2.4MB PDF

SYDNEY
STRIDERS
ROAD RUNNERS’
CLUB
AUSTRALIA
Sep 07
Jan 08
About the Blister
Quarterly journal of Sydney striders
Road Runner’s Club, Inc. (Founded
1980). PO Box R1227, Royal Exchange,
Sydney NSW 1225, Australia.
Opinions publishd in this journal,
whether expressed by members or nonmember, do not neccessarily represent
the official policy of the club.
Advertising rate: $100 per edition,
per page ½ page $50, ¼ page $25.
Classifieds: $5 per edition, full year$20.
Circulation approx 600
Copy Preferences
How many words? As a guide, 1300
words anda picture makes 2 pages.
Smaller items and letters are most
welcome
How to send? Email to
[email protected]
Write in a Word document and send as
an attachment to your email
Font: Cambria 10pt
Photos: If posting, it’s best not to send
your only copy. Send as a separate jpg
file when emailing your stories
INSIDE ISSUE NO 103:
Chicago Marathon
claims Mohammed
Callister’s Conquest
of the Comrades
Colville captures
Kupau credibility
Trailwalker tales of
testing triumph
Fat Ass fun feature
Urban Max unfolds
for life - loving Lisa
Lots more inside...
Having three arms couldn’t have helped Tim’s chances, could they?
Indomitable duo dominate Coast to Kosci
R elatively new Strider, Tim Cochrane set a cracking pace in one of Australia’s
longest races to end up, not only winning but breaking the old record by over
4 hours!!! Tim, who also has a pretty smart Marathon time, was chased early
on but prevailed. Read his report inside.
Allison Lilley was first woman home; another great effort in a string of recent
accomplishments. She appears to have made the ultra marathon a way of life.
Always cheerful, uncomplaining, personable and with an enviable laid-back
attitude, she now has a sizeable fan base within the club and we await future
results with a degree of confidence.
Striders ruled this gruelling, 246k uphill event with the solid and reliable
Philip Murphy taking out 3rd place and the amazing Ron Schwebel coming in
5th. Not a bad job for a 56 year old!
It seems the Ultra is trying hard to replace the Marathon as a pinnacle of
achievement in running. This issue of Blister could easily have included 6
reports on Ultras but that was whittled down to 4 in the interest of avoiding
repetition. Perhaps real runners want to disassociate themselves from the
“fun runners” and those who do marathons merely to cross it off a “things-todo-before-I-die” list. Lots on Ultras inside. Read on, McDuff.
BLISTER NO 103
SEP 07 – JAN 08
Club Phone Contacts
Printed at
President
David Bray
Vice President
Jim Moody
9878 0181
PAPERTIGERPRINTING
0411 258 589
297 Abercrombie St Chippendale NSW 2008
Tel: 02 9699 1788 Fax: 02 9690 1089
E-mail: [email protected] Web: www.paper-tiger.com.au
MTG Co-ordinator
Phil Skurrie
0411 066 348
Secretary & Super Series
Michael Sharp
0439 470 145
Treasurer
Charles King
9816 5593
Database Manager
Craig Dunn
9380 4583
Blister Printing
Blister Contributions to:
[email protected]
Or Striders PO Box
Paper Tiger Printing
At Chippendale
Acknowledgements
Pauline Evans (proof reading) Keith Bateman, Allison Lilley, Tim Cochrane,
Pauline Evans, Jim Moody, Tony Fatorini (pictures) Andrew Smith
(Archives), Jess Baker (puzzle)
Uniforms Managers
Darren & Karin Kaehne
0417 109 565
Calendar & STaRs Manager
Robin Cameron
9489 2755
10k Series Director
Barbara Becker
9388 8376
6 Foot Track Manager
Kevin Tillet
0419 244 406
New Members’ Liaison
Lisa Carroli
0412 970 574
Social Functions
Naomi Frank
Chris Truscott
ANSW Liaison
Glenn Guzzo
Shelley Howes
Caroline Yarnell
STaR Maps
Joel MacKay
0409 500 814
0402 464 047
0407 453 649
0408 643 536
9517 3042
Mailout Manager
Ross McCarty
0403 557 127
Results Manager
Chris Graham
0419 162 538
Volunteer Co-ordinator
Katie Rowell
Seargent-at-arms
Wayne Gregory
0439 895 709
Archives
Andrew Smith
Blister Editor
Dennis Wylie
Striders ready for
M a s t e r s
N a t i o n a l s
Striders runners such as Keith Bateman, Ray Wareham and Dennis Wylie will
be among the more than 600 Masters (over-35s) athletes around Australia
looking forward to the 2008 Australian Masters Association (AMA) national
championships, to be held at Blacktown Olympic Park from March 21-24.
NSW Masters Athletics president Mark Johnston heads the organising
committee for the 2008 national championships and says it’s great to see
Striders involved in the Masters championships.
“This is the sixth time the AMA nationals have been held in Sydney and the
first time the event will be hosted by Blacktown Olympic Park, previous events
having been held at Hensley Field, E.S. Marks, Homebush and Bankstown,”
says Mark. “Blacktown is one of the crop of new tracks built for the 2000
Olympics and was recently refurbished with a new grandstand. In addition,
the track has good outside arena facilities for throwing events.
“A full range of events will be offered, including walks, cross country and
multi-events. The meet will be run in conjunction with Athletics NSW and
we look forward to a well-organised championships, which also has social
events, such as a dinner/dance on Easter Sunday, plus coaching and athlete
forums.
“The national championships are a good place to meet other Masters
athletes and develop friendships with people of similar interests. With the
World Masters Games in Sydney in 2009, the 2008 nationals would be a good
start for a preparation for this event. We look forward to having as many
Sydney Striders members as possible attending.”
For more information about the 2008 AMA Championships, and Masters
athletics in general, go to www.nswmastersathletics.org.au.
0404 898 661
- SIMON BUTLER-WHITE AMA
2
BLISTER NO 103
By MOHAMMED ALKHUB
“M A R A T H O N
SEP 07 – JAN 08
M
E L T D OW N”
THE 2007 CHICAGO MARATHON
Marathon Meltdown” was
the headline in the Chicago
local newspapers the day
after the 2007 Chicago
Marathon. Sunday 7th
Oct 2007 was meant to
be my first taste of one of
the marathon majors, the
Chicago Marathon – and
what a taste it was.
the 3:15 pace. By this stage
I started to run/walk and
pour water and ice over my
head at any chance I could,
whether it was at a drink
station, or from a spectator
with a hose or bottle.
The support from people
lining all the way along the
course is a great experience
and it lifts the runners.
However, this year I don’t
think it really helped, as
runners were just trying to
survive the heat which was
now around the 32 degree
mark with humidity at 90
percent.
It all started early in 2007
when I decided to run the
Chicago Marathon; and to
commit myself, I entered
the day the online entry
opened. My plan at the
time was to try to run the
Gold Coast Marathon in 3
hrs and then just enjoy the
experience of a “major”
– the Chicago Marathon
– with 45000 other runners
from all over the world.
By the 35 k mark I was
just trying to survive
this monster, reaching
this mark in 2:58. Thinking about it now, I believe time
wasn’t an object for me anymore – I just wanted to finish,
knowing that people were dropping around me from heat
exhaustion, and staggering along the course, hearing the
ambulance siren going all the time was not good.
I pushed and pushed to the 40 k mark in 3:37 and, with
the last 2 k ahead looking like another marathon, for some
reason I started to run again. Even though it was at a very
slow pace of about 6.5 per k, seeing the finish line gave me
that little extra energy to run the last 2 k, finishing in 3:51
and in one piece. I will not mention how
sick I was and what condition I was in after the finish but I
am sure you can just imagine that ...
What an experience! The temperature reached around
25 degrees before the starting time of 8.00 am and the
officials announced that it was going to be a hot day so
runners should drink a lot of water on the way and keep
rehydrating! Not the start I was hoping for, as I didn’t
go under 3 hrs at the Gold Coast and this was meant to
be the day to do it. From what I had heard, the Chicago
Marathon is normally run in cold conditions and nearperfect marathon-running temperatures ... looked like my
lucky day was not going to be so lucky after all.
Despite all that I started OK and my splits were on target
until about the 20 k mark, which I reached in 1:27, two
minutes below target. But I thought “I can make them up
in the second half”. How wrong I was – the temperature
was rising by the minute and I reckon it had reached 30
degrees by that stage, and no matter how much water I
drank at the water stops, it was just not enough. My pace
started to slow a bit, reaching the 25 k mark in 1:52, six
minutes below target, so I adjusted my target to 3:15,
thinking positive and trying to stay as close as I could to
my original target.
Aroma-sensitive locals decided Mohammed really needed a shower
I know I am in trouble when I need to have salt tablets and
drink water at every drink station, and this was the case by
the time I reached 30 k mark, which I did in 2:23. This was
a massive 16 minutes off the 3 hr pace and 5 minutes under
3
BLISTER NO 103
SEP 07 – JAN 08
Afterwards I realised that: (i) the officials had to stop the
race and have runners bussed to the finish line because
of the heat; (ii) the hospitals could not cope with the
casualties; (iii) there was a shortage of water and cups as
they had been used by the front runners. The organisers
still gave finishing medals to all runners who were
transported to the finish line.
Melbourne Marathon 2 weeks later – well done! Note:
Brian also ran in Melbourne, completing 2 marathons in
2 weeks!
The Canberra 2008 MTG is well and truly up and
running. In fact, as at the end of December, there are
only 14 weeks until race day! So if you have been
thinking about it, it’s probably already too late.
I would like to congratulate the two other striders who
finished the 2007 Chicago Marathon: Joe Pai and Craig
Dunn.
There has been a very good response to the Canberra
MTG, so I’ll be looking forward to helping a whole lot of
you achieve your first marathon goal.
Next stop for me will be the 2008 London Marathon on
13th Apr 2008.
S O M E
Â
Â
Â
Â
Â
Â
Â
Â
Â
Â
Â
F A C T S
A B O U T
T H E
The Canberra marathon training program is a 23-week
training program and includes 101 run days and a total
of 1,221 kms. The program builds up to over 70kms per
week.
DAY
So for those who have made the commitment to join the
MTG, well done on taking on a very big challenge.
Highest temp around 32 degrees C
Humidity around 90 percent
Previous highest temp 28 degrees C in 1979
Previous lowest temp MINUS 6 degrees in 1988
Number of registered runners: 45000
Number of runners who started: 35867
Number who finished: 24933
Number who did not finish: 10934
Number of fatalities: 1
Number taken to hospitals: 195
Time when officials shut down the course: 4 hours
into the race (8.00 – 12.00 mid day)
M Y
Â
Â
Â
Â
Â
Â
S T A T S
O N
T H E
A special mention to the ‘Fab 5’ mums who are all
training with the MTG to finish their first marathons in
Canberra.
To welcome in the New Year we have moved to 20km
long runs each Sunday. We are looking forward to
spending time on the road with other Striders, and
encourage you to join us from time-to-time (especially
those of you who have run marathons before and have
lots of good advice to give).
Many thanks to those who have covered for me in my
injury recovery period – including Jim Moody, Fran
Boorer, Pauline Evans and Karen Canfell. I am now back
onto the road and hope to be doing the full program
again very soon.
D A Y
Gun time: 3:51:01
Chip time: 3:50:49
Pace: 5.50 minutes per km
Overall position: 2589
Gender position: 2020
Age group position: 228
Phil Skurrie, MTG Co-Ordinator.
MTG Information:
If you want to receive weekly updates on the Canberra
2008 MTG, or to be informed of future MTG events,
please send an email to [email protected] or
visit the website at: www.sydneystriders.org.au/mtg
M A R A T H O N
MTG
T R A I N I N G
Did you know?
Haile Gebrselassie broke the Marathon world record on
30th September this year. He ran 2hrs 4mins 26s in the
Berlin Marathon and smashed the previous record by 29
seconds. That is an amazing 29min 30s split for each
10km!
G R O U P
Corner
By PHIL SKURRIE
Quote of the Month:
"Every morning in Africa, a gazelle wakes up. It knows it
must outrun the fastest lion or it will be killed. Every
morning in Africa, a lion wakes up. It knows it must run
faster than the slowest gazelle, or it will starve. It doesn’t
matter whether you are a lion or a gazelle – when the sun
comes up, you’d better be running.”
Unknown
A big congratulations to the Sydney 2007 MTG!
The finishers included:
Fran Boorer (4hrs 36mins)
Brian Norton (4hrs 51mins) and
Rob Partridge (4hrs 14mins) – however Rob did not
finish the Sydney Marathon; he went on to finish the
4
BLISTER NO 103
C CO O
A AS ST T
U
SEP 07 – JAN 08
t ot
oK
OK SO CS IC I
ltramarathon
ltramarathon
t’s now over two weeks since this epic race. I’ve
been putting off doing a report for many reasons but
primarily a combination of shift work and plain
laziness. I’ll admit the race and the build up had left me
feeling flat post race, more mentally than physically but
I’m getting over that now and having committed myself
to a 4 week break from running I’m now riding the bike
enthusiastically. After GNW I was confident that the
distance wouldn’t be a problem. My build up to the race
was just training to maintain fitness and recover from
GNW and trying to maximize sleep on night shift.
Things went well early as I cruised at training pace and
ate and drank reasonably well. I went through the
marathon at 3:26 which I thought was a little fast but no
big deal and the only obstacle on the mostly well graded
dirt and gravel road to Big Jack Mountain was a 1 metre
plus black snake. At the bottom of the climb up Big Jack I
was still running reasonably well but starting to feel a bit
low on energy. I power walked the majority of the hill
and a shot of coke near the top was the pep up I needed
to get going again. A bitumen road took me through
Cathcart and then we turned right onto more gravel and
up ahead storm clouds were building and a lightning and
thunder show was underway. There were two main
masses of cloud and we seemed to be headed between
them but I copped the heavy rain and strong wind
anyway. I was drenched before I reached my jacket at
the next stop then maybe 5 k later it was all over and I
was opening the jacket to cool down. I changed shirt and
socks and shoes at the next stop. I don’t normally worry
about wet feet but with 160km to go common sense
prevailed. I was up and down through the next 40km of
undulating dirt road and was starting to feel somewhat
sleepy at times.
I went into the race with everyone expecting me to do
well, not least myself. My heart was set on pushing for
24hrs although I wasn’t going to admit that to anybody,
but the brain always said 26-28hrs was probably more
realistic. After night shift Wednesday night I drove to
Eden on Thursday via Merimbula airport where I picked
up Deanne, my support crew. The car was stocked with
water (a whole 50 litres), Gatorade, coffee, coke, bananas,
bread, honey, peanut butter, and vegemite, canned
spaghetti, lollies and gels. The pre race briefing was a
nice way to catch up with everyone although I could have
done without the pressure applied by Paul and others
regarding my likely race pace.
At the 100km mark I sat down for the first time and
shared a can of cold spaghetti with several hundred flies.
Surprisingly it didn’t taste too bad and I washed it down
with a cup of coffee. At half way I was feeling quite sorry
for myself and sat down to a bottle of water and some
potato chips thanks to Paul and Diane. I took quite a bit
of persuading to get going again but when I did I ran
quite well most of the way to Dalgety at 147km. Again I
sat down for spaghetti and was reluctant to get going
again. Eventually I donned the headlamp and reflective
vest and set out into the night. I’m not sure what it is
about running at night but the next section went well. I
got to the bottom of Beloka range in good time and
power walked up the hill, which is the worst climb on the
course, then ran the gradual descent into Jindabyne. At
The start was overcast and low key and we set off just
after 5:30am. Martin and I were soon side by side at the
front. We crossed the main road and I pulled away as we
climbed the steep fire trail section. As I came out onto
dirt road the support cars were nowhere to be seen but
that didn’t matter they’d turn up soon. Martin was 100200m behind. The cars came and the cycle of drinks and
food every 4 to 5 km began. I saw Martin’s and Sean’s
crews a few times but soon it became just me and
Deanne. She must have been lonely as she would
normally talk to everyone and if there wasn’t people to
talk to she’d be guaranteed to get half a dozen texts per
hour but most of the course was out of mobile range.
5
BLISTER NO 103
SEP 07 – JAN 08
midnight on Barry Way just out of Jindabyne things
started falling apart again. Eventually I sat down in the
car for a power nap setting the alarm on my watch as
both Deanne and I could have fallen asleep here and not
woken for hours. I got out on the road again while
Deanne continued her nap and less than a kilometre up
the road I was passed by Martin’s support car. I didn’t
dare ask how far behind he was when I passed them a
little further on while they waited to resupply Martin.
This was the kick in the bum I needed!! I had been saying
to myself earlier if Martin were to pass me I’d just let him
go but now there was no way he was going to get away
that easily and as the climb of Kosciuszko started in
earnest I started the uphill power walk again. Deanne
was also struggling. She stopped up the road and fell
asleep several times only to be woken by me raiding the
esky in the back. At one point she hit a wombat while
doing not more than 15kph. Her response times were
obviously quite slowed. Meanwhile I was trying to get
energy to sustain me, I ate my eighth banana for the day
and lots of lollies and gels and was asking for coffee quite
regularly despite the water in the thermos being not
more than lukewarm by this time. My stomach however
didn’t really like the coffee and I began getting heartburn
and nausea. The road up Kosciuszko was advertised as a
continual climb but there are several downs along the
way which I forced myself to run fearing Martin was
closing in behind. These downs obviously increased the
amount of up needed to get to the top and this was a little
demoralizing after being out there so long. I was no
longer seeing Martin’s car behind but I didn’t know
whether I was putting distance into him or whether his
crew were being cagey and making sure I didn’t know
where Martin was. It turned out to be the former,
thankfully and as day broke the road started to flatten
out followed by the descent into Perisher Valley and then
the climb out followed by a relatively flat section to
Charlottes Pass. There was opportunity to look back up
to a couple of kms here and Martin was nowhere to be
seen so I started to relax a little. I was now more awake
and only had the 9km to the summit and 9km return to
the car park to go. This was mostly walked although I
tried to run at times. I probably could have run if martin
was closer but the incentive of gaining a few minutes was
not great enough. At the top we touched the obelisk and
quickly turned around. The view was good but the wind
cold. I managed to run, if you could call it that, a few
sections back down and put on a decent show of speed
over the last couple of hundred metres. I finished in
27:46:37.
There are not many times in this report primarily
because I can’t remember them accurately enough. This
race taught me many things but primarily that I need to
be tougher on myself to get going again when the going
gets tough. I also needed to take more salt as my hands
were swollen at the end most likely as a result of
hyponatraemia and needed a greater variety of food.
What works well in a 100km race you can get very sick of
after 24hrs. On reflection when I ran well in this race I
ran well and if I can reduce the bad patches or at least get
more out of them then an improved time is possible.
The race presentation was fitting for the race, low key
but recognizing the efforts and achievements of all, first
through to last and those who did not finish. The Akubra
is a unique trophy and one that won’t be shoved to the
back of a dark cupboard like the rest of my trophies.
Finally, a very big thank you to Paul and Dianne for their
outstanding work and commitment in getting this race to
where it is today. You have built a great foundation for
this race to grow and prosper in the future. There are, no
doubt, others behind the scenes who have done great
service to this race also and many thanks to them as well.
Thanks to Deanne Nobbs, Your job as crew went almost
without a hitch (the exception being a bruised wombat)
and I hope I can repay the favour one day. Also
congratulations to all the other runners and crews on a
job well done.
