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Y f VETRUNNER
ISSN 1449-8006 Vol. 41 Issue 11 — June 2020
Patron: Dick Telford
Website: www.actmastersathletics.org.au Facebook: ACT Masters Athletics Club
The monthly magazine of the ACT Masters Athletics Club Inc.
Email: [email protected]
Athletics competition (ACT) remains suspended P.15
STUART REID COMMEMORATIVE AWARD Reporter: Bryan Thomas
Following the death of Life Member Stuart Reid in October
2012 the club established a special commemorative award in
recognition of Stuart’s many outstanding contributions to our
club and his accomplishments as a distance runner over more
than three decades. Thus the Stuart Reid Commemorative
Award was born to be presented annually “to a member who has
made a major contribution to ACTMA”.
CLUB OWES MUCH TO SIMS FAMILY
KATHY and GEOFF SIMS joint recipients of the 2020
Stuart Reid Commemorative Award
Kathy and Geoff Sims joined the ACTVAC in 1999. In their
twenty-one years of membership they have had considerable
influence on our club’s evolution through both their individual
participation and contribution to its administration.
Kathy is a regular participant at track and field while Geoff
was also until business and injury restricted his participation in
recent seasons. But on many occasions when unable to compete
he volunteered to help as an official.
Geoff has long been a very good middle distance runner and
has an excellent record in our annual Higgins Memorial 800m
Handicap - being runner-up in 1993 and 2008, third in 2002 and
2009, fourth in 2011 and 2013 and fifth in 2010. Kathy also has
an outstanding record in the ‘Higgins’ – fifth in 2011 and 2018,
sixth in both 2015 and 2016 and fourth in 2017 and on each oc-
casion was first women finisher.
Kathy has enjoyed considerable success in local track - win-
ning the Moore 3000m Series in 2007 and from 2013 to 2017,
winner of the Adler Series in 2008, 2012 and 2014 and was run-
ner -up and first female in the Pennington Series for eight con-
secutive seasons. Kathy’s outstanding performances have been
recognized by being the club nomination for the Middle Distance
category within the annual AMA Awards on six occasions and
being female recipient of our Fristad Award in 2017 as well as
runner-up in 2014 and third for another three seasons. Over the
years Kathy has held several ACT Records for the 800m, 1500m,
mile and 3000m as well as having a share in Australian and
World Records (WR) as a member of national 4x400m and
4x800m relay teams.
Kathy and Geoff’s first taste of international competition was
the 2002 World Masters Games (WMG) in Melbourne where
Geoff made the final of the M50 400m. Both enjoyed more success
at the 2005 WMG in Edmonton, in the US Masters Champion-
ships in Honolulu, the WMG in Sydney 2009 as well as in three
World Masters Athletics (WMA) Championships (Sacramento
2011, Perth 2016 and Malaga 2018).
The 2011 WMA Championships in Sacramento were especial-
ly memorable for Kathy as she qualified for both W60 800 and
1500m finals but the highlight was being a member of the Aus-
tralian W60 4x400m relay team that won gold in WR time. Two
years later Kathy was a member of another record breaking relay
team - an invitation Australia W60 4x800m that broke the WR in
the final track event at the 2013 AMA Championships in Canberra.
(cont. p.4)
Kathy Sims (picture taken in 2017 when she won the Fristad
award, photo Bruce Graham).
Geoff Sims (picture taken in Dunedin where Geoff took a gold
medal in a relay, photo; Jan Banens)
Page 2 — June 2020 Vetrunner
Club Supporters The Club is grateful for the generous support of the following local businesses:
National Mailing & Marketing for printing of Vetrunner, the Annual Report and other pamphlets
Garry Maher of Manuka Drafting Service for donating prizes for the King and Queen of the Mountain in
both Thomas & Frylink Series
Belconnen Soccer Club and the Ainslie Aussie Rules footy club for providing rooms for the club meet-
ings and other functions on request.
Go Troppo Fyshwick Markets for a discount on fruit for our regular athletic events and the ACTMA and National
Half Marathon Championship
The Runners Shop for discounts to members for purchases, discounted gift vouchers for the half marathon
and for providing medals at the Half Marathon.
. “These shoes are the same
make and model that I used in
the New York Marathon last
year. They are currently still in
stock at the Runners Shop, and
I can recommend them”.
Clare Wall
Philip Store:
76 Dundas Court
Ph: 6285 3508
Gungahlin Store:
Level 1 46/50 Hibberson St.
Ph: 6241-7054
Club Sponsors
Introducing Dietician & Sports Nutritionist
SOPHIE STANWELL Sophie recently joined our Physio & Massage team and is
also offering discounted services to ACTMAC members.
C a l l o r g o o n - l i n e f o r m o r e i n f o .
0 2 - 6 2 6 0 8 2 4 4 w w w . k i n g s t o n p h y s i o . c o m . a u
Green Square Centre, K ingsto n (above Capita l Chemist )
K I N G S TO N P H YS I OT H E R A P Y & S P O RT S I N J U RY C E N T R E
E x c i t i n g n e w s !
June 2020 Vetrunner — page 3
President’s Report
ACT MASTERS ATHLETICS “Fitness Through Fellowship”
The Vetrunner is the official Newsletter of ACTMA, ISSN 1449-8006
Postal Address: GPO Box 2356, Canberra, ACT 2601.
Internet: www.actmastersathletics.org.au Facebook: ACT-Veterans-Athletic-Club Disclaimer: The views expressed in this newsletter are not necessarily the views of ACTMA
Patron:
Dr Dick Telford AO
President:
Shane Hutchison 0419 009 403
Vice President:
Nikki Phelps 0497 269 935
Secretary:
Suzie Gaynor 0429 812 878
Treasurer:
Leigh Harlow 0421 564 135
Registrar:
Nigel England 0477 341 333
Main Committee:
Kathy Sims 0418 408 805
Ken Smith
LOC Governor for AMA T&F 2021:
Bryan Thomas 6161 3635 (h)
Public Officer:
Robbie Costmeyer 0448 087 054
Sub-Committee and other Contacts:
Annual Awards, Trophies and historian:
Bryan Thomas 6161 3635 (h)
Marketing and Membership:
Suzie Gaynor 0429 812 878
Club Records Officer:
Jacob Grooby
Chair Track & Field sub committee:
Nigel England 0477 341 333 (interim)
Equipment Officer (Track and Field):
Jayne Hardy 0421 610 053
Run/Walk Handicaps Chair:
Robbie Costmeyer 0448 087 054
Run/Walk Handicap Rosters:
Deb Gordon
Catering Trailer Coordinator: (Run/Walk Handicaps)
Robbie Costmeyer 0448 087 054
Lost Property: (Run/Walk Handicaps)
Is placed in chuck wagon.
Throws Coordinator:
Jayne Hardy 0421 610 053
Half Marathon:
Shane Hutchison 0419 009 403
Relays and Cross Country:
Jim White 6231 4168 (h)
Sprint Marathon Relays:
Jim White 02 6231 4168
Member Protection Information Officers:
Sue Bourke 0408 266 183
Richard Scutter 0415 738 848
Social Events:
Rosemary Parker 0427 160 129
Robyn Saunders 0403 808 299
Uniforms:
Jayne Hardy and Suzie Gaynor
Vetrunner Editor:
Robert Kennelly
Webmaster:
Geoff Moore and Bronwyn Calver
Publicity Officer:
Suzie Gaynor
Weekly bulletin manager
Val Chesterton [email protected]
As we continue to self-isolate, the focus for the main
committee has switched to contributing to the One-Athletics
initiative and preparing the annual report. I trust that all our
members are making the best of this period and continue to
train. As I write this, the government is easing restrictions and
we can train again in groups of up to 10. But hold off on the
hugs, wash your hands and stay home if you feel unwell, as we
all need to play our part in the pathway back to ‘full play’ and
the ‘new normal’.
At this stage, our annual general meeting is still on hold.
Setting a date is dependent on venues reopening, and this isn’t
going to happen before July. The big limiting factor will be
finding a venue large enough to allow us to maintain social
distancing – we may need to hold the AGM outdoors! In the
meantime, I am grateful for the current committee continuing
their contributions to club administration.
In getting back to competitions, we will adhere to the
government’s three-step staged process back to the ‘new
normal’. However, I am also very mindful that we must
consider the safety and health of our members, who are on
average in an older age demographic (average age 64) and more
vulnerable to COVID-19. I am in discussions with state/
territory and national athletics authorities on returning to our
much-loved sport, and we will continue to keep members
updated on any progress in the Bulletin, on Facebook and on
the website. However, for now our return to full competition is
still awhile away.
In some good news, our fresh order of club uniforms ($40),
crop tops ($55), visors and hats ($20) have arrived, just in time
for…???, anyways, they are here in Canberra and look pretty
smart. We also have stocks of Polo shirts ($30). They are all
available at my place and Suzie will have them at our first
events when we start up again. Enquiries and orders to
I hope we continue to keep in contact via Facebook, Strava
or just a fortunate wave (while maintaining social distances) on
our training outings.
Yours in running, jumping, throwing and walking
Shane Hutchison
Page 4 — June 2020 Vetrunner
STUART REID COMMEMORATIVE AWARD Heart Foundation award 2020
Cont. from p.1
At the 2018 WMA Championships in Malaga Kathy was
again a member of a successful national relay team; this time
the W65 4x400m team that won the silver medal. In all of
these championships Geoff participated in both the 400 and
800m and relays. In Sacramento he made the finals as well as
being a member of national 4x100m and 4x400m relay teams.
Their other international experiences were the 2008, 2012
and 2014 Oceania Championships in Townsville, Tauranga and
Bendigo respectively. Having just become an M60 Geoff was
thrilled with his medal winning performances in the 400 and
800m and relays in Townsville. Geoff again enjoyed success in
these same events in the 2012 Oceania Championships at Tau-
ranga.
Away from the track Kathy has also tasted success; for ex-
ample she has completed seven ACT Veterans’ Half Marathons
with wins as a W50 in 2004 and as a W60 in 2012 and 2014.
Her 2014 win in 1:45.24 was at the time the ninth best female
performance in the race’s history as determined by WMA age
graded percentages. Both Kathy and Geoff were once also regu-
lars in our monthly running handicaps. In May 2008 Kathy
completed her fiftieth handicap and in 2016 she was ‘Queen of
the Mountains’ for the long course. In 2012 Kathy won the W60
category in the iconic Sydney City to Surf.
