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Lisa Weightman: Knock on Wood: RT Journals

posted by rtross on July 8, 2010, 3:51am

Knock on wood. 

by Lisa Weightman


What an awesome weekend for Team Telford!!  A course record and pb for Shelley (Michael Shelley), pbs for Andrea (Andrea Ilakovac), Louisa (Louisa Lobigs) and Michelle (Michelle French) in the 10k, a debut 2hr39m marathon and gold medallist in the Oceania Championships for Sarah (Sarah McRae) and a 69min Half for me, including running the fastest 10k time of my career in both the first and second 10k of the race!  All I find myself saying these last few months is ‘knock on wood.’.  Everything is going so well, ‘knock on wood’.  Running and life in general is so much fun and I just don’t want the excitement to end. 

 

Since Nagano the focus switched from riding the bike during recovery (I hope no one saw me walking it up the hills!) to building on what I have achieved in preparation for the Commonwealth Games.  Despite the strong focus on achieving my very best at the Games, my passion is firmly fixed on enjoying the journey with Lac. 

 

 

Despite the gloomy Melbourne weather in the lead up to Gold Coast we completed some amazing sessions on the Melbourne Uni Track and out on the Yarra trails.  Sessions which have given me great confidence in my ability and have been fun (once they were over of course!)!

 

Slogging it out on a long run in the rain and mud sounds horrendous for some, but underneath all that we can laugh about our crazy antics!  The fun is all about the people you have around you, making each run more than just a training session.  Out on the track with Hamish (Hamish Beaumont) one of the stars from AV’s Behind The Tent cheering Lac and I on, lap after lap of a Tuesday.  Warming up before Saturday morning sessions with Buster (Craig Motram), who provides inspiration after having such a long lay off with injury.  Laughing our way through the warm ups and cool downs with Kyles (Kylie Dick), Al (Allan Faila) and Dicki (Lisa Dick), not to forget the new addition Jules (Al and Dicki’s dog).  These are the moments in life that we remember. 

 

 

Lac and I are fortunate in that the recent success of the McWeightmans has brought about greater opportunities to make new friends and share new experiences.  Our first race since the trip to Nagano produced not one, but two course records in the Mallee12 in Mildura.  Lac broke Mona’s record for the 12km course by 7secs and surprised everyone in Mildura (my not so secret weapon)!  They didn’t realise that every run he beats me home, which means I am always on dishes that night!! 

 

 

Our trip to the Mallee was more about eating than running I think, brunches at Sumo Salad Café (thanks Mark!), freshly baked scones at Wamberra Station and an opportunity to share running experiences, catch up with family and enjoy a break from our fast paced lifestyle!  We are now the proud owners of his and hers Mallee Root trophies to ‘knock on’ and Tracey (Tracey Lee) your fruit cakes didn’t last long!!

 

 

After struggling with getting up before 6am on a few occasions over the last few weeks due to cold temperatures and just plain old tiredness, the effort has been well worth it after the successful weekend on the Gold Coast.  To then find out the time was fastest on Australian soil by a chick and currently 17th fastest in the world just puts the icing on the cake.  If only I’d have ran that one second faster for a 68:59! 

 

 

Back to work this week (IBM), back to training at 6am and 6pm each day, Monday massages with therapist Brigitte Egan and soon back with Danielle (Danielle Stefano, VIS Sports Physiologist) in the VIS heat chamber, all in aid of a performance to be proud of at the games this year, with a lot of fun along the way I hope!  The journey continues.  Knock on wood…

 

[Congratulations to Cassie Fien and Jessica Trengrove for their outstanding performances at the Gold Coast.  Well deserved pbs for such wonderful girls.]

Reflecting on the past: By Lisa Weightman

posted by rtross on January 11, 2010, 5:03pm
 




There’s something about the Christmas break that makes me feel lucky to be who I am. Every Christmas my sister (Jodi) and I would head to Nan and Pa’s house in Nagambie (Victoria). Swimming non-stop, sprinting down the 70metre yard into the river and back up hours later for replenishment. Post replenishment stop, we’d set the clock for the dreaded hour until we’d be allowed to swim again.

 
Over the break we’d both turn a year older and embarrassingly so I’d cry when it came time to blow out my candles! Perhaps even when I was only 4 I knew getting old wasn’t a good thing!
 
