Weekly newsletter – 2 May 2016



It’s a bumper newsletter this week! Lots of news and information for all.


Congratulations to Susan Quan Wing – 978, Andrew Simpfendorfer 122, Phil Corlis 502, Peter Turner 1333, Steve Hough 1355 and in the 70.3  Catherine Fullford -2698, Rod Harrod – 2721, John (Macca) Macnamara – 2676 and Kath Wilkinson – 2489. These Vikings battled through tough conditions last weekend with mixed results. Some succumbed to injury, some had to put up with all those other triathletes cramping there space while others where just happy to see the end. You are all legends!

MegaSwim time!

Congratulations to all our Vikings who swam in the MS MegaSwim from 12pm Saturday to 12pm Sunday. Awesome effort especially those who had the midnight to dawn swims.


Our annual presentation night will be held on Saturday evening 18 June at Vikings Lanyon.  Save the date and stay tuned for more updates.


The next course will be a Development Coach Course which will be held on the weekend of the 6th and 7th August 2016. If you are interested, please contact Craig Johns at director@act.triathlon.org.au. More information can be found on the TACT website. If you are interested this course can be subsidised by the club. Please speak to a committee member regarding subsidies.

Buffalo Stampede Sky Marathon (42km) – Bright Victoria 10 April 2016
By Mandy Smyth

We arrived in Bright on the Thursday before the race. I was feeling ok, not as amazing as I’d hoped to feel a few days before my big race I’d bee been training for, for the last 9 months. Taper week is horrible, no other words to describe it. We went down to the race venue on Friday to register and La Sportiva was giving out cow bells, and Scott scored about 4. Later on Friday my parents and my in-laws arrived, great support crew!

I felt good on Saturday (the day before race day) and got up early for my last training run, it was a cold 7 degree. We drove in convoy (us with both parents in separate cars), to all the aid stations and look out points in preparation for my race, we cheered on the ultra (75km) runners along the way.

Race morning was chilly with clear blue skies. The first 3km of the race was flat and fast, the first assent (Mystic hill) was a steep single track and was almost a conga line to the top (470m elevation, 23% avg gradient over 2 km). Arriving at the top of Mystic hill there is a helli pad and an amazing view. Heading down the fire trail was fine, there was a sharp left turn down a track you wouldn’t even consider going down in a training run. The track was loose dry shale and dirt, there were people sliding and going down on their butts it was so steep.


Then a nice even trail to the first aid station at the base of Clear Spot, I saw Scott and my parents (off loaded some stuff) and kept on running, turning around the corner presented the assent up Clear Spot. Hmm looked nasty but doable, I chatted to a fellow along the way and all was fine, I looked back a couple of times to enjoy the view. The track got to what I thought was the top, and then, damn nasty nasty nasty, it kept going. I made a friend, Tom who chatted away which was a good distraction and really helped as he was so encouraging, then he moved on and left me behind. We got the next ‘top’ and up it went again, the track kept curving so you couldn’t be sure if the next ‘top’ was the top. And it wasn’t. I think it did it to me 3 or 4 times before we got to the real top – soul crushing. A girl with walking poles over took me, I’ve never wanted walking poles, but when I saw her I so wished I had them, my legs were dead. I had no idea how I was going to make it all the way and all I could think was ‘keep moving forward’. At a few spots I was using my hands to grab rocks or bushes to pull myself up as my legs were so tired. I needed to eat but was breathing so hard I couldn’t breath and chew (lesson for next time), but I managed to get down some gels. The sound of cow bells and cheering told me we were almost at the top – thank god! (564m elevation, 28% avg gradient over 2km)


Top of Clear Spot (I’m the third person back)

The fire trail down the other side was steep but I could go at an ok pace. Then a left turn and down another very steep loose dirt fire trail (Warners Wall), another bum slider/ shuffle down the hill but the second aid station at Buckland Valley was in view! This was a ‘no crew’ station so the wonderful

aid station volunteers filled my water bottle, I was a bit wobbly and I think they were a bit concerned (maybe I wobbled a bit too much) but my quads where smashed, I got some fruit and headed off again. From our practice drive the day before I knew this bit would be flat for a few km and I wanted to try and stride it out a bit. I did this and felt like I was holding a good speed, but then my adductors started to tighten up so I backed off a bit as I was only 15km into it. I was over taken by a couple of runners and I tried to hold speed with them but I couldn’t. A bit further on down the road the cow bells were ringing and people cheering and shouting encouragement which was amazing. I saw Scott and high fived mum and ran on, someone shouted out that I was 10th female (yay!) this was pretty cool but didn’t last. Off into the distance was Mt Buffalo ahead of me…. Yep that big rocky mountain off in the distance.