By DALE THOMPSON H O W T O R U N 1 0 0 K F O R T H E
NN
talented
ototsoso
talented
had been in awe of those who could run such long
distances for ages, and as a middle to back-of-thepack runner, I thought the chances of me running a
100k were nil. My brother, Martin, had run this distance
(and more) many times but his performances were of
such quality that they only served to make me feel
terribly inadequate to the task. My record of ultra runs
was very average and I had never attempted anything
over 60k.
With this background I was more than willing to join in
the training with Striders in the Storm, Oxfam team in
2006. The training consisted of some very long, chatting
runs through the northern tracks and trails of Sydney
with Allison Lilley and who every happened to come
along. I told myself that I would be the reserve (if they
needed one) while wondering if it were possible for me
to do such long distances. On the day of their big run, I
slipped away from work at 11am and was bouncing out
6
BLISTER NO 103
SEP 07 – JAN 08
of my skin to see them arrive in Hornsby, all smiles and
good cheer. This was more than could be said of my partner
Bruce’s team, who were nursing a serious case of cramping
which had made them only able to walk for 30k.
Davidson, but was feeling that I was in control. For once
in my life, my odd sense of humour and my ability to talk
was a positive. We chatted and joked and time seemed to
pass quickly. Coming into the Kuringai Chase, I managed
to slip over and drive a wooden stake into my leg near the
hamstring. With loads of blood, it looked spectacular and
provided a good talking point for some kilometres. My
daughter Holly, and ever faithful John Cameron, had been
providing the support which came in handy as I reached
Appletree Bay with serious cramping in my hamstrings.
These cramps dogged me all the way to the finish. We
were in a race against time because we wanted to beat the
dark down Lyrebird Gully. It was a matter of run, stop for
cramps, then run or hobble as fast as I could. All the team
were very supportive although I could feel that my pace
was a lot slower than what they were capable of.
As the support crew, John Cameron and I prepared lunch
for the team when they arrived at Crosslands, but they
were barely there and then they were off. They beat me
to Berowra so I decided that they needed some greater
encouragement from Appletree Bay. To that end, I joined
them in the rest of the run. It was fantastic to feel that I
could not only help them but get a feel for the run as well.
By the time we got to the finish I was hooked.
In one of their kinder moments both Allison Lilley and
Robin Cameron agreed to let me be part of their 2007
Oxfam team, The Strider Divas. From February to July I
ran about 120k to 140k per week, including track reps and
very long runs. On some Saturdays I would finish off a 90
minute game of soccer with a 20k run. Robin and Allison
seem to be born for this type of running but to me it was a
lot of hard slog. In mid July we started our long runs which
included one run of 9 hours. I had forgotten to
eat breakfast which made the last 3 hours of
the run difficult, but taught me a valuable
lesson. We also had some 6 hour runs
and many night runs from both
Berowra and Cowan which were at
an easy pace because of the extreme
terrain. About 1 week before the run
we covered the start to Ararat Oval,
only section that we had not run in
training. This was done in driving
rain and proved to be much hillier
than I had hoped for. Fortunately for
me, the team had a sensible strategy
of walking all the difficult hills which
was much to my liking.
At Berowra the cramps were so bad that they were in both
my quads and hamstring muscles of the left leg, thus, I
could not stretch them out. I held the team up as I changed
into warm clothing and finally got away, cramping every
time I tried to run. I decided on a fast walk and, in the dark,
was not much slower than a run. Allison, who
had been full of life got talking to a member
of another team and disappeared off into
the distance for some kilometres, only
to run back to us as we approached
Cowan. She was fresh as a daisy and
in great spirits. Robin was also full
of supportive words and pressing
on well. Bruce and I had both gone
through some rough patches but
as a team, we worked well.
....cramping
every time
I tried to run.
I decided on a
fast walk....
All our support crew, including
Danielle McCormack, joined us for
the end of the run from Cowan to
Brooklyn. Somehow, I managed to get
myself together and run a lot of the last
section into Brooklyn. We could see the torches of
the teams ahead, which served to spur us on. Deep into
one of the last valleys, we passed the Canberra women’s
team which put us into the first place for women’s teams
(we had granted Bruce honorary status for this run). In
the last 3k we managed to pass another two teams, coming
18th (and 11th team with all members finished). Both
Bruce and I were shattered but Robin was very together
and Allison was full of beans.
Just prior to the run, our fourth team member
found she was unable to do the run so I recruited Bruce
Inglis who had previously withdrawn from another team
due to his inability to fit his training in around his work
commitments. He had foolishly said he would run a bit of
it if we couldn’t get anyone else.
At the start I was a bundle of nerves. I was in great
company, so there was no concern on my part about their
ability to finish the run. All of them had run this distance
before but I had been known to pike out on runs as short
as 20k, especially if they involved big hills. We said hi to
the other Strider teams and, in no time, we were off. Just
as we started down the first set of steps within 2k of the
start, Robin got a biting cramp in her calf , and shortly
after, Bruce realised that the twinge he had felt 2 weeks
before on the treadmill of an Indian Hotel was now a torn
muscle.
Looking back, it was an incredible experience and the
most enjoyable run I have ever done. Much of this is
due to the wonderful team members, Robin, Allison and
Bruce who supported me and were prepared to run much
slower than their capabilities to allow me to stay with
them. Our support crew were invaluable for both physical
and emotional support. Danni can attest to the seductive
nature of these runs for she is now hooked, having been a
great support crew member this year and, like me in 2006,
being lured by running the final kilometres with the team.
We settled in well and raced through the checkpoints
to St Ives. I managed one faceplant on the hills around
7
BLISTER NO 103
SEP 07 – JAN 08
By VANIA DAUNER
1.9km swim – 93km bike – 21km run
Striders
Striders
G
G
al
al takes
takes on
on
the Canberra City Half Ironman
y entry into triathlon started nearly a year and a bike ride. My husband and fellow Strider Nick Taylor
half ago, when in February 2006 I fractured my and I piled our gear into the car and drove down to
pelvis in two places after a long, steep Striders
transition. It was dark and raining, what a lovely way to
run. My low bone density couldn’t handle the impact and start! We went through to transition and set up our gear.
on doctors orders I found myself not being able to run for
six months. Desperate to keep doing exercise I turned to Soon enough the race director was announcing that we
bike riding and swimming. I found that I enjoyed these were ready to start. A field of over 600 triathletes made
two new sports and saw triathlon as an ideal way to their way down to the murky green and brown Lake
combine them with running. In 2007 I started thinking Burley Griffin to the swim course. When I got to the
of the Half Ironman triathlon. I chatted to my fellow waters edge the professional triathletes were already in
Strider Allison Lilley about doing one and she was just as the water waiting to go. I was in the third wave start and
keen.
So
I
quickly
throughout
jumped in and
winter
2007
swam over to
Allison and I
join my fellow
trained on our
female
tribikes…..up and
athletes bobbdown
and
ing around in
around
Akuna
the water with
Bay, West Head
their
bright
and
Duffys
orange
swim
Forest. We even
caps. Everyone
tagged on to a
was quite calm
few bike riding
with lots of
groups in the
giggling
and
eastern suburbs
chatting and I
but found that
felt calm with
we got dropped
no
real
very quickly as
concerns with
our speed just
the swim. All I
couldn’t match
wanted was to
these Tour De
do it without
France
type
getting slapped,
dudes.
kicked
or
Noshrinking
shrinkingViolet,
Violet,Vania
Vaniaresponds
respondsin
inher
her usual
usualmanner
mannerto
tothe
the adulation
adulation of
of her
her fans
fans
No
having
Soon enough the Port Macquarie Half Ironman was on someone swim over the top of me. I also wanted to do it
our door step with the amazing Ms Lilley entering the in 45 mins. As the race official instructed us to move to
triathlon and successfully completing it. I felt my bike the swim start I still felt calm! At 6.35am the start was
fitness was not yet up to scratch, so I continued training
like most triathlon swim starts – arms and legs
with my sights on a Canberra debut, now only eight everywhere but soon enough I found my space and just
weeks away.
concentrated on my breathing and swim stroke. The
fastest females had broken away but I didn’t care and
The Canberra Half Ironman finally arrived – Sunday 16 continued a controlled and steady pace. I felt good and
December 2007! I jumped out of bed at 4.30am with managed to not stray off the course, hitting the course
hardly any sleep as I kept thinking about the triathlon
markers spot on. Very soon I was approaching the swim
throughout the night and in particular the challenging
exit with spectators cheering us on. I stepped out of the
8
BLISTER NO 103
SEP 07 – JAN 08
me and I focused on keeping him within my sight all the
way back to transition.
water and looked at my watch – 45 mins! I ran to
transition and put on my bike gear and moved quickly to
the bike exit. Off I went on my trusty Sub Zero bike, with
the rain coming down. The bike course was 93kms, in a
three x 31km loop. The course went from the city centre,
through the suburbs and out to the ACT countryside. The
bike course was undulating with a lot of false flats and a
nasty hill climb out at Coppins Crossing. My first lap
went well and without incident, although many
triathletes sped past me and I had to be careful going
down the steep sections in the rain. As I returned to the
city centre to start my second lap my fellow Striders and
Balance triathlon club friends were there to cheer me on
and ring a cow bell to let me know I was doing well.
I arrived into transition and immediately felt great and
glad to be off the bike. I felt even better when the
Technical Official told me that I had made the cut off time
and to immediately proceed to the run course. I quickly
changed shoes and excitedly ran to the run course
consisting of two x 10.5km loops along the Lake Burley
Griffin shore. I pulled out my Striders splits chart which I
had calculated for 2 hours and 10 min. For the first 10
km I ran according to the chart and felt pretty good. Not
long after this I could feel my body slowing down so I
decided to run without the splits chart and just go by feel.
I was now on my last lap and the course was once again
starting to look very sparse with my fellow triathletes
few and far between. As I came near the 17km mark my
hips, quads and shoulders started to ache and so did the
muscles in my lower legs. I continued on and soon
enough I could see the finish area and as I came closer to
the finishing chute entrance my Strider and Balance tri
club friends and my husband formed a Guard of Honour
for me to run through. I was excited and hoped that I
would be able to bend down and run through without
looking like a 90 year old. As I entered the actual
finishing chute the MC announced my name and asked
my friends to jump the barrier and create another Guard
of Honour for me to run through…..more bending down!
This was amazing - my friends cheering right on the
finish line and the final timing mats lying in front of me.
Through the Guard of Honour I went and over the timing
mats - what an amazing experience – I had just finished
my first Half Ironman!
I made my way out of the city for the second lap with the
rain still coming down. I still felt good on the bike and
munched on a Power Bar and drank my water. Once
again, I found myself climbing the nasty hill at Coppins
Crossing. I switched to my granny gear and slowly
peddled up the hill to conserve energy. A guy ahead of
me was now pushing his bike up the hill. I continued on
past him but could feel the strain of this nasty hill. I
focused on getting up to the top and felt good when I got
there! As I continued and entered the city centre riding
past transition I could see the professional triathletes
and the faster age-groupers on the run leg around Lake
Burley Griffin.
I continued on to my third and now final lap riding past
the friendly sounds of my friends with their ringing cow
bell. As I headed out to the countryside there were very
few bike riders on the course. For the most part now I
was riding alone and worst of all it was raining again!
Soon enough I was back at that nasty hill at Coppins My times: Swim 46:34, Bike 4:34, Run 2:21. Finish time:
7:42
Crossing! I switched to my granny gear and focused hard
on getting up as I was now starting to
feel fatigued. There was no way that I
By Jess Baker
was going to push my bike up that hill so
How well do you know your fellow Striders? The names here
I was glad when I got to the top and was
do
NOT match the facts. Can you re-arrange them correctly?
able to say farewell to that hill. As I was
riding out in the countryside with the
NAME
FACT
cows to keep me company the sun
started to come out along with the
Sam Isbell
Once stopped for a light bit of shopping during
dreaded flies. At this point a motorcycle
the
Tokyo Marathon (for a camera?).
pulled up alongside me - it was two
Technical Officials. They asked me how I
Michael Lovric
Despite possessing Japanese linguistic abilities, has
was going and I told them my hips were
hurting but that I wanted to finish. They
slept rough - on more than one occasion, in Japan.
told me I was doing a good job and riding
Karen Canfell
Has not only been mugged by Kangaroos, but has
well. I asked them if I was the last bike
rider on the course and they told me that
also sat on a toilet 20metres under water.
there were still a few riders behind me,
which really cheered me up! Shortly
Graham Sheargold
Has a passion for Spider bites, tropical diseases,
after another bike rider came up beside
the Thai language, oh, and running - of course!
me and we laughed about our sore
bottoms and how we couldn’t wait to get
Adam Moody
3 siblings of mother's family married 3 siblings
back to transition. He rode off ahead of
from father's!
Match the facts
9
BLISTER NO 103
SEP 07 – JAN 08
The Archives
4th and 1st Vet, Age-Group wins for Jenny Truscott and
Wendy Downes. Keith and Margaret White organised
Striders teams – the Strider Supremes (Joanne Barton,
Wendy Downes, Breeda Kelly) were 2nd Female team,
Strider Skuds (Joanne Cowan, Mark Fiore, Stephen
Guy) 1st Mixed team, and the Striders Supermen (Ray
Doran, Jonathan Trope, Raymond Potter) and Striders
Stallions (Brian Grant, Neil McGill, Rod Lovel) were
2nd and 3rd Vets teams.
10 YEARS AGO
Ron Stizinger won the 10K Series Handicap (and return
ticket to South Africa) two years after a heart attack.
Robert Bamann, host of the Wahroonga Wobble, was
considering reverting to the original course, the one that
caused Irwin Light to shout at him “ You failed – I’m still
alive !” Subscriptions were to increase from $48 to $55.
The Committee decided not to proceed with a proposal to
purchase a Club van to carry STaR and 10K gear. Geoff
Taylor (then Treasurer) and Amanda Dawson were
wed. Carl Barker came 2nd in the London – Brighton 50miler. Peter Truscott missed out on breaking 3 hours in
the New York Marathon while Rozanne Green was a
pilot for an Achilles Sydney runner. Kelvin Marshall was
3rd in the Brindabella Classic in 4:08:11. Kevin Tiller
reported a DNF (Did Nothing Fatal) on his first attempt at
100 miles in the second running of Glasshouse. With
what could be a Striders motto, Kevin wrote, “It pleases
me that I continued beyond the sensible point to stop.”
Another first DNF was David Sill in the 246km
Spartathlon from Athens to Sparta. David missed the
cutoff by 2 mins at 139km. Sarah Entwistle felt like
joining the record 150 DNFers in the fierce winds of the
Hawaii Ironman but held on for 7th place in 12:34,
Derek Smith finished in 14:54. At the World Triathlon
C’ships in Perth, Brenda Hamill was 3rd W50-54. In his
article on the Istanbul Marathon, Graham Butler quoted
‘If you have half a mind to run a marathon you are overqualified’ – and then tried to sign up for the race at the
local hospital psychiatric unit! He received a post-race
massage at a Turkish bathhouse, administered by a
‘gorilla’ who did not understand what a delicate thing is a
post-marathon body. Jonathan Worswick was 3rd in
California’s San Juan Trail 50miler in 7h 49. Malcolm
Satchell came 9th in the Willy-Billy in 2h 37. After
coming 5th and 6th respectively in the Sydney Tower
Run-Up, Jenny Truscott and Dean Degan both won the
Chatswood Vertical Run in the Royal Sun Alliance
building. John Young was 3rd Male and Tina Campbell
won her Age Group. The Awards Brunch saw Open
Marathon Awards to Joanne Cowan (and Vets) and Carl
Barker, Vet winner was Chris Dwyer, Masters Jonathan
Trope and Tina Campbell, Seniors Manfred Fiedler.
Open Half winners were Joanne Cowan (and Vets) and
John Young with Vets winner Stephen Jackson, Masters
Ray Doran and Wendy Downes and Seniors Manfred
Fiedler. Ultra Runners of the Year were Dawn Tiller and
Kelvin Marshall, Triathlete of the Year Gary Leahey;
Improver of the Year Margaret White and sub-3 and
sub-4 marathon Improvers were Guy Griffin and
Manfred Fiedler. The 10K Series was won by Joanne
Cowan and John Young, both obtaining maximum
possible points by winning all 8 races they entered. John
Hamilton handed over the 10K Series directorship to
Breeda Kelly after 2 years in the job. Four months after
the event, the SMH Half results came out, Joanne Cowan
S.W. Bag did not run the Ragan Gawn Marathon.
5 YEARS AGO
Chris Truscott was on the annual trip of the ‘Berlin
Boys’ (Chris, Peter Truscott and Chris Dwyer) to the
Berlin Marathon. Chris joined a select few Striders with a
sub 2:30 time (2:29:44). Joanne Cowan won 3 Golds
(10km, 8km X-C, 5km track) and a Silver (half marathon)
at the World Masters Games in Melbourne; Jenny
Truscott won the NSW 10k Track and Jonathan
Worswick won the Fitzroy Falls Marathon. David Sill
told of finishing the 246km Spartathlon (Athens to
Sparta) in 35:36:25, 5 years after his first attempt.
Xandra Dunn and Sean Greenhill reported on the
Mudgee Marathon where Xandra was 1st Female in 3:22,
breaking her own record, and survived being chased by a
friendly bull. Sean won his Age Group and a bottle of
port, as did George Lisson who was 3rd outright. Randy
Brophy ran the Willy-Billy where he was 4th Strider
behind Chris Truscott, John Young and Peter Truscott
and just ahead of a guy in an Elvis costume ! James
Moody ran the Sydney Marathon and found that if you
are doing a Half Marathon PB at halfway the second half
will not be much fun; Kelvin Marshall was 1st Strider in
2:58:18. Steve Hume was 1st Strider in the Cities
Marathon in 3:01:58 and 10th overall. Allison Lilley won
the Striders Handicap Half. At the Glasshouse 100 Mile
Kelvin Marshall was 3rd in 24:58:42 and Sean
Greenhill finished the race on his third attempt in 7th
place in 27:39:26. At the World Triathlon C’ships Mark
Preston won the Over-40s Clydesdale division (over
90kg). Greg Donovan ran the New York Marathon as a
fundraiser in 3:04. His employer, Aon, had offices in the
World Trade Centre and used the race as a fundraiser for
children who lost a parent on 9/11. Julie McGaw
completed Hobart’s 21k (uphill) Point to Pinnacle and
Michael Bailey ran New Zealand’s 67km Kepler
Challenge. The 10K Series was won by Joanne Cowan
(and Vets) and Andrew Knox, Vet Ross Sinclair,
Masters Elizabeth Woodhams and Ron Schwebel,
Senior Heiko Schaefer. Salvador Gala was Handicap
Winner. The Super Series was won by Stephen Jackson
and Tracey Love (both Open and Vets), Masters Tina
Campbell and Barry Rutter and Seniors Heiko
Schaefer. The Striders affiliated to Athletics NSW and
Stephen Jackson’s team remeasured Six Foot Track as
45km, not 46km. And Heiko Schaefer asked if they
checked
it
was
really
six
feet
wide
!
10
BLISTER NO 103
SEP 07 – JAN 08
By SHARON CALLISTER
CC
omrades
Marathon
omrades
Marathon
coming back from injury and who was not particularly
interested in running a fast time.
