new singlets - intraining Running Centre

Transcription

MARCH
running store run by runners
11
NEW
SINGLETS
March 2013
Published by the intraining Running Centre > We Love Running
Visit us online: www.intraining.com.au
33 Park Rd MILTON
Specialist Running Store
Sports Injury Clinic
Race Organisation Service
Coaching & Training Sessions
Running & Triathlon Club
Phone: 07. 3367 3088
33 Park Road Milton
FREE
MARCH2013
Running at the Mouth��1
intraining Footwear Matrix��2
Lost on socks?................................................................2
How physio can keep you running at your best.............3
Painful feet......................................................................4
In the long run.................................................................5
Fun Run Calendar.......................................................7-8
Ask an athlete questions��10
inreview...................................................................11-12
Nike Zoom Elite Shoe review��13
Hoka Shoe review��13
Brisbane Running Festival��14
Twilight Running Festival................................ Back cover
www.intraining.com.au
3
Dry
guy
Featured on the front cover:
Catherine Hargraves running the
2012 Noosa Half Marathon
5
21
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EVENT DATE: 24 MARC
H 2013
1/2 MARATHON, 10KM RUN,
5KM RUN/WALK & 1KM ACTIVE KIDS RUN
Running at the Mouth:
GOAL SETTING
10
14
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HIGH MILEAGE
Adidas Adistar Salvation
Adidas Adistar Ride
Asics Kayano
Asics Nimbus
Brooks Trance
Brooks Glycerin
Mizuno Nirvana
Mizuno Creation
Mizuno Enigma
New Balance 1260
New Balance 1080
Nike Vomero
Nike Eclipse
Saucony Hurricane
Saucony Triumph
Hoka Bondi
Hoka Stinson EVO
Hoka Stinson Tarmac
MINIMALIST
Brooks Pure Cadence
Brooks Pure Flow
Brooks Pure Connect
Brooks Pure Drift
New Balance Minimus Road
New Balance Minimus Trail
Nike Free Run
Nike Free 3.0
Saucony Mirage
Saucony Kinvara
Saucony Hattori
Inov-8 F-Lite 195
Vibram Treksport
Vibram Bikila
Vibram Bikila LS
Vibram Komodo Sport
Vibram KSO
MOTION CONTROL
FIRM NEUTRAL
Brooks Beast (men’s)
Brooks Ariel (women’s)
Brooks Addiction
Mizuno Alchemy
New Balance 940
Adidas Adistar Ride
Adidas Supernova Glide
Asics Nimbus
Brooks Glycerin
Brooks Dyad
Mizuno Creation
Mizuno Enigma
Mizuno Rider
New Balance 1080
Nike Vomero
Nike Atlas
Saucony Triumph
MODERATE STABILITY
Adidas Adistar Salvation
Adidas Supernova Sequence
Asics Kayano
Asics 3030
Asics 2000
Asics 1000
Brooks Trance
Brooks Adrenaline
Brooks Vapor
Mizuno Nirvana
Mizuno Inspire
New Balance 1260
New Balance 860
Nike Structure Triax
Saucony Hurricane
Saucony Omni
Saucony Guide
MILD STABILITY
Adidas Adizero Tempo
Adidas Adizero Aegis
Asics DS Trainer
Brooks Ravenna
Mizuno Elixir
New Balance 870
Nike Lunar Eclipse
Nike Lunar Swift
Nike Lunar Glide
Saucony Mirage
FLEXIBLE NEUTRAL
Asics Cumulus
Brooks Ghost
Brooks Defyance (women’s)
Mizuno Ultima
Mizuno Precision
New Balance 880
Nike Pegasus
Saucony Ride
TRAIL
Asics Trail Sensor
Asics Fuji Racer
Brooks Cascadia
Brooks Adrenaline ASR
Salomon XT Wings
Salomon Pro 3D Ultra
Salomon Crossmax Neutral
Hoka Stinson Evo
Hoka Stinson Tarmac
Inov-8 F-lite 195
New Balance Minimus Trail
Vibram Treksport
RACER TRAINERS
Adidas Adizero Tempo
Adidas Adizero Aegis
Asics DS Trainer
Brooks Ravenna
Brooks Pure Cadence
Brooks Pure Flow
Mizuno Elixir
Mizuno Precision
New Balance 1090
New Balance 890
New Balance 870
Nike Zoom Elite
Nike Free Run
Nike Free 3.0
Nike Lunar Fly
Saucony Mirage
KIDS TRAINING
Adidas Supernova Sequence
Adidas Supernova Glide
Asics 2160
Asics Nimbus
Brooks Adrenaline
Brooks Ghost
Mizuno Nexus
New Balance 860
New Balance 880
New Balance 890
Nike Free Run
Nike Lunar Glide
Saucony Guide
Saucony Ride
WAFFLES/KIDS RACING
RACING FLATS
Adidas Adizero Adios
Asics DS Racer
Brooks T7 Racer
Brooks Racer ST
Brooks Pure Connect
Brooks Pure Drift
Mizuno Ronin
Mizuno Musha
Mizuno Ekiden
Nike Lunar Racer
Nike Lunar Spider R & LT
Nike Lunar Speed Lite
Nike Zoom Speed Lite
Saucony Kinvara
Saucony Grid Type A5
Adidas Adizero Ace
Mizuno Transdash
New Balance 230
Nike Waffle Racer
Nike Jana Waffle
Saucony Kinvara
REGISTER ONLINE: twilightrun.com.au
2013 MAJOR SPONSORS
Proudly raising funds
to help cure cancer
We just had our first seminar of the 2013 Marathon School on Goal Setting last night. It made me reflect
on my changing goals over the years. It used to be all about running PB’s and winning races but as I have
become older and slower my goals have transformed into more health orientated concerns.