Following surgery for colon cancer in 2001 Kathy discovered
a new enthusiasm for running and the following year she was
the recipient of the Heart Foundation Trophy.
* * * * *
An important component of the Stuart Reid Commemora-
tive Award is the contribution prospective recipients have
made to the welfare of our club and as impressive as Geoff and
Kathy’s athletic performances are both have played an im-
portant role in club administration over many years.
Geoff was elected to committee in 2002 but a few months
later resigned to take on the position of Coordinator of Athlet-
ics for the 9th Australian Masters Games due to be held in
Canberra in November 2003.
Two years later Geoff became our seventh president and
retained his office in 2006. At the 2007 AGM Geoff relin-
quished the presidency but accepted another term as an ordi-
nary committee member. Geoff’s reign of calm leadership was
during a period the club was experiencing considerable internal
political and philosophical upheaval.
When Jim O’Donnell retired after more than a decade as
editor of Vetrunner in October 2006 Geoff was part of a small
team that compiled the next edition of our popular monthly
magazine.
In 2004 Kathy was elected to committee. Following a five
year break she volunteered to serve the club again and was a
club administrator from 2010 to 2012. At the 2018 AGM Kathy
still had the energy to commit to a fifth term. She is currently a
team leader within our LOC for the AMA Championships
planned to be held in Canberra next year. Although Geoff did
not want to be a team leader but if the event goes ahead he will
be very involved in helping conduct the event.
For more than a decade Kathy has organized our annual
track and field award presentations as well as arranging sever-
al special guests to speak at our AGMs. For the last three track
and field seasons Kathy has organised a trophy for the winner
of the ‘Higgin’ and a colourful sash for both women and men
winners of our annual ‘Gift’. For many years Kathy purchased
the interesting and/or unusual little gifts that were presented
by Santa during our Christmas track and field meet.
Bryan Thomas
WHEN YOU’RE INJURED YOU OFFICIATE
RAYLEA RUDOV recipient of the 2020 Heart Founda-
tion Trophy
For the last few years Raylea has suffered periods of
poor health. Sometimes limiting her ability to participate but
Raylea continued to attend track and field each week so as to
officiate at the throwing events. She was also responsible for
collecting the results at the end of each evening for processing.
Raylea has been a regular and an active member in
track and field and both the monthly throwing handicaps and
pentathlons since 1992. In September 2010 she became the
eighth person to complete 150 monthly throwing handicaps.
Although Raylea has enjoyed success in all the throwing
disciplines the heavy weight throw is her favourite. She has set
several ACT Records and won numerous medals in local, na-
tional and even international competitions. Raylea first tasted
international veterans’ athletics at the World Masters Games
(WMG) in Brisbane in 1994 and has since participated in five
Oceania Championships (in Norfolk Island 2000, Rarotonga
2004, Christchurch 2006, Townsville 2008 and Mackay 2019)
as well as at another two WMG, in Melbourne 2002 and Syd-
ney 2009. At Mackay last August Raylea’s health did not allow
her to compete so she volunteered to be an official.
Her commitment and participation in both our handicap
and track and field programs has been recognised by being
presented with two of our most prestigious annual ‘club-person’
awards; the Clohessy Trophy for the throwing handicaps on
three occasions - in 2001, 2005 and 2014 and in 2007 she was
the recipient of the Johnson Trophy for track and field.
Raylea is also an excellent administrator having served
four years (1998 and 1999 and again in 2017 and 2018) on the
club committee. She was also involved in organising the AMA
Winter Throwing Championships held in Canberra since its
beginning in 1996 until it moved to Wollongong in 2016.
Bryan Thomas
► Raylea Rudov (taken at Oceania in Mackay last year,
Photo Graeme Dahl)
Y f
June 2020 Vetrunner — page 5
Poet; Richard Scutter
Being caught up at home with more hours inside provided
me the opportunity to reflect on earlier days. About this time
of the yearI went in the Ulladulla Fun Run and the local Ul-
ladulla Rats running group were out in force, all appropriately
uniformed in red. It was also the day of the Blessing of The
Fleet. I presume this, like so many community events, has
been cancelled this year. So all I can do is to relive the past by
sharing the following, written at that time.
Ulladulla Fun Run
Easter Sunday 2006 - Blessing of the Fleet
bright autumn sun warms
harbour parking spaces
trestle-table procured
runners like cars collecting
at early morning traffic lights
stretch out the minutes
idle a conversation
change down for action
red shirted Ulladulla rats
bodies honed by discipline
sinewy and tough more weathered
than the decorated fishing boats
pit against fresh young limbs
eagerly chattering but not so seasoned
their smooth clean cut lines
unknown measure to the task
green light - and away
fast movers quick to tackle
the filter at the gate
while the cautious well heeled
slow to make the grade
watch the front line disappear
in headland track and bush
make the turn before the marshal
challenged by a female back
‘If you can read this you are losing’
sends the body to overdrive
the corner rounded to a sighting
of stolid rat in steady stride
sufficient time to out-manoeuvre
show no mercy, hold the pace
down the pavement to the park
then everyone glad to be home
bodies dripping and talking fast
over-run or not, the run now over
fun remains for those with fuel
a red red-rat shakes hands
polite enquiry as to age
seniority justifying position
to next rat assembly invited
and the fleet bobbing in the background
unduly clean in their church best
bottoms slapping wet
still waiting for their blessing
Well, we are all caught up in this dramatic change in life-
style! And we are all well aware that organised sport activities
have been cancelled. Over recent years a knee problem has
caused a change of emphasis from jogging to cycling. The fol-
lowing image was taken at the top of the Arboretum on one of
the last Pedal Power rides before the Corona clamp down. It
certainly stretched my legs to the limit in the struggle to the
top!
Here is a cycling poem. As we tunnel through those dark
virus days I’m sure we will all burst through into brilliant
spring sunshine!
Cycling Along
you came through a tunnel years ago
unaware of where you were
screaming on wobbly wheels
with everyone cheering on
especially maiden aunts
not knowing such pain
coo cooed in admiration
as you moved into the light
not a pedal punishing pace
never another Napoleon
you stayed firmly in the saddle
until teaming with a mate
riding new curves an unexpected pleasure
on roads you never dreamed of taking
the low pass and the high pass all in one
with chattering river in between
but now you’re slowing down
your bell rings out a lonely note
you know around the bend
the Corona tunnel awaits
but there’s time to view the scenery
and even if you do come off
you have it in the legs
you’ll get going again!
Footnote … The onus is now on all of us to be disciplined
on how we maintain personal exercise. I still manage cycling
though not with Pedal Power. I encounter many walkers, jog-
gers and runners exercising by themselves. There is a commu-
nity spirit in evidence despite the distancing and at the time of
writing there are a few coffee outlets where you can buy a take-
away drink. So do keep fit and get out into the clean fresh Can-
berra air. As always you will feel so much better after exercise!
Richard Scutter April 2020
Adjusting to Change
David, Jon (Pedal Power ride convenor), Chris and yours truly
Page 6 — June 2020 Vetrunner
FRAN HARRIS recipient of 2020 Johnson Trophy Vale Alan Duus
INSPIRATIONAL MOTIVATOR
From the outset of her athletics career Fran has encouraged
others, sharing her knowledge and training tips. Informal group
training soon developed into regular sessions, now held on Mon-
day mornings at the AIS. Through these sessions Fran, a partic-
ipant herself in almost every track and field event, has encour-
aged others to extend their own abilities. So middle distance
runners, for example, have over time become successful throw-
ers and pentathlon winners. Fran’s group has met regularly for
many years and even now during these difficult times caused by
the coronavirus it has maintained close contact.
Fran joined our club in 1995 and has been a keen partici-
pant and competitor setting numerous ACT and Australian Rec-
ords as she has moved through the age groups to her present
W75. Fran has represented ACTVAC / ACTMA and AMA in
many interstate and overseas competitions.
As well as organising regular training groups Fran’s con-
tribution to ACTVAC and now ACTMA has included - recruiting
and mentoring new members, organising extra training before
interstate and overseas competitions and being a knowledgeable
volunteer and official at track and field meets.
At 75 Fran was diagnosed with aortic stenosis meaning
an operation in March 2017 to replace her aortic valve. At the
same time she was suffering a painful rotator cuff injury. More
recently while training with her Monday Group, Fran broke her
foot so came to subsequent sessions in a moon boot and on
crutches. Although Fran has been awarded the Heart Founda-
tion Trophy in the past her resilience and by overcoming these
more recent health problems it would not be a surprise if she
were nominated for the award again.
Despite these problems Fran participated in the 2019
Oceania Championships at Mackay where she entered seven
events including javelin, jumps, hurdles, sprints, steeplechase
and pentathlon. Like many club members Fran was looking
forward to the 2020 AMA Championships that were to be held
in Brisbane.
Bryan Thomas
Long before he joined the Vets in 1994 Alan was an enthusi-
astic ultra-endurance sportsperson - participating in orienteer-
ing, rogaining and very long and difficult bush-walks or bicycle
tours of several days duration.
For more than a decade Alan was an occasional partici-
pant in our club track and field meets where he favoured the
middle distance events and the Adler Series of spiral handicaps
but he also had a one off attempt in the steeplechase and one
hour run.
He completed seventeen ACT Veterans’ Half Marathons
and in August 2016 ran his two hundredth monthly handicap,
almost all of which had been in the long course event. Alan’s
last monthly handicap (number 210) was at Weston Park in
November 2017.
Alan once said he must be “just an average runner” for he
was the recipient of the Mullins Trophy by finishing closest to
the fiftieth percentile for the Thomas Series in consecutive
years 2009 and 2010.
Alan was a keen statistician and was part of a group that
analysed performances of all handicap competitors throughout
2004 before successfully recommending that a fairer handicap-
ping system should be introduced the following year.
At the beginning of 2008 Alan took on the onerous task of
handicapper for our popular monthly run/walk handicap. Per-
haps a highlight of his veterans / masters’ athletics career was
being the recipient of the 2013 Encouragement Award as club-
person of the year for the program.
When Jim O’Donnell retired after more than a decade as
editor of Vetrunner in October 2006 Alan led a small team that
compiled the next edition of our popular monthly magazine.