As my passion for running surfaced “Gambies” became a training retreat and continues to be a great time for family moments and lots of laughs. It is time at “Gambies” that gives me time to put perspective into my life, to enjoy some balance swayed more toward play than work for a moment, a time to be thankful for what we have and a time to reflect on what has past.
 

It is a common trait of those focusing on goals well into the future to continue moving thought to the next goal without taking time to reflect and celebrate the achievements to date. I am guilty of that on most occasions…ticking off each session, each race and each personal best because my thoughts are on “what’s next”. It is time to reflect…
 
Reflecting on 2009 I could not be happier. Apart from tweaking my race execution in the Australian 5,000m early in the year and avoiding hills at the time of my second hamstring tear I wouldn’t change a thing.

 
Dick had the perfect formula all year and had me running personal bests in the 3,000m (time trial), 5,000m, 10,000m, half marathon and marathon. Through Dick and running every mile with Lachlan I learnt a lot about testing the boundaries. Boundaries which were mountains a few years ago, we obliterated in training.
Through Dick’s meticulous preparation and Lac’s watchful eye on our daily workouts it has been a fantastic year. I very fond memories of Lachlan, Dick and my adventures at KaDeWe in Berlin!
 
With the support of my new agent Derek Froude and looking glam thanks to my new sponsor Adidas it is time for some new adventures!! After a great start to the 2010 training year in Nagambie, Lac and “Goa” are back at work for Nab and IBM respectively and preparing for an exciting year ahead. The focus is on improving the half marathon personal best, then the marathon personal best, having some fun experiences along the way and finally achieving the ultimate goal…running the Commonwealth Games marathon with a medal in mind.
 
Nephew Thomas at 2 started calling Lisa “Goa” after her Mum coached him to say “Go Lisa” when she was running on the television at Beijing. The coaching didn’t go too well as “Go Lisa” became “Goa” and has since stuck. Despite now being a chatterbox, Thomas still calls Lisa “Goa”…it looks like it has stuck!!
 
I am looking forward to sharing my thoughts via this forum. I would like to thank everyone who has been in touch for their loving wishes and excitement about Commonwealth Games selection.

RT Journals: Pirrenee Steinert- A Big Year

posted by rtross on November 22, 2009, 9:01pm
What a big year it has been. So much has happened. What threatened to be a disappointing end to the season, turned out to be my most successful season yet. I don’t quite know what went wrong at nationals but I couldn’t finish with a shocking run like that. I was coming in to fine shape for the first time in 3 years and I was determined to prove that. There was one race left and with no hesitation I was on my way to Canberra with nothing to loose. I finished the race with a 53.1 A career pb thus far. All the fighting, heartache and determination was worth it. For just this one moment…the relief and exhilaration I felt was worth it all. I did it!

 
Little did I know this race would help me to become part of a 4x400m relay team on the Japan Grand prix that would go on to qualify for a spot on the World Championships team for Australia.
 
Over the past few months since returning from World Championships I have been able to train consistently for the first time in 3 years. I feel like a brand new athlete, the past 3 years is all behind me now and being able to start a season with every opportunity to run to my potential is what I am truly grateful for.
 
In the past I think I have become too focused, determined and too desperate. Involving myself in other things away from athletics such as body sculpting and modelling, has definitely been a positive thing. For the first time in a long time I have found my mind occupied with other things. I then found myself feeling more relaxed at training and with my athletic career in general.
 
I would like to give a big Thankyou to both Sam and Edward at Runners Tribe. You guys have been fantastic. The support you both at Runners tribe have given me is greatly appreciated.  The runners tribe sponsorship has not only been great for supplying me with shoes and clothing throughout the year but having the rights to a personal blog on the runners tribe website has helped to promote my athlete profile in a huge way. Due to the fantastic exposure that I received I have received numerous modelling jobs and sponsorships.
 
I have known for along time what I want to be doing in my life. And this year has included huge breakthroughs into my desired career. I have made huge inroads into my career as an athlete and together with this I have managed a big step into the modelling and advertising world.
 So all in all I have had a very successful year and with the next athletic season just around the corner I can’t wait for what awaits me this year.
 
