Shamrock March 2009

8/14/2019 Shamrock March 2009

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For mostrunners, this iswhen theirseasonreaches aclimax. TheMaltaMarathon isthe landmarkevent in a longdistancerunnerscalendar andfor many it isonly an injurythat can keepthem awayfrom takingpart.

Up till lastyear, JonathanBalzan was the same. The firstMaltese in both the full and halfmarathon on a number ofoccasions, his presence was agiven. This year, however, will bedifferent as a new objective hasovertaken the desire to pushhimself at the Malta Marathonlevel: the Games for the SmallStates of Europe.

I decided to go for the Games forthe Small States of Europe mainly

after the Malta Challenge was overand I had obtained a creditableresult in Ta Qali Road RunningLeague. At the time I had beenpreparing for longer distances Ihad won the Zurrieq Half Marathonsome weeks earlier and to getsuch a good result in a 10k afterthat training was veryencouraging.

Initially, it took a lot of convincingfor him to agree. I decided to gofor it mainly because peoplepushed me in that direction headmits. They had been telling methat I should start aiming for theGSSE before the Zurrieq Half but Idecided to hold back.

Eventually I agreed because Ithink that I stand a realistic chanceand also because it is the onlyachievement that is missing from

my career. Qualifying would top itall.

Even so, missing the MaltaMarathon will be hard for him.The Marathon was the mainreason why I took so long todecide. Over the past 3 yrs Ivehad some great achievements, Iwas the first Maltese for threetimes and last year I established

the best ever registered by aMaltese in the marathon distance.All of this makes me feel sohonoured: it had become mybaby.

However people told me thatanother marathon will come up,and you can always choose to doone abroad from the manyavailable. This GSSE, on the otherhand, will probably be my lastchance given my age. I had to

give it a try.

It is, you sense, a huge sacrifice forhim particularly as there is noguarantee of him making the finalsquad for Cyprus. There is anofficial time for minimumqualification that is based onprevious GSSE results. It is not aneasy target to reach but we are Continued On Page 3

The ShamrockThe official publication of Saint Patricks Athletic ClubIssue No. 41 March 2009

Destination Cyprus

First Again: Jonathan Balzan Wants toReplicate His Road Success on the Track

Photo: Justin Mifsud


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Determined to SuceedI was reading an interview with long distance legend HaileGebrselassie and the following comments really struckme:

"We had to stay in the Sheraton next to Heathrow butwhen we arrived it was about 11 o'clock in the eveningand the middle of the winter. It was impossible to trainoutside.

"I started to think about how I could train and then Inoticed that my hotel corridor was very long. I put on myshoes and started to run up and down it, and then someof my friends joined me.

"By that time it was close to midnight and people startedto come out of their rooms to look at us. Do you knowwhat happened? They all thought it was an emergencyand started following us. One old woman was shoutingand running down the corridor in her pyjamas."

"The reason I'm telling you this is that I didn't want to missa day's training. I always tell young athletes the samething, 'Wherever you go, whatever you do, what mustyour top priority be? Running'.

"In my life I do a lot of things but I never forget mytraining. Athletics is in my blood. The top priority mustalways be training, training. This is a discipline. You haveto do it."

It is a telling story, one that offers an insight into whatneeds to be done to really succeed in sport as in anyaspect of life. Many would point to Gebrselassiesupbringing, his DNA or his training in high altitude as thereason 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 didnt succeed:Gebrselassie did because he was disciplined and determined to do so.

Games for the Small States of EuropeDuring these days, the athletes who are aiming to make it to Cyprus for the Games of the Small States of Europestart revving up their preparation in the hope of hitting the qualification marks. St. Patricks AC has a number ofathletes 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 thetrack. The qualification mark is a difficult one but if there is someone who can beat it then it surely is Balzan whohas 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 backin the 2003 edition of the games as well as Angela Sammut who achieved the qualification mark two years backonly to find out that the squad had already been chosen.

THE SHAMROCKThe official publication of St. Patricks Athletic ClubIssue No. 41 March 2009Editor: Paul GrechSub-Editor: Jonathan BalzanAddress: St. Helen, Vjal ix-Xarolla, ZurrieqTelephone: 21 640 871

Mobile: 7901 4601E-Mail: [email protected]: www.stpatricksac.info

Antoine AttardPresident

Stephen SpiteriVice President, MAAA Representative &

Shamrock Co-ordinator

Joe ZerafaTreasurer

Rose TaboneOfficer Juniors

Lee MicallefPublic Relations

Peter BarbaraAsst. Sec & Social Events co-ordinator

Cyprian DalliSecretary

Paul GrimaClubhouse Director

Roger ZammitTechnical Director

Any contributions for the next issue of the

Shamrock may be sent to the editor.

