Meet ALISON O’TOOLE AMATEUR ATHLETE OF THE MONTH (SERIOUSLY)
PEDAL TO
THE
MEDAL
ELOISE WELLINGS
THE VALUE OF VALUES DR. MICHAEL MARTIN
Ezine Brains Trust Publisher: Jockishandsome Editors: Jock Campbell Carla Grossetti Art Director/Design: Kiss the Sky Advertising/Production: Melissa Campbell Jock Campbell Contributors: Peter Hadfield Melissa Campbell Paul Watson Craig Stevens Corey Bocking Jock Campbell Cassandra Govan Michael Martin Danny Redrup Julia Russell Rebecca Gawthorne Tim Brennan Editorial Office: Jock Athletic PO Box 1186 Cronulla 2230 p: 0435 728 200 Email: ezine@jockathletic.com
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EDITOR’S LETTER
THIS MONTH... I first became interested in Athletics during the
and how you prepare for an event this far out.
1980 Olympics, watching great athletes like
Tim Brennan gives us an insight on what it’s like
Sebastian Coe and Steve Ovett run, unfortunately
to work with professional sporting teams and the
neither are Australian. I have since kept an interest
life experiences that go with this, like meeting
in any decent Australian distance runners coming
the Dalai Lama and Liz Hurley, both making him
through (and became a coach as well) that might
speechless for different reasons. Michael Martin
bring Australia some similar inspiration. So when I
uses some of his “head” coaching methods to
read much about a young local runner 15 years ago
get us training through the cold months and our
that was doing some great things in athletics for her
Amateur Athlete of the month is a legend in her
age I was quite hopeful we had a new star on the
sport and 7 time unbeaten National Champion.
way. Unfortunately this particular runner suffered a long line of injuries that I thought had seen her
Yes, as always all this and oh so much more.
drop out of athletics. Over the past few years she has had a renaissance and finally has made the London Olympics for the 10,000m, which is great news. Yes I am talking about Eloise Wellings, who we interviewed in the July Ezine and it gives me great pleasure to welcome our third Olympian as a contributor to the Jock Athletic Ezine.
Enjoy!
Jock Cam pbell
I have
high hopes for her in the London Olympics and this month she tells us how her training is going
SUBSCRIBE NOW » AUGUST 2011
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THE VALUE OF VALUES Dr. Mike Martin
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THE LONG AND THE SHORT OF IT Craig Stevens
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FIT FACTS Cassie Govan
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ALLISON O’TOOLE Amateur Athlete Profile
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FUEL FOR FUN RUNS Rebecca Gawthorne
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PEDAL TO THE MEDAL Eloise Wellings
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IT’S NOT JUST ABOUT THE CRICKET Tim Brennan
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SUNSENSE FOR ATHLETES Peter Hadfield (OAM)
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THE FAMILY WORKOUT Melissa Campbell
THIS MONTH»
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PHOTO: sportingimages.com.au AUGUST 2011
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The Value
OF VALUE DR. MICHAEL MARTIN
The only way is up when you’re values and priorities are in check. 6
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ES I HEAR A LOT ABOUT GOALS. GOALS SUCH AS: COMPETING IN AN EVENT; AIMING FOR A CERTAIN TIME; FOCUSING ON A SPECIFIC DISTANCE. Even when I ask athletes what they want to be remembered for, they usually respond with an answer about their goals. Goals are good, but there is something better, something that will get you out of bed on a cold winter’s morning and something that will keep you going long after you feel like quitting. That ‘little something’ will also lead to greater satisfaction with your sporting performance. That ‘little something’ is values.
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VALUES ADDING VALUES TO THE EQUATION Values are the directions that you want to head in life, whereas goals are things you want to achieve. I want to do the Shark Island swim again this year. That’s a goal. But being “an energised and active dad for my kids” is a value. You know which one is going to get me out of bed at 5.30am to get to the pool in the middle of winter? Values are like a compass. A compass gives you direction and keeps you on track when you’re travelling. Values do that for your sporting journey, too. You may really value “feeling positive and alive” when you train. So when you act on that value, it’s like heading west: no matter how far you go you’ll never get there. There’s always further to go, and that’s a good thing.
ACHIEVING YOUR GOALS Goals are akin to the things you try to achieve on the journey; they are like the mountains you want to climb or the places you want to stop off at and explore while you keep travelling west. If you want to finish the Gold Coast Marathon, or drop 5kg or run a sub-40min 10km, then they are goals. And once you’ve achieved them, it’s “mission accomplished”. But being “lean, strong and energised” or “making healthy choices when I eat” are values. They are about how you want to be, how you want to act and what matters to you. They’re not about what you have to do.
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GO
EMPOWER YOURSELF Your values are far more empowering for you than goals because they’re always available to you. In any moment you can act on your values, or neglect them – it’s your choice. But that’s not the case for goals. You can’t guarantee you’ll ever run a sub-40 10km, but at any moment we can act on our values of being “lean, strong and energised” Let me hammer this point home. It’s like the contrast between “getting married” and “being loving”. If you want to be loving and caring, well that’s a value. It’s ongoing and you want to act like that for the rest of your life. And in any moment you can choose to act on that value or neglect it. Getting married: that’s a goal. It’s something to be completed, “crossed off the list”.
YOU SNOOZE, YOU LOSE
DR MICHAEL MARTIN
IS A SPORTS PSYCHOLOGIST. For more insights, tips, tricks and strategies to improve your mental toughness on and off the field, visit www.michaelmartin.com.au
Now you can’t guarantee that you’ll ever achieve your goal of marriage, but you can always act on the value of being “loving and caring” even if you don’t have a partner. Ask yourself the question: what’s important to you about your training? What sort of personal strengths and qualities do you want to cultivate when you train? What do you want to stand for in your sporting life? Answer these questions and you’ll be bouncing out of bed with a spring in your
OALS s e u l a
step even on the coldest mornings.