Pirrenee Steinert

RT Journals: Cameron Page - 'Back Into It'

posted by rtross on October 16, 2009, 2:49am

After missing the entire XC season, im back into it, ripping out some kms, pumping some weights, lining up a few local races trying to get into some race fitness.

Cameron is sponsored by The Runner's Tribe. Made possible by   Advert 

Cameron Page 

After missing the entire XC season, im back into it, ripping out some kms, pumping some weights, lining up a few local races trying to get into some race fitness. Training has been going pretty well, doing some solid session's including some tough sand hill reps in boudi national park. Winter training was pretty light , trying to get a toe injury better and stay injury free, during this time I did a fair bit of cross training including swimming, gym and underwater rock running which is a real lungbuster. I've also become a lot more serious in stretching and icing and getting on top of little injuries before it becomes a major problem. Most of my sessions are run in Bouddi National Park including beach running with 1 or 2 track sessions, a fair bit of swimming with a couple of gym session's a week and some recovery icing session's. One of the greatest things about living/training on the Central Coast is the national parks and the beaches, Bouddi has magnificent views, reefs, shipwrecks, pounding surf, beaches, scenic coastal tracks, its just a wonderful environment to run in, its spiritually uplifting, so when you're running along one of the many beaches in Bouddi and you�re hit with a spray from the surf you can just breathe the salt air and you can feel your chest expand and you can feel the muscles in your leg tingle, its just makes you want to run. A usual daily discussion of Steve Prefontaines "Without Limits" passes the time. I'm stoked on running after any sort of session in Bouddi. Most hard session's are usually done in the arvo with easier ones in the morning so recovery is maximised. After any sort of hard sess it's recovery time which usually consists of a dive in the ocean, some gentle kicking in the water, a good surf, and laying on the beach with some beverages.

Cameron Page

However the price to pay for Bouddi's breathtaking beauty is the difficulty of the terrain, lets just say I'd take 'The hill' at Nowra any day over a run in bouddi, it has some hectic hills, best summed up by the infamous 'Goat Track', forged on a steep mountainous climb that could have only originated in hell itself. When your toes bleed, that's running, when everything bleeds, that bouddi national park! Bouddi is also home of Trevor the bush turkey, a likeable young bush turkey, who we found injured one morning and nursed back to health, he usually joins for a couple kms before dropping us. Another great thing is having a very supportive coach- Kevin Wills who has come up with some unique principles of training to follow which keeps it interesting. Also having a great group of central coast runner�s notably the BMDB- Bringing middle distance back guys including Geoff Arnold, Cale Bowd, david Mainwaring, Tim Page, Dom an Ed Perry and Ben Guest.

Hopefully in the next few months I'll have a lot more time to train and get serious, with distraction�s such as the HSC etc out the way. Training now is starting to get more race specific including more fast track workout's and shorter, faster runs in general. I'm hoping to race well in the NSW 3km champs and run a fast time there and race consistently well throughout the season, hopefully clocking some world junior qualifier's and focus on that as a main goal in the long term.

Cam

 

'Most hard session's are usually done in the arvo with easier ones in the morning so recovery is maximised'
Cameron Page

Flash Chat with Olympic Champion: Brimin Kiprop Kipruto

posted by rtsam on October 5, 2009, 5:12am

© 2008 The Runner's Tribe, all rights reserved.

Steeplechase running in Kenya is a matter of honour and pride, Kenya have dominated the event for decades. Right now, the man leading Kenya's charge and the new Olympic 3000m Steeplechase champion, is the one and only Brimin Kiprop Kipruto. Kipruto hails from Korkitony, a village in the Rift Valley, and trains with the Global Sports group in Kaptagat near Eldoret. Kipruto has an impressive range of talent finishing 11th at the 2006 World Cross-Country Championships (short course), and he has also run a 3:35.23 for 1500m.

RunnersTribe: Brimin, thanks for your time. Congratulations on your Steeplechase gold medal. How did you find the race? Were you surprised to see the Frenchman Mahiedine Mekhissi-benadbbad beat your fellow countryman (Richard Kipkemboi Mateelong) home and get so close to beating you?

Brimin Kiprop Kipruto : The race was very fine, we tried to run as a team. In the final lap I felt very good and confident and after the last water barrier, I knew that with my kick I was able to win.