It’s difficult to describe to you how exciting and
rewarding this event was. Imagine the beautiful scenery,
the fresh air and the sheer challenge of it all and the
adrenalin and excitement. Well it definitely changed how
I thought about distance running… I loved the challenge
and the distance and so I began to look for new
challenges.
n 17th June 2007, I ran in the 82nd Comrades
Marathon. The web site describes the marathon as
the “ultimate human race- It will define you”. I am
pleased to say some two months on, I was not
disappointed. The race did define me and each of my
12,000 fellow competitors. It defined me through
commitment, dedication, hard work, motivation and yes,
even pain.
On the 4th of August a friend, who
also ran the event, and I were
fortunate to be interviewed by
Tonya Roberts from ABC radio’s
774 on our Comrades experience.
In preparation for the interview I
was asked to consider the
following question about my
experience and I am so pleased I
took the time to put this on paper.
I found out about Comrades
marathon a few years ago and
decided I just had to do it, even
reading the website just makes you
want to be a part of this famous
race. At first I thought I could
encourage one of my running
friends to do it with me, but for
various reasons they were not
available. In the end I decided then
to do it myself and set 2006 as the
year to do it, However, job changes
etc made that impossible so I
rescheduled to 2007.
Many of you have said to me you
think I’m crazy for what I did, well
maybe after reading this journal,
you will see that I’m not crazy at all
and you may even want to run
with me next time, that’s if I ever
do it again…….
A few years ago my sister in law
died from breast cancer aged 34
years. I have a friend today, also in
her early 30’s who is critically ill. I
look at these people and am so sad
for what they have had taken away
from them and I treasure every
opportunity my good health brings
to enjoy life and stay fit and well. I
know I am fortunate to be able to
complete the many exciting
challenges that such good health
allows.
Why did I do it?
I took up marathon running about
nine years ago, I had always
wanted to run a marathon and a
few years after having my son, I
thought the time was right (1999).
In the year 2000 I was living in
Sydney and I got caught up in all
the excitement of the Sydney
Olympics’. I decided to run the “thin blue Line” the actual
Olympic marathon course, which finished in the stadium
at Homebush, it was a great experience and I found that I
really liked the marathon distance.
What were the main challenges and memories ?
For me the main challenge was actually getting to the
start line. In my mind I was doing the 89.3km race on
June 17th no matter what, but the reality was that things
for me definitely did not go according to plan. I had a
number of issues in my life that were impacting on my
ability to train.
I had a number of friends who regularly ran ultra
marathon’s, something I could never quite get my head
around (I thought they were crazy!). Finally one of them
convinced me to do the “Six Foot Track” ultra marathon.
This event, whilst only 45km’s in distance, is brutal. It’s
held in the Blue Mountains (mountains being the key
word here) of NSW and is allegedly equivalent to running
a 60km road race. The race has a seven hour cut off so I
agreed to run the course slowly, with a friend who was
I missed a critical training milestone, the Canberra 50km
in April and had to take two weeks off training at a
crucial time (some of you may remember why!). Just
after that I met Tory Trewhitt who owns and operates
the personal training business “Trew Health” at
Melbourne Sports and Aquatic Centre and who was also
11
BLISTER NO 103
SEP 07 – JAN 08
went right past me and beat me by about 20 minutes,
how good was he?
running the 2007 Comrades marathon. Thankfully,
through him, I got back on track and was able to
complete the training with minimal impact on my
performance.
Describe the pain of the event
At the time you think that nothing could hurt more and I
remember at the end of the race Tory and I looked at
each other and we could see in each others eyes the
impact that pain had on both of us, you had to really
experience it to understand. It was almost scary, like oh
my god I can’t believe I survived that.
Once in South Africa I had trouble with my diet and
during the carbo loading phase had difficulty eating
anything at all. This did cause me stress but there was
nothing I could do about it.
The journey to the start line at Pietermaritzburg was also
quite eventful. The coach was late leaving Durban
(3.30am) and to complicate things the driver proceeded
to take three wrong turns, so we did not arrive at the all
important destination until nearly 5am, definitely way
too late as we had to drop off clothing bags, make final
preparations and get to the start by 5.15 am.
The pain is also a lot like childbirth (well I know only a
woman could say that), but once you stop running, the
pain goes away, just like when contraction stop!! After
childbirth you forget the pain of labour and it’s the same
with Comrades, I now cannot remember the feel of that
pain at all.
I was seeded in “D” section (middle of the pack) and
unless I wanted to start at the back of 12,000 other
competitors I had to climb the six foot plus barricades
and drop in on my fellow competitors which, of course, I
did! So there was a bit of excitement before we even
started…
When do you eat and drink while you run the
Comrades marathon?
I ate the oranges, some bananas and carbohydrate gel. I
had dreamt of the potatoes that would be available in the
second half of the race for months before hand and how
they would sustain me. However, the first one I had made
me feel a bit sick so no more potatoes.
I remember feeling many different emotions on that start
line, scared, anxious, hopeful and excited. I also felt so
very proud that I had even made it to the start line, I was
in South Africa lined up for this prestigious event, I had
to pinch myself.
How has it impacted on your life being a Comrade?
I feel very special and at peace, when I think about it now
I always find myself smiling, I have more confidence in
myself, I know I am part of a very special group of
legends.
I knew at the time that I had the strength and the courage
to finish the event but I was very scared that an injury
would cause me to withdraw, that was my biggest fear by
far. The next fear was that I would take too long to
complete the course ie over the 12 hour limit, imagine
being 50 metres short of the finish line and the final gun
sounds, it wouldn’t matter that I had made the journey,
the medal would not be mine, neither would my finish be
officially acknowledged- oh god, dread the thought…..
What physical challenges would you balk at now?
If it is in terms of endurance, I don’t think there would be
many I would balk at, now if you talk about bungy
jumping or something like that I would need a bit of
encouragement.
What was the impact of the event on your familywere they supportive?
My husband and son are my number one and two
supporters, they were fantastic.
I spoke to a number of people on my journey but not
nearly as many as I had imagined I would. I think I had
mistaken the “Comrades spirit “for meaning that people
talk a lot rather than share the emotions and feelings.
However, once the pain set in, it was pretty clear why
there was not a lot of talking going on.
Did you communicate with other runners?
See above answer but in short the answer is yes but it
wasn’t through speech it was the special feelings, the
knowing looks of encouragement etc.
I remember being told to dedicate each 10kms to
someone you know, when you feeling good dedicate this
to ones you love and when in pain dedicate these 10kms
for some of your least favourite people, this was a good
distraction for a while but after 50kms or so your mind
starts to wander so I found it too hard to remember
where I was up to.
I also was in awe of the camaraderie between the blacks
and the whites. I saw so many of them hugging, chatting
smiling and encouraging each other I almost couldn’t
believe I was in South Africa.
Would you do it again ?
One other vivid memory for me is that of being passed by
an English runner at about the 75km mark. It’s not that I
don’t like being beaten by the Pom’s but this guy was a
double amputee and he was running with two prosthetic
legs. Here was I thinking how special I was and then he
YES, definitely………. now imagine a Malvern Harriers
Comrades team! Any takers?????
I’d love to but I’m doing something else that day – Ed
12
BLISTER NO 103
SEP 07 – JAN 08
Deek toweled off to return to the podium to officially
open the Stromlo Cross country circuit before the elites
took to the starting line. His words were inspirational, his
presence always motivational and his enthusiasm, well
that’s something Australian distance running can
continue to wish for more of from our most influential
past & present sporting stars.
By CHRIS TRUSCOTT
he view from Stromlo Observatory in the A.C.T. is
not what it used to be. Just three years ago, thick,
luscious pine forests covered the area. Amongst
this forest an intimate network of trails criss-crossed
their way throughout. These all known to a coveted many
in the running circles and each leading the way back to
Deek’s drive where the legend of Rob DeCastella grew for
2hrs every Sunday morning.
A field of 13 girls started their 8km journey with the
highest of hopes but soon realized the rapidly rising
temp would sour their motivation. By the time the finish
rolled around, eight had dropped, exhausted and out of
gas. Greta battled superbly to finish in the money with
5th, having taken one girl with 200m to go. This girl
would not finish as she too dropped with exhaustion.
Lara Tamsett (who is the niece of veteran champion Liz
Miller) won in a very tactically mature run.
Three years ago Stromlo burnt. The pristine trees
ravaged by fire, the soils scorched and runner’s hearts
sank. A lonely half burnt sign declaring “Deek’s drive” all
that remained of the Sunday run.
Now with the help of the man
himself, Stromlo is back on the
road to recovery. Thanks to the
efforts of Deek and government
financial assistance, Stromlo now
boasts a world class cross country
course in the making.
I say ‘in the making’ only because
the trees that are struggling to
grow quick enough will eventually
rise around the existing lush
‘fairway’ paved grass course and
create an amazing arena for the
world’s elite to experience.
Greta & I traveled to Canberra
recently for the official opening
and accompanying races. As I had
not driven out that way since the
fires, it took a few double-takes to
recognize that the bare hillside to
my right was in fact my
destination.
D
D
eek’s “cross country” drive
eek’s “cross country” drive
The temperature once out of the car, 30+ degrees. The
only means of shade, a new grandstand facility built to
house such competitions. And of course – the damn flies.
The men’s race was similar with the likes of Lee Troop
possibly still recovering from his fantastic Berlin
Marathon, fading in the closing stages. Strider Tim Rowe
battled throughout the final smaller loops to record a
solid 25:40ish time. Martin Dent strongly ran away from
Mark Tucker to record an unbelievable 23:30ish time in
what would have been easily over 32 degrees by their
12:30pm finish time. The reason for the late starts you
may be asking? Political time scheduling; the opening to
coincide with the arrival of the Sports minister.
But once we stepped foot onto the newly grown grass
and jogged the gently undulating course through the
various loops (which could be opened and shut to create
various distances), did we realise how great this venue
would become from the day’s inaugural opening. The
largest loop is 2.5km with spectators ideally catered for.
The 100+ juniors ran their 2.5km at 10am. The 5km fun
run at 10.30am was a modest 30degrees and also
consisted of approx 100 people. I was happy to cap my
distance for my long-run incorporated race at 5k so I
raced and recorded a 15:44, just outlasting long-time
running veteran Des Procter who raced the 2 nd 2.5km
loop strongly. What was more a highlight was beating the
current Australian Marathon record holder – Rob
DeCastella. Can’t take that away from me.
So the winner was Stromlo Forest. The trees are there
again albeit small and eager but the venue and course
will take pride and place in Australian distance running.
This will be visited by foreign champions in the years to
come. Our own World Cross country trials will be there
on March 8th next year.
And yes, Deek’s drive will again reign supreme.
13
BLISTER NO 103
By GRETA TRUSCOTT
SEP 07 – JAN 08
The importance of strength training for
L
L
middleand
and
middle
ong distance
ong
distancerunners
runners
or those of you new to the running scene - right
through to the elite category, you may not realize
that by simply adding an additional 1 or 2 strength
sessions to your normal training week, you are
multiplying your chances of success at that next race.
number of reps, to build power and endurance and was
afan of the outdoor workout. De Castella encouraged
exercises mainly for the legs which exaggeratedly
simulate running actions i.e. bounding, jumping, high
knee lifts, lunges and step ups. And also exercises for the
abdominals and lower back and for the upper body using
your own body weight i.e. pushups, chin ups and dips.
Now you may think that by jumping into an aerobics
class or by pumping iron at the local gym, you are
becoming stronger. But have you stopped to consider
that you may be getting stronger in ways not optimally
beneficial to your specific running & racing goals?
A specific strength training program for runners
incorporates the following pointers as outlined below
with some basic examples to give you an idea:
Research shows that specific strength exercises and drills
can significantly improve your running performance and
reduce the risk of injury. We have all heard of Robert de
Castella, a world champion marathon runner (and
current Australian record holder). De Castella (1984, p.
84) outlined the importance of strength training to
increase muscular strength thus building up protection
against injury. De Castella incorporated “light circuit
workouts in his weekly training routine, mainly to
strengthen areas susceptible to injury” and found that
“additional strength work does enable you to maximize
your fitness, and consequently your performance”.
¾
most exercises in the standing position i.e. lunges
or step ups
¾
exercises which train diagonal movement –
opposite hip to shoulder like how we run i.e.
lunges moving forwards with running arms
¾
training rotation of our mid section i.e. twisting
medicine ball throws in standing
¾
foot plant balance and stability i.e. one leg squat.
Increase stability demand by standing on a pillow,
wobble board or bosu (half swiss ball)
¾
exercises that work to stabilize your core whilst
moving your arms and legs. If you have a strong
and well balanced abdomen, lower back, and
pelvis, then your arms and legs will be able to
work efficiently. i.e. alternate arm leg raises using
a swill ball
¾
developing form, balance and ground foot
reaction/elasticity (the quicker your foot can
rebound off the ground with greater power, the
better) i.e. drills like hopping, knee lifts, skipping,
bounding which develop quick ground reaction
time, stride length and stride rate. Running drills
help improve balance and form. Drills help
improve the upright posture, being more up on
your toes, extend through the entire lower limb
(from hip to toes), getting the foot off the ground
quicker etc, which can all help your running form
and enhance your pace.
Why does strength training need to be specific?
Specificity is a theory in sports physiology which
underpins that you get what you train for. Therefore,
simply put, if you want to run well then you should be
out running. And if you want to improve your running
further a specific strength training program can greatly
assist. Just as you know the running program needs to be
specific including things like speed sessions, hills, long
runs, lactate threshold sessions etc. Likewise, your
strength sessions need to be specific.
Specific strength training for running is not utilizing the
traditional exercises and machines whereby you are
lying or sitting mostly with 2 legs/ 2 arms moving at the
same time in the same direction i.e. leg press, leg
extension, leg curls, crunches, back ext, bench press,
shoulder press. These exercises do not develop balance,
stability, power or dynamic flexibility associated with the
needs of a runner. Although these traditional exercises
may be good to strengthen or tone certain muscles for
reasons other than for running specificity.
All strength programs need to start with the basics and
getting the strength and technique correct. For example
you would start with doing standing two leg squats and
progressing to one leg squats only after you have
mastered the two leg squat. Then after mastering the one
legged squat there are further advanced options to
develop. You may find you are more advanced at some
exercises than others. It is important to match up each
exercise with your level so that you avoid strain.
De Castella (1984) believes that concentrating
excessively on a range of never-used motions is of little
importance in running. He said it is best to do strength
work in a circuit type format incorporating exercises
using your own body weight, speed, light weight, high
14
BLISTER NO 103
SEP 07 – JAN 08
Basic concept of strength training
foremost, preferably each day, ahead of exercises for
your arms and legs. If you have reasonable core stability
it is important to maintain this by continuing it as part of
the rest of your weekly or bi-weekly strength sessions.
Stability training is different to weights in that it trains
your body awareness and works the endurance of the
stability muscles.
Strength exercises develop the muscles for different
levels of force and over varying lengths of time
depending on your sport. Sprinters need a more
maximum and explosive type of strength to be
immensely strong and fast over a short distance. As we
move toward the other end of the spectrum longer
distance runners need more strength endurance.
Utilizing strength exercises makes your muscles, tendons
and joints stronger to sustain greater force in the
exercises and number of reps and sets you are doing
enabling the building of running strength endurance
more optimally.
Additional Segment:
Benefits of Stretching
Stretching is unfortunately one of the most underutilized techniques for improving athletic performance,
preventing sports injury and properly rehabilitating
sprain and strain injury.
Benefits of specific strength training
As a runner you don’t need the flexibility of a gymnast
but you do still require a good level of flexibility so that
your muscles and joints can move through the full range
efficiently. If your muscles and joints are tight they are
more likely to get injured. If your muscles and joints are
tight you will not get the optimum power out of them and
this will slow you down. Also tight muscles impede good
circulation, limiting the oxygen and nutrients to the
muscles, which are required in premium amounts for
optimum action (Walker 2007).
Strength Endurance
The strength needs of a middle-to-long distance runner
are called strength endurance (De Castella & Clews 1996).
This means the ability to sustain strength over a period
of a few minutes of continuous activity (i.e. 1500m) to a
period of over an hour for a half marathon or hours for a
marathon. You will need this strength endurance
particularly for surges or when going up hill and then to
keep going without dropping off your race pace. You
develop your strength endurance via sufficient base
mileage, speed work, hills and strength exercises. How
many of you fall short by skipping your strength
sessions?
Keep better running form
Having stronger back muscles, abdominals and gluteals
helps you keep a more functionally upright posture. It is
easier for your body to work efficiently whilst keeping
this more upright posture. It is harder to propel your self
forward if you are hunched over and sinking into the
ground.
Group Strength
Sessions at Queens Park
INSERT REJOOV ART HERE
Compliment your running program with strength training
consisting of specific whole body exercises, core stability
work, drills & stretching.
Injury prevention
Good strength is needed even for marathoners, for
example, in the lower limb muscles and tendons if they
are to sustain endless hours of pounding the road.
Without it the runner will be more prone to injury and
may not be able to complete the kilometres required to
develop their base fitness and speed (De Castella & Clews
1996).
Specific strength training can significantly improve
your running performance and reduce the risk of
injury.
Catered for beginner to experienced. Be a stronger and more
balanced runner.
To provide stability
Being stable will make your running more efficient and
technically better by allowing you to generate more force
with your arms and legs (SportsMed SA 1998). The
‘moving’ muscles being your arms and legs can generate
more power when stability or ‘holding’ muscles keep
your spine, shoulder girdle and pelvis stable. Stability
helps prevent the injuries that are caused from poor
movement patterns. It is important to incorporate core
stability exercises into your strength sessions. If you have
poor core stability you will need to work on this first and
$15 per session
$70 for a block of 5 sessions
$130 for block of 10 sessions
5pm Sundays
6:15am Mon & 6:30amWed
Greta Truscott
Personal Trainer
Registered with Fitness Australia
B.App.Sc. (Occupational Therapy)
Why do it in a gym when you can do it outside!
Call Greta on 0419 021 694 or
email: [email protected]
for more information and to book your spot in the group.
15
BLISTER NO 103
SEP 07 – JAN 08
Stretching is part of an effective cool down process after
a run, race or session. After strenuous exercise (lets face
it - running is a very strenuous) or high impact activity,
there are micro-tears in the muscle, blood pooling and
accumulated waste products. Stretching will relieve all
this by lengthening the muscles, improving circulation
and removing waste products. This is important for good
recovery so you can back up your training consistently
and improve your performance.
explaining to them your needs for a strength program to
be running specific. If you are injured make sure you do
your rehabilitation exercises in liaison with your Physio
or Sports Dr then build on from here as you recover. All
programs must be gradual to allow your body to adapt
and improve without injury!
You can contact me for more advice about strength
exercises appropriate for you and your level. Rejoov
Fitness provides outdoor group strength training for
runners in Queens Park. Or I can help you develop a
program after assessing you in a one-one situation and
providing consequent monitoring in person or over email
([email protected]).
With each passing year muscles and joints seem to
become stiffer and tighter. This is part of the aging
process and is caused by physical degeneration.
Therefore it is all the more important to nurture your
body and maintain daily stretching.
You can contact Jason McLaren, sports biomechanist,
i.S.P.O.R.T for further advice. He utilizes evidence-based
sport & exercise practices to increase athletic
performance & reduce injury. The aim is to educate
professionals & athletes of all levels on biomechanical &
sports related issues. [email protected]
www.biomechanics.com.au
Amount of stretching required
Before a speed session or race the warm up is mainly
active as outlined below with some static and dynamic
stretches and running-specific drills to be undertaken
after the warm up jog.
