O f f i c i a l N e w s l e t t e r o f N S W M a s t e r s A t h l e t i c s

M Walker O f f i c i a l N e w s l e t t e r o f N S W M a s t e r s A t h l e t i c s WWW.NSWMASTERSATHLETICS.ORG.AU February 2016 Tis the Season The athletics season is hard upon us. The Treloar Shield is over for another year and, as the countdown to Perth 2016 grinds inexorably onwards, our minds are full of the Championships from now till then that we can use to prepare. Clay Tompkins Or are they? As Perth will be my first World Masters, that s my view but there s been enough happening on the domestic circuit to keep any masters athlete focussed well into April: the Club Championships, Country Championships, State Masters, National Masters and, in between, Throws and Heavy Throws Pentathlons, 5000m Championships and plenty of Allcomers. How much of this competition can I reasonably participate in and still remain injury free? To achieve what I am hoping I must, as well, maintain an appropriate level of fitness. Rest days are important and, as my coach often says, I must listen to my body. Andrew Cassin What is a good balance between these competing elements? Montse Ros It is often observed that Masters athletes spend a lot of time discussing their injuries, but should we regard injuries as inevitable? On page 4 of this issue coach Ron Bendall pens a Must Read article about Staying Injury Free for all of us on the long, winding road to Perth. What on earth is a Heavy Weight Pentathlon? And, if it s so important, why isn t it in the Olympics? If you, like me, have spent hours pondering this, cont

then ponder no more. All is explained on pages 5 and 6. Just don t get into a dispute over the use of the word heavy : does it refer to the weight of the implement or the effort used to throw it, or both? (Send arguments supporting either side to editor@nswmastersathletics.org.au and I will publish them in the next issue.) Did you know that Masters athletes in the recent Country Championships came from as far afield as Cobar, Nambucca Heads, Wagga and Woolgoolga - where? Become better acquainted with our country athletes on page 7 where Garry Womsley writes about some of the great performances he witnessed at this three-day event. I did physics for only three years but had nightmares about forgetting to study for physics exams for decades afterwards. They didn t stop until I joined Masters Athletics, did a coaching course and realized that physics had practical applications. Discover how s= ut + 1 2 at2 can help your performance in our science section on page 12. And finally, never think that you can t contribute to The Waratah. I am always looking for articles, interviews, book reviews, sketches, drawings, photos, poems, caricatures and more. What is interesting to you will also interest others. Editor EVENT TIMETABLE 2016 What Where ANSW Permit Campbelltown Athletics Wollongong Wollongong NSWMA Heavy TP Wollongong champs Illawarra B S Wollongong Athletics Wollongong Wollongong NSW 5000 champs SOPAC Illawarra B S Wollongong Athletics Wollongong Wollongong NSW Masters champs SOPAC Illawarra B S Wollongong Athletics Wollongong Wollongong NSW Open and Para SOPAC Illawarra B S Wollongong Athletics Wollongong Wollongong NSWMA TP Champs SOPAC NSW Allcomers SOPAC Illawarra B S Wollongong Athletics Wollongong Wollongong ENTRIES CLOSE ADELAIDE NATIONALS NSW Allcomers SOPAC Illawarra B S Wollongong NSW Allcomers SOPAC AMA Nationals Adelaide Annual Presentation TBA Lunch Month FEBRUARY Tuesday 2 nd Wednesday 3 rd Saturday/Sun 6th/7th Sunday 7 th Wednesday 10 th Saturday 13 th Sunday 14 th Wednesday 17 th Saturday/Sunday 20 th & 21 st Sunday 21 st Wednesday 24 th Fri/Sat/Sun 26 th 28 th Sunday 28 th MARCH Wednesday 2 nd Saturday 5 th Saturday 5 th Sunday 6 th Wednesday 9 th Friday 11 th Saturday 12 th Sunday 12 th Thursday 24 th APRIL 16 th 19 th MAY 29 th

