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VICE PRESIDENT’S PIECE
Amanda Power
Hi everyone and welcome to the Winter Edition of FIT FOCUS. Another bumper isssue of wonderful FIT member achievements and in this edition a special article on holism in movement from our coaching co-ordinator's own coach! So read on for some important membership information and some inspiration for your winter training!
FIT Membership
Over recent months the FIT Committee has been considering our club’s future as part of the Canberra sporting community, and especially our relationship with Triathlon ACT and Triathlon Australia.
Our committee has decided that, to protect the best interests of FIT and its members and its valued volunteers, membership of our peak body Triathlon Australia (and the local arm Triathlon ACT) will now be required for FIT membership. This will improve insurance coverage for FIT and our volunteers and bring other benefits as well.
For many FIT members, if not most, this will add around $5 to the very modest FIT annual membership fee of $45 for renewing members and $50 for new members—still the best value club in town! There’s more information at www.fitact.org.au and in editions of the NewsFlash. Please take the time to read this and go to the membership link at the FIT website www.fitact.org.au to renew your membership.
If you have any questions please email president@fitact.org.au or enquiries@fitact.org.au or speak to any of our committee members.
More Amazing FIT Members
What another great season of FIT member achievements across Australia and internationally!
In this edition of FOCUS we feature the FIT team for the 2014 Mega Swim—FIT again entered a team to swim and raise funds for MS. A fantastic time was had by all and many personal achievements were recorded.
Angie coached another successful long distance cycling course culminating in a weekend trip to Goulburn—read more about this fantastic group of women and their experiences along the way. FIT and FIT-Ability member Jing competed in the Para Cycling World Cup and achieved a podium result—what an amazing achievement!
Marina competed in her first Ironman 70.3 in Busselton, Western Australia. As well as achieving a brilliant time she has inspired a group of other FIT members to sign up for their first Half Ironman. And speaking of triathlons, plans are now underway for the 2014 Women's Triathlon Training Program. Last year the program sold out in record time so if you are interested in participating come along to the information night—details will be in the NewsFlash.
Canberra hosts a number of running events in April and May and FIT was well represented in 10km, Half Marathon and Marathon events. Many of our members completed distances for the first time—read more about local achievements as well as about those who participated further afield.
Thanks to all our members who contributed to this edition—you continue to inspire and motivate us.
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MS MEGA SWIM
From the FIT Mega Swim Team Co-ordinator
On the weekend of 3–4 May, 18 members of FIT participated in the Canberra Mega Swim. The team swam some 54km in 24 hours and raised more than $4100 for people affected by Multiple Sclerosis.
Particular congratulations to the FIT team’s biggest fund-raisers Jess Miller ($820) and Lisa Zehetner ($705). Well done to Heather Gow-Carey who swam the furthest in the team—6.2km straight (between 1am and 3am in the morning!!)—and also to Lindy Hou who completed a PB over 4km. Teresa Curtin also deserves a special mention—Teresa holds the FIT record for participating in the most Mega Swims.
FIT swimming training is held weekly at 6.30pm on Mondays at Canberra Girls' Grammar and 7pm on Wednesdays at CISAC—so get in the swim for next year.
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BODY PRESENCE AND MOVEMENT EFFICIENCY
Ross Blake
Our coaching co-ordinator Emma Wensing invited Ross Blake to write on his integrated approach to health and movement. Ross has both helped Emma recover from injury and coached her to a state championship. He is the owner of B32 Athletics. Ross writes….
A balanced relationship with your body comes not from controlling it for future gains, but from listening to what it requires in the moment.
We all have different biomechanics and different ways of moving that we have learned via repeated patterns in our life. It’s what makes us all beautifully unique. Just look around at your next run at how people move—it’s fascinating to see how we all fall into our own trusted patterns. Some of these patterns serve us really well, and others don't. The one thing that truly determines whether our individual movement patterns work for us is how well we are able to be in our bodies when we move—our body presence.
Body presence is the internally oriented focus we are able to maintain when faced with a challenge. It enables us to feel, sense and hear body signals—the broadcasts that let us know when we're deviating from efficient movement patterns. Lose this internal focus and we generally default to using our minds to push beyond our body’s signals, often leading to inefficiency and possibly injury.
Our minds cling to thoughts and ideals, and to how we think we should be progressing during any given moment. This clinging distracts us from hearing what our body requires and often leads to conflict between what the mind thinks and what the body needs. Most often our minds will win this battle, separating us from our body, leading to inefficiency, postural changes and a disengagement from what the body requires to smoothly and successfully move through a physical challenge.
When you move, your body language tells how present you are in your body. Any loud moans, rising tight shoulders, and, head twisting pain faces while labouring up an incline, tell a story of a body in distress—a story of not being present and ignoring body sensations. Such sensations are a communication to change something about the way you’re moving—it may be to ease up a little or drop your expectations, for instance. Ignoring these signals causes the body to communicate a little louder, perhaps to tighten up your back, cramp up a leg, making your movement uncomfortable and inefficient until you tune in.
Listen to these sensations, however, and maintain body presence, and you’ll be able to maintain your rhythm and efficiency, stay injury free and move through your physical challenges much more smoothly.
Here are a few tips to get out of your head and into your body.
Use your five senses. Once you notice a distracting thought or some expectation, acknowledge it without judgment. Next, bring your attention and focus back to your body by feeling the wind on your skin, smelling the environment around you, listening to the sound of your breath and sensing how your stomach feels. With all of these things to notice, the more senses you will engage and the more your focus will move inward to the body.
Become aware of postural changes. Some signs that we are out of presence with the body include lifting shoulders, face squinting, neck reaching, body swaying and head bobbing. Notice these as a broadcast of deviation from what your body needs. Does it need you to back off? Where is your mind—is it distracted?
Check in with your body. In fitness it is the body’s responsibility to do the work. The mind is best used to simply dialogue with the body while the body goes about getting the job done. Ask your body what it requires: ‘Am I thirsty?’, ‘Do I need to pee?’, ‘How is this leg speed feeling?’ Does this breathing rate feel OK?’, ‘How is my posture being set up?’, ‘What am I feeling?’
