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

November 2018

Strong Result For The President

Train with The Hobos

ELECTION DAYJoin On The Hobos Committee

And Make A Difference

Rob Takes October Win

From the Editor’s DeskIn this IssueFrom the Editor’s Desk 3 Nutrition 4President 5 Phar Lap- TheSummer Series 6-7 October Handicap Report 8-9Greenwich/Ted Joy Cups 10-11 Helpers 11 Hobos Gear 12 Train with the Hobos 12

President:Rob FalloonSecretary:John GrayTreasurer:Peter Buissink peterbuis@optusnet.com.auHandicapper:Mick BeasleyEditor:Michael Slee9687 0157michaeljslee58@gmail.comCommittee Members:Brian Armstrong, Mick Beasley, Adrian Boyle, Peter Buissink, John Condon, Rob Falloon, Andrew Grant, John Gray, Phoebe Gray, Kieran Leonard, Alison McAleese, Aaron McAleese, Dolores McLaughlin, Terry Pearce, Martin Mankowski, Jason Rees, Michael Slee, Diana Watson

Website:www.hobos.org.au Email: enquiries@hobos.org

Newsletter Design: Mark Maloney

2 Hobson’s Bay Home Runs

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

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

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

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

The NEW Club Colours

A number of Hobos started their ‘Run Leader’ training

this week. A big pat on the back to them all for stepping up and making the commitment to help share the load at our practice sessions, especially Tuesdays at the track. By and large Eero Keranen has directed our Club track sessions since he and Sara started the Hobos all those years ago.

It is a very healthy sign that the club is looking towards the future by encouraging members of all running abilities to increase their involvement in what we do in between handicaps.

I found the following list when doing some

reading about coaching myself. The list names things a runner can change which can improve performance, but and it is a big but, they are not skill or talent related. Each ‘thing’ reflects a runner’s approach and mindset. As is often the case the list applies equally well to other things we do besides running. It certainly relates very closely to leadership and coaching.

To our future ‘Run Leaders’, the act of putting up your hand and taking the plunge required most of the 10 things on the list. You are already leading and making a difference - WELL DONE!

Hobson’s Bay Home Runs 3

with Michael Slee

Fees due from January 1 2019

Committee Meetings(Tuesdays after track)AGM 24th NovemberWed 21&28 November8th December

Forthcoming EventsChristmas Gift (1500m), 18th December, TrackLevel 1 Run Leader TrainingHobos Christmas PartySaturday, December 8, 2018 at 7 PMPrince Albert Hotel Book with Martin Mankowski

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

President’s Report 2018

A year has almost passed since I somewhat reluctantly I took on the position of president of the

club, and a busy but fruitful year it has been.

Club membership remains strong above 90 with the club shirt worn proudly far and wide within Victoria and further afield. The club weekly training sessions continue to form the core strength of the club, in-particular the Tuesday Nights at the track regularly attended by 30 plus members (even in the middle of winter), the Thursday Night time-ball runs and the longer runs on Sundays. Eero Keranen for his coordination of training at the track on Tuesday nights with the support of others (we know who you are) and Brian Armstrong on Sundays deserve special mention for the effort they put in providing pathways and support for people to improve. The spin off social events both organised and ad hoc are very active (and growing) with Brian Armstrong and Martin Mankowski (and more recently John Gray) keeping our Facebook and club website in order and ticking over nicely.

Through the club developing a closer relationship with Athletics Victoria (AV), 18 members are currently participating in a Level 1 Recreational Run Leaders Course, from which the club is contemplating supporting some through to higher accreditations, to expand upon the clubs existing mentoring and training capabilities.

The club remains financially strong with the ongoing help of our sponsors and the money raised at the annual Bunnings BBQ. The money has been put to good use in recent years with the purchase of items such as our electronic timing

system, laptop computer and clock whilst still maintaining low club fees. And thanks to Peter Buissink, our Treasurer, for keeping the club finances in order.

Our local community presence remains strong through our volunteering and participation in local events with Park Runs a good example. The club hopes to develop these links further through developing a closer relationship with council and other local groups and more local publicity. A step in this direction is our hosting the Xmas Gift night on Tuesday 18th December as a joint get together with the co-tenants of the Newport Track, Williamstown Athletic Club and Williamstown Little Athletics. Please come along and make it a successful evening. Remember, it’s Race 4 of the Daylight Saving Series.