Paul GrechsPaul GrechsPaul GrechsPaul Grechs

EditorialEditorialEditorialEditorial

T h e S h a m r o c k M a r c h 0 9 2 w w w . s t p a t r i c k s a c . i n f o


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Continued from Page 1

confident that, barring unforeseencircumstances including the recurrence ofinjury, I will be able to attain a time that isgood enough to qualify.

Making it more difficult for Balzan will be thefact that the GSSE will take him away from theroad. The GSSE race will be on track not onroad so I have to train more on the track inorder to adapt, be able to learn how to reactand also to familiarize myself with itparticularly 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 beworking so hard to reach this goal! We knowthat it wont be easy, but we also know that itis not impossible.

Giselle Camilleri: This is What Ive BeenAiming ForJonathan Balzan wont be the only long distance

runner hailing from St. Patricks who will be looking tomake it to the GSSE. Giselle Camilleri, winner of abronze medal in the 10k back in 2003, is also aiming tomake it to Cyprus.

These games are what I have been aiming for since Imissed the last ones because of a fractured anklebone. There were moments when I thought I would notrestart and rehabilitation took me 10 months. Lastyear, however, I targeted the European cup and Isucceeded. This year Im aiming for these games, theEuropean 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 10kmand 5km.

So far she has had a decent enough season, eventhough she is reluctant in admitting that. Well, I cantsay I have had a very good season. I made a

comeback from the ankle fracture and that is a bigachievement. However, hopefully, the best is still to

come and I will persist.

I am training to the best of my abilities but my anklestill gives me trouble so in order not to load it too muchI 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 havebetter personal best time than the qualification mark soit is a matter of sticking to my training schedule andtake necessary measures to ensure I keep injuries atbay.

A MINUTES SILENCESt. Patricks AC Committee and the editor of theShamrock 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. Patricks AC can do so either by contacting members of thecommittee or else by downloading a copy of the membership form from the clubs 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 18.00Adult + Junior 25.00

w w w . s t p a t r i c k s a c . i n f o T h e S h a m r o c k M a r c h 0 9 3

GSSE Hopefuls: JonathanBalzan and Giselle Camilleri

Photo: Justin Mifsud


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The dearth of long distance runners in Malta has beenfelt for some time. Saint Patricks AC who hasproduced so many long distance runners cannot shyaway from the problem. It is not acceptable that for along time Malta failed to be represented in the longdistance international events. And we are not veryclose to qualifying standards neither. But the problem

lies in that fewer and fewer young athletes are takingup long distance running. This is something whichworries 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-daysports has radically changed its priorities. It hasbecome too commercial. Marketing a sport is aspecialised profession on itsown. Millions and millions arebeing invested in athletes, incsports compounds, in clinics,but most of all in marketing theparticular sport. Organisationsare no longer led by volunteers.They are full-time professionals.So problem number one is stiffcompetition from other sports.Television rights,merchandising, mediaexposure, partying events andyou name it.

Not only. Distractions have mushroomed for theyounger generations, and life styles have shiftedincredibly. Technology is the first perpetrator Ofcourse technology dominates our lives nowadays.Who can do away with the intertnet, with PSPs, withplay stations, mobiles, and you name it? How canone imagine that you can run a virtual marathon withHaile Gebreselassie, Paula Radcliffe, Stefano Baldiniwith Wiior some other video play console on a couch?These are indeed the distractions which keep theyounger generations from the real thing. It is not aquestion that streets are too traffic infested, whereone can no longer burn his energy running round theneighbourhood. Never has there been so muchinvestment in equipment and complexes.

