newsletter of the hobson’s bay running club inc,...

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

August 2019

Carlo Storms Home For Win

Fat Adaptation and Metabolic Flexibility

Age Graded PBsTrain The Hobos

2 Hobson’s Bay Home Runs

From the Editor’s DeskIn this IssueFrom the Editor’s Desk 3 President 4-5 Handicappers Corner 6-7 Physio Talk 8-9 Handicap Photos 10-11 July H’cap & Cross Country 12-13Greenwich/Ted Joy Cups 14-15 Helpers 15 Hobos Ad 16

President:Rob FalloonSecretary:John GrayTreasurer:Peter Buissink [email protected]:Mick BeasleyEditor:Michael Slee9687 [email protected] Members:Alison McAleese, Aaron McAleese,Ann Girvin, Kieran Leonard, Brian Armstrong, Terry Pearce, Phoebe Gray, Gareth Coakley,Jason Rees, Martin Mankowski,Andy Grant, Adrian Boyle

Patron:John Condon

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

Newsletter Design: Mark Maloney

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

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

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

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

The NEW Club Colours

The August issue of HRs has lot of pictures. This is not a comment on our readership just a product of

the good fortune: two photographers (Ildiko and Michael), overnight rain (which always brightens colours) and beautiful light. Coupled with the ever -photogenic Hobos membership and voila – a wonderful spread of pictures from the July Handicap.

Also in this issue President Rob has pointed out that Spring is approaching, nights are shortening and days are lengthening – good running weather is ahead.

Handicapper Mick discusses AGPBs and in doing so reminds us of the inevitability of ‘slowing down’ with age. Thanks for that.

Abby’s colleague, Shay McLeod, gets so hyper technical about diet and running, that his article is in two parts (this month and next), so that we have time to ‘digest’ it and take it all in.

A big thankyou to Abby (Symmetry

Physio) and John (Sports Power) for their on going sponsorship of our Club and please support their businesses as they have continued to support us.

See you at the Handicap, I am assisting and will be snapping away as usual.

Hobson’s Bay Home Runs 3

with Michael Slee

Fees due from January 1 2019

Forthcoming Events

Tuesday 10th September Committee MeetingSaturday 21st September AV XCR Tan Relays InvitationalTuesday 8th October Spring Gift 1500m at NPAT

Mick Beasley explains Age Gradings

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

Next Saturday’s handicap is on the last day of August, and as we bounce into spring and the

days gradually lengthen, the benefits of all that winter training in darkness are beginning to show through as has been evidenced by lots of recent fine performances and PBs in Park Runs. And for those who have been hibernating over winter, it’s time to dust off the running shoes and venture out with a spring in your step and enjoy those brighter evenings with renewed vigour.

Building on all that hard work, why not set an aim to challenge for a Kenyan egg win in one of the remaining Greenwich Cup monthly handicaps and make life difficult for

We are still hopeful of getting lights.

President’s Monthly Musingswith Rob Falloon

Spring Time Arrives

the contenders. With us now past the halfway point of the year, it’s Brian Armstrong who leads the way in the Cups, but as has been shown in previous years, nothing is ever certain until the last couple of handicaps of the year.

Or you could aim for some strong performances in the upcoming 6 Daylight Saving Series runs held between October 2019 and April 2020, with the first event on Tuesday Night 8th October, being the Spring Gift. And remember the winner of the series is the person with the best aggregate score from 4 races only, so it’s always good to secure some high scoring points in the early races. More details on the Daylight Savings Series will be posted on Facebook in the coming weeks.

Brian Armstrong and Kieran Leonard were sponsored this month by the club to attend a follow up Run Leaders coaching course at Athletics

Victoria on Saturday 4th August which raises their existing Athletic Australia accreditation to the next level. Similarly Tameka Day and Donna Davis attended a Level 1 Run leaders coaching accreditation course on Saturday 24th August.

Three things to note down in your diary are;

A working bee is being held at the Newport Park Athletic Track this coming Saturday afternoon at 2pm (the same day as our handicap). Whilst this is late notice we are looking for three volunteers to join with others from Williamstown Little Athletics and Williamtown Athletic Club to help repair the surrounding aluminium ring at the inside of the track. No specialist skills are required and some simple food and drink is planned at the completion of the work.

