Newsletter of the Hobson’s Bay Running Club Inc...

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

November 2017

Jason Third Time

LuckyNew Details

Train with The Hobos

Handicapping Explained

From the Editor’s Desk

In this IssueFrom the President 3 From the Editor’s Desk 3 Physio Talk 4-5Know You Fellow Hobo 6Nutrition 7 Phar Lap 2 Mile 8-9 Summer Series 10 Rules Explained 10-11Handicapping 12-13Hobos Pacing Parkrun 14Snakes 15October Handicap 16-17Greenwich/Ted Joy Cups 18 -19 Helpers 19 Hobos Gear 20Train with the Hobos 20President:Mark Maloney9741 7587 0413 177 [email protected]:John GrayTreasurer:Peter Buissink [email protected] Committee:Tammy Gonzales, Kieran Leonard, Dolores Quinn Handicapper:Mick BeasleyEditor:Michael Slee9687 [email protected]

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

2 Hobson’s Bay Home Runs

Membership FeesFees are as follows:Single $45 ($40 to renew)Family $90 ($80 to renew)Pensioners and Students (full time) $25 ($20 to renew)

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

Our annual AGM takes place after the November Handicap at morning tea back in the old gatehouse. Don’t shy away. We would love to see some fresh faces on the committee for 2018, we particularly need to increase female representation. It is not a huge time commitment and helps to keep the club evolving. Your ideas may be just what we are looking for!

The October handicap had a huge turnout with Jason Rees finally getting the chocolates. There was a Hobo takeover at Maribyrnong Park Run with a pre-race talk by Peter Buissink spreading the gospel according the Hobos. Rob Falloon’s creation, The Phar Lap 2 Mile, had its second running and is going from strength

to strength. Another victory to Jason, followed

by a BBQ lamb roast dinner with all the trimmings enjoyed by all.

It is great to see Tuesday night track sessions so well attended and increasing numbers doing the Timeball run on Thursdays. Sunday runs from the gatehouse or at Nepwort Lakes are a great way to start a Sunday before you settle down to that coffee and a read of the Sunday papers.

Don’t forget our Christmas do at Back Alley Sally at 4 Yewers Street

Footscray on Saturday December 2nd, 6:30pm sharp. If you haven’t already please let Kieran know you are coming.

Finally, a sincere thankyou to everyone who helps out in even the smallest way. Your involvement and willingness to chip in is what makes ‘The Hobos’ such a great club to be a part of. On that note, on behalf of everyone at the Club I would like to thank Mark Maloney for his passion and enthusiasm over the last 8 years as President of The Hobson’s Bay Running Club. He leaves it in a very fit and healthy state and we look forward to running with him at handicaps and other special events as the years roll by. Thanks mate.

Michael

Hobson’s Bay Home Runs 3

with Michael Slee

Wow, it is an emotional time thinking of all the great years I have had as President of the Hobos.

It is sad to think it has come to an end but is also exciting to think of the possibilities change will bring.

As you will have noticed Michael Slee has put his hand up to be editor of HomeRuns, which is fabulous as I am sure he is loaded with fresh ideas.

On Saturday we are having the AGM and a new committee will be elected from the President down, if you wish to put your hat in the ring please do. We would very much like to have some input from the ladies in the club.

I would like to take this opportunity to thank every member of the committee over the last 8 years without you all I wouldn’t have lasted a year in the job and I hate to think

where the club would be, while it is not to demanding the club needs a strong committee.

I find it incredible how financially strong the club is now, the numbers of members we have training and the timing equipment we have.

The brilliant friendship we have with people backing other members when the set themselves big challenges. I personally will never forget the support Brian Armstrong gave me this year when I ran

a charity marathon on 3 weeks training; his support on the day helped a lot.

Brian’s efforts in getting members together for Sunday runs have become a corner stone of the club.

The Hobos provide the community of Newport and surrounding area with an amazing opportunity to train with others.

This has inspired me to do the same with Wynfit down in Wyndham and I am pleased to say the local have proved very eager to take up the chance to meet other runners and learn to train in a structured manner

Thank you every single one of you for the support you have shown me and I know I have lifetime friends and I will always be a hobo.

Mark Maloney

The Final Word From the President

So many wonderful kilometres in these colours.

Rob Falloon the creator of the very successful Phar Lap race.

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

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SPORTS AND REHABILITATION CLINIC

Physio Talkwith Abby Speakman

At this time of year, when the sun is shining and everyone is getting their summer bodies ready (which generally means a large increase ins running/training volume) we get a spike in the number of stress fractures that are presenting to the clinic. So today im going to talk you through the anatomy behind stress fractures, where they are most likely to occur and how to reduce the risk of developing one. .

What is a stress fracture?A stress fractures generally start

as microscopic cracks in the bone and if subjected to further loading it can increase in size and could eventually result in a full break of the bone. It most commonly occurs when there is a significant increase in the load put through the bone and ends up in an imbalance between breakdown of the bone versus new bone formation.

How common are they?It is estimated that 15-20%

of overuse injuries are stress fractures and are most commonly seen in activities where the legs are subjected to repetitive load such as running.

Where do they occur?Approximately 50% of stress

fractures occur in the tibia (shin bone) however stress fractures can occur in any bone such as bones of the feet, ankles, lower leg and thig/hip.

