April 27, 2011

BBQ Stakes 27 th April 2011

BBQ Stakes 27 th April 2011

Today's stakes saw 41 participants, with Nick Walshe being the last to arrive, and change his shoes just in the "nick" of time to start from his 20 minute start time handicap.

Angie Bennett took over the time keeping from Bill Bennett, half way through the start group sendoffs to allow Bill Bennett, last week's winner to warm up and compete.

Terry Levings finished 8th, Garry Bowen 34th, Kevin Chapman 35th, Anne Young 36th, Talwar Singh 39th, Roger Pilkington 40th, Ian Hore stone last 1n 41 st.

Garry Lee was awarded his 400th run T-Shirt having a PB of 19:23 way back in 1980.

Carolyne Kramar was mentioned as having a PB of 25:21, and is becoming more regular with the BBQ Stakes, she is off this weekend to complete the Nail Can Hill Run in Albury together with Bob Harlow, Rad Leovic, Jim White, Anne Young, Dianna Schneider.
Anne Young reported that she will have completed 60 Half Marathons, when she completes the Canberra half Marathon in a couple of weeks time.

The winner today was Jim white, on 40:02 over the line, he has 148 runs with a P.B. of 24:26, and 2 wins, 48 runs since his last win. Raymond Chao was second and Andrew Guild third.

Last week's fastest were Julie Quinn and Greg Regester.

John Barret's son was first over the line today just pipping his father in a sprint finish.

April 25, 2011

From The Roads Scholar

The Seasoned Runner
There is something in the air these days, and I'm not talking about the pollen that makes running very difficult for allergy-sufferers this time of year. You see, it was in April, 1982, that I first committed to running, and logged my first mile. Not miles. Well, not even a full mile, really. It was closer to 9/10ths of a mile, but at least it was a start. Who would have known at that time that 29 years later, I would have logged close to 25,000 miles beyond that first 9/10ths, and I'd still be counting?
When I first decided to give running a try as an adult, I still remember how I sheepishly poked my head out the door to make sure that none of my neighbors were out before I was willing to give it a try. I didn't want to be seen trying something as risky as running, since I didn't know how successful I would be. And sure enough, I wasn't more than a quarter mile in to the run when my right foot caught the edge of the sidewalk and I twisted my ankle a little, but not badly enough to cut the run short. Thank goodness I didn't take that "twist of fate" as a sign to give up on running before I even started. If I had, my life would not be so full today.
Physically, that run did not make me feel good. When I was done, I felt nauseous, overheated, and I clearly remember staggering back in the house, and laying down in the middle of the living room floor, almost unable to breathe or move. I was only 26 years old, but at that moment, I felt much, much older.
Memories of that, and other early runs of April 1982, come back strongly to me this time of year, and those memories really help me understand why something as simple as left-right-repeat can hold one's attention for a lifetime. The run is about so much more than just the run. The run is about the brushing of the wind in your face, and the smells of Wisteria in bloom, and the damp earthy smell of the air just after an April shower. The run is really about everything surrounding it and everything you internalize while you are doing it.
Thanks to a mixture of ingredients, the subtle (and sometimes not so subtle) seasonings of Mother Nature, each run becomes unique. And from one year to the next, seasonal runs evolve us into "seasoned runners" and bring back memories of the same time last year, and the year before that, and so on. It happens every season, but for me, Spring is the most special, because it is in the Spring that running first started for me. And I'm reliving that era once again lately.
I started running in April, 29 years ago. And now that it's April once again, my mind's eye has been taking me back to that very first run, around my neighborhood in Massapequa Park, New York. As I lay there on the living room floor shortly after I returned from that run, after managing less than a mile, staring at the ceiling, I could feel each heartbeat pulsating throughout my entire body. Although I can still remember everything about that run and its aftermath as if it happened only yesterday, I had no idea at that time how different my life was to become as a result of building blocks I continued to add to that very first cornerstone run.
Perhaps this is one of the reasons why Spring running, and more specifically, April running, holds such a special place in my heart. The right mix of warmer air, longer hours of daylight, the singing birds, the bright colors and sweet aromas of the flowers and the blooms all take me right back to the beginning of time as a runner, when everything was new and exciting.
I'm sure other runners must get the same feelings of recognition as they approach the same time of year when they first started running many years earlier. Whatever season it is, it stands as a reminder of the newness of running athleticism, and self-discovery as you constantly met, then exceeded your own expectations. Your season is a reminder of why you are a runner.
I'm a seasoned runner, and my season is Spring. What's yours?