PIC: FIRST, TENTH OR LAST - The feeling of crossing the finish line and sense of accomplishment is addictive. AUGUST 2011
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JOCK ATHLETIC ATHLETE, JAIMIE STACK: on his way to two PBs at the Australian Short Course Champos in Adelaide (July): 100 Fly - 54.34sec and 50 Fly - 24.82sec. photo:sportingimages.com.au
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The long & the SHORT OF IT CRAIG STEVENS
THE AUSTRALIAN SHORT COURSE CHAMPIONSHIPS WERE RECENTLY HELD IN ADELAIDE AT THE NEWLY COMPLETED AQUATIC CENTRE. STEVO GIVES US THE LOW DOWN ON THE NEW FORMAT, THE LATEST SWIM TECHNIQUES AND WHO’S HOT IN AUSTRALIAN SWIMMING. AUGUST 2011
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SWIMMING FOR THE FIRST TIME THAT I CAN RECALL, THE NATIONAL SWIM MEET WAS HELD OVER THREE DAYS RATHER THAN THE TRADITIONAL FIVE-DAY MEET. THE MEET USUALLY FEATURES A SEMI-FINALS EVENT FOR THE 50S AND 100S AND HEATS AND FINALS FOR THE 200S AND 400S. THIS TIME, HOWEVER, THERE WERE ONLY HEATS AND FINALS AND THE 400S WERE ONLY TIMED FINALS. These tweaks to the format meant there was an overall perception that this was not a meet of great importance. The majority of the Australian Swim Team that will compete at the upcoming World Championships was there. But a couple of the Queensland squads decided to give it a miss and instead stay home to concentrate on their last stage of training and preparation.
SPEED LIMITS It was very interesting to observe the different approaches made by the competing athletes. Some used it as a final hit-out before they started tapering in preparation for World Championships; others who missed out on selection were out to swim their fastest time and prove a point. Those that did miss out on automatic selection in April were again given the opportunity to qualify as part of a relay at the World Championships. But none of the swims were fast enough to secure a seat on the plane – this included Libby Trickett who is on the comeback from retirement. One of the male swimmers who really stood 12
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out over the three-day meet was James Magnussen, who won the 100m and 200m Freestyle. Magnussen made headlines earlier in the year when it was revealed that Adelaide would host the Olympic Trials next year and he tweeted “there would only be 10 people in the crowd and that is if the whole of Adelaide came out”. Not surprisingly he was booed by the locals! Despite the lukewarm reception from those in the stand Magnussen demonstrated impressive form in the 200m-freestyle event, which he does not usually compete in. The standout female on the day was Kylie Palmer, who looked strong at both the shorter and longer distances and is obviously revelling in her new training group at Chandler in Queensland.
MAKING A SPLASH The short-course format is one that tends to suit those swimmers who are much more explosive off the start and also off the turns. While there was once an emphasis on underwater technique when competing in the 25m pool, American swimmers such as Michael Phelps and Ryan Lochte have since transformed the 50m format and again flipped the focus onto the importance of the underwater kick. This has helped make short-course swimming much more exciting, as there is now a greater range of athletes who take advantage of the increased number of turns compared to the long-course meets. In terms of training, coaches now have to include a lot more breath-control work and specific underwater sets with varied rest cycles to teach young athletes how important it is to be long off
Jaimie Stack on the blocks PHOTO: sportingimages.com.au
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the walls at the front and back-end of each event. There are always going to be people saying that to swim fast at short course that you have to be training full-time in a 25m pool. Similarly, there are those who insist that to be fast in long-course competition you have to be training full-time in a 50m pool. I don’t think there is concrete evidence to support either argument. The majority of swimmers who do the most of their training in a 25m pool do have exceptional skills. But not all of them do. And, if you are practising bad technique, this will not help in the long run! Athletes who do the majority of training in a 50m pool can also be skilled off the walls, but to get as much benefit, they have to be much more mindful when they are practising these skills under pressure.
MEETING OF MINDS One swimmer who springs to mind is Kenneth To; you might have seen him compete at the recently televised meet. He was only ever thought of as a shortcourse swimmer, as he is not very tall and is consistently strong off all the walls and through the underwater work. But he could not quite hold the back-end of his 100m races together in long-course competition and would fade away to finish out of the
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CRAIG STEVENS IS A FORMER OLYMPIAN AND COMMONWEALTH GAMES ATHLETE, SPECIALISING IN THE 400M, 800M AND 1500M FREESTYLE EVENTS. HE IS NOW HEAD COACH OF THE ELITE SQUAD AT SANS SOUCI LEISURE CENTRE. medals when it came to Australian Open Championships. To has worked hard at doing the work that he needed to do and this year made the World Championship team in the 200m Medley and also as part of the 4x100m Freestyle Relay Team. The work that he has been able to do has only made his short-course swimming so much stronger as his skills have gone from strength to strength. Together with his increased aerobic capacity, To is now swimming very, very fast and is definitely one to watch out for in Shanghai later this month. The World Swimming Championships were held from July 16-31. For more information, visit www.fina.org/H20/
FIT FACTS CASSANDRA GOVAN
EXCUSES FOR NOT EXERCISING… IN THE LAST EDITION, WE LOOKED AT THE COMMON EXCUSES PEOPLE MAKE FOR NOT EXERCISING – “I DON’T HAVE THE TIME” OR “IT’S TOO EXPENSIVE” – NEITHER OF WHICH ARE GOOD EXCUSES, BY THE WAY. BUT FOR BUSY MUMS AND DADS OUT THERE, SOMETIMES IT REALLY IS HARD TO FIT EXERCISE INTO AN ALREADY BUSY DAY WITH WORK AND FAMILY COMMITMENTS. SO TODAY WE’RE GOING TO LOOK SPECIFICALLY AT THE EXCUSES PARENTS CAN HAVE FOR LETTING THEIR HEALTHY HABITS SLIP – AND HOW TO GET AROUND THEM. 16
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A recent study from the University of Minnesota looked at the health, exercise and eating habits of people as they transitioned into parenthood. They found that dads often maintained similar diet and exercise habits, but mums did not. The researchers found that not only do mothers eat more after they have children, but they also move less. Not a good combination. On average, the extra intake was about 400 calories a day and mostly in the form of sugared drinks and fat; not a good combination. In another study out of Canada, researchers found that women cut back their exercise when they became mothers – by about 80
minutes a week. There are other studies from the US and Australia also showing that this transition time to motherhood is when a lot of women fall off the exercise wagon. The biggest excuses: no time, feeling fatigued, no childcare and lack of support. Let’s look at some solutions for these excuses...