NSWMA COMMITTEE 2015/2016 Position Name Phone Email President Mark Johnston 0419 914 915 president@nswmastersathetics.org.au Vice President Jill Taylor 0409 607 384 Secretary Audrey 0434 233 514 vicepres@nswmastersathletics.org.au secretary@nswmastersathletics.org.au Thomson Treasurer Anatoly Kirievsky 0413 710 216 treasurer@nswmastersathletics.org.au Registrar registrar@nswmastersathletics.org.au Records Peter Murray 0416 216 771 records@nswmastersathletics.org.au Uniforms Belinda Wescott 0438 278 360 uniforms@nswmastersathletics.org.au Website Janie Carter 0408 699 185 website@nswmastersathletics.org.au Editor Margaret 0422 936 020 editor@nswmastersathletics.org.au Walker Field Rep Stuart Gyngell 0415 249 088 sgyngell@gmail.com Track Rep Kathleen Cook 0416 715 565 kathleen.cd@hotmail.com The Presidential Address It s been a very wet January and the white house lawns are in serious need of attention. But I digress, now to matters athletic. The season is in full swing and many members have acquitted themselves well at events such as the Country Championships, ANSW Club Championships and Heavy Weight Pentathlon Championships. See elsewhere is this journal for results. By the time you read this the Masters State Titles will be underway. Despite a few reminders some members failed to renew their club subs in time and hence did not receive email updates, consequently missing the entry cut-off. It s another reminder of the benefits of being in the Club to keep abreast of what s going on. Email newsletters are sent out from time to time so make sure we have your correct email address. For the throwers, we have been able to negotiate the use of SOPAC for the Throws Pentathlon Championships on 5 th March at no charge courtesy of Athletics NSW. The committee is working towards better cooperation with ANSW with the proposal for a Masters subcommittee of the Competition Advisory Panel. These initiatives are in line with the One Sport plan for athletics in Australia. The next big competition is the AMA Nationals in Adelaide SA. See our website for details. The cut-off date is midnight 11 March. If you intend going make sure you have an NSWMA uniform. Contact Belinda: uniforms@nswmastersathletics.org.au if you need one. Applications for the position of team manager have been received and an appointment will be made shortly. NSW entrants will receive a letter with details of the manager, how to contact them and other useful information. Post AMA Nationals we will be holding our annual presentation lunch on 29 th May. This is a great opportunity to celebrate the season with your club mates, so put the date in your diary. Yours in Sport, Mark

STAYING INJURY FREE UNTIL PERTH 2016 Ron Bendall 1. More is not better. As we get older, naturally our performances decline. Age might not weary us but the years do condemn as to slower times and shorter distances. In some cases this leads Masters athletes to rage against the machine. They think if they train more and train harder they will stave off Father Time. Wrong! In most cases all this does is lead to over-use injuries. Instead let s work with Father Time and try to keep our performance decline to a minimum. 2. Less is more. Two track sessions a week is enough for most Masters athletes. Make sure they are not on consecutive days. Keep the intensity high and the repetitions low. 3. Recovery is part of training. Give yourself a chance to recover from hard training sessions. When we do a vigorous training session, our muscles endure a series of micro tears. Give them a chance to repair. 4. Quality not quantity. If sprinters and middle distance runners run too many repetitions at considerably less than full pace, all they are doing is training themselves to run slowly and increasing the risk of injury. If throwers and jumpers do a series of repetitions poorly, all they are doing is ingraining faults into their technique and once again, running the risk of injury. Practice does not make perfect. Only perfect practice makes perfect. Ordinary practice just makes permanent. 5. Keep it ticking over. Don t take too long a break between the National Masters and Perth which begins in October. As we get older, it becomes harder to come back from a long break. Kids can take three or four months off, open class athletes can have a month off, but Masters athletes should only take about two weeks off. Most injuries occur when athletes take on too big a training load after a break. 6. Little by little Most injuries occur when athletes increase their load either in intensity or quantity by 50 per cent on the previous month s average. Increase your training loads incrementally and always err on the side of caution. 7. Listen to your body Your body is the best indicator of when something is wrong. If you have a twinge, ache or niggle, don t ignore it. Don t be a hero and just do one more repetition or finish the session. Be sensible, call it quits for the day and repair to your roller. 8. Look after yourself. Dynamic stretching before you train, static stretching after you finish. Warm up and cool down. Roll out those niggles and treat yourself with kindness. 9. Strongest person wins Strong athletes stay injury free. Weak athletes get injured. Keep up your gym work. Keep your core and stabilisers strong so your body will remain in the correct position while you are running, jumping or throwing. Good luck in Perth.

