Striders Session Update

All our sessions are still running as advertised on our schedule [click here and follow the links].
Tuesday and Thursday mornings Lake Samsonvale sessions [5:30am] are still happening. We are no longer running on the lakeside gravel trails due to the darkness. We have a number of routes we follow including a run to the dam wall and back thru the waterworks Big Dipper.

The Mon & Wed mornign walks [Mums on the Move] at 9:00am after mornign school drop off is still going. Tuesday nights at 7:30pm was growing until the cold snap, but a number of timid souls missed out this last week. Once harassed they will return!

I am doing a Wed am [5:30am] 10km fartlek run from Lilley Road Park over a fantstically undulating course which takes in the new link road from South Pine to Kremczow Road. There are two of us at the moment, all are welcome. 'Fartlek' is Swedish for 'speedplay'. Our strategy is to sprint all the uphills and run neutral on the downs and flats. Its a great workout! It is a training run rather just a run.

Steve is still fronting up for 5am Wed morning Bayside runs, and won't give up for winter lest he becomes lazy and bitten by the Doona Bug. Don't let the Doona Bug bite you, its worse than having an injury. Well it is an injury of sorts - its a serious tear of the heartilege, a condition which can affect people for the whole of winter and into the summer, making them lazy and and unfit.

Reckon you can beat a steam train?

If you do, this race is for you! An 18.5 km foot race against the famous 'Valley Rattler' Steam Train. Includes an individual run or team challenge. Teams are made up of 4 competitors and each member completes approximately 4.5 km.
Where: Gympie
When: Monday 12 June
Train departs Gympie Station for Dagun at 8.00 am with the first 300 runners to register. Other runners and supporters are taken by bus to the start of the race. The race begins at 9.30 am from Dagun.First runners cross the finish line shortly after 10.30 am and competitors and supporters will enjoy entertainment throughout the day at the old Gympie Station.
11.30 am - Course timing closes.
12.00 noon - Presentations and random draws.
Buses will transport the team challenge runners to their changeover points from Dagun.
Food will be available at both Dagun and Gympie Stations

I'm thinking of going to this, sounds like a whole lot of fun for me and the kids. The missus will have to grin and bear it....
Stan

A walk this weekend could Work Wonders!

This Saturday you can walk and help raise funds for the Royal Children's Hospital [Working Wonders Foundation]. Check our the details and register here
The route is fantatstic, lots to look at. The atmosphere is festive and the cause is great!

It's never too cold to run!

This morning we had our first taste of winter, and a sharp reminder it was! Many runners go into hibernation during winter, imagining that it is too cold to run. The alarm is greeted by simply pulling the doona cover higher and settling in for that last hour or so.
These days though there is some excellent gear available to keep you warm enough, without making you sweat on those snappy winter mornings.
From the bottom up here's some tips for keeping warm:
TIGHTS - you can wear either basic running tights or compression tights whcih are all the rage. Compression tights help reduce muscle vibration, aid circulation and are used generally for recovery as opposed to actual running. The most popular brand of compression tights are made by SKINS. Other brands are cheaper but don;t offer the strength and compression of Skins.
Other running tights simply help keep you warm If you are strapped for cash, head into Kmart and purchase some basic black tights from the ladies section, no one will very know. The only disadvantage is that they are cotton and not wicking. Another problem is that some guys are self conscious about wearing tights. You may also notice that other people haven't gotten over tights. My famliy fall about in fits of laughter when I appear in my tights!
Well, get over it everyone. Men have been wearing tights since before Shakespeare. If its good enough for Robin Hood its good enough for me!

LONG SLEEVE TOP: Must have for winter. Make sure it is a wicking material, COOLMAX is best.

GLOVES: White cotton gloves for $2.50. Just right for keeping your fingers warm without making your hands sweat.

EAR WARMERS: $15 from cycling shop, keep your ears warm and toasty

RUNNING JACKET: only for when it is VERY cold, get them cheap at aLDI ofr $20 or spend up big on a Asics one for $120.

Go on then, get out there and enjoy yourself!

Great Walks #1 - Bullocky Rest, Lake Samsonvale

This has to be one of the best places for a walk in the shire. Beautiful scenery, good walking paths, lots of shade along the way, good amenities and parking.

