strider - Sydney Striders

Transcription

The Blister
Edition 113: January – April 2011
A Magazine of the Sydney Striders Road Runners’ Club Australia
Established 1980
STRIDER
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NAATTIIO
BBRRYYCCEE CCO
OLLLLIIN
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MPPIIO
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BLISTER NO 113
Club Contacts
JANUARY – APRIL 2011
Phone
President
David Bray
0419 404 225
Vice President
Brian Ogilwy
0410 694 875
Secretary
Deanna Lum
‐
Treasurer
Lynn Herrison
0418 113 487
STaR Calendar Coordinator
Rob Chalmers
0410 933 140
Social Functions
Chris Truscott
0402 464 047
Jo Cowan
0410 594 189
Racing Director
James Masters
0424 511 774
Timing System and Results
Paul Hannell
0412 042 950
A few members have noticed that the cover page Blister logo from the early days did
not appear in the last publication. The logo was designed by Bryce Courtenay’s
advertising agency in the early 80's. Bryce Courtenay will be our guest speaker at the
Annual Awards Dinner (see pages 24‐26). I have had mostly positive feedback about
the changes in the last issue but I would be happy to reinstate ‘the boot’ on the cover
if there is an overwhelming attachment to it.
Email me at Blister@sydneystriders.org.au if you do/do not want the boot back on
the cover. (Ed)
Blister Editor
Stefica Key
0407 929 064
6 Foot Track – Race Director
Colin Jeftha
0466 110 136
Membership Coordinator
Pauline Evans
0427 458 885
About The Blister
Published three times per year by Sydney Striders Road Runner’s Club, Inc.
Membership ‐ 720
Address:
PO Box R1227, Royal Exchange, Sydney NSW 1225, Australia.
Website:
http://www.sydneystriders.org.au
Uniforms
Jo Degabriele
0439 258 864
Sergeant-at-arms
Stephen Jackson
0418 464 297
IT Coordinator
TBA
Glen ‘Horrie’ Lockwood
-
Results Coordinator
Rachel Merton
0410 658 760
Internal Events
John Bowe
0409 033 844
Volunteer Coordinator
Georgie Moore
Advertising rate: $100 per edition, per page: ½ page $50: ¼ page $25:
Classifieds: $5 per edition, full year$15.
Copy Format
How many words?
Format:
Font:
Pictures:
Email articles to:
As a guide, 1300 words and a picture makes 2 pages.
MS Word document. Send as an attachment.
Cambria 10pt
Attached as separate jpg files when submitting your article.
Blister@sydneystriders.org.au
‐
STaR Maps
Tony Kellner
Opinions published in this journal, whether expressed by members or non‐
member, do not neccessarily represent the official policy of the club.
0409 463 861
ANSW Liaison
EJ Davie
0401 935 914
Dale Thompson
0418 114 067
Acknowledgements
Proofreading ‐ Lisa Carroli. Photography ‐ Barbara Becker, Brian Ogilwy,
Stefica Key, Jim Moody, Simon Butler‐White, Liz Huband, Nick Wienholt
Advertising ‐ Jo Cowan and Chris Truscott (page 25).
Masters Liaison
EJ Davie
0401 935 914
Mailout
Tina Campbell
0488 774 744
Super Series
Cameron Arnold
10km Equipment
Peter Woods
0414 434 030
9332 8193
2
BLISTER NO 113
A COMPARISON BETWEEN AUSTRALIAN AND KENYAN RUNNING
PERFORMANCES IN 2010
By SEAN WILLIAMS
et’s look at the IAAF 2010 rankings for middle and
long distance running. Where were the top
Kenyan’s ranked versus the top Australians? The
following shows the top Kenyan in each event and any
Australians ranked in the top 100.
Event
KENYA - Men
1st
800m
Rudisha ‐
1500m
Kiplogat ‐ 1st
3000m
Sio ‐ 4th
3000m
steeplechase
5000m
Kipruto ‐1st
Kipchoge ‐1st
10000m
Menjo ‐1st
Half Marathon
Marathon
Mosop ‐ 3rd
Musyoki ‐1st
KENYA - Women
Langat ‐ 3rd
Langat ‐ 8th
800m
1500m
3000m
3000m
steeplechase
5000m
Kibet ‐ 8th
Cheywa ‐ st
Cheriuyot ‐1st
10000m
Korikwiang ‐ 2nd
Half Marathon
Keitany ‐ 3rd
Marathon
Cherop ‐ 5th
been ranked in any event. Buster’s best was a 7th
ranking in the 3000m a few years ago. Do we have the
world beaters of the 1950s and 1960s? Definitely not.
Australia and New Zealand were the world leader in
distance running in the 1950s and 1960s. Stars like
Herb Elliot, Ron Clarke, Alby Thomas, Ralph Doubell
and Derek Clayton from Australia plus Murray Halberg
and Peter Snell from New Zealand were all world
leaders. They had either won Olympic Gold and/or had
broken world records. They were the fittest human
beings on the planet.
AUSTRALIA -Men
Gregson ‐ 49th
Garrett ‐ 86th
Renshaw ‐ 87th
Gregson ‐ 5th
Birmingham ‐ 43rd
Kealey ‐ 51st
Huffer ‐ 60th
Roff ‐ 64th
Birmingham – 18th
St Lawrence ‐ 37th
Mottram ‐ 49th
Abdi ‐ 40th
Much has been documented on the lives of these famous
men from down under. Books, articles and TV
interviews tell us about their training, coaches, racing
careers, even their nutrition. They had all been children
that grew up in a far different era to ours. This era in
the 1930s and 1940s was at the start of the “technology
revolution”. This period included the introduction of the
car, bus, train, motorbike and plane as a common mode
of transport. TVs or computers had not yet hit the
market, but were just around the corner in mankind’s
long history. However, this technology age had barely
touched their lives as children. They were still children
of the “olden days”‐ not far removed form the horse and
cart era. In many ways, Australian children from 50
years ago were similar to the Kenyan child of the
modern era.
Birmingham‐ 40th
McNeil‐ 99th
St Lawrence‐ 58th
Forrest ‐ 73rd
none
none
AUSTRALIA - Women
Pape ‐ 88th
McKnight ‐ 67th
Corrigan ‐ 93rd
none
none
Wellings ‐ 46 th
Tamsett ‐ 69 th
Wellings ‐ 28 th
Tamsett ‐ 50 th
Chapple ‐ 18 th
Weightman ‐ 28 th
Weightman ‐ 81st
As a matter of interest to Striders who are a keen
marathon club, Australia’s highest ranked male
marathoner in 2010 was Jeff Hunt with his 2.11.00
ranking him 176th in the world. That left him behind 89
Kenyans.
As well as we did in 2010, the above stats make it very
clear that Kenya is on top of the world and well clear of
Australia.
In 2010 Australia actually had more middle and long
distance runners ranked in the top 100 in the world
than in any year in history. Depth wise, it was our best
year ever! The pointy end wasn’t as outstanding; with
our best ranked runner being Ryan Gregson, ranked 5th
in the 1500m. Putting Gregson’s effort in perspective,
however, this was higher than Craig Mottram has ever
Ryan Gregson
Image Courtesy Runners Tribe
In fairness to the modern Australian runner, running in
1956 was not a universal sport as it is in 2011. These
days, Aussies compete against over 200 nations ‐ well
3
BLISTER NO 113
every nation on the planet. There is not a nation on
earth that doesn’t have a structured running system in
place, which includes a pathway to the Olympics, World
Champs and other international events. Running is the
most universal competitive activity on the planet.
Schools are a gateway to life as an adult. They are also a
gateway from school level athletics to international
athletics. There would be only a very small percentage
of human beings on the planet who have not competed
in some sort of school, or even village cross country or
track running race. Most talented runners out there
have the opportunity to move ahead and be recognized
globally.
sea level. Kenya lies in an equatorial zone, with more
than three quarters of its 29 million people living at an
altitude of 1500m or more. Like Australians, they live in
year round climate that is favorable for an outdoors
lifestyle.
Transport is far more accessible and relatively way
cheaper than it was 5 decades ago. Even those from
poor countries like Kenya can afford to travel to races
around the globe as many sponsors from multinational
companies help out. They can travel to virtually any
corner of the globe within a day or two. In the 50s it
could take months and cost an average person a year’s
wage, or more. People from poor nations generally
didn’t even dream about competing on the international
stage. There were only 15‐20 nations that provided
world class competition in most running events. I rate
Ryan Gregson’s world ranking of 5 in the 1500m in
2011 every bit as good as Herb Elliot’s world ranking of
no.1 in the 1500m in 1960. It is a much bigger running
world these days. Coming
5th out of 200 plus
nations with far bigger
populations is every bit
as good as coming 1st out
of 15 nations with far
smaller populations.
Almost 100% of Australian children attend both
primary and high school. Most of them travel to school
by car, bus or train.
Compared to Australia, Kenya is a poor country;
Kenya’s GDP is about 20 times lower than Australia’s
GDP. Three quarters of Kenyans are subsistence
farmers who build their own homes out of materials
that cost very little. They raise most of their own food.
Most Kenyans, therefore, are quite well supplied with
basic needs.
About 85% of Kenyan children attend primary school
and 50% of Kenyan children attend high school for 3
years. Only 10% of Kenyans attend more than 3 years of
high school. A large percentage of Kenyan children walk
or run to and from school, many of them traveling
distances of 10km or more each way.
Most Australian households are light, spacious and very
comfortable. Virtually every household has a TV and
most households have computers with the Internet.
Many Australian children
spend a lot of time
indoors. Are the comforts
of being wealthy actually
to the detriment of a
successful
distance
runner?
Houses in Kenya tend to
be small and dark. On
average, there’s one TV
set for every 50 people.
This means that Kenyans,
especially kids, spend a
large portion of their
days moving around
outdoors.
However, Australian men
and women in general
were way fitter in 1956
than they are in 2011.
Australia is one of the
wealthiest countries on
the planet. Our children
have every opportunity to
receive a good education
and succeed in life. Most
people
have
the
opportunity
to
eat
nutritious food. They also
have the opportunity to
eat lots of high fat,
unhealthy
food.
The
majority
of
the
population of 22 million
lives on the coastal
regions of the continent,
mainly on the East coast,
where the climate is very
favorable for an outdoors
lifestyle. Most Australians
live at, or very close to,
Most Australian families
have access to a car. Most
of those who don’t have
access to a car have very
good access to ultra
modern public transport
systems.
Australians
basically sit on their
bums to travel. Traveling
means a time of rest.
Sean Williams (right) coached Keith Bateman (on the left) to his
World Record breaking performance.
4
Cars in Kenya are a
luxury.
There’s
one
passenger car for every
90 people; the Australian
ratio is almost 50 times
higher ‐ one car for every
BLISTER NO 113
2 people! As a consequence, Kenyans cover a lot more
ground on foot, as seen by the children who walk and
run to school and to a large proportion of adults who
are walking around most of their working days.
Traveling means a time of exercise.
the past 25 years, just as Australia and New Zealand
dominated 50 years ago. Australians were tough back in
the 1930s, 1940s and 1950s, Kenyan‐like tough. This
was the time when our world beating runners like
Landy grew up. The kids walked and ran all over the
place, otherwise they rode their bikes. The amount of
TVs and cars that were in Australia in the 1940s and
1950s when Aussie world beaters were growing up was
closer to the numbers that are in Kenya today.
Australians have the modern conveniences to help
make their lives easier; everything from washing
machines and clothes driers to escalators. Kenyans live
without most of these modern conveniences.
Australians ruled the planet in the toughest sport of all
back then; the Kenyans rule the planet now.
By Australian standards, Kenyan children do it tough;
by Kenyan standards, Australians do it easy.
Diet plays a big role in the health of the Kenyans. There
is a distinct lack of processed food or junk foods in their
diets. Their meals are very low in fat and contain plenty
of carbs and protein.
Australians have had a heavy involvement in sport for
over a century, with our traditional sports being cricket,
Rugby (League and Union) and Australian Rules
football, athletics, tennis, swimming, horse racing, golf
and boxing. Many other sports have a solid history of 50
plus years in the country. In short, Australians have had
many sports to choose from.
The staple food of Kenyans is Ugali, which is a pure
carbohydrate. It is a type of porridge made from ground
maize and water. Most Kenyans eat Ugali daily. Sukuma
Wiki is a dark green cabbage plant which is eaten with
Ugali. It provides a plentiful source of iron and minerals.
An abundance of proteins are found in Maharagwe
(kidney beans frequently eaten for lunch) and Maziwa
Lala (fermented fresh milk). Vitamins come from the
Machungwa, which are oranges regularly eaten when
green in colour, and vegetables such as potatoes and
pumpkins.
Kenyan sport was first concentrated in the army and
police force. By the 1950s, the British, who had
colonized Kenya, started up regional athletics and
boxing clubs for native Kenyans. The British themselves
preferred the softer sports of golf, tennis, cricket and
polo. By the 1960s, Kenya had sent some small teams,
mainly made up of runners and boxers, to
Commonwealth and Olympic games. As Kenyans started
to succeed in middle and long distance running on the
world stage, the sport became popular very quickly to
the point where it has been the number one sport in the
country for 25 years. Young Kenyans are now seeing
their nation’s top runners succeeding in international
races and earning unimagined riches for their efforts.
This has a galvanizing effect on much of Kenya’s youth
population.
Kenyans obviously eat fairly large quantities of food
because they burn up so much energy whilst exercising
throughout their active days. Most Australians will
require far less food because of the relatively small
amount of energy they burn up throughout their typical
days. However, the modern Australian consumes over
double the calories of a Kenyan.
The bottom line of this equation is that we currently
have a nation of fat people, inactive people trying to
compete on the world stage in distance running against
a nation of slim, active people.
⊗
Is it any wonder then, that Kenya is a dominant force in
the world’s most universal sport? The Kenyans have
dominated world middle and long distance running for
♦♦♦
"You have to go through cycles of extreme poverty and suffering for a while; they are used to that...They get up early,
run hard, rest, drink tea, get out and run hard again. Wehn Simon Dirorie gets up at 4 a.m. - I'm dedicated, but I'm not
that dedicated." US Olympic Marathoner Keith Brantly, on why the Kenyan runners are so good.
♦♦♦
Advertisement
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by getting on a personalised training program with Sean. You could try:
•
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•
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•
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•
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Contact Sean:
T: 0412 206 821 Website: www.sweatsydney.com.au
5
113
BLISTER NO 113
ROTORUA MARATHON 2010
By BRIAN OGILWY
and told her get my spare key and to go and find my
Striders running top then post it to me in NZ by express
mail. The top arrived in the nick of time, Friday
afternoon and it cost me an arm and a leg to get it $38.
he Californian Coastal Redwoods planted in
Rotorua was a forestry trial that didn’t go the
way the scientists thought. A few years ago the
electricity department used wooden ladders for safety
reasons and the Redwood tree was perfect for the
manufacture of these ladders. The redwood is a very
slow growing tree and has a good straight grain ideal
for making strong ladders. So a Redwood Forest was
planted in New Zealand. Unfortunately the Redwood
tree planted in NZ grew too fast and the wood was very
soft and not suitable for ladders or for export. As a
result, Rotorua has been left a legacy of a failed
scientific trial ‐ a beautiful natural asset.