HEAVY WEIGHT PENTHALON Imperial Metric 6.6 lb 3 kg 8.8 lb 4 kg 12 lb 5.45 kg Saturday 21 Nov, 2015. Kerryn McCann Athletics Centre, Beaton Park, Wollongong 16 lb 7.26 kg 20 lb 9.07 kg 25 lb 11.34 kg 35 lb 15.88 kg 45 lb 20.41 kg 56 lb 25.40 kg 100 lb 45.36 kg Name Age 20 lb 25 lb 35 lb 45 lb 56 lb Score Anatoly Kirievsky M35 13.77m 12.50m 9.99m 7.47m 4.91m 2226 Rod Watson M40 17.30 14.41 11.08 8.74 6.91 3071 12 lb 16 lb 20 lb 25 lb 35 lb Gavin Murray M60 21.18 7.29 15.16 12.91 8.66 3657 Dave Ross M65 15.47 12.74 12.63 10.45 7.30 3027 8.8 lb 12 lb 16 lb 20 lb 25 lb Noel Donohue M75 13.65 10.89 10.41 8.72 6.45 2885 6.6 lb 8.8 lb 12 lb 16 lb 20 lb Ron Simcock M80 20.87 18.06 14.09 11.56 9.17 4632 12 lb 16 lb 20 lb 25 lb 35 lb Melissa Holohan W30 18.08 16.50 15.36 11.98 8.48 3610 Denise Fellowes W45 9.35 7.97 6.62 5.10 3.07 1789 6.6 lb 8.8 lb 12 lb 16 lb 20 lb Jill Taylor W60 16.55 14.90 12.11 9.69 8.37 3824 Adriana van Bockel W60 11.62 9.83 7.79 6.33 5.49 2317 Margaret W60 13.86 12.18 9.81 7.40 5.65 2829 Holohan Mary Thomas W70 12.98 12.17 8.91 7.85 6.45 3668

There is a Scottish link to many throws events. I attended a weekend throws update run by the ATFCA and heard Ken Harradine, father of Benn who holds the Australian discus record, speak about the Scottish origins of shot put. Once upon a time Scottish sailors amused their idle hours by competing to push a cannonball the furthest. My Little Athletics students love that story but want to know why it didn t put a hole in the ship. Only recently I realized that canons were used in land warfare as well as at sea and, if Ken said soldier instead of sailor, I trust he will forgive me. It was a great talk. Scotland athletes in kilts also hurl a weight over a bar. The weight is set at 25 kg for open men and 12 kg for women. Similar to high jump, each participant gets three tries at increasing heights. I tried this using the Fosbury Flop but couldn t do it wearing a kilt. According to celtichighlandgames.org, heavy is less likely to refer to the weight of the implement as to the heavy effort required to throw it. This is in contrast to running and jumping events, which are referred to as light. For those doubters among you, consider this: some throws, including the 25.40 kg weight, are thrown one-handed. Not to be outdone, the Irish boast a Super heavy two-handed stone throw, greater than 50 kg. The photos, right, show Jill Taylor throwing 100 lb (45.36 kg). Jill holds the Australian record for this event at 1.62m W55. Ed HOW TO DO IT. YOU JUST HAVE TO DO 3 THINGS: 1. Pick it up..if you can. 2. Swing it..if you can. 3. Release it. Jill Taylor

Sarah Gunn GREAT PERFORMANCES AT THE COUNTRY CHAMPIONSHIPS Friday, 22 nd Sunday, 24 th January, 2016 Campbelltown The NSW Country Championships has been a real survivor on the athletics calendar. The first Championship was held in 1939 for men only at the old Sydney Sports Ground. A women s Championship was first held in 1950. This year s event was to be held at SOPAC at Homebush but was transferred to Campbelltown due to the ongoing resurfacing of the venue. The weather was not too kind on the first two days of competition with lightning disrupting the event on day one and torrential rain making it uncomfortable for competitors and officials alike on day two. Most of day three was overcast but there was no further rain. There were some great performances throughout the Championships with a number of records broken. Here is a selection of those outstanding athletes and their performances: - MARY THOMAS: - Mary first competed at these Championships 55 years ago. Now in the age category, she picked up four gold medals and two Country Championship records this year. In the Discus, her best throw of 20.68m beat the previous record by 7.14m. Likewise in the Javelin, her best throw of 20.01m beat the previous record by a massive 11.04m. Her other two first placings were in Hammer (25.73m) and Shot Put (7.58m). KELLY HUNTER: - From the Gosford Club, thrower Kelly Hunter contested five events for a return of 3 gold, a silver and a bronze medal. Competing in the W30-39 category, she broke the Country Championship record in the Discus with a best throw of 36.94m, beating the previous record by 3.70m. Her other gold medals were in the Shot Put (10.71m) and Javelin (29.06m). Her silver was earned in the Garry Womsley Hammer (26.10m) and bronze in the Discus (39.70m) in what was a great all round performance. GIANNA MOGENTALE: - Gianna Mogentale continues to excel at all levels of Masters athletics. She picked up a remarkable six gold medals. She defeated a strong field in the 100m which included Julie Forster, Vicki Townsend and Lynda Douglass, clocking a time of 13.67sec. Her other gold medals came from the 200m (28.24sec), 400m (1:04.85), 800m (2:42.79), Long Jump (4.53m) and Triple Jump (9.08m). Her 4.53m in the Long Jump broke her previous Country Championship record of 4.51m in the W50-59 age category. JUNE LOWE: - June Lowe is outstanding at a number of events. Now in the W60-69 age category her performances at these Country Championships were no exception. She picked up 8 gold medals as well as 6 Country Championship records. Her records were in the 200m (34.34sec a massive 6.65sec faster than the previous record), Long Jump (3.32m), Shot Put (9.33m), Discus (21.77m) (remarkably, silver medallist Kate Clarke also beat the previous record with her 20.51m), Hammer (36.80m) and Javelin (22.87m) a huge 13.90m further than the previous record. Kate Clarke, again in second place, also beat the previous record with her 17.19m. June s other two gold medals were in the 100m (15.62sec) and 80m Hurdles (18.14sec).