Friends of Greenwich Bay are taking part in “Bushcare’s Big Day Out” on the morning of Sunday

September 15th this being an event organised by Conservation Volunteers Australia. The activity involves cleaning up rubbish along the Yarra River between 9am to 11am with refreshments provided after the activity at the Gatehouse. The club has been invited to take part and as part of our initiative to become more closely engaged with other local community groups, I encourage you all to join in. A great thing to do with the family after your early morning Sunday run.

The committee have agreed to provide our timing clock and a club information stall at the “WALK FOR MENTAL HEATH” being held in Williamstown on the morning of Sunday October 13th and are seeking some volunteers (those who are not involved in the Melbourne Marathon) to assist on the day.

Further details on the latter two events will be posted on Facebook.

During the daylight saving series is the Phar Lap handicap

We have magnificent weather for evening training

Don’t miss the Spring Gift


Following each January handicap, as regular as clockwork, I get queries about Age Graded

Personal Bests, and why is someone’s AGPB set to what it is.

The simplistic answer is “because that is what the magic spreadsheet says it should be”. What goes into the magic spreadsheet is of course a different question.

First and foremost it is worth noting that AGPBs are fundamentally flawed, both as a concept, and in execution. Their only redeeming feature is that – as with democracy – they are better than any of the other alternatives.

It is an unfortunate property of biology that we will all inevitably slow down as we pass our prime and get older. A time from our late

forties is likely to be slower than a time in our mid-twenties, so we’re unlikely to ever get close to that wonderful PB from the August 1997 handicap again. So that is the first purpose of AGPBs – to adjust times to compensate for the fact we have aged and allow a meaningful comparison with performances in the past.

Our training regimes also change due to life circumstances and injuries. Maybe in 2012 we trained hard for a marathon, but in 2019 we have a more onerous job, and new family commitments which restrict us to a couple of shorter runs a week at best. Even if the effects of aging are ignored we are unlikely to get close to our 2012 form, and if nothing is done to adjust for this we won’t

ever be able to score bonus points. Again, AGPBs are used to help to mitigate these effects – even though strictly speaking it has little to do with age as such. This is done by basing the AGPB more on “recent” best times rather than lifetime bests.

So that is the dual purpose of AGPBs – to provide a realistic benchmark for a member’s performances to allow for aging and recent form, and to provide an even playing field for those mythical bonus points which are so vital for winning the Greenwich Cup. So far, so good.

The problem is that this is an impossible goal. Individual genetics differ, the rate at which we slow down differs and individual circumstances differ. It is simply not practical to tailor the calculations for

Michael, Ken, Nic, Ildiko, Mick & Jane

Handicapper’s Cornerwith Mick Beasley

Age Grading

these people, an “equivalent effort” performance in December will be expected to score three or four fewer bonus points, with slower runners losing even more (even Terry can expect to find bonus points harder to find in December). Ideally we’d want to be adjusting the AGPBs on a month-by-month basis, as ultimately our physiology doesn’t put all of our aging into a single day of the year – but that can’t and won’t happen unless everything is fully automated. Updating AGPBs is both time-consuming and tedious.

To make calculations easier, all members are treated like British Racehorses with a birthday on the 1st January (or in practice some random date between the December and January Handicaps). On that date the “current” AGPB is adjusted to allow for the sudden aging of the members. This means our 60 year old member who runs an AGPB in December can record another AGPB in January with a time which is ten seconds slower! While this is not ideal, the alternatives are equally flawed – if not more so.

To adjust for changes in form, we would ideally like the AGPB to be based on recent years only –

with the proviso that there must be a “reasonable” amount of data to work with so we have confidence that it is representative of true form. The criteria used for this is currently quite strict – six runs in the previous year, and if this is not met then the previous AGPB is adjusted for the passing of another year and carried forwards. If it is met then the AGPB is based on times for the last three years only.