What causes a stress fracture?As mentioned above, stress

fractures generally occur when there is an increased rate of breakdown of the bone

when compared to the rate of regeneration. Now this could simply be from a significant increase in training volume but there are also a number of other factors that can influence the risks. These include:

- Age- Gender (more common in

females compared to males)- Bone quality- Medications- Radiation- Nutritional status- Osteoporosis- Imbalanced hormones- Sleep deprivation- Collagen abnormalities. Furthermore, factors such

as running mechanics, foot mechanics (footwear), and strength/control of the lower limb can also influence where load is directed and may predispose an athlete to an injury of this nature. E.g. a runner with increased foot pronation can increase the risk of developing a stress fracture around the shin.

Symptoms- Stress fractures generally start

out as a dull pain during activity but as the injury progresses most athletes will develop a sharp/pin point pain around the injured site.

- With respect to running in the early stages the pain may actually improve or remain static whilst running but often significantly increases AFTER a session (within the next hour or so)

- Pain at rest after doing an activity

- Pain and stiffness around the site in the morning

- May or may not have mild swelling/redness around the site

- Site is generally painful to touch

- Increased pain with weight baring

Getting a DiagnosisIt is often difficult to differentiate

a stress fracture from other injuries without a thorough assessment from a trained specliaist so its always best to seek advice if you have ongoing pain. You therapist may refer you for a scan (Xray or

bone scan) to confirm the presence of a stress fracture (note that stress fractures may not appear on an xray in the first 2-6 weeks in which case a bone scan would be recommended)

TreatmentThe main goal of treatment is

to give the bone the opportunity to heal and to address any contributing factors.

Initial StagePlease note that in some

situations, surgery may be indicated but here we will discuss conservative management of a stable, uncomplicated stress fracture.

- Cessation of any activity which may aggravate the injury

- The use of crutches/moon boot depending on pain levels

- Water therapy/cycling/upper body training

Middle Stage- Gradual increase weight baring

through the leg (once pain has settled)

- Strength and flexibility training- Commence work on running

mechanics (low weight baring)

Late Stage- Can start to increase impact

load through limb- Further progression of running

retraining- Plyometric work (jumping/

hopping)- Speed/power- Return to normal activities

Prevention• The key to reducing the risk of

stress fractures is to closely monitor training loads and ensure that there isn’t a significant increase in overall training volume. It’s important to note that it’s not just running volume that needs to be montiored but also other activities such as gym, walking, sport participation and any other recreational activities, that will also contribute to the risk and need to be considered.

• Ensure that your footwear is appropriate and should be changed every 6 months or so depending on your training volume (each pair usually maintains cushioning for up to 500km).

• Strength training can also help to reduce the risk of stress fracture by improving the muscles ability to absorb the force. This will also help with running mechanics

• Improvement of running technique (where appropriate).

If you have questions or injury concerns please give us a call or send us an email and we would be more than happy to help.

The end of the year is drawing in fast so we want to take this opportunity to say thank you to everyone at Hobson’s Bay Running Club for all of their support this year and we look forward to working with you all again in 2018. Wishing everyone a Merry Christmas and a safe and happy New Years!

From The Running Physiotherapy

Stress Fractures - reducing risk


Eat Well, Live Well, Run Wellwith Ali McAleese

Peter Buissink

Our long-time volunteer Money Manager who is searching to restore his youthful speed.

Born on 4th March 1959. Height: 176 cm, Weight: Should be 80 kg but it isn’t.Occupied as Branch Manager for a Transport Company.Married with 4 children and 1 grand-daughter.

Hobbies and interests outside running include being an avid soccer supporter and follower of slow horses!

Favourite Movies: Being There (1979) a Peter Sellers movie and most James Bond movies.Musical Interests: Happily enjoy most music genres including some classical.

“I first started running in high school, getting fit for soccer but didn’t take it up seriously until after the end of my soccer career”.

Best Running Times:100: 12.02sec800m: 2m38s 1500m: 5m00s 5km: 19m45s 10km: 43m00s in Hobart to City 1974Half Marathon: Never attemptedMarathon: No ambition to attempt

Greenwich Cup Wins/Placings: 1 Greenwich Cup win in 2002.Kenyan Egg Wins/Placings: 2 wins and several placings.

Methods of motivation:“Just love getting out running, to clear my head and make me feel good”.

Typical training week when in full training mode:Monday: Day offTuesday: Newport Track session.Wednesday: A run around Cherry Lake.Thursday: Early morning 5km run.Friday: Light jog.Saturday: Park Run.Sunday: Light run in the afternoon

Running career running highlight/s:Victories at Altona Vets over 400m where I was handicapped as if I was an Olympic Sprinter!2nd in 3000m walk at the 1982 Police Games. Greenwich Cup Victory in 2002.

Running career biggest disappointment/s: Injuries and not taking it too seriously before 35! Ed: Still time for that magical comeback.

Aims for the future:Want to get back to 5 minute kilometre pace for 5km and weight back to 80 kg.

Early days:“I was a reasonable sprinter and ran the Altona Vet’s for 10 years in Altona before they folded.Turned up to my do my first Hobos Hcp run at 8.00 pm! So had to wait a month for the next one to make my debut! I didn’t research it enough.”

