be fit. The likes of Dave Colquhoun have also be aiming to improve on our bronze medal records to protect. With even Api doing some from the Road Relays. We have a number of training, this group may well be both Wellington athletes coming through like Malcolm Hodge, and New Zealand champions. Hector Farmer and new member Ben Barry The M40 grade looks potentially strong, provided along with a couple of the older juniors like Grant acts his age. A potential team may be Jesse Patel hopefully we can work together and Grant McLean, Jim Jones, Joseph Bulbulia, make something happen. Most of the juniors are Hicham Baron, Phil Sadgrove plus any one of training hard at this stage and hoping everyone Darren Blackhurst, Angus Napier, Peter Stevens, stays injury free it will be a great cross country Bill Twiss and Peter Wrigley, plus others who do season for the juniors. the training, and even a downsized Bruce Lake or the V-8 Glen showing that weight is a bonus on the downhills. We should be able to get at least 4 teams to the Road Relay on the classic route from Takahe to Akaroa . There may be even enough for an M60 team, although there is no official grade. Have a great season running. Masters Women’s Captain, Michele Allison Welcome to the 2009 harrier season to all existing and new vets who have joined the club this year. I have a feeling this is going to be yet another great year for the veteran section of the club. 11 Junior Women’s Captain, Florence Reynolds for 7-12 year olds of varying abilities. The Scottish Junior Instruction allowed me to channel my passion Women had a very and enthusiasm for to the next successful athletics generation of riders. This was such a positive season gaining our and rewarding experience that on returning fair share of P.B.s and to Wellington in March, I was excited to see successes. Highlights a similar position available with the Scottish included our results Athletics Club as a co-ordinator for the Junior at the North Island Team. Secondary Schools The Junior, or J-Team as it is informally known, is Athletics and the the youngest generation of runners of the club. National Track and Field Champs. We are a group of eight to twelve 7-14 year olds At the Nationals were Megan Blair (5th W16 who run regularly on a ‘club’ Saturday for about 400m final and member of Wellington 4x400m an hour around parts of central and southern which placed 2nd), Nicole Mitchell (4th W16 Wellington. 3000m), Ariana Harper (4th W16 800m), Ariana The primary goal of the J-Team is to act as Blackwood (6th W19 Discus) and Florence base for future participation and running Reynolds (3rd W16 Steeplechase). development for the higher grades of the club, At North Islands we were out in higher numbers: potentially for many years to come. A major Megan Blair (1st Intermediate 400m), Ariana component of the J-Team is to maintain a strong Harper (5th Junior Girls 800m, 1st Junior 1500m), and enthusiastic group of children through a Florence Reynolds (5th Open Steeplechase), weekly fun run which maintains and develops Ariana Blackwood (4th Intermediate Discus, their fitness across a 3-5km run. Nicole Mitchell, Holly Johnson and Olivia Sullivan Playground games are also an integral part of were all in the Senior 3000m (2nd, 5th and 8th our running programme as they allow for the respectively). building of camaraderie amongst the group, Hopefully we can continue our success and who are often not at the same primary school enjoyment into, and throughout, the cross and come from a wide range of backgrounds. country season. A big race for us will be National This time is also ideal to vent any extra energy Schools XC; this year in Nelson in June, as well as the kids have. North Island Cross Country. Our team’s looking My main ambition for the J-Teams March- fit and strong and encouragingly we have grown October season is to have a strong in number over the past few years. We have the representation at local club meets and races. I ability to do well both individually and as a team. am looking to help kids reach personal bests Bring on the relays! in individual races, particularly amongst the J-Team: Introducing Scott Vujcich older members of the group who are likely to My enthusiasm for progress to the higher grades of the club by the coaching kids was end of the season. The eager, competitive and sparked by a recent enthusiastic nature of the J-Team kids allows me three month stint of to believe that this goal is attainable. This in turn snowboard instruction also helps to develop the confidence of younger at Mt Rose in Lake Tahoe, members of the spirited Wellington Scottish USA. I was a member club. of the ‘Rosebuds’ department that provides lessons and development A J-teamer in action