Cue words. Try using some words to cue you out of your head and back into your body. They can be whatever you need as long as they resonate. Some that I use include: Relax, drop my shoulders and breathe. Connect, soften my belly and flow. Move and breathe. Range, rhythm and relaxation. Efficiency, presence and focus. Smooth is fast. Move slow, breathe low.
And finally, intent is important in fitness. Our intent is what holds us in the moment, enabling a deeper experience to express our body in fitness. The more clear we are on why we do what we do, the clearer we can be on the process involved in doing it. We know what we need to focus on in each moment rather than picking up reactive or distracted thoughts or overzealousness. It helps keep us honest. Make sure you set an intent for each event, each session, each day. It will help you stay with your ‘why’ and keep you focused on what you need to do to take care of yourself and your body, moment to moment.
Overall, body presence is about being mindful and embodied. About having the ability to focus on what you are doing from a whole-self perspective—a balance between listening to your body and executing actions from your mind, all in unison. True efficiency in movement comes from this place. Embrace this idea of holism in movement and you allow the joy of each fitness experience to play out in all sessions, all races… whatever you choose to play with.
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JING’S ITALIAN JAUNT
Siân Mulholland, coach, manager, driver and go-to person for assorted challenges
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Our very own FIT and FIT-Ability member, Para Cycling superstar Jing travelled to Castiglione della Pescaia on Italy’s Maremma coast in May to compete in the first UCI Para Cycling World Cup for the 2014 season.
With me fresh (?) off the flight from Australia, Jing and I met at Malpensa Airport on the Monday morning before the event to collect the hire vehicle that would be our ‘home on the road’ for the next week. It’s always a bit of an adventure getting a hire car in Europe because you turn up expecting a car that you know (and requested) and end up driving away in something totally different that you’ve never even heard of. Oh, and they always seem to put the steering wheel on the wrong side!
Using our usual brilliant packing techniques honed over a few of these trips, we loaded two bikes, spare wheels, a trainer, two suitcases, crutches, aero helmet, a couple of backpacks and a partridge in a pear tree into the back of our Fiat 500 City station wagon. Five hours later we rolled into the picturesque, quiet seaside town of Castiglione and gratefully settled into our hotel.
The next couple of days were spent on course recces, exploring the town with its presiding castle, hunting up the local supermarket for the essential additional food supplies, competing with the Italian team for food at meal times and venturing a little further afield for the obligatory tourist high points!
Time trial day dawned clear and warm on the Friday. Jing’s start time was mid-afternoon which caused little disruption to normal sleep and eating times. More time to get the nerves going of course, but that’s OK if you’re not the one on the bike!
The start was just over a kilometre from the hotel, so on my magnificent townie borrowed from the hotel I frantically tried to keep up with Jing on the short ride to the start. In my defence I was carrying two backpacks, water supplies and the crutches!
Jing rode a strong race in windy conditions on a reasonably flat but deceptively difficult course to finish 4th in the Time Trial, close enough to the winner that there was a distinct chance of an improved showing in the Road Race the next day.
Saturday produced another brilliant Spring day for the Road Race. The C2s (Jing’s category) were combined with the C3 women for the road race but with results awarded to their individual categories, so the bunch set off with six starters. In the first lap a crash broke up the field and left the Spanish C2 rider chasing to re-join. The Dutch C2 and World Champion American C3 took advantage of the crash to establish a sizeable gap at the front of the race and it looked like the other C2s would be racing for 2nd place. Unfortunately for the Dutch rider, she crashed out midway through the race. With the two C3 riders well clear and the Spanish rider managing to re-join the other C2 riders, the stage was set for a three up sprint to determine the final placings for the C2 Road Race.
An exciting sprint finish saw the Spanish rider narrowly prevail over our own Jing, with the German rider rounding out the podium. After several years of progressive improvement, Jing finally achieved a World Cup podium result. To give this some perspective, the World Cups are only one level below World Championships and results count towards securing a place in the Paralympics. Look out Rio!
The next day a happy but exhausted athlete and coach made the long trek back to Malpensa and parted company, Jing for Switzerland and me for a few days rest in Milan before the flight back to Australia.
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2014 LONG DISTANCE CYCLE COURSE—MAKING A TEAM
Angie Wren, Michelle Weir, Rae Noble and Jo Beath
Angie writes ….
Mother’s Day was a special day for 12 FIT cyclists. No, this group of women didn’t wake up to breakfast in bed with the aim of spending a day happily lazing around. Instead we mounted our trusty bikes, which we had ridden 130kms the day before through the undulating country roads to Goulburn, to set off for another 90km journey back to Canberra via the highway. The ride was undertaken by a special team of women who had dramatically grown in their skills, confidence, fitness and friendship through the 2014 FIT Long Distance Cycling Course (LDC).
Twelve weeks earlier at the course’s presentation night with the same women before me, largely unknown to me at the time, I made the promise that if everyone followed my training program to the best of their ability including attending the weekly skills sessions and group rides, then the seemingly ambitious goal of riding 220kms over two days would be absolutely achievable. And better still, it would be done enjoyably, safely, and in the company of like-minded women.
To be honest, I had my concerns as I embarked on my second time of delivering this course. Would I be able to recreate the wonderful dynamics achieved by the class of 2013? Would everyone come away from the experience feeling their expectations had been met given their different levels of ability? Would I be able to keep everyone safe as they step outside their comfort zone in this risky sport we are involved in?
My concerns were to be erased as the weeks went on and I witnessed the fortitude and commitment the participants would demonstrate so admirably. Their preparedness to break old habits and diligently learn more effective and efficient ways of riding their bikes was impressive. Their willingness to reorganise their extremely busy lives so that they could take on the hours of training required to build their fitness was commendable. But their readiness to use their individual strengths while at times forgoing their individual ambitions for the good of the group on each long ride was what was extraordinary.