What can we do? We meaning us the administrators,the MAAA, the Clubs, the athletes who are past theirprime, 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 alife-style, a healthy approach to their childrens 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 thanever we are aware that sedentary life is the beginningof all ill health. Parents, who return from work only tostart the day after 6 in the evening, will choose a TVprogramme after supper rather than a short jog withthe kids. Likewise the children with the plethora ofacademic subjects are not likely to opt for the Track on

weekends at least. The result is there for all to see.People suffering from obesity, depression, diabetics,heart diseases And the number of young peoplesuffering from these diseases is on the increase. Thewake up call has been ringing for some time. It is timeto start introducing the new generation to a moreactive 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 longdistance more popular in the older athletes, yet not somuch in the younger athletes? How and when arewe to identify a potential long distance runner in theoffing? These are all questions which one expectstechnical people to answer. As much as one expects

technical people to design programmes for youngdistance runners. I strongly believe that distancerunning is the simplest form of exercise. All you needis a pair of good shoes and off you go. As long as youplease. At your own pace. A shorts and a tee-shirt.No need to book tracks, or stadiums, assemble ateam, organise events. Get your kids and start on ashort jog. You will enjoy it. And your kids will enjoy it

even more. And whenever you think you need to letoff some steam off you go again in the neighbourhood,in the country side, on the beach. And then one stepafter step things will take shape. A simple competitiveevent like a cross country race. Is this rocket science?Do we need expensive complexes? Can it besimpler? All you need is mentality, conviction, and abit of courage to let go. That is the start to addiction.

Indeed the culture change is not exclusively forfamilies. We have seen Sarkozy coming here to jog insummer; we witness the American president jogging inthe parks, the Russian Prime Minister winning theblack belt. These are the leaders that should lead by

example. Are we expecting so much from ourleaders?

On the 7 March Athletics Malta will be organising a halfday meeting on Improving long distance runningYou can also contribute, whether you are a parent, ateacher, a sports administrator, an athlete, a coach ora club man. You only need to believe. Withcommitment from all, one day we will have Malteseparticipating with a certain measure of success in theInternational Marathons. Who knows if it will be yourchild?

Antoine Attard

Improving The Level Of Long Distance Running



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Having turned back during the Errea Gudja 8K to inform the race director that anathlete was seriously injured, Pembroke Athleta duo Hannah Pace and DeniseButtigieg were rewarded with a memento by St. Patricks AC during the Pasta Nightheld on the 17th October. During the same activity, Carmen Hili was also rewardedfor the sportsmanship shown with Joelle Cortis, also during the Gudja 8K.



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Through a Runners Eye (14)I have been running for St. Patricks AC for the past 44years. I have been to most annual general meetings.Some of the meetings had, to say the least theirinteresting moments. The last General Meeting wasstraight to the point in an informal sort of way. No time

was wasted and a lot of matters were reasonablytackled and dealt with. Although there were a fewdisagreements and quite a few agreements as well, Iknow that the gentlemen involved had only the interestof 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. PeterFarrugia, who had been the club President for quite anumber of years for the services he has rendered. Iwould like to thank him for the sterling work he did forthe club over the years. Mr. Peter Farrugia will alwaysbe remembered as the man responsible and whoworked hard for acquiring the present club premises in

Gudja.

Now I have tomention a fewpoints for thecommittee totake notice.Somethingwhich we haveto realise anddo somethingabout is toattract moremembers to theclub.

I know this iseasier said thandone. We mustalso try to bringback therunners whohave left theclub and arerunning unattached.

I am totally against the Shamrock not being given tomembers of other clubs. This is our tool for exposureand I do not completely agree that we stop sending theShamrock to those members who did not pay their fee.We have to tackle this problem in a more positive way.As far as finance is concerned one has to take intoaccount that it is the photo plates that are expensiveand the printing of a few hundred copies more wouldhave little bearing on the final expense.

How are we going to make membership moreattractive? There are lots of ways and the main one isto make the member feel that paying his membershipfee will pay dividends. Some ideas were discussedabout this subject in the AGM. I hope that some of

them will bear fruit. I do not want to be misunderstood,I fully agree that our top athletes should be taken careof, but we have to realise that the majority of ourathletes are not top athletes, and we have to cater forthis 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, Ill go on to my main subject.

Mail from Fr. Jim McGarryA few good months ago (more than few) I received ane-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 learneda lot from him as far as music is concerned. I used tobe a good trumpet player and Bro. James exploitedthat to the full by putting me and some others often ona stage playing solo.

I recall very clearly the night before he left St Patricks,some 3years afterhe arrived,he came upto me andsaid that hehoped I

wouldbecome a

greatmusician

some day.Actually I didmanage to join the

NationalYouth

Orchestrafor a coupleof years, the

highlightbeing amusical held

at the Manoel theatre. Later On I