December 2011 Newsletter - West Australian Marathon Club

December 2011 Newsletter - West Australian Marathon Club

December 2011



Running Rollercoaster

Lauren Shelley Returns

Far and Away

Stories from 3 Ultras

Never say Never

Competing with Diabetes




Runners cross paths near the half-way stage of the Fremantle Half Marathon on 25th September on another glorious, sunny spring day.

Photo Credit: Dash Photography

Competitors in the 5km (or 4.65km as it was this year) and the 10km Fremantle Fun take off together. Photo Credit: Dash Photography


Table of Contents


2011 Committee Contact Details .........................................................4

Club Clothing. .............................................................................. 4

Letter from the Editor ..................................................................5

WAMC Training Groups .................................................................6

2011 WAMC Championship Series ............................................................. 6

President’s Report November 2011 .......................................................7

Merchandise ..........................................................................8

First time race director nerves...........................................................9

The 33rd Perth Marathon ..............................................................10

Breaking down Barriers: Running with Type 1 Diabetes .....................................11

The Long and Winding Road: Ultra Championships, the Netherlands..........................12

A Commonwealth Story................................................................12

A very, very long way ..................................................................13

Time: Setting Goals Well in Advance .....................................................15

Resurfacing: An Elite Runner’s Journey ..................................................16

Brooks Rottnest Marathon & Fun & Run - 23rd Oct 2011 ....................................18

A Tale of Two Brothers ................................................................20


Cottesloe Cup ......................................................................21

Lake Gwelup Run 2011 ...............................................................22

Fremantle Fun Run ..................................................................24

Fremantle Half Marathon - A view from within ...........................................26

John Gilmour 10km. .................................................................28

One Hour & Half Hour Run. ...........................................................28

Rottnest Marathon, 10km and 5km.....................................................29

Service Directory .....................................................................30

Designed by: Media on Mars

Edited by: Kim Ribbink

Front Page Photo: Piper George Alexander at Armstrong Bay. Photo Credit: Dash Photography


To provide a programme of well-organised, safe and diverse

events, enabling distance runners of all ages and abilities to

achieve excellence, while developing Club spirit.


2011 Committee Contact Details








Administrator Eldon George 9472 4833

President Evan Kolbe 9227 8022 0437 206 250

Financial Gary Carlton 9361 5358 0408 440 120

Sponsorship Bob Braid 9227 7281 0419 004 935

Special Events



0408 924 555

Race Programme Phil Webb 9425 2376 0413 327 287

Public Relations Ray Lampard 0437 625 811




0414 930 481


No nomination

Equipment Mike Kelly 0403 832 427

Newsletter Kim Ribbink 9364 9590

Gary Carlton Even Kolbe John Pettersson Mike Kelly


Letter from the Editor

Hello runners,

The past year has seen some big changes with

the WAMC Newsletter as it moved from being a

Word-format product to a professionally designed

publication. Thanks here go to Jeff and Kammi and

the rest of the team at Media on Mars (MoM). As

newsletter editor, it has been an absolute pleasure

working with MoM; the team is always professional,

hardworking, and generous with their time and ideas.

Much has gone on at the club over the past year.

Again, we’ve seen high membership numbers and a

big turnout at both our special events and our club

runs. It’s wonderful to see so many people embracing

running and a healthy lifestyle.

As anyone who has ever watched Daryl Howe

compete in a marathon knows, the barriers to

running are often of our own making. Daryl, who

has cerebral palsy, competed in his 10th Rottnest

Marathon this year. What Daryl has to go through in

his daily life was really brought home to everyone at

the marathon speeches, where a plea was made to

help raise money for dental surgery, which for Daryl

is a health requirement, not cosmetic. (See Rottnest

race report on page 18)

There are a number of remarkable runners in our

midst. Jacinta Berlingeri has proven herself to be a

very capable runner time and again, despite her own

battle with Type 1 Diabetes. Jacinta very succinctly

explores the complexities of balancing her insulin

and carbohydrate needs when training, and describes

her first marathon at the Gold Coast this year, which

she completed in under 3 hours and 20 minutes! (See

Jacinta’s report on page 11)

Age also is no barrier to taking up running. Keith

Dymond, brother of long-time member Frank, only

took up running at age 68 to celebrate Frank’s 70th

birthday. Since then, he hasn’t looked back and has

even taken on a few of the club’s tougher events,

such as Wally Cairns. (Read about Keith and Frank on

page 20)

to 100km), the amazing and determined Bernadette

Benson, and a man who doesn’t know the meaning

of stop: Chris Watson, whose 246km spartathlon puts

him in a league of his own. In fact, while Chris was

doing his amazing run, most of us had slept twice

and eaten at least four meals! (Read the ultra reports

on page 12)

Then there are the people who just make the rest of

us look like we’re standing still when we’re running.

The delightful Jon Kappler (or JK as we know him)

talks about his experience in preparing for his first

marathon in more than 15 years while battling

injuries and other issues. He stresses the importance

of having enough time to prepare for key goals. (Read

JK’s report on page 14)

As many of us will know, the queen of the City to

Surf is back. Lauren Shelley has had a battle with

injury these past few years, including two knee

surgeries, but if anyone knows how to rebuild, it’s

Lauren. Bringing together her sheer determination

with her knowledge and skill as a physiotherapist,

Lauren has basically reinvented herself and come

back to competition to show she still has what it

takes. This year, Lauren won the City to Surf 12km

for the 5th time. While the PBs have yet to return for

her, watching her run and realising she combines

talent with hard work, it’s not hard to

imagine that she’ll be posting PBs

before too long. (Read Lauren’s

report on page 16)

As we head into the festive season,

I’d like to wish you all a 2012 filled

with great, good or just plain

enjoyable running,

Kim Ribbink

Newsletter Editor, WAMC 2011

Our club is a glorious mix of abilities: from runners

who just enjoy being able to run 5km, to runners who

could, and literally do, run all day. A two-page spread

explores three of those remarkable ultra runners: the

extraordinary and speedy Chris O’Neill (fast from 5km


WAMC Training Groups

Point Walter

Intervals Session

WAMC Clubrooms

8 km time trials, 6.00 pm every Monday. Point Walter Kiosk.

Dick Bloom 9337 7796.

5.30 pm every Tuesday, Alderbury St Reserve, Perry Lakes

Cost $2.00 per person per session payable to coach Jon Kappler

at session. WAMC Office 9472 4833.

(Burswood Water Sports Centre) Camfield Drive, Burswood.

6 km + 5.30 pm every Wednesday. WAMC Office 9472 4833.

People run in informal groups, depending on their preferred pace and distance – if

you’re a newcomer, ask around. The 5.30 start time is fairly nominal, but until you

get the hang of things, it would be a good idea to be punctual. Also, the bar opens

after the run, and there’s a lot of socialising. On the third Wednesday of every

month, a BYO food BBQ is held.


Kings Park

Novice Runners Sessions

5 km to 15 km, Northern Suburbs Running Group.

Chris Kowalski 9300 2540 (Mobile 0403 020 434), Alli Ratcliffe 0450 842 011.

Meet in the car park adjacent to Sticky Beak’s Cafe in Kings Park at 7am every

Saturday for an 8.3km circuit. Contact John Pettersson on 0408 924 555.

WAMC Clubrooms, 5.30 pm every Wednesday (as above).

Joondalup, Northern Suburbs Running Group (as above).

While both members and non-members are welcome at these sessions, regular attendees are encouraged to

join the Club.

2011 WAMC Championship Series

The 2012 championship series will get under way very soon. To be in contention it is necessary to do at least

eight runs for all members except those aged over 60, who have to do a minimum of five events, and for those

aged under 16, who have to do at least three events of 5 km or under (and these can be any 5 km or under Club

events, not just those listed below).

Race Km Date

Christ Church



8 Jan

Burswood Twilight 5 15 Jan

Matilda Bay Run 10 22 Jan

Point Walter Run 16 12 Feb

Swan Twilight 5 26 Feb

Darlington Half Marathon 21.1 11 Mar

Asics Bridges Fun Run 10 1 Apr

Challenge Fun Run 10 29 Apr

Perth 32 32 13 May

Neil Hawkins Park Run 10 27 May

Lake Monger 10 10 Jun

Race Km Date

Perth Marathon 42.2 17 Jun

Lake Joondalup 10 15 Jul

Asics Run for Gold 10 22 Jul

Perth Half Marathon 21.1 12 Aug

Pancake Run 15 22 Aug

Fremantle Fun Run 10 16 Sep

Fremantle Half Marathon 21.1 7 Oct

Brooks Rottnest Marathon 42.2 28 Oct

John Gilmour 10 km Track 10 2 Nov

Peninsula Run 10 18 Nov

Deepwater Point 15 25 Nov

Founders 10 Miler 16.1 2 Dec

City Beach Run 8 16 Dec


President’s Report November 2011

Hi to all Members,

Mission accomplished for 2011, just a few runs to go.

