THETHE MAGAZINE FOR THE SYDNEYBLISTER STRIDERS RUNNING CLUB ESTABLISHED 1980

MAY-AUG 2016 | ISSUE 129 ULTRA ON SACRED GROUND SARAH SHARES HER HIGHLIGHTS FROM THE UTA100

RUNNING BEYOND WHAT TO DO WHEN INJURED? COACH SOME KIDS!

GOLD COAST RACE REPORT ALL THE BEST STORIES FROM THE FOLKS WHO RAN IT

SYDNEY STRIDERS AFTER THE HOMEBUSH 10K RACE COVER PHOTO COURTESY OF DARIAN OF SURF2SUMMIT MEDIA BLISTER TEAM BLISTER CO-EDITORS - Amy Cheung and Joe Degabriele President's Message

SOCIAL MEDIA & MAGAZINE LAYOUT - Striders continues to grow and we are proud to have around 940 members – how exciting! It is with thanks Gilbert Gaddi to all of you that our club continues to develop and flourish. CLUB PRESIDENT - Jo Cowan We have so many Striders giving up their time for the club working on our committee, pacing at both internal and VICE PRESIDENT - Terry McIver external events, being STaR hosts and just everyone who spread the word about our magnificent club. SECRETARY - Kerry Ross Celebrating a milestone is important and thanks to the hard work of Tony and Caroline, our Junior Striders group TREASURER - Lynn Herisson turns 10 this year. Please look at the Juniors section and marvel at their achievements. Striders Juniors are ANSW MEMBERSHIP COORDINATOR - Gill Cavenagh Winter Champions as well. Congratulations! Sydney Striders are a lucky group of like-minded people 10KM SERIES RACE DIRECTOR - Paul Hannell with a real community spirit which was resolutely on exhibit with the sad passing and tributes to three STaRS/CALENDAR COORDINATOR - Amy members. Ron Daly, Wayne Pryke, and Peter Johnson, Cheung were three long standing Sydney Striders members who have recently passed away. They were all great runners and sportspeople, supporters of the club and their wider UNIFORMS - Maria Yiasemides community. Please take a moment to read about their lives and reflect on their achievements. Like you I am JUNIORS COORDINATORS - Tony Wong and proud to have known Ron, Wayne and Peter. Caroline Yarnell So, what’s next for you? For many Striders, the Blackmores Sydney Running Festival is the next big one on the Super ANSW COORDINATOR - Jo Cowan Series calendar and the green and white will be out in force. We are pacing the half and full (big thanks to our pacers). If you have not entered yet, why SUPER SERIES COORDINATOR - Chris Michael not? There is still time! Running in any of the races Jackson ensured that you are part of the exciting atmosphere.

RESULTS AND TIMING - Paul Hannell Thanks to our Blister team of Amy, Gilbert and Joe, who have done an outstanding job in creating this issue. You will be inspired by the tales of SIX FOOT TRACK COORDINATOR - John Bowe courage, be inspired to run a 100K ultramarathon next year, or even become a pacer or give racewalking a go. 02 SOCIAL FUNCTIONS - Manal Garcia and Shika Please read on and enjoy. Raju #GoStriders ISSUE 129 SGT-AT-ARMS - David Bray Jo Cowan

SPECIAL PROJECTS - Bruce Graham AUGUSST 2016 | 04 23 02 29 25 18 31 17 Nicola Hogg ­ the Australian Cross Country Champion U13 THEGREATAMERICANSONGRUN UTAH HALF RUNNING BEYOND GOLD COAST2016 yummy ice cream. Melissa at the 2016, scoring a PB and some Strider Kelsey Grant had a wonderful day out with daughter PB ANDICE CREAM NUTRITION: 40+WOMEN MY FIRSTTIME Strider starsattheGold CoastAirport Marathon 2016 Gilbert Gaddi compiled some storiesfrom ourmany at theCadburyHobart inJanuary2016. Running Beyond Project,includingtheboys’goalrace David CrinitiupdatestheBlister ontheprogressof pacing gigattheAustralian Running Festival2016 David LoaderchatstotheBlister abouthismaiden PRESIDENT'S MESSAGE milestone birthdayandhislovefordrinks music. marathon atNashville, Tennesseetocelebratehis Blister EditorJoeDegabriele shareshisUS destination Lake CityRunning Festival2016 andhertriptoUtah, USA Ingrid Grace chatstotheBlister onthe(verycold!)Salt from here! nutrition forwomen over40 -andno,it'snotdownhill Our in-housenutritionistNicole Dynan chatstousabout volunteering andcommunity spirit. growth of SydneyStriders,attributingittoourclub’s Club presidentJoCowan comments onthecontinued President Jo at the Lane Cove 10K 2016 CONTENTS SYDNEY STRIDERS STRIDERS 44 48 38 39 36 32 52 41 RUNNING +FITNESSFOOD BLISTER STRIDERSCANWALK! GROUND UTA100 -THEULTRAONSACRED her first100K upright andinonepiece. UTA100 in2016 -andherfiercedetermination tofinish Sarah Robinson sharesheremotional journeyatthe crew inMay toAugust 2016 reviews thesuccessesofSydneyStridersJunior One halfoftheJuniorscoachingteam TonyWong JUNIORS CORNER MARATHON TRAININGGROUP(MTG) TRIO OFMARATHONS [email protected] BY SYDNEY STRIDERS ROAD RUNNER’S CLUB, INC. THE BLISTER ISPUBLISHED THREE TIMES PER YEAR debut marathon inCanberratothenextraceParis. MTG graduateSarahPinderreflectsonherjourneyfrom the MONTHS TOREMEMBER FROM CANBERRATOPARIS–12 top placingatStatelevelcompetition found loveforracewalking asaStriderandhisrecent Sydney StriderRob Bennett chatstousabouthisnew LAST WORDS . 2016 aswell ashisguidingwork with StephenGreen atAchilles Enrique Suanareflectsonhisthreemarathons heraninApril PRKYE, PETERJOHNSON TRIBUTES: RONDALY,WAYNE especially duringthoselonglonelytrainingruns. his loveofD'Awesome company thatStridersprovide, Sydney StriderSocialMedia guruGilbert Gaddi shares September 2016 progress towards Blackmores SydneyRunning festivalin Our MTG leadersPhilSkurrie report onourMTGers ' achievements oftheirfriends from Lesley Maher andManal Garcia reflectingonthelifeand Our tributes tothreeStriders,includingverypersonaltributes WWW.SYDNEYSTRIDERS.ORG.AU SYDNEY NSW 1225,AUSTRALIA ROYAL EXCHANGE, PO BOX R1227, 03 AUGUST 2016 | ISSUE 129 GOLD COAST 2016

AN EPIC RACE REPORT

We had a big mix of Striders running at the Gold Coast Marathon this year (2016) and we thought it would be good fun to mash some of our stories together to make one epic race report! Enjoy. SYDNEYSTRIDERS BLISTER I. Start of the "Good Times"

Michael Alperstein It was early January 2016 when I decided that this was the year that I would break the 3 hour marathon barrier, after 9 previous unsuccessful attempts (a 3:04 at Sydney being my previous best). Thus I embarked on a 20 week nearly 2,000km training journey to compete at the Gold Coast Airport Marathon in July, including 13 straight 100km average weeks. James Liew This was my fifth attempt at a marathon. Running at 6min per km for most of my long runs I’d always thought that a 4:30 marathon was achievable for me. But my best time was 4:53. Maybe it was bad nutrition, both pre-race and on the day. Maybe it was because I went out too fast; bad race planning and execution. I blamed it on the cold that I had the week before, nerves on the day, on the pacer that went out too fast (I really want to blame - something!)

Jojo Jackson I wasn’t planning on doing a marathon this year, or even the next year. I’d done my first in Sydney last September, training with the Strider’s Marathon Training Group (MTG). I achieved my goal of running the whole way and (most crucially) not dying, and made it 05 home in 4:27:34. It was probably one of the proudest moments of my life – I’d always wanted to run a marathon but wasn’t sure if I’d be able to do it. ISSUE 129

After that I decided to take a bit of break from running | (and the 4am alarms) and was just kind of meandering through fitness, going to the gym and running Strider STaRs when I felt like it, which turned out to be more often than not. One fateful day in early May, I ended up running with some of my old MTG buddies in a Striders AUGUST 2016 Gold Coast Marathon training splinter group. Six hours postrun, I’d booked my flights and entered the race! SYDNEYSTRIDERS BLISTER II. Training

Anne Boyd The long training runs leading into the race were slow but all accomplished without any injury (30, 34 and 36K respectively) in the company of wonderful running buddies also training for the Gold Coast Marathon - SWEAT’s Paul Feain and fellow Strider Gill Robertson. Preserving my 70 year old bones is an important consideration, so I elected to do all my long training runs on the softer ground of the Centennial Parklands. Parallel training but missing the company of the Strider’s GC group working out at Homebush, the unfailingly encouraging and cheerful Gilbert Gaddi kept me in the loop and I enjoyed the cyber contact and staying in touch with that plucky group of Sydney Striders.

Michael Alperstein Training would require a mixture of sprint training (6km Corporate Cup runs, HURTS group, fartlek), long runs (30km+) and everything in between (Striders 10K series). After running with Tim Austin over a couple of 30km Striders runs, we joined up with Chris Jackson, Simon Wolnizer and Keith Hong to form the “Striders Sub 3 hour marathon cheetahs” group, involving Sunday 30km runs on a variety of flat courses around Sydney.

Chris Jackson On a fresh Sunday morning at 6.20am from the base of the iconic , the first ever session of Sydney Striders Sub 3 Cheetahs group set off. A rowdy group talking more rubbish than Donald Trump, a perfect example of too many cooks in the kitchen. Somehow through the mayhem came a comradery to push each other further and faster on the flat tarmac towards dreams of joining the elusive Sub 3 Marathon club. 06 Although missing our STaR post run cold drinks, fresh fruits and soft cake (plus the amazing Strider runners conversation) we searched on for flatter tracks that would imitate our race day dreams. Keith Hong would pitch a running plan each week which ISSUE 129

consisted of general speed work and a Da Vinci code that Tom Hanks would struggle to decipher. Still we would head out and | count down each km, constantly checking paces while verbally abusing each other’s choice in watch brands. While also attempting to keep Simon Wolnizer on a leash. Towards the end of each long

run, legs would stretch out and egos would engage as the speed AUGUST 2016 picked up and we pushed each other home finishing in a hail of high fives, back slaps and of course the obligatory group selfie. SYDNEYSTRIDERS BLISTER

Jojo Jackson A little taken aback by this sudden burst of enthusiasm on my part, I started to get worried. Could I do another one? Did I have it in me?! But starting the training plan with a solid 25km base was good and it felt a whole lot less daunting than the first time round. Added to that, our splinter group got into baking and there was cake at the end of many of our long runs.

Keith Hong

Whoever says running is a solitary sport is dead set wrong. I have never had so much fun for my Sunday long run. The 30-35km Sunday long runs are usually something marathon runners dread. However, I found getting excited every Saturday night, read to surround myself in the warmth of the sub-3 cheetah group, a spin-off segment off the Striders STaR group. The group is both social yet serious. The pace is meticulous Keith (second right) with the sub­3 cheetah group and ran like a metronome. Banters are frequent but with few words.

