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The Jock Athletic online magazine is dedicated to sharing the training "game plan" of elite athletes and coaches in a practicle, usable way for sportspeople, runners and the Average Joe's alike! This magazine is all about providing readers with information that counts. We're not interested in popular opinion. Instead we are aiming to deliver information on sport, exercise and health that is explained well, is useful and practical to the 'everyday' athlete.
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ATTITUDEIS EVERYTHING
- THE ASHES
PLANTAR FASCIITIS
INJURY IN FOCUS
MY FATHER ONCE TOLD ME THAT YOU CAN’T MAKE A LIVING OUT OF SPORT, WHICH I REGULARLY REMIND HIM OF. THAT’S
ONE THING I DIDN’T LISTEN TO HIM ABOUT - I’M GLAD I DIDN’T, BECAUSE EVERY DAY I WORK, TRAIN AND COMPETE
WITH INSPIRING, PASSIONATE AND INTELLIGENT (WELL MAYBE THAT’S A STRETCH) PEOPLE FROM ALL OVER THE WORLD.
I STARTED JOCK ATHLETIC IN 2006 WITH BUSINESS PARTNER PAUL WATSON AND EACH YEAR HAS BEEN AN INCREDIBLE
JOURNEY, WITH 2013 BEING NO DIFFERENT. SOME OF THE YEARS HIGHLIGHTS: I COLLABORATED ON A FITNESS DVD WITH
BRETT LEE CALLED “PUSHING THE BOUNDARIES”; WE HOSTED THE 7TH ANNUAL JANE MCGRATH CLASSIC, A CHARITY
FUN RUN WE CREATED IN HONOUR OF OUR GOOD FRIEND JANE MCGRATH: WE HELD OUR FIRST ATHLETE TRAINING CAMP
ON HAMILTON ISLAND; WE WERE INVITED TO HOST AN EXCLUSIVE ATHLETE TRAINING SESSION WITH OLYMPIC TRACK
STAR BEN JOHNSON AS PART OF THE SKINS PURESPORT ANTI-DRUG CAMPAIGN; WE FURTHER STRENGTHENED OUR
RELATIONSHIP WITH OUR AMAZING SPONSORS CRUST GOURMET PIZZA BAR CRONULLA AND T-BONE MEDIA; PUBLISHED
THE 3RD ANNIVERSARY EDITION OF OUR MAGAZINE AND CAPPED OFF THE YEAR WITH ANOTHER DVD COLLABORATION,
THIS TIME WITH MR CRICKET, MIKE HUSSEY, ON CRICKET FITNESS. OH YES, AND TO CAP IT OFF, WE’VE GOT A THIRD BABY
ON THE WAY, A PRETTY GOOD YEAR REALLY!
WHAT CONTINUES TO AMAZE ME IS THE CALIBRE OF ATHLETES THAT COME THROUGH THE DOOR, AMATEUR AND
PROFESSIONAL. THEY ALL HAVE THEIR OWN QUIRKS, DEMONS AND STRENGTHS. BUT THEY ALL HAVE ONE THING IN
COMMON - TO IMPROVE THEMSELVES PHYSICALLY, WHETHER ITS TO BE THE BEST IN THE WORLD, OR FINISH THE 5KM
FUN RUN NEXT WEEKEND. THERE ARE SOME THAT MAKE EXCUSES, OTHERS WHO WILL SHOW UP, WEEK AFTER WEEK,
EDITOR’S LETTER
Sandhills shenanigans - the best session of the week.
CONTINUING TO GIVE THEIR BEST. IT’S WHAT MAKES MY JOB INTERESTING.
I COULDN’T BE MORE PROUD OR GRATEFUL FOR THE CALIBRE OF WRITERS AND CONTRIBUTORS THAT HAVE HELPED US
GROW OUR MAGAZINE. EACH A CHAMPION ATHLETE OR COACH IN THEIR OWN RIGHT. ON THAT NOTE, SPECIAL MENTION
TO OUR RESIDENT SPORTS DIETICIAN REBECCA GAWTHORNE, WHO RECENTLY MARRIED ANOTHER TOP ATHLETE LAURENT
STEWART - BEST WISHES AND CONGRATULATIONS. ALSO TO LAUREN KITCHEN, PRO CYCLIST WITH WIGGLE HONDA, WHO
TOOK LINE HONOURS IN THE NSW INTERNATIONAL CYCLING GRAND PRIX IN CRONULLA RECENTLY. THIS WAS HER LAST IN
AND RIDE FOR THE WIGGLE HONDA UNIT BEFORE HEADING TO ANOTHER TEAM IN 2014. THANKS FOR ALL YOUR TRAINING
ADVICE AND WISDOM IN 2013 AND BEST OF LUCK IN 2014.