Just to keep you in the loop this is what’s happening

around our great club.

Colin Junner Memorial Wall

On 15th October Keith Wheeler opened the Col Junner

memorial wall. The wall is located at the club rooms

near the new boat ramp. The wall will be used in

conjunction with the other clubs we share the club

rooms with to honour deceased members who have

contributed significantly to the club. Worth having a

look when you’re next at the club rooms. Special thanks

must go to John Pettersson (JP) for all the planning and

infrastructure to get the wall constructed.

2012 Club Run Fees

The committee have agreed at our last meeting to

change the fee structure to the following for 2012.

Members normal run $5, Breakfast $5. Non Members

will change to $15 normal runs and $20 for Breakfast.

Still very good value in today’s terms. The change also

assists our busy helpers at races by hopefully reducing

the amount of change they’ll need to handle.

Think Tank Rolling On

Thanks to all members who attended

the Think Tank meeting earlier

in the year. With all the Special

Events we have just organised it was

extremely hard to get traction on

some of the great ideas that

came from members. The

committee have appointed

Geraldine Carlton and Kim

Ribbink to form a few group

discussions on taking the ideas

from the Think Tank further.

Annual Awards Lunch

Join us at the Annual Awards Lunch at the club rooms

on 19th February. All members are welcome. Tickets

will be available through the office.

Annual General Meeting (AGM)

Don’t forget to pencil into the diary (iphone calendar)

our AGM on 20th February at the club rooms. All

members are welcome. Any one interested in a

committee position is more than welcome to fill out

a nomination form. The forms are available from the

office. If you are sitting on the fence please come and

have a chat to one of the committee members.


As this is the last newsletter for the end of the year I

would like to take this opportunity to thank everyone

who helped at the runs, in particular the Race

Directors and the Committee.

Wishing you and your family a Merry Christmas and

injury free New Year!

Running regards

Evan Kolbe – President




With Christmas approaching, what better stocking filler than a shirt, hat or bag from your favourite running club,

the WAMC. Below our lovely models Roberto Busi and Eulalia Van Blomestein show off some of our great designs.

Brooks men’s white singlet, $35 Brooks dark blue t-shirt - $45

Long sleeve - $30

Brooks women’s white t-shirt - $40 Brooks dark blue t-shirt - $45 Club logo proudly displayed on back

Club Clothing

WAMC clothing can be purchased from the office, at

Wednesday night training runs at the Clubrooms and at some

club runs.

Some of the lighter blue Brooks singlets are still available,

see the ‘merchandise’ page on our website

WAMC sports bag $35

Also stubbie holders ($5), stick pins($5), club history ($15) and

old event singlets and t-shirts ($5).


First time race director nerves

By Eldon George

After several years of participating in WAMC races I

thought it was time to bite the gel packet and become

a race director. Diminishing form in the Perth 32km

over the last two years, coupled with being even more

out of running shape than the previous year, helped

me decide the Perth 32km was the race to direct.

There is always plenty of help for first time race

directors. Firstly, from the previous Race Director

who, especially if they have been doing it for a few

years, will know the race ‘inside out’ and have a lot of

documentation to pass on to you, so in my case a big

thank you to Kate Sommerville the previous incumbent

for all her charts, maps and tips. If jumping straight

in being a Race Director is a little daunting, you can

also start out helping out a race director as a second

or deputy to get a feel of what is involved behind the

scenes of a WAMC run.

A lot of the ‘behind the scenes’ work for a race- council

and police permits, advertising, sponsorship, (first aid

for the big races), etc., is taken care of by the WAMC

office and committee. Other issues close to every

runners heart- the course measurement and locations

of the km markers- taken care of Bob Braid and

John Pettersson ‘JP’ who supply all the information

you need- the ever looked for kilometre markers and

turn around points. The main duty of a Race Director

is co-ordinating the club member helpers (a list of

which comes from the office in plenty of time) for the

event- race registrations and timing, marshals, traffic

controllers and water stations, and making sure the

course is all marked out on the day.

Two extremely handy courses run by WAMC for new or

prospective race directors are the Events Management

Seminar and the Traffic Controllers Course. The

Events Management Seminar, run by Bob Braid each

January, covers all aspects of race and you are given

a booklet with all information and documents you

will need, whether the race is run on paths around a

park, or is a big ‘Special Event’ like the Bridges Fun

Run. This year’s course is on Sunday 15 January and

all finish line and timing equipment is set up for the

Burswood Twilight after the seminar.

Another useful course run by the club is the Events

Traffic Controller’s Course, which will get you an ‘ETC’

qualification and handsome certificate to frame. It’s

very handy if a Race

Director has the ETC

ticket, so you know

exactly what the traffic

controllers out on your

course have to do and

when and where you

need to put them. This

course is also held

early on in the year. Eldon George at the Perth 32

Another benefit of

doing the Event Traffic Controller’s Course is that while

your ticket is valid (3 years) your annual membership is

paid for by the club!

Just in case you think this all sounds too theoretical,

there is always someone to ask about any questions

you may have , however small they may seem to you,

whether it be the previous race director or one of the

many ‘old hands’ around the club.

Even though I had run ‘my’ race several times and

was familiar with the route, I found it very helpful to

cover the course beforehand with a Race Director’s

eye, rather than a runner’s, and I suggest any first

time race directors do this- either walk, run or, due to

the length of the race and carrying a little too much

condition, bike it as I did. This will make you aware

of any changes to paths, taps and water and council

facilities. I’ve noticed many Race Directors run their

own ‘local’ race so tend to know every twist and turn in

the path, or recent changes in the area.

If you have been thinking of becoming a race director,

but are a little uncertain, I say do it! Though I took this

event on initially so I didn’t have to run in it, being race

director turned out to be a lot of fun and left me with

the same good feeling (a little tired with a sense of

achievement!) as if I had actually run the 32km!

To attend the Event Management Seminar on Sunday

15 January, or the Event Traffic Controller’s Course

in February please contact Bob Braid at runners@ or 9227 7281.

If you are interested in becoming a Race Director,

or deputy RD, please contact the Programme

Coordinator, Phil Webb, the

WAMC office or tick the box on

your 2012 membership form.


The 33rd Perth Marathon

08 9433 3394 | 77 Stirling Hwy North Fremantle


Breaking down Barriers: Running with Type 1 Diabetes

By Jacinta Berlingeri

Running for me is therapeutic. I am not a good runner,

nor a bad runner, but I run because I enjoy it. I recently

completed my first marathon and couldn’t have

done it successfully without the support of WAMC,

physiotherapists, dieticians, specialists and my family.

It takes a great deal of preparation and planning for

me to compete and train for events, but I enjoy the

challenge of running.

I am a Type 1 diabetic, an autoimmune disease, which

means my pancreas does not produce insulin. I cannot

spontaneously go for a run or play sport without

additional carbohydrates to sustain a normal blood

sugar. I was not born with the disease, I was diagnosed

ten years ago and there is no cure. As a Type 1 diabetic

it is necessary for me to have regular insulin injections

to live. There are no hard and fast ‘rules’ for an

endurance athlete with diabetes and I have initiated

my own training plans with the support of specialists,

dieticians and educators.

I first joined the WAMC around 10 years ago, and

started attending the Tuesday intervals sessions with

Jon Kapler (JK). When I introduced myself to Jon and

mentioned my diabetes, he replied “No worries, I’ll

keep some extra cones around and put them around

you if you collapse so no one runs over you”. It was the

best thing he could have said!

With my diabetes, my training and schedule are quite

regimented as any change in the program requires

a change in diet and insulin. I have worked hard this

year to be able to safely compete in my first marathon.

First, though, I spoke with my endocrinologist who

was supportive, yet cautious as there are clearly

big risks for a diabetic competing in such an event.

These include hypoglycaemia, where the blood

sugar drops below 4mmol and you can become

lethargic, disorientated and eventually collapse; and

hyperglycaemic, where the blood sugar levels rise very

high, which can lead to collapse if left untreated.

It took about 9 months to work on the exact amount

of carbohydrates and insulin required to run the

marathon in a safe, but good time, (my goal was under

3 hours 30 minutes). JK was a great coach/mentor,

supporting me with training guides which I could then

use to devise my routine. The plan allowed me to begin

a consistent training pattern where I could trial various

times, distances and pace whilst continually testing

my blood sugars.

Nutrition is also important for me and there is a lot

involved in working through a diet plan suitable to

prevent me losing too much weight and to support

the increased training. The dietician support was

invaluable, with plans and meal ideas and the sourcing

of various nutritional support.

Race day is always interesting, adrenaline pushes the

blood sugar readings up, so you can wake up with an

elevated blood sugar which I have to account for when

administering insulin or deciding how much breakfast

to have. Through trial and error I now have a strict

breakfast of toast and banana, and I have a strick

carbo load plan that I use for every race to avoid any

lows and highs.