Race day well at least I looked the part and felt like a
runner now in my Striders gear. I mingled with the
crowd waiting for the start which, just out of interest,
was at 10 am. They don’t have to worry about early
starts to beat the heat in NZ, as it stays cool through out
the day.
Now my next big decision was what pace to run, I have
run 11 road marathons and I seem to finish around the
4.30 mark so that is the group I will seed myself into.
This plantation still stands in all its beauty and is right
on the outskirts of Rotorua; we are very lucky that
someone didn’t cut the forest down and turn it into
pulp. The reason I tell you this is that the Redwood
Forest of Rotorua is now a training ground for local
runners. The tracks are wide, hilly and very soft
underfoot and very cool as these are huge trees over
100 metres high.
At the start of race the atmosphere was totally different
to most Aussie marathons as in Rotorua the local
Maoris did the Haka to psyche every one up, much like a
footy match. When the gun went off at the start the race
it was a massive bang. The starter’s gun was a huge
cannon, the bang could be heard for miles around. The
cannon is of the same type as that found on a galleon
I was in NZ for a family bereavement (my old man sailing ship. The air now changed from sweat smelling
died) and I had not planned on doing too much running. sulfur air of Rotorua to one of gunpowder which really
But like most of us if we are not doing a few km a day gives you that turbo charged feeling. Runners on the
we get itchy feet. I was out jogging through the starting line were laughing and joking now about how
Redwood Forest and along the way I stopped at the much better we will be able to run. The start of the
tourist information centre. There to my surprise I found course is pretty easy going apart from few dips and
out that the Rotorua Marathon was on in 5 days time. rises for about 15 km then the rot sets in as there is a
The Rotorua Marathon has been on my bucket list but steep winding hill at the far end of the lake around the
since I hadn’t done any marathon training I flagged the 20km mark. Just what we all needed at this stage of the
idea and ran on. But as we all know some things just run ‐ well this separated the men from the boys. Talking
won’t go away and this event just kept niggling away at amongst the runners had now stopped. I’m was very
pleased with the way I ran the hill and
me ‐ shall I run or not run? Well I was
as I was cruising down the other side a
due to fly home the day before the
person from Sydney comes along and
marathon so now I was really starting
T
h
e
a
i
r
n
o
w
T
h
e
a
i
r
n
o
w
has a chat. Yep the Striders top is
to put the brain into gear and saying
cchhaannggeedd ffrroom
m
working. He is a faster runner so he
to myself, I could change the flight and
ssw
moves on then another runner from
weeaatt ssm
meelllliinngg
do the run on Saturday and fly home
NSW comes and has a chat. That was it,
ssuullffuurr aaiirr
Sunday ready for work Monday.
three people from Australia well at least
ooff RRoottoorruuaa ttoo
We all know the most expensive part
I’m not alone and it was a good feeling.
oonnee ooff
of running an overseas event is getting
gguunnppoow
wddeerr
I was now approaching 25km and the
there. Here I am, I told myself, so lets
w
h
i
c
h
r
e
a
l
l
y
lack of long runs in my legs was
w
h
i
c
h
r
e
a
l
l
y
do it, all systems were now go even
ggiivveess yyoouu tthhaatt
showing with noticeably tired legs with
though I knew I hadn’t done any
the odd muscle letting me know it was
ttuurrbboo cchhaarrggeedd
marathon training.
there. I was forced to slow down a bit
ffeeeelliinngg
and let the 4.30 pacer go on their merry
Just to let you know I’m a cruisy 7 am
Strider runner good for a long run of
way.
15 to 18 km and running 40 to 50 km
The 4.30 pacer passed me at about
a week, so I figured that should be
2hrs45min
into
the race and another long steady hill is
enough to get me around Lake Rotorua that the
marathon course follows ‐ no short cuts in this race thrown at me. I was now really stuffed ‐ 30km in
unless you want to swim.
3hrs10min running time and my body continues to let
me down. My feet were just killing me, I wish there was
Now I must fly the Striders flag and need to run in my
a taxi service and DNF was really going through my
Striders top whenever I can. So I phoned my neighbour
6
BLISTER NO 113
mind. But I knew that, even if I didn’t finish, I would still
get a finishers T‐shirt and that would really peeve me
off. I remembered Stephen Jackson giving a speech at
the Canberra Marathon a few years back, telling us that
DNF’s haunt you for life. The finisher’s shirt would be a
constant reminder.
30 km runs in training (i.e. time on your feet) your feet
could let you down. I guess I just had to learn that
lesson first hand.
Every marathon is different and the Rotorua Marathon
is one you should definitely put in your bucket list. It is
a well organised event held on a fantastic, scenic and
challenging course. If you find yourself in NZ with a day
to spare consider entering a race (or even a marathon)
on a whim. I did and survived. It was not my PB, but it is
defiantly memorable.
Well I ended up walking to the finish, giving me a
5hr30min marathon time. And did the $38 investment
in air‐freighting my Striders top work? Well nobody
called “Go Strider” but they did yell “Come on Sydney”.
I now know what is meant when experienced runners
saying that you must have time on your feet when you
are preparing to run a marathon. If you don’t do a few
This year the Rotorua Marathon is on Saturday, 30th
April.
⊗
♦♦♦
RUN-FISH-RUN
By PHIL SKURRIE
Hello Striders!
For those that who may know me… I’m back, I think.
I don’t feel sore the day after I go fishing.
After running 14 marathons in 4 years and leading the
Marathon Training Group for 3 years I decided to take a
break from running.
I don’t need to band‐aid my nipples while fishing.
Fresh kingfish tastes way better than fresh watermelon
after a hard day out.
I was in training for the Canberra Marathon until it was
cancelled last February. At that point I joined in on the
“let’s not run” philosophy and cancelled my running ‐
completely.
If I miss a week of fishing, I don’t need to fish twice as
hard next week to make up for it.
A strange question had been nagging at me while I had
been running around Sydney on some magnificent
Sunday mornings:
Do I keep running?
fishing?
I can have a beer while I fish.
Reading a map whilst fishing is really easy.
Or, do I buy a boat and go
The fishing committee is me.
And best of all……
I bought a boat, and I’ll tell you what I was thinking:
I don’t need to stick with the 6am group whilst
fishing!!
Fishing doesn’t require training sessions.
If it rains, I put my raincoat on and put the canopy up to
stay dry.
OK, so 5kgs brimming over my belt is a big price to pay
for 12 months of fishing. But you Striders will be glad
to know that I’m back on the road. So if you see some
guy puffing and cursing and sweating in a Striders
singlet in the Willoughby area, be sure to say hello as
you breeze past. I’m not up to a Sunday STaR yet, but
week 8 of my program is just around the corner. See
you at the Lap of the Lake STaR for a very tough 15kms
(well, for me anyway).
I don’t sweat when I fish.
No orthotics and custom shoes.
No physio.
I don’t need to carb‐load before fishing.
46.3kms down and 1197.3kms to go – bring on the
Cities Marathon!
⊗
I don’t need to stretch before fishing.
7
BLISTER NO 113
PREFERRED SUPPLIERS
7-10 g dried yeast (take one of those little sachets)
6 g salt – don’t mix the salt with the yeast!!!
MYSYDNEYPHYSIO / MYMASSAGECLINIC
400 g baker’s flour (organic if you like)
Physiotherapy and Massage for all injuries
Suite 13‐14, Level 9,
110
229 Macquarie Street, Sydney, 2000
T: 9223 3923 www.mysydneyphysio.com.au/striders
T: 9223 3995 www.mymassageclinic.com.au/striders
♦
50 g melted organic butter
3 gm cinnamon, a little vanilla (use the inside of one pod),
nutmeg and cloves
Combine all the ingredients and using your mixer with
the dough hook (or you may use your hands), knead
until you achieve a smooth and shiny dough not sticking
to the bowl. This will take approximately 7‐10 minutes
depending on the speed. Rest the dough in a large bowl
for 30 minutes – cover with a kitchen towel and keep in
a warm spot. In the meantime prepare the following:
REACH HEALTH & FITNESS
Chad Fowler:
Remedial Massage, Strength & Conditioning, Running
Fitness ‐ Servicing Sydney’s North Shore
T: 0433 632 169
E: chad@reachhealthfitness.com.au
www.reachhealthfitness.com.au
110
♦
150 g cranberries
30 g candied orange peel – chopped into small cubes
Add the cranberries & orange peel into the bowl and
use your hand to mix (knead) them into the dough.
Divide the mixture into 10‐12 buns and shape them into
round balls, place onto a baking tray lined with baking
paper and place the tray in a warm spot covered with a
tea towel. Now you have time to prepare your piping
dough. You need:
COMPRESSION STOCKINGS
Carol Taylor: Registered Nurse and Sydney Strider
Pro Bio compression socks for runners with Nano Silver
technology (anti‐ bacterial), thermodynamic with
cooling vents. Improve circulation and will prevent
cramps.
Cost $60.
112
T: 0419 275 157 E: frascar@tpg.com.au
♦
50 g baker’s flour
15 g vegetable oil
5 g sugar & 50 ml water
FEET ON THE MOVE
Heidi Jones Podiatrist and Sydney Strider
248 Bondi Rd, Bondi 2026
T: 9389 8525
M: 0417 663 187
Mix ingredients
in a bowl using
a hand whisk
and place all
into a piping
bag with a
small
3mm
hole.
112
♦♦♦
ANDRÉS CRANBERRY HOT
CROSS BUNS
After about 1
hour your buns
should
have
risen to at least
double the size
‐ if not then just
wait
another
10‐20 minutes.
Now
beat
another whole
egg and brush it carefully onto the buns and pipe the
“piping dough” as a cross onto the top.
By ANDRÉ ARNDT
Hello Runners,
Easter is around the corner and I would like to share
with you a recipe for some different and healthy Hot
Cross Buns… I get really bored going to bakeries seeing
the same offerings every year, buns with raisins or with
chocolate chips. So here we go… the idea came about
because my darling wife Midori loves Cranberries – and
they are healthy too.
Your preheated oven should be around 180‐185̊ Celsius
and the baking time is approximately 15‐18 minutes.
I first discovered Hot Cross Buns when I came to
Sydney on a business trip in 1996. In Germany, where
I’m from, we don’t have them. Anyhow I leave it up to
you to try the recipe and judge for yourself. Prepare the
following ingredients:
Whilst your buns bake, boil 100 ml water with 150 g
brown sugar and add 50 ml Cointreau liqueur (this is
optional if you have runners under 18 years of age at
home!) and brush the buns immediately with the syrup
when they come out of the oven. So I hope you had fun
baking and wishing you a Happy Easter. Until next
time, André (The Baker).
⊗
1 whole egg (approx 50grams),
30 g natural yoghurt unsweetened
150 ml warm milk
60 gm brown sugar
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BLISTER NO 113
WISH YOU WERE HERE - POSTCARDS FROM THE 2011 ANTARCTIC MARATHON
By HEIKO SCHAEFER
Getting there …
The Race Director’s Office …..nice!
Is he really the race director?
Being chauffeured to the start
Getting ready
Waiting for the gun
Best dressed leading the way
Drafting into a gale behind broad
shoulders -
Leading female
The loneliness of a long distance Strider
First male finisher
Permission to finish …. Penguin exit
left
STOP RIGHT THERE … give way to
penguins at all times
It’s all on the map
Glad it’s over? You bet.
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BLISTER NO 113
TECHNOLOGICAL KNOW HOW…
By GEORGIE MOORE
f you had asked me pre‐
Christmas I would have
told you that, without a
doubt, I was a novice runner. I
ran because I enjoyed it. I
chose my marathons by the
holiday destination. I didn’t
do sprint training because it
hurts, thus it wasn’t fun. Then
on the 25th Dec 2010, I was
given a Garmin watch (big
thanks to my brother & sister
if they are reading this). It
was at this point that I felt
compelled to change from a
novice to a non‐novice runner
(I’m not sure of the group
between novice & serious, so
for the purposes of this article
it will be referred to as non‐
novice).
I decided to give it
another
go
the
following weekend. As I
was heading to bed on
the 1st Jan 2011, I put
my Garmin on charge,
ready for the perfect
run in which all data
would be recorded the
next day. About 2km in
my Garmin started to
beep furiously, and
then died. Apparently
you need to make sure
you plug it in perfectly
to ensure it charges.
Again, my Garmin had
let me down.
The next Sunday, 9th
Jan 2011 was the
Hobart Marathon. I had
head down there for
my sister to run her first half marathon, and for me it
was the perfect chance to get my confidence back after
having suffered stress fractures in 2010. I started at
6am, and I was ready to raring to go well and truly
beforehand. “Ten minutes to go” called the
commentator. “Five minutes to go.” “One minute to go.”
“Thirty seconds to go.” It was at this stage I decided to
get my Garmin sorted. Previous to this Garmin watch I
had a pink stop watch. All I had to do was press one
button and it cleared any previous times it has
recorded, and then press start as the gun went off. At
“ten seconds to go” my Garmin was not even a quarter
of the way through “locating satellites”. As the gun went
for the start of the race it wasn’t any further along in its
tracking. My damn watch had no idea where Hobart
was! Here I was running a marathon and I wouldn’t
even be able to tell how long I had been running for ‐
the one bit of data I actually really wanted to know. Just
past the 1km marker, my Garmin finally worked out
where I was and so I pressed the start button. I then
spent the next 41.2km exercising my maths brain to
estimate how close I was going to be to my goal of 3hr
10. I seriously felt like I had all the gear and absolutely
no idea. There was no way I was going to ask another
runner how long we had been going for. The Hobart
marathon gets between 150‐200 runners. I knew I was
more towards the front than the back as all the runners
around me were about 8 foot tall (I am 160.3cm) and
built like string beans with the exception of their legs,
which were just solid muscle. If anyone was studying
anatomy or physiology, watching these runners would
have been a great way to learn. Asking one of these guys
how long we had been going for was too much for my
pride to bear.
Georgie Moore (left) and her sister Sarah got to mingle with
a Hobart Marathon celebrity.
If you have ever run with a
person who owns a Garmin, you will be able to relate to
the ‘beeps’ for each kilometre travelled and occasionally
the reading of the facts which this chunky watch can
provide. I accepted my Garmin with anticipation. I
would become like all the other non‐novices out there. I
would be able to up‐load all that info into my computer
after each run and remain buried in all that data in an
effort to determine if I was getting fitter, faster, better. I
would be able to tell you exactly how far a “lap of the
bay” is now that the new bridge has been built (it
averages at 6.76km). I would also have the ability to
determine how close I am to the next street corner on
the Sunday STaRs. Instead of whipping out my
calculator to work out how fast I ran each kilometre in a
marathon, I could get it straight from my watch. I
seriously thought I was ready to be given this level of
technology.
