Shamrock March 2009

The Shamrock The official publication of Saint Patrick’s Athletic Club Issue No. 41

March 2009

Destination Cyprus For most runners, this is when their season reaches a climax. The Malta Marathon is the landmark event in a long distance runner’s calendar and for many it is only an injury that can keep them away from taking part.

First Again: Jonathan Balzan Wants to Replicate His Road Success on the Track Photo: Justin Mifsud

Up till last year, Jonathan Balzan was the same. The first Maltese in both the full and half marathon on a number of occasions, his presence was a given. This year, however, will be different as a new objective has overtaken the desire to push himself at the Malta Marathon level: the Games for the Small States of Europe. “I decided to go for the Games for the Small States of Europe mainly after the Malta Challenge was over and I had obtained a creditable result in Ta’ Qali Road Running League. At the time I had been preparing for longer distances – I had won the Zurrieq Half Marathon some weeks earlier and to get such a good result in a 10k after that training was very encouraging.”

Initially, it took a lot of convincing for him to agree. “I decided to go for it mainly because people pushed me in that direction’” he admits. “They had been telling me that I should start aiming for the GSSE before the Zurrieq Half but I decided to hold back.” “Eventually I agreed because I think that I stand a realistic chance and also because it is the only achievement that is missing from my career. Qualifying would top it all.” Even so, missing the Malta Marathon will be hard for him. “The Marathon was the main reason why I took so long to decide. Over the past 3 yrs I’ve had some great achievements, I was the first Maltese for three times and last year I established

the best ever registered by a Maltese in the marathon distance. All of this makes me feel so honoured: it had become my baby.” “However people told me that another marathon will come up, and you can always choose to do one abroad from the many available. This GSSE, on the other hand, will probably be my last chance given my age. I had to give it a try.” It is, you sense, a huge sacrifice for him particularly as there is no guarantee of him making the final squad for Cyprus. “There is an official time for minimum qualification that is based on previous GSSE results. It is not an easy target to reach but we are ► Continued On Page 3

THE SHAMROCK

Paul Grech’s Editorial Determined to Suceed

The official publication of St. Patrick’s Athletic Club Issue No. 41 – March 2009 Editor: Paul Grech Sub-Editor: Jonathan Balzan Address: St. Helen, Vjal ix-Xarolla, Zurrieq Telephone: 21 640 871 Mobile: 7901 4601 E-Mail: [email protected] Website: www.stpatricksac.info

I was reading an interview with long distance legend Haile Gebrselassie and the following comments really struck me: "We had to stay in the Sheraton next to Heathrow but when we arrived it was about 11 o'clock in the evening and the middle of the winter. It was impossible to train outside.” "I started to think about how I could train and then I noticed that my hotel corridor was very long. I put on my shoes and started to run up and down it, and then some of my friends joined me.” "By that time it was close to midnight and people started to come out of their rooms to look at us. Do you know what happened? They all thought it was an emergency and started following us. One old woman was shouting and running down the corridor in her pyjamas." "The reason I'm telling you this is that I didn't want to miss a day's training. I always tell young athletes the same thing, 'Wherever you go, whatever you do, what must your top priority be? Running'. "In my life I do a lot of things but I never forget my training. Athletics is in my blood. The top priority must always be training, training. This is a discipline. You have to do it."

Antoine Attard President Stephen Spiteri Vice President, MAAA Representative & Shamrock Co-ordinator Joe Zerafa Treasurer Rose Tabone Officer Juniors Lee Micallef Public Relations Peter Barbara Asst. Sec & Social Events co-ordinator Cyprian Dalli Secretary Paul Grima Clubhouse Director Roger Zammit Technical Director

It is a telling story, one that offers an insight into what needs to be done to really succeed in sport as in any aspect of life. Many would point to Gebrselassie’s Any contributions for the next issue of the upbringing, his DNA or his training in high altitude as the Shamrock may be sent to the editor. reason for his phenomenal success throughout his career. And, whilst all that is true, there were countless others who were born in the same conditions but didn’t succeed: Gebrselassie did because he was disciplined and determined to do so.

Games for the Small States of Europe During these days, the athletes who are aiming to make it to Cyprus for the Games of the Small States of Europe start revving up their preparation in the hope of hitting the qualification marks. St. Patrick’s AC has a number of athletes with genuine hopes of doing so. These include Jonathan Balzan who, having won all that there is to win on the road, will try his chances on the track. The qualification mark is a difficult one but if there is someone who can beat it then it surely is Balzan who has proven over and over again that he is the best male long distance runner on the island. Good luck to him, therefore, just as our best wishes go to Giselle Camilleri who actually won a bronze medal back in the 2003 edition of the games as well as Angela Sammut who achieved the qualification mark two years back only to find out that the squad had already been chosen.

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◄ Continued from Page 1 confident that, barring unforeseen circumstances including the recurrence of injury, I will be able to attain a time that is good enough to qualify.” Making it more difficult for Balzan will be the fact that the GSSE will take him away from the road. “The GSSE race will be on track not on road so I have to train more on the track in order to adapt, be able to learn how to react and also to familiarize myself with it particularly since the track is not my favourite!” That said, the faith is there for him to make it. “I am hopeful as otherwise I would not be working so hard to reach this goal! We know that it won’t be easy, but we also know that it is not impossible.”

GSSE Hopefuls: Jonathan Balzan and Giselle Camilleri Photo: Justin Mifsud

Giselle Camilleri: This is What I’ve Been Aiming For Jonathan Balzan won’t be the only long distance runner hailing from St. Patrick’s who will be looking to make it to the GSSE. Giselle Camilleri, winner of a bronze medal in the 10k back in 2003, is also aiming to make it to Cyprus. “These games are what I have been aiming for since I missed the last ones because of a fractured ankle bone. There were moments when I thought I would not restart and rehabilitation took me 10 months. Last year, however, I targeted the European cup and I succeeded. This year I’m aiming for these games, the European Cup and other important track races.” “I would prefer to go for 3k and 5km,” she says of her targets, “but since there is no 3km then I will run 10km and 5km.” So far she has had a decent enough season, even though she is reluctant in admitting that. “Well, I can’t say I have had a very good season. I made a

comeback from the ankle fracture and that is a big achievement. However, hopefully, the best is still to come and I will persist.” “I am training to the best of my abilities but my ankle still gives me trouble so in order not to load it too much I also cross train. Having come back from here latest injury, however, she has all the faith that she will make it. “I am confident that, God willing, I will get there. I have better personal best time than the qualification mark so it is a matter of sticking to my training schedule and take necessary measures to ensure I keep injuries at bay.”