The day was brilliant, I had a laugh warming up out of

the track with all the elite athletes, and whilst feeling

out of place, I enjoyed the moment. I could still hear

Jon telling me that I’d done all the training, I’d got the

nutrition and insulin right and now I could just go out

and enjoy the day.

The weather was perfect – not

hot and humid and I had a great

run, and a great result, finishing

in 3 hours 19 minutes. The

best part was coming down the

chute at the end and seeing my

husband and two young children

cheering me on. The medical

team at the event checkedmy

blood sugar and it was a perfect

9. I’d completed what I set out to

do and enjoyed the day.

I could not have done it without

all the support from Jon, other

club members, dieticians, my

family and physiotherapists. I

don’t expect accolades, but I

hope this encourages others to

run and compete. Even though I

have diabetes, it doesn’t stop my

passion to run.

Jacinta on her way to 3:19 at Gold

Coast Marathon 2011


The Long and Winding Road: Ultra Championships

By Chris O’Neill

Half the battle in ultra-running

is getting to the start line feeling

ready to race. This winter in

Perth was no different. The

world champs, in in Winchoten,

the Netherlands, were, along

with Comrades, my goal races.

After getting home from South

Chris at the start of the Worlds

Africa and having an easy week

before Perth Marathon I hit the roads and trails hard.

Running a couple more thousand kilometres increased

my fitness but also niggly injuries. A huge thanks must

go to my physio, Rebecca Page, who kept me on the

road throughout July and August when the wheels were

beginning to come off.

The 3 days of hanging around were both enjoyable but

also a little exhausting mainly due to the anxiety about

my creaking body. Seeing the routines and rituals of

professional runner in their race build up was worth

the trip alone and will be something I will try and learn


At this level, many people ask ‘what time you gonna

do it in?’ However, for me it’s always about respecting

this sport. 100km is a hell of a long way and deserves

a lot of respect. Irrespective of fitness, training and

mental state, it’s always about finishing. That said the

sub 7-hour finish that is considered the world class

benchmark was definitely my goal!

During the race, each of the long roads we passed

through was lined with people and flags. Kids stood in

the street handing out wet sponges and ran alongside

the runners waiting for them to drop the sponge.

I was extremely concerned with my glute/hammy and

ITB problems from the off but went out hard all the

same and, in a strange way, looked forward to the pain

arriving. At least I could begin to deal with it then. As

it was, I was just in limbo. After the Dark period of

about 30km from 65km onwards, my spirits lifted and I

entered the last lap of 10km with a smile. Track athletes

start their kick in the back straight; us crazy ultra

runners drive for home often with 10 to 20km to go.

The 2011 world 100 was definitely humbling. I am glad I

raced hard and I am also very happy to have negotiated

myself out of the despairing km’s when my body was

failing. The race will prepare me for the next challenge

on the roads or in life. Dancing the red line of failure and

success is part of my life now.

A Commonwealth Story

By Bernadette Benson

With the glue still drying on my shiny new Australian

residency visa in my passport, I set off wearing the

Canadian maple leaf to compete at the biannual

Commonwealth Ultra Distance (24 hr) championships

in North Wales on 23 September.

The Australian and Canadian crews were beside each

other, since they arrange tables in alphabetical order.

Despite the competitive nature of any race, there is

a certain camaraderie that is unique to 24 hr racing,

where you are never more than a few hundred metres

from the rest of the field.

I stuck to my plan of running 64 kms in the first six

hours and even got a bonus k in because I didn’t

use all my allotted minutes for toileting (yes, I even

calculate time for toilet breaks!) However, the wheels

on my metaphorical running wagon got a bit wobbly

around hour 5. Slight nausea set in and stayed,

regardless of what tweaks Rolf (my partner-crew) and

I came up with over the next 10 hours. My 12 hour goal

(and Canadian W40 record attempt) failed by 3 kms. At

3 AM, 15 hours into the race, we watched the Canadian

W40 100 Mile record slipping away. Another fail.

The Irish team before the start of the race


A Commonwealth Story cont...

A very, very long way

By Chris Watson

After two years of planning and training, the 30th of

September had finally arrived and I found myself staring

sheepishly up at the Acropolis in the pre-dawn light.

Bernadette, front left, is all smiles at the Commonwealth

Ultra Distance (24hr) champsionships. Far right is WA’s David


Continuing in this same vein, I could reasonably expect

to hit the 200 km mark (as I had in my June 2010 race

in Brisbane), but would be a few dog years away from

my goal of running over 220 kms. Fail three.

There was no logical reason to continue. The Canadian

women were almost all having a bad day, so there was

no female team podium in sight. The only way I was

going to get a PASS out of this one was to pack up and

start recovering.

I stopped my Garmin at 17 hrs 2 mins 49 seconds,

although I hadn’t been on the track since the 16 hr 24

min mark. My distance was burned into the records as

147.845 kms.

If three wrongs don’t make a right, can three fails

make a pass? Yes, in my books, they sure can. My body

is healed, I got a great training run in, and instead

of being shattered at the finish line, I got to focus

on watching my mates etch themselves into history.

Wayne, my Team Canada running mate and long-time

running friend, broke a M55 Canadian record in his

first 24 hour event ever. Dave Kennedy, my WA running

mate ran a massive PB of 236.929 kms to take the

men’s silver medal. The Australian women’s team took

team silver with one of the girls achieving individual

female bronze.

Now, it’s time to see if I’ve got enough nails in these

wheels. I’m off to run the 1,000 km Bibbulmun Track

in world record time. Oh, citizenship? Less than 12

months to go.

(Editor’s note: Bernadette finished her epic Bibbulmun

run in 15 days, nine hours and 48 minutes, taking

almost a day off the previous record.)

I had arrived in Athens 3 days earlier, a bit overcooked

and had struggled all week to get inspired. But it was

too late now, the gun was about to go off. Much of

the course is on the motorway and the early part is

alongside the peak-hour Athens traffic. It then winds

through an industrial area (ugly), along the coast road

(pretty, but hot) and past refineries (ugly and smelly)

before hitting Corinth and heading into the countryside.

The next 60km is a gradual climb to Lyrkia before

heading up the mountain, a 960m climb over 13km

at 3am with 150km on the clock, yay! The last 80km

undulates before gently sliding into Sparta and the

statue of Leonidis, a king of Sparta. As for my race, well

it never really reached any great heights as I struggled

to find rhythm early and found myself reaching for the

Voltaren after 4 hours. Not a good sign.

After falling asleep walking up the mountain I

collapsed onto a folder bed at 157km and had mentally

thrown in the towel. It was more good luck than good

management that I staggered out of check point 46,

just one minute from being timed out, but from there I

managed to gradually claw back time and shuffled into

Sparta with 80 minutes to spare.

Since race day I have managed

to outrage many of my friends

with my indifference to getting

such a historically significant

and physically demanding race

finished, but the day was full of

contradictions for me. There was

the disappointment of turning

up to the biggest race of my life

short of my best and of having

surrendered half way up the

mountain. There was also pride

in having wrestled a finish out

of that course on a bad day and Chris Watson, the Spartan

of finishing strongly after being

dead and buried. All these things seemed to drag my

attention away from the achievement of race day and

focus it on my long and testing preparation. Once again

it was highlighted for me that in running, as in life, it’s

the journey, not the destination that makes you.


Time: Setting Goals Well in Advance

By Jon Kappler

The year is nearly over and hopefully it has delivered

all your goals. Mine began in mid-2010 when a friend

was thinking about doing a marathon, and this planted

the seed for a goal race: the Zurich Marathon. I haven’t

raced for around 8 years, and was keen to run a time

that would satisfy me.

I had around 9 months until race day, which I felt

wouldn’t allow a lot of time for any issues I may

encounter. Having a goal time was more of a vision as

with no recent races, I was going off times from many

years ago, so setting a definitive goal would require

many things to come together.

Firstly I wanted to start to run consistently and see

how my body handled some extra training load. Even

before that, I needed to make sure I had the support

from my family before taking off on what I will describe

as a selfish pursuit in an attempt to get rid of the

marathon demon that I have carried from my first and

only go at the distance back in 1995. This was a race

in which I didn’t just hit the wall but also ran into the

guys building it, which left me without the desire to

revisit the marathon until now.

To achieve goals, it’s important to give yourself

sufficient time to execute your training and pre-race

program. Invariably though, you peak too early or run

out of time. In my case, I didn’t want to run a lot of lead

up races but definitely wanted to test myself in some

shorter races to give me the data that I needed to set

an achievable goal time.

After getting in some regular running, all was going

well but I was still mindful of the need to get plenty

more miles under my belt. I decided to start with some

track races and entered a 3000m.This race reinforced

the intensity of racing and also made me realise the

challenge that lay ahead. Another 3-4 weeks passed

before I jumped back into any races. It was then that I

started to experience some setbacks with some small

calf injuries that took a few weeks to get under control.

