SUMMER 2019
MAGAZINE
CAN TOO MAGAZINE | 1
O O T U CAN
YO
13 FEB 2019 M O R F G IN START
Can Too believes everyone can achieve goals they once thought impossible.
TRAIN WITH CAN TOO FOR: • SMH Half Marathon • Great Ocean Road Half Marathon •H awke’s Bay Half Marathon
YOU CAN WIN SHOES!
Thanks to Brooks Running – the Official Shoe of Can Too, there’s 1 x pair of shoes to be won. It’s easy to enter! Register by 11:59pm on Sunday 3 Feb to go in the draw to win.
WWW.CANTOO.ORG.AU/SMH
WELCOME TO THE FIRST EDITION OF OUR CAN TOO MAGAZINE I’m excited to launch our first magazine and would like to ask you, our Can Too Foundation community, to help us come up with a name for this quarterly digital publication. Please share your magazine title ideas on our Can Too Run and Swim Facebook page: www.facebook.com/ CanTooRunSwim/ by 1 March for your chance to win a pair of Brooks running shoes. As we’re at the beginning of this year, it’s a perfect time to commit to making goals. Rather than just reaching their own remarkable fitness goal, Mark Ellis and his team mates are taking on the English Channel as a Can Too Beyond goal. See Mark’s inspiring story of how he’s overcome debilitating injuries to be able to tackle the 21-mile swim, in the shortest distance, in icy waters on page 26. I’m pleased to announce that we’ve kicked an important goal as we were chosen as a Community Charity partner for the GWS GIANTS Football Club for 2019/20. We’re also making positive inroads in health promotion in Western Sydney by launching four new training pods for RunWest – Western Sydney’s first major running festival, which we’re the official charity and training partner of. Meet our new RunWest coach James Constantine, he shares his tips on how to conquer a half marathon distance on pages 8 and 9.
New goal races we’re launching this year are the Balmoral 1km Swim, the Cooly Classic and all three Hawke’s Bay run distances. The New York Marathon is back by popular demand as is the Great Ocean Road Running Festival. To find a Can Too goal to take on check out page 4. Learn some fundraising tips from Oscar Trimboli and Jennie Star on page 18 who have raised nearly $100,000 for the Foundation. Funds raised for Can Too supports the important work of cancer researchers such as Professor David Thomas from the Garvan Institute. Can Too has invested in his project – Genomic Cancer Medicine Program. The clinical trial program matches people living with advanced cancer to treatment based on the DNA of their cancer. His message to us is that without community support they simply cannot do their work, which is essential to developing new treatments, tests, earlier diagnosis and, ultimately, prevention of cancer for all. I’m confident in our future direction and the many positive benefits we’ll continue bringing to each other and to the community. See you around in orange, Peter McLean Chief Executive Officer | Can Too Foundation
WE WANT TO HEAR FROM YOU
WIN!
What content would you like to see? Please contact us if you have a story you’d like to share, an idea for a section or a Book Club recommendation. If your book recommendation is featured in the next edition, you’ll win The Annie Effect – founder Annie Crawford’s biography (Read more about Annie’s book on page 25).
CAN TOO MAGAZINE | 3
CAN TOO CALENDAR A SIMPLE CALENDAR TO HELP YOU PLAN YOUR GOALS.
EVENT
DATES
MORE INFO
Balmoral 1km Swim
12 Feb – 7 Apr 2019
cantoo.org.au/balmoral
13 Feb – 19 May 2019
cantoo.org.au/smh cantoo.org.au/gor cantoo.org.au/hawkes
Cooly Classic Ocean Swim
20 Feb – 28 Apr 2019
cantoo.org.au/cooly
Balmoral 5km Swim
25 Feb – 7 Apr 2019
cantoo.org.au/balmoral
13 Mar – 19 May 2019
cantoo.org.au/smh cantoo.org.au/gor cantoo.org.au/hawkes
Blackmores Sydney Marathon
1 May – 15 Sep 2019
cantoo.org.au/blackmores
Sunshine Coast Half Marathon
1 May – 4 Aug 2019
cantoo.org.au/sunshine
Sunshine Coast 10km Run
29 May – 4 Aug 2019
cantoo.org.au/sunshine
Blackmores Half Marathon
12 Jun – 15 Sep 2019
cantoo.org.au/blackmores
New York Marathon
19 Jun – 3 Nov 2019
cantoo.org.au/newyork
Blackmores Bridge Run
10 Jul – 15 Sep 2019
cantoo.org.au/blackmores
Trek Kakadu
21 Jul – 27 Jul 2019
cantoo.org.au/kakadu
Cycle, Kayak & Walk Tasmania
2 – 6 Nov 2019
cantoo.org.au/tasmania
London Marathon
27 Nov 2019 – 12 Apr 2020 cantoo.org.au/london
Wollongong Triathlon
08 Jan – 12 Apr 2020
cantoo.org.au/triathlon
Trek the Cape to Cape Track
22 Feb – 1 Mar 2020
cantoo.org.au/capetocape
Trek the El Camino Trail
14 May – 22 May 2020
cantoo.org.au/camino
Trek Iceland
24 Aug – 29 Aug 2020
cantoo.org.au/iceland
SMH Half Marathon Great Ocean Road Half Marathon Hawke’s Bay Half Marathon
SMH 10km Run Great Ocean Road 14km Run Hawke’s Bay 10km Run
NEW YORK, NEW YORK
FANCY TAKING A BITE OUT OF THE BIG APPLE?
