School Cross-Country Weekly Results

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2001 NORTHSIDE SCHOOLS CROSS COUNTRY NEWS
26 May 2001
Further information: phone John or Carol Harding 6248 6905
See North Canberra Athletics Club web-site www.angelfire.com/nc/NCAC

Farewell Kerrie Stuckey

Last winter Jackson, Lewis, Harris and Tomson Stuckey ran every week at Lake Ginninderra in the U11, U9, U7 and U5 races. Their mother Kerrie brought them each week in the family Toyota Tarago minibus. Their father Darryl, a former top line middle distance runner, also often attended.

Last Monday Kerrie died tragically when the Tarago collided with a bus in Weetangera. We pay our respects to Darryl, Jackson, Lewis, Harris and Tomson by observing a minute’s silence in memory of Kerrie.

School, zone and ACT Championships

Most Saturday morning runners have already run in their annual school cross country race and have just run or are about to run their zone and ACT championships. Good luck to all who are competing in these.

Many of these big races are held on Fridays. If you have run hard on a Friday, please do not race hard again on Saturday morning. Be content to have an easy jog around and still score some points for your school. If you race hard two days in a row, there is a big danger of becoming injured on sick.
A really hard race stresses your immune system and the body needs an easy couple of days afterwards of non-anaerobic exercise to build up the immune system reserves. A simple test (recommended by the AIS) you should use if you are feeling tired or a bit off colour the day after a hard race is to measure your resting pulse rate. If it is 5 beats a minute above normal, then have a run but take it very easy. If your pulse is 10 beats or more above normal, then have a day off training. This means that you should regularly see what your resting pulse is when you wake up first thing in the morning. Keep a training diary and write this in the diary. Then you will have a benchmark against which to test whether you should train or run hard if in doubt.

A really hard race often leaves you a bit sore or quite sore the next day. This soreness is not lactic acid build up in the muscles. It is in fact muscle fibre breakdown. This quickly repairs itself and is not a problem unless:

You have a hot bath after the race. This inflames the damaged muscle fibres. Cold water, on the other hand, decreases the inflammation. So use cold packs on sore spots. A swim in a cool swimming pool is excellent.
You run hard the next day. This makes the tears in the fibres worse. However, jogging easily, where your muscles are going through a range of motion less than that needed to stretch the muscles, helps the repair process.
You stretch the torn muscle fibres and increase the tears. While stretching is very good after warming up and cooling down in normal training, which has not made you sore, you need to be very careful in how you stretch after racing, or when you are sore. The stretch should be VERY SLOW, VERY GENTLE, LESS THAN USUAL, and NO PAIN SHOULD BE FELT

June long weekend: ACT Cross Country Championships

On the June long weekend there will be no events on at Lake Ginninderra because there are ACT Cross Country Championships at Weston Park conducted by ACT Athletics, the ACT Cross Country Club and the ACT Veterans Athletics Club. It only costs $2 to enter on the day. Age is at 31 December 2001. Details are as follows:

10.00 am  Under 12 Girls 2k (for 9, 10 and 11 year olds)
          Under 12 Boys 2k (for 9, 10 and 11 year olds)

10.20 am  Under 14 Girls 3k (for 12 and 13 year olds)
          Under 14 Boys 3k
          Under 16 Girls 3k

10.40 am  Under 16 Boys 4k
          Under 18 Women 4k

11.10 pm  Under 20 Women 6k
          Under 18 Men 6k

11.50 pm  Fun Run 3k

12.10 pm  Open Women 8k
          Veteran Women 8k
          Veteran Men 60+ 8k
          Under 20 Men 8k

1.00 pm   Open Men 12k
          Veteran Men 30-59 12k

Course: adjacent to the Nursery

Cost: ACTCCC - Free to Members, $5.00 – adult non-members; $2 all juniors

ACTVAC - $2.00 Members (to be eligible for c’ship medals)

Medals: ACTCCC - ACT Championship medals awarded to first 3, also team medals

ACTVAC - Championship medals presented to first 3 Vets in each 5 year age group (must be financial member of ACTVAC)

Parking: Along the eastern boundary of the Nursery

Note: Runners can avoid inconvenience with the V8 Car Race by approaching Weston Park through Yarralumla (people travelling from the north should come over Scrivener Dam)

Enquiries: Bryan McCarthy on 6286 5556 (h) or Neil Boden on 6241 4023 (h)