My excitement on Christmas day was evident. I grabbed
by brother to give him a demo of this new technology. I
stood on mum & dad’s front porch, waiting… and
waiting… Eventually my Garmin worked out where
Carlingford was. I then trotted, as you do when bear‐
foot running on hot concrete in the middle of the
Australian summer ‐ dragging my brother behind me.
We managed 0.34km before our toes couldn’t handle
the heat anymore. I showed him all the data that the
Garmin presented and yes ‐ he was excited too.
On Boxing Day I rocked up to Balmoral Beach, ready for
the DIY STaR and keen to give my Garmin a real run. Off
we set. At about 5km I realised I hadn’t pressed the
start button hard enough, and so the beeps I had heard
was my Garmin telling me it was bored and so was
going to go back to sleep.
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BLISTER NO 113
According to my Garmin I crossed half way at about
88mins ‐ unfortunately that didn’t really tell me
anything ‐ but at least it was some data about this race.
My Garmin also told me that I ran slightly faster on the
down hills than on the up (no surprises there), but
overall my pace didn’t vary all that much. Every
kilometre it measured, it beeped to tell me how fast I
had done that one in, but the damn thing couldn’t tell
me my overall time.
Providing another fashion accessory to my running
gear collection. My Garmin is a very stylish pink &
grey, which goes very nicely with my white & pink
joggers, black shorts with pink piping and my white
OR pink singlet top.
For those considering getting a Garmin, please note the
following; they take FOREVER to work out where you
are. I’ve learnt that as I get up in the morning, to start
the locator button with my Garmin sitting on my
outdoor table. I then get dressed and grab the watch as I
head out the door, giving it about 10mins to sort its self
out. Another thing; if you are not careful, your Garmin
will beep at every kilometre. This is a lot of beeps when
running a marathon or more. Make sure you plug them
in properly to charge. Finally, you need to have a career
in IT to work out how to get all the data onto your
computer ‐ to the point that I still haven’t got that
sorted yet.
I completed the Hobart marathon in 3:07:56 with no
assistance from my Garmin. However, I do need to
thank my Garmin for the following:
Providing info about each kilometre I ran.
Enabling me to look incredibly cool whilst running.
Providing me with even more useless information
to tell my boyfriend as we drive through the streets.
As well as chirping up with “I’ve run along here”, I
can now also add “…and I was travelling about
4:16min/km, and I ran along here for 1.37km at
which I turned off to another street”.
For all the novice runners who may be making the
transition to non‐novice ‐ be careful and take it slowly.
The level of technology provided from your Garmin may
be too much to handle.
ILIO-TIBIAL BAND SYNDROME
By TIM AUSTIN
any runners have heard about the
ilio‐tibial band, and perhaps
experienced the pain that it
causes.
In fact, the research
suggests that approximately one in eight
long distance runners has had “ilio‐tibial
band syndrome” (ITBS), perhaps the
second or third most common running
injury. If it is a syndrome, it must be bad,
right? Well, not necessarily, but what is
ITBS, anyway?
Author of this
article, TIM
AUSTIN, is a long
time Sydney
Strider, and
Principal
has a protuberance on the outside. The
theory is that the ITB “frictions” as it rolls
over and back over the bump on the bone
as the knee bends and straightens.
The pain of ITBS is usually felt on the
outside of the leg very slightly above the
knee. Most runners describe a recent
change in training, either increased
intensity, increased hill repeats (uphill or
downhill) or increased mileage.
The solution to ITBS can often be as
As always, I like to give you a bit of an
Physiotherapist
simple as recognising the change in
anatomy lesson, as there is no doubt that
running pattern as described above.
at Camperdown
understanding how the body works is
Many runners can slightly pull back on
always helpful. The ilio‐tibial band is a
Physiotherapy
the intensity / mileage / hills and
fibrous “rope” that runs down the outside
completely solve the problem.
of the thigh. When you are wearing a pair
of trousers/slacks, the ITB follows close to
Unfortunately, not all ITBS problems can
the seam line down the outside of the leg, running from
be
identified
and
rectified in this manner. There are
the outside of the pelvis (where people often
also
some
biomechanical
reasons for ITBS that require
mistakenly call the hip) to the outside of the knee. At
some
more
investigation
to
diagnose. In recent years, it
the top end, the ITB is attached to some of the buttock
muscles, and transfers the pulling force of those buttock has become clear that the buttock muscles play a
muscles to the leg. At the bottom end, the ITB attaches significant role in stabilising the legs and the lower part
to 3 places; the thigh bone (femur) very close to the of the torso as we run. Some of the buttock muscles
knee, the outside of the knee‐cap (patella) and the very work to keep the pelvis level, so that the legs can stay
top of the shin‐bone (tibia). The important part of ITBS somewhat vertical, a position in which they can
is that very close to the knee, the femur (thigh‐bone) maximise horizontal leverage (ie run forward fast, and
not run up and down on the spot). Think of the video
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BLISTER NO 113
ice (applied directly over the painful area) is usually
helpful.
photos of yourself that you see towards the end of long
races (such as marathons or half‐marathons). You will
often see that your pelvis looks as if it is wobbling side
to side; that is the fatigue of the buttock muscles. Now,
imagine that your pelvis is doing a little bit of that all
the time. If that is the case, the “wobbling” of the pelvis
leads to a larger force through the ITB.
As with all running pains, there are other injuries that
should be excluded that could appear like ITB. ITBS is
most unlikely to come after an acute, traumatic injury
(although an acute injury can immediately change your
running pattern, predisposing you to developing ITBS
later). If you have twisted your knee and start to
experience pain on the outside of the knee, you should
have your knee assessed (by a physiotherapist and/or
MRI) for a lateral ligament or lateral cartilage
(meniscus) injury. These may settle with time and
treatment or they may require arthroscopy surgery.
In terms of treatment, stretching of the ITB has always
been considered an important part of solving the
problem. Even though recent research has questioned
whether stretching is helpful, empirical evidence
(including my personal and professional experience)
suggests that it is. Releasing techniques of the ITB,
trying to lengthen it so that it does not rub so much on
the outside of the knee is also usually helpful. As
indicated above, it is also appropriate that if your ITB
pain does not settle quickly with modification of
training and some simple stretching, then assessment of
your biomechanics by a physiotherapist is appropriate.
So, don’t let your ITBS ruin your running. Follow the
normal incremental interventions of ice and modified
training first, then a physiotherapy assessment if the
pain does not settle. You can continue to run if the pain
is not increasing over time.
The final thing to say about treatment is that, like most
running injuries, ITBS is an inflammatory situation, and
⊗
Happy running.
⊗
MALLEE 12 MADNESS ALONG THE MIGHTY MURRAY
By IAIN MARTIN
kind enough to not scare me with his 2.32 marathon
time until half way through the second session, and if
any more proof is needed that he can run, check out the
photo of Ian (next page) matching strides with Bert
Pelgrim and Steve Moneghetti in the Mallee 12. Mark
Wilgar’s track sessions are also not to be sneezed at and
anyone who can put in an hour of speed work when the
temperature is 34 degrees is anything but soft. Most
importantly it has to be reported that the Mildura
running community, although small, are some of the
friendliest and most welcoming people you will find
anywhere, other than a Striders run of course.
ou might think that it’s hard work running in
Mildura, and in the summer when it’s 35 degrees
or more you’d be right. For those who don’t
know, Mildura is in the North West corner of Victoria
right on the, Murray River, that’s about 1000 kms from
Sydney and its hot and flat.
I took a 10 day trip to Mildura in mid‐January to visit in‐
laws. With the certain knowledge that 6 Foot was
looming I desperately needed to get some serious
training time. Accordingly I scoured the internet for
running clubs in Mildura. The first club I came up with
via CoolRunning was the Mildura Road Runners. At
first glance it looked promising, until I noticed the
Sunday “long” run was a taxing 8km. I had a fine old
chuckle with the folks at the Centennial Park squad
about the “long” run and we all agreed that they must
be a pretty soft bunch of runners in Mildura (I almost
choked on that laughter a week later).
If anyone is interested in meeting these wonderful folk
and having a run with them, the Mallee 12 is your
opportunity. The M12 is a 12 km race comprising 3 laps
of a flat 4km circuit along the Victorian side of the
Murray River. The race is organised by Mark Wilgar
and is both an easy going community event that raises
money for local charities and an elite race (a bit like 6
Foot without the hills).
Two days before we left on our trip I tried again and
came up with the website of the Coomealla Triathlon
Club which intriguingly had a very discreet reference to
a track session run by Mark Wilgar. With nothing to
lose I emailed Mark who very quickly responded and
invited me along to his session as well as putting me in
touch with Ian Brade for some training.
So what is the M12? I’ll let Mark tell the story:
M12 was conceived one dark & stormy night in early
2007. As a prosperous and vibrant sporting community
we felt it was time to host our own premier regional
running event, something like the big cities have with
their City to Surfs, Bays etc.
Well let’s have no more talk about soft runners! Ian
Brade absolutely ran the legs off me on two separate
occasions, he made me look fat, slow and soft. Ian was
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BLISTER NO 113
family members in tow.
The focus has always
The community 4km
been on quality, figuring
walk makes the day
that if we put on a class
accessible to almost
event, with a precisely
everyone, and the M4
marked 12km course, at
Rat Race has been a
a stunning riverside
brilliant success in
venue,
that
was
getting kids on the
spectator friendly..... the
runners would come.
startline.
And they have. WorldMore than just a fun
class athletes like Mona,
run we hope too.
Mai Tagami (Japan),
Something that binds
and most recently Lisa
our Mallee community,
Weightman (and her
draws new friends and
partner
Lachlan
The Mallee Dancers: Ian Brade, Bert Pelgrim and Steve Moneghetti
runners
into
our
McArthur) have all
region, and allows us
graced our startline
and
broken
race
records. Talented athletes have come from Perth, Sydney, to showcase some country hospitality.
Adelaide, and all corners of Victoria.... and notably come
This years M12 is on Sunday 12 June. There is a prize
back each and every year.
pool of $3,000 with $1,500 for the first 5 men and the
For our own Mallee community it has been a wonderful same amount for the first 5 women ($500 for 1st down
th
inclusion on the sporting calendar and has given many to $100 for 5 ) as well as the opportunity to rub
shoulders
with
some world‐class athletes.
people the opportunity to do their first fun run, often with
I’ve already signed up and my kids (8 and 5) have
entered the Rat Run. Sure it will take some effort to get
there and cost a bit in travel and accommodation (again
a bit like 6 Foot) but it’s an opportunity to do something
different and make some new friends. So if you’re
getting a bit tired of the same old Sydney races you
could do a whole lot worse than take a trip to Mildura
for the M12.
Anyone who is keen should take a look at the race
website:
http://www.runningwateradventures.com.au/mallee1
2.php
⊗
M4 Rat Race participants enjoying a Sunday run in the
park.
THE TECHNICAL KNOW HOW FOR
FOAM ROLLER SELF MYOFASCIAL RELEASE (SMR)
By JAI DI TOMMASO
Then I was told to have the person roll up and down 3
times on each muscle (which was a little better).
he Blue Roller is a recommended ritual before
you exercise. Coupled with mobility drills and 3D
stretches it will reduce the tightness in the
muscles and improve your posture to optimise
performance in your sport and enhance the benefits
from your exercise. The Blue Roller has been around
for a while – mostly in Physio clinics, but in the four
years I have used the blue foam rollers, I have learned
this...
And finally I was told to roll over the muscles and find
“a hot spot”. Hold on “the hot spot” and count to 20 or
until it “changes”. Once it has changed move on to the
next “hot spot” and repeat. This can be done many
times across one muscle, depending on the tightness,
but I usually recommend 3 different places on each
muscle group and then move on to the next muscle
group.
Originally I was told “you need to roll it up and down
your client like a rolling pin to help iron out their sore
muscles”
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BLISTER NO 113
The first explanation I was told was that it “broke
down” the muscle where it wasn’t gliding well, unstuck
it from itself.
In 2009 I attended a Rehab Trainer workshop. Physio
Ulrik Larsen delivered the “recipe” for releasing a tight
ITB (Ilio Tibial Band). ITB commonly causes knee pain
and I have seen a lot of this in my years in both fitness
and running. Ulrik explained that many people just
stretched or rolled their ITB but the relief seldom held
the pain at bay for any length of time. The order of SMR
was just as important releasing the muscles that wind
up the ITB. Shutting off the other tight muscles and
allowing the “tug of war” around the joint to subside
and let the muscles and the ITB release (and stay that
way).
Then I met someone from the Boston Pain Clinic who
explained that when a muscle has a chronic tightness,
rolling onto the centre of the tightness (the hot spot)
allowed the brain to sort out where to send the
messages to release it.
Recommended pre‐exercise, it will release tight muscles
to optimise performance and it is also a great way to
recover the muscles if you are sore from a long run or a
hard session on the field or in the gym that has left you
feeling sore and tight.
TFL – Tensor Facia Latte Lay mid
thigh 45’ hip angle. Roll from mid
thigh up to hip. Top knee may bend
and lean. On the roller to support.
Stop on 3 “hot spots” 20 sec.
In order, with visual and verbal cues – The recipe to
release the ITB, release calf tightness and improve
shoulder carriage.
Adductors
Short and long inner thigh.
Lay on your tummy, leg out to the
side. Hip and knee bent (depends on
flexibility).
Roller to be 90’ to thigh bone. Roll
from inside of knee to groin. Stop on
3 “hot spots” 20 sec.
Glutes – The butt
Stop on 3 “hot spots” 20 sec ea side. Sitting on the
roller, place the hands on the floor. Place the right
ankle on the left knee as for glute stretch. Roll
slowly down the roller, up the thighs. Roll right and
bring the left hand over to the right knee. Roll from
crease (top of leg) up to the top of hip. You may
need to roll right and left also. Repeat other side.
Hamstring
Back of the thigh. Use the end of
the roller It is more dense on
the end. This muscle is less
sensitive. Roll from the knee to
the buttocks. Stop on 3 “hot
spots” 20 sec.
Quadriceps – Front of thighs
Lay on the roller just above the knee, leaning on forearms.
Stop on 3 “hot spots” 20 sec. After each hot spot bend at the
knees with flexed ankles.
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BLISTER NO 113
ITB – Outside of thigh
Lay on your side, perpendicular to the roller.
Start just above the knee. Roll slowly up the
thigh towards the hip. Stop on 3 “hot spots”
20 sec. Repeat each side.
Calf – start above the Achilles and roll up to the belly of the calf.
Rolling out & inward to find the hot spot ‐ Stop on 3 “hot spots” 20
sec.
Peroneus – on your side, roll up to the mid outer shin. Stop on 3
“hot spots” 20 sec – Both to be repeated each leg.