12 enhance it. We want to be a club that caters for WALKERS SECTION walking athletes of all types. We have improved New Walking Committee - John Leonard the Walking Club Championship competition The Scottish walkers have by including 3 fully judged races, and we have re-organised themselves added an All Rounders competition. This is this year with a new over 10 races throughout the season and committee. The purpose caters for those that cannot fully comply with a of the committee is to legitimate race-walking technique, but who are develop and operate competitive and want to race. walking activities in We established the committee as a formal sub- Scottish, to organise all committee of the Management Committee so walking events and recruit that it has longevity and doesn’t simply rely only walking members. It on its founding members. Current members came about mainly as are John Leonard (convenor), David Lonsdale, a vehicle to share the Leeane Palmer, David Cooke, Kevin and Melanie workload of organising Watson. New members are appointed by the events throughout club’s General Manager. the year. In past years The committee organises the national many events relied on the efforts of only a few, walking relay and 4 other Scottish particularly David Lonsdale and Bart Jones, and races throughout the winter season. We are we are grateful to them for that. enthusiastic and believe that we can provide an The objective of the committee is to maintain exciting season for walkers that will retain our and further develop Scottish’s position as current membership and hopefully attract new the premier competitive walking club in the members. Wellington region. We believe we hold this position at present and want to maintain and take the scenic route from ‘a’ to ‘b’ If you want to get from A to B, and you want to go via Q, X and Z, the consultants at The Terrace Travel are your airfare experts. We are specialists in long-haul international travel, and skilled in the tricky multi-stop itineraries. With over 70 years experience among our senior staff, The Terrace Travel has the expertise to get you where you want to go, while making the most of your travel budget. So for first-class service, whatever class you’re travelling, contact: Paul Brydges The Terrace Travel Limited Tel : 04 4998125 Ground Floor, 88 The Terrace, Wellington Email : [email protected]

13 NUTRITION ON THE RUN Hot running recipes to power through Winter Courtesy of Mum and Karyn McLean MUM’S HEARTY SALMON WITH TOMATO CASSEROLE AND ZUCCHINI PENNE (perfect after a long Sunday run) (a perfect carbo-loading dish!) Ingredients Ingredients • 600-700 grams cross-cut blade or chuck • 3 tablespoons steak (about $10 worth) olive oil • 1 large carrot • 1 onion finely • 1 large onion chopped • 1 packet Maggi spring vegetable soup • 1 clove garlic • tomato sauce sliced • worcestershire sauce • 400 gram tin • soya sauce tomatoes in juice Method • 3 zucchini sliced • rock salt and 1. Slice carrot and onion and place at the ground black pepper to taste bottom of a casserole dish. • pinch sugar 2. Cube steak and place on top of the • grated rind of 1 lemon vegetables • 200 gram pack roasted salmon 3. Add a large dollop of each of the sauces • 400 grams penne cooked al dente 4. Add salt and pepper to taste • 1 tablespoon olive oil 5. Sprinkle a tablespoon of flour over the • ½ cup parmesan cheese – grated ingredients Method 6. Mix the soup with 2 cups of cold water and 1. Soften the onion in the olive oil over a low pour over heat the mixture 2. Add the garlic and cook for a couple of 7. Stir and minutes cover 3. Chop the tomatoes and add them to the 8. Place in a onion and garlic 180 degree 4. Simmer for 5 minutes oven and cook for 1 ½ 5. Add the zucchini, seasonings and sugar - 2 hours (stir 6. Simmer for a further 5 minutes or until the the mixture zucchini is tender half way 7. Stir in the lemon rind through). 8. Break the roasted salmon into pieces and gently stir it through the sauce 9. Stir the olive oil and parmesan through the penne and serve. 10. Spoon over the sauce. 14 Athlete Profile: NUTRITION ON THE RUN Brendon Blacklaws, New Zealand Junior 1500m & 3000m Champion

On the Run caught up with athletes at various times) and then Brendon Blacklaws hot off his I try to get out as much as I can double national track titles especially in a base phase with the success and quizzed him on his Scottish group (Ryan Woolley, Rees, background, training and future Stefan etc,). There is some good goals. club rivalry in amongst the top So how long have you been juniors especially with WHAC which running and how did you get is good, and then that extends into the sport? nationally, with a healthy rivalry between the clubs at events like From about age 10 when Dad NZRR. took me along to Olympic Harriers one day. He is the one who got me You moved to Scottish a into running in the first place and couple of years ago now how he has had a major role over the have you found the Scottish course of my running career so far, club environment for your whether it be talking me to events running? or just giving me a kick in the butt I’ve found it to be the best to get me out the door for a run, we used to run environment for me with the support the club is together quite a bit but due to injury (getting old) able to offer, and having so many of NZs top juniors he can no longer keep up. and seniors around me has helped a lot. You had been dabbling with ? are As someone who is moving up to the senior you