A thank you to the volunteers at our successful club events, especially Peter Buissink for his ongoing coordinating of event registration and Mick Beasley for his management of the timing system, results and (love him or hate him) handicapping.

And a huge thank you to John Gray, the Club Secretary who has

President’s Monthly Musingswith Rob Falloon

put in a huge amount of work for the club all year, on all matters far too long to list here.

And thanks to all on committee, named in full here, who have all made valuable contributions;

Brian Armstrong, Mick Beasley, Adrian Boyle, Peter Buissink, John Condon, Rob Falloon, Andrew Grant, John Gray, Phoebe Gray, Kieran Leonard, Alison McAleese, Aaron McAleese, Dolores McLaughlin, Terry Pearce, Martin Mankowski, Jason Rees, Michael Slee, Diana Watson.

My personal opinion is the club should continue with a large committee in the coming year, but with a more formal sub-committee structure, with members selecting involvement in sub committees with strategies and initiatives that align with their areas of expertise or interest.

So please put your hand up to join committee at this Saturday’s AGM. And remember, the November Handicap is also Race 3 of the Daylight Saving Series.

And a parting thanks to Michael Slee and Mark Maloney for putting my words into print in another excellent Newsletter.

Rob Falloon presents a Cerfificate of Appreciation to Roy and Gaye Hamilton for their generous donation.

Distance runners spend a lot of time preparing their bodies for race day – not just physical

training but also optimising their nutrition. Traditionally, a runner’s diet has been fairly high carbohydrate and low fat with extra ‘carb fuelling’ in the days before an event.

Recently, the rise of low carb diets has led to some athletes choosing to train on a low carb diet. The reason this works for some is reported to be a more even release of energy. Carbohydrates (sugars) are our body’s preferred source of energy. If it’s available our body will use it first. It is harder for our body to use protein or fat. “Hitting the wall” is the point that carbohydrate stores (called glycogen) run out and the body has to prioritise fat as its source of energy. If the body is always running on fat and protein it is thought that it will be

more efficient at prioritising those nutrients for energy. However, most athletes following a low carb diet will still include carbohydrates in the lead up to race day.

Practically speaking, a low carb diet can be difficult for a recreational athlete to follow long term due to its restrictive nature. Following a low carb diet intermittently won’t allow your body to become accustomed to it. Some professional runners use a combination of the two approaches – they include nutritious carbohydrate foods in their diet most of the time but carry out training sessions 1-2 times a week after a carbohydrate fast. This approach is easier to follow and some runners find it effective.

It really comes down to choosing the approach that works best for you – that is, one you can sustain long term. Some points to consider

whichever method of fuelling you prefer;

Choose nutritious carbohydrate foods and avoid processed low nutrient carbohydrates. This will keep your body leaner and provide you with the vitamins, minerals and fibre you need.

Increase your carbohydrate intake in the lead up to race day – you can do this by reducing fat and replacing with carbohydrate. Some good choices to include are low fat milk and yoghurt, fruit, wholemeal pasta, brown rice and starchy vegetables.

Include some high glycaemic carbohydrates (quickly digested) in the hours before a race.

Eat protein and carbohydrate foods after training and races to replenish energy used. Sandwiches with a protein filling are a convenient option to take with you.

Fuelling for a long distance event

Eat Well, Live Well, Run Wellwith Ali McAleese

6 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 7

While Cross Counter was enjoying a quiet evening graze before his stunning

Melbourne Cup win the next day, over 50 of the finest thoroughbred runners battled through windy conditions in the 2018 Phar Lap. Unlike at Flemington the next day, the rain subsided to bring on a lovely evening beautifully exposing the spring colours of the old Williamstown Racecourse.

The dominant colour however was Hobos Red. Lachlan Welsh overcame a multitude of foreign invaders to take line honours. He produced an outstanding run to smash Nathan Tumaru’s course record by 15 seconds with a time of 10:48.8. He was pushed all the way by Hamish Munro and it was only in the latter parts of the race where Lachlan was able to pull away. Terry Pearce completed the podium. Claire Johnson was the first female across the line in a time of 12:20.4 followed by Tameka Day and Kate Milnes.

Kate Milne’s hard work was rewarded by being the handicap winner beating her target time by almost 10 seconds. Valuable points for the Daylight Savings series were earned. Graeme Dewerson and Lachlan Welsh were the next two finishers on handicap.