After Clear Spot I couldn’t run anything even slightly up. The road I thought was flat from our drive the day before apparently wasn’t, I had to walk it, and from here the real struggling began. There was another hill to get over before the next aid station at Eurobin picnic area (base of Mt Buffalo), Keating Ridge 334 m elevation, 7% avg gradient over 4.5km. It was a long slow 4.5km. My calves started getting tight and cramping, each rock I kicked I’d cramp and either have to stop to stretch it out or hobble along till it subsided and this just got worse as I went along. My quads were gone so any downhill also was really tough.

Other runners where so encouraging. Just as I was coming into the Eurobin picinic area aid station (base of Mt Buffalo) a guy passed me and encouraged me along and then asked if I was ok, I said I was cramping and he offered helpful advice. He didn’t have to care or say anything to me. So may runners where like this and it was a real boost to get their encouragement and also give it to others as I passed them (mostly as they passed me though!). I could see Scott as I ran into the aid station and it was such a relief, I almost felt like crying but this emotion passed as quick as it came on. I told Scott I was cramping and he pointed to mum and dad and he ran off to the aid station to get me something for it. He came back with electrolyte tablets and fruit, he also called Kerrie (Muir) for advice, he was all over it! I had rocks and dirt in my shoes so mum and dad got my shoes off and emptied them out, I never thought it would be so hard to do my laces back up! Each time I bent down my quads would cramp, I ended laying on the ground trying to stretch them out then trying to tie up my laces quickly before another cramp, so ridiculous! I was in there for about 10mins. I got more gels and Scott refilled my bottles and I ran out of the station feeling really quite good again.

I ran over a fun, bouncy bridge and the single track uphill started again, the fun was short lived and I couldn’t run at all. I’ve run up Buffalo before so knew what I was in for (Mt Buffalo 1126m elevation, 11% avg gradient over 10km). As it levelled out I thought ‘I can’t walk the whole way I have to run’ so I started 30 steps walking 30 steps running and kept this up the whole way. I could see my new mate Tom up ahead, so tried to keep him in my sights. Scott met me at each road crossing and cheered me on and rang his bell which was so great, even the other competitors thanked him for his encouragement, he was everywhere – just amazing! 30 walk 30 run, just keep moving forward. After seeing Scott at the road near Mackies lookout he called out after me ‘walk with purpose!’ as I made my way up the hill, I waved and didn’t see him again until the Chalet at the top.

Coming up to the Chalet my legs were stiff. Scott filled my bottles and I got more gels and had some fruit and headed off with a few other runners for the final 7km loop. I managed to stick with a lady in blue for a bit and she was so encouraging. There were rock stairs going down which my stiff legs weren’t happy about. We passed another lady in pink who said she was just about done. The blue lady slowly pulled away and I was on my own. There was a good flat section and the lady in pink caught up to me and we had a chat. She even offered me some of her shot bloks for my cramping which was so kind, but I declined. I stuck with the lady in pink going through the rocks and squeezes – they were tight but doable, my legs weren’t working the best and she started to pull away after this.

I was on my own now – no one in sight. There was downhill with stairs which I was very slow on and I was wishing for uphill – who would have thought! Once back on the return track I was better, it was flat. I started singing to myself, not sure why just seemed like a good idea – wheels on the bus go round and round, twinkle twinkle, and then I settled on jingle bells over and over again (not sure if it was delirium setting in). Then I started seeing runners on the way out – hooray! I was ahead of them all and on the way home! I kept checking behind me and I was still on my own. I felt good in myself but my legs where limited to how fast they could take me – they were going their fastest! There was more down stairs which were hard and I was again looking forward to the up-stairs I knew were coming. Finally I got to them and as the stone steps turned to wood there were two girls cheering me on saying only 500m to go!’ I saw another girl not far behind me and couldn’t bear to get over taken now. I could see Scott and the finish line and ran all the remaining stairs and over the line!

Total time 6hr 48minutes


It was the hardest and best thing I have ever done. I was so sore for days after and hobbling around avoiding all inclines, declines and stairs. There was nothing more in my training that could have prepared me for the difficulty of the Buffalo Stampede (as my first marathon); I went in blind and naive. It wasn’t fun, but an amazing challenge and achievement. I’ll go back again in a couple years after more training and experience with the goal to better my time and placing. The fire has been stoked, but there’s lots of work to be done before the next big race.