Know Your Fellow Hobo

Peter Buissink giving it everything all the way to the line.

Nutrition that stays the sameThere is more debate than ever before on what to eat or not to eat for best health. Experts have updated guidelines reasonably regularly over the last 30 years as new evidence about certain foods and health comes to light. Celebrities advertise their competing ways of eating and media commentary shines a light on food myths.

With all these ongoing changes many people are confused about what the messages around healthy eating are. And many things have been updated over time and fads come and go.

In this whirlwind of information and confusion it’s important to pause and take a look at what remains the same – the constant best dietary advice. Here are some things that haven’t changed.

Vegetables are wonderfulEverything about vegetables is

great. Vegetables can be eaten

at every opportunity and in as many different ways as you can think of.

Have fruit every dayAustralians do pretty well on

fruit consumption. It’s perhaps not surprising as we have a bountiful supply that tastes great all year round. As with vegetables choose a variety for greatest benefit.

Avoid Processed meatProcessed meats like salami,

bacon and ham are high in salt and often high in nitrates too. They are also associated with increasing risk of bowel cancer and may contribute to risk of heart disease. As an alternative sandwich filler try sliced chicken or canned tuna. For breakfast try beans, avocado, fish instead or cheese.

Cut the junk There’s not a lot to say about

this one. We all know that junk food can cause weight gain and other food related conditions.

Cut down portions of sweets and fatty snack foods or meals and have them less often.

You don’t need sugary drinks Cut back. Cut them out if you

can. Olive oil is a good choiceFor all the controversy about

fats and oils olive oil comes out a good choice time and time again.

Grainy foods are your friendsCarbs get a bad wrap

sometimes and we may have thrown the baby out with the bath water here. While advice on carbs has changed and we are advised to cut back on refined carbohydrates we can all continue to enjoy the grainy versions. So enjoy grainy breads, brown rice, quinoa, oats and barley.


As a precursor to the Melbourne Cup on the following day, a group of around 30 keen runners gathered at Altona Coastal Park on Monday evening to contest 2 miles on a cool, and luckily not too windy night. The race is located at the old Williamstown Racecourse where Phar Lap ran and won the Goodwood Stakes on 23rd August 1931 as a five year old. He also won the Melbourne Cup, in 1930, as well as two Cox Plates and an AJC Derby.

The Hobo’s run was over a predominantly flat exposed course just like the Cup at Flemington, with a part circuit followed by a full circuit also like the Cup, but run on a concrete path rather than nice soft turf. That said, for those who have never run on a racecourse, the grass is not short to suit us mere mortals and the surface is full of sizable pock-mark indentations from the pounding of all those horse’s hooves.

This year for interest and a point of difference from last year, the race was run in an anticlockwise direction, being the same direction as all horse races in Victoria (and athletic tracks races for that matter). The purists could say last year we ran the Sydney Cup. Phar Lap did win three races over 2 miles and longer in Sydney.

Our timekeeper/handicapper set the tone arriving dressed in his Royal Ascot racing attire. People mingled for a while, warmed up and made

their way to the massed start location at the back of the course, with a dropped flag sending them on their way. Phar Lap’s special NZ representative Nathan Tumaru (Phar Lap was born in Timaru, NZ) quickly took the lead and was never headed although Ireland’s Adrian Boyle did make up some ground on Nathan on the second circuit with Australia’s Brain Armstrong holding third position through the first time and maintaining it through to the finish. The race provided good viewing for the spectators with some sizable groupings passing by the finish line the first time in proximity with each other in the middle of the field.

Nathan took line honours, repeating his performance of last year, recording the fastest time of 11:07 with Jason Rees winning the sealed handicap to continue his recent winning

form with Kjetil Wormnes and Ildiko Plaganyi filling the minor handicap places.

The Hobos “Phar Lap” sealed handicap is different from every other handicap event that the club runs. It is a ‘shotgun’ start with a lot of bustling for position on a narrow track. The race very quickly settles as competitors race towards the finish line. Finish times are then compared against the secret handicaps to see whether they run ran faster or slower than expected, and by how much. So, first past the post is not necessarily the winner of this handicap. It is sort of the reverse of the monthly handicap, the 1500m gifts and our cross-country event where the handicaps stagger the start with the aim of the field all crossing the line at a given time. The Phar Lap 2 Mile starts runners together and re-arranges the finishing order based on how well a runner ran against their predicted time and secret handicap.

Living up to our well-earned reputation as a ‘social club with a running problem’, we make the most of the race being on Cup Eve with a post-race BBQ Lamb Roast complete with salads, jacket potatoes, fresh bread and deserts in a nice sheltered part of the park adjacent to the finish line. Trophies were awarded and everyone went home with daylight fading, feeling well fed, happy and healthy.