And, sure enough, the result was the steady and certain progress from a group of strangers to a synergised team of cyclists. What was I ever worried about? It was a terrific Mother’s Day!
and from Michelle
‘The key to life is accepting challenges. Once someone stops doing this, (s)he’s dead’.—Bette Davis
The challenge was set in early February: to cycle from Canberra to Goulburn and back over a weekend—130 odd kilometres there, and 90ish back. With the threat of the incline up to the Lake George Lookout on the Federal Highway in the back of my mind, I signed up with equal parts nervousness and excitement.
I am someone who likes to set myself physical goals in order to prove to myself that I’m not still the overweight, unfit and unhappy person I was a few years ago—so this training program seemed right up my alley. I knew from the get-go I would get a lot out of the experience but I really didn’t fathom how much. Since freeing myself of the training wheels all those years ago, I hadn’t really given any consideration to how to ride a bike—Angie’s skills sessions have made me a technically better and (consequently) a more confident cyclist. There were countless things I hadn’t even realised I was doing incorrectly (or not at all!). And who would have ever thought I would no longer feel the need to have a two metre exclusion zone around me when I ride with other people?
Seeing the ‘Australian Capital Territory’ sign on the way home signalled a real sense of accomplishment in me—I had made it! It is always difficult to schedule training as a shift-worker, and life had dealt me a tough few months with work pressures and the unexpected death of a friend. I had very nearly dropped out of the program after particularly awful Sunday ride (the Uriarra loop with bonus Stromlo reps) when I had convinced myself that I simply couldn’t do it but Angie provided me with the encouragement to keep pushing, reminding me that the wonderful thing about cycling is that every ride makes us stronger. I couldn’t be happier that I listened—I had spent the whole ride to Goulburn with a smile on my face, and aside from a couple grimaces courtesy of my ‘sit’ bones, the whole way home smiling too.
Unexpectedly though, the most rewarding feelings came not through the sense of my own achievement, but those of the group as a whole. Each one of us had our unique strengths and weaknesses, and it was inspiring to see the development and personal victories from every individual group member—whether it was beating the dreaded climbs, nailing the descents or something in between. I could not have imagined early on how well we would end up working together, taking turns providing crucial humour, support and encouragement to whoever needed it at the time. From the early group rides where we were essentially a pack of individuals, we became the stream-lined peloton that thundered along the first leg to Gundaroo at an impressive pace. With every personal struggle I had faced in the three months, I know my teammates had met their own life hurdles and made it out the other side to be smiling
alongside me as we conquered the ascents and sailed along the flats. So to the 2014 LDC team, well done—we did ourselves proud (and I have a sneaking suspicion that we did Angie proud too).
from Rae
A lot changed during the twelve weeks of the 2014 FIT LDC course with Angie Wren. Even turning up to a seminar to find out how dedicating myself to a 12 week training schedule would further develop my skills on a bike, help me ride distances over 100km, and allow me to get up the next day and do the same, was a bit of a novelty for me. But we were given lots of information about the program, the level of commitment we needed to see results, and, glowing testimonies from previous participants. What more could we want to sign up?
And sign up we did! We were a large, enthusiastic bunch of FIT ladies that met together for our first skills session on a Friday morning. We quickly learnt how essential the skills of quick starting and accurate stopping were to safe cycling, and each Friday we built on these skills and had several ‘ah ha!’ moments when all of a sudden, taking corners at speed, changing down to ‘granny gears’ to ascend hills or descending on the drops with our bottoms in the air, suddenly made sense and weren’t just things we saw cyclists do on television.
The biggest ‘personal growth’ moment for me, often a fair weather cyclist, was finding myself sopping wet in the rain after finishing my second ‘flat interval’ and thinking: ‘ Well, I am wet now, so I’ll just loop back and do my third!’. I had been so intent on getting my heart rate to a certain level and keeping my cadence at the prescribed level that I hadn’t even noticed the rain. This is a big change in someone who in the early weeks of training delayed a short recovery ride because it was ‘spotting’ rain outside. The bigger surprise that morning was when a Strava (performance tracking app) buddy at work referred to me as ‘speedy’. Yes, all that training focussed on heart rates and cadence levels had got me some of my fastest speeds / segments, without me even noticing.
In case you are wondering, there was no single element of the course that was hard. Planning to fit the training into my week was essential, as was going to bed early to get enough rest before the alarm went off for training. The training itself, because Angie broke it down into what we were focussing on, was never hard. Even on our big 130km ride to Goulburn when the Gurrundah hill climb, at the 105km mark was getting the better of me (I did actually say I needed to get in the car!) Angie’s support didn’t waiver. We all stopped, Angie had me take some gear off, told me to have a gel and some water, and then we all got going again. At the top of the hill I still wasn’t sure how Angie and the team had got me to do it, but I rode up the hill and enjoyed (having done) it!
The best part of the course is I now have a dozen cycling buddies to ask if they want to join me if I feel like doing ‘just’ a 50km ride…or more!
and from Jo
After joining FIT last spring, and completing my first triathlon, I was wondering what my next challenge would be when the FIT NewsFlash with details of the FIT LDC course hit my computer. The course was to start in February and conclude with a ride to Goulburn in May. The only pre-requisite was to be able to ride a bike for an hour—I could do that!
I mentioned the LDC to Susan, a friend I met in the triathlon training course. Susan was keen, I was keen—we could train together!—so we took ourselves to the course information session. We learnt of a well-planned training program with achievable goals—and the reward would be to cycle to Goulburn (and back)!! Angie made it sound so easy. And Goulburn is really just up the road (at least that is what it feels like in the car on the way to Sydney).
Valentine’s Day 2014—we meet for our first training session in the ‘FIT’car park in Parkes. We were quickly promoted from the car park, out onto the road. Our first big ride as a LDC bunch was out along the Barton Highway, with a spin around Wallaroo Road, on to Hall Village, and then back to Canberra. The whole trip was about 50km. When I made it back and checked my Garmin—WOW—I had completed my longest bike ride ever! From then on Sunday morning rides went a little further—the Garmin, the bike and I were really pushed—but we survived!