SHORT BURSTS A short burst of exercise is better than no exercise at all. Fatigue and a lack of time are legitimate excuses for new mums, but try to get at least 15min bursts of exercise in. Anything is better than nothing – and let’s be honest – we’d probably find 15 minutes in the day to check Facebook so let’s trade that for 15 minutes of sweating!
MANY MOTHERS DON’T EVEN REALISE THEY ARE CONSUMING SO MANY EXTRA CALORIES – IT OFTEN COMES IN THE FORM OF SHARING SUGARY SNACKS WITH THEIR KIDS OR FINISHING OFF WHAT THEIR KIDS COULDN’T EAT OR DRINK. A BITE HERE AND A SIP THERE – IT ALL ADDS UP.
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FIT FACTS
DO IT AT HOME
STAY DISCIPLINED
One of the reasons many mums say they can’t exercise is that they can’t afford childcare. One solution is to exercise at home. Check out www.bodyrock.tv for some great routines (that is, until Jock Athletic sets up a YouTube channel of exercise routines!) These routines can be done at home in under 15 minutes – and the host has some pretty inspiring abs!
Make an “exercise date” with your partner, take the stroller and get out for a jog. Or switch it up and play tag team – dad looks after the kids while mum goes for a solo jog; she gets back and dad gets his turn.
EAT HEALTHY! Don’t use kids as an excuse to buy sugary treats and bad food. You are your children’s best role model for healthy eating…and if there aren’t high fat/high sugar treats in the house, you won’t be tempted to finish them off.
USE IT AS A SOCIAL EXPERIENCE Find (or make) a mum’s group (or dad’s group) that has a focus on exercise. This provides the dual benefits of a social support group and some exercise. And remember – you owe it to yourself and to your kids to stay healthy. Make some “family time” active time! Your body – and your kids – will thank you for it.
C R E A T I V E
M E D I A
DESIGN. PRINT. WEB. PH 02 8517 3508
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WWW.KISSTHESKY.COM.AU
And last, but definitely not least, here is a very unique example of “family exercise time”… One of the more crazy sports around is the “wife-carrying contest” held annually in Finland. Taisto Miettinen and Kristiina Haapanen won the contest for the third year in a row. The track is only about 250m-long, but it includes two water obstacles. There are no rules about how the “wife” must be carried, but from browsing through the pictures, it seems the best position is for the woman to be doing an upside-down piggy-back with her legs wrapped around the man’s head. Perhaps Jock can suggest a similar session in the sandhills in honour of our Finnish wife-carrying friends?! See you next month!
A HARD-HITTING PUBLIC HEALTH CAMPAIGN IN THE US HIGHLIGHTS THESE SOBERING FACTS: > CHILDHOOD
OBESITY HAS INCREASED 300 PER CENT IN THE LAST 30 YEARS. > IF
BOTH PARENTS ARE OVERWEIGHT, THE CHILD’S CHANCE OF BEING OVERWEIGHT IS INCREASED BY 80%.
EMPIRICA RESEARCH IS A SOCIAL AND CONSUMER RESEARCH FIRM BASED IN MELBOURNE AND LOS ANGELES. For more about, email Cassie Govan (cassie@empiricaresearch.com.au), or David Neal (david@ empiricaresearch.com.au) or find us on Facebook and Twitter (@empirica_update) or visit www.empiricaresearch.com.au
Photo: harvpix.com JOCKATHLETIC.COM 20
Alison O’TOOLE AMATEUR ATHLETE PROFILE
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ALLISON O’TOOLE
BY MEL CAMPBELL I FIRST SAW ALISON IN 2006, SITTING QUIETLY IN THE SHADE AT KIRRA BEACH ON THE GOLD COAST, WAITING PATIENTLY FOR THE FINAL OF THE OPEN FEMALE 2KM BEACH RUN AT THE AUSTRALIAN SURF LIFE SAVING TITLES. I WAS THERE TO SUPPORT ONE OF OUR OWN ATHLETES, WHOM WE WERE CONFIDENT WOULD PLACE IN THE SAME EVENT. I REMEMBER THINKING AT THE TIME ALISON LOOKED PRETTY FIT. HOW WRONG I WAS. TURNS OUT SHE IS SUPERWOMAN!