Rob Falloon

The 2nd Phar Lap 2 Miles

Eligible1 Jason Rees -0:27.1 12:56 13:23 5:06.7 7:49.72 Kjetil Wormes -0:20.4 13:21 13:42 5:20.0 8:01.83 Ildiko Plaganyi -0:12.0 18:39 18:51 7:29.6 11:10.14 Niall McMahon -0:11.5 14:42 14:54 5:57.2 8:45.45 John Gray 0:04.0 12:12 12:08 4:50.0 7:22.56 Michael Slee 0:04.7 14:27 14:22 5:32.7 8:54.87 Kieran Leonard 0:06.5 11:56 11:49 4:49.4 7:06.78 Adrian Boyle 0:10.2 11:13 11:02 4:34.4 6:38.79 Aaron Mcaleese 0:10.8 12:22 12:11 5:01.5 7:20.9

10 Carlo Sgro 0:12.8 12:36 12:24 4:58.0 7:38.811 Ken Smith 0:14.2 18:59 18:45 7:40.4 11:19.312 Phoebe Gray 0:14.4 18:47 18:32 7:33.9 11:13.513 Brian Armstrong 0:15.0 11:49 11:34 4:42.2 7:06.814 Una Manicle 0:15.5 18:17 18:01 7:06.3 11:10.915 Nathan Tumaru 0:16.8 11:07 10:50 4:17.4 6:49.616 Kate Milnes 0:22.0 12:39 12:17 5:07.6 7:32.217 Diana Watson 0:22.1 19:45 19:23 7:37.5 12:07.618 Matt Bourke 0:29.1 13:05 12:36 5:16.6 7:49.119 Alison Mcaleese 0:30.4 13:56 13:26 5:30.9 8:26.120 Terry Pearce 0:39.1 12:19 11:40 4:53.6 7:25.821 Patrick Slee 0:45.1 17:38 16:52 6:45.8 10:52.322 Peter Buissink 0:49.0 18:38 17:49 7:13.4 11:24.823 Russell Johnson 1:00.2 13:49 12:49 5:30.3 8:19.024 Mark Maloney 1:17.1 14:56 13:39 5:53.1 9:03.1

Guests1 Jeremy Milnes -1:05.4 13:26 14:32 5:32.1 7:54.72 Sara Bienas-Taneza -0:26.6 15:11 15:37 6:14.0 8:57.33 Andrew Timmis -0:14.3 12:44 12:58 4:58.9 7:45.24 Kim Taneza 0:09.0 13:38 13:29 5:42.3 7:56.45 Matt Parkes 0:47.5 15:10 14:22 6:01.8 9:08.66 Linda Trinh 2:42.6 21:28 18:45 8:12.8 13:15.37 Helen Spivey DNF 17:58 7:31.2

Hobos "Phar Lap" Sealed Handicap 2017Pos Name Performance Elapsed Target Split 1 Split 2

1

Eligible1 Jason Rees -0:27.1 12:56 13:23 5:06.7 7:49.72 Kjetil Wormes -0:20.4 13:21 13:42 5:20.0 8:01.83 Ildiko Plaganyi -0:12.0 18:39 18:51 7:29.6 11:10.14 Niall McMahon -0:11.5 14:42 14:54 5:57.2 8:45.45 John Gray 0:04.0 12:12 12:08 4:50.0 7:22.56 Michael Slee 0:04.7 14:27 14:22 5:32.7 8:54.87 Kieran Leonard 0:06.5 11:56 11:49 4:49.4 7:06.78 Adrian Boyle 0:10.2 11:13 11:02 4:34.4 6:38.79 Aaron Mcaleese 0:10.8 12:22 12:11 5:01.5 7:20.9

10 Carlo Sgro 0:12.8 12:36 12:24 4:58.0 7:38.811 Ken Smith 0:14.2 18:59 18:45 7:40.4 11:19.312 Phoebe Gray 0:14.4 18:47 18:32 7:33.9 11:13.513 Brian Armstrong 0:15.0 11:49 11:34 4:42.2 7:06.814 Una Manicle 0:15.5 18:17 18:01 7:06.3 11:10.915 Nathan Tumaru 0:16.8 11:07 10:50 4:17.4 6:49.616 Kate Milnes 0:22.0 12:39 12:17 5:07.6 7:32.217 Diana Watson 0:22.1 19:45 19:23 7:37.5 12:07.618 Matt Bourke 0:29.1 13:05 12:36 5:16.6 7:49.119 Alison Mcaleese 0:30.4 13:56 13:26 5:30.9 8:26.120 Terry Pearce 0:39.1 12:19 11:40 4:53.6 7:25.821 Patrick Slee 0:45.1 17:38 16:52 6:45.8 10:52.322 Peter Buissink 0:49.0 18:38 17:49 7:13.4 11:24.823 Russell Johnson 1:00.2 13:49 12:49 5:30.3 8:19.024 Mark Maloney 1:17.1 14:56 13:39 5:53.1 9:03.1

Guests1 Jeremy Milnes -1:05.4 13:26 14:32 5:32.1 7:54.72 Sara Bienas-Taneza -0:26.6 15:11 15:37 6:14.0 8:57.33 Andrew Timmis -0:14.3 12:44 12:58 4:58.9 7:45.24 Kim Taneza 0:09.0 13:38 13:29 5:42.3 7:56.45 Matt Parkes 0:47.5 15:10 14:22 6:01.8 9:08.66 Linda Trinh 2:42.6 21:28 18:45 8:12.8 13:15.37 Helen Spivey DNF 17:58 7:31.2


1Ineligible

1 Chris Lang 0:38.3 12:31 11:52 4:56.0 7:35.1


2

Ineligible1 Chris Lang 0:38.3 12:31 11:52 4:56.0 7:35.1


2

Monday November 7th 2017 6.45pm

Kieran Leonard and John Gray lead a long line of Hobos on the Phar Lap course.

