TRACK & FIELD
Made Easy BODY IMAGE & SPORT
THE FINE LINE
TRAINING WEEK 4-12 MAY
JOIN US FOR AN AWESOME WEEK OF TRAINING IN PARADISE! TRAINING 2X PER DAY, THE WEEK INCLUDES:
• NUTRITION & GOAL SETTING SEMINARS • WHITEHAVEN BEACH & DENT ISLAND RUN SESSIONS • GYM & SPEED SESSIONS • RECOVERY SESSIONS • PLUS LOADS OF FREE TIME TO ENJOY THE ISLAND.
IF YOU FEEL LIKE RACING, YOU’RE IN LUCK! CHOOSE FROM 2 HAMILTON ISLAND EVENTS DURING THE TRAINING WEEK:
• 5 MAY 2013: HILLY HALF MARATHON (7KM TEAMS OR FULL RACE) • 12 MAY 2013: MOTHER’S DAY CLASSIC (7KM)
OPEN TO ALL AGES & ABILITIES, NO
MATTER WHAT YOUR SPORTING DISCIPLINE, BE IT RUNNING, TRIATHLON, FOOTY OR WEEKEND WARRIOR!
$320PP (EARLY BIRD SPESH, BEFORE 15 MARCH) INCLUDES WHITEHAVEN BEACH & DENT ISLAND BOAT TRANSFERS (WITH LUNCH), HIGH PERFORMANCE CENTRE ENTRY FEES. EXCLUDES AIRFARES & ACCOMMODATION. CONTACT US TO FIND OUT ABOUT ACCOMMODATION DEALS.
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INFO@JOCKATHLETIC.COM 0415 998 636
Rochelle Gilmore, riding for her new team, the Wiggle Honda Pro Cycling team, at the Mitchelton Bay Cycling Classic in Geelong Victoria. The team’s first UCI race is the Tour of Qatar on 30 January 2013. Image courtesy of Wiggle Honda Pro Cycling Team
AS ALWAYS JANUARY IS A MASSIVE MONTH IN AUSTRALIAN SPORT, WITH THE CRICKET OF COURSE, THE AUSTRALIAN OPEN TENNIS AND THE TOUR DOWN UNDER, DOMINATED BY THE SPRINTER KNOW AS “THE GORILLA”, ANDRE GRIEPEL AND OUR VERY OWN ROCHELLE GILMORE (COVER SHOT), COMING 2ND IN THE 24KM SANTOS WOMEN’S CUP. NOT ONLY IS ROCHELLE AT THE PEAK OF HER FORM AS A CYCLING ATHLETE AT THE AGE OF 31, BUT SHE HAS ESTABLISHED HERSELF AS A POWERHOUSE IN WOMEN’S CYCLING, WITH THE DECISION TO FORM HER OWN PROFESSIONAL TEAM IN WHICH SHE IS THE OWNER, MANAGER AND TEAM LEADER. AN AMAZING FEAT FOR ANY ATHLETE, IN ANY SPORT. I HAVE NEVER MET A MORE DRIVEN PERSON. LAST MONTH WE SAW THE LOSS OF TWO OF AUSTRALIA’S GREATEST EVER PLAYERS IN RICKY PONTING AND MIKE HUSSEY WHICH WAS TOUGH. FEBRUARY SEES THE WEST INDIES BACK IN AUSTRALIA TAKING ON A NEW LOOK AUSSIE SIDE, WHICH IS ALWAYS EXCITING. YOU KNOW WHEN THE WEST INDIES ARE HERE IT’S GOING TO BE A GREAT SUMMER. THIS MONTH WE ANNOUNCE OUR HAMILTON ISLAND TRAINING WEEK, MAY 4-12, WHICH INCLUDES THE MOTHER’S DAY CLASSIC ON THE ISLAND; IT WILL BE THE BEST WEEK EVER! TRAINING, LOADS OF FUN AND TIME TO EXPLORE ONE OF AUSTRALIA’S GEMS. INSIDE, ELOISE IS STILL RUNNING STRONG THROUGH HER PREGNANCY; MEL INTERVIEWS OLYMPIC AERIAL SKIING CHAMPION LYDIA LASSILA, AND WE WRAP UP THE BEST EVENT OF THE YEAR, THE AUSTRALIA DAY RUNNING FESTIVAL, WHICH INCLUDES THE JANE MCGRATH CLASSIC. WE RUN THIS RACE FOR BOTH JANE MCGRATH AND MY MUM, WHO BOTH FOUGHT LONG, HARD BATTLES WITH BREAST CANCER. THE WANDA X-TREME 6 THROUGH THE SAND HILLS SHOWS RUNNERS WHAT “HARD” IS. LOVING THE WARM WEATHER TO TRAIN IN AND FEBRUARY IS THE MONTH TO GET BACK INTO EVERYTHING AND TRY TO DO IT ALL – PARTY TIME’S OVER.
Ali Najem, 18, tackles the 10km trail run through Manly Dam as part of the Sydney Trailrunning Series. Image: Michael Leadbetter Photography www.michaelleadbetter.com.au
EZINE BRAINS TRUST PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky ADVERTISING/PRODUCTION Melissa Campbell 6
CONTRIBUTORS Dan Atkins, Jock Campbell, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens, Tim Brennan, Paul Watson, Eloise Wellings
Cover Image: Rochelle Gilmore, courtesy of the Wiggle Honda Pro Cycling Team.
8 LYDIA LASSILA
Professional Athlete Profile
16 MR CRICKET Jock Campbell
22 PACE SETTING MADE EASY Dan Atkins
28 TRACK AND FIELD: PREVIEW 2013 Peter Hadfield
34 GPS SPORTS WATCH Product Review
38 THE DARKNESS BEFORE
DAWN: THE BATTLE BETWEEN BODY IMAGE & SPORT Siobhan McCarthy
44 CRAMPING MY STYLE Eloise Wellings
52 YUMMY MUMMY: PART II Rebecca Gawthorne
58 AUSTRALIA DAY
RUNNING FESTIVAL: WRAP
62 ATHLETE NEWS Jock Athletic
EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 0415 998 636 | EMAIL firstname.lastname@example.org www.jockathletic.com
SUBSCRIBE NOW » FEBRUARY 2013
PROFESSIONAL ATHLETE PROFILE
All images courtesy of Paul Marinelli.
