Newsletter of the Hobson’s Bay Running Club Inc, Melbourne ...hobos.org.au/wp-content/uploads/2019/07/20180901...2018/09/01 · Christmas Gift in particular, is planned as a joint

HomeRunsNewsletter of the Hobson’s Bay Running Club Inc, Melbourne

September 2018

John’s Chasing More Cup Glory

Train with The Hobos

From the Editor’s DeskIn this IssueFrom the Editor’s Desk 3 Snapped at the Handicap 4President 5 Keeping Roy Running 6-7 Sunday Runs 8What the..? 9Summer Series 10Nutrition 11August Handicap Report 12-13Greenwich/Ted Joy Cups 14-15 Helpers 15 Hobos Gear 16 Train with the Hobos 16

President:Rob FalloonSecretary:John GrayTreasurer:Peter Buissink [email protected]:Mick BeasleyEditor:Michael Slee9687 [email protected] Members:Brian Armstrong, Mick Beasley, Adrian Boyle, Peter Buissink, John Condon, Rob Falloon, Andrew Grant, John Gray, Phoebe Gray, Kieran Leonard, Alison McAleese, Aaron McAleese, Dolores McLaughlin, Terry Pearce, Martin Mankowski, Jason Rees, Michael Slee, Diana Watson

Website:www.hobos.org.au Email: [email protected]

Newsletter Design: Mark Maloney

2 Hobson’s Bay Home Runs

Membership FeesFees are as follows:Single $40Family $80Concession $20

Non financial members must pay a guest fee to enter the monthly handicap and are not eligible to win the PRIZED KENYAN EGG

WEBSITEDon’t forget our Website. It’s a great way to share information or gossip, rather than waiting for the newsletter.Check it out, contribute and be part of www.hobos.org.au

NEWSLETTER CONTRIBUTIONSDon’t miss out on getting your story in, contact Michael today

The NEW Club Colours

The bigger picture…

Putting this issue together has confirmed, for me, a very positive change happening

within our club. The articles in this month’s magazine highlight a broadening of our involvement in the wider community. The Hobos providing most of the volunteers for the Newport Lakes Park Run on its first birthday, allowing their regulars to run and celebrate; our assistance with Roy Hamilton; the club’s invitation to both Williamstown Athletics (WAC) and Little Athletics (WLA), our co-tenants at the Newport track, to join any of the events in the Daylight Saving Series (formerly the Summer Series). The December Christmas Gift in particular, is planned as a joint Christmas get together, of the 3 Clubs, with a

free BBQ afterwards provided by Hobo’s. It’s the beginning of greater things.

But it doesn’t stop there. Over the last couple of years, as a club, we have helped out at Park Runs at Altona and Maribyrnong, with many individuals also volunteering on a regular basis for their ‘home park

run’. As a club we provide traffic marshals for the WSTC Australia Day triathlon along the Altona foreshore, the club does receive payment for our assistance, but there are always plenty of volunteers on the day and it is a great way to cheer on competing club members and others we know. There is also a move to gradually make our Phar Lap event on Cup Eve a larger, recognised, community event.

It will certainly take time and a great deal of work to keep the ball rolling. We have a great committee and the best committees are dynamic and can always use more help. Our AGM is after the November Handicap and if any of this has caught your imagination, get on board and speak to one of us today. The HBRC has been going nearly 25 years. Let’s make the next 25 even better.

Hobson’s Bay Home Runs 3

with Michael Slee

Fees were due from January 1

2018

Committee Meetings(Tuesdays after track)8th May3rd July28th August23rd OctoberAGM 24th November

Forthcoming EventsCross Country Gift (3km), 5th August, Newport LakesBunnings BBQ, 25th August, Millers Rd, AltonaSpring Gift (1500m), 9th October, TrackPhar Lap (2 mile), 5th November, AltonaChristmas Gift (1500m), 18th December, Track

Gaye and Roy Hamilton

4 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 5

It’s been a busy month since the August handicap. First the Bunning BBQ held on the same

day as the August Handicap was a fantastic success in realising a $1,766 profit for the club (a new Bunnings BBQ record for us). Thanks to all those volunteers who assisted on the day. They were kept very busy, with the sunshine bringing out a lot of hungry DIY people who couldn’t resist the smell of frying sausages and onions on the BBQ. My house smelt of onions, rather than running liniment, for at least a week afterwards as I kept getting emergency phone calls for more fresh cut onions.