now just concentrating on running? ranks this year how do you feel about taking Yes just running, I was doing a few Tri’s as well but I on the Senior runners? was too bad at swimming. I feel 12km over cross will be a bit much 4 a few Going by your success on the national track years yet. So I will work on building my strength scene this year (with the 3000m and 1500m while maintaining speed for the track. titles) you seem to have really stepped up Now that you have collected a couple of this year performance-wise, what do you put national titles what are your running goals that success down to? over the next couple of years? I put this down to my coach Tony Rogers, I started I’m planning on heading to the USA on an athletic with him in January 08 and he has rely helped me scholarship in 09 and I guess doing well over there kick on from where I was a few years ago. We have will be my main focus for the next few years. been doing a lot of speed (1500 and 3000m) based training, and then I stepped down the distances with successes a few time over the season. I have BRENDON’S TRACK PERSONAL BESTS also managed to keep myself fit and healthy with no major injuries in over a year. 1:51.98 3:51.93 How do you find the Wellington running 8.26.76 scene particularly for the top juniors? 15.16.55 It’s great to have so many people to run with. We have a core group under Tony (roughly 15 different 15 A slice of history 25th Anniversary of the Rotorua Marathon 1989 While we may be experiencing makes for scary reading. In a something of a running mini- marathon widely regarded as boom from a participation one of the toughest around, point of view it is sobering to the winning time was 2.18 (Paul reflect back on the ‘hey day’ of Ballinger for the 3rd time) with participation and quality mass two more runners coming in participation distance running. under the magic 2.20 barrier With the 45th anniversary of (Tom Birnie and Peter Handcock). the Rotorua marathon just A total of 16 runners went under held, let’s look at the results 2.30 (including three Masters). of the 25th anniversary of the More than 400 runners broke 3 then ‘Fletcher’ marathon of hours. 1989. The high watermark Scottish standouts that day were of distance running in New Bernie Portenski (as continues Zealand. to this day Bernie winning the 55-59 age group For a start the numbers are astonishing. 6000 in 2009 with 3.07 and placing 7th overall) people lined up on the day, which the organisers dominating with a fine win in 2.46 at the tender rightly commented made the New Zealand age of 39! Peter Wrigley was the highest placed event the largest world-wide on a per capita Scottish male at 2.38 for 45th place. basis. Only three marathons in the US that year A young debutante named Todd Stevens ran a were larger and Rotorua matched the famous respectable 2.43 for 85th place. Todd came back Boston race for numbers that year (not bad for a in 2003 to the win the race outright (along with country of 3.5 million at the time). a NZ title) with a time of 2.30. A good showing It is the quality of the times however that really for Scottish at the peak of New Zealand’s first running boom. Keep your customers. Stay in touch. Send them a newsletter. Better yet, get us to do it for you. Research, write, design, deliver. It’s what we do. 0800 10 90 90 www.newsletterslimited.co.nz

16 MOVIE REVIEW By Grant McLean

Spirit of the Marathon runners and the sharp end The Gala premiere of Spirit of the Marathon of the field was a ‘Who’s Who’ of the Wellington running throughout the scene. Scottish in typically competitive fashion race. We see appeared to have the largest turnout. We had the familiar the honour of the Director (Jon Dunham) in highs and attendance along with running legends Kathrine lows of the first time marathoner Switzer and Roger Robinson, who both feature who is reduced to a walk mid way through. in the film. She gathers a second wind and makes it triumphantly to the finish. The movie introduces the rich history of the marathon from its ancient Greek roots, Spiridon It is the gripping coverage of the final kilometre Louis’ modern marathon victory of 1896, the of the elite races that are the most riveting. First, royal family’s 385 yard contribution in 1908, and Deena Castor struggles to the line a couple of the modern marathon boom. Many of the great steps before a faster finishing Constintina Dita. names and events are threaded throughout the We share the relief with Kastor. In a Ying and marathon story. Yangish contrast, our Kenyan hero is beaten into third (again) by a mere 5 seconds. The close-up We zoom in to the personal stories of six footage as he wanders around the finish area different athletes as they prepare for the 2005 to begin the agonising process of ‘what if‘ feels Chicago marathon (from first timers to the race invasive, but very familiar. favourites). Two athletes experience injuries early on, in one case resulting in a DNS. Deena All in all, the Director has done a good job of Castor keeps going through injury with hi-tech bringing the history of the phenomenon of the underwater treadmill