Where: Forgans Road, Joyner. Head west from the Ira Bickby roundabout on Samsonvale Rd, turn right into Forgans Road. Bullocky Rest picnic area is 1km on the left.
UBD pg 90 4M
Distance: The actual Bullocky Rest peninsula walk is 3.5km. You can double back for a 7km walk, or do a loop walk following Joyner Road back from inside the fence at the Forgans Cove causeway. I estimate the loop to be a 5km walk, start to finish.
Features: No traffic, beautiful scenery, flat trails, lots of trees, peace and quiet.
Check out the SEQ Water weblink here

Double Amputee Reaches Everest Summit

Sir Edmund Hillary has hailed double amputee Mark Inglis's conquering of Mt Everest a "remarkable effort".
Inglis, who lost his lower legs to frostbite 23 years ago, reached the summit of the world's highest peak overnight - the first double amputee ever to do so.
Wow, awesome story - check out the rest here

Another good reason to join Striders!

AUSTRALIA is sitting on a time bomb of disease and early death, according to the first national survey to examine how quickly diabetes and other health threats linked to obesity and poor lifestyle are taking hold.
New figures reveal 100,000 people each year develop diabetes, which in turn doubles their chance of dying during the next five years, according to the study of more than 6000 men and women, to be released today by federal Health Minister Tony Abbott.
For the rest of the article click here

Combine Walking with your Holidays

Ever thought of going on a walking holiday? Many have, and Australia is the ideal country to do it in with endless breathtaking walks which will get you places where cars can only dream of going.
It will kepp you healthy as well and work up a good appetite for teh evening meal. Here's a great website about how you can plan your Aussie Walking Holiday

Great Walking Tips

10,000 STEPS A DAY
10,000 steps a day - pedometer walking program, walking routine, beginning walking, beginner walker"How many steps do you walk each day?Maybe you have heard the recent guidelines about walking 10,000 steps per day. How far is 10,000 steps anyway? The average person's stride length is approximately 2.5 feet long. That means it takes just over 2,000 steps to walk one mile, and 10,000 steps is close to 5 miles.A sedentary person may only average 1,000 to 3,000 steps a day.

For these people adding steps has many health benefits. I have outlined the basic 10,000 steps program, but also added a commentary below. A reasonable goal for most people is to increase average daily steps each week by 500 per day until you can easily average 10,000 per day. Example: If you currently average 3000 steps each day, your goal for week one is 3500 each day.

Your week 2 goal is 4000 each day. Continue to increase each week and you should be averaging 10,000 steps by the end of 14 weeks. Wearing a pedometer is an easy way to track your steps each day. Start by wearing the pedometer every day for one week. Put it on when you get up in the morning and wear it until bed time. Record your daily steps in a log or notebook. By the end of the week you will know your average daily steps. You might be surprised how many (or how few) steps you get in each day.

There are many ways to increase your daily steps. Use your imagination and come up with your own list:
· Take a walk with your spouse, child, or friend
· Walk the dog
· Use the stairs instead of the elevator
· Park farther from the store
· Better yet, walk to the store
· Get up to change the channel
· Window shop
· Plan a walking meeting
· Walk over to visit a neighbor
· Get outside to walk around the garden or do a little weeding

Continue to track your daily steps and/or mileage; and keep notes on how you feel, how your body is improving, or other changes you are making to improve your health.If you are in very poor physical condition or at any point you feel that you are progressing too rapidly slow down a bit and try smaller increases. If you have any health concerns seek your physician's advice prior to starting or changing your exercise routine.

For more info go this excellent site for walkers called The Walking Site

Running website review

By far the best online running community in the Autralian websphere is coolrunning.com.au
It's not so much a website as a chatboard for runners of all abilities. You can find out what races are on and listen in or even participate in conversation about a range of running related topics.
You can find people with the same injury as yourself and their stories of how they recovered, and post questions about anyting to do with running.
There are plenty of knowledgeable people wo contribute to the site.
Another aspect of the online community is its physical presence in races. Coolrunners identify themselves with hats, caps, singlets and shirts whcih can be purchased.

I've worn one in the Melbourne and Brisbane Marathon and as a result received enthusisatic support, including an icy pole from a young girl in Melbourne, who ran after me down the street after I had dropped it.
In both races the respective 'cheer squads' provided much needed support at a critical time in the race. Being runners, they know where the 'breakdown' points are where people need the most encouragement.
You can use your name or an alias to post, and your identity need never be known.
The whole project is a not-for-profit venture run voluntarily by Kevin Tiller and some helpers.