Most stretching should be undertaken after your run and
cool down jog is complete for 10-20minutes. This is
when your body is still quite warm and you will get a
great stretch. Use this as relaxation time where you can
listen to nice music in a quiet room or out in a park in the
sunshine. Hold each stretch for 15 seconds but longer for
tighter or more problem areas.
References
1.
2.
Correct warm up before speed sessions and races? There
are 4 key parts as underpinned by Walker (2007, p. 40)
and the most effective according to my experience:
3.
1.
4.
2.
3.
4.
Light warm up jog 15-20 mins. To elevate the
heart rate and respiratory rate, increase blood
flow and muscle temperature.
Static stretching 5 mins. To lengthen major
muscle groups and associated soft tissues. Holding
each stretch for 15-30secs.
Sports specific warm up 5-10 mins. To prepare
for specific demands of running. Drills i.e. butt
kicks, high knees, skipping, and strides 3-5 x 50100m. First stride at 70% and build up to the last
stride being 90-95% of max speed.
Dynamic stretching 5 mins. Controlled soft
bounce or swing of body part in standing i.e. leg
swings forward and back or side to side, upper
body twists or shoulder circles.
De Castella, Robert & Clews, Wayde. 1996, Smart
Sport: The ultimate reference manual for sports
people, RWM Publishing Pty Ltd, ACT.
De Castella. 1984, de Castella on Running, Curry
O’Neil, Victoria.
Stretching & Stability: Injury Prevention &
Performance Management, 1998, SportsMed SA
booklet, Adelaide.
Walker, Brad. 3rd ed. 2007, The Stretching
Handbook, Walkerbout Health Pty Ltd, QLD.
Greta Truscott
Personal Trainer
Cert. 4 Personal Training Registered with Fitness Australia
B.App.Sc. (Occupational Therapy)
Rejoov: Sports Massage & Fitness
Unit 4/52 Queens Park Rd
Queens Park NSW 2022
Phone: 0419 021 694
Email: [email protected]
ABN: 76 780 267 928
All four key parts outlined above work together to bring
body and mind to physical peak for the speed session or
race ahead. A good website to check out is
www.thestretchinginstitute.com.
What the...?
Proudly and strangely heralded as their very own
(and definitely not Labor’s) lasting heritage act, the
outgoing federal government provided something
that may be of use to runners. It is a map of all public
toilets. Planning a run somewhere? Check it out:
http://www.toiletmap.gov.au/
Where to find strength training relevant to runners
Do your research! Talk with your running coach to
develop an appropriate strength program. Research the
scientific evidence. Try the Cool Running website to
discuss with the broader running community. Liaise with
appropriately qualified gym staff and personal trainers
16
BLISTER NO 103
By LISA CAROLLI
SEP 07 – JAN 08
U M
U r b a nr b a n Maaxx 220 0
00
77
We charged through the city to our first checkpoint in the
Rocks. We were relieved to see other teams already at
the checkpoint and clipped our card. Every team
received a card which had to be clipped at each
checkpoint. All thoughts of the pub disappeared from
our minds… we were in the race! Our second and third
checkpoints were in the vicinity of the Rocks and at each
we were required to perform an activity – setting up a
tent and drawing a picture of the solar system (at Sydney
Observatory). We were not really prepared for the latter
and I started to think that maybe I was not smarter than
a fifth grader because I was struggling to work the name
of the planet I was standing on! We found a model of the
solar system inside the Observatory and Mal exercised
his artistic skills to draw it. With three notches on our
check point card, we sprinted off to our next two
locations in the Domain and then Darlinghurst, Moore
Park and Paddington.
y husband, Malcolm, and I decided to do the
Urban Max as a team for something different
and a bit of fun after friends had told us about
their experiences with the event and a similar event, City
Chase.
We knew little about the event other than what we had
been told. We understood that the race involved cryptic
clues to locations (checkpoints) around Sydney city and
surrounds. We also expected to be asked to perform
activities at some checkpoints. The race had been
described as an adventure race/scavenger hunt.
Mal and I decided that, after 6 years of living in Sydney,
we were familiar with the city, we were fit from
marathon training and gym work and clever enough to
answer the cryptic clues… and if we weren’t we had a
Plan B… to go the pub until the cut off time of 3pm.
Urban Max 2007 was held on 24 November. The
start/finish was at Home Sydney, Cockle Bay, Darling
Harbour. It was an overcast, cool and showery day…
great weather for running but not so great when your
race relies on a paper map and instructions (clue sheet)
which slowly disintegrated (even in a plastic cover).
There were over 300 teams of two (600 people)
registered for the race. The race began at 9am, after a
briefing and a safety talk (no special arrangements are
made for the race you are mixing with the general public
and normal traffic). The first challenge was for all 600 of
us to run to the middle of the Pyrmont Bridge to collect
our clue sheet. Mal and I were keen to start running and
sprinted off to collect our clue sheet. With adrenaline
pumping we were ready to run but after a quick scan of
the clue sheet we realised that the clues were more
cryptic than we had expected. Thoughts of Plan B and a
nice warm dry pub were coming into our minds. It was
only a bit after 9am (too early for the pubs) so we
decided to stop and think instead. The clue sheet
identified 14 checkpoints and after a fair amount of brain
strain we came up with about half of the locations. We
could see other competitors running through the streets
and were keen to start moving so with half our plan we
began our race. This wasn’t a good decision - planning
the course is essential or you end up doubling back and
travelling further.
Allsmiles
smilesaftafterward.
All
erward. NowNow
to....to....
whichwhich
pub? pub?
Activities included push ups in Taylor Square cheered on
by early morning revellers and a scooter ride at Moore
Park. Having never ridden a scooter before the latter
was a challenge for me but it turned out to be fun.
Another activity had been planned for our Paddington
checkpoint but cancelled due to wet weather (it would
have had something to do with bowling).
While we were permitted to use public transport, Mal
and I decided that we wanted to run as much of the
course as possible. We knew that this wouldn’t be the
most efficient way of making our way around the course
but we wanted the physical challenge.
17
BLISTER NO 103
SEP 07 – JAN 08
minute - just under an hour before cut off and 1 hour and
45 minutes behind the winning mixed team (we were
28th out of 87 mixed teams).
We headed to the south end of the city for a watery
challenge – locating our race number on a rubber duck in
the Prince Alfred Pool and then to Broadway for a dance
lesson. Mal and I remembered why we don’t go dancing
together – neither of us has any rhythm.
The race was over but we set ourselves one more
challenge…. beers at our local pub… but that’s another
story…
As we were travelling between various checkpoints we
would take some time out to try to solve the remaining
clues. The rules allowed you to use mobile phones to
contact friends who could use the internet to solve the
clues. We decided before the event that we wanted to
solve the clues ourselves but I must admit that we did
call a friend for help and we also asked strangers on the
street for assistance. Sydneysiders were very helpful.
Other teams were also very willing to share information
as the day wore on.
We would encourage others to do the Urban Max for a bit
of fun. Our advice to those who wish to approach the
race with a more competitive spirit is:
1.
2.
We had the plan for the remaining checkpoints and
headed off to Kings Cross (travelling part of the way by
bus), Macquarie Street and then to Darling Harbour.
3.
4.
The final checkpoint at the Maritime Museum, Darling
Harbour, involved an activity in the form of a quiz. After
nearly 5 hours on our feet we were too tired to think and
adopted a strategy of trading quiz answers with other
teams. Others were more than willing to cooperate.
5.
After a quick jog back to Home on the other side of
Darling Harbour our race was finished in 5 hours 1
By BRIAN NORTON
Arrange for someone with internet access to be
available to help solve the clues.
Find a quiet location close to the start where you
can sit and plan your course. Plot it on your
map.
Be ready for anything physical or mental during
the activities.
Be careful about the amount of gear that you
carry. We had too much. While I was pleased to
have a towel to dry off after the dip in the pool I
could have lived without it. Mal had a heavier
backpack than me and it made his day more
difficult and painful (chafing!).
Consider using public transport for some of the
travel between checkpoints. We estimate that
we ran more than 26kms (although ours wasn’t
the most efficient route).
23 September 2007
NN
The
TheOpera
OperaHouse
House
ever
everlooked
lookedso
sogood!
good!
I’d run marathons in Dublin and Paris in the early 90’s when I was younger, drank more and accepted (& won!)
crazy bets. However in 2006 after a few gentle“get-fit-now-that-the-soccer-career-has-ended-10km fun-runs” I
lined up for the half-marathon. As fate would have it, I ran with a wonderful Sydney Strider pacer (Allan
Wareham, you got me into this trouble!) and a series of events unfolded. A few enjoyable initial Strider 10kms in
Lane Cove (Jo Cowan, thanks for being so welcoming), Homebush and Domain (remember the rain?) and I found
myself signing up for another Marathon despite 14 years of additional body wear and tear and not to mention
and extra 15 or so kilos. Mid-life. What crisis?
It’s addictive though isn’t it? Once you’re in, you’re in. Phil Skurrie plans, motivates, mentors, cajoles and makes
it all seem easy. Normality becomes getting out of bed at 5.00am on cold winter Sundays to run for 3 hours (even
my mother in Dublin laughed).
Marathons are not the sort of things you forget. Here’s how the Sydney Marathon 07 unfolded for me…
esterday was mad. Up at 5.00am to see Ireland
thrashed in the Rugby, then the food frenzy. Protein
bars ARE yuch, even the caramel ones. I hate skinny
milk. Ingrid (daughter, aged 5) laughs. Midday nap. Pasta
mountain. Relax. Adrenalin. Relax. Adrenalin. Can I get to
18
sleep? The more I try, the wider awake I am. Wonder what
it must be like the night before for real runners? How the
hell did Cathy Freeman sleep the night before THAT race?
What do Kenyans do? Finally. Strange dreams. Keep
thinking I’ll sleep in.
BLISTER NO 103
SEP 07 – JAN 08
Up at 5.30am. Teenage-like butterflies. Brilliant.
Individual sports have a different sort of tension. Not that
I played in too many soccer finals, but when you’re part
of a team, you can share the anxiety. Follow my
organised plan meticulously. Sonia (wife) laughs and
wonders why I can’t be like this every morning. Meet the
MTG at the Milson’s Point start. No Liz, she’s ill. Sense
Rob’s apprehension. Wow, they were the ones leading
our training pack and I know they’ve trained harder than
me. Concentrate. Focus. The glass IS half-full. Phil’s got a
hip injury and Fran’s got a cheer squad. The camaraderie
relaxes us. There’re jokes about my Mike Bailey for North
Sydney T-shirt, but the funnier part was the look on John
Howard’s face when he had seen it on his morning walk
around Lavender Bay. Time to line-up. The gun goes.
Bang, “And they’re off and running”. The adrenalin surge
is bloody brilliant.
body are, I can’t keep up with it. Gee, it’s all uphill from
here. Surry Hills brings very welcome shade. And
downhills. Settle in.
See the family at the first turn. Ingrid gives Daddy
another good luck kiss. Finn gurgles and beams with one
of those smiles only 8 month old babies can do. We’re
over the bridge and down the Cahill in no time. Rob is off
with Jim’s 4-hour pacers. Fran is buoyant and leading the
charge. See a bloke dressed as a Daffodil. A Daffodil? Phil
thinks he’s crazy. Actually he’s Irish.
Lose Daffodil Man after the Darling Harbour hill. Pyrmont
is tough but the folk are good. Decide it’s pit-stop time.
Gorgeous Gu. Very friendly helpers. They tell me I’m
looking good. I know they’re lying. Fun and banter. Glebe
Island Bridge is murder. Burly fluoro Dockers smile.
Meet Daffodil Man. Mark Scanlon from Co Mayo, studying
in Dublin and running 7 marathons in 7 continents to
raise $50,000. He started on 7 July 07. He’s off to Nairobi
and Buenos Aires next. Together we get into a zone for a
few Ks through the city. He cheers me up no end with the
stories of training on a treadmill in the shopping precinct
centre of Dublin [to raise funds] and in a freezer [for the
Antarctic marathon]. My mind boggles at how that initial
phone must have gone. [To a Frozen Foods company in
Ireland], “Excuse me, how big is your freezer?”, “Why do
you want to know?”, “Well I was wondering if I could run
in it, you see, I’m training for…”, “Ehhh, I’ll put you on to
someone else”. [please visit www.777challenge.com]
See 3.45 blokes struggling going the other way. See Jim
and the 4.00 team. Realise I’ve drifted considerably. Lost
all sense of time. This should be easier, just put one
bloody leg in front of the other. But the practice differs
from the theory. A lot.
Into Domain. See Jez Spinks, an old football friend, and
try to look fit as he waves and roars encouragement.
Phil’s worried about a bloke in all Skins. Thinks he’ll
overheat. I’m wearing a Skins top. Hmmm. I’ll realise later
Phil is right. Phil is always right. Phil pees. I need a pee
too. No I don’t. Do. Don’t. Should. Won’t. Can’t. Move on.
Get stuck-in again. Just get another rhythm going. Lose
track of distance. Numb legs. Mind games. See Phil &
Fran. Turn at Norton Street. Striders support (thanks for
those jelly beans). Official pee. Search for the shade of the
sound walls. But it’s hard. Mind over matter. A few
others look like I feel. You can see it in the faces of the onlookers. You don’t need a mirror. Encouraging smiles.
Oxford Street is funny. An eerie, can’t-quite-put-myfinger-on-it strange. No cars. Highlights the tribes –
runners, cops and all-nighters. I consider the notion that
the all-nighters might think marathon runners are mad.
Fair point. Into Flinders St. There’s a bloke in a bad way
on the path. Pass 10km and into Centennial. It’s heating
up but it’s good because we know this course. “Keep
running, don’t stop” shout the kids. Easy, for now. Into
Alison. Tuck in behind the other two. The slight incline is
bigger in my head than reality. Smell horse shite at
Randwick. Rob waves across. So does Jim and other
Striders. Drop about 2-3m behind the others. Do I need a
pee? Left into Anzac. The others are only 10m ahead.
Decide to catch them at the drinks station. I do but it
takes a lot. They get to 10m ahead again. Halfway. HalfMarathon PB. That’s positive. Decide to pee as a reward.
Hit Sussex Street. Have to sprint to avoid a bus. Nearly
killed me in more ways than one. Laugh at the notion that
I’ll win because I’ll have run for LONGER than any other
Strider. The Straggler Award. HaHa. The delusional
thoughts of a Marathoner. Maybe you had to be there.
Hickson Road. Familiar territory. Unfamiliar state. I
should romp it in from here but I’ve got nothing.
Absolutely nothing. Sebel. Nearly there. Just around this
corner.
Left into Dacey. The U-turn is a bit further than in
practice, no real problem but I can see that I’ve drifted
behind Phil & Fran. Hard to catch them now. Left back
down Anzac. Who asked God to turn on the sun? All of a
sudden it’s HOT. I now know I’m on my own.
Boardwalk crowds.
Incongruous oblivious lunches.
Clapping and cheering.
For ME!
Victory.
4:51.
The Opera House. It never looked so bloody good.
Meet another bloke from Dublin (the accent is distinct
and hard to lose). And then the Anzac surface feels like
quicksand. Or maybe it’s my legs. Need Gu. They’ve run
out at the station. Bastards. Tall pretty girl in lycra offers
encouragement. As marvellous as the contours of her
PS: I would like to thank Phil, Rob, Fran, Liz and all the
other Striders who offered encouragement on all those
training runs. You made this possible for me.
Slainte.
19
BLISTER NO 103
SEP 07 – JAN 08
By DENNIS WYLIE
SS
lineofoflight
lightthat
that
AAline
treamsfrom
fromthe
thesun
sun
treams
Ray moved up on his rivals and picked up two of them by
the last lap. Great! We were going to come second! He
then bore down on the leader and with 200 metres to go
was only 10 metres behind. I yelled some encouragement
to Ray, “You can do it, Ray!” I ran across the field to
intersect him as he came into the final straight but, as I
did, the leader stretched out to open up another 5 metres
on our main man. It looked impossible but Ray is strong.
Now, in his final 100 metres, I yelled out again, “You’ve
got him, Ray! He’s yours!” Actually, it wasn’t true. His
adversary sped up. I was standing close by as the two fast
finishing leaders came past and as he did, Ray’s face
suddenly contorted into a grimace of extreme
determination and he wound up to a sprint. With 70
metres to go - still 10 metres behind! He accelerated. The
leader fought back. Then, with seconds to go, he surged
past for an authoritative win.
here was to be no Striders representation at the
State relays. Not enough response. Glenn couldn’t
put a team together, his email informed. Then, late
Friday, Ray Wareham asked me if I was interested and
who else we could get. I was. I suggested Frank Zeichner.
Frank said yes. Ron and Keith weren’t available so the
200+ category (ages add up to more than 200) wasn’t
possible. We’d just have to get someone fast and go for
the 160+ category. We tried to get James Jefferies. He
replied to the message I left him late, when all looked lost
- but we got him! An examination of our likely times
suggested we could possibly win, given last years results.
Actually Striders teams were first and second with two
(albeit stronger) teams last year, but you never know
who you are up against.
Ray put in our (now) late entries with little time to spare.
We warmed up in the heat and sheltered out of the Sun in
the vacant trackside tent - must have been put there for
us! We decided fastest runner should run last, in case we
needed his speed for the finish. That would be Ray.
Second fastest should be off first, to get us a good start.
James Jeffries. The middle two didn’t matter but we
settled on me, second and Frank, third.
15 minutes later we were walking out with Gold medals
‘round our necks and smiles on our faces. But it was all
down to Ray whose name is defined in the Dictionary as
a, “line of light that streams from the Sun”. Kind of
seemed like that.
Nice recompense for, on paper, we could possibly have
broken the 200+ record given our strength in the 50+
category. Watch this space next year for that one!
Though not fully fit, James got us off to a solid start,
leading the stretched out field. He passed the baton to
me. I tried to maintain position but I could hear the
footsteps of better runners gaining. I didn’t hold them off
for long and fell back into fourth. I was the slowest
runner in our team but I was still alarmed to get so far
back, seeing it as problematic for my following team
mates. I passed to Frank and, thankfully, he gained a
place by the end of his stint. It looked as if we might get a
place, given we had the very capable Ray to come.
4x1500 metres 160+ category
James Jefferies
36
4min 25
Dennis Wylie
55
4min 56
Frank Zeichner
50
4min 43
Ray Wareham
41
4min 18
184
18min 22
TOTAL
New Members
Ian Killick, Margaret Krempff, Braddon Lance, Leonor
Lawler, Ben Lucas, Matthew Martyn-Jones, Paula
McCormack, Andrew Moores, Darren Moyle, Jason
Murphy, Ngaire O'Leary, Claudia Oliveira, Greg Puttick,
David Quinn, Benjamin Scarf, Jane Schaeffer, Teresa
Swirski, Sarina Tomchin, Nicola Tonkin, Megan
Tuminello, Jennifer Vanderwaals, Joshua Vedamonickam,
Linda Venables, Simon Widdison, Cong Yao
Sally Armati, Jess Baker, John Begbie, Zoe Cameron,
Steven Casazza, Angela Chung, Pat Cronin, Aurelie Daix,
Alastair Findlay, Graham Fowler, Wynnie Fung, Paul
Gregan, Jonathan Hayes, Jonathan Hew, Sharyn Hill,
Justin Hind, Dominique Hind, Chris Ivin, Geoff Johnson,
20
BLISTER NO 103
SEP 07 – JAN 08
By ALISTAIR MCLEAN and TIM COCHRANE
The Melbourne
M
M
arathon
arathon and
and Half
Half Marathon
Marathon
his years Melbourne marathon celebrated its
30th anniversary on 7th October 2007 with a new
course starting and finishing at the MCG, rather
than the old one way course from Frankston to
Melbourne. The event encompassed a marathon, half
marathon, 10km and a 5.5km fun run.
from people I knew when I lived in Victoria. There were
two guys ahead in the distance all the way back up the
coast but they never got any closer. I finally managed to
run down one more guy just after the turn at Federation
Square before the long run around the back and into the
MCG.