It is only good there is more competition coming in the steeple, so we welcome Mahiedine. Of course I am looking forward to having some tough battles with him in the future.

 2006 World Athletics Final

     

RT: The Steeplechase is an event that is dominated by the Kenyans, even the Ethiopians rarely challenge the Kenyan stranglehold over the event. Is there a reason in particular as to why you think this is the case?

BKK: The reason I think is tradition. The steeple has a long standing tradition and all these young athletes in Kenya are looking up to the athletes who won big successes in the steeple and they want to step in their footsteps. So more talent is going to the steeple as compared to Ethiopia.

RT: Your finishing kick was very strong, is this speed something that comes naturally to you? Or do you do a lot of speed work in training?

BKK: Both, I have natural speed, but of course I have to train for it like everybody else. I have a very good pb in the 1500m and at the World Junior Championships in 2004 I won the bronze medal in 1500m.

RT: So you plan to race in the World Athletics final?

BKK: For sure, Brussels and World Athletics Final.

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New Balance Becomes Major Support Sponsor of The Runner's Tribe

posted by rtross on October 5, 2009, 4:33am

Like yourselves, the team at Runner's Tribe can't get enough news on running - past, present and future.

We are also passionate about improving the profile of athletics to help aspiring elite athletes realise their dreams.

The Runner's Tribe team is very excited to announce a partnership that will help us achieve these goals. New Balance Athletic Company have agreed to provide sponsorship that will enable us to increase our news coverage, our special features and to maintain our passionate on-line community.

Runner's Tribe is confident that this partnership will help us greatly in our quest to become the world's leading internet provider of extensive and entertaining athletics media.

New Balance is one of the true running heritage brands. Back in the 1970's New Balance was the only brand to support a struggling 2.22 marathoner, Dick Beardsley. It was years later in 1982 that Beardsley was immortalised in the classic "duel in the sun" Boston Marathon, where both runners clocked sub 2.09.

In Australia New Balance has supported runners through Athletics Australia & Triathlon Australia sponsorships. However, New Balance's proudest achievement is the 7-year long support of local runners through the NB Development Squad, with athletes such as Collis Birmingham, Marty Dent & Lisa Weightman, to name just a few.

So we would like to welcome New Balance as supporters of The Runner's Tribe and the development of running in Australia.
 

 

 

'The mile has all the elements of drama'
Sir Roger Bannister

 

Dick Beardsley 1982 Boston Marathon "duel in the sun"

THE LANDY ERA IN AUSTRALIAN ATHLETICS By Len Johnson

posted by rtross on October 5, 2009, 4:29am

 In December, 1952, a young man stood on the starting line for a mile race at Melbourne ’s Olympic Park, unsure whether the rumbling in his stomach was pre-race nerves or emanated from the couple of meat pies and chocolate sundae he had wolfed down less than two hours earlier.

John Landy had been a member of the Australian team at the 1952 Olympic Games in Helsinki . He had “failed” there, run out in the heats of both the 1500 and 5000 metres. A harsh judgement, perhaps, because he had shown ambition and talent in the 1951-52 domestic season as he had whittled down the gap between himself and Australia’s top middle-distance runner, the towering Don Macmillan. Indeed, a win over Macmillan in a mile race in Sydney got Landy into the Helsinki team.

Nevertheless, Landy had failed, a verdict with which he himself agreed. Again, though, his ambition had been fired. He and his Australian teammates - Macmillan, Les Perry - had been inspired by the great Czech runner Emil Zatopek, hero of those Games with an unprecedented, and still unemulated, distance treble in the 5000 and 10,000 metres and the marathon.

Landy came back and threw himself into hard training. Harder than he had ever known before and harder than any Australians had ever done. Now, he wanted to see where this would take him. His grasp extended as far as Macmillan’s Australian record of 4:09; whatever limits he placed on his reach he kept to himself.

What Landy did astounded himself - and the world. Running on his own, the 22-year-old recorded four minutes 2.1 seconds, the fastest mile time in the world since Gunder Hägg’s world record 4:01.4 eight years earlier. He amazed himself with the ease of it.

Others were sceptical. “Pass the salt,” one American sports journalist sneered sarcastically, implying that the track must have been short, the timing dodgy - perhaps both. Within little more than a month, a run of almost the same time silenced the doubters.