ALISON NOT ONLY BLITZED THE FIELD TO WIN THE EVENT (FOR THE 2ND YEAR IN A ROW), SHE WOULD GO ON TO WIN THIS RACE EVERY YEAR SINCE, INCLUDING 2011. 7 CONSECUTIVE WINS! IF YOU WERE TO COMBINE THE OPEN MALE AND FEMALE RACES, ALISON’S TIME IN 2007 WOULD HAVE PLACED HER IN THE TOP 3 FINISHERS AMONGST THE MEN. Having since raced against Alison myself (and being stoked to place a distant second behind her), I knew there was something special about her. What was her secret? Was she a full time professional athlete who dabbled in surf life saving? Was she superman’s half sister? Nup, turns out she’s absolutely normal, a dedicated mum, exceptionally motivated and as down to earth as they come.
JA: WHO IS ALISON O’TOOLE?
Alison and son Tighe (3mths), enjoy timeout at Scarborough Beach, WA
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I am a 35-year-old wife to James O’Toole, mum to 2-year-old son Tighe and physiotherapist. On the side I have been a member of City of Perth Surf Lifesaving Club for 23 years. During this 23 years of involvement in surf lifesaving I have competed in Ironwoman events, then found my niche in an event that was introduced 7 years ago, the 2km Beach run. Running has always been my strength, but after dabbling in Triathlons and Track running - I decided that the excitement and unpredictability of the surf appealed to me more - and I loved the challenge of battling the elements of Mother Nature in the surf.
JA: WHAT IS YOUR SPORT OF CHOICE? During the summer it is the 2km beach run in Surf lifesaving. During the winter stair races (yes - running up very tall buildings or towers) and Half Marathons.
JA: WHAT IS THE TOUGHEST EVENT OR SPORTING ACHIEVEMENT YOU HAVE EVER DONE? I guess the ‘freshest’ in my memory is my last race the 2km Beach run at the Australian Surf Lifesaving Championships in Kurrawa this year in April. I felt enormous pressure and expectations from everyone who knew me (and myself of course) to win this event this year as I had previously won the last 6 years. To add to this, I found out 3 months out from the event that this year Hayley Bateup - a highly respected and determined competitor form Kurrawa SLSC would be competing and having competed against her previously - I knew she would be very hard to beat. Then to knock my confidence even more leading into the race, the day before the race I started coming down with the gastro my son had 3 days earlier! Luckily my solid fitness base carried me through to my 7th consecutive win in the event - no toilet stops required!!!
“ I HA ADMI VE R RESPE ATION AN D C DRAW T AND FROM INSPIRATI O SEE W ANYONE I N H 100% O GIVES THEIR TOWARDS - WH GOAL IN L A IF MIGH TEVER THA E T T ACHIE BE AND VES IT .”
JA: WHAT IS YOUR FAVOURITE TRAINING SESSION AND WHY? Every Tuesday morning I drop Tighe off at my Mum and Dad’s place for a couple of hours, and I head straight down the beach to do a solid training session. I start with an interval running session on grass doing 6 x 1km on 4 mins working at 80 - 90%. Then down onto the soft sand to do 15x50m AUGUST 2011
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ALISON O’TOOLE
Australian Ironwoman Champion, Hayley Bateup (right), does her best just to keep up with Alison during the 2011 2km beach run. photo: harvpix.com
sprint 100% on minimal rest. Then finish with an easy 30min ski paddle, and easy swim. Then it’s back to Mum’s and Dad’s for a big coffee, and lots of cake and toast!! I love this session because it is one of the most intense sessions I do - I feel totally exhausted, every muscle in my body is burning, I do it by myself - I love the silence and I feel free, it is in the daylight (all my other sessions are done before sun light!), and I finish the session with rewarding myself with eating the food from the best cook I know...Mum!
JA: HOW MANY TRAINING SESSIONS DO YOU DO EACH WEEK AND WHAT IS THE BREAKDOWN? When I am training at my hardest for the 2km beach run, it consists of the following: 24
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> 5 SWIMMING SESSIONS 5:30AM 7AM WITH MY SWIM SQUAD (MON - FRI)
> 2 HOURS TUESDAY MORNING AS DESCRIBED ABOVE
> SATURDAY 5.30 - 7AM INTERVAL RUNNING SESSION 8 X 1KM, SPRINTS ON SAND AND EASY SKI PADDLE
> SUNDAY 5.30AM - 7AM 4KM SAND RUN 80%, SHORT SPRINTS ON SAND AND EASY SKI/SWIM Most afternoons I will bribe Tighe into the pram and go for a 20 - 30min pram run with hills (my resistance training!). I can’t remember having an injury and I put this down to cross training. I get my fitness base from my swimming and I fine-tune it with a couple of really intense
running sessions. I do all my run sessions by myself - it’s easier this way - I know I will always get a quality session done - I wont be dragged down or held back by anyone else - and time is of the essence when you have a toddler!!
JA: HOW DO YOU FIT ALL THAT IN WITH WORK/TRAINING/FAMILY LIFE? As I mentioned previously, except for Tuesday mornings and my afternoon pram runs, I do all my training before anyone wakes up. So it’s done and it does not interfere with my husband or myself getting to work, or any time spent with Tighe.
JA: WHAT IS YOUR SECRET TO STICKING TO A TRAINING PROGRAM?
JA: WHAT’S YOUR MOST DREADED TRAINING SESSION AND WHY? It would have to be either the sessions at swimming when we do a 1500m time trial, or when we do a heart rate set of 5 x 400m i.e.: all of them at 100%. Although I might dread these sessions, when you have completed them and done it well or improved times, it is the most satisfying thing and you are just buzzing for the rest of the day!
