Time Trials: October

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.

Sam joins the Raiders

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.

Well done!

Bolt eyeing Olympic ‘three-peat’

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.


Time Trials: September

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.

Recoup, Hill Session

Take to the hills with this recoup session:

  1. Lunges, 3x20m
  2. Figure 8s, 3 sets each side
  3. Step Ups
  4. Abdominal ball raise: Up/Down, Left/Right
  5. Calf stretches