The last few years have been a difficult time to focus on my own running as we worked hard on the
business and kids needs. I became as unfit and as heavy as I have ever been in my life. I finally decided
I needed to do something about it and have picked a goal of running a fast marathon when I am 50 in
2014.
But that goal is a long way away so first I needed to have some goals to get me there. I started with
having a chocolate free January to get my eating habits back on track. Since the beginning of the year
I have lost 4kgs. I set weekly targets of weight loss for the first six months of the year and record my
progress on my training diary. I am still 20kgs over the weight I was when I was young and running fast
but will be happy to lose another 10kgs by July.
My other goal was to try and do some form of exercise every day. I did a lot of water running initially but
have now progressed to running every day. I have planned regular 10km races every 4 to 6 weeks so I
can see myself improving. Initially my goal was to run 50 minutes for 10km but my final goal for the Gold
Coast Marathon is to run the same pace for 42.2km. My ultimate goal for when I turn 50 is a sub 3
hour marathon.
1
MATRIX
CONTENTS
Will I make any of my goals? Only time will tell, but without my goals to motivate me and keep me focused it is unlikely I would make the
much needed change to my lifestyle.
Steve Manning
© March 2013. Published by Intraining Running Centre > “We Love Running” ph: 07. 3367 3088. 33 Park Road MILTON
Footwear brands we stock:
LOST ON SOCKS?
When it comes to buying socks, many people are overwhelmed and
confused by choice. At intraining, we’re commonly asked; “What are
the best socks?” Although it’s difficult to recommend the ‘best socks’
for any one individual, many features greatly impact foot health and
comfort, particularly in the long run (excuse the pun!)
Choosing the right socks can be difficult, and becomes particularly
important if you’ve had problems like overheating or blistering. First
and foremost, your feet must be kept cool and dry. Socks containing
a high percentage of coolmax material are effective because they
draw moisture away from the skin and create a more pleasant
environment for your feet. Synthetic and heavy cotton materials
should be avoided because they trap moisture and heat. Our
favourite coolmax socks are the Lightfeet Evolution ($34.95) and the
2XU Race socks ($19.95). Compression socks, and those designed
with extra arch structure and support hold the sock firmly on your foot
and help to prevent friction. The Compressport Run socks ($24.95)
and Nike Structured Cushioning socks ($24.95) are good options.
Sock thickness is a matter of preference, but can significantly
influence the fit of your shoes. The Lightfeet Evolution ($34.95),
Thorlo Experia ($34.95) and Thorlo Running socks ($29.95) are
great thicker socks, whilst good picks for thinner socks are the Injinji
Lightweight ($17.95) and Compressport Run socks ($24.95), as well
as options from Adidas and Nike (from $19.95).
Well-fitting socks are essential. Many pairs are now anatomically
designed, with specific socks for your left and right feet. They
improve comfort and fit around the toes by preventing gathered
material around your smaller toes and pressure on your longest toes.
Ideally the sock should conform to all parts of your foot, particularly
around the heel and through the arch, which are common blister
sites. Comprised of 5% lycra and with separate toe pockets, the
Injinji range (from $17.95) can’t be beaten for conforming fit, although
many others are anatomically designed to a lesser degree.
Never underestimate a good pair of socks. When searching for
your ‘best socks’, purchase a few different pairs and give
them the run-around to find your favourite.
Emily Donker
2
HOW PHYSIO CAN KEEP YOU
RUNNING AT YOUR BEST
Just as Formula One cars need engineers to keep them running
smoothly, professional athletes often call on the services of
Physiotherapists to maintain their high level of performance. For
some of us who may be more like an old VW kombi van than a
Ferrari (ie ‘weekend warrior’ rather than an elite athlete), regular
maintenance or repair when things go wrong is no less important.
Physios are like the mechanics of the human body and employ a
range of different techniques to keep it running smoothly.
Muscle tightness can develop from hard training sessions, over
training and stress. This tightness may contribute to muscle strains or
pulls, which results in scar tissue formation as they heal. Increased
muscle tension and scar tissue can result in decreased flexibility
which in turn can contribute to further injury. Massage is thought
to increase blood flow to muscles which, in turn, can improve the
healing rate of the tissue. Additionally, applying the right amount
of pressure over trigger points (muscle knots) and scar tissue can
improve the muscle flexibility and allow it to work at its full potential.
Massage can be beneficial for helping to treat and prevent a wide
range of injuries, particularly if you are prone to calf or hamstring
strains.
Podiatrist: B.HlthSci (Pod) (Hons), M.APodC, M.SPQ
Physiotherapist: M.PhtySt, M.APA
Muscle tightness can increase risk of injury to muscles as well
impede the function of your joints – in particular knees, ankles and
hips which may become stiff and sore. Once the underlying issue
of muscle tightness has been addressed, Joint Mobilisation may be
necessary to restore their correct function. This therapy involves
applying pressure to a joint which helps ‘free up’ the movement of
it. Joint Mobilisation is especially helpful in cases of persistent knee
pain caused by poor patella (knee cap) alignment, as well as lower
back pain.
On the other end of the scale, some joints may naturally have too
much movement causing tendon and joint damage. For people who
are very flexible, or have insufficient muscle strength supporting the
joint, an overuse injury to the
joint and surrounding muscles
may occur. In these cases,
rigid strapping tape may be
beneficial to help stabilise
a joint by limiting excess
movement (in conjunction
with a strengthening program
where appropriate).