John Landy’s performance catapulted him to fame. It also fired the starting pistol for another race, the race for the first sub-four minute mile. Within less than 18 months, Englishman Roger Bannister (like Landy, a “failure’’ in Helsinki ) would become the first man to achieve that feat. A few weeks later, Landy would emulate the Englishman, breaking Bannister’s world record.

That was in May-June of 1954. Two months later, Landy and Bannister would meet in the ‘mile of the century’ at the British Empire Games in Vancouver. Bannister won, but thanks to Landy’s courageous front-running, both men broke four minutes. Commentating for American television was Wes Santee, the third major protagonist in the chase for the four-minute mile. Like the other two, Santee was motivated by disappointment in Helsinki.

John Landy The quest for the four-minute mile made John Landy a world star, famous from Afghanistan to Zanzibar . Few other Australian sportsmen or women - certainly no other track and field athlete, had achieved such fame. Starting with Edwin Flack at the first modern Olympic Games in Athens in 1896, there had been a handful of champions. Flack, among others, achieved fleeting fame. But no Australian athlete would have established him or herself on a wider, international public in the manner Landy did from December 1952 through to the Melbourne Olympic Games in 1956. People all over the world knew who Landy was, followed his exploits, made judgements on his athletic strengths and shortcomings. When he struggled with an achilles tendon injury shortly before the Melbourne Games, an overwhelming flood of letters advising treatments and cures poured into his family’s letterbox from all around Australia and overseas.

Yet this generation came from nowhere. Up until the the post-war period, Australia had no distance running culture. Who derived the notion that Australians could challenge the world in middle and long-distance? Who nurtured it to fruition? Who carried it on?

The answers are unclear. One thing is certain. Australians did rise up to challenge the world at every distance from the half-mile to the marathon. From Macmillan making the 1500 metres final in Helsinki and Perry finishing sixth behind Zatopek in the 5000 metres, we had Landy’s world record in 1954, Dave Stephens emerging to break the world six miles record in 1955 and beat the Hungarians, Landy and Al Lawrence taking bronze medals in Melbourne.

Following Melbourne, a young West Australian athlete named Herb Elliott rose to the top of the tree. Elliott won the gold medal in the 1500 metres at the 1960 Rome Olympics, smashing the world record in the process. But the high point of Elliott’s brief, incandescent carer came in 1958. At Dublin’s Santry Track, Elliott soundly defeated the 1956 Olympic champion Ron Delany of Ireland over a mile, breaking the world record.

 
Another Australian, Merv Lincoln, was second in the second-fastest time ever run. Delany was third, Murray Halberg of New Zealand fourth and Albie Thomas of Australia fifth. Counting Landy and another 1956 Olympic representative Jim Bailey, Australia now had the first, second and sixth-fastest (Landy) milers ever and two more (Bailey and Thomas) in the top 10.

Thomas also set world records for two and three miles, both at the Santry track either side of the fabulous mile race.

Al Lawrence’s 10,000 metres bronze medal in Melbourne was the first of three successive Olympic bronze medals at the distance (Dave Power and Ron Clarke followed). Clarke established himself as the greatest record-breaking distance runner of all-time with 19 world records from 1963 to 1967. Olympic gold eluded him, but little else slipped his grasp as he re-defined long-distance running and racing.

Finally, Ralph Doubell, coached by Franz Stampfl, the man whose planning helped Bannister to the first sub-four minute mile, won the 800 metres at the 1968 Mexico City Olympics, equalling the world record.

So, from 1954 to 1968, Landy, Stephens, Elliott, Thomas, Clarke and Doubell broke world records and Landy, Lawrence, Elliott, Power, Clarke and Doubell took Olympic medals. In the marathon, Power won at the 1958 British Empire Games and Derek Clayton set world records in 1967 and 1969, the latter remaining unbroken for 12 years.

Nor did it end there. Pat Clohessy, on whom Landy was a formative influence, became Australia’s greatest distance coach, taking Robert de Castella from a young schoolboy to a world record holder in the marathon (he broke Clayton’s record in 1981) and then world champion (in 1983). Chris Wardlaw, following the same principles as Clohessy, guided Steve Moneghetti and Kerryn McCann to the top of world distance running.

