Jock Athletic Ezine - Issue 20

HOUR,

MAN...

COMPRESSION GARMENTS WHAT’S ALL THE FUSS ABOUT?

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JOCK ATHLETIC PAYS TRIBUTE TO USAIN BOLT, THE WORLD’S FASTEST MAN. WORDS CANNOT DO JUSTICE TO DESCRIBE THIS MAN: WORLD RECORD HOLDER, OLYMPIC RECORD HOLDER, TWO TIMES 100M CHAMPION AT AGE 25 IN THE MOST COVETED EVENT IN THE WORLD AND ONE OF THE “COOLEST” AND FUN ATHLETES OF ALL TIME! THE LIGHTENING BOLT FROM JAMAICA, WHO LOVES CRICKET, IS MY FAVOURITE RUNNER OF ALL TIME AND IS “THE SHOW”!

I WAS LUCKY ENOUGH TO INTERVIEW HIM FOR GATORADE IN SYDNEY TWO YEARS AGO (PICTURED HERE).

HE IS A FREAK OF NATURE THAT WE MAY NEVER GET TO SEE THE LIKES OF AGAIN. THE BEST THING ANY OF US CAN DO IS SIT BACK AND ENJOY THE RIDE. AUGUST JULY 2012

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JOCK ATHLETIC PAYS TRIBUTE TO BRETT LEE, AUSTRALIAN FAST BOWLER AND CRICKET LEGEND. FROM THE FASTEST RUNNER OF ALL TIME, TO ARGUABLY THE FASTEST BOWLER OF ALL TIME, BRETT LEE RETIRED FROM INTERNATIONAL CRICKET IN JULY, WITH 310 TEST WICKETS AND 380 ONE DAY WICKETS TO HIS NAME. BRETT IS ONE OF THE ABSOLUTE GREATS OF AUSTRALIAN AND WORLD CRICKET. HIS BLISTERING PACE BOWLING WAS ONLY PART OF THE STORY, ALSO HELPING AUSTRALIA TO MANY WINS WITH HIS BIG HITTING BATTING AND SUPERB ATHLETIC FIELDING PROVIDING RUN-OUTS AND WORLD CLASS OUTFIELD CATCHES. I WAS LUCKY ENOUGH TO TRAIN HIM FOR SEVERAL OF THOSE YEARS AND IT WAS AN ABSOLUTE PRIVILEGE. HIS WORK ETHIC, WILLINGNESS TO FIGHT BACK FROM INJURY, GREAT PERSONALITY AND CONSTANT SMILE MADE HIM ONE OF MY FAVOURITES.

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GREAT CAREER BINGA, GREAT BLOKE, ENJOY YOUR RETIREMENT! jockathletic.com

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EDITOR’S LETTER

JULY WAS SPORT SENSORY OVERLOAD FOR ME, WITH THE TOUR DE FRANCE AND THE OLYMPICS, AND IT CONTINUES THROUGH THIS MONTH. IF YOU CAN’T BE INSPIRED TO GET OUT THERE AND TRAIN BY THE ATHLETICISM OF THE OLYMPIANS AND THE HERCULEAN FEATS OF THE GREAT MAN USAIN BOLT, THEN YOU ARE HARD TO PLEASE! EVER SINCE THE MOSCOW OLYMPICS OF 1980, I HAVE BEEN HOOKED. EVEN IN 1984, WHEN IN YEAR TEN ON SCHOOL HOLIDAYS MY MATES WERE GOING FOR THEIR FIRST NIGHT OUT OF OUR LIVES AND I SAID NO, I WANTED TO WATCH THE OLYMPICS AND SEE CARL LEWIS RUN. MY MATES AND I KNEW I HAD A PROBLEM CALLED “OLYMPICITIS”. FRANKLY, NOTHING’S CHANGED! WHAT ABOUT BOLT? GREAT FOR THE SPORT OF ATHLETICS AND WORLD SPORT, SHOWING YOU CAN BE THE BEST AND STILL ACTUALLY ENJOY YOURSELF AND NOT TAKE YOURSELF TOO SERIOUSLY. HE TAKES HIS PERFORMANCE VERY SERIOUSLY, BUT NOT HIMSELF. LEGEND! AND THIS MORNING AS I WRITE THIS WE CELEBRATE OUR TWO GOLDEN GIRLS, ANNA MEARES IN THE CYCLING AFTER BREAKING HER NECK A FEW YEARS BACK AND THE WORLD INTERNATIONAL ATHLETE OF 2011 SALLY PEARSON, FULFILLING HER DESTINY AND WINNING THE 100M HURDLES (MORE ON THOSE TWO NEXT MONTH). THE WOMEN’S TRIATHLON WAS THE GREATEST FINISH TO A RACE I’VE EVER SEEN, WITH THE TWO GIRLS SPRINTING AND CROSSING THE LINE TOGETHER, JUST AHEAD OF THE GUTSY AUSSIE ERIN DENSHAM IN THIRD WHO SHOWED HOW TO ATTACK IN RACING- JUST BRILLIANT! IN SAD OLYMPIC NEWS LAST MONTH WAS THE DEATH OF FORMER AUSSIE OLYMPIC SPRINTER DANIEL BATMAN IN A CAR CRASH. THIS IS PARTICULARLY SIGNIFICANT TO ME AS HIS FATHER, PAUL BATMAN, WAS MY HEAD LECTURER AT UNIVERSITY AND RESPONSIBLE FOR ME BECOMING INTERESTED IN DISTANCE RUNNING AND COACHING. WE ARE SADDENED HEARING THE NEWS AND OUR CONDOLENCES GO OUT TO PAUL AND HIS FAMILY. RIP DANIEL. INSIDE THIS MONTH OUR GREAT MATE AND FORMER JOCK ATHLETIC ATHLETE BRETT LEE RETIRES FROM A STUNNING INTERNATIONAL CAREER, WE TEST COMPRESSION GARMENTS AND MEL KEEPS RUNNING FOR HER MARATHON. SORRY I HAVE TO GO, MORE OLYMPICS TO WATCH, SEE YOU NEXT MONTH.

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THIS MONTH » 12 THE TAPER CAPER Dan Atkins

18 TRAIL RUNNING Siobhan McCarthy

24 OFF THE FIELD Daniel Lane

28 TOP IMMUNE FOODS FOR ATHLETES

Rebecca Gawthorne

36 COMPRESSION GARMENTS Jock Campbell

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PRODUCT REVIEW:

Compression Garments

54 GO GIRL: Women Runners Empirica Research

58 FOR THE LOVE OF RUNNING Melissa Campbell

64 ATHLETE NEWS Jock Athletic

EZINE BRAINS TRUST

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PUBLISHER Jock Athletic EDITORS Jock Campbell / Melissa Campbell ART DIRECTOR/DESIGN Kiss the Sky / Annie Zieme ADVERTISING/PRODUCTION Melissa Campbell / Dee McCarthy jockathletic.com

Cover Image of Usain Bolt winning the 100m Final: Getty Images

CONTRIBUTORS Dan Atkins, Jock Campbell, Rebecca Gawthorne, Peter Hadfield, Daniel Lane, Michael Martin, Siobhan McCarthy, Craig Stevens,

Ryan Waters, Paul Watson, Eloise Wellings EDITORIAL OFFICE Jock Athletic | PO Box 1186 Cronulla 2230 W 0415 998 636 | EMAIL ezine@jockathletic.com

SUBSCRIBE NOW Âť AUGUST 2012

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TAPER CAPER DAN ATKINS

THERE IS FINE LINE BETWEEN HOW MUCH YOU SHOULD AND SHOULDN’T DO BEFORE A RACE THAT IS ONE OF YOUR GOALS. I AM ADAMANT THAT TAPERING IS THE HARDEST THING AS A COACH TO GET RIGHT. IT NEEDS TO BE INDIVIDUALISED AND SPECIFIC TO THE UPCOMING EVENT. AND EACH DISTANCE SHOULD HAVE A DIFFERENT TAPER.