FOREWORD BY MELISSA CAMPBELL AS A KID, I LOVED TO PLAY AND WATCH MOST SPORTS. BUT COME THE WINTER OLYMPICS, THERE WAS SOMETHING CAPTIVATING ABOUT LYDIA LASSILA. MAYBE IT WAS BECAUSE I THOUGHT SHE WAS THE UNDERDOG (WHO DOESN’T LOVE AN UNDERDOG!) OR MAYBE, HAVING GROWN UP IN AN ITALIAN FAMILY, I FELT INSPIRED BY THIS “GREEKAUSTRALIAN” DOING AUSTRALIA PROUD. WHATEVER IT WAS, IN FEBRUARY 2010 I WATCHED WITH TEARS IN MY EYES AS SHE SMOKED THE FIELD TO WIN OLYMPIC GOLD. NOW AS A MUM OF 1, LYDIA IS ON THE COMEBACK TRAIL TO DEFEND HER OLYMPIC TITLE. FROM ONE MUM TO ANOTHER, I HOPE YOU SMOKE THEM AGAIN!
JA: WHO IS LYDIA LASSILA? Funny question :) I am a strong, determined woman. If I set my mind to something, I never give up. I have a fairly tough exterior, but I’m soft on the inside. I love being an athlete... it’s my dream job :)
JA: WHAT IS YOUR SPORT OF CHOICE? If we’re not talking aerial skiing, then I love golf, surfing, F1 and of course skiing.
JA: HOW DID YOU “FALL INTO” AERIAL SKIING (PARDON THE PUN)? Aerial skiing really chose me! I was a gymnast before with no skiing experience. When I stopped gymnastics I got a call from the Olympic Winter Institute of Australia asking if I’d like to have a go at aerial skiing. I didn’t really know what the sport was!
JA: MOST YOUNG PROFESSIONALS ARE LURED TO EUROPE AND THE USA TO PROGRESS THEIR CAREERS. WITH WINTER SPORTS LOW ON THE SPORTING RADAR IN AUSTRALIA, HOW DOES AUSTRALIA COMPARE TO EUROPE IN TERMS OF THE DEVELOPMENT OF YOUNG SNOW ATHLETES - THE SYSTEMS, THE TRAINING PROGRAMS, THE TECHNOLOGY? Winter sport is definitely low on the sporting radar here in Australia, even though we have some very successful winter athletes. However, the Olympic Winter Institute of Aust has developed very good programs for our athletes which enable us to train overseas, hire the best coaches to give us a chance to be able to be the best we can be. We recently built a world class water ramp training facility
“I LOVE JUMPING SESSIONS ON SNOW. THE FEELING OF THE COLD WIND ON YOUR FACE, THE NERVOUS ENERGY, THE FEAR, THE EXCITEMENT, THE ADRENALINE AND OF COURSE, THE FEELING OF BEING AIRBORNE!”
which will help us recruit more athletes and produce champions for the future.
JA: WHAT’S THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU’VE EVER COMPLETED? Winning the Olympics perhaps looked easy, but it was the most difficult event I’ve ever won. I had to conquer some of my own demons and cope with he pressure.
JA: WHAT’S YOUR FAVOURITE TRAINING SESSION AND WHAT DOES IT INVOLVE? I love jumping sessions on snow. We train a lot in the gym, on trampolines and on a ‘water ramp’ in the summer months where we land into a swimming pool, but nothing beats jumping on snow. The feeling of the cold wind on your face, the nervous energy, the fear, the excitement, the adrenaline and of course, the feeling of being airborne!
JA: YOUR MOST DREADED TRAINING SESSION AND WHY? I don’t enjoy swimming... It reminds me a lot of knee rehab, but I also think its really boring. If I swim, I like to swim with other people, or do a fun, competitive training session.
JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM?
My son Kai!
JA: HOW MANY TRAINING SESSIONS DO YOU DO PER WEEK & THE BREAKDOWN (E.G., WHAT STRENGTH/ WEIGHT TRAINING DO YOU DO AND HOW IS IT STRUCTURED (PRE-SEASON, ETC)?? A typical day on the snow... • Jumping session - approx 4 hours. Includes site preparation i.e., before we jump we have to soften the landing area with shovels and make sure the in-runs into the jumps is clear of loose snow. Depending on the weather, this can takes 2 hours!!! • Anywhere from 12 -20 jumps per session. • Recovery/gym - 2 hours. • Weights/cardio/pilates • 20 min ice bath. • Physio- 1 hr • Mental training -1 hr Movie then BED! In a week we do 3 days on, 1 day off (so 6 training days/week)
JA: IS THERE MUCH CROSS-TRAINING IN YOUR PROGRAM, E.G., SWIMMING, RUNNING? In the off season I try and do as much cross training as possible. I love to run, play badminton, soccer, surf or anything that works my muscles in different ways!
JA: NUTRITION & RECOVERY: ESSENTIAL PART OF TRAINING & COMPETING. WHAT’S YOUR FUEL PRE-DURING-POST EVENT AND WHAT DO YOU DO FOR RECOVERY? I eat a really balanced diet that includes mostly protein. I love salads, curries and
fresh fruit. Aerial skiing is not an endurance sport as such, but our days can be very long out in the cold and the elements. It requires us to be able to concentrate for long periods of time, so I try to stay really hydrated and carry high energy snacks with me.
JA: IF YOU WEREN’T AN AERIAL SKIER, WHAT WOULD YOU BE? Probably a surfer. I’m a beach girl at heart.
JA: YOU HAVE ACHIEVED THE ULTIMATE PRIZE IN YOUR SPORT, WINNING GOLD
AT THE VANCOUVER WINTER OLYMPICS IN 2010. WHAT’S YOUR NEXT BIG CHALLENGE? I want to win another one...as a Mum! I believe I can be a better athlete and I want to complete 4 twists in 3 flips which no female has done before. I think it would be a great achievement.
JA: AFTER VANCOUVER, YOU BECAME A MUM TO SON KAI. HAS BECOMING A MUM SHIFTED YOUR MINDSET OR AMBITION TO COMPETE COMPETITIVELY
OR HAS IT MADE YOUR MORE DETERMINED TO STAY AT THE TOP OF YOUR GAME? It has changed me, but it hasn’t changed my competitiveness and determination to maximise my potential as an aerial skier. Kai has enriched our lives immensely but if I quit aerials now, I know I’d regret it in the future. He is along for the challenge!
JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD AND WHY? I have a lot of different sporting roles models but I am directly inspired by the male aerial
skiers every day. I want to jump like them!
JA: YOUR FAVOURITE MOTIVATIONAL SAYING?