A MINUTE’S SILENCE St. Patrick’s AC Committee and the editor of the Shamrock would like to offer their condolences to Ruben Debono for the loss of his father.

MEMBERSHIP FOR THE YEAR 2009 Members are urged to renew their membership for the year 2009. Those athletes who want to join St. Patrick’s AC can do so either by contacting members of the committee or else by downloading a copy of the membership form from the club’s website www.stpatricksac.info. All forms and payments are to be sent to the Club Treasurer at

Wintermoor, 69,Karmenu Vassallo Street l-Iklin IKL 1310 MEMBERSHIP RATES Juniors €9.00

Adults €18.00 Adult + Junior €25.00 www.stpatricksac.info

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Improving The Level Of Long Distance Running The dearth of long distance runners in Malta has been felt for some time. Saint Patrick’s AC who has produced so many long distance runners cannot shy away from the problem. It is not acceptable that for a long time Malta failed to be represented in the long distance international events. And we are not very close to qualifying standards neither. But the problem lies in that fewer and fewer young athletes are taking up long distance running. This is something which worries us. Why do young athletes opt for a 100 m, sprint and not a 5 K and 10 K race? Indeed we have to read the whole context. To-day sports has radically changed its priorities. It has become too commercial. Marketing a sport is a specialised profession on its own. Millions and millions are being invested in athletes, in csports compounds, in clinics, but most of all in marketing the particular sport. Organisations are no longer led by volunteers. They are full-time professionals. So problem number one is stiff competition from other sports. Television rights, merchandising, media exposure, partying events and you name it. Not only. Distractions have mushroomed for the younger generations, and life styles have shifted incredibly. Technology is the first “perpetrator” Of course technology dominates our lives nowadays. Who can do away with the intertnet, with PSPs, with play stations, mobiles, and you name it? How can one imagine that you can run a virtual marathon with Haile Gebreselassie, Paula Radcliffe, Stefano Baldini with Wii or some other video play console on a couch? These are indeed the distractions which keep the younger generations from the real thing. It is not a question that streets are too traffic infested, where one can no longer burn his energy running round the neighbourhood. Never has there been so much investment in equipment and complexes. What can we do? We meaning us the administrators, the MAAA, the Clubs, the athletes who are past their prime, the educators. We need a culture shock, starting from the parents themselves on the front line. They are in their majority unaware that running is a life-style, a healthy approach to their children’s future. A fundamental part of their education and upbringing. And above all with a multitude of values. Indeed let us start from the family. Surely more than ever we are aware that sedentary life is the beginning of all ill health. Parents, who return from work only to start the day after 6 in the evening, will choose a TV programme after supper rather than a short jog with the kids. Likewise the children with the plethora of academic subjects are not likely to opt for the Track on

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weekends at least. The result is there for all to see. People suffering from obesity, depression, diabetics, heart diseases … And the number of young people suffering from these diseases is on the increase. The wake up call has been ringing for some time. It is time to start introducing the new generation to a more active life style. And the simplest most basic activity is running. It is indeed fundamental to all sports. But why choose long distance running? Why is long distance more popular in the older athletes, yet not so much in the younger athletes? How and when are we to identify a potential long distance runner in the offing? These are all questions which one expects technical people to answer. As much as one expects

technical people to design programmes for young distance runners. I strongly believe that distance running is the simplest form of exercise. All you need is a pair of good shoes and off you go. As long as you please. At your own pace. A shorts and a tee-shirt. No need to book tracks, or stadiums, assemble a team, organise events. Get your kids and start on a short jog. You will enjoy it. And your kids will enjoy it even more. And whenever you think you need to let off some steam off you go again in the neighbourhood, in the country side, on the beach. And then one step after step things will take shape. A simple competitive event like a cross country race. Is this rocket science? Do we need expensive complexes? Can it be simpler? All you need is mentality, conviction, and a bit of courage to let go. That is the start to addiction. Indeed the culture change is not exclusively for families. We have seen Sarkozy coming here to jog in summer; we witness the American president jogging in the parks, the Russian Prime Minister winning the black belt. These are the leaders that should lead by example. Are we expecting so much from our leaders? On the 7 March Athletics Malta will be organising a half day meeting on “Improving long distance running” You can also contribute, whether you are a parent, a teacher, a sports administrator, an athlete, a coach or a club man. You only need to believe. With commitment from all, one day we will have Maltese participating with a certain measure of success in the International Marathons. Who knows if it will be your child? Antoine Attard www.stpatricksac.info

Having turned back during the Errea Gudja 8K to inform the race director that an athlete was seriously injured, Pembroke Athleta duo Hannah Pace and Denise Buttigieg were rewarded with a memento by St. Patrick’s AC during the Pasta Night held on the 17th October. During the same activity, Carmen Hili was also rewarded for the sportsmanship shown with Joelle Cortis, also during the Gudja 8K.

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Through a Runner’s Eye (14) I have been running for St. Patrick’s AC for the past 44 years. I have been to most annual general meetings. Some of the meetings had, to say the least their interesting moments. The last General Meeting was straight to the point in an informal sort of way. No time was wasted and a lot of matters were reasonably tackled and dealt with. Although there were a few disagreements and quite a few agreements as well, I know that the gentlemen involved had only the interest of the club at heart. The new committee is one year old and I augur it well. From this column I would like to thank Mr. Peter Farrugia, who had been the club President for quite a number of years for the services he has rendered. I would like to thank him for the sterling work he did for the club over the years. Mr. Peter Farrugia will always be remembered as the man responsible and who worked hard for acquiring the present club premises in Gudja.

them will bear fruit. I do not want to be misunderstood, I fully agree that our top athletes should be taken care of, but we have to realise that the majority of our athletes are not top athletes, and we have to cater for this group as well which actually are the backbone of the club. There would be no first, second or third if Mr. Slow-Joe at the back did not take part in the race. Now, I’ll go on to my main subject. Mail from Fr. Jim McGarry A few good months ago (more than few) I received an e-mail from Fr. Jim McGarry from Glasgow Scotland. Fr. Jim (or rather Bro. James as we knew him then) was a very talented musician and I must say I learned a lot from him as far as music is concerned. I used to be a good trumpet player and Bro. James exploited that to the full by putting me and some others often on a stage playing solo.