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All Olympic athletes need to be at their absolute career best shape to take on the world’s line athletes and as it stands we aren’t the main players so we really need to step up. But as is the case with our top elite athletes, tapering is a time that athletes look forward to and coaches dread.

Brad Khalefeldt going through the motions of his taper before London.

Once you have trained for over 6months for a specific race, your body becomes accustomed to the daily rigour of day in day out training.

Then when you back it up your body sometimes can have a reverse effect and can either: • Get Unwanted sickness, due to the immune system having a change in the daily routine?

• You add some intensity and you get and injury, doing shorter higher intensity sessions can bring this on.

• You get both of the above.

The actual period of time they each will taper for will be different. The women can hold out longer than men and the boys will tend to go for a 10-12 days taper, the girls about 6-8 days of full taper.

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This Page: Courtney Atkinson pumps out a bit of wetsuit training in prep for London, while Emma Jackson (opposite) gets some miles in on the bike.

THE SWIM

THURSDAY PM: Race Pace short rest 4km

The week out from the Olympics the general idea if I was coaching the squad would be like this:

Main: 16 x 100m on 1.20 (first 100 and last max effort to simulate start and finishes of swim)

MONDAY AM (7 DAYS OUT):

NO SWIM FRIDAY

• Solid aerobic set 6km total: • Main: 18 x 150m descending speed 1-3 in pace on 2.10. 2.05 2.

TUESDAY AM:

SWIM SATURDAY: 2km max Main: 4 x 50m 1st 25m hard 25m recovery, 200m at race pace set x 3- 1200m

• Strength/ Length per stroke 5km total:

SUNDAY: NO SWIM

• Main : 400m pull paddles working your length then 4 x 100m hard on 1.20 ( race pace simulation with slight amount of fatigue involved).

MONDAY:

NO SWIMMING WEDNESDAY 14

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1000km total Nothing set in concrete most elite athletes just like to spin the arm around and loosen up.

THE BIKE The ride course is flat and fast so they will work a little bit on some attacking style riding and lower the overall volume.

A typical bike session for the three boys leading into London will be a fast paced motor pace session aiming at top end speed for short periods of time for example 3x 5min efforts at faster than race pace holding about 50-60km/hr, with 3 min recovery between each set. They will corner as well at speed to get ready for the attacks in and out of the turns as I see this will be a huge factor come race day.

I would think that about 8 days out they will run off a bike session like this for about

15mins or 3km at race pace. The Brownlee’s normally get off the bike and run the first km in about 2.40-2.45 pace for the first km so the legs need to be finetuned to this turn of speed.

Not many athletes can manage this pace. I do think however on their day our three boys are all capable of this early pace, but they need to be trained to do this.

The girls will do a similar sort of key session as well but as is the case with the girls I would do a bit longer session maybe something like this: 3 x 12min @ race pace ( approx 45-50km/ hr high leg turnover at about 100 RPM)3min recovery then run off for 20min @ Threshold pace early on then building to above race pace by the last 5mins, this is one of my favourite pre race sessions and a feeling that if tapered right can be taken into the race.

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THE RUN This is a tricky one and most elite athletes run every day with maybe one day off a week so they will tend to do this all the way through but like the swim will back up the km’s in the lead up. The last race for all our Aussie athletes will be Hamburg World Championship series race, this is a sprint distance and for the better part easier to recover from so approximately 14 days out this will be their last really big test before London.

Below are a couple of key sessions I have seen conducted in the lead up to major international races: 1. Fartlek: about70-80mins total and about 10 days out: • Main 3 x 8min @ 20secs per km below race pace, 3min float between

Each athlete is so different when it comes to the run and their sessions will be guided by their coach and their own intuition and how the body feels. The run the day before generally feels terrible due to the taper but that is the reason you do it, to get the engine revved up!

SO IF YOU DECIDE TO FOLLOW SOME OF THIS IN YOUR OWN TRAINING BE AWARE THAT A TAPER IS NEEDED FOR THOSE THAT TRAIN HARD FOR AT LEAST 6MONTHS FOR A MAJOR COMPETITION. IF YOU HAVE ONLY TRAINED FOR A SHORT PERIOD OF TIME THEN JUST HAVE THE DAY BEFORE EASY. BACK IT UP TO MUCH AND YOU WILL LOSE SOME OF YOUR CONDITIONING.

2. Track speed above race pace about FGS 6-7 days out: • 4 x 400m faster than race pace leaving on 2min, 800m @ race pace x 3- 7.2km main set. Great pacing set to get the legs ready to race.

Some of this may seem over board but remember this is an overview of our Olympic team, adjust your plan to suit your daily training environment.

3. Leg turn over: The day before • 25min total with 4 x 45 sec hard efforts ( not sprint but faster than race pace) 1min float between.

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LOVING THE OLYMPICS!!

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TRAIL Rrunning THE NEWEST ADRENALIN RUSH!

SO IT TURNS OUT THAT MANY RUNNERS THEY ARE DONE POUNDING THE PAVEMENT AND ARE LOOKING FOR NEW RUNNING ADVENTURES. WITH AUSTRALIA HOSTING SOME OF THE MOST SPECTACULAR RUNNING TRAILS IN THE WORLD…BUSH, BEACH, TRACK, OUTBACK...YOU NAME IT WE HAVE IT, WHO WOULDN’T WANT TO GIVE IT A CRACK?

BY SIOBHAN MCCARTHY

Trail Runner, Sally Lynch, takes on the North Face 100km event through the spectacular Blue Mountains.

Photo: Aurora Images

so why HIT THE TRAILS? FOR THE LIKES OF SYDNEY’S SALLY LYNCH, AGED 43 FROM PADDINGTON, SEARCHING FOR HER NEXT RUNNING ADVENTURE HAS SEEN HER HIT THE WILDERNESS FOR HER LATEST ENDORPHIN RUSH. “I needed a change from running around the streets of Sydney and Centennial Park when a friend of mine, Tony Golden suggested I join him on one of his day trips to the Blue Mountains. I was instantly hooked and wanted to do every trail race/run going.” Said Lynch

Living in the city, one might think, ‘Trails?

What trails? But as it turns out in and around Sydney there are plenty of trails, we just haven’t discovered them yet.

For Lynch some of her favourite running is in the Blue Mountains, but her favourite spot can be found in the Royal National Park (in Southern Sydney).

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Like many runners know, running on concrete, has its drawbacks with injury. Hitting the trails allows you to cover soft, ever-varying surface of the trail and lessens the likelihood of an overuse injury. As your body adapts to this it strengthens core muscles, and ultimately makes for more comfortable long runs than on roads and footpaths.

And as Lynch also suggests, “ running trails gives you a rush that road running just can’t give you. Running and soaking up the scenery gives you a greater endorphin release than does breathing in roadside fumes.”

“MY FAVOURITE TRAIL RUN WOULD HAVE TO BE THE OTFORD TO BUNDEENA COASTAL RUN. IT FOLLOWS AUSTRALIA’S OLDEST AND WILDEST COASTAL TERRAIN. IT COVERS 29KM OF TRAILS, BEACHES, SAND AND RAINFOREST WITH THE MOST AWESOME VIEWS.”

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For Lynch, trail running has seen her tackle some big races including the North Face 100.

But her biggest challenge to face is her goal in 2013, The Gobi March, a 260km run across the Gobi Desert in Mongolia.

NOT UP FOR SOMETHING THAT CRAZY? It doesn’t mean you can’t get off the sidewalk in search of some amazing trails to run.

Make sure that you have running shoes with some good traction to deal with the slippery and rugged terrain. With plenty of things to stumble upon when you are trail running, you can expect to take a spill at some point, but it is nice if you can avoid it.

trail running could be it. Or even just looking for an alternative to dodging crowded beachside tracks.