‘Spectacular achievement is always preceded by unspectacular preparation.’
Mr Cricke MIKE HUSSEY
WE KNEW HE COULD DO EVERYTHING, BUT WICKET KEEPING AS WELL? NOW THAT’S JUST SHOWING OFF. MICHAEL HUSSEY IS A COACHES DREAM, ONE OF AUSTRALIA’S ALL TIME FAVORITE PLAYERS AND A RECORD IN ALL 3 FORMS OF THE GAME THAT PUTS HIM INTO THE ‘GREATS” CATEGORY OF ALL TYPES OF CRICKET. IT’S SAD TO SEE HIM RETIRE FROM INTERNATIONAL CRICKET, BUT EVEN SADDER THAT HE ISN’T GETTING PICKED FOR THE ODI’S AND T20’S WHERE WE COULD WELL DO WITH HIS WINNING WAYS AND THE PUBLIC COULD GIVE HIM THE SEND OFF THAT HIS CRICKETING DEEDS AND SERVICE TO AUSSIE COLOURS DEMANDS.
JOCK CAMPBELL 16
AT 37 HE STILL GETS AROUND THE FIELD, BETWEEN THE WICKETS AND IN ANY ACTIVITY INVOLVED IN CRICKET LIKE A 20 YEAR OLD. I ALWAYS TELL PEOPLE (HOGGY & HUSSEY MOSTLY) THAT HE IS THE SMART-MANS VERSION OF BRAD HOGG, JUST NOT AS MUCH OF A PEST. When I was the strength and conditioning coach with the Australian team, no player came into the Aussie squad with anywhere near the work ethic or cricket fitness required to be the best at international cricket. There is such a jump up in intensity of every match from state cricket to international cricket, which requires harder work, dedication and condition in every facet of a player’s game. Not one player came into the side for the first time with the work ethic of a Ponting, Hayden, Gilchrist or Langer. They all had to lift and they worked out there was a large jump. These players would not stand still at training, they would squeeze every ounce of time by working on their main skills like batting or bowling, then spend as much time on the team aspects, like catching high balls, slippers, mid range flat balls, throwing, hitting the stumps, speed work for their fielding and running between wickets and speed technique to help them become quicker. Of course gym work, recovery and the list goes on. That was of course until Mr. Cricket came into the squad. It’s not by accident he had success from ball one in Australian colours, and it’s by no accident he is still one of the best cricket athletes in the world today. There’s a saying 18
that luck is where talent and hard work meet opportunity, but that needs to be clarified. Continual luck or success requires relentless hard work.
WHAT HUSSEY GIVES A TEAM IS A DYNAMIC FIELDING ATHLETE, WHO IS WORLD CLASS IN THE GULLY, IN THE INFIELD AND ONE OF THE BEST OUTFIELDERS WE’VE EVER SEEN IN ODI CRICKET. HE IS A GREAT CATCHER IN ALL POSITIONS, IS VERY FAST AND AGILE AROUND THE FIELD, HAS A STRONG AND ACCURATE THROW AND NEVER GIVES UP A CHASE.
There are not many players in history that can be considered world-class fieldsman in several positions like Mike Hussey. He also takes wickets for the team as a bowler and then running between wickets he can change a game with his positive and explosive intent from the moment he comes to the crease. Mr. Cricket will be great for WA cricket. They must convince him to play BBL next season or at least be involved somehow. It’s sad to see him not playing ODI’s and T20’s but the mark of the man is how committed he was to Scorchers in the BBL this season, wicketkeeping to allow the Scorchers the extra batsmen.
Image: Jack Atley, www.jackatley.com
Hussey epitomizes everything great in our wonderful game. A couple of years ago when Huss was going through a very rare and short patch of bad form, when it was “unfashionable” to support him in the media, Fairfax sports journalist Daniel Lane said I was the only one who he had interviewed that believed Hussey should still be in the team and that he would be a key in our home Ashes series of 2010. I even told Huss the same - that he was better than everyone on that field. Why? Asked Daniel. The answer was simple - because Hussey had it all, and was more committed than anyone I’ve seen. As part of my role with Channel 9 I watch all training sessions during the summer and there was nothing, not 1% of doubt in my mind that he was doing everything physically right in his preparation and commitment that leads to great performance. His skill and temperament was a given, and I can see, when watching closely, when players are past it or drop off ever so slightly in their commitment. And that wasn’t Mike Hussey. I only worked with Mr. Cricket for a short period towards the end of my tenure with the Australian Cricket Team, but he made a massive impression on me. He has continued to do so with his unwavering commitment, passion and enthusiasm to his preparation for and ‘execution’ in (that overused word) international cricket. Have a great retirement Huss!
MR. CRICKET INDEED. HAS THERE EVER BEEN A MORE APPROPRIATE NICKNAME?
JOCK CAMPBELL IS THE HIGH PERFORMANCE DIRECTOR OF JOCK ATHLETIC AND THE FORMER PHYSICAL PERFORMANCE MANAGER FOR THE AUSTRALIAN CRICKET TEAM FROM 2000-2005. DURING THE SUMMER, JOCK IS THE HIGH PERFORMANCE DIRECTOR FOR CHANNEL 9’S CRICKET BROADCAST AND WRITER FOR THE WIDE WORLD OF SPORTS TEAM ON NINEMSN.COM.AU. FOR MORE ON SPORTS HIGH PERFORMANCE, CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL JOCK AT EZINE@JOCKATHLETIC.COM
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Pace Setting made
Easy OVER THE LAST COUPLE FOR MONTHS I HAVE WRITTEN ABOUT GOAL SETTING AND PLANNING YOUR ATTACK ON YOUR GOALS. THIS MONTH I SHARE SOME TECHNIQUES TO GIVE YOU THAT LITTLE EDGE ON YOUR PREPARATION.
DAN ATKINS 22
WITH TRIATHLON TRAINING THERE IS A VERY FINE LINE BETWEEN HOW MUCH VOLUME IS ENOUGH AND HOW MUCH INTENSITY SHOULD BE THROWN IN THERE. I HAVE ALWAYS COACHED ON INTENSITY AND WORKED THE VOLUME UP SLOWLY. FOR ME IT IS ABOUT TRYING TO GET AS CLOSE TO YOUR RACE PACE EVERY SESSION WHILST BEING ABLE TO BACK UP SESSION AFTER SESSION. If you train 9 times a week make sure you train 9 times a week. If your time table only allows you 6 sessions a week make sure every session has an outcome and when you sit down and think about how you went you have complete honesty with your session that you gave it everything you had.
