Last season is behind us now as we look towards 2013/14. The squad is training up to 5 days a week over the winter months. If you’d like to run fast this summer, get in touch with us.
FAST’s Sue Bourke has taken out the W50 100m Final at the 2012 Pan Pacific Masters Games on the Gold Coast this afternoon. In a hot field featuring Olympic Gold Medalist Glynis Nunn-Cearns and Barbados Sprinter Jordan, Sue moved through the field in the later stages of the race to win in a season best time of 13.8s.
Sue’s latest time moves her up the world rankings 16 places to now 15th fastest in the world over 100m. The new ranking surpasses her current 18th place rankings in the 200m and 400m. With two more days of competition remaining on the Gold Coast, Sue is set to make some more serious gains in her favoured events of the 200m and 400m.
It was an Oktoberfest celebration across the squad this month as times have steadily improved leading into the State Titles in November.
What’s a pleasing sign for golden girl Lucy, a return from injury in setting a new PB of 20.9s for the 150m, set the tone for the whole squad. Akech took half a second off his previous best, running 22.4s. David (20.8s) and Maddie (22.1s) remained consistent, Zac started well (22.4s) in his first time trial, along with Yanke (21.6s), Lauren (21.9s), Achingol (23.7s) and Tyler (21.7s).
The AIS was the venue for Sue’s fastest 100m of the year (13.6s) and ditto for Maddie (13.7s), while Jethro (11.7s), Lucy (13.3s), Jess (14.6s) have maintained top form. The rest of the squad recorded their season bests including Mackenzie (13.7s), David (13.7s), Yanke (13.7s) and Akech (15.1s). The big winner of the night though was Jess who ran a sizzling 12.7s for a flying 100m.
An ominous warning for the competition at State Titles this month.
Just in – The Northside Zone Athletics Carnival saw some top performances from FAST. Maddison, Yanke, Jess, Lucy, Jethro and Tori all earning 1st place finishes. Samuel, Alex, Karla and Mackenzie also getting top 5 finishes in their events. Lucy’s 400m time (68.2s) was a huge personal best. Jethro dominated the 100m/200m double, Jess took out the 1500m and a place at ACTs in the 200m. Yanke took out the 200m. Tori made it through in the 200m and also won the TJ. Mackenzie’s LJ gave her automatic qualification to State Titles. Samuel’s top 5 finishes were very exciting in the hotly contested U16B final.
Congratulations to FAST’s Sam Tredgold who has been selected in the Canberra Raiders Harold Matthews (under 16s) squad for 2013.
The selection period was a particularly arduous one due to the amount of talent on display throughout the trials and all players who participated in the trials are to be congratulated on their efforts.
Sam has been working extremely hard on his speed, acceleration and agility over the winter and it’s good to see everything paid off with his selection to the Raiders for 2013.
Olympic sprint champion Usain Bolt has set his sights on defending his three titles at the 2016 Games in Rio de Janeiro rather than switching to another event.
The 26-year-old Jamaican said his coach would like him to take up the 400 metres and Bolt, wary of up-and-coming sprinters like team-mate Yohan Blake, has spoken of trying the long jump.
Bolt said he had reached “legend” status after becoming the first man to retain both the 100 and 200 metres Olympic titles at the London Games and that he needed to make another goal.
“It’s all about going in and trying to defend my titles. I don’t want to try any different event at Rio,” Bolt said at a promotional event in Auckland.
“Rio is just to defend my titles to show the world the possibility that I can do it again, the ‘three-peat’,” added the sprinter, who also retained his 4×100 relay gold medal with a world-record run inside London’s Olympic Stadium.
Speculation was rife after the Olympics that Bolt could change disciplines while the sprinter himself said he wanted to try his hand at professional football or cricket.
Bolt has cemented himself as the greatest sprinter taking over from American Carl Lewis, who like Bolt claimed back-to-back Olympic 100 titles and was also a four-time long jump gold medallist, dominating the event from 1984 to 1996.
Bolt said his heart was still with athletics.
“I was doing great from when I was young so people were saying I was fast for my age but I’ve put a lot of work into it since I’ve been a senior athlete,” Bolt said.