In my view this qualification is too onerous, and leads to inconsistences – for example someone who regularly runs four events a year may well have an AGPB based on ancient history, while someone who is returning after several years away from the club but runs six events in their first year back gets their AGPB “reset” to current form.

One thing we will not be doing is changing the criteria during the middle of the year – as with the principles behind how I allocate handicaps, the need for consistency in the Greenwich Cup means that that all significant changes will happen at the end of the year. But this is definitely something I would like to see change before next year – and we have four months to find a way to find a less flawed solution to an impossible problem.

each individual even if we knew what data we needed to collect make this possible.

In the absence of any better system, we use the 2015 table of Age Factors from the World Masters Athletics. This model is based on the world best times for different ages and gives a multiplying factor which can be applied to each age and used for comparisons between Ages. So if you are consistently performing at world record paces, it’s not a bad approach at all – if we ignore the triviality that pretty much nobody consistently performs at world record paces over their lifetime.

Sonia O’Sullivan’s parkrun times are currently around five minutes off the world record pace for her age. She was a World Champion in her day, and yet even for her it is highly questionable whether the factors are a valid way to compare a time from 2015 with a time from 2019 – let alone from her World Record days. Even allowing for the minor detail she is not a full-time athlete any more, her Parkrun data suggests she is slowing down by more than the model predicts.

Most of us are not in her class – and probably don’t have the necessary genes even if we could put in the training (if you want to be an Olympic athlete then choose your parents very carefully). The factors are probably even more inaccurate for us mere mortals – but we just don’t have anything better available.

Furthermore, the prediction by the model of the size of the expected drop in performance during the passage of a year can get quite significant – at age 60 for men it translates to around 15s for a 30 minute 5km runner, while for women it is more. For


Now at six months out from Hawaii I have just finished the season with solid hit out at

Challenge Melbourne. This is the time the body and mind need to rest up and recover. While the time will come for the training to ramp up it’s not sustainable physically and psychologically to do this all year round. Well… for me anyway!

So, the plan for the next month or so is to take the foot off the accelerator and just keep a nice comfortable base of training without any intensity. However, there can be real purpose to this. This period of lower intensity work provides the ideal opportunity to not only recover but also to work on metabolic flexibility, a now trendy concept in the

begin to use these stores. Carbohydrate oxidation occurs to generate energy. Much like an engine and a petrol tank!

This tank holds about enough energy to keep us going for a couple of hours. So of course, we need to top that tank up as we go; bars, gels, and other easily digestible carbohydrate sources.

The problem! Unfortunately, our bodies, or our stomachs can only process a maximum capacity of carbohydrates at a time. About 60-80 grams (240-320 cal) an hour and this tends to reduce as we get onto the run and our body is forced to shunt blood away from the stomach to more muscles and extremities to keep us cool.

But we are burning energy at a much higher rate than this (about 1000 cal/hour depending how hard we work). So our tank has a much bigger outlet than inlet, and modelling shows that it will end up empty about 4 hours into the bike and hitting the wall will follow!

Our solution! We need a second tank! And luckily, we all have one, and it’s pretty much bottomless! Our bodies Fat Stores. Like we can oxidise carbohydrates for energy we can also oxidise fat stores and they aren’t going to run out in a hurry.

How does this work? We know for most of us with lower intensity exercise we burn fat as a source of energy especially in the absence of carbohydrates. Metabolic testing can be done and shows exactly the composite of the fuel sources that we are burning as our intensity of exercise increases. General findings are that those athletes who have high carbohydrate diets and rely on higher levels of carbs during training have poor ability to utilise fats as fuel when

tested.As the intensity of exercise rises, very quickly so does the proportion of carbohydrates they are metabolising and they begin entirely burning carbohydrates at suboptimal levels. A big problem as discussed earlier!