WELL DONE TO THE AUSSIES IN THE FIRST ASHES TEST, PARTICULARLY BRAD HADDIN WHO HAD A GREAT PERFORMANCE
IN HIS 50TH TEST MATCH, CAPTAIN MICHAEL CLARKE WHO TURNED THE SERIES AROUND WITH A FEW BRUTAL PULL SHOTS
IN THE SECOND INNINGS AND MITCH JOHNSON WHO BULLIED ENGLAND INTO SUBMISSION. BRING HOME THE ASHES
BOYS, THEY’VE BEEN GONE FOR FAR TOO LONG!
MERRY CHRISTMAS TO YOU ALL AND HAPPY NEW YEAR!
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DECEMBER 2013 7
JOCK ATHLETIC HONOURS OUR ATHLETES AND MEMBER OF THE YEAR
TO WIN THESE AWARDS YOU HAVE TO SATISFY SEVERAL CRITERIA, IT’S NOT
JUST ABOUT GREAT PERFORMANCES, ALTHOUGH THEY ARE DULY NOTED. IT’S A
COMBINATION OF GREAT PERFORMANCE, ATTITUDE TO TRAINING AND OTHER TEAM
MEMBERS, COURAGE, COMMITMENT AND WHAT YOU ALSO BRING TO THE GROUP.
AT THE END OF THE DAY WE WANT MEMBERS THAT ARE AN INSPIRATION.
MEMBER OF THE YEAR – DEE MCCARTHY (RIGHT) - FOR HER COMMITMENT TO THE
GROUP AND TRAINING! EVERY DAY DEE SENDS ALL MEMBERS OF THE RUNNER’S
CLUB A MESSAGE ENCOURAGING, SOMETIMES EVEN DEMANDING, THEY TURN UP
TO TRAINING. EVEN WHEN INJURED THIS YEAR DEE WOULD TURN UP TO TRAINING,
DO SOME STRENGTH WORK AND TAKE PHOTOS, BRINGING SOMETHING POSITIVE TO
THE GROUP EVEN WHEN DOWN HERSELF. AND SHE IS NOW ALSO RUNNING AS FAST
AS EVER. WELL-DONE DEE.
SENIOR ATHLETE OF THE YEAR – ALI NAJEM (LEFT). IN HIS FIRST FULL YEAR OF
REGULAR COMPETITION ALI HAS GONE FROM STRENGTH TO STRENGTH WINNING
SEVERAL RACES, CULMINATING WITH DOUBLE GOLD AT THE SURF LIFESAVING
STATE TITLES IN THE 2KM BEACH RUN U19 & OPEN DIVISION FOLLOWED BY DOUBLE
SILVER AT THE AUSTRALIAN TITLES IN THE SAME AGE DIVISIONS. IT WAS MORE THE
UPS AND DOWN HE HAD, INCLUDING BEING IN A COMA AFTER A CAR CRASH , HIS
FIGHT BACK AND HIS ENCOURAGEMENT OF THE REST OF THE GROUP, AND THE WAY
HE COMPETES THAT WON HIM THE AWARD. CONGRATULATIONS ALI.
JUNIOR ATHLETE OF THE YEAR – CHLOE GENTLE (CENTRE). IN ALL MY YEARS
AS A COACH I HAVE NEVER SEEN ANYONE ENJOY THE HARD SLOG OF TRAINING
MORE THAN THIS YOUNG WOMAN, WITH MANY PB’S THIS YEAR IN X COUNTRY AND
MIDDLE DISTANCE RUNNING AND A FANTASTIC ATTITUDE. AFTER HER FIRST EVER
SAND HILLS SESSION, WHERE SHE DOMINATED, CHLOE TOLD ME IT WASN’T THAT
HARD - THE FIRST PERSON EVER TO SAY THIS ABOUT THEIR FIRST SESSION IN 30
YEARS. I HAVE NEVER HEARD HER COMPLAIN AT ANY TRAINING SESSION, A JOY TO
COACH. WELL-DONE CHLOE.
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EZINE BRAINS TRUSTPUBLISHER Jock AthleticEDITORS Jock Campbell / Melissa CampbellART DIRECTOR/DESIGN Kiss the SkyADVERTISING/PRODUCTION Melissa Campbell
CONTRIBUTORS Dan Atkins, Jock Campbell, Peter Colagiuri, Empirica Research, Rebecca Gawthorne, Peter Hadfield, Lauren Kitchen, Siobhan McCarthy, Paul Watson, Eloise Wellings
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ATTITUDE: IS YOURS WORTH CATCHING?Jock Campbell
LEADING FROM THE FRONTDan Atkins
COVER IMAGE: Brisbane, Australia, 24 November- Mitchell Johnson of Australia celebrates taking the wicket of Graeme Swann of England during day four of the First Ashes Test match between Australia and England at The Gabba (Photo by Cameron Spencer/Getty Images)
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PLANTAR FASCIITISPeter Colagiuri
VALE ALBIE THOMASPeter Hadfield (OAM)
38
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OUT OF THE DARKNESSSiobhan McCarthy
ATHLETE NEWSJock Athletic
CONTENTS
DECEMBER 2013 9
SUBSCRIBE NOW »EDITORIAL OFFICEJock Athletic | PO Box 1186 Cronulla 22300415 998 636 | EMAIL [email protected]
OUT OF THE DARKNESSSiobhan McCarthy
ATHLETE NEWSJock Athletic
ABOVE: A very happy Wiggle Honda Cycling team, led by Jock Athletic athlete Rochelle Gilmore (far right), after winning the NSW International Grand Prix in Cronulla. Lauren Kitchen (3rd from left) took line honours in the event!
see better. be better.