Jason Rees takes out the Phar Lap 2 Mile.


The Inaugural Summer Series … so far

Our new ‘Summer Series’ of events is going great guns. Its structure is based around the grouping of three existing events. Namely the well established Spring and Christmas Gifts, each a 1500m event run at Newport Athletics Track and also the newer ‘Phar Lap 2 Mile’ which, as you have just read, had its second running on Cup Eve at the old Williamstown Racecourse in Altona. Still very much a work in

progress, the idea of the series is to award points for placings (see table below) in each event to determine the overall winner of the Summer Series.

The philosophy behind it is to add a little extra spice to the end of the year, especially but not exclusively, for those not in the hunt for the Greenwich and Ted Joy Cups. The beauty of it is that it allows many of those who train with us mid-week to join in and experience what else we do and how much we enjoy it whilst we do it.

As it is still an evolving

series there has been some consideration of adding another event in the New Year sometime to maintain the enthusiasm and start 2018 with a bang. If you have any thoughts or ideas for ‘novel events’ speak to anyone on the committee.

And the current leaderboard for the ‘Summer Series’ is as follows:

21 Jason Rees17 Michael Slee10 Kieran Leonard9 Kjetil Wormes8 Phoebe Gray8 Ildiko Plaganyi7 Hamish Munro7 John Gray7 Niall McMahon5 Nathan Tumaru4 Diana Watson4 Aaron McAleese3 Andy Grant3 Adrian Boyle1 Carlo Sgro

We would love to see a huge crowd for the Christmas 1500m Gift on Tuesday 19th December, 6:00pm at the Newport Athletics Track. So, put it in your diary, make sure your phone gives you a reminder and make the leaders really earn their points, then join us for a Christmas BBQ.

Michael Slee

Points Race 1 (Spring Gift) Race 2 (Phar Lap 2 Mile)12 Michael Slee Jason Rees9 Jason Rees Kjetil Wormes8 Phoebe Gray Ildiko Plaganyi7 Hamish Munro Niall McMahon6 Kieran Leonard John Gray5 Nathan Tumaru Michael Slee4 Diana Watson Kieran Leonard3 Andy Grant Adrian Boyle2 Aaron McAleese Aaron McAleese1 John Gray Carlo Sgro

The rules for the Handicap have recently been updated to reflect the evolution of the event over the years. There have been many

versions of the Rules over the years, and one of the first parts of this exercise was collating all the different starting points, and resolving discrepancies. There have also been a few changes and additions to reflect discussions and decisions by the Committee, and sections have been added to include Gifts and events such as the Spring Handicap and Phar Lap events.

Guest Fees have been abolished, however guests are restricted to three events in twelve months before they are expected to become members. There were several reasons for this, not the least of which being competition from Parkrun which is free. Ultimately, we want guests to attend, and we want to convert guests into members, so this reduces the barrier to entry, removes the administrative nuisance of collecting fees, and provides an incentive for regular guests to become members.

One additional constraint has been added to the Ted Joy – a lower age limit of twenty. The reasoning behind this goes back to the purpose and intent of the Ted Joy Cup – to provide a target for regular participants in the Greenwich Cup, who by the nature of this regular participation are at a disadvantage in the Greenwich Cup. The easiest way to win the Greenwich Cup is through a sustained and significant

improvement throughout the year to secure lots of bonus points, and after a couple of years of regular participation most of the available margin for improvement has been used up and Bonus Points are harder to attain.

This lower age limit is to close a loophole whereby a young member who has already run forty times before their sixteenth birthday is eligible for both Cups in the first year that they can challenge for either. And unlike most contenders for the Ted Joy where biology is

slowing them down, young members are also at the age where biology is strongly in their favour.

There is also now a clause to handle “significantly inconsistent” performances. The integrity of the Handicap relies on members having sensible handicaps, and sensible handicaps are dependent on reliable data. What constitutes a “significantly inconsistent” performance is not defined, not least because it is extremely difficult to find a sensible definition which

covers all situations. In general, however, it will be obvious when it occurs.

The intent of this clause is to make it easier to bring runners into the field following loss of form or injury. A runner who has dropped back (say) two

minutes over ten months and is currently four minutes outside their AGPB currently presents a bit of a dilemma. If they are handicapped on current form, then there is a risk that they suddenly come good again, and beat everyone by well over a minute – something which is not fair for the

rest of the field. But if they are handicapped to

cover that risk, then it is quite likely they will finish two minutes down, and see little point in turning up – something which is not fair on them. The purpose of this clause is to make it easier to avoid the latter, yet still protect the field from the consequences of the former.

It is worth pointing out that a PB (or AGPB) of thirty seconds or more is unlikely to be sufficient to trigger “significantly inconsistent” – it has to be seen in context. There have been a number of such performances this year, and each has been consistent with previous results. But a PB of one second after a year of not coming within three minutes of a PB…

Mick BeasleyNote the complete Rules can

be found on the websitewww.hobos.org.au

Rules Explained

Our much loved Handicapper Mick Beasley.