BECOME A NEW YORK MARATHONER AND HELP US BEAT CANCER “The New York Marathon training was my favourite Can Too program to date. For many it was their first marathon or a bucket list event and an overseas holiday. The pod came together with such camaraderie, due to us doing the iconic race and going to a destination event together. The race isn’t necessarily about getting a PB, it’s about enjoying the journey and completing one of the big six marathons of the world. New York Marathon is one of the most amazing and memorable events you’ll ever do! You can’t comprehend the uplifting boost they give you which carries you along the 42.2km. I had a smile on my face the whole way. Sign up, New York Marathon will leave you with an indelible memory.” Claire Robertson Team Captain, Can Too New York 2016 Marathon program
Travel + Entry Packages from $2,525 RUNNERS INCLUSIONS: • 4 Nights in one of Keith Prowse Travel’s preferred hotels • Daily breakfast • Guaranteed entry in the New York Marathon • Official TCS New York City Marathon 2019 souvenir running shirt • Entry to the 5km Dash event on Sat 2 November • Official race day transfer to the start area – operated by the NYRR • Official NYRR Marathon Eve Dinner (Runners only) •K eith Prowse Travel Meet & Greet Function with Q&A session (Saturday afternoon) • Keith Prowse Travel on ground support including information desk • Exclusive Can Too post marathon functions •$ 50 US Sports Tickets voucher to use towards a sporting or entertainment event For more info: www.cantoo.org.au/newyork
CAN TOO MAGAZINE | 5
JANURARY 2019
JANUR
019 ARY 2
NE I Z A G MMAA G A Z I N E
HELP OUR STORIES, AND YOUR BUSINESS, REACH MORE PEOPLE. All advertising revenue from the magazine will be reinvested into increasing the magazine’s reach. As a socially responsible way to grow your business by supporting charity – it’s a win-win! For placements and rates please contact magazine producer Emma Brown on: emma@cantoo.org.au
CAN TOO VS OLYMPIANS RAISES MONEY FOR CANCER PREVENTION SWIM PROGRAM HIGHLIGHTS
ANNUAL SWIM CONTEST RAISES MONEY FOR CANCER PREVENTION
•E x-Australian Swim Team captain, Commonwealth Games gold medallist, member of the ‘Mean Machine’ and Can Too Coach, Matt Renshaw
The elite ‘Monthly Swimmers’ (pictured above top) put in an impressive performance to win the annual handicapped relay swim race at Monte College Pool, in November last year. The ‘Monthly Swimmers’, including Australian Olympian Carl Wilson, won by 20 seconds in the 14-person relay team against two Can Too teams. It was an electrifying atmosphere attended by approximately 100 people including 80 Can Too swimmers.
• Australian Pan-Pacific Games representative, Andrew de Vries
The David versus Goliath contest raised over $20,000 for Can Too. The Foundation’s philosophy is that everyone can achieve goals they once thought impossible, like racing against an Australian Olympian. A smiling Monthly Swimmers representative and Can Too Foundation Board Member Simon Buckingham said post-race that ‘winners are grinners’. “The event’s just great fun, it’s a great community atmosphere. It’s part of what Can Too is about for me, not just the fundraising but the friendships that are formed and people enjoying swimming.” The ‘Monthly Swimmers’ winning team features 80’s and 90’s swimming stars including: • Australian Olympian and cancer survivor, Carl Wilson
• Australian Institute of Sport swimmer, Michael Weeding •C urrent Australian age group champion over 50m freestyle, Donny Richmond •N ational and World championships Age group gold medallist and a qualifier for seven Australian Olympic trials (28 years), John Bates The elite’s team name comes from their monthly ritual to meet for a swim followed by burgers and beers, for 30 years. They initiated the annual race four years ago to help fund Can Too’s Ocean Swim training programs. The last event raised $31,000 which was invested into a program that taught 141 people how to ocean swim. By covering the costs of coaching those participants to ocean swim, the swimmers in turn raised over $100,000. Dr Phillippa Taberlay is one of the researchers who received funding from the race series to fight prostate cancer. This was inspired by President of the ‘Monthly Swimmers’ Donny Richmond’s father as he sadly lost his fight with prostate cancer in 2015.
CAN TOO MAGAZINE | 7
JAMES CONSTANTINE
COACH SPOTLIGHT
DAY JOB: Competitions Coordinator at Athletics NSW. The role involves delivering all events that the organisation offers including track and field, road running and cross-country events. AGE: 25 FAVOURITE BOOK: Born to Run by Christopher McDougall. An inspirational story of how important running is to human history, and why we should all embrace it. RECOMMENDED DOCUMENTARY: The Barkley Marathons - The Race That Eats Its Young. I was blown away by the sheer determination of everyone who started, regardless if they finished. WHAT I EAT PRE-RACE: the ‘standard’ PB&H (peanut butter and honey) on toast and green tea and POST-RACE: whatever I want! Usually it starts with pancakes and ends with a beer. PERFECT WEEKEND: taking a road trip to finish a half marathon race with my friends and a swim at the beach. Running has brought me happiness with a healthier lifestyle, and it allows me to challenge myself from day to day, year to year and run to run. I’ve met so many amazing people through run groups and events. It’s changed my life for the better. “100 per cent of myself is nothing compared to 1 per cent of the whole team,” from world record holder Eluid Kipchoge, is my favourite quote about distance running. At face-value it’s an individual sport but it’s the team of people around you – coaches, running partners, friends and family that are the defining factor for achievement. I ran a personal best (PB) of 76:32 at the 2018 Australian Half Marathon Championships, Sunshine Coast. It was an honour to represent my state in doing what I love the most. I broke down physically and emotionally after crossing the line. An amazing moment to share with other NSW athletes. I’ve been lucky to go on many running adventures, from the Gold Coast to Canberra, Melbourne to Tasmania, with my running club. I’ve tackled 10km races and half marathons whilst cheering on my best mates. I always get more enjoyment from seeing other people achieve their goals than I do from my own. Coaching allows me to experience that regularly. You’re responsible for creating the pathway to runners of all abilities to chase their goals. I relish that challenge and to be on that rollercoaster journey. Coaching is truly rewarding, I can’t wait to do more of it for Can Too.