running and turbo sessions marathon to the big screen. Through the stories Keep your customers. Stay in touch. in the gym. The strongest story involves the we touch on both the contrasting and unifying Kenyan elite runner Daniel Njenga. Running elements of the marathon; some preferring Send them a newsletter. for a Japanese corporate team requires him to running as a solitary activity others finding it be away from his family most of the year. In an a way to connect. Unification comes through Better yet, get us to do it for you. unexpected twist we are taken back to his tribal being part of the largest mass participation village to find out that his brother’s wife has sports events known to humanity and the Research, write, design, deliver. It’s what we do. been murdered and their house burnt down. shared sense of achievement in conquering This side-trip leaves you wanting to know more what is for most the ‘everyday persons’ Everest’. about Njenga’s story and that of other African We move constantly between our six distance runners. protagonists making it difficult to connect with Come race day the movie provides the real treats the individuals very strongly. This is a ‘runners’ with fabulous overhead and wide-angle shots movie, not one that would necessarily connect of the start. In the early stages we note a familiar widely to a general audience. Yes I was inspired, face tucked in behind Deena Castor, our very but it doesn’t take much to inspire a converted own Matt Dravitzki. The film follows the everyday marathon nut. 17 Days at the races Buller Half Marathon course. This helped me to just run and not focus on splits which eventually paid dividends. By By Dave Parsons the end of the third climb, I’d dropped Danny When I arrived on and was now focusing on getting to the top the Coast it was of the last climb and finishing strongly over chock-a- block full the final 5km. I was running well and helped of athletes. Finding immensely by spotting another yellow singlet in accommodation the distance. With 2km remaining and entering was difficult (book Westport I finally drew level with Rob Little. We early!) and I was lucky hammered it to the finish getting a real lift from enough to snare a the onlookers along the final km along the main cancelled room at the street, which was my fastest for the race. We Melbourne Hotel. It both clocked big PBs (1.12.50 for me and 1.13.50 was here I started to for Rob). get a feel for the event; with the townsfolk really Stand outs for me were the bagpipers at the getting behind it. top of the final climb, the amazing support Heavy overnight rain had eased to very light from locals, watching Phil Costley come drizzle by dawn. Stepping out on the street steaming into the finish in the Marathon event at 5.30am runners and walkers were already (looking like he’d only run 5km) and the highly appearing for the challenge ahead. recommended whitebait fritter sandwiches By 7am the buses started arriving to transport consumed before the picturesque return competitors to the two start lines. From the bus journey. I got a view of the spectacular course for the first Fantastic location, fantastic people, fantastic time. The guy sitting next to me was a first time event. half marathoner – it took me back to my first half less than 4 years ago. I could feel his anticipation building. NZ Ironman By Deano Gaskin At the start area, the drizzle had disappeared and conditions were now perfect; still & cool; On 7 March I the only thing left to negotiate were the gorge competed in the sand fly’s and the huge toilet queues . I’m very 25th New Zealand thankful I was in one of the front buses and had Ironman in Taupo. prepared for the sand flies! Before this year I had completed The course itself is net downhill but incorporates 2 previous NZ four climbs through the first 16km with the Ironman races, first short steep climb coming right after the however at Taupo start. Spectacular views abound running back this year I had my down the gorge. A fast final 5km drops you into best result yet even Westport. surprising myself. In the race, I went out steadily and found myself Race morning was perfect with hardly a breath running with a well seasoned Buller competitor, of wind and a flat clear lake. At the deep water Danny, who seemed to know every inch of the 18 start we were all jostling to get the best position back into view helped push me forward. and find a swimmer to sit behind. The gun went It is an amazing feeling of pain, relief, off and it was a mad-house, an absolute flurry accomplishment, more pain and a flood of of arms and legs trying to smash their way past. emotion crossing the finish line of an Ironman. Many people tried to swim over me. I probably Trying to stay upright and maintain some swam the first 200m with my head out of the dignity whilst being escorted to the recovery water trying to find a smooth line, sight the first tent afterwards is also quite an effort. Once in buoy and keep clear of the feet in front of me. the tent post-weighing (I only lost 1.2kg during Once things settled down a bit, I got back into the race) I