A recently invented tape which
improves joint stability without
impeding movement is ‘Kinesio’
style elastic tapes (seen
in vibrant colours on many
everyday and elite athletes).
Both rigid strapping tape and
elastic tapes are helpful in
preventing and treating certain
running and sporting injuries
especially knee pain and ankle
weakness.
Dry needling is useful for decreasing muscle tightness
Dry Needling is the modern approach to the ancient art of
Acupuncture. Similar to Acupuncture, very fine needles are used, and
inserted into key points of a muscle or joint. As with massage, Dry
Needling helps treat muscle tension and injuries, and can provide
temporary pain relief. While the idea of being ‘needled’ can be a bit
daunting, many people remark at how painless the procedure often
is. Dry Needling is an increasingly common treatment option for
many injuries and can be especially helpful with hip pain and sciatica.
Doug James is a physiotherapist and podiatrist at the intraining
Running Injury Clinic in Park Road, Milton, and provides the above
techniques to help keep you running at your best.
intraining podiatry and physiotherapy can help with:
 Pain in the Foot, Heel, Ankle, Knee, Hip and Back
 Running Form and Movement Analysis
 Biomechanics and Postural Problems
 Ingrown Toenails and Blistering
3
by Doug James
33 Park Rd, Milton
Phone: 3367 3088
OPEN 7 DAYS
Mon:
Tue:
Wed:
Thur:
Fri:
Sat:
Sun:
9.00am to 5.30pm
9.00am to 5.30pm
9.00am to 8.00pm
9.00am to 9.00pm
9.00am to 5.30pm
9.00am to 5.00pm
9.00am to 2.00pm
Call now to book an appointment ph: 3367 3088
PAINFUL FEET
by Margot Manning
Podiatrist: B.HlthSci (Pod) (Hons)
Running Coach: Level 2 Athletics Coach
There are three distinct regions of the feet:
they act as pulleys to assist with the direction
of motion and control
of forces when the
toe bends with every
step.
As each of these regions can be subject to
a wide range of injuries, this article will be
focusing on two injuries of the forefoot. A
relatively common nerve injury and a less
common, but not to be missed big toe injury
(sesamoiditis).
Inflammation of
one or both of
these sesamoids in
runners and walkers
is usually from
repetitive trauma.
Excessive pressure
will then occur at the area. For example, a
runner may pronate in the later phase of the
foot movement. This results with the foot
rolling across the toe to the inside rather than
over the top of the big toe. Another example
is with inflexible big toes that can not move
up to deflect all the forces when loaded at
toe off.
The pain experienced with a
sesamoiditis is aching. It can be relieved
with anti-inflammatory treatment (ice) and
padding specific to
take all the pressure
away from the big
toe. Temporarily
decreasing weight
bearing exercise will
also be necessary
to reduce the
symptoms as quickly
as possible.
If an inflamed sesamoid is not
treated or offloaded, a stress fracture or
fracture of the bone may occur. In worse
cases, the blood supply to the bone will be
compromised, and the bone can begin to die.
•
•
•
the rearfoot (the heel area)
the midfoot (the arch area)
the forefoot (the ball of the foot
and toes)
Neuritis and Neuroma’s
Nerve related injuries in the feet have fairly
distinctive symptoms: Pins and needles or
numbness in the toes and a hot or ball-like
sensation at the front of the foot. They can
be relieved quickly by stopping running and
by taking off the shoes. This injury is called
neuritis. It is an inflammation of the nerves
that run between the long bones and toes of
the feet.
As the muscles in the foot expand
with exercise, the space within the shoe
becomes smaller. If the shoe is too small,
then the bones will compress against the
nerves causing pain. Flexible feet can be
more susceptible as the forefoot flattens and
widens when it is loaded with each step.
Neuroma’s are a rarer but more
significant injury that develop over time if the
nerve is repeatedly placed under pressure.
Swelling and scarring develops on the
nerves sheath. This injury is not as easy to
treat as neuritis, as the scarring of the nerve
does not go away as can the inflammation.
Treatment for nerve related injuries
is to minimize pressure and to create space
within the shoe. This usually means going
to a larger and deeper shoe, relacing the
shoe and sometimes unpicking the stitching
near the forefoot. Podiatrists use specific
padding to help separate the bones to
take the pressure off the nerves. If there
are biomechanical reasons for the nerve
pain, then more specific in-shoe padding or
orthotics may be needed.
Management of these more serious cases
begins with using walking boots, stopping
all weight bearing exercise and making
modifications to the footwear and insoles
worn. If the symptoms are not relieved then
surgery to remove the sesamoid may be
required.
If you are experiencing forefoot pain
and are not sure what to do about it, then
take the time to visit one of the podiatrists
at INTRAINING. It may be as simple as
changing your shoes, or you may require
more assistance to change biomechanics.
Either way, attend to the injury early to avoid
longer periods of rest and to continue happily
exercising.
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Sesamoid Injuries
Under the big toe joint are two small bones
called sesamoids. The sesamoids sit within
the tendon that makes the big toe bend.
Despite their size, they are very important as
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NEW IN STORE
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4
IN THE LONG RUN
Long Runs are a key session for any
distance running program. They are runs of
sufficient duration that they can approach the
limits of your endurance capacity. For some
people that may be 10km but for most people
it is any run beyond about 90 minutes.