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see better. be better.
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For stockist information, please call: 02 9970 1800or visit adidas.com/eyewear. support your vision.
Official supplier of Team England and the English Cricket Board
12 jockathletic.com
ATTITUDEIS YOURS WORTH CATCHING?
DECEMBER 2013 13
JOCK CAMPBELL
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I CANT SPEAK HIGHLY ENOUGH OF THE AUSSIE QUICKS IN THE FIRST TEST AT THE GABBA. ALL THREE BOWLED WITH RELENTLESS AND FEROCIOUS INTENT.
Some say Mitch Johnson was a surprise to come back into the side, but over the past 12 months he has been bowling as well as ever and was clearly in great form last Aussie season. It was a great surprise that he wasn’t part of the first Ashes squad to be picked for the Ashes in England. He’s worked very hard on his physical condition over the past 18 months and is in the best shape and form of his career, clearly deserving of his spot. The clear ingredient from the first Test was Mitch and the other quicks great attitude, and they all did just what Andy Bichel used to preach.
This was in stark contrast to the English quicks, apart from Broad who put in every time he bowled and was rewarded with wickets. Anderson and Tremlett’s pace dropped of from their second spells on. I’ve noticed this about Anderson in particular over the past year, world class when the
SOME SAY MITCH JOHNSON WAS A SURPRISE TO COME BACK INTO THE SIDE...HE’S WORKED VERY HARD ON HIS PHYSICAL CONDITION OVER THE PAST 18 MONTHS AND IS IN THE BEST SHAPE AND FORM OF HIS CAREER, CLEARLY DESERVING OF HIS SPOT.
TO SEE MITCH JOHNSON, RYAN HARRIS AND PETER SIDDLE CHARGE IN EACH AND EVERY SPELL WITH FULL INTENSITY, AT AN UNWAVERING SPEED, AS CONFIRMED BY THE SPEED GUN THIS TEST, REMINDED ME OF SOMETHING CURRENT AUSSIE SELECTOR ANDY BICHEL USED TO SAY AS A PLAYER -YOU NEED TO BEND YOUR BACK ON FLAT WICKETS TO GET ANYTHING OUT OF THEM, WHICH SUMMED ‘BICH’ UP EVERY TIME HE TOOK THE FIELD.
DECEMBER 2013 15
JOCK CAMPBELLIS A SPORTS SCIENTIST, ELITE STRENGTH & CONDITIONING COACH & LEVEL 3 ATHLETICS COACH. FROM 2000 -2005 JOCK WAS THE HEAD STRENGTH AND CONDITIONING COACH FOR THE AUSTRALIAN CRICKET TEAM. DURING THIS PERIOD THE TEAM WAS WORLD CHAMPIONS IN BOTH TEST MATCH (NO. 1 IN TEST RANKINGS) AND ONE DAY CRICKET (WORLD CUP WINNERS 2003 AND NO.1 IN WORLD RANKINGS); IT WAS THE MOST SUCCESSFUL PERIOD IN THE TEAMS HISTORY. FOR MORE ON JOCK , CHECK OUT HIS WEBSITE JOCKATHLETIC.COM OR EMAIL [email protected]
ball is moving around and conditions are favorable, but as soon as the wicket is flat and the ball stops swinging, he dawdles back to his mark, consistently asks for the ball to be changed and generally mopes around like the world’s against him, bowling low 130s, hardly inspirational. Tremlett’s drop off in place was dramatic, starting in the mid 130s and as the game wore on dropped to mid 120s.
From the England set-up this is really surprising. Yes it was hot, but if that’s the bowling attacks excuse, they are advertising a lack of specific preparation for Aussie conditions. In case England forgot, the news flash is the Australian summer is hot and humid and the most basic of preparation for international cricket is heat and humidity preparation, which any sports science first year student learns about. Maybe a glaring oversight by England not to prepare for heat and humidity! If that’s not the reason, it comes down to lack of bowling preparation or worse even still poor attitude.
The first Test of a series was the time to make a statement. That’s what Steve Waugh and Ricky Ponting taught me when I was with the team, and a big statement is with attitude. The bowling attacks were poles apart in this area.