I recall very clearly the night before he left St Patrick’s, some 3 years after Now I have to he arrived, mention a few he came up points for the to me and committee to said that he take notice. hoped I Something would which we have become a to realise and great do something musician about is to some day. attract more Actually I did members to the manage to club. This photo was taken in 1971 from a football match that took place at join the St.Patrick's School between two house teams. The match officials were National I know this is Fr.Micheal O' Meara (founder of St.Patrick's AC) , Fr.James McGary (centre) and Fr. Lawrence Essery who needs no introduction. I am 9th from the Youth easier said than right. Most of the boys were also runners and St.Patrick's School Orchestra done. We must dominated in long distance running. First from the left is a young John for a couple also try to bring Gauci, former St.Patrick's runner who with Alfred Camilleri and Richard of years, the back the Mercieca were chosen with 7 other athletes to run the 1500m as part of the highlight runners who activities organised for the inauguration of the new Ta Qali staduim. being a have left the musical held club and are at the Manoel theatre. Later On I played for La Vallette running unattached. Band Club for a couple of years but now my trumpet has been stashed away somewhere on the top of a I am totally against the Shamrock not being given to wardrobe hidden from sight and I do not dare open up members of other clubs. This is our tool for exposure the box, not wanting to know the state the trumpet and I do not completely agree that we stop sending the valves would be in. Shamrock to those members who did not pay their fee. We have to tackle this problem in a more positive way. Anyway I did teach my younger brother Dominic his As far as finance is concerned one has to take into first notes on the French horn. He went on to become account that it is the photo plates that are expensive an excellent slide trombone player. Later on he and the printing of a few hundred copies more would became maestro of Pinto Band Club at Qormi and have little bearing on the final expense. lately he was appointed maestro at the prestigious La Vallette Band Club. So all this has not been in vain. How are we going to make membership more But what has this to do with athletics? attractive? There are lots of ways and the main one is to make the member feel that paying his membership At St. Patrick’s in those days there were a lot of school fee will pay dividends. Some ideas were discussed activities be it football, athletics, musical plays, band, about this subject in the AGM. I hope that some of The S hamrock

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Duke of Edinburgh Award’s Scheme, you name it. Being an all rounder, I used to take part in most school activities, so I used to come under the responsibility of such people like Bro. Michael O’Meara, Fr. Lawrence Essery, Bro. James McGarry and Fr. Frank Clifton. We did some great musical plays back then. So much for my goings on and let us hear the story from the man himself, Fr. James McGarry: “Quite some time ago, someone gave me a copy of an article that appeared in a Maltese newspaper. It was entitled: St. Patrick’sAC…40 years of success. The article brought back many happy memories for me. I arrived in Malta in August 1968 together with Fr. Lawrence Essery, Bro. Ian McGlone, Bro. Christopher Gorton and Fr. Des O’Riordon. All salesians newly appointed to work in St. Patrick’s School, Sliema. Cross-country running was already well developed under the guidance of Bro. Michael O’Meara and Fr. Aidan Murray. I had never done any road running before, but I was soon out training along the Sliema seafront most evenings. I remember a particularly steep hill near “The Ferries” which we used to sprint up. In my first year, I used to go and watch the boys taking part in cross country events at Cottonera. But it was not long before a good road-running programme was organised in Sliema. I still have my certificate of participation for taking part in the Road Running Leagues of 1969-1970 and 1970-71 organised by the Alpine Sports Club. St Patrick’s at the time was a club based in St. Patrick’s School and all the runners were drawn from the school, staff and boys, with now and again an occasional guest runner like Peter Ward. There was great rivalry between St. Patrick’s AC and Alpine Sports Club. I remember many a tussle between Fr. Essery, Bro. Tom Williams, Martin Abel and Charles Cioffi. Mr Pullicino was president of Alpine Sports Club, and commanded a lot of respect. Two great races I remember in particular, because I still have the medals, were: Five Miles Road Race organised by MAAA on the 21st Dec 1968. Seven teams took part: including, St.Patrick’s AC, Army 3rd Battalion Parachute Regiment, Alpine Sports Club, Royal Air Force, St. Michael’s College and Gzira AC. The St. Patrick’s Team that day was made up of Fr. Lawrence Essery, Bro. James McGarry, Bro. Thomas Williams, Bro. Alfred Camilleri, Peter Ward and Martin Bartolo. I have Photos of that St. Patrick’s team with the winner’s shield against such formidable opponents. th

Ovaltine Road Race over 7 miles on 25 January 1969 A quadrangular match: MAAA v Royal Navy v Army v Royal Air Force. It started and finished in Victory Square at Naxxar and was over a distance of 7 miles. The race was won by Paul Goffarth of the RAF in a time of 36min 6 seconds. Second was Martin Abel.