I am going to give a couple of ideas on how to improve your running speed over 5km which can hold through for 10km as well. These sessions are to be conducted over a three week period then followed either by a sprint distance triathlon or a 5km time trial to test where you are at. You need to have a target time for 5km letâ€™s work on less than 20min that is 4min kms pace or better. Now for these sessions to work of course you need to still have two other runs at least so you can still work on your aerobic conditioning (building your engine) as well.
I WOULD DO THIS SESSION ON THE WEEKEND AT A 400M TRACK.
12 x 400m leaving on 2min:
6 x 800m leaving on 3.45:
Holding 1.35-137 (4min km pace) no faster no slower. It should feel easy with the rest, so to make it fair on yourself and to build a little bit of lactate clearing into your system as well, for every second you are either under or over the time do 1 push up per second you’re out!!!! You’ll get up with an even higher heart rate and even if seen as punishment you’ll won’t to hold back if too fast!!!!
Hold 3.10 to 3.14 (4min km pace) but we have dropped the rest period by 15secs over the 800m. So now you’re building your conditioning to improve that 5km race pace. This time 2 push ups for every second over or under!!!! It’s starting to get tough but you should if you have the work underneath you.
DAN ATKINS IS THE DIRECTOR OF D.A.T. RACING IN BRISBANE AND HAS SOME 23 YEARS EXPERIENCE AS A COACH AND ATHLETE. WEEK 3:
3 x 1600m leaving on 7.15: Aim to hold 6.20- 6.30 ( 4min km pace) again we drop the rest period by 15 secs but being the longer distance you’ll get more rest if you pace it right. By this stage you should have conditioned your body to handling this pace better and now you should be floating along looking forward to trying to crack that sub 4min per km 5km effort. No push ups this time, we go to burpees now!!! For every second over or under do 1 burpee. I have seen athletes do 10 burpees in this time and trust me, if you do that you won’t do it a second time!!!
IF YOU HAVE ANY QUESTIONS FOR DAN, YOU CAN CONTACT DAN DIRECTLY: DANATKINS08@GMAIL.COM
OR CHECK OUT HIS WEBSITE DANATKINSTRAINING.COM.AU
SET IT UP Pace setting is a tough one and all too often triathlete’s go out way too hard, then die a slow death. We run off the bike fatigued all the time. So we should train our body to respond accordingly over time. Don’t expect if you have been a 4.15 per km runner to automatically run sub 4min km/s - build into it over time.
Be patient with your progression and make sure every week you test yourself with your pace setting.
Once you have nailed three weeks of this you’re ready for either a time trial or a race! I guarantee if you stick to this sort of plan you will run faster. Of course you still need work throughout the week to get the fitness levels right but testing yourself once a week on the track will help speed this up no problems at all. You can do this same session progression for 10km as well just do the session aimed at 8km, so 20 x 400m, 10 x 800m, and 5 x 1600m, but stick to your pacing. Go faster than your body is used to and you’ll suffer the next day and beyond. FEBRUARY 2013
see better run faster supernova pro
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IT JUST SEEMS LIKE A BLINK OF AN EYE SINCE I WAS IN LONDON AT THE OLYMPIC GAMES, BUT SIX MONTHS HAVE PASSED AND NOW THE FOCUS WILL BE ON THE WORLD CHAMPIONSHIPS TO BE HELD IN MOSCOW IN AUGUST.
Australian Track & Field Series Program: 2 Feb 2013 Hunter Track Classic - Newcastle 16 Feb 2013 Adelaide Track Classic - Adelaide 23 Feb 2013 Briggs Athletics Classic - Hobart 9 Mar 2013 Sydney Track Classic - Sydney 16 Mar 2013 Perth Track Classic - Perth 23 Mar 2013 Queensland Track Classic - Brisbane
Moscow holds a soft spot for me for it was there that I represented Australia in my first Olympics back in 1980. Athletics Australia has recently announced its Selection Policy and Standards for the World Champs and their strategy is to select the strongest team possible, but with an eye to develop international experience for athletes in preparation for the 2014 Commonwealth Games, the 2015 World Championships and the Olympic Games in Rio in 2016. Part of the selection process will require a commitment by athletes to compete in the Australian domestic season which gets underway on 2nd February at Newcastle. Selection priority will be provided to athletes who perform well at the Selection Trials which will be held in Sydney on 11-14 April.
The selectors have outlined that any athlete who wins their event at the Selection Trials and achieves the B Selection Standard will gain automatic selection for Moscow.
6 Apr 2013 Melbourne World Challenge - Melbourne 11-14 Apr 2013 91st Australian Athletics Championships & IAAF World Championships Selection Trial - Sydney
For the majority of the events the selection qualification period commenced on 1st October 2012 and the Australian team has to be submitted to the IAAF by 29 July 2013. Six Australian athletes have been preselected for Moscow. Olympic and defending World Champion Sally Pearson leads the list for the Women’s 100m Hurdles. Pearson created a world’s leading time for 2011 and a new Australian record of 12.28 in winning the World title in Daegu. Australian fans won’t get the chance to see Sally hurdle in the Australian track series, as she will prepare as she has done over the past couple of years by concentrating on the flat sprint events in Australia.
2013 WORLD CHAMPIONSHIPS SELECTION STANDARDS EVENT
MEN A STANDARD
WOMEN B STANDARD
20km Race Walk
50km Race Walk
Lara Tamsett, NSW and Ben St Lawrence, NSW were crowned Australian women’s and men’s 10,000m champions at the ZATOPEK:10 at Lakeside Stadium in Melbourne just prior to Christmas. Tamsett has already achieved the B Standard, but St Lawrence is yet to do so and must achieve a time better than 27min 40secs prior to 29th July.