Anna Conyers A Walker JOHN WEST: - Orange resident John West was a very good distance runner and steeplechaser when he first started doing Masters Athletics. (In fact, he is the person who first encouraged me to have a go at Steeplechase! GW) Due to knee injuries he now confines his track activities to race walking and is also a very good thrower. He has been working on his race walking in particular recently and reaped the rewards at this meet. In the 3000m Walk he placed first in the M60-69 age category in a time of 20:24.16 which is a new Country Championship record bettering the previous record by 2:17. He also picked up a bronze medal in the Javelin with a best throw of 25.31m. MARK CONYERS: - Mark Conyers from Kooringal near Wagga Wagga had an outstanding Country Championships. Competing in the M60-69 age category, Mark picked up 4 gold medals and 2 Country Championship records in the middle and long distance events. He picked up his first record in the 2000m Steeplechase with a time of 8:33.50. This time beat the previous record by nearly 3 minutes. His second record came in the 3000m where he was up against another outstanding distance runner in James Barnes. Mark s record breaking run came in a great time of 11:50.56 which beat the previous record by 49 seconds. James time of 12:37.39 also beat the previous record and earned him the silver medal. Another highlight was his performance in the 800m. Pitted against another great middle distance runner in Neil Fowler, they were neck and neck for the whole race. With 300m to go Neil made his move and hit the lead and looked like hanging on but Mark fought back in the shadows of the finish line to win in a time of 2:37.89. Neil s time was 2:38.83. His fourth gold medal came in the 1500m in a time of 5:53.24. VICKI TOWNSEND: - Vicki Townsend is another athlete who thrives on competing in many events. Competing in the very competitive W50-59 age category, she was again outstanding against tough opposition. In all she competed in 10 events for a tally of 3 gold, 6 silver and 1 bronze medal. In the Discus, Vicki s best throw of 30.47m broke the Country Championship record. Her other gold medals were earned in the High Jump (1.27m) and 80m Hurdles (15.22sec). Her six silver medals came from the 200m (29.58sec), Long Jump (3.98m), Triple Jump (9.03m), Shot Put (9.20m), Hammer (22.76m) and Javelin (19.29m). Her bronze came from the 100m (14.59sec). STUART GYNGELL: - A wounded Stuart Gyngell competed at these Country Championships. Due to shoulder and arm injuries, this will be his last competition for a while. This makes his performances even more remarkable. He picked up 5 gold medals, 3 in his M50-59 age category and 2 in the Open category. In addition, his best throw of 40.68m in the M50-59 category of the Hammer was a new Country Championship record. His other gold medals were from: - Open Shot Put (14.69m), Open Discus (36.07m), M50-59 Shot Put (15.55m) and M50-59 Discus (42.04m). We hope that Stuart gets well soon. GAVIN MURRAY: - Gavin Murray has been a top thrower for many years. He seems to be getting better with age. At the Country Championships he picked up 3 gold medals and 2 Country Championship records in the M60-69 age category. In the Discus, his best throw of 40.43m beat the previous record by 4 metres. However, he wasn t finished there. His best throw of 40.25m in the Hammer beat the previous record by 5.16m. His other gold medal came in the Shot Put. Believe it or not, he nearly