BENEFITS OF LONG RUNS:
Long Runs build your confidence for race
day. When you stand on that marathon start
line you can draw strength from the fact that
you have had multiple runs of 30km and
beyond. They toughen you up so that you
can deal better with any problems in the
race.
The physiological benefits of long runs are
significant. They are the best way to develop
a greater capillary network so that oxygen
can be transported efficiently to the working
muscles. Long runs also deplete your
glycogen stores forcing your body to adapt
and store more energy in your muscles and
liver. Long runs will also increase your total
blood and plasma volume reducing the risk
of dehydration and increasing the oxygen
carrying capacity of your blood.
LONG RUN RISKS
Long Runs can be a trap for obsessive
people. They are a higher injury risk session
as they can suppress your immune function
and reduce Human Growth Hormone
production.
Long Runs should not compromise the other
vital parts of your training program. Too
many runners place too much importance
on weekly long runs and miss out on other
important sessions like races and speed
work.
Running Long runs will not teach you to
run fast. If you never run faster than your
marathon goal pace in training you will
struggle to do it when you want to in your
race. Running your long runs at marathon
pace will just cause you to break down and
probably means you will never reach your
potential.
The important thing to remember about
training is that performance gains only occur
when recovering. If the session is too hard
or you do not allow adequate time to recover
before doing another hard session, you will
miss out on the benefits of that session.
Long Runs can temporarily reduce your
coordination and deplete your strength. You
should follow a long run with an easy day
5
and avoid any speed work or races until you
have recovered sufficiently.
LONG RUN DISTANCE
Follow a progressive program of increasing
your long run distance. Early in the season
you want to run very easy not worrying about
the pace or distance but just getting time
on your feet. You can then start to do more
specific runs over a similar terrain as your
goal race.
It is best to run a few runs at one distance
before bumping up to the next distance.
Marathoners may start with 20km and then
go up to 25km then 30km before doing a
few runs of 32 to 35km. You should save
marathon distance runs for race day.
Long runs should be no more than 30% of
your weekly mileage. Fortnightly long runs
are safer as you can then do 25% of your
fortnightly kilometres.
NUTRITION ON LONG RUNS:
Make sure you are well hydrated and fueled
the day before your long run. It may help
to have a sports drink just before your run.
You can practice using gels during long
runs to get used to using them for race day
but you should do some long runs without
supplements so that your body can be
stimulated to adapt and store more glycogen.
During the run you should stop regularly
to have a drink. It is not important to worry
about running without stopping, it is more
important you maintain your fluids. Your
recovery from long runs will be enhanced if
you do not become too dehydrated during
the run.
The other important nutritional strategy is to
have a sports drink as soon as possible after
you finish. You should then have something
solid to eat within 15 minutes of finishing.
This will also help with recovery and improve
the benefits you have gained by doing the
long run.
PACING FOR LONG RUNS
Initially you should ignore your pace
completely. It is not about running fast or
hard but rather about running for as long as
possible as easily as possible. You should be
able to talk freely with your fellow runners; a
long run is often the most social of running
sessions.
As you become fitter after months of training
you will automatically start running a bit
faster even while the long runs get longer.
When you start to get close to your goal
race you can then run the last few kilometers
at your marathon goal pace. Most of the
benefits occur at the end of long runs so
running easy and finishing strong will give
you the most benefit with the least stress.
What you want to avoid is running your
marathon performance in your last long run.
As your fitness improves, the risk of pushing
the pace of your long runs increases. Many
people run faster in their final long run than
they do in their major goal race. This is
because they are still recovering from that
last long run on race day.
Done properly long runs can be enjoyable
and effective sessions for training for your
half marathon or marathon race.
A more comprehensive article on long runs
can be found on our website: www.intraining.