The Aussie team of the early 2000s had an SAS motto: “attitudes are contagious - is yours worth catching? The Aussies certainly made a statement and the Aussie quicks showed great test match attitude. It was great to see.
The ‘GoTo Shoe’
For Every Turn!ADRENALINE GTS 14
BROOKSRUNNING.COM.AU
BROOKSRUNNINGAU
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LEADING FROM THE FRONT
DECEMBER 2013 19
DAN ATKINS
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AS I DISCUSSED A FEW MONTHS AGO THE NATIONAL TALENT ACADEMY (NTA) WAS CREATED THROUGH A NEED IN AUSTRALIA TO SERVICE AND FURTHER DEVELOP THE ALREADY HIGH INTERNATIONAL CALIBRE OF TRIATHLETES WE HAVE IN AUSTRALIA.
Across Australia there are now 4 programs servicing every state and territory with 4 coach/ program managers and the results are starting to flow.
I can attest on behalf of each of us coaches that there is never a perfect day. We act as personal coaches (what we do best), we are administrators, dictators, psychologists, fighters for the better good of athlete’s needs and most importantly we are coach role models ( well I believe we are in any case). All of the above I mentioned is judged by the “non” system coaches, the ones that are self -funded and provide athletes on camps basis’s into our state based programs. These coaches are valuable with developing athletes into our program and should be supported to keep progressing them within their home based environment.
I have the pleasure of working with two states, Western Australia, where I am based, and South Australia. Both states are very much in their developmental stage of having a program based around High Performance and I am to over- see both programs with the vision (my own vision) of having athletes in the top 5, both men and women, in Australia.The planning and structure I have tried to implement is different in both states. I must also stress that each state in Australia is completely different and each of us coaches work that way. We work with what works best in each of the states and territories.
“THERE IS NEVER A PERFECT DAY IN COACHING”. THIS IS MY COACHING MOTTO.SO HOW DO YOU CONTROL THE UNCONTROLLABLE SITUATIONS THAT ARISE DAILY? WELL, IT ALL COMES DOWN TO PLANNING.
DECEMBER 2013 21
Each week I am looking at progressing our programs to further advance our athletes. Meeting with other HP programs is key to our development. I am trying to be as lateral with my thinking as possible. Hearing from other HP programs is such a good learning experience that even just a minute of the conversation is all that is needed to be of benefit if I can put it into practice.
Triathlon is simple, but it is simply full time work trying to piece together the endless puzzle for success. Right now I have the following as my service providers - doctors; sports doctors; Nutritionists- both on state level and national (having different opinions
I CAN ATTEST ON BEHALF OF EACH OF US
COACHES THAT THERE IS NEVER A PERFECT DAY. WE
ACT AS PERSONAL COACHES (WHAT WE DO BEST), WE ARE
ADMINISTRATORS, DICTATORS, PSYCHOLOGISTS, FIGHTERS FOR THE BETTER GOOD OF
ATHLETE’S NEEDS AND MOST IMPORTANTLY WE ARE COACH
ROLE MODELS ( WELL I BELIEVE WE ARE IN ANY
CASE).
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can sometimes be the best way to work it out for yourself); massage therapists; physiotherapists ( about 3 I will contact weekly); biomechanics- I actually borrow these ones and ask for any assistance I can possibly can; physiologists in two states- these guys and girls are the ones that can keep our heads above water, they back up our theories and challenge extra theories along the way; Strength and Conditioning experts- these guys make us stronger in a way we can’t get through swim, bike, & run, alone; specialised coaches- swimming, running.
WHILST I ATTEST TO KNOWING QUITE A BIT ABOUT THIS SPORT, HAVING THE TIME TO CHAT TO DIFFERENT SPECIALISTS ABOUT THE INDIVIDUAL DISCIPLINES HELPS TO CONFIRM MOST OF WHAT WE KNOW OR CHALLENGES OUR THOUGHTS, WHICH I LOVE.
All this in total accounts for approximately 25-30hrs a week of training. Well that is for the athletes. NTA coaches on average I would think work approximately 14hrs a day 6 days week. It all takes time and most of it is done behind closed doors and when most athletes are tucked into bed.
As I mentioned earlier, the program is working. Of the total junior athletes at the world titles in London we had 5 out of the 8 athlete’s
race where from the NTA program, one has graduated from program to a State institute, one was offered a position but refused for their own reasons and the final other was in my program. So for all the time and effort we all put in it shows that hard work pays off and most importantly that even though we have our battles most days, we generally get buy in from the people we seek out to help us.
BELOW IS MY NORMAL WEEK:
• Swim x 4 sessions including video analysis once a week.
• Dry land once a week for 30mins
• Bike x 4 – one pace line (2.5hrs), Hill session with some time trialling to finish off (2.5hrs)
• Run x 5- one solid aerobic, one treadmill, one hill strength, one run off, one longer fartlek
• Others - gym 1 session, 3 post run trigger pointing sessions.