sat down and bawled my eyes out. I a smooth stroke and started enjoying things thought I had seen the time 9hr 28min which a bit. Around each of the buoys things got I thought was amazing but found out that was crowded again but I spent the rest of the swim the pros clock (they started 15min ahead of the telling myself that this was going to be the most age-groupers). I had actually managed a 9hr enjoyable part of the race. 14min, a time I never thought I’d come close to. I came out of the water feeling pretty good and My 1hr 1min swim, 5.04 ride and 3.03 run were managed to pick up a few places in the 400m all huge improvements on my previous effort run up to the swim-bike transition. There were 2 years ago. I placed 14th overall and 2nd age- still quite a few bikes on the racks, so I figured I grouper beating almost half of the professional wasn’t doing too badly. After 45km on the bike athletes in the race (including all the girls). What there was a lot of battling with riders of similar made my result all the sweeter was thinking ability and the ever present worry of getting back about all the things I had overcome to get stung by the draft-busters (not that I would ever to the start line. I’ve had a number of injuries intentionally draft on purpose!). After 180km on over the years, the main one was 4 weeks prior the bike I was ready to stretch the legs. I came to my first planned ironman in 2000 when I was off the bike just over 5hr which was over 10min hit by a van while training on the Taupo course ahead of what I had hoped for. prior to the race, breaking 2 vertebra in my neck I exited the tent and shuffled up and over the and severing my accessory nerve. ramp to start the run. It’s an amazing feeling My performance qualified me for the Ironman running along the Taupo lake-front with crowds World Champs this October in Kona, Hawaii, a of people calling your name (having Deano goal of mine for 10 years. plastered across your race number helps). Once you head out of town though, the numbers thin out and you have to focus a lot more and think New Zealand Masters Track and about your pace and stride. Through the 21km Field Championships – Four in 1.30 and I thought that if I did start to fade a bit towards the end I would probably finish with seasons in three days! my target time. At around 30km things were March 6-9, 2009. Tauranga getting a bit fuzzy both mentally and physically. By Jenny McDonald It helped having several friends around the course to snap me back to reality and force me Friday (torrential rain): Bad weather meant the to concentrate on what I was there to do. With plane I was travelling in was redirected to 5km to go I got angry and kept telling myself Hamilton, just as Grant McLean was warming up that I didn’t want to come back next year to for the 5000 meters on the track, the first of his try and qualify for Hawaii, this was going to four events. be my year. With the quads and hamstrings Luckily for Grant, the Wellington weather had threatening to cramp and the mind just wanting acclimatised him to running on the track in to sit down and rest, the sight of Taupo coming heavy rain winning in 15.39. Michael Browne

19 also made an appearance. I wondered how Grant would fare with 2 races in his leg already. He took the race from the start, and then like a metronome paced out the race on his own finishing first in a time of 32.44. The women’s 800m fields were split between W35-49 and W50. This was a pity as the women in the earlier race ran at the pace I was after 2.30 (the race won in 2.28). In my race there was no time keeping and no one around me so it was hard to have any sense of a race. I finished first in my race in 2.31.13 and in the earlier race her. Michael managed 2nd in the M75 800m (3.51). started his campaign with a 5th in the M75 On my warm down, I run across Grant, “warming 5,000m (29.21). down I ask?” “No, just trying to work out whether Saturday (muggy and hot)! My first event was I’ll do the 800 or not, I’ve never done one before”. the 1500m with nine entrants ranging from Sure enough, at 2.15pm, there is Grant lining W35-W50. At one stage I thought that I was up for his 4th and final event. This time a silver closing the gap on the overall winner, Andrea medal in a time of 2.08. I don’t know if his legs Williams W35 (4.59) but I came in second with were burning in the last 400, if they were, the 5.06 and the W50 title. spectators could not tell. Grant looked strong yet relaxed winning his The Tauranga athletic track is nestled into the 1500 with what looked like ease in a time of 4.12. domain with views over to a great warm up- Michael Browne had a busy Saturday claiming come cricket field, complete with trampoline like 2nd in the M75 400m (1.44.33) and then 5th in spongy grass and beyond, the port. the M70 1500m in (7.51). The Waikato Masters Athletics Inc put on a really Sunday (hot and windy): Murphy’s law and the good weekend, well organised and managed hottest part of the day (and weekend) coincided throughout. For Scottish, a total of 5 gold medals with the men’s 10,000m race when the wind and one silver.