A virtually unbroken line of influence can be traced from the 1952 Olympians to the present day. Who should take the credit is open to question, but it was John Landy’s era, he was its first, and greatest, star and he directly inspired and advised many of the subsequent athletes and coaches.


Len Johnson was a long serving athletics writer for The Age newspaper in Melbourne, and is widely considered one of the best athletics writers in the world. He is the author of a new book on Australian running in the 1950s and 60s entitled The Landy Era. To order your copy, grab the order form here , or visit Melbourne Books .
'A virtually unbroken line of influence can be traced from the 1952 Olympians to the present day. Who should take the credit is open to question, but it was John Landy’s era - he was its first and greatest star '
Len Johnson

Michael Rimmer : Great Britain's 800m Olympic hopeful

posted by rtross on October 4, 2009, 1:14am

 

Twenty-two year old British middle distance runner, Michael Rimmer, is one of the most promising middle distance runners England has seen in quite some time. Rimmer is part of a contingent of British runners, including Andy Baddeley, who are hoping to return Britain to the forefront of world middle distance running.

 

Rimmer has had some encouraging results in a career which is still in it’s infancy. He finished 8th in the 800m final at the 2006 European Athletics Championships in Gothenburg and 2nd in his first European Cup in Munich (2007). Interestingly, he is the first male 800m runner in British history to win national titles in the under 15, 17 and 20 age groups as well as a senior athlete. In 2007, Michael was without a doubt England’s best 800m runner, running a total of four 1:45 800m races. Rimmer is currently in the best form of his life, running a PR of 1:44.68 to finish 6th in the Monaco Super GP (29th July 2008). This breakthrough run has elevated Rimmer to 13th on the Brtish all time list. More importantly, Rimmer now has a real chance of making the Olympic 800m final, and as Nils Schumann lies as a testament too, in an Olympic final, anything can happen.

RunnersTribe: Michael, thanks for your time. How have things been going in 2008, you seem to be peaking at the right time with a 1:47.1 at the Ostrava Golden spike in June 12, a 1:46.10 at the Notturna di Milano on July 2, a 1:45.89 at the Barcelona GP on July 20 and most recently a 1:44.68 at the Monaco Super GP.

MR: Things have been a little up and down so far this year. After a really successful winter i caught quite a bad chest infection which caused me to miss the first 3-4 weeks of transition work from the winter to summer. I surprised myself by coming back so quickly from the infection, running a comfortable 2.19 for 1000m and 1.47.16 after two and half weeks of training. However the lack of specific 800m work caught up on me and I suffered with my races in June. Getting back to basics was very important so the decision to miss the Europa Cup and get into a training block has definitely paid off!

RT: So obviously you are now over the set-back and all ready for Beijing?

MR: I had many chances to rectify the June races and put my good training into practice in Milan on 2nd July and now with the 1:44.68 in Monaco. Since the British trials (which he won in 1:49) things have been going well. In Barcelona I was on the shoulder of the leader for 700m but was obstructed quite badly and within 30 metres found myself back in sixth! But it was just nice to be competitive again and mix it with the best in the world like Bungei and Yego etc. The 1:44.6 is solid, but it could have been so much better, roll on Beijing.

RT: Mark Sesay (former No.1 British 800m runner) said about you in an article for the Guardian back in July 2006: “As for Liverpool's Michael Rimmer, who has impressed so much recently, he needs wrapping up and looking after. He is a superb talent but seems to have stalled. It is very worrying”. Two years on, what are your thoughts on his views?

MR: He was probably spot on to be fair! I think he made that comment at just the right time as i ran 1.45. about 2 weeks after his comments were made, but my progression had stalled quite badly for two years. However, i think it has definitely worked out for the best as I am probably one of the only athletes who has made it all the way through from a top Under 13 athlete all the way to senior level.

RT: Numerous high profiles figures in Britain over the years have criticised the way athletics is run in Britain. One common argument is that there isn't the infrastructure in place to help young athletes fulfil their talent. What are your thoughts on this?

MR : I think there are a lot of plus points and negatives points with the way things are at the moment but I feel that the people at the top are learning all the time and I believe they will have everything in place by 2012. The one thing I would like to see is the use of experienced and proven coaches around the UK, it seems to me that too many of our young athletes go running off to Loughborough or St.Marys when there are much better options closer to home. I think publishing where the top coaches are (for example Gordon Suertes and Norman Poole etc) and simply using the coaches who have been there and done it before would improve our junior to senior ratio.