Calf tightness is often related to glute and /or foot tightness and the
above foam roller mobilisers may help with this.
… And now for the upper body. Both from overworking and can influence the pains and strains around the
the chest and under working the back and postural shoulder and the rotator cuff muscles. The shoulder is
issues from long periods of desk work can cause the more complex that the hip and coupled with shoulder
muscles of the shoulders to become front dominant and self myofascial release I recommend mobility drills
compromise the shoulders. Both the Pec Minor and the prior to monitored exercises to return the integrity of
Lat muscles play a “tug of war” with the shoulder blade
this joint.
Pec Minor – front of chest/shoulder.
Lay face down placing the corner at 45’ under the collar
bone. Same hand should be by the side palm down.
Other hand can support the torso. Turn the face away
from the foam roller. Stop on 3 “hot spots” 20 sec.
Repeat each side.
Longitudinal Supine Roll ‐ Opens the
chest. Lay from the tale bone at one end to
the head. Arms with knuckles to the floor
should rest. If the chest is tight the hands
may start closer. To the body and over
time will rest wider. Lying up to 2 mins
will also rest the spine.
Lats (Latissimus Dorsi) – swimmers muscles.
Lay with the roller under the arm pit. Torso and hips
at 45’ with knees bent. Roll up the roller the back
side of ribs. Care to be taken on the lower ribs. Stop
on 3 “hot spots” 20 sec. Repeat each side.
Thoracic shoulder roll – for the upper back.
Lay across the foam roller. Cup the hands behind the neck (not the
head) to support the neck. Keep the elbows wide. Slowly roll to the
lower ribs and then up towards the hands. Repeat 3 times slowly.
Jai is a Personal Training Manager, Athletics Coach and a Sydney Strider
⊗
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BLISTER NO 113
KEPLER REVISITED
By OLIVER KEAVENEY
ince having walked and
camped the Kepler Track
in 2007 with my wife
and three children (the
youngest being nine years old
at the time) I had wanted to
run the Kepler Challenge.
Oliver Keaveney flying the Strider colours at the 2010
Kepler Challenge.
The major problem with the
Kepler Challenge is the same
one we have here in Australia
with races like the Six Foot
Track and that is actually
being able to get a place or
even getting on to register
when rego opens. Bearing this
in mind I logged on bang on
6.30AM NZ time on July 3rd
and was lucky enough to get
my registration accepted.
Then there was a nervous
wait to see if I was going to be
allocated a place and a week
later the confirmation email
came through with my
reference number and the
payment details. With the
difficult stuff out of the way it
was time to think about
training for the event but as I was on a training program
already for the Sydney marathon in September, my
coach Mike Lawson was happy for me to stick with the
marathon program and worry about the Kepler after
the marathon.
Two
days
in
Queenstown with a
combination
of
jet
boating
and
carbo
loading had me relaxed
and nervous at the same
time as we waited in the
early morning gloom
and tried to stay warm
in the chilly air. I
noticed a few familiar
faces in the crowd and
had a quick word with
our editor, Stefica Key,
before the starter called
us to our expected
finish time markers.
Good idea that as the
first 5k is a single track
pretty much where
overtaking is a hassle,
the light at this time of
the day is not good and
there are plenty of tree
roots
and
other
obstacles on the track.
The countdown starts
and then we are off. The
pace is pretty quick to begin with and I cannot check my
watch to see what the pace is, if I lift my eyes off the
track I know a face plant is in order so I just keep up
with the pack. 4k into the race I am starting to over
heat, shouldn’t have left that extra layer on so I have to
pull off the track and get it off. My pack feels heavy with
all the mandatory gear we have to carry plus the two
litres of electrolyte in my camelback, must remember to
drink some regularly to lighten my load and hopefully
keep the cramping at bay.
I didn’t get to do all the long runs on my program
leading up to the marathon for various reasons so my
time of 3.36.27 was to be expected. I was still a little
disappointed as I had my sights set on a 3.15 finish the
cramping at 35k where I had to stop and stretch and
then try to walk them off cost me a fair bit of time and
reinforced to me the importance of the long runs in the
program. Lesson learnt!
Brod Bay campsite comes into view and after a quick
drink it’s onwards and upwards towards Luxmore Hut
where we have a mandatory gear check, another quick
drink and then carry on climbing to Hanging Valley
shelter. Nearly everybody is walking or slow jogging at
this stage due to the steepness of the track and it’s a
relief to get to the shelter and grab a banana and some
drinks.
A specific training program very similar to the
marathon one except substituting the long road runs
with long bush runs. The usual Striders events, some
ANSW cross country events, Tuesday speed work at
Narrabeen track and hill sprints at Manly made up the
Kepler program. The bush run from Mt Ku‐ring‐gai to
Cowan railway station with a road run back to the car at
Glenview Rd was the ideal preparation for Kepler. The
bush run has some serious climbs (where it is
impossible to run) but gives the legs a real good
workout and the road section is a series of gradual hills.
I therefore headed to Queenstown on the first of
December confident I had done the hard work and now
I was going to just enjoy the experience.
From there it is a gradual short climb to the top and
then we are on the ridge itself which is relatively flat
terrain, I stretch out and pick up the pace, may as well
make up some time while the going is easy and then I
am nearly blown over by a helicopter which appears
from below the ridge on my left hand side, it follows me
along the ridge for what seems like a few minutes with
a cameraman hanging out the side. Suddenly I feel like a
superstar and pick up the pace even more, then I realize
the cameraman is filming a runner a few metres behind
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BLISTER NO 113
pacing her to the finish line but after 300metres back
off with a sigh, then I remember Anthony Mundines’
comment about Laurie Daly running on old legs, sad but
true in my case anyway.
me. Darn it I think, my 15 minutes of fame is not going
to happen after all. There were a few celebrities from
NZ doing the race, it probably was one of them but as I
got to the end of the flat ridge the celebrity was well
behind me and the chopper had gone somewhere else.
I carry on at my usual pace and with 3k to go I pass a
runner leaning against a
tree with a look of tired
resignation in his face,
we have been overtaking
each other for the last
25k. He wishes me luck
as I pass and I tell him
“come on mate you can
do it”. I get a small surge
of energy from this
episode as he is about 25
years younger than me,
I keep on running down,
then gulp down my last
taking care on the
energy gel and push on.
switchback turns as the
If I had to have one more
track is loose shale and
I would struggle to keep
very slippery with drop
it down as I am not a fan
offs to the side that look
Running along the ridge, before the sharp descent to Iris Burn
of
the
things
but
pretty knarly. The thighs
Hut.
whatever helps me to get
are starting to burn a bit
to the finish line will do
but I keep going, anxious
me.
to get the downhill out of the way. I get to Iris Burn Hut
feeling maybe I shouldn’t have gone so hard but too late At last I can hear the crowd at the finish line although I
now. I decide to dump the rest of my electrolyte to am still in the forest but it is a great feeling to know I
lighten my load, there is plenty at the drink stations and am nearly there and then I am out into a cleared area,
no need to carry any at all, I grab a water bottle and turn a corner and there it is across the bridge. I try to
sprint the last 50 metres and feel like I am going well
decide this will do me between stations and carry on.
but know in reality it is no better than a jog at best.
Four years ago after a six hour hike with a heavy pack
and camping gear I cooled off with a skinny dip in the I cross the finish line in 7.34.31, 101st out of 410
river here, forgetting it had snowed down to 700metres finishers and a bit off my target of 7 hours but it was a
two days earlier. I can still remember the shock as I hot day and most runners times this year were slower
plunged under the surface of the nearly freezing water, than last year’s so overall I was pleased with the result.
I had just jumped into melted snow and with nobody
around was fearful I would be able to get back out A very well organized event, beautiful scenery from
again. This time round I am happy to see the drink when you touch down at Queenstown and as you get a
station, gulp down some electrolyte, refill my water cold bottle of beer on crossing the finish line. Maybe
that is a Kiwi tradition, I will have to ask Brian or
bottle and carry on.
Barbara next time I see them. Although it wouldn’t be
The last 30.5k is not as flat as I imagined but at that my ideal thirst quencher after a tough 60k mountain
stage even flat terrain would not be easy so I walk for a run the Kiwi runner I gave it to seemed to think so. The
while and take in the beautiful rainforest scenery, Lord soak in Lake Te Anau right at the finish line was really
of the Rings territory for sure. I have to remind myself good, getting up afterwards and getting out over
smooth slippery boulders and stones was a real
why I am here and not to daydream too much.
challenge. Bring on next year.
⊗
Moturau Hut comes into view and I see quite a few
Strider performance at the 2010 Kepler Challenge
runners stretched out on the grass and some on the
BBQ seating taking in the view of the lake. I grab some
Gun
Overall Category
food and drink, have a last look at the beautiful view
Time
Position Position
and continue on, only 15.5k to go and am feeling tired
Tony
but thankfully no cramping which is a big relief.
Fattorini
6:13:11
22
19
Still feeling good at this
point 24k into the race
and the downhill starts,
still on the ridge with a
series of steep steps to
begin with and then
leading to the side of the
mountain where the
track is steep and rough
with switchbacks every
25‐30metres.
Amanda
Underwood
Oliver
Keaveney
Marcus
Hooke
8k to go and I am all alone in a dense rainforest
expecting to see Frodo or Gollum around the next bend
when I hear “Go Strider”. I must be hallucinating I think
when suddenly Amanda Underwood breezes past me
looking like she is on a Sunday morning STaR run. She is
ten metres past me when I have the bright idea of
Stefica Key
17
7:25:14
91
15
7:34:31
101
83
7:52:24
129=
107
8:05:27
155
30
BLISTER NO 113
18
BLISTER NO 113
DISCOVERING THE KIWI HUDDLE
AT THE AUCKLAND HALF MARATHON
By BRIAN OGILWY
Well I have the bug for
kept walking the streets of
running
in
New
Auckland until I cam upon
Zealand and I had
a Less Mills fitness gym
heard
that
the
which had a shop inside.
Auckland
Marathon
Bingo, they had plenty of
was well organised.
Gu’s to choose from. Now I
When investigating it
was a happy chappy.
on the web I noted
The following morning my
that it was on in two
son managed to get me to
months,
however,
the Auckland wharf on
entries had already
time to catch the ferry.
closed. I sent an email
Same as in Sydney, if you
to the organisers to
are in a hurry the traffic
see if entries had also
always seem to go much
closed for overseas
more slowly. Ferrying the
runners and to my
race participants is a
surprise they gave
A Kiwi bird huddle in the process of being formed.
major exercise for the
preferential treatment
organisers, as the race
to overseas entrants
starts on the other side of
and it was still open for another month. I
informed Strider members by email but no the harbour at Devonport. The Marathon race
takers. Then I thought h’mmmm I could hop starts at 5 am so to get all 2,600 marathon
on the plane run the Half and see my family at runners takes some time. And then at 6 am
the same time. Hop on the internet and within they start transporting all the 6,900 Half‐
marathon runners. Five large ferries were
a few minutes it was all organised.
going non‐stop and they only carry runners.
Registration was pretty low‐key compared to You needed to have your ticket band on your
Aussie events, there were very few items for wrist or they won’t let you on ‐ there was no
sale – there were a couple of stands ‐ that’s all. exception.
I needed some Gu’s for the run and they didn’t
even have that for sale so I was on a mission Once I arrived at the start area it was very
now to track some down in town. I found a windy and cold but I came prepared with a
Katmandu shop, but they didn’t have any so I throw‐away jumper. To my surprise it was not
a very common practice for the Kiwis. They
just stood in what I would call a Kiwi‐huddle
in order to keep warm and chat away at the
same time.
I was being pretty laid back at the beginning
and left going to the loo till the last minute.
While waiting I asked the person next to me
‘When was the race starting?’ and they said ‐ it
had. Creepers better get to the start line. I was
at the back of the pack and no one was
moving, the road was very narrow and the
start line was few hundred metres away. Just
as well it was chip timed as it took about 6
Ferry transporting runners to the start
19
BLISTER NO 113
minutes to cross the start line. But by now it
was too late to join the pacer for my target
time. That was a big mistake as I now had to
weave my way through a lot of very slow
runners, much like the City 2 Surf. I ran on the
road then onto the foot path then back on the
road. It was a struggle to get into a running
rhythm. I started getting annoyed with my self
for being slack at the start as I had wanted to
run a good time.
other half. At the apex of the bridge I said,
“goodby” to my running friend. She was of a
shorter build and I was able to take advantage
of my long legs to pick up pace on the down
hill. I was now motoring and really enjoying
myself passing plenty of runners on the way
towards the finish ‐ you know the feeling.
At the bottom of the bridge the course winds it
way around the streets and I caught up to
another female runner who had passed me
going up the bridge (yep she had good legs
too). I’m now running with her and we were
running strong ‐ one minute she was in front
then it would be my turn and we did this right
up to the finish line. I won’t reveal here who
crossed the line first, you will have to ask me
in person, but it was really good fun.
As the race progressed the hills became
steeper and longer, which I wasn’t expecting. I
don’t know why but I thought it was a
reasonably flat course ‐ well I can now tell you
it is not. A good thing about hills though, is
that they separate the runners from the
joggers. As you all know we don’t have any
easy STaRs in our training around Sydney and
this was now paying off. I finally started to feel
like I was making good progress pacing myself
with a female runner moving at about my
pace. She had good looking runner’s legs ‐
which made me forget how hard running hills
felt. We struck up a conversation, as those who
know me will know I like to have a chat as I’m
running ‐ it makes the time go fast. She was
also running the Half and we stayed together
The race over, my next challenge was to find
my clothes bag. This turned out to be easier
than I thought. At the start in Devonport we
had to put our bags in numbered Post Office
A very happy chappy. Brian Ogilwy at the finish of the
Auckland Half Marathon
cages. These were then picked up with a fork
lift and placed on trucks for transporting to
the finish area which was located in a very
large park. The postal cages were in a line and
the gear bags were sorted onto the grass in
front of the cages. All I had to do was go my
cage number and walk along the line to find
my bag. By far the best system of bag
transportation I have come across.
A very efficient system for gear bag drop‐off.
pacing one another for most of the race,
almost.
The course goes over Auckland Harbour
Bridge which is totally different to the Sydney
Harbour Bridge. It has a very long lead up ‐ a
hill in runner’s eyes ‐ and it stays as a hill right
up to the apex before it goes down hill for the
My finishing time of 116 minutes was slower
than I wanted, but still a very enjoyable
⊗
experience.
20
BLISTER NO 113
STRIDER FOR LIFE
Sue was the club marathon record holder 1981 ‐ 1987.
Won numerous marathons as a Strider with best
marathon as a Strider in 1984 2.59.00 (3rd on club
ladder). Sue had run seven faster marathons before
joining the Striders. Regular racer in Striders colours
and STaR host (Northbridge & Willoughby Wander
from her house in Hector Street). Hosted STaR #9, 13,
19, 25, 34, 36, 40, 45 (8 of the first 50 STaRs). Regular
STaR
runner
and
has
probably
attended
more STaRs than any other club member.