The highlight of the event was the large number of guests across all ages. Overlooking the ‘Sydney-style’ clockwise run, everyone had a great time and enjoyed meeting new runners. It was fantastic to

have a strong presence from our Wynfit friends who had made the effort to come to Hobson’s Bay.

President Rob Falloon produced the performance of the day with three beautifully cooked legs of lamb which fed everyone heartily. Thanks also to those who produced a great spread of food and plaudits also to John Gray and Peter Buissink for managing the busy registration desk so efficiently.

The Daylight Savings series continues on the 24th of November with the 5km handicap followed by the Christmas Gift on the 18th of December. The table remains very open at this early stage,

Next year we are hoping for an even bigger and better Phar Lap event. Planning for that has already begun and it was fantastic to hear so many commenting on how the event managed to combine exercise, history, community and fun. The legacy of Phar Lap will indeed live on.

Aaron McAleese

Handicap winner Kate Milnes crosses the line.

Fastest time of the day and line honours went to Lachlan Welshin a new club record 10:48

Fastest female run went to Claire Johnson.

The night ended with a wonderful feast.

Former President and life member Mark Maloney bought along a few

of the Wynfit crew.

Lachlan gallops first past the post…but Kate wins the event

“Mr Ed” Michael Slee at home on the racetrack.

President Rob Falloon gives

chase.

Kjetil Wormnes.

Jo Hammett

Peter Buissinkk presents Kate

Milnes with the winners medal.

8 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 9

October Results

Rob Closes the GapJust 4 little points

The 2018 Greenwich Cup is not over just yet!

A few months ago it looked like maybe, just maybe, John Gray had it in the bag.

But sport is a funny thing.Perfect running weather greeted

the October Handicap field. Overcast, cool and little wind.

Back in the pavilion when results were read out it was Rob Falloon who had taken maximum points courtesy of a first place finish and a PB. Current Greenwich Cup leader, John Gray, had finished well down in the placings.

The gap has closed to just 4 points, with 2 handicaps to go.

We are set for a fantastic finish to 2018.

But it is not a ‘two-horse’ race just yet. Terry Pearce and Kieran Leonard also put in strong performances, gaining big points (25 & 27 respectively). It will be a tough ask for either of these to get up but it is possible.

Special guests, Gaye & Roy Hamilton, picked the right day to come and watch. They were there to watch the handicap and present the Kenyan Egg to the October winner, Rob Falloon.

The post-race morning tea was one to remember. Gaye & Roy Hamilton were presented with a certificate for their kind donation of $250, which will be used by the club to purchase Kenyan G

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President Peaking At Pointy End

Peter Buissink presents Lachlan Welch with the prized Kenyan Egg.

Eggs. Gaye spoke very warmly of Roy’s new running buddies, Terry Pearce and Michael Slee, who have enabled Roy to keep running despite his alzheimers.

As well as Rob receiving his Kenyan Egg from Gaye and Roy, he was also presented with his milestone T-shirt for 50 handicap runs, to a big round of applause.

Other recipients of milestone T-shirts were:

Graeme Edwards – 100 runsPeter Buissink - 75Martin Mankowski – 50Kieran Leonard – 50Now, a special footnote to our

Treasurer’s 75 handicap runs needs to be made. Peter Buissink has also officially assisted 140 times at our handicaps, which would put him over the 200 run mark. Congratulations Peter, we couldn’t do it without you. You embody what the ‘Hobos’ are all about.

So, all that needs to be said is make sure you are there for the final two handicaps of the 2018 season. It promises to be a cracking finish! See it from the best seat in the house – the course itself.

Michael Slee

Rob proudly shows off his Kenyan Egg and 50 run T-Shirt.