In the last few years Alan suffered from melanoma. He
died peacefully at home 26 April 2020. He was 74.
Bryan Thomas
(Editor’s note; At top left of the back page is a picture of Alan
Duus taking a medal in his final run/walk handicap)
letters/comments to the editors about May Vetrunner Fran Harris (picture taken by Suzie
Gaynor in Mackay)
Dear Robert
I want to thank you and your occasional helpers for the great job you do in
editing VETRUNER. I usually like to pickup a hard copy of VETRUNNER but
this month, in isolation I have had to read it online and so I have just realized
what a great read it is. I have read it from cover to cover.
I particularly want to say how much I enjoyed Suzie’s article ‘Bio of a new-
bie’- it is inspirational and shows how important the Club is, providing the sport
of Athletics for over 30s -exercise, so important, and an opportunity to meet and
socialize.
I also enjoyed reading Bryan’s article ‘The way we were”, Jan Banen’s article
on Royce Foley, all about the Monthly Handicaps and finding out that Jayne is
not only a thrower but also a poet.
And then there were the Fristad Awards-congratulations to all.
Finally, a detailed descriptions of the behind-the-scenes preparation for our
2021 Championships.
Thank you again-you do an amazing job.
Corinne Collins 24th April 2020
Dear all
I have just scanned the current Vetrunner, and I thought I would email to say: well done indeed to the many LOC members
who feature. Congratulations!I thought it was a particularly good edition. A very good article on the LOC Bryan, and congrats
for all your bio/ history details. A tremendous amount of work. Great bio, Suzie and poem, Jayne.
Regards Robyn Mcclelland
Yes I agree absolutely Robyn with your praise for Bryan and his tremendous contribution to this latest edition of ‘Vetrunner’ –
and the LOC article is excellent! Bryan – I never cease to be amazed at your ability to recount the club’s history in such interest-
ing and well written articles… keep up the great work!
Regards, Neil Boden 22nd April 2020
I also add my support and praise to you Bryan for your marvellous articles in Vetrunner, and to Suzie for a great story of her
life and Jayne and Jan’s contributions – well done. Regards Jo Klemke
June 2020 Vetrunner — page 7
Painting your own possibilities Painter; John Lamb
Hi there! How are you enjoying your iso?
While we have had magpies hoarding toilet paper and
covidiots believing it is all the fault of the 5G roll-out, at least
we don’t have a Donald Trump telling us to drink laundry
cleaner! We do have Clive Palmer spruiking Chloroquine with
the support of Alan Jones, but at least Alan is now off air, or
someone has figuratively stuffed a sock down his throat!
I look on this iso as a period of hope and opportunity. At
last we have a government paying attention to scientific facts
and listening to experts. Could this be a fantastic precedent?!
My wife and I are very lucky that we haven’t got ‘real’ jobs to
lose, and we have even been given a little handout to slightly
compensate for what we will inevitably lose in poor invest-
ment returns. Every day is a Blursday, but it is not as if it
wasn’t anyway, particularly with the creeping onset of de-
mentia! A season cut short with no Thursday meets or train-
ing groups has meant avoiding the struggle to try and re-
member names, even without having just run a hard 400m!
Instead of training for the next little competition I can actual-
ly work on a long term plan for improved strength and fit-
ness.
Sure I miss having the grandchildren climb all over me
and play silly games together, but hey with Skype and
FaceTime we have never been so well informed as to their
progress, and some are even learning how to write letters. No
lack of entertainment either, with some great parody songs
coming out. Listen, for instance, to ‘Sounds of Sirens’ at
<https://www.youtube.com/watch?v=wZsfy8AD_S0> (The
Kiffness also does a good ‘Yesterday’).
Before lockdown began I had taken a break from all the
historical research and writing I was doing because the com-
puter work tired my eyes too much and I had gotten back into
painting after many years away from it,– and not just needed
home maintenance! I had actually entered the Archibald, but
just before works were due for submission in Sydney, the
whole thing was indefinitely postponed. So now the oil paint
has time to properly dry, and I have, in iso, moved on to other
works (see photo), and, after a bit of realism, am now return-
ing to sprint works and speedy techniques rather than mara-
thons. Things have a way of falling into place.
John Lamb
John in iso and able to spread himself out in the dining
room. When we do get back together again, forgive me for not
remembering your name, but I will be interested to hear of the
track you took in your return. Stay safe.
Nutrition for endurance Running
Sports Dietitian Sophie Stanwell
Eating and Drinking Before Exercise The food and fluid you consume before training or competi-
tion, provides a chance to: Fuel and hydrate the body for the exercise session ahead
Get the most out of your training session
Avoid unwanted dashes to the toilet with an upset gut
Avoid unwelcome hunger pangs during the session
How Long Before Exercise Should I Eat? Most people can tolerate a meal 2-4 hours before the
beginning of a training session or race without upsetting their stomach. As well as a meal, there`s also an option of adding a small snack 1-2 hours before exercise for a final top up of fuel stores. With fluid intake aim to sip water in the hours before instead of gulping down large volumes just be-fore you start to allow your body to use the fluid effectively and not need to dash to the bathroom before the start of your session or race.
Choose foods that sit comfortably in your stomach that provides a rich source of carbohydrate, is low in fat and fi-bre, easy to digest and is familiar to you.
What and How Much Should I Eat Before Exercise?
There is no one “best” pre-exercise meal or snack option as it depends on what your individual goals and require-ments are. A general rule of thumb is to aim for 1-2g of car-bohydrate per kg of your body weight in the pre-exercise meal with a further top up of a well-tolerated carbohydrate rich snack as the pre-event snack.
What About Carbohydrate Loading? Fuelling can begin days before your event start time using
a concept called carbohydrate loading. This type of nutrition strategy requires a lot of planning and goes further than just having a “big bowl of pasta the night before” the big race.
Typically, carbohydrate loading regimes deliver between 10g and 12g of carbohydrate per kilogram of your body weight for two or three days prior to the event. It requires an aggressive nutrition strategy to achieve this volume of carbohydrate intake and is only necessary for runners who are running at a high intensity and are “going for it” in the races over 90 minutes. Those who race mara-thons and other long distance events who`s main objective is to finish the race and will be running at lower intensities do not need to undertake a carbohydrate loading regime and may benefit from simply “having a big bowl of pasta the night before”.
Eating and Drinking During the Event How much you need to eat and drink during exercise de-
pends on many factors including the intensity and duration of the exercise. Planning your race nutrition strategy is something all distance runners should consider and practise in training sessions prior to the big event. Cont p.18
Page 8 — June 2020 Vetrunner
World Veterans Athletics (WAVA)Championships Durban South Africa, 1997
Reporter; Janice Banens
The plane flight was long and tiring and the crew must
have deliberated long and hard over what movie to put on.
The movie they had was The Plague set in Africa.
Our hotel in Durban was a few blocks from the main espla-
nade where all the 5 star hotels were situated and a number of
the Aussie and New Zealand teams were booked into the Sea-
board Protea Hotel. The letter S was missing from the neon
name board when we arrived but we remained ever hopeful
until we entered our rooms on the second floor. The fittings
were rusty iron and the bed not much better. We were above a
brothel and next to our hotel was a bank. Because some Irish
athletes had been robbed at gunpoint in the hotel, the next
morning we had an armed guard to escort us out and it re-
mained in place until we left. I roomed with Tom and Val
Worrell and we discovered that we had a toaster but no elec-
tric jug so a phone call to reception and we were told the jug
would be straight up. We only had to wait a few minutes and
a staff member appeared at the door and proudly handed over
another toaster. A few hours passed and finally we had one
electric jug and 3 toasters.
I slept well that night but Val and Tom were constantly
awoken by screaming, shooting and sirens. We were, as soon
became very apparent, staying in a very seedy area of Durban,
a slum to be exact. We were warned to always travel in
groups and never be alone, and heard later that another ath-
lete had their passport stolen. The trains were not for the
faint hearted and one newspaper article stated that a male
person had been arrested on the train carrying a shopping bag
which had a human head in it. We never did check out the
railways.
We never did frequent a casino or club but if we had decid-
ed to we would have been asked to hand in our guns at the
front desk. Supermarkets had armed guards on the doors and
some police drove around in armoured tanks called caspers, or
drove around as a pack on motorbikes with machine guns
strapped to their backs!
We found the athletics track and finally got ourselves
booked in and went off to find lunch, remembering the warn-
ings that we should not eat anything that wasn't cooked and
hot or that couldn't be peeled. One little food stall advertised
a "half bunny" so I thought why not. It was a fiery stew in a
half loaf of bread and was delicious and complemented their
local beer. I had this most days.
The opening ceremony was in the evening and after all the
must-have speeches were done a music and dance show by the
local indigenous people was next. The stage they were to per-
form on was on the other side of the athletics track, so we set-
tled back to be entertained. Suddenly there was a power fail-
ure and all the lights and the main sound systems were gone
but the dance and singing continued with spectators only able
to see white teeth moving in the darkness. It continued like
this for quite a while.
However, one of the most memorable experiences at the
Championships was just before the formal Championship din-
ner when a diverse group of athletes from many countries
shared a bus with a group of mainly female African volun-
teers. One Dutch athlete sang a song to entertain us during
the ride, followed by another athlete from a different country
singing a song from their country. Then the African volun-
teers on the bus spontaneously burst into song with a Zulu
choral style of call and response in multi-part harmony. Abso-
lutely everyone was enthralled with this wonderful impromp-
tu high quality singing, and with applause and encourage-
ment the African volunteers entertained us for the rest of the
ride.
The Championships were fun, although the quality of offi-
ciating was highly variable, but with help from the world mas-
ters athletics officials the event was conducted more or less
according to the program and athletics rules. Still the beer
booth was a popular meeting place with dancing and singing
in all languages during the competition. Every evening when
we returned to our hotel we noticed that the illuminated hotel
sign was missing another letter and by the time we booked out
it was the 'oard otea' hotel.