James Liew My fellow strider and friend Gilbert had told me about an alternate training program on the ASICS website that emphasised a varied approach to training, but also generally less kilometres for the overall training period (something which appealed to me, because at the end of the day I’m lazy!). So now I was introduced to tempo and pace runs, and with the help another Strider and friend Amy I was introduced to intervals, and the much dreaded ‘Hill Reps’. We’re getting serious now! I’ve always enjoyed just going for a run, especially by myself, but I really did enjoy and looked forward to training with my friends. In addition, we decided to look for a flatter route for our longer runs to emulate the more constant pace that we would face during the marathon. And so came the other fellow Striders - Lisa, Jojo, Emily, Carolyn, Ian, Craig, Joe and Eun Hee. What a great running community we have in the Striders running club.

Jojo (left) with the "splinter" STaR group with lots of cakes at the end of the group's long run

07 ISSUE 129

| AUGUST 2016 Keith (photo left) and again with the sub­3 cheetah group (top centre) Anne ran into Bill Shorten during one of her Sunday training long runs

Jojo (third from left) with the "splinter" crew training for Gold Coast Marathon SYDNEYSTRIDERS BLISTER III. Getting there...

Michael Alperstein Everything seemed to be coming together. In the space of 7 days in May I ran a 10km PB (Homebush Sydney 10km, 36.5 min) and half- marathon (Sydney half, 79 min). However by mid- June I started feeling flat, probably from over- training. My diet suffered and I just wished the marathon would happen already. On Saturday 2 July I arrived in sunny Gold Coast (felt like summer!), picked up my race pack and relaxed and went for a bit to eat with my wife. I was ready. Michael celebrating his sub 80 half marathon effort Chris Jackson The last long run was done, some of the group continuing on for M7 marathon greatness while Jojo Jackson the others made the pilgrimage north to face the I arrived on the Gold Coast Saturday night to be Gold Coast sun and the heat that followed it. greeted by my training buddies, who had invited Everything had gone right, a 5km race win and me to stay in their (already organised by the PB at Rhodes Parkrun the week out from the time I signed up) accommodation. We spent the race, no injuries, no niggles, no sickness, it was evening taking turns freaking out, calming each all up to me. That week I tapered like a caged other down, eating plenty of carbs and animal, wanting to play with the other cheetahs meticulously laying out all our gear for race day. chasing their interval prey, but I held back, I behaved. The night before race day I did the 09 traditional laying of race gear, made ‘Jackos James Liew pasta special’ for the gang and hydrated till So this time I was going to get it right. I started water was coming out of my ears. I was set, slept my carb loading days out from the race. I made like a baby, clear head in the morning, this is the ISSUE 129

sure I tapered well, and I made sure I got more one, this is race that will get me a ticket into the sleep the week preceding – an extra hour each | Sub 3 club! Or was it… night. I had to drink more, keeping my pee a light straw colour, so that I was well hydrated before the day. Less oil and fibre intake as well,

to avoid having gut troubles. I had my Tailwind AUGUST 2016 to keep my electrolytes up during the run, and a GU every 8km. SYDNEYSTRIDERS BLISTER IV. RACE DAY!

Anne (right) with training buddy and Anne Boyd fellow Strider Gillian Robertson (left) Normally an old age adrenalin junkie, I was so calm when joined in Zone C at the start by race buddy Gill Robertson. We edged up to join the 4:45 pace group. The run started well. Gillian and I were having a ball and felt quite comfortable on low 6 minute pace. By 10K, I was 7 minutes ahead of my pace band schedule and feeling pretty comfortable. YAY!!!

Chris Jackson Standing at the start line the Sydney Striders Sub 3 Cheetahs shook hands, said good luck and then parted ways as they each had a plan of their own. The gun went off and a flood of Gold Coast Marathoners gushed out down the Jojo (front) taking a selfie tarmac towards the bridge. “Stay calm, no rush, at the start line long way to go, find your rhythm” I kept telling myself. The 3 hour pacers went out quick, no doubt hoping to bank some minutes for later Jojo Jackson in the race, so I jumped on board the 3 hour On the start line, we found the one and only 4 bus and settled into the group. Chatting with hour pacer who was positioned towards the strangers and cheers from the crowd created middle of the pack. He said he was going to run great distractions, the air was still cool and I gun time and would try to make up the time in was feeling fast, this is it! Half way already and the first 5kms. I think I managed to stay with him not even a dry mouth, I was leading the 3 hour until about the halfway point and then he slowly bus now, I started imagining the finish line started to inch away. It felt a little bit like floating “should I crash down on my knees and cry, in a lifeboat in the middle of the ocean, seeing a maybe I should do the classic arms in the air or ship coming towards you and then divert course jumping with a fist pump” not a worry in the 09 and head off into the horizon. I’d stopped for the world. I’d done the kilometres, I’d done the loo early on and managed to catch back up to speed work, I’d done the training - this was the group, but I’d forgotten to take my watch off mine for the taking! auto-pause so it had stopped while I was ISSUE 129

stopped. As the pacer drifted away, I’d also

Michael Alperstein | managed to lose sight of all my training buddies. After 5 km I was running at 4 min flat pace, I was on my own and all I had to go on was my telling myself next kilometre I would slow down. watch, but I couldn’t be sure by how many 5km became 10, 10 became 15, and 15 became minutes I was out. The 30km mark came and 20. I was still running at the same pace, but I went and I started to do the count down, trying AUGUST 2016 strangely still felt very good, so I decided to to rationalise the remaining distance in my mind. keep that pace up. “12km? Pffft, 12km is nothing. I eat 12km for breakfast!” Sydney Striders all thumbs up at the tent at the Gold Coast Marathon 2016

Jojo carbing up before the big race Striders slowly walking to the start line of the marathon SYDNEYSTRIDERS BLISTER V. WHERE IT STARTS HURTING

James Liew The dreaded cramps came, and I was done. I’d "I fought. And I did. Because I used every psychological trick and motivational memes I had, but I was done. I started to walk, know I had a lot of Green and and I couldn’t get myself to start running. My hips White comrades cheering were sore and I was convinced that I was going to collapse. I was vacillating between accepting the ahead, who would want me fact that I was done, and that all I had to do was finish, that it was a good effort and there was to fight on..." plenty to celebrate, or to keep fighting. It was here that I said goodbye to Lisa, who was looking strong. Anne Boyd Jojo Jackson At just past 36K, I pulled up beside a tall senior gentlemen walking slowly forward, shoulders By kilometer 38 it all starts to get a bit fuzzy. My slumped. “Doing it tough mate?” “Yes, I don’t legs feel like they are filled with lead, the pack know what’s wrong.” “So am I, shall we do it has thinned out substantially and there are far tough together and just try and finish?” He too many people lying in the middle of the agreed. And that encounter proved the high course surrounded by medics. Onlookers are point of my run. 66 year old Warren Bee, still yelling support from the sidelines – having running his third Gold Coast Marathon, needed your name on your bib is amazing, you feel like me, and I sure as hell needed to be needed. they are really behind you. But the words begin Coaching him in, walk–jogging, exchanging our to get distorted and I can barely manage a smile life stories and undying gratitude for the to say thanks. I’m trying desperately to do the other’s company, enjoying the scenery, and maths in my head – how long did I stop for? How even the weather (it was by now pretty hot) far ahead did I manage to push in the first made the whole run worthwhile and the finish quarter? Can I afford to slow my pace a tiny bit? inevitable. My mind needed distraction from Mental arithmetic has never been a strong point feeling absolute crap, a loser, and physically of mine, least of all when my head is spinning and mentally exhausted. I knew from my with exhaustion. Melbourne experience that the last 6K can feel an eternity. I am a born teacher. And Warren proved to be the most obedient and grateful of 12 Keith Hong pupils. We were perfectly matched. We saved Somehow, the body just didn't have it. Despite our final effort for the last kilometre when both having done all the training (four 30km runs, our families would be waiting and determined average 105km for four weeks), despite being that we would definitely run along the final ISSUE 129 spot on with no variation for the first six sets of finishing chute. No walking in front of those | five km "reps" (all at 21mins +/- 5 secs) When the tell-it-all cameras. We wanted good strong real race began, I had nothing for the last 12km. finishing videos. As we ran past the Bees, Zero. Flat. Gait was off; my lower back was Warren’s family, I was able to shout “He’s a screaming. But I fought, not wanting it to drift to total hero. What a champ!”. They were

a 3:05 or a 3:10. I fought. And I did. Because I beaming! So was he. Next bend and there were AUGUST 2016 know I had a lot of Green and White comrades Helen and Matt. I was so happy to see their cheering ahead, who would want me to fight on. smiling faces. They had waited so long. SYDNEYSTRIDERS BLISTER

Chris took his shirt off so he can run faster and look awesome in race photos... 13 Chris Jackson I pushed to catch up but wasn’t making any ground, the crowd was thinning and all of a sudden I was on my own with the 3 hour bus sailing into the distance. What is this? I’d done the training, I’d ISSUE 129 made the sacrifices, this was mine! I rallied and picked up pace but felt like I was stuck in mud. The | sun suddenly seemed closer to earth than ever before, my singlet was getting itchy, thoughts of missing sub 3 started creeping into the mind. One person passed, then a second, then a third. I hit the 38kms mark and was trying to work the maths to see if I could still make it but my brain was mush. A voice started saying “take your shirt off, it will cool you down, you’ll run faster, and you’ll look awesome in race photos”, so I whipped it off and a fresh breeze hit me. I was flying, I was AUGUST 2016 charging down the last two kilometres to home, at least I thought I was… the running demons had won the battle, I finally figured out the maths (after 2 kms) the sub 3 club had closed its doors. SYDNEYSTRIDERS BLISTER VI. FINISH LINE

Anne Boyd I shouted my excitement when the finish came into view. “Look Warren. Look! Can you see what I see?” I gave an impromptu skip and danced some steps as we approached the line that we’d agreed to cross together. Warren, attempted but failed to imitate, but he grabbed my hand and held it aloft as we ran together across the mats.

It was one of the most special moments of my entire life. I don’t know why – it just was. I was given the warmest of hugs and gratitude on both sides. Warren Bee and I may never meet again but that reminder of our common humanity will stay with me until the day I die – worth far more Anne (right) and Warren ran together to the finish than the coveted medal and finisher’s shirt. Jojo Jackson Finally, the finishing stretch comes into view. I’m vaguely aware that there are hundreds of Michael Alperstein supporters lining the street screaming words of With 6km to go, and my hips causing me some encouragement to everyone. Unfortunately, it’s pretty strong pain, I knew that I just had to keep all a bit of a blur, apparently there were Striders up close to my current pace and I would still cheering me on but all I could hear was my heart achieve my goal. I came into the final straight, beating in my ears and my breath in my throat fist-pumped to my wife in the crowd, and there and a voice in my head saying 4 hours or bust, 4 was my time - 2:52! Mission accomplished. hours or bust. I came across the line and saw 4:01 something on the clock. Had I done it? After Keith Hong catching my breath and overcoming that My 2016 Gold Coast marathon did not have a nauseous about to vomit feeling, I carefully fairy-tale ending. The pivoting 2:5X moment I made my way down to the curb (with the motor was looking forward to in my running career did skills of a toddler) and called my parents in New not eventuate. A 3:02:52 is "fast" in many fellow Zealand. Unbeknownst to me they had been Striders eyes. However, with my heart and soul tracking my progress and were the first to know set on a sub-3, it was a crushing defeat. that I done it in 3:58:36, beating my previous However, on the flip side, there were a lot of time by 29 minutes. This is when I really started positives to take away, especially for the fact I 14 to cry. Luckily for me I didn’t have to run was about to pull out of the race the Monday of anymore. the event week. Chris Jackson ISSUE 129 I was defeated, I was upset, I was a mess, then I James Liew | took that last corner and saw the crowd and On my fifth marathon attempt, running the 2016 friends cheering me on, I swung my sweaty Gold Coast Airport Marathon, with an awesome singlet round my head and embraced the bunch of Striders and friends, I finally managed spectacle that my run had become. I finished the a sub 4:30 marathon, crossing the line in 4:29:16. Gold Coast Airport Marathon in 3:02:20 and was As usual, I thought I was done, but in reality I AUGUST 2016 simply happy to be able to run in the first place. was crying in joy. Simon Wolnizer beaming at his sub­3 effort Anne showing off her medal bling!