In total 7 Striders ran the marathon, 6 ran the half and 2
ran the 10km.
Two
runners that day recount
their recollections of
their races.
In the end, 10th and a PB in 2:32:32 and another small
step towards that elusive
sub 2:30 marathon. Also
one of my more evenly
paced marathons with a
2:46
positive
split.
Ultimately highlight of
the day was Shirley
Young*.
The Marathon
I started Melbourne
marathon (my first run
in a striders singlet) with
what I thought was an
ambitious aim of going
sub 2:35 but early in the
race
the
planned
3:40min/km
pace
seemed too slow so I
settled into a pace that
seemed right.
After
passing a number of half
marathoners who'd gone
out too hard, I found
another guy on my pace
at about 8km in and just
ran side by side with this
guy
on
about
3:35min/km.
I thought she looked
gone when I passed her
on the out and back
section (she was at about
15km) but she made it in
a time of 6:39:08.
Legend!!!
Left: Tim don’s a new Strider
singlet
and
immediately
achieves a PB!!
As for the new course, it
has some attractions and
the out and back section
certainly allows runners
to watch out for and
encourage friends and
family who are ahead or
behind them. The road
did seem very crowded
where the main bulk of
the pack was. As for the
MCG
the
facilities
provided were better
than any temporary facilities Melbourne marathon has
previously provided. I'm not a sentimental sort of guy so
a finish line on the MCG didn't mean anything more to me
than any other finish line but I'm sure it held an
attraction for some.
I went through the half
marathon in 74:53 which
surprised me as I was
feeling close to the limit
but certainly not over it.
The last time I’d ran that
fast I had gone beyond
the limit and was struggling at the half way point at the
gold coast marathon and blew out to 2:47. I broke away
from the other guy at about this point as he faded a little
and proceeded to pass three other runners in the next
5kms. After that it was a solo run until I caught the half
marathon tail-enders.
Tim Cochrane
The encouragement from other runners on the out and
back section was superb with calls of "go strider" mostly
from anonymous faces in the crowd and encouragement
[* Shirley Young completed her 30th Melbourne marathon
this year at the legendry age of 77]
21
BLISTER NO 103
SEP 07 – JAN 08
The Half Marathon
lane in the loop of the MCG. In the end I finished with a
time of 89.45, for a PB of 56 seconds. The MCG made an
excellent place for friends and family to watch you finish
and then meet up after the race was over.
After having only returned to running in July after
fracturing my leg 10 days before the Canberra marathon,
I’d loosely set my goal for the remainder of the year as
being a sub 90 minute half marathon.
As I left the MCG I was able to see the marathon runners
coming into the stadium. Whilst the eventual winner was
unhindered as he had a police escort going across the
Barak Bridge, the second placed runner was not as
fortunate and came to a complete standstill because four
walkers with prams were spread right across the path.
Further on I saw Tim at around 40km and was able to
give the customary “Go Striders” call.
I had narrowly missed this goal two weeks before,
running 90.41 in the Sydney Running Festival, but felt
reasonably confident going into this race having spent
the two intervening weeks on holiday.
As I walked towards the MCG to drop off my bag, I could
hear the announcement that Melbourne was a cool 7⁰C.
The area inside the stadium which was used for the drop
off and the finishing areas were well organised and I was
able to get to the start well before the race began. The
runners were quite tightly packed in, with both the half
and the full marathon starting at the same time from the
same place. Unfortunately, delays in closing St Kilda
Road meant that both events were delayed 20 minutes.
This is a great event and an excellent course for a PB for
its flatness. The relatively low temperature on the day
made going good, although like most courses, it can be
variable at this time of year. The organisers do have a
few teething problems (e.g. three races finishing along
the same narrow path at the same time) which hopefully
will be rectified next year.
Alistair McLean
The half marathon course is unbelievably flat. with the
exception of a small downhill at the start and an uphill
back into the G, there is no noticeable ascent or descent
on the course. In addition the course is built around the
long straight stretches with only very gradual turns.
From the G, the course runs past Flinders Street Station
and into St Kilda Road, from here it took a loop around
Albert Park and 3km along the seaside before returning
back along St Kilda Road and heading back to the MCG,
with a loop of the oval to finish.
Striders Results
Melbourne Marathon (2623 finishers)
th
Tim Cochrane
10
th
Kelvin Marshall
409
th
Allan Caulley
846
th
Stefica Key
1216
th
Glenn Lockwood
1427
th
Jeff Morunga
1798
th
Brian Norton
2496
I’d gone out slightly ahead of the 90 minute pacers which
were to run alongside the 3 hour marathon pacers for the
first 13km of the course. From the 2 nd to the 19th km
there was little congestion on the course, although it was
slightly strange to be running alongside marathon
runners. I ran a very consistent race for the first 19km
with every lap in the range 4.08 to 4.19. However at
13km the 90 minute pace bus had gone past me and
coming towards the 19km mark was at least 400m ahead
of me. Whilst I thought that I was still on course, I was
worried that any further falling behind would result in
missing my target.
2.32.32
3.25.24
3.42.22
3.54.39
3.59.59
4.15.55
5.08.31
Tim’s run was his debut as a Strider and puts him 8th on
the club ladder. Alan and Stefica both ran PBs.
Melbourne Half Marathon (4719 finishers)
th
Kevin Walton
80
th
Alistair McLean
205
th
Lorraine Spanton
1199
nd
Brian Ogilwy
1282
rd
Lynn Herrison
2473
th
George Herrison
2474
The last 2km crossed the Swanston Street Bridge and
turned along the river, over the Barak Bridge and into the
MCG. The problem was that there were three races (half,
10km and 5.5km) turning into this very limited space at
the same time. As soon as I hit this mark my pace slowed
as I had to weave my way around the tail of other races.
1.23.33
1.29.45
1.47.33
1.48.15
2.04.12
2.04.12
Kevin made his debut as a Strider. Alistair ran a PB and
Lorraine was 1st in 55-59 females.
At this point it seemed achieving my target was unlikely.
The traffic on the course meant a drop in pace, usually at
a time when I would pick up some speed. At the end
of the race, my Garmin showed that I’d only lost 5-10
seconds per km, but at the time it felt a lot worse.
Melbourne 10km (4042 finishers)
th
John Hanna
1574
th
Ron Daly
2238
Ron was 1st in 70+ males
As I approached the stadium some more space became
available and I was relieved to get a dedicated finishing
22
0.55.06
0.59.29
BLISTER NO 103
SEP 07 – JAN 08
By CHARLES COVILLE
Achieving
K
K
UPAU
UPAU
AATT TTHHEE FFOORRDD I IRROONNM
MAANN W
WOORRLLDD CCHHAAM
MPPI IOONNSSHHI IPPS,S, HHAAW
WAAI II I - - 13
13 OOCCTTOOBBEERR 2007
2007
climb to the turnaround at Hawi. It
is on this stretch that the legendary
Ho’omumuku headwinds become
most savage, gusting and blowing
cyclists around. The return leg back
to Kona should be supported by a
tail wind. This year the winds
turned and there was no relief.
Additionally, the no drafting rule
requires you to remain seven
metres behind the cyclist in front,
thus negating any reduction in
wind resistance afforded by slip
streaming.
he crosswinds pushed my
bike towards the white
Ka’ahumanu Highway. To
maintain control of my bike I held
on firmly to my handlebars rather
than the less secure aerobars. The
perspiration from my forehead
dripped on to my sweaty hands. It
was hot, very hot, in the scorching
lava fields. “How are you going?” I
asked a fellow Australian cyclist as
I rode alongside him. “Smiling,
mate, smiling” he grinned. “Why
wouldn’t I be smiling, I’m in Kona.
This is what triathlons are all
about. The big one, the Holy Grail.
Forget about the heat and wind.”
THE 42.2K RUN COURSE: There is
no wind or breeze and the heat is
oppressive during the 15k out and
back loop from Kona to Keauhou
along the famous Ali’i Drive coastal
road. A small hill has to be
negotiated up Palani Road as you
leave town. The course continues
on the Queen Ka’ahumanu Highway
towards the lava fields and the
turnaround at the “Energy Laboratory” building. The
Natural Energy Laboratory of Hawaii is a government
organisation focused on renewable energy technologies.
The latter part of the run leg is one of the most punishing
areas of the race as there is no shade for the tiring body
in the furnace-like conditions. After the sun sets the wind
drops but the heat remains.
Five days to race day and I was
cycling with the TriTravel tour
group. We were on a 60k morning
training ride in the middle of the
notorious lava fields in Hawaii. It
was from that moment that I
decided I too was going to smile my
way through the entire Ironman week. I was going to
absorb the Kona atmosphere and grin my way through
my first Kona experience.
Background to the course
THE CONDITIONS: Temperatures in the mid 30’s due to
the reflected heat from the lava and asphalt, high
humidity and powerful head and cross winds from which
there is little respite. This year was reported to be the
second hottest in 10 years. Maureen, my wife, considered
Kona’s conditions out in the black lava fields to be more
uncomfortable than the hottest most humid summer day
in Sydney.
Why Kona Iron Man is unique
The Kona IM is considered to be the Holy Grail of
triathlons. It was the world’s first triathlon, hosted 30
years ago. It is steeped in history and classic finishes and is
the triathlon to which every IM triathlete aspires.
THE 3.9K SWIM COURSE: A straight forward out and
back route across the spacious Kailua Bay. The swim at
the Australian IM in the Hastings River at Port Macquarie
is narrow and congested. Wetsuits provide warmth and
extra buoyancy. However, as the water temperature in
Hawaii is around 25 degrees it is too hot to wear wetsuits
and therefore they are not allowed. I estimated that this
could mean 15 minutes slower than my Port Macquarie
swim time.
To get to the start line one must be very lucky and get
one of 200 entry spots through the Ironman lottery
system, join the officially sanctioned IM auction on eBay
where in 2007 four spots were each sold for US$35,000
or finally win one of 1,600 spots at one of the 24
qualifying races around the world. Tens of thousands of
triathletes try to get one of these coveted spots each year.
In December 100,000,000 Viewers world wide watched a
delayed two hour summary on NBC of the October race.
THE 180K BIKE COURSE: The course follows a loop in
town before heading out into the lava fields. There is
50ks of undulating lava fields before a 30k progressive
Well equipped unmanned Gatorade and GU (energy gels)
drink stations were set up on the run course several days
before race day to assist you during your pre race
23
BLISTER NO 103
SEP 07 – JAN 08
training runs/rides. Every morning during pre race
week, hundreds of competitors swim sections of the
course. A Gatorade practice swim and fluid station
allowed you to securely check in your gear and valuables
while you were swimming. Free swim caps and cold
Gatorade were provided.
Most competitors place a “needs bag” (personal supplies)
at Hawi (just over half way on the bike course) and near
the “Energy Laboratory” (12kms to go on the run).
IM race organisers seek to assist competitors to
overcome bike mechanical problems out of their control
during the race. At Port Macquarie mechanical
breakdowns are attended to by roving mechanics on
motor bikes. Interestingly at Kona a roving van carries
spare bikes, a la Tour de France style, allowing you to
swap your broken down bike for a roadworthy
alternative.
A floating coffee pontoon was located in Kailua Bay
around the 1k swim mark allowing swimmers to receive
their free caffeine kick while in training.
I attended a free swimming seminar two days before race
day. Paul Regensburg, coach to Olympic triathlon gold
medallist Simon Whitfield, provided a small squad of age
group competitors helpful tips e.g. where to position for
the start, how to swim the course and negotiate the swell,
swimming immediately behind the swimmer in front of
you (drafting) and identifying landmarks for guidance on
the distance covered.
On the run, near the “Energy Laboratory”, major sponsor
Ford erected a massive structure that included a banner
and digital message board under which competitors ran.
Pre-recorded supporters messages were activated by the
race-timing chip strapped to your ankle.
TriTravel and (US) “Triathlete” magazine sponsored a
“Legends of Lava” discussion panel. Expert opinions were
provided by Dave Scott (6x winner), Mark Allen (6x
winner), Paula Newby-Fraser (8x winner), Australians
(overseas IM winners) Belinda Grainger and Chris Legh
as well as the official IM coach Lance Watson (coach to 16
IM wins). The legends mingled with the audience and
offered invaluable personal advice for race day. Photos
were taken of competitors with the legends and
autographs were snapped up.
The race organisation at Port Macquarie is, nonetheless, of
a high standard where the field is smaller by around 300
competitors. Spectator support at Port Macquarie is as
enthusiastic as it is at Kona. Interestingly, the immediate
post race food of pizzas at Kona was a let down. The hot
pasta, meat and vegetable dishes and the ice cream and
fruit handed out at Port Macquarie were a more
appropriate and tasty recovery food.
An open-air welcome dinner in the grounds of the King
Kamahamaha hotel (race headquarters) two days before
race day was attended by over 3,000 competitors and
supporters. The event was well-organised and included
interviews with a number of past and present
competitors. Proceedings included a spectacular
Polynesian dance and flame twirling performance by the
Island Breeze troupe. There was also a motivational
audio visual on the theme for Kona 2007 – KUPAU –
“completion” based on Hawaiian folklore and culture.
Race report
Entering the water ten minutes before race start allowed
me to look back at the pier and sea wall and soak up the
electric atmosphere generated by the thousands of noisy
spectators and volunteers enthusiastically viewing the
start. Swimmers around me were excited knowing that
their months of dedicated training was about to be
rewarded with the race of a lifetime. Daring sky divers, a
passionate pre race Hawaiian cultural song and the
booming start canon added colour to the occasion.
At bike check-in, scrutineers recorded the brand of your
bike. Scott, my bike manufacturer, handed me a VIP
invitation to attend a free “Celebration Function” at the
Kona Lounge Restaurant over three evenings. Cervelo, on
the other hand, were handing out colourful Cervelo Tshirts to Cervelo bike owners.
Despite getting kicked in the face and hit on the head just
after the start, this was the first IM swim in five that I
actually enjoyed. Although I was apprehensive about
swimming without a wetsuit, the warm water and spacious
start area and course itself allayed any lingering doubts.
The crystal clear water allowed me to see the dark coral
and colourful fish adding an enjoyable and unique
dimension to the competitive swim. I drafted effectively
behind swimmers immediately in front of me and felt
strong throughout to record 1h31m. This was 15 minutes
slower than Port Macquarie, but on target, and I exited the
water in 1,601st position.
During bike check-in in the spacious transition area,
dedicated volunteers showed each competitor around
the transition layout and explained procedures on race
day.
Australian sports nutrition manufacturer Endura
sponsored a free post race lunch at Rios’ Restaurant for
all Australian and New Zealand competitors.
I took time changing out of my swimming costume into my
two-piece triathlon suit. A volunteer in transition carefully
sprayed my body with sunscreen. I followed the advice of
legend Dave Scott and did not drink on the bike for the first
quarter of an hour. This allowed the mild nausea, resulting
from the salty seawater swallowed during the swim, more
time to settle before I took on nutrition
Aid stations were located every 15k on the bike course
and every 3k on the run course and were well equipped
and included Gatorade, Powergels, Pepsi, soup, water
and bananas. Unlike Port Macquarie, they do not supply
carbohydrate-enriched jellybeans at Kona. Strangely,
they did provide mini pretzels.
The first 10ks around town were undulating. Once again I
heeded the professional’s advice to not push the pace and
24
BLISTER NO 103
SEP 07 – JAN 08
reduce my heart rate, get out the saddle as much as enthusiastically responded. “Thanks mate,” came Craig’s
possible on the inclines and prepare mentally for the appreciative reply, “Good luck for the marathon. Go
journey through the barren landscape.
Aussie” Wow, here was a superstar, 2006 Half IM (70.3)
World Champion, 2006 World Long Course (three
I averaged just over 30k/hour to Waikoloa in the middle of quarter IM distance) silver medallist and now runner up
the desolate lava fields. The sight of the large band of in the 2007 Ironman World Championships wishing me
Australian supporters, which included my support crew well. It does not get any better than this. The adrenalin
Maureen, daughter Natalie, godson Stephen and nephew was pumping. (Bob, this is why I take so long in
Gareth from San Francisco, appeared like a mirage in the transitions – I get distracted by events around me and
shimmering heat. Their presence in “Team Coville” green conversations with the super stars!).
and yellow polo shirts (“Go Silver Fox” on the back) lifted
my spirits and allowed me to focus away from my aching It was a relief to finally remove my cycle shoes in
lower back. I found that cycling into the wind huddled over transition. My toes were numb, my feet felt very hot and
the aerobars was effective aerodynamically, but over time my triathlon suit and socks were very wet. After
changing to running shoes and a fresh pair of socks, I
it did hurt my lower back.
placed my lucky cap Nike on my head and collected my
The initial winds for the first 50ks gave me a false sense of GU flask, “Cramp Stop” spray canister and salt tablets.
comfort. They were strong but not as ferocious as I had After another spray of sunscreen I headed out
expected. However, this was short lived. During the slow confidently to tackle the marathon as any thoughts of my
30km undulating climb to Hawi the crosswinds were nagging bruised heel were relegated to the mental delete
brutal. I was unable to remain positioned on my aerobars box. I readily transitioned to a comfortable running mode
throughout the climb and descent, as I felt that I did not along the two roads with exotic names, Palani and
have total control my bike. My speed fluctuated within Hualailai, before entering the famous Ali’i Drive. I had
seconds from 30k/hour to 15k/hour as a gust of wind slotted into my planned 5m15s / km pace. It was just
would almost stall me in my tracks. At times the ferocity of after 3pm. The hot sun beat down relentlessly on my
the wind was scary. The swirling strong winds did not tiring body.
abate. My pit stop and collection of my needs bag at the
turnaround at Hawi gave my aching back a brief break. My run tactic was to break my stride and briefly shuffle
through each 3km aid station to fully re-hydrate,
Endura
Optimizer
replenish lost carbohydrates and cool down with
carbohydrate/protein
a sponge. A welcome cooling effect was
mix in my needs bag
was a welcome change
ultimately achieved by placing a wet sponge on
my head under my cap at each aid station.
after the sweet GUs
and Gatorade received
Warned to expect my clothing to become
Charles’ support crew ably provided
at the aid stations.
drenched from sweat and water during the run,
the beer and chips that sustained him
it came as no surprise to
The road temperature
me when my running
was reported to be
shoes began to squelch
with every step taken.
around 56 degrees. At
each aid station I
Welcome to Ironman
discarded my two drink bottles to accept two fresh drink
marathon, Kona style!
bottles, one of water and one of Gatorade, from the lively
and supportive volunteers. The water was used to pour
Feeling
surprisingly
over my head to keep cool. The leaders benefited from
strong I began to pass
runners as I headed
not having strong head winds in the lava fields on the
return from Hawi. Those further back encountered a
south to the first
turnaround at 9k at
turnaround in the wind to be confronted by more strong
Kahalu’u
Beach.