At the Annual General Meeting held on 27 February
2011, Stephen Jackson, Sue Hill, Jo Cowan and Kevin
O’Kane (pictured above left to right with Charles Coville
in the centre) were voted Life Membership of the
Sydney Striders. Each member has been involved in
numerous club projects and has made significant
contribution to the development of the club. Charles
Coville provided a summary of their additional
achievements.
Stephen Jackson
Jo Cowan
Member 19 years ‐ joined September 1992. President
for 3 years and committee member for 12 years.
Responsible for automating results, ladders, scoring
systems which formalised the 10k and Super Series.
Involved in the 10k course set up and background
management (on going). Changed financial year to
match Striders financial realities. Negotiated ANSW
affiliation and thus Striders formal entry to Athletics
Australia competitions. Developed a computer data
base and club statistics. He is a course measurer ‐ IAAF
certification. Measured Sydney Olympic marathon
course. Responsible for recruitment of leading runners.
Winner of President's Award twice – 1999 and 2002.
Consistent leading age‐group runner. Striders All Time
Best (top 10) for Marathon, Half Marathon, City to Surf,
10k and Willy to Billy in 5 different age groups (from 35
to 55). He is a STaR host and a STaR runner
Member 23 years ‐ joined October 1988. Committee
member 4 years; if not on the committee, assisting the
committee behind the scene (e.g. 30th anniversary,
annual awards dinner/brunch, STaR Calendar manager
for 2 years in the days before email so had to phone all
the potential hosts). A 10k series race director ‐ still
assisting as fill‐in race director as required. Involved
with and promoting Striders participating in ANSW
Track and cross country. Most successful and consistent
female member in road racing and marathons since Sue
Hill. Club marathon record holder 1991 – 2010 (19
years). Current club marathon record holder 1994 2h
40m. Club ladder 1st ‐ Equaliser; 2nd ‐ Half marathon,
City to Surf and 10k. Record winner of female runner of
the year award. Winner of President's Award 2008.
Winner Maria Gemenis Outstanding Achievement
Award 6 times : 1990, 1992, 1993, 1994, 1997, 1998.
First club female to represent Australia. Australian
Marathon Champion 1994, NSW State Champion ‐
marathon, 10k track and road, 5k track ‐ open and
veteran division plus has State and National age‐group
records for 5k. STaR host for over 15 years (Christmas
Brunch and also Clontarf run) ‐ now retired as STaR
host and is a regular STaR runner.
Sue Hill
Member 30 years ‐ joined in August 1980, 1 month after
club formation. First female member of the club and on
club committee 1980 and 1981 as a ‘Female
Representative’ (we were short of and needed a focus
on female members; nurtured early female runners).
Sue was uniform coordinator 2001 and 2002 and also
has been a new member coordinator. Sue was the most
successful and consistent female member in road racing
and marathon prior to Jo Cowan joining the club.
Striders started as a marathon and road runners club
with a unique emphasis on marathons. Sue gave
exposure and credibility to the club in its formative
years due to her successful marathon achievements.
Prior to joining Striders Sue’s marathon credentials
included: in 1979 Avon Marathon world champs.
2.52.01(19th),
Tokyo
International
Women’s
Marathon 2.53.35 (15th) and in 1980 Harbord
Diggers Marathon 2.59.44, Canberra Marathon 2.55.17,
Avon Marathon, Sydney 2.55.19.
Kevin O'Kane
Member 26 years, joined January 1985. Committee
member from 1988 to 2000. Founder Marathon
Training Group (MTG). Founder of the Super Series and
organiser of the Dooralong and Royal National Park
picnic relays. Regular racer in Striders colours and a
regular Blister contributor. Winner of Tailford Award
for best Blister article once (took 25 years and an off
year from Mark Fiore to win). Winner of President's
Award twice 1995 & 1997. STaR host (Bobbin Head) for
23 years and regular STaR runner. Winner of STaR host
award 3 times.
⊗
21
BLISTER NO 113
THE EQUALISER: “TO EXPERIENCE NO LOSS!”
Race Report
By JOHN BOWE (STRIDERS INTERNAL EVENTS DIRECTOR)
good humour, camaraderie and adventurous spirits
...and taking it seriously when warranted, but not TOO
seriously!
equalize or equalise (i kwə,laz) — vb
1. to make equal or uniform; regularise
2. (in sports) to reach the same score as one's opponent or
opponents
The carefully folded handkerchiefs, Brett Nichols love of
cross country runs and the discovery of new trails
emerged. And an opportunity to have a little fun at the
end!
3. and (as occurred on 27th February 2011) to experience
no loss
The Equaliser was devised by Strider Brett Nichols, as a
club race that would provide an equal challenge to club
members of all ages and abilities.
So 119 toed the line with 28 + supporters and
marshals helping set up or out on the course. Very
re‐assuring that Kevin O’Kane, who marked out that
first course, was again marking the course with
veterans Terry McIver and Ian Whitfield. The extra‐
ordinary laid back, relaxed and efficient machine, of the
mysterious Striders volunteer cabal, swung into action
from 5.30am. All gently re‐assuring the ‘worrying’ race
director, as I went about trying to look busy!
The very first race kicked off at 7am on Sunday 3rd June
1990.
On its 22nd running on Sunday 27th February 2011,
you could see with the expression of relief on every face
that crossed the line, that the race is indeed a great
“leveller”!
There were secret briefings of marshals, water stops
and time keepers, who were to pluck a few worthy
awardees out on course from amongst the 119....
Brett made handkerchiefs for all running in that first
race, screen printed with a hand drawn map of the
course and written instructions. The expressive hand of
an architect, before computers delivered a more
standardised product....
3, 2, 1 timekeepers please! GO!
Oops, race director forgot to turn on the clock! ...can you
all come back please.... Bugger... they are gone! The
unflappable Paul Hannell remains completely
unphased... refer to time piece no 2. Bugger... it hadn’t
started! (Paul was looking just a little flappable and
phased). Check Strider Veteran Sue Hills’ third time
piece... Sue saves the day! Cup of tea….
No marshals. No on course support. No garmins.
Directions labelled A to W.
And the winners trophy ... an old pair of Brett’s pre‐
loved shorts....!
Read your map, wipe your brow and on your way... and
not necessarily in that order!
There he is! David Tonge tearing up the final straight
solo... crosses the line in 55:38 and asks...”Who finished
ahead of me”? No-one David. No-one! He had reeled in
about 20 in the latter part of the race….. and didn’t
know if anyone was ahead of him! I would give my right
arm to feel that way at the end of a race!
Warwick Selby is reported to have got lost on that very
first race, and a tradition was born. Getting lost on the
Equaliser became a Striders rite of passage for new and
old... with many repeat offenders! Members recall only
one year in 21 where no-one got lost!
Followed by Tim Ashby a minute behind, and Tim
Lindop a couple of minutes behind again. A good day to
be called Tim (but David would have been better!)
Until this years race.... but more on that to follow!
Your novice Internal Race Director had asked an
innocent enough question two weeks before the race:
Why The Equaliser and who was Brett Nichols?
Then Georgie Moore crosses as first female in 68:47.
She just goes from strength to strength, with her hand
held aloft having had surgery just a few days before,
with two pins inserted! Bloody mad.... but then you have
to be a little, don’t you? Followed by Alison Dale who
had helped prepare breakfast earlier in 69:18 and Lisa
Carroli in 71:25.
Not having actually raced it (wasn’t asked in the
“interview”!) and having run the course just once, I
thought I better cram, and at least ‘look’ like I knew
what I was doing, at least being able to answer the
obvious questions when asked!
Then just like the Australian Idol finals, the texts and
votes from course marshals and water stops started to
flow in….. a winner in the most dramatic fall category
(indeed two!), and another who needed water, and
there was a great last minute dash to the line....
But as I spoke to Jo Cowan, Sue Hill, Kevin O’Kane and
Ian MacArthur and others, the spirit of the race and of
the club itself was revealed. That wonderful heady mix
of competitiveness, mutual support, eccentricity and
22
BLISTER NO 113
nose on the cotton,
not the plastic! But
needs must given
time, and the spirit
was there....!
Newcomer Steven Lim,
just
arrived
from
Singapore,
who
has
rarely run trails and
almost never run hills,
cruises across the line in
13th place and declares
“Those were the hardest
hills I have ever run...”. I
was tempted to suggest
Six Foot in a couple of
weeks, but enrolments
are closed..... Watch out
for Steven in the 10Km
series!
So all arrived back to a
grand
Striders
Breakfast with home
baked
goodies
prepared by the very
non‐plussed
Robyn
Cameron.
Oh, and an almost
unbroken
Striders
course record was
broken!
A dejected looking David
Bray hobbles to the line
with a hamstring strain,
and a jubilant Catherine
McSweeny yells “Kiss my
Ass” to Brian Ogilwy
down the final straight.
While Frank Dearn helps
Sharon Callister to sweep
the course and everyone
else in between.
NO ONE (we know
of) GOT LOST!
Perhaps this wasn’t a
good thing …. and next
year
we
should
instead use a pile of
complete novices to
mark out the course
…. but then perhaps
THEY won’t take 22
years to get the chalk markings right!
And so the eight special
awards were handed out, in the form of ‘home‐made’
handkerchiefs pressed by the Internal Race Director on
my home ironing board, incorporating Brett’s
wonderful map! Screen print would be better...then you
could actually blow your
THANK YOU KEVIN, TERRY AND IAN! AND TO ALL
VOLUNTEERS AND RUNNERS.
⊗
⊗
Below: Survived yet another Hornsby Hurricane
Host Bruce Inglis (left) looks on as Frank Dearn tries to
convince Clare Holland, Sharon Callister and Tracey Love to
enter the Linfield Fun Run to be held on 3 April 2011.
Above: Great day for Striders at the Central Coast Half Marathon in
December 2010:
Standing from left: Brain Ogilwy, Manal Garcia, Paul Hannell,
Michael Morrissey, Linda Barwick, Wayne Pryke and Alan
Wareham. Front: Jo Williamson and Amy Lam.
23
BLISTER NO 113
JOY OF SUNDAY MORNINGS IN THE PARK
By PHIL JARRATT
(Reprinted from The Sydney Morning Herald 23 March 1984)
Last weekend the Striders hosted the National Panasonic
Half Marathon, setting and policing the course, marshalling
runners and so on. This is their way of “putting something
back into the sport” although none could be accused of
taking anything tangible out of it.
Very early last Sunday morning, while most of the city
slept, I ran though Lane Cove River Park flanked by
merchant bankers, accountants and advertising account
directors.
This was no post‐Nugan Hand bank nightmare, despite the
fact that they were yelling things I did not understand
“Turn right at the bottom of the Harbour” screamed the
accountant, “Invest more energy” advised the banker,
“Conceptualise a winning strategy” the ad man vocalised.
On this one Sunday of the year, the Striders let others do
the running but their spirit of bonhomie pervades events.
The course, winding as it does along the banks of Lane
Cove River, helps make it the most enjoyable I’ve run in my
short career, but it is spirit in which the Striders coax you
along that makes the difference.
However, I did not wake up in a cold sweat. I finished the
National Panasonic Half Marathon in a hot one, along with
some 1500 Sydneysider’s who fit uneasily into an as ‐ yet
unnamed category between fun runner (They have an “I
finished” bumper sticker on the Volvos) and serious
marathoners.
In the development of most runners, there are times when
they could quite easily give it away as a painful joke. If the
Sun City to Surf is a good starting point for this process, the
Striders Half is a consolidating force.
We are people who need to be pushed, prodded and
cajoled to run long distances and then find we enjoy it.
Generally speaking we are over 30, under 50, and can
boast a significant previous sporting achievement. We are
Sydney Striders.
Though the jogging boom is now more than a decade old,
widespread fascination with the idea of running a
marathon is a fairly new development and one over which
there is sure to be continuing medical argument. Bad for
your legs says one school of thought. Great for your heart,
says another.
“The Lane Cove River Half Marathon is like a recruitment
drive” says Strider Mr Bryce Courtenay of advertising
agency Harris Robinson Courtenay. “Most of our members,
myself included, joined after running in the Lane Cove”.
Serious runners ignore the argument to give up in much
the same way as confirmed smokers. I spent several
weeks on crutches after a 1982 marathon. I want to run
another this year. I have been told that I am not cut out for
this sort of caper – but the more I run the less I believe it.
“Once you’ve run 21km it is a natural progression to want
to run 30km on a regular basis with like‐minded people”.
Distance runners, as Dr Hunter S Thompson has observed,
are a curios group of folk who take pride in pain and run
vast distances to prove nothing to anyone but themselves.
Runners have no hope of “winning” in a conventional
sense.
So who are the Sydney Striders? According to Mr
Courtenay they are the ‘new elite’ of the sport of running –
an athletic club which is neither athletic or a club.
{….missing paragraph from original}
Two thirds are drawn from the North Shore or the Eastern
Suburbs.
If Robert De Castella wins marathon gold in the Los
Angeles Olympics this year, no doubt Australian interest in
the sport will soar – but I have yet to meet a runner who
dreams he is “Deek” as he pounds the bitumen. The
challenge is the clock. A new personal best is a win,
whether you finish first or last, and this perhaps is the
secret of the goodwill which surrounds the open races.
The Striders were formed some years ago by Sydney
accountant Charles Coville to fill a perceived gap between
the existing running clubs (most of which were race
oriented) and the relaxed informality of those groups of
runners who have passed the fun‐running stage. Mr Coville
got a responsive chord in his fellow professionals and had
a “club” on his hands in no time.
Beyond the frontline of seeded entrants, we are all just
average Joes out for a trot, no matter how seriously we
may take our personal goal on the day.
Says Mr Courtenay, “There was an immediate appeal for all
goal‐oriented people who didn’t have the time or the
inclination to join regular clubs”.
Back to the Striders, whose members are obliged to run no
particular distance, or run at all for that matter.
“The Striders were, and are, totally undemanding”. In 2½
years with them I {….missing lines from original} most
attractive foreshore and bushland terrain.
Mr Courtenay says “At least 98 percent of our members
will run at least one marathon this year because they don’t
have to”.
Mr Courtenay’s STaR starts at Watsons Bay, loops
Centennial Park, and follows the coast from Bronte to The
Gap before heading back to Bryce’s for a spa and nice, cold
drink. This is known as the “Vaucluse Gallop”, and
understandably attracts one of the highest STaR
attendances.
“That’s what it’s all about. You set your own goals and
there is no pressure, only support”.
FOOTNOTE: Mr Courtenay, 20 years my senior, bet me
lunch at Darcy’s that I would not complete the Honolulu
Marathon in less than 3½ hours. He collected some months
later – when I was able to walk again. He of course finished
well within that time. Such is the stuff that Striders are
made of.
⊗
After 30km on the hoof in that part of town, the spa must
look good.