com.au
sunshine coast ad
Steve Manning
intraining sponsored athletes
6
MAY
Sunday 18th August 2013
www.tlcfunrun.org.au
North Lakes, Brisbane, QLD
Sat 4
Sat 4
Sat 4
Sat 4
Sat 4
Sun 5
Sun 5
Sun 5
Sun 5
Sun 5
Sat 11
Sat 11
Sat 11
Sat 11
Sun 12
Sun 12
Sat 18
Sat 18
Sat 18
Sun 19
Sun 19
Sat 25
Sat 25
25‐26
Sun 26
Sun 26
Sun 26
Sun 26
Sun 26
Pinnacles Classic ‐ 18km
Queensland Running X‐Country, Chermside
parkrun 5km ‐ New Farm, Wynnum, Northlakes & Southbank
Cooly Classic ‐ Coolangatta Ocean Swim 2km
Queensland Sprint Champs 750/20/5
Brisbane Road Runners 5, 10, 15, 20km
Triathlon Pink 300/9/3
Queensland Running X‐Country ‐ Strathpine
Sunshine Coast Cross Country Series ‐ Race 1
Gold Coast Triathlon ‐ 750/20/5
QLD Athletics Cross Country Relay Champs, Boondall
Queensland Running X‐Country ‐ Toowong
Brisbane Road Runners 5, 10, 21.1km
Sunshine Coast Run Series ‐ Race 3
Sports Super Centre Fun Run Series ‐ Race 3 ‐ 10km
Julia Creek Dirt & Dust Festival Triathlon ‐ 800/25/5
Wrecked Tangalooma Ocean Swim
QLD Cross Country Cup ‐ Round 1
Queensland Running X‐Country ‐ Chermside
Noosa Half Marathon, 10km and 5km
Queensland Running X‐Country ‐ Bald Hills
Qld Athletics All Schools XC Champs
Queensland Short Course Cross Country Champs
Nissan Corporate Triathlon ‐ Gold Coast
USQ Ride the Range ‐ Toowoomba
Gold Coast Bulletin Fun Run ‐ 5km & 10km
2XU Hervey Bay Triathlon 1.5/40/10
Hamilton Island Hilly Half Marathon
Brisbane Road Runners 7km Champs & 14km
Queensland Mountain Running Champs
Queensland Running X‐Country ‐ Bardon
Byron Bay Triathlon 1.5/40/10
Mothers Day Classic ‐ Brisbane/Gold Coast 4km & 8km
Queensland Running X‐Country ‐ Logan
Brisbane Road Runners 5km to 25km self select
Queensland Running X‐Country ‐ Yeronga
Warwick Pentath‐run 42.2km
Sanitarium Weet‐Bix Tryathlon ‐ Townsville
Rotary Fun Run, St Lucia 5km & 10km
Redlands Koala 10km and 5km Run
APRIL
Sat 6
Sat 6
Sat 6
Sun 7
Sun 7
Sun 7
Sun 7
Sat 13
Sat 13
Sun 14
Sun 14
Sat 20
Sat 20
Sat 20
Sun 21
Sun 21
Sun 21
Sun 21
Sun 21
Sat 27
Sat 27
Sat 27
Sun 28
Sun 28
Queensland Running X‐Country, Teralba Park
Bribie Island Triathlon ‐ Race 4 ‐ 750/20/5
Brisbane Road Runners 5, 10, 15, 20km
Queensland 10,000m Championships
Queensland Running X‐Country, Teralba Park
Kings of the Coast ‐ Caloundra ‐ 1.9km and 3.8km
Kingscliff Triathlon 1/30/8
International Womens Day Fun Run 5km
Queensland Athletics All Comers Meet
Australian Junior Championships (Perth)
Mooloolaba Triathlon Festival 1.5/40/10
Queensland Running X‐Country, Sandgate
Brisbane Road Runners 5, 10, 15km
Queensland Running X‐Country, Yeronga
Queensland Track Classic (QSAC)
Rotary Fun Run ‐ Griffith University 10km
Twilight Running Festival 2012, St Lucia
Twilight 5km Run/Walk
Twilight 1km Active Kids Challenge
Twilight 10km Run
Twilight Half Marathon
BDO Brisbane Coot‐tha Challenge Bike Ride
Queensland Open & AWAD Championships
MARCH
Sat 2
Sat 2
Sun 3
Sun 3
Fri 8
Sat 9
Sat 9
Sun 10
Sun 10
Sun 10
Fri 15
12‐17
15‐17
Sat 16
Sat 16
Sun 17
Sun 17
Sat 23
Sat 23
Sat 23
Sun 24
Sun 24
4.00pm
4.45pm
5.00pm
5.00pm
Sun 24
26‐28
Sat 30
Sun 31
JUNE
Queensland Running X‐Country ‐ Tingalpa
Gold Coast Airport Marathon
Honeywood Rail Trail Fun Run 2012
Kokoda Challenge
Queensland Running X‐Country ‐ Sandgate
Brisbane Road Runners 5km and 10km
Jetty 2 Jetty Half Marathon, 10km & 3km
Queensland Running X‐Country ‐ Mitchelton
Brisbane Road Runners 5km ‐20km Self Select
Sunshine Coast Run Series Race 6
Ipswich Park 2 Park Half Marathon, 10km & 5km
Coral Coast Triathlon 1.5/40/10
Queensland Half Marathon & 10km
Queensland Running X‐Country ‐ Mitchelton
Queensland 8km/6km Open Cross Country Champs
Brisbane Road Runners 5km to 35km self select
King & Queen of Mt Coot‐tha
Race the Rattler 18.5km ‐ Gympie
Queensland Running X‐Country ‐ Sandgate
Brisbane City 2 South
Caloundra Foreshore Fun Run 3km & 10km
Fit Kids Community Fun Run 10km & 5km
Queensland Running X‐Country ‐ Chermside
Brisbane Road Runners 10km Champs & 5km
Queensland Running X‐Country ‐ Toowong
register online: twilightrun.com.au
CH 2013
www.brisbanemarathon.com
SUNDAY 4 AUGUST 2013
BRISBANE MARATHON FESTIVAL
Sat 3 parkrun 5km ‐ New Farm, Wynnum, Northlakes & Southbank
Sat 3 Queensland Cross Country Champs
Sun 4 Brisbane Marathon Festival
6.00am 42.2km Marathon
6.00am 21.1km Half Marathon
6.30am 10km Brisbane Run
10am 5km Brisbane Run/Walk
10.15am Heart Kids 2.2km Hero Run
Sun 4 Cane 2 Coral 15km & 8km Fun Run
Sun 4 Townsville Running Festival
Sun 11 Brisbane Road Runners 5, 10, 15km
Sun 18 Tough Mudder ‐ Sunshine Coast
Sun 18 Botanic to Bridge, Gladstone 8km and 3km
Sun 18 Ironman 70.3 ‐ Yeppoon 1.9/90/21
Sun 18 TLC Fun Run ‐ North Lakes
Sun 18 Wivenhoe Triathlon Festival 1.5/40/10
