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Home Contacts Calendar 10km Series Super Series Blister Results & Ladders Sydney Runs +Maps |
Blister Edition No. 62: June-August 1996
Journal of SYDNEY STRIDERS ROAD RUNNERS' CLUB INC. (Founded 1980).
P.O. Box 679, Crows Nest NSW 2065, AUSTRALIA.
Circulation 400.
Opinions published in this journal, whether expressed by members or non-members, do not necessarily represent the official policy of the club.
Advertising Rates
Full page $100 per issue, ½page $50, ¼page
$25. Classified ads: Single edition $5, full year $25.
Special Adventurers' Edition: Striders on 5 Continents
Striders love to run. Even better, they love to travel
and run, and as a result our club's colours are recognised well
beyond the shores of Australia. Better still, they love to travel
and run and write about it. In this edition of The Blister, we
focus on Striders adventurers all over the world in 1996, the
year the Olympic flag was handed over to Sydney, the year our
beautiful city assumed its rightful position at the centre of
the world's stage.
Well, who's been where? Steve Jackson (above) and
his fellow adventurer Grahame Murphy took the Striders' vest which
saw the North Pole to South America's highest peak, Aconcagua.
Ten mighty men dared to tackle a 90km Fun Run from Pietermaritzburg
to Durban (or was it vice-versa?). Not content with that, Messrs
Butler, Bartlett and Smith continued on to the Kalahari, where
they carved a swathe and caused water to flow in the desert. Margaret
Gee chose the pollie-ridden streets of Canberra for her marathon
debut. Carl Barker lurched around the Derbyshire Peak District
doing fell runs. Peter Cookson, David Solomon and Alf Field braved
the cold hard cobblestones of London. Stuart Smith found himself
in Jakarta, unable to leave, and equally unable to work out why.
David Sill went to Leeds and never came back. And in this edition,
S.W. Bag didn't go to Norrköping, Sweden.
Read all about Striders' travellers, and much more,
inside this edition of The Blister - the journal for the thinking
runner.
Copy Requirements
Contributions are welcome from all Striders.
(1) Deadline dates for copy are published in the Club News section. Late contributions will be printed in the following edition, if still relevant.
(2) Email contributions: send text in body of email message or as file attachment.
(3) Disk format: PC-compatible 3½-inch disks. Apple Mac disks must be early for file conversion.
(4) File format: Please save files in text format! Other formats may delay production.
(5) Tables, results, spreadsheet output: Word95 tabular, Excel95 or Access Database 2.0 preferred. Otherwise contact Blister Production Editors first.
(6) Typewritten, or readable handwritten copy: Note early deadline in Club News for re-typing.
(7) Graphics: Colour or black/white photos, line drawings, cartoons etc, welcomed. Note early deadline in Club News to allow for scanning.
(8) Verbal contributions may be filed under "G", even if accompanied by a LARGE BRIBE.
(9) Disks and photos returned,
if you're lucky.
Sydney Marathon: Striders' Marathon championship '96
Sydney Striders' club marathon championship for 1996
will be awarded on official times at the Sydney Marathon on 18
August. To qualify, you must be financial before the start, and
must wear official club uniform throughout the race.
Urgent! Host required for new 10k at Meadowbank
from John Hamilton
We are looking for a volunteer to act as host of the new Meadowbank 10k race once (maybe twice) a year. Duties include:
It's fun. It's not onerous. And it's all over early
on a Saturday morning! Please contact 10k Series Director John
Hamilton on 9484-4773 (H) or 9312-0525 (B).
Wanted: New 10k Courses
from John Hamilton
Do you know of a good 10k course which can be used
in the club's 10k race series next year? It can be a 10k circuit;
or a 5k out and back; or four x 2.5k laps; or anything else which
works!
It would be good if it has been measured (by wheel
or bike or car). We will arrange official measuring. Please contact
10k Series Director John Hamilton on 9484-4773 (H) or 9312-0525
(B).
Quote of the Month: July
"Ian Whitfield isn't in danger of setting any
new PB's - apart from weight". Kevin O'Kane.
Are YOU financial? If not, this is your last Blister!
From Kevin Tiller
The Striders membership year runs from 1st January to 31st December, regardless of the month of joining throughout the year. Membership renewals are sent out around the Christmas - New Year Holiday. Consequently, many members lose the renewal form and forget to renew. Many think they have sent in their subscription but the flow of years is so quick that they are really remembering the year before. The problem is that if you are unfinancial you may not even know it. From now on, until someone has a better idea, all mailouts to unfinancial members will have the word "unfinancial" on the address label. This will let you know what your membership status is.
If the label on YOUR envelope says "unfinancial" then this will be your last mailout!
Alternatively we could have had an administrative
oversight (cock-up) and the fault is ours - it has been known.
If you think you fall into this category then you should contact
Kevin Tiller as soon as is humanly possible.
"Band-Aid": a reminder
from Club President John Turner
There are many times throughout the year when assistance is required on a one-off basis and it is not always easy to know who to approach at short notice. "Bandaid" helps us fill the voids in the operation of club events, STaRs, administration etc.
If you can help the club in this way, phone Chris Robb to register your name (your family too if you wish) for this group of volunteers.
You may only be called once a year, you may not
be available (that's OK too), you may not even be called at all;
but please register your name just in case. You would be amazed
at the difference it makes to know that there are people out there
who just might be able to help (in any area).
STaR Starting Times
by Kevin Tiller
It has been traditonal for the Striders to run at
6am on a Sunday for many years. A few attempts were made early
in the club's history to run at other times, but for the last
half dozen years, any discussion of moving start times has been
loudly shouted down.
Last winter, 1995, saw attendance on Sunday mornings
drop to a very lonely few. Maybe we're all getting older, or whatever,
but there seemed to be a growing movement to run at a slightly
later time than 6am.
It was discussed, along with a few other "old
chestnuts" at numerous committee meetings. An agreement was
reached that the following winter, a trial start time of 7am would
be attempted to gauge whether it was a good idea or not.
Everyone then forgot about this until the winter
calendar was about to be distributed. Hastily, a small slip was
inserted announcing the 7am start time - which did conflict with
the regular (6am) time on the back of the calendar. Unprofessional
? probably. Clumsy ? probably. A good try at progress ? probably.
In the usual Striders' style (total chaos), we had
runners leaving at 6am all the way through to approx 8am. However,
there were quite a few runners who had turned up for the first
time in years specifically because of the more social start times.
There WERE quite a lot of runners turning up on Sunday, its just
that they all ran in groups of 2 instead of 20. The early starters
never met the late starters and vice versa.
On the whole, it was a shambles. It appeared that
some of the members had VERY entrenched views about NOT trying
anything new, even for a trial period. A couple of surveys were
taken on Sunday mornings and the majority of runners preferred
the previous 6am regime.
The committee had no practical alternative but to
officially pronounce the trial over and return to the early start
times. It has taken just a few weeks of confusion for everybody
to work out that the times had changed (back).
The club would like to apologise to anyone who has
been confused, in particular if you turned up to run and found
that you were strangely an hour late. Your normal (but early)
running calendar will resume where it left off.
On a final note, don't be too hard on the committee,
we do our best. But if you think that if YOU were organising things,
everything would be plain sailing, then feel free to come to any
committee meeting - just contact anyone whose name is at the front
of this magazine (we only have them every 6 weeks so it's not
a very onerous task).
Westfield-Hopetown relay: Entries by 26 August
from Margaret White via Chris Robb
The Westfield to Hopetown Relay will be held on Sunday
8 September 1996, starting at Westfield Shoppingtown, Eastgardens,
Pagewood, at 7am.