JA: WHAT’S YOUR NEXT BIG CHALLENGE? To have another baby!! - Everything depends on that really...maybe an 8th consecutive 2km beach run Aussie title? I would also like to run a marathon or do a 1/2 Ironman Triathlon...we’ll see...
You need to make up you mind the night before exactly what you are going to do the next morning. You need to set your alarm, wake up, don’t think about it get up and go. Have everything packed and ready to go. Also have that thought in the back of your mind that there is always someone out there training longer and harder than you - and that could be the person you are competing against!
JA: WHO HAS BEEN YOUR BIGGEST INSPIRATION IN THE SPORTING WORLD AND WHY?
JA: WHAT’S YOUR BEST EXCUSE FOR NOT STICKING TO A TRAINING PROGRAM?
Follow your dreams. Don’t put limitations on yourself. Make the most of every opportunity!
The morning I gave birth to my son - I missed a session!
No single person has been an inspiration for me. I have admiration and respect and draw inspiration from anyone I see who gives 100% towards their goal in life whatever that might be and achieves it.
JA: YOUR FAVOURITE MOTIVATIONAL SAYING:
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Fuelling Up For
FUN RUNS
REBECCA GAWTHORNE
THE FUN RUN SEASON IS FINALLY HERE! AND WHAT AN AMAZING SEASON IT WILL BE. SYDNEY FUN RUNS ARE EXTREMELY INCLUSIVE EVENTS, ATTRACTING EVERYONE FROM YOUR AVERAGE JOES AND RECREATIONAL ATHLETES, TO TOP AUSTRALIAN AND INTERNATIONAL COMPETITORS. WITH ALL PARTICIPANTS RACING SIDE-BY-SIDE, FUN RUNS ARE BOTH FAST AND FURIOUS FOR THE ELITE, AND ENJOYABLE FOR FIRST-TIMERS. AND WITH THE SUTHERLAND 2 SURF CELEBRATING ITS 40TH ANNIVERSARY AND THE PRESTIGIOUS CITY 2 SURF TO FOLLOW, IT IS GOING TO BE ANOTHER MOMENTOUS YEAR!
CARBO-LOADING CAN HELP DELAY FATIGUE DURING YOUR RACE AND ALLOW YOU TO RUN AT YOUR OPTIMAL SPEED FOR LONGER 26
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If you are daring to compete, you would have dedicated months to training and preparing yourself to be mentally and physically ready. Now the critical weeks and days leading up to your event are here it’s worth noting the vital role that nutrition plays when it comes to the final preparation you need to make in order for your body to compete at its peak. Whether you’re a first-timer aiming to cross the finish line or an experienced athlete hoping to obtain a PB, what you eat can make or break your run.
Follow these nutrition tips to ensure you run your best.
CARB-LOADING One week prior to your race you need plenty of energy to give you stamina for final training sessions. Aim for a diet high in carbohydrates (cereals, bread, pasta) and moderate amounts of protein and healthy fats (oily fish, walnuts and canola oil). Plenty of fresh fruit and vegetables are essential to ensure your immune system is strong and you have sufficient energy, muscle repair and vitamins and minerals. Three days leading up to your race you should try “carb-loading”. This involves eating extra carbohydraterich foods (breads, cereals, pasta, starchy vegetables) to maximise your muscle glycogen stores. In fact, it is estimated that loading up on carbohydrates may improve performance by more than 2-3 per cent. Remember to eat a good carbohydrate-rich meal the night before your race, especially if your event is early in the morning.
FOOD FOR FUEL On race day, you need to be well-fuelled to run at your best. The timing of your run will determine how much you eat and when. Ideally you should consume a carbohydraterich breakfast 3-4 hours before the race. This may not be practical if your race is
interested in ADVERTISING IN THE JOCK ATHLETIC EZINE?
at 8am. Instead, eat a light carbohydrate snack 1 to 2 hours before your race to top up your body’s energy stores. It needs to be made up primarily of carbohydrates, which make up your body’s primary source of energy. It should also be low in fibre to prevent any stomach upset. Some great choices include:
> 2 SLICES OF TOAST WITH JAM
OR HONEY
> SMALL SERVE OF BREAKFAST CEREAL,
½ CUP OF MILK, AND JUICE
> SMOOTHIE MADE FROM LOW-FAT
MILK, YOGHURT AND FRUIT
> FRESH FRUIT OR A SMALL SERVING
OF FRUIT SALAD WITH LOW-FAT
YOGHURT > 2 CRUMPETS WITH VEGEMITE,
JAM OR HONEY
> 500ML OF FRUIT JUICE > LOW-FAT BREAKFAST BAR OR
MUESLI BAR AND A BANANA
> 3 RICE CAKES WITH JAM OR HONEY
FOR A COPY OF OUR MEDIA KIT, CONTACT US AT EZINE@JOCKATHLETIC.COM OR 0435 728 200 AUGUST 2011
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NUTRITION
REVVING UP If you usually get nervous before a race, a carbohydrate drink such as a home-made smoothie or fruit juice may be a better option. And remember it’s important to always start your race well hydrated. Check out H2O for those on the go (Jock Athletic Ezine Issue 5) for more tips on staying hydrated. Your performance during the race can also be enhanced if you ingest carbohydrates during the run. Easy and convenient options include sports drinks such as Gatorade to get that extra carbohydrate, energy and fluid in along the way. At the finish line, a carbohydrate-rich snack
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with some protein is ideal. White bread, banana and honey will help rebuild your energy reserves quickly, and including protein will help repair and rebuild muscles. Sports drinks will help to replace fluid, as well as carbohydrates and salt. Good luck to the thousands that will run, jog and walk across the country in the coming
REBECCA GAWTHORNE IS AN ACCREDITED PRACTISING DIETICIAN. For more information, contact: rebecca.gawthorne@gmail.com
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PEDAL TO
THE MEDAL ELOISE WELLINGS
THERE’S 360 DAYS UNTIL THE 2012 LONDON OLYMPICS ... OR “THAT BIG SPORTS CARNIVAL IN CENTRAL LONDON NEXT YEAR”, AS MY COACH NIC BIDEAU AND I LIKE TO REFER TO IT. THIS LOW-KEY DESCRIPTION OF THIS MAJOR SPORTING EVENT IS TO ENSURE MY NERVOUS ENERGY IS KEPT TO A MINIMUM.