Sun 25 Tomewin Mountain Challenge ‐ Currumbin
Sun 25 Airlie Beach Triathlon 750/20/50
Sun 25 Sunshine Coast Marathon
Sun 25 Salt Fun Run Series Race 1 ‐ 10km & 5km
Sun 25 Robin Flower 10mile Championship and 5mile
AUGUST
Sat 6
Sat 6
Sun 7
Sun 7
Sat 13
Sat 13
Sat 13
Sun 14
Sat 20
Sat 20
Sun 21
Sat 27
Sat 27
Sun 28
Sun 28
Sun 28
JULY
Sat 1
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EVENT DATE: 24 MAR
www.queenslandrunning.com.au
www.qldathletics.org.au
www.supersprint.com.au
www.parkrun.com.au
www.ridetherange.org.au
www.gcbfunrun.com.au
www.herveybaytri.com.au/
www.hamiltonisland.com.au
www.brisbaneroadrunners.org
www.byronbaytri.com.au
www.parkrun.com.au
www.sccrosscountry.org
www.mothersdayclassic.org
www.parkrun.com.au
www.corporatechallenge.com.au
www.parkrun.com.au
www.pentathrun.com
tryathlon.weetbix.com.au
www.sunshinecoastrunseries.com.au
www.rotaryfunrun.com.au
www.koalacentral.com.au
runtrails.org
www.parkrun.com.au
www.weekendwarriorevents.com.au
www.triathlonqld.com.au
www.triathlonpink.com.au
www.parkrun.com.au
www.usmevents.com.au
www.parkrun.com.au
www.dirtndust.com
weekendwarriorevents.com.au
www.parkrun.com.au
www.parkrun.com.au
www.bribietri.com
www.parkrun.com.au
www.weekendwarriorevents.com.au
www.qsmsports.com
www.womensdayfunrun.com.au
www.parkrun.com.au
corporatechallenge.com.au/fun‐runs
www.parkrun.com.au
www.rotaryfunrun.org
www.twilightrun.com.au
www.bq.org.au
www.parkrun.com.au
www.parkrun.com.au
www.cane2coral.com.au
www.townsvilleroadrunners.com.au
www.parkrun.com.au
www.parkrun.com.au
www.toughmudder.com.au
www.botanictobridge.com.au
www.ironmanyeppoon.com
www.tlcfunrun.org.au
www.wivenhoetriathlon.com.au
www.parkrun.com.au
www.tomewinmountainchallenge.com.au
www.whitsundaytriclub.com
www.sunshinecoastmarathon.com.au
www.parkrun.com.au
www.parkrun.com.au
www.goldcoastmarathon.com.au
www.railtrailfunrun.com.au
www.kokodachallenge.com
www.parkrun.com.au
www.parkrun.com.au
www.j2j.com.au
www.parkrun.com.au
www.park2park.com.au
www.parkrun.com.au
www.queenslandmarathon.com.au
www.parkrun.com.au
www.thevalleyrattler.com
www.parkrun.com.au
www.city2south.com.au
www.caloundrafunrun.com
www.streamlinedevents.com.au
www.parkrun.com.au
www.parkrun.com.au
MARCH - AUGUST 2013
RunQueensland
GoldAustralia
Coast
6-7 July 2013
MARATHON • HALF MARATHON • 10KM RUN • 5.7KM CHALLENGE • JUNIOR DASH
The Gold Coast Airport Marathon is Australia’s favourite holiday marathon, attracting over 28,000 people each July.
Calvin Quirk
IT: Hi Calvin, being so young, you are relatively new to the sport of
triathlon. How did you get into it?
CQ: I was encouraged by members in my running group
to try out for the South Coast Schools Triathlon
Team. My 1st Triathlon was in November 2010 and
in April 2011 I came 3rd at the National Schools
Triathlon Championships in the Junior Event. Triathlon
is a fantastic sport and I enjoy the challenge of
the 3 disciplines.
ASK AN ATHLETE QUESTIONS
IT: What is your greatest achievement so far both in triathlon and
outside of triathlon?
CQ: 3rd at National Junior Schools Triathlon and
Representing Queensland Schools at National Schools
Triathlon, National Schools Cross Country Champion
Boys Under 16 in 2012, Australian Junior Athletics
Champion Boys Under 15 in the 3000m event in 2011
IT: Do you have a goal event you are currently training for?
CQ: Australian Youth Triathlon Championships being
held on the Sunshine Coast. I am really looking
forward to race day on 18 March!
IT: What is your favourite pre-race food?
CQ: Pasta. I always enjoy carb loading before a big race.
IT: Where is your favourite place to run and ride?
CQ: The Spit - Southport and Binna Burra
IT: Being in grade 11, how do you fit in all your training? (how
many hours do you train per week?)
CQ: It can be hard to fit it all in sometimes. I
generally train both before and after school for
about 16 hours per week. It is definitely all worth
it though!
IT: Who is the most famous person you have met and who would
you like to meet?
CQ: I have been lucky enough to meet Tiger Woods
and I would love to meet Michael Johnson, the
current world record holder in 400m.
IT: Triathlon can take you all around the world, do you have a
dream location you would like to race at?
CQ: Any triathletes dream. The holy grail of
triathlon, Hawaii.
IT: You have some fantastic potential and obviously some drive,
do you have a long term goal?
CQ: Represent Australia in Triathlon at an elite level
IT: Thanks for chatting with us Calvin. We are excited for your
future in triathlon and are happy to supporting your aspirations to
become a professional triathlete. See you on the start line at the
Twilight Running Festival in March.