The event is a 12-stage race, with the length of
stages varying from 6.5km to 12.4km. Two of the 12 stages (the
3rd and 8th, of 7.1 and 6.5km), must be
run by women. Teams may have 12 different runners, or may choose
to allow individual runners to run more than one stage.
Entries are accepted in 3 categories: (1) Registered
Athletic Clubs; (2) Triathlon/Joggers' Clubs; (3) Corporate/Services
teams. State Government buses will transport athletes from the
start to the finish, if required. An informal presentation will
be conducted at the conclusion of the event, followed by a barbecue,
with food and drinks supplied.
Striders are requested to contact Margaret White
on 9958-0161 to register their interest and obtain entry forms.
Blister #63 Deadlines
by the Blister Editors
Final deadline for copy submitted via Email or on
PC diskette for Blister #63 will be Sunday 22 September.
Deadline for any contribution which requires re-typing
(whether typed or handwritten), photographs, and contributions
in Apple Mac format, will be Sunday 15 September.
If your contribution is on an Apple Mac diskette,
please submit it directly to Nick Themsen for file conversion.
Blister editorial committee addresses can be found on page 2.
Committee Deliberations
Summarised by John Turner
For members' information, these were the main items discussed at the meeting of the Club Committee on 6 June, 1996:
Club Archives
from Kevin Tiller and Steve Cornelius
During the coming months, we will be going through
back-numbers of the club's publications, and any other records
we can find, to compile a complete set of club records and archives.
This will probably include not only race performances and results,
but also items of historical and curiosity interest related to
Sydney Striders.
If you have any relevant material, no matter how
obscure or esoteric, or if you believe your knowledge of some
aspect of Striders' history may assist us in this endeavour, contact
Kevin Tiller (9456-1959) or Steve Cornelius (9977-3267).
Club Uniforms
from Peter Truscott
Price List:
| New Design Polo Shirts | $25.00 |
| New Design Tracksuit Pants | $45.00 |
| New Design Running Shorts | $25.00 |
| 15th Anniversary T-Shirts | $25.00 |
| Mesh Singlets (Male or Female) | $18.00 |
| Coolmax Singlets | $25.00 |
| Cotton Shorts (green & white) | $22.00 |
| Cotton Shorts (plain green) | $22.00 |
| Short sleeved T-Shirts | $18.00 |
| Long sleeved T-Shirts | $22.00 |
| Tracksuits (made to order) | $100.00 |
| Sweatshirts (NEW DESIGN) | $25.00 |
| Triathlon Lycra singlet | $25.00 |
| Triathlon Lycra knicks | $25.00 |
| Bike Pants (with padded seat) | $40.00 |
| Bike Top with pockets at back | $40.00 |
| Lycra Bra Tops | $18.00 |
| Polo Shirts | $20.00 |
| Sqeezys (box of 10) | $10.00 |
Errata (Blister 61)
from Steve Cornelius
The paragraph headed "Time difference"
in my article "Atlanta Olympic Update" (Blister 61,
page 42) was unmitigated garbage. I unreservedly apologise to
anyone who set their alarm clock for 3a.m. after reading it and
arose to find their TV screen blank. The error was a direct result
of either my tendency to abuse alcohol, or my severely deprived
childhood. There will be no recurrence of such slackness on my
part. I take considerable comfort from the fact that most readers
would have dismissed the information presented as patently ludicrous
after a cursory glance. The rest of the article wasn't half bad,
considering I wrote it while inebriated.
Quote of the Month: June
"Starting times? Well, with this meeting starting
a bloody half-hour late, I don't know why it's an issue".
Jim Screen, attempting to instil some sense of urgency into the
first meeting of the 1996-1997 committee.
Photos wanted
From the Blister editors
Probably our most enduring editorial problem is how to obtain sufficient good-quality photos for the Blister. We don't receive a lot, but many of those we do get are too dark, too small, too distant, or too fuzzy. It doesn't have to be a spectacular action shot - a clear, sharp mug-shot of an article's author would do just fine, to break up a page of text. We really do our best to return your precious snaps, despite the facetious comment on page 2 (copy requirements, note 9). We look forward to receiving your photographic efforts.
Striders' Roll of Honour
Data supplied by Kevin Tiller
We congratulate the following members, who have passed
significant membership anniversaries since the publication of
the last Blister. We thank them for their loyalty to the club
and wish them many more happy years of Striding.
15 YEARS: LEO LEADER
10 Years: John Timbs
5 Years: Jeremy Lowes,
Paul Mandl, Dawn Tiller
From the (new) President
by John Turner
Fellow Striders, thanks for giving me your confidence
at the Club's Committee Elections in May. As deputy to two former
presidents, I reckoned it was time either to put up my hand for
the top job or get off the pot. Of course, Wendy Downes and Alf
Field are hard acts to follow, but our Club is in great shape
as a result of their efforts. As well, you have elected an excellent
bunch of Committee people, and I'm going to enjoy working with
them.
In four years' time, on 1st July 2000, just before
the Olympics, Sydney Striders Club will enter its 21st year. We'll
have a lot to celebrate, not least being the contribution we've
made over the years as Sydney's "foremost club for people
who enjoy running". We will also be looking forward to our
"coming of age" on 30th June 2001. So, with that exciting
time ahead of us, I believe we should be putting our minds into
gear now as to how we will commemorate both Sydney's Olympic year
and our Club's "majority" soon thereafter.
Naturally, we don't yet know what forms our celebrations
will take, but we sure have a great springboard. Look at the four
"pillars" on which our club is founded and you'll see
what I mean:
If you had to pick three examples of the how we promote
the strength of our fellowship, you couldn't go past the success
of Kevin O'Kane's Marathon Training Group, the quality of "The
Blister" team, and Peter Truscott's enthusiasm for gear.
Maintaining our reputation for leadership in the
Australian community running scene, what better example than our
10K Series put on by John Hamilton and his team? Every month,
ten months of the year, 100 or more runners take part. Up to half
of them are usually non-members.
With a committee like we have now, need I say more?
Not to forget our administrative back-up in the shape of Chris
Robb, whose Sporting Spectrum gives us the security of a permanent
office staffed by switched-on people. And where would we be without
Kevin Tiller and his membership/results database?
The club's finances are in good shape, all skilfully
controlled by Treasurer Geoff Taylor, thanks originally to the
generosity of our Life Members, then underpinned by a year of
DHL sponsorship, and now amply sustained by 10K Series entry fees
plus the extraordinarily generous donations of people like Scott
Crawford (wine raffles) and Brian Tailford (printing).
These are our foundations, first class in anyone's
terms. To give us the confidence to make our club's contribution
to the millennium, I would like to see us do a bit of preparation
right now. In 1993, we produced a Business Plan - you remember,
it was endorsed by members at an EGM. At that time, we set bold
targets. Involvement in the Sydney Marathon, major continuing
sponsorship, 600 members by 1996, were some that we failed to
achieve. But we did achieve other important targets, e.g. a clubhouse,
a permanent admin. office, and an expanded 10K Series.
The principles underlying that Business Plan remain
valid. We've learnt a lot about what we can and can't achieve,
and anyway the external environment has changed. So it's time
to review it, update it, and move forward under a revised Business
Plan. I will be asking a small subcommittee to do just that over
the next two months.
Focussing now on short term objectives, the things
I would like to see reinforced are:
A club like ours needs its members and their families
to give up a bit of their time to help the club's programs. STaR
hosting is our most frequent example. Another is our 10K Series
which gives competitive enjoyment to non-members and members alike.