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El takes a break from running... to mountain bike! Photo: Jonathon Wellings (www.birdandbee.com.au) AUGUST 2011
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ATHLETICS I’ve run the qualifying time, so what now? A friend said I should lie on the beach for the next 360 days or so just to ensure I make it to the start line. Although this comment made me laugh, it’s also a rather pessimistic view, as it’s about looking behind, not forward.
I’M NOT GOING TO LONDON FOR THE FREQUENT FLYER POINTS. AND THE FREE TRACKSUIT IS NOT MY FOCUS. INSTEAD, THERE’S A STRATEGIC AND METICULOUS PLAN TO GET ME TO LONDON IN THE BEST SHAPE OF MY LIFE. But, as my coach Nic often reminds me: “First things first”. I’ve got the World Championships next month, which will be an important stepping stone to “that big sports carnival” next year. Then, in December, there’s the Olympic Trials for my event – the 10,000m – where I will need to place in the Top 3 to guarantee selection. The standard of competition has been the most difficult part of the selection process thus far, so it’s a huge relief that I’ve already achieved this.
HOT TO TROT It’s important that I have other smaller events like the World Championships to focus on in the lead-up to the Olympics. This 32
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sort of race-by-race approach helps many athletes stay motivated by periodising their training. For example, my build-up for the World Championships has been planned off an 11wk block – four weeks of strength work (where most of my workouts involve longer reps; 6 x hills for 3 minutes and a heavy gym workout with heavy weights and high repetition). After the strength work is 5 weeks of sharpening. This includes workouts on the track, fast, real confidencebuilding sessions and lots of core work in the gym to stay strong and compensate for running around the track in the same direction. For example, there might be 5 x 1km runs with 200m recovery and then, in the final 2 weeks, I will begin to taper for the race and acclimatise to the heat to ensure fresh legs on race day (the World Champs are to be held in Korea, which can be both hot and humid.)
BREAKING UP The break-up of 11 weeks is nothing special or technical; if you have less time, then just break it up accordingly. It’s more of a mental break-up than anything so you feel good about some change and going into the next phase of training. After the World Championships in Korea and before building up for the Olympic Trials, I’ll have a rest. I’ll come home and have 2-3 weeks of just jogging easy every 2nd day, eating what I want, when I want, and giving myself free reign to relax on the beach with a good book. I find this rest period post-event is as important as any other part of training given the physical and mental drain that training for a big race can have. Without this rest
A jog for Eloise is a fast run for other mortals Photo: Jonathon Wellings (www.birdandbee.com.au)
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time I feel like I’d go stale trying to back up again for intense training straight away. It’s important to do things differently for couple of weeks: I’ll do things that I won’t normally do while I’m in “full training”. I’ll run on the beach, eat lemon meringue pie, drink wine and go surfing and just generally relax before embarking on the next mission. It’s integral that I take the opportunity while I can because once I know I’m back in full training, that’s it, it’s time to refocus and “get back on the horse”. 360 days. 51 weeks. 648 training runs. 7,020kms. 45 pairs of
Adidas Trainers. 162 gym sessions. 6,480 kettle bell swings. 324 minutes of prone holds, 108 massages and 1,944mins in the ice bath. Guh! First things first.
ELOISE WELLINGS IS AN AUSTRALIAN CHAMPION DISTANCE RUNNER (5,000M & 10,000M) AND FOUNDER OF LOVE MERCY FOUNDATION. To find out more about Eloise’s Foundation, visit www.lovemercyfoundation.org
Eloise altitude training at Mount Laguna Califonia Photo: Jonathon Wellings (www.birdandbee.com.au)
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It’s not just
ABOUT THE CRICKET TIM BRENNAN
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Tim (left) out on a day trip to the foothills of the Himalayas, Northern India, with fellow IPL Kings XI Punjab Team mates, Nathan Rimmington (centre) and Adam Gilchrist (right) AUGUST 2011 37
CRICKET IN MARCH THIS YEAR I WAS LUCKY ENOUGH TO RECEIVE A PHONE CALL ASKING IF I WAS INTERESTED IN JOINING THE KINGS XI PUNJAB IN THE INDIAN PREMIER LEAGUE. After deliberating for about 10 seconds the decision had been made. If I could negotiate with the relevant parties and arrange some leave then I would spend the next 2 months travelling as part of one of the highest profile sporting tournaments in the world. When I was at Uni if you had asked my fellow physiotherapy students what they wanted to do with their careers, 75% would have said work with an elite sports team. I thought that’s what I wanted to do but was more realistic about the possibility. Eleven years later and I’ve been lucky enough to have worked with a number of individuals and teams in sports such as cricket, rugby union, triathlon and skiing and have enjoyed some great trips away, to places like Portugal, Hawaii and India. For me it’s about working with people who are the best at what they’ve chosen to do, just as I want to be the best at what I’ve chosen. There is also a sense that as a moderately talented sportsman who didn’t quite have
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all the attributes to make it to the top level, I get the chance to experience what it’s like to be there in front of 70,000 fans, the nerves, the noise, the elation and disappointment and to feel that I have played a small role in allowing these athletes to reach their potential. But over time I’ve realised that working with these teams is about more than just the sport. The opportunities that arise are many, and the memories are priceless. The Indian Premier League is no different. It dominates the papers for 6 weeks from April to May and involves the biggest names in world cricket. Team owners include stars of Bollywood and Billionaires and are usually recognisable by a string of security guards, big Indian guys wearing black who look like they’ve been in the gym every day for the past 5 years. At times one could be mistaken for thinking its more about the celebrities than the cricket. I’m sure it’s not! It’s a strange experience for me to be standing in a room after a game with Liz Hurley a few metres away. To me she was one of those people who exist only in the world of tabloid, famous for that black dress at the Academy Awards or something, and more recently the much publicised partner of Shane Warne. I was doing a boxing
DHARAMSALA, INDIA - What about this for a setting...oh, and the cricket wasn’t bad either!
