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Home/lucy-starrat-smh-half

lucy-starrat-smh-half

By admin|2017-07-04T12:20:58+10:00July 4th, 2017|0 Comments

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10km Women's XC This field was high quality and g 10km Women's XC This field was high quality and great depth. Kampala World XC Australian rep Lexy Gilmour 1st showed her strength pulling away early, much to the delight of her visiting fan club from Canberra. A big breakthrough performance by Rosie Weber 2nd powered through the field. 2.46 marathoner Bec Brown 3rd has hit a new level, we need a marathon soon. @ultratrailaustralia 50km winner Gemma Jenkins 4th is in top form. Aarhus World XC South African rep Aynslee Minaar 5th is a machine, finishing just ahead of JP Morgan and Sun Run podium finisher Aleisha Wawn 6th. 1st Lexy Gilmour: 36:38 2nd Rosie Weber: 37:14 3rd Bec Brown: 37:39 Gemma Jenkins: 38:04 Aynslee Minaar: 38:37 Aleisha Wawn: 38:50 Helena Eastham: 39:09 Bethany Scott: 39:12 Sinead Keane: 40:43 Julianne Broberg: 41:35 Phoebe Pincus: 41:41 Alia Karaman: 42:52 Maggie Kolasky: 45:34 Megan Rowe: 46:34 Naina Jerath: 47:07
10km Men's XC Coach Benny led the men home with a 10km Men's XC Coach Benny led the men home with a huge run on the challenging course. An epic battle for 2nd place with Kieren Tall edging Matt Hudson and Tom Do Canto, great run by Matt Cox in 5th who is rapidly returning to form. Ben St Lawrence: 30:08 Kieren Tall: 30:44 Matt Hudson: 30:48 Tom Do Canto: 30:49 Matt Cox: 32:06 Max Mahon: 32:07 Keith MacPherson 32:29 Kurt Fryer: 32:44 Gerald MacPherson: 33:10 Hamish Wallace: 33:24 Jack Green: 34:18 Sam Shiell: 34:22
3km Kids XC, they had a blast 🚀 The freedom o 3km Kids XC, they had a blast 🚀 The freedom of running hard and fast on a great XC course. Pure joy. 3km Boys: Harry Halleen: 10:13 Matt Hogg: 10:57 Brandon Mitchell: 11:14 Akira Howard: 11:24 Koji Howard: 12:10 Jimmy Reilly: 12:24 3km Girls: Angie LeRoux: 12:01 Mabel Dukes: 12:27 Sophie Halleen: 12:30 Frankie Reilly: 12:42 Sienna Colosi: 12:44 Lauren Heaney: 13:15 Aoibhe Dunne: 13:42 Jess Burke: 13:43
5km Female XC was the strongest race of the day, c 5km Female XC was the strongest race of the day, classy performances all through the field. Great teamwork girls 🤝 Alone we can do so little, together we can do so much. Helen Keller 1st Lauren Carey: 17:41 2nd Keira Bauer: 18:21 3rd Claire Raper: 18:45
High quality racing by everyone in the Male 7.5km High quality racing by everyone in the Male 7.5km and 5km XC. The pace was red hot, with the front guys getting a good tow behind the leading 10km guys. Drew Fryer held strong after a fast start, with Dan Kelly continuing his great form ahead of Sam Rockliff who is peaking nicely towards State Champs. 1500m man Paul (Friesy/Frenchy #2) Lascabettes backed up his fast 5km with another 2.5km with the quickies. Great run from Zach Johnson and good to see Josh Hewitt finding form. Male 7.5km 1st Drew Fryer: 23:35 2nd Dan Kelly: 24:26 3rd Sam Rockliff: 24:49 4th Tom Middleton: 24:55 5th Neil Pearson: 26:56 6th Jack Deveney: 27:55 Male 5km 1st Paul Lascabettes: 15:35 2nd Zach Johnson: 16:24 3rd Josh Hewitt: 18:14 4th James Southon: 19:46 5th Joe Akelian: 21:11
'Be better' is good, but helping others 'be better 'Be better' is good, but helping others 'be better' is next level. The insightful, and best team members know, your own improvement increases exponentially by lifting your training partners. Congratulations to Elevate Award recipients @bastienmissud @aleishawawn and @dankelly._ they all bring their love of running, infectious energy and positivity to every session. Performance of the Day was @_keirabauer 2nd place in the 5km XC. Keira's dedication to her program is paying big dividends ↗️ Thanks to @casioaus @gshockoz generously providing G-Shock watches as prizes.