However, we do have the ability to adapt and change and become more efficient in burning fat by training our bodies to do so. The nature of Ironman training itself probably improves fat burning efficiency in some athletes to a degree, especially for those pro’s logging 30-40 hours of exercise a week. But current evidence provides an argument for being pro-active and systematically training our Metabolic Flexibility (ability to utilise both carbohydrates and fats as fuel) in order to maximise performance in endurance sport. Primarily this is achieved by restricting carbohydrate availability, forcing our bodies to get better at tapping into our fat stores for energy. One strategy is to include some fasted training into your program. Another strategy, as used by Dan Plews with his athletes is to lower the general carbohydrate content of the diet transitioning to a lower carb higher fat diet. This involves reducing the amount of carbohydrate we eat, ranging as low as 50 g per day to as high as 130 g (depending on the phase of adaptation). In doing so, we encourage the body to adapt in order to use fat instead of carbohydrate, which makes sense given we aren’t giving it much carbohydrate to use as fuel anymore. In Dan’s work (link provided with much more detail) when he retests athletes after this protocol there are large improvements in fat utilisation; in

endurance world.Fat Adaptation and Metabolic Flexibility

One of the key determinants of performance in Ironman Triathlon is energy availability, especially in the back end of the race. We have long considered ‘carbohydrates as king’ when supplying our bodies with fuel for exercise. Carbohydrates get converted to glycogen, which in turn fuels our muscles when we exercise.

However, when it comes to relying on carbohydrate sources alone in endurance events there is one major concern. Running out!

There has been a lot of recent work in this area, led by Dr Dan Plews, who is not only a sports scientist and coach to some of the worlds best Ironman Triathletes but he, himself won the World Ironman Age Group Championships in Hawaii last year. Last year his team published work in the Journal of Sports Medicine that showed that most Ironman Athletes are absolutely going to run out of energy if they are expecting to rely on Carbohydrates alone.My attempt to simply explain why;

We can think of our carbohydrate stores like a tank of fuel. Hopefully if you have loaded up a little in the day or two before a race the tank is full!

Once we start, the tank starts to steadily empty as our systems

Training and Planning - six months out from Hawaii.Taking things easy with purpose!

that the athletes can primarily use fat for fuel, and then continue to contribute fats to the mix, up to much higher exercise intensities. Hence the term, Metabolic Flexibility. The desired result: two fuel sources and racing harder for longer. Summary and Application.

I have operated myself on a lower carbohydrate approach for the last couple of years, cycling in and out of being quite strict and then quite liberal. The approach can be periodised or trained like physical training itself. I look at this period when my general training is low intensity as a time to train my metabolic system. I partly do it because I enjoy the science behind endurance sport and performance, which means I am fascinated in testing these applications. When the training changes in dynamics it will be time to titrate carbs back in to fuel those higher-end sessions. Remember that at high intensities carbs remain king! And you need to fuel sessions appropriately so nutrient timing is the major consideration. Consider the relevance of the session you have planned and how to get the most of that session. Make sure your coach is on board if you have one, so you can plan the process together. Starting out the adaptation process can be tough, with a slump in energy before your system adapts. This can take 4-6 weeks.

I also have great access to our dietician at work to bounce ideas around with. I would highly recommend Lauren at Symmetry Physiotherapy Hoppers Crossing to anyone looking at nutrition for sports performance. She can steer you in the right direction, remembering that this approach is most relevant for a niche range of endurance sports working at lower intensity levels.

For anyone interested I highly recommend reading these blogs by Dr Dan Plews. He outlines the practical application of his work with an athlete.

NEXT MONTH Metabolic Flexibility Part 2

Physio Talkwith Shay McLeod Symmetry Physiotherapy

This applies whether you are training for an Ironman or a marathon


The HandicapThrough the Lensby Ildiko Plaganyi

As the photos show the early morning light prior to the July Handicap was simply stunning. Bold colours, sharp lines and dramatic shadows created a mood, which could only be described as reflective and the faces of the Hobos had looks to match. Thank you to Ildiko for capturing the mood of the day and our club mates so beautifully.


Now to handicap matters: Carlo Sgro’s triumph, his best time

in 18 months (20:51) saw him finish in first place from Diane Donoghue (33:20) in second, with Andrew Scardino (19:42) in third.

The overnight rain obviously had an impact on the pace of the race with only Graham ‘having a purple patch’ Edwards beating his AGPB (-0:19). The rest of the field were all outside their best times, although some did come mighty close (have a look at the results tables for full details).

