By Cindy King
2010 has been a year of triumph and disappointment for 21-year old Lara Tamsett. The former Junior World Mountain Running Champion continued her trend of representing Australia at World Cross Country in March, but did not achieve her goal of making the Commonwealth Games team - running seven “B” qualifiers was just not enough. However, she made up for it in some regards by winning The City To Surf in her hometown of Sydney, running past her former high school along the way. We caught up with her to see what her plans are for the future.
RT: What does it feel like to be a City To Surf Champion?
LT: Not only do I feel very proud and satisfied to be a City To Surf Champion, but I
also feel a great sense of relief - this has always been a race that I wanted to
win in my hometown and in front of my family and friends
RT: Why did you wear gloves during the City to Surf race?
LT: I've been asked that question a lot since the race! I wore the gloves
because I am a huge Michael Jackson fan. Just kidding! I wore them as I was
cold warming up Sunday morning, and I've been told that the most heat escapes
from your feet, hands and head. So I planned to wear them until I got hot in the
race, and then chuck them off. But I forgot! I wish I had now, as looking back at
the race footage I have to admit that it does look a bit weird!
RT: What is a typical training week for you? Do you do any cross training?
LT:
Monday: 60min easy run; 30min gym
Tuesday: 20min easy jog in the morning; track session (on grass) at night i.e.
4x1600m
Wednesday: 60min075min run; 30min gym
Thursday: Track session i.e. 7.2km fartlek
Friday: Easy 30min jog
Saturday: 6-8km tempo/threshold run
Sunday: 90min run
The only cross training I do is gym work twice a week, in which I work on my
core and leg strength
RT: What is your favourite training session?
LT: I love fartlek sessions, as the constant changing of pace keeps your mind busy
rather than focused on the pain!
RT: What are your running goals?
LT: 2011 - To make the Australian World Cross-Country team; to make the
Australian University Games team; to make the Australian World Championships
team; to successfully complete my first half-marathon
2012 - To make the Australian Olympic team
But most importantly, my main running goal is to always enjoy the sport.
RT: How has having an Aunt (Liz Miller) who has been an elite runner influenced
your running?
LT My aunty Lizzy was my first coach and introduced me to the world of running.
As I have developed as an athlete, she has always been there for me -
whether to offer advice, answer my questions, congratulate and celebrate with
me, or console me when I’ve been disappointed with a performance. It is so
great having someone in the family who has been there before, and knows
exactly what its like to be a long-distance female runner.
RT: We have been discussing on The Runners Tribe why so few female junior
runners are making it through to the senior ranks. At 21, you are an exception
to the rule. How have you managed to do this?
LT: Well I still have a long way to go and hopefully many more years to come as a
runner. I think I have been lucky with injuries so far as I have had some very
cautious guidance through my coach, Sean Williams, and my aunt, Liz Miller.
They have always held me back as a young, developing athlete, and have built
up my training very gradually and slowly over the years.
RT: A number of female runners struggle with weight and eating issues. Has this ever been a problem for you, and how do you meet your nutritional andtraining needs?
LT: Long distance athletes are light as a result of the sport we do, and because
of the toll the training/racing takes on our bodies it is important to fuel it
correctly. I believe in everything in moderation. I like toeat healthily, and try to
incorporate every food group into my diet. For example, even though I am not a huge meat-lover, I know its important to get enough iron into my diet. Similarly, although junk food is not the best nutritionally, I believe in the odd treat, especially when you're body is craving it. But generally, I feel best when I eat
good, healthy foods - my theory is you get out what you put in.
RT: Anything else that you think The Runners Tribe readers would be interested in knowing about you??
LT:Perhaps the embarrassing fact that until very recently my mum always had to
tie my shoe laces before I raced. I can be quite superstitious haha!!
) to get his thoughts on one of his most promising athletes.
RT: How long have you been coaching Lara?
SW: Since 2002, so about 8 years
RT: When did you decide that she would race the City to Surf?