John Gray put in another great run in the August handicap extending his lead in the Greenwich Cup, but it’s not over yet and anything can still happen, as margins narrow with the best 8 runs to count for the Cups. And those precious Kenyan Eggs can become wide open to all with the handicapper turning the screws on those pressing for a win. And if you haven’t run a Greenwich Cup handicap in a while or are new to the club, it’s a great time to get in those three qualifying runs so you’re primed for next year.

Thanks to all who attended the Newport Lakes Park Run on September 1st where we provided all the volunteers to conduct the event, plus those who came and ran in the club colours, making us known to the local community.

The Spring Equinox has just passed, when day and night are of equal length, and in a week or so useable daylight hours will get a bonus boost with the commencement of daylight saving. And with it the new enlarged Daylight-Saving Series will be upon us. More details are provided

elsewhere in this newsletter, but don’t forget to mark down Tuesday night 9th October in your diary, so you can get an early start gaining valuable points in the series, whilst also honing your speed for the remaining Greenwich Cup handicaps this year plus get you in good shape for next year.

The club’s strategy is to invite others to join us in the Daylight-Saving Series runs as guests to widen the club’s exposure to the wider community.

Those in the club who also run with Williamstown AC have recently completed their winter Athletics Victoria (AV) XCR campaign and were joined at the final event, The Tan Relays, by two invitation teams from our club. Hopefully next year we are better prepared, and more club members get a chance to try these AV events by invitation. Terry, Eero and Russell (a late inclusion in the last couple of events) were members of the winning Williamstown AC over 60’s team who won every event, plus the overall team title, well done boys. Terry also snared the silver in the

President’s Monthly Musingswith Rob Falloon

Snapped at the Handicap

John Ayton and Dominique Tanner

Matt Bourke Laura Smethurst

Terry Pearce

Melissa Rutze

Anyone want a snag...

individual over 60’s title adding to his previous gold, a fantastic effort.

Tim Crosbie, AV Recreational Running Coordinator will be conducting a Level 1 Recreational Run Leaders course for club members over two nights in November (Wednesday 21st and Wednesday 28th) at the Newport Track. An expression of interest form providing details will be circulated at the September Handicap to sign onto if you have a definite interest in attending the course. If you’re not there, please contact a committee member for details.

I invite all who have an interest in becoming a member of the club committee, to do so, the more the merrier as there is scope to set up a few sub committees to share around the current workload and assist with ongoing club strategies and initiatives. With the annual meeting approaching fast (after the November handicap) please give it some thought and consideration.

That’s all from me. Have fun reading Michael’s excellent handiwork and enjoy you’re running.


By Michael Slee

Roy Hamilton has been running all his life, like most of us. He is now 69 and is still running

thanks to two Hobos, Terry Pearce and Michael Slee – his ‘running buddies’.

Twelve months ago Gaye Hamilton, Roy’s wife, contacted the Hobson’s Bay Running Club asking if the club could help find someone to run with her husband Roy. He had been quite a good runner (understatement!) but his running pals no longer ran and Roy needed to run with someone as he had been diagnosed with Alzheimer’s disease and it was no longer safe to run on his own. Roy had become lost whilst out for a run and was found wandering Newport and thanks to the kindness of strangers was returned home safely. ID tags were tried next but Gaye found them neatly placed by the bed after Roy had left for a run. Another strategy was needed. Gaye emailed Mark Maloney and the rest is now history.

Michael volunteered and arranged with Gaye to meet Roy at their house in Williamstown. After a quick chat about what to do and how to do it they went for their first run together. Michael was anxious but it all went smoothly. In October of 2017, Roy and Michael ran the 5km handicap together. Gaye and Roy stayed for morning tea, met a few other Hobos and saw us at our social best. However, the handicap was not the best fit for Roy’s needs. Eventually we settled on a run with

a buddy, a couple of times a week.Terry runs with Roy on Monday

mornings. They run down to the Strand from Roy’s home turn left, run to the athletics track, do a few laps of the outside and run back home. On Wednesday afternoons Roy and Michael run down to the Strand but turn right and run to the Timeball Tower then back home. Terry and Roy talk about footy and on Wednesdays Michael and Roy talk sport and music and sometimes sing! Yes sing – Roy was a music teacher.