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The MAAA won the team event with 54 points. Paul Goffart was probably the best distance runner on the Island at that time. I still have the Malta vest from that occasion. I have a photo of the 8 men MAAA team for that day, including John D’Esposito, Charlie Attard, Bro. Thomas Williams and myself (All St. Patrick’s AC) Martin Abel (Alpine SC) was captain, and the rest of the team was Paul Kerr, Charles Dimech and Joe Camilleri. While I was in Malta, the club was strengthened by the arrival of Fr. Frank Clifton, who still gives such a lot to athletics in Malta. I also remember others who took part in cross country running in the club’s colours: George & Mario Falzon, Charlie Darmanin, Saviour Bianchi, Mario Attard, Tony Sant, Joe Caruana and Francis Casaletto. If they are still involved in the Club I would be pleased to hear from them. Another memory is of running at the Marsa track, and seeing Fr. Lawrence Essery run the 800 metres in 2.02 minutes and being awarded the Jim Thorpe Trophy for the best overall performance. I remember running the 1500m and long jumping at Marsa. On another occasion, St. Patrick’s AC took part in a training weekend conducted by English AAA’s coach Peter Harper. He really put us through our paces with interval training and fartlek. Does anyone else remember the ‘ski-sitting’ exercise to build up your quadriceps? Pure agony! Peter Harper said, just think of your girlfriend and you’ll forget the pain”. Fr Essery shouted out, “what about us?” Everyone fell about laughing. Such are the happy memories! I left Malta in August 1971 to pursue my studies in Ireland and was ordained in 1975. For the last 27 years I have worked mostly in Scotland. Having caught the road running bug in Malta, I have kept going over the years. In 1982 and 1983 I ran 3 Marathons in Scotland – with a best time of 3hr.20min. Every year from 1998 -2002 I have run the Glasgow Half Marathon and thoroughly enjoyed it, In between times I do a bit of cycling, which was another interest I developed in Malta. We used to train on the coast road near Kennedy Grove with John Magri of Most C.C. Although a bit late may I take this opportunity to add my congratulations to St.Patrick’s AC on reaching their 40th Anniversary- a wonderful milestone in the club’s history.” Fr Jim McGarry SDB From this column I would like to thank Fr. James for his contribution to the story of our club. I have known him for the 3 full years that he was at St Patrick’s and he will always be regarded as part of the history of our club. So there my friends, is another story from the past of this great club of ours. Charles Darmanin

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Before And After You Run Warming Up, Cooling Down and Stretching Not warming properly many times is the cause of many running injuries. Cold, tight muscles cannot be expected to perform at high level. In spite of such obvious logic, relatively few runners warm up diligently before every run or race. Mario Pisani discusses what should be done in his third article for the Shamrock. Mario can be contacted on 79255076 or [email protected].

are continuously shortening and lengthening our muscles and joints to perform our tasks. Athletes and coaches need to be conscious regarding the vital importance of stretching due to higher physical requirements for sporting activity. Also note that the older you are, the more your muscles loose their elasticity. Static and dynamic stretching The two most common types of stretching are static and dynamic stretching; however, recent studies and new tendencies nowadays are more in favor towards the dynamic stretching. Now let us have a look at these two common types of stretching: Static (passive) stretching involves assuming a static gentle push to extend the muscle length. Dynamic stretching is mobility stretching and involves moving your joints by gently increasing the movements to loosen the connective tissue and muscles.

With distance running, not warming up is not potentially dangerous as in explosive events like sprinting, jumping and throwing events because you can start very slowly and increase your pace gradually. However warming up is not only about injury prevention. A good warming up prepares you physically and mentally for your performance. The basis of any good warm-up consists of a light jogging of 10-15min or even longer if needed. Slowly increase your speed to get the pulse rate up, and then follow by a routine of stretching. Include drills such as high knees, heel flicks, bounding and fast feet for more efficient running technique. End with some short faster runs of 60m up to 100m about 5 – 8 min before your performance.

Cooling down Also known as ‘warming down’, many times this is the most neglected part of the training routine. When failing to cool down properly or even worse none at all after intensive training or race, can cause considerable discomfort both straight away and in the few hours after your performance. This can also affect your next run. Cooling down is warming up in reverse, the main reason being to reduce the heart rate and breathing

Warm-up vs stretching controversy Recently a debate arose regarding the value of warming up and stretching before running. However studies and experienced athletes and coaches agree that warming up before, cooling down afterwards help to avoid injuries. When you get up in the morning, your muscles and soft tissues are tight. Generally, these are about 10 per cent shorter than normal. Once you start moving around, they stretch to their original length. When you exercise, your muscles stretch about 10 per cent more than normal resting length. Stretching Flexibility in both muscles and joints is essential for every sport. During our everyday, normal activities we The Shamrock

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after intensive training or race. This will also get rid of any unused lactate in the muscles, other wise if not done you will suffer from stiffness and you feel tired for your next training session. Cooling down consists of a 10-15 min slow jogging, ending with brisk walking so that your heartbeat and breathing level system fall significantly. Cooling down should always end with a general stretching routine. www.stpatricksac.info

A Look At Marathon And Half Marathon Running

Our first Malta half marathon was held in 1987.

Marathon and half marathon races are extremely popular and nowadays these are organized in many countries or cities around the world. In some countries these are also known as running festival events as well.

The increased popularity of the half marathon is st because the distance is more achievable by 1 time runners or those less committed runners who are looking for a challenge and do not train and compete regularly all year round.

The Marathon is 26.2miles long (42.195km) and is more than four times longer than the next major games event, 10,000m on the track.

Training and race advice Ideally find a coach or an experienced runner to guide you through your training plan. If possible make some research about your race.

History books tell us that a Greek messenger called Pheidippides ran around 23½ miles when he carried the news of a Greek military victory from Marathon to Athens then he collapsed and died!

Increase your weekly training distance to build more endurance and stamina required to cross the finish line of the race.

God built into us a 32km racing limit, a limit imposed by inadequate sources of marathoner‘s prime racing fuel, carbohydrates. But we with our human wisdom decreed that the standard marathon be a race over 42km.

Make sure to have decent running shoes for the big day. Never race using a new pair of shoes to avoid disappointment and risk of blisters; these need about 2 weeks breaking in before racing. If you are not sure which shoes you need, consult a foot specialist.

The modern distance was established in 1908 at the London Olympics and represents the distance from Windsor Castle to the White City stadium in west London. The actual race highlighted the history books as the diminutive Italian, Dorando Pietri entered the stadium in the lead. But he was so exhausted and fatigued that he fell onto the track just 200 yards from the finish. At this point he was aided by the officials and struggled to around 50 yards from the finish line where he collapsed again. At this point another competitor arrived and Pietri made one last effort and crossed the finish line. Later he was disqualified and the American John Hayes was the eventual winner and took the gold medal. However he got some consolation when the Queen who had been so awed by his superhuman efforts, presented him with a special cap in remembrance for his marathon effort.