Organising the Goulburn ride, we had to plan our food and fluids. We had coffee (did I mention you have to be able to drink coffee if you want to ride a bike?), tea, energy foods and drinks of all descriptions, and champagne. On a cool sunny morning we met at Angie’s and headed off for Goulburn via Sutton, Gundaroo, Gunning (with a visit from Narelle’s mum), almost to Breadalbane, and then to Goulburn. WOW—we made it!!!.... celebratory champagne, hugs and smiles from everyone.
We had a big rest, a photo session and breakfast and then we were off pedalling the 90km back to Canberra. Before we knew it we were having lunch at Lerida Winery, and then we were passing Lake George.
We powered up Northbourne Avenue like a bunch of professionals.....(at least that’s what it felt like) and with 234.2kms done we had completed our task, cycling from Canberra to Goulburn and back again.
This achievement would not have been possible without the fantastic group of ladies who supported and encouraged each other, week after week through the training program. Special thanks also to John Prentice and my husband Russell who were our safety cars along the way.
I’m sure the whole group will join me in thanking Angie for a wonderful program and memories that will last a life time.
Post script: Some great quotes ‘A bicycle is a simple solution to some of the world’s most complicated problems’ and ‘I don’t ride a bike to add days to my life, I ride a bike to add life to my days’ and finally, heard along the ride, ‘I don’t know about you Jo, but I don’t concentrate this hard at work!’.
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SUNSMART IRONMAN 70.3 BUSSELTON
Marina Buchanan-Grey
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My love of triathlon started back in 2009 when I completed the six week Women’s Triathlon Training Program run by FIT and made it through my first triathlon season in the ACT. I had always secretly hoped that one day I would have enough courage and conviction to do a Half Ironman.
In October 2013 my journey to Busselton commenced. Nerves mixed with excitement washed through me as I clicked the ‘register now’ button and knew that this was it. I was lucky that a friend’s husband was keen to coach me and luckier still that I had Jane as a training partner willing to commit to the early morning training sessions, offer advice and help to keep me motivated over the following five months.
Training started at the beginning of December and included sprint or Olympic distance triathlon events. The training would build and build with the odd recovery week thrown in for which I was extremely grateful. I managed to stay injury free and Tuppence our little Fox Terrier got a lot fitter too, doing all the long runs and sprint intervals as well! Before I knew it I was on my two week taper prior to Busselton and I was dismantling my bike and packing up my gear, ready to fly to Perth.
Saturday 3 May (race day) was perfect—I couldn’t have asked for better weather conditions. The usual pre-race nerves were there but after doing my final prep in transition and heading down to the beach for the start I began to feel a little calmer. A quick dip in the cool water just to get my head straight for the race and I was ready to focus on the event in front of me and enjoy the experience.
As the sunrise filled the sky with bright orange we sang the Australian National Anthem on the beach before the professional athletes started the event. It wasn’t long before my age group was being called forward into the holding area and the horn sounded for my wave start.
The ocean was beautifully calm, there was not a breath of wind on the bike course and, as I headed out on the half marathon run leg, some clouds had appeared and provided shelter from the sun on the run course.
As the finish line drew closer I remember hearing my name being announced along with others as I headed down the finish chute with the Ironman red symbol on the black carpet. I was feeling emotional and excited that I was about to finish my first Ironman 70.3. With salt covering my face, I cried a few tears with the last bit of moisture I had left in me!
Now the journey for Sunshine Coast 70.3 in September is about to start and I can’t wait to give another Ironman 70.3 a go!
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WELCOME TO TRIATHLON—THE WOMEN’S TRIATHLON TRAINING PROGRAM
Eve Croskery
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Here you are, wondering if you’ve got what it takes to do a triathlon. Maybe it’s something you’ve always wanted to do, but haven’t known where to start. Maybe you’re terrified by the idea of a triathlon, but are looking for a new challenge. Whatever your reasons, I’m here to tell you that you can do a triathlon. It takes determination, willpower, strength, courage and a sense of humour…. and FIT’s Women’s Triathlon Training Program (WTTP). The WTTP is the perfect way to start your triathlon journey, providing all the support, training, information and motivation you need to complete your first triathlon—and beyond.
The WTTP will be held again this year from October. It comprises a six-week training program and is targeted specifically towards those who are new to the sport. You don't need a flash bike. You don't even need to be able to swim, cycle or run. The program will equip you with everything you need to know, including information about nutrition, transition and triathlon gear.
I expected the program to teach me how to swim more than 50 metres, and it did. It also taught me how to turn corners on my road bike without falling off; how to eat well to fuel my body for all my new energetic pursuits; and how to set up my gear in transition.
What I didn’t expect was the incredible bonds I formed during the six-week program. People told me that the WTTP would be life-changing—but I underestimated just how much it would transform my life. I’ve done things in the past six months I never thought I could do, and a big part of this has been the support and motivation from the FIT community.
Despite first appearances, triathlon is definitely not a solo sport. I wouldn’t have made it to my first event if it was. I didn’t train alone to get to my first triathlon, but with the whole FIT community. Out on the course during the event, I never felt alone. I had all of my fellow WTTP triathletes, the FIT coaches, volunteers and friends out there with me. And it’s the most incredible feeling in the world.