By way of a thankyou to the Hobson’s Bay Running Club, Gaye and Roy have donated $250 to be used in any way that the club sees fit. The decision was made to use the donation to purchase the Kenyan Eggs awarded to the winner of the monthly handicap. To top it off Gaye and Roy have been invited to present the Kenyan Egg after the October Handicap. With the weather warming up and the days getting longer let’s hope we get a bumper turnout.

Ed. On behalf of the HBRC I wish to thank Gaye and Roy for their generosity and for trusting us to look after Roy. I’m sure both Terry and I have learned a little about Alzheimer’s disease and how it affects individuals and their families. It also shows how simple things can make a difference, something as simple as keeping Roy company, enables him to keep running.

Former President Mark. When Gaye contacted me last year I was deeply moved and said I was sure we could help. When I put it to the committee it didn’t surprise me in the slightest Michael and Terry voluteered, well done.

Keeping Roy Running

Roy’s RunningA Wonthaggi boy who played Aussie Rules until his early twenties.Switched to umpiring first with VAFA, the amateurs, then joined the

FDL Umpires Association in 1972. The umpires were a great group and some still keep in touch today. Umpiring is all about running and their trainer at the time was John Knott, a professional running coach with a stable of athletes competing at events like Stawell. ‘Knotty’ encouraged his umpires to race and so Roy and many of the other umpires began running marathons.

• First Frankston to Melbourne Marathon 1980• Completed 17 Melbourne Marathons, last in 1997• 23 marathons in total: 3 South Melbourne, 1 Adelaide,

1 Canberra, 1 Edinburgh.• Best marathon time 2 hours 41 minutes.• Continued running 5km, 10 km and half marathons for another 10

years, which was about the time Roy’s Alzheimer’s began.

Terry Pearce, Roy Hamilton and Michael Slee

Roy finishes the 1998 Melbourne Half Marathon in 1:25:09


The principle of any running training program, regardless of your goal or ability, should be the development of your aerobic base.

The training structure followed by most elite runners is to run 80% of their training is running at an easy pace.

Australian Olympic marathoners can be seen having a good old chat as they run up and down the hills on Sundays. We can all learn from their approach.

When we go out for our group Sunday Long Run it is to build our aerobic base, the group can happily go together because it is all about time on our legs. The idea is to run together having a chat. I think a couple of hours spent running with great people is a brilliant part of life.

Recreational runners get this wrong very often, pushing themselves hard on every run. They often try to fool themselves that they are running easy despite the fact they can’t hold a conversation. It’s a sure sign they are running too hard.

If you run for 2 or 3 hours at a pace too fast, you will not be able to recover for your sessions on the track during the week when you do need to run fast.

Training is based on long runs, tempo runs, hill

strength, recovery runs and speed sessions. one session done badly can effect all your other training.

The long easy runs build an efficient aerobic engine allowing us the run and build a strong muscle base that can cope with the challenges of running.

Our track intervals push your anaerobic system teaching you to run fast and cope with lactic acid build up and allow us to run faster for longer.

If we don’t do our long run our speed session becomes far less effective.

Without the long run for building the base strength we are more likely to get injured. You will also find you won’t have the stamina in a race after the first few ks. You can’t expect to run fast for 5k let alone 10 or more on a diet of only short interval training, the bottom line you need long runs, however only long running will allow you to cover the distance easily but without speed sessions you wont be fast the two work together.

We have very friendly group long runs on Sundays see facebook for starting times or contact Brian Armstrong.

Mark Maloney

Why You Need Your Sunday Long Run

Hobos marathon runners thrive under the guidance of Brian Armstrong.

What the....?

Brian Armstrong must be wondering what Carlo Sgro is doing.


As you can see the Summer Series has morphed into the Daylight Saving Series and

as the graphic says, it’s ‘bigger and better’ and because it’s a little different we need to outline how it will run over 2018/19.

Scoring: The best 4 runs will count towards the final score to determine the winner. Points count down from 15 based on 15,13,11, 9, 8, 7, 6 for the first seven placings and 5 for all other finishers. No bonus points. The rule applying in the event of a tie will be finalised prior to the running of the spring gift.