And there are lots of other tasks for willing helpers. Let's encourage
that spirit which has made Striders so successful.
It's just great to see young champions like Darren
Benson, Chris Truscott and Andrew Hallam turning up week after
week, proudly wearing club colours. They represent the future
of our club. I want to see us enhance our appeal to young people,
both men and women. Maybe we need to look at our uniforms and
social events, and encourage multi-discipline sports?
Loyalty is one thing you can't buy. Yet it's the
most valuable of our club's assets. Sydney Striders is like "family"
for many of us - you may not get on with all of the "rellos"
all of the time, but they're flesh and blood, and you'll bloody
well stand by them in a crisis. So I want to see 100% membership
renewals every year - or as close to that ideal as we can get.
This is every Strider's bible - the one piece of
paper most of us keep handy and refer to week after week. Of late,
it's been getting a bit weary. Murray Town continues to do a great
job in assembling our STaR program, but some of our STaR's have
fallen by the wayside (new hosts needed) and we have to upgrade
our notices about external events.
This is one for the Committee. Club events tend to
sneak up on us, leaving us with a bit of a scramble to get them
organised and, most importantly, advertised. I would like to see
us plan broadly for a whole year ahead, then fill in the details
every three months. That way, too, we give Steve, Sarah, Graham
and Nick the best chance to co-ordinate event notices with each
Blister issue
Mark Fiore built it to where it is today and John
Hamilton is ably carrying on the tradition - Striders' highest
profile interface with Sydney's running community. Not only that,
but we donate the proceeds of two events per year to charity.
Now if that doesn't deserve all the help we can give it, I don't
know what does.
Finally, a word about history. Fifteen year member
Brian Colwell reminded me of this recently, just before he departed
for at least five months overseas. He was clearing out his unit
so he delivered to me two massive files. One included every calendar
from Day One in June 1980. The other is a compendium of all Blisters,
(and Stitches) starting at Vol.1 No.1. And I know of lots of other
material we have which records major events in Sydney Striders
16 year history. My question is this: Is there someone out there
who can offer to take a look at the Club's archives?
As founding president Charles Coville (still running
and still a member) always concluded his messages: Good luck with
your training - and keep on Striding! Which, by the way, our 1996
Comrades Marathon representatives did in spades. Congratulations
to each one of you, and especially to our Comrades front runner
Jonathon Trope.
John Turner, Club President
Kev's Korner
from Kevin Tiller
Still trying to figure out when the cheers change
from "looking good" to "hang in there".
Kev's Other Korner
from Kevin Tiller
Each time you run you will receive lessons. You have
enrolled in the school of running. You may like the lessons or
think them irrelevant and stupid. What you think makes no difference;
the lessons will be presented until they are learned.
Almost Quotes of the Month
"Terry McIver is no longer certified" (John
Hamilton, obliquely and idiosyncratically explaining that Mr McIver
is no longer able to certify the length of new 10k courses, since
his accreditation has expired.
"The anarchists' option" (Graham Butler,
referring to the 6.30am mass start at STaRs.
Why Chocolate is Better than Sex
from Nick Themsen
Here are 20 reasons why:
Had a bingle? Good news!
If you've pranged your car, that's bad news. We certainly
hope no-one was hurt. But there's good news too. Embassy Smash
Repairs will donate $75 to Sydney Striders for every insurance
claim we take to them (see below). Give them a ring, ask for John
Walker, mention The Blister.
Personal Profile: John Turner
by Sarah Entwistle
| Full name | John "grain of truth" Turner |
| Place of birth | Beyond the Black Stump - Perth WA, I'm told |
| Age | Lost count - say 60 |
| Star sign | Whatever it is, it's probably on the Cusp |
| Family | 3 beautiful daughters, 2 gorgeous grand-daughters, more relo's than you can poke a stick at - and Sydney Striders en masse |
| Occupation | Main job: hanging out with Striders (who needs more?) Management consultant, between times |
| Best feature | Strength, looks, intelligence, humility, etc -and hanging out with Striders |
| Worst feature | Obsessive hanging out with Striders |
| Favourite reading | Proust, bus tickets, Tim Winton, anything - even The Blister |
| Favourite music | Anything from my era - Mozart to Miles (Davis) |
| Favourite food | The cakes at Paul Lunsmann's and John Ayliffe's STaRs - and good steak |
| Best time of day | Dawn at Bondi - no contest |
| Other pastimes | Fifth Amendment!! |
| Person(s) most admired | Sir Edmund Hillary, and all my fellow Striders |
| Dreams and ambitions | Win Gold at the Sydney Olympics, ski Antarctica, to be on time just once in my life - and similar impossible feats (... in your dreams!) |
| Years running | Started when Methuselah was in short pants - around '83 BC |
| Why started | Harvey Blue used to kick sand in my face when he took off |
| Sporting ambitions | To beat Harvey at sand kicking - and Murray Town at everything else |
| Races/events you are most proud of | Rigging ballot to be elected President of Sydney Striders (how else?), and going sub-3 once in my life - thanks to Alistair Mackie, now in Qld. |
| Training partners | Sarah, Wendy, Margaret (ladies first), Harvey, Brent, Gary, Warwick, and anyone else patient enough to go that slow for a bit |
| Pre-race prep. | Steak and a good cigar. Otherwise the same as Mike Ward, ie red wine and lots of it |
| Favourite facial expression | One eye closed and tongue firmly in cheek |
Korners of Kev's Just Keep on Koming
from Kevin Tiller
A woman walked up to a little old man rocking in
a chair on his porch. "I couldn't help noticing how happy
you look," she said. "What's your secret for a long,
happy, life?"
"I smoke three packs of cigarettes a day,"
he said, "and I drink a case of whisky a week, eat fatty
foods, and never exercise." "That's amazing," the
woman said. "How old are you ?" "Twenty-six,"
replied the little old man.
Yet Another Korner of Kev's
from Kevin Tiller
"It is not the critic who counts; not the man
who points out how the strong man stumbles, or where the doer
of deeds could have done them better. The credit belongs to the
man who is actually in the arena, whose face is marred by dust
and sweat and blood; who strives valiantly; who errs, and comes
up short again and again, because there is no effort without error
and shortcoming; but who does actually strive to do deeds; who
knows the great enthusiasms, the great devotions; who spends himself
in a worthy cause; who at best knows in the end the triumph of
high achievement, and who at worst, if he fails, at least fails
while daring greatly, so that his place shall never be with those
timid souls who know neither victory or defeat." Theodore
Roosevelt (1910).
Members of the Month by Sarah Entwistle
May: Breeda Kelly
Breeda can definitely stake a claim for a 'Mad Strider'
award. Before January this year, the longest distance race Breeda
had ever attempted was the half marathon. Since then, thanks to
Kevin O'Kane's marathon training group, she has raced the Palm
Beach to Manly, the Six Foot Track, and the Canberra Marathon
- all in great times - and then topped it off with a seven minute
PB in the Sydney Morning Herald Half in May.
In true mad Striders' fashion, Breeda attempted her
first ultra before her first marathon, and (as Kevin pointed out
in the last Blister) having demolished the Six Foot Track in 5
hours 15 minutes, she raced back to Sydney to complete a few legs
of the TAB relay at Homebush as a recovery run.
Breeda is now training for another Striders' favourite, Brindabella, plus the new Mt Wilson to Biltin 35K bush race in October.