Guests are handicapped to finish 30 seconds behind the nominal finish time.

Winners of the Handicap will be handicapped such that a significant improvement (generally in the range 20-30 seconds) over their winning performance will be required to achieve the nominal finish time in the shorter of their next six participations or twelve months.

Members who do not participate regularly will be moved back in the field.

For the purposes of Rule 20 (“If a performance in the Handicap is significantly inconsistent with previous performances…”) “significantly inconsistent” is intended to ensure fair competition for regular participants, and to cover instances such as those where a member’s Handicap has been eased over a period of time due to poor results only to followed by a dramatic and inconsistent improvement. It is not intended to cover cases where a member trains hard to

achieve a significant PB from a credible base Handicap.

Handicaps can be adjusted using any information considered relevant, with prior performances in the Handicap being a primary source of information.

AGPB GuidelinesThe purpose of the AGPB is

to recognise that PBs obtained in younger years become physically unobtainable as people age. Tables are compiled for Masters Athletics for this purpose and updated

Latest Tables for AGPB Corrections Age 5 km (M) 5 km (F) Age 5 km (M) 5 km (F)

20 1.0000 1.0000 60 0.8131 0.7966

21 1.0000 1.0000 61 0.8064 0.7869

22 1.0000 1.0000 62 0.7997 0.7772

23 1.0000 1.0000 63 0.7930 0.7674

24 1.0000 1.0000 64 0.7863 0.7577

25 1.0000 1.0000 65 0.7796 0.7480

26 1.0000 1.0000 66 0.7729 0.7383

27 1.0000 1.0000 67 0.7662 0.7286

28 0.9997 1.0000 68 0.7592 0.7189

29 0.9987 1.0000 69 0.7515 0.7092

30 0.9970 1.0000 70 0.7433 0.6995

31 0.9947 0.9998 71 0.7344 0.6898

32 0.9918 0.9990 72 0.7249 0.6801

33 0.9882 0.9977 73 0.7147 0.6703

34 0.9839 0.9959 74 0.7040 0.6606

35 0.9790 0.9935 75 0.6926 0.6509

36 0.9734 0.9906 76 0.6806 0.6412

37 0.9672 0.9871 77 0.6680 0.6315

38 0.9605 0.9831 78 0.6547 0.6218

39 0.9538 0.9785 79 0.6408 0.6120

40 0.9471 0.9734 80 0.6263 0.6013

41 0.9404 0.9678 81 0.6112 0.5897

42 0.9337 0.9616 82 0.5955 0.5772

43 0.9270 0.9549 83 0.5791 0.5637

44 0.9203 0.9476 84 0.5621 0.5493

45 0.9136 0.9398 85 0.5445 0.5340

46 0.9069 0.9314 86 0.5262 0.5177

47 0.9002 0.9225 87 0.5074 0.5004

48 0.8935 0.9131 88 0.4879 0.4823

49 0.8868 0.9034 89 0.4678 0.4632

50 0.8801 0.8937 90 0.4470 0.4431

51 0.8734 0.8840 91 0.4257 0.4221

52 0.8667 0.8743 92 0.4037 0.4002

53 0.8600 0.8645 93 0.3811 0.3773

54 0.8533 0.8548 94 0.3578 0.3535

55 0.8466 0.8451 95 0.3340 0.3288

56 0.8399 0.8354 96 0.3095 0.3031

57 0.8332 0.8257 97 0.2844 0.2764

58 0.8265 0.8160 98 0.2586 0.2489

59 0.8198 0.8063 99 0.2323 0.2204

60 0.8131 0.7966 100 0.2053 0.1909

2015 Figures taken from

http://runscore.com/Alan/AgeGrade.html

Handicapping Guidelines

from time to time. The current tables were issued in 2015.

In general, the AGPB is based on the fastest age-corrected time of the preceding three years provided the member has participated in six handicaps in the previous years. No age-corrections will be applied until the member is at least 35 years old.

For simplicity, the member’s age on the 1st January is used for all calculations for that calendar year.

The AGPB can also be manually adjusted if it is clearly unfair due to changing circumstances – for example if a member scores no bonus points in a year despite participating in six or more events.

The prized Kenyan Egg.

If the handicapping is right the finish should be close.


Emergency Care for Snake BitesWith summer finally arriving there are a lot more people out and about. However, the warm weather also brings out the snakes. Although people might not generally think of snakes being in city areas they can definitely be found around water and parklands (such as Newport Lakes). The most common snakes around Melbourne are tiger snakes and lowland copperheads, both venomous.

As a runner the way you are unlikely to get bitten by a snake. This is because they are sensitive to the vibrations from your foot fall, which is heavier

than walkers. However it can still happen, most likely by stepping on a snake, and more likely if you go off designated paths into long grass.

Although envenomation (systemic poisoning from the bite) is rare you won’t know at the time whether or not this has occurred, and it can take an hour or more for symptoms to appear. Therefore all known or suspected snake bites need to be treated as potentially life-threatening and urgent medical aid sought.