April 20, 2011

Canada Day fun-run cancelled -- From The Website

Canada Day fun-run cancelled

To whom it may concern, Cancer Council ACT is contacting local running clubs and athletics organisations to notify them that the annual Canada Fun Run will not be continuing.

The Canada Fun Run has been a major part of CCACT's calendar for more than two decades, involving considerable resources on the Canadian High Commission's part in both the lead up to the run and on the day itself.

Unfortunately, the Canadian High Commission is no longer viable to host the run. If your clients and/or members have participated in the run in the past, CCACT realises this is likely be met with considerable disappointment on your side as it is on ours, and we apologise for an inconvenience caused. If you distribute a newsletter or calendar of events, we would like to place a notice to inform that the event will no longer be continuing. Please contact me if this is possible.

We are hoping to boost CCACT's involvement in other runs within the ACT in the near future. In the meantime if you would like to continue supporting CCACT by getting involved in one of our many great events please go to www.actcancer.org. Kind regards, Jessica Alcorso Support Coordinator Officer Health Promotion Program

April 19, 2011

Black Mountain Run Up -- Tuesday 19 th April 2011

John Hardings report

Black Mountain Run Up, ACT
2.6 kms, 200m climb
Tuesday 19 April 2011

Legends challenge Black Mountain

The Black Mountain Run Up field for April was adorned by several legends of running and multi-sport. Max Bogenhuber, a legend of the Six Foot Track run, Western States 100 miler in the USA and Australian off road ultra runs, was visiting from Sydney. Max, now 69, was joined by 80 year old Canberra Masters legend Rad Leovic, a world Masters triathlon and duathlon medallist. Both Max and Rad are contesting this year’s World Masters Mountain Running Championships in Italy.

Other legends on the start line included multiple world rogaining champion David Baldwin, Australian mountain running champion and Crackenback Challenge record holder Vanessa Haverd, and David Osmond, who has won a record number of Crackenback Challenge runs and also represented Australia more times in the World Mountain Running Championships than anyone else.

It was Osmond who took out the race in 12.19, giving him the Black Mountain – Mt Ainslie double for the month. Luke Schofield was 2nd in 13.01 and David Baldwin 3rd in 13.55.

A quality women’s field was headed by Vanessa Haverd clocking14.04, with Elizabeth Humphries 19 seconds behind, and Louise Sharp 3rd in 15.31.

Males: 1 David Osmond 12.19, 2 Luke Schofield 13.01, 3 David Baldwin 13.55, 4 James Stewart 14.15, 5 Zac Savage 14.35, 6 Jason McCrae 14.40, 7 Steve Rohan-Jones 14.45, 8 John Fleming 15.13, 9 David Ellis 15.18, 10 Steve Hanley 15.20, 11 Matthew Hole 16.32, 12 Tony Olliffe 16.58, 13 Gordon McGurk 17.46, 14 Max Bogenhuber 18.52, 15 Chris Burnell 19.45, 16 Geoff Barker 20.34, 17 Michael Burt 20.53, 18 Rad Leovic 25.51, 19 Demetrios Pandouras 25.59.

Females: 1 Vanessa Haverd 14.06, 2 Elizabeth Humphries 14.23, 3 Louise Sharp 15.31, 4 Jane Zeller 16.05, 5 Kerri Louttit 18.14, 6 Elizabeth Short 20.20.

On a reasonably clear and tending to be warm day, a large crowd, gathered for the Black Mountain Run Up today.