It has become an important part of the national running scene, building community and provided heaps of encouragement and advice. There are no other sites in my opinion that come near coolrunning.
Check it out and have a sticky beak!
Stan

Life Balance Seminars registrations start

Advertising for Life Balance Seminars will start as of next week, get your registrations in a.s.a.p. and reserve your place. Email us here to book.

Life Balance Seminars - 8, 15, 22 June

Coming up soon, a series of seminars which can give you some good tips on nutrition, excercise, stress and time management and spiritual growth. These seminars are free, and will go from 7:30pm to 9:15pm. More info at southpinechurch.com, follow the links.

Indian boy ultra-marathoner

Get this startling news about a little ankle snapper running ultra-marathons?!:
He runs seven hours at a stretch, sometimes as much as 48km (30 miles). On a daily basis.
And Budhia Singh is just three and a half years old.
When Budhia's father died a year ago, his mother, who washes dishes in Bhubaneswar, capital of the eastern Indian state of Orissa, was unable to provide for her four children.
She sold Budhia to a man for 800 rupees ($20).
But the young boy came to the attention of Biranchi Das, a judo coach and the secretary of the local judo association.
Mr Das said he noticed Budhia's talent when scolding him for being a bully.
"Once, after he had done some mischief, I asked him to keep running till I came back," Mr Das told the BBC.
"I got busy in some work. When I came back after five hours, I was stunned to find him still running."

Bay Cycle Review

Our wednesday morning ride is starting to attract people which is great. But i thought i would give some more details to everyone. We leave the church carpark at 5am sharp. Then we decide which of the three variations of the ride we will do, 45, 50 or 55km.

We head out through aspley then out to the bay at shorncliffe. We do the hill and the water front then head back. Our average at the end of the ride is usually about 32km per hour. Its a great ride and there are no real dangerous sections when it comes to traffic.

So get on your bike and ride.

STEVE

It's getting cold!!!

Now for all you runners out there that's no big deal, but for cyclists AHHHH!!

In fact a lot of cyclists put there bikes into hybination for a few months fearing the wind chill factor. Especially those of us who ride at 5am. However i have noticed a speacial trend in the cycling around brisbane and have a system to help you get the jump on everyone else.

You see the cold weather comes and the bikes dissappear. Then just after the tour de france is telecast on SBS (best TV all year, thanks SBS) all the cyclist re-emerge. If you keep going during the winter when the hoads return to the roads you will be leading out like a legend. At this time of year all you need is some arm warmers and a wind vest. You can go to a cycling shop and spend up big or just get some gear online. Large shops like anaconda sell fluid gear cheap all year round. When it gets really cold though, i say splash out and get a lined long sleeve jersey. They are awesome! When i have it on all i need is knee warmers, but some people buy long leg knicks as well.

I bought my winter kit three years ago and all but the knicks are still kicking, so its costly at first but can be managed (just like everything in cycling). Remeber winter weather is the best for cycling, you just need to keep warm.

The hard part this year will be getting any sleep with the world cup and then the tour. At least this year the stupid ashes won't be telecast during the final stage in Paris!!

STEVE

Tuesday Night Run Progress Report

Tuesday Night running session is going well. Gabriel has been hosting this run which has seen a number of women initially and now a bunch of new blokes turn up. The run is an easy one, 35min max taking in a route which includes the old and new parts of Eatons Hill. The route changes direction each Tuesday and new routes will be added.
If you would like to come along, try to wear white clothing and if you have any high vis gear you can wear that as well to make sure you are very visible to cars for the parts of the run where you will be crossing the road etc.

The run meets and warms up from about 7:20pm, sets off at 7:30pm and returns by 8:05, for a warm down in the car park.

Gadget Report #2

Rid yourself of the “destructive energy of impact” and walk on the water.$899 buys you a gadget that will let you propel yourself effortlessly along with the grace and beauty of swans, while reducing weight, wasteline and the burger you ate at lunch.