All of the above are the contact sessions I am involved with. The individual athletes have other sessions that need to be done in their own time.
Each week will also include about 20hrs a week in my office answering emails setting up meetings with specific coaches whether they be our service providers, the State development program managers, State Institute coaches/ managers, athletes, development coaches and if time permits ME
DECEMBER 2013 23
setting up Personal development meetings. The last one I believe is my own most important development and something as coaches, when we are buried in the grind of preparing our athletes, is almost forgotten. The most important role I believe for all the NTA coaches and our programs is to develop athletes, give them an understanding of how best to develop and best utilise any opportunity that is presented. Each program on average will have 3-4 camps a year inviting all the key performance athletes in each state for an intensive block of training. Coaches I believe are equally as important.
We as NTA coaches cannot coach all the athletes and it is more healthy for the progression of Australian triathletes that we have coaches willing to up skill themselves to progress and develop athletes in their home environments. But they have to be willing to take the time to invest into their progression.
I love my job at the NTA and very quickly I have become a Western Australian and proud of it. We start our racing journey very soon and I am very much looking forward to seeing the progression we have made as a State-based program with National Structure.Stay tuned and fingers crossed it all works out, but I am very much aware of the challenge ahead.
DAN ATKINS IS THE A NATIONAL TALENT COACH FOR WA & SA FOR TRIATHLON AUSTRALIA, HEADING UP THEIR HIGH PERFORMANCE PROGRAM. HE HAS SOME 25 YEARS EXPERIENCE AS A TRIATHLON COACH AND ATHLETE.
NOW BASED IN WA, YOU
CAN CONTACT DAN DIRECTLY: [email protected]
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PLANTARFASCIITISINJURY IN FOCUS
PETER COLAGIURI
AS A RUNNER, IF YOU HAVEN’T HAD PLANTAR FASCIITIS, YOU’VE AT LEAST HEARD ABOUT IT OR KNOW SOMEONE WHO’S SUFFERED FROM IT. SO WHY IS IT SO COMMON, SO FRUSTRATING TO FIX AND SO DEBILITATING?
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Firstly, we need to look at the anatomy and function of the plantar fascia. It’s a moderately springy band of tissue under the foot that absorbs force as the arch collapses, helps to lift the arch as you’re preparing to push off and gives the foot some rigidity when you’re pushing off. Very handy thing to have and very busy little structure. It gets it’s versatility from the design, connecting on to the toes so that it can stretch out when you first hit the ground (and the toes are flat) and tighten up late in the stride (as the toes bend back). But with complex design comes complex dynamics and the potential for abnormal loading.
And this is where plantar fasciitis comes onto the radar. Technically it’s not an “itis” (suffix used for inflammatory conditions) as there’s no direct source of inflammation. It arises when the structure undergoes abnormal or excessive load. The irritation usually
THERE’S THE LONG LIST OF UNDERLYING CAUSES OF PLANTAR FASCIITIS: BAD SHOES, WEAK OR FATIGUED MUSCLES, POOR STRIDE MECHANICS AND RAPIDLY INCREASING TRAINING LOADS, JUST TO NAME A FEW. BUT THE EASIEST WAY TO UNDERSTAND THE CAUSES IS TO LOOK AT THE COMMON LINK BEHIND EVERY CAUSE: PLANTAR FASCIA LOADING.
commences at the base of the fascia, where it connects on to the calcaneus (heel bone). From there, it can cause an associated bone reaction and/or it can spread further forward along the fascia.
THE KEY IDENTIFYING FEATURES OF A CLASSIC CASE OF PLANTAR FASCIITIS ARE:
• Excruciating pain on putting weight through your feet first thing in the morning (and occasionally after a long period of sitting)
• Easing pain as it “loosens up” in the morning and on runs
• Worse in unsupportive footwear or barefoot walking
These features aren’t exclusive to plantar fasciitis but should raise the degree of suspicion if they are occurring, and slowly getting worse. When you run further than usual, your stabilising muscles begin to fatigue mid-run and your arch collapses with greater speed, leading to increased loading. The same dynamic is behind causes such as old shoes (worn cushioning can accelerate pronation), increased body weight (leads to earlier fatigue) and plantar fasciitis soon after returning from another injury (weaker muscles fatigue earlier).
Poor stride mechanics can increase plantar
DECEMBER 2013 27
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fascia loads as longer strides make it difficult for stabilisers to function, making them less effective at supporting the foot and placing more demand on the fascia.
Treatments for plantar fascia fall into two main categories: those that minimise the pain to keep you running and those that fix the problem. Although the first type of treatment can keep you moving in the short term, you will need to fix the underlying cause to actually be free of the problem.
Pain-relieving treatments include ice, stretching and self-massage (rolling a frozen bottle of water under the foot). There’s even a special sock to maintain the tension on the fascia overnight so you minimise that early morning pain. But each of these methods only relieve the pain to some extent; they won’t fix the problem. In addition to the DIY treatments, physio can offer a very effective
taping to support the foot and take away most of the pain.