Since a new car park has been placed in the start area that used to be on grass, we gathered near the car park gates, and were sent off by John Harding, after he told us about Upcoming mountain running events.

He introduced today's event as a legends run-up, because of all the well performed runners participating.

Today's event was won by Dave Osmond and Vanessa haverd, with Doug Fry managing 2.1km, in a time of 30 minutes, about the same time as a recent attempt.

Doug noticed several Vets runners out in their lunch time, Maria leading Amanda, Katie, and one other in that pack, who he didn't see clearly. A couple of regular Customs Joggers also ran, amongst them being Tony Olliffe, Geoff Barker, Rad Leovic, Demetrious Pandouras, and Gordon McGurk.

April 15, 2011

ABS Fun Run 2011

Australian Bureau of Statistics Fun Run - Thursday 19 May 2011

We are excited to inform you that the Australian Bureau of Statistics Fun Run will be held this year on Thursday 19 May 2011 commencing at 12.30pm.

The fun run is an excellent opportunity to encourage and promote healthy and active participation in sports for people of all ages. The focus of this event is on fund raising, enjoyment and participation, rather than on pure athletic competition. The ABS would be delighted if you decide to participate in this community event.

The proceeds from this year's run will be donated to the ACT Cancer Council, which is a community organisation working to reduce the incidence and impact of cancer in the ACT community.

There are two courses: a 7.3km run and a 6km walk around Lake Ginninderra. Both courses commence at John Knight Memorial Park, adjacent to Lake Ginninderra College.

All participants will be eligible for some great prizes supplied by our generous sponsors.

Details about the run, including a link to the entry form, can be found at:

I would appreciate your assistance in publicising this event throughout your organisation and hope that many of your staff choose to participate.

April 13, 2011

BBQ Stakes Wednesday 13 th April 2011

Doubling up today were Nick Walshe and Brian Wenn from the Runners Shop, Nick ran a speedy 20 minutes flat from the backmarkers start, and by Helen Larmour and her sister who ran together all the way, Helen letting her sister take the earlier place card.

First today was Eddie Adams at 39:55 across the line, Hugh Moore crossed the line at 40:06. Binn Dhang, about 7th across the line at 39:41, being the winner, with 24 runs and 3 wins.

He had a recent win, and was hoping to win again the following week, but was estopped by time keeping duties, but made it to the winning podium today.
He felt mildly confident before the start of today's run but mentioned the cool weather not being to his liking.

Running today were Roger Pilkington, ran the Canberra Marathon in 3:52:53, Raymond Chao, with a Marathon time of 3:50:03, Talwar Singh, Half Marathon time of 1:56:17. Caroline Campbell ran today after marshalling for the Canberra Marathon, and telling some appalling stories about the hazards involved in marshalling, and length of time at the same marshalling spot. Ian Hore ran the Half Marathon in a time which I won't mention, and came in last at today's event. Andrew Blyton's marathon time was 3:28:08
Apologies to those I've not mentioned.

Passing by the start area was Brett Odgers, a former runner, who said hello and spent a few minutes talking to those present.

Brett has health problems, so does not run now, but we talked also about Robin Poke, well known to many Canberrans.

The poem in a recent post was from The Roads Scholar's Blogspot at:-


He gave me permission many years ago, to publish some of his articles in Canberra Runner, the magazine of The ACT Cross Coubtry Club.

April 12, 2011

Lakes Stakes at Lake Tuggeranong 12 th April 2011

There were a few sore and weary runners today including Garry Lee, who I think was the winner and today's backmarker, Tim Craig who ran the Ultra on the weekend, Paul Farrington, who used to run the BBQ Stakes, Peter Foster who ran the Ultra at the weekend in 5:23:13, and started from an early mark, Rad Leovic, who competes everywhere, and Colin Phillips who pipped Peter Foster in a mad dash to the finish line. Cameron Curry completed his first half marathon in 1:50:50, and will probablt run anither in the future, with the right training. Tim Craig ran the marathon in 3:42:08, and reckoned the last few hundred metres along telopea park East, seemed to be uphill.

