October 2017 HomeRuns Newsletter of the Hobson’s Bay Running Club Inc, Melbourne John trims off more than time for an egg Train with The Hobos All The Melbourne Marathon News The NEW Club Colours From the President t has been a busy month with Mick Beasley In this Issue finds no matter From the President 3 the Spring Gift 1500 and the Melbourne Marathon Festival. how hard he Physio Talk 4-5 I tries young I was fantastic to see some great Know You Fellow Hobo 6-7 runs in the marathon and the other Tom Glover Nutrition 7 events connected to the weekend. has his measure. Melbourne Marathon 8-11 By far the standout performances Spring Gift 11 for me were Craig Gear breaking the much sort after 3 hour barrier August Handicap 12-13 and the impressive 3:25 run of Greenwich/Ted Joy Cups 14 -15 Chris Lang just 7 weeks after being Helpers 15 badly hurt after being hit by a car. Hobos Gear 16 These by no means deminish the Train with the Hobos 16 heroic efforts of everyone who ran. Last months handicap saw John Gray smash the 20 minute barrier roast lamb dinner. important the club has grown a lot to take home the Egg from Jason We are also havinfg a Christmas over the last 8 years but it is time Rees. get together at Back Alley Sally for new ideas and leadership. President: We also had the Spring Gift at 4 Yewers Street Footscray on I’d like to thanks Brian Armstrong, Mark Maloney which saw last years Greenwich Saturday December 2 at 6:30pm Michael Slee, Laura Smethurst, 9741 7587 0413 177 388 Cup winner run very well to win sharp. Come along for some great Abby Speakman, Ali McAleese, [email protected] again from Jason Rees who company and pizza. Please let Ildiko Plaganyi and Chris Lang for www.mmdcreativedesign.com.au appears to be the brides maid. Kieran know you are coming. their efforts with this newsletter On Melbourne Cup Eve, Remember we have the Annual I am more than happy to remain Secretary: November 6, we will again hold the General Meeting coming up at the editor if you can supply the stories. John Gray Phar Lap Handicap over 2 miles at November Handicap and we are This Saturday October 28 is the Treasurer: the Old Williamstown Racecourse. looking for a new President and October Handicap come along and Peter Buissink Last year this was a great night Newsletter editor. support the club. [email protected] and we followed it with a delicious I think change in the club is Mark Maloney Social Committee: Tammy Gonzales, Membership Fees Fees are as follows: Kieran Leonard, Dolores Quinn Single $45 ($40 to renew) Handicapper: Family $90 ($80 to renew) Mick Beasley Pensioners and Students (full time) $25 ($20 to renew) Editor: Mark Maloney 9741 7587 0413 177 388 Non financial members must pay a guest fee to enter the [email protected] monthly handicap and are not eligible to win the PRIZED www.mmdcreativedesign.com.au KENYAN EGG WEBSITE Website: Don’t forget our Website. It’s a great way to share information www.hobos.org.au or gossip, rather than waiting for the newsletter. Check it out, contribute and be part of Email: www.hobos.org.au [email protected] NEWSLETTER CONTRIBUTIONS Don’t miss out on getting your story in, contact Mark today, [email protected] 2 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 3 PhysioTalk Single Leg Bridge start Then lift you hips and butt withAbbySpeakman laying down with one leg up off the floor keeping the torso straight. change in overall weight. • Step up with high knee drive DON’THAVETIMETOGOTO • Lunge with single arm theraband TIMING YOUR STRENGTH THE GYM? row (tie the band to a door SESSIONS Below is an example of a simple handle) You need to time your strengthening program that you • Plank with alternating leg lift strengthening sessions around can complete at home. If you want • Side plank +/- leg lift your running program. It’s not to make it more challenging, then • Calf raises (double or single) recommended to hit the gym and add in some light weights (you can • Single leg squat tire your legs out before heading to purchase some dumbbells from the track for a run. Not only will your sports shops or Kmart). Other SPECIALOFFER! performance be affected but you equipment like therabands and 5 RUNNING CONDITIONING StrengthTraining may also be putting yourself at risk fitballs are also useful and can be SESSIONSFOR$50 of injury. The ideal time for strength a great way to add variety to your ONEVERYWEDNESDAYFROM Side Plank training is AFTER a run or on your program 6:30-7:15PM*(VALUEDAT$130) forRunners days off from running. Ensure that • Bridge/single leg bridge (*new