To give you an idea of the incredibly inspiring women I had the privilege of training with during the 2013 program, here are some words from a few of them talking about their WTTP experience:
from Janet Scott
In two words 'brilliant experience'! I have always wanted to do a triathlon but didn't know where to start, didn't know any triathletes and my swimming was non-existent. It became one of those things on the bucket list that I was going to do sometime! Then the WTTP come onto my radar and I thought that if I didn't have a go now, in what sounded like such a supportive environment, then I best remove it from the list. So I took a leap of faith, joined the WTTP and I have never looked back. I have now completed three short course triathlons, I have met some awesome and inspirational people along the way and I’m now in training to do longer distance triathlons this coming season! I recommend it to anyone who wants to have a go at triathlon.
from Anne-Louise Dawes
I arrived at the WTTP unsure if perhaps I was too old, too unfit and too overweight to participate in such a thing. As I cast my eyes about during the information evening I became more convinced that I might be in the wrong place. How wrong I was, it turned out I was perfect for the program. At each and every training session I was coached and supported, and while I might have been at the back of the bunch I always had a coach and a handful of other novices providing exactly the support and respectful encouragement I needed. I crossed the line in the first triathlon and wept with surprise that I had made it. I have now completed seven triathlons, four aquathons, two 10km running races and participated in the Mega Swim and I won the Triathlon ACT Novice of the Year for my age group!
and from Jessie Miller
I had always thought triathlons were something for athletes, something so unattainable to me and yet something so admirable. Despite this I registered for the WTTP! Now seven months later, I have completed numerous events, own a road bike, have established the most amazing friendships, have been constantly supported by all of the FIT ladies and coaches, and, I am now aiming to complete my first Olympic distance triathlon in December. I’m addicted! I’m determined to complete at least one triathlon every year for as long as my body will let me. Can I say the apprehension you feel now will be much more than matched by the euphoric sense of accomplishment after the program is complete. So stop stopping yourself, be brave, take the first step and register!
Get involved!
Feeling inspired? Know a family member or work colleague who might be interested? Look out for the information night in early October. Our wonderful organising team—Simone, Jill, Natalie, Janet, Melanie and Eve—look forward to meeting members of WTTP 2014 there. For further information please contact Simone Annis at simone@economicsolutions.com.au.
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10KM—MY PERSONAL ‘MARATHON’
Lynne Singe
I have just completed the 10km event at the Running Festival in Canberra.
A year ago I couldn't have run one kilometre, let alone ten.
Nurtured along in late 2013 by Jane ‘if your face isn't in the dirt, you can still run’ Grey and the equally fabulous Rookie Running support crew, I set the 10km race as my goal for 2014.
And I did it! Encouraged by participants and onlookers throughout the race, and cheered on by the wonderful FIT cheer squad that always waits at the finish line, I ran the furthest I have ever run in my life.
Chuffed? Absolutely! Training for a real marathon? Still thinking about that one...
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AUSTRALIAN RUNNING FESTIVAL HALF MARATHON
Jo Hall, AnneMarie White and Jacqui Collins
Jo writes...
The decision to train for the Australian Running Festival Half Marathon in Canberra this year was easy. I was looking for a challenge. I was new to Canberra and had just joined FIT to run with company, and I’d done a half marathon before so I knew it was doable. So I signed up for the FIT training program and put the goal of the finish line in my mind.
Our training was supported by Sue Lyons, who did a fantastic job of listening to all the suggestions from our large group and communicating the weekly plan out to everyone via email. We had a number of excellent runs around the lake early on summer mornings which often finished with us dipping our legs in the water to cool down, chat and reflect on the morning’s training.
When race day rolled around I felt much more prepared for the event than for my previous half and I had the added psychological boost of being part of a team. We were wearing our beautiful purple FIT tops with our names on the back organised by Amanda, AnneMarie and Sue.
The race followed a wonderful course around Canberra landmarks. It was tough at times but as they say—if it was easy everyone would do it! It was a great feeling to cross the finish line, collect my medal and draw the journey of this half marathon to a close.
from AnneMarie
I’m fine - but thanks for asking.
Returning to Canberra in November last year and immediately getting back into the FIT rhythm and schedule. I enthusiastically embraced the suggestion that a group of us would run a half marathon. I had forgotten the pain and gasping agony of my first half in 2011 and thought that I would enjoy the camaraderie and challenge of training.
January rocks around and the first training session is upon me and I acknowledge that my body has never been good at running, and that 21kms is a long way. Di Evans, ever the encouraging coach, suggested I try the Galloway Method as it is gentler on the body. I knew that the only way I could ever complete another half marathon was to give the walk /run a shot.
From my first training run I walked and ran. I decided on a short changeover doing 5 minute runs with a 1 minute walk. This worked really well for me. Coach Jane’s endorsement of the recognized style encouraged me and the fact that many run faster doing this method excited me! Training was fun and as the run times grew longer I believed that I could actually finish.
Race day arrives and although my knee is struggling—reminding me of my senior years and a tumble with my grandson that left me with severely bruised ribs—I am ready!
Taking off up Parliament House hill brings the first beep indicating a walk. I stride out fast and a young girl asks if I am OK as she flies past. I’m fine - but thanks for asking I reply. On the downhill I run it out well and turn towards Questacon when the beeper again tells me to walk. Two burly men in red singlets stop running and ask if I am OK. I’m fine - but thanks for asking.
Running past Telopea Park School I am again on my walk when an elderly lady spectator kindly asks if she should call the first aid people. I smile and tell her I’m fine - but thanks for asking. This continues for the next dozen walk breaks and I always answer I’m fine - but thanks for asking.
As I approach the seemingly endless Parkes Way I start to slow down. Now when asked if I am OK or if I need assistance, I am tempted to reply I am struggling even though I am walking! Instead I just smile and say I’m fine - but thanks for asking.
I finished the half marathon at the tail of the field and although my time was slower than my first half marathon I am so appreciative of the kindness and care of my fellow runners. Having completed my ‘marathon’—albeit three years after I ran the first half of it —I am done with long runs.
And how am I now? I’m fine - but thanks for asking.
and from Jacqui
I have been a member of FIT since December 2013. While I don't make many of the FIT training runs, along the way I have picked up tips on posture, running steadily and remembering to use my arms more. These tips helped me to complete this year's Australian Running Festival Half Marathon in Canberra in 2 hours, 3 minutes and 15 seconds. I made it to the 14km marker before the 2-hour balloon carrying pacer passed me!
Three weeks later I ran the Greenbelt Half Marathon in Adelaide and achieved a personal best of 2 hours, 1 minute and 2 seconds. This time, the 2-hour balloon pacer balloon didn't overtake me until the 17km marker!
I am now looking forward to the day when I cheer the 2-hour pacer across the finish line!