April 11, 2011

marathon weekend results

The marathon results are up http://tiktok.biz/canberramarathon/2011

April 10, 2011

Canberra Marathon Weekend Results -- From The Website

Congratulations to the top 3 winners of each race listed below with their times. Don't forget to pick up your copy of The Canberra Times on Monday to see a full listing of results. Online results available Monday evening.


Male Women

1. Rowan Walker 2:24:14 1. Magda Karimali-Poulos 2:50:49
2. Ash Watson 2:24:51 2. Melissa Norris 2:57:38
3. Anthony Farrugia 2:28:05 3. Johanna Parsons 2:58:21

Ultra Marathon

Male Women

1. Anthony Farrugia 3:03:09 1. Cindy Hasthorpe 3:56:32
2. Andrew Tuckey 3:08:12 2. Charlotte Burgoyne 3:57:50
3. Andrew Heyden 3:16:28 3. Natasha Fraser 3:58:20

Half Marathon

Male Women

1. Jay Phillpotts 1:11:01 1. Hannah Flannery 1:23:36
2. Michael Chapman 1:12:44 2. Melissa Carters 1:27:13
3. Sean Bowes 1:15:08 3. Kate Chipperfield 1:30:17

10km Winners

Male Women

1. Anthony Haber 30:52 1. Tracie Edmondson 38:38
2. Robert Trott 36:49 2. Michelle Jelleff 40:42
3. Richard Sarkies 36:54 3. Kim Wilmshurst 40:44

5km Winners

Male Women

1. Sam Crowther 15:06 1. Andrea Ilakovac 17:34
2. Reilly Shaw 16:54 2. Michelle French 17:51
3. Joshua Torley 17:04 3. Sarah Lonsdale 18:59

The Asphalt Assault by The Roads Scholar

Saturday, April 9, 2011

The Asphalt Assault

It's Saturday morning, a reason we run
The kiss of the wind, the glare of the sun,
With the wave of a hand or the shot of a gun
In an instant, the asphalt assault has begun

Five hundred runners start forming a line
Five hundred reasons so neatly aligned
The mob inches forward two feet at a time
The effort's intense, and the mood is sublime

We know why we do it, we're keenly aware
The asphalt assault, it's a thrill we all share
Breathing smoke out our mouths, there's a chill in the air
We do it like clockwork, a weekly affair

The line stretches longer, our legs start to ache
Our breath becomes labored, our will starts to break
From the front to the back, stretching out like a snake
Exerting, we're hurting. It's no piece of cake

We battle ourselves, and we battle our foes
And we bask in the gift that our running bestows
The asphalt assault, the adrenaline flows
If the goal's just to finish, or to win by a nose

The finish-line banner creeps slowly in sight
As each person ducks under, emotions ignite
Five hundred victors have weathered the fight
Five hundred winners, and each one outright

It's Saturday evening, the day is rerun
In Five hundred minds, each person has won
From the first to the last one to finish, bar none
Until next time, the asphalt assault is now done

The Stawell Gift 2011

Melissa Breen will aim to become the first woman to advance from the heats of the Stawell Gift over Easter. Breen will become only the fifth female athlete to compete in the famous handicap event. She will start from off either 11m or 12m.

Is it a coincidence that I recently borrowed a book from the Woden Library.

And the title is "Twelve seconds to Glory" by Murray McPherson.

The Official History of The Stawell Athletic Club.

I haven't got very far into the book yet, but it will be fascinating to discover some of the history of the event.

It is an event I have followed with interest over the years.

April 09, 2011

Masters of middle distance

Thanks to Jack Pennington - for this original treatise.