Michael still has energy to lift his medal after Doc James grinning ear to ear after his Keith grabs a feed after a solid marathon his 2:52 marathon! sub­4:30 effort SYDNEYSTRIDERS BLISTER VII. AFTERTHOUGHT... Keith Hong If anything now, it's not my next marathon I am looking forward. Being around a strong set of fellow Striders made the journey a lot more enjoyable. As the saying goes, "it's not the destination that matters it's the journey”. Chris Jackson Running is a privilege, it is something that not everyone can do, and I don’t mean out of laziness but people who physically cannot run. So even with months of training, early mornings, sore legs, I simply thank the running gods for letting me have this experience and embrace all that it is. A few cheetahs reached their goals in amazing times and a couple didn’t. I’ve licked my wounds and have signed up to the in this October in the hope to gain entry to that bloody sub 3 club. I’m confident the sub 3 cheetahs training group and the Sydney Striders running community will be there, literally every step of the way. Thank you cheetahs and Striders for being the awesome people that you are! Anne Boyd After a good feed, a long hot bath and two hours of sleep, I was so well recovered that I wouldn’t have known that I’d done anything more than a long training run earlier that day. This time my only goal will be to run “Anne-time”. But my personal best remains in Melbourne at 5:31, so any improvement will see me qualify for New York. Here we go again. Bring it on! Let’s not pretend that I don’t want to run faster. Go Striders one and all! It was an absolute thrill to cross the line in my second marathon in 5:45:35. Seven days later, I still can’t wipe the smile from my face. What a journey it has been!

A beautiful group shot from the official Gold Coast Marathon photos. From left: Gilbert Gaddi, Emily Long, James Liew, Lisa Ivers and Jojo Jackson 16 James Liew I started running 5 years ago when my son, who has autism, was admitted to a school for children for autism. His condition meant that he was not able to attend a mainstream school. I realised I needed ISSUE 129

to live longer and stay healthy, so I could be support him for as long as I could. Unfortunately, providing the level of appropriate support for him comes at a cost, and while our government does | cover some of his fees, the rest is up to parents and friends to come up with the rest. My son attends Giant Steps Sydney in Gladesville. The cost is high, with each child needing $45000 annually on top of government support. Please help me as I continue to raise funds for Giant Steps Sydney:

https://give.everydayhero.com/au/james-liew. AUGUST 2016 If you would like to, you can donate directly to the school: http://www.giantsteps.net.au/ SYDNEYSTRIDERS BLISTER MY FIRST TIME David Loader

It was a cold morning in Canberra Things started to get tough at as I was milling around the Sydney around the 14k mark and Chris Striders tent. With an hour to the took control at the front and I start I was getting really nervous. moved to the back of the bus to These are the same nerves that try and keep everyone on had been with me ever since I board. entered the 2016 Canberra Half Marathon. Why? I had raced this It was tough when a runner, distance many times, I knew my despite all their effort dropped goal time was within my off and as a pacer you really feel capabilities, the course was good for them but know you have to and I was all set. stick to the pace and keep everyone else going. What was different today? This would be my first time as a pacer. With only had a few kilometres What if I got the pacing wrong? to go, some of the group started What if I could not keep the pace to speed up and that was the steady throughout? What if? What last we saw of them before the if?...... finish. Others were just hanging on and with lots of For the first time it was not me I encouragement they stayed was worried about. My job was to there. help anyone who wanted to run under 90 minutes to do so. This Soon the finish line was in sight meant that I was feeling the we were right on track having pressure and expectations of all never missed a time-check all those boarding my pace bus. the way. It was still going to be close for a couple of runners Luckily there were a number of with Chris and I cheering them experienced pacers around that I down to the line. What a great could talk to about what I was feeling it was to finish - high soon to experience and by the fives and hugs all round. It was time I lined up at the start with amazing to play a part is fellow pacer and co-driver Chris someone’s race and to know Jackson, I was feeling much better. you have helped them reach their goals. Meeting the runners at the start and talking to them about their All the talking, encouraging, goals was really interesting. cheering and effort were Knowing they were looking to us definitely worth it. A highlight to get them through made me was when young Strider Marco determined to get this right. Kall spoke to me after the finish. Then the gun goes and we are off. He said that he had found it All I can think about is not to go tough going towards the end out too fast and when we hit the and did not think he could have first kilometre marker we were done it without our help. He 17 just 1 second off pace – all was finished in 1:29:14 and taking going well with only 20 kilometres third place in his age group. to go…

To anyone who is thinking about 129 The first 8 kilometres were great, being a race pacer, I say the group stayed together and we definitely give it a go. It is fun, hit each kilometre on time. Then ISSUE

incredibly satisfying and | David poses for a photo the group started to move around rewarding. after his debut as a half and it was time to really start marathon pacer talking and encouraging the Just don’t let the nerves get to runners. At half way we were all you. still looking good, lost a few

passengers but gained a few AUGUST 2016 others. SYDNEYSTRIDERS BLISTER

RUNNING BEYOND David Criniti

In 2014 I had the very good fortune of participating as a supervising teacher, in an adventure education program known as the Helmsman Project. At the outset, all I knew was that the program involved 6 students from school in a less-than affluent area in Sydney, going on a 2-day orientation sail around Sydney Harbour, and later a 5-day sail beyond the heads. The project was run by an outside organisation and required a teacher to be present on the boat. Being paid to be on a yacht for a total of 7 days sounded like fun, so I threw my hat in the ring, with little awareness of how far-reaching its impact would be. SYDNEYSTRIDERS BLISTER

The sailing was just a mechanism to While all this sounded good in theory, teach these students some important at this stage, I have not actually life skills – hope, self-regulation and selected the students. Sure, at Chester resilience – as well as the teamwork Hills High School, there is no shortage required to get a 40-foot yacht from of students who could potentially point A to point B. It was inspiring to benefit from this, but hey, 21.1km is a see the students develop over such a long way for inexperienced legs, and I short period of time, from six was not sure if even the carrot of the individuals who did not know the trip to Hobart would be enough to mast from the keel, to a group who entice them! could work together with maturity and intelligence, in adverse weather Some student showed indifference, and conditions, to get the task done and some were almost disgusted at the And for a few it wasn’t. There was done well. notion of running! However, after indifference shown be some; consultations with a range of teachers almost disgusted rejections from It took a while for the idea to as to who would be the appropriate others; but after consultations germinate, but somewhere along the candidates, five students were with a range of teachers as to line I got to thinking that I might be eventually selected. who the most appropriate able to use my love of running to help The students; four hailing from candidates might be, and similar kids achieve similar goals. Afghanistan, and the other from approaching several of these, 5 Somalia; brought their own personality students were eventually Running, of course, has the advantage traits as well as family, work and selected. that it’s much more accessible than sporting commitments to the project. sailing, again, bearing in mind the Khalil’s enthusiasm and boundless The students; four hailing from Chester Hill High School is far from a energy was inspiring. Suleiman’s Afghanistan, and the other from pool of privilege! No sailboats generosity - endlessly offering lifts to Somalia; brought their own required - just run. On the other the others to and from events - was personality traits as well as family, hand, however, it lacks the exotic heart-warming. Ali and Murtaza’s level- work and sporting commitments allure that a rare adventure like headedness provided a well-needed to the project. Khalil’s enthusiasm sailing does because most people can counter-balance to Reza’s (Ali’s younger and boundless energy was do it (to some degree…). brother) skittish approach to it all. inspiring. Suleiman’s generosity - Together we were embarking on endlessly offering lifts to the With this in mind, I came to the something that we will all remember others to and from events - was conclusion that in order to inspire for a lifetime. heart-warming. Ali and Murtaza’s these kids to get out and run, I need level-headedness provided a well- to find a suitable incentive for them to We mixed it up between theoretical needed counter-balance to Reza’s do so. That incentive came in the activities which focused on developing (Ali’s younger brother) skittish form of a trip to compete in an goal-setting, commitment and approach to it all. Together we interstate race - the Cadbury Half resilience skills, and the physical were embarking on something Marathon in Hobart. I was the winner training required to get the students to that we’d all remember for a to the race back in January 2015, so a a stage where a half-marathon was lifetime. quick email to race director Shelley within their grasp. And that was no Miller was all it took for her to mean feat. For a couple it came easy; We mixed it up between enthusiastically offer free entry and Khalil would bound around with theoretical activities which pre-race accommodation to the limitless energy, with Suleiman not far focused on developing goal- students I selected to participate. behind, while Ali was pushing a bit setting, commitment and 19 harder, well in front of Reza and resilience skills, and the physical Another voice of enthusiasm that Murtaza who were fast finding out that training required to get the came to the table around the same this wasn’t going to be a cakewalk. students to a stage where a half- 129 time was Keith Hong. Keith knows marathon was within their grasp. everyone who’s anyone in the running While all this sounded good in theory, I And that was no mean feat. For a community, and more importantly, hadn’t actually chosen the students at couple it came easy; Khalil would ISSUE they know him. It wasn’t long before this stage. Sure, at Cheso, there are no bound around with limitless he’d organised shoes for the kids as shortages of students who could energy, with Suleiman not far well as free entries to a whole host of potentially benefit from this, but hey, behind, while Ali was pushing a lead-up races that would see them 21.1km is a long way for inexperienced bit harder, well in front of Reza

progress towards the culminating half legs, and I wasn’t sure if even the carrot and Murtaza who were fast AUGUST 2016| marathon in Hobart of the trip to Hobart would be enough finding out that this would not to entice them! going to be a cakewalk. SYDNEYSTRIDERS BLISTER

However, there were still concerns on the administration front. Apart from the entries and pre-race accommodation offered by Shelley and the team at Cadbury, there were a range of expenses looming, which meant that there were more challenges here than just getting the kids’ fitness up to scratch. So it was with great relief that the Sydney Striders came on board as a major David (center front) with his boys supporter, and making the project financially feasible.

Of course, Strider support also came in the form of an incredible amount of encouragement that was forthcoming to the students as they embarked on some of their preliminary goal races.

The boys were made to feel more than welcome as they participated in the Lane Cove 10km in November 2015, which The boys stretching before their 10K race at Lane Cove gave them an invaluable confidence-boost with the half marathon only just over 2 months away.

While the confidence-boost was good, there were still some doubts and some game- changers. Murtaza’s circumstances changed, which saw him leave school and the project in order to pursue paid employment that would allow him to send much-needed money to his family back in Afghanistan. This was a sad loss The boys with mentor Keith Hong for the team and a sad situation for Murtaza to be in, but that’s 20 the unfortunate reality of it. With not much time left, Farhad, a quiet student from 129 Afghanistan filled the gap. While he embarked full of hope, it was almost shattered as he came ISSUE limping home in the Striders 10k – his longest run to date, in just over 70 minutes.