Results:
Palm Beach to Manly 30k: 2:45:00 (Debut)
Six Foot Track 47k 5:15:00 (Debut)
Canberra Marathon 42.2k 3:36:19 (Debut)
SMH Half M'thon 21.1k 1:39:20 (PB 7 min)
June: Jim Screen
It all started last year at Brindabella where he took a massive 36 minutes off his previous best. Since then, Jim (who is also our new Secretary) has made running PBs a habit. In January, it was a 6:29 PB at the Palm Beach to Manly, followed by PBs at the Six Foot Track with leg cramps, the Canberra Marathon, the Brisbane Waters Bush Bash and the Sydney Morning Herald Half; and this was all just a warm up for the Comrades in July.
Results:
Brindabella 1995 5:37:59 (PB 36 min)
Palm Beach-Manly 30k: 2:40:54 (PB 2:41)
Six Foot Track 47k 5:59:24 (PB 6 mins)
Canberra Marathon 3:39:11 (PB 40 secs)
Canberra Ultra 50 k 4:32:29
Brisbane Waters 47k 5:00:35 (PB 38 mins)
SMH ½m'thon 21.1k 1:37:14 (PB 2:50)
Comrades Ultra 90k 10:20:56
More news from Carl Barker
from a letter to Jo Cowan
[Carl, wearing the Striders' shirt just about
everywhere on his travels in Europe, writes]:
"…Unfortunately Australia pulled out of the 100km in
Moscow, due to insufficient team numbers able to make the trip
….. I did the London Marathon, but it was really hot and
I didn't run very well, but I managed to retain my championship
number for next year (sub 2:45). Robert Elstone, who ran with
Striders for a while, tapped me on the shoulder going through
docklands (he recognised the Striders' vest, as did about 50,000
spectators!).
I've since done the White Peak Marathon, a complete
contrast to London, i.e. gates, hills, sheep! I was pleased considering
I ran 2 hours in hills with friends the previous Sunday then a
23¼ mile run in 2:24 on Bank Holiday Monday, then 2 hours
in hills again the day after Saturday's marathon! …..
I'm now at college two nights a week upgrading my
near 20 year old electrical qualifications and I've got numerous
work related courses in the pipeline - isn't life supposed to
get easier the older you get? …..
No news at present about coming back [to Australia].
Maybe in a year's time. It's a question of finding the right job,
i.e one that will allow me to train. ….
PS I was 4th in a half-marathon on 19
May, and at the prize-giving they announced that the 4th
runner had come all the way from Sydney to do the race!".
[Stride on, Carl! Eds].
Your High Performance Training Diet: Part 2
Adapted from an article by Karen Inge BSc. Dip Diet F.ASMF
[Eds' note: This item continues a 3-part series
which began in Blister #61, and which will conclude in Blister
#63.]
Protein is the nutrient from which our muscles, skin,
bone and blood cells are made. Hormones, enzymes and antibodies
are also created from protein. As well as being used in the structure
of our body, we now know that some protein is also used for energy
during exercise. For this reason, athletes need more protein than
people who are not exercising.
Protein is found in many foods including lean meat,
poultry, fish/seafood, low fat dairy products, wholegrain cereals
such as rice, and legumes (baked beans, chick peas, kidney beans
etc.).
Grams protein per kg of body weight per day:
ï Sedentary person: 0.75gm;
ï Strength athlete (power, sprinter): 1.2-1.7gm;
ï Endurance athlete (distance): 1.2-1.6 gm.
However, even though your protein requirements may
be almost doubled , with good planning you should easily be able
to meet your daily protein demands. Young growing athletes, vegetarians,
those on strict weight loss programmes, and athletes on very high
carbohydrate diets are most at risk of not meeting their protein
needs.
It is important that most of the protein in your
diet is high quality protein. Protein is made from building blocks
known as amino acids, most of which can be manufactured by the
body from elements in the diet. The remainder cannot, and are
called essential amino acids and need to be consumed every day.
Animal protein contains all of the essential amino
acids and is therefore considered a 'complete protein' - eg. lean
meats, low fat dairy products and eggs.
Plant proteins do not contain all the essential amino
acids and are called 'incomplete protein'. Good sources of plant
protein include cereals such as rice, corn and wheat, legumes
such as baked beans, split peas, lentils, and also nuts and seeds.
ï Include high quality protein at each main meal. Eg. low-fat milk or yoghurt for breakfast, low fat cheese or baked beans, tuna, salmon, lean meat, chicken in sandwiches for lunch; and rice, legumes, lean meat, chicken or fish for dinner.
ï Have a high protein/high carbohydrate snack after heavy training sessions or competition, such a smoothie made with Lite White milk, low fat fruit yoghurt, and fresh fruit or Vitari .
ï Choose low fat milks and yoghurts as these generally have more protein and calcium than the full cream varieties.
ï Select lean cuts of meat as they will have more protein per serve than fatty alternatives.
ï Combine grains like rice with legumes for
high quality protein snacks or meals, eg. baked beans on toast
or rice cakes, tuna and tomato pasta.
Dietary fibre has a number of important performance
enhancing functions. It regulates the rate of good digestion and
absorption, thereby slowing down the release of sugar from foods.
This gives you a steady release of energy over the day. This is
particularly important for athletes who need a continual supply
of fuel to work/study and train effectively. Other benefits of
dietary fibre are in helping keep our bowel regular, filling us
up and protecting us from heart disease.
ï Choose wholegrain varieties of cereal, wholemeal or multigrain bread and wholemeal pasta.
ï Add Sunfarm Rice Bran to cereals, soups, casseroles, and muffins for a tasty and healthy fibre boost.
ï Leave the skin on fresh fruit and vegetables (remember to wash well first)
ï Substitute rice cakes, wholegrain breakfast
cereal, wholemeal dry biscuits or fruit for sweet biscuits, cakes
and chocolate bars.
While salt (or sodium) is important for many functions
in the body, most Australians eat far too much salt which can
increase the risk of dehydration.
Salt is found in foods such as bread, breakfast cereals,
vegetables and dairy products. We can well and truly meet our
sodium needs through these foods without adding extra salt to
foods, or eating salty processed and takeaway food items.
Letters to the Editor - Carbo loading
Dear Editor,
I wish to add a few recommendations to your information
in the Canberra marathon guide on food intake. Firstly, the reason
for carbohydrate loading is to 'supercompensate' the muscles with
stored carbohydrate (glycogen). This increases the time before
glycogen stores are depleted ('hitting the wall'). Without loading
we are limited to about 90-120 minutes of exercise before extreme
fatigue sets in. Loading can increase this by an extra 30 or more
minutes. Although carbo loading may not work for everyone, most
athletes do not now how to load properly and then claim to get
no benefit from eating extra carbos. The amount needed is around
7-10 grams per kilogram body weight for the 3 days prior to competition
with concurrent tapering of training. Most athletes fall well
short of this mark. There is NO extra benefit in loading for longer
periods and may in fact cause more harm than good. Carbohydrate
loading is a simple technique to improve your race and won't do
any harm if done correctly.
In addition to loading, consuming carbohydrate during
a marathon can further improve running times. This is because
after 2 to 2½ hours of running both liver and muscle glycogen
levels will be low even if well loaded before the race. Extra
carbohydrate will provide muscles with additional fuel, top up
blood sugar levels preventing hypoglycaemia and delay time to
fatigue. The quantity of carbohydrate that seems to be of most
benefit is 30-60 grams of carbohydrate per hour. This equates
to one cup (150-200mls) of sports drink every 15 minutes. This
means that if the drink stations are 3km apart and you run 5min/km,
you will need to drink sports drink at every aid station
to get around 35-50 grams of carbohydrate (especially since half
the cup ends up down your front!). If consuming sports drink every
2nd to 3rd station as suggested in your article, you will only
consume 6-12 grams of carbohydrate per hour! This is not enough
carbohydrate to be of any significant benefit.