Masters of middle distance

By Jack Pennington

In this article I ignore the Kenyan masters of middle distance, who are genetically suited to middle distance, [ because of living at altitude] and also because in general they do not live in our modern society with all our distractions and transportation.
We are familiar with such as Herb Elliott, Sebastian Coe, Steve Ovett, John Walker and Peter Snell. Especially when they have published books about their training and racing.
For brevity I will concentrate on the two best John Walker and Sebastian Coe.
From 1973 to 1984 John Walker ran ninety one times under four minutes for the mile and was the first under 3minutes 50 seconds. He not only set world records but also won the Olympic 1,500mtrs in 1976.
In his book "John Walker"-1984 he writes his winter endurance training amounted to 60 miles per week-100k-.
[Walker was coached by Arch Jelley -who used a mini -Arthur Lydiard approach.] Likewise Seb Coe in his biography "Running Free" of 1981 writes-page 35-
"In the winter of 1979 prior to my three world records, I ran no more than fifty miles per week-80k-.His father Peter was his coach and adds-"Quantity is no substitute for quality".
On page 36- Seb Coe writes-"The 800\1,500m demands leg speed I do not risk my feet and knees on roads.
Coe won the Olympic 1,500m in 1980 and 1984 and in both those Olympics he placed second in the 800mtrs-He was the world record holder in 800 with 1m41.8s and the 1,500m with 3m 26s.
Herb Elliott voted the greatest of all time as a 1,500m \mile runner -was also a world record holder at the Olympics at 1,500m- writes in his book-"The golden mile"- -Percy Cerutty brought out in me a force which I did not know existed".
Percy Cerutty's creed was -"There is no gain without pain".
Since those early days science has proven that middle distance running is so different to marathon running as to be considered a different sport.
In the marathon the liver stores sufficient energy to last about two hours and then relies on stores of fat, it produces work by combining with oxygen.
In distance running at an even pace there is always plenty of oxygen, at least until close to the finish where it may need middle distance speed.
The waste product of distance running is water and carbon di oxide.
Distance running is totally aerobic. Science has shown that in middle distance at best effort work is produced even though maximum oxygen uptake is about 50% deficient especially in the 800mtr. The work load in the 1,500\\5,000, and 10k reduces with the slower pace and so the oxygen debt reduces in relation to the drop in speed. However in all these distances there is proof that an additional source of energy has been used because the waste product detected in the blood is Lactic acid in addition to the expiration of water and carbon di oxide.
Middle distance running produces a waste product of not only water and carbon di oxide but it also produces lactic acid, Which clearly indicates that there is an additional source of energy used. This is anaerobic training

[You may need a degree in chemistry to understand this process within the muscles?] Sports science has confirmed that all the middle distance runners mentioned, learned to train in such a way as to enhance this process of using this third energy and that distance running does not do so.
However the type of training required, to produce this energy, requires a background of distance running.
Homo Sapiens were born to run, but in our society we need to run to improve our health and to reduce our weight, both of which will improve performance.
However when we no longer improve we can improve further by introducing shorter efforts at a faster pace , and we can also include a weekly session of short sprints up hills, those efforts will make legs stronger and strides longer, because it is part of middle distance training.
[Incidentally when doing experimental training in1964-1970-under the supervision of a Professor of Biology and Zoology,--, I was introduced to sessions of short sprints up Black Mountain.-ref. my book "A Life on the run" 1995]
To get back on track, science tells us that to improve at middle distance we need to reduce distance training and introduce at least three sessions per week of interval training to be run at maximal efforts.
Variety is the spice of life and so grass and bush land should be the training venue. The intervals should start with maximal efforts over about 200mtrs because the first one will not need oxygen and therefore if you jog until recovery is complete the next one will also not need oxygen so that it becomes aerobic training at a faster pace than distance training.
The next stage is to reduce the recovery jogs and to put up with the heavy breathing because it has become anaerobic middle distance training.
This will certainly improve performances over all distances.
If you become serious and ambitious you can now promote yourself to a 300mts interval and gradually introduce 600mts and now and then for a change a 1,200m. The most important intervals are the 600m sessions..
When you have decided to become a middle distance specialist you should still enjoy early morning runs of a half hour or so, and also a weekend run in the forest with other runners. In fact in winter it would be an advantage to compete in crosscountry, [but not on roads] but you must still include sessions of speed work.
When the track season is approaching, one session -on Fridays -would need a stopwatch to time 200m intervals at the pace of the race you wish to compete at. Because if you do not have pace judgement you will find the early pace so easy that you will run too fast. A good idea is to run a 600m or a 1,200m in training as if it were a race and you can rest assured an 800m or 1,500m race will be faster. Sprinters do not use oxygen and they do not like going past 200mts, they improve their speed by becoming stronger. Marathon runners are the weakest of all, they carry the least weight. Speed is leg speed and strength.
The bible of running is "The Lore of running" by Tim Noakes MD who is the Professor of Sports Science at the University of Cape Town-913 pages published by The Oxford University press.-Noakes is also a distance runner. I reviewed his book in 2005. The experimental training I did at ANU was published in "The biology of effort" by 'The National Symposium of fitness and recreation' by ANU and National Fitness March 1969.