Was this all a bit much? AUGUST 2016 |

The boys celebrating their achievements after the Cadbury half marathon in Hobart SYDNEYSTRIDERS BLISTER

By this stage, we have trained as well Peeling off at the Derwent Reminding him that we still had a few as we possibly could. Tickets were Entertainment Centre, we proceeded kilometresm to go, Farhad responded, booked and were heading down to towards the Bowen Bridge, just “I know” with the nonchalant Hobart regardless. Stretches and before which we were pleased to see confidence of a seasoned veteran, strengthening exercises were doled an enthusiastic Khalil motoring back maintaining the pace without showing out and nightly phone calls were towards home. Not too far behind we signs of fatigue. And that was the way it made to ensure that these were saw Ali, still looking strong before a continued until the end. Running an being followed to the letter. All the similarly strong looking Reza, incredible negative split and stopping boys needed to do now was turn up accompanied by Keith, a few minutes the clock at an impressive 1:52:07, to the airport on time, remember back. Farhad had capped off his program their respective toothbrushes (and of with an impressive half marathon course their running gear), and hope. It was certainly encouraging to see debut. the team looking so well past the half- After all the months of effort, it was a way point. Farhad had reached this Reza, ahead, had run a similarly relief to arrive. Saturday was a chance milestone in a pleasing 58 minutes sensible race to record an impressive to relax and enjoy the atmosphere at without showing any real sign of 1:44:08, while his older brother Ali had Salamanca Markets as well as an fatigue, and I’d hoped that if things run 1:31:39, and Khalil had left the 90 entertaining trip to MONA (Museum went well he’d be able to hold on for mark in his wake with an incredible of Old and New Art) before the boys a sub 2. 1:26:05! were introduced to the Race Director and crew at the pre-race dinner on It was not until the drink station at All the boys were suitably pleased with Saturday night. 13km that I realised just how well he their efforts and repaid Suleiman’s was feeling. Dropping back to allow enthusiastic support from the sidelines Sunday morning arrived with all the Farhad, Mel and Sue to grab their by cheering him on to an outstanding excitement one would expect and we drinks before I got mine, I was but agonising ITB-affected 40:05 in the were on the bus to the start before surprised to look up after my last 10k. After enjoying two extra days dawn, with the boys quiet with mouthful to see him motoring down seeing the sights of Hobart and its nervous anticipation. Unfortunately, the road. Discarding my cup, I upped surrounds, including Mt Wellington, Suleiman was relegated to the 10km the pace to catch up and was Seven Mile Beach, Bruny Island and event due to his ITB problems, but surprised to see the Garmin showing Port Arthur, it was back to reality for the the other 4 lined up for the earlier a pace significantly under-5 minute boys. But it was back to a reality shaped half marathon. Khalil and Ali were per km. He had decided it was time to with the knowledge that they’ve got the ushered towards the front of the make his run for home. skills to set their own goals and work crowd – Khalil almost salivating in hard to achieve them despite the anticipation, and Ali with the quiet myriad of obstacles that life may throw nervousness known to many a runner in their path. embarking on a milestone event. Both were anticipating times within the 90 minute range. Keith ushered Reza a little further back, and I stayed with Farhad, a few metres behind him.

Soon enough, we were on our way. Knowing I wouldn’t see the others until the turnaround just after half- 21 way, I set off with Farhad and kept my fingers crossed. To my pleasant surprise, he was ticking off the km at 129 a solid but sensible pace and not breathing too heavily. We soon settled into a good rhythm, with Sue ISSUE Chalmers and the entertaining Dr Mel Zeppel for company. The first couple of kilometres consisted of two short loops around the suburban streets The boys with their hard­earned medals after their respective races at

adjacent to the Cadbury Estate, after AUGUST 2016 | the Cadbury Running Festival in Hobart which we made our way to the Brooker Highway where we headed south towards Hobart. SYDNEYSTRIDERS BLISTER

The project continues to grow in 2016. Joining the team are the inspiring girls at Evans High School in Blacktown, who were working towards the M7 Westlink Blacktown Running Festival 10K under the guidance of fellow teacher and Strider, Amanda Shannon. This growth is only possible because of the incredible support of our club, so it is only appropriate that this report concludes with an acknowledgement of that. Thank you Sydney Striders! You are contributing to a project which is providing a gateway into our wonderful running community for young people from disadvantaged backgrounds – a gateway which would not be able to be opened without your support. Find out the latest news at www.therunbeyondproject.com

We are also on Facebook and Instagram.

David (top) with the Evans High girls at the Rhodes Parkrun (middle and bottom) ­ part of their training for the M7 Running Festival

22 129 ISSUE AUGUST 2016 | SYDNEYSTRIDERS BLISTER UTAHHALF Ingrid Grace I have been to Utah, where Moroni stood on top of a temple gleaming gold in the cold glitter of springtime! Salt Lake City Marathon Running Festival is very On Saturday 16th April 2016, I completed the Salt well organised. It was one of the best running Lake City Half Marathon in 1:41:21 with just one festivals I have experienced. The people of Utah week of acclimatisation. Salt Lake City is 4327 feet are astonishingly friendly and helpful. They do (1319 metres) above sea level. Altitude does make not wait to be asked if assistance is required but a difference to your body, through lowering the freely and voluntarily give it when they notice it amount of oxygen in your blood! Lucky for me I did is needed. not get altitude sickness. Running up a hill at this altitude was much harder work than any hilly When attempting to work out how to pay the Striders run I have ever been on, however, the TRAX fare (Salt Lake City’s light rail system) beauty viewed from that hill was worth the extra when the ticket machine is broken and the TRAX effort. is fast approaching, it is great when someone says, ‘that one never works use the one over here!’ It was a good to elect the half marathon over the How about this for runners assistance? The full marathon at this higher than usual altitude TRAX was impressively stopped by the Salt Lake with just a week’s acclimatisation available to me. City Police four times over the Half Marathon The marathon would have been hard anyway, but course to let runners continue unimpeded. at altitude it would have been a misery without the When you see a Salt Lake City policeman appropriate period of acclimatisation. requesting you stop, you stop. They are all Hypothermia would have been an issue as well - giants. All of them. having experienced that at the , I have no desire of a repeat. When visiting Utah, never underestimate the weather. There was one spring week in Utah Even with the less challenging half marathon, I which was the coldest winter I have ever could feel the cold tailing me all down the experienced! While there I went from days that 23 mountainside, all the way down State Street, Salt gave me sunburn to icy, stormy ones when I Lake City in pale sunshine, (the longest, straightest discovered that even moving at race pace I street in all the whole world) and through the sight could not generate body heat – none - I could 129 of Liberty Park in springtime! I was cold all the not believe it. Also, outside, the rain had turned way. I was still cold at the finish line after running to sleet. All my instincts got together and aimed ISSUE hard for 21.1K. It was a luxury to have someone at at getting me back to the hotel regardless of the finish holding a jumper and get me warm as what else I wanted to do that day. I just did not well as being so excited as to be jumping up and have the right clothing for it! The next morning I down because I had managed what to me was pulled back the curtain to see, for the first time totally unexpected, first place in my age category. I in my life, snow falling. Light flakes, looping AUGUST 2016 | was expected to finish but not a placing! their way to earth. In springtime. See you all out running! make a difference. Keep on. - you all do more than you know! You hitches. So thank you Sydney Striders City Half Marathon without any over the finish line at the Salt Lake and acted as support crew to get me with, the friend who showed me Utah this visitor that I became firm friends It was at one of these races that I met the start line of one of the 10k races. a visitor from overseas to get them to arrange, at the last minute, a ride for Sydney Striders organisers to had not been for the ability of the never have got to do any of this if it by my fabulous support crew. I would for necessary edibles for me located Company and the Whole Food Market Museum of Utah, SLC Running not there), the Natural History as a librarian and drew pictures when useful work contacts (I have a day job scenes tour and was able to make where I was treated to a behind the a day on the plane; the City Library but a great place to train straight off Park with one million biting brine flies organ recital, Antelope Island State people in out of the rain to hear an where a welcoming Sister ushered aircraft my Dad flew in; the Temple Museum, where I learned about the Museum (Ogden), Hill Aerospace Hogle Zoo; Utah State Railroad its waves upon waves of daffodils; Garden at the University of Utah with Museum in Blanding; Red Butte the following stood out: The Dinosaur sights. Of the many places I visited, complete without visiting its many My trip to Utah would not be SYDNEY STRIDERS STRIDERS BLISTER Salt Lake City Half Marathon Ingrid proudly wearing her Striders top at the 24 AUGUST 2016 | ISSUE 129 SYDNEYSTRIDERS BLISTER

THE GREAT AMERICAN

SONG RUNJoe Degabriele

For 12 years I daydreamed about doing a Marathon on my birthday and I found one in Nashville, Tennessee, USA. The calendars finally lined up in 2016, so in 2015 I started planning not only a marathon but an American expedition.

I love running, music, traveling, photography and drinking, so a plan started to develop. However, I needed to overcome a 2014 right knee meniscus tear and polypus in my nose. So, to clear the decks I had to plan two surgeries in 2015 and stage a recovery build up. In late August 2015 I finally started to run again with the help of the Dundas Bunnies (aka Craig "Mr Selfie" Thom, Amy Cheung and Silvia Lee) and the Macquarie University Barefoot Transition Program. SYDNEYSTRIDERS BLISTER

Silvia enjoying the festivities at the race expo

Joe and Silvia at the Striders tent at the Australian Running Festival in Canberra, 2016

By September I attempted Blackmore’s Half; planning an unofficial 6 minute pacing group which fell apart before the end of the bridge, all except Anne Long doing her debut Striders Half. We managed to pick up the pace and finishing in a Common sense finally kicked in - there was no satisfying 2:01:14. way I could prepare for a full 42km with such little time and without a training base, so I The Barefoot Running Program at Macquarie contacted the organisers of the St Jude University and the Dundas Bunnies whipped me in Marathon and requested to scale back to a Half shape for the Internal Half at Lane Cove; which Marathon, which they promptly granted. ended being one of the most memorable personal The sensible build up to the Canberra Half paid races in many years as Robin Cameron and I pushed off in spades even a run-eve dinner didn’t slow each other through from the first km until deep into me down, surprising me with a 1:52:30 despite the 19th km when my fitness gave out finishing 2 tiring badly over the last 4km and being chased minutes behind Robin in 1:54:15. by Silvia finishing stronger in 1:54:38.

Unfortunately while running barefoot in Wentworth And now I am set for my longest holiday in 20 Park the next week I stepped on something years. resulting in me going over on my ankle causing a severe sprain and 8 weeks off running. Talk about We flew out on 23 April 2016 with a focus on the plans of mice and men: I finally return to the the travel, music, drinking, running and friends. start of my training again in late December 2015, We arrived in Memphis, Tennessee that but I made a mistake from running 101 – don’t evening and could not resist the call of Beale 26 overtrain! Doing the Manly Dam Trail half I blew out Street. Three blocks of downtown Memphis, my right Achilles giving myself Achilles tendonitis. I Beale Street is closed off to traffic with a police was seriously ticked off - after nearly 30 years injury presence at each corner, almost every shop 129 free I was having 15 months from hell with period front was a different music venue with blues after period of no training due to injury. In late and rock ‘n’ roll thick in the air as much as the February with my Achilles tendon are still swollen I smell of smoked pork and beer. started jogging again (using Voltaren to control the Despite the jetlag we stayed out to midnight swelling) but I was back to over 7min/km with no checking out as many bars as we could,

strength or stamina and only five weeks to prepare including BB King’s Bar, Coyote Ugly and Jerry AUGUST 2016 | ISSUE for the Canberra Half Marathon in preparation for Lee Lewis’ bar. the Nashville Marathon. SYDNEYSTRIDERS BLISTER

We had just three days in Memphis, sufficient time to visit The King at Graceland, the Lorraine Hotel where Dr Martin Luther King was killed, Sun Studios – the birthplace of modern rock and roll where Elvis recorded “That’s alright Mama”, Stax Studios – birthplace of Soul, the Bass Pro Glass pyramid (the biggest outdoor gear store you will ever see), as well as do a few sightseeing runs. All of this on top of every night trolling the bars on Beale Street (after all it was a holiday!). We drove to Nashville just 3.5 hours across Tennessee through the rain on the wrong side of the road to arrive in a grey Nashville.