The fixes for the underlying issue can be strength/stability programs, joint mobility work, running technique corrections, new footwear or training modifications; the trick here is that it needs to target your particular problem otherwise it won’t be successful. These approaches are often used in conjunction with the pain-relieving treatments to keep you running, partly to maintain your sanity, partly to minimise the risks associated with time off running.
The best advice I could give to anyone suffering from plantar fasciitis is to get running-specific help. The function of the fascia and causes of the problem are quite complex and aren’t likely to be fixed without a thorough understanding of what’s going on. Timely good advice saves you frustration, lost running time and frustration.
PETER COLAGIURI IS A SPORTS PHYSIOTHERAPIST, SPECIALISING IN RUNNING INJURIES. HE PRACTICES IN MIRANDA AND MANLY IN ADDITION TO RESEARCHING AT THE UNIVERSITY OF SYDNEY. FOR MORE INFORMATION SEE BIOATHLETIC.COM.AU, OR BOOK AN APPOINTMENT (02) 9977 1580 [email protected]
DECEMBER 2013 29
1. Adding a higher heel can help ease the stretch and the pain. It can be done with a heel left inside your runners or by selecting a medium height heel for ladies dress shoes (1-2” heel should be sufficient)
2. Roll the foot over a frozen bottle of water. Just pop a 600ml bottle of water upright in the freezer with 500ml of water in it (to allow for expansion)
3. Old-school toe crunching exercises don’t work as they encourage abnormal muscle function around the foot
4. Stick with your treatment approach long enough to evaluate its effectiveness and adjust it if needed
5. Low-Dye taping is very effective at relieving pain and taking the stress off the area. It can be part of the solution for short episodes of plantar fasciitis but it’ll need to be applied by a physio, podiatrist or chiro
6. Be patient! Plantar fasciitis takes weeks or months to build up; don’t expect it to disappear overnight
7. Anti-inflammatories (e.g. Nurofen, Voltaren) don’t fix the problem and can often complicate the treatment by temporarily masking the pain feedback to abnormal loading of the fascia
8. Stretching may relieve some of the pain but forceful stretching can make it worse
Top Tips For treatment
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VALEALBIE
THOMAS1 9 3 5 - 2 0 1 3
DECEMBER 2013 31
Albie Thomas (38) passing Herb Elliott and Frank White (Avondale AC and Clonliffe Harriers) in the 2 Mile World Record Race, 1958.
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Albert “Albie” Thomas was one of these quiet achievers. He was one of Australia’s athletic greats and after a year- long illness Albie sadly passed away on the morning of Sunday October 27, 2013.
Albie was well known to those members of the Jock Athletic squad who regularly ran on Saturday mornings at the Cronulla sand hills because Albie was a regular until just a year or so ago, working with his young charges – those young athletes who had an interest in middle distance running – with whom he provided his years of experience and passion coaching them to be the best that they could be in his life long pursuit.
Albie was born in Hurstville on February 8, 1935 and lived the vast majority of his life in the St. George area.
In 1951 at aged 16, while attending Canterbury Boys’ High School, he started to show promise as an athlete, winning bronze medals in the open 880 yards and mile races at the NSW Combined High School
Championships, clocking times of 2:14.0 and 5:01.4 and he was encouraged to join St. George Athletics Club.
A catalyst for Albie’s athletic success was a visit to Percy Cerutty’s Portsea training camp. Cerutty was the guru of middle distance running at the time and coached World Recordholder and Olympic Gold Medallist Herb Elliott.
In the mid fifties, the kurnell sand hills were a completely different landscape to the pitiful remnants that now exist. In those days the sand hills covered an extensive area from Cronulla Golf Club to Kurnell and from the coastline to Captain Cook Drive. 60 years of sand mining have reduced the hills to their current geography but the remaining sand still provides a landscape in which to conduct a leg-destroying training session!
Albie spent almost 60 years training or coaching athletes in the sand hills and it made me reflect that I have used these hills
IT’S A CONUNDRUM THAT PEOPLE OF GREAT ACHIEVEMENT OFTEN DON’T RECEIVE THE PUBLIC RECOGNITION AND FAME THAT THEY DESERVE, YET OTHERS WHO APPEAR TO HAVE ACHIEVED VERY LITTLE RECEIVE WIDESPREAD CELEBRITY.
CERUTTY INTRODUCED THOMAS TO THE HUGE BENEFITS OF SAND HILLS TRAINING AND COACHED HIM BY CORRESPONDENCE. AS A RESULT ALBIE BECAME A REGULAR AT THE DUNES AT KURNELL.
DECEMBER 2013 33
as a part of my training on and off for 45 years (which is a frightening thought)!In 1955 Thomas was continuing to improve as a sound state level junior runner.