24
BLISTER NO 113
SYDNEY STRIDERS ANNUAL AWARDS DINNER
O
FRIDAY 20TH MAY 2011
ne of the social highlights on the Sydney Striders events calendar is our annual awards dinner which is held
in May every year. This is the night where our champions of all standards and age categories are recognised
and awarded. A special guest will be an after dinner speaker and will assists in the awards presentations.
Lock into your diary the 20th May. We have a new venue for 2011 ‐ Centennial Park Dining - Centennial Park.
Time is 6.30pm for canapés and 7.15pm for a sit down dinner.
In the past few years we have had an exciting list of guest speakers courtesy of Chris Truscott and this year is no
exception ‐ Bryce Courtenay. Bryce was a member of Sydney Striders for many years and still runs regularly (see
pages 24 and 26). Bryce has an exciting background and will
share many stories on the night.
About Bryce:
Bryce Courtenay (AM) entered advertising and over a career
spanning thirty four years was the Creative Director of McCann
Erickson, J.Walter Thompson & George Patterson Advertising.
During which period he was much awarded both in Australia and
overseas. As a lecturer and speaker he was invited by the Chinese
Government to give the first series of lectures on the subject of
Advertising and Free Enterprise. He has lectured on the power of
the individual to achieve any end purpose, in Asia, the UK the
USA New Zealand, South Africa, Canada and in his own country
and is rated as one of the top five speakers in Australia.
However, he is best know as Australia’s top selling novelist with
titles such as The Power of One which is translated into eleven languages and the subject of a major movie of the
same name, Tandia, April Fool’s Day, The Potato Factory, Tommo & Hawk, The Family Frying Pan, A Recipe for
Dreaming, The Night Country, Jessica, Solomon’s Song, Smoky Joe’s Café, Four Fires, Matthew Flinders’ Cat, Brother
Fish, Whitethorn, Sylvia, The Persimmon Tree, Fishing for Stars, The Story of Danny Dunn and the latest Fortune
Cookie. In 1995 Bryce Courtenay was awarded The Order of Australia AM. In 2005 Bryce Courtenay was awarded
the honorary degree of Doctor of Letters (honoris causa) from the University of Newcastle.
With a speaker of this calibre make sure you are one of the 200 people who purchase seats to this event. There are
tables of 8 available. If you don't want to organise a table there will be plenty available for you to sit at! Purchase
a ticket and it will be first in best positioned.
Cost : $50 for Strider Members and Spouses and $65 for Non Striders
Venue: Centennial Park Dining ‐ Centennial Park
Time: Canapés will be served from 6.30pm and 7.15 for sit down dinner.
Included: Canapés and Dinner BBQ buffet meal. Guest speaker and lots of prize giveaways.
Not included: Drinks (bar service available throughout the night)
Parking: Best access is via the Oxford Street gates which are open all night.
Bookings: Will be via the internet with an email on the event being sent out during late March and April. Only full
table bookings we will be accepted i.e. 8 people per table. Individual attendees will need to get a table together or
just join one of the spares on the night.
Awards to be announced on the night
1. Marathon awards & MTG certificates
6. Blister article of the year (voted by you)
2. Improver of the year, encouragement award
7. President’s award for excellence
3. Triathlete of the year
8. The Equaliser Award 2011
4. Ultra marathoner of the year
9. The Maria Gemenis‐Cruickshank “Outstanding Achievement
Award” (voted by you)
5. STAR host (voted by you)
These will be posted on the website shortly and you will be notified to vote by email. For further information please
contact Chris Truscott or Jo Cowan: Chris – chris@rejoovfitness.com.au & Jo – jdc@zip.com.au
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10K RACE SERIES
2010 Race Report from BARBARA BECKER
but surely working towards finding a solution which will meet
the needs of the fantastic juniors, club members, mountains of
red tape and volunteer hours to slash through it all. Now that
you’re used to being passed by club members pushing prams
during a race, we’re almost ready for the youngsters – bless.
The 10k Series provides the funds which enable us all to enjoy
nice gear, great running and a fantastic club for surprisingly
low fees. No need for raffle tickets, cake stalls or fundraising –
just show up and race. The modest race fee increase in 2011
has been accepted positively by members. Striders still offer
the best quality 10k race at the best entry fee in Sydney
thanks to each club member who volunteers in any capacity –
thank you Strider.
We are truly blessed to have the sponsorship and support of
Sydney Running Centre – how many independent running
stores remain in Sydney? Where we can trust their advice and
running expertise? Where the staff learn your name and are
interested in your running/injury/chafing stories? Thank you
Phil, Julian and Damo! To quote a marvelously no‐nonsense
politician across the Tasman; to keep the service we need to
use it or lose it. Julian Roux who has put his charm to good
use and become engaged to Chantelle this month –
congratulations to you both.
Thank you and welcome to James Masters who is stepping
into the 10k Race Director role on committee. The new IT
infrastructure behind the club means we have the ability to
control race participant numbers in future. This enables us to
advertise more widely in 2011 and forecast demand on venue
facilities, supporting volunteers and the incredible hosts who
cater breakfast.
I’m looking forward to being in the starting pack next year
and sign off with a salute to the Centurions of 2010:
Thank you and farewell to our Lane Cove hosts John and Lydia
Hanna, along with their children William and Eloise. And to
Deanna Lum, our Sydney Olympic Park host who has been
ably supported by Katie Rowell and Lorraine Spanton at
different times. We welcome new hosts to the North Head
team and put the call out to you all – how about filling the
gaps and hosting breakfast for 1, 2 or 3 races? YES, you can
race too!
Lee Baker
Steve Bourke
Ben Dall'Amico
Peter Hibberd
John Kerr
Peter Nuttall
Kevin O'Kane
Fun runs aside, runners under 18 years of age are hard
pushed to find competitive 10k races in this town. Sydney
Striders operates for runners, by runners and we are slowly
Jackie Ramsay
Eric Schmierer
Thien Vuong
Allan Wareham
Peter Woods
Jo Cowan
Go Striders!
10K RACE SERIES
2011 Introducing JAMES MASTERS
heading off overseas to explore for a
couple of years. This makes me a
relative newcomer to the team and so
far the experience and collective
wisdom of the committee and
volunteers has been invaluable. I
started my running days after leaving
university in New Zealand where I
studied a Bachelor of Physical
Education and majored in sport and
exercise science. I used what I learnt to
start writing running programs for
myself and others and slowly
discovered the joys of running all
distances.
The 10k series is back up and running
for another year and at the time of
writing we have two successful races
under our belts with weather from each
end of the spectrum, heat and humidity
at Olympic Park in February followed
by howling North Head winds in March.
As you may well have noticed, Barbara
Becker our former 10k race director
has decided she needs to run more and
is spending more time focusing on her
next 10k PB. That leaves me in charge
of organising the 10k series.
So, who am I?
My sporting ‘career’ has been mainly focused on
Triathlon where I was lucky enough to make the NZ
team for the Age‐Group World Championships and it
I’ve officially been a Strider since I moved to Australia
for good in 2007, having previously lived here before
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BLISTER NO 113
enough to be over before you start focusing on the pain.
I decided I would put my hand up to
volunteer to direct the 10k series because
I have loved every race in all conditions
since I became a Strider and I want to
keep that energy and enthusiasm that is
such an integral part of Sydney Striders
races. I’m hoping I get to meet everyone
eventually so if you see me out at a race
or just running around Centennial Park
and the Eastern Suburbs feel free to
introduce yourself, ask me questions, I’m
always up for a chat!
was through training for triathlon that I started to pick
up more running as I realised that’s
where the race is most likely won or
lost.
Having only been running properly for
the last 6 years I started off with the
10k’s and attacked my first Half
Marathon in Sydney 2005. After a few
more halfs I did my first Marathon in
Paris 2007 and have since finished two
more in Melbourne 2009 and New York
2010. After each one I vowed to retire
from Marathon running yet I seem to
keep coming back.... Watch this space!
Till the next race.
My favourite distance would have to be
the 10k, long enough to hurt but short
Run Well.
⊗
MASTERS ATHLETICS REPORT
By EJ DAVIE
The World Masters rankings for 2010 has Keith ranked
at number 1 in the 1500m and 10000m in the 55+ age
group.
It has been a great start to the summer season for the
Striders who are also NSW Masters Athletics members.
Keith Bateman has broken World, Australian and NSW
Masters athletics records in the M55+ age group as
follows:
Jo Cowan broke the W55+ 10km NSW record on 6
November 2010 running 45.13, breaking the old mark
of 50.07.
31/7/10, 1 mile, 4.38.30, Australian and NSW record at
Illawong
EJ Davie competed at the Pan‐Pacific Masters Games on
6 November 2010 winning a silver medal in the 3000m
Steeplechase and a bronze medal in the 1500m.
The NSW Masters Pentathlon (5 events) was held on 9
January 2011 at Campbelltown Athletics Centre. EJ
Davie won a gold medal in the M35‐39 age group for the
second year in a row.
16/10/10, 3000m, 9.14.27, Australian and NSW record
at Narrabeen
at Campbelltown
at Campbelltown
The NSW Masters Championships will be held at
Blacktown Olympic Park on 9‐10 April 2011. All ANSW
registered athletes over 30 can enter. Online entry rules
and timetables are on the ANSW website.
The Australian Masters Championships will be held in
Brisbane 21‐24 April 2011. The Championships are
held in a different state every Easter. To compete you
must be a member of NSW Masters Athletics. Check the
website for more info or ask me at any STaR or 10km. I
have been to the last 3 Championships in Sydney,
Adelaide and Perth and it’s a great competition.
⊗
13/11/10, 3000m, 8.56.80, World, Australian and NSW
record at Homebush
02/12/10, 10000m, 32.28.71, Australian and NSW
record in Melbourne
18/12/10, 1 mile, 4.35.04, World, Australian and NSW
record at Homebush
05/01/11, 5000m, 15.27.90, World, Australian and
NSW record at Blacktown
ANSW REPORT
By EJ DAVIE
5000m and 2000m/3000m steeplechase this season are
Keith Bateman, EJ Davie, Ron Schwebel, Jason Mcintosh,
James Jeffery, Jeff Aldenhoven, Gerard Walsh, Dennis
Wylie, Paul Bruning, Wayne Bulloch, Tom Highnam,
Vlad Shatrov, Andrew Tuckey, Oliver Keaveney, Chris
Truscott, David Criniti, Jo Cowan, Caroline Yarnell and
The ANSW summer season started on 1 October
2010 with track and field events on most weekends and
will finish with the NSW Open Championships on 25‐27
March 2011 and the NSW Masters Championships on 9‐
10 April 2011. All ANSW registered athletes who have
been competing in track events ranging from 100m to
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The ANSW State Relays were held at Sydney Olympic
Park on the 20‐21 November 2010 with 5
Striders teams entered. Striders won 1 gold and 2
bronze medals as follows:
Sarah Fenton. James Jeffery and EJ Davie also compete
in some field events.
The 3000m State Track Championships were held at
Sydney Olympic Park on 13 November 2010. There
were 7 men’s races with following results:
Keith Bateman
8.56.80
Dennis Wylie
10.33.62
Andrew Tuckey
8.57.79
Jeff
Aldenhoven
10.34.05
Tom Highnam
8.59.70
Gus Wong
10.44.48
Wayne Bulloch
9.37.23
Paul Bruning
11.05.11
Daniel Franken
10.05.58
Oliver
Keaveney
11.31.35
Gerard Walsh
10.21. 18
EJ Davie
11.57.79
James Jeffery
10.30.43
Gold Medal, 4x800m, 200+: James Jeffery, Dennis
Wylie, Oliver Keaveney, Keith Bateman (state record for
200+)
Bronze Medal, 4x800m, 120+: Gerard Walsh, Jeff
Aldenhoven, EJ Davie, James Jeffery (thanks for backing
up, James).
4th place, 200+, 4x1500m: Dennis Wylie, EJ Davie,
Caroline Yarnell, Keith Bateman
Bronze Medal, 120+, 4x1500m: Jason McIntosh,
Gerard Walsh, Paul Bruning, EJ Davie
The 5000m State Track Championships were held at
Sydney Olympic Park on 3 February 2011. There were 3
men’s races. Results were Vlad Shatrov 15.00, Jason
McIntosh 17.53, Jeff Aldenhoven 18.34, Gus Wong
18.57, Paul Bruning 19.08 and EJ Davie 21.32.
10th place, Open, 4x1500m: Dennis Wylie, Jason
McIntosh, Paul Bruning, EJ Davie.
⊗
WINTER RUNNING WITH ATHLETICS NSW
By DALE THOMPSON
This is an appeal to those of you who have not yet tried
out the series of winter season races conducted by
Athletics NSW. I have been running in these races for
the past three years and have managed to collect quite a
large number of first places and State medals as a
member of a Striders team. The team structure allows
runners of all abilities to contest events as individuals
or teams in their age group categories. At almost all the
events one or more of the Striders Teams have
triumphed. There is a great sense of belonging to a team
and our club is able to show other athletic groups that
we are strong in all age groups.
distance. It takes four people to make a team so
everyone has a part to play.
The road relays are conducted in Wollongong and are
equally thrilling.
Through the valiant efforts of Jo Cowan and Carol
Yarnell, both running two legs, we have placed well in
the Women’s race there.
Towards the end of the season the NSW Cross Country
Championships are held in Nowra. This has been a little
harder for us to form teams because of the long travel.
Registering
This year we are trialing a system where runners who
wish to compete in the NSW Winter Season are to
register through Athletics NSW. This is done online
through the website www.nswathletics.nsw.org.au and
then go to the GET INVOLVED tab. It is an easy step‐by‐
step process. You will register for the Winter Season
only, if you do not want to do track running in the
summer.
Races
The races vary in length from a Marathon to 4k’s. There
are individual Cross Country Events, Team Cross
Country Events, Mountain Runs, Road Relays and
Individual Road Races. Also part of the Athletics NSW
Winter Season is the Adidas Sydney: 10 at Homebush
on 4th June 2011. Last year it was co‐hosted by the
Striders. We won almost all of the categories in last
year’s event. If all of those Striders who ran the
Homebush 10k had been registered with Athletics NSW
we would have swamped the team prizes.
The calendar of events is on the ANSW website. The
first off road event is the Novice Cross Country at
Scarborough Park at Ramsgate on the 30th April. We all
run together, but enter the team categories based on
accumulated times. This event is followed by the Cross
Country Relays at Miranda on 28th May 2011. The past
two years have seen us running in ankle deep mud, but
it provides thrilling races and chances to support our
runners from the Juniors right through to the over 75s.
At only 4k per leg all club members can manage the
Fee Refund
The club will refund your registration on application
after you have run at least three of these runs in a
season.
The response I hear most often when I ask people to
run these races as Club representatives is, “But I’m not
good enough. You are all faster than me.” One person
who felt that her performances were not good enough
was Robyn Moody. She professes not to be a regular
runner, but after her first season she had State medals
for first, second and third placing. She is a valuable and
valued member of the Women’s 55+ team. These events
are great fun and a way of showing off our great club. I
am looking forward to you signing up soon.