10 Hobson’s Bay Home Runs Hobson’s Bay Home Runs 11

1. John Gray 20 19 28 (20) 27 31 30 32 16 19 207 e2. Rob Falloon 18 20 31 11 20 28 24 (20) 28 32 203 e3. Terry Pearce 22 23 23 10 (20) 20 31 28 23 25 195 e4. Kieran Leonard 30 30 17 30 28 29 27 191 e5. Sue Walker 26 (20) 23 24 10 20 16 16 25 170 e6. David Walker (20) 11 14 17 7 32 25 15 31 165 e7. Phoebe Gray 32 (20) 30 21 16 7 13 21 10 163 n8. Brian Armstrong 6 (20) 26 23 8 (10) 11 10 31 139 n9. Graeme Dewerson 10 10 19 9 32 20 23 123 n10. Aaron Mcaleese 11 18 29 21 (20) 99 n11. Peter Buissink 9 14 10 (20) (10) 11 (10) (10) (10) 95 e12. Michael Slee 5 8 5 22 21 5 (20) 5 5 91 e12. Mick Beasley (20) (10) (10) (10) (10) (10) 11 10 91 n14. Jo Hammet 10 14 10 27 28 89 n15. Carlo Sgro 22 10 (20) 5 5 14 12 88 n15. Martin Mankowski 31 32 5 (20) 88 e17. Jason Rees 26 (20) 25 15 86 n18. Kjetil Wormnes 22 (20) 21 10 10 83 n19. Lachlan Welsh 10 18 11 8 32 79 n20. Ken Smith 5 7 11 (20) 19 10 5 77 e21. Dolores Mc Laughlin 10 (20) 26 10 10 76 n21. Gareth Coakley 10 10 32 12 5 7 76 n21. Steven Turnbull 11 6 10 17 21 11 76 n24. Ann Girvin 7 15 26 5 15 7 75 e25. Eero Keranan (20) 10 5 5 20 10 70 e26. Graham Edwards 5 5 5 5 24 10 5 5 10 69 e27. Don Hampshire 5 5 10 5 5 6 10 (20) 5 66 e27. Laura Smethurst 13 8 26 11 8 66 n29. Robyn Dols-Ringleben 5 6 29 (20) 5 65 n30. Ildiko Plaganyi 10 5 5 5 (20) 9 5 5 64 n31. Russell Johnson 19 17 17 5 5 63 a32. Dominique Tanner 10 6 14 31 61 n33. Vanessa Coutts 10 10 (20) 20 60 n34. Michael Musgrove (20) 5 5 5 5 5 5 9 59 e34. Tammy Gonzalez (20) 5 17 10 7 59 n36. Peter Parks 10 16 5 17 5 53 n37. Adrian Boyle 19 12 21 52 n37. Diana Watson 5 5 17 (20) 5 52 n39. Diane Donaghue 10 20 20 50 n40. Jane Whitmore 10 19 20 49 n41. Andy Grant 22 24 46 n42. John Becroft 5 17 8 10 5 45 e

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

1

1. John Gray 20 19 28 (20) 27 31 30 32 16 19 2072. Rob Falloon 18 20 31 11 20 28 24 (20) 28 32 2033. Terry Pearce 22 23 23 10 (20) 20 31 28 23 25 1954. Kieran Leonard 30 30 17 30 28 29 27 1915. Sue Walker 26 (20) 23 24 10 20 16 16 25 1706. David Walker (20) 11 14 17 7 32 25 15 31 1657. Peter Buissink 9 14 10 (20) (10) 11 (10) (10) (10) 958. Michael Slee 5 8 5 22 21 5 (20) 5 5 919. Martin Mankowski 31 32 5 (20) 8810. Ken Smith 5 7 11 (20) 19 10 5 7711. Ann Girvin 7 15 26 5 15 7 7512. Eero Keranan (20) 10 5 5 20 10 7013. Graham Edwards 5 5 5 5 24 10 5 5 10 6914. Don Hampshire 5 5 10 5 5 6 10 (20) 5 6615. Michael Musgrove (20) 5 5 5 5 5 5 9 5916. John Becroft 5 17 8 10 5 4517. David Wells 10 10 14 5 3918. (p) Rose McVicar 10 18 10 3819. John Ayton 5 5 12 15 3720. Mark Maloney 5 5 18 2821. Patrick Slee 5 6 5 5 5 2622. Aidan Keranen 5 10 10 2523. Steve Glover 9 15 2424. Ray Barnard 10 10 20

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

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

Number of records: 24

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

1

The Greenwich Cup The Ted Joy Cup

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

12 Hobson’s Bay Home Runs

Hobos Gear At Special Prices

Singlet Special Price $42 (mens and womens styles)

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

Long Sleeve T Shirt Special Price $53

(mens and womens styles)

Train With The HobosOur club trains as a group

on three occasions during the week. Tuesday and

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

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

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

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

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

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

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

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

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

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

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

Michael Slee