One afternoon a group of us went for a stroll along the es-
planade to see how the other half lived in the grand hotels and
came across a market where people were selling all types of
African crafts and trinkets. As we wandered along I came
across a gentleman lying unconscious on the footpath. My
many years of nursing told me he was not well and this was
backed up by the large nearly empty bottle of metholated spir-
its lying next to him. I pleaded with a couple of policeman
wandering past to call an ambulance, check his conscious state
and place him in the recovery position. They checked his level
of consciousness by grabbing his family jewels and squeezing
hard and when his body involuntarily jerked, they pulled him
into the gutter and placed his head on the kerb. Not quite
what I expected as a drug and alcohol nurse of many years.
On one of our days off we were taken by bus through the
beautiful country and up into the mountains to the Valley of a
Thousand Hills. When we arrived we asked where the toilets
were and we were directed to a very small wooden shed
manned by two beautifully dressed women who insisted that
we had to buy the toilet paper. Going along with what we
thought was tradition in the hills we handed over not a mea-
gre amount of money and were given one sheet of toilet paper
in return!
Kruger National Park came next and what a great adven-
ture. The bus trip was going remarkably well and incident
free until one of our group approached the team doctor and
said he was a little concerned about the man in the seat next
to him. Everyone stood up to observe, decided that he was
unconscious, and started to give first aid instructions. The
team doctor took over laid the man on the floor of the bus and
instructed someone to elevate his legs while someone else
fanned him with a magazine. By this stage the bus driver was
in a state of panic and swung the bus around and headed back
to the main gate and a surgery. The last we saw of him was
as he was being carried into a building that had a large sign
over the gate saying Veterinary Clinic. He had apparently
fainted. (cont. p.9)
Robin Whyte, has now begun his final treatment. Recently he completed a marathon……...of walking
3ks per day for fourteen consecutive days. He remains in our thoughts and prayers.
Jan Banens (second from left) and her friends Marjaleena-
Val, Maria and Mary Thomas (right foreground)
June 2020 Vetrunner — page 9
WAVA Champs Durban South Africa, 1997 World Veterans Championships – Japan 1993 Cont. from p.8
We saw the ‘big five’ animals, ate all sorts of different
meats, drank many local drinks and slept in cute little wooden
huts. When it was time to leave we were told to leave our
packed case on the doorstep and that someone would pick it up
for us. I did as instructed and was rather grateful as I had by
now packed many souvenirs in my case, including a very large
very solid wooden statue. To my amazement a very senior lady
with a severe stoop arrived to carry my case about 500 metres
to the bus. I rushed out and explained that I could manage to
carry my case as it would be too heavy for her. With a noncha-
lent look in her eye quick as a flash she hoisted my case up on
to the top of her head and took off towards the bus and at a
quick trot.
After Kruger National Park we headed off to Victoria Falls
in Zimbabwe by plane which again was a trip one would care to
forget but cannot. The falls were magnificent and the walk to
them wonderful. The day was to get even better when we took
the helicopter to fly over the top of the falls. The pilot did two
passes along the top and was about to finish the flight when we
spotted a family of elephants with two baby calves walking in a
line in the shallows above the cascading water. Each elephant
held the tail of the one in front with their trunk as they made
their hazardous journey across the top of the falls. It was obvi-
ously rather rare to see this, as he flew around several times to
let us watch this sight for some time.
After the South Africa I had a stopover in a resort in
Langkawi in Malaysia for 4 days then it was back to Melbourne
and work. South Africa remains a wonderful experience and
memory, and maybe I will return one day as the Witch Doctor
told me when he took my money.
Jan Banens
Miyazaki was the venue for the 1993 World Veterans cham-
pionships & apart from some fine performances during the com-
petition a few other incidents bought some amusement to the
Australian travellers. It was the first time many of our team
had encountered a culture which was very different to western
society. Although that didn’t prove a real problem some of the
efforts to communicate with an older population who spoke very
little English caused some amusement. One of our female com-
petitors who shall remain unnamed got a little confused when
withdrawing cash over the counter at a bank, added an extra
nought to the withdrawal slip & withdrew about A$4,000 more
than she intended. Realising she had made an error she quickly
paid the money back into her account much to the stunned sur-
prise of the young Japanese teller who could be forgiven for
wondering why she withdrew it in the first place.
Another of our competitors an unnamed male this time was
about to board the plane for our flight home when he realised
his passport was missing. He had the passport in his hand
about ten minutes previously when wandering through the
shops at the airport. When he reported it missing he was as-
sured by the authorities that he had almost certainly been the
target of a pickpocket. It happened quite frequently they told
him. He quickly joined the baggage handlers in the luggage
hold of the plane to get his luggage removed as he wasn’t going
anywhere very soon. Poor English from the handlers & another
traveller with the same surname didn’t help matters. Two days
later with a new passport & about $1,000 lighter after a stay in
Tokyo he finally headed home. His easy going personality treat-
ed it all as a bit of an adventure & yes his costs were covered by
insurance.
The final day of competition was completed by lunch time &
the organisers were all set for a magnificent closing ceremony,
which they hoped would match the spectacular opening ceremo-
ny. Not to be I’m afraid, the heavens opened & torrential rain
set in necessitating the cancellation of the ceremony. Our flight
back to Fukuoka where we would spend the night prior to our
flight home was set for about 7pm. After a couple of delays it
was announced that our flight had been cancelled due to a little
birdie getting itself stuck in one of the engines. Not to worry we
would still be going, by taxi. In a flash about forty taxis were
lined up out the front of the airport. Two people only to the ra-
ther small taxis & we were off on a four hour drive which a cou-
ple of hours previously had been a 45 minute flight. Many peo-
ple hadn’t had an evening meal preferring to wait until they
reached Fukuoka. Quickly doing the maths I realised we would-
n’t be in Fukuoka until well after midnight & the chances of
getting a meal at that time were almost non existent. On the
freeway I kept seeing signs with knives & forks indicating that
there were food places up ahead. Using my best powers of a
mixture of broken English & sign language I finally got the
driver to pull into one of the eating areas. I think he was happy
to oblige as I’m sure he was hanging out for a cigarette. After a
fairly ordinary take away meal, but a meal nevertheless we
headed off & made our accommodation after 1am. Many people
missed out on a feed claiming they couldn’t make their driver
understand. The nearby railway station café was swamped by
starving Aussies next morning prior to our trip to the airport &
flight home.
A wonderful place to visit & very worthwhile & inter-
esting trip.
John Reynolds
Photo above left, Jan Banens, third from left with Rhonda
Dundas, Sharon Reynolds and one other Australian and three
African women. (photo from Jan Banens)
Photo opposite, Miyazaki Japan, home of the 1993 10th
World Veterans’ Championships (photo from John Reynolds)
Page 10—June 2020 Vetrunner `
Nikki’s Iso Training
Reporter; Nikki Phelps
When the lockdown began my workplace closed and I sudden-ly had a lot more free time! I had been recovering from an injury
caused by a lack of strength and was just about ready to ease back into running. I figured a beginner running program was as
good a place to start as anywhere so I dusted off my Runkeeper app and found one!
Six weeks, three runs a week, away I went. I started running at the lake as it is close by but I switched to grass which seemed
to help prevent the pain from my injury. I also continued doing a lot of strength work, between physio exercises and PT sessions.
Note: I rounded the time to the nearest minute
Each week had 2 shorter runs and a longer run, with day 15 and 18 being the only continuous runs, the rest were all intervals.
The program had a pre-recorded audio coach talking me through each run, which was helpful and only occasionally annoying! I
made some notes in the app as I went.
Day 1 – Forgot my puffer, lungs complaining!
Day 2 – Slight pain in left knee, new pain, oh good that’s what
I need!
Day 4 – Cold! Have some concrete princess, no gym treadmill
for you this winter!
Day 6 – Still feeling echoes of pain from my injury. New shoes arriving soon and I’m going to start heading up to Stromlo to run
on the grass.
Day 7 – It started to spit as I was ready to start, glad I decid-
ed to woman up, it was only a few spots then the sun came out!
Day 8 – UC oval today, wet squelchy socks! No pain though, that’s a plus!
Day 9 – Hawker oval a bit wet and squishy today especially the edges, so I ran back and forth trying to make a pattern – now
to see how crooked I run!
Day 12 – The running intervals added up to 30 minutes ac-cording to the audio coach. I hurt through them all! Wanted to slap Her Peppiness once or twice! Her: Are you feelin’ good? Me:
NO! Her: GOOD! Me: Argh!
Day 13 – Shorter but harder, the coach suggested skipping the rest breaks so I ran through a couple, ugh, hard! Oh well done
now. Afterward the app told me it was my fastest 5k ever!
Day 15 – Thank god exercise makes you warm is all I can say.
So damn cold! Survived though and didn’t take any rest breaks! No pain while running, maybe mild ache after stopping. Yay!
Day 16 – Average run, felt a little sluggish. Strongly distract-
ed by my first sighting of people flagrantly ignoring physical dis-tancing rules! To the large group of dudes doing soccer training – not cool!
Day 17 – Starting to feel like a runner again. The audio coach
suggested a slow jog instead of walking for the rest intervals, I think I only walked 3 or 4 out of 15 and jogged the rest, pretty
good!
Day 18 – The program is finished! Felt pretty good today, run-
ning just over 6 min/k most of the way. Will attempt a full 5K soon, these runs include warming up and cooling down so the
average pace is dragged down.
Now I’ve moved onto a program with speed workouts aimed at lowering your 5K time. I wanted to experiment with a few more
runs with faster work before attempting a full 5K, see if I can get under 30 minutes when I do it. Hopefully I’ll have a new achieve-ment to report next month!
Nikki Phelps (ed. note Nikki is the club’s Vice president)
Day Distance Km Time (min) Pace (min/km)
1 3.28 25 7.37
2 3.25 25 7.42
3 4.32 33 7.38
4 3.43 25 7.18
5 3.22 25 7.46
6 3.96 31 7.49
7 4.15 31 7.28
8 4.26 31 7.17
9 5.30 42 7.56
10 4.85 32 6.36
11 4.32 32 7.25
12 5.71 42 7.22
13 5.02 32 6.23
14 4.70 32 6.46
15 3.96 26 6.37
16 4.53 31 7.02
17 4.66 32 6.52
18 4.81 32 6.35
Nikki Phelps (ACTMA Vice President) training hard at the
university of Canberra. We can now train with physical distanc-
ing in a group of ten athletes. (photo Nikki Phelps)
The Vetrunner is on line at the following website: http://www.actmastersathletics.org.au/index.php?
module=Vetrunner&action=Vetrunner.ListView
Black and white hard copies will be available at the end of
the pandemic at the run/walk and throwing handicaps and
Track & Field meets.