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Members of the FIT Team at the Australian Running Festival Half Marathon
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YMCA HALF MARATHON
Leanne Hardy and Shareen Underwood
Leanne writes...
Well I did it! I ran my first half marathon on 18 May 2014 in the YMCA Half Marathon, with a time of 2 hours, 18 minutes and 30 seconds. I was so excited at my huge achievement that I still think I have the smile on my face!
I joined FIT a couple of years ago to do the rookie running training as I wanted to run the 5km Mother’s Day Classic for my mother. On achieving that goal I found that I enjoyed running more than I could have imagined so I kept going. I worked up to the 10km and completed that challenge in another Mother’s Day Classic. So while my fitness had grown with running, water running (which I love), walking my dogs and running around after my daughter Grace, I thought ‘what can I do next?’.
Doing the half marathon was a bucket list thing for me as I turned 45 in January and my mother was only 45 when she passed away from cancer. Now that I feel I am walking in her shoes (so to speak) I felt I needed to do something significant with my life ….particularly this year. So my decision was a half marathon, why not!
If it wasn’t for all the wonderful and supportive ladies that I have met through FIT I don’t know if I would have had the strength to keep going. Some weeks were hard with a busy job and home life and I often felt quite overwhelmed by it all, and then, when we were running around the lake, especially when the balloon festival was on, I would say to myself ‘well this is better than staying in bed, keep going’.
I was lucky enough to get a few tips from Coach Jane while my partner Brian was seeing her for his badly sprained ankle. New joggers and socks also helped. I think my determination also paid off and I hope some of this will rub off on my beautiful Grace over her life.
My family think I am mad at times especially getting up so early in the winter—but I know I am not the only one! I’m not sure what my next challenge is but in the meantime I am having a well-earned rest!
and from Shareen
After thinking about it for some time, in early January I finally stepped out of my comfort zone and sent an email enquiring about joining FIT. Next thing you know I’m nervously arriving at my first swim session and being introduced to fellow members. From the very first email I have felt so welcomed.
My running buddy Michele had decided to do a half marathon in April and I happily agreed to train with her although I would be away for the event. The first FIT NewsFlash I received included information about a training group for the YMCA Half Marathon in May. This was it. I could do this one and I eagerly sent off an email to Julianne.
A detailed reply soon followed, with lots of useful, exciting and daunting information and a training plan. I figured if I’m in I’m all in, so it was promptly printed and studied and my training journey began.
My first Tuesday run session was in February. Wow I worked hard, having never done intervals before, but I thoroughly enjoyed it. Next up was the Arboretum. I have to admit hills were previously avoided, with Michele and I changing routes to avoid them. The first session with Julianne was the lower loop and I was thinking this is not too bad. The next week however I was introduced to the double barrel and thought ‘oh wow, what have I got myself into’.
As the weeks passed I attended as many of the FIT sessions I could while also training with Michele. I ticked off days on my plan and felt myself getting stronger. I was an eager learner and asked lots of questions. Thank you Julianne and all the wonderful ladies I got to run with. I have learnt lots and you are so generous sharing your experience and stories. FIT is such an incredible group of ladies, inspiring and supportive.
Before long, race day was near. The nerves set in, having never run the distance before I was starting to question myself. I was quickly reassured. Fellow member Katherine was going to run with me. I was surprisingly calm on race day and ready to go!! Throughout the run I felt strong; all the training was paying off, fuelling advice was closely followed. I finished in 1 hour, 59 minutes and 44 seconds with the biggest smile on my face which stayed for most of the day. I had done it….!!!
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Leanne with the finish in sight
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Shareen with the biggest smile
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MY ROAD TO OUR GREAT OCEAN MARATHON
Simone Annis
I’ve been doing a lot of running these months, not surprising in the lead up to a marathon, but three recent events are worth sharing: the Hangzhou Sunrise to Sunset Mountain Marathon in China, the Point to Pinnacle training run in Hobart, and, the event I was actually training for—the Great Ocean Road Marathon in Victoria.
When I first joined FIT in 2011, I was running but not training for anything in particular. Somehow I got mixed up with Di Evans and these crazy women who had just come back from ‘doing Paris’. Ha! I thought, marathon running is not for me and then suddenly I’d committed to a number of half marathons. And then last year the Canberra Marathon. I finished that and said never again. So late last year when Di told me she was doing another ‘marathon’ I don’t know what made me blurt out ‘Great, can I come along?’
I went home from that Tuesday session feeling physically ill. Dread sank deep into my bones and my spontaneous injury generation (an apparently well-known pre-race phenomenon according to Runner’s World and my FIT survey sample of 3) was working overtime.
Eventually my stoic side kicked in and a month or two later I was enjoying the long runs with the other FIT long runners. The good thing about a long run is that there’s time to talk, really talk and plenty of time to listen as well. On a four-hour run conversation ebbs and flows and you become comfortable with the silences as well.
I had planned to do a half marathon with the others as part of the training, but I had to go to China for work. And, not wanting to miss out, I found the Hangzhou Marathon and instead registered for this somewhat ‘epic’ event.
The event is billed as ‘sun rise to sun set’ because it takes a four hour marathoner 8 to 10 hours to complete. In the foyer of the Shangri-la Hotel in Hangzhou at 6am on race day I was still enthused, but feeling slightly disturbed by the pre-race briefing (2600m elevation and wild boar traps) and the hideous wet weather.
A small field had entered the race—about 40 runners, mostly ex-pats and a few locals. We were given a map and told to do as much or as little as we liked. We were advised that we could probably flag down a taxi if we wanted to stop—just record the time we stopped and sign in when we got back to the hotel. The $6 entry fee included a t-shirt and map but didn’t stretch to a timing chip, drink stations or medical support.
The course was tough going—I got muddy, wet, cold, exhausted, depleted but absolutely elated by every aspect of the event. I made friends, got lost, ran through tea gardens, up steep mountain paths and through bamboo forests, passed mountain top shrines and groups of Chinese tourists and revelled in every moment of it.