Despite its greyness, the excitement was building up for the run and music in Nashville. I had planned to become accustom to Nashville on our first night here, and it didn’t disappoint.

The main street is called Broadway, with 2nd, Joe chasing a tram in New Orleans 3rd and 4th Avenues coming off Broadway; Broadway is similar to Beale Street and Nashville is a real party town, with countless bars, bands, tourists and beer, and only returning to the hotel to sleep. Our itinerary next day was jammed packed, including a visit to the Country Music Hall of Fame, and of course the Marathon Expo (which was the best one I have ever visited – we spent 4 hours there – shooting video clips, trying gear, testing driving a Toyota and meeting the Nashville Striders). We finished our day in an outdoor amphitheatre watching Steve Earle and Neil Young in concert (Big!). The next day we visited the Grand ole Opry and focused on staying sober and fresh for the race. 27

The day had arrived I set three alarms to wake us at 4:30am to ensure we could park at the 129 Stadium and walk across the bridge over the Mississippi to the start line on Broadway. The skies opened up with heavy cold rain and no real shelter. If that was not bad enough the event organisers decided to delay the start over safety concerns , which left us in the AUGUST 2016| ISSUE pouring cold rain in the starting gates for 50 Wet but delighted, Joe was not sure whether the locals were used to runners cheering during the run minutes (not happy Jan!!). SYDNEYSTRIDERS BLISTER

30,000 runners shivering were now ready – the first off was a 5km race then a joint start for the Marathon and Half (the vast majority doing the Half). Silvia and I were planning to run together which we managed to do for the 15kms before we lost each other in the crowd. The course had undulating hills for the first 17kms. I felt sorry for the marathoners as the turn off point was at the 18km mark watching the Half Marathoners heading home to the stadium.

Each mile had a bandstand with groups playing various kind of music, although they seemed a bit down due to the rain. The rain stopped in the back half and the final kilometres on the flat had me finishing in 1:53:46, just 1:16 slower than Silvia and Joe celebrating their achievements at the finish with their medals Canberra and Silvia came in 1:56:00.

After 12 days of music and hard partying we drove The finishing area was a treat with down to Lynchburg to visit Jack Daniel’s Brewery for photographers taking special posed photos and a day of bourbon before heading to Knoxville stay a mountain of goodies, so much so they gave with friends, Ian and Kerry. We were shown the you a carry bag for all drinks, muffins, rolls, along Smokey Mountains with Black Bears at close with our souvenir T-shirt and final free beer. quarters and spending a really touristy day in There were also live band playing on stage, but Gatlinburg, sampling over 30 different Moonshines by that time it started raining again. It would (did I mention it was a holiday?). have been a sensational finishing village on a The next week we travel through North and South sunny day. Carolina and Florida before spending last four days of our holiday in New Orleans reconnecting with Still giddy from our race results, our party the music and beer. In 28 days with 25 nights in the continued on the next couple of days, including US, we never saw nor had any incidents which say seeing Bonnie Raitt at the Ryman Auditorium so much about the friendly Americans and their and Ana Popvic at the City Winery. Nashville well-natured partying. The Rock ‘n’ Roll really lived up to its name as Music City – we throughout the USA are really fun and can make a were partying so hard we passed up a chance to great cornerstone for a running holiday. Their see Alice Cooper. music cities and their famous venue streets are what dreams are made of.

28 129 AUGUST 2016 | ISSUE

Joe at the Jack Daniel Distillery post-race Silvia's ready to party at Graceland SYDNEYSTRIDERS BLISTER Nutrition Challenges for Women Over 40 and What To Do About It Nicole Dynan (APD/SD) Nicole Dynan is the principal dietitian at The Good Nutrition Company and an Accredited Practising Dietitian & Accredited Sports Dietitian based in Leichhardt, Balmain and Neutral Bay in Sydney. www.goodnutritionco.com What can we do about it? “It’s all downhill once Women who are physically active in the years you turn 40”. leading up to menopause have been shown to be This complaint probably generally leaner and have a reduced risk of sounds all too familiar? developing chronic diseases. Studies also show us The fact is, that your that being active for 30 - 60 minutes per day is body does change as most beneficial in helping women to prevent the you age with effects like accumulation of extra kilograms. weight gain, loss of lean muscle mass, and Inactive or sedentary women lose approximately weakening bones. And 1% of their lean body mass per year after 40. Bone while this can seem to density loss also hits a critical decline one to two be a ‘crisis’, there is years before your last period and five years after much you can do with that. So there has never been a better time to exercise and nutrition to start or continue a variety of exercise and activities stem the tide of to build and maintain your lean muscle mass and declining health. preserve your bone health. What causes the weight gain? One of the biggest challenges as you age is unwanted Choosing some weight-bearing activities such as weight gain. According to the National Health Survey walking or running, together with resistance (2004-2005), weight gain is most prominent for training such as weights, Pilates or yoga, can help women between the ages of 25-34 (35%) and 65-74 you to build lean muscle and sustain a healthy (50%) year groups. bone density. A pedometer can also be an easy way to keep track of your daily activity, ensuring Research shows us that changes in your hormones consistency, especially when you are busy. as you age can cause your body fat to increase, particularly around your belly or mid-section. This Eating to support activity happens because the female hormone oestrogen Not only do you need to participate in physical drops off in the years leading into menopause activity but you need to eat well to promote (perimenopause), which usually begins in your 40’s. It muscle-protein building (synthesis) for growth, 29 drops even further, together with progesterone as repair and maintenance of your skeletal muscle. menstruation ends. Menopause officially starts one The optimal amount of protein at meal times is year after menstruation stops, usually around the somewhere between 20-30g and research has 129 age of 51. shown that evenly distributing this throughout the day (e.g. 30g breakfast, 30g lunch, 30g dinner) can The biggest problem with any increase in fat stores create better muscle growth (or a larger anabolic around your midline is an increased risk of diabetes response) than trying to cram it all in one meal. and cardiovascular disease as insulin sensitivity This is because protein synthesis has reached its

changes. Learning effective strategies to prevent maximum around 30g, so having more protein in AUGUST 2016 | ISSUE weight gain is key in helping you to prepare for the one hit will provide no extra benefit. inevitable physiological and metabolic body changes. SYDNEYSTRIDERS BLISTER An even spread of protein throughout the day could look like this: Breakfast: 2 large eggs on 2 wholegrain toast + spinach, tomato & mushrooms Lunch: Chicken (100g) and vegetable casserole + brown rice Dinner: Tuna (95g) and feta (30-40g) salad

Ensuring that enough protein is eaten after exercise is another easy way to build lean muscle mass. Skipping breakfast after an early morning workout is not only a missed opportunity for your muscles but will undoubtedly lead to over-eating throughout the rest of the day as your body tries to play catch-up. Sleep Balancing not only your protein but complex Sleep is arguably your most important health carbohydrate food (low glycaemic index carbs) across pillar. Failing to get a minimum of 7-9 hours the day can help reduce overall kilojoule intake and per night can not only increase your hunger help control ups and downs in your blood sugar levels. hormone (Ghrelin) but reduce your satiety Eating in reverse with a larger meal at breakfast, a hormone (Leptin), encouraging you to eat moderate meal at lunchtime and a light meal in the more food, eat more often and feel less full. evening can work for most people. Watching extra Getting enough sleep helps you to make kilojoules sneaking in from beverages such as alcohol, better food choices and gives you energy to smoothies and large milky coffees can help reduce exercise well. your overall kilojoule intake in line with your declining energy needs. Practising a regular sleep routine can help reduce insomnia, along with: Protein in addition to calcium and vitamin D are • Have a light evening meal important nutrients for maintaining healthy bones. • Exercising early in the day After the age of 50, the recommended daily allowance • Reduce caffeinated beverages 8 hours for calcium jumps from 1000mg per day to 1300mg before bedtime per day. • Refrain from drinking alcoholic beverages 3 hours before bedtime Follow this link to ensure you are getting enough. • Turn off technology and read a book • Sleep when you are tired Gut changes Digestive issues can peak after 40 with changes in If insomnia and hot flushes continue to ovarian hormones contributing to belly bloating and disrupt your sleep, speak to your GP about unhappy intestines. Other symptoms such as pain and medication options. 30 changes in bowel habits can occur and lead to much social distress. Gut bacteria also change with age and A final word

may lead to lactose intolerance or other food Changes to our body are occurring 129 intolerances. Chronic antibiotic use can make this throughout our lives and perimenopause and worse and sometimes your GP or Dietitian will menopause are no exception. Reading widely recommend a probiotic in an effort to boost the to know what to expect can empower you to number and variety of protective microbes. The good prevent the negative effects of hormones, news is, digestive issues are often easily resolved with muscle and bone loss and digestive issues. professional guidance. If digestive issues are ruining Seek help if you need it and look forward to AUGUST 2016| ISSUE your life, contact Nicole via www.goodnutritionco.com living your healthiest life yet. After all, they do say that life begins at 40! SYDNEYSTRIDERS BLISTER PBs & Ice Cream Kelsey Grant

My daughter Melissa is 8 years old and we ran the City2Surf together for the first time smashing it in 2:06. It's a real fine line between encouragement and enjoyment, and pushing too hard and not having fun. I think we got it right this time! Walk up the hills, towards the finish, the downhills and flat bits too! Here are some photos of us at the finish and along the way!

Clockwise from top: Kelsey and Melissa at Heartbreak Hill; Melissa enjoying some ice cream to celebrate her achievement; Melissa and Kelsey showing off their C2S medals; 31 sprinting down the finish chute! 129 AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER UTA100

THE ULTRA ON SACRED GROUND Sarah Robinson

"Out here nothin' changes Not in a hurry anyway... You're standin' on Solid Rock Standin' on Sacred Ground..." (Lyrics to "Solid Rock" by Goanna) SYDNEYSTRIDERS BLISTER

There were just two sections of UTA100 when I needed the 'lift' that music would give me. As this song was playing on my iPod, I was in the pitch dark in the middle of the Blue Mountains, walking on the very sacred ground that I and all the other UTA competitors had been welcomed onto by the traditional owners of the land during an event briefing the night before. As Solid Rock played I smiled...not for the first time and certainly not for the last...even though I had been on course for over 16 hours and knew I still had about two hours to go until I crossed the finish line.

In the early hours of the morning on Sunday, 15 May 2016, I completed my first 100km trail run. With 4,300m elevation and an estimated 7,000 steps of stairs, it demanded months of training. The hills and stairs were equally brutal, taking us higher and higher and rewarding us with breathtaking views, then plunging us back down into the valleys, before sending us up, up, up again. Some more experienced trail runners I train with have told me that it's the toughest 100K ultra in Australia. It's definitely the toughest race I've done in my life, but what I experienced that weekend will stay with me forever.

I savoured the experience. Recalled some sage advice I had been given, such as: "If you feel comfortable, you're going too fast". The result - a strong mindset throughout, no cramping and very few niggles.