got another record. His best of 11.49m was just 0.02m short of the current record. Next time! LISA WATSON: - Based in Inverell, Lisa Watson was rewarded for her long journey with 2 gold medals and one silver medal in the very competitive W50-59 age category. In addition she also picked up a Country Championship record in the Shot Put with a best of 11.27m. Her other gold medal was achieved in the Hammer (24.20m) and her silver medal was earned in the Discus (26.22m). NEVILLE McINTYRE: - Glen Innes resident Neville McIntyre has continued to excel as a sprinter over the years. From 100m to 400m he is very hard to beat. Now in his 74 th year, he achieved the coveted treble of gold medals in the 100m, 200m and 400m in the M age category. His times of 14.40sec (100m), 29.50sec (200m) and 1:08.84 (400m) were outstanding. In the 100m and 200m, Neville beat the second placed athlete by over 4 seconds. In the 400m, he beat the second placed athlete by a massive 24 seconds. Congratulations to all NSW Masters members who competed over the weekend. As for me, I had the privilege to work at the event as an official. It is the first time I had attended a Country Championships and I thoroughly enjoyed it. It is a great event not only for Masters athletes, but athletes of all ages. I will certainly make sure that I officiate at the event in future years. TRACK 100M WO 1 Robinson, Nicole 13.67 2 Milne, Aanika 13.85 1 Hobson, Ranell 13.30 2 Ingram, Richelle 13.64 3 Carter, Janie 14.78 5 Musgrove, Darlene 16.63 1 Mogentale, Gianna 13.67 2 Forster, Julie 13.96 3 Townsend, Vicki 14.59 4 Douglass, Lynda 14.63 6 Mead, Annette 17.77 1 Lowe, June 15.62 1 Carter, Geoff 12.52 2 Smith, Nathan 12.76 3 Rodda, Andrew 13.12 4 Papalexion, George 13.33 3 Daly, Mick 13.47 4 Shepherd, Peter 13.60 5 James, Darrin 13.78 1 McIntyre, Neville 14.40 2 stubbs, kenneth 18.99 4 Sharpe, Brian 20.84 200M WO 1 Hobson, Ranell 27.69 2 Ingram, Richelle 27.93 3 Carter, Janie 30.43 5 Musgrove, Darlene 33.95 1 Mogentale, Gianna 28.24 2 Townsend, Vicki 29.58 3 Douglass, Lynda 29.95 4 Clark, Debbie 36.51 5 Peksis, Julie 36.87 6 Mead, Annette 38.11 1 Lowe, June 34.34 3 Kidd, Andrew 27.49 1 Smith, Nathan 24.92 2 Papalexion, George 26.68 2 James, Darrin 26.29 3 Daly, Mick 26.45 4 Fowler, Neil 31.09 1 McIntyre, Neville 29.50 3 Stubbs, kenneth 38.68 4 Rix, Brian 42.81 5 Sharpe, Brian 43.70 400M WO 3 Holahan, Melissa 1:28.75 3 Carter, Janie 1:08.51 1 Mogentale, Gianna 1:04.85 2 Forster, Julie 1:05.94 3 Douglass, Lynda 1:13.95 5 Peksis, Julie 1:24.80 7 Clark, Debbie 1:29.93 4 Kidd, Andrew 1:01.07

1 Smith, Nathan 56.25 1 James Darrin 57.03 3 Daly, Mick 1:02.50 1 McIntyre, Neville 1:08.84 2 Rix, Brian 1:32.86 3 Stubbs, Kenneth 1:37.20 5 Sharpe, Brian 1:48.63 800M WO 2 Ingram, Richelle 3:30.33 1 Mogentale, Gianna 2:42.79 4 Peksis, Julie 3:32.27 1 Smith, Nathan 2:13.92 1 James, Darrin 2:15.48 4 Houghton, David 2:34.97 1 Conyers, Mark 2:37.89 2 Fowler, Neil 2:38.83 2 Rix, Brian 3:29.62 3 Stubbs, Kenneth 3:51.40 5 Sharpe, Brian 5:06.68 1500M WO 3 Peksis, Julie 7:20.49 1 James, Darrin 4:49.87 5 Houghton, David 5:24.03 1 Conyers, Mark 5:53.24 1 Rix, Brian 7:08.32 3 Stubbs, Kenneth 8:34.44 3000m run WO 1 Suffolk, Cristine 12:40.74 3 Peksis, Julie 15:45.75 1 Conyers, Mark 11:50.56 2 Barnes, James 12:37.39 1 Rix, Brian 15:27.00 5000m run 1 Rix, Brian 30:05.07 STEEPLECHASE WO 4 Holahan, Melissa 13:38.49 1 Conyers, Mark 8:33.50 SHORT HURDLES WO 1 Milne, Aanika 19.57 1 Townsend, Vicki 15.22 60+ 1 Lowe, June 18.14 WALKS 1 West, John 20:24.16R 1 White, Baden 23:14.84 FIELD SHOT PUT 1 Watson, Rodney 11.20m 2 Sutton, Stuart 10.03m 6 Hampton, Gary 6.78m 1 Gyngell, Stuart 15.55m 60-69 years 1 Murray, Gavin 11.49m 3 Ross, Dave 8.98m 5 West, John 7.15m 1 Simcock, Ron 10.79m 2 stubbs, kenneth 8.49m 3 Rix, Brian 5.96m WO 1 Hunter, Kelly 10.71m 2 Holahan, Melissa 10.14m 1 Watson, Lisa 11.27mR 2 Townsend, Vicki 9.20m 60+ 1 Lowe, June 9.33mR 1 Thomas, Mary 7.58m DISCUS 1 Watson, Rodney 33.22m 2 Sutton, Stuart 33.02m 4 Carter, Geoff 26.67m 1 Gyngell, Stuart 42.04m 1 Murray, Gavin 40.43mR 3 Ross, Dave 32.54m 5 West, John 23.88m