It took me 4.5 hours to run 24kms. I wanted to keep going but had to hurry back to the train station in order to get back to Shanghai that evening for a dinner meeting. I felt totally uplifted by this event in a way that I find difficult to comprehend. Perhaps something to do with being in a foreign, quintessentially Chinese landscape combined with the sense of adventure and accomplishment, being alone in a new place, but in the company of a few like-minded people from across the globe.
My next ‘event’ was also extremely satisfying. After returning from China we took the kids to Hobart to visit family. My partner Kim and I have wanted to do the ‘Point to Pinnacle’ course from Wrest Point Casino to the top of Mount Wellington for a few years. So after dipping our toes in the Derwent we slowly made our way up the mountain running the 21kms in a little over 2.5 hours. I was sore but very happy to reach the top and duck inside the wind shelter to wait for our lift down the mountain. Unlike the China run, this run made me happy because I was with someone I love in a place I’ve grown to love.
So about a month later I lined up with the FIT girls, Eddie (and husband Mikey), Di, Frances, Jean and Trish for the Great Ocean Road Ultra Marathon (45kms and not the normal 42ish). Christine, Megan, Lorraine, Geraldine and Christine did the event’s half (23kms not 21ish).
I loved this event. The course was scenic and undulating, the weather perfect. There was something special about the quietness of the run—I saw myself running along the road surrounded by others quietly doing the same, taking in the sea on one side, the mountains on the other side and us, on the road, quietly running.....on, and on, and on.
Another unique aspect of this event for me was that I had a plan. Actually that’s not unique—I often have a plan but this time I stuck to it. Normally, as soon as the gun fires, I’m off. I go out too hard and blow out big time towards the end.
But what really made this event special for me was the people I was with. We had a lovely trip in the spirit of FIT. Highlights for me included Frances's inspiration in training for an ‘ultra’ in the first place, Eddie's humour in the face of adversity (and nausea), Jean's companionship and wry humour, Trish's determination to finish (as well as her nursing skills) and Andrea and Lorraine’s support at both ends of the event. Also our partners doing a great job of looking after us (even though it meant spending five hours at the pub waiting for us to come in) and the wonderful Di for her inspiration, coaching advice, caring and all round goodness.
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FROM A FIRST TIME MARATHONER
Trish Phillips
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2014 was always going to be my year to run a marathon, my children have all finished school (still living at home though, how do you get rid of them?) so I thought I would have more time to concentrate on my training.
I was so lucky to have Di invite me to join her and a few others to take on the Great Ocean Road Marathon in May: what a wonderful group to train with—Frances, Di, Jean, Eddie and Simone. We also had Linda and Michele doing their own marathons, and the Canberra marathon group with us for a while.
I learnt that a marathon is expensive (physios, shoes, backpacks, belts, food, breakfasts). I learnt how to run in the dark. I learnt what to eat and drink on long runs (I’m still not a fan of GUs but a ham and cheese sandwich works wonders!). I learnt to carry my own weight in food, water and sports drink. I learnt ice baths are good for you. I discovered the ‘joys’ of the Arboretum runs (what a fabulous sight from the top of Dairy Farmers Hill on a beautiful Canberra morning). I discovered thick, luxurious socks. I discovered that one can chafe anywhere!
I also discovered that training for a marathon takes over your life!!! Weekends away became a thing of the past as I needed to be here for our long runs. Going out on Friday nights? No way, need to be up early on Saturday. Friday night drinks? Also a no-no. Going out on Saturday nights? Way too tired. My husband has the patience of a saint!
Some months into training I doubted my ability to do the distance (injury worries) so I decided to do the half instead, but Di and my husband talked me into giving 'the full' a go—after all I had done most of the training. I had also bought a FIT shirt that said ‘Marathon 2014’! I didn’t really have a choice!
The Great Ocean Road is a magnificent course….to drive! Over every hill, and there are lots of them, and around every corner is a spectacular view of the ocean and gorgeous beaches.
All went to plan for about 26kms and then the dreaded knee pain!! I had promised Di and myself that if I managed 30kms I would get to the finish even if I had to crawl, how funny to think that 30kms was the magic number….still a long way to go from there! The camaraderie of the ‘back of the pack’ runners was awesome and they really helped me keep going.
I have never been so pleased to see a finish line in all my life—I even managed to run the last few hundred metres, so happy to not crawl. What a fabulous crowd at the finish, so many FITs and fantastic supporters cheering us home, it was an amazing moment to cross that line and say ‘I did it’! My husband would like me to say ‘never again’ but one day I’d like to ‘run’ a marathon!
Thanks so much to the fantastic team that made this wonderful experience such fun. I wouldn’t and couldn’t have done it without you. I truly believe the marathon itself isn’t the achievement—the training is.
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VANCOUVER MARATHON
Linda Mackay
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Marathon training tip—don’t trip over your drink bottle and damage your ankle two minutes into your 3.5 hour run, just six weeks prior to your event.
After a week hobbling around on crutches and assiduously following physiotherapist Craig’s strict rehab regime, it was back to seemingly endless mornings of water running in a desperate attempt to maintain sufficient fitness to even contemplate participating in the much anticipated event.
Mindful of my less than ideal preparation, and armed with Craig’s dire warning to pull out if the ankle wasn’t coping, it was with much trepidation that I found myself at the start line of a very wet and cold Vancouver Marathon on 4 May.
Having survived a nasty ‘heartbreak hill’ at the 10 km mark, I began to relax and feel quietly confident that the ankle would hold up. I didn’t anticipate that the nagging discomfort in my right quad which appeared at 18kms would escalate and force me to stop for painkillers and a stretch at 25kms. Nothing like a new worry to take the focus off your chief anxiety!
Wet, cold, sore and despondent, and questioning why the heck I was putting myself through such misery, my husband, Chris, fortuitously appeared at around 26kms. He re-assured me that I was now half-way, doing really well and urged me, very robustly, to keep going. ‘All right for you’ I snarled as I struggled on.
The very generous encouragement of my fellow runners and vocal bystanders huddled under their umbrellas, the lure of the much coveted ‘bling’ and reminding myself that ‘FIT women don’t give up’ inspired me to keep going.