Race Day Arrive at the start area more than 1 hour before the start of the race. Visit the toilet before the queue gets too long, and apply some kind of lubricant to protect skin vulnerable areas.

The Marathon Boom The popularity of marathon running rose exponentially between 1976 and 1980 with the introduction of the big city marathons – first in New York, then London, Berlin, Rome and many other great cities around the world. The Malta Marathon was launched in 1986. The second marathon revolution began in the mid to late 1990s and it differed from the 1976 due to the fact that many runners were merely wishing to complete the race, irrespective of the time which takes to cross the finish line. The new revolution reflects a maturing approach to the value of running. In the Los Angeles 1984 Olympic games the women’s marathon was introduced and this was won by Joan Benoit who seventeen days before the Olympic trials had undergone knee surgery. The Half Marathon is 13.1 miles long (21.1km) and is not a major games event. However it has its world championship organized as an I.A.A.F calendar event every year since 1992. www.stpatricksac.info

Do your warm – up and stretching routine. Get ready mentally for the race, strip off any outer layers and be ready in your race kit with the race number worn properly. Also make sure that your running shoe laces are tightened securely. Position your self in the appropriate pace group or line up with the runners who look they are your speed; other wise start at the back. Make sure to listen to organizers’ instructions to run safe and avoid any disappointment during the race. Decide your race pace and if you make use of a heart monitor, get used to the running rhythm so that it comes more easy and natural during the race. Never start too fast, unless you are an experienced and confident athlete. It is better to set some target times at certain distances of the race. Do not waste any extra effort which will be needed to cross the finish line with a smile. Drinking and Sponging are very important because when running you start sweating and then it is much easier for your body to keep fluid levels well hydrated during the race. Otherwise this affects your performance. Keep drinking after the race to correct any dehydration levels. After the race do your cool down and stretching routine and enjoy the rest having a chat with other runners or cheer other runners crossing the finish line. Enjoy your running and good luck for the race. Mario Pisani The Shamrock

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A Journey Across Malta and My Inner Self! The Cirkewwa-Delimara 37K run Meeting the challenge by Cyprian Dalli “Is it true that Malta is so small that you can run from one tip to another in one go?” asked me Ulviyya, and Azerbaijani girl in her early 20s whom I met last October in a Training Course I attended in Budapest. That fascinated look on Ulviyya’s face, perhaps inspired by the Malta Marathon 2008 T-Shirt I was sporting that day, immediately took my mind on a Pindaric flight to www.stpatricksac.info where I have read about a run which was organised some 2 years back by a group of ‘heroic’ (or should I say slightly insane?) runners from Cirkewwa to Marsaxlokk. “Ehm, well, yeah! I know a group of runners who did that!” was my rather confused reply to Ulviyya, soon adding up “but let me assure you, it is not that easy as you are assuming!” She gave me a smile and said “Why don’t you do it??!!” I remember that instant – looking from a terrace on the Buda Hills basking in a sunny yet fresh Magyar afternoon gazing at Margaret Island. I recall vowing to myself that one day I too will cover Malta in one go. But doing so seemed so far, far away. My longest run at that time was a 25K run just a week before along the route of the last leg of the Malta Challenge. Topping that with a further 12K run seemed impossible at that time! Few weeks later, after completing the Challenge, my mind started was assessing the possibility that maybe this was the right time to start preparing myself to go for my first ever full-marathon. I was convinced that gradually I could up my long-runs to just above 20 Miles. I started to talk to Marathon veterans, such as Martin Agius, Joe Zerafa and Jude Zammit, as well as other hopeful marathon-virgins, such as Marvin Mangion and Emile Vassallo. It was during an online chat with Emile one evening that he informed me that they are going to repeat the Coast-to-Coast Run on 25 January. As soon as I heard about it, I said “I’ m in!” and Ulviyya’s smile just flashed in front of me! I wanted to do this run with all my spirit for various reasons: as a testing gauge for my marathon training – for the sheer sense of achievement…. th

I marked the 25 day of January 2009 as a red-letter day on my calendar. In my mind, I was side-tracking the day of the marathon and focusing on this run as if it was omni-important. I promised myself that I would send the application for the Malta Marathon only after running the Cirkewwa-Delimara Coast-to-Coast! And so I started to engorge my training and increasing the mileage of my Sunday long-runs – 28K, 30K, 32K, 35K! I was meeting with the other guys on Thursday evening on the Marsa track where most of the time spent talking with Emile, Jude, Martin and Joe along endless laps was taken up by the infamous Cirkewwa run! The Shamrock

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A week before the run, I started to check frantically the weather forecast for Sunday morning: it seems it was getting worse with every update – the predications were anticipating a cold, rainy day with strong winds! “They are getting it all wrong, as usual!” I though to myself – but they were right, so hopelessly right! On Saturday I prepared my stuff in my bag, ate a hauntingly big plate of pasta, fool around with my kids for some time and went early to bed. My alarm was set at 3:30am, but I was up by 3, with an intense sense of anticipation. I prepared everything meticulously, had breakfast, and went to meet Marvin at 4:30am. The sky was clear, but the gusts of wind were trying to persuade me to forget all about it – but now the die was cast! Here we go! We went to Marsaxlokk where we met Ruben and Manuel in their car. We talked about the weather, the hills awaiting us along the route and other ‘running’ matters. Then I met Marisa, who at 4:45 in the morning was already all hyped-up about the run and seeing her smile was like receiving a motivational shot! After some treasure-hunting for the rest of the pack, we finally met the bunch of intrepid runners who we were joining for this eccentric adventure – Martin Agius, Jude Zammit, Joe Zerafa, Marisa Muscat, Paul Grima, Emmanuel Bezzina, Ruben Magro, Marvin Mangion, Renato Caruana, Jimmy Sacco, Rodney Cassar, Johann Galea, Charles Abela, Emile Vassallo, Carmel Caruana, Michael Grima, Godwin Cutajar, Michael Attard, Conrad Ciappara and the undersigned. We went up on the bus like little good-old-fashioned school children and off we went all the way to Cirkewwa. It was 5:15am! Even tough the streets were deserted, the bus-drive seemed eternally protracted, and I was continuously asking my inner-self: “how am I supposed to come back all this way on the strength of my legs, lungs and heart now?” Finally, we arrived at Cirkewwa. It was dark, cold, windy and bleak! As soon as we went off the bus, nature greeted us with force 8 gales and sea-water splashes from the waves doing their utmost to destroy the berthing quays! Everyone went to find a temporary shelter from the gusty wind and to do one’s needs before leaving! I remember having a slight panic-attack when I saw the bus leaving! But I soon got over it by telling myself: “Now it’s up to you Cyp! You wanted this badly – now go for it!” And soon enough, we were off! The strong guys disappeared almost immediately after the first couple of corners. I was determined to go slow in order to last for the long haul. I settled in a comfortable 5:30mins/KM pace and the first miles passed peacefully!