I
head winds between 120k and the last 60k home. I had
glanced across to the
nonetheless correctly paced myself and had a satisfying
beach where I would be
cycle, both mentally and physically, except for an aching
snorkelling
amongst
back. I had passed many cyclists with few passing me,
colourful
fish
and
although my average speed had hovered around
swimming with turtles as part of my post race recovery
27k/hour for long sections.
the next day. Something to look forward to, but first
I dismounted from my bike after 6h 33m in position there was serious business to attend to.
1,345th. Entering transition, I noticed Craig Alexander in
the finishers’ lane alongside me. He was smiling from ear On Kuakini Highway, as I headed back to town, I spotted
to ear, wearing a green wreath on his head and colourful the “Team Coville” mascot - Skippy, the one-metre
plastic, inflatable Kangaroo, above the heads in the crowd
lei around his neck. “Crowie has come second, Macca
won, a good day for the Aussies” explained a volunteer with an Aussie flag draped around his neck. The sight of
beside him. “Onya Crowie. Congratulations” I my four support crew provided another level of
25
BLISTER NO 103
SEP 07 – JAN 08
from Switzerland, had collided with a cone. She had
dislocated her shoulder, withdrawing from the race.
emotional inspiration and we swapped high fives as I
confidently ran past. Then onto Palani Road for the major
climb of the day at the 16k mark, ironically a mere 100
meters from the finish. All competitors ahead of me were
walking the hill. I believe in not walking in a marathon, so
the challenge was on as I ran up the hill in the company
of Steve and Gareth, passing the many strugglers.
Soup, Pepsi and bananas at the aid stations provided an
enjoyable carbohydrate alternative to the now sickly
tasting Gatorade and GU’s. As the lights of Kona broke
through the darkness 3k from home, I became emotional
and reflective. Just as I did at Port Macquarie, I thought of
Danny Jarzin (fellow IM finisher and friend who was my
support crew during my first IM; but who tragically
committed suicide in 2006). I remembered how I was
fortunate to be the last of three Kona qualifiers in my
competitive age group at the Australian IM
Championships at Port Macquarie six months earlier
where I had achieved third place by a mere 2m33s. The
demanding 13 hour weekly training sessions over the
past three months were not forgotten. There were also
the early indoor swim sessions on cold winter mornings
with the Hornsby Triathlon Club and the days of mentally
challenging pool running to retain my fitness when my
heel was first injured. The long five and six hour bike
rides in the company of Mark Fiore also flashed through
my mind as I realised that the commitment, dedication
and sacrifices made were about to be rewarded.
As I left town along the Queen Ka’ahumanu Highway my
legs began to stiffen and simultaneously tire. The
shimmering long straight road disappeared into the
horizon. There were few spectators and the sun seemed
to emit a few more degrees of heat. Then I hit the wall.
One is only supposed to hit the wall after 30ks in a
marathon. Having only managed six training runs over
one hour in the five months prior, due to my bruised
heel, I realised that my real marathon had just started at
the 18k mark. Runners were now passing me and my
spirits sank for the first time in the race. Two brothers
wearing vests boldly emblazoned “Doing it for dad with
Parkinson’s” overtook me.
It was time to dig deep and to call on my experience of
my 40 years of marathon running to help me through,
first mentally and then physically. I was 2k from half way
and felt that reaching the midpoint of the marathon was
the first crucial hurdle to negotiate. From 21k I would be
homeward bound and could at least count down the 3k
aid stations.
The boisterous, flag waving crowds 1k from home were
uplifting. Suddenly I felt a higher level of strength in my
tired body. The adrenalin was again pumping. Natalie
met me along Ali’i Drive 100 meters from home and
handed me a huge Aussie flag. I was smiling as the
enthusiastic Mike Reilly announced “Charles Coville from
Waaaaahroonga Australia, you are an Ironman!” After 12
hours 37 minutes 34 seconds I had joined the Kona IM
family. I was euphoric. And there was an extra bonus.
Passing around 300 competitors on the bike and run
allowed me to move through the field and retain my
Australian second place IM ranking in my age group; I
was second out of four from Downunder.
I mentally inserted memory chip “Comrades 1976”, my
most difficult of my eight 89k Comrades Marathons.
When I was half-way in Comrades in 1976, tired and
sore, I had had over 40ks of torturous hills to go, so a
mere 20ks of flatter terrain seemed an easier task. It was
not too difficult to convince myself of this logic and to
support the Parkinson’s cause. I had tried unsuccessfully
to run with faster runners as they swept by. Just after
halfway, Jill from Massachusetts slowly edged past. This
was my opportunity to break out of my rut. I slotted in
behind her and focused on her calfs to mesmerise myself,
an old Comrades Marathon trick. I was able to first run at
her pace and then finally alongside her. We chatted as we
ran together as a form of distraction. We were joined by
Brenda from Idaho. Although Jill eventually faded close
to home, Brenda and I remained together for the rest of
the marathon.
It was also a great day for the Australian professionals.
Chris McCormack (1st male) and Craig Alexander (2 nd
male) were supported by four Australians in the top ten
females – Kate Major (3rd), Rebecca Preston (5th),
Rebekah Keat (6 th) and Belinda Grainger (9th).
What a long day it had been. Up at 3.30am earlier in the
day and it was now 7.37pm. Just over four hours were
left until the end of the race. The party at the race finish
was in full swing and I wanted to be part of it. After food
and a massage I returned enthusiastically to the finish
with my support team and Skippy. By now Skippy had
become a celebrity, having been photographed
extensively with owner Natalie and had even managed a
silent interview with the race announcer.
The Endura Optimizer carbohydrate/protein mix taken
from my needs bag at the “Energy Laboratory” aid station
13k from home provided me with an injection of energy I
desperately needed. The “Go Silver Fox” message which
flashed up on the Ford digital screen provided an
unexpected motivational bonus. My companions and I
retained a slow 6.30min/km pace, yet we continued to
pass struggling runners with no one passing us. It was
now pitch black as night set in. We had to be careful to
avoid the red safety cones that were part of the
roadworks along Queen Ka’ahumanu Highway but were
difficult to see. During the bike leg earlier in the day race
female favourite Natascha Badmann, 6 times winner
In the grandstand hobbling, tired Ironmen still found the
energy to sing and sway to the pulsating rock music
blaring from overhead speakers and cheer home weary
finishers. Even the winners and top placegetters came
out to party in the finish lane. We enthusiastically
welcomed home the people’s favourite, American Scott
26
BLISTER NO 103
SEP 07 – JAN 08
Quotes from the superstars who autographed
my 2007 IM poster, follow:
Rigsby, first double welcomed home the people’s
favourite, American Scott Rigsby, first double amputee
IM, and cheered for the final finisher under 17 hours
before midnight. The Polynesian fire dancers who had
started their ritual at the welcome party completed their
performance when the race finally ended. I was
celebrating at the most emotional finish line on the world
sporting calendar, Kona IM. I wanted to bottle the unique
occasion and keep it in perpetuity.
“Keep looking ahead” – Dave Scott (US) 6x male Kona
winner.
“Refuse to lose” – Chris Legh (AUS) IM winner
“Live your dream” – Michielle Jones (AUS) 2006 female
Kona winner.
And my favourite
“Always believe with smiles” – Chrissie Wellington
(UK) 2007 female Kona winner.
Six weeks before Kona I used orthotics in my running
shoes for the first time. They allowed me to commence
running on the road after a 14 week lay off and to
complete the marathon despite a bruised heel. Thank you
Dr Tony Delaney for the hand made inserts. A big thank
you to family, friends and training partners who
supported me in my Kona IM pursuit. A special thanks to
Natalie, Steve and Gareth for their support and for being
there. An extra special thanks to Maureen whose
patience, understanding and support allowed me to
achieve KUPAU.
By DENNIS WYLIE
MAHALO!
Time
D e m y s t i f y i ng
E
E
Swim
1h 31m 20s
Bike
Run
Transitions
Total
Finishers
6h 32m 58s
4h 18m 42s
14m 34s
12h 37m 34s
55 – 59 Age
Group
54
Overall
41
26
1,345
1,163
37
69
1,314
1,685
1,601
t h e
xecutive
xecutive
President has to be prepared to receive phone calls or
emails about members getting carted off to hospital
and/or complaints/issues from within and externally.
The role additionally requires involvement in relevant
internal and external matters, chairing meetings and the
need to make a few speeches make this the club’s most
demanding role. Of course, a mandatory requirement of
the Presidential position is to continually remind
members about STaR pace guidelines....Further, a large
email inbox is essential. Scared?
ur club has a membership totalling 690. It could
not operate without a committee and a small army
of volunteers. Volunteers are made up of either
dedicated helpers or injured runners. So, what of the
committee?
The committee is elected at an Annual General Meeting
(AGM) held once a year, immediately after “the
Equalizer”, our first event of the year. If more than one
person nominates for a particular position, then a vote is
held. Anyone who has been in the club for more than a
year should consider joining the committee.
Currently there are 19 committee positions with 23
office holders. Some jobs are shared. Two are done by
one person. Some are more demanding than others. Why
so many personnel? We are a big club and we organize
13 races throughout the year. An explanation of the
positions follows:
VICE PRESIDENT Jim Moody
You need the capacity to operate as President in the
event of the President being called away. While the
President is present, the Vice President assists the
President and may be asked to help other committee
members in some way. An understanding of and ability
to communicate at all levels is vital. Getting lost on STaRs
is an optional requirement.
PRESIDENT David Bray
You need an overall view and deep understanding of the
committee’s role, the club’s history and modus operandi.
The President needs to know what all of the other
committee members roles and tasks are to both delegate
and assist (or call for assistance) as required. Also the
TREASURER Charles King
An accounting background or similar is needed here.
Managing the club’s banking, finances and providing
advice on financial matters to the committee. Preparing
P&L Statements and Balance Sheets or spreadsheets of
our financial status during the year and providing the
Financial Statements for the auditors at tax time. Further
27
BLISTER NO 103
SEP 07 – JAN 08
are then compared to the current membership database
to come up with a draft set of results. From here inbuilt
experience steps in as you need to sift through the
various Andrew Smith’s (for example) who ran to see if
one of them might have been our Andrew Smith! Once all
the detective work is done you press a few magic buttons
that have been developed by various people over the
years for, all of a sudden, to be able to not only publish
results but also update PB information and the various
club ladders for the more common distances and races.
Finally the results are published and the emails go out.
After this you then get to “tidy up” as various members
correct the various assumptions/guesses made through
this process. (See website)
adding to the club’s revenue by finding money on the
ground is helpful but not an essential prerequisite.
SECRETARY Michael Sharp
Sets up monthly committee meetings and organizes
same, keeping minutes of the meetings. He sends notes
and reminders to the Committee. A good working
knowledge of the club’s constitution and operating
procedures is essential. Chairs meetings if President and
Vice president absent. Snappy, sartorial elegance goes
without saying.
DATA BASE MANAGER Craig Dunn
A vital role and not for the faint hearted:
x Maintains club member information (knows
everything you’ve done wrong for the last 30
years).
x Builds & manages website – you’ll recall the
online Blister being added recently; also changes
to domain names, data usage, billing, servers,
database; reports to the committee on website
usage
x Builds & manages online renewal system, sends
renewal emails, generates renewal lists for
mailout, answers questions
x Builds & manages online payments for brunch,
dinner; collects RSVP lists, provides to social
committee
x Builds & manages online voting for awards night.
Counts results, provides to president.
x Help to maintain club email list on Yahoo
SOCIAL FUNCTIONS Chris Truscott, Naomi Tancred
These two, joined at the hip, organize venues, catering,
entertainment and guest speakers for 2 separate awards
events during the year. This also involves
guessing/hoping as to how many people might decide to
show up at each event. To harass the various people who
help draw up the various trophy/award winners (usually
the President!) and then make sure it actually all
happens on the day.
10K SERIES DIRECTOR Barbara Becker
A big job! She Liaises with local authorities at the (now
three) location. Heralds each race by email, calls for
volunteers and ensures sufficient and correct personnel
perform necessary functions in all 10 races throughout
the year. She collates information about volunteers for
the club’s points system and to later acknowledge them,
in written form, through the Club’s magazine. She also
writes a report for the same, each issue.
CALENDAR & STaRS MANAGER Rob Chalmers
Compiles calendar of STaRs and races quarterly, once
hosts for these events are found. Following this 7.00 am
hosts are found. Beforehand, sends desparate, pleading
emails requesting hosts.
SUPER SERIES Ross McCarty
There are two races to organize: the Equalizer at the
beginning of the year and the Internal Half at the end of
the year. Otherwise a similar role to the 10K Series
Director
RESULTS MANAGER Chris Graham
A very handy person with excel skills being a strong
requirement. This role sees you searching the web for the
results of various races and determining if there may
have been Striders participating. If so then you need to
download said results in whatever format they are
available (ie pdf, word, html or excel!) and then convert
to an appropriate excel format. These formatted results
6 FOOT TRACK MANAGER Kevin Tiller
Administrates a team to organize the club’s longest
distance race of the year. Corresponds with relevant
authorities and arranges logistics. Writes unusually
detailed
missives.
28
BLISTER NO 103
SEP 07 – JAN 08
UNIFORMS MANAGER Daren and Karin Kaehne
Organizes design, manufacture, sales and distribution of
our uniforms. A variety of styles and sizes and changes to
the uniforms, mailouts, email interaction and a growing
membersip make this role more demanding than it
seems.
ANSW LIASON
Glenn Guzzo, Shelley Howes, Caroline Yarnell
Glenn co-ordinates between Athletics New South Wales
(ANSW) and those within the club who run track. He also
affiliates with ANSW for our club on other matters. He
registers our athletes seasonally for ANSW membership.
He is currently working on a joint 10k series run for us
and an ANSW championship road running 10k event. He
gathers results for our male athletes, picks teams and
writes reports for Blister magazine.
BLISTER EDITOR Dennis Wylie
Calls for articles on matters related to the Club, especially
member’s reports on races they have attended. These are
read and corrected or cut (if necessary) and compiled
into the club’s magazine, Blister, in as interesting a way
as possible. Those writers promising articles but taking
longer than a few hours are harassed mercilessly. When
all handiwork is in and assembled, the resulting
abomination is sent to the printer who turns purple with
rage. But, he obligingly converts colour pictures into
black and white and then returns the now more orderly
manuscript to its compositor for any corrections that
may be necessary due to e-traffic gremlins. Then it is
proof read again, cover to cover, and sent back to the
printer for (you guessed it!) printing.
Shelley co-ordinates women’s teams, processes
registrations and liaises with ANSW. She writes results
reports for our women athletes in Blister magazine and
fills in for Glenn if he is away.
Caroline does the same as Shelley except with minors.
MTG COORDINATOR Phil Skurrie
Trains, particularly, first-timers who want to run a
marathon (in under 4 ½ hours). This group is also fairly
social and the social aspect continues after runners leave
the group having achieved their first marathon. You are
taught to not be able to read a map or distinguish
between left and right
Let’s not forget
NEW MEMBER MANAGER Lisa Carroli
Assists alone and afraid “newbies” to slip into the club
more comfortably and wises them up...nicely.
Apart from the above there are others who perform
anonymous but essential tasks, assisting the committee
or working on their own, behind the scenes, to maintain
the club. Another article will appear in the next issue
explaining these invaluable roles.
STaR MAPS Joel Mackay
We’d be lost without the STaR maps that are
downloadable from the club website and some of us are
lost even with them. Joel has, over the years, refurbished
the various maps in conjunction with STaR hosts, made
adjustments as we have changed routes and even gets
out and runs new routes to measure distances and
directions!
Hatches, matches, dispatches
MAILOUT MANAGER Ross McCarty
Takes all printed material (Calendar, Blister Magazine,
AGM and other notices as they come up throughout the
year to the printer. Decides number of copies to be
printed, spends evenings stuffing envelopes and sees that
they are mailed out to members. For this job a good
saliva flow is essential for sticking down the stamps.
Born 24/8/2007 Lucas McSweeney to Ben and
Katherine. He has already had his 1st 10K in the Lane
Cove December run. Katherine joined the Yummy
Mummy Striders in the Back of the Pack Racing Team.
We look forward to a few starts for 2008 and the weight
adjusted pram handicap racing (bring it on Cameron).
Wed Lisa Ann Davie finally married the long suffering
Damian on 17 November
VOLUNTEER COORDINATOR Katie Rowell
A role to be further developed as a future initiative
comes into play where we not only register peoples
intent to volunteer but then also track if they actually do
so to then influence the various point score tables as
required.
Born Ray and Katie became parents on the 5th of
December. Charlie Ann Rowell was born weighing 7
pounds 12 ounces (3.5kg). She is doing really well and
has big feet....hopefully a runner – maybe a swimmer!
SERGEANT AT ARMS Wayne Gregory
A role so secretive, no-one has seen him at work but, in
the event of a violent act by a disgruntled, crazed lunatic
who attempts to overthrow the President, we may need
him.
Born Tom Highnam has turned more pages in “Baby
Names” than most people with the birth of Maggie Rose
Highnam on 19th October, sister to Rebecca, Billy and
Charlie.
29
BLISTER NO 103
SEP 07 – JAN 08
get to the turn around point.
At 30km I felt okay but was beginning to tick the kms off
and tell myself I only had to run for a bit over an hour so I
knew that it wasn’t going to be long before I was wishing it
was over and wondering, “why do I think this is
enjoyable??” Fortunately, the friendly volunteers at the aid
stations made it bearable. Unfortunately, I couldn’t
stomach the array of delights that were available
(chocolates!)
By LISA ANN DAVIE
Fitzroy Falls
Falls
FF
ire
ireTrail
Trail
Marathon
Marathon
fter scratching the Sydney marathon off my torun list for 2007 due to injury, I really wanted to run
one more marathon before the end of the year. You
can give me a trail run over a road run any day so, although
the 55ks at Brindabella was appealing, I was too nervous to
attempt that distance with my limited training so, I settled
on the Fitzroy Falls Fire Trail Marathon (FFFTM). I’d heard
it wasn’t as hard as 6 Foot, was well organized, had a
friendly atmosphere and fab post run facilities and I wasn’t
disappointed!
I had realized during the out-and-back section that I was in
second place and if I just kept running at the same pace I
should be able to hold on to it (and get a trophy!) At this
stage the fire trails were even so the feet weren’t battered
about and I tried to actually enjoy the run, the scenery and
the knowledge that the finish wasn’t too far away! The next
couple of k’s passed by without incident and I was on my
own for quite a bit.
At the 38/39k mark I hit a fork in the road (or what I
thought was a fork) and my brain short circuited and sent
me trotting off down a path (over which red tape had been
placed to indicate that this was NOT the marathon track).
After running for a couple of minutes I started to panic
because I was running down a very narrow path and there
were far too many bushwalkers around. I realized I was
going the wrong way and had a moment of inner turmoil
deciding whether to keep running straight ahead and hope
I got back to the trail or turn around and get on the right
track. Luckily I made the correct choice and turned around
and bolted back to the path (albeit a little devastated
because my moment of trophy-glory was disappearing
down the trail with another runner). It’s amazing how fast
you can run after 40ks when you realize you’ve taken a
wrong turn and are going to lose your place! Once I got
back on the track I sped along trying to save my second
place.
The notion of a weekend away was also hard to pass up.
We drove down to Kangaroo Valley on the Friday night and
stayed about 15 minutes away from the start. There is
accommodation at the start/finish but it was all booked out
by the time I got my act together (the local tourist park lent
out DVDs for free so that was incentive enough to stay
there.)