session one morning when she walked past and commented that it seemed too hot to be boxing. I think I gave her some stupid smile, was completely tongue tied and I’m sure looked like a complete idiot. I was never lucky enough to have the gift of the gab and the moment only emphasised the fact. On a day off in Delhi we were invited to the home of one of the team owners. With the chance of a good glass of wine and a free beer the boys jumped at it. As the room temperature fosters and a cheap Brut was passed around the original enthusiasm died down. What eventuated though was one of the most inspirational experiences I’ve had. Two Australian guys were in India for spinal stem cell therapy and had come to
the house. Perry was in a Rugby accident when he was 19 (he’s now 37) and Brett, 42, had a motor cycle accident 5 months previously. Their story was shocking, sad, inspiring and enlightening. When we think that winning and sport is the be all and end all we were given a lesson in what really matters in life and how quickly things can change. I think it affected all of us and as a group was a real turning point in building team dynamics. In the last week of the tournament as fatigue had well and truly set in, we headed up to Dharamsala in the north of India. At the foothills of the Himalaya. Dharamsala is famous for being the spiritual home of the Dalai Lama and the Tibetan Government in exile. Buddhists and tourists flock here AUGUST 2011
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a l i a l a d Meeting the Daiai Lama. Enough said.
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a m a TIM BRENNAN IS A PERTH-BASED PHYSIOTHERAPIST WHO HAS WORKED EXTENSIVELY WITH ATHLETES IN SPORT INCLUDING TRIATHLON, RUGBY UNION AND CRICKET. HE WAS RECENTLY THE PHYSIO FOR THE KINGS XI PUNJAB IN THE INDIAN PREMIER LEAGUE.
CRICKET every year to experience the beauty and tranquillity. We were there for 3 games and still had an outside chance of semi finals. I think it took a couple of days, but once we found a good coffee house the mood in the group changed. The stress of the tournament had abated somewhat. The constant travel, bag packing, flights, buses and media mayhem had been replaced by calm. A group of us decided to hike to a waterfall above the town. The promise of cold, fresh and clean water was too good to pass up. One wrong turn and we were on an alternative route to a lower spring, no less beautiful but I think much busier. It never ceased to amaze me that wherever we went the media were there and sure enough the cameras were rolling. It certainly didn’t deter us from a swim in the freezing water and a subsequent front page spread in the Times of india. At last I was famous! On the following day we were told that we had an audience with the Dalai Lama. It was an opportunity that couldn’t be missed and didn’t disappoint. Even more amazing for me was the blessing we received before the final game. Again I was lost for words and His Holiness just giggled at me in his infectious way. It was a great moment and one I’ll cherish and makes me realise that we should jump at opportunities so these doors can open.
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Sunsense for
ATHLETES PETER HADFIELD (OAM)
I HAD MORE THAN A BIT OF A SCARE THE OTHER WEEK. AFTER A REGULAR CHECK-UP, I RECEIVED A CALL FROM MY DERMATOLOGIST AT ABOUT 8.30 AT NIGHT. HIS OPENING LINE WAS “I DON’T WANT YOU TO BE ALARMED BUT…” AND SUDDENLY MY LEVEL OF ALARM WAS THROUGH THE ROOF BEFORE HE’D SAID ANYTHING ELSE! What came next sent me into an emotional spin. “You have a melanoma on your arm and I want to book you in for surgery as soon as possible.” He then went on to say that we’d “caught it early” and that “it was non-invasive” but the thought that I had a type of skin cancer that kills 1850 Australians each year was more than a bit of a concern. I’m fit and healthy for a 56-year-old. Exercise and good nutrition has always been part of my life. I wanted to continue to be fit and healthy for a long time to come. 42
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After the news, I kept thinking about my best mate’s wife who had a melanoma on her calf. She has been battling for over two years with two lots of chemotherapy that didn’t work, a series of operations that has left her calf in an absolute mess and the removal of her lymph glands in her leg and groin. She is almost incapable of walking and her leg is about four times its normal size and she is now going through an experimental treatment that involves countless trips to hospital, heaps of drugs, daily nursing visits and plenty of pain and discomfort. The whole process has put my mate and his wife on an emotional and physical roller coaster. I can’t even begin to imagine how difficult it must be for both of them. Hopefully the outcome will be a positive one.