Who could say no to a new challenge, running amongst some of the country’s most amazing natural beauty?

FOR MORE INFORMATION ON SALLY LYNCH’S RUNNING ADVENTURES AND RUNNING TIPS HEAD TO HER WEBSITE, WWW.LETSRUN.COM.AU

If you’re looking for other ‘bucket list’ items,

Top Tips: 1. MAKE SURE YOU HAVE GOOD SHOES TO HELP WITH TRACTION 2. TO AVOID ANY ACCIDENTS, MAKE SURE YOU LIFT YOUR FEET HIGHER THAN YOU WOULD ON A PAVED ROAD AND CONSTANTLY BE AWARE OF THE SURFACE YOU ARE RUNNING ON 3. TRAIL RUNNING EXPENDS FAR MORE ENERGY, PACE YOURSELF AND DON’T BE AFRAID TO WALK 4. LOOKING FOR A RACE? VISIT WWW.ADVENTURERACE.COM.AU

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SALLY IS RUNNING THE GOBI MARCH IN 2013 FOR HER CHARITY ‘POUND ROUNDS’.

SHE IS RAISING MONEY TO SET UP A ‘NO KILL’ ANIMAL SHELTER IN SYDNEY. BETWEEN NOW AND THEN, SALLY IS DOING A FEW RUNNING CLINICS TO HELP HOUSE AND FEED THE CATS AND DOGS THEY CURRENTLY HAVE IN THEIR CARE.

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Off the Field PONTING GOES INTO BAT FOR A CAUSE CLOSE TO HIS HEART

WHEN RICKY PONTING SPOKE ABOUT THE NIGHTMARES THAT OPENED HIS EYES TO THE WORLD IT HAD NOTHING TO DO WITH HIS DOGGED BATTLE TO SAVE HIS INTERNATIONAL CRICKET CAREER LAST SUMMER. HIS 10-YEAR CAMPAIGN TO HELP CHILDREN WITH CANCER DID THAT FOR HIM.

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Ricky & Rianna Ponting take time out to spend time with cancer patient Jake Steel.

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PONTING AND HIS WIFE RIANNA DEVOTE A LOT OF THEIR ENERGY AND TIME TO THE PONTING FOUNDATION, THEIR CHARITY WHICH ASSISTS NUMEROUS CANCER GROUPS WHICH HELP CHILDREN TO FIGHT THE GOOD FIGHT AGAINST AN INSIDIOUS DISEASE. Over the last decade the couple has raised $10 million for the cause and their efforts were acknowledged with a diagnostic laboratory named in their honour. However, their desire to help stemmed from the heart. ‘‘We want people to know our cause,’’ said Rianna. ‘‘What struck Ricky and I when we visited the oncology ward was the children don’t know they have cancer, but their parents do and now we’re parents we realise how hard that would be to live with. The foundation helps the child’s family through the entire journey of diagnosis, through remission, back into the community and schooling. It’s far-reaching.’’

Ponting said now he and Rianna had two daughters their charity work had become even tougher due to the emotional toll. ‘‘What we’ve found to be the most difficult part [of the foundation] is to continue doing the work as we did in the past now we have children of our own,’’ he said. ‘‘It reached the point where Rianna wasn’t able to visit the wards until recently [because she was pregnant and emotional]. For her to face the kids and the families was that little bit harder.

For me, though, to walk in and be around the families is the reason we do what we do, and it’s also the reason why we’ve been as successful as we have been so far.

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“THE AMOUNT OF LIVES AND FAMILIES

WE’VE

BEEN

ABLE

TO TOUCH HAS BEEN REALLY REWARDING, BUT THERE HAS BEEN SOME DOWNSIDE TO IT AS WELL. WE HAVEN’T BEEN ABLE TO HELP SOME FAMILIES AS MUCH AS WE WOULD’VE LIKED TO BECAUSE ...... SOME KIDS DIDN’T MAKE IT THROUGH.

‘‘It gives you great perspective on what the world is all about and what life is all about and how lucky Rianna and I are to not only have healthy children but to also be in a position where we can make a difference. That was the big thing about starting the foundation, I was captain of Australia at the time and had great sponsors and supporters and without their support we wouldn’t be where we are today.”

The 37-year-old said knowing the stories behind the children he and Rianna were fighting for made their cause personal. ‘‘During the last Ashes series in Australia we had a Milo kid stand in front of us when we sang the national anthem,’’ he said. ‘‘I organised it so I had a cancer patient in front of me as ‘my’ kid and I’ve kept in touch with most of them, though some kids from that five-Test series are no longer with us. ‘‘It’s tough, but that’s the reason why Rianna and I do it. When you hear from the families about the impact you’ve had on their lives though an occasional text message and a meet’n’greet before a game ... it’s stuff money can’t buy.’’

‘‘IT GIVES YOU GREAT PERSPECTIVE OF WHAT THE WORLD IS ABOUT AND WHAT LIFE IS ALL ABOUT.’’

FOR MORE DETAILS VISIT PONTINGFOUNDATION.COM.AU.

AUSTRALIAN CRICKETER RICKY PONTING ON HELPING CHILDREN FIGHT CANCER.

Life is local Proudly supporting and informing the local community since 1960

www.theleader.com.au

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TOP IMMUNE FOODS FOR ATHLETES

BY REBECCA GAWTHORNE

EACH YEAR, AROUND 1.5 MILLION AUSTRALIANS WILL TAKE TIME OFF WORK DUE TO THE COMMON COLD. WITH THE COOL WINTER WEATHER UPON US AND THE FLU SEASON PEAKING, IT IS IMPORTANT TO LOOK AFTER YOURSELF. ATHLETES MAY BE EXCEPTIONALLY FIT, BUT THIS DOES NOT PROTECT THEM FROM CATCHING THE COMMON COLD OR OTHER SICKNESSES. IN FACT, AN ATHLETE’S IMMUNE SYSTEM CAN ACTUALLY BE SUPPRESSED BY INTENSE TRAINING.

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TOP IMMUNE FOODS

HOW MANY DO YOU DO?

While moderate exercise can boost your immune system and keep sicknesses at bay, full-time athletes or those with intense training schedules experience extra stress on their body’s systems, including their immune system. This places athletes at a higher risk of developing infections, particularly in the hours following intense workouts. Colds and influenza have negative effects on training and performance. The aim is to keep your immune system as strong as possible and reduce the risk illness and infection.

HOW DOES A HEALTHY DIET IMPROVE RESISTANCE TO SICKNESS? There are certain foods and nutrients that are essential for maintaining a healthy immune system. It is common knowledge that Vitamins C will aid in preventing colds and reducing the severity of a cold.

Other essential immune boosting nutrients include Vitamin E, zinc, iron, selenium, probiotics, protein and unsaturated (healthy) fats. These nutrients will supercharge your immune system and help fight off infection.

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THE MOST RECENT RESEARCH IS ALSO SUGGESTING THAT CARBOHYDRATES ACT AS NUTRITIONAL IMMUNE PROTECTORS. THE STUDIES POINT OUT THAT AN ADEQUATE CARBOHYDRATE INTAKE BEFORE AND AFTER PROLONGED OR HIGHINTENSITY WORKOUTS CAN REDUCE DISTURBANCE TO IMMUNE SYSTEM MARKERS. THE CARBOHYDRATES DIMINISH STRESS HORMONE RESPONSES DURING EXERCISE AND ALSO PROVIDE FUEL FOR YOUR WHITE BLOOD CELLS.

YOGHURT & PROBIOTICS

GARLIC & ONIONS

Probiotics are friendly bacteria found in fermented milk products including yoghurt and probiotic drinks. Lactobacillus acidophilus and Bifidobacterium lactis are two strains of healthy bacteria which can help significantly lower your risk of fever and influenza. Ingesting this live bacteria will help improve your immune system’s response to viral infections and also aid in digestion and absorption of nutrients.