⊗
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TRIBUTE
WAYNE (‘MACCA’) McCARTHY
1942 –2011
I remember him for being the most organised person I
ever knew, but not fussy. In the back of his car, a box for
running gear, another for bike gear. A place for
everything and everything in its place.
As many older Striders would know, Wayne McCarthy
passed away on 30th January this year. ‘Macca’ as he was
widely known was a long time member of the Club, dating
back to 1985 or so. Following are some reminisces by a
number of Striders who knew Macca as a great
competitor and a great mate.
But most of all I remember him for his kindness. When I
needed work, he generated assignments from amongst
his clients for me, nothing was too much trouble. Good
on you Macca, you were a very special person.
Peter Keeble
My most enduring memory of Wayne is his mirth at
receiving an invitation to my 60th Birthday celebration
in Melbourne:
In 1993 a collection of Striders committed to run the
Comrades in South Africa. There were 16 (?) of us
including my old friend and business partner Wayne
McCarthy. He and I owned an advertising agency and at
the very time we were due in South Africa, a major
client called for a review of their business.
“Bloody hell, strangest birthday invitation I have ever
received. I have to run a marathon first!” It was not just
any marathon. Dick Bartlett and I had carefully
orchestrated the number of marathons that we had run
so that we could both run our 100th marathon close to
my 60th birthday. Sadly Dick took ill a few days before
the marathon and was unable to attend, but a large
number of Sydney Striders made the journey south.
Luckily the client was Wayne’s responsibility so I
climbed on the plane, waved him a cheerful goodbye
and headed off to my fate. Completely undeterred
Wayne decided to organize his own 90k Comrades run
on the same day – but in Sydney.
It was a great day and we all finished. Wayne ran all the
way with me and as you can see in the photo, looks as if
he had just been out to lunch. Everyone else had that
haggard look that follows 42.2km of endeavour.
He dragooned Owen Denmeade another Strider, to join
him, and around 4:00 am on the morning of May 31st
the two of them drove to the Sydney Town Hall. They
reset the odometer to zero and headed for the Blue
Mountains. When it read 89.9 k’s they found themselves
at Lawson. They parked the car and set out for Sydney ‐
and thereby launched the inaugural ‘Lawson to Sydney
Town Hall, Australian Comrades’ run. It did not end up
prettily.
Wayne was always known for his sartorial elegance. He
loved blue, often dressing in shades of that colour.
Check the shoes of the runners in the photo. Who had
the newest, cleanest, most elegant shoes but Wayne?
Alf Field
Wayne and I first ran together in 1970 at the Singapore
Hash House Harriers and nothing changed in the 40
years I had the privilege of calling him a mate. A run
with Macca was always a run to enjoy… no business
talk… no whingeing…no boasting of PB’s but lots of
laughs and good natured banter.
History tells us it was a hot day and around lunchtime
somewhere close to Homebush one of them was struck
by a vision of two large glasses of icy old beer. At that
very moment they chanced by the Horse & Jockey Hotel.
One of the running pioneers he has Comrades and Six
Foot Track times to compare with most his age. For a
guy who hated swimming he managed many Noosa
Triathlons and completed the Ironman at Forster a
couple of times.
Suffice it to say that to this day 18 years later, no one
has ever completed the ‘Lawson to Sydney Town Hall,
Australian Comrades’ run.
But even Owen Denmeade acknowledges that by dint of
inadvertently detouring around the carpark of the hotel
before going into the Garden Bar, Wayne McCarthy has
come closest in all the world, to completing this epic
run. He deserves to rest in peace.
Hugh Spencer
The thing that I always admired about him was that no
matter how hard the training or event was he never
ever complained…. simply got on with the task at hand
and when it was all over always looked like he could go
back out and do it all again! Loved by and sadly missed
by all his running mates.
Alex Hamill
Macca – My Reflection ‐ “The Ferrari!” exclaimed son
Sam, 34, and went on to remind me of the day Wayne
took him, along with his brother, for a spin around
Centennial Park. Didn’t even gun it: sitting in the exotic
machine was enough to feel the power of a century of
horses under tight rein.
"How do I remember Macca? To me, he was the Fred
Astaire of the running group. Compact, immaculate, cool
under fire (I never did find out who laundered those
pristine shirts).
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BLISTER NO 113
Wayne had a unique way of making
you feel good about yourself. He
exuded a benign form of self‐
confidence and positive outlook
that was both infectious and
inspirational.
He always kept two feet firmly on
the ground but had the vision and
application to make a massive
success of his business life which
allowed him to provide for the
family he loved and to live the
amazing life that others have
spoken about in detail.
I can’t tell you how much I’ll miss
him. We’ll all miss him and our
little band of brothers will never be
quite the same again.
Graham Butler
Wayne to me was a friend and this
fantastic guy who you could often
Left to Right: Michael Wilson, Tony Crosby, Roger Rigby, Wayne McCarthy, Gavin
benchmark yourself against. He
Morisset, Hugh Spencer, Alf Field, Jim Screen.
successfully
completed
many
endurance events and occasionally
Macca was like that, generous with his toys, and proud; I would attempt one these.
enjoyed life, and the rewards on offer for his hard work
and initiative. Laughed when it went wrong – like the During the training when I was thinking this is so hard,
day he arrived at Wyatt Reserve, the front of his Latin my thoughts would go to Wayne and quickly realise he
wonder stove in. Drove in the back of a ute while dialing had completed three of these without fuss, so get on
numbers in his new – and cumbrous, weren’t they big with it. He was neat, tidy and tough.
bricks, in those days? ‐ car phone.
On the annual motorbike trips in the outback where it is
Wayne McCarthy enjoyed “things” – lots of things, often hot, dusty and dirty, his backpack straps were tied
singular things, for a singular man. Modern life, it was in perfect bow and his change of clothes still had razor
up for grabs; family first, and always the best that was sharp creases. He had more than his share of bike
on offer. And with all of that, there was a certain equipment failure and riding spills but without
kindness, a generosity of spirit, a one‐of‐the‐lads complaint he kept going.
approach to life from my friend Macca.
He was a great decision maker, yes meant yes, no meant
I recognised it first 51 years ago when we met through no and you didn’t wait long for the decision. A fantastic
a mutual mate. I was fresh from boarding school and holiday organiser, to him the glass was always half full
very wet behind the ears, while he already had the keys and he surrounded himself with positive people. On top
to the city, knew the best pubs. Soon I was paying off an of all the above, plus much more, he had a wonderful
English sports car, an Austin Healey Sprite, white. It family life. Overall a great benchmark to keep in mind.
wasn’t a match for Wayne’s MGB though, that was the
Gavin Morisset
real McCoy, and singularly black. Pulled more chicks.
That didn’t last long though: Wayne met Ronda, the When I first knew Wayne about 23 years ago, I noticed
merry‐go‐round stopped: they went to the East.
he had a figure of speech that he used when there was a
discussion in a group about what could or could not be
There was a long gap before I met up with Macca again. done:
It was one Friday, as I recall, we went running. Told us
he would rather be doing that now. It was his final
“…of course you can do that …of course you can....”.
testament. By God he’ll be missed.
John Ayliffe His application of this phrase was limitless and covered
any human endeavour from business to sport. In due
I ran with Wayne several times most weeks for a period course, I realised that it wasn’t a throwaway line, it was,
of some twenty‐five years and considered him one of as far as Macca was concerned, a statement of fact.
my best mates. Now he’s suddenly not with us any
more and we all still have a feeling of shock and Wayne’s working and sporting life was a testimony to
his way of thinking. He skied, ran marathons and ultra
disbelief.
After the Melbourne Marathon – 8 October 2000
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BLISTER NO 113
marathons and completed countless tris including
Ironman. In his business life, he ran a very successful
advertising agency with his business partner Hugh
Spencer for decades and before that had wide
experience in other Australian and Asian agencies.
training regime that never exceeded 60k per week.
‘Overtraining’ and ‘injury’ were not in his dictionary.
Macca was a real doer, he only had to think a practical
thought about an issue or a project and ‘…there, it is
pretty well done…’.
He was incredibly efficient and never used a huge
hammer to crack a nut. In training for runs and tris he
brought himself up to the exact point where he knew he
would finish, with reasonable honour and in a
comfortable state. We both trained for and ran the 1996
Comrades, he finished in 9hrs15min after an 18‐week
Macca was a natural gentleman, I never heard him run
anyone down, at the very most he would turn a bad
experience into a funny story. He was fair, principled
and a marvelous mate to all who knew him.
Roger Rigby
⊗
JUNIORS’ CORNER
By TONY WONG
while the fastest time of the day was run by Joe Whelan
in 19.04. The run and the presentation were followed
by a dip in the sea, picnic and a game of beach cricket. A
fantastic time was had by all.
CHRISTMAS FESTIVITIES
Handicap Mile at Narrabeen – 20th December 2010
The overall winners were Daniel Rasmussen for the
boys and Kate Willis for the girls. Kate arrived just as
we were about to start the race so had no warm up.
Both have been training hard and their wins are well
deserved. The fastest on the night was Luke Gorman in
a time of 5.23.
We also had a competition for best dressed Christmas
Strider. The winner was Gus Whelan 1st with faces
painted, sporting tinsel garlands and a special red cape.
Gus Wong was 2nd with his red shorts, a Striders top
and big red Beverly Hills Sunglasses.
Here’s what Joe Whelan had to say about the Christmas
Festivities:
“The handicap mile these Christmas holidays
was great fun, with the handicaps meaning that anyone
could win. The event was turned into an opportunity to
dress up in Christmas gear, with prizes for the best
dressed. Gus Whelan ran the whole mile wearing a cape,
and won a bag of chocolate coins as first prize for the
best dressed competition. A few days later, there was a
5km run from Shelly beach to the edge of Queenscliff and
back. This race gave parents Caroline and Brian a chance
to try to keep up with their children. After the run there
was a picnic and a game of beach cricket. We all had a lot
of fun - Gus Wong thought it was the best thing he did in
the summer holidays! We are definitely looking forward
to the upcoming Easter handicap mile and 5km runs.”
5k Handicap at Shelley Beach– 23rd December 2010
On a glorious Sunny evening at Shelley Beach, 20
Juniors, 2 Dads and 1 Sydney Strider President lined
up for the inaugural Christmas 5k handicap. The course
took the runners along the foreshore from just outside
the toilet block at Shelley Beach to the turn around
point just passed Queenscliff Surf Life Saving Club. The
handicapped race was won by 11 year old Ben Carter
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Do not attempt to train if unwell or injured.
Parents are welcomed to join in.
♦
Friends and potential new members can have one
“try before joining” session.
♦
A reminder this is a club training session to get
everyone fit and have a bit of fun along the way.
Caroline’s Thursday evening training will move back to
Manly beachfront when daylight saving ends. Please
email Juniors@sydneystriders.org.au to get onto
mailing list as start times and meeting points vary from
week to week,
TRACK ROUND UP
♦
♦
After the State Relays, most of our juniors were
focussing on Little Athletics. Gus Wong was one of the
few juniors who ventured out to Homebush for the
various track meets. He ran under 19 minutes in his
first 5k on the track and his first 2k steeplechase in
7.42.
In the NSW Youth Championship held between 11th
and 13th February Bryce Collins became Sydney Striders
Juniors' first ever State Youth Champion on Saturday in
the under 16 male 100m hurdles in a time of 14.08. He
then went on to claim his second gold in the under 16
male 200 metre hurdles in a time of 26.97. He also
claimed a silver in the under 16 male triple jump with a
12.64 metre leap.
LOOKING AHEAD
ANSW Winter Series
Sat 30 April 2011| Novice Cross Country
Championships. This will be our first run out of the
winter with the 14 years and older girls running with
the Open Women in the Novice Championship.
Sat 28 May 2011 | NSW Cross Country Relays
These relays at Miranda will involve teams of 4 running
2K, 3K or 4K depending on age group.
Sat 4 June 2011 | Sydney 10 (incorporating the NSW
Road Championships)
The junior distances are 2.5k for U12 and U14 runs 2.5K
while U16 and U18 run 5K.
Sat 25 June 2011 | NSW Cross Country Championships
A big day out down the South Coast with race distance
between 2 to 5k depending on age groups.
Sat 9 July 2011 | NSW Road Relays
Another day going south to Wollongong for 2k to 3k.
Sat 30 July 2011 | NSW Short Course Cross Country
Championships
There were also notable performances from the
following:
Under 14 Male
Long Jump: 3. Josh Mills 4.22m
Under 16 Male
800m: Bryce Collins 2.10.47 in qualifying heat but
withdrew from Final
1500m: 8. Daniel Francken 4.30.54, qualified for
National Youth Championship
3000m: 12.Gus Wong 10.51.71
2000m Steeplechase: 4. Daniel Francken 7.13.51, 7. Gus
Wong 7.37.88
Under 18 Female - 3000m: 5. Jessica Vernon 10.47.79,
qualified for National Youth Championship –
Shot Putt: 8. Jocelyn Francken 8.00m Javelin Throw: 8.
Jocelyn Francken 29.06m
In the National Junior Championship held between
11th and 13th March, Bryce Collin claimed a gold and a
silver in the under 16 100m hurdles and 200m hurdles.
There were also significant PB’s over the weekend from
NSW Cross Country Representatives Daniel Francken
and Jessica Vernon. Results are as follows.
Bryce Collins ‐ U16
Boys
100m Hurdles – 1st 13.61.2
200m Hurdles – 2nd 25.57.3
Daniel Francken ‐ U15
Boys
1500m – 6th 4.28.83
3000m – 5th 9.42.27
Jessica Vernon – U17
Girls
3000m – 8th 10.40.99
The season’s finale at Rydalmere. Race distance is 1.5k
to 4k depending on age groups.
Apart from ANSW events, we will also be at the
Lindfield Fun Run at the end of March, the Mothers’ Day
Classic at the Domain and the Manly Fun Run in May.
Juniors Profile - Six Questions
Bryce Collins
TRAINING
Our Monday night sessions are opened to all Junior
Striders again from Monday 21st March.
♦
Track entry is $4.50 per visit or you can also buy
a season’s pass from the Sydney Academy of
Sport
♦
We aim to start warming up at 6.00 and the
session ends between 7.15 and 7.30.
♦
Please wear proper running shoes, no racing flats
and absolutely no spikes.
33
BLISTER NO 113
4.
Do you do Little Athletics and what is your
favourite event?
At Little Athletics I really enjoy the 1500m and
the 3000m.
1.
Which school do you attend?
I attend Redlands and I am in Year 9
2.
What other sports do you do?
I also compete in swimming, water polo and
soccer.
3.
Why do you like running?
Running is just an easy way to escape from
everything, and when you do it at a club or in
competition you meet a lot of new people as well.
4.