HOW YOU CAN TOO CONQUER A HALF MARATHON
The first thing to keep in mind when building up to a half marathon distance is to not do it too quickly, says Can Too Coach James Constantine.
The most important ingredients: a Can Too coach and your Can Too training partners, to support and encourage you along the way.
“Running a half marathon is a patience game. Success comes from consistent exercise across a number of weeks/months, not cramming the night before,” says James.
Whether you’re running for a time goal, to have a fun experience with friends or trying to run the whole way – a half marathon can be the perfect avenue to do all of these things. Enjoy and embrace all aspects of the experience. Make sure you treat yourself afterwards as well.
Ways to build distance: • simply increase the distance of your running – no more than 10 per cent at a time (this could be one to two kms each week) or as advised by your coach • increase the intensity or speed of your running (from an effort level of “6” to a “7”) • extend the number of interval repetitions (e.g. running 400m 5 times, to running 400m 6 times)
You CAN TOO become a half marathoner Our 14 week program prepares runners for the Sydney Morning Herald, Great Ocean Road and Hawke’s Bay Half Marathon events. For more info: www.cantoo.org.au/smh
• decrease the recovery time between efforts (e.g taking a 2-minute break between 400m repeats, and over time, decrease to 90 seconds)
Variety is key By completing a variety of different runs – easy, long, intervals, Fartlek (speed play) alternating between fast segments and slow jogs, hill repeats and tempo runs – your body will adapt to your new training load. And you will become fitter before you know it! Your Can Too coach will explain what each type of run is and how they will benefit you on your half marathon journey.
YOU CAN WIN SHOES!
Thanks to Brooks Running – the Official Shoe of Can Too, there’s 1 x pair of shoes to be won in every program. It’s easy to enter! Register by 11:59pm on Sunday 3 Feb to go in the draw to win.
CAN TOO MAGAZINE | 9
DANI LOMBARD
DANI’S TAKE ON QUEENSTOWN
It was a beautiful, crisp November morning when I lined up for the 2018 Queenstown International Half Marathon. I completed the full Queenstown Marathon with Can Too the year prior. I could enjoy the spectacular views this time without the trauma of putting my body through 42 kilometres! (Don’t get me wrong, last year’s marathon was one of the greatest experiences of my life.)
The atmosphere was festive as the gun went off and our collection of Can Tooers made a big impact in our signature orange. I ran the start of the race with my friend, fellow Can Tooer Paul Green (pictured with me above). I can’t count the number of Can Too programs we’ve done together on Sydney’s Northern Beaches, but we’d never run a race together. Paul is usually faster than me, but we were both managing niggles, so were happy to take it easy and enjoy the ride. The scenery was, from the get go, STUNNING. We kept laughing that we didn’t have to run the “first
21km” of the race like last year, when we both did the marathon. We started at around 6-minute kilometres, enjoying what can only be described as one of the most magnificent locations in the world. Most of the course is ‘groomed trail’ – we were offroad meandering through mountains, lush pastures and pristine rivers. The course was undulating, with the last 9km flattening out around the lake and back into the town to the finish line. At about the half way point, we were feeling fresh and started to pick up the pace. This was my 8th half marathon with Can Too, and the point when we saw the benefits of the program kicking in. We started running past people, ‘picking them off’. We heard huffing and puffing, while our breathing was steady, and our legs felt strong. Can Too teaches you to go out easy and come home strong – to ‘negative split’, ensuring that you don’t go out guns-a-blazing, blowing up and finishing the race in struggle town. So far, our pacing was perfect, we were running comfortably, chatting as we went, with plenty left in the tank.
Next Can Too stop: Hawkes Bay New Zealand 2019 With 5km to go, we picked up the pace to run 5 minute 45 per kilometre. This was faster than anything I’d done in training, but that’s what race day’s for. Our training and coaching came into play, we were tapered, feeling fresh and capable.
hang on and ran into town, the crowds increased, and the cheers sounded. There was a nasty little hill before the finish line, I kept huffing and puffing until I reached the chute and crossed the finish line, completely spent.
We wound around the lake with the sun shining and spectators cheering us on. There wasn’t as much chatting, we were working hard but feeling steady.
I was bent over catching my breath when I felt a tap on my shoulder. It was Paul! He was OK and only walked briefly. We finished only a few seconds apart!
With two kilometres to go, Paul slowed up. He understood when I said, “I can’t stop!”. If I would have I feared I’d never get going again. I wished my faithful comrade well and pushed on.
It was another cracking Queenstown race, one made so much richer, being surrounded by so many Can Too friends. It felt like school camp! We had so much fun, memories and friendships that I will cherish forever.