April 07, 2011

BBQ Stakes 6th April 2011

T- Shirts were earned today by Glen Croker for his 100 th run, and Jeff King (from IP Austrakia also earned his 100 runs T-Shirt.

Tapering was the order of the day, as some regulars are to run the Marathon this weekend.

Some 46 or more ran today, with Carolyne Kramar recording a time of 40:37, and Peter Hogan coming in within a minute later.

Ian Hore, after winning the Lake Tuggeranong Handicap on the previous day, came in stone motherless last in today's stakes.

The team trophy was garnered by "The Others".

There was a triple dead heat for first place, including Stuart Ward, with 17 runs and one win. There shouldn't be any shortage of timers for next week.

April 03, 2011

Women's and Girls' Fun Run

What's happened to the apostrophies.

Used to be as in the heading.

Now the apostrophies are not the same.

Please explain.

Griffins News - From the Website

Griffins to run on
Good news for current and aspiring Griffins is that the popular award for achievement of 10 or more marathons in Canberra will continue at The Canberra Times Canberra Marathon, part of Fairfax Events' inaugural Australian Running Festival on 9 and 10 April 2011 . Responsibility for the Griffins program has been passed from the ACT Cross Country Club, which started the tradition, to the YMCA of Canberra Runners Club (YCRC). The following is the text of the announcement on the Australian Running Festival website.

The Griffin Programme
The Australian Running Festival is pleased to confirm that the Griffin Programme will continue to be acknowledged through the YMCA of Canberra Runners Club in 2011. It is envisaged from 2012 a more comprehensive recognition will be implemented.

All participants achieving new Griffin or Burley Griffin status in 2011 will receive a certificate, acknowledgement in The Canberra Times, will be entered into the draw to win a pair of Mizuno shoes, and will be recognised at www.runningfestival.com.au and www.canberrarunner.com.au

The Australian Running Festival is an entirely new event however, results from this event and the 2010 Canberra Road Running Festival and previous Marathons will be recognised by the YMCA of Canberra Runners Club towards participants' Griffin status.

The Griffin Programme is operated and officiated by the YMCA of Canberra Runners Club. Enquiries from prospective new Griffins or Burley Griffins in
2011 can be directed to the club's Griffins Coordinator, Peter Clarke, by email to secretary@canberrarunner.com.au

Broulee runners taste success at local fun run

Saturday, April 2, 2011
broulee runners taste success at local fun run

Fantastic effort by some Broulee Runners today at the local fun runs, which were held in Batemans Bay by the elite energy mob. The following runners took part in either the 2km or 5km runs:

Jill Brown, Eden Faulkner Kew, Liza Martini, Siena Martini, Bianca Martini, Libby Doughty, Anita Doughty, Kim Pidcock and Nev Madden.

Well done to Nev and Jill, who both came 1st in their respective age groups in the 5km run and to Kim, who came 3rd in his age group, also in the 5km run. A fantastic turn out, as expected.