SUN SMART A few days after receiving the news from my dermatologist, I was admitted for day surgery to remove the melanoma and at the
time of writing this article all appears to be OK, despite an upper arm full of stitches. The whole experience motivated me to contact Jock Campbell to spread the message on the importance of regular medical check-ups and to be sun-smart. We all exercise and follow a healthy lifestyle to achieve wellbeing and to enjoy life to the full. To quote Jock Athletic co-founder Paul Watson, “if you have good health, you have everything”. Good health normally equates to an absence of illness and like most of the people reading this article, I rarely get sick and I rarely go to the doctor. My wife Marilyn insisted that I get a check-up by our family GP when I was 40 and it had been so long since I last visited the doctor that my medical files had been put into archival storage! Since my 40th birthday, I have been
getting annual checks from the GP and sixmonthly checks from my dermatologist. It is these regular checks that I believe have helped me overcome this melanoma.
MY MESSAGE TO ALL OF YOU IS THAT DESPITE HOW WELL YOU ARE FEELING (AND YOU ARE ALL PROBABLY FEELING FANTASTIC BECAUSE OF ALL THE PHYSICAL ACTIVITY YOU ARE ENGAGED IN), MAKE SURE YOU GET A REGULAR CHECK FROM YOUR GP, PARTICULARLY THE BLOKES!
SHIRTS OFF - is it worth the risk?
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SUN SENSE
, p i l s
slop,
! p a l s
Peter covers up during training..
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A BRIGHT IDEA Being fit and healthy often masks any potential underlying symptoms of potentially dangerous conditions. Being physically fit often provides you with a higher threshold to put up with physical pain, which is usually the first warning sign that something isn’t right. Because athletes tend to have a higher threshold of pain, they often ignore symptoms or put off doing anything about it until it’s too late. An old coach of mine delayed actioning symptoms and died at a very young age from bowel cancer. We will never know if the outcome may have been different if he went to the doctor earlier to get checked out.
the cap and the sunscreen to minimise the effects of the sun and I’ll still be exercising as best I can for as long as I can. Most importantly I’ll still maintain my routine of a six-monthly check-up with the dermatologist and a yearly check with my GP. We get our car serviced every 10,000kms or six months. Surely our health is way more important than our vehicles!
POST SURGERY...
The same can be said of being sun-smart. “Shirts off” is a normal call at training on a great day. But be sensible with that. It’s been widely documented that most permanent sun damage occurs in the first 20 years of our life. Having said that, dermatologists agree that we should be wearing sunscreen, clothing, hats, sunglasses and avoiding the sun during the middle of the day. Exercising outdoors on a regular basis means that we should all be taking a bit more trouble to minimise our sun exposure, even if it means some of us have to hide our magnificent upper bodies occasionally! I’ll be back training at the Cronulla sandhills by the time you have read this article. I’ll still be wearing the long-sleeved tee shirts,
PETER HADFIELD
(OAM)
represented Australia in two Olympic Games and two Commonwealth Games, winning a Commonwealth Games Silver medal behind Olympic Champion and World Record Holder Daley Thompson. As well as working as a TV and radio commentator and motivational speaker, Peter provides training programs for sporting teams and individuals. AUGUST 2011
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THE FAMILY WORKOUT MELISSA CAMPBELL MY FOCUS THIS MONTH IS ON THE ‘FAMILY WORKOUT’, WHICH TIES IN NICELY WITH EMPIRICA RESEARCH’S FIT FACTS. I’d like to suggest that there is one more obstacle – I wouldn’t call it an excuse – that gets in the way of exercise: it’s called guilt. Most working parents require child-minding – be it a babysitter, daycare or a little help from your mum. I work three days a week, so I have to make the most of that time. It’s head down, bum up. But making time for myself within those hours often feels wasteful and indulgent. Does anyone else feel like this? Maybe it’s just me. The only way I overcome this is by making sure I get my training in around those hours OR find options that involve the whole family.
A refreshing approach to property
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PICTURE IT, TONKIN OVAL, 2007: A young mum is running intervals around the enclosed oval while her young son is plonked in the middle of the cricket pitch with all the sporting apparatus he needs to amuse himself: soccer ball, mini cricket bat, tennis balls, etc (better know as “distraction tools”). She didn’t have a bag of excuses to draw upon – she made do with the best she could. To me, this is the epitomy of what it takes to get your exercise in.
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Proud dad, Jock Campbell, had Luca running from a young age.
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THE FAMILY WORKOUT I have since tried the “Tonkin Oval” method and it works a treat. Not only am I getting my training in, but the kiddies think it’s a game when I run past them. The best investment I made when I had my first child was a running pram. It has notched up several kilometers with “cargo” on board and given me the freedom and flexibility I needed when I wanted to get our for a jog and had junior in tow. There are so many options of running prams out there. My advice is to choose one that is light, has a fixed front wheel and is comfortable for bubs. Please be warned: running with children in prams is only suitable for children when they reach a certain age. Check the manufacturer’s instructions for more information. If I can add to the mix of Empirica’s training solutions for parents with kids, I’d include:
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GYMS WITH A CRÈCHE – MANY GYMS NOW OFFER THIS SERVICE. > MUMS
AND BUBS YOGA & PILATES CLASSES – ALMOST ALL STUDIOS NOW OFFER THIS SOLUTION > EXERCISE
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THROUGH PLAY – WHATEVER IT IS THAT GIVES YOU A GOOD WORKOUT AND MAKES IT FUN FOR THEM, TOO. JOCKATHLETIC.COM
SUPER DAD “Mr Littles”, pulls out the double pram for the annual Sutherland to Surf fun run.
WHAT’S YOUR SOLUTION? DO YOU HAVE A GREAT WAY TO TRAIN WITH YOUR KIDS? I’D LOVE TO HEAR ABOUT IT. Email me at ezine@jockathletic.com or post on our Facebook page at www.facebook.com/ jockathletic
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