Mitchell Watt (pictured), Long Jump and Jared Tallent, 50km Walk, both of whom won silver medals at the World Champs and the Olympics have also been pre-selected. They have been joined by Steven Solomon who ran a PB of 44.97 to qualify for the Men’s 400m final in London. Solomon is currently on scholarship at Stanford University in the USA. Two Marathon runners who finished in the top 20 in their respective Marathons in London, Michael Shelley and Lisa Weightman have also been pre-selected. Selection trials for the Marathons, the Men’s 50km Walk and the 10,000m have already been decided. Scott Westcott from NSW was a resounding winner of the Men’s Marathon and Lauren Shelley, WA and Jane Fardell, NSW were first and second in the Women’s, all three running under the IAAF selection standard. 32
Luke Adams, NSW will join Jared Tallent (Vic) on the start line for the Men’s 50km walk at the World Championships after winning the Australian championship in an ‘A’ Qualifying time of 3:57:24 and Ian Rayson, ACT has staked his claim for the third and final spot after crossing the line in second place in 4:00:39, also an ‘A’ Qualifying time. The Australian Track Series has been given an international flavour with confirmation to-date that the South African Blade Runner Oscar Pistorius 400m, New Zealand’s dual Olympic gold medalist in the Shot putt Valerie Adams, two-time Commonwealth Games Javelin champion Sunette Viljoen, also from South Africa as well as countryman and World Championship 400m Hurdles finalist Cornel Fredericks will take part. Viljoen, will provide ideal competition in the women’s javelin for Australians Kim Mickle, WA and Kathryn Mitchell, Vic. On the track, Fredericks is likely to face-off with Australian 400m hurdles specialists Tristan Thomas, Tas and Brendan Cole, ACT. All bodes well for an exciting summer of track & field and you’ll be kept up-to-date with all the action in the Jock Athletic eZine.
PETER HADFIELD OAM IS AN OLYMPIAN WHO REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS.
S P O R T W AT C H
COMBINING NIKE’S UNDERSTANDING OF THE ATHLETE WITH THE GPS EXPERTISE OF TOMTOM, THE NIKE+ SPORTWATCH GPS IS A GAME CHANGER FOR RUNNERS. NIKE+ SPORTWATCH GPS USES BOTH GPS TECHNOLOGY AND THE NIKE + SHOE SENSOR TO CAPTURE EVERY STEP OF YOUR RUN. RUNNERS CAN THEN UPLOAD THEIR RUN DATA TO THE NIKEPLUS.COM WEBSITE, WHERE NEW MAPPING FEATURES ALLOW THEM TO SEE WHERE THEY RAN AND FIND GREAT NEW ROUTES, TRACK THEIR GOALS, RECEIVE COACHING TIPS, CHALLENGE THEIR FRIENDS, SHARE THEIR PROGRESS THROUGH FACEBOOK AND TWITTER. - NO EXCUSES NOW.
GPS SPORTS WATCH
NIKE NIKE+ SPORTWATCH GPS (UNISEX)
STATE JUNIOR U19 TRIATHLON CHAMPION AND KEEN RUNNER.
The watch is the perfect size, not awkwardly big like some. It’s so meticulous that you can glance at your numbers without slowing your pace.
The band is great for my skinny wrist, but could be too short for larger wrists. The tiny USB clasp is built in, quite ingenious!
Functionality/ Ease of Use
It’s a simple watch and the ease of use is undeniably one of its appeals. It has three buttons and will give you all the information you require. Features include backlight (activate by tapping screen), stopwatch, alarm, history and personal records, among a number of stats about your run such as average pace, time lapsed, calories, etc. On top of that, it also comes with a shoe based Nike+ Sensor (shoe pod).
The GPS determines location to accurately record your time, pace and distance; however, some times it can take time depending on where you are, but then you can use your shoe pod. Conversely, it lets you know if you’ve done well at the end of your run with encouraging words such as good job, way to get out there and some times if you’re lucky to break a ‘personal record’ you get FIREWORKS with ‘record’ flashing with sounds. Once you are done, you simply plug watch into laptop/computer and the watch charges simultaneously. The software automatically uploads data onto the Nike website and displays it neatly with map of your run and additional information. It also gives you awards and lets you know of achievements - the other day it told me that in my 100 runs I’ve run the length of Sweden = 550kms, yes I was shocked!
Great value at $199, compared to other watches.
It’s awesome and goes with everything. I have the yellow and black watch, but it also comes in blue/black, white and plain black. I’ve had some other athletes come up and ask me about this ‘watch’, so must be OK!
Great functional watch, if you just want something that works without agitation!
RATING OUT OF 10 NIKE+ Sportwatch GPS
WOMEN IN SPORT & EXERCISE
ONCE UPON A TIME THERE WAS GIRL WHO GREW UP BY THE BEACH AND FELL IN LOVE WITH WAKING UP EVERY MORNING TO RUSH OUT THE DOOR TO SWIM OR TO RUN OR DO ANYTHING THAT WOULD SEE HER CATCH THE FIRST PART OF THE DAY BEFORE THE REST OF THE WORLD. SHE LOVED THE ADRENALIN RUSH OF RUNNING AND SWIMMING SO MUCH AND ALONG WITH HER COMPETITIVE NATURE SHE FOUND LOVE AND SOME SUCCESS IN THE SPORT OF SURF LIFE SAVING. LOOKING FOR A NEW CHALLENGE, SHE FOUND TRIATHLON AND ALONG WITH IT SHE FOUND NEW FRIENDS, AN AMAZING WAY OF LIFE AND NEW GOALS SHE DIDN’T THINK SHE COULD ACHIEVE. AFTER THAT SHE FOUND SUCCESS AT MANY A –RACE, LEARNT FROM HER MISTAKES AND NEVER MADE THEM TWICE. SHE TRAVELLED THE WORLD WITH HER BIKE IN TOW AND RACED IN SOME OF THE MOST AMAZING RACES, WITH SOME OF THE MOST AMAZING ATHLETES ALONGSIDE HER, WHICH LED HER TO BECOME A WORLD CHAMP. AFTER THAT, SHE RETIRED FROM THE SPORT AND LIVED HAPPILY EVER AFTER.
OK, SO I DIDN’T GET MY FAIRY TALE ENDING, BUT I GOT AN ENDING AND AT THE TIME IT FELT LIKE SOMEONE RIPPED THE LAST FEW PAGES OUT OF THE BOOK AND SINCE THEN IT HAS FELT LIKE I HAVE HAD TO QUICKLY SCRIBBLE THE LAST FEW SENTENCES ON THE BACK PAGE JUST FOR THE STORY TO MAKE SENSE. When I first started the wonderful sport of triathlon, I am not going to lie, I was very happy with the weight loss that came with running, swimming and riding my way through life.
I am not really sure when I went from happy to lose weight to being completely obsessed with it. But I do know that once I got on that train and I couldn’t get off. Losing weight, what my body looked like and what I was going to eat, consumed my every waking moment. What would I do? I was petrified of carbohydrates and I would eat only just enough so that I knew it would fuel me for my next session and despite always being hungry I would avoid carbs like the plague.