2 Simcock, Ron 24.20m 3 Stubbs, Kenneth 21.78m 4 Rix, Brian 19.23m 7 Sharpe, Brian 12.95m WO 1 Hunter, Kelly 36.94m 2 Holahan, Melissa 25.74m 1 Carter, Janie 22.72m 3 Ingram, Richelle 20.56m 1 Townsend, Vicki 30.47m 2 Watson, Lisa 26.22m 3 Peksis, Julie 17.70m 4 Clark, Debbie 16.32m 1 Lowe, June 21.77m 2 Clarke, Kate 20.51m 1 Thomas, Mary 20.68m HAMMER THROW 1 Watson, Rodney 33.10m 2 Sutton, Stuart 31.69m 1 Gyngell, Stuart 40.68m 1 Murray, Gavin 40.25m 3 Ward, Richard 29.89m 4 Ross, Dave 29.46m 6 West, John 17.92m WO 1 Holahan, Melissa 47.27m 2 Hunter, Kelly 26.10m 2 Ingram, Richelle 17.39m 1 Watson, Lisa 24.20m 2 Townsend, Vicki 22.76m 4 Clark, Debbie 9.53m 1 Lowe, June 36.80mR 3 Clarke, Kate 23.97m Women yrs 1 Thomas, Mary 25.73m JAVELIN 1 Smith, Nathan 38.86m 2 Carter, Geoff 37.33m 3 West, John 25.31m 4 Ross, Dave 24.35m 1 Simcock, Ron 27.81m 2 Stubbs, Kenneth 23.21m 3 Rix, Brian 20.82m WO 1 Hunter, Kelly 29.06m 2 Holahan, Melissa 21.12m 1 Carter, Janie 21.68m 2 Ingram, Richelle 16.62m 1 Clark, Debbie 22.10m 2 Townsend, Vicki 19.29m 1 Lowe, June 22.87mR 2 Clarke, Kate 17.19mR yrs 1 Thomas, Mary 20.01mR HIGH JUMP 1 Smith, Nathan 1.60m yrs 1 Simcock, Ron 1.15m 2 Stubbs, Kenneth 1.05m WO 1 Ros, Montse 1.30m 2 Holahan, Melissa 1.20m 1 Townsend, Vicki 1.27m LONG JUMP 1 Van Der Jagt, Edward 5.95m 2 Cassin, Andrew 5.89m 4 Daly, Mick 3.82m 1 Stubbs, Kenneth 2.74m WO 2 Holahan, Melissa 3.81m 1 Connell, Cathy 4.60m 2 Ingram, Richelle 3.65m 1 Mogentale, Gianna 4.53m 2 Townsend, Vicki 3.98m 1 Lowe, June 3.32mR TRIPLE JUMP 1 Smith, Nathan 10.46m WO 1 Ros, Montse 9.27m 2 Holahan, Melissa 8.05m 1 Mogentale, Gianna 9.08m 2 Townsend, Vicki 9.03m

Science Section: Projectile Motion and Speed - Editor In 2014 I visited a Sydney school with the Little Athletics in Primary Schools Program and had an interesting conversation with a ten year old boy which I think is worth recording. I was teaching shot put at the time. I asked his Year 5 class which way they thought they should push the shot, straight out or up at an angle. At an angle, the boy correctly replied. Why? I asked. Speed, therefore, is the key to success. Attention throwers: If you want to throw far, you need to throw fast. Attention jumpers: If you want to jump far, you need to run fast. The best angle for the maximum displacement is the neutral point between horizontal and vertical. That means 45⁰, or half a right angle. Because when you throw it, it s got a horizontal bit and a vertical bit, he again correctly replied. Now this sort of stuff is Year 11 physics and, as with a lot of physics, has a large theoretical component. So to say I was impressed that a young child could think in such a conceptual way is an understatement. (His teacher did tell me that he was very clever.) The equation that sums up what he said is: s= ut + 1 2 at2 VERTICAL THROW HORIZONTAL Here is Fred O Connor demonstrating: where ut is the horizontal bit and 1 2 at2 is the vertical bit. t is time, of course, a is acceleration due to gravity. u is speed and s is displacement, that means, distance travelled. Now what does all this have to do with shot put? Or, in terms of athletics, any throw, long jump and triple jump? Projectile motion is the answer. Projectile motion means the flight path of an object or person when it leaves the ground at an angle. The equation that governs it is: s= ut + 1 2 at2 This is what projectile motion looks like: And a long jumper with the correct elevation: It explains why a javelin lands head first. Once the object is thrown (or the person has jumped) the only force acting upon it is gravity, and we have no control over gravity. So a quick look at the equation for projectile motion shows us that the only part of it we can control is u, which is the speed the object has attained at the instant it leaves the ground, or our hand. Please note: this is physics. You still need to get your technique right.