Towards the end of the race, carbohydrate needs are
closer to 70grams/hr so an extra boost may be needed. This is
where 'Leppins' or other forms of gel-like carbohydrate supplements
may come in handy. Each supplies an extra 20 grams of carbohydrate.
Also note that extra carbohydrate is of no benefit if left too
late in the race. You must start consuming carbohydrate at least
½ hour before fatigue sets in and continue to supply it at
regular intervals.
Although it is too late for Canberra, start practising now for your next marathon. It may be your best race yet!
Fiona Pelly, Sports Dietitian
Fellow strider and marathon runner
[Eds' note: Fiona has offered to share her expertise
in this field with us by contributing a regular segment in future
editions of the Blister.]
Letters to the Editor - In praise of our Web Page
Dear editor,
I wanted to share my applause for the Striders' home
page. I enjoyed reading the information about your club. I'm a
fellow runner from Marion, Indiana (USA). I average around 25
miles weekly and have been into running for about 12 years. I've
run the Indianapolis half-marathon several times and recently
ran the Chicago Marathon. I'm not very speedy (average about 8:45
per mile) when I have an exceptionally strong wind in my back.
We have a beautiful running trail in our community
that runs along the Mississinewa River (Miami Indian word...means
laughing water). It's quite a beautiful running trail and enjoyable
through the various seasons.
Congratulations on Sydney 2000 as the next Olympic
site. Maybe we'll see a Strider, or two, at the finish line! Best
wishes to the Striders....enjoy the run!!!
Joe Chambers
Letters to the Editor - Scurrilous rumours
Dear Sir,
There are three scurrilous rumours circulating about
me with regard to the Comrades Marathon that I wish to firmly,
fully and finally put to rest.
The first is that I keep returning to run the Comrades
because I am hoping that an event which occurred during my first
Comrades in 1983 might recur. I positively and utterly refute
this suggestion. The reason I return is to see my mother-in-law
and Comrades just seems to be staged at about the same time.
For newer members and to avoid questions about it,
I will recall the incident in question from the1983 Comrades.
It occurred at one of the remoter areas of the course about 70k
into the race where there were few spectators. As I was running
past a field of tall, yellow dried grass, I heard a voice cry:
"Help me. Help me! Somebody please help me."
I stopped, not certain that I had heard what I thought
I had heard. The plaintive cry came again. It was obviously a
female voice. I stumbled into the grass looking for the source
of the voice. "Hello there" I yelled, "what's the
problem? Where are you?". "Oh, thank goodness!"
came the response. "Over here."
I lunged towards the voice and there I found a pretty
young lass squatting down with her knickers around her ankles,
obviously a runner in need of a pit stop. "Please help me"
she cried, "I can't get up.". "Of course"
I replied, and concerned about her modesty, added: "Don't
worry, I'm blind in one eye (which I am) and I'll close the other
eye."
The second scurrilous rumour is that I closed the
wrong eye. I will not dignify this accusation with a response.
The third scurrilous rumour is that, because I finished the 1996 Comrades holding hands with a man, I am gay. Anyone who believes this does not understand the lengths runners will go to in order to get on to national TV. Any casual observation of the Comrades TV record around my finishing time will verify the accuracy of this statement.
Yours in all honesty, Alf Field
Letters to the Editor - Strider in Jakarta
Dear Striders,
I'm afraid work has taken me away from the Striders, perhaps for several years. My family and I are now resident in Jakarta, Indonesia, following a transfer by my employer. The weather is not conducive to running, and to date my exertions are limited to the gym. I enclose as a matter of interest a Hash House Harriers' circular - I haven't worked up the courage to join as yet, and after reading the circular you can guess why.
Faithfully, Stuart Smith
[Eds' note: If space permits, we'll print some
extracts from Stuart's HHH newsletter, heavily censored in the
interests of propriety! Any Strider of robust constitution and
adult years who wishes to receive a full photocopy in a plain
brown envelope should contact the editors.]
Letters to the Editor - Will the real Neil please stand up?
Dear Editor,
My apologies to Grant Ranken whose name appeared under my photograph on page 8 of Blister #60. I am sure that he would not wish to look this old just yet.
Kind regards, Neil McPherson
[Eds' note: Oops! Will both Grant and Neil please
accept OUR apologies?]
Letters to the Editor - Clean living
Dear Sir,
I was disappointed to see the disgusting photograph of those inebriated old soaks Whitfield and King on page 16 of Blister #61. Instead of promoting alcohol abuse, you should be featuring clean living examples of sobriety such as myself.
Sincerely, S.W. Bag
Letters to the Editor - Letter from Norrköping
Käre Kollega,
Vi tar härmed tillfället i akt att informera er att S.W.Bag aldrig deltagit i Norrköpings Maraton även om han har påstått annorledes. Vi måste därfor be er att korrigera registreringsrullorna om nödvändigt.
Er tillgivne, Per Vers (Tävlingsdirektör).
Various Race Results
data supplied by Kevin Tiller
Assorted recent (and recently received) results:
Gold Coast Half-Marathon:
Chris Truscott 70.22
14 July 96: Pitt Town 13.5k
(Horst Wegner 1st, Andrew Lloyd 2nd)
Stephen Jackson 47:41 (5th outright)
Megan Glasby 75:12 (5th in age group)
14 July 96: Pitt Town 5k
Grahame Murphy 18:31
(4th outright, 1st in 41+ age group)
Stephen Jackson 18:41
(5th outright, 1st in 19-40 age group)
Sutherland to Surf 11km
Stephen Jackson 38:06,
Grahame Murphy 39:06.
Palm Beach to Manly
Peter Cobley 2.23.05
14 Apr 96 Canberra Marathon
Michael Wilson: 3.28.46 PB
6 Apr 96 Marsfield Striders' 10k
Michael Wilson: 44.12 PB
Music Quiz
by Terry McIver
I would like to thank the people who sent in answers
to the last quiz, namely David Sill, Tina Campbell and Graeme
Hansen. I hate to admit it but David got all the right answers,
with a lot more detail than I can print. If anybody would like
a copy of his letter I will gladly send you one. Congratulations
David, 5 out of 5.
Tina your answers are getting more interesting: 4
out of 5. In answer to your question "What time does the
first North and Western bus leave North Ryde Post Office on a
week day?" It does not.
Graeme your answer to the last question Toronto Blue
Jays gets you half a point, maybe you don't know what the F.A
cup final is? 3½ out of 5.
If you like the Musical Quiz Corner please let me
or the Editor know. I can make the questions easier if you like?
A few people have said they like it, one John Hamilton said he
could have answered all the last ones if he was as old as David
Sill (I never told him about Tina getting most of them right).
The answers to the questions in Blister#61:
Here are your next 5 easy questions: Who are these people better known as? (I have given you a few hints):
(3) Ernest Evans (was a twister)
(5) Harry Roger Web (he's a bachelor boy)
Hope to hear from you all soon. Good luck.
News From Afar
Dave Sill, who quit the country to live in tropical
Leeds, England, has returned to running with a 3.16.50 in the
Leeds Marathon to finish 69th. He is now "thinking of doing
some ultra's now off minimal training". Good on yer, Dave!
The Penguin Papers, part 1: You may be a Penguin
from "Netpicker"
[Eds' note: This is the first of a series of articles which came to us by way of the Internet from an anonymous author. For the uninitiated, a Penguin is a slow runner].