Signs and symptoms vary depending on the type of snake but can include: immediate/delayed pain at the bite site, bite marks (not always obvious), double or blurred vision, drowsiness or dizziness, nausea and vomiting, headache, drooping eyelids, swelling, bruising or bleeding from the site, difficulty speaking or swallowing, difficulty breathing and limb weakness or paralysis.

The first step, as in any emergency, is to follow DRSABCD. Call 000 for an

ambulance. While waiting for the ambulance have the patient lie down and keep still. Reassure them. Apply a pressure bandage (preferably crepe) over the bite site as soon as possible. Apply a firm crepe or elasticised roller bandage to the affected limb. Start just above the fingers or toes and continue as far as you can reach (including over the bite). Use more than one bandage if you need to. If no bandage is available then use clothing or some other material. The bandage needs to be tight but not so tight to cut off blood supply to the fingers/toes.

Splint the bandaged limb to immobilise it, keeping the patient lying down and completely still. Write down the time of the bite and when the bandage was applied. Stay with the patient until medical help arrives.

DO NOT do the following: wash venom off the skin, cut the bitten area, try to suck venom out of the wound, use a tourniquet or try to catch the snake.

Diana Watson

When running trails or near the bay snakes are around.

John Gray in the Parkrun Hi vis top paces people to 23 minute pbs.

The Hobos are all very supportive of parkrun and are regular parkrunners, so when Diana Watson suggested that the Hobo’s provide the pacers at Maribyrnong parkrun in November, there was no shortage of volunteers.

Diana is a Maribyrnong regular and her parkrun provides pacers on the first Saturday of each month.

We had a great turnout, with hobo’s providing all of the pacers;

21 min Kieran23 min John25 min Brian27 min Carlo29 min Mick31 min Peter33 min Adrian35 min Michael

In addition we had Diana, Paul Wilkie, Russell Johnson and Jomar providing an almost clean sweep of the event helper roles.

We also had Phoebe, Ildiko,, Aaron & Ali, Niall, Martin, Sue and Nic competing.

I’ve never been a big fan of

pacers- the few events I had done with pacers, never have pacers that suit me; they are either way too slow or way too fast, never just right.

I had also never had the opportunity before to be a pacer, but I knew you needed to pick a pace you can do comfortably. The slow slots filled fast with Brian taking a holiday at 25 minutes, and Adrian an even bigger holiday at 33 minutes. I picked 23 as I didn’t want to have to run unnaturally slow, and calculated I would need to run at 4:36 pace.

Once the run started I quickly settled into my pace but felt a responsibility to run as close as possible to my advertised pace, so was checking my pace on my Garmin about twice every minute. My problem was that each time someone passed me I would unconsciously speed up , even though I kept telling myself to not chase them. I ended up being able to keep my pace between 4:30 and 4:40, and finished on exactly 23:00.

When I passed runners, they

often told me they had been hoping it wasn’t me behind them.

Around the 4th kilometer I seemed to have accumulated a bunch behind me , and one by one, they passed me in a last surge for the finish.

Immediately after the run I was surprised by the number of people who came over and thanked me for helping them to beat their goal time or pb, which was very satisfying.

Kieran and Brian both “dragged” runners to pb’s too.

Michael got a special mention from Mick later for coming within a few seconds of his pace target without the aid of a garmin- not sure if that was a backhanded implication or a forehand compliment coming from our handicapper!!

Being a pacer was an unexpectedly rewarding experience I would recommend to anyone who can run a steady pace, even if you do need a Garmin and a few satellites to do it.

John Gray

Hobos’ Maribyrnong pacing


October Results

A field of 43 runners made the October Handicap one of the largest in recent years and Jason Rees after an agonising number of top three finishes finally had success. As he accepted his Kenyan ‘fertility’ Egg he commented that, “all the Tuesday night track sessions have finally paid off”. Jason has been a regular on Tuesdays and like many others puts in a huge effort, using the track work to fine tune pace and speed. It certainly paid off in Saturday’s race to the line, which saw Jason beat his PB by 30 seconds. In second place was Rob Falloon, with Robyn Dols-Ringleben in third, both showing a welcome return to top form.

The October handicap saw some excellent times. The quickest run of the day was Andy Grant with a time of 18:33 (which isn’t his best!). There was also a bunch in the 19s: Adrian Boyle (19:02), Brian Armstrong (19:12), Kieran Leonard (19:13), John Gray (19:21), Terry Pearce (19:48) and Carlo Sgro (19:59).

There was also some amazing action on the PB front. Kjetil

My Precious! Jason finally gets his Kenyan Egg.

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Jason Rees captures his prized Kenyan Egg.

Wormnes ran an amazing 1 minute and 16 seconds faster than his PB, whilst John Gray (PB of -0.21) and Sue Walker (AGPB of -0.08) also ran out of their skins and finished 5th and 6th respectively, maximizing their bonus points for the Greenwich Cup. Ray Barnard also matched his AGPB but with such a large field missed out on precious placing points.

With two events to go, Sue Walker has a healthy lead, but both Ray Barnard and Jason Rees can still catch her. Meanwhile, John Gray can still

catch Ray in the Ted Joy, and the way he’s running at the moment...

It was fantastic to see a number of old and familiar faces returning for their first handicap in a while. It helped create a great atmosphere for a run in perfect conditions. So, make sure you run in the last two handicaps for the year so that you can witness the nail biting finish to our Cups competitions from the best seat in the house.