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On running along Ghadira Bay, nature decided to throw another gift at us as it started to rain! “Well, nothing gets any better than this” I said to myself “running up Ta’ Penellu Hill with force 8 headwind on a cold, rainy January morning at 6:20am!” The hard conditions seemed to furnish me with more motivation to tackle the challenge, and I kept going on. The downhill towards Manikata and the hill leading up to Zebbiegh passed without any hitches and soon enough my Garmin showed the 12K mark! A third of the route was covered, and I was feeling strong and easy-going! On reaching the Mosta Junction at Wied Speranza, the weather changed completely. The sun came out, the wind was tailing us now and I was starting to feel rather hot! “Here come’s the sun, du-bi du-bi!” I started singing and soon got accompanied by Marvin on an improvised Beatlesque duet! Marvin was running with an inflamed calf and was feeling the burn now and had to start slowing down a bit. We agreed to go separately, and since the guys in front were quite a long way ahead, I was left on my own. Waddle on! At Qormi I met Carmen Hili with Alfred Debono – who encouraged me to go on. “Looking good!” said Carmen – and coming from the queen of the Marathon, that is really boosting! I was at the 25K mark there but just about to face the steepest part of the run – the dreaded Qormi-Luqa uphill! I tried to brave myself in jogging all the way up but, feeling my quads complaining, I decided to walk the hardest part of it. As soon as the road went flat again I continued to jog and run – and I was amazed as how good I actually was feeling! Perhaps it could have been the psychological factor of being so close to my hometown. On entering Gudja, at the 30K mark, I was met with my wife who gave me a bottle of Powerade and two handfuls of jelly babies! Now, that is what I needed! I ran all the Ghaxaq By-Pass munching and amazing myself at the mental enhancement a bunch of gelatinous offsprings can make on the mindframe of a mid-30s-ex-couch-potato-turned-runner after a threehour run! At that time I was feeling I could have ran foreover! But I was wrong!

As soon as I turned the Marsaxlokk junction, disaster struck! My left quad failed completely into a tight, painful cramp! I stopped and stretched, I punched my leg, but the cramp could not break lose. So I tried walking on it and trying to convince myself “No problem, it will pass!” It was painful but I could feel the stiffness soon ebbing away! Shortly after, it seemed to fade away completely and I could return to run in my usual pace. I looked at my Garmin and it showed 32K – just 5K to go! “I can handle this!!” I was feeling comfortable once again, but when I was faced with the hill going up to Tas-Silg, I decided I would walk the uphill stretch as I did not want to cramp again. I went up briskly and resolved to do the same on the last uphill toward Delimara point. I did just that and prepared myself to start running again for the home stretch when another cramp hit my right quad! This was harder and much more painful than the other one. I couldn’t even breathe properly as the pain was not small. But I kept believing to go all the distance – only 1500 metres separated me from the finish now! After a couple of minutes stretching, the cramp receded and I returned to jog again! I still remember the wind howling at my back, the dust flying all over my face and my eyes fixed straight on the Delimara Lighthouse - which was in my psyche was converted into a sort of Promised Land!! Checked! On the last bend, I looked at my Garmin – it showed 36K 940m! I was met by Jude in the van, waiting for me to take me down to Marsaxlokk! But I was not going to stop short of 37K for a silly 60metres! I gave them a suffering grin and continued to run to the tip until my Garmin beeped signalling the 37K mark! It was one of the sweetest sounds I ever heard in my life! That was it! I made it! I stopped for a moment, took a fleeting glimpse at the rough sea battering Marsaxlokk and Birzebbuga bays and felt like Moses on the act of separating the waters of the Red Sea! I thanked God for giving me that healthy-insanity to try this thing out and the strength to arrive in one piece!

Cramps!

www.stpatricksac.info

The Shamrock

March ‘09

13

In the van we discussed this route vis-à-vis the Malta Marathon and agreed that this, although shorter, is much harder than what st will await us on March 1 ! “OK” I said to myself “Now you can send your application for the Marathon!” At Marsaxlokk we met the other of the pack – those who arrived much before yours truly and those who stopped there without going the way up to Delimara. All seemed jubilant and in high spirits! I thought to myself “We runners are just a little bit nuts – cheering after such a gruelling effort!” But soon I discovered the reason after all that joviality! It was Marisa who so kindly had prepared pudina and coffee for all the bunch! Now, how’s that for a recovery snack?! No wonder Marisa is the group’s mascot!! It was a fantastic run! It was an amazing feat! It was a terrific challenge and a brilliant opportunity. But us runners are always looking for further targets! Just some days after, the guys who gave birth to this baby were already planning something more arduous: A run from San Dimitri point in Gozo to Delimara perhaps – or a 50K ultrarun? Time will tell! As for me, I was delighted to have made it. And next time I am going to hear someone say : “Malta zghira!” I will definitely confront the person with a challenging: “You try running from Cirkewwa to Delimara, my friend! I DID IT!!”