Entries open 18 March!
goldcoastmarathon.com.au
CQ Thank you intraining for all the Support and
look forward to the Twilight Running Festival
Age: 16
Height: 1.76m
Discxipline: Triathlon, Athletics & Cross Country
Born: Pretoria, South Africa
Where do you live? Hope Island, Gold Coast
Favourite food: Spare Ribs
Favourite pair of running shoes: Mizuno
Favourite session: Pyramid
10
inreview
NATALIE
CLAY
Love 2 Run singlet “Will run for chocolate” - $49.95
Skirt Sports “Marathon Chick” skirt - $74.95
2XU womens elite compression socks - $64.95
Asics GT-1000 shoes - $149.95
2XU Performance visor - $19.95
Love 2 Run singlet “Mars needs runners” - $49.95
Timex Ironman 50 lap watch (womens) - $129.95
Nike embossed short (red and purple available) - $$49.95
Mizuno Wave Elixir shoes - $199.95
New Balance Icefill singlet - $49.95
2XU Compression shorts - $84.95
2XU Water Bottle - $14.95
Nike+ sportband watch - $89.95
Nike Lunar Fly +4 shoes - $139.95
Love 2 Run singlet “Trail runner” - $49.95
Nike woven short - $44.95
Asics Gel Ds-trainer 17 - $219.95
Nathan 700ml Bottle - $39.95
Love 2 Run singlet “Like the look of my shirt” - $49.95
New Balance Surf web short - $69.95
Nathan Speed Belt 2 - $67.35
Nike Lunarracer - $179.95
the
LOVE 2 RUN SINGLETS
the
SPORTS WATCHES
the
2XU COMPRESSION GEAR
the
RACING SHOE
the
the
NATHAN HYDRATION BELT TRAINING SHOE
The New Love 2 Run singlet range is
definitely something to come have a look at.
The graphics are out there and are sure to
please any by-stander whether you’re training
or in a race. I just purchased my “Mars needs
runners” singlet; and I honestly couldn’t love
a singlet more! It not only looks awesome but
the fabric is so soft and breathable, which
makes every run a fun one. For something a
little cheeky, I suggest every woman to grab
the “Will run for chocolate” singlet. It just so
happens to be my next purchase! There are
two other great options to choose from. One
being uni-sex and the other for men (both
shown on the right page).
Anyone who is seen wearing one of these will
eternally be envied. Get in store to try
one on!
Nat Swindale
If you are looking for a regular sports watch
that does time and splits rather than a GPS
device, then Timex have the answer.
The Ironman Triathlon Sleek range is easy
to use and well designed with the female
version perfect for small wrists and smart
enough to wear to work. Among its many
features is a 50 lap memory which stores
workouts by date so you can check out
your sessions after training. This 50 lap
function is also perfect for logging marathon
km splits. The split button is a top pusher
(rather than on the side of the watch) so is
easy to locate when you are running. This
watch also has 3 alarms, an interval training
function, and is water resistant to 100m so
you can wear it for swimming.
With prices ranging from $79.95 for a simple
stop watch to $299, there is a watch suitable
for everyone.
Liz Lovering
We are very excited by the arrival of 2XU
compression gear in store. Our range of
products includes bottoms in short, ¾ (for
girls) and full length tights, calf guards and
socks. 2XU compression offers a unique
combination of fabrics designed to provide
optimal benefits. These include improved
circulation to working muscles and more
efficient removal of lactate which promotes
faster muscle repair and a reduction in
muscle fatigue and damage. The products
are wonderful to wear. They feel supportive
without being too thick and thanks to their
innate breathability can be worn even during
warmer months without feeling too hot. I
have experienced noticeable improvement
in my performance when wearing them on
longer runs, especially for tougher sessions
involving hills or efforts at race pace. I also
wear them purely for recovery; the calf guards
are particularly good at mitigating the onset
of shin splints. They also look great and now
come in both silver and black trim.
Clare Williams
Fitting like a glove sprung to mind the
moment I placed the new Asics DS Trainer on
my feet. The cushioning felt like my normal
training shoe, but the weight savings when
running was a welcome surprise. I use the DS
Trainer for speed work and tempo sessions,
when I need a “race like” feeling without the
impact on my shins and knees. Lightweight
and cushioned are not often used in the same
sentence with running shoes, but the DS
Trainer has somehow nailed this combination.
Whilst the DS Trainer does not provide the
same arch support offered by its sturdy
cousin; the Kayano, it does provide a mild
level of stability to prevent over pronation. If
you are looking for a solid supportive shoe,
then the DS Trainer is not for you. But if you
are after something to compliment your main
training shoe and want to save your shins
and knees at the same time, the DS Trainer is
most certainly worth a try.
Ricky Swindale
Asics Statement singlet - $49.95
Brooks Board Racer (green and blue available) - $99.95
Timex Ironman 50 lap watch (mens) - $159.95
Brooks Glycerin 10 - $249.95
During a hot and sweaty run there is nothing
worse then feeling dehydrated. The perfect
solution to those dreaded situations is to use
a Nathan Sports Rehydration Belt.
Have you started training for the upcoming
running season? and might be looking for
a new pair of training shoes? The Brooks
Glycerin 10 is the definitely the ‘Rolls Royce’
of neutral training shoes. The shoe is
There is the option of 2 or 4 bottles on the
packed with premium cushioning offering
belt in the colours of grey, pink or black. The
the smoothest ride possible. Although,
bottles balance evenly around your waist and aesthetically very different to the previous
will also not bounce when running as they
model, the key features loved by runners in
are secured on the belt comfortably. The 2
the Glycerin 9 still remain so longtime wearers
options for bottle sizes are 8oz or 12oz.
will have no problem upgrading. Myself, a
runner in the Glycerin was initially skeptical
The pocket on the belt can easily fit your
thinking they would be far too chunky for my
phone, key and other necessities, and the
liking. However, I was surprised that after
waist band even includes reflective detail so it a number of runs and an increase in my
is convenient for any time of the day.
training, my body was thanking me for days
to come.