I wanted to enjoy my first 100K event. I wanted to finish upright and in one piece and I did!

I paused every so often to rummage amongst 33 the jumble of mandatory gear in my pack searching for my phone, so I could take a photo of landscape so vast and extraordinarily 129 beautiful it would stop all thought of the reason I was there at that moment: listened to black cockatoos screeching high above in the clearest blue sky; breathed in the clear air – and then smile (many times!) and laughed and chatted with other competitors. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER

I took a deep breath at the top of Iron Pot Ridge The finishing chute…the final 100m...seeing my as the sound of didgeridoos filled the air - their husband Ant standing there calling my name. deep resonance stirring emotion within me. Screams, hugs, me jumping up and down with Laughed at my own craziness and mostly out of energy that I had not thought I had left in me just control descent of Iron Pot...I'm not much of a moments before. Ant saying: "I have a surprise skier so have never experienced a Black Run, for you" as I spotted my two beautiful girls over but I reckon this came close! I inelegantly his shoulder. careered out of control most of the way down, reaching for trees (and the occasional runner) to Words fail me now. I can't describe what I felt. save me! Relished the energy and atmosphere We crossed the finish line together, my girls at the checkpoints...oh yeah, and the food too (2 and I. It was the best finish line photo ever. minute noodles anyone?). And, as day became night, I stargazed into the blackest sky with the Thanks to everyone who sent messages of brightest stars ever. No city lights to dim their support and encouragement. I quite honestly feel radiance out here…nothing more than the light overwhelmed and humbled by how many people from the runners’ head torches. Then, after 18 were thinking of me as I ran that weekend! hours on the course, I finally hauled myself up The most grateful thanks to my wonderful Mum the final 951 stairs to the finish line, heart and Mother-in-Law for taking care of our racing, blood pounding in my ears, and every so gorgeous girls as Ant and I took to the trails to often my quads failing to do what I was train on the weekends - there is no way we could demanding of them. partake in this madness if it wasn't for both of you!

34 129

Sarah running down the

finish chute with her AUGUST 2016 | ISSUE daughters at the UTA100 SYDNEYSTRIDERS BLISTER

Special thanks to my good And, in the true tradition of saving the best for last, thank you friend Melissa for sacrificing to my hubby, Ant. You are my best friend, the love of my life, time with her own family to my running buddy. You believe in me and support and drive my girls up to see me finish (you are awesome!); encourage me, no matter how madcap some of my ideas are! to Chris Jackson for looking I love you. after me at CP3&4; to Jackie Minutes after finishing in the early hours of Sunday morning, Ramsay and hubby Ant for I was asked if I would do it again. Unhesitatingly, I responded looking after me at CP5 (after they had both run in "Yes"! the 50K event and achieved their own amazing times!); to Kora Murphy (who smashed out an amazing PB in the 50!) for waiting in the cold at the Fairmont and giving me the biggest warmest hugs – it wasn’t easy leaving you and returning to the dark; to everyone I ran and chatted with along the way, making some kilometres pass easily; to the couple with the beautiful Great Dane standing on the corner on the approach to CP4 – thank you for permitting me my “four-legged fix” – nose-to-nose with one of the largest breeds of dog in the world, wise and powerful eyes gazing into my own, momentarily taking me back to my childhood; and to the fantastic organisers and marshals along the entire 35 course, some huddled in sleeping bags, in the dark,

literally in the middle of the 129 bush - you guys are the best!! Huge, heartfelt thanks to those who donated to my fundraising page for Beyond Blue. I have fundraised over $3,100, Still smiling: Sarah mid-way at the UTA100 AUGUST 2016| ISSUE well exceed my expectations. SYDNEYSTRIDERS BLISTER Striders can Walk! Rod Bennett 10 July 2016 was a defining moment for me, where I realised that Sydney Striders are more than a just running club. In the past 8 years as a Strider I have ran many Saturday 10km, but injury has always prevailed and prevented me in running more than a handful of events each year. In that time it has been a privilege to be a Strider, and to realise that we are not Rod's bronze medal at the NSW Road Walk simply ‘just a club’, but an encouraging community that has Championships allowed me an opportunity to compete when I thought I did not have the ability to do so. Half an hour before the event one of my fellow age group competitors asked: “Rod, are you doing To backtrack, in November 2015 I headed to the gym and the long event?” to which I replied “I have never weights in the hope to get fitter and less injury prone, done one of these, but I am going to have a go”. because I have promised to run the City to Surf for the He then told me he had done 30 of these long Cancer Council in 2016. However, during the recent April 10K events and advised to take it easy for the first four at Lane Cove, I incurred an injury mid-race. As a result I laps so as not be penalised and then push on; decided to shift my focus to race walking. easily said than done I thought! Race walking is more than just competing; it is an insane The minutes ticked by and then we are called to mental battle in making sure you walk according to race the start line. The next thing I knew, the gun went walking rules and not be penalised. After each race I feel not off and so I better start walking! Before I know it only physical fatigue but fatigue mentally. the leaders have left me behind. It was funny how that I was at a place where I have never been In the past 7 years I had competed in some race walking before and wondering how will it all end. events as a Strider, with the toughest and longest being the NSW Long Walks Championships in 2010 - a 15km at the I finish the first lap in 15:27 and was rather Nepean Rowing course on 1 August 2010. The race walking pleased with myself. My mind is churning the community is a very supportive one as each competitor time and I start thinking of one lap at a time; I am during the race encouraged me to keep going and this a Sydney Strider and I have to keep going and I definitely helped me to finish in a time 1:59:51. have to finish. My mind is now thinking to focus on getting to 5 laps - 5 laps and 10kms. I passed So here I am, on 10 July 2016 - event morning - I roll out of the first water stop at the start of the third km and bed at 4.30am to drive to the Nepean Rowing venue again – this was a decision I was going to regret. first time in 6 years. I arrived early to compete as a Sydney Strider in the NSW Road Walk Championships, commonly Alongside the rowing course there was a slight referred to as the “Short Walks” and compete race in my breeze and my mind relaxed looking at the ripples Masters age group event over 5km. I don’t really know what of the water. I was seeking distractions to help prompted me but I decided to be adventurous and to me turn over the lap numbers. challenge myself to compete in the Open 20km event being 10 laps of an out and back course beside the rowing course. The turning point of each lap proved difficult in This was a course where memories came flooding back of 36 turning so as to not bend your knees and thus nearly two hours of pain and agony in 2010, but this day I avoiding the ire of this particular race judge. would be going where I had never been before in race walking. 129 During each kilometre up and down the course I would pass several race walking judges thus I Here I was at 62, doing something that was way out of my needed to focus on my walking style; a mental comfort zone, and importantly, to think this was not a drain on my energy level. Before I knew it I have Masters Age Category event but a NSW State Open Athletics completed my second lap in 31:17 as I continue to event that was four times further than my age group event. focus on keeping up 8min/km. I am now into the Personally, it was about representing Sydney Striders first fifth km and gladly stopping at the water station. and foremost and to proudly display our club colours. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER

To think they call this the “Short Walks”! After the event I was advised by Athletics NSW that they were unable to confirm about me being the oldest to have received their first State Open medal in 100 years.

But unofficially I am the oldest open medallist in The lap numbers start to turn recent years. There must be something to that and at 5 laps in just over 1:19, old saying, “walk, don’t run”. I now know that and I am still under 8min/km. Sydney Striders do both run and walk! My thoughts began to wander and to focus again I tell myself that the race has just started from scratch and I am on my first lap of 5. While I am walking there are also other races in action. At one point a judge tells me that training is to use Left and right: Rod the other path to which I reply during the NSW Race “I am in the main event”. Walk 20K at Penrith.

In the middle of the race, I lifted as my friends yelled out “keep going Rod”, “you are going well mate”, “just keep going”, “Rod keep your head up”. I realise that the 9th km was my fastest km of the race and I realised I was using other competitors to help me along. I get through the sixth lap and then I am at the end of the 13th km in 1:44 at exactly 8min/km, but I am now also slowing down and the race is now getting tougher.

At 15km I am finding the turn at each lap so hard as I lose pace while turning, and end up goose stepping to turn to avoid bending my knees hard as I then head back again down to the lap start line. I finish the 8th lap in 2:11 and I am now 3 minutes behind. I then hear the sound of a spectator who has finished his race “come on Rod you have only got 2 laps to go mate and Postscript: you will have a State medal”. That brought me to tears as the I finished the walking season in 4th place for pain increases. I know I have to keep going; I am now in a battle NSW Male Distance Walker of the Year. Recently of attrition not knowing whether I will last the distance. The turn in a 10K race walk and received a silver medal was getting more difficult to turn and not be penalised. The pain and set a PB in 1:10:08, beating my 2015 in my body and feet is intensifying. Australian Masters by 3:44. Later I found out that if I had entered in the Open 10km instead The race is now getting tougher and I was losing focus. And of Masters – I would picked up Open points as then I hear the glory bell; a sound I did not think I would hear well as the Masters Silver medal and a 3rd when I started over two and half hours ago. Soon I am 600m placing in NSW Male Distance Walker of the Year instead of 4th. from the finish when my fingers started to tingle and I know 37 that dehydration is now hitting me. I clench my fists to ward off the effects and decide this is it; I tell myself “Rod you must finish Such is life. and not fall short”. The last 50m felt like 250m. City to Surf 2016: my 3rd run for the Cancer 129 I finally cross the line to fall into the arms of officials and finish Council in 77:13, which was 6:45 faster than in 2:54:24, exhausted and unable to walk. I was helped to a seat 2015. I raised around $10k over the three years. and given a bottle of water. On this day I know I have proudly flown the colours of Sydney Striders for all to see. I am a My next challenge is the World Masters 20KM, Sydney Strider and at 62 and I have walked my way to my first Perth; giving me an Australian Walking ranking ever NSW Open State medal, a bronze. with a minimum of two 20km events and a 10km event in 12 months. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER MARATHON TRAINING GROUP Phil Skurrie The Sydney 2016 Marathon Training Group kicked off in May this year and we are now more than 12 weeks through our 20 week program. Our sights are set squarely on the Blackmores in September.

The group has moved to 25km Sunday runs for the month of July and will be stretching to 30-35km runs during August. Be sure to look out for us at the STaRs and as always, we encourage more experienced Striders to join the group and pass on your valuable words of wisdom for the Striders’ newest would-be marathoners!

The MTG are looking forward to the “Sydney Marathon Sneak Preview” STaR on The MTG likes to stop and admire the the 28 August so we can have a good long scenery look at the marathon course. Perfectly positioned 3 weeks before the Sydney Marathon, it offers a 5:30am start and a 35km long option. We hope to see a big crowd of Striders on the road at this Sneaky STaR.

Onwards towards Sydney 16 we run….

Your MTG team: Phil Skurrie, Maddie McKillop & Shika Raju.