Timing: Electronic timing will be used on all events.

Assistance: No rigid volunteering involved but everyone is expected to share the helper load and possibly be nominated for a task pre-event (but can still race). BBQ after each event (except November Handicap)

All comers: Each of the runs are open to HBRC members and non-members (as guests) and will be publicised to WAC, WLA and others in line with encouraging greater exposure to those clubs and the

wider recreational running community. Guests who sign up as Hobo’s members on the day and Hobo’s members yet to participate in a club event will be awarded 5 points for their first participation and receive handicaps in the remaining events and be eligible for the series prizes.

Handicapping: HBRC members will be handicapped for each event. All guests will start off together after (or before) Hobo’s by a predetermined whole minute amount, except if it’s a sealed handicap, when everyone runs off together.

Prizes: The prizes for the series’ winner, second and third and are yet to be decided and are only open to Hobo’s members. Medals will still be presented for each of the three 1500m gifts. Otherwise individual

events are run for ‘honour, glory and bragging rights’. Some random prizes will be awarded to guest runners.

Can’t wait!Michael Slee

Bigger and Better The Daylight Savings Series

I first wrote about paleo a number of years ago when it was just a book and a suggested diet.

Today it has grown into a lifestyle movement and you can visit a paleo cafe or buy paleo products in the supermarket.

Paleo is based on the idea of following an eating pattern similar to what a prehistoric caveman could have eaten. It includes meat, eggs, fish, nuts, seeds, vegetables and some fruit but suggests avoiding grains, potatoes and processed food.

It’s questionable whether cavemen really ate in this style and of course they probably had much shorter life expectancies than we do today so would we really want to copy their eating habits?

Regardless, for a runner there are many positives about the paleo lifestyle. I do however feel it is too restrictive for a runner to achieve all their nutrition needs and some tweaks could make it work for you.

The best parts of following paleo are that you will avoid highly processed food, eat enough vegetables nuts and seeds for your nutrition needs and have a variety of protein foods - essential for muscle repair. The inclusion of nut, seeds and fish means you will also eat a variety of healthy fats, which reduce inflammation.

The paleo eating pattern however, lacks carbohydrate and dietary fibre. Including grainy foods is important for providing a good mix of dietary fibres. A runner could add some

grains to this eating plan several times a day particularly before and after a run. Whole grains are also a preferable source of carbohydrate through the day except for last minute fuelling prior to a race and of course during a run.

Overall, runners will perform well on a paleo diet modified to include some grainy foods.

Newport Lakes PR 1ST BIRTHDAY

A year had passed since we’d launched our local Parkrun in Newport Lakes and it was time

to celebrate! The Hoboson’s Bay Running Club came out in force to help with all the volunteer roles and there were plenty of surplus Hobos who were able to enjoy the run. With some savvy marketing (including a great Parkrun promo video from Patrick Slee – you can check it out

on the Newport Lakes FB page) we equalled our 2nd highest attendance record (122) and even had a new course record (17:41 – Shane

Thiele) for the second week in a row. Club member Axel had held the record for a number of months but he’ll need to dust off the sandals if he wants it back!

A big thanks to everyone from the club who supports our Parkrun, it takes a real team effort to make it happen every week and has a very positive impact on the local community.

Stay tuned for the next Hobos take over day!

Tim BinsteadDirector of NLPR

Eating like a caveman

Eat Well, Live Well

Run Wellwith Ali McAleese

Peter Buissink and Dianna Watson help Tim Binstead.


August Results

John Gray took advantage of the smallest 5km handicap field for the year, by running an AGPB

(-0:01) and crossing the line in first place, earning the maximum 32 race points.

The weather was perfect for a quick Saturday morning run but competing activities like the HBRC Bunning’s BBQ at their Altona store meant we saw only 19 runners out on the track.

John’s 18:51 held out Dominique Tanner by 12 seconds with Terry Pearce a further 5 seconds behind Dominique. Dom ran a PB by 13 seconds and looks to be in perfect nick for her tilt at the half marathon in Sydney.

Other PBs went to Jo Hammet (-0:02) and Melissa Rutze (-0:49).

The fastest time of the day was Terry’s 18:38.