Once again our illustrious handicapper, Mick Beasley, did a super job with first and fifteenth separated by only 52

seconds – now that is a pack-finish that makes us thankful we have electronic timing.

Although the weather may have kept a few away, it was nice to see Mark Maloney back from injury and Sue and David Walker back from their overseas trip amongst the quality field of 23.

With 7 handicaps down and only 5 to go if you are planning to make a charge it would be prudent to start with the August Handicap. Brian Armstrong with the fastest time in the July Handicap (18:24 and 24 GC points) is still our Greenwich Cup leader and the one to catch.

Come on and give Brian a run for his money!

July ResultsGr

eenw

ich Cu

p1

Carlo

Sgro

40:06

20:51

19:15

19:47

20:10

10:18

10:33

205

252

Diane

Dono

ghue

40:20

33:20

7:00

32:33

32:55

16:21

16:58

197

263

Andre

w Scar

dino

40:22

19:42

20:40

19:33

19:33

9:55

9:47

1810

284

Grah

am Ed

wards

40:24

41:54

-1:30

36:14

42:14

20:59

20:55

1712

295

Martin

Man

kowski

40:26

20:01

20:25

18:53

19:52

9:53

10:07

1610

266

Brian

Arms

trong

40:27

18:27

22:00

18:09

18:10

9:15

9:12

159

247

Aaron

Mcal

eese

40:27

20:12

20:15

19:37

19:53

10:05

10:06

148

228

Melind

a Wole

dge

40:33

25:48

14:45

25:47

25:47

12:53

12:54

1311

249

Tame

ka Da

y40

:3420

:0420

:3018

:4518

:599:5

010

:1312

113

10La

ura Sm

ethurs

t40

:3923

:1917

:2022

:0322

:3311

:3611

:4211

415

11Do

n Ham

pshire

40:44

57:14

-16:30

28:29

55:06

28:10

29:04

100

1012

Jude M

cCan

n40

:5227

:0213

:5026

:4526

:4513

:1013

:519

918

13An

n Girvi

n40

:5328

:5312

:0023

:5625

:5214

:2114

:318

08

14Ro

b Fallo

on40

:5323

:3817

:1521

:2422

:4411

:5311

:457

29

15Ad

am W

oledg

e40

:5823

:5817

:0023

:3223

:3211

:4712

:116

713

16Mic

hael S

lee41

:1126

:3114

:4021

:4623

:0413

:2113

:095

05

17Ra

y Barn

ard41

:5231

:4210

:1022

:1225

:5515

:1316

:285

05

18Mic

k Bea

sley

42:12

24:37

17:35

22:40

22:40

12:05

12:32

50

519

Micha

el Musg

rove

42:40

42:40

0:00

35:15

39:55

21:04

21:36

50

520

Sue W

alker

42:51

28:21

14:30

22:44

24:17

14:15

14:05

50

521

Mark

Malon

ey43

:3725

:4717

:5020

:0322

:1312

:5712

:495

05

22Joh

n Becr

oft43

:5943

:290:3

024

:1237

:4620

:4622

:425

05

Inelig

ible

1Bre

tt Tuck

er40

:5018

:5022

:0018

:3318

:339:1

99:3

09

09

Resul

ts are

displa

yed in

Finish

ing or

der fo

r the G

reenw

ich Cu

p, an

d by E

lapsed

time o

therwi

se.

Hobo

s Han

dicap

Jul 20

19 - 3

01st R

unnin

gPo

sNa

meFin

ishTim

eSta

rtPB

AGPB

Split

1Sp

lit 2

Point

sBo

nus

Total 1

Viva CarloJohn Gray Blitzes XC Field

A select field braved the brisk August morning for the 7th running of the Hobo’s Winter Cross Country Championship. Newport Lakes looked an absolute

picture with the lakes themselves full to the brim and an abundance of bird life, which completely disregard runners invading their backyard.

The subterranean nature of the park provides shelter from the elements making race conditions well nigh-on-perfect for a pre-breakfast 3km dash. All competitors ran negative splits except those ‘chained to a pram’ – might have to re-think that next time Jo. Regardless, Jo was not far off the pace.