We would like to send a very big thank you 38 to those Striders who join us on the road – we love and appreciate your company! 129

MTG Information:

If you want to receive weekly updates on the MTG, and to be informed of future MTG events, please send an email to Hills are an opportunity to take photos! [email protected]. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER FROM CANBERRA TO PARIS – 12 MONTHS TO REMEMBER Sarah Pinder

Sarah (left) and Maddie (right) at the 2016

Striders at the Blackmores Sydney Running Festival Marathon

When I finally said it out aloud, I realised that was With the ongoing support of Tony Kellner and it – there was now no way back. I’d committed, I’d his polite mantra reminder to “pick my feet made a promise to myself and I was part way to up” whenever I got tired, as well as the ever realising a lifetime ambition – running a entertaining and never-ending conversation marathon. with my new-found and best running buddy So, next steps…get some good shoes, get my Maddie McKillop, Maddie and I made it to the head around running for over four hours without start line. I don’t think anyone forgets their stopping, and get some equally crazy running first marathon – a ridiculous mix of nerves, buddies to make the whole process fun. Enter fear and just a splash of excitement too. And Sydney Striders Marathon Training Group (MTG). as we set off on that dark Canberra morning, Having only ever run a half marathon before (and pockets stuffed with GU gels, and heads full subsequently declaring I was never, ever running of first-timer’s advice, little did we know how further than this in my entire life!), I was under no amazing that runner’s high would feel four illusion that my latest undertaking was going to hours and 12 minutes later. Although, I have be a big challenge. But that’s the whole point isn’t to admit after hitting the wall really early at it? I decided to ease in gently and join my first 24km where my legs turned to blocks of lead, 39 Striders MTG run at the Emerald Excursion. Living I wasn’t sure I would make it to the finish in Annandale it was a mere three minute drive (hard lesson learnt about the importance of

from home, so absolutely no excuses…although I hydration)…but of course my competitive 129 have to admit half way up that first hill on Nelson edge kicked in and despite falling behind Street I was sorely tempted to just duck off to the Maddie in parts, our pact to run and finish left and crawl back into bed! But I didn’t, I kept together kept me going, and I dug deep to going, and I kept going all the way to Canberra in claw my way back to her at 40km. Cue big April 2015, as each Sunday run I ticked off smiles and a few tears at the finish, as well as another milestone – over 21km, over 3 hours the declaration of “never again” and of running, over 30km (choking back the emotion!) course a few glasses of celebratory bubbles. and finally the magical 35km. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER

So roll the clock forward 12 months, and Maddie and I have recently come back from our second marathon – in Paris! Forget that declaration. What they say about marathons being addictive is true. When you’ve done one, the next one seems so much more attainable. So on one of our weekly laps of the Bay Run we entered into a new pact – an overseas marathon, and Paris seemed as good as anywhere. I mean, who wouldn’t love to run past the Eiffel Tower, the Louvre and along the Seine before breakfast?! This time around we learnt from the things we hadn’t got right the first time, but most importantly the fear was gone. We now knew we could run the distance, but what we hadn’t factored in was how outrageous it Maddie and Sarah at the Paris Marathon expo would be running a marathon alongside 40,000 other people. The crowds were phenomenal, both competitors and supporters, and by 10km we realised that it wasn’t conducive to running a personal best. So we instead settled into a steady pace and sat back to enjoy the fabulous Parisian sights accompanied by the cheers of “Allez Allez”. This time the finish line came with a big grin (although Maddie might say there was an element of grimace in there too!). The post-run celebrations followed a similar pattern with some nicely chilled bubbles, although being in Paris it would have been rude not to indulge in a croissant or three too! Maddie and Sarah running at the Paris Marathon 2016 It’s amazing what you can do when 40 you put your mind to it, yet I know I would never have conquered this

massive milestone without the 129 help of Sydney Striders, so a huge thank you…and it’s now on to the next goal…Sydney Marathon – marathon number 3, on home turf. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER Trio of Marathons The idea of planning a European holiday around Enrique Suana marathons has been in my mind for a while, and so I finally researched and realised that Paris, Rome and Zurich Marathons were all in April 2016.

And it wouldn’t be a proper holiday without a slight twist…

Backstory: I also spent some of my running time helping my friend Stephen Green, whom I met while volunteering for Achilles Running Club in Sydney. The club is an organisation focused on helping people with disabilities to take part in running events. Stephen has a rare neurological condition called Meige Syndrome which affects eye and neck muscles, Stephen completed his first marathon in Melbourne in October 2015 in 4:56, which was a qualifier. Being an opportunity of a lifetime, we gathered the required medical documentation for the B.A.A. and securing Stephen’s entry to the event. We finalised it all in March so now our European (marathon) holiday Enrique in Paris at the marathon expo (above with would have a slight US twist to it. fellow Striders David and Danae Bell and Shika Raju; and below, at the start line of the Paris Marathon First stop: Paris. It was chilly; however, there was a warm 2016. forecast for race day. This was good news given we trained during the summer leading to April. When we arrived we met with other Striders Dave and Danae Bell, and Shika at the expo to collect our bibs.

On race day morning, we all arrived to our very packed corral for the 9:45am start. When the start gun went off I was feeling optimistic – however by 20km I was spent. I hit the wall - legs went to concrete, even though I had trained in the Australian heat, the heat on race day got to me. I ate some of the bananas and sugar cubes on 41 course but they did not help.

It was a struggle: 30km, 35km, 40km…the crowd by then 129 has congregated and it made my suffering worse. Around this time people were throwing bottles (they only gave bottles at the waterstops) and one person accidently hit an Englishman who very vocally told him off! It was rather – entertaining for a minute, but still, the remaining 2.2km felt like forever. AUGUST 2016| ISSUE Finally I see the Arc de Triomphe – the finish line, in 4:10:46. I was spent and needed a beer badly. I also lost my confidence for the next run at Boston and I needed to figure out what went wrong. SYDNEYSTRIDERS BLISTER

Boston: Luckily the time zone difference The final sprint down Boylston Street was extra was minimal (8 hours) and it helped my special: the people, that feeling of recovery. We arrived on the Saturday and accomplishment which is made extra special Stephen was due to arrive on the Sunday. given Stephen’s circumstances. For anyone It is my first time to the US and I was who knows Stephen they know he loves a excited and had no idea what to expect. sprint at the end, but there was not much of The finish line had been erected and that this time as he had used his energy Boston had been hit with marathon fever, throughout the marathon and finished in it was electrifying, we picked up our bibs 4:33:52, Which was a massive 23minute the next day at the most amazing improvement over his last marathon time in marathon expo. Melbourne!

Race Day, like in Paris was an unusually We did it, what an amazing day! The warm Boston day. I started getting nervous celebrations carried on into the evening and on the bus from Boston Commons to the we also met up with fellow Sydney Striders Hopkinson, because it felt like it went Chris, Stephen, Seb and Neil to celebrate. forever; do we really have to run all this way back to Boston? The walk to the start line from the village was a bit of a tease about 1km but a good warmup. We entered our corral and the atmosphere at the start was incredible, as was the majority of the run. Spectators lining the roads and having front yard parties to help cheer the runners on. Stephen and I had a good hydration strategy and refuelling strategy so were both feeling optimistic for the duration of the run. As the run progressed my doubts of lasting the distance evaporated.

The Boston Marathon has a proud tradition of welcoming people with disabilities to the event. We ran with 42 another vision impaired crew for a small period of time, and encouraged each other along. Arriving into Boston city was 129 amazing, the whole time the crowds had cheered us on, with a ‘Go Achilles’ was heard every 2 minutes during the run. One extra special part of the run was Steve saying hi to his granddaughter Jasmine - I wonder what she’ll think when she sees Stephen and Enrique completed the Boston AUGUST 2016| ISSUE Marathon on a high! this video in a few years’ time. SYDNEYSTRIDERS BLISTER

I was more than ready to start enjoying my holiday at that point, but Zurich was the week after, well 6 days after actually. I was wondering if my curse of warmer weather would happen for Zurich. My uncle had called to advise that Zurich was nice and warm at 21C. The next day the forecast indicate Sunday snow and tops of 6C. I picked up my bib from the expo, pumped for whatever result, a PB would be nice but I was happy to finish!

I left my uncle’s house to catch the tram to the city, proudly wearing my wafer thin Boston jacket and shorts. I didn’t think I’d need anything as I usually warm up during a run - how wrong was I! It started raining at the start line which about 5km in, rain turned to snow. It really hurt between 5 and 15km as I was the coldest I had ever been in my life. It was akin to running in a freezer - I was wet from the rain and the snow landing on me made it even colder. After about 20km it stopped snowing and I started feeling warmer at 6C, as weird as it sounds it felt warm Enrique at the Boston Marathon race expo compared to the snow. Then at 21km something amazing happened, my uncle had caught the train from Zurich and was there to cheer me on. We high-fived and he hopped onto the train to meet me at the finish. His presence gave me more of a boost than any gel could have.

Normally at about 35km I start feeling tired and fatigued – but I didn’t feel it 43 then. At 38km they started serving cola, which got me to the finish in 3:39:05

which was a new marathon personal 129 best.

That was such an amazing feeling, and an amazing way to finish off my marathon trio. My family was also there at the Enrique with his wife and family in Zurich finish, which made everything super special. AUGUST 2016| ISSUE SYDNEYSTRIDERS BLISTER

TRIBUTESThree of our Striders have sadly passed away in the last couple of months. Ron Daly, Peter Johnson, and Wayne Pryke. The following are short scripts to celebrate their achievements and life. SYDNEYSTRIDERS BLISTER My buddy Ron Daly Lesley Maher

Ron has been a big part of my life for a long time – I will begin with his running. Although he has always been athletic, Ron started running fairly late in life, at the tender age of 60 after open heart surgery.

Ron joined Sydney Striders in 1989. This is where we met and we quickly became lifelong friends. He loved the friendships he made in Striders and was always proud to wear the green and white. He consistently won his age group in all distances up to the marathon and broke records along the way.

Ron was always interested in how I was going and would always run after Lorraine and Deirdre and wanted to know what times we were running. He was never short on advice. He was a no BS kind of guy. Ron was always supportive and I Top: Ron at a 10K race and bottom: with Lesley and think he was extremely proud of us! other running friends at one of their group runs

As his running got more difficult he started kayaking. Ron, along with Jim Screen and Manfred Fielder would go kayaking weekly. I suspect there would have been a bit of talk about the good old days of running there too. Even in his later years he would explain to me that he wasn't able to run as much as he used to 4532 (he was getting close to 90 at that stage). He 127 never lost his love of running. He was always a 129 runner at heart. He will be missed. He was a gentleman and one of a kind.