I can see the finish line, and I feel an emotional rush that transforms
me from a mere mortal into a mythical creature with winged feet.
Well, OK, maybe not winged feet. How about a mythical creature
with webbed feet ? Forget eagles and sparrows, it's time to celebrate
the power of penguins.
The runner as Penguin? No way !! Gazelles, Cheetah, thoroughbreds.
The metaphors for runners always seem to conjure up images of
fleet footed creatures moving swiftly across the landscape barely
casting a shadow. What those metaphors miss are the thousands
of us who plod steadily along undeterred and unmoved by glycogen
depletion and lactate acid buildup.
You've seen a penguin run. A chaotic flurry of feet. A living
testimony to the dominance of will over form. And many of us,
those for whom a 10k qualifies as their long, slow run for the
week, represent no less a victory of will over form. With the
indomitable force of the glaciers, we plod and shuffle our way
through race after race. More amazingly, to you eagles and sparrows,
we penguins are having the time of our lives.
You've seen us at the races. Or at least you've seen us at the
races that are out-and-back courses. We are the ones with huge
smiles on our faces. We are the ones coming across the finish
line as you are getting in your car to go home.
You may be a penguin, and not even know it. Take this simple test:
1) At your most recent race your goal was to,
(a) set a new national age group record.
(b) finish before the awards ceremonies were over.
2) The food at the end of a race is usually,
(a) a selection of fresh fruits, cookies, sports drinks, water.
(b) bruised bananas and broken bits of oatmeal raisin cookies.
3) At a recent marathon you,
(a) ran negative splits after mile 15.
(b) stopped to get the rest room key at a service station.
4) At the finish line, the people are.
(a) screaming because you just set a new national record.
(b) related to you.
It may surprise the eagles to know that we, the penguins, are
really and truly doing the best that we can. One cannot undo the
physical effects of 30 or 40 or more years of neglect and abuse
in a matter of weeks or months. What one can do is to slowly but
surely undo the years of emotional neglect and abuse of the soul.
We penguins run with more weight than the eagles and sparrows.
We run carrying the burden of failures past, present and future.
We drag with us our failures as husbands and wives, fathers and
mothers, sons and daughters. We carry on our shoulders the accumulated
residue of diets that didn't work, exercise programs that didn't
stick, and resolutions that were never kept.
Our running shoes are really erasers. Every step erases some memory
of a past failure. Every mile brings us closer to a clean slate.
Each foot strike rubs away a word, a look, or an event which led
us to believe that success was beyond our grasp.
You may be a penguin, or you may know someone who is. The running
community has barely begun to attract and embrace the penguins
in their midst. We are out there. We are looking for any chance
at all to prove to ourselves that we can do it. We need to convince
ourselves that we can persist against the odds. We are waiting
to prove that we can succeed.
A word to the race directors: Most of you are, or were, probably
at least sparrows, if not eagles. Most of you continue to be involved
in the running community because of the pleasant and positive
experiences that you have had. Most of you cannot imagine running
a 10K in 60 minutes and being thrilled.
But, believe it or not, there are thousands of penguins out there
shuffling and scuffling their way to the finish line. For them,
as for me, the miracle is not that we finished, the miracle is
that we had the courage to start.
If you want to do the nicest thing imaginable for the penguins,
give us a round of applause at the beginning of the race. Let
us take a minute to congratulate ourselves for standing at the
starting line. Let us hear, maybe for the first time in our lives,
the sound a group of people cheering for our accomplishments.
Nearly everyone will be gone by the time we reach the finish line.
If we are going to hear the cheers, it will have to be at the
beginning. Once the race starts, as the eagles pursue absolute
perfection, and the sparrows reach for a new personal record,
the penguins will be engaged in the search for their inner child.
Our run is not measured by the clock. Our run is measured only
by our own will.
So... fellow penguins... UNITE. We, the webbed-footed wonders
will prevail. We do not march to the beat of a different drummer,
we ramble to the syncopation of our own existence. We run free
of the constraints of VO2 max and lactic acid. We seek a higher
order satisfaction.
And yes... fellow penguins... we are athletes. We are, perhaps,
the greatest of all athletes. Whatever your chosen method of play,
whether it is running or bicycling (oh yes, there are penguins
out on the roads !!) or water aerobics, or anything else that
gets you up and moving, you are an athlete. You personify the
very best of the athletic ideal.
Waddle on, friends, the future is ours.
You are fanatics
from "Netpicker"
It's true, you're a bunch of fanatics. I'm not a
fanatic, but the rest of you are. I've seen you. You wear running
stuff all the time - shoes, tee shirts, clothes like that. I do
too, but not because I'm a fanatic. It's just I have so many tee
shirts from races that it would be stupid to buy anything else.
Same thing with shoes. I've worn so many out that it would be
profligate to buy more when I can pick from all those pairs for
something to walk in.
That's not why you do it though - you're fanatics.
You run when you're injured. That proves you're fanatics. The
only time I've done that was when my sciatic nerve flared up.
And when I pulled a muscle in my back (but that was from pulling
up a tree by the roots). And when my plantar fascia swelled up
and felt like someone was sticking knives in the bottoms of my
feet (but I won my age group in one race and placed second in
another one when it was like that. Nothing fanatic about that).
And when my hamstrings hurt so bad that I kept falling down. Or
when I pulled the muscle in my ribcage. That's not fanatic - not
like you running puppets.
Some of you even run ridiculous distances. Not me.
26.2 miles is plenty. I'm not insane like all of you (many, anyway).
The only reason that I'm going to do a 50 mile race is because
my wife is. I'd never do all that training otherwise. Not me.
I'm not crazy. She's like all of you, a fanatic too. I just run
along with her to make sure she's safe. Who knows what might happen?
You spend ridiculous amounts of money on clothes.
To run in, for crying out loud. Just to be a few seconds faster.
Hah. The only reason I bought my Nike Air Streak Lites was because
they match my shorts. You're compelled to go to silly extremes
like travelling the whole course before the race just so you'll
know the tangents and can shave another few seconds off. As if
that mattered. I either walk or drive the course beforehand because
I enjoy the scenery, and I can see it so much better when I'm
not running and there aren't all those other people blocking my
view. The only reason I run the shortest route is because I want
to be sure I get back to the port-a-potties in case of an emergency.
I'm no poor, pitiful marionette like the rest of you.
Jakarta Hash
kindly (??) sent in by Stuart Smith
Strider Stuart Smith has gone to Jakarta for a while
(see despairing letter, p. 27). The closest he's come to a run
is to send us a copy of Jakarta HHH newsletter. We only have space
for a small sample, which is probably a good thing, as we don't
want to offend Striders' delicate sensibilities and elicit a whingeing
letter from SW Bag. Here's how they describe one of their runs.
(Good luck, Stuart!).
"Seems to get late early these days. The long
run was long and the short run was not as long, I assume. You
know. You were there. If you were not there, tuftitty. HashMaster
Bloodclot was deliberately misled ("I know a shortcut")
by Bolt-One-On who claimed he had been promised an ample reward
by the hounds for doing so. A cold bum was all he got."
Olympic Afterthought:
Why ARE boxing and shooting still Olympic sports,
anyway?
Sydney Striders' Half-Marathon Ladder
Data Supplied by Kevin Tiller
This ladder includes '96 SMH ½-marathon results.
Only Striders who have run a half-marathon since joining are listed.
Faster races prior to joining are listed on the right. Please
notify Kevin Tiller (9456-1959) of any errors or omissions, but
refrain from abusing him, since it's unlikely to be his fault.
