October 2009 Newsletter

OCTOBER NEWSLETTER

Well as the season fast approaches for 2009/10 I am getting pretty excited about the year ahead. It has been a sensational winter for many of you and with all that work in the bank it is important to stay smart and listen to your body and also look after it.

For those who didn’t have a full winter with study, international travels, injury or illness that is okay as it is a long season ahead and over 6 months until Nationals and some major gifts including Stawell. It just means that the next couple of months are vital for you to get through some consistent training and the results will come your way too.

I hope everyone is enjoying the training and also the gym work. Feel free to give me any feedback at anytime or over suggestions but I must say I am enjoying doing the gym as well as the track coaching. I would like to give a special thank you to those who have given some advice or assistance with various aspects of training since my return back from overseas.

KEY EVENTS THIS SEASON

NSW Relays Blacktown 21st-22nd November         

Queanbeyan Gift 5th December – Entries Close 13th November

Canberra Gift 16th January  – Entries Close 18th December

Canberra Classic / Aus Cup 30th January

Brisbane GP 6th February

Hobart GP 12th February

Temora Gift 13th February  – Entries Close 22nd January

ACT State Under 20’s 20th 22nd February

Sydney GP 27th February

Melbourne GP 4th March

Bendigo Gift 6th-7th March – Entries Close 8th February

Lithgow Gift 6th March – Entries Close 12th February

World Junior Trials Sydney 11-14th March

ACT State Champs 20th-21st March

NSW State Champs 27th-28th March

Stawell Gift 3rd-5th April – Entries Close 21st February

Commonwealth Games Trials Perth 16-18th April

MASSAGE

The weekly massage from BJ commences this week at his house. BJ has given up this evening at clinic 88 to provide this discounted service which is awesome. Please have the $30 with you at the time of the massage. There is currently a spot at 6.15pm every second week available which someone can lock in or we can use it on a rotation between a few people that only want a massage once a month or every 6 weeks.

When we get a bit later into the season I will look to open up a second time slot of Monday afternoon for massage which will be hosted by Jaryd.

In the meantime if you would like to arrange a massage please make contact with

Jaryd – 0401346598 or Luke – 0402680036

 

MASSAGE with BJ on Tuesday

Week 1

Name

Week 2

Name

6.15pm

Ramona

6.15pm

Vacant

7pm

Tom

7pm

Tom

7.45pm

Jaryd

7.45pm

Jaryd

8.30pm

Cooma

8.30pm

Cooma

PLEASE MAKE SURE YOU REGISTER FOR WITH ACT ATHLETICS FOR SEASON 2009/10.

YOU CAN DO IT ONLINE AT:

https://www.clubsonline.com.au/registrationclubportal/index.cfm?fuseaction=display_main&OrgID=3363

You will not be able to run in the Relays if you aren’t fully registered with ACT.

RELAYS

The squad is again heading up to NSW Relays which will be held on 21-22nd November at Blacktown. I have started putting together teams for this meet so can you please confirm with me ASAP if you are in or out so that I can make adjustments if necessary.

At this stage we will either go up in 4 or 5 cars or look to hire a 20 seater bus. Tarin and her family is happy for everyone to stay as a group at their house which is very kind of them. Of course we will have to bring up sleeping bags etc. and many will be on the floor but to me it is more important to have everyone together if possible as a squad.

I also know that several parents will be heading up and probably staying at Rooty Hill RSL again. It would be good if all parents could stay together as well. If they want to enter some teams please let me know!

At this stage we will look to enter 2 teams in the Men’s 4 x 100, 4 x 200m and 4 x 400m plus 1 team in the Medley (800m,400m,200m,200m).

There will be 1 team entered in the Women’s 4 x 100m, 4 x 200m and 4 x 400m

It was a great weekend last year and I am sure it will be another great chance to get away together and have a fun time.

LEAD UP RELAY COMPS

To prepare for the weekend of relays we will be running in some relays at ACT interclub in the lead up.  There will also be 2 squad trials to decide the make up of the Men’s 4 x 200m and 4 x 400m teams.

The lead up comp dates are as follows with the most important trial of the 4 x 100m relay on 13th November. I hope that everyone can participate.