10km 42:49 Centennial Park 1/2/91|Half 1:34:50 SMH 1/5/93 | Full 3:28:46 ANZAC 1/4/90 AUGUST 2016| ISSUE DECEMBER 2015 | ISSUE SYDNEYSTRIDERS BLISTER Memories of Peter Johnson Joe Degabriele

Peter Johnson. Photo credit: Getty Images (http://www.foxsports.com.au/)

Sydney Striders and the Australian Rugby Peter also played 215 first grade matches for community are mourning the sudden loss of Randwick and was named in the club’s team one of Australia’s most colourful and of the century. respected hookers, Peter Johnson. Peter spent years as a sports journalist The former Wallabies captain suffered a before turning to the business sector. heart attack at his Seaforth home, on Sydney’s northern beaches. Peter was a fitness fanatic, hence he joined 4632 Sydney Striders to keep fit in 2003. Below 127

Peter was aged 79. He is survived by his are his personal bests. 129 wife Sue. 10km 1:05:39 North Head 4/9/04 | Half Johnson made his Wallabies debut in 1959 Marathon in 2:26:13 Sydney 14/9/03 | and retired from international rugby in 1971 after 42 Tests. At the time it was an

Australian record, which included five as AUGUST 2016| ISSUE DECEMBER 2015 | ISSUE captain. SYDNEYSTRIDERS BLISTER

My Friend Wayne Manal Garcia

Wayne Pryke passed away on 15 June 2016, a Strider since 2004 and became a constant presence around Sydney Striders as well as became my close friend. Wayne touched so many people’s lives though his passions including music, books and running. Before the days of Facebook and other social media, a few dedicated runners congregated in the forum chatroom called ‘Coolrunning’, to share their stories of running and life. One of Wayne’s oldest running buddy, Ray (aka Eagle from Coolrunning), remembers Wayne was an original Coolrunner – member number 50 and known there as Johnny Dark or ‘JD’. Wayne was my running companion, always there and always quietly listening to everyone’s stories. He would listen while Wayne (right) with Craig, Miia, and Manal at we let our guard drop, forget he was a bloke, and chat about the Centennial Park Ultramarathon 100k all kinds of things I’m sure he laughed to hear. relay in 2015 Wayne was one of the most considerate and generous people we know: whenever he was going to meet someone, he would always take something to give them. Whether it was a book, a magazine, a CD, or a movie ­ all of the things he was passionate about ­ it was always carefully selected to be something you would love. His most recent passion was his dear Gowan. For the last two years he found a special love with her. They were introduced by Amanda, one of his running buddies, and soon started dating. Gowan will treasure her time with her “darling man”. Wayne was a man of few words, unless it was about music, movies, books, art or the like. I know that Wayne connected with people through his great passion for music – sharing mixed tapes on Mixcloud and his amazing record collection with his dear friends from Brisbane, Tess and Graham. Wayne’s love for books also drew him to working at the cookery book with friends Shaun and Kevin, which he loved. Regardless of the topic, the way you would know if Wayne was interested or excited about something, he would have a 4732 twinkle in his eye: he would lean that little bit closer to

you…and when he was speaking his entire presence just 127 changed and it was like he was re­living the story, like it was it 129 an album or a concert… Like all of us, my life won’t be the same without Wayne and we will miss you.

Wayne at the SMH Half Marathon 2016. 10km 42:48 ANSW Homebush 1/5/10| Half 1:32:04 Central Wayne has competed in this race 25

Coast 3/12/06| Full Marathon 3:23:45 Macleay River 13/6/10 AUGUST 2016| ISSUE times, with the organisers recognising his 25 x SMH Half Marathons | 6 x Gold Coast Marathons | 8 x DECEMBER 2015 | ISSUE achievements through a personalised bib. Canberra Marathons | SYDNEYSTRIDERS BLISTER Juniors Corner Tony Wong with contribution from Josh Phillips, additional photographs courtesy of Wally Phillips, Greg Constantine and Janet Jagger

Membership Membership currently stands at 113, 11 more members than August 2015. Anyone interested in training with us please contact [email protected].

2016 Annual Awards Dinner Josh Phillips became the first junior to win the prestigious Maria Jimenez Cruishank Award. Josh Phillips at the 2016 Sydney Striders Annual Awards Dinner for his performance in 2015. His major achievements in 2015 were as follows:

• NSW Under 17 Male 800m and 1500m Champion • Australian Under 17 Male 1500m and 200m Steeplechase Champion • Member of the 2015 Australian Under 17 Development Squad • Josh also holds junior club records for the 1500m, 3000m and 2000m Steeplechase. Josh Phillips, winner of the Maria Jemenez Cruikshank Award 2015 Australian All Schools 400m hurdles Champion Tessa Constantine was named Summer Junior Athlete of the year for the 2015/16 season while NSW Champion Kieran Tall was the Winter Junior Athlete of the Year for 2015 season.

Last but not least, Emma Jeffcoat who competes in the under 23s and is part of the Junior Squad was the Triathlete of the Year.

4832 127 129

Caroline Yarnell and Tony Wong presented the awards to Junior Triathlete of the Winter Athlete of the year, Kieren Tall and Junior Summer Athlete Year, Emma Jeffcoat. AUGUST 2016| ISSUE

of the Year Tessa Constantine. DECEMBER 2015 | ISSUE SYDNEYSTRIDERS BLISTER 2016 ANSW Winter Season 2016 proved to be the most successful cross country season for Sydney Striders Juniors. In our tenth ANSW season, we had teams in 9 of the 10 junior age groups and we won 6 of them, finished second in two, with 2 B teams also finishing in the top 3.

The Juniors at the NSW Road Running Championship

Top 3 clubs of the season by age group: • Under 12 Girls (12 teams): 1. St George, 2. Sydney Striders A, 3. Sydney Striders B • Under 12 Boys (7 teams): 1. Sutherland, 2. Sydney Striders, 3. St George • Under 14 Girls (16 teams): 1. Sydney Striders A, 2. St George 3. Sydney Striders B • Under 14 Boys (12 teams): 1. Sydney Striders A, 2. Trinity Grammar, 3. Asics West • Under 16 Girls (11 teams): 1. Sydney Striders, 2. Asics West, 3. Sutherland • Under 16 Boys (13 teams): 1. Sydney Striders A, 2. Kembla Joggers, 3. Sydney Striders B • Under 18 Boys (6 teams): 1. Sydney Striders, 2. Kembla Joggers, 3. Balmain • Under 20 Boys (8 teams): 1. Sydney Striders, 2 Bankstown, 3. St George

The under 14 girls The under 20 boys

Participation Out of the 113 members, 69 ran 3 ANSW events or more. This was an increase of 17 4932 members since last year, with another 10 having 127

competed in at last one. 129

Double State Champion, Nicola Hogg running in AUGUST 2016| ISSUE

the first leg of the NSW Cross County Relays. DECEMBER 2015 | ISSUE SYDNEYSTRIDERS BLISTER Highlights • 13 year old Nicola Hogg, who competed in the under 14s, was the athlete of the season winning the NSW Road Race and NSW Short Course Cross Country titles.

• The teams consistently finished on the podium throughout the season

• At the Novice Cross Country Championships, the quartet of Liam Gorman, Harlan Mulherin, Max Mahon and Ben Jagger narrowly missed out a podium finish in the Open Race.

• At the State Road Race in Homebush, apart from Nicola’s gold, there were individual medals for Josh Phillips (Silver in the Under 18 Men’s 5k), Jessica Gocher (Bronze in the Under 12 Women’s 2.5k) and Daniel Francken (Bronze in the Under 20 Men’s 10k). In team races we had quite a number of our B teams finishing in the top 3. Out of a possible 30 medals across the junior age groups, we won 11. The under 20 boys’ team of Daniel Francken, Luke Simson, Adam Halmy and Harlan Mulherin didn’t just won gold in their category but was also the fastest Sydney Striders Jessica Gocher handing over to Team on the day in the 10k with an average time of Tabitha Palmer in the U12 4x2k in the 34.04. NSW Road Relays.

• At the Cross Country Relays at Miranda, the toughest fixture of the season, the under 20 boys, won their second gold of the season.

• At the NSW Long Course Cross Country Championship at Nowra, Kieran Tall and Luke Simson won bronze in the under 20 boys 8k and under 18 boys 6k respectively. The Juniors at the NSW Road Relays • At the Road Relays in Ourimbah, we had another at Ourimbah successful day with 8 out of the 11 teams finishing on the podium. Graduation As always every year, we say goodbye to a number of athletes who are moving on to the Open ranks. This year we say goodbye to Daniel Francken and Adam Halmy. Despite not training with us, they have both been loyal supporters of the club. Daniel Francken joined us back in 2010. A splinter 5032 Sydney Striders’ junior group from the Blue

Mountains was formed soon after. He was the first 127 junior to go under 9 minutes for 3000m on the track 129 and set the milestones for those who came after him. Daniel is heading off to the US to attend University of Mount Olive in North Carolina. Adam Halmy, together with his sister Bethany, joined us back in 2012 and has been a valuable member of the club since. He is another of our Adam Halmy Daniel Francken steeplechase pioneers on the track, and his dry AUGUST 2016| ISSUE

sense of wit will be missed. Adam will be competing DECEMBER 2015 | ISSUE for University of New South Wales next year in the Open Competition. SYDNEYSTRIDERS BLISTER

Oceania Melanesian Games

Tessa Constantine and Josh Phillips represented Australia in the 2016 Melanisan Games in Fiji. Tessa won her 400m hurdles while Josh was third in his 1500m.

Here is Josh Phillip’s account on his trip.

Going to Fiji for the Oceania Melanesian Games was my second international athletics trip. I was super excited and proud to represent my country again. It was a task to remember that although Fiji is an awesome place to have a holiday, we were there for business! I was competing in the U18 boys 1500m on the track. Training had been pretty mediocre leading up to the championships Tessa and Josh in their green and gold after a long stint of injuries, however I was ready to do my best!

After landing in Nadi, we had to get a 3 hour bus trip to the capital city Suva where the Championships were being held at the ANZ Stadium. The track was beautiful, with the beach only a hundred metres away. It had a spectacular view and a great atmosphere for athletics. The warm weather was a nice treat after enduring a cold winter here in Sydney. One of the things us Tessa’s gold medal from the games. athletes needed to remember was that our bodies were not used to such extreme humidity and heat, Unfortunately I got food poisoning the night before so it was essential that we kept our fluids up. my race which resulted in me having an average Getting healthy food was very difficult. The food at race in my opinion. Though I was disappointed I the hotel was nice but we only had access at knew that each step is a lesson learnt and now I certain times – hard on a teenage boy who needs know my mistakes that will be fixed next time. ready access to his chicken and pasta! After the disappointment of racing badly, it was great that the friends I had made only a few days For my race preparation, I did 6x200m on the prior had my back and were there to cheer me up! track with 200m walk recovery three days before After the competition we spent the days walking race day. This helped me to get my race legs around town and swimming in the pool. 3251 ready. After the session it was time to relax and begin to focus on the race! I tried to treat the race Although the Oceania Melanesian games were a 127 like it was any Treloare Shield or local competition relatively small international competition, it was big 129 as I didn't want unnecessary pressure on my back. enough to whet my appetite yet again for the big It was very exciting to put on the green and gold international stage. I encourage all athletes to look colours. Small things like catching yourself in front out for events like this as it is a great opportunity to of the mirror wearing that kit is what motivates gain experience, make new friends and gain me to work hard in order to have the opportunity international racing experience as I believe there is to go to these games and championships. The much to learn about international racing! opening ceremony was really nice with a Fijian AUGUST 2016| ISSUE DECEMBER 2015 | ISSUE Band providing live music while each country's Big thanks to Tony Wong and Caroline Yarnell for representatives walked onto the field. the ongoing support! We all need some picking up when the weather gets ugly right? I remember running by myself feeling lonesome, to train for what would be my very first half marathon and cursing everything in sight and I was only running 16 kilometres! Fortunately, I’ve discovered Sydney Striders and now I feel less alone (although I THE am still cursing everything in sight). I have to admit, some people like the “solitude” of the long run but for me, that’s just BS. I love my Strider mates and the banter that goes along while doing a STaR, a 10k race, while pacing an event or even for big races like the Sydney or Canberra Marathons! There is nothing like the LAST running community. Nothing! Thanks to new technology, we can continue that conversation along social media too so….

Do like our Facebook Page: https://www.facebook.com/SydneyStriders?fref=ts WORD Join the Members only group: https://www.facebook.com/groups/SydneyStriders/?fref=ts Or the Marathon Training Group: https://www.facebook.com/groups/115776728632956/?fref=ts By yer Social Media Admin And the Race Pacers Group: Gilbert D’Awesome (find me on Strava) https://www.facebook.com/groups/520230171443125/?fref=ts We are also on Instagram: @sydney_striders, Twitter: @sydneystriders and you can browse our blog on Tumblr too: http://sydney-striders.tumblr.com/

Be seeing you on the road, on trail, and during the STaRs. #GoStriders! NOMADIC | 2 4