Name | Time |
Race | Date | Prior
Time | Prior
Race | Prior
Date | |
| Phil Garvin | 1.09.22 | Sydney | 0587 | ||||
| John Sauer | 1.10.54 | Striders Open | 0990 | ||||
| Darren Benson | 1.11.33 | SMH | 0596 | ||||
| Chris Truscott | 1.11.55 | SMH | 0596 | ||||
| Godfrey Franz | 1.12.48 | SMH half | 0593 | 1.10.41 | Pretoria | 1983 | |
| Wayne Stanton | 1.14.30 | Cooranbong | 0485 | ||||
| Chris Mclean | 1.14.48 | Lake Macquarie | 0692 | 1.10.40 | Sutherland | 0483 | |
| Geoff Cox | 1.14.58 | Bathurst | 0688 | ||||
| Christopher Dwyer | 1.15.11 | Nabiac | 1994 | ||||
| Jeff Gissing | 1.15.12 | Internal hkp | 0890 | ||||
| Ray Doran | 1.15.17 | Sydney | 1987 | ||||
| Bruce Inglis | 1.15.44 | Sydney SMH | 0592 | ||||
| John Hamilton | 1.16.01 | Sutherland | 0690 | ||||
| Joanne Cowan | F | 1.16.17 | Tokyo | 0192 | |||
| Terry Mciver | 1.16.23 | Bathurst | 0786 | ||||
| David Sill | 1.16.36 | Sutherland | 0688 | ||||
| Stephen Jackson | 1.17.02 | Smithfield | 1092 | ||||
| Warwick Selby | 1.17.14 | SMH | 0592 | ||||
| Andrew Hallam | 1.17.23 | SMH | 0595 | ||||
| Alex Whitworth | 1.17.40 | Lake Macquarie | 0692 | ||||
| Malcolm Satchell | 1.17.59 | Internal hkp | 0890 | ||||
| Mike Martin | 1.18.05 | Striders | 0394 | ||||
| Grahame Murphy | 1.18.10 | SMH half | 0593 | 1.17.00 | Edinburgh | 0688 | |
| Steven Holland | 1.18.18 | SMH | 0595 | ||||
| Mark Fiore | 1.18.22 | Sutherland | 0691 | ||||
| Charles Coville | 1.18.23 | Randwick | 0780 | ||||
| Andrew Smith | 1.18.25 | SMH | 0596 | ||||
| Christopher Smith | 1.18.44 | SMH | 0596 | ||||
| John Hodges | 1.18.47 | Bathurst | 0787 | ||||
| Kevin Tiller | 1.18.47 | Sutherland | 0691 | ||||
| Paul Russell | 1.19.08 | Striders half | 1985 | ||||
| Crispin Gardner | 1.19.50 | Striders half | 0992 | 1.18.47 | S'thn Cross | 0490 | |
| Brian Gatfield | 1.19.57 | Sutherland | 0689 | ||||
| Ron Schwebel | 1.20.10 | SMH | 0593 | ||||
| Marlies Laaper | F | 1.20.18 | SMH | 0593 | |||
| Jonathan Trope | 1.20.35 | Internal | 0392 | ||||
| Stephen Urwin | 1.20.36 | Lake Macquarie | 0692 | ||||
| William Thompson | 1.20.46 | Combination | 0788 | ||||
| Brian Colwell | 1.20.48 | Lake Gillawarna | |||||
| Scott Crawford | 1.21.02 | Striders | 0790 | ||||
| Graeme Hansen | 1.21.19 | Reading UK | 0492 | ||||
| John Cullity | 1.21.31 | Tokyo | 0192 | ||||
| Harvey Blue | 1.21.50 | Striders half | 1983 | ||||
| Grant Rankin | 1.21.55 | Lake Macquarie | 1994 | ||||
| Peter Cobley | 1.22.13 | Cities | 0586 | ||||
| Mark Robinson | 1.22.27 | Sutherland | 0691 | ||||
| Alf Field | 1.22.32 | Internal half | 0890 | ||||
| David Ritchie | 1.22.34 | Sutherland | 0691 | ||||
| Steve Cornelius | 1.22.40 | North Ryde | 0388 | ||||
| John Ayliffe | 1.22.54 | Lane Cove | 0790 | ||||
| John Sutherland | 1.23.00 | Striders half | 0393 | ||||
| John Newcomb | 1.23.00 | Lane Cove | 1987 | ||||
| Philip Hugill | 1.23.09 | SMH half | 0593 | 1.17.00 | Gt North run | '88 | |
| Mike Ward | 1.23.18 | City of Sydney | 0587 | ||||
| Peter Truscott | 1.23.44 | Gold coast | 0794 | ||||
| Graham Butler | 1.23.59 | City of Sydney | 0586 | ||||
| Raymond Skinner | 1.24.01 | Internal half | 0988 | ||||
| Alan White | 1.24.20 | Sutherland | 0790 | ||||
| Philip Boswell | 1.24.23 | Sutherland | 0695 | ||||
| Jonathan Worswick | 1.24.30 | 1.22.20 | |||||
| Hugh Spencer | 1.24.40 | City of Sydney | 0586 | ||||
| Paul Killeen | 1.24.41 | SMH | 0593 | ||||
| Rod Lovel | 1.24.52 | SMH | 0596 | ||||
| Raymond Potter | 1.25.00 | SMH | 0595 | 1.17.30 | Watagan | 1986 | |
| Ian Henderson | 1.25.02 | SMH | 0595 | ||||
| Neil Mcgill | 1.25.15 | SMH | 0596 | ||||
| John Turner | 1.25.16 | Combination | 0788 | ||||
| Susan Roberts | F | 1.25.30 | SMH | 0593 | |||
| Murray Town | 1.25.32 | SMH | 0594 | ||||
| Derek Smith | 1.25.39 | Canberra | 0592 | ||||
| Kelvin Marshall | 1.25.44 | SMH | 0595 | 1.21.20 | Taralgon Vic | 0690 | |
| Phillip Barrow | 1.25.46 | SMH | 0595 | ||||
| Greg Byrne | 1.26.00 | Eloura | 0793 | ||||
| Tony Crosby | 1.26.15 | Internal half | 1988 | ||||
| John Preston | 1.27.44 | SMH half | 0593 | ||||
| Bruce Murray | 1.27.54 | West Dist jog | 0785 | ||||
| Peter Corte | 1.27.54 | SMH half | 0593 | ||||
| Brian Tailford | 1.27.57 | Gillawarna | 1985 | ||||
| John Hawkins | 1.28.02 | Internal | 0892 | 1.27.16 | S'thn Cross | 0489 | |
| Jack Woodward | 1.28.11 | Centennial park | 0988 | ||||
| Gary Leahey | 1.28.15 | Internal | 0892 | ||||
| John Whealy | 1.28.19 | Combination | 0788 | ||||
| Tina Campbell | F | 1.28.26 | City of Sydney | 1987 | |||
| Sue Hill | F | 1.28.30 | Greenbelt SA | 0583 | |||
| Geoff Taylor | 1.28.42 | SMH | 0593 | ||||
| Ian Whitfield | 1.28.49 | Gold Coast | 0788 | ||||
| Geoffrey Caban | 1.28.57 | SMH | 0595 | 1.28.00 | |||
| Terry Rose | 1.29.04 | SMH | 0592 | 1.19.00 | Westport NZ | 0287 | |