Guest Jasmine Newberry was first away in the handicap event and led the way for one-and-a-half laps of the two-lap race. Her brother Lucas was actually first across the finish line, ran the 3rd fastest time of the day.

Back-marker, John Gray took the chocolates with the fastest time of the day, 11:49.2 followed by Michael Slee, 15:36.8 and Rob Falloon, 14:52.1. Jude McCann came in 4th in her first NLXC followed by Jo Hammet in 5th.

Liam Johnson in a very quick 12:34.7 kept Lucas honest and raced him to the line.

Helpers (Kate Milnes, David Walker, Ray Barnard, Mick Beasley), supporters (Tameka Day) and all of the runners enjoyed the traditional post-race BBQ breakfast of bacon and eggs. Plenty of fun and laughter helped make it a fabulous start to a wonderful Winter Sunday.

Come and join us next year!


1. Brian Armstrong 29 (20) 28 28 28 10 24 167 p2. Graham Edwards 17 21 32 (20) 5 10 29 134 e3. Andy Grant 31 26 24 29 22 132 n4. Ildiko Plaganyi 5 17 25 23 27 11 (20) 128 e5. Mick Beasley (20) 16 29 31 16 5 5 122 a6. Aaron Mcaleese 16 27 21 (20) 22 106 n7. Carlo Sgro (20) 5 13 18 20 25 101 n8. Diane Donoghue 9 21 11 (20) 13 26 100 n9. Jude McCann 10 10 15 31 12 18 96 n10. Jade Baker 10 20 7 26 7 (20) 90 n11. Terry Pearce 28 31 19 10 88 e12. Steven Turnbull 12 (20) 13 16 21 82 n13. Andrew Scardino 10 13 8 (20) 28 79 n13. Laura Smethurst 15 5 19 19 6 15 79 n13. Peter Buissink 19 (20) (10) (10) (10) (10) 79 e16. Adrian Boyle 23 19 32 74 n16. Tim Binstead 12 32 25 5 74 n18. Graeme Dewerson 32 13 27 72 n18. Kieran Leonard 24 (20) 10 18 72 e20. Gareth Coakley 5 (20) 11 27 7 70 n21. John Gray 19 (20) (10) 5 (10) 64 e21. Rob Falloon (20) 20 5 5 5 9 64 e23. Sue Hastings 10 (20) 15 18 63 n24. Melinda Woledge 10 13 14 24 61 n25. Michael Rief 15 21 22 58 n26. Mark Maloney 13 24 13 5 55 e27. Adam Woledge 10 16 14 13 53 n27. Katrina Lange 5 18 20 5 5 53 a29. Peter Parks 22 10 (20) 52 n30. Liam Johnson 10 17 13 11 51 n31. David Walker 30 (20) 50 e32. Ken Smith 5 5 5 9 5 (20) 49 e32. Martin Mankowski 23 26 49 e34. Phoebe Gray 11 5 (20) 10 46 n34. Russell Johnson 9 7 5 5 (20) 46 e36. Melissa Coleman 20 5 (20) 45 n37. Andrew Carey 10 14 20 44 n38. Matt Davis 10 13 (20) 43 n38. Nick Bateup 10 10 23 43 n40. Donna Davis 10 18 12 40 n40. Jane Whitmore 10 30 40 n42. Eero Keranan 5 10 8 16 39 e

Hobos Greenwich and Ted Joy Cups 2019Current Standings - Greenwich CupPlace Name Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Best Eight Notes