2016 NSWMA Heavy Weight Championships Sunday 7 February 2016 Kerryn McCann Athletics Centre Beaton Park, Wollongong Michael Laws Anatoly Kiriesvsky Jamie Muscat Warren Jones Stephen Henry Rodney Watson Philip Frkovic 20 lb 25 lb 35 lb 44 lb 56 lb M30 16.64m 14.27 11.28 8.61 6.96 2740 M35 14.72 12.66 9.93 5.81 5.73 2218 M35 19.29 16.83 13.52 10.28 9.35 3560 M35 14.93 13.07 9.74 7.25 5.95 2374 M40 13.79 11.68 9.03 7.55 5.51 2393 M40 16.79 14.74 11.88 8.82 7.38 3174 16 lb 20 lb 25 lb 35 lb 44 lb M50 19.34 17.50 14.11 10.63 7.94 3502 12 lb 16 lb 20 lb 25 lb 35 lb David Ross M65 15.63 13.10 12.33 9.94 7.75 3040 Bob Jones M65 7.31 6.26 5.74 4.93 3.84 1182 8.8 lb 12 lb 16 lb 20 lb 25 lb Noel Donohoe M75 14.14 13.69 9.95 9.00 7.48 3179 6.6 lb 8.8 lb 12 lb 16 lb 20 lb Ron Simcock M80 21.05 18.46 14.33 12.17 10.50 4813 12 lb 16 lb 20 lb 25 lb 35 lb Melissa Holahan Audrey Muscat Denise Fellows Gabriele Watts W30 16.51 16.32 14.54 11.48 8.88 3487 W35 13.83 11.82 9.27 8.11 6.77 2617 W45 9.64 8.03 5.72 4.72 3.45 1747 W45 16.71 14.61 12.06 11.05 7.60 4174

6.6 lb 8.8 lb 12 lb 16 lb 20 lb Jill Taylor W60 17.51 15.29 12.27 10.12 8.81 3998 Adriana Van W60 11.74 9.83 8.08 5.98 5.20 2281 Bockel Karen Jones W60 7.14 7.12 5.87 4.92 4.27 1537 Mary Thomas W70 12.97 12.07 10.20 7.80 7.09 3865 Saint Sebastian patron saint of athletes. Saint Sebastian was a Christian soldier in the Roman army who flourished during the second half of the third century. Having distinguished himself on the field of battle, he was promoted to the Praetorian Guard under the Emperor Diocletian. Sebastian was a keen evangelist and, like all early Christians, was not put off by the fear of martyrdom. So, as Diocletian was fond of persecuting Christians, it was not long before Sebastian was arrested. Diocletian had him tied him to a stake on a training field and used as target practise by the soldiers. In art, Sebastian is represented repeatedly punctured by arrows. But not quite dead. After being nursed back to health, Sebastian tracked the Emperor down and criticized him to his face for his continued persecution of Christians. Thereafter, Diocletian s second attempt to kill him was more successful than his first. He had Sebastian clubbed to death and his body thrown into a sewer. Upon retirement Diocletian settled into his palace at the Dalmatian town of Split, famous today for being the home of World Champion high jumper, Blanka Vlasic.

Articles of Interest, provided by kind permission of Jill Taylor, National Coaching Development Manager Athletics Australia The articles come from the Australia Sports Commission. Below is the link for those Masters athletes who may be interested in registering to become a member of the Clearing House. https://secure.ausport.gov.au/clearinghouse A step towards understanding the mechanism of running related injuries http://www.jsams.org/article/s1440-2440(14)00140-6/abstract?cc=y= The Human Reasons Why Athletes Who Dope Get Away With It https://www.propublica.org/article/the-human-reasons-why-athletes-who-dope-get-away-with-it Arthritis and Exercise http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/arthritis_and_exercise Even in later life, exercise seems to pay dividends http://www.nlm.nih.gov/medlineplus/news/fullstory_152543.html Expensive running shoes don t prevent injuries, but comfortable ones might http://theconversation.com/expensive-running-shoes-dont-prevent-injuries-but-comfortable-ones-might-44314 Why runners get slower with age Health Check: Do ice baths after sport help recovery or improve results? https://theconversation.com/health-check-do-ice-baths-after-sport-help-recovery-or-improve-results-44829 Exercise as a medicine can help treat chronic diseases if done properly http://well.blogs.nytimes.com/2015/09/09/why-runners-get-slower-with-age-and-how-strength-training-mayhelp/?ref=health&_r=0 http://www.theglobeandmail.com/life/health-and-fitness/health-advisor/exercise-as-medicine-can-help-treatchronic-diseases-if-done-properly/article28220795/ The training-injury prevention paradox: should athletes be training smarter or harder? http://bjsm.bmj.com/content/early/2016/01/12/bjsports-2015-095788.short?g=w_bjsm_ahead_tab Active and Healthy Ageing Through Sport https://www.clearinghouseforsport.gov.au/ data/assets/pdf_file/0010/650737/active_and_healthy_ageing_throu gh_sport_2015_final.pdf