clients only, offer can only be you have at least one rest day each • Side Stepping with theraband used once per person) week to allow your body to recover. around ankles ow that the Melbourne to reduce the repetitions. Later in leg work as well - not only does this marathon is done and dusted your program you can really ramp help you to activate the core more it’s time to talk strength training! up the resistance and drop the reps effectively but it will also allow you to YouN all know that you should right down to as low as 5-6reps x address any imbalances you have SPORTSAND strength train to get the most out of 4sets (make sure you get your form in strength between left and right your running (regardless of whether checked by a trained professional!) legs. Exercises such as step ups, you are training for 5km, 10km, half Slow, gradual progression with lunges, single leg bridges and single REHABILITATION or full marathon) but it is often difficult the strengthening work is the key arm rows are great exercises to add to know exactly how and when to - this will allow your muscles to into your training. Combined arm/leg CLINIC incorporate it into a program. adapt along the way and will help strengthening work together is also Specialising in to reduce the severity and length of a good way to challenge yourself • Running injures SPECIALOFFER! STABILITY the dreaded DOMs (delayed onset and also saves time - e.g. lunge with 5 RUNNING It is best to begin strength work muscle soreness). single arm row. • Running assessment and retraining at the start of a program, when • Back, neck, muscle and joint injuries CONDITIONING your weekly km’s aren’t too high, SPECIFICITY MUSCLEMASS • Pilates – group and private sessions SESSIONSFOR$50 and slowly build from there. The It is important to train the body Many long-distance runners initial focus should be on stability specifically for running - with the key are concerned that they will ‘bulk ONEVERYWEDNESDAY exercises such as single leg squats focus being on single leg work and up’ if they start to do strength To Book an appointment phone 0451 115 324 FROM6:30-7:15PM* or single leg dead lifts, planks, core (but don’t forget to do a few training and are worried that it may or [email protected] Abby Speakman (VALUEDAT$130) side planks and balance work on a exercises on the arms, they are have a detrimental effect on their (*new clients only, offer can BOSU. Start with higher repetitions important too!). So as good as performance. However, when you only be used once per person) (15-20), 2-3 sets, just using double leg squats and deadlifts are combine high volumes of aerobic 9/92-100ChampionsRd,Williamstown3016 your body weight then as you add for strengthening the legs you also work with strength training it’s in more resistance you can start want to ensure that you do single unlikely that there will be a significant 10%OFFFORALLMEMBERSOFTHEHOBSONSBAYRUNNINGCLUB 4 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 5 Living in Karratha and running Notsolongago: in the middle of nowhere (at the On my 25th birthday, after a few too crack of dawn, to avoid the 40+ many beverages I thought it would Know Your Fellow Hobo degree blazing sun) to the sound be a good idea to do a marathon of complete stillness, except for my and signed up on the spot. Not Laura’sRunningHistory feet on the road and watching the knowing much about running, PrePregnancy sun rise. I followed Steve Moneghetti’s marathon training program to a tea Bornat Mercy Maternity Hospital, Runningcareerbiggest and somehow made it across the Melbourne on 20/07/ 1984, Height: disappointment/s: line in tears. 165cm, Weight: 3kg more than pre- Getting injured close to an event. pregnancy – almost there! Isn’t that every runners biggest Finalthought: Profession: Teacher. fear/disappointment?. “I love that I finally have people that Married to Tim Boylan with one I can talk about running with. Prior beautiful babe who is just turned Aimsforthefuture: to joining the Hobos I’d get blank one. After cheering on the runners at the looks of boredom when I’d talk recent Melbourne Marathon a got running”. Hobbiesandinterestsoutside a bit of runner’s envy. So maybe running:Making cakes. Currently Laura trying hard to beat that another marathon?? Any takers to And next month there will be more attempting to make the entire handicapper... Hint Hint. train with me???. to say about Tammy. collection from the Women’s Weekly Birthday Book. Anyone who was around in the 80s you’ll know the one! EatWell,LiveWell,RunWell FavouriteMovies:My Girl.