Thanks to those 32 ‘beautiful’ points John now has a very handy lead in the Greenwich Cup. He is 30 points to the good of Terry and 35 points ahead of Rob Falloon. Phoebe Gray, Sue Walker and Kieran Leonard are the only others who could ‘mathematically’ rise to the top but it would take some serious ‘voodoo’ magic.

As these names belong to old familiar faces around the club, the Ted Joy Cup reads exactly the same except for Phoebe, who despite being a familiar face is not old enough in terms of ‘runs’ to be in contention.

It promises to be an interesting end to the 2018 season. Come along and have your say by pushing them all the way. Gr

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An egg in one hand and the cup in the other?

John Gray continues his winning form.


1. John Gray 20 19 28 (20) 27 31 30 32 207 e2. Terry Pearce 22 23 23 10 (20) 20 31 28 177 e3. Rob Falloon 18 20 31 11 20 28 24 (20) 172 e4. Phoebe Gray 32 (20) 30 21 16 7 13 139 n4. Sue Walker 26 (20) 23 24 10 20 16 139 e6. Kieran Leonard 30 30 17 30 28 135 e7. Brian Armstrong 6 (20) 26 23 8 (10) 11 10 114 n8. David Walker 11 14 17 7 32 25 106 e9. Graeme Dewerson 10 10 19 9 32 20 100 n10. Aaron Mcaleese 11 18 29 21 (20) 99 n11. Carlo Sgro 22 10 (20) 5 5 14 12 88 n11. Martin Mankowski 31 32 5 (20) 88 e13. Michael Slee 5 8 5 22 21 5 (20) 86 e14. Peter Buissink 9 14 10 (20) (10) 11 (10) 84 e15. Gareth Coakley 10 10 32 12 5 7 76 n16. Kjetil Wormnes 22 (20) 21 10 73 n17. Jason Rees 26 (20) 25 71 n18. Mick Beasley (20) (10) (10) (10) (10) (10) 70 n19. Ann Girvin 7 15 26 5 15 68 e20. Robyn Dols-Ringleben 5 6 29 (20) 5 65 n21. Ken Smith 5 7 11 (20) 19 62 e22. Dominique Tanner 10 6 14 31 61 n23. Eero Keranan (20) 10 5 5 20 60 e24. Graham Edwards 5 5 5 5 24 10 5 59 e25. Laura Smethurst 13 8 26 11 58 n25. Russell Johnson 19 17 17 5 58 a27. Dolores Mc Laughlin 10 (20) 26 56 n28. Ildiko Plaganyi 10 5 5 5 (20) 9 54 n29. Tammy Gonzalez (20) 5 17 10 52 n30. Peter Parks 10 16 5 17 48 n31. Diana Watson 5 5 17 (20) 47 n31. Lachlan Welsh 10 18 11 8 47 n33. Don Hampshire 5 5 10 5 5 6 10 46 e34. Michael Musgrove (20) 5 5 5 5 5 45 e35. Steven Turnbull 11 6 10 17 44 n36. Tameka Day 10 20 (10) 40 n36. Vanessa Coutts 10 10 (20) 40 n38. Natasha Wells 10 18 10 38 n38. Rose McVicar 10 18 10 38 p40. John Ayton 5 5 12 15 37 e41. David Wells 10 10 14 34 e41. Ian Milne 5 5 8 16 34 n

Hobos Greenwich and Ted Joy Cups 2018Current Standings - Greenwich CupPlace Name Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Best Eight Notes

1

1. John Gray 20 19 28 (20) 27 31 30 32 2072. Terry Pearce 22 23 23 10 (20) 20 31 28 1773. Rob Falloon 18 20 31 11 20 28 24 (20) 1724. Sue Walker 26 (20) 23 24 10 20 16 1395. Kieran Leonard 30 30 17 30 28 1356. David Walker 11 14 17 7 32 25 1067. Martin Mankowski 31 32 5 (20) 888. Michael Slee 5 8 5 22 21 5 (20) 869. Peter Buissink 9 14 10 (20) (10) 11 (10) 8410. Ann Girvin 7 15 26 5 15 6811. Ken Smith 5 7 11 (20) 19 6212. Eero Keranan (20) 10 5 5 20 6013. Graham Edwards 5 5 5 5 24 10 5 5914. Don Hampshire 5 5 10 5 5 6 10 4615. Michael Musgrove (20) 5 5 5 5 5 4516. (p) Rose McVicar 10 18 10 3817. John Ayton 5 5 12 15 3718. David Wells 10 10 14 3419. John Becroft 5 17 8 3020. Aidan Keranen 5 10 10 2521. Steve Glover 9 15 2422. Patrick Slee 5 6 5 5 2123. Mark Maloney 5 5 1023. Ray Barnard 10 10