Walk on Water - Sea Jogger Systems Inc. Introduces Its Revolutionary, Unique, Patented Water Walking System Called Sea Jogger
Addressing the latest trend in fitness and recreation, revolutionary Sea Jogger allows the user to exercise and relax at the same time. This unique and easy-to-use personal water propulsion system provides no-impact exercise by converting the destructive energy of impact into exercise. Sea Jogger is totally portable and lightweight. Easy to assemble and disassemble, Sea Jogger fits into a custom bag, which makes it easy to carry on a shoulder or in a car. Sea Jogger utilizes a unique, quiet and effective fin propulsion system which allows you to glide effortlessly on water. Using Sea Jogger is so easy - just set up, step on and walk. Sea Jogger moves forwards or backwards, and it is easy to turn and change directions. Sea Jogger is extremely stable and comfortable. There is no need to take off your shoes or get wet. You just naturally walk on water. If you can walk, you can walk on water with Sea Jogger.
Inventor Gregory Lekhtman, whose worldwide, award-winning patented products include Exerlopers no-impact running shoes and Insta-Pulse heart-rate monitors, and others, explains how Sea Jogger works:
“Sea Jogger’s patented construction performs a unique functionality, which is to effortlessly walk on water. This functionality is achieved by a combination of rugged aluminum parts and flexible polymers. Sea Jogger consists of a collapsible frame, two high-quality inflatable pontoons, two elongate members with flexible fins, a flexible floor, which attaches to the frame and a flexible rudder with a handlebar. The fin propulsion system works on the energy of a person’s weight transfer while walking on the flexible floor. This causes the up- and-down movement of the elongate members with the fins attached to them, resulting in forward propulsion. In addition, this combination provides a noiseless operation with excellent efficiency of propulsion. “Sea Jogger moves forwards due to the fin propulsion and backwards due to the operation of the flexible, fin-like rudder. Easy steering is achieved by the efficient front rudder, which has two functions: steering and backward propulsion. The rudder is connected to the steering column and handlebar with comfortable handgrips. Sea jogger is extremely easy to operate since the operational movement is a natural motion of walking in place.”
Manufacturers Suggested Retail Price: $899.00
Website: http://www.seajogger.com/

Gadget Report

Do you struggle trying to convince people around your house [or even strangers] to massage your weary and damaged legs? Fret no more, Massage Stick has arrived in Australia thanks to seemerun.com.au I got hold of one of the sticks over the weekend and look forward to using it as soon as my pain from the Half subsides. Check out their website here.
They have also imported a product to rival Bodyglide, called Sportshield.
Chafing should be a thing of the past with the products you can purchase these days. I have been using Bodyglide, which is a silicon based product which doesn't stain, doesn't melt, and provides maximum protection. I've run Comrades 90km with no chafing at all. I have a few sachets of Sportshield if you are interested in trialling it, they have handy wipe on applicators. It is a lot more slippers to the feel than Bodyglide, and the reviews are good. Check out the website for more interesting products and gadgets.

The passing of a running legend - Wally Hayward

For those who may have heard of him, sad news. For those that have never heard of him, read and be inspired:

Wally Hayward’s athletic career spanned a period of 60 years, during which time he competed and excelled at distances from 100m to 100 miles. Having competed on the track in his early twenty’s, represented South Africa in the Empire and Olympic Games in the standard marathon and set world records for ultra marathon distances, he remains best known for his achievements in the Comrades Marathon.

Wally won his first Comrades Marathon at the age of 21 in 1930, after having won the national 10 mile championship earlier in the year. It was an Up Run which he won in a time of 7hrs 27min, after which he returned to racing shorter distances.

By the time he returned to the Comrades Marathon 20 years later had established himself as the national champion over distance from 3 miles to the marathon. On his return to the race in 1950 he was discounted as a serious contender on the basis of his age, only to prove the critics wrong as he took the lead from halfway and won in a time of 6hrs 46min. The following year 1951 he powered his way to a 6hrs 14min victory slashing 7min 57second off Johannes Coleman’s 1939 record for the Down Run.

Hayward missed the 1952 Comrades Marathon when he competed for South Africa in the Helsinki Olympic Games, but triumphantly returned to the race again in 1953 to become the first athletes to smash through the six hour barrier with a 5hrs 52min. The following year 1954 he broke his own Up Run record win a 6hrs 12min victory.