I’d also been told that it can get pretty hot and apparently
the 2006 event was run in over 30 degree temperatures. I
was most joyful when the morning dawned cool and crisp
and the forecast was for a high of 25 or so (the FFFTM
website said it was 16 degrees so we were extra lucky). We
drove to the start and I lined up to collect my number and
lined up again for the obligatory portaloo visit. The
marathon had approximately 120 starters – another reason
to love this run! Everyone was relaxed and there was none
of the mania associated with a race for thousands.
Of course there was another matter of that last sharp hill
which I knew the organizers had thrown in there just to
torment me further. I stormed up the hill with a mixture of
feelings (throw a tantrum or be relieved it’s over). I was
overjoyed to see the finish line and my lovely husband
cheering at the end and telling me I came third (phew I still
got a trophy).
The run started with a reasonable first 10km. As usual, I
probably took off too fast but thought I’d just go with it
knowing it would only take a hill or two to slow me down.
At about 12km there was a steep downhill where you had
two options, sprint down the hill like a madman and hope
not to break your neck or potter along and get down the
bottom with your limbs intact (I chose the latter). This
downhill section was reasonably rocky but the majority of
the run was on more even surfaces. From 15 – 25km there
were a few hills, including one section where you could see
ahead to the long, steep hill awaiting for you - as well as the
conga line of leading runners heading up it! Nothing to do
in that situation but put your head down and keep running.
Regardless of my challenged navigational skills the run was
fantastic. It was for a good cause (the local bush fire
brigade), had great post-race activities (free BBQ, drink
and lovely prizes), had the options of 5, 10 or 42.2k runs
and all at a beautiful venue with a relaxed, friendly
atmosphere. After heading back to our lodge I had a big
sleep and then relaxed with a huge steak and a couple of
beers at the local pub.
Once I hit the out-and-back section around 25km I knew I
was on the way home although it felt like I was running
forever as all the super speedy leaders were zipping past
me, going in the opposite direction and I was just trying to
I’ll definitely be back next year and I’ll take a map!
Did you say, “Take a nap?”
30
Ed
BLISTER NO 103
SEP 07 – JAN 08
st
JAMES CRYER
1 December, 2007
BB
Otford
Otfordtoto
undeena
undeena
THE “FAT ASS SERIES” RUN (THROUGH THE ROYAL NATIONAL PARK, SOUTH OF SYDNEY)
headland, and then up and over a never-ending series of
steep headlands, accessible only via the precipitous goattracks cut through the scrub.
That’s the first half - the northern end is mainly up on the
high plateau, where the track leads you through stands of
tough, sclerophyll tee-tree and paper-bark, with the
occasional aroma of honey-suckle from the grevilleas
bursting into flower. You catch
glimpses of the coast and headlands in
the far distance as you gallop across
miles of heath-land interspersed with
ankle-twisting, gnarled sandstone
rock-platforms.
The
sandstone
bedrock is like an artist’s palette of
crimson, pinks and yellows. You study
it intently each micro-second, as your
foot-placement becomes as precise as
a ballerina’s, while you fly over its
surface in some mad, gravity-defying
dash.
y any standards this would have to rate as one of
the most scenic runs anywhere in the world,
clinging to the Coastal Track which hugs the
coastline (self-evidently), as it winds its way north, from
the look-out at Otford (in the south) to the sleepy hamlet
of Bundeena (in the north). The only downside is having
to get up at 4.30 am Saturday morning to get to the start
at 7am – but the visual rewards made
it all worth while.
The track, entirely through the wilds,
is well marked (mostly) but goes
through
a
bewildering
and
fascinating variety of terrain,
requiring constant attention and
vigilance along the way.
The first “test” is to avoid tree-roots
under-foot - and hanging vines just
above eye-level - as you leave the
start, and career down the thickly
vegetated slopes from Otford to the
sea. Here, remnant temperate rainforests form a dark canopy all the way down the side of
the escarpment, reminiscent of Tasmania’s jungle-like
terrain, with soft leaf-mulch underfoot, or a slippery
rock, just waiting to grab your ankle and give
it a gentle twist.
“I’m sure I dropped my keys
around here somewhere!”
Having climbed up from the sea, and attained the great,
gently sloping rock-shelf that forms the basis of the Park,
and you gain renewed energy as you gather speed along
the metal grid walkway – with banksia and hakea flying
past you on each side in a blur.
Bursting into the open, at sea-level, we head northwards,
through open paddocks of thick, knee-high tussock grass,
along a series of windswept beaches (Burning Palms,
South and North Era, and Garie), around great
tessellated-pavements formed at the end of each
We hurtle past the picturesque inlet of Wattamolla,
thinking we’re the first intruders, not realising Bass and
Flinders took refuge there in their “Tom Thumb” in 1796.
Oh well, there’s always someone trying to upstage
31
BLISTER NO 103
SEP 07 – JAN 08
you! Eventually, like a horse sniffing water, we sense the
end is only a few k’s away (the clues are probably the jets
coming in to land over Botany Bay – our first jarring
reminder of civilisation). Spurred on, as the distant
headlands get closer, our sandy track suddenly veers
inland. We follow this thin, white thread - our lifeline to
salvation – and soon the sights and sounds of suburbia
assail our senses. We “transition” from bush track to
bitumen, and complete the last few metres to the village
of Bundeena, scaring a few of the inhabitants with our
wild eyed looks and insatiable appetites. The local coffee
shops, however, have never done better for a Saturday
morning! That’ll be a skinny decaff with Gatorade,
thanks!!
James Cryer (3hrs 40mins)
By DARREN……………..
Darren does
irstly, before I introduce myself as a total doofus
let me explain. I am not a morning person, morning
is anathema to me. My preferred running time is
twilight. Ironic then that the one thing I wanted from
Striders, 30km STAR weekend runs start at 6am. Though
I set my alarm, downloaded courses, prepared my UBD
map in advance and advised my long-suffering wife of my
whereabouts I failed to get out of bed for the first month
of membership.
D
D
oofus
stunned STAR hosts approval I attacked the left over
remains of the spread with vigor, piling cup cakes into
my pockets before running off to overtake scores more
walkers.
It seemed in no time I had traversed all the bridges, along
the way I saw a few other who had opted to run instead
of walk including the mad monk Tony Abbot. At about 25
kilometers in distance I reckon an extra 5 or so could
easily be tacked on to turn the Seven Bridges into a STAR,
though if I named it then Seven Bridges Stuff Up or Day
light Doofus come to mind as good titles. I’d nominate
myself as a host but can’t provide much assurance I will
be able to get up.
Eventually I turned up for one and it was fantastic. The
spread alone made it worth it. Moreover, the people
fantastic - for once I could talk openly about the joys of
running long distances without some insecure tubby guts
slipping a Forest Gump reference in to sour proceedings.
But I digress. This is all about me turning up at 7am for a
6am start on that Sunday bloody Sunday when day light
savings started. My queries of “where is everybody” to
the STAR host soon were withdrawn as the magnitude of
my day light folly became apparent. Though offers were
made for me to take short cuts in an effort to catch the
group I didn’t know the area nor did I want to cut short
my run so though the spread looked tempting I made my
excuses and headed back to my car intent on getting my
k’s via my standard bay run route around Iron Cove bay.
Blister editorial policy
The correct abbreviation for kilometre is still “km” but
“k” (the abbreviation for a thousand, among other
unrelated things) is becoming more popular. There is
even occasional pluralisation in the form, “ks”. There is
often no reason for ks as k will do for both singular and
plural, and appears in usage anyway, as in “I ran 10k.”
However, in the sentence, “I didn’t run enough ks this
week, removing the s would appear wrong.
On this occasion fortune favored the late as I stumbled
upon the inaugural 7 Bridges Walk which has a starting
point alongside the bay. Within a couple of minutes I had
registered and was off and running. Rest assured that
nothing can assuage ones bruised ego more than being
provided the opportunity to run past thousands of fellow
competitors on a panoramic course which I would have
to rate as one of the nicest in Sydney. Admittedly,
everybody else had decided to walk &, strictly speaking,
were not competing but it is the thought that counts and
my delusion was dynamite.
Although this change is found elsewhere as well, I
believe that as the use of k is so frequent among
participants of our sport, we are at the forefront of
language change and that km will fall out of use.
Dictionaries change every year according to reported
usage, so if anyone chose to petition the Macquarie
dictionary, they could possibly expedite the process.
In the light of this process of change the abbreviation to
kilometre is left as the individual writer intended and all
forms are in use.
By pure coincidence, the walk route went straight past
the STAR meeting point- the spread! With the somewhat
32
BLISTER NO 103
SEP 07 – JAN 08
By JAAP BAKKER
T T
Anotheranother
day, another
railwalker
(win) (win)
day, another
railwalker
Preparation and lead-up
fter our success in Melbourne Trailwalker last
year (2006), we decided in 2007 to give Sydney
Trailwalker a go. For me, personally, Melbourne
was my first Trailwalker and I initially felt a bit ‘out of my
comfort zone’ with my team of ‘mountain goats’: Richard
Green, Joel Mackay and Jonathan Worswick. All had run
multiple Trailwalkers with either wins or 2 nd / 3rd places.
For Melbourne I knew that there was a big section
(between 60 to 90 km) that was flat, which suited my 6
foot 6 inches better. This year
Sydney was being dubbed as a
very hilly hard course in the
second 50k’s. Yippee!
During the early checkpoints we ran around 3 rd / 4th
place, with ACTRun in the lead who were looking very fit.
We were all feeling quite good and the atmosphere was
upbeat. After about 41k’s (checkpoint 4) our strategy of
only short breaks during checkpoints got us in 2 nd spot.
Middle section
On the downhill to Warrimoo, just before 50k’s into the
event, we saw ACTRun ahead of us, which was a bit of a
surprise considering how fit and well they looked early
We were not expecting to win
this year. Main reason was that
the winning teams of the last two
years were again present in
Sydney: the Cosmo Boys from
Hong Kong who won last year,
and ACTRun that won the year
before. This combined with the
fact that the course was really
tough made us ambitious
without directly expecting a 1 st
place.
Richard knows the Cosmo Boys
team quite well from the last 2
years where he trained with
them on the Sydney course in
preparation for the event. So this year the same, in the
weekend before Trailwalker we did a short (18k) and
slow run on a part of the course that the Cosmo Boys
didn’t know. A good way to suss out the competition!
on. We passed them and climbed uphill to CP5 which was
just over halfway into the event. We were all still feeling
relatively good so that was a real good sign. At CP6 (59k)
I did a quick change of shoes and socks and you really
feel what 59k of pounding does to runners: it felt like you
are running on completely new shoes again after the
change!
Obviously now the harder part was coming up with only
2 more checkpoints and a lot of hills for the remaining
41k’s.
The Start
On the morning of the big day we got dropped off at the
start by the ‘girls’: all our other halves who were again
our support crew and they again did a great job! Running
joke in the team is that when we come into the
checkpoints is the only time in the year that they do
exactly as we ask them.
After a long leg climbing up to Mt Kurringai and down the
other side of the pacific highway into the valley, (into the
direction of crosslands) and then climbing back up to
Berowra, we finally got to CP7 (72.5k’s). I really needed a
short sit-down to give the legs some rest. We left after a
short break and quite soon got a text from the girls
saying that the Cosmo Boys had come into 2 nd place
looking fit and good. They didn’t take a break and were
After a bit of rain before the start we were off exactly at
7am. During the first leg we made a point of immediately
sticking to our strategy: walk the uphills and run flats +
downhills, so we were passed by a lot of teams during the
first hill after 1k of running.
33
BLISTER NO 103
SEP 07 – JAN 08
before crossing the railway line into the last section to
Brooklyn. And we really wanted to be gone before the
Cosmo Boys got in so that they did not see us; this would
definitely help our chances of finishing first. No sight of
the Hong Kong boys, so that was great. After 30 mins into
the last leg we got a text from the girls: Cosmo Boys are
24 mins behind! Surely this would be enough for us to
finish 1st! Anything can happen though so we just had to
focus on the course at hand.
only 7 minutes behind us. You can imagine that a slight
feeling of being hunted was setting in. Ok, no negative
thoughts, the course is hard for everyone so just stick to
running as best as you can and staying together.
We set off on the hardest section, from Berowra, via
Berowra waters, to Cowan. 14k’s of the steepest hills of
the course, joy. I was starting to struggle but all my team
mates looked like they were feeling just fine. Doubts start
coming to your mind: you are running with guys who are
better suited for these conditions and also fitter, what are
you doing?
Richard and I had just run this last leg 3 weeks before in
the dark so this really helped me with the navigation.
Everyone was going well so we just pushed the pace as
we could. Coming towards Brooklyn Dam, we even
decided to run up a hill, against our religion! We saw the
time and wanted to get in before 13 hours. Finally the
bush ended and we were on the road towards the finish,
1 more k to go! One last look behind, no-one there, and
into the finish area! Just felt really great to have done it
again, finishing 100k’s that is, with the same team and a
first place does not hurt either.
Anyway, I told the boys that I was a bit struggling so I
took some magic stuff: Red bull, Gu and a salt-tab against
cramping. Joel started to explain me his latest
breakthrough in his research of proteins, DNA mapping
and splicing (not sure if this is anywhere near correct but
hey I am not a scientist). This explanation was exactly
what I needed, it kept my mind to something else and we
were just going through the hills as they came. I even did
not look behind to see if there was any sign of the Cosmo
Boys. The last bit before CP8 is undulating and I had
really bettered by then. The guys let me run in the front
so I could set the pace which is so good: I am sure that
there will be other teams out there who let their slower
members run at the back which is a real demotivator I
think. So with this good pace we got into Cowan just as
darkness was setting in.
Pictures, champagne, hugs from our other halves and a
well deserved sit down with more food was our reward
at the finish. Text messages were flowing in, also from
family overseas as they had followed the race via the
website.
Great, painful, rewarding experience that I am sure we
will try again on some Trailwalker course out there. For
me personally I have won 2 out of 2 Trailwalkers so far
so that will add some pressure to the next one: can’t wait!
For a movie of our Trailwalker experience, please go to:
http://www.youtube.com/watch?v=BRnNkBJ90XM
The last leg
Again we did not want to waste a lot of time so a quick
refuel of food and drinks, head torches on and away we
went. From CP8 you have to backtrack for about 1k
By DARRYL CHRISP
SS
Pleasure
Pain:
The
Pleasure
oror
Pain:
The
December 25, 2007
triders’
Rogaine
triders’
Rogaine
O R, H O W T O H O S T Y O U R F I R S T S T A R
over or around a large hill, to follow tracks all the way in
comfort, or to strike out through the forest taking a short
cut to save time. Naturally most people choose different
routes, tailoring the course to suit their preferences.
s Chrissy Amphlett so aptly put it, it is a fine line
between pleasure and pain for both organizers and
participants of Striders’ events. This is my
experience in hosting a Sydney Striders STaR.
When contemplating hosting an event along these lines I
decided that sending Striders out alone with a compass
would be a recipe for disaster so I decided to call my
event a rogaine, simplistically a team orienteering event.
I also decided that a compass would be an unnecessary
appendage.
What is Orienteering? The Orienteering Association of
NSW says it “is finding one's way across country using a
detailed map, usually with the help of a compass. It can
be enjoyed by both young and old, as a relaxing
recreation or as a competitive sport. … At the start of the
course, the competitor is given a map on which the
course is marked. Orienteers have to find their way to
each control, taking whichever route they choose. Typical
route choice decisions involve deciding whether to go
I should admit several facts from the outset. Firstly, my
previous experience with rogaining was nil apart from
reading about it and having a friend who is an irregular
34
BLISTER NO 103
SEP 07 – JAN 08
The rogaine was promulgated on the Striders’ Calendar, I
put out a couple of notices on the Striders mailing list and
we tried to gauge how many Striders would give it a go.
The general consensus was ‘not many’.
competitor. My orienteering experience was little better.
I had never competed but I did organize an orienteering
event in Centennial Park for a work activity. No-one died.
That obviously made me an expert although Centennial
Park is a contained area unlike the never-ending streets
of Sydney where the potential for lostness is far greater
as I know from personal experience.
The day started with clear sky at 04:00 am as I
contemplated the day ahead but by 05:00 am the cloud
cover had started to roll in and the forecast of possible
showers was looking like a self-fulfilling prophecy. At this
stage I was thankful that I had had problems preparing
the maps.
Secondly, I had never before hosted a STaR, although I
had attended plenty, had been a 7:00 am host a few times
and had stepped in at the last minute to be a faux host
when, in reality, all I had done is to set up and pack up
the STaR gear.
Let me digress for a moment. My original intention was
to print the maps off on my inkjet printer at home but the
clarity of the A4 print was unacceptable so it was off to
Kinkos for some last minute colour photocopying.
Although expensive, this proved to be an excellent
decision because the ink of the photocopy was fused to
the paper and not water soluble in humidity and sweat as
the inkjet is. John Moore offered to reproduce the list of
controls and clues from an Excel spreadsheet I had
prepared. He accomplished this in a fraction of the time
that I dithered around with the maps so I was relaxed
knowing that task was done. On the Friday before the
event it suddenly dawned on me that the Excel
spreadsheet I had given to John was formatted
incorrectly and a number of the descriptions were
missing portions of the text because I had not resized the
rows correctly. Operator error. Time to panic because I
had neither finished the maps nor done the grocery
shopping for the STaR which was now about 36 hours
So, with this wealth of experience behind me, it was only
natural that one morning early in 2007 I would have my
own road to Damascus moment and declare that I would
attempt to overthrow the well-honed formula for Sunday
runs by holding a rogaine instead of a traditional STaR.
What possessed me at this moment is anybody’s guess. I
don’t smoke funny weeds or even drink alcohol so I can
only assume it was some form of genetic blip that caused
me to think this was a Good Idea™.
I cautiously mentioned my idea to a few people and
received what, at best, were mixed responses. The
committee was supportive, the Calendar Manager, was
enthusiastic, the general running population was nonplussed.
Having obtained approval in principle from the
committee and settled on a date of ‘sometime in
December’ I corralled my mate
John Moore, the sometime
rogainer, to give me a hand.
After all, what use is experience
if you don’t exploit it. He dug up
a map from years past for the
lower
North
Shore
and
enthusiastically signed up as
technical director. We also roped in John Kerr and
another mate and decided to roam the selected areas for
an hour each Friday morning, identifying controls based
on the locations shown on the old map. This turned out
to be a lot of fun because we were running our own little
rogaine every Friday. In winter it was a bit tricky because
it was dark when we started so, having selected where
we were going, we had to go to the furthest point first so
that it would be light enough to see.
....the 15 minutes that runners spent
planning the route before heading off is
critical to chances of success.
away. From years in the military I had perfected the art
of just-in-time performance. The only item of military
history I had learned was that there is no point in
arriving too early for a battle – although this piece of
advice might have come from a Monty Python book. No
wonder I never made general.
Back to the day. Obviously, prior preparation and
planning prevented a poor performance (just) and all
was in readiness for the rogaine. As people arrived they
registered and received a description of the controls,
each with multiple choice responses. Maps were handed
out at precisely 06:00 am and 15 minutes allowed for
route planning. I had brought the camera along because I
knew the start would be a scene of indecision with
people rotating maps, looking at the sky, trying to decide
to go North, South, East or West – all anathema to hardcore STaR runners. Unfortunately, I forgot to take any
photos at this stage whilst trying to herd these cats. At
the appointed time of 06:15 am, to our amazement,
everybody except Joel Mackay/Andrew Black, the
eventual winning team, and Amanda Underwood headed
After several months of steadfast activity, the list of
controls was large enough where it was certain no-one
could run to them all in the time we had allowed. We
selected a map of the appropriate area and commenced
plotting the nearly 70 locations we had identified. It was
then that we discovered the new map did not quite go as
far West as we had ventured and we were limited to the
North as well. In the end we had 58 controls marked on
the map. We assigned a points value to each control
based on ease of access, proximity to other controls,
terrain and the need to have a certain number controls of
each value.