It was time to give it everything. I picked up the pace and kept overtaking people. I waved at some fellow Can Tooers but had no breath to say anything! I was doing 5-minute kilometres. At around 1km to go, I feared I may have peaked too early, I managed to
I was thrilled to come in at 2:08! Being mainly off road and as I was finishing a course of antibiotics for a sinus infection which had robbed me of my final long training run, I expected to do 2 hours 15. Hooray!
We all met up for celebratory drinks, Paul, myself and a few others soldiered on and danced to live music until 1am. Not the best post-race recovery, but certainly the funnest!
CAN TOO MAGAZINE | 11
EMMA & EOIN
YOU CAN TWO
When trying to impress the person you have a crush on the worstcase scenario would be vomiting in front of them however for Can Too Coach Eoin Doyle and participant Emma Campbell it was the start of something beautiful.
This Image and the front cover photograph is by James Mills.
EMMA
EOIN
“When I first saw Eoin at a Can Too training session, I thought he’s such a good-looking man. At our second run he said ‘you’re not running fast enough’, he pushed me and when I reached the finish I vomited.
“I joined Can Too as the organisation matched my coaching philosophy to foster, mentor and support people. I enjoy the atmosphere within the pods, getting to know everyone and helping them to achieve their personal goals – whether it’s just to finish the race, or to achieve a PB.
We were friends for a year texting on and off, so I kept having parties at my house in the hopes that something might happen. I had a bubble wrap party where I covered the house in, and everyone dressed up in bubble wrap. We’ve been together ever since. It’s great that we both love running and swimming as we don’t have that much in common, except loving exercise. When we go to the beach we swim out to a buoy and we go for runs together. When I was training for the Gold Coast Marathon, he wrote sessions for me. I went from being a 6.5min runner for 21km to under 6 mins for the marathon. I wouldn’t have done that otherwise. He’s really kind and generous, he sees the best in everyone and will do anything for anyone. Our wedding is on 4 May next year. During our holiday to Austria, my first-time skiing, on New Year’s Eve we watched the fireworks from the top of the mountain. He suggested going for a walk. ‘It’s a bit dangerous as there’s people letting off fireworks’ I said. He then got down on one knee and proposed. It was a complete surprise. He gave me a proposal ring so we could design the real ring together. One evening we went up to North Curl Curl to watch the sun set and he gave me the real ring with champagne, it was very romantic so I got two rings and two proposals.”
In my first program coaching for Can Too I was lucky enough to build a friendship with quite a few of the participants, including Emma who was also a newcomer to Can Too. Coaching Emma was a lot of fun, we had a lot to talk about and it was great to see her develop as a runner throughout the program as I pushed her harder.
We became quite good friends and I would attend her fundraising events. Just before we started dating, she shaved her head down at Mona Vale after one of the ocean swimming training sessions to raise money for Can Too. It’s the participants that are the champions of Can Too because of all the fundraising they do. Emma has raised over $15,000 and I am incredibly proud of her achievements. I waited a few months for her hair to grow back before I asked her out on a date. We have been together for six years and we’re getting married. Another Can Too couple! A lot of our Can Too friends have been asking if there will be an orange carpet down the aisle. (Spoiler alert: there will be no orange at the wedding.) Although I try not to coach her too much outside of Can Too, I have always helped her when she asks. When she was training for the Gold Coast Marathon, I gave her a program and ran a few track sessions with her to build up her strength and speed. I even ran the last 10km with her in the marathon. Emma was quite a poor swimmer when she first started ocean swimming, but she has worked very hard at it and this year she is one of the strongest in the group. We go to the pool quite often to do laps together. I’ve been active my whole life with running and swimming, it’s amazing to have someone to do that with now. Emma is extremely generous and is always trying to give back. She has been both a Mentor and Team Captain and does that role really well, always trying to help people out.”
CAN TOO MAGAZINE | 13
$750K 645 50%
The amount of money our Ocean Swim programs are on track to raise this season for cancer research and prevention.
The number of Can Tooers who will take part in our Ocean Swim programs this season, breaking all registration records.
How much our combined Ocean Swim programs will have grown in participation since last summer.
CAN TOO MAGAZINE | 15
Photograph by James Mills
RECIPES BY REBECCA WAREN
NUTRITION GUIDE
REBECCA’S HEALTHIER NUT & SEED MUESLI BARS
PUMPKIN, CHICKEN & GOAT’S CHEESE BUCKWHEAT RISOTTO
A healthier version than what you’d find in the supermarket, but does still contain some sugar. In small amounts our body shouldn’t have a problem converting sugar to energy especially since it’s well balanced with healthy fats and protein from the nuts and seeds.
Buckwheat is a great source of complex carbohydrates. It is a seed and gluten free and it is also a rich source of rutin – an antioxidant that helps maintain healthy connective tissue (so good for muscles, tendons and ligaments).
INGREDIENTS
INGREDIENTS
• 2 ½ cups rolled oats
• 1 cup of roasted pumpkin
• ½ cup shredded coconut
• ½ cup of raw buckwheat
• ¼ cup pepitas
• 1 Spanish onion, finely sliced
• 2 tablespoons chia seeds
• 4 button mushrooms, finely sliced
• 1 ½ teaspoons ground cinnamon
• 2 cloves of garlic, finely minced
• ½ cup dried dates, chopped
• 1 teaspoon of dried rosemary
• ½ cup raw cashews, roughly chopped
• 2 (or 3) big handfuls of baby spinach
• ¼ cup coconut oil
• 1 chicken breast, finely sliced into strips.
• 2 tablespoons coconut sugar
• Goats cheese
• ½ cup honey
• ¼ cup of pine nuts
• 1 teaspoon vanilla extract
• Water
• 1 egg, lightly beaten
• Rice bran oil
METHOD
METHOD
1. P reheat oven to 120°C fan forced. Line a 20 x 30cm rectangular baking tin with baking paper.
1. I f you haven’t already roasted it, cut pumpkin into small cubes and roast until soft.
2. P lace the rolled oats, coconut, pepitas, chia seeds, cinnamon, dates and cashews in a large bowl.
2. A dd the raw buckwheat to a small saucepan with 1 cup of water. Add in in your chicken and bring to the boil.
3. P lace the coconut oil, sugar, honey and vanilla in a medium saucepan over a medium heat. Stir until all the sugar is dissolved and the ingredients are well combined.
3. R educe to a simmer until all the water has been absorbed, the chicken is cooked, and the buckwheat is tender.
4. A dd this mixture to the dry ingredients and stir to combine. 5. A dd the beaten egg and mix until all ingredients are well combined. 6. U se slightly wet hands to press mixture firmly into a prepared tin. Smooth with the back of a spoon or spatula. 7. B ake in preheated oven for 40–45 minutes, or until an even golden brown. Set aside to cool completely in the tin before removing and cutting into bars.
Check out our nutrition guide for more delicious recipes from Rebecca www.cantoo.org.au/resources/nutrition
4. W hile your buckwheat is cooking, heat a tablespoon of rice bran oil in a medium sized pan over low – medium heat. 5. A dd the onion and the garlic and sweat for 2 – 3 minutes (you don’t want them going golden, just softening, to release their sweetness). 6. A dd in the mushrooms and cook for 1 – 2 minutes. 7. A dd the cooked buckwheat, chicken, roast pumpkin, rosemary and baby spinach. Stir well so all ingredients are combined. Leave on a low heat until the spinach has started to just wilt. 8. C rumble in some goat’s cheese. 9. S erve and top with pine nuts.
CAN TOO MAGAZINE | 17
OSCAR TRIMBOLI AND JENNIE STAR
FUNDRAISING STARS
Together Oscar Trimboli and Jennie Star have raised nearly $100,000 for the Can Too Foundation. They’ve clocked up kilometres on land and in the sea from Palm Beach to the Great Ocean Road in 25 Can Too programs each. This was no mean feat as Oscar wasn’t a swimmer and Jennie had never run before Can Too. They even drive a car in the Foundation’s signature orange.
“People tell me I have orange blood,” says Jennie. Their fundraising achievements may seem impossible to reach however the pair are adamant that fundraising is easy: the key, like that of a training program, is to be consistent. “Some people think that fundraising is hard but it’s easy to achieve the required program amount: the rest is a bonus,” said Jennie. “We help new members to fundraise and 9/10 times they don’t need it, fundraising is not the hardest part of a Can Too program. I’m the oldest person in our pod. If I can do it you CAN TOO.”
THEY SHARE THEIR FUNDRAISING TIPS: Share your personal story Oscar is driven to run and swim for Can Too – so his friend Ewan Hunt’s, children can live cancer free. Ewan’s teenage daughter recovered from cancer, a brain tumour, when she was three years old, her father Ewan did not. He passed away from leukemia in 2015. During his treatment he contracted pneumonia and was connected to a breathing machine for the rest of his life. “Ewan never ever complained during his treatment and always had a positive outlook for his wife, daughter and son – he taught me a very valuable lesson about what matters in life and why running is a privilege,” said Oscar. When Oscar supported Lyndal Cole to finish the 2016 50km Ultra-Marathon in Canberra, a Scottish Highland band played the bagpipe song from Ewan’s funeral.
“While we ran past the bag pipes Lyndal said ‘Ewan is everywhere’.” Jennie advises to share what it means to you to tackle the waves or pound the pavement, as Oscar does, to detail how far you’ve progressed and include photos. She posts on social media regularly including the night before each race which has yielded her $600 to $2,500. “By sharing a very personal story most people can tap into it,” she says. Tailor your message
“I don’t send a lot of emails but the ones I do send are tailored to the one person,” says Oscar. “Tax and Christmas time are ideal times to send emails. ‘All I want for Christmas is a cure for cancer so can you help me’ and I ask for a specific amount to be donated to my page.” Get creative “Initially emails are a great way to connect and ask for donations, however when you have done as many Can Too programs as we have they become less so, then it’s time to get creative,” says Jennie. She has hosted events for 20 people at home, from a chef demonstrating how to cook a lamb backstrap, to how to decorate cupcakes and fashion, make up and jewellery parties with afternoon tea. You can also sell raffle tickets and have a lucky door prize. Usually Jennie raises the required amount from one event. Can Tooers have created merchandise such as a towelling beach robe, tea towels, swim bags and calendars. It’s about making the most of what you have available.
within eight months. They were having a morning tea to celebrate the Executive Assistant’s life and Oscar explained how they could do even more with Can Too. The IAG corporate pod had a great time running, learning more about each other and the company generously matched staff fundraising. They included a walk at Manly to honour the woman’s memory as a training session. And Can Too funded research at the Garvan Institute which researches rare cancers. At your workplace you could approach your leadership team with a practical Can Too program which brings positive impacts to group dynamics, staff fitness and benefits the community. Remember who you’ve done a favour for After Oscar helped somebody get a job they offered him a bottle of wine, ‘don’t worry about buying wine I’d love you to donate $500 to my Can Too page’, said Oscar, which they did. “Aim high, they can ignore you and if they do it doesn’t matter.” They would both like to thank the founder of the Mac Pod Alana Bowles who aimed high, she left a legacy for her mother who died of breast cancer at a young age. Over the 10 years since, Can Too’s Mac Uni pod have trained over 500 people and raised $1.5 million for cancer research and prevention.
“Alana sparked the Can Too flame for us and we make sure to honour that and keep it going,” said Oscar.
You never know who’s going to donate Don’t be selective of who you share your story with. Some of Jennie’s benefactors were complete surprises. When the owner of Armchair Collective café at Mona Vale, where the pod frequents after their Saturday swims, asked her about the group he donated $1,500 which completed her fundraising for that program. He went on to donate nearly $5,000 to the Foundation as his relative died of cancer. “You don’t know what people’s story is and who they have lost.” Oscar keeps his eyes and ears open for corporate benefactors. He brought Can Too together with IAG and AstraZeneca for corporate health programs. One of his client’s staff members had a rare cancer of the biliary system, who sadly lost the fight
CAN TOO MAGAZINE | 19
LYNDAL KEITH
LYNDAL OVERCOMES OCEAN FEAR TO SHOW SHE CAN TOO
When swim program Champion Lyndal Keith joined Can Too Foundation to train for an ocean swim in 2015 she was terrified of the ocean, however, she became addicted to Can Too from day one.
“The warmth, the acceptance, the team work – I was hooked,” said Lyndal. She went on to become a Can Too swimming mentor, completed a 10km+ ocean race from Bondi to Watsons Bay and her fundraising has helped keep someone close to her from not just surviving but thriving. Being originally from Tamworth she was only comfortable following the black line of a pool but she was driven to complete a Can Too “Learn to Ocean Swim” program to ‘kick cancer’s butt’ – inspired by her Aunty Ree. “Renal cancer took my Aunty Ree very gently while she was surrounded by us all, my newborn Heidi tucked gently into her arms where we knew she would have spent so much more time if it weren’t for cancer robbing them both of that joy,” said Lyndal. “Aunty Ree told me it’s important not to be angry about her cancer but to be brave. I promised her that I would make a difference, I knew I had to join Can Too. Just before starting the swim program someone else close to her was having knee problems, she was a runner and could not run. The diagnosis was grave. It was osteosarcoma – cancer of the bone. “I swam that first session having to stop at the end
of each lap and empty my goggles of tears. But I got out with a smile on my face, a feeling of hope, a sense of purpose and the tears had stopped. I was doing something about this. Every lap of that pool was another kick in the head for cancer. Every stroke was more money for research into kicking cancer to the kerb. “Soon I was covering big distances and loving the water even more. But something even more amazing was happening. I was feeling good, not fit good, but good. My energy was at all time high which was amazing considering I had two small children, a hectic shift-working roster, a relative that was unwell and a home and family to run. Getting up at 5am every morning was something I was looking forward to each day. I was feeling confident in every way, I was happy and bright, life was good.” Lyndal’s relative took part in a cancer treatment trial with the Garvan Institute of Medical Research. Before undertaking her medical trial, Lyndal’s relative’s prognosis was that she will lose her limbs and not live more than five years. “One day she was preparing to go to hospital and come out without her legs,” says Lyndal. Since taking part in the medical trial three years ago she’s in good health, able bodied and even completed an ocean swim herself.
Lyndal says that swimming with Can Too is her ‘vitamin sea’ which keeps herself and her family afloat. “It’s my escape and the people around it gives me a boost.” Training starts Tuesday 12 February
BECOME AN OPEN WATER SWIMMER & HELP BEAT CANCER. Join Can Too’s 8 Week Balmoral 1km Swim program To springboard from the pool to the open water: •
You’ll be supported by qualified and experienced swimming coaches, certified water safety crew, and caring mentors and team captains
•
Balmoral’s sheltered location is the perfect setting – just like an ocean swim without the crashing waves and rips.
Jump in to help fund lifesaving cancer research.
REGISTER NOW! www.cantoo.org.au/balmoral
CAN TOO MAGAZINE | 21
RESEARCH HOW CANCER RESEARCH IS MAKING A DIFFERENCE
Two researchers from the Garvan Institute of Medical Research share how their work is giving hope to those living with a rare form of cancer – sarcoma. Dr Mandy Ballinger, Genetic Cancer Risk Group Leader and Professor David Thomas, Head of Cancer Research and Director of The Kinghorn Cancer Centre (pictured above), between them have over 40 years of research experience. “We’re aiming to improve outcomes for individuals and families impacted by sarcoma,” the researchers said. They began the International Sarcoma Kindred Study (ISKS) in 2009 in Australia. Can Too Foundation invested in the researcher’s program – Garvan Institute’s Genomic Cancer Medicine Program (GCMP) In 2016. What are sarcomas? Sarcomas grow in connective tissue – cells that connect or support other kinds of tissue. These tumours are most common in the bones, muscles, tendons, cartilage, nerves, fat, and blood vessels of limbs.* Dr Ballinger and Professor Thomas began the ISKS study to create a resource to investigate the heritability of sarcoma. What does heritability mean? In regards to how much nature or nurture contributes to a disease, in scientific research ‘being
genetically caused’ usually corresponds to having a high estimated heritability. Geneticists quantify the proportion that genes contribute using a heritability estimate, represented as h². When traits are claimed to be genetic, this usually means that they have a high heritability estimate.** There are almost 3,000 families impacted by sarcoma participating in the study worldwide. The researchers ask family members to donate a blood sample and answer questions about cancer in the family. The research is aiming to understand the genetic drivers of sarcomas including osteosarcoma. If they can identify individuals at greatest risk of developing sarcoma, they are able to put surveillance mechanisms in place so that things are picked up early. Understanding the genetic causes of sarcoma also impacts on treatment options, prevention strategies, reproductive and lifestyle choices. The researcher’s message to the Can Too community is simple.
“Without the support of the community, we simply cannot do our work. Medical research is essential to developing new treatments, tests, earlier diagnosis and, ultimately, prevention of cancer for all.”
*WebMD, Sarcoma, n.d, viewed: 21.1.18: < https://www.webmd.com/cancer/sarcoma#1> **The Conversation, Explainer: what is heritability? 2013, viewed: 21.1.18: < http://theconversation.com/explainer-what-is-heritability-21334>
CREATE A STRONG RUNNING BODY Bridget Burns from iMove Physio shares some drills to help you build a stronger running body. iMove discount iMove Physio offers 50 per cent off your first two consults as a Can Too runner. imovephysio.com.au
THE CRAB WALK
SINGLE LEG BRIDGE
SINGLE LEG SQUAT
You’ll need a TheraBand or just a rubber band. Wrap it around your ankle and in a slight bent position, sticking your bottom out the back with knees slightly bent, just walk sideways.
Lie flat on the ground with one leg lifted.
It’s important to practice your stability whilst you’re in that single-leg stance.
The exercise aims to get your glutes firing. Warming up those muscles helps you to have a square pelvis whilst you’re running. “I get people to Crab Walk to fatigue, which means your bum should be on fire when you finish.” See the video on our Facebook page.
Lift your hip up toward the roof, before controlling the movement back down. Aim to keep the pelvis level. You should feel it in your bottom and hamstrings. “I really like this one because it gets your core working with your glutes at the same time.” Aim to do 3 sets of 10 reps. As they get easier, increase the reps.
“I like to do this one barefoot, because it works on your foot, ankle, and knee control as well.” Hips should stay square. Pop your hands on your hips and lower down into a single leg squat. Keep your hips parallel to the ground, and make sure your knee is staying on top of the toes, and not crashing in. When you get better you can work deeper into the squat. When that’s easy and you’ve got nice control you can do the exercise on the right.
ADVANCED SINGLE LEG SQUAT (Add a Band Around Knees)
‘This makes your bottom work harder and challenges your stability.’ Lift up, pressing out into the band. It’s the same principle as single leg squat exercise (description left and above image) the hips stay square and keep your knee on top of your toes. Aim for 3 sets of 8 – 10. As they get easier you can do more. *pls note above image doesn’t include band.
CAN TOO MAGAZINE | 23
ANNIE CRAWFORD
MY LETTER TO 24-YEAR-OLD ME
Dear Annie, I’m writing to you from the future. I want to let you know that everything will be more than OK. I promise you’ll overcome fears and you’ll even learn to enjoy things that currently cripple you with fear. You’ll experience amazing rewarding moments and be inspired by incredible people in your future, but you’ll have to get uncomfortable and push through boundaries.
By turning fears into opportunities, you will inspire others to do the same and give back in a way you never realised you were capable of. You will be happy again and see that it’s not disloyal to dad to feel this way. You will learn that tragedies happen to everybody and you’ll cope so much better with unexpected life events. It’s not “why me?” It’s “why not me?” By pushing through on good and bad days and surrounding yourself with good people and accepting help you’ll find a way to get through it. You’ll get out of bed, to make positive decisions, set little goals that are achievable and build on them and accept that tragedy and difficulty happens to everybody. You’ll make conscious decisions to have some control over how you respond to things. Running will get you out of a funk, make you strong and resilient, as well as connect you with others. By pushing outside your comfort zone and stretching your goals with exercise you’ll stop listening to the negative voices and replace them with a stronger voice which will help you and others around you. This ability will transfer to areas of your life. You will find the courage to found Can Too to prevent and find a cure for cancer to give back in memory of dad. In this role you’ll help yourself and others to set challenges and strive towards them. You’ll be inspired by people from the 60-year-old man who saw that if he could do his first ocean swim, he could face his fear of leaving his corporate job to work in the not-for-profit sector or the woman who pushed through to run a half marathon to see she could study for that Masters’ degree. They will inspire you to be the Chair of the Can Too Foundation. Even your fear of public speaking will be overcome, you’ll make the decision that you’re not going to let something debilitate you. No longer will you fake sickness to avoid public speaking like you did at uni to avoid introducing yourself in tutorials. You’ll learn that you can do tough things and that avoiding them doesn’t help. It won’t happen straight away, but you’ll take small steps. You’ll go from
feeling terror to speak to seven people at the first Can Too track running session, where the very thought of welcoming them was going to make you physically sick, to speak to function rooms full of people including at the party celebrating that Can Too raised over $20 million to fund cancer research. In helping others from training for a Can Too program, to giving back to the community by fundraising for cancer research, you’ll feel better about yourself. Can Too will give you the most amazing experiences of your life but it won’t be easy. Be prepared to go within yourself to dig deep and to have courage. You’ll see the parallels of running and swimming in a Can Too program is like life, there are highs and lows of that journey. You will go from looking at people coming out of the water thinking ‘that’s a fate worse than death why would anyone in the world swim in the ocean’ to enjoying it. One day you’ll swim voluntarily on your own from one end of Palm Beach to the other and love it. It will be a sense of liberation, accomplishment and achievement. You probably can’t believe that you are this person, it doesn’t come naturally to you to jump in the water first to support new ocean swimmers, to speak publicly and to be the founder of a foundation. However, you’ll learn that sometimes rather than loving everything that you do, it’s important to do if there’s a greater purpose.
To live a full life, you have to take risks and face fear and live with discomfort and that will bring you a richer and more rewarding life. You can live half a life and never take a risk or take a risk and lead a full life and the benefits far outweigh the risks.
Read more... You can download the first chapter of Annie’s intensely personal memoir via the below link.
www.cantoo.org.au/the-annie-effect CAN TOO MAGAZINE | 25
You donâ&#x20AC;&#x2122;t have to swim the English Channel to take part in a Can Too Beyond program. Choose or create your own goal event to raise money for cancer research and prevention. It can be a trail run, hike, kayaking race, triathlon, bike ride â&#x20AC;&#x201C; the choice is yours! Can Too Beyond gives you all the infrastructure and support you need to reach your fundraising goal, and there is no minimum fundraising requirement. All money raised for the Can Too Foundation supports health promotion and cancer research. Find out more: www.cantoo.org.au/can-too-beyond
MARK ELLIS
MARK GOES BEYOND NORMAL LIMITS
You can go beyond too
Pictured below: Mark Ellis and Kieran Gallagher post 2018 South Head Roughwater 10km + swim.
When the challenge was put to Mark Ellis to take on a Can Too Beyond goal, he blew our expectations out of the water. The former Royal Marine chose to swim not merely from one beach suburb to another but from England to France, to raise funds for Can Too Foundation. With his fellow Can Tooers, his wife Lizzie Crowhurst and friends Kim Cook, Glenda Hunter-Brittain, John Cadden and Grant Campbell they will swim the English Channel in a relay team in September as a Can Too Beyond goal event. The team are swimming from 14 to 18 kilometres a week to prepare for the 21-mile (33.7 kilometre) event, in the shortest distance, in icy waters. They must also undergo a two-hour qualifying swim in sub 15.5°C water and a night swim. Even more remarkable is that the wounded warrior has permanent leg and spinal cord injuries, he is a C3 ASIA C Tetraplegic, known as an incomplete quadriplegic. Mark signed up for his first ocean swim with Can Too in 2010 inspired by the woman he went on a first date with who had registered for the Palm to Whale Beach program.
“I did the swim for Lizzie and my Can Too friends who were so supportive of me when I was in Royal Rehab centre in Ryde where I saw people that were doing it tougher than me.” He also credits Can Too Champion Kieran Gallagher who paddled next to him providing nutrition and lots of bad jokes to help him complete the course in challenging conditions in 4 hours, 47 minutes. Mark can now swim longer distances as quickly as he could before his spinal injury. The Can Too team will be stationed in England from the 19 to 27 September 2019 to wait for the window to open when the conditions will be right to take on the mammoth task, as the tide needs to be low and weather conditions need to be right. Mark and the team aim to fund the costs of a Can Too marathon swim pod from his English Channel Beyond goal to share with others the buzz he gets from long distance swimming.
“Ocean swimming is good for my mental health, it provides me with a sense of freedom and bizarrely a sense of safety. Water is my happy place.”
“I thought if I don’t swim too I won’t see her all summer.” The woman became his wife and he became a marathon swimmer. When he started with Can Too he couldn’t swim more than 50 metres. He was 45 and had not exercised for twenty years since leaving the British military with permanent leg injuries. He focused on battling the waves to lose 42 kilograms and raised over $50,000 for the Foundation.
“I found Can Too gave me a sense of achievement and something I could do despite having a body that is pretty broken from my time in the military.” His swim scorecard includes the Mana SwimFest 10km in Fiji, 10km+ South Head Roughwater from Bondi to Watsons Bay and the Sri Chinmoy National Capital 9km Swim. The South Head Roughwater was particularly special as this was after he had acquired a spinal cord injury from a tragic surf accident and surgical intervention which resulted in him having to learn to walk again and spend months in a rehab centre.
CAN TOO BOOK CLUB Are you looking for a motivational read to complete your Can Too goal? Why not start a book club with your training pod? Coach John Doughty recommends the book “Ultra Marathon Man” – that got him into ultrarunning! The author is probably the first person to eat an entire pizza while running as well as running 262 miles – the equivalent of ten marathons – without rest. “Whilst running Karnazes thought ‘I need a big pizza’, he just folded it up and ate it whilst running up Route 65,” says John.
CAN TOO MAGAZINE | 27
! s u x e L a n i W
Can Too Foundation is a 2018/19 selected charity of the ASX Thomson Reuters Charity Foundation Art Union Raffle. Full proceeds of every ticket sold via the link below go to the Can Too Foundation to support our work in cancer research and prevention.
BUY TICKETS | WWW.CANTOO.ORG.AU/ASX
1st Prize 2nd Prize 3rd Prize Discovery Murray
New Lexus CT 200H
Valued at $45,629
River Cruise
Raymond Weil Ladies Quartz Date Watch
Valued at $2,630
Valued at $1,850
Ticket sales close midnight 15 March 2019 Permit Number: GOCAU/2038 â&#x20AC;¢ Draw Date: Thursday 21st March 2019 at 2pm