That set me back a bit in building the kilometres and

I needed a few more easy weeks prior to getting back

into my program.

Just as the confidence returned, I experienced another

small injury on Boxing Day, which limited running until

the end of January. One minute you have more time

than you need and then all of a sudden the race is just

about upon you! At this point I needed to prioritize the

key training sessions I felt would get me through the

race in a time that may bury my 1995 demon. I was

looking at cramming as much into the next 6 weeks as

possible. Plenty of athletes do run races off a lot less

preparation, but I always strive to go into races with all

the boxes ticked. This wasn’t going to be the case in


Over the next 6 weeks I managed to have no real

dramas other that adapting to the rapid increase in

training load. Short on time before race day, I wanted

to focus on building the Sunday long run. Six months

earlier I was planning on doing a greater cumulative

total and longer single run distances plus the odd

race, but felt with the minor injuries I had experienced

doing more would be pushing my body’s boundaries,

so I settled with 30km being my longest run and chose

doing this over entering another race.

In previous articles I have discussed other issues you

may encounter when travelling overseas to race but

for me I was quite comfortable with all I had ahead of

me other than some doubt about what time I would

be capable of running. Primarily this was because of

the lack of racing in my build up. In the end, the race

worked out okay, and although I missed my target time

by under 10 minutes, it has given me the desire to plan

and race some more in 2012.

Looking at race goals a long way out gave me the time

to adjust and make sure I was relatively comfortable

with all aspects I was attempting to achieve.

As we enter the final stages of 2011, this might be a

good time to map out a plan for next year. Whilst it may

not all happen, it allows you to look at upcoming races,

book accommodation, and consider what nutrition

the race is using and replicate it in your training, and

finally know when to build the kilometres and when to

take it easy.

Are there guarantees? No but it can eliminate issues

and give clarity to a new year of racing.

Give yourself time, not just with respect to your

running, but in life generally.

(Editor’s Note: If you want to improve your times, consider

joining Jon’s Tuesday evening interval sessions at Alderbury St

Reserve, Perry Lakes)


Resurfacing: An Elite Runner’s Journey

By Lauren Shelley

In 2003, when I won my first Perth City to Surf title, I

was 26 years old and just hitting my “best years” of

running. Covering 80-100km per week, I was injuryfree

and had the resilience of a more youthful body!

I was motivated, positive and on the rise – I had a

consistent base of training behind me, a unique,

slightly uncoordinated but effective running style,

and had just found myself the perfect coach to guide

me to the next level. My first win was an amazing

and memorable experience and my partner Greg

and I celebrated at the pub with friends and family

(somehow missing our flight home to Esperance the

next day!).

Between 2003 and 2008, with the help of my coach

Jackie Fairweather, I continued to improve my

performances, culminating in a 2:33:42 marathon

PB, and national representation including an 8th

placing in the 2006 Commonwealth Games women’s


My training also progressed to the next level, with

weekly mileage of up to 160km, including three

quality sessions. My body thrived on the high mileage

and I continued to steadily improve.

Residing in Esperance from 2002 – 2008, there was

plenty of travel and wonderful running experiences

along the way … marathons and races throughout

Australia and internationally, friendships made and

memorable training runs.

Fast forward to 2011, it’s a different story … a five

year drought since my last PB in December 2006, just

weeks after my 30th birthday … whatever happened

to distance runners peaking in their mid-thirties?

There have been glimpses of form since, and times

when I’ve been close to my best … including a sprint

Lauren with second-placed woman Emma

Kraft at the 2011 City to Surf

Lauren at C2S finish

Photo: SuperSport images

finish to win the Gold Coast Marathon in 2009, and

a 2:38:44 marathon in Osaka in 2010. But for one

reason or another my performances have plateaued

in recent years.

Life has changed too, having spent a couple of years

working and travelling, along with returning to study

my Masters in Sports Physiotherapy, and juggling

last-minute assignments and late nights around work

and training. Running has remained a big part of my

life, but there’s more to life than just running.

And eight years, 42045km, nine marathons, 282

massages and two knee surgeries later … this

34-year-old body has been through a lot! Some days

I’ve felt every one of those 34 years. The little niggles

that used to settle down with minimal attention aren’t

so responsive now. I’m managing an older engine,

and it requires a bit more maintenance!

Being a physiotherapist certainly helps – monitoring

and diagnosing those niggles and minor aches that

are part of a distance runner’s life; knowing which

ones deserve a bit more respect versus those I can

train through; recognising when I need to crosstrain

or take the day off; knowing how to stretch or

strengthen or loosen a particular muscle; getting the

balance right between the typically over-motivated

athlete and the slightly conservative approach of a


After three months off followed by knee surgery in

March 2011, this year has been a slow, steady, but

very rewarding progression. You can’t rush back from

0 to 160km per week in a month or two – it takes time

and patience. But every time I return from an injury

or lay-off it gets easier – I know what to expect, and

have a better appreciation for how long it will take!

I have to train differently now I’m “old” – my

philosophy is to “train smarter, not harder”. A

maximum of two quality running sessions per week

is all I can manage, allowing increased recovery time

between hard sessions. High mileage and addressing

my strengths needs to be balanced delicately with

addressing my weakness, speed (also hard to come

by with increasing age!). Recovery, stretching and

self-massage are essential ingredients; my foam

roller is almost my best friend!


Perth City to Surf 12km Record

2003 1st 43.52

2005 1st 42:33

2006 1st 42:26

2007 1st 43:29

2008 5th 47:35

2011 1st 44:22

Cross-training is no longer an optional extra – I cycle

and water run twice per week on top of daily runs. My

regular gym and pilates sessions hold me together

and keep everything switching on as it should.

That unique technique of mine has needed a bit of

attention to minimise load on my body, create a more

efficient (and hopefully faster!) technique, and a

sense of smooth, effortless running.

And so far it seems to be working … by August 2011

I was back to running around 70-90km per week,

and my goal for this year’s City to Surf was to break

45 minutes. My time of 44:20 was enough to put me

in a winning position, and with four years since my

last City to Surf success, it was worth celebrating.

Granted, I’m still a long way off previous years’

winning times, and off my best, but for the work I’ve

done so far, I’m very happy with where I’m at.

Now living and working in Perth, I have a good

training routine and work-life balance. My body is

coping with the increasing training load well and I

have the opportunities to race more often, with less

travel. I’m enjoying the running as much as ever …

maybe my “peak” is still to come after all … let’s see

what the next few years bring!

In a sprint to the finish, Lauren wins th3 2009 Gold Coast Marathon

one second ahead of Roxie Schmidt. Photo:


Brooks Rottnest Marathon & Fun & Run - 23rd Oct 2011

By Bob Braid

The Brooks Rottnest Marathon and Fun Run continue

to get good support from the runners and those on

the Island alike. The marathon entries (184) were up

13% on last year, however, the fun run entries (635)

were down slightly, around 6%. A lot of people wait

until the day to decide whether or not to take the trip

across. Perhaps the rain on the Saturday, together

with the fatal shark attack off Armstrong Point

closing all beaches around Rottnest, may have had

some influence.

On the day, however, the skies were clear with a

temperature range from 16 to 21 degrees but the SSE

breeze around 24kph did make the home run from

Geordie Bay a little more interesting. Within the first

few km’s of the marathon, Chris O’Neill knew that

he was in for a very lonely run but he put his Irish

shoulder to the wheel and continued to extend his lead

throughout the marathon to finish up with a winning

margin of around 18 minutes. His time of 2.34.58 was

the third fastest of the 18 Rottnest Marathons to-date

(Todd Ingraham 1998 2.29.24, Mark Page 1999 2.34.40).

Steve McKean (2.52.51) improved on his fourth position

last year and overtook Shane Hanson (2.55.03) during

the race to finish second and third respectively. Shane

competed in his maiden marathon in this event last

year and fell into the trap of going out too fast (holding

the lead for the first 4km’s but hit the inevitable wall

to finish 21st)......a much wiser runner now, taking

nearly 26 minutes off last year’s time and bettering his

Perth Marathon time of 2.58.53. The affable Eulalia Van

Blomestein (3.12.02) led the women home followed by

Julie Gardner (3.16.51) and Tracy Clinch (3.17.16).

The “magnificent seven” are still holding on, although

some of the times are starting to stretch out. These

are the ones who have completed all 18 Rottnest

Marathons. Ken Dacre (3.18.18) was the first to finish

in much better condition than last year, then Steve

McGrath (4.00.13), Brian Danby (4.04.28) improving

on last year, Joe Clark-Murphy (4.04.42), Paul Kelly

(4.14.16), Gary Harris (4.43.24) and John Davies

(4.52.34). Only another two more to the next milestone,

20 consecutive Rottnest Marathons, how many will see

it through?