Note To Members – Fee Due As you are aware, the annual membership fee as a member of St. Patrick's Athletic Club is due and it would be greatly appreciated should you settle your membership at your earliest convenience. Doing so is easy - just approach one of the Committee members! Membership fees are as follows: Adult : € 18 Junior : € 9 Adult+Junior : €25 This year we have prepared an attractive plastic membership card. This card offers each member a discount of 10% on each purchase from the Puma/Errea shops (together with the presentation of the member's ID card and outside any sales periods). So sport your own new membership card, benefit from the discount, enjoy your running and run proud with Malta's foremost longdistance running club - St. Patrick's Athletic Club! The Shamrock

March ‘09

14

What Others Thought Joe Zerafa I was a bit skeptical about doing the run as I was not sure if I would last all the way. I had done it 2 years ago and really wanted to prove to myself that I could do it again. At first sight when we arrived in Cirkewwa and seeing the weather conditions was frightening. But as the darkness started to fade and daylight started to show we got into our stride. I must say that the hills for me were quite tough and lagged behind. I had an option of stopping at Marsa but was determined to finish in Marsaxlokk. Thanks to Jude Zammit and Emile Vassallo I kept up with them and finished in Marsaxlokk. Marisa Muscat I woke up at 4.00 am to make it by 5.00 am to M'Xlokk, I felt very excited about the whole event. In fact I prepared a nice maltese Pudina for the after effects and coffee. We all went on the private, like young kids. We joked and had a laugh on our way to Cirkewwa!!!!! The day was windy, actually very windy and grey. We started the run at around 6.00 am up we went first hill ta’ Penellu wind blowing against us and rain too to top it all. Then came the next hill tal-Manikata, Then another one from Golden Bay to Zebbiegh than out to the round about and up the hill of ta’ Buqajna. That was already enough, but we had the last one from Qormi up to Luqa, which was the icing on the cake. As a run this was the toughest thing I have ever done in my life but it was a great challenge with a lot of satisfaction. I thank God for running and for all my running friends who nicknamed me the “mascot”. Paul Grima I really enjoyed the route although very though, being a slow runner, I ran all the way with Emanuel Bezzina: it took us 4 hours to arrive. Michael Grima I will never forget the feeling. Getting up at 4.30am and meeting my clubmates at 5.30am at Qormi. I have returned to running recently and am preparing for the Half Marathon but still I just could not miss out on such an occasion. The atmosphere on the coach on our way to Cirkewwa was incredible. Some of us were still half asleep, others scared and feeling cold andthe rest, including myself, trying to keep themselves warm by chatting and joking. As soon as we got down off the coach everyone was shivering in the cold and we had to cover ourselves behind the cafeteria in order not to get sea showered. It was than that I realised how addicted we are to running and the tremendous sacrificies that we are ready to make. Well the run started with the Cirkewwa hill and to make matters worse it started raining. But as time went by the rain stopped and the wind was behind us, so it was not that bad after all. Although I only ran up to Qormi it was still a great experience that I will cherish for all my life. But next year it will be all the way folks! Beware! Martin Agius It was an adventurous run, demanding and obviously entertaining. A very windy day, fortunately for us it was a north Westerly wind, that somewhat seamed to have aided us. Apart from running the whole 37 km, we experienced all the ups and

www.stpatricksac.info

Organised by Saint

Patrick’s Athletic Club

In collaboration with the Dingli Local Council

Under M.A.A.A. Rules

KUNSILL LOKALI DINGLI

RACE INFORMATION Date:

Thursday, 19th March 2009

Time:

10 Mile Open Race: Fun Run:

Place:

Francis Ebejer Monument, Main Street, Dingli

Duration:

The finishing line will be closed at 1100 a.m.

Prizes:

10 Mile Race:

Age Groups:

0900 a.m. 0910 a.m.

First 6 Males First 4 Females First Under 20 Male & Female. Men Over 40/45/50/55/60/65/70 Female Over 35/40/45/50/55/60 1st Male and 1st Female residing in DINGLI

• • •

Participants consisting of 8 and more - 1st, 2nd and 3rd prize to be awarded Participants consisting of 5 to 7 - 1st and 2nd prize to be awarded Less than 5 participants - only 1st prize to be awarded

Any athlete winning more than one prize must accept the first prize only A commemorative medal will be given to all finishers (including the Fun Run) Eligibility:

Entry Fee:

10 Mile:

17 years or more on the day of the race

Fun Run:

6 years and over

10 Mile: Euro 10

Fun Run: Euro 5

Closing Date:

Saturday, 14th March 2008. After this date, registration will be strictly Euro 20 and acceptance is NOT guaranteed.

Presentation:

Will be held next to the Francis Ebejer Monument after the race

Race Number: Results:

Will be sent by post. Will be on www.stpatricksac.info

GOOD LUCK TO ALL PARTICIPANTS!

Organised by Saint Patrick’s Athletic Club In collaboration with the Dingli Local Council Under M.A.A.A. Rules PLEASE USE BLOCK LETTERS

Surname: Name:

Sex (M-Male/F-Female):

Address:

E-mail: Telephone:

Age on day of race:

Name of Club (if any): I am entering the:

10 mile

Fun Run

(Eur 10)

(Eur5 )

I enclose herewith my cheque/postal order no._________, value ________ being the amount of the entry fee. (Please note that entries will not be accepted unless accompanied by entry fee). Cheques/Postal orders should be made payable to “ST. PATRICK’S AC” only. I declare that I will abide by the eligibility rules and competition rules of M.A.A.A. and St.Patrick’s AC. I accept that the organisers will not be liable for any loss, damage or injury I may sustain as a consequence of my participation in the ‘DINGLI 10’. I declare that I have trained sufficiently for the event and that a medical doctor has monitored my physical condition. I hereby declare that the above particulars are complete and correct in every detail.