WOMEN IN SPORT & EXERCISE
I took great pleasure in getting out of the pool first thing in the morning, not feeling hungry and hoping a coffee may fill me up until lunchtime. I would avoid eating ‘real’ meals and snack on nuts or anything that would give me energy to last a session but what whatever it was, it would be something that I considered healthy but would provide very little fuel. It became this vicious cycle – because I wouldn’t fuel my body properly, my body became so stressed and I began to retain kilos and kilos of fluid and gained weight. So what did I do? I ate less. I never mentioned to anyone the internal battle that I fought every single day. Coaches had advised me to go to nutritionists in the past, like I know most triathletes do to get the balance right. I went, I sat there and listened to everything that they had to say. They would give me these incredible meal plans that would detail the most amazing array of foods that I was able to eat to get my body to do what it needed to if I wanted to train and race. Walking out I would feel in control knowing that if I followed that plan, I would train better, feel better and I wouldn’t have to fight with myself everyday, and that was exactly what I wanted. FEBRUARY 2013
Each time I went to a nutritionist, following their plans would only last about two weeks before I would revert to my old ways. A ‘good day’ would be when I could get through a day of training only eating a quarter of what I was meant to eat. I didn’t know when to stop, but looking back, I am thankful that my body did. In the February 2012 issue of this magazine, I told the tale of the stress fracture in my hip – one of the strongest bones in the female body. In conjunction with that, I had not had a proper menstrual for almost three years. Following a lengthy rehabilitation of my hip, the joint started to calcify and I was left with some really scary realisations:
I could be developing osteoporosis at 25 and I may not be able to have children… all in the pursuit of sport? I couldn’t go through that turmoil anymore and faced with those scary implications of what I was doing to my body, enough was enough - it’s hard to dance with a devil on your back. I have hung up the bike for a while and as fate works out I turned my attention to my career as a journalist and landed a job as a sports editor in Armidale NSW – a welcomed distraction that has seen me able to become much healthier.
Unfortunately at the moment ‘healthier’ does not include my number one passion -triathlon. I am scared I will do stupid things again. I am scared that I will go back to those days of being totally consumed by what I am and not eating. I know that as triathletes we are always looking to improve, we are over achievers and we become so focused and so driven that we will sometimes sacrifice everything, including our health, to achieve our goals. I do look forward to getting back to triathlon and loving the sport along with all the wonderful things that it brings to my life without the fear that for so long dominated my every thought. It is always darkest before the dawn and hey, who knows, I may even get my fairy tale ending one day.
THE BUTTERFLY FOUNDATION REPRESENTS ALL PEOPLE AFFECTED BY EATING DISORDERS – A PERSON WITH AN EATING DISORDER, THEIR FAMILY AND THEIR FRIENDS. IF YOU OR SOMEONE YOU KNOW NEEDS SUPPORT, YOU CAN CONTACT THEM ON 1800 33 4673 OR VISIT THEBUTTERFLYFOUNDATION.ORG.AU
WOMEN IN SPORT & EXERCISE
ELOISE WELLINGS All images courtesy of Johnathon Wellings, www.birdandbee.com.au
WOMEN IN SPORT & EXERCISE
TYING MY OWN
RUNNING SHOES NOWADAYS IS PROVING MORE DIFFICULT THAN THE RUN ITSELF. ACCORDING TO MY FAITHFUL PREGNANCY APP, WEEKS 22-26 ARE MEANT TO BE, POETICALLY PUT, A “CRAZY TIME GROWING PHASE”. AND SINCE I’M ALREADY FEELING BIGGER THAN LANCE ARMSTRONG’S PORKY PIES, I’M STANDING BY, MUMU IN HAND, AND I’M READY.
THE DESIRE AND NEED TO AVOID RUNNING IN THE SAUNA THAT IS SYDNEY THESE LAST FEW WEEKS THROUGH JANUARY HAS BROUGHT A FEW CHANGES TO ROUTINE. THE GENERAL ADVICE FOR PREGNANT WOMEN IS TO NOT LET YOUR BODY TEMPERATURE EXCEED 38 DEGREES. I’ll check the weather forecast before going to bed the night before and if it’s going to be hot I’ll either get up a little earlier to run (before sunrise), run a bit shorter and run on the treadmill in a well air conditioned gym or I’ll go swimming instead and wait for the glorious southerly to rip through before running again. Because of the heat, I’m out the door before 730am at the latest so it 46
means an early morning or choose a different type of exercise. Recently, (and probably because of said sauna) my husband has been getting a feel for what I may sound like during labour!
I’ve experienced a couple of middle-of-the-night leg cramps. I’ll wake up suddenly and writhe around, trying, in vain, to scream the cramp away. It subsides after a few minutes but at 3am, it’s unpleasant in the extreme, resulting in an overflowing swear jar. Thankfully, a nightly Magnesium tablet has since knocked the dead-of-night scream-fest on the head. It’s been a fun month to be out exercising, especially in Cronulla, joining the hundreds of peeps who have made new years resolutions to get fit and healthy (lose the Christmas pudding) - it brings a buzz about the place. I get inspired by everyday people who begin to break a lifetime of bad habits to get healthy and reach a goal that they thought was beyond them. Speaking of which, my diet has changed considerably since falling pregnant. This has got to do with the fact that I was ‘up the duff’
WOMEN IN SPORT & EXERCISE
less than 10 days after the Olympics. My diet whilst training for London was calculated, regimented and pretty much the same thing every day to give me the right amount of energy I needed for training but also to remain light enough to race. Nowadays, my diet is a lot more relaxed to include all of the food groups that will help provide nutrients to my growing baby which includes a higher volume of food, more regular meals and more flexibility in food decisions. It changes every day except breakfast (I have to have The Muesli, it’s amazing!)
GENERAL DIET @ WEEK 23 PRE-RUN: A banana BREAKFAST: Bowl of ‘The Muesli’ with natural yogurt. Fresh orange, carrot and ginger juice, cup of tea. Pregnancy vitamins.
MORNING TEA: Apple and a handful of almonds
LUNCH: Chicken, avocado, baby spinach salad with toasted pita bread
AFTERNOON TEA: Carrot sticks and hommus, row of dark chocolate
DINNER: Steak with mashed sweet potato and broccoli
POST DINNER: Glass of milk with pregnancy vitamins
WOMEN IN SPORT & EXERCISE
NB: Don’t be fooled, I’m not this “good” everyday. When I cave to cravings (blame it on the baby), it’s been known to be hot chips with chicken salt for lunch and ice cream for dinner.