Due by: Saturday 13th June 2020
All copy and queries for the July edition to the editor at:
[email protected] Late submissions may only
be accepted if space allows.
Articles
All reports, articles and stories submitted for inclusion
in Vetrunner should be created in Word, in Century School-
book 9pt. font. I welcome member’s contribution which is
of an athletic theme, or tells of that member achieving an
important milestone or award, or just has a story to tell
that relates to a person’s background outside of athletics.
These include photographs and illustrations where possible
or appropriate. Minor editing may be undertaken. Letters
to the editor are welcome. It is important that the club has
a vehicle for receiving and answering constructive factual
criticism and comments.
As a general rule I will publish material that is publicly
acknowledged. Articles submitted to Vetrunner but not
published are usually the result of page limitations, and
may be included in the following edition of Vetrunner. Con-
structive comment is welcome and should be addressed to the
editor at: [email protected]
Photos
When taking photos/selfies of your training now safely
in groups of ten, please ensure that you are looking to-
wards your phone/camera and the background does not
detract from the importance of the moment. Please ask the
subjects if they would mind removing their sunglasses. All
in all, check your surroundings before clicking. Action pho-
tos are particularly welcome. Photos may be cropped
where appropriate. Please ensure photos are sharp and
sent as large photos. Small or blurry photos are unusable.
Welcome to the second of our non sport reporting
Vetrunners. Thankyou very much to all the contributors for
this months edition. They include Bryan Thomas (though
he only contributed five pieces this time!!), Richard Scutter,
(poet) Jan Banens (South Africa 1999), John Reynolds
(Miyazaki 1993), Nikki Phelps (training in iso, p.10), John
Lamb (painting in iso, p.7 ) all the members who wrote to
the President and the editors thanking us for the May edi-
tion, Craig Wisdom (nutrition, p.7), Clare Wall, Cory Col-
lins, Consie Larmour, all our photographers who help bring
our stories alive and our proof readers Dave Mackenzie and
Cory Collins.
So the AGM was due to held last Tuesday 19th May, alas
it has moved to another day, as yet unknown. We are still
expecting an annual report; more information about that in
the next Vetrunner. However we have good news in this
edition; Bryan Thomas goes into the detail of who might
have been at the first AGM 41 years ago. Unfortunately we
don’t have a picture of the members at the first AGM, so at
the bottom of the last page I have produced the photo of last
years AGM, our fortieth. Happy reading on pp. 16 to 18.
A very big Thanks to Suzie Gaynor who joined me as
co-editor for May. Members really appreciated Suzie contri-
butions in layout, photos and her own contribution. Suzie
Thanks again and we all look forward to your guest editing
for the September edition. (See p.6 for members appreciation)
I have continued to use Suzie’s quirky lay out for the back page.
Well we are now transitioning out of the restrictions
with training resuming for up to ten athletes with appropri-
ate precautions and physical distancing. (please see further
information on p.15). Please read your weekly bulletin regu-
larly as it will announce the changes to our programs (p.13
and 15) as restrictions are eased.
We continue to look forward to receiving your stories,
poems, songs, running, walking throwing tips, dance rou-
tines and safe training in physically distanced groups of ten
or less………..all with photos for the July and ongoing
Vetrunners. Please be imaginative as you have three weeks
(13 June) to pen/photograph your creations.
Robert Kennelly [email protected]
The Registrar of the Club, asks that you check
the website and ensure the club has an emergency contact for you. The club has, at least, a moral obliga-tion to let your nearest know if you have encountered health issues at an ACTMA event. Also please advise Nigel when changing phone numbers and or email addresses. Contact Nigel England at:
June 2020 Vetrunner — page 11
Submissions for July Vetrunner
Editorial Comment
Editorial Comment (cont.) Vetrunner Online
From 1 May each year, annual
membership is discounted to $33.
Now’s the chance to renew if you
forgot, or sign up a keen friend.
Although there are no events at the
moment, members receive the weekly
Bulletin, to stay up to date with
when we start up again.
To renew membership or join the club, go the club’s
website, and following the links to the Membership to the
RevSport portal. www.actmastersathletics.org.au, under
the first tab —> Membership, click on RevSport and
follow the prompts. If you don’t have internet access,
please call the registrar to arrange a manual renewal.
(0477 341 333)
The 2020-2021 Membership Year starts on 1 October.
Half-Price Membership
Your Emergency Contact?
LOC Treasurer, practising Tax Accountant, and a
World No. 1 Masters Athlete
Who could not be impressed by the calibre of our current
LOC 2021, and relieved that we have someone with the capabil-
ity to cope with the duties of LOC Treasurer. Luckily ACTMA
member Jo Klemke has the qualifications and commitment to
take on this role.
From her school days in Essendon, Victoria, Jo was fascinat-
ed with numbers and had an ambition to become an accountant.
But it was not until after her move to Canberra, and with two
teenage children, that she determined to go back to study from
1976 to realise this dream. She graduated in 1983 from the Can-
berra College of Advanced Education (now the University of
Canberra) with a Bachelor of Arts in Accounting, and started
work that year at Touché Ross and then Peat Marwick. She is
still working professionally in accountancy, now part-time.
Jo's life in Aranda from 1968 involved not only work and
study but her many other interests including, importantly, ten-
nis. Jo was one of the very early members of the Belconnen
Tennis Club, and club members remember her successes in pen-
nant competitions, often partnering Dawn La Fontaine (a for-
mer member of ACTMA also). Other major interests, which
dated from her early life as the youngest of four children grow-
ing up in the new Strathmore (Essendon) suburb, included
sport, church, choir and a love of music.
During the AFL season the family were regulars to Essen-
don matches, having special seats in the Essendon stand and
woe-betide anyone who tried to sit in these. Jo and friends how-
ever preferred to sit behind the goals so that they could throw to
John Coleman his favourite chewing gum, aiming to land it at
his feet in the goal square. (According to Jo it was Wrigleys
Juicy Fruit.) Jo's allegiance to her Bombers team remains ex-
traordinary.
Jo joined ACT Masters Athletics (then ACTVAC) in 2007
after training with Fran Harris’s group from 2005. She began
tentatively with 800m and 1500m events but has expanded her
skills to encompass sprints, jumps, javelin and pentathlon. Her
first national event was the 2008 Pan Pacific Games at the Gold
Coast, and she still holds a Pan Pacific W75 long jump record.
Since then Jo has competed in national and international com-
petitions including Tauranga, NZ, in 2012, and the World Mas-
ters Athletics Championships held in Lyon in 2015 and Perth in
2016.
Jo was one of the ACT stars at the 2019 Nationals in Mel-
bourne, winning gold in the W80 long jump, 800m, 1500m, jave-
lin and pentathlon, and silver in the W80 60m and 100m. A
great thrill was being presented with her 800m gold medal by
Ralph Doubell, Australian record holder and 800m winner at
the 1968 Olympics in Mexico City. Ralph also presented Jo with
a copy of his autobiography. For her 2019 pentathlon perfor-
mance Jo was ranked first in the world in her age group. She
also holds ACT records in the W80 long jump, javelin and pen-
tathlon, and Australian records as one of the W80 4 X 100m and
4 X 400 relay teams.
Cory Collins says: "Jo is in my age group and is my compe-
tition. I have always regarded her as a middle distance runner
but lately in training I have noticed she is running really well in
the sprints which I consider is my area of expertise. Who knows
what will happen next season! She may have to come to Thurs-
day nights Track and Field instead of going to Choir."
Whether Jo takes up Cory's race challenge or not, it is cer-
tain that she will rise to the challenge of preparing well for the
2021 Nationals. Unknown, of course, at this stage is the long-
term effect of Covid -19 on plans, attendances and performanc-
es. Jo and the LOC hope that the 2021 Nationals will prove to
be a timely stimulus to sport, and to tourism generally, for the
ACT.
Consie Larmour and Cory Collins
Hi Robert
I hope that you are going OK with the current re-
strictions, I am very grateful that we are still allowed to exer-
cise outside, even if a maximum of 2 people together (editor’s
note; this is now ten people). I have been keeping up some long
runs, as well as shorter ones and walks (with one friend or fami-
ly member at a time). Last Sunday, 26 April, I was entered to
run in the London Marathon. Instead I did a slow solo mara-
thon, including a loop around Lake Burley Griffin. Was a bit in
awe of the person I saw exercising by doing a solo swim in the
Lake. He was heading towards the Boatshed Restaurant after
swimming under Kings Avenue Bridge with bright orange
marker in tow!
I have also attached a photo of the New York Marathon
Award (see below) that was delivered to my house in early
March. It's by far the best award I have ever won, and I did
take it along to show the Tuesday Group at Black Mountain
Peninsula, just before social distancing measures kicked in.
If you would like a new running shoe photo to go with the
Runners Shop advertisement in the next Vetrunner, I have also
enclosed a photo (see p.2) of my latest shoe acquisition - ordered
online from the Runners Shop and just arrived today!.
Best wishes and stay safe,
Clare Wall 27/04/20
Page 12 — June 2020 Vetrunner
Clare Wall; epilogue to the New york marathon Jo Klemke
Picture above; Clare Wall’s award for winning her age group
in the New York marathon (photo; Clare Wall)
Picture below; Jo Klemke celebrating her performance at last
year’s nationals in Melbourne. (photo; Suzie Gaynor)
June 2020 Vetrunner — page 13
ACTMA events are shown in bold, other events are run by different organisations. Please check with organisers to confirm details, especially for non-ACTMA events.
Club events are cancelled till end of June 2020
May 2020
Sat 30 Throws Handicap, 1.00pm Masson St.
Sun 31 Run/Walk handicap, 9.00am Mt. Taylor
June 2020
Tues 2 Club dinner; Venue TBA
Sun 7 LBG walking carnival
Sun 14 Throws pentathlon
Sat 27 Throws Handicap, 1.00pm Masson St.
Sun 28 Run/Walk handicap, 9.00am Mt. Ainslie
July 2020
Tues 7 Club dinner; Venue TBA
Sun 12 Throws pentathlon
Sat 25 Throws Handicap, 1.00pm Masson St.