Garlic and onions contain compounds that stimulate the fighting power of two of your body’s key immune cells: macrophages and T-lymphocytes. The immune-boosting properties are due to the sulphur compounds in garlic and onion, which also block enzymes that allow organisms to invade your body’s healthy tissue.

TO BOOST YOUR IMMUNE SYSTEM, INCLUDE SOME YOGHURT WITH BREAKFAST, AS A SNACK WITH FRUIT OR AS A HEALTHY DESSERT. WHEN BUYING YOGHURT, READ THE LABEL TO MAKE SURE IT CONTAINS LIVE CULTURES, SPECIFICALLY, ACIDOPHILUS.

Garlic also contains another infection fighting compound called allicin. Allicin is produced when the garlic is crushed, and will aid in preventing and fighting sicknesses. So chop, mash and press garlic into your stir-fry, soups, pastas, casseroles and meats.

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CITRUS FRUITS High in vitamin C, citrus fruits will help reduce the duration and severity of a cold. Citrus fruits are in season during winter, so make sure you take advantage when your body needs it! Citrus fruits include oranges, mandarins, lemons, limes and grapefruit.

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RED MEAT, SEAFOOD & NUTS Red meat, seafood and nuts are high in three key minerals needed to support a strong immune system; zinc, selenium and iron.

Zinc is the ultimate winter mineral, helping prevent everything from the common cold to respiratory tract infections and pneumonia. Zinc and selenium deficiencies are associated with weak immune functioning but an excess of zinc can also suppress the immune system, so getting adequate zinc from food instead of supplements is important.

Iron is required to manufacture both immune B & T-cells. Iron also ensures oxygen is transported effectively to help cells resist disease.

Athletes should aim to have red meat three times per week and seafood at twice per week.

OILS, AVOCADOS & FISH Oils, avocados and oily fish contain vitamin E and healthy fats, both necessary to keep your immune system strong. Vitamin E enhances T-cell activity and assists in your body’s production of anti-bodies, while healthy fats will increase the activity of phagocytes; the white blood cells that eat up bacteria.

Many athletes have a very low percentage of body fat, which can increase the risk of illness. Including some healthy fats from oils, avocados and fish will ensure your body fat levels do not drop too low and keep your immune cells fighting strong.

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FLUIDS

KEEPING YOUR FLUID LEVELS UP WHEN SICK IS A MUST. Water is best, however herbal tea and fresh citrus fruit juice will also get liquids into your system. Ensuring adequate fluid levels is especially important for athletes to prevent dehydration during training and competition.

A NOTE FOR THE COOK Keep in mind your cooking method. Boiling and overcooking vegetables will cause important immune boosting vitamins to leach out of the vegetables (as they are water-soluble) and be destroyed.

So instead of boiling, stir-fry, bake or steam your vegetables (using minimal water).

REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN AND NUTRITIONIST. FOR MORE INFORMATION CONTACT REBECCA.GAWTHORNE@GMAIL.COM FACEBOOK.COM/REBECCAGAWTHORNE M: 0425 240 350

TAKE HOME MESSAGE

TO MAINTAIN THE STRONGEST IMMUNE SYSTEM POSSIBLE, YOU MUST HAVE A NUTRITIOUS DIET! THERE IS NO SINGLE FOOD THAT PROVIDES UNIVERSAL PROTECTION FROM ILLNESS. PACK YOUR PLATE FULL OF A VARIETY OF FRESH FRUITS AND VEGETABLES, HEALTHY FATS, WHOLEGRAIN CARBOHYDRATES AND PROTEIN FOODS! INCLUDE ORANGE AND DARK GREEN VEGIES AND LOTS OF COLOURFUL FRUITS. LIMIT PROCESSED FOODS, ALCOHOL, CAFFEINE AND SATURATED FATS, ALL OF WHICH SUPPRESS YOUR IMMUNE SYSTEM. AND REMEMBER, YOUR BODY IS DESIGNED TO ABSORB THE MEDICINAL NUTRIENTS IN FOODS RATHER THAN SUPPLEMENTS. WHILE THEY MAY BE MAYBE BENEFICIAL IN CERTAIN SITUATIONS, SUPPLEMENTS CANNOT REPLACE A HEALTHY VARIED DIET FULL OF FRESH WHOLESOME FOODS!

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Rebecca Gawthorne - D i e ti ti a n & N u t r i ti o n i s t

BN utrDiet (Hons I), APD, A N

“Feel, Look & Live Healthier” As an Accredited Practising Dietitian, Rebecca uses the latest scientific evidence to develop personalised dietary plans to help you reach your goals. Plans are tailored specifically to you, the individual, whatever your lifestyle. Rebecca will provide you with expert nutrition and dietary advice on easy ways to eat healthier and achieve your health goals faster.

Should I see a Dietitian?

If you need help with, or experience any of the following, you will benefit from seeing a Dietitian: ·

Slow or plateaued results from your exercise

Clinical conditions including:

·

Lethargy, tiredness, weak immune system

·

Sport nutrition training and competition diet

·

Diabetes

·

Help with weight loss

·

High blood pressure

· ·

Mood swings, food or sugar cravings Safe muscle building

·

High cholesterol

·

Heart conditions

·

Digestion & gut problems

·

Food allergies & intolerances

Health Fund & Medicare Rebates available.

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COMPRESSIO GARMENTS WHAT’S ALL THE FUSS ABOUT? LET’S NOW TALK ABOUT “MEN IN TIGHTS!” I NEVER THOUGHT I’D SEE THE DAY WHEN BIG, TOUGH, AUSSIE MEN WOULD BE SEEN ON THE FIELD AND ON THE TRAINING PADDOCK IN TIGHTS! I EXPECTED IT FROM THE ENGLISH, BUT NOT US AUSSIES, SURELY NOT! WORST OF ALL, I WAS ENCOURAGING IT!

BY JOCK CAMPBELL

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ON

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AT THE 2000 SYDNEY OLYMPIC GAMES IN SYDNEY, CATHY FREEMAN WORE A COMPRESSION SUIT TO WIN GOLD IN THE 400M SPRINT; THE GREAT IAN THORPE WORE A COMPRESSION SUIT IN HIS AMAZING FEATS AND SEVERAL OTHER ATHLETES WORE SOME FORM OF COMPRESSION GARMENT. FROM THIS, I THOUGHT THERE MUST BE SOME PERFORMANCE ADVANTAGE IN THIS AND WANTED A LITTLE EDGE FOR THE CRICKETERS, PARTICULARLY FOR THE WORLD CUP IN 2003.

AFTER CONTACTING SEVERAL OF THE “BIG” NAMES IN SPORTS SUCH AS NIKE, FILA AND ADIDAS, THEY ALL TOLD ME THAT THERE WAS NO COMMERCIAL MARKET FOR THESE TYPES OF COMPRESSION GARMENTS AND IT WASN’T WORTH MARKETING THEM AND TOO EXPENSIVE FOR ONE-OFFS.

This response makes me laugh now, as many of these clothing brands are now desperately trying to expand into the massive compression garment market. Anyways, in 2001, along came SKINS Compression Garments, who have been creating these compression garments whilst continuing to research, test and refine their garments and prove that they work ever since.

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When I introduced these to the Aussie cricket team all those years ago, it was quite amusing watching grown men and tough men at that, walking around an aeroplane or in the dressing room looking like “Lord of the Dance” Mikhail Baryshnikov in their Recovery Skins. That’s the length that professionals go to perform at their best day in and day out, and it’s very easy to do, physically it’s easy to wear tights, but psychologically for some men it may be difficult.

Now 12 years later, on my way to our regular sand hills running group on a Saturday morning, mid winter I see two out of 3 people training in a variety of compression garments of all shapes and sizes.