RT: How important has the influence of your Manchester based coach Norman Poole been on your career?

MR: Norman has been the icing on the cake! There aren’t so many differences in training compared to my previous coach however the things that have changed are the key to why im now running so much quicker than before.

RT: Andy Badderly has attributed some of his recent success to extensive training camps he undertook at altitude in Australia. Do you go on may training camps or do you mainly stay based up North with your coach and support network?

MR: Im definitely a stay at home athlete. I have everything i need in Manchester so there isn’t any real need to go looking for that extra ingredient anywhere else.

RT: Your flat 200m speed is solid (PB of 22.50 for 200m). It’s fair to say however that your 1500m time is not quite as strong (PB of 3:45). Is this something you have been addressing in training?

MR: I dont think either of those PB’s are a true reflection of what I can do. A time comfortably under 3.40 and a sub 22 would be more realistic. Concentrating on endurance has been a big part of the last two winter seasons, not so much to improve the 1500m p.b but to put a series of great races together at the major championships.

RT: To finish off, do you have any favorite gut wrenching track sessions that you like doing and/or stand out as being key indicators to you that you are in form and ready to roll?

MR: The high lactate 800m type sessions are key for me. Anything at 800m pace with short recovery always brings on the lactate monster!!

RT: Michael, thanks for the interview, all the best for beijing

© 2008 The Runner's Tribe, all rights reserved.

 

 

5000m - Australia Telstra A series 5000m

posted by rtross on October 4, 2009, 1:05am

5000m - Australia Telstra A series 5000m

 

Lachlan Renshaw: 1:45 800m runner, Olympian and Australian Champion

posted by rtross on August 25, 2009, 1:24am

At this year's World Athletics Tour meet in Melbourne a bomb was dropped by twenty year old Sydney-sider, Lachlan Renshaw. Renshaw won the 800m race in emphatic fashion in a time of 1:45.79. The time was a huge personal best and more importantly, an Olympic A qualifier. Renshaw thus catapulted himself into the spotlight as Australia's most promising 800m talent since the likes of Grant Cremer and Kris McCarthy. Lachlan then backed up this breakthrough shortly after, by winning the 2008 Australian 800m title.

 

Renshaw brings to the track true 400m speed (having clocked a 45:84 split for a 4 x 400m relay). The Runner's Tribe catches up with Lachlan to discuss his breakthrough and build up to his first Olympic games.

RunnersTribe: Lachlan, thanks for your time. You have been one of the top 800m runners in Australia for a few years now, but this year you rose to another level. Why this year?

LR: Well I hadn't recorded a PB for a year and a half prior to this season, but at the same time it was easy for me and my coach to see that my training was improving steadily. I was getting stronger and fitter but 2007 was not the best year for me as I was carrying a few little injuries and the fast times just didn't happen with the races I was dealt. So the run in Melbourne was coming for a while, I just had to get in the right race.


2008 Melbourne GP: 1:45.79

 



 

RT: You are coached by John Atterton, how important has his role been in your breakthroughs?

LR: Johnny is the big cheese of 800m coaching. Without him there's no way I could have run as fast as I have. He leaves nothing to chance in the training program, every base has to be covered. The old boy knows exactly how to get the best out of his athletes; you only have to look at his past success to see that.

RT:John Atterton has been the coach of many leading 800m runners. There was a period in which he coached both yourself as well as Nick Bromley. How did you find training with and being around one of your fiercest rivals so much?

LR: When I finished school I didn't have a coach because I'd always just trained with the school coaches during the athletics season. Johnny called me up and invited me to come and train with the National Champion and I jumped at the opportunity. Training with Bromley was a great opportunity for me to see what it took to be at that elite level. Having Bromers to aspire to every session meant I improved rapidly in that first year of training. That season we were more of a team than rivals, we just tried to smash each other every session, and we ended up taking out Gold and Bronze at the Nationals so it was good times.

RT: On the flip side, currently your main training partner is Werner Botha (another top Aussie 800m runner). How important is having such a talented training partner to work with week in week out?