| Kevin O'kane | 1.29.10 | Internal half | 0387 | ||||
| Stephen Roach | 1.29.13 | Sutherland | 0686 | ||||
| Charles Reis | 1.29.30 | SMH | 0595 | ||||
| Graeme Shipley | 1.29.40 | SMH | 0594 | 1.26.09 | Bathurst | 0688 | |
| Tony Hoban | 1.29.48 | SMH | 0595 | ||||
| Stephen Lloyd | 1.30.50 | Canberra | 0590 | 1.12.21 | Romford UK | 0576 | |
| Philip Johnston | 1.30.59 | SMH | 0595 | ||||
| Dawn Tiller | F | 1.30.59 | Canberra | 0592 | |||
| Wendy Downes | F | 1.31.00 | WDJH half | 1985 | |||
| Roger Rigby | 1.31.00 | Internal half | 1989 | ||||
| Michael Royal | 1.31.00 | 1.27.00 | |||||
| Peter Hammerschmidt | 1.31.20 | SMH | 0594 | ||||
| John Plummer | 1.31.35 | Sutherland | 0687 | ||||
| Sarah Entwistle | F | 1.31.47 | Southern Cross | 0490 | |||
| George Herisson | 1.31.48 | SMH | 0595 | 1.21.30 | L. Illawarra | 1984 | |
| Clara Vucetic | F | 1.32.00 | SMH | 0595 | |||
| Andrew Grant | 1.32.00 | SMH | 0595 | ||||
| Keith White | 1.32.00 | SMH | 0595 | ||||
| Ken Edmondson | 1.32.38 | SMH | 0594 | ||||
| Graeme Nyland | 1.32.57 | SMH | 0594 | 1.30.27 | Hmbldt USA | 1090 | |
| Benny Hagberg | 1.33.04 | Anzac | 0490 | ||||
| John Shepherd | 1.33.08 | SMH | 0596 | ||||
| Peter Donnelley | 1.33.14 | Internal | 0392 | ||||
| Joan Boltz | F | 1.33.15 | Sutherland | 0791 | 1.29.15 | Cnberra Vets | 0787 |
| David Fahey | 1.33.19 | Striders | 0991 | ||||
| John Ross | 1.33.20 | Internal hkp | 0790 | ||||
| Ross Betts | 1.33.24 | Lane Cove | 0388 | ||||
| Edward Sharp | 1.33.30 | SMH | 0594 | ||||
| David Solomon | 1.33.40 | SMH | 0595 | 1.31.10 | Sutherland | 0691 | |
| Aiko Abbas | 1.33.54 | SMH | 0595 | ||||
| Michael Wilson | 1.34.00 | SMH | 0593 | ||||
| Keith Jackson | 1.34.04 | Internal | 0392 | ||||
| Cameron Mccullagh | 1.34.08 | ||||||
| Ron Daly | 1.34.50 | SMH | 0593 | ||||
| Paul Lunsmann | 1.35.04 | Sydney SMH | 0592 | ||||
| Alex Hamill | 1.35.12 | Sydney SMH | 0592 | ||||
| David Theriault | 1.35.38 | SMH | 0595 | ||||
| Susan Griffith | F | 1.36.00 | Striders | 1990 | |||
| Amanda Dawson | F | 1.36.22 | SMH | 0596 | |||
| Merri Mack | F | 1.36.30 | SMH half | 0593 | |||
| Ivan Freys | 1.36.46 | Internal | 0892 | ||||
| Rosalind Lloyd | F | 1.37.00 | Internal | 0390 | |||
| Lesley Maher | F | 1.37.08 | SMH half | 0592 | |||
| Jim Screen | 1.37.14 | SMH | 0596 | ||||
| James Howard | 1.37.28 | SMH | 0595 | ||||
| Joe Degabriele | 1.37.36 | SMH | 0595 | ||||
| Brenda Hamill | F | 1.37.58 | SMH | 0595 | |||
| Owen Denmeade | 1.38.30 | Sydney SMH | 0592 | ||||
| Bruce Christie | 1.38.30 | 1993 | 1.33.11 | Lane Cove | 1992 | ||
| Ian Manners | 1.38.44 | SMH half | 0593 | ||||
| Richard Hannan | 1.38.44 | SMH | 0595 | ||||
| Neil McPherson | 1.38.58 | SMH | 0596 | ||||
| Brian Taylor | 1.38.59 | Southern Cross | 0490 | ||||
| Breeda Kelly | F | 1.39.20 | SMH | 0596 | |||
| Manfred Fiedler | 1.39.50 | SMH | 0595 | ||||
| Steve Hitchcock | 1.40.00 | SMH | 0595 | 1.34.54 | R/Life Melb | 0886 | |
| Dick Bartlett | 1.40.29 | Internal | 0892 | ||||
| Jeanette Kristensen | F | 1.40.30 | Sunrider | 0994 | 1.30.00 | ||
| Iain Dow | 1.41.23 | Sydney SMH | 0592 | ||||
| Susan Marr | F | 1.41.36 | SMH | 0595 | |||
| Phil Madden | 1.41.42 | SMH half | 0593 | 1.38.50 | SMH | 0594 | |
| Alan Phillips | 1.42.24 | SMH half | 0593 | ||||
| Peter Cookson | 1.42.48 | SMH | 0595 | 1.34.27 | Sutherland | 0691 | |
| Graham Firkin | 1.42.53 | Internal | 0392 | ||||
| Tony Partridge | 1.43.54 | SMH | 0594 | ||||
| Fiona Pelly | F | 1.44.00 | SMH | 0595 | |||
| Bryce Courtenay | 1.44.52 | Sydney SMH | 0592 | ||||
| Cathy Verry | F | 1.45.00 | SMH half | 0593 | 1.39.38 | SMH half | 0892 |
| Elizabeth Campbell | F | 1.47.18 | Anzac | 0490 | |||
| Bill Blecha | 1.47.20 | Lane Cove | 1989 | 1.43.45 | Randwick | 1984 | |
| Lesley Clarke | F | 1.47.45 | Cocoa River USA | 0192 | |||
| Robi Russell | F | 1.48.12 | Internal | 0592 | |||
| Peter Butcher | 1.48.22 | Sunrider | 0994 | ||||
| Maxwell Coleman | 1.49.30 | SMH | 0596 | ||||
| Peter Johnson | 1.49.50 | SMH half | 0593 | ||||
| Elana Leigh | F | 1.50.00 | Cronulla | 0695 | |||
| Leo Leader | 1.50.14 | SMH | 0593 | ||||
| Penny Taylor | F | 1.50.22 | SMH | 0596 | |||
| Julia Stenton | F | 1.52.31 | Sutherland | 0691 | |||
| Margaret White | F | 1.53.26 | SMH | 0594 | |||
| Paul Glare | 1.53.49 | Internal | 0892 | 1.35.48 | USA | 1190 | |
| Rozanne Green | F | 1.54.56 | SMH | 0596 | 1.54.00 | Diggers | 1980 |
| Patrick Freeman | 1.55.26 | Bankstown | 1095 | 1.44.00 | RSA | 0886 | |
| Irwin Light | 1.55.34 | SMH half | 0593 | ||||
| Vicki Mcgill | F | 1.59.10 | SMH | 0596 | |||
| Ted Bailey | 2.01.30 | SMH | 0596 | ||||
| Margaret Gee | F | 2.02.30 | SMH | 0596 | |||
| Frank Dearn | 2.05.45 | Thornleigh Rty | 0591 | ||||
| Tom Burnell | 2.08.00 | SMH | 0595 | 1.55.00 | Gold Coast | 1987 | |
| Alan Tonge | 2.23.39 | Adelaide Grnblt | 1988 |