I OFTEN GET ASKED WHICH ARE THE BEST, WHAT ARE THEY SUPPOSED TO DO AND DO THEY WORK? To be fair I have only ever worn SKINS and have had a great working relationship with them over the past 12 years, so I thought the best way to answer this is to undertake a user wear test and see how they all faired.

They’ve all come along way since the early days of extremely unflattering tights, to now the sleek designs. Most brands look very sharp on most individuals and with a variety of garments for upper and lower parts of the body, for the heat or cold both in recovery and performance, the choice is wide and vast.

WHAT DO THEY DO? Compression garments that have the right amount of compression have been shown in scientific studies to aid in performance, and recovery. The compression increases the blood flow to and from the areas they are worn on, which is particularly useful for the legs after a sporting event and during travel. This aids in the removal of waste products caused by exercise that causes muscle soreness and fatigue to be removed from the muscles and blood in the legs, which in turn reduces muscle soreness.

During exercise this aids in reducing lactic acid build up quicker and reducing muscle wobble before contraction which apparently makes the muscle work more efficiently: These garments are an excellent form of passive recovery and I even get players and athletes to sleep in them to aid recovery after performance. Not all garments on the market have been tested, so here are our user test results.

LOVE THIS PIC: Two stars of the Indian Cricket League, Vipul Shama (left) and Love Ablish, decked out in head-to-toe compression for a tournament after-party.

AUGUST 2012

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The Jock Athletic “Average Joes”, decked out in their compression tights in prep for the Mother’s Day Classic

CO

PRODUCT REVIEW 40

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OMPRESSION GARMENTS FOR OUR USER TEST FOR THIS MONTH, WE FOCUS MAINLY ON THE LONG TIGHTS FOR BOTH MEN AND WOMEN OF 5 DIFFERENT BRANDS. MOST TESTERS ALSO GOT TO TRY THE MATCHING COMPRESSION TOP. OUR TESTERS RANGE FROM 20 SOMETHING TO 40 SOMETHING, ALL REGULAR EXERCISERS, FROM ELITE ATHLETE TO NOVICE AND EVERYTHING IN BETWEEN. ONE THING IS FOR SURE THE GARMENTS GOT A GREAT “GOING” OVER IN MANY DIFFERENT TYPES OF TRAINING AND RECOVERY SCENARIOS, THIS IS “EXTREME” TESTING JOCK ATHLETIC STYLE. ALL WEAR TESTERS ARE HIGHLY EXPERIENCED COMPRESSION WEARERS, AND THE GARMENTS THE TESTERS WERE ALLOCATED WERE BY A DRAW OUT OF A HAT. AUGUST 2012

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PRODUCT REVIEW

MEN COMPRESSION GARMENTS

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NIKE

BRAND: PRODUCT: USER:

NIKE NIKE PRO COMBAT CORE LONG TIGHTS ZANE CAMPBELL, BEACH SPRINT CHAMPION, SPRINT COACH

ASSESSMENT CRITERIA

RESULTS

Comfort

Both the long tights and the short sleeve top were very comfortable.

Fit

After selective the sizes for the tights and top from the online chart both fit perfectly.

Functionality/ Ease of Use

Excellent - didn’t restrict my running technique.

Effectiveness

Felt excellent on the body and the compression was even from hips to ankles. The Combat Core shirt felt good, a touch loose at the bottom, but overall compression was good.

Price Evaluation

The tights are very affordable, compared to other brands.

Fashion/Coolness Rating

If you’re looking for long tights with all the visible “bells and whistles” these are not for you!

Overall

I would buy the long tights for sure. Priced well for the young adult, uni student. I don’t normally wear compression tops, but I’ll be wearing the NIKE pro combat shirt!

RATING OUT OF 10 NIKE PRO COMBAT CORE BASIC TIGHTS RRP $80

8 AUGUST 2012

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2XU

BRAND: PRODUCT: USER:

2XU ELITE LONG COMPRESSION TIGHTS JOCK CAMPBELL, HIGH PERFORMANCE COACH & MIDDLE DISTANCE RUNNER

ASSESSMENT CRITERIA

RESULTS

Comfort

Quite comfortable, although a little loose around the buttocks and hips.

Fit

The web site has a reasonably easy to use sizing chart, but I still think it’s best to try these garments on to get the right size

Functionality/ Ease of Use

Mostly good, non restrictive, felt good running, lifting weights and as a recovery pant

Effectiveness

Long TIGHTS: excellent compression around my lower quads, hammies and calves, but not much around my butt or the upper area of my quads.

Long Sleeve TOP: excellent compression around my arms and shoulders, but very little around my chest. Garment very loose around my stomach – for sprinting and high intensity aerobic intervals the compression around the mid section is required for the feeling of support to your back and core.

Price Evaluation

All compression gear is expensive, 2XU is comparable to all other brands tested

Fashion/Coolness Rating

Very stylish, but to be fair I make anything look good! Ha ha! Great looking gear.

Overall

I would definitely buy the longs for running in, the top as a thermal layer and for weights, and the shorts for racing.

RATING OUT OF 10 2XU ELITE COMPRESSION TIGHTS RRP $185

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CW-X

BRAND: PRODUCT: USER:

CW-X PRO TIGHT BLACK DANIEL LANE, FORMER BOXER, WEEKEND WARRIOR, SPORTS JOURNALIST FOR THE SUN HERALD

ASSESSMENT CRITERIA

RESULTS

Fit

Very good. Felt snug and comfortable. I have worn compression garments in the past that felt like a python was strangling me. These didn’t have that affect but I felt well supported and “held together” while wearing them

Functionality/ Ease of Use

I used them while bowling in the cricket nets, on a stair master machine and while cycling. No problems or discomfort to report. I have hamstring problems and they were good as a recovery pant.

Effectiveness

Long TIGHTS: Superb compression throughout. Could say they were a little tight around my backside but can’t blame the garment for that.

Long Sleeve TOP: Total support. Compression was great and felt as though my core was being well supported.

Price Evaluation

They are expensive and would only be bought by someone who was serious about their fitness and recovery.

Fashion/Coolness Rating

Batman might ask for his suit back. Sleek and slick.

Overall

If you are serious about fitness and can afford them they’re a worthwhile investment. They seem durable and hard wearing (but time will tell)

RATING OUT OF 10 CW-X PRO TIGHTS RRP $179

8.5 AUGUST 2012

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PERFORMAX

BRAND: PRODUCT: USER:

PERFORMAX COMPREX RELECTOR LONG TIGHTS CRAIG STEVENS, OLYMPIC SWIMMER, HIGH PERFORMANCE SWIM COACH

ASSESSMENT CRITERIA

RESULTS

Comfort

The pants were comfortable during excercise and also to wear under trackies on pool deck. The top, (sleeveless) not so comfortable, a little short in the body length.

Fit

Sizing chart for me was slightly out. Going off the sizing graph I went for Medium but was close to being a Large but wish I went for a small as it wasn’t tight enough on the calf and hamstrings.

Functionality/ Ease of Use

Easy to train in, I would like a heel strap on them to keep the pants in the same spot whilst exercising, but that’s just my preference.

Effectiveness

Because of the looseness in some leg areas I didn’t feel a full effect on lactate reduction especially on long runs. With the top I found it good for back work in the gym but because of it being a little short in the body it kept slipping up.

Price Evaluation

Compared to other brands they are more affordable.

Fashion/Coolness Rating

Had a very ultra cool reflective pattern up the side of the legs and also on the back of the top wish made them very appealing.

Overall

They are well put together and have great quality material but if you were looking for results these are not going to get you full lactate reduction and maximum recovery, but do offer some advantages to your training and are very affordable.

RATING OUT OF 10 PERFORMAX COMPREX REFLECTOR LONG TIGHTS RRP $80

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7.5 jockathletic.com

SKINS

BRAND: PRODUCT: USER:

SKINS A400 LONG TIGHTS DAN ATKINS, FORMER AIS TRIATHLON COACH, HIGH PERFORMANCE DIRECTOR OF D.A.T RACING.