The inspirational Daryl Howe (cerebral palsy

sufferer) completed his 10th Rottnest Marathon

but unfortunately his mentor and guardian angel,

Frank Surgener (WA Brooks agent), was unable to

witness this momentous occasion. Instead, he rang

from Cambodia during the special presentation to

Daryl and we broadcasted the phone call. Apart from

congratulating Daryl, Frank gave a very emotional

plea to help Daryl with his dental problem. And just

a footnote on this subject, George Alexander, one

of the two pipers, who on hearing of Daryl’s plight,

generously donated his payment for piping to Daryl.

The out and back 5k Fun Run course saw Tommy

Lovekin (16.36) finally taking line honours as he

continued his battle from recent 5k events with Chris

Cummings (16.57) who finished second, with Douglas

Foulkes-Taylor (17.54) third. Brianna Ilarda (18.17),

at not yet 16, has the potential to be one of the

State’s best female distance runners continued her

dominance in the 5k events. Likewise for Mathilda

Connell (18.58) who is two days younger than Bri and

finished second, but both were fifth and sixth overall

respectively. Sarah Hynes (22.51) was third and the

first under 12 female.

Michael Dymnicki (34.13) appeared to have put

his recent injury problems behind him to record

his third victory in the Rottnest Fun Run 10k in his

third best time for the event. David Price (36.44),

making a welcome return to the WA road running

scene, followed with Michael Barton (37.18) who

was third in the marathon last year, taking third

place in the 10k this year. Lauren Shelley showed

that she still has something to offer even after a

21 year running career that has seen her compete

Brent Shaw, Roy Coates, Claire Walkley and Stephen Fewster.

Photo credit: Dash Photography


Dan Macey, Kevin Matthews and Paddy Foley.

Photos on this page: Dash Photography

around the World, including being a Commonwealth

Games representative and obtaining a marathon PB

of 2.33.42. Although born in Melbourne and moved

to WA in 2000, we are proud to claim her as a West

Australian and it’s great to see competing in our local

events. Her winning time of 37.42 put her fifth overall

in the 10k, with Ngan Noir (42.08) second female and

Georgie McWhae (42.28), winner of the marathon last

year, in third place.

This is truly “an unique event on an unique island”

and whilst the island venue does present some

unique logistic challenges these were minimised

due to the assistance of Marcia Czerniak (RIA Event

Coordinator) and Peter Hill (RIA Duty Manager),

Jasmine Evatt (Rottnest Express) and Kirsty Lucas

(Rottnest Fast Ferries), Richard Warby and Chris

Horwell (Programmed) and Greg Brindle and Kevin

Steadman (Rottnest General Store). Two integral

components of the marathon weekend since it’s

inception have been the Joondalup 507 Army Cadet

Unit under the command of Jackie Parks (who

manned the drink stations) and the traditional pipers

represented by George Alexander and Tom Beggan

this year. We are indebted to all of the above for

contributing to a very successful event.

Joe Clarke-Murphy, one of

the magnificent seven.

It would be remiss not to mention those within the

WAMC who have contributed equally to the success

year after year; JP, Madge, Jan and the Mallon’s

doing what they do; Ian Roberts and Neil Luxford who

ably carried out perhaps the most demanding task,

that of the course and drink station setup which is

full on all weekend with little recognition; Ray Boyd

and President, Evan Kolbe on the PA; Jimmy Shaw

and Julie on the manual timing; Bob and Deb Edwards

who for many years have been our “dollar people”;

David Page and Michael Rainford as lead cyclists; and

this year, Eldon George, Joanne Orsmby, and David

Cane looking after the registrations and computers.

In addition to our club members; Jill and Lauren

O’Mahony on the clothing; Christina Bartels, Maureen

and Jock Stewart, Jo Rees, Peter Hughes, Saskia

Letham and Katrina Geyer who helped in the finish

area; Jimmy Barnes doing his usual marshal job and

those who jumped in to help set up and pack up.

A job well done by all.

The 2012 Rottnest Marathon & Fun Run will be held

on Sunday 28th October, 2012....remember to book

your accommodation early.

Bob Braid

Race Director

Women’s winner,

Eulalia Van Blomestein.


A Tale of Two Brothers

By Frank Dymond

This is a short story about two brothers. One, the

author, has been a member of the Marathon Club

for almost 30 years (Member No. 409). The younger

of the two hasn’t run since he was growing up in

Midland Junction where, if you were a little on the

small side, you learnt to run – fast! He was also a

committed smoker since his teenage years.

When I turned 70 in 2008 I told my family I didn’t want

presents or a party; I wanted them to join me and run

the 5k of the Bridges Fun Run. This was directed at

my son and daughters as well as my grandchildren.

So, I was somewhat surprised when brother, Keith, at

age 68, told me he would run as well! And he did.

We limped around together (I thought I had to stay

with him in case he got lost) and finished but not in

record time. However, it was clearly a PB for him

and, as we later discovered, Keith was first in his age

group. (He never should have asked me how many

others were in that age group!)

Flash in the pan I thought, we won’t see him back

again. But I was wrong. Two years later, aged 70,

Keith tackled the 5k Bridges Fun Run once more but

this time without me. (A permanent knee problem

has put an end to my running.) Once again he was

first in his age group but by now he knows he should

check how many others were in the race. It was still

another PB, and he had given up smoking.

He got hooked and decided he would have a go at

the Wally Cairns run this year. I didn’t have the heart

to tell him that, of all the runs to choose, this was

not the easiest. On the other hand, if he came out of

this looking for more, he could get really hooked! He

finished the 5k in just over 37 minutes, not a world

shaker but still first in his age group. Yes, still the

same reason. Where are you Bob Frost? Come and

give this other Dymond a run for his money.

After that I pointed out to Keith that, if he were

to continue running with the club, there was a

distinct financial advantage in becoming a member.

Heinformed me he had already sent his application

form and he now has his number, 9962. So, when you

pass this fellow in coming Club Runs, remember to

tell others - it is never too late to start.

Footnote to Tale of Two Brothers – written by the

other brother.

Keith Dymond shows he’s a regular, running the Lake

Gwelup run in September

Previously, I wondered why my professor brother

would subject his body to running for no real reward.

Now my brain has degenerated to match his.

My kids, instead of giving me a voucher for Runners

World, have kicked in and paid for psychiatric

sessions. My neighborhood friends have started a

medical alert program around my 7.00 am run time.

People I don’t know call their children and animals

inside when this demented ‘runner’ staggers by.

I feel it’s a misnomer for me to say I belong to the

Marathon Club as a marathon is beyond me. I don’t

think the old adage, “you get better as you get older”,

applies to marathon running, but I live in hope.

WAMC – everyone’s club

The WAMC prides itself on being an inclusive

club that welcomes all runners, regardless of

the pace you run and the distance you run.

Membership has many rewards:

• It’s inexpensive: just $35 for one person or

$50 for a family

Club runs are significantly cheaper - $5

per run as opposed to $15 or $20

• The WAMC facilities are open to you every

Wednesday evening. Enjoy a run and a

social drink and get to know fellow runners

• Tuesday night intervals are open to all

members for just $2 a visit

• Get a sense of belonging. Get to know

others who also love running


Cottesloe Cup

Men 7.5km

Place Time Name Age Cat

1 26:26 KOZAK, Thomas M20

2 26:33 RUSKIN, James M30

3 26:46 STORM, Cameron M25

4 27:15 PADOVAN, Boris M35

5 27:53 FOULKES-TAYLOR, Douglas MU16

6 28:52 CORRICK, Philip M25

7 29:10 OBORNE, Tim M35

8 29:16 CAPSTICK, Matt M30

9 29:49 NICHOLS, Robert M30

10 30:26 ALGIE, Nicholas M35

Women 7.5km

Place Time Name Age Cat

1 29:42 CONNELL, Mathilda FU16

2 31:26 CROOKS, Jenelle F16

3 31:50 BAKER, Renee F25

4 31:52 MCCOMBIE, Kelly F30

5 32:17 GEYER, Katrina F35

6 33:08 LEONARD, Fiona F40

7 33:51 BERLINGERI, Jacinta F35

8 33:55 OBORNE, Jodie F40

8 33:57 WARD, June F45

10 34:13 KEANE, Niamh F45


Lake Gwelup Run 2011

By Paddy Foley, Race Director

Rain threatened all week in the lead to the Lake

Gwelup Run. Race preparations the day before and

early morning of the event were very damp. However,

as luck would have it, by 6:30am when marshals,

helpers and competitors began arriving the clouds

broke and out came the sun.

Numbers were up for this year’s race, with 67 runners

in the 5km and 91 runners in the 10km. Volunteer

numbers to help marshal the race and set up the

course also increased, which is a great sign of how our

club is growing in popularity and strength.