Do you do Little Athletics and what is your
favourite event?
I am at Northern Suburbs Little Athletics (with
the Whelan’s) and my favourite event is the hurdles.
5.
Does anyone else run in your family?
My mum does a bit of long distance running,
my sister competes in Little Athletics with me.
6.
How many times a week do you train?
I train usually about 4 times a week during the
summer.
The following was an extract from the ANSW website
on the NSW Rising Stars going to the National:
At the recent NSW junior championships, Bryce Collins,
was a very convincing winner of the under-16 100m
hurdles, 200m hurdles and in the triple jump, he placed a
good second.
He didn’t compete at last year’s Australian junior
championships, but at the 2009 championships he placed
fifth in the 90m hurdles and sixth in the triple jump and
going into the championships this week, his best chance
looks to be the 200m hurdles which he won the state title
by nearly a second.
“My main goal is to get a gold medal at Nationals in one
of my events, but a couple of minor medals would be good
as well,” said Collins who will race defending 200m
hurdles champion, Matthew De Bruin from Victoria.
5.
6.
Coached by Paul Switzer and Andy Burton, Collins is a
member of the predominately distance club, Sydney
Striders and started his athletics at Northern Suburbs
Little Athletics club when he was aged nine. Collins, in
year nine at Redlands School, also competes in swimming,
soccer, cross-country and water polo.
David Gardiner
1.
Which school do you attend?
I attend North Sydney Boys High School
2.
What other sports do you do?
I also play soccer and oztag.
3.
Why do you like running?
I like running because it is rewarding and
allows me to achieve my goals in other sports.
Does anyone else run in your family?
Not really.
How many times a week do you train?
I train twice a week with the Striders group on
Monday and Thursday. These sessions are
interesting and fun, and have helped my
running enormously. They have a good mix of
people and add a very important social
dimension. Each session is very different and is
focused on the races which are approaching.
David is one of a handful who turns up to both weekly
sessions week in and week out without fail. .He is one of
the most improved in our training group and qualified for
NSW State Little Athletics in the 1500 and the 3k for the
first time.
⊗
Long time Strider Viv Kartsounis recently appeared on the Channel 7 Sunrise
program
(http://au.tv.yahoo.com/sunrise/weekend‐sunrise/‐/24577443/)
promoting a new charity she set up with Nic Drayton called “Shoes for Planet
Earth”. The charity collects used running shoes for distribution to
underprivileged here in Australia and overseas. Contact Viv or Nick at
info@shoesforplanetearth or go to their website www.shoesforplanetearth.com
for details and drop‐off points.
34
BLISTER NO 113
PRESIDENTS REPORT
MARCH 2011
that he used to do. At the AGM a special motion of
thanks for all of Charles’ contributions was
moved and passed unanimously.
Finally, as part of our approach to spread the load in
regards to organizing and running the club’s various
activities we are still looking for volunteers for a variety
of roles. These include; a 10km race bib manager, hosts
for 10km breakfasts at Lane Cove and Homebush races,
people who have advanced excel skills, someone to
store and transport our tent and also people who have
first aid qualifications to include on a list for access at
our various events. Georgie Moore is our new volunteer
co‐ordinator. Please contact her via email at
volunteers@sydneystriders.org.au if you may be able to
assist.
Striders, 2011 is well underway now, this is always a
busy time of the year for our club with membership
renewals, the start of our 10km series, the Equaliser
and AGM and then Six Foot Track.
Our club membership, as of the AGM was sitting at 686
members with around 180 members from 2010 still yet
to renew. Compared to the same time last year where
our numbers were 550 this is a significant
improvement, based around a much more efficient
online membership renewal process. A month later as I
write this report our membership is now 722 and I
expect this to increase beyond 800 as more people join
and renewals still continue. Charles King presented our
financial status and despite a difficult year with a
reduction in funds from our 10km series due to some
bad weather on race days, plus increased costs around
the 10km series as well as the 30th Anniversary function
we still ended up with a slight surplus so the club is in a
good position financially and we remain so independent
of any reliance on sponsorship monies.
The focus for our committee for 2010 was all about
improving our club infrastructure. Twelve months ago
we had to manually renew and process payments, we
had a database that had a number of limitations that
affected our operations and we had our website spread
across three different hosts. We now have put in place a
new integrated database and payment system which
has provided significant benefits without any capital
cost to the club. We are in the final stages of the next
phase of use for this system which will streamline the
way the club communicates with the members via
email, the existing Yahoo LiSST has many limitations.
The club also organised the Six Foot Track Marathon,
held on Saturday 12 March. It was another outstanding
success which was not dampened by the arrival of rain
around lunchtime. The race is a fund raiser for the Blue
Mountains Rural Fire Services who, along with Strider
members, provided volunteers for the event. A report
from the Race Director Colin Jeftha appears on page 38.
This year, 844 runners’ finished the 45 km track from
the Explorers Tree in Katoomba to Jenolan Caves.
Strider Brendan Davies ran an excellent race to finish
second in a time of 3.37.27. We also won the Men’s and
the Women’s team event.
There are many people that have contributed a great
deal of effort to the running of the club and I mentioned
many of them during my AGM report but I’d like to
specifically acknowledge in this article the committee
people who are stepping down from their roles:
♦
Michael Sharp and Ross McCarty for looking
after the club secretary role;
♦
Barbara Becker who looked after our 10km
series and managed its growth while also having
to deal with increased challenges around areas
such as parking and road closures;
♦
Charles King who has looked after the Treasurer
role for many years and provided so much effort
that we now have three people sharing the work
On a day which did not favour fast times there were
several other noteworthy Strider performances
including:
♦
Phil Morris (4.06.45), Dean Gardiner (4.11.06)
and Richard Banks (4.17.21) all making a
Strider debut in the event; and
♦
outstanding improvements from previous events
for George Caponas (5.41.50 – a PB of 0:55:21),
Matthew Nicol (4.33.14 – a PB of 0:45:22)
and Paul Wooton (4.47.49 – a PB of 0:27:27).
Thank you, to all the Striders who volunteered on the
day.
⊗
35
BLISTER NO 113
SYDNEY STRIDERS 6FT TRACK TRAINING GROUP
By JIM MOODY
distances can often be
somewhat underestimated
which is common among
Striders, even with a map in
hand.
he
6ft
Track
Training
Group
operates once a
year, we start our training
runs in November and
continue every Saturday
morning until race day in
March, usually about 18
runs. The theory behind
the group is to provide a
series of runs that are all
bush and cover distances
from 10 to 30 plus k’s over
a variety of terrain and
including as many good
hills as possible. The idea
is that by the time you
start the race you have
completed a number of solid bush runs and have
become an experienced bush runner.
I realise I have a less than
distinguished
reputation
for my map reading skills
however the group over the
years has been known to
manage
some
rather
impressive
feats
of
orientational
challenges
even on the out and back
runs.
Steve
Lowndes
managed to go astray at
Ourimbah a couple of years
ago (for those of you who have yet to add this run to
your collection‐ there are only two turn offs between
start and turn around) only to turn up some hours late
coming from the wrong direction. Steve Kibble
managed to find new and unusual trails around the
back of Pennant Hills Park and to this day I do not know
how we found our way back, I have vague recollections
of leaping off a cliff following Steve who had supposedly
found the way home. All long distance runners are
aware of the “time on your feet” saying, we have been
known to take that to extremes, not all of our runs are
designed for fast paced runners and include some
rugged terrain that climbing would be a more apt
explanation of what we do, the Roseville Ripsnorter and
Lancaster’s Leveller being two of the more demanding
workouts.
The club organised runs are all held on Saturday
mornings, other runs we also join such as the Megalong
Mega and the Beyond the Black Stump are Fatass runs
are organized according to their timetables.
The group started in 2005 to train for the 2006 6ft
Track Marathon and the first email list of names was
about 30. Over time this has grown and this year we
reached 105. I should note that the largest group we
had on any single run was Clare’s Calamity from Bobbin
Head which attracted over fifty participants for the
morning.
The runs start with 10 k on the bush trails of Lane Cove
National Park using the Riverside trail and returning on
the Great North Walk and from there we extend the
distances each week and include some of the more
infamous trails in and around Sydney. Runs that we
have ran included multiple laps of Quarry Rd; The
Equaliser; 20 and 30k out and back runs at Ourimbah;
Otford to Bundeena ‐ this used to be another Fat Ass
run however it became so popular it is now a
recognised event, we still do the run but with
considerably fewer numbers; Joel Mackay’s Roseville
Ripsnorter; and David Lancaster’s Leveller from
Narrabeen.
This year group was by far the largest and we had our
share of excitement, runners returning to the start
covered in black mud to their waists, more than a fair
share of cuts and bruises and in general a goodly
amount of wear and tear.
Having said that all of the runs have had a common
theme, we have all enjoyed ourselves, at least a couple
of days later that’s what we remember, so if you are
thinking about entering the 6 Foot Track Marathon next
year as a novice or as a returnee keep the training
group in mind. You will find even more unusual ways of
getting lost in hither to unknown bush trails around our
wonderful city.
This year if anybody had completed all of the runs they
would have managed 430 kilometers of trail running.
Luckily enough, the rain held for nearly all of the
training runs this year. There are no guarantees on that
however, and in the past we have seen our fair share of
miserable mornings.
If you want to have a peek at what the group have been
up to during the last few years our Blog will give you
some idea of where and what we have done. There is a
link on the right hand side of the club web site.
The group caters for a variety of levels, the faster
runners head off first with the more sedate, such as me,
bringing up the rear. As a Striders event this is not
typical as maps are not that common and the expected
I will be sending out an invite sometime in October for
anyone interested in next years 6FT Track training
group to get the new email list started. So bookmark
your calendar now.
⊗
36
BLISTER NO 113
37
BLISTER NO 113
38
BLISTER NO 113
SIX FOOT TRACK MARATHON REPORT
By Race Director – COLIN JEFTHA
many nervous and most excited to get going. The day
had arrived, and they had made it to the start line. The
veterans knew what lay ahead and most had ‘scores to
settle’ with the beast ‐ the novices had heard all sorts of
advice.
ood weather with prospects of occasional
showers greeted the early wave start just after
first light at 7am, by which time all the work had
been done by the organisers and it was left to the
runners supported by about 300 RFS volunteers on the
course. The race is the biggest single fundraiser of the
RFS and the volunteers look forward to the opportunity
to get together in a more ‘social’ environment. Units
comprising of backgrounds ranging from tradespeople,
teachers, doctors, solicitors looking after the car park,
start, 18 aid stations, finish etc add a bit of their own
flavour to the event. Some with tempting BBQ
breakfasts and others even a bit of cross dressing in
pink frocks.
Wave 1 of 100 runners, from which the winner will
come some 3½ hrs later, set off at exactly 8am. With
some withdrawals from the top of the men’s field, the
money was on Alex Matthews to retain his title. The
women’s race seemed less ‘predictable’ having three of
the recent winners, some previous podium placers and
a few novices with good credentials. Then there was
Anna Frost, the Salomon runner who has placed at
Pikes Peak and won the San Francisco 50 miler. Could
she take it out on her first visit?
The race certainly cannot proceed without their efforts
as runners traverse through some areas hard to get to
by vehicles.
The front runners started catching up with the ‘early
wavers’ just before the river crossing at 15.5km, with
Andrew Lee the first over, increasing his lead over
Brendan Davies up towards Pluviometer (26km and
900m up). Despite a slight closing of the gap on the run
from ‘Pluvi’ to the finish, Davies could not catch Lee,
who as it turns out was never headed throughout the
race. Matthews was slow to the river, picking up slightly
towards Pluvi, but faded to 6th place as Rob Walter
rounded off the placings. The winning time of 3:35 was
the slowest since 2001 when McGregor won in 3:52.
Three months earlier, the phone was ringing off the
hook filling the message bank and about 200
simultaneous emails as shocked entrants wanted to
know whether the website was faulty or whether the
race was really full just 8 minutes after opening. Yes it
was ‐ and after last year’s 10 hrs ‐ as the race capacity
was now limited, 6FT Track Marathon had now reached
a new level of popularity ‐ 930 entries plus 250 were on
the wait list.
In the ladies’ race Frost lead from start to finish, coming
in at 9th overall in a time of 3:51 and after record
holder Murray now the second fastest woman ever.
Vanessa Haverd in 4:03 and Beth Cardelli in 4:10 made
up the minor placings.
Separate categories – guaranteed, ‘other veterans’ and
novices ‐ meant that no long timers or contenders
missed out, whilst novices still had a reasonable quota.
Management of entries over the next 13 weeks saw the
waitlist get down to 25% and for the first time the start
list at least at the licensed capacity if not higher. It is
almost as hard to stay injury free as to finish 6FT, and
attrition paid no respect to the ‘best ever line up’ with
even the record holder, Ben Artup, succumbing once
again to a stress fracture.
In Wave 2‐ runners slower than a qualifier of about
4:30 ‐ there was another low key, fun but important
battle going on, with the ‘beer bettors’ running mainly
for bragging rights and some after race socialising and
drinking the spoils of victory. Gareth Parker won the
‘golden stubbie’ in a big PB of 4:22, with his run from
Pluvi to the finish being the 13th fastest overall for the
day. In the process they also raised money for the RFS.
Amongst the line up in that early wave ‐ males over 60
years and females over 50 years who choose to start an
hour earlier‐ was Max Bogunhuber, the only person to
have finished every 6FT Track Marathon, and the proud
wearer of permanent race bib number 1. The ‘early
wavers’ were off, amidst the welcoming smell of bacon
and egg rolls, damper and coffee being served up by
smiling RFS volunteers . A long day is ahead for the race
director and other volunteers, so this is a welcome
reminder to get some breakfast.
The ‘occasional’ showers became steady torrent at the
finish line by the time our 3rd ‘lifetime legend’ Peter
Barnes finished his 24th 6FT in 5:20. Peter was
presented with a framed montage of photos and his
permanent ‘number 3’.
The rain made the finish area a bit different and the
presentations had to be hastily done under the
verandah, but the volunteers stood their ground – the
show had to go on.
The non‐RFS volunteers, people helping with tasks like
race pack distribution, supplies purchasing, finish line
de‐chipping, clothing bags etc are recruited mainly from
the organising club, Sydney Striders Running Club, and
led by the well organised Pauline Evans.
As the busloads of runners finally headed up the hill, at
last it was time to catch up with some of the runners
staying over at the Caves House, enjoying a few beers
and old stories until well into the night. Another 6FT
was over, what will next year bring.
⊗
Over the next hour the small start area at Nellies Glen
Road quickly filled up with runners‐ some bleary eyed,
39
BLISTER NO 113
Special edition
Striders Running Shoe.
Striders at the Miranda Cross country last year.
See Dale Thompsons’s invitation to the 2011 Athletics NSW
Winter Series on page 29.
Valentines Day at the
Mosman Reversed STaR.
Striders at the STaRs.
40

strider - Sydney Striders

Transcription

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