In a very bedraggled state, I eventually stumbled across the finish line to the rousing cheers of the huge number of spectators lining the home straight who made all of us feel that we had accomplished something very special.
I have since reflected on our fixation with finishing times. Though the slowest of my three marathons, it is by far the one of which I am most proud. I won’t ever again be disappointed or discouraged if I don’t meet my targeted time. Appreciating all that was involved in juggling a demanding training program with work and family commitments, coping with injuries and all they entailed, just making it to the start line, combined with the knowledge that I gave it my all on the day, was more rewarding than those stark Garmin numbers. They revealed but a small part of a wonderful experience.
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A LETTER FROM STOCKHOLM
Michele Boyle tells of her third and final marathon
It’s all over red rover. No more marathons for me. But why did I do them at all? Must have something to do with the human need to achieve. As the runners among you know it takes months of consistent preparation and intense effort on the day. Though for me it’s always about the travel and I have to say I am glad I chose Stockholm. And I am glad Rae Wells was there to keep me company.
There’s a lot to say about this third and final marathon. Arriving Thursday night, seeing museums on Friday including the incredible 17th century warship Vasa and then running on Saturday wasn’t the wisest preparation—but here is a bit about how it went.
Race eve we enjoyed the free pasta dinner and live music and then home to bed. What should have been a gentle start to the day (unusually the race started at noon) began with that scratchy feeling that comes with waking at 3.30am and being unable to get back to sleep.
At the start I huddled in the cold with the other 21,000 odd runners. We queued for toilets (of course) and then it rained—but thankfully it didn’t last and we ran in sunshine.
The run was a visual delight with ancient buildings dripping with gold, colour and stone garlands looped over lintels, quirky windows and buildings in unusual shapes that ranged from the grand and majestic to the modest decorated with potted flowers. I think my favourite was the stunning and austere Stockholm City Hall. The tower had three gold crows (symbol of Sweden). It’s where the Nobel prize is awarded. When I ran past it the second time most of the race was behind me which added to the thrill of seeing it.
Stockholm turned on the crowds. I learned a new word—‘Heja’. It’s the verbal equivalent of a high five. The course passed many pubs and because summer is short, people were outdoors soaking up the atmosphere. Part of the race traversed the island of Skansen—one of the thousands of islands that make up Stockholm—and the contrast was incredible. It was like a scene-change in a movie, complete with birdsong on cue. One minute a pastoral scene with horses in the distance, and then suddenly at a turn in the road, there was a band playing the blues. A bit further along and I was half way there. My reward—a large slice of salty gherkin. It was delicious after all the sweet gels and sports drink.
After that it was a matter of just going on and on past historic wooden houses, some framed by huge black wrought iron gates, until the gingerbread Nordiska Museum on the left marked the course along the water’s edge again and past the palace in the old town.
At about the point where I had to will myself up an incline, I heard an Australian guy say ‘bring it home to the finish’. He had spotted the tiny flag on my bib. Now I don’t do nationalism but I admit it was encouraging and it did make me run, not walk, up the hill.
When I crossed the finish line the tears came and, unlike Berlin and Paris, this time I didn’t hold back. I kept weeping on and off for a while and then this nice young lad from Oman starting chatting with me. He wasn’t going to run the race as he hadn’t trained. His friends encouraged him and he was pleased with his time which was about the same as mine.
Snivelling over, goody bag in hand and precious medal around my neck, I headed home via the metro. All over red rover.
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THANKS FIT!
Sarah D’Andilly
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I’ve been part of FIT for almost two years now, and it is with sadness that I will soon be leaving Canberra for Brisbane. My first two thoughts upon learning this news was that I’d miss my Canberra friends, and that I would miss FIT. I think that’s indicative of how much I value FIT’s amazing women, and the club as a whole.
When I moved to Canberra, I never thought I’d join a triathlon club. I was not even fit, let alone aspiring to be a triathlete. Becoming part of FIT happened incrementally and almost by accident. I had some leg surgery in 2012, and had been doing some gentle aqua aerobics to rehabilitate. I’d progressed to the point where some colleagues suggested I come to FIT swimming on Monday nights at Canberra Girls’ Grammar. I was very nervous. I wasn’t at all sporty, and hadn’t swum properly since my primary school years. However, everyone was so welcoming that I came back week after week, and grew to love it. I gradually progressed from Lane 1 to Lane 4, and I even roped in my best mate Jane Carey. We’ve been coming every Monday since late 2012. We enjoyed it so much we decided to do the MS Mega Swim in 2013 and 2014—something neither of us had ever thought
we’d do.
Then last year, with the encouragement of FIT members (particularly Cate Byrne!), I signed up to the Women’s Triathlon Training Program (WTTP). I was very anxious, but it sounded like it was pitched at all levels of ability, so I thought I’d give it a go. It turned out to be one of the best things I’ve ever done. I learned that I could run (a little bit!) and I turned into someone that knows how to change a bike tyre by myself (very unlike me pre-WTTP). What useful life skills! I enjoyed the challenge of training for a novice triathlon, but mostly I enjoyed the lovely coaches and the top notch friends I made along the way. Moreover, for the first time in my adult life, I was fit, healthy and enjoying exercise.
We were so proud of each other the day we completed the WAG-Tri. It was the best feeling! I’ve never been very successful in sport, but it showed me that it wasn’t about winning, but achieving my personal best. I think that is one of the best things about FIT—it’s so inclusive and encouraging. I’ve now completed a Tour de Femme, six novice triathlon events and three aquathlons and I’m currently completing my swim coach accreditation.
So thank you FIT for teaching me I can achieve more than I ever thought possible, and for introducing me to some of the very best friends I’ve known. I will absolutely miss you all. Perhaps I’ll see some of you at the City2Surf in August, or the WAG-Tri in November. Please drop me a line if you are ever in Brisbane sarah.dandilly@uqconnect.edu.au
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NEXT EDITION
The Spring edition of FIT FOCUS is due for publication in late September with copy due by the end of August.
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