Thank you Kerrie and Scott for the amazing coaching and support; I couldn’t have done it without the both of you.


Sri Chinmoy Canberra Trail Run Series

The Sri Chinmoy Marathon Team is delighted to announce the Sri Chinmoy Canberra Trail Run Series. With some of the best trails of any city anywhere, we felt it was time to dedicate a Winter series to one of our greatest joys – running in the bush around Canberra.

Race 1: 29 May “Cotter Canter” 5km & 10km
Race 2: 26 June “Tuggeranong Trot” 8km & 20km
Race 3: 17 July “Gungahlin Gallop” 10km & 30km

The Series will explore trails on the fringe of Canberra – west, south and north. With shorter and longer distance options at each event, and distances increasing with each race, the Series is the perfect introduction to Trail Running and ideal preparation for the Sri Chinmoy Canberra Trail Ultra in September.



All Club Training Information is on our website, for up to date club training – coached and un-coached sessions.


This Sunday being the 8 May is the 2nd Sunday of the month the run is at Mt Taylor/Farrer Ridge – meet in the dirt parking area on Sulwood Drive near Mannheim St Kambah.


May 29Sri Chinmoy Canberra Trail Run Series – Cotter Canter

June 13Sri Chimnoy Half Marathon – Telopea Park

June 17 – Triathlon ACT Annual Awards – CSCC Woden

June 18 – Vikings Triathlon Presentation Night – Vikings Lanyon

June 26Sri Chinmoy Canberra Trail Run Series – Tuggeranong Trot

July 17Sri Chinmoy Canberra Trail Run Series – Gungahlin Gallop

Tuggeranong parkrun – by Scott Marshall

Results for parkrunday 30 April – Red, red and more red. The theme at parkrun was, you guessed it, Red! This week is Heart Week and parkrun likes to support healthy. The National Heart Foundation of Australia and parkrun Australia have partnered to launch a new spin on the Park Walks program with the aim to get more Heart Foundation Walking participants enjoying their local parks. One of the regulars at Tuggeranong parkrun Rodney Turner, a cardiac event survivor, is the face of the Heart Foundation in Canberra and featured in a story printed in the Canberra Times, read here.

Vikings were at all 3 Canberra parkruns again and Sue had another run at Traralgon.

3 PB’s this week; in Tuggeranong Rebecca had her 3rd PB out of 6 parkruns taking 43 seconds off, our very own world champ, Kerrie Muir bettered her last parkrun by more than 3 minutes, whilst over in Gungahlin Ali knocked out a PB as well. And for the 15th time Wayne was 3rd across the line.

Don’t forget your barcode #dfyb.

All this week’s Tuggeranong results are on the parkrun website.

Tuggeranong parkrun event #166, 305 runners
3 Wayne CORLIS, 20 Scott NIELSEN, 31 Humphrey JAMES 45, Tony MCCORMACK 59, Kerrie MUIR 68, Jacki HAGGER, 110 Rebecca CODY, 147 Scott MARSHALL, 174 Elouise O’TOOLE, 187 Tanya ALSTON, 255 Kristen ASHER 267, Sarina MACKLIN

Ginninderra parkrun event #209, 180 runners

Gungahlin parkrun event #133, 152 runners
91 Alison HALE

Traralgon parkrun event #58, 157 runners
47 Suzanne WIRKEN

Breaking News:
Canberra is getting another parkrun! By the time this newsletter is delivered to your inboxes the launch date of the newest parkrun in Canberra will have been announced. Burley Griffin parkrun will be starting sometime this month. It is an out and back course, starting near the Weston Park playground, and running along the path next to the lake towards the park entrance and back again. Click here to go to the Facebook page and make sure you like it!

Volunteers are important for the parkrun to go smoothly. If you are having a rest day or have time please consider volunteering.

Vikings Triathlon Club is the largest club on the Tuggeranong parkrun list with 133 parkrunners! Club list. You can view all our members who have done the parkrun on their website. Vikings Club history. To have your name added to our list above, go to the details page on the parkrun and add your club.

The parkrun is free – yep, it costs nothing! It is aimed at all types of runners and walkers, from juniors and first timers to Olympians and nonagenarians. Please register before your first run, and you only ever register with parkrun once. Then remember to take a printed copy of your barcode to any of the more than 158 Australian, or more than 881 parkruns worldwide..

Motivational quote No 16


For all the mothers out there we hope you have a wonderful day on Sunday.
Everyone keep up the good work and see you out there.


Karen and DJ.