Sun 26 Run/Walk handicap, 9.00am Mt. Ainslie
ACTMA General Committee Meetings monthly on the last
Monday of the usually at the Ainslie Footy Club, 52 Wakefield Ave,
Ainslie at 7.00pm. Contact Secretary Suzie Gaynor:
ACTMA Monthly Weight Pentathlons at 9am at Masson Street, Turner Contact Jayne Hardy 0421 610 053.
Customs Joggers meet every Friday at Stage 88 in Commonwealth Park at 12.15pm. Mike Stracey 6258 8756
Lake Tuggeranong Stakes every Tuesday on the lake edge near KFC at 12.20pm. Peter Thomson 0407 702 683
BBQ Stakes Handicap every Wednesday from the Senior Citizens Club in Woden at 12.10pm. Adrian Plunkett 6283 2388.
YCRC Women’s and Girls Jogalong at Weston Park on the first Sunday of the month at 9am (8am in summer).
Lake Ginninderra Handicap, last Tuesday of the month, from outside the Lighthouse Bar at 12.20pm. Simon Wall 0404 859 404.
Mount Ainslie Run Up, first Tuesday from Treloar Crescent behind
the War Memorial at 12.45pm. John Harding 6244 1153.
Black Mountain Run Up, held on the third Tuesday at 12.45pm, Clunies
Ross St, 100m south of Botanic Gardens Entrance. John Harding 6248 6905.
Parkrun 5km run or walk held at various locations around Canberra including Weston Park, Lake Ginninderra, Tuggeranong, Coombs, Ainslie & Queanbeyan every Saturday at 8.00 AM.
AMA 20k Road Walk Championships 2020 on August
30, 2020
AMA Winter Throws Championships 2 to 5 October,
2020 Wollongong, NSW.
OMA Championships - Provisional dates: 17-23 Jan,
2021 Norfolk Island.
AMA Track and Field Championships in Canberra 5 to 8
March 2021.
WMA Indoor Championships 6-13 April, 2021 Edmonton,
Canada
Games of the XXXII Olympiad 23 July to 8 Aug 2021,
Tokyo.
Australian Masters Games in Perth in 2021
AMA Track and Field Championships in Hobart in 2022
Birmingham Commonwealth Games 27 July to 7 Aug 2022.
WMA Outdoor Championships Gothenberg Sweden
2022 from August 17, 2022 to August 27, 2022
Games of the XXXII1 Olympiad 2024, Paris
Calendars
Get in, Train and Get out
Coaching and Training groups
Groups of Masters athletes conduct training sessions around
Canberra. To train with any one of the groups you should contact the
group coordinator listed. It’s always fun to train with others, to share
skills and knowledge. Runners, throwers, jumpers and walkers of all
levels are welcome. As a member of our club participating in
events out of normal hours the level of public liability
insurance varies, see below for details.
Accredited Coaches Training Groups
These groups are led by an Athletics Australia accredited coach. All
ACTMA member athletes and accredited coaches are covered by our
club’s public liability insurance.
Val Chesterton: Strength, speed & general fitness for runners,
jumpers & walkers, Calwell Playing Fields, Fridays 9am, 8.30am in
summer. 6292 8994. (temporarily suspended)
Non - Accredited Coaches and Training Groups
These groups are led by a group coordinator (trainer) who will train with you
but is not an Athletics Australia accredited coach. All ACTMA member
athletes are covered by our club’s public liability insurance but not the
trainer.
Fran Harris: Strength, sprints and hurdles training at the AIS track. 6230
2341 (h)
John Hunt: Jumps. Sundays, 11:00am at the AIS track. 6241 9392 (h)
Geoff Moore: Distance interval training. Mondays 5:30pm, Parliament
House underground carpark.
Greg Stretton: Middle distance training. Sundays except long weekends,
9.00am, Grammar School, cnr. of Mugga Way / Flinders Way. 6257 6127 (w)
‘Tuesday group’: long distance running and walking. Tuesdays
9:00am at Black Mountain Peninsula.
Upcoming Athletics Competitions
The ACT Government has lifted restrictions for training in groups of 10 people. Please be sure to observe the
social distancing guidelines and clean shared equipment. Trainers and coaches are asked to keep a list of partici-
pants, should a case of COVID-19 be detected and track and tracing need be enacted.
page 14—June 2020 Vetrunner
Historian: Bryan Thomas
40 YEARS AGO (June 1980).
The Gunning Relay, from Parliament House to Gunning
was a major annual event and this year attracted 33 teams.
The Vets had three teams of eight runners. Although there
were almost unlimited combinations of how teams could de-
ploy their runners we decided that all runners would run ex-
actly 4.8km each.
Our three teams had a competition between one anoth-
er; Blue Team of Brian Paxman, Ken Daniels, Mike Adler,
Terry Munro, Ron Maxwell, Roy Yeeles, Tony Hammett and
Roger Abbott won in a time of 5hrs.6m.6s. from Red Team of
W. Porter, Lucille Warth, B. Kemmiss, Pat Robertson, Keith
Hodgson, D. Rawson, Tony Taylor and Tom Murray in 5:51.45
from Green Team of Jack Tonkin, B Wheeler, Terri Hughes, N.
Franzi, - Johnstone-Hall, Duane Hall, Keith Perroux and Peter
Frylink only 20 seconds behind.
Eighteen runners completed the 8km running handicap
starting and finishing at Copland College. The event was run
in freezing conditions which gave this course to be forever af-
ter known as the “Antarctic Trek”. Keith Hodgson won from
Brian Paxman and Ron Maxwell while George Hanzar was the
fastest.
30 YEARS AGO (June 1990).
The inaugural monthly throwing handicap was conduct-
ed at the Masson Street Throwing Area on Saturday afternoon
23 June. Fifteen participated in the handicapped shot put
event which was won by Stuart Simms from Judy Dann and
Gordon Boag.
190 ran in our 9th annual Half Marathon held in bitter-
ly cold and windy conditions. Age group winners were – M35
Trevor Jacobs 73.16 (fastest), M40 Phil Garvin, M45 Liam
Hanna, M50 Terry Munro, M55 Bob Chapman, M60 Bill Se-
ton, M65 Reg Mullins, M70 Hal Dalheim, M75 Joe Mayer,
W30 Louise Vizard, W35 Gillian Boyd, W40 Rita Evans, W45
Margaret L’Hullier, W50 Suzanne Counsel 99.01 (fastest wom-
an), W55 Joan Mallory and W60 Juani O’Reilly. The trophies
for the best male and female performances, as determined by
WAVA age standards, were M65 Reg Mullins and W50 Su-
zanne Counsel.
There was no running handicap this month because of
an overcrowded calendar. Both the June and July Handicaps
were held in July.
20 YEARS AGO (June 2000).
Our cross-country championships were jointly with the
ACTCCC at a new venue in Weston Park. Women ran 8km
and all men 12km. Age champions were – W35 Christine Pau-
ling, W40 Kathy Southgate, W45 Rosemary Longstaff, W50
Mary Ann Busteed, W55 Caroline Campbell, W60 Suzanne
Counsel, W65 Anne Young, W70 Juani O’Reilly, M30 Gary
Rolfe, M35 Justin O’Dea, M40 Andy Horsburgh, M45 Steve
Bradford, M50 Conrad Shepherd and M55 Bernie Millett.
As this was Olympic year, many members participated
in the Host City Marathon in Sydney. This marathon, organ-
ised by club member Dave Cundy was used as a trial for the
course to be used in the Olympic Games in a few months time.
The June run/walk handicap was on the scenic, but hilly
West Stromlo course. 116 ran the 7.5km long course won by
David Webster from John Carmody and Cathy Newman. 49
ran the 4km short course won by David Alden just in front of
Kirsten Didlick and Margaret Taylor. 16 did the Waddell Se-
ries walk event won by Robin Whyte from Keith Johnson and
John Stenhouse. This month was a busy one for milestone T
shirts as Peter Freeman qualified for his ‘150’ and five others;
Tanya Colyer, David Hall, Adrian Krauss, George Kubitsky
and Dorothy Seedsman, earned their ’50 handicaps’ T shirt.
Thirty-two participated in this month’s throwing handi-
cap that included the disciplines of discus and shot put. The
gold medal was won by Raylea Rudov from Nola de Chazal and
Phil Toomey.
10 YEARS AGO (June 2010).
A history of our unique monthly throwing handicap
written by Bryan Thomas was published in this month’s
Vetrunner to coincide with the 200th monthly throwing handi-
cap. The article titled The Tale of Two Hundred Throwing
Handicaps covered the following topics – the idea, the begin-
ning, the ‘Originals’ (who were they? what did they do? where
are they now?), the milestones and the winners.
It was back to business following last month’s 200th
monthly throwing handicap celebrations with this month’s
handicap incorporating shot put and discus. Although it didn’t
rain as it had in May the afternoon was bitterly cold and the
area around the shot put sector was a large frozen lake. A
healthy field of thirty-three, including two World Champion
Queenslanders - Helen Searle and her amazing mother, 100
year-old Ruth Frith participated. Both Helen and Ruth were
well known to most local throwers as they had competed in
Canberra on many occasions. The handicap competition was
won by John Lamb ahead of Margaret Taylor and Nola de
Chazal (see picture below). Probably due to the weather there
was no demand for the optional extra events – the standard
heavy weight or the 56 or 100lb super heavy weight tosses.
In contrast to last month’s run/walk handicap a per-
fect winter morning greeted the 182 participants in the June
handicap at Mt Ainslie. The long course was won by Terry
Levings from John Dimitriou and Steve Bradford. The Frylink
event was a victory for Emma Kennedy in front of Graeme
Small and John Busteed. The Waddell walk was won by Chris
Booth just ahead of Sue Cassidy and Lynn Williams. Wilf Deck
and Jenny Walton received their ’50 handicaps’ T shirts.
The 44th LBG Racewalking Carnival was held over
the June long weekend. A number of members participated in
the two major events, the 10 and 20 mile races. Both the one
and two laps of West Basin racewalks started at 8am when the
temperature was a frosty –3C but it gradually improved to
become a beautiful clear, still and sunny morning – ideal for
race walking. Geoff Barker, Val Chesterton, Pat Fisher, Colin
Heywood, Peter Hogan, Derek Robertson, Monika Short, Bry-
an Thomas and Robin Whyte completed the 20 miles (32km)
event.