“For me that’s the focus right now, I don’t know how fast I can go but I’ll definitely try and go faster every year.”
The Jamaican added competing for himself above his country has helped him overcome the nerves and expectation that have followed him since his crowning moment at the 2008 Beijing Olympics.
“If you go out thinking ‘I’ve got to do this for the country’ then it becomes bigger because then millions of people go on your shoulders,” Bolt said.
Just like in August, September ended with a wet and windy day so the AIS Time Trials didn’t happen, so can’t report on progress on the 100m and the 300m for this month.
However the boys were pushed in the 50m with Mackenzie doing her first time trial with FAST. Clocking an impressive 6.8s, she’s now the equal of Maddison (6.9s) this season, to take out joint ownership for the best female sprinter over 50m in the group. Lauren and Jess pushed each other hard as well in running 7.2s, whereas Georgia ran a PB in 8.5s.
The boys didn’t have to worry only about Mackenzie, with Rick 6.4s, David 6.8s, Tyler 8.1s and Akech 7.6s providing plenty of highlights. It was Rick though that gave Samuel (6.4s) a run for his money to keep the young gun honest this month. Craig continues to mend well on his low impact training regime and will be looking over his shoulder with these times.
The big improver in the 150m was Tori with a PB of 21.2s, giving Sue (20.8s) a shock in both races. Karla and Mackenzie dead-heated in 23.4s for their first hit-up this season. The performance of the night belonged to Jethro who ran a super-sonic 18.5s from David 20.6s, Sam 20.6s, Akech 22.8s and Lucy’s 21.3s rounding off the top ten performances of the trial.
So plenty of personal and season bests this month. Proving that the power acceleration work this month has had a tremendous benefit on everyone in the group, leading into the first month of competition this season. October though will be another power month as the squad return to a heavy workload before tapering in time for All Schools.
Take to the hills with this recoup session:
- Lunges, 3x20m
- Figure 8s, 3 sets each side
- Step Ups
- Abdominal ball raise: Up/Down, Left/Right
- Calf stretches
The summer isn’t yet officially here, but on the weekend Fast’s own Sue Bourke maintained her World Ranking with a solid 67.7s over the 400m at the last ACT Athletics High Noon competition of the year. Sue is ranked 16th in the world over 400m with a time of 66.34s at the last ACT Championships is in really good form leading into summer.
Sue’s 100m time (14.1s) was an improvement on her World Ranking time from last season, moving her up 9 positions into 20th in the world. Leading the 100m times is the mercurial Merlene Ottey.
Having not yet run a 200m time this season, Sue will be hoping to bring her strong winter form and improve her 16th ranking in that event as well.
Training among the Fastest Sprinters in Canberra is sure to continue to improve Sue’s times as she prepares for Nationals later this year.
Continue your recovery with some alternative exercises
- Steps: 3 x 30s, 30s recovery;
- Lunge downs;
- 3 x 10 x Hurdle drills: Trail leg, Lead Leg, Step-overs, Step-unders;
- Box steps;
- PNF Stretch with band;
- Figure 8s;
- Abdominal ball raise: Up/Down, Left/Right;
See you at training this week!
The second week of spring brought more of the squad back to training. Monday was a repeat of last week, the toys were out and Samuel, Sam, Georgia, David, Tyler, Maddison, Jess, Maja and Lauren were there to pull and be pulled over 30m.
The injured trio of Craig, Lucy and Tori were put through their paces on a low impact session on Monday and Wednesday.
They did join the others in some medicine ball work as the completed an acceleration session together. Sam and Sue again dominated the throws, but Craig pulled out the big guns in the overhead toss, showing plenty of disdain for the medicine ball. David and Georgia however showed they had the better reflexes over their older compatriots with solid starts.
Friday saw more athletes on the hill than politicians in the house. Samuel produced his best set ever with 3 x 18s and 2 x 19s runs. Jess and Lauren proved they had the fitness stakes over sprint Queens Maddison and Lucy, even Maja had some wins today over her older rivals. David was a lot more consistent today and ran a PB. Tyler was strong in his first crack and the hill, while Casey and Hayley left their best runs to last with big improvements over the 130m.