Timetable 

         

17th Oct

100m

6.10pm

2 x 100m

7.15pm

200m

7.30pm

23rd Oct

4 x 100m R

7.35pm

60m

6.25pm

100m

6.50pm

30th Oct

200m Trial

6pm

2 x 100m

7.15pm

200m

7.30pm

3rd Nov

400m Trial

11am

Mel Cup

PM

 

 

13th Nov

4 x 100m R

7.35pm

60m

6.25pm

100m

6.50pm

NSW SQUAD RELAYS TEAMS as at 10th October

Men’s 4 x 100m Teams

A Team (In order)

Cooma

BJ

Patty

Buzz

B Team (In order)

Charlie

Tom

Jesse

Shep

Reserves

Jaryd, Derek, MattyB

Men’s 4 x 200m

A Team

Brendan Cole (either BJ or Buzz will be rested in Heat)

Brendan Matthews (either BJ or Buzz will be rested in Heat)

Tom Burbidge (Final only)

1st in Trial

Also

2nd in Trial runs in heat only and then 200m in Medley

3rd in trial runs in heat only and then 200m in Medley

B Team

4th in trial

5th in trial

6th in trial

7th in trial

200m Men’s Squad Trial

Friday 30th October 6pm

2 x 100m relays after 7.15pm at interclub.

 

Athletes in the 200m Trial

Cooma

Charlie

Jesse

Derek

Patty

Shep

Jaryd

Summary of what is at Stake?

1st                    – Run in the A Team 4 x 200m

2nd – 3rd             – Run in the A Team 4 x 200m Heat plus 200m leg in Medley

4th – 7th            – Run in the B Team 4 x 200m

Men’s 4 x 400m

A Team

Brendan Cole

Brendan Matthews

1st in Trial

2nd in Trial

B Team

Charlie Marques

3rd in Trial

4th in Trial

Plus 1 from squad!

400m Men’s Squad Trial

Tuesday 3rd November 11am Race – Public Holiday

 

Athletes in the 400m Trial

Tom

Derek

Jaryd

Jesse

Buzz (if he can through exam period!)

Summary of what is at Stake?

1st – 2nd            – Run in the A Team 4 x 400m

3rd – 4th            – Run in the B Team 4 x 400m

Please note is heats are scheduled then this will change!

Men’s Medley Relay

200m               3rd in 200m trial

200m               4th in 200m trial

400m               Jesse, Jaryd Tom or Derek

800m               Tom or Derek

Women’s 4 x 100m Relay

A Team (In order)

Sophie, Chloe or Ramona

Melissa

Lauren

Sophie, Chloe or Ramona

1st and 4th leg will be based on performances in the 4 x 200m relay which is on the Saturday          

Women’s 4 x 200m Relay

A Team (In order)

Heat Only

Tarin

Sophie

Ramona

Melissa

Final

Fastest from Sophie or Ramona

Lauren

Melissa

Chloe

Women’s 4 x 400m Relay

A Team (In order)

Tarin

Ramona

Chloe

Lauren

Reserves

Sophie, Melissa

 

NSW RELAYS

       

TIMETABLE

Women

Men

   

EVENT

4 x 100m

4 x 200m

4 x 400m

Medley 8,4,2,2

Heat

Sun 12.04pm

Sat 12.45pm

Nil

 

Final

Sun 4.25pm

Sat 4.15pm

Sun 9.30am

 

Heat

Sat 1.57pm

Sun 10am

Nil

 

Final

Sat 4pm

Sun 1.32pm

Sat 11.20am

Sun 2.42pm

 

HOMEWORK…..

Take a few minutes to go through the Gift Calendar and also look at the calendar of events so that you know when things are on. Make sure you don’t commit yourself to anything that clashes with the events that are important to you!

KEY WEBSITES

AACT Competition http://www.athleticsact.org.au/index.php?option=com_events&Itemid=50

NSW Athletics Competition http://www.nswathletics.org.au/

NSWAL http://www.nswal.com/

VAL http://www.val.org.au/

SAAL http://www.saal.org.au/

AA Selection Policies http://www.athletics.com.au/high_performance/412/high_performance_news

AA Online Entry & Monitoring http://www.clubsonline.com.au/site/index.cfm?fuseaction=display_main&OrgID=887

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