LR: Werner and I train great together. With Nick we were such different athletes. Nick is from a 3k background and me from a 400m background. Wern and I are very similar as we're both 400/800m runners, which makes every rep in training a race to the finish. It's so important to have good runners to train with because they push you to that next level in the hard sessions whereas if you were doing it by yourself it is much harder to push past the pain barriers.

RT: I know people never shut up about Ralph Doubell and you are probably sick of hearing it. Are your sights set on the Australian record? What sort of areas in training do you feel that you need to work on in order to break his 40 year old national 800m record of 1:44.40?

LR: The Australian record is definitely in my sights! At the moment 1:44.40 would place you in about the top 10 in the world. It may be a while off, but the goal is to be the best in the world at what I do, so if that happens, the Australian record should fall somewhere along the way. The great thing is that there are still so many places that I can improve. My 400m speed is getting there, but to run 1:44 I'll have to improve my strength over the 1k and 1500, and there is lots of improvement to be had. Other areas to improve are technique and general strength which are things that can be worked on endlessly.


2008 Australian Championships

 



 

RT: So do you plan on ever doing any 1500m races?

LR: Ha ha, ever? Probably. Soon? Probably not… I've done three 1500's in my life and hated them all! Johnny reckons anything over 801m is a meter too far for me, and I won't argue with him. My PB as it stands is 4:11 so I should probably try to improve that some day.

RT: Can you give us a brief description of your training during both the summer season period as well as the winter base period.

LR: The number of sessions I do stays pretty constant, but the quality verse quantity of the sessions is obviously more focused towards the faster stuff in the Summer domestic season. An average week for me would be:

Mon - Weights (am) + track or hills (pm)
Tues - Cross training (am) + Hills (pm)
Weds - Easy run + Weights
Thurs - Usually just track session
Friday - Easy run + Weights
Sat - Quality session or race
Sun - Recovery run

RT: So you do a fair few weight sessions?

LR: I do weights 2 or 3 times a week with the NSWIS strength and conditioning coach Rudolph Sopko. He's a guru in the weights room and can make you hurt in places you didn't know you had. I'm a big believer in needing to have a high power to weight ratio in order to run fast.

Winning the 2008 Balmoral Burn for the third time

RT: Do you have any track sessions which stand out as being your favourite or most worthwhile?

LR:My favourite session is definitely 3 sets of 2x200's (30 secs recovery between reps, 4 minutes recovery between sets). We usually do that towards the end of a competition block to really get some speed lactic tolerance happening. Most worthwhile for me would probably be 4x1k. It's just not fun.

RT: Your time of 1:45.79 is getting down into the arena of world-class times. The 2000 Sydney Olympics was won in 1:45 by German Nils Shumman, off a slow first lap. I presume you are not traveling to Beijing for the scenery and that you are ambitious and positive about your chances of getting past the first round and challenging for a berth in the final?

LR: Definitely, you can't go in half hearted. I've put my life on hold this year to go to Beijing and done everything possible to make sure a good result comes of it. What you don't want is to look back and have regrets about the preparation.

Just to be going to the Olympics is amazing, and to toe the line wearing the Green and Gold on the world's biggest sporting stage is a dream come true. But without a doubt the competition is going to be fierce. The top 2 go through to the semis from each heat, so one mistake and you're gone. But the semis are definitely an achievable goal, and if you're in the semis, anything can happen! You just have to look at Tamsyn in the World Indoors this year, in the right place at the right time.

RT: What do you have planned pre Olympics?

LR:At the moment I'm at our training base in Cologne in Germany. Over here you can just focus on the training 100% and not have the distractions of normal life getting in the way. My first race will just be a low key meet in Jerez in Spain on the 24th of June, then Milan in Italy on the 2nd of July. I'll have 2 or 3 races towards the end of July depending on how I'm running, but the full focus is the heats in Beijing on the 20th of August, so that's when I'll be peaked and ready to open a can.

     

RT: Do you have any financial backers or sponsors at this stage?

LR: I'm sponsored by Adidas. They have an amazing athlete support system in place. I'm very lucky that I was picked up by them, because they make life as an athlete so much easier. I'm also supported by the NSWIS and Sydney University who both provide great training facilities and athlete environments.

RT:Lachlan, thanks for the interview, all the best with your Olympic build-up and the Olympics themselves. We hope to see you line up in that final.

Lachlan's website


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