Rescoring of Multi-events Some members will have noted recent score changes in records for the Heavy Weight Pentathlon (HWP). Multievent scoring tables change from time to time as a result of more data being gathered on performances. There have been numerous changes in the Throws Pentathlon and the Outdoor/Field Pentathlon scoring tables over the years, though not in the HWP, which is a relatively recent invention of the Winter Throws Championships held in Canberra. Revisiting and rescoring of the records is done so that new performances under new scoring factors can be compared with the old records computed with different factors. The alternative would be to keep discarding old, sometimes great performances, replacing them with new, likely inferior ones, which does no justice to the great champions of the past. Some years back, this club, and many others, revisiting the old records, found the individual event performances, and rescored them to existing scoring tables. We have been doing this each time new tables are promulgated by WMA. So if you are a multi-eventer and perhaps a record holder, don t be surprised to see your scores change occasionally. They may go up or, sadly, they may go down depending upon what s been happening out there in the wider world of world masters athletics. Mark Johnston EXAMPLES from the Heavy Weight Pentathlon: Name Anatoly Kirievsky Melissa Holahan 20 lb old new 25 lb old new 35 lb old new 44 lb old new 56 lb old new Total old new 451 476 496 485 473 463 475 464 366 338 2261 2226 12 lb 16 lb 20 lb 25 lb 35 lb 739 654 891 716 1027 824 924 767 788 649 4369 3610 Runners from literature Sherlock Holmes If he was vulnerable he was mortal, and if we could wound him we could kill him. Never have I seen a man run as Holmes ran that night. I am reckoned fleet of foot, but he outpaced me. He dashed in wild pursuit, but the start was too great. There now, said Holmes bitterly as he emerged panting and white with vexation. Was ever such bad luck and such bad management, too? Watson, if you are an honest man you will record this also and set it against my successes. The Hound of the Baskervilles Arthur Conan Doyle

16 19 April, 2016 http://www.samastersathletics.org.au/natio nals2016/ Entries Close: midnight, Friday 11 March 2016 26 October 6 November, 2016 For more information visit www.perth2016.com or follow the event Facebook page www.facebook.com/perth2016 for regular updates. Order NSW uniforms in time for Nationals from Belinda Wescott at uniforms@nswmastersathletics.org.au 29 May NSWMA Annual Presentation Lunch This site is dedicated to Motivating people from 30 to 105 years old world- wide to be active and healthier. www.mastersrankings.com American M50 thrower John Seto is asking for feedback, suggestions and insight about this site while he works to create a World Masters Athletics Rankings carrying on from the work of Austrian, Martin Gasseslsburger, and adding features from the US Masters Rankings system. If, like me, you ve scanned the lists of rankings from time to time wondering where they were sourced from and how they were amended, an article by John found at: http://masterstrack.com/worldseasonal-rankings-site-comingfrom-datamaster-john-seto/ answers these questions and outlines the future of this interesting site as he sees it. The site is easy to navigate, which comes as a relief after some of the maze-like websites frequently found on the net, and has updates on recently added performances and upcoming events yes, Perth is there. And all the links I tried worked. A click on the section marked Athletes Profiles produced a host of surprising information on myself. Apparently I rank 8 th in the world for 300m hurdles and 14 th for high jump. (That ought to strike fear into the heart of my rivals.) When you can occupy hours looking up favourite athletes and potential competitors, who needs Facebook?

Clockwise from top left M40 200m 1 st Andrew Cassin, Robert Clark, Deborah Drennan, Adriana Van Bockel, W40 100m 1 st Janelle Delaney, 2 nd Gianna Mogentale, M40 1500m 1 st Gary Howard, 2 nd Gary Mullins, Robyn Suttor, Maria Cimino, Lenore Lambert. M Walker