ASSESSMENT CRITERIA

RESULTS

Comfort

Long compression: I used for recovery post runs, excellent found it hard to take off.

Sleeveless Top: brilliant on bike wicked sweat away perfectly. I also gave the calf sock a run - I found them slightly to big ( my mistake) but first run found no fatigue in a 14km fartlek plus weather cold so warmth was great.

Fit

Very simple - put in weight and height done! Small to XL, that simple.

Functionality/ Ease of Use

Excellent functionality, as described above, especially in the cold weather.

Effectiveness

The long tights perfect post session and backed up day after day more.

For me running in calf socks was simply brilliant and something I have recommended to all my runners, perfect for tight calves running long Kms ( I ran a 20km fartlek in them). In Sleeveless top I felt my core had more strength and the breathing was perfect when I warmed up.

Price Evaluation

Tights comparable to every other brand. Calf socks I would buy two pairs, as they are great for training but travel ( I’ve been on 4 x 30hr travel flights since first used them). Under shirt pricey but won’t wear as quick as socks

Fashion/Coolness Rating

I bag anyone wearing compression, but I need to get with the times! When you have a group that all wears them of course they look good, just wear pants over the top of your longs please boys!!!

Overall

The Long tights breathe perfectly and SKINS are the original compression! I would definitely buy them!

I am converted! The calf socks I’ve never used and now take them every where!

RATING OUT OF 10 SKINS A400 LONG COMPRESSION TIGHTS RRP $169.99

9 AUGUST 2012

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PRODUCT REVIEW

WOMEN COMPRESSION GARMENTS

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BRAND: PRODUCT: USER:

NIKE

NIKE PRO CORE II COMPRESSION – CAPRI TIGHTS MEL CAMPBELL - FORMER STATE 2KM BEACH CHAMPION, RUNNER, CURRENTLY TRAINING FOR FIRST MARATHON

ASSESSMENT CRITERIA

RESULTS

Comfort

Extremely comfortable, lightweight, gives a feeling of barely there. The short sleeve top was also surprisingly comfortable - I generally only wear sleeveless tops or singlets.

Fit

The tights have a great cut and shape, fits well around waist, knees and upper calf. Basic size chart available on the website (XS, S, M, L, XL). I went for Small based on size average - probably could have worn a size smaller.

Functionality/ Ease of Use

Good, non restrictive to run in, spandex/poly makeup makes it easy to get on and off. I’ve always been a big fan of the NIKE dri-ft technology.

Waistband is excellent - firm, but not tight. Also sits nicely on the hips, which I love.

Effectiveness

Although comfortable, the tights offer minimal compression, particularly around quads and hammys, which was most noticeable when legs start to fatigue on the longer runs. On the flip size, the tights were great to use in the gym for my core and strength work.

Price Evaluation

Very reasonably priced compared to other Capri Tight compression garments on the market.

Fashion/Coolness Rating

“tres” cool. It’s NIKE after all! Simple design – not covered in logos, which is my preference. Love the simple Nike “Tick” on the knee. And that waistband - HOT!

Overall

Great tights for general running and general exercise. My preference is for more compression around my quads & hammys to support me through my longer runs.

RATING OUT OF 10 PRO CORE II COMPRESSION – CAPRI TIGHTS RRP $60

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2XU

BRAND: PRODUCT: USER:

2XU LONG COMPRESSION TIGHTS CASSANDRA GOVAN - WEEKEND WARRIOR, RUNNER AND SOCIAL RESEARCHER

ASSESSMENT CRITERIA

RESULTS

Comfort

The tights were comfortable, as was the top and I felt like I had a good range of motion.

Fit

I wore a “Small Tall” for the tights and a “Small” in the top. The website size chart didn’t say what to do if you were on the border of two sizes – for the tights, I was on the border of “small” and “small tall”.

Functionality/ Ease of Use

They felt good and non-restrictive. I wore the tights for a few runs (outside and treadmill runs) and for a class at the gym. I wore the top for the outside runs.

Effectiveness

The tights didn’t feel as tight or “compression-ey” as other tights I’ve worn.

I loved the waistband – it meant that you could wear them low and with a crop top. The top felt like it gave good compression in the arms, but not so much around my stomach/lower back.

Price Evaluation

Price is comparable to other compression brands. Honestly, paying the extra money for compression is worth it…you can easily spend $100 or more on non-compression Brands, so for the extra benefits you get from compression, it’s worth it.

Fashion/Coolness Rating

At first I thought the big 2XU branding on the side of the tights would be a bit much, but I actually quite liked the look of them once I had them on! I also think the lower waist is great for the “fashion/coolness” aspect.

Overall

It was great to try 2XU – I will wear the tights for short runs and classes at the gym. I just didn’t feel that they were as effective in compression compared to other brands. I loved the look and feel of the waistband.

RATING OUT OF 10 2XU LONG COMPRESSION TIGHTS RRP $140

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CW-X

BRAND: PRODUCT: USER:

CW-X 3/4 STABILIY-X TIGHT DEE MCCARTHY – WEEKEND WARRIOR, RUNNER AND WEIGHT LOSS CONSULTANT

ASSESSMENT CRITERIA

RESULTS

Comfort

Very comfortable, held you in, loved them. Tight.

Fit

Perfect fit, only its winter, if they were full length tights, they would have been more suitable.

Functionality/ Ease of Use

Good used them in running and weights also on the bike, felt supportive.

Effectiveness

Tights, very firm felt great around the hip and knees and stomach.

Top. Firm, liked wearing it for cross fit in the gym and cycling.

Price Evaluation

A little bit more expensive than other leading brands out in the market, but you get value for money.

Fashion/Coolness Rating

Loved the pink, my favorite color, thicker than other tights, really liked them. My training friends were envious!

Overall

Yes I would buy them for running and cross fit and sandhills, very versatile.

RATING OUT OF 10 CW-X 3/4 STABILY-X TIGHTS RRP $159

8 AUGUST 2012

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PERFORMAX

BRAND: PRODUCT: USER:

PERFORMAX REFLEXTOR LONG TIGHTS REBECCA GAWTHORNE, RUNNER AND SPORTS DIETICIAN

ASSESSMENT CRITERIA

RESULTS

Comfort

These tights are very comfy! Soft and flexible, plus no irritation around the seams due to the flat locked technology. The mesh panels make them particularly breathable, which will be great in summer.

Fit

Being small, I struggle to find long tights that actually fit, but these are perfect! The online sizing chart was simple and the stretch fabric provides just the right amount of stretch but still staying tight so I didn’t need to adjust them while training.

Functionality/ Ease of Use

Felt good while sprinting, doing sand hills and stretching. Also great under trackies for extra warmth during warm-ups.

Effectiveness

Kept my muscles warm, dry and provided fairly good compression.

Price Evaluation

Great value for money!

Fashion/Coolness Rating Overall

I love the look, especially the reflector pattern down the leg.

I’ve worn these tights almost every training session since I got them and I have already decided to invest in a second pair! Excellent tights; I definitely recommend them!

RATING OUT OF 10 PERFORMAX REFLECTOR LONG TIGHTS RRP $80

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SKINS

BRAND: PRODUCT: USER:

SKINS A400 LONG TIGHTS SIOBHAN MCCARTHY, FORMER 2KM BEACH CHAMP, TRIATHLETE AND SPORTS JOURNALIST FOR THE ARMIDALE EXPRESS

ASSESSMENT CRITERIA

RESULTS

Comfort

Long tights: easy to get on, and very comfortable to run in and recover.

Long top: comfortable once on, but a little challenging to get on.

Fit

Long tights: I am on the shorter side and they were a little long on me, despite the sizing guide saying they would fit.

Top: fitted exactly as described on the sizing guide

Functionality/ Ease of Use

Easy to get on and even easy to get off when covered in sweat.