This was my second year directing the Lake Gwelup

Run, after taking the reigns from John Hickey who

had taken ill. Sadly, John passed away in the last year

and before proceedings got under way his friend (and

original course designer) Frank Diamond paid tribute

to John with some lovely words. John also brought

back a part the race that he had made his own, with a

draw prize of a ticket for the weekend Lottery. This, as

John would put it, could make the Lake Gwelup Run

the richest prized race in Australia.

A mass start saw the 5k and 10k runners head out

together. One lap for the 5k, and a second for the 10k.

It was not long before we saw the 1st Male for the 5k,

Chris O’Neill, in a time of 16min 42sec- just 2sec out

from the course record.

Chris was followed by Daniel Rubick and Dale Harrison.

The winning Female in the 5k was Matilda Connell in a

time of 19min 16sec, followed by Leah Glass and Fiona


Mark Lee was a convincing winner in the 10k with a

time of 34min 50sec- just 10sec off the course record.

Second and third were Buzz Shephard and David Cane.

The 1st Female across the line was Micheala Falconer

in a time of 40min 53sec. Carla Smart and Kate Hall

rounded out the top three.

A big thank you to all who helped around the start/

finish area and to all the marshals and drinks station

volunteers. I’m looking forward to seeing you all out

again next year at Lake Gwelup.

Talented young runner Mathilda Connell, one of a group of speedy under 16s, sprints to the finish of the 5km to take first place in the

women’s event. Photo credit: Kim Ribbink



5km winner,

Chris O’Neill

Mark Lee finishes the 10km in first place,

well clear of the rest of the field.

Another talented under 16, Mikala Falconer easily

wins the 10km. Photo credit: Kim Ribbink

5km Men

5km Women

Place Time Name Age Cat

1 16:42 O’NEILL, Chris M25

2 17:04 RUBICK, Daniel M16

3 17:26 HARRISON, Dale M30

4 17:28 CUMMINS, Christopher M16

5 17:43 RICHARDS, Todd M20

6 17:47 BRADSELL, Rob M40

7 17:52 TEMPLAR, Drew M25

8 17:55 GRAVES, Luke MU16

9 18:34 HARMAN, Nicholas MU16

10 19:20 MACEY, Daniel M35

Place Time Name Age Cat

1 19:16 CONNELL, Mathilda FU16

2 21:05 GLASS, Leah F25

3 21:24 LEONARD, Fiona F40

4 21:25 DEVITT, Gemma FU16

5 21:42 WILKINS, Niamh FU16

6 22:18 QUEIT, Leah

7 22:43 KEANE, Niamh F45

8 23:01 GOWER, Karyn F50

9 23:08 FARR, Trisha F35

10 23:32 BOOYENS, Esmerelda FU16

10km Men

Place Time Name Age Cat

1 34:50 LEE, Mark M30

2 36:20 SHEPHARD, Buzz M35

3 36:24 CANE, David M45

4 36:57 FUERY, Liam M30

5 37:36 EAGAR, Kyle M40

6 38:31 SCHMITT, Clemens M45

7 39:30 LA SPINA, Matt M20

8 39:44 ALGIE, Nicholas M35

9 40:21 KOWAL, Michael M45

10 40:48 MAHER, Christopher M55

10km Women

Place Time Name Age Cat

1 40:53 FALCONER, Mikala FU16

2 45:16 SMART, Carla F30

3 45:27 HALL, Kate F40

4 45:34 MOORE, Louise F40

5 46:13 LLOYD, Joanna F35

6 46:22 LANE, Charlotte F16

7 47:18 SLESSOR, Kirsteen F30

8 48:09 MATEAR, Lorraine F45

9 48:15 LONGDEN, Fiona F45

10 48:33 ROWE, Kelly F25


Fremantle Fun Run

By Bob Braid, Race Director

I have been directing events

for 29 years and this one

would have to be the most

challenging to date. Even

though I have directed the

Fremantle Fun Run since

1990, the gods decided it was

time to test us by throwing in

a few wobbly ones.

First, in the approval stage

the City of Fremantle advised

that Car Park No.2 would

be closed by the time of the

event due to the construction

of a new access road across

the railway to the Fishing

Boat Harbour. No problem, a

variation to latest year’s course

Super speedy Bri Ilarda.

Photo credit: Dash Photography was devised, measured and

mapped, and marshals’ instructions prepared. Approval

consequently obtained from the City of Fremantle. On

the Friday morning prior to the event I was doing my

final site inspection to ensure everything was hunky

dory and discovered a fence across the shared path

near the Round House that effectively blocked all access

from Fishing Boat Harbour to all points north (including

the Round House and South Mole). At this stage the

path was still intact but despite pleas to the works

supervisor and the City of Fremantle to delay ripping

up the path until Monday, the path was ripped up by the

afternoon. To aggrevate the situation, the works were

being done on behalf of the City of Fremantle.

The problem now was that we didn’t have a course.

That was not such a problem in itself as I intended

to measure a new one; the problem was to get all

the approvals through in an afternoon. Normally, the

minimum time for the approval process is four weeks.

This involves firstly getting the City of Fremantle

approval for the event which includes approval of a

traffic management plan, then local police approval,

then these approvals are sent to the Midland Police

Events Section for signing off by the Commissioner.

A new course was quickly put together and the traffic

management company contacted to prepare a revised

traffic management plan. Eldon George, our intrepid

admin officer, then went into action to push all steps

in the approval process, eventually securing the signed

off approval on Saturday morning ... a monumental

effort. In the meantime, the course needed to be

measured, new maps and marshal instructions drawn

up and of course all this whilst attending to Runner’s

World business and customers. To top it off, Saturday

afternoon was consumed with setting up the start /

finish area on the Esplanade.

In the rush and with a couple different versions of

the course maps, the wrong map was referred to

when setting up the 5k turn point on Capo D’Orlando

Drive resulting in the 5k course being 350m short. My

apologies to those who thought they had run PBs.

The few helper “no shows” didn’t make it any easier

and on this note, whilst the majority of members do

honour their commitment, I implore those who think

“they don’t really need me” to reconsider as we do

really need you; tasks are allocated on the assumption

that you will show up and if you don’t, you place more

pressure on others.

Despite all this and a couple of other incidents due to

haste, we got there.

To the race itself:

The gods must have decided that we had been tested

enough and turned on a near perfect day for running

-- clear skies with temperature around 5C during set

up, rising to about 10C by start time at 7.30am and a

gentle (if not a little chilly) ENE 10kph breeze. David

Lazarus was the first to complete the 4.65km course

in a time of 15.13 (which equates to 16.22 for a full 5k),

followed by a fast finishing David Cane (15.16) and Chris

Cummins (15.19). Youngster, Bri Ilarda (16.10 which

equates to 17.23 for a full 5k), continued her dominance

in the shorter events to be the first female, followed by

Mathilda Connell (17.26) and Katrina Geyer (18.00).

Gerard Hill (33.25) was first to complete the two lap

10k course, followed by Scott Thomson (33.29) and the

perennial Stephen Stockwell (33.52). Jaz Hedgeland

(38.29) was the first female, followed by Rachael Smith

(38.44) and Katrina Geyer (40.40).

My thanks to the 50 or so helpers who pitched in either

during the setup on the Saturday or on the day to make

it an enjoyable experience for all concerned. Definitely

most appreciated and not possible without their help.