Run Crew XC Series Grand Final Forever grateful Run Crew XC Series Grand Final Forever grateful to the volunteers, our athletes, their families and all of our supporters for their relentless resolve. Embracing uncertainty by creating opportunity - play on. 📷 @chrishuang95 📷 @lindastruts
A great sight to see @athletics_sa off and racing A great sight to see @athletics_sa off and racing with a classic XC slog through the mud. Nice win in the masters category for @nitta21 and great numbers competing in the downpour. Perfect 👌 📷 @andyaxford @matt_axford
A foggy start to the morning yesterday, clearing i A foggy start to the morning yesterday, clearing into perfect autumnal Sydney running weather.
With restrictions easing to small groups, we trial With restrictions easing to small groups, we trialled a new location whilst patiently awaiting our track re-opening. The atmosphere was electric, reunions with our isolated training partners, and welcoming 4 new training partners who also feel like long lost friends. By any measure, we're basically all the same, united by the love of running hard. If you know, you know. It's only a small taste, but we're hungry for more soul searching suffer festivals together. The best!
Flashback to last year's World XC Championships. L Flashback to last year's World XC Championships. Lauren Carey 16th and Jackson Sharp 36th. Lauren is in Year 11 at school (Covid home school) in Sydney and using this 'non' racing block to lay a great foundation for the future. Jackson is at Wisconsin, probably forgetting to pack shoes or shorts for his run, studying hard, and itching to turn his form into great race performances.
We've seen some incredible performances from the c We've seen some incredible performances from the crew this weekend, but this needs to be posted for posterity. Neil Pearson has had several goal races cancelled on him, including London Marathon, he's never flinched once, just kept on doing what he loves, running a lot and running hard. 2:38 'marathon', we love how crazy this is, and we do not care how unreliable GPS measurements are, this is a legendary effort. Brilliant mentality Neil 😮👏💪 #stillapositivesplit 🤦‍♂️
Week 4 The home straight, so good to see so many Week 4 The home straight, so good to see so many new runners getting through to the finish line. If you have any questions or you'd like a specific program, feel free to email us at info@runcrew.com.au Day 1 - 43min total. 10min walk, 23min jog, 10min walk Day 2 - 48min total. 10min walk, 3x8min jogs/2min walk recoveries, 10min walk Day 3 - rest Day 4 - 41min total. 10min walk, 25min jog, 10min walk Day 5 - 51min total. 10min walk, 3x9min jogs/2min walk recoveries, 10min walk Day 6 - 30min walk Day 7 - 10min walk, 5km run, 10min walk 🏁
Flashback to @eleanor.millerr making her long awai Flashback to @eleanor.millerr making her long awaited, and hard earned debut at National Schools Champs in Perth. It was well worth the wait, she escaped from the pack on the back of the eventual, convincing winner Imogen Gardiner to take the Silver Medal🥈and a massive PB.