Bryan Thomas
The Way We Were: June 2020
Nola de Chazal W80 one of our stalwart throwers and fabulous
cake maker. The picture below is of Nola heaving the javelin in
the handicap in November last year. (Photo: Suzie Gaynor)
June 2020 Vetrunner — page 15
2020 Schedule of Events On 19 March, the Main Committee of ACT Masters Athletics (ACTMA) , in cooperation with the
Boards of Little Athletics ACT (LAACT) and Athletics ACT (AACT) suspended all athletics competitions
and events in the ACT during March and April 2020. With the Prime Minister’s announcement on 16
April that travel restrictions would continue for at least another month, this suspension has been ex-
tended to the end of June. This means that four Run-Walk Handicaps and seven throwing events will
be missed and the AGM is postponed. Training and coaching for groups of ten with physical distancing
are now permitted. If restrictions are lifted at end June, the remaining events for the year are:
THROWING EVENTS
Masson Street Throwing Fields, Turner | Event Coordinator—Jayne Hardy 0421 610 053
MONTHLY THROWS HANDICAPS
(Saturday lunchtimes)
May 30 Hammer and Javelin 1.00pm start + non-hcap weight throw + 45lb
June 27 Shot Put and Discus 1.00pm start + non-hcap Super Weight + 56lb
July 25 Hammer and Javelin 1.00pm start + non-hcap weight throw + 100lb
August 29 Shot Put and Discus 1.00pm start + non-hcap Super Weight + 45lb
Sept 26 Hammer and Javelin 1.00pm start + non-hcap weight throw + 56lb
October 24 Shot Put and Discus 1.00pm start + non-hcap weight throw + 100lb
Nov 28 Hammer and Javelin 1.00pm + annual presentations and Christmas function
THROWS PENTATHLONS
(Sunday mornings)
May 17 10.00am start
June 14 10.00am start + weight for distance
July 12 10.00am start
August 16 10.00am start Heavy Weight Pentathlon
September 13 10.00am start Oceania Throws Pentathlon Challenge
October 11 9.00am start
November 15 9.00am start Heavy Weight Pentathlon
December 13 9.00am start
**CHAMPIONSHIP DATES:
2020 WMA Outdoor Championships Toronto Canada 20 July – 1 Aug!;
2020 AMA Winter Throws Championships: 2-5 October, Wollongong NSW.
Run/walk handicap program DATE VENUE DISTANCE
January 26th Nth Curtin Oval(8.30am) 6.3/3km
February 23th Isaacs Ridge (8.30am) 7/4km
March 28th Stromlo Forest Park 8/4km
April 26th Mt. Majura 10/5km
May 31st Mt. Taylor 7.3/3.5km
June 28th Mt Ainslie 9.3/4.5km
July 26th Little Black Mt 9/4.5km
August 30th Coombs Molonglo 10/5km
September 27th O'Connor Ridge 8/4km
October 25th Ainslie Woodlands 7/3 7/3.5km
November 29th Weston Park (8.30am) 6/3km
ACTMA is hosting the National Championships
in Canberra from 5 to 8 March 2021
Page 16 — June 2020 Vetrunner
INAUGURAL MEETING FEBRUARY 1979
Historian; Bryan Thomas
May is usually the month for our AGM but this year the
coronavirus has impacted on many aspects of normality. So
when, and how will our 2020 AGM be conducted? This led to
thinking about the club’s inaugural AGM in May 1979 but un-
fortunately the attendance record has been lost. However, de-
tails are available for the historically important meeting called
by Ken Daniels in February 1979 held in a private home in Wat-
son that led to the formation of the ACT Veterans’ Athletics
Club (ACTVAC) and eventually to our first AGM three months
later.
Most, if not all, the attendees at Ken’s investigative meeting
would have most likely also have been at our first AGM. A sum-
mary of the subsequent membership history of each of these
people and their current whereabouts (if known) follows.
MAL BONE was a member of both the ACT Cross Country
Club (CCC) and a local athletics club. The former New Zealand-
er was a very good long distance road and cross-country runner.
His marathon PB of 2:35.20 run in the 1980 NSW Champion-
ship is still ranked 18th on the Canberra M40 list.
ARTHUR BROWN earned his nick-name ‘Iron Man’ be-
cause of the number and variety of events he would participate
in a session of athletics. Arthur has participated in national
championships in all capital cities as well as in five world cham-
pionships – at Christchurch in 1981, San Juan 1983, Rome
1985, Melbourne 1987 and Brisbane 2001. Even at the interna-
tional level Arthur liked to compete in many and varied events
such as the long hurdles, steeplechase, 5000m, 10,000m, cross-
country, marathon and long and triple jump. Although he now
lives on a small property near Ballina, he remains a member
and is as likely to turn up at a national championships or a Mas-
ters Games proudly wearing his old ACT uniform.
NIGEL CREW was elected vice president at the 1979 AGM.
He was an enthusiastic race walker and coach and was a Life
Member of the ACT Race and Fitness Walking Club. In his long
career as a coach he helped many walkers of all ages improve
their performances in this difficult sport. Until injury and ill
health curtailed his race walking Nigel was a regular partici-
pant at track and field and in the walking event at the monthly
handicaps. Following a long illness Nigel died in Canberra in
2003 a few weeks short of his 73rd birthday.
KEN DANIELS (chair) (picture opposite) was our original
secretary, a position he held for six years. In 1985 he was made
a Life Member. In 1999 and 2000 he was elected president but
in the years between 1985 and 99 he had served on committee in
a variety of other roles. Ken was a member of the LOC for the
1984 Oceania Championships and both the 1991 and 1999 na-
tionals as well as the 1997 Australian Masters Games.
Ken was a champion all-round athlete with numerous ACT
and Australian titles and records as well as Oceania and World
Championship medals. Some of his major achievements were
being a recipient of the Fristad Award twice and winning silver
medals in the M50 pentathlon and 4x100m relay at the 1987
World Championships in Melbourne. At the World Masters
Games in Eugene 1998 he won gold in the M60 pentathlon,
200m, 400m and 300m hurdles. Not generally noted as a middle
distance runner Ken achieved a remarkable win in 1997 Higgins
Memorial 800m Handicap. He was involved in the first twenty-
one Vets’ Half Marathons- running the inaugural 1982 event
and being a key official in all others.
Ken was a regular participant in the monthly running handi-
caps earning his ‘150 runs’ shirt in April 2001. He was also one
of sixteen who participated in the inaugural monthly throwing
handicap in June 1990 and was a regular until 1999.
Apart from being a torch bearer for the Sydney 2000 Olym-
pics another of his fondest memories was teaming with daughter
Karen and granddaughter Jade to win the ‘three generations
relay’ at a Tuggeranong Vikings athletics meet in February
2002. In June 2013 Ken had more reason to be proud because
his family created club history when all three generations com-
pleted the monthly handicap. In April 2002 Ken and wife Lesley
moved to the Sunshine Coast.
PETER FRYLINK was our first president, a position he
held for the first six years. Peter was an excellent role model,
encouraging apprehensive newcomers to “have a go” and spread-
ing the good word about this new and exciting concept of com-
petitive sport for mature-aged people. His contribution was rec-
ognized by being awarded Life Membership.
He was editor of Vetrunner from 1979 to 1981 and co-editor
in 1985 and 1986. He was also responsible for printing the mag-
azine on a cantankerous old spirit duplicator in his garage; a
messy and frustrating job often helped along by a flagon of
cheap wine.
Peter led the LOC for the 1984 Oceania and Australian Vet-
erans’ Championships. The task was stressful because of the
small size and inexperience of our fledging club, finding difficul-
ty obtaining sponsorship while his wife Willie was battling can-
cer. It was customary for the president of the club organising
the Australian Championships to accept the national presidency
so Peter became the 1984 AAVAC president. During his time in
office he lobbied for this arrangement to change to one of an
elected president who would have more time and authority to
lead the national association
As a competitive runner Peter was more a social jogger and
would plod along at the back of the field happily enjoying the
fun run, cross-country or track race and engage in friendly chat-
ter with those around him. In such fashion he was a regular in
distance races throughout Canberra and further afield, includ-
ing national and even an Oceania Championships so it was not
surprising he rarely returned with a medal. Peter’s enjoyment
and promotion of jogging as the most desirable form of running
was recognized when our monthly handicap short course was
named the Frylink Series.
In 1999 Peter moved to Umina on the NSW Central Coast
then ten years later moved to Brisbane where he maintains an
interest in club activities.
PETER HANLIN competed as a shot putter in the 1956
Olympic Games in Melbourne. Peter participated in some club
events up to the middle 80s. He passed away in August 2000.
PETER KALLIO ( picture below right) was a champion
distance runner with a long list of notable achievements in cross
-country, fun run, half marathon and marathon races in which
he won numerous titles and set many age group records.
But, it is in the longer road races that Peter really shone. In
the marathon he has the ninth best local M40 performance and
is on top of the M45 list. His most memorable performance was
winning the M50 gold medal, Cont. P. 17
WHO WERE THEY and WHERE ARE THEY NOW?
June 2020 Vetrunner — page 17
INAUGURAL MEETING FEBRUARY 1979: WHO WERE THEY and WHERE ARE THEY NOW? (cont.)
Cont from p.16
with an Australian Record 2:30.52, in the marathon at the 1987
World Championships in Melbourne. This record stood for more
than thirty-one years until beaten by fellow club member
Shaun Creighton. Peter’s achievements in the Vets’ Half Mara-
thon are simply outstanding; they are – twenty finishes for
eighteen age group victories from M45 in 1982 to M75 in 2010.
He won six best male performance trophies (as determined by
WMA age standards) and currently has three of the top ten all-
time best performances as well as still holding the M45 record.
Peter ran in our third monthly handicap and is one of only
two members who participated in our first year and is still com-
peting in this unique event. Peter is also one of only a few to
have won a long course handicap from the back. In 2005 he was
‘King of the Mountains’ for the long course as well as being the
year’s best performer with a score of more than 90% WMA age
standards then for the next two years, now an M70, he again
scored above 90%. In 2009 he was runner-up in this category for
the Waddell Series and was third in 2018. Last January Peter
earned his ‘250 handicap runs’ shirt.
JOHN KEEN is not known.