4.65km Men

Place Time Name Age Cat

1 0:15:13 LAZARUS, David M16

2 0:15:16 CANE, David M45

3 0:15:19 CUMMINS, Christopher M16

4 0:15:22 LOVEKIN, Tommy M16

5 0:15:24 CIPRIANO, Gabriel M16

6 0:15:26 MILLER, Chartt M16

7 0:15:31 MEZZATESTA, Michael M20

8 0:15:38 DILETTI, Torren MU16

9 0:15:58 BARNARD, Daniel M16

10 0:15:59 FINNEY, James MU16

10km Men

Place Time Name Age Cat

1 0:33:25 HILL, Gerard M25

2 0:33:29 THOMSON, Scott M25

3 0:33:52 STOCKWELL, Stephen M45

4 0:34:16 BAKOWSKI, Thomas M30

5 0:35:04 MARTIN, Ryan M25

6 0:35:28 ELLIOTT, Simon M40

7 0:35:32 PADOVAN, Boris M35

8 0:35:42 DIAMANTOPOULOS, Alex M16

9 0:36:05 BRYANT, David M20

10 0:36:25 DARTNALL, Oliver M35

4.65km Women

Place Time Name Age Cat

1 0:16:10 ILARDA, Bri FU16

2 0:17:26 CONNELL, Mathilda FU16

3 0:18:00 HARRIS, Katrina F20

4 0:18:26 CLARKE, Cathy F16

5 0:18:30 GIORGI, Rolenda F40

6 0:18:44 HEDGELAND, Kira FU16

7 0:18:51 TOMLIN, Gabrielle FU16

8 0:19:16 MORRISON, Kirstie FU16

9 0:19:33 LEONARD, Fiona F40

10 0:19:37 LANE, Charlotte F16

10km Women

Place Time Name Age Cat

1 0:38:29 HEDGELAND, Jaz F16

2 0:38:44 SMITH, Rachael F35

3 0:40:40 GEYER, Katrina F35

4 0:41:10 MARR, Julia F30

5 0:41:19 ROGERS, Stacey F20

6 0:41:22 BAKER, Renee F25

7 0:41:24 SWANN, Catherine F20

8 0:41:56 FALCONER, Mikala FU16

9 0:42:01 LEFROY, Ann F30

10 0:42:18 FISHER, Joanna F30

The 5km men’s winner, David Lazarus

Women’s 10km winner Jaz Hedgeland

10km Men’s winner Gerard Hill

Photo credit: Dash Photography


Fremantle Half Marathon - A view from within

By Ray Lampard

This was not going to be a repeat of my commentary

stint at the Perth Half Marathon. Instead it was time

my turn to get back running and join in the fun of

the Fremantle Half Marathon. Given that Evan had

competed in the 5k last year it was my turn to run, no

on course commentary though, one needs to be able to

breathe to run. I was under strict orders to get back to

the commentary booth before 1.25 to call the majority

of runners over the line... Evan’s turn next year.

Yet another perfect day greeted runners. It seems

every time I write a report of this nature I always say

what an amazing day it was ... Oh for the day that a

storm rolls in!

The field was wide open this year as many of the

usual suspects were nowhere to be seen and

spanning the crowd before the race, it was looking

to be an exciting race. Fremantle Councillor Robert

Fittock fired the gun and 700 runners were on route

in another Fremantle Half Marathon.

Out on course you get a different perspective of what

takes place, the moves, the surges and the faces...

The saying that a picture speaks a thousand words is

an understatement; rather it’s the grimaces speak a

thousand words.

In the women’s field, Tina Major all but had it

wrapped up in the first 2km. She was definitely on a

One of WA’s best women’s runners, Tina Major, on her way to victory at

the Fremantle Half Marathon. Photo credit: Dash Photography

mission and is poetry in motion - crossing the line

in 1.21.49 with the ability to still blow out a candle.

Katherine Ryan finished second with Visnja Jareb

crossing third.

In the men’s it was Brett Johnson, doing what he

does best, leading from the front. After the Perth

Half he was determined not to let this one get away,

and ran from the front the whole way and take an

emphatic win from fast running Chris O’Neill. Third

was Eric Watson, pipping running stalwart Stephen

Stockwell on the line.

In the 5km event, which gets underway a little before

the half marathon, the first three men were just 10

seconds apart, with Chartt Miller taking line honours

in 16:09, Tommy Lovekin in second in 16:19 and Bruce

Hogg in third in 16:29. Among the women, Lauren

Shelley had the race sewn up as she continues her

great come back, winning in 17:51 with Mathilda

Connell in second in 18:25 and Rachael Smith in third

in 18:48.

Smiles all around at the half marathon.

Photo credit: Dash Photography

The course itself had more twists than a Hollywood

blockbuster. It makes it for a very different run from

the usual out and back courses. Next year, if you

are find yourself lacking in exciting races, then the

Fremantle Half would be the one for you. I could

almost guarantee you won’t be running longer than

2km on the same road!



5km Men

Place Time Name Age Cat

1 0:16:09 MILLER, Chartt M16

2 0:16:19 LOVEKIN, Tommy M16

3 0:16:29 HOGG, Bruce M35

4 0:16:39 MEZZATESTA, Michael M20

5 0:16:54 CUMMINS, Christopher M16

6 0:17:02 DILETTI, Torren MU16

7 0:17:10 FINNEY, James MU16

8 0:17:19 GHOSH, Justin M16

9 0:17:28 O’CONNOR, Ben MU16

10 0:17:31 RALPH, Sean M25

21.1km Men

Place Time Name Age Cat

1 1:12:01 JOHNSON, Brett M25

2 1:13:07 O’NEILL, Chris M25

3 1:15:23 STOCKWELL, Stephen M45

4 1:17:14 GEE, Mike M30

5 1:17:58 MATTHEWS, Kevin M40

6 1:18:53 LUCKIN, Mark M20

7 1:19:06 LANE, Dean M40

8 1:19:32 PADOVAN, Boris M35

9 1:19:59 MARTIN, Adam M35

10 1:20:08 BRADSELL, Rob M40

5km Women

Place Time Name Age Cat

1 0:17:51 SHELLEY, Lauren F30

2 0:18:25 CONNELL, Mathilda FU16

3 0:18:48 SMITH, Rachael F35

4 0:19:48 VAN NIEKERK, Angelique FU16

5 0:20:04 TOMLIN, Gabrielle FU16

6 0:20:10 CLAXTON, Jessica FU12

7 0:20:13 GEYER, Katrina F35

8 0:20:27 HOLT, Kate FU16

9 0:20:50 MORRISON, Kirstie FU16

10 0:21:02 LEONARD, Fiona F40

10km Women

Place Time Name Age Cat

1 1:21:49 MAJOR, Tina F35

2 1:27:01 RYAN, Katherine F40

3 1:28:28 JAREB, Visnja F25

4 1:29:46 VAN BLOMESTEIN, Eulalia F40

5 1:31:02 MALONEY, Amy 25

6 1:31:53 GIORGI, Rolenda F40

7 1:32:37 HOSACK, Barbara F30

8 1:33:17 ANDERSON, Carrie F45

9 1:33:18 ORTON, Burgess F40

10 1:34:39 RICHARDS, Rosie F25

5km Men’s winner Chartt Miller

Women’s 5km winner Lauren Shelley

enjoys another victory

The Men’s winner in the Half Marathon,

Brett Johnson. Photo credit:

Dash Photography


One Hour & Half Hour Run

Half Hour Men

Place Time Name Age Cat

1 7.754 KALASHNIKOV, Yury

2 7.536 FAWKES, Nathan

3 7.434 MARR, Lachlan

4 7.363 MAHER, Chris

5 6.825 GROSE, Peter

6 6.418 UREN, Graeme

7 6.336 COLLIER, John

8 6.335 GILLETT, Glen

9 6.216 ROBERTS, Ian

10 6.145 GARDINER, Frank

One Hour Men

Place Time Name Age Cat

1 15.314 KELLY, Justin

2 13.929 LENDZIONOWSKI , Victor

3 13.724 JOHNSTON, David

4 13.629 SINGLETON, Terry

5 13.332 LANE, Andrew

6 13.193 POWELL, Mark

7 13.163 FONTE, Justin

8 13.084 ARUNDELL, Brendan

9 12.850 HAUSTEAD, Bruce

10 12.389 EASTON, Ian

Half Hour Women

Place Time Name Age Cat

1 6.649 HOLT, Kate

2 6.292 CARNELLY, Julie

3 6.230 SMITH, Carrie-Ann

4 6.066 FARR, Trisha

5 4.917 ZUPTAROVA, Zukhra

6 4.558 STEPHENS, Heather

7 4.259 STEPHENS, Lesley

8 3.010 SPENCER, Natalie

9 1:05:11 DARTNALL, Olly

10 1:05:20 EATON, Luke

One Hour Women

Place Time Name Age Cat

1 13.226 HIBBERT, Nicola

2 12.661 HOLLAND, Teresa

3 11.107 WATT, Carmen

4 10.809 WALKLEY, Claire

John Gilmour 10km

Race 1 - 10km Men

Place Time Name Age Cat

1 35:32 DI MASI, Matthew M25

2 37:56 FAWKES, Nathan M25

3 39:01 NICHOLS, Robert M30

4 39:40 HAYCOCK, Stephan M30

5 39:57 FARDON, Timothy M20

6 40:16 KOWAL, Michael M45

7 40:23 COOPER, Sean M40

8 40:25 SINGLETON, Terry M45

9 40:34 DYBDAHL, Bjorn M55

10 40:37 ANKERS, Paul M55

Race 2 – 10km Men

Place Time Name Age Cat

1 31:43 BUSI, Roberto M35

2 32:30 ANGELL, Cody M25

3 32:46 INGRAHAM, Todd M35

4 32:57 HILL, Gerard M25

5 33:09 O’NEILL, Chris M25

6 33:24 LOVEKIN, Tommy M16

7 33:50 FUERY, Liam M30

8 33:54 KENNEDY, David M30

9 34:50 MEZZATESTA, Michael M20

10 35:25 PADOVAN, Boris M35

Race 1 - 10km Women

Place Time Name Age Cat

1 41:33 BOEHM, Stephanie F16

2 41:34 GIORGI, Rolenda F40

3 42:37 OBORNE, Jodie F40

4 44:13 LIPPITT, Danielle F20

5 45:40 GOWER, Karyn F50

6 45:58 MELVILLE, Shannon F30

7 46:19 JONES, Jennifer F30

8 49:15 VAN VOORTHUIZEN, Jana F20

9 50:38 NEVILLE, Liz F60

10 50:40 TREEN, Noelene F50

Race 2 – 10km Women

Place Time Name Age Cat

1 38:48 RODGERS, Rochelle F20


Rottnest Marathon, 10km and 5km

Marathon Men

Place Time Name Age Cat

1 2:34:58 O’NEILL, Chris M25

2 2:52:51 MCKEAN, Steve M45

3 2:55:03 HANSON, Shane M30

4 2:55:45 PENDSE, Jon M25

5 2:56:15 MATTHEWS, Kevin M40

6 2:59:12 OBORNE, Tim M35

7 3:09:20 MACEY, Dan M35

8 3:10:30 LAW, Callum M35

9 3:11:31 ANKERS, Paul M55

10 3:12:36 FRANCIS, Mick M50

10km Men

Place Time Name Age Cat

1 0:34:13 DYMNICKI, Michael M30

2 0:36:44 PRICE, David M35

3 0:37:18 BARTON, Michael M40

4 0:37:28 DI MASI, Matt M25

5 0:38:59 COATES, Simon M40

6 0:39:23 NEWRICK, Simon M25

7 0:39:40 REEVES, Ben M45

8 0:40:37 CYWICKI, Kristian M25

9 0:40:48 RAY, Michael M20

10 0:41:12 MASON, Andrew M25

5km Men

Place Time Name Age Cat

1 0:16:36 LOVEKIN, Tommy M16

2 0:16:57 CUMMINGS, Christopher M16

3 0:17:54 FOULKES-TAYLOR, Douglas MU16

4 0:18:00 PERKIN, Chris M35

5 0:19:48 HAWKESFORD, Jack MU16

6 0:20:18 HALL, David M20

7 0:22:06 BARTON, Isaac MU12

8 0:22:09 AUDET, Djarrah MU16

9 0:22:30 AUDET, Jacques MU16

10 0:22:41 BOULTBEE, Benjamin MU16

Marathon Women

Place Time Name Age Cat

1 3:12:02 VAN BLOMESTEIN, Eulalia F40

2 3:16:51 GARDNER, Julie F35

3 3:17:16 CLINCH, Tracy F20

4 3:23:16 O’BYRNE, Anna F25

5 3:25:36 OBORNE, Jodie F40

6 3:30:51 TOWLER, Mandy F40

7 3:33:47 ROWE, Lisa F30

8 3:34:08 SAUNDERS, Julie F25

9 3:45:11 FLOWER, Jess F25

10 3:48:34 WIATR, Alexandra F20

10km Women

Place Time Name Age Cat

1 0:37:42 SHELLEY, Lauren F30

2 0:42:08 NOIR, Ngan F25

3 0:42:28 MCWHAE, Georgie F40

4 0:44:48 ROSAGRO, Helen F25

5 0:46:07 WERREN, Katherine F20

6 0:46:29 SENEQUE, Margot F40

7 0:46:34 MACLEOD, Joanna F40

8 0:47:38 FOULKES-TAYLOR, Verity F20

9 0:47:47 BERGERE, Renee F30

10 0:48:11 FOULKES-TAYLOR, Pam F45

5km Women

Place Time Name Age Cat

1 0:18:17 ILARDA, Bri FU16

2 0:18:58 CONNELL, Mathilda FU16

3 0:22:51 HYNES, Sarah FU12

4 0:23:00 FARR, Trish F35

5 0:23:04 CHURCHMAN, Bz F50

6 0:23:40 BARTON, Phoebe FU12

7 0:24:00 BOULTBEE, Briony FU16

8 0:24:04 BOULTBEE, Kate FU12

9 0:24:41 SHIELDS, Jada F35

10 0:24:43 MCKEAN, Danika FU12

5km Men’s winner

Tommy Lovekin

5km Women’s winner

Bril Ilarda

10km Men’s winner Michael Dymnicki.

Photo credit: Dash Photography


Service Directory


Runner’s World

5 Fitzgerald Street, North Perth, Tel: 9227 7281

Phil is an Iron Man. He is great with bikes and is also good for advice

on triathlon gear.

Custom databases for business – Clive Dalton

Oasis Business Systems. Tel: 9312 6551, Mobile: 0414 303 635


Neville Scott

Tel: 9477 6736, Mobile: 0415 937 935


Unit 1, 300 Vahland Avenue, Willetton, 6155. Tel: 1300 13 37 97,

Fax: 08 9456 3177, Email:

Just like a quality marathon performance is achieved using a well

constructed training program your sound financial health will result

from an informed, cohesive plan.

Contact WAMC members Steve Hince or Dave Dunstan to assist you

in achieving your financial goals.

HAIRDRESSING – Michelangelo Hair Salon

91 Coode Street, South Perth. Tel: 9367 8292

Including in-house beautician and excellent strong body massage.

Silvio and Christine love to look after the hair dressing and beauty

requirements of runners.

10% discount for WAMC members. We are proud to sponsor the

Women’s Classis, Perth Marathon and Rottnest Marathon.

GRAPHIC DESIGN – Media on Mars

77 Stirling Highway North Fremantle WA 6159 Tel:9433 3394,


LEGAL ADVICE - Alison & Associates (Legal) Pty Ltd

4/885 Albany Highway, East Victoria Park WA 6101. Tel: 9361 7218

Fax: 9361 7251, Mob: 0414 500 055, Email:

We specialise in Wills, Estate planning, Partnership and Financial

Agreements. Sean Keane deals with life & disability insurance for

our clients.

NITERunner Night Running Lights – Sean Griffiths

Is your training suffering due to winter darkness?

NITERunner running lights will solve your problem.

Search for NITERunner on Ebay or email

See and be seen.

Perspire Personal Training – David Bryant, Certified Personal


Inspiration through perspiration. For a personal training session,

call David on 0415 264 108.

PHARMACY – Rosen’s Pharmacy

234 Hay Street, East Perth

Tel: 9325 2843, Fax: 9325 2837

Open 8am - 5.25pm

Monday - Friday, Sat 8am-12.30pm

For all your pharmaceutical needs, 6 day same day photo

processing, magnifying glasses and Polaroid sunglasses, cosmetics

and Polaroid passport photographs.

PEAK PODIATRY – Darryn Sargant

211 Nicholson Road, Subiaco, Tel: 9388 9999


Darryn spoke about podiatry at the last Distance Running Seminar.

New orthoses can be made from your old ones - if yours are too

hard, don’t throw them away, it is possible a more flexible device

may be made from them.


45b Ashburton Street, Bentley 6102. Tel: 041 632 7901 or

Treatments available including massage therapy and physio for both

sporting related and non-sporting related injuries.

Treatment for headaches and migraines. Currently, treatments on

Wednesday only: 60 minutes for $50.

RUNNING SHOES – Runner’s World – Bob and Jan Braid

5 Fitzgerald Street, North Perth, Tel: 9227 7281

This specialist shop is open 7 days a week. The right shoe gives you

wings, the wrong ones give you blue toenails and blisters and cost

you minutes.


Nikki Cummings

Tel: 0412 705 355


Julie Meek Tel: 0411 188 996 Run faster with some modern

nutritional advice from professional people.


Tel: 9293 4934

No matter what the occasion, we can film your special event with

broadcast quality and a style to suit your needs. We do special “This

is Your Life” personalised videos for special birthdays, events or

anniversaries. Call us for a demo anytime.

WAMC TRACK SUITS – Madge Pettersson

Tel: 9354 5720, Email:

Look your best for a medal photo with a custom made track suit.


Regular courses at the State Library in the City

Visit or call me on 0415 360 206.


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Colour Brochures


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Invoice Books

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…and much more


TELEPHONE: 9242 1392 • FACSIMILE: 9242 1307 • EMAIL:

Running Injuries?

Running injuries do not need to happen. Many running

injuries can be related to your shoes – either the wrong

type for your gait or simply worn out. Be expertly fitted

with the right shoe for you from the Asics range.

The other major cause of injuries is incorrect training tecniques.

Using a heart rate monitor can help prevent overuse

injuries. Polar produce a full range of heart rate

heart rate monitors monitors, from the basic to the sophisticated.

For your running requirements, see the experts.

Perth’s specialist running & triathlon store.

5 Fitzgerald Street, Perth,Western Australia 6000. Telephone (08) 9227 7281. Facsimile (08) 9227 9478.


Flying around Armstrong Bay, Chris O’Neill puts even more distance between himself and the rest of the field to win the Rottnest

Marathon in a time of 2:34:58, the third-best time ever for the course. Photo Credit: Dash Photography

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