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20 MY FAVOURITE ROUTE: Otari-Wilton Bush for a windy day By Loretta De Sourdy

Photo: Neil Price, Wellington City Council Having grown up in a part you to the foot of the hill and stairs that lead of the city of Toronto that to the peak. The view from the top is great but wasn’t close to any bush very exposed. Johnson’s Hill is part of the Skyline or forest I always think that Track so you can either continue on south to the we are spoiled for choice end of Karori; or north to KauKau, if you want a in Wellington. On days longer run. when the wind is howling Karori Cemetery (a Wellington feature I’m I usually head back into the Bush, to the junction less fond of), I find Otari-Wilton’s Bush a great on the blue trail. From there I veer off to the place to escape to for a run- a lovely oasis from Karori Cemetery. This takes you to a road in the the gales, and even the rain. According to its cemetery. I head back down in the direction of website, the Bush is Wellington’s largest area of the Bush, through some enormous pines, and native forest. finally to a trail that leads down and across a Start bridge, onto the main trail through the Bush. I usually head to the carpark at the Northern Finish entrance off Churchill Drive. From there you can From here it is a lovely flat run along the main get a nice short warm-up on the flat main trail stream. Although I’ve never lingered long (the Circular walk) before any uphill running. enough to spot any, there are now signs along From the main trail I veer off onto the yellow the stream asking people not to kill the eels. This trail, on the right, heading up to the Flax Grove. path goes past some regenerating bush. Once This joins onto the blue track that keeps you on you get past the picnic area (where there are the western side of the Bush. From there you public toilets) you’re back on the path where you travel among the bush, crossing the stream a started, heading back to the car park. few times and eventually past the 800 year old I always run in the Bush on weekends so there rimu, a sight which never ceases to impress. are often others around. Most people tend Soon after you have the option of continuing on to stick to the main trail so on the blue track to Johnson’s Hill or heading to Karori Cemetery. you can feel like you’re on your own for large My choice is determined by how far I want to stretches, without actually being that far away run, what the elements are like, and what I’ve from others. chosen to wear that day. For more detailed information on the Bush and Johnson’s Hill option tracks see the WCC website: The route to Johnson Hill continues along through bush, with more stream crossings until www.wellington.govt.nz/services/gardens you start a steady gradual climb which takes 21 By Ian Murray THE SOCIAL SCENE and Charles Broad The social side of the club is getting underway. If you wish to learn more about the Trust please After clubhouse runs we meet at Bar Edward in ask Ken, Todd or Charles. Newtown for a drink and a laugh and after offsite There are two upcoming Supporters Club events runs we meet at local establishment close to the to look out for. First up is an evening with run base. The precise location is ordained by Olympian Michael Aish (see below). the club’s drinking Guru…Mike Wells and will be announced after the run. Second is the Supporters Trust Annual Dinner on Saturday 6 June at the InterContinental The organised events will follow a similar pattern Hotel. The guest speaker is Scott Newman, Chief to last year. There will again be a mystery bus Executive of Athletics New Zealand. Tickets $60 trip which has proved a great success the last per person with a cash bar. two years. There may also be a casino night depending on people’s preference and then a club dinner nearer to the end of the season. Date is TBA but the first event is likely to be around late May. Supporters Trust The Wellington Scottish Supporters Trust provides financial assistance to help our best The Wellington runners to compete at national cross country and road events. The level of assistance is linked Supporters Club to a member’s performance at the particular presents: race together with the level of publicity generated for Scottish. The Trust has existed for many years raising An evening cash from a mix of current and past members. with our very It has Trust tax done status which means that donations qualify for a tax rebate of one third of own two-time the donation from IRD. Olympian, Governance of the Trust is managed by three Michael Aish Trustees. Current Trustees are Ken Howell, Todd Thursday 28 May Stevens and Charles Broad. Charles acts as Scottish Clubhouse 7pm convenor and organises the annual appeal for donations. Gold coin entry fee A guiding principle of the Trust is that no Over the past decade Michael has forged promising athlete is prevented from competing an outstanding running career which at national events due to financial barriers. has included two Olympic Games, 27min This year all major championship events are to 46sec for 10,000m (3rd on the NZ all-time be held in the South Island which puts extra list) and a few 2 hour 13min marathons. pressure on the trust funds. The annual appeal Now you have the chance to listen to one will commence shortly and we seek the help of of New Zealand’s elite distance runners. all club members to make a contribution, large Michael will be in New Zealand to run the or small so that a good level of funds is available Christchurch marathon on 31 May. when needed. 22 Harbour Capital Marathon Sunday 28 June 2009

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