In 1953 he traveled to England and established records in the London to Brighton, the 100 miler Bath to London and the 24 hour track race. In 1953 Wally Hayward he was also awarded the Helm’s Foundation Award for the Outstanding Sportsman of the Year for the African Continent. However, his visit to England cost him dearly, when the South African Athletic and Cycling Association declared him a professional for allegedly accepting donations for expenses in 1954.

His amateur status was only reinstated in 1974, after which he professed little appetite for racing, but nonetheless attended the finish of Comrades Marathon each year to inspire and encourage other runners. Several years later he was persuaded by friends to participate in the 1988 Comrades Marathon at the age of 79. The nation was stunned as the 79-year-old hero crossed the finish line in a remarkable 9hrs 44min, beating more than half the field.

Wally’s most dramatic moment came the following year 1989 when he completed the Down Run at the age of 80. There was hardly a dry eye in the stadium as Wally staggered across the line in an obviously distressed state, making the cut-off time by a mere 1min 57sec, after which he finally quit the race for good. To this day Wally has the distinction in the record books of being the oldest finisher of the Comrades Marathon.

Wally was decorated during World War 2, being made a Member of the British Empire. Multiple winner and was record breaker of most of South Africa’s best known races, as well as numerous overseas records as well. He was an Olympian, a Championship medallist and decorated war hero and an inspiration and hero to thousands of runners. Wally Hayward was certainly a legend in his lifetime.

One of the great characters of the race, Wally was cherished as an icon and will be remembered as an inspiration to thousands of runners, and perhaps millions of South Africans as one of South Africa's all-time sporting legends.

Aldi Clothes Review

I managed to get myself along to Aldi, 3 stores eventually to make the most of the opportunity to acquire some Coolmax stuff for Aldi prices. It was strange walking out the shop with a bag full of gear that would have cost me hundreds at a normal shop, but instead only paying a fraction of the price.
Get yourself down a.s.a.p. and you may be lucky that there's still some gear left. I've come away with a great spray jacket for running & cycling with removable arms, a couple of pairs of coolmax socks, running shorts, short sleeve running shirt, singlet and running tights.
They compare favourably with all my other coolmax stuff from more established brands at much higher prices.

Race Report - Brissy Marathon Half

Strider Greg competed in the 10km race and did well, he certainly looked like he'd put out big time at the end. Good to see. Greg is looking forward to the Gold Coast Marathon 10km.
I took on the Half, and it was a hard day at the office. The humidity was fairly high, I was hoping for a snappy morning but when I woke I realised it was going to be a hot one. It certainly wasn't extreme, so I can't blame the weather!
The marathon set off at 6am, followed by the half at 6:30. The route took us over the river from a Southbank start by way of the Goodwill Bridge, then left along the riverside to the Regatta Hotel and back. Just across the bridge we ran into the first of the marathon field, but the congestion was minimal due to the stretched field.
After making our way back to the Goodwill Bridge we ran past it uphill into the Botanic Gardens. That bit messed with me, I like my races to be flat, and the change of incline messes with my pacing. A lazy and fussy runner to boot! Crossing the river over the Goodwill bridge was an effort, although short it is steep!
Going past the finish line provided heaps of good support, then we continued along the riverside past the Paul's factory and onwards for what seemed like an eternity.
I was happy to see the finish line and get that blissful rub down by young women at the end. I even got a foot massage, almost heaven!
Having starred in this years entry form, Mary made it down to support a few folks. Well they got supported and I got bellowed at and threatened! It did work, until I was out of her site. I last heard he muttering something about not bludging and not having any excuses. A cyclist rode past and commisserated with me. Whoever that was, thank you.
I messed up my timing, going too fast in the first 5km, which I did in sub 1h23 pace [should have been going 1h24 pace!], went throug the first 10km in 39min, and by the time I went through the 20km mark my second 10km had blown out to 42min, which makes for ugly reading.
Negative splitting is the goal, but blowing out by 3 min is ugly. I have 2 months to sort that issue out with some uncompromising interval and hill training.
Overall pace worked out at 4:06, which is good enough for for a sub 3 at marathon if you can hold on to it. Lots of work to do in the menatime though.
A great race, well organised by the Intraining crew and lots of very helpful and encouraging volunteers - thanks a ton for making racing possible.
See you all at Gold Coast!
Stan