35
BLISTER NO 103
SEP 07 – JAN 08
East in a pack. This was not supposed to happen but the
Striders’ herd mentality was still strong and, like a flock
of starlings, when one Strider veers one way (almost) all
will follow in deference to any hint of leadership.
confirm what you learned in the route planning where
elevation contours are used to work for you rather than
against you.
Around the finish bodies lay strewn on the grass. People
were exhausted but no-one was lost. Lots of drinks were
drunk and bodies replenished. Discussions ensued
between runners about errors on my maps. The mere
suggestion was an affront that, unfortunately, proved
well directed when I had to admit I had placed two
controls on the wrong side of the road. Runners
compared routes and chatted whilst the scrutineers
scrutinized and tallied scores. The draft results were
produced and people drifted off home to resume their
normal lives. The packing up began then home to clean
the Striders equipment ready for the cycle to begin again.
At the computer I rechecked the scores, added some
additional information and sent it off for the Striders’
website.
Things were slightly smoother for the 07:00 am crowd
although there were a few who were itching to get away
before the appointed time. These, ahem, generally more
mature folk did exhibit a calmness not evident in the
early starters. Their biggest concern was being told not
to return until 09:00 am.
The weather had settled into mid-level cloud with the
temperature and humidity both steadily increasing. It
was not long before a few runners used their wits and
called into the start/finish for a quick drink before
darting off to find more controls. The crew at the start
were at ease having chopped up some fruit, got the
drinks on ice and settled back to a cup of tea and the
paper, oblivious to the mayhem out there in the suburbs.
If the flies had decided to go on holidays it would have
been a perfect morning.
I was happy with the way my first STaR had gone. Those
Striders who attended appeared to have a good time and
were very kind with their words. There have been
suggestions that a rogaine or orienteering event should
become an annual event. We will see. It does take a lot of
work and the Lower North shore is the best location
around because the councils have been very generous
with signposting sites of historical significance. I learned
a lot about hosting (how much food, what else to take,
etc) and how to conduct an orienteering/rogaine (I must
actually try one because they look like fun). If I decide to
hold another similar event, I will adjust some aspects and
some rules but keep it simple so that it can be enjoyed by
potential winners and potential plodders.
The return time approached. As they arrived teams and
individuals handed in their control sheets in to John
Moore in various states of disrepair so that he could
commence tallying results whilst I pretended to be busy
re-arranging the fruit cake or the drinks in the ice.
Several others rushed to John’s aid as he was swamped
with sweat-soaked sheets bearing faintly hopeful
scribblings. As the clock ticked past 09:00 am Jacko
assumed time-keeping duties and assiduously recorded
the times of all those who, unlike him, had failed to
return by the appointed time so that they would be
assigned appropriate late penalties.
As we all know, the enjoyment is not necessarily whether
you win or lose but the fact that you went out and had a
run with friends.
It was obvious that there is value in experience and the
15 minutes that runners spent planning the route before
heading off is critical to chances of success. Map reading
is important during the event but it really should just
See you on the road.
Broken Wing Club
Ian Sargent chipped a bone in his ankle at the recent
Black Stump Fatass. He has his leg in a plaster up to his
knee. If visiting, take markers with you to sign his cast.
An update on the medical condition of Jenny McKenna:
Her boyfriend, Andrew, indicated her condition has
improved. She is conscious, aware of her surroundings
and people, and is responding in small ways. We hope
there will be a continuation of improvement.
Tom Highnam has an Achilles Tendonitis problem and is
taking two months off running to fix it. Might not be long
enough – for the rest of us!
NOT SEEKING: NON RUNNING PARTNER
To, er, not run with. Contact: swbagthatsme.com.au.
Phil Skurrie thinks, after a 13-week layoff, his hip flexor
injury has almost gone. He’s just not sure where to!!
36
BLISTER NO 103
SEP 07 – JAN 08
JANUARY 2008
Presidents
R
R
eport
Hello Striders,
Firstly I’d like to take this
opportunity to wish all members a
very happy and prosperous 2008.
I know there are probably many
New Year resolutions being tested
out there (mine for one!), but
persevere!!
members to assess if they may be
able to assist in some fashion to
support the club in 2008. Whether
it is nominating for a formal
committee role (all expressions of
interest
will
be
gratefully
accepted), to volunteering to
support the work of one of the
committee members, to not racing
a 10km race but marshalling or
hosting a STaR. All of these inputs
are of tremendous value to the
ongoing viability of our club. It is
sometimes easy to forget that all of the club’s
organisation and management are volunteers, putting
something back into our sport. It is a telling statistic that
only around 175 of our total membership actually
contributed something back to the club. Of those 175
there are a number of stalwarts that always seem to be
available to do something if no-one else offers. At the
upcoming AGM I hope that we have a number of new
people who step nominate to participate in the
committee as there are a number of committee members
standing down. Last year at the AGM, mention was made
that people were willing to assist but did not know what
positions were open, please assume that we will need
your help and offer your time, we will find work for you!
As a bit of a retrospective I have
put some interesting stats
together for a slightly different
view of 2007, so here goes….
¾
¾
¾
¾
¾
¾
¾
¾
¾
¾
¾
720 members as of 31/12/07 before the 2008
renewal process started
13 races were conducted by the club, including the
Six Foot Track Ultra marathon
485 members ran one or more Super Series events
427 members ran one or more 10km series events
175 members actually volunteered to assist the club
at least once through 2007
41 STaRs were hosted
5:15 min/km = the pace sometimes run by 6:00am
STaR group front runners
6:00 min/km = the pace that the 6:00am STaR group
should be running
4:45 min/km = the pace sometimes run by 6:10am
STaR group front runners, etc etc
3345 runners and volunteers in total participated in
the 10km series!
5000 = an approximate number of cans of coke
consumed at Strider events in 2007 (maybe we
should buy in bulk?)
This is, most likely, my last column as President, I will not
be standing for re-election given my new geographical
location. I would like to take this opportunity to thank
my fellow committee members over the years,
particularly recently as I have been less available than
usual due to circumstances, in particular Jim Moody who
has stepped forward to provide immense assistance and
input.
I could go on trying to draw out some interesting
numbers, but the above should suffice. It is interesting,
now observing somewhat from a distance, as my family
and I adapt to the tropical climate of Singapore, the
activities of Striders in Sydney certainly makes an
impact. While there are some similar running activities in
Singapore, they do tend to pale in comparison to what is
available in Sydney, especially through Striders!
The strength and growth of Sydney Striders over the
years has always been due to our members, to continue
to evolve and grow we need this to continue!
Good running in 2008, I hope to see you out on the road
or trail in one of my return trips back to Australia.
Elsewhere in this edition editor Dennis has put together
an excellent article which details the various roles and
responsibilities of the committee. I would urge all
David Bray
37
BLISTER NO 103
SEP 07 – JAN 08
10k Series Results
RACE 8
4
5
6
7
8
9
10
NORTH HEAD SEP
MEN
1
Jeremey Horne
2
Thomas Crasti
3
Sergio Carvalho
4
Andrew Tuckey
5
Anthony Murrell
6
Tom Highnam
7
Raymond Wareham
8
Craig Dunn
9
Marcio Cunha
10 Dimitri Kontopos
0.32.15
0.32.23
0.32.29
0.32.35
0.32.55
0.33.08
0.33.33
0.34.14
0.34.15
0.34.24
M Pre
M Pre
M Pre
M Vet
M Pre
M
-
WOMEN
1
Jenny Wickham
2
Anna White
3
Christine Ellis
4
Jane Miles
5
Shelley Howes
6
Ingrid Grace
7
Dianne Aitken
8
Joanne Cowan
9
Jo Pai
10 Caroline McKenna
0.37.43
0.37.58
0.38.10
0.38.14
0.40.20
0.40.52
0.41.12
0.41.26
0.41.39
0.41.40
F Pre
F Pre
F Pre
F Vet
F Vet
F Mst
F Pre
F Pre
1
2
3
1
4
1
2
3
1
2
1
4
5
0.31.52
0.33.17
0.33.30
0.33.33
0.33.50
0.34.41
0.34.46
0.34.57
0.36.12
0.36.21
M Pre
M Pre
M Pre
M Pre
M Pre
M Vet
1
2
3
4
5
1
WOMEN
1 Jenny Truscott
2
Anna White
3
Lisa-Anne Davie
0.38.17
0.39.51
0.41.43
F Pre
F Pre
F Pre
1
2
3
F Vet
F Vet
F Vet
F Pre
F Pre
1
2
3
4
5
Thinking its time for a new pair of shoes? Why not
have a chat with the guys at Sydney running Centre
10k Series Sponsors
Phil and Julian
Edgecliff Centre, Shop 21,
203 – 233 New South Head Road, Edgecliff
Tel 9362 0422
SYDNEY OLYMPIC PARK OCT
MEN
1
Thomas Do Canto
2
Jeremey Horne
3
Tom Highnam
4
Andrew Tuckey
5
Anthony Murrell
6
David Criniti
7
Klayten Smith
8
Stuart Chellis
9
Jonathan Heron
10 Tim Lindop
0.42.09
0.42.11
0.42.19
0.42.24
0.43.05
0.43.38
0.44.17
Volunteers
Breakfast Hosts: Katie Rowell & Deanna Lum
Equipment Manager: Peter Woods, set up Allan
Wareham
Course layout: Luigi, Christina & David Criniti
Registration:
Naomi Tancred, Pennie Psaltis,
Danielle Langsworth, Pauline Evans
Course Marshals: Ken Smith, Phil Sharp, Lisa Caroli,
Ross McCarty, Sue Horsbourgh, Ian Hounslow, Guy
Doulman
Water Stop: Chris Harvey
Pacers: 40min: Steve Hume, 45min Steve Bourke,
50min Brian Wilcockson, 55min Graham Osborne
Timekeepers: Gary Howard, Ray Rowell
Manual Results: Shirley Rutter, Danielle Langsworth
Catchers: Pauline Evans
Race PC & Results: Jim & Adam Moody
Set Up & Pack Down: Allan Wareham, Sam & Susan,
Brian Wilson
Newspaper Results: Jo Cowan
Finance: Charles King
Timing System & JOAT: Stephen Jackson
Volunteers:
Breakfast Hosts: Jaap Bakker, Richard Green and
Ron Schwebel
Equipment Manager: Peter Woods
Course layout: Chris Yates
Registration: Pennie Psaltis, Jo Cowan, Naomi
Tancred, Pauline Evans
Timekeepers: Katie Rowell, Ralph Melano
Set Up: Sam Isbell, Ingrid Grace
Course Marshals; Dennis Wylie, Daren Kaehne,
Frank Dearn
Race PC & Results: Jim & Adam Moody
RACE 9
Rowena Walker
Dianne Aitken
Ingrid Grace
Liz Vadas
Cheryl Hounslow
Aurelie Daix
Vanessa Hill
38
BLISTER NO 103
RACE 10
SEP 07 – JAN 08
LANE COVE NOV
MEN
1
Glenn Guzzo
2
Tom Highnam
3
Andrew Tuckey
4
David Criniti
5
Nico Elsaesser
6
James Swadling
7
Adam Swank
8
Tony Fattorini
9
Warren Simpson
10 Peter Walker
WOMEN
1 Jenny Wickham
2 Monica Dalidowicz
3 Jenny Truscott
4 Shelley Howes
5 Nicole Frykberg
6 Ingrid Grace
7 Carly Ansell
8 Cheryl Hounslow
9 Joanne Cowan
10 Lisa Carroli
0.33.13
0.33.17
0.33.24
0.33.34
0.34.31
0.34.40
0.35.13
0.35.36
0.35.50
0.36.05
0.37.02
0.39.38
0.40.01
0.40.57
0.41.46
0.42.07
0.42.42
0.43.19
0.43.28
0.43.36
M Pre
M Pre
M Pre
M Pre
M Pre
M Pre
-
1
2
3
4
5
6
-
F Pre
F Pre
F Pre
F Vet
F Vet
F Vet
F Mst
F Vet
1
2
3
1
2
3
1
4
Registrations: Jo Cowan, Naomi Tancred, Peter
Hibberd, Pennie Psaltis
Course Marshals: Ian Hounslow, Tina Campbell, Ross
McCarty, Gerry Arthur, Charles Coleville
Pacers: 40min Robbie Elder, 45min Brian Wilcockson,
50min Stephen Jackson, 55min Graham Osborne
Timekeepers: Tony Wong & Shirley Rutter
Manual Results: Sue Horsburgh, Robyn Moody
Catchers: Sam Isbell
Race Timing & Results: Jim & Adam Moody
Set Up/Pack Down: Pennie Psaltis, Paul Craft, Sue
Login
J.O.A.T: Stephen Jackson
Finance: Charles King
Newspaper Results: Jo Cowan
Roll of Honour
5 YEAR
John Zahra, Stuart Chellis, David East, Brian Ogilwy,
Robert Wawrzyniak, David Gayford, Martin Matthews,
Olivia Collier
10 YEAR R
Robert Chalmers, Andrew Gibbons
Volunteers
Breakfast Hosts: Barry and Shirley Rutter
Equipment Manager: Peter Woods
Course Layout: Iain Martin
15 YEAR
Philip Hugill
AR
Recipe
If you use the right ingredients, these fritters have a delicate and divine flavour. Add them to
whatever else you are making, but allow time to make them. They will keep for several days
anyway, so can be made in advance. The recipe came from an old Italian man
FRITELLE DI CAVOLIFIORE
¼ med size cauliflour
Salt
Cover with water
Boil ‘til just soft
When cooked, cool, drain water well
Mash & add
1 egg
4 tbsp self raising flour
Parsley
Pepper
4 tbsp pecorino cheese
Mix together
Leave ½ hr
Heat 5ml deep olive oil in pan until hot
Spoon balls of mixture onto pan & flatten into fritters
Brown both sides
Drain on absorbent paper
39
BLISTER NO 103
SEP 07 – JAN 08
Awards Brunch AWARDS PRESENTED AT END OF YEAR
Equaliser Cross-Country Award
Winner
Runner up
Open Male
Open Female
David Criniti
Joanne Cowan
0:56:00
1:08:13
Raymond Wareham
Lisa-Anne Davie
Internal Handicap Half Marathon Award
Barbara Becker
2:14:59
Brian Wilcockson
10k Series
Handicap
Age and Gender Adjusted
Open Male
Open Female
PreVet Male
PreVet Female
Veteran Male
Veteran Female
Masters Male
Masters Female
Seniors Male
Seniors Female
Super Senior Male
Super Senior Female
Legends Male
Legends Female
Fastest 10k Male
Fastest 10km Female
Points
Craig Thom
Joanne Cowan
Tom Highnam
Jenny Truscott
Tom Highnam
Jenny Truscott
Guy Doulman
Ingrid Grace
Frank Zeichner
Joanne Cowan
Luigi Criniti
Tina Campbell
Manfred Fiedler
898
6514
939
952
939
958
982
929
979
990
967
276
990
Ron Daly
550
Glenn Guzzo
Homebush 3/3/07
Jenny Wickham
Lane Cove 3/2/07
0.31.16
Dennis Wylie
Shaun Atchison
Shelley Howes
Shaun Atchison
Shelley Howes
Steve Hume
Lisa Carroli
Dennis Wylie
Mary Stringer
Luigi Criniti
Tina Campbell
Frank Dearn
6196
832
864
447
475
474
473
463
448
494
311
233
Ron Daly
52
Tony Fattorini
Six Foot Track
923
0.36.21
Lisa Burns
Dennis Wylie
Guy Doulman
Shelley Homes
Stuart Chellis
Shelley Howes
Steve Hume
Lisa Carroli
Dennis Wylie
Pennie Psaltis
Brian Ogilwy
Frank Dearn
Thomas Crasti
North Head 1/9/07
Jenny Truscott
Lane Cove 2/6/07
The Super Series
Age and Gender Adjusted
Open Male
Open Female
PreVet Male
PreVet Female
Veteran Male
Veteran Female
Masters Male
Masters Female
Seniors Male
Seniors Female
Super Senior Male
Super Senior Female
Legends Male
Legends Female
Best Age and Gender
40
Steve Hume
Steve Hume
Lisa Carroli
Cameron Arnold
Lisa-Anne Davie
Peter Hibberd
Susan Login
Graham Sheargold
Pauline Evans
Brian Ogilwy
Helen Wilson
Manfred Fiedler
Christopher Dwyer
City
To
Surf
BLISTER NO 103
La
SEP 07 – JAN 08
G
G
alleria
Blister
Slug run
A bunch of Striders
participated in the
annual "Slug" Bay
Run for Kids on
Friday
21
December.
Organised
by
Strider
Ross
Sinclair, this run is
conducted at
6.00am on the
Friday
morning
before
Christmas
each
year
and
entails a swim in
Drummoyne Pool,
followed by a lap of
the
Bay
Run.
Participants
are
required to wear
sluggo's only and
appropriate
Christmas
attire
(hats, tinsel, bells
etc). Entry is $10 and all proceeds go an appropriate Children’s Charity (non-sluggo entry requires a $20 entry fee!).
As you can imagine, we get a number of very amused looks around the popular Bay Run and get a number of toots
from passing cars (and even some wolf whistles from one of the girl rowing crews out on the Bay).
As all proceeds go to Charity, I'm sure Ross would welcome any other Striders (both the boys and the girls) joining us
next year for the 2008
Slug Bay Run for Kids.
Left to right: Liz
Woodhams, Rob
Partridge, Lucinda Rigby,
Fran Boorer and Phil
Skurrie at Woodford to
Glenbrook.
41
BLISTER NO 103
SEP 07 – JAN 08
Darren Benson
What a guy! 2 Marathons in 2 weeks! Beijing: 2hr 30.56
and New York: 2hr 38.18
They say he sleeps on a bed of nails
Keith Bateman
No, Keith Bateman definitely
hasn’t hung up his running shoes.
He’s getting faster over 3000m
(at the age of 52 in the 50+
category)!
He took 5 seconds off the
Australian record, held by Ron
Peters, in January 2006 and two
months later, another second. In
November that year, 3 more
seconds, and in November 2007,
took another half second off.
The new
9:09.61.
record
stands
at
Lisa Ann Davie tests out Charles Coville’s alleged vice-like grip
42
BLISTER NO 103
SEP 07 – JAN 08
Sam Isbell, Karen Canfell and Sue Login fly to
Hobart to cuddle the Caramello Koala and
while there, decide they may as well do the
Marathon
Tony Fattorini and Martin Harris go to NZ for a
warming cuddle prior to the Kepler Challenge
Sizing up the opposition before the start of the
Fitzroy Falls Marathon, won by Tony Fattorini
43
BLISTER NO 103
SEP 07 – JAN 08
Steve Hume, Mohammed Alkhub and Danielle McCormack
find the Camera man’s Grouch Marx moustache amusing
while Stephen Jackson laments lost sleep at the
Blackmore’s Marathon
On these occasions, many runners enjoy having safety pins
deliberately rammed through the skin. “It tickles”, he
bravely laughs
while
onlookers
share in the
fun. “Me next”,
you hear.
44