(p) Have not completed 40 runs/walks but could still do so by the end of 2018

Points for Helping are shown in brackets - e.g. (20)

Number of records: 24

Hobos Greenwich and Ted Joy Cups 2018Current Standings - Ted Joy CupPlace Name Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Best Eight

1

The Greenwich Cup The Ted Joy Cup

2018 Handicap Month HelpersMONTH HELPER 1 HELPER 2 HELPER 3 HELPER 4 July Ildiko Plaganyi Kieran Leonard Peter Park August Michael Slee Martin Mankowski Robert Falloon ( Bunnings) Peter Buissink (Bunnings)September Ray Barnard Laura Smethurst Don Hamphire October Diana Watson Katrina Lange David Walker Katrina LangeNovember Michael Beasley Gareth Coakley Russell Johnson December Kenneth Carter Graeme Dewerson Adrian Boyle ** Please note that you can swap months with consent with those assigned to that month. ** You must officially assist at least once per annum to gain points for the Greenwich Cup.

16 Hobson’s Bay Home Runs

Hobos Gear At Special Prices

Singlet Special Price $42 (mens and womens styles)

T Shirt Special Price $48 (mens and womens styles)

Long Sleeve T Shirt Special Price $53

(mens and womens styles)

Train With The HobosOur club trains as a group

on three occasions during the week. Tuesday and

Thursday evenings mid-week and also Sunday mornings. You are welcome to all or you can choose the session that best suits. All we ask is that you are a paid up member (just $40 per year), which helps the club pay rent and insurance. It also makes you eligible for our monthly 5km handicap, run on the last Saturday of each month.

Tuesday Night Track: from 6:15pm (warm up) at the athletics track next to the Newport Power Station. Join in a variety of track interval sessions where the focus is on improving pace and stamina. Typical sessions are 8 x 400m, 5 x 800m or 3 x 1600m. Participation in these training sessions allows you to discover a new side to running and certainly provides a challenge. We run in two groups for advanced and less advanced runners and there is a wealth of advice available from some very experienced and approachable people.

Thursday Night Timeball Run: we meet at the Newport Athletics track and head off as a group at 6:30pm (note the slightly later time!) running along the shared path to the Timeball Tower and back

(7km). The group usually settles into smaller groups of similarly paced runners and some stretch the distance to 10km by turning at the Willy Football Ground. A great run with fantastic views of the bay and the city skyline and of course the occasional container ship coming up the river. Not to be missed! The track is also open for those who would prefer to do their own track work. Let us know, as there may be others interested in this option as well.

Sunday Mornings: a group meets at 8:00am at Newport Lakes for a bush run on a lap course starting at lookout point 1. If you arrive late just wait at the lookout and runners will regularly pass the starting point and you can simply join in. We run multiple laps so you can run any distance you wish, with some folk running 15km or more.

There is also a group that leaves the Old Gatehouse, at the rear of

the Newport Athletics track. Brian Armstrong leads this group, which tends to do long runs along the bike paths around the bay offering a very scenic flat run.

Sometimes on a Sunday a group will head to the You Yangs Park to do some training on the big hills.

All of these runs will be put on the Club’s Facebook Page prior to the day so that people can plan their running. Everyone is welcome to join in.

Hopefully we have something for runners of ALL abilities when it comes to training. Any of these sessions will dramatically assist your running. The social aspect of training with others and its impact on wellbeing is well known.

So, make ‘Training with the Hobos’ part of your weekly running routine.

Michael Slee

Newsletter of the Hobson’s Bay Running Club Inc, Melbourne ...hobos.org.au/wp-content/uploads/2019/07/20180901...2018/09/01 · Christmas Gift in particular, is planned as a joint

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