Ash Harding
Although, not the most responsive shoe they
are a no-brainer for those runners whose
primary concern is cushion and comfort on
those longer runs.
Aaron Robertson
12
NIKE ZOOM ELITE
After being shelved for a couple of years, the Nike Zoom Elite returned to the running scene last year.
Further tweaking and restyling of this popular shoe saw the release of version 6 in early 2013,
which has already received raving reviews. I thoroughly enjoyed running in its predecessor
last year and was very keen to give this latest and greatest model the run-around and see
what all the fuss was about.
If first impressions are anything to go by, the Zoom Elite 6 will be a great success.
Nike are renowned for producing flashy, fashionable shoes and this is no exception.
The design is bright, stylish and eye-catching. Sliding my feet into the shoes, the
seamless upper ensured they were comfortable from the outset. The heel counter
is structured yet soft, and offers a comfortable, secure fit. Dynamic flywire wraps
the mid-foot to provide support and security, whilst the overlying upper material is
lightweight, which allows extra breathability. The size and depth of the toebox is relatively standard and clever design with a lack of restrictive
stitching across the front of the shoe means it would effectively accommodate a wide range of foot widths and shapes.
MARATHON HALF MARATHON 10KM RUN 5KM RUN/WALK 2.2KM KIDS RUN
I set out for my first run with huge expectations and I certainly wasn’t disappointed. I’d forgotten how great it feels to run in a new pair of
shoes! It was love at first stride and the further I ran, the better they felt. In the past I have found that
shoes offering high-end cushioning did so at the expense of feel and responsiveness. So I was pleasantly
“AN AMAZING
surprised, and very impressed to find that the Zoom Elite 6 offers both without compromise. The zoom airbag
cushioning provides a fantastically soft and responsive feel, especially in the forefoot. To find such superior
SYNERGY OF
forefoot cushioning is rare, particularly in a lightweight shoe and it was an immediate winner for me as a midCHUSHIONING AND
foot striker. Flex grooves in the outsole further enhance the shoe’s responsiveness by providing substantial
RESPONSIVENESS”
flexibility. Although I ran predominantly on footpaths and bitumen, the waffle outsole provided sufficient
traction for running on other surfaces including gravel and grass.
The Zoom Elite 6 is a lightweight neutral training shoe. Their hard-wearing nature categorises them as racer-trainers and makes them the
ideal shoes for speedwork, faster-paced training runs and long-distance racing. Having said that, their durability and cushioning can certainly
last the distance and I enjoyed a fantastic long run in mine. They would make a fine training shoe for a majority of runners but those who are
particularly injury-prone or heavy on their feet may want to restrict use to their faster sessions. In my opinion, the hype about these fantastic
shoes is definitely warranted. Combining an amazing synergy of cushioning and responsiveness with comfortable fit and stylish, lightweight
design, the Nike Zoom Elite 6 is set to impress in 2013.
Emily Donker
HOKA
I’ve been a fan of Hoka One Ones for a little over a year now. At
first I was a little sceptical of these chunky looking shoes. However
curiosity got the better of me, and I’m glad it did. All it took was
one run in my Bondi Bs and I was hooked! Not only were they
comfortable to run in, I felt there was reduced fatigue in my legs
towards the end of long runs.
A few weeks after getting them I tried them out on a training
lap around Mt Coot-tha. Coming down from the summit was amazing,
I couldn’t help but run fast! In fact I did my second quickest lap
ever, only seconds behind a time I recorded in a race years earlier.
And as an added benefit the usual quad pain one can get from
pushing hard downhill was almost non-existent. I’m on to my second pair now, this time the Stinson
Tarmac as the slightly firmer sole seems to suit me better than the
Bondis. The speedlocking laces on them are great, they can be
adjusted so quickly. And the loop attached to the heel makes them
easy to pull on. I use them for weekend long runs, mid-week semilong runs, and for recovery runs. I’d estimate the current pair have
covered well over 1000k, the sole looks a little worn in parts but there
is no evidence of the cushioning being ‘gone’ like you might find in a
traditional trainer after that much mileage. 13
WHAT I HAVE
COME TO REALISE
LATELY IS THAT
I HAVE BEEN
VIRTUALLY INJURY
FREE SINCE RUNNING
IN HOKAS.
So much good stuff about them is
apparent from the start, but what I
have come to realise lately is that
I have been virtually injury free
since running in Hokas. None of
the hamstring pains or strains
that have plagued me for years,
no plantar faciitis or achilles
tendonitis hinting it is coming back. And this is after recording decent
mileage (80k to 100k) week after week.
At intraining we have a range of Hokas made to suit road
runners, trail runners, or those who like to do a bit of both. So why
not pop in and try them out. I’m sure we can find a little hill near the
shop you can fly down.
BRISBANE MARATHON FESTIVAL
SUNDAY 4 AUGUST 2013
QUEENSLAND’S CAPITAL CITY MARATHON
Tess
PS: Did I mention with all that extra cushioning they make me look taller :)
EVENT DATE: 24 MAR
CH 2013
TWILIGHT AD
REGISTER ONLINE: twilightrun.com.au
2013 MAJOR SPONSORS
Proudly raising funds
to help cure cancer

new singlets - intraining Running Centre

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