Effectiveness

I am living in regional NSW where it is mighty cold. Having my SKINS has been great in terms of recovery, training as well as warmth training in those -10 degree mornings. Both the long sleeve top and pants kept their shape, after several washes. This certainly means that you get a lot of life out of them.

Long tights: Great for running, walking and easy to sleep in for recovery.

Long sleeve top: A little restrictive to run in , but in terms of warmth and compression, the restrictive is easier to tolerate.

Price Evaluation

All quality compression garments are quite expensive.

But with the SKINS products, they are well worth the investment

Fashion/Coolness Rating

They are not branded with lots of logos which I really like. It also makes it far easier to cruise around in training gear far longer than one should post-training.

Overall

I think the research and technology that SKINS employ gives a lot of value to their products. If you are going to buy any compressions, I would most certainly recommend SKINS. The compression is specifically developed to target particular areas and provide comfort and free movement where necessary.

RATING OUT OF 10 SKINS A400 LONG TIGHTS RRP $169.99

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WOMEN IN

SPORT

Go Girl Women:

THE ULTRA RUNNERS WITH THE OLYMPICS ALMOST BEHIND US FOR ANOTHER FOUR YEARS, WE THOUGHT WE’D TAKE A LOOK AT ONE PARTICULAR EVENT, THE MARATHON. CASSIE GOVAN PH.D. DAVID NEAL PH.D. ANNA COSTER M.A. – EMPIRICA RESEARCH 54

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WHEN WE THINK OF MARATHON RUNNERS, THE IMAGE FIRST TO MIND IS OFTEN ONE OF SOMEONE WHO IS MENTALLY TOUGH, SUPERCOMPETITIVE, A LITTLE BIT OBSESSIVE, AND EXTREMELY GOAL DRIVEN. BUT, COMPASSIONATE? THAT IS NOT OFTEN A TRAIT ASSOCIATED WITH LONG DISTANCE RUNNERS. However, Christopher McDougall, author of the book ‘Born to Run’, tells a heart-warming story of the victory of Ethiopian Deratu Tulu in the 2009 New York City Marathon. With four miles to the finish, Tulu’s main rival Paula Radcliffe fell behind with a hamstring injury.

Instead of blazing past her, Tulu ran back to help Radcliffe continue the race. The two women got to the front of the pack before Radcliffe again fell behind. Tulu tried to help her again, but Radcliffe insisted she go on.

After twice dropping back to help her rival, Tulu went on to win the race, with Radcliffe finishing fourth. It’s not often that we see that level of compassion in any competitive event, let alone one of the most gruelling.

Women have only been permitted to run the marathon in the Olympics since 1984. Prior to that time, it was believed that women were not physiologically capable of running such long distances, and if they were to, it would be extremely damaging to their health. For

example, wisdom of the time held that women who ran long distances would not be able to bear children, that they would

grow a moustache, or that their uterus would fall out. We know now that this is untrue, but what is interesting is that women may actually be better distance runners than men (gasp! Yes, it’s true!).

Below are the finishing times of the Olympic gold medallists in the marathon since women were permitted to compete. At first glance it seems that men are better distance runners, their times are faster after all.

Male Olympic marathon winners since 1984 Year

Gold Medalist

Time

1984 Carlos Lopes (Portugal)

2:09:21

1988 Gelindo Bordin (Italy)

2:10:32

1992 Young-cho Hwang (Korea)

2:13:23

1996 Josia Thugwane (South Africa) 2:12:36 2000 Gezahegne Abera (Ethiopia)

2:10:11

2004 Stefano Baldini (Italy)

2:10:55

2008 Samuel Kamau Wansiru (Kenya) 2:06.32 2012 TBC

Female Olympic marathon winners since 1984 Year

Gold Medallist

Time

1984

Joan Benoit (USA)

2:24:52

1988

Rosa Mota (Portugal)

2:25:40

1992

Valentina Yegorova (URS)

2:32:41

1996

Fatuma Roba (Ethiopia)

2:26.05

2000

Naoko Takahashi (Japan)

2:23:14

2004

Mizuki Noguchi (Japan)

2:26:20

2008

Constantina Tomescu (Romania) 2:26.44

2012

Tiki Gelana (Ethiopia) AUGUST 2012

2:23:07 55

WOMEN IN

SPORT Paula Radcliffe holds the current female world record set in 2003, with a spectacular time of 2:15.24.6. But the men’s world record is 2:03:38, so how can we say women are better distance runners? Let’s look at some figures.

The world records for the sprint distance track events are as follows: 100m men - 9.58s, women – 10.9s; 200m men – 19.19s, women - 21.34s; 400m men - 43.18s, women – 47.6s.

What you may notice is that while the men are always faster, the difference between the men and women decreases as the distances increase. In the 100m, the women’s record time is 13.8% longer than the men’s. This shrinks to 11.2% in the 200m and 10.2% in the 400m and then drops to 9.6% when we look at the marathon. So the further they run, the better women fare. What if they were to run further? The ultramarathon.

An ultramarathon is any sporting event involving running longer than the traditional marathon length of 42.195 kilometres, but the most common distances are the 50 and 100km, and the 50 and 100mi. The world record time for the 100km is 6:13:33 for men and 6:33:11 for women. Following the trend from earlier, this translates to a difference of 5.2%.

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So it seems that the longer the run, the closer those male and female times become – men are undoubtedly streets ahead over short distances, but once the distances increase, the females gradually catch up.

ONE STUDY CONDUCTED AT THE UNIVERSITY OF CAPE TOWN SUGGESTS THAT THERE IS ACTUALLY A POINT WHERE FEMALES OVERTAKE MALES. THE RESEARCHERS FOUND THAT MALES STARTED OUT STRONGER AND FASTER AT THE BEGINNING OF A RUN, BUT AT THE 56KM MARK BOTH SEXES WERE SHOWN TO RUN AT THE SAME SPEED, AND BY 65KM WOMEN BEGAN TO OUTRUN THEN MEN.

Interestingly, this pattern goes back…way back! It goes back to even before birth. Male sperm (those carrying the Y chromosome) are faster than female sperm (those carrying the X chromosome), but only over shorter distances. Female sperm are slower starters, but last longer.

Marathon Fun Facts: • The first woman ever to be officially timed in a marathon was Violet Piercy in 1926, with a time of 3:40:22. Due to the lack of marathon competition, women being excluded from the Olympic marathon until 1984, and excluded from the Boston marathon until 1972, this stood as an unofficial world record for thirty-seven years.

• In the Olympic marathon in 1900, Fred Lorz hitched a ride in a car for eleven miles, and was briefly taken as being the winner until this was brought to notice.

• Emily Baer finished 8th overall in the 2007 Hardrock 100 mile, the toughest endurance race in the world, stopping at

each aid station to breast feed her baby.

• A Japanese marathon runner at the 1912 Olympics, Kanakuri Shizō, went missing during the race after he lost consciousness due to the heat and was cared for by a local farming family. He returned to Japan without notifying race officials. He subsequently completed the race 50 years later with a (unofficial) time of 54 years, 8 months, 6 days, 8 hours, 32 minutes and 20.3 seconds.

So, if you’re thinking of crossing that marathon of your “to do” list, just do it! (You’ll always be able to say that you were faster than Kanakuri Shizō!).

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BY MELISSA CAMPBELL 58

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FOR THE

OF

Running FOR ANYONE THINKING ABOUT TACKLING A FUN RUN, BE IT 2KM, 10KMS OR A MARATHON, THERE IS ONE THING YOU NEED TO KNOW…RUNNING IS HARD. DOESN’T MATTER HOW FIT, HOW SLOW, HOW FAST, HOW YOUNG, HOW OLD, HOW FAT OR HOW SKINNY YOU ARE, IT’S A DISCIPLINE THAT TAKES PRACTICE AND PATIENCE. NOT ONLY THAT, IT TAKES COURAGE. PART OF THE MOTIVATION FOR WRITING ABOUT MY MARATHON PROGRAM IS TO INSPIRE OTHERS TO RUN TOO. I GUESS IT’S THE FEELING OF WANTING OTHERS TO FEEL HOW I FEEL – MOTIVATED, DETERMINED, AND GENERALLY EXCITABLE. IT DOESN’T HAVE TO BE A MARATHON. IT’S JUST ABOUT DOING.