With the Olympic Games in Melbourne looming he decided to purchase some tickets to attend these Games for his then girlfriend Nola and himself. Little did he realise that within 12 months he would be selected to represent Australia at the Melbourne Games and he certainly wouldn’t need his tickets.
Albie was a diminutive athlete, only 165cm
tall and weighing just 57kgs, running in an era of middle distance greats – John Landy, Herb Elliott and Ron Clarke.
He didn’t run in the National Championships in 1956 but he received recognition as the photographer who snapped the iconic moment where John Landy stopped mid-race in the Australian Mile Championship to help Ron Clarke back to his feet after he had fallen, before going on to win the race. It was later in September where at the Olympic trials he earned selection in the 5000m and was named reserve for the 10,000m at just 21 years of age. At the Melbourne Games he won his 5000m heat and placed fifth in the final.
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Albie’s athletic career is outstanding. He created four world records and represented at three Olympic Games – Melbourne 1956, Rome 1960 and Tokyo in 1964 and at two Commonwealth Games - Cardiff 1958 where he won a Silver Medal in the 3 miles and Bronze in the mile and Perth in 1962.
He was prolific across the full spectrum of distances. Albie won eight national titles and won 18 minor medals. He also won 20 NSW state titles from the mile to the Marathon. In 1963 he won the NSW marathon title (2:29.04) and Australian mile title just three months apart!
His personal bests would be generally competitive now:• 1500m- 3:42.61 • One mile - 3:58.3 • Two mile- 8:32.0 • Three mile - 13:10.8 • 5000m- 13:50.0 • 10,000m - 29:21.02 • Marathon – 2:29.04 Albie was a firm believer in competition being the best form of preparation (a lesson which could be well-learned by many of our current crop of athletes) and in 1958 he had a dream run of performances. On July 8 he won a mile in Belfast in 4:07.4. The next night in Dublin he set a world record for three miles of 13:10.8, nearly four seconds under the old record. In August he won a three mile race at White City, London, then travelled back to Dublin where
HE RAN THE FIRST SUB 4 MINUTE MILE IN NSW
ON A GRASS TRACK WITH 3.58.8 IN 1960.
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PETER HADFIELD OAM IS AN OLYMPIAN WHO REPRESENTED AUSTRALIA IN TWO OLYMPIC GAMES AND TWO COMMONWEALTH GAMES, WINNING A COMMONWEALTH GAMES SILVER MEDAL BEHIND OLYMPIC CHAMPION AND WORLD RECORD HOLDER DALEY THOMPSON. AS WELL AS WORKING AS A TV AND RADIO COMMENTATOR AND MOTIVATIONAL SPEAKER, PETER PROVIDES TRAINING PROGRAMS FOR SPORTING TEAMS AND INDIVIDUALS.
he helped pace Herb Elliott to a 3:54.5 mile world record. Thomas finished the race fifth in 3:58.6. The next night at the same venue, a tired Elliot was unable to provide the required pace for Thomas who was attempting a two mile world record. Taking the lead himself, Thomas nailed the record with a 61 second last lap, an extraordinary achievement.
Thomas is so revered in Ireland that they still contest the Albie Thomas Men’s 3000m annually at the Morton Pre-Games Track Meet.
Albie continued his love for running after his official competitive retirement running Masters Games events. He was instrumental in the establishment of corporate racing in the Domain in Sydney and he launched into a coaching career in the 70’s, a career which he continued until poor health prevented it in 2012. Albie was also a key figure within the Olympians Club and he was installed into the
St. George and Sutherland Shire Sports Hall of Fame. He was still club President of the St. George Athletics Club at the time of his death.
One of his proudest achievements was the awarding of an OAM in June 2013. Because of his poor health he was unable to go to Government House to receive his award, so Governor Marie Bashir visited his home on August 23 to present the medal. Albie wore his Medal of the Order of Australia on his pyjamas every day until he passed away. Albie Thomas was a special and rare person and a true gentleman. The Jock Athletic community send our condolences and deepest sympathies to his wife Nola; daughters Robyn and Patricia; and four grandsons Thomas, Mark, Liam and Mathew. [Thanks to David Tarbottom, Athletics NSW for statistics]
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38 jockathletic.com
SIOBHAN MCCARTHY
OUT OF THEDARKNESSIN THE FEBRUARY 2013 ISSUE OF JOCK ATHLETIC I WROTE ABOUT MY STRUGGLE TO TRAIN FOR TRIATHLON, MY OBSESSION WITH BODY IMAGE AND THE STRUGGLE TO MAINTAIN NORMAL EATING HABITS. I WOULDN’T EAT PROPERLY AND ONCE THAT HAPPENED MY SUCCESS DWINDLED AND SO DID MY LOVE OF TRIATHLON.
THESE DAYS I’M HAPPY TO REPORT THAT I EAT ICE CREAM AND ALSO RUN WITHOUT FEAR. AND THAT TO ME MEANS MORE THAN CROSSING A FINISH LINE.