1

1. Brian Armstrong 29 (20) 28 28 28 10 24 167 p2. Graham Edwards 17 21 32 (20) 5 10 29 134 e3. Andy Grant 31 26 24 29 22 132 n4. Ildiko Plaganyi 5 17 25 23 27 11 (20) 128 e5. Mick Beasley (20) 16 29 31 16 5 5 122 a6. Aaron Mcaleese 16 27 21 (20) 22 106 n7. Carlo Sgro (20) 5 13 18 20 25 101 n8. Diane Donoghue 9 21 11 (20) 13 26 100 n9. Jude McCann 10 10 15 31 12 18 96 n10. Jade Baker 10 20 7 26 7 (20) 90 n11. Terry Pearce 28 31 19 10 88 e12. Steven Turnbull 12 (20) 13 16 21 82 n13. Andrew Scardino 10 13 8 (20) 28 79 n13. Laura Smethurst 15 5 19 19 6 15 79 n13. Peter Buissink 19 (20) (10) (10) (10) (10) 79 e16. Adrian Boyle 23 19 32 74 n16. Tim Binstead 12 32 25 5 74 n18. Graeme Dewerson 32 13 27 72 n18. Kieran Leonard 24 (20) 10 18 72 e20. Gareth Coakley 5 (20) 11 27 7 70 n21. John Gray 19 (20) (10) 5 (10) 64 e21. Rob Falloon (20) 20 5 5 5 9 64 e23. Sue Hastings 10 (20) 15 18 63 n24. Melinda Woledge 10 13 14 24 61 n25. Michael Rief 15 21 22 58 n26. Mark Maloney 13 24 13 5 55 e27. Adam Woledge 10 16 14 13 53 n27. Katrina Lange 5 18 20 5 5 53 a29. Peter Parks 22 10 (20) 52 n30. Liam Johnson 10 17 13 11 51 n31. David Walker 30 (20) 50 e32. Ken Smith 5 5 5 9 5 (20) 49 e32. Martin Mankowski 23 26 49 e34. Phoebe Gray 11 5 (20) 10 46 n34. Russell Johnson 9 7 5 5 (20) 46 e36. Melissa Coleman 20 5 (20) 45 n37. Andrew Carey 10 14 20 44 n38. Matt Davis 10 13 (20) 43 n38. Nick Bateup 10 10 23 43 n40. Donna Davis 10 18 12 40 n40. Jane Whitmore 10 30 40 n42. Eero Keranan 5 10 8 16 39 e

Hobos Greenwich and Ted Joy Cups 2019Current Standings - Greenwich CupPlace Name Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec Best Eight Notes

1

The Greenwich Cup The Ted Joy Cup

16 Hobson’s Bay Home Runs

Melbourne's leading inner-western suburbs

Recreational running club! Our club offers runners of all abilities the chance to achieve their goal, whatever that goal may be.

Guests and visitors are always welcome at our events and training sessions, which are always free.

We only ask that if you like running or training with us, that you support the club and join as a

financial member after 3 sessions.

Our 2019 single membership is a low $40/year (less than the cost of one fun run), and has many

benefits including Athletics Australia accredited run leaders, and access to some Athletics Victoria

events and services. We also have family and pensioner memberships.

Financial members qualify for a discount from our club sponsors:

John Ayton from SportsPower Williamstown (34 Douglas Parade)

Abby Speakman from Symmetry Physiotherapy Williamstown (76 Douglas Parade)

Join us for Regular Group Training Sessions and Social Runs

• Track sessions every Tuesday morning (6:00am warm-up for 6:15 start) at Newport Track

• Track sessions every Tuesday evening (6:15pm warm-up for 6:30 start) at Newport Track

• “Timeball” 7km Run every Thursday evening (6:30pm start) from Newport Track

• Saturday morning parkrun at Altona Beach, Newport Lakes or other parkruns as per facebook

• Sunday morning Long Runs for building endurance (6:30 or 7am start ) from Newport Gatehouse

• Sunday morning Newport Lakes laps

• Occasional Sunday morning Social Well-being runs as per facebook

Join us for Regular Handicap Competitions for all abilities

• Traditional monthly 5km Handicap, held at 8am on the last Saturday of every month

• 1500m track events held at or around Christmas, Easter and Spring

• Winter 3000m cross-country event at Newport Lakes

• Two mile “Phar Lap” event, the day before Melbourne Cup at the old Williamstown Racecourse

• Daylight Saving Series, consisting of some of the above events, all followed by BBQ's

• We also run as an AV cross-country team with our friends from Williamtown Athletic Club

Facebook: “Hobsons Bay Running Club” Instagram: “hobsonsbayrunningclub”

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

newsletter of the hobson’s bay running club inc,...

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