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WOMEN IN

SPORT

PROGRESS REPORT

REALITY CHECK

Week 6 into my training program, and I am LOVING it.

DON’T GET ME WRONG, IT AIN’T ALL PEACHES AND CREAM. IT’S HARD.

I’ve moved into phase 2 of my training program – building on my aerobic base. This includes even longer runs as well as fartlek training, i.e., interspersing your normal run with short bursts of running at a faster pace for a set distance separated by intervals of easy running or jogging. This is designed to increase my overall speed and endurance.

With some significant training under my belt, the longer miles are no longer daunting. No longer is a Half Marathon, a Half Marathon.

It’s only 21.1kms. Another training run. A number.

Coming from a middle-distance background, I’ve surprised even myself at how much I’m enjoying the longer distances. I put it down to 3 things: 1. Experience – experience in knowing that if I’m consistent with my training, I will get better, stronger and faster.

2. Trust – trust in my coach and my program and not pushing the envelope with extratraining activities or a ridiculous social life 3. The Olympics – seriously, I’m channeling my inner Olympian out there. With so many documentaries and stories on Olympics and Olympians in the media at the moment, it’s hard not to be inspired.

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Sure, I get tired, sore, whiney and a bit selfish.

5 weeks into my training program, I hit a small road block after coming down with the flu (first flu in 2 years). With 2 kids and hubby all sick and my immune defenses already down from the bigger miles I’m doing, it was probably inevitable. Talk about End of the World. After I got over feeling deeply sorry for myself, I went about trying to get better. I took care of my self through rest and nutrition, which our resident dietician Rebecca Gawthorne explains in more detail this month.

WHEN I’M FINDING THE GOING TOUGH, I TALK TO MY FRIENDS WHO ARE ALSO TRAINING FOR THE MARATHON AND WE SHARE WAR STORIES. FOR AN INDIVIDUAL PURSUIT, SHARING YOUR EXPERIENCES WITH YOUR TRAINING PARTNERS MAKES RUNNING FEEL LIKE A TEAM EFFORT.

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WOMEN IN

SPORT TAKE HOME TIPS:

I HAVE A MIXED BAG OF TAKE HOME TIPS THIS MONTH:

1.

2.

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Exchange training stories with your fellow marthoners – this will keep you motivated, when you may be feeling flat, and inspired PLUS it will keep you accountable.

If you do get sick, the best thing in this situation is rest, put your training on hold and get over it as quickly as possible. Avoid trying to “push through it” – this will only prolong your illness. What’s worse, viruses can actually attack your heart when training above your aerobic zone, i.e., when you’re pushing yourself (ref. Jock Campbell, July 2012).

I’m not a doctor or a scientist, but I am old enough to know better.

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3.

4.

Depending on how long you’ve been ‘out of action’, talk to your coach or trainer about getting back into your program.

Don’t expect to pick up where you left off. There may need to be some minor adjustments to get you back running at full strength again.

As a runner, no one cares how slow you’re running, what you’re wearing, or how big you’re arse is. For the most part, they’ll be cheering you on, patting you on the back and giving you high-fives all’round.

So put away all your insecurities and excuses and just run. You’ll love it.

And so will your arse.

THE MELS: training partners Mel O (left) and Mel C in action during a 19km long run. Good to see them still smiling!

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OM AND RESULTS FR S W E N U O Y G E BRIN .

EACH MONTH W E AND ABROAD R E H , S TE LE TH A JOCK ATHLETIC ) lejohn (Running tt Li l u a P rf – 11km Fun Coast Marathon Sutherland to Su Took on the Gold ished the line in n fi d n a ly Ju y Run/Walk rl ea lts to come out su re e m o es w a e urs 14 minutes o Som h 3 d n a s te our athle of this event from nners club. ckey) “Average Joes” ru Luke Noblett (Ho as picked in the w io tr a f o rt a p A e 16th over all – 1 .4 7 3 e to compete at th d m si je 1 a 2 N U Ali W S N 42.57 (5th overall ionships. Awep m a h C n a li ra Courtney Sanford st Au ) le a fem some stuff Luke!

8 .5 Greer Calabro 51 hue 56.07 urfing) Melissa O’Donog Connor O’Leary (S first major title is h g in n in w er Rob Saba 49.35 ft A .43.43 1 n a is off to test his m tt la B a yk Jam in Korea, Connor 1.20.33 orld Qualifying W e th n o s ce n Sierra Blattman a ch ! ies tour. Go mate er S n er st a E ls All schoo Cross Country – n) hael Fox (Triathlo Creak ic M re a e er n fire - h A competing in S U e th in r ve Our Juniors are o o Is lights h each race – Lake ig h e th f o e m so the pro series at man finished Stevens Half Iron th 150 series and Lara Saunders 12 9th, 7th in the 5 0.3. Amazing Ali Najem 16th 13th at Boulder 7 45th eep it up Foxy.

Lachlan Crawford season so far - k Jae Withers 31st

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ry occer) e Melbourne Victo th h Mark Milligan (S it w ed n g si der has been A Socceroos defen for a 3-year deal. r in addle boarding) ampionships ove h C Dean Simpson (P rd a o B le d d a 2012 World P 60 in 6 hours, 7 1 f o d el fi Competed in the a f o t u o in 35th position Hawaii, finishing seconds. minutes and 49 ce ll (Running) ich is to take pla h Audrey Amiya-Ha w , m ea T y tr n u g al Cross Co mountain runnin ic st Made the Nation ta n fa a s w o elaide. This foll (pictured here, es tl ti l a n this month in Ad o ti a n e e placed 2nd in th season, where sh ck Audrey!! centre). Best of lu

“I’ve spent my life being a member of a team, challenging both myself and those around me. I now challenge you, family, friends and your co-workers to help the Steve Waugh Foundation raise money for children with a rare disease. It’s as simple as joining ‘Team Waugh’ for the City2Surf 2012. Together, we can give brave young Australians with a rare disease and their families... somewhere to turn. Register today.”

STEVE WAUGH AO “ALWAYS 100%”

IT’S THE EVENT THAT STOPS SYDNEY! In 2011, the Steve Waugh Foundation fielded a 600 strong team and raised over $60,000 for the Foundation and most importantly, kids with rare diseases. This year, we need YOU to help us raise the benchmark!

Play ‘Twenty Twenty’ to raise much needed funds for our kids and their families. Twenty Twenty is easy. Get 20 friends to give you at least $20 each and you’re fundraising for Team Waugh is off and running for City2Surf 2012.

Every officially registered City2Surf Team Waugh member gets a cap. The top 11 individual fundraisers will each enjoy an exclusive SCG Members Ticket for them and a guest at a One Day International Cricket match this summer season at the Sydney Cricket Ground.

Whether you run or walk the course, or just join the team to help us fundraise, it is sure to be a great day and event in which everyone can be involved.

FOR DETAILS ON HOW YOU CAN BE PART OF TEAM WAUGH AND LEARN MORE ABOUT THIS YEAR’S CITY2SURF, LOG ONTO: www.stevewaughfoundation.com.au CALL: STEVE WAUGH FOUNDATION, 1300 66 99 35 EMAIL: city2surf@stevewaughfoundation.com.au EVERYDAY HERO: www.fundraise.city2surf.com.au/team_waugh_4 jockathletic.com 66

Join us and help us give our kids with rare diseases ‘somewhere to turn’.