Michael SleeApprentice Editor


1. Sue Walker 15 29 32 31 29 (20) 22 29 24 27 223 a2. Ray Barnard 32 32 26 26 (20) 26 29 5 16 19 210 e3. John Gray 23 25 (20) 21 23 23 17 24 32 28 199 e4. Jason Rees 10 6 12 9 23 31 (20) 30 31 32 189 n5. Alison Mcaleese 16 18 31 20 32 (20) 32 11 180 n6. Aaron Mcaleese 20 12 30 27 23 (20) 31 15 178 n7. Phoebe Gray 19 12 (20) 32 30 5 18 11 15 157 n8. Adrian Boyle 21 21 13 23 29 24 (20) 5 156 n9. Carlo Sgro 26 24 5 5 15 (20) 6 12 26 134 n10. Kieran Leonard 25 24 16 18 (20) 21 124 e11. Ann Girvin 15 16 18 28 (20) 5 16 5 123 e12. Rob Falloon 12 9 11 11 12 (20) 8 15 24 114 e13. Kjetil Wormnes 10 18 10 30 (20) 20 108 n14. David Walker 9 10 7 8 11 16 (20) 13 10 97 a15. Brian Armstrong (20) 8 5 5 (10) (10) 16 16 10 6 96 n15. Michael Slee (20) 7 9 6 6 13 14 20 7 5 96 e17. Andy Grant 17 24 25 19 10 95 n18. Daniel Rees 17 19 32 25 93 n19. Mark Maloney 7 10 (20) 5 (10) 5 7 10 16 11 91 e20. Robyn Dols-Ringleben 13 5 (20) 12 17 18 85 n21. Ken Smith 8 5 10 (20) 5 5 11 18 6 83 e21. Mick Beasley (20) 5 8 (10) (10) (10) (10) 5 (10) 83 n23. Ildiko Plaganyi 9 5 5 (20) 5 9 5 22 80 n24. Dolores Mc Laughlin 27 (20) 5 13 7 7 79 n24. Peter Buissink 5 (20) (10) 9 10 10 (10) 5 79 e26. Diana Watson 18 10 10 11 (20) 5 74 n26. Eero Keranan 10 10 10 (20) 11 13 74 a28. Niall McMahon 12 11 10 12 6 (20) 71 n29. Graham Edwards 5 (20) 5 5 17 8 5 65 e30. Katrina Lange 10 (20) 10 9 14 63 n31. Michael Musgrove (20) 5 5 10 8 6 5 59 e32. John Ayton (20) 6 10 7 8 5 56 e33. Kate Milnes 18 13 (20) 51 n34. Thomas Glover 10 10 10 10 10 50 n35. Laura Smethurst 10 10 5 10 5 9 49 n36. Ian Milne 17 16 13 46 n37. Una Manicle 18 5 10 6 5 44 n38. Martin Mankowski 10 10 10 12 42 n39. Aidan Keranen 10 10 10 10 40 e39. Terry Pearce (20) (10) 5 5 40 e41. Patrick Slee 5 7 5 6 10 5 38 a42. Don Hampshire 5 5 5 5 5 5 5 35 e

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

1

1. Ray Barnard 32 32 26 26 (20) 26 29 5 16 19 2102. John Gray 23 25 (20) 21 23 23 17 24 32 28 1993. Kieran Leonard 25 24 16 18 (20) 21 1244. Ann Girvin 15 16 18 28 (20) 5 16 5 1235. Rob Falloon 12 9 11 11 12 (20) 8 15 24 1146. Michael Slee (20) 7 9 6 6 13 14 20 7 5 967. Mark Maloney 7 10 (20) 5 (10) 5 7 10 16 11 918. Ken Smith 8 5 10 (20) 5 5 11 18 6 839. Peter Buissink 5 (20) (10) 9 10 10 (10) 5 7910. Graham Edwards 5 (20) 5 5 17 8 5 6511. Michael Musgrove (20) 5 5 10 8 6 5 5912. John Ayton (20) 6 10 7 8 5 5613. Aidan Keranen 10 10 10 10 4013. Terry Pearce (20) (10) 5 5 4015. Don Hampshire 5 5 5 5 5 5 5 3516. (p) David Wells 5 5 5 10 5 3017. Steve Glover 11 5 5 5 2618. John Becroft 5 5 5 5 5 2519. Ken Carter 5 10 15

(p) Have not completed 40 runs/walks but could still do so by the end of 2017

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

Number of records: 19

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

1

The Greenwich Cup The Greenwich Cup

2017 Handicap Month HelpersMONTH HELPER 1 HELPER 2 HELPER 3 HELPER 4

July Rob Falloon Allison McAleese Jason Rees Aaron McAleese

August Kate Milnes Sue Walker Diana Watson Eero Keranen

September Kieran Leonard Laura Smethurst Adrian Boyle Ian Milne

October Andy Grant Niall McMahon Una Manicle John Becroft

November Daniel Rees Don Hampshire Patrick Slee TBA

December Kenneth Carter Kjetil Wormnes TBA TBA

** 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.

The Ted Joy Cup

20 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 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 6:15pm 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

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