SW: Lara had been overseas chasing Commonwealth Games qualifying times over 5000 and 10000 on the tracks in Europe. She had lost some endurance due to having been in a racing phase. After this racing phase she lost even more endurance after she went on a 2 week holiday around Italy with her non-running girlfriends. On her return she was, by her own high standards- unfit. Lara did pick up fitness quickly in the month or so after her return, so two weeks out from the City to Surf I started giving this race some serious thought. I gave her a 6km cross country time trial 8 days before the race. I told her a few days before the race that if she completed the time trial in sub 19.30 she would be right ot start in the C2S. We had torrential downpours in Sydney over the next 48 hours and the field at Moore Park was flooded and very muddy. Everyone who ran a time trial that day was about 5 sec per km slower than usual, so I knew her finishing time of 19.53 equated to at least a 19.30. Thus it was C2S on and national cross country off, as it was going to be one race or the other.
RT: How did you prepare Lara for the City to Surf?
SW: In a very similar way to when she won the World Junior Mountain running champs a few years ago. Very little running on the hills; mainly sessions and runs on the predominantly flat and rolling grass and dirt trails of Centennial Park in Sydney. She did some track sessions on a grass track. These sessions were long reps like miles and longer off short recovery, some tempo running, picking up the pace in the last 15-20 min of her long runs (ie sub 4.00 km pace) and a couple of road sessions. This road course is virtually traffic free and is mainly flat, with each 1200m loop containing one 100m steepish uphill and one gradual 200m downhill. The only actual hill reps she did were 15x50m hills after the 6km time trial which was 8 days before the race.
- What do you feel are Lara's strengths and weaknesses as a runner?
Her strengths are that she performs at her best when it counts better than most runners I know- of any level. I can't think of when she last had a "shocker". She only has a few "average" runs and they are few and far between. She has a very relaxed style- long strides for a fairly short lady. In most training sessions Lara runs at 90-95% and has a bit left in the tank.
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RT: What do you think Lara’s strengths and weaknesses are as a runner?
SW:When asked to give 100%, like in designated flat-out sessions and in races, Lara is as tough as they come. She is like a little Tiger and she won't give an inch. I see this up close on Saturdays as I am of a similar level to her in time trials. If she puts the hammer down to try and drop you, you can hear and see her digging into every little reserve she has (plus she usually beats me into the turf and I am shattered physically for the rest of the morning). Lara's relaxation extends to keep calm in the days, hours and minutes leading up to big races. This means she loses little time and energy through lost sleep or anxiety. Her endurance is amazing. The longer the run gets, the stronger Lara seems to become.
Her only real weakness is her limited amount of top end speed. Her personal best for 400m is around 60 seconds. She has a reasonable kick when feeling strong at the end of races in the local Aussie races, but does not have enough speed to be a weapon at the end of world class middle distance events. She needs to work on her power and strength with more specific work in the gym and doing body weight exercises I have assigned her.
RT: As a coach, what do you think are the keys to having talented junior females make the transition to senior running?
SW: They must not take their running too seriously as teens. Most girls can only handle around 80k per week maximum up until around age 19. They should be prepared to take a beating by seasoned seniors in their first year or two as seniors- ie at age 19, 20, 21. Being a successful senior distance runner takes a long time. There is a huge difference between being a 9.40 runner for 3000 and a sub 9.00 runner for 3000 and 32.20 runner for 10km.
RT: Anything else you think that The Runners Tribe readers would be interested in learning about Lara?
SW: She loves her shopping more than her running. She has a great sense of humour. If she ever disagrees with anything I ask her to do (which is rare) she will use the excuse, "I was talking to Lizzy (her Aunty Liz Miller) and Liz thinks I should do this...."
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"But I acheived my purpose which was a to run 64.30... I would have liked to have run well under but going under is under."
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Living up to his rating as Australia's form middle distance runner, NSW's Ben St Lawrence produced a commanding performance on his 29th birthday to win yesterday's 10km Rebel Sport Run4Fun, presented by The Sun-Herald. 2.jpg)
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