What can I say? My baby felt like it wanted ice cream for dinner - who am I to deny it? Interestingly enough on the odd day that I’ve eaten poorly like this I always feel like total rubbish the next day. It’s a good experiment in just how much diet affects not only energy levels but levels of motivation as well. Because of my recent screamin’ cramps I’ve also been more aware to drink enough water to stay well hydrated. I’ll try and keep this up (regardless of the copious trips to the toilet) in order to save my labour lungs and swear -jar coins for the real thing. At the moment I’m humoured by strangers that feel compelled to give my belly a light touch. My local supermarket is a haven for this. I’m not uncomfortable with it. It humors me that we’re all of a sudden best friends because we’re both considering the array of spaghetti sauces in aisle 5. I’ll just cop it until they retreat their hand and then take them by surprise by giving them a little rub on their belly in return…a nervous laugh ensues, then we go our separate, spaghetti sauce ways.
ELOISE WELLINGS IS AN OLYMPIC 10,000M AND 5,000M TRACK ATHLETE AND FOUNDER OF THE LOVE MERCY FOUNDATION. WE ARE PRIVILEGED TO SHARE EL’S INCREDIBLE JOURNEY WITH YOU, FROM A PREGNANCY AND EXERCISE PERSPECTIVE.
REMEMBER, ELOISE’S EXPERIENCES WILL BE INDIVIDUAL TO HER, SO WHETHER YOU’RE THINKING ABOUT HAVING A BABY, ARE ALREADY EXPECTING A BABY, OR WANT TO GO AGAIN FOR THE 4TH TIME, ALWAYS CONSULT YOUR GP OR SPECIALIST FOR THE RIGHT PLAN AND ADVICE TO SUIT YOU!
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A Word from the “Good Doctor”
but all the following contribute. The hormone
ELOISE CONTINUES TO HEED GOOD ADVICE
vein draining the blood from the lower part of
AND COMMON SENSE ESPECIALLY DURING
the body), there is increased back flow of blood in
SYDNEY’S HOT, HUMID WEATHER. HERE IS
the legs. This causes stasis of blood in the lower
A GENERAL RUNDOWN:
limbs especially at night when not moving and
Progesterone increases as the weeks go on and causes the blood vessels to dilate throughout the body. With the added pressure of a growing baby and uterus on the inferior vena cava (the large
reduced flow of blood through the muscles of the Core temperature of the body rises by up
lower limbs. There is a build up of lactic acid in
to 1 degree Celsius during pregnancy. This,
the muscles of the legs, just like exercising to the
coupled with an increase in core temperature
very limit and pronto, a terrible cramp comes
during exercise, means pregnant women must
from nowhere. Immediate management is as
be cautious particularly in the current weather
for any cramp, with stretching of the affected
conditions not to overheat. Prolonged and
muscle. Prevention is better than cure of course.
excessive overheating can be harmful to the
Magnesium is known to stabilise muscle cells
fetus, especially in the first 3 months. Following
and while not proven through formailsed
these simple guidelines will avoid overheating:
trails, I certainly find in my own practice that Magnesium taken at night or twice daily stops
1. Drink plenty of water during and after
muscle cramps for most women.
exercise. 2. Exercise cautiously in hot or humid conditions. Avoid exercising during the hottest and most humid parts of the day. 3. Exercise in a well ventilated area. 4. To assist with cooling of the body, wear clothing that allows evaporation from the skin. 5. Stop exercising if you become breathless or fatigued. The second issue Eloise has faced this month is leg cramps. The mechanism of leg cramps is poorly understood and probably multi-factorial. There is little research to demonstrate an exact cause
DR. JAMES OPPERMAN IS ONE OF SYDNEY’S LEADING OBSTETRICIANS AND GYNECOLOGISTS AS WELL AS A MAD-KEEN ULTRA RUNNER. TO LEARN MORE ABOUT DR OPPERMAN AND HIS SERVICES, CHECK OUT HIS WEBSITE, WWW.DROPPERMAN.COM.AU
OR CONTACT HIS ROOMS AT HURSTVILLE PRIVATE HOSPITAL: 02 9570 5599. FEBRUARY 2013
Yummy Mummy YOUR GUIDE TO EATING RIGHT DURING PREGNANCY: PART 2
REBECCA GAWTHORNE 52
WOMEN IN SPORT & EXERCISE
IN PART I OF YUMMY MUMMY, WE LOOKED AT HEALTHY EATING FOR EXPECTING MUMS, INCLUDING THE DIFFERENT FOOD GROUPS AND THE TWO KEY NUTRIENTS FOR WOMEN DURING PREGNANCY - FOLATE AND IODINE. IN PART II, WE TALK MORE “ESSENTIAL NUTRIENTS”, GIVE ADVICE REGARDING SEAFOOD & MERCURY LEVELS AND DETAIL VITAL FOOD SAFETY INFO FOR MUMS-TO-BE.
NUTRIENTS DURING PREGNANCY YOUR BODY NEEDS EXTRA VITAMINS, MINERALS AND NUTRIENTS TO HELP YOUR BABY DEVELOP. IN ADDITION TO FOLATE & IODINE PREGNANT MUMS ALSO NEED:
Good sources of iron in food include: • Beef • Lamb • Chicken • Fish and • Eggs.
These animal sources of iron are called haem iron and are easily absorbed by your body. Plant sources, called non-haem iron, include green vegetables (broccoli, cabbage and spinach), legumes, beans, lentils and breakfast cereals fortified with iron.
During pregnancy, your body needs a lot more iron. Iron forms the red blood cells for both you and your baby. So essentially, your baby needs iron to grow. In fact, when your baby is born, it will take iron from you to last it 6 months after birth! So its very important you get enough iron.
WOMEN IN SPORT & EXERCISE
Your body will absorb plant iron better if you have it with Vitamin C. Try drinking a glass of orange juice or having citrus fruit when eating green vegetables. OMEGA-3 You have probably heard of omega-3s before. Omega-3s are a type of fatty acid that is essential during pregnancy. Your body can’t make omega-3s, so you need to get them from food. Omega-3s are needed for the development of your baby’s central nervous system. Emerging research has also shown that two types of omega-3s, EPA & DHA, are vital for brain and visual development in babies, verbal intelligence, fine motor skills and even social behaviour.
