Race Report: Spectrumfunrun

This year's Spectrumfunrun [website] kicked off on Saturday morning from the Kensington Village Shopping Centre in fine weather conditions with a field of about 300 contesting the 8km and 2km. For results check here.

The Race
The 8km route is a good fast course but with two challenging hills, the first being at the start of the race and the second at the 7km mark. The field is typical one for a fun run although the $250 cash prize for the winner attracts a handful of gun runners, as evidenced by the 8km winners, Scott Carlsson in 24:59 and Helen Stanton in 28:15. A local triathlon team has a group of very good runners in both events.

It's a good race for the runner who needs a good speed workout and a chance to check on their progress. With the Gold Coast Marathon coming up in two weeks it was ideal for me to check on my speed. I was way off the money coming in behind Helen Stanton on 29:34 in 8th, but I felt good and was able to put in a big effort on the last hill to move up two places.

I thought it was a well organised, well publicised race, and a great credit to the Council and sponsors for backing this. The info in the local paper for novices in the run up was helpful and contained good information for beginners. Next year the field will probable be bigger, especially as word spreads about the cash prize. [Runners will go a long way to win a bit of cash!]
The daughter of one of this blog's editors and a Striders running host [Mary] took out the 2km run, so congrats to Kirsty!

Great Walks #2 [run and cycle this one too!]

Sandgate Pier to Woody Point. Drive out to Sandgate, park at the pier. Head in the direction of Redcliffe, determine how long you want to be walking/running, divide the time by half and turn around when you are halfway through your time.
If you are having a leisurely ride, try and make it all the way to Woody Point pier. Treat yourself to a coffee on the way back, and have a good stretch on the end of Sandgate pier before you get back into your car. Flat, scenic, a tad windy on some days, but absoutely priceless!

Life Balance Launched

The inaugural Life Balance Seminars kicked off on Thursday night focussing on the BODY: nutrition and exercise. Great speakers, great food and great company. Catch next week's action on Thurday night at 7:30pm free admisison at South Pine Community Church on the corner of South Pine and Eatons Crossing Rds. check out the website for more details here

Kokoda Challenge

In 6 weeks time myself and 3 others (Merryl, Dave and Pete) will contest the Kokoda Challenge. The Kokoda Challenge is designed to reflect the key elements of the Spirit of our nation. The Challenge is a cross-country, running, bushwalking team event over 96kms which represents the distance of the Kokoda Track, to be completed within 39hours which symbolises the 39 th Militia Battalion, the first of our Australian troops to arrive at Kokoda, 15th July 1942.

It requires a team of 4 who must ALL complete the course together ie the 4 Team members who Start the Event Must be the SAME 4 Team Members who FINISH the Event, together. Much of the trek covers very difficult terrain in the Gold Coast Hinterland. Last years winning team finished the event in 19hours (though there isn’t any place prizes as the emphasis is on competing and completing). We hope (health permitting) to do around 24hours though our first goal is to complete the course as a team of 4, whatever that takes.

The Challenge will commence at 7am on Saturday 15th July 2006 at Mudgeeraba Showgrounds on the Gold Coast Hinterland - proceed in a south westerly direction, winding through varous forest areas and arriving at the highest point, Lower Beachmont: From here the trek winds downwards through Mt Nathan - north to Nerang State Forest then to the finish at Nerang.
Long hours have been spent in the Bunya Forest getting distance and hills into our legs, but the hills there are just babies compared to what we will have to cover in the event. To check out the website go to http://www.kokodachallenge.com/

Mary

The Tour is coming!!!

The Tour de France is simply the greatest cycling spectacle there is. France is a beautiful backdrop to the most inspiring, painful, tactical and insane sporting event around.

The tour still boasts the biggest audience at any sporting event ever when in 2004 over a million spectators crammed the Alpe de Huez time trial course.

This year the race becomes even more exciting for Australia. We have a genuine contender in Cadel Evans. He showed last year that he had what it takes in the mountains and he has always been strong in time trials so that gives him General Classification possiblity. He kept on saying that it was just a fact finding mission last year and then he finished in the top ten. This year his team have bought a few riders to support him, not just the powerhouse sprinter Robbie McEwen. There will be a lot of other riders there for Australia as well. Michael Rogers will play wing man to the great Jan Ullrich (if Cadel can't I hope Jan can). Stuart O'Grady will be a key supporter of Ivan Basso (the clear favorite at this time). Matt White should be there as well as probably Matt hayman and a few others as well.

My tips for watching the tour are:
1. When it comes out in a few weeks go and purchase the RIDE magazine guide to the tour.
this publication will inform you about the difference between The Yellow, Green, Polker Dot and White Jersey.
2. Look carefully at each stage map so that you can understand the agony the riders are going through and know which stages are most important.
3. Get a general understanding of who controls each stage and why certain teams push to the front so that it all makes sense and then becomes more exciting.
4. Sleep at work so that you can get enough energy to stay up most nights glued to the screen.
5. Read updates on cyclingnews.com
6. If you can't watch the whole stage on SBS its acceptable to watch the 30min nightly wrap up (probably 6pm or 6:30pm on SBS)
7. Make sure you have a few cycling buddies along side in the best stages
8. If beer is your drink stick to the lights or you'll sleep through the finish.

Keep an eye on the Aussie's and have a great time watching one the most exciting and gruelling events you'll ever see. Will power at its best!

STEVE

Great Walks #2 Clear Mountain

This is a good run too, but lets stay with walking..
Drive out to the base of Clear Mountain Road, by turning left at the Ira Buckby roundabout onto Samsonvale Rd which becomes Winn Road. There is a little parking bay at the intesection with Clear Mountain Road. It's 7km in total up and down, a good walk, with steep inclines on the way up, and steep downhills on the way down. Concentrate on your posture on the way up and keep those legs pumping. Your heart rate will rise, keep it up there and you will get maximum benefit!

On the ay down control your descent, your quadriceps will get a good workout. Brilliant views to the north on the way up and down, across to Glasshouse. At the turnaround point just after the Hotel at the top, you get excellent views south down past the city towards the Gold Coast.
I've only ever run this so I estimate it will take you an hour all up - a well spent hour!

This is obviously good for running and cycling, although I'd hate to ride up. Running usually takes 20+min for an experienced runner to get to the top and a bit less down.

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