Signature: _________________________

Date: ________________ 2009

Entries and remittance are to be sent to: ST. PATRICK’S AC, c/o 69, Wintermoor, Karmenu Vassallo Street, L-Iklin IKL 1310. Closing date: Saturday , 14th March 2009 (late applications at Eur 20, Eur 7 but acceptance is NOT guaranteed) This application form may be photocopied

F’Ghajnen ir-Runner Xi drabi, barra li mmur nigri filghodu kmieni fit-triq inhobb immure ukoll fit-track tal-Marsa. F’dawk il-hinijiet ma jkunx hemm aktar min ghoxrin ruh, il-bicca l-kbira jimxu jew jaghmlu jogging. Joghgobni t-track ghax nigri fil-kwiet minghajr traffiku, minghajr hofor u l-art hija komda biex tigri fuqha. Il-parking vicin u hemm toilets. Insomma, post ideali biex tqatta ftit hin tiggogja u ssib il-xihadd li tghid kelma mieghu. Kwazi kullhadd jobdi r-regolamenti tat-track u kwazi kullhadd juza l-lanes kif suppost hlief xi ftit atleti stabbiliti fil-kamp talgiri. Ma’ nkunx niflah nara l-dawn l-atleti jigru fl-ewwel lane. L-iktar nies li suppost jafuq fuq liema lane ghandhom jigru, tarhom jigru hemm fuq lane 1. Ma nafx ghalfejn jaghmlu hekk. Kif tghid xi kelma gharhom iharsu lejnk bl-ikrah u xorta jibqghu jigru fl-ewwel lane. Hemm bzonn isir xi haga immedjatament biex lane 1 hadd ma’ juzha, fl-ebda hin algurnata. Fuq kollox it-track hija taghna u rridu nibzghu ghaliha biex nibqghu ngawduha. Din l-edizjoni tax-Shamrock hi l-harga ta’ qabel il-maratona. Kullhadd qieghed jitkellem fuqha u diga jinhass l-ecitament kemm il-fast kif ukoll is-slow runners jaghmlu hilithom biex jaslu sa’ ta’ Sliema u hemm kullhadd ikun rebbieh. Nawgura l-kullhadd girja sabiha mimlija entuzjazmu u ma jwegga hadd.

Paul Grima

www.stpatricksac.info

The Shamrock

March ‘09

17

A Site to Be Seen Although the number of athletics related sites seem to grow by the day, there aren’t many with Maltese content. Very few club sites are updated regularly whilst www.maltaathletics.com was the only generic site about Maltese athletics. This until earlier this year when athlete and photographer Justin Mifsud launched the highly ambitious www.runningmalta.com and, if the first impressions are anything to go by, then this project will surely be a hit. The Shamrock met up with Justin to talk about this site and his plans. What made you decide to set up an athletics website? Well as everybody knows, unfortunately, athletics in Malta is not amongst the favorites, especially in the media sector. All we hear about is Horses and Football. Hopefully with this site, at least, we let people know that we are still alive. What has the feedback been like so far? As you can see from the hits, already over 500 and 29 members in a week! What are you looking to achieve with it: what are your objective? My aim of this site, as I said earlier, is to let people know what is happening by posting the latest news, race reports, (thanks to Anthony Fava for his great help) and also something I am working very hard on is the video section where hopefully if everything works as they suppose to, there will be shown highlights of all the events through the year. There will be also other videos about running but it will be available later on. Another section is the Running Gear. In this section there will be the latest running shoes and apparel with reviews. So if there is someone confused which shoe is the right for him, Running Malta is going to make it easier for you! There are more sections which will be posted soon like nutrition, training tips, injuries, runners profiles and also the photo section which I am taking care of myself. You’re also an athlete: how did you start? Yes I’m an athlete myself too. I started playing football when I was 14 with Hamrun but I knew that it was not my ideal sport. I wanted something that I can do for The Shamrock

March ‘09

18

myself by myself and my mum took me to Zurrieq Wolves AC. As from there I began running. I remember my first race organized by St Patrick's in Dingli where I placed 4th overall and later on the Birzebbuga 5k where I placed 2nd. I was doing pretty good at that time in fact I placed 1st and 2nd for most of the races. This time is a bit different and it seems that its going to be hard for me to be competing as I used to be back in 2004. I am currently suffering from Knee pain which I don't know exactly where its coming from, but thanks to most of my friend's support I will not give up and keep on trying maybe one day I will be back on track giving hard time to the other athletes! What are your favourite distances and races? My favorite distances are the 800m, 1500m, 3000m, and also 5000m. As a member of St. Patrick's AC, what do you think about the club and how can it improve? This is my first year with St. Patricks so I cannot say a lot about it but it seems that the club take good care of his athletes and always ready to help when needed. I cannot finish here without thanking my girl friend Rachel who supports me where ever I go and what ever I do and Antoine Attard for helping me in my life and when I am in need of help and advice I also would like to thank all those who registered on Running Malta cause without your support I cannot continue working on it, because it requires allot of time and dedication. Remember, everyone is welcome to write an article so do not hesitate to contact me on [email protected] www.stpatricksac.info

What’s On: Athletics’ Events 200 Points Sun 1 Mar

MALTA MARATHON & HALF MARATHON MMOC 21423833 or info@maltamarath on.com 300 / 250 Points

15 / 25 Apr

Sun 19 Apr Thu 19 Mar

DINGLI 10 St. Patrick’s AC Joe Zerafa: 21410648 300 Points

Application Details on Page 15

Sun 5 Apr

PEMBROKE ATHLETA ROAD RACES Pembroke Athleta Tony Fava: [email protected] om

www.stpatricksac.info

Sat 18 Apr

Sun 3 May

ATHLETICS MALTA AGGREGATES Track & Field Edwin Attard: 79252743 or eattard@waldonet .net.mt MAAA Masters 10K & RRL 5 Road Running 10k Edwin Attard: eattard@waldonet .net.mt 250 Points INT’L MEET Track & Field Edwin Attard: 79252743 or eattard@waldonet .net.mt MELLIEHA 10k Mellieha AC Julian Borg: borgjulian@gmai. com

200 Points Sat 2 May

JOE BAJADA MEMORIAL Track & Field Edwin Attard

Sat 9 May

ATHLETICS MALTA AGGREGATE Track & Field Edwin Attard: 79252743 or eattard@waldonet .net.mt

17 / 18 May

CADETS / YOUTH CHAMPS Track & Field Edwin Attard: 79252743 or eattard@waldonet .net.mt

Sun 24 May

AS LIBERTAS MOSTA 10K AS Libertas All details as per provisional calendar issued in 2008. Kindly check with race organisers in well in advance to confirm dates. The Shamrock

March ’09

19

MAAA Road Running League: Qawra

Photos Courtesy of www.runningmalta.com