DECEMBER 2013 39
WOMEN INSPORT & EXERCISE
OUT OF THEDARKNESS
40 jockathletic.com
These days I don’t swim or ride or run my heart out. Instead I have returned to my youth of playing touch football and netball.Each week I take the field and I am as competitive as ever and realised that being healthy actually includes sport again.
Like all great ideas mine came to light over a glass of wine. I was coerced in to playing netball with one of the local competitions. We may not be incredible on the court and I think we lost more than we won. But with the help of these wonderful girls they helped me find my love again.
IT REMINDED ME THAT A LOVE OF SPORT IS BECAUSE YOU WANT TO HAVE FUN AND TO SURROUND YOURSELF WITH GOOD PEOPLE.
It reminded me that without enjoyment you cannot succeed and never underestimate the importance of team spirit.
Even if it is a solo sport you are taking part in, there is always a team of people who are there to get you across the line.
I have started running again and I am on the road to getting fit. But the reality is it couldn’t have happened without plenty of encouragement and a snap back to reality to remind myself why I turned to sport in the first place.
It seems like a long time ago that I was putting myself through a day-in day-out training scheme for triathlon.
But a change in scenery, a new sport and the adrenalin rush of sharing victories with a team as perhaps inspired me to get back on the bike – but perhaps just not the bike I thought it would be.
SIOBHAN MCCARTHY IS ASPORTS JOURNALIST AT THE ARMIDALE EXPRESS, BEETROOT LOVER, FLOWER THIEF, COFFEE SNOB, KNEE HIGH TO A GRASS HOPPER! HER WORDS, NOT OURS - HA!
WOMEN INSPORT & EXERCISE
THOSE DAYS WERE A VICIOUS CIRCLE FOR ME. I WOULDN’T EAT PROPERLY AND ONCE THAT HAPPENED MY SUCCESS DWINDLED AND SO DID MY LOVE OF TRIATHLON. I OFTEN SIT AT MY COMPUTER AND FOLLOW RACES AND THINK “COULDA, SHOULDA, WOULDA.” WHAT IS FUNNY IS THAT ALL THOSE MONTHS AGO I SAID “BEING HEALTHY DID NOT INCLUDE SPORT” BUT THAT HAS CHANGED.
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42 jockathletic.com
ALI NAJEM (Running)
Embraced the experience of running
in the State Athletics meet at
Homebush. Ali came 3rd in his heat
in 3km, 4th in the 4x1500m and 5th
in 4x400m. Great racing experience
against the State’s best. In the
Balmain Fun Run he clocked a 2nd
place in his age group (6th overall)
in the 10km.
AUDREY AMIYA-HALL (Running)
A solid month of running, on the
comeback trail from Injury. Auds came
1st in her Age Group in the Central
Coast 10km, and 4th at the recent State
Relays
SURF LIFE SAVING
BRIGITTE SALIB won the U11 Beach
Sprint at the Cronulla 4-ways carnival.
After, she backed up with team mate
JORJA PAARDEKOOPA to take the silver
medal in the U11 beach relay final. Well
done gals!
MICHAEL FOX (Triathlon)
Finished an awesome 5th place in the
recent Challenge Foster Half Ironman,
after coming back from injury. Foxy
heads to Canberra later this month to
contest the Canberra Half. Good luck
Foxy.
SOPHIE CRAWFORD (Junior Athlete)
Give it up for Sophie, recently selected
in BOTH the Sydney East Rep Waterpolo
Team AND the Sydney East Rep Cricket
Team. Move over, Ellysse Perry!
CHLOE GENTLE (Oztag)
Will be representing St. George at the
Oztag State Cup in February 2014. Chloe
was also named as the Jock Athletic
“Junior Athlete of the Year” for her
dedication and positive attitude to
training. Congrats Chloe.
EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD
TREY BROWN (Rugby & Rugby League)
Congrats to Trey, recently
selected in the U17’s ARU
Junior Gold Cup South
Harbour team as well
as being a member of
the St. George Dragon’s
Harold Matthews team.
Trey has worked hard
on his training with us
since April this year. Well
deserved! Trey pictured here with Canadian
Olympic sprinter Ben Johnson.
MARK MILLIGAN (Football)
Once again put in a solid performance
as midfielder for the Socceroos in their
friendly against Costa Rica last month.
CONNOR O’LEARY (Surfing)
Set off for Hawaii last month to contest
the HIC Pro with mixed results. The
HIC Pro is a local qualifier for the Vans
Triple Crown of Surfing.
NATHAN FITZGERALD (Cricket)
Continues to perform solidly for
Sutherland DCC First Grade, taking a
ton of wickets, including a 4 fa & a 5
Fa. Well done Fitzy.
EACH MONTH WE BRING YOU NEWS AND RESULTS FROM JOCK ATHLETIC ATHLETES, HERE AND ABROAD