Week 3 Great work, running is for everyone. Than Week 3 Great work, running is for everyone. Thanks for all the feedback, if you have any questions or you'd like a specific program, feel free to email us at info@runcrew.com.au Day 1 - 30min walk Day 2 - 38min total. 10min walk, 18min jog, 10min walk Day 3 - 45min total. 10min walk, 3x7min jogs/2min walk recoveries, 10min walk Day 4 - rest Day 5 - 41min total. 10min walk, 21min jog, 10min walk Day 6 - 48min total. 10min walk. 3x8min jogs/2min walks, 10min walk Day 7 - 30min walk
'Now' is always the correct time to work on techni 'Now' is always the correct time to work on technique. Running is a series of simple movements. Like anything, the more simple the activity, the more dedication required to master it. Here's Cassie, she's an 84min half marathoner with a lot of improvement ahead. As you can see in the video she has a heel strike, a 19 degree Q angle in knee extension and a slightly inward knee, which she compensates by externally rotating the foot - the right leg in particular. These factors increase her risk of itb and medial tibia injury in particular. She made immediate improvements after seeing her video and a simple focus cue. Add to that dry needling external hip rotators/flexors/itb and massage treatment, a practice drill, external hip rotation mobility focus and a progressive series of glute strength/stability exercises and she'll be unstoppable 💪
Week 2 We're blown away by the amount of people f Week 2 We're blown away by the amount of people following the 5km program, running is for everyone. Let us know if you have any niggles, small problems are easy to fix. Again, if you have any questions or you'd like a specific program, feel free to email us at info@runcrew.com.au Week 2 Day 1 - 39min total. 10min walk, 3x5min easy jogs/2min walk recoveries, 10min walk. Day 2 - 30min walk Day 3 - 30min total. 10min walk, 10min jog, 10min walk. Day 4 - 37min total. 10min walk, 2x7min jogs/3min walk recoveries, 10min walk. Day 5 - Rest Day 6 - 35min total. 10min walk, 15min jog, 10min walk. Day 7 - 41min total. 10min walk, 2x9min jogs/3min walk recoveries, 10min walk.
Our eyes are forward. We've had a great month of s Our eyes are forward. We've had a great month of squad 5km time trials and the crew have been dropping bombs. Up front, the pace has been hot, 8x Sub 15min including 2x Junior Boys and 15x Sub 18min females 🔥 All runners have moved to on line programs, and just as we've always suspected, this period has already confirmed that solo training is the best education any runner can have. Training intensity is lower, but PBs galore 🤔 We're isolated, but we've never been more connected, brilliant team work everyone. Keep cruising through the base building, when it's time to race, the specific block will be a piece of cake 🍰
With a lot of our runners working from home, we've With a lot of our runners working from home, we've noticed an increased reporting of foot and lower leg niggles. We asked Podiatrist and 2:14 marathoner Tom Do Canto for his tips to reduce injury risk. Working from home? If you’re starting to feel an achy sensation or niggle in your feet, it might be because you’re not used to all this barefoot time on hard floors (e.g. tiles/floorboards). The people with carpet and plush underlay around the house may not be resonating with this achy foot phenomenon! Often, a simple and effective solution is getting a pair of house thongs or slides. Not the free ones you get in a hotel, I’m talking about decent cushion and a touch of arch support. Some examples: 1. Oofos 2. Archies 3. Crocs 4. Orthaheel 5. Ascent Groove 6. There are plenty of others too... Hope this helps some feet! Thanks Tom! He is still open for business, book for an online or clinic consult via his website https://www.walkerstreetsportspodiatry.com.au/
This is a marathon, not a sprint. While we are ru This is a marathon, not a sprint. While we are running, there's a sense of calm amidst the chaos. It's great to see how our squad members are handling this situation and we hope to share that with all the new faces we are seeing - those who have hit the ground running, out of the closed gyms, offices and schools. Unfortunately, too many new runners are going too hard, too soon, and their new-found freedom is taken away, replaced with an injury. We're posting a 'Four weeks to 5km' training program here, starting with Week 1 below. This will give you the best chance possible of continuing to run safely through this indefinite period of uncertainty, and hopefully well beyond. Enjoy following this program and the freedom of running. If you have any questions or you'd like a specific program, feel free to email us at info@runcrew.com.au Week 1 Day 1 - 28min total. 10min walk, 6x30sec easy jogs/1min walk recoveries, 10min walk. Day 2 - 30min walk Day 3 - 31min total. 10min walk, 6x1min jogs/1min walk recoveries, 10min walk. Day 4 - 39min total. 10min walk, 10x1min jogs/1min walk recoveries, 10min walk. Day 5 - Rest Day 6 - 37min total. 10min walk, 6x2min jogs/1min walk recoveries, 10min walk. Day 7 - 39min total. 10min walk, 5x3min jogs/1min walk recoveries, 10min walk.
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