But Omega-3s are found in fish, right? Whilst it’s very important to eat fish during pregnancy to ensure your bub’s brain gets the omega-3s it needs, you must be careful about which fish you choose. Some fish may contain mercury levels that could harm an unborn baby. The NSW Food Authority has all the right advice for how to safely include fish in your diet. See the brochure link on page 62.
FOOD SAFETY Food safety is very, very (did I say very?) important during pregnancy. When you are pregnant, hormonal changes can weaken your immune system, making it harder to fight infections. There are two types of bacteria which are particularly dangerous during pregnancy: 1. Listeria 2. Salmonella These bacteria can cause premature birth, miscarriage or damage to the foetus. To reduce your risk of food poisoning and keep your food safe for a healthy pregnancy, there are a few simple food safety steps you need to follow.
WOMEN IN SPORT & EXERCISE There are also certain foods that are considered high-risk during pregnancy due to the potential food poisoning risk they pose. You should eliminate these foods from your diet when you are pregnant.
THE NSW FOOD AUTHORITY PUBLISH A GREAT FOOD SAFETY GUIDE FOR EXPECTING MOTHERS. SEE TABLE 2 FOR THE GOLDEN RULES OF FOOD SAFETY AND USE TABLE 3, HIGH RISK FOODS TO AVOID WHEN PREGNANT, TO KNOW WHAT FOODS TO AVOID.
Rebecca Gawthorne - Diet itian & Nu tr it io n ist BN ut rD i et (H ons I ), A P D , AN
“Feel, Look & Live Healthier” As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster. Should I see a Dietitian? If you need help with, or experience any of the following, you will benefit from seeing a Dietitian: ·
Slow or plateaued results from your exercise
Clinical conditions including:
Lethargy, tiredness, weak immune system
Sport nutrition training and competition diet
Help with weight loss
High blood pressure
Mood swings, food or sugar cravings Safe muscle building
Digestion & gut problems
Food allergies & intolerances
Health Fund & Medicare Rebates available.
JOCK ATHLETIC WOULD LIKE TO SAY A VERY BIG THANK YOU TO ALL THOSE WHO CAME DOWN TO WANDA BEACH, CRONULLA ON AUSTRALIA DAY TO TAKE PART IN THE 2ND ANNUAL JOCK ATHLETIC RUNNING FESTIVAL. We were blessed with weather this year with approximately 250 entrants taking part across both events, the 2.5km Jane McGrath Classic (JMC) and the 6km Wanda X-Treme 6. We are happy to report that we were able to raise approximately $6000 for the McGrath Foundation from proceeds from the Jane McGrath Classic. Congratulations to defending Wanda X-treme 6 champions, Michael Prince, 60
Australian Triathlon champ, outright winner of the Wanda X-Treme 6 and Laura James, who smashed the womenâ€™s field, again! In the Jane McGrath Classic 2.5km Family Fun Run/Walk, it was a battle for the top 3, with Matt Counsel proving way too strong, winning ahead of Jock Campbell & Anthony Peridis. Our own Melissa Campbell came home first after almost missing the start, followed by Lily Brown & Davina Smith. And FINALLY, after 3 attempts, Splash Tapas Bar won the coveted Jane McGrath Classic Corporate Dash. Congratulations to Anthony Peridis and his team on an awesome display of athleticism.
We say thank you to Brad Whittaker & Sutherland Shire Council and Wanda Surf Club for their great support and help - we couldn’t do it without you. Thanks also to our great course marshals and volunteers for their tireless efforts on organising the event. And finally to the support of the participants for an event that raises such great money for charity and means so much to us, cheers to you.
SEE YOU NEXT YEAR. TEAM JA
THANK YOU TO OUR SPONSORS:
• CRUST GOURMET PIZZA BAR CRONULLA
• SPLASH TAPAS BAR • BDO CHARTERED ACCOUNTANTS • RUNNULLA • ADIDAS EYEWEAR AND • SKINS COMPRESSION GARMENTS THEY COME BACK YEAR AFTER YEAR TO LEND THEIR SUPPORT TO THEIR LOCAL COMMUNITY! THANK YOU!
S FROM LT U S E R D N A S YOU NEW G IN R B E W H T EACH MON ricket) ICKY PONTING (C R ) g in nal n n ER (Ru from Internatio d re ti re .DEARNE COOP h g ou h Alt acking cured the moment, b t a le ro Ponting has se a y n k o ic R Is , et k ic in cr aw from 2012 with Price at the IPL ve er es R t es up her results h a the hig n at the Wand ru . ch a e b m k 2 India - $400,000 in in the s n io ct d n au 2 a s ival as well a Intercities carn he is in great S l. a iv rn a C ly n G at the Ma SURF LIFE SAVIN es tl ti te ta S e th to ng competition, vi sa fe li rf form leading in su Also in Furniss Jay to s on ti la tu ra cong um ing) n n u (R M ) and Mitchell All W JE S A N N g n ti ALI n se re l a (rep carniv itory) at Manly SLSC Northern Terr g n ti 1st 2km beach n se re il ep ra (r T in the Sydney s in the pool! lt su re at re g and 6th place e lso on som Manly Dam. A t a going strong in m k 0 so 1 al s er lm Serie Pa l el me 6 Mitch d at e Wanda X-Tre th in d n ent, coming in 3r 2 ev e h m ac ca be m 2k e e th t to th ! ay after a sprin s. Well done gents on Australia D Wanda Intercitie e th e mate! finish. Well don nning) JAE WITHERS (Ru ) g n li yc eeps (C ORE g teenager k n u yo ROCHELLE GILM g in is s om Pr Santo cond in the 24km too, with two se ls oa Second place g g in r k e ic d k n nU t the Tour Dow t Manly Carnival n ce re e th Womens Cup a at s g January placin ival. n Sunday 20 o e id la e d A a Intercities carn in d an W t d a an th r te that day. La after flying in London for the in ck a b s a w e week, sh nda the Wiggle Ho f o ch n u la l a offici off to 5 January and 2 n o ch n u la m tea uary. Qatar on 30 Jan
ABROAD. D N A E R E H , S ATHLETE M JOCK ATHLETIC GLENN McGrath
in January e m a F f o ll a H t e the ICC Crick â€™s best ever d rl o w e Was inducted into th f o e ute for on orts 2013. Fitting trib l member of the Jock Athletic Sp ecia role as is h p u e k ta bowlers and a sp to now in India is n n le G g bowling . in y c m la e p d a re , Ac y m e d MRF Pace Aca Pidge. Well s n o ti Director at the la tu ra g n Lillee. Co legend Dennis Deserved!