LAURIE and WENDY KUPKEE participated in some club
events in the early years but both made a comeback to track
and field in 2006 until 2016. During this period both Laurie and
Wendy competed in a variety of races - from the sprints to mid-
dle distances.
BOB MEE dabbled in long distance running, and was in-
deed a very good runner, but it was as a racewalker he achieved
most success. In some seasons he was both ACTAA and Vets
champion and record holder at the same time.
Bob was a medallist at the 1981 World Championships in
Christchurch - winning gold for the M40 5000m track walk and
silver in the 20km road walk. Later that year Bob was umpire
of an international soccer match between Australia and Dinamo
Zagreb.
Bob was an efficient event organiser and played a major role
in managing major racewalk and road running events. During
the 1991 Australian Championships held in Canberra Bob was
responsible for conducting the pentathlon program.
When Bob and wife Rita moved to Queensland in 1987 he
set about breaking their state veteran walk records. After sev-
eral interstate moves Bob and Rita settled back in Canberra in
2003 but a few years later they relocated to Adelaide to be near-
er family. They have since moved back to Canberra. Even
though he has not participated locally for many years Bob’s
name still appears beside a number of ACT Records.
KEN MILLER was a very good distance runner who partic-
ipated as a member of both the Woden Harriers AC and CCC in
many local inter-club athletics competitions and road or cross-
country races. However, he was only an occasional participant
in ACTVAC events – he was more involved in our track and
field meets but only managed five monthly handicaps. Ken
maintained his membership until 1989.
ROD MOORE participated in some of our early track and
field meets but not in the monthly handicaps. Nothing else
known.
TERRY MUNRO (picture opposite) was elected treasurer at
the first AGM and held the office until1984. After standing
down as treasurer he served the next year as an ordinary com-
mittee member. In 1981 Terry took on the task of Vetrunner
editor and the following year was co-editor with Bryan Thomas.
Terry ran in our first handicap in July 1979. A hip replace-
ment in 1994 appeared to end his running career but after a
five-year lay-off he returned to the track in January 1999 when
he shuffled through a five lap spiral handicap. After that his
jogging improved rapidly and he was able to participate in most
of the ‘spirals’, all walking events and again became a regular
in the short course monthly handicaps. Terry was a popular
recipient of the 1999 Heart Foundation Award and the inaugu-
ral winner of the Perry Series for race walking in 2004.
Appropriately Terry completed his 100th monthly handicap,
in June 2005, on the Mt Ainslie course that is close to home and
an area where he had done much of his training over many
years. Five months later he was the winner of the 2005 Waddell
Series point score. He earned his ‘150 handicaps’ shirt in Sep-
tember 2013.
Terry had been an enthusiastic sportsman all his life and
prior to joining the Vets he was very involved in athletics, hock-
ey, Australian Football and especially lawn bowls. He was a
torch-bearer for the 1956 Olympics and a year later was one of
a small group of runners to participate in Canberra’s first orga-
nized cross-country race.
As a veteran athlete Terry was a champion middle and long
distance runner in all events from 800m to the marathon. Some
of his most memorable performances were his battles with Tony
Booth in the Street Mile, his 16.08 5000m PB in the 1981 NSW
Vets Championships, a 2:42 in the 1985 Junee to Wagga Mara-
thon as an M45, an M50 team silver medal in the 10km cross-
country at the 1989 World Championships in Eugene and two
M50 age group victories in the ACT Vets’ Half Marathon.
In 1985, he along with our other founding executives, Ken
Daniels and Peter Frylink were honoured with Life Member-
ship. Terry is a life-long Canberra resident.
BRIAN PAXMAN was elected to the original committee in
1979 and served until 1981. During this time he began collect-
ing members’ competition results in order to establish the origi-
nal set of club track and field records. He maintained the record
list until 1982. Brian always ran bare-foot and was a very good
middle distance runner. He successfully participated in several
national championships as well as setting a number of ACT
Records.
In 1983 Brian suggested to our handicapper Duane Lowry
that we should introduce group starts to our monthly running
handicaps to make handicapping simpler and easier for runners
to understand. We still use this system today.
In 1987 Brian moved to Western Australia where he still
enjoys an occasional run with the WA Masters Athletics Club.
One year he was so homesick he rode his bike from Perth to
Canberra.
RAY ROBBINS is unknown.
PAT ROBERTSON was our second handicapper. He took
over from Mike Adler in 1981 and was subsequently followed by
Alan Johnson, Duane Lowry and Stuart Manley until 1988
when Colin Bridge and made greater use of computer technolo-
gy to handicap runners and publish results and statistics.
It was not until 1980 did we have the opportunity to partici-
pate as a club and the honour of wearing our new blue and gold
uniform to a “nationals”. Pat, who was successful in the M40
sprints, hurdles and horizontal jumps, was one of thirteen
members who participated in the Cont. p.18
Page 18 — June 2020 Vetrunner
WHO WERE THEY and WHERE ARE THEY NOW? (cont.) Nutrition for endurance Running (cont)
Cont from p.17
Australian Championships in Adelaide. Pat was a highly
ranked public servant and spent many years living abroad. His
current whereabouts is unknown.
JACK PENNINGTON OAM (see picture bottom right
previous page with former ACTMA President Bret Kingston)
was involved with veterans’ athletics from its very beginning.
He was a prominent middle distance runner, coach and writer
long before the veterans/masters movement began. Jack was a
foundation member of the CCC, Canberra City Harriers, the
NSW and the ACT Coaches Associations, NSWVAC, AAVAC
and of course our own club. In 1972 he was involved in selecting
and obtaining support for an Australian representative team to
participate in the first international track and field meets for
men over 40 years-of-age at Cologne, Crystal Palace and San
Diego. Until he retired from racing at the age of 70 Jack had
run hundreds of quality races setting many ACT Records and
winning numerous medals in national and international compe-
titions. Although he had run several half marathons, including
two M60 wins in our Vets’ Half, he only attempted the mara-
thon once - running 3:12 at the 1981World Championships in
Christchurch. Jack’s contribution to athletics over such a long
period was acknowledged by being awarded the 2000 Australi-
an Sports Medal, in 2006 he was honoured with an OAM and in
2013 he was inducted into the AMA Hall of Fame. He was our
longest serving club patron holding the position from 1994 to
2016. Jack died in October 2016 two months short of his 94th
birthday.
PAUL RUDKIN was a very good distance runner on the
track where his favourite event was the 3000m steeplechase.
He was also a long-time member of the CCC and performed
well in road races of all distances up to the half marathon but it
was on the really tough cross-country courses that he excelled.
Paul was a member of the LOC for the 1984 Australian and
Oceania Veterans’ Championships in Canberra where he organ-
ised the cross-country races and the dinner/dance.
ERIC SALES is not known.
WARWICK SELVEY was shot put and discus champion
of Australia for many years. He competed at two Olympic
Games - Rome 1960 and Tokyo 1964. Although he lived in
Ainslie for many years and ran a Chiropractic Business in Ac-
ton and was well known by many members, particularly throw-
ers, he was never a member. Warwick moved to Queensland
became a member of the states’ veteran /masters athletics club
and participated at numerous national championships and
Masters Games. Warwick died in Thailand August 2018.
NIGEL SPURLING was a member in our early years.
He was one of thirteen members who participated in the 1980
Australian Veterans’ Championships in Adelaide where he was
a medallist in both the M35 400 and 800m.
DENNIS WILSON AM was president of ACT AAA from
1976 to 1985. Prior to coming to Canberra Dennis was a world
class middle distance runner narrowly missing out on running
a sub four minute mile race. In 1959 he was a member of an
Australian 4 x one mile relay team that set a World Record for
the event. The quartet of John Murray, Alby Thomas, Herb
Elliot and Dennis completed the relay in 16:25.6.
* * * * *
Following Ken’s meeting an interim committee was selected
to run the affairs of the group until such time as an AGM could
be held.
After several other informal meetings our inaugural
AGM, chaired by 1956 Olympic shot putter Peter Hanlin, was
held at the East Canberra Rugby Union Club in Kingston 2
May 1979 where the ACT Veterans Amateur Athletics Club
was born. Sir William McMahon accepted the position of pa-
tron, Peter Frylink was elected president, Nigel Crew vice pres-
ident, Ken Daniels secretary, Terry Munro treasurer and a gen-
eral committee of Mike Adler, Rod Moore and Brian Paxman.
Bryan Thomas
Cont. from p.7
In general, you won`t need extra fuel (carbohydrate) dur-ing exercise sessions lasting less than ~60 minutes and up to ~90 minutes if the intensity is low.
Typical fuel sources used by run-ners include gels, chews and sports drinks. A runner`s fuel requirements during a race can vary from 20-60g of carbohydrate per hour. Those who are travelling lower intensities would aim for 20g per hour and those at higher intensities can aim for up to 60g per hour.
Recovery Nutrition Recovery nutrition depends on the type, duration of exer-
cise, body composition goals and personal preference. The 4 R`s of recovery are a good starting point to make sure you are covering all bases with you post-training snack or meal to boost adaptation from the session just completed.
The 4 R`s of Recovery include Refuel: Include carbohydrates to replace fuel stores used
at training Repair: Include protein ~15 grams minimum to promote
muscle and cell resynthesis Rehydrate: Include fluids to replace sweat and respiratory
losses from training Revitalise: Include antioxidants or healthy fats through
fruit, vegetables, or nuts to reduce inflammation and promote immune system recovery
Some simple options for meals and snacks that will include the 4 R`s of recovery:
Dairy based snacks or meals ie smoothies, yoghurt, milk-based drinks
The humble sandwich or lunch wrap with meat, cheese and salad
Mixed meals which contain a carbohydrate source ie cur-ry with rice or
stir-fry with rice or noodles
Breakfast cereals with yoghurt and fruit
Toast with eggs and avocado
(note from Editor; the final two sections of the article
“Timing of recovery Nutrition” and “Runners Gut—the trots” will be available in the July Vetrunner. The full article is availa-ble at the following link;
http://www.kingstonphysio.com.au/wp-content/
uploads/2020/03/Sports-Nutrition-for-Edurance-
Running.pdf Right click on URL, then left click on “open hyper link” then
click OK.
Sohpie Stanwell (Dietitian consults within Kingston
Physiotherapy & Sports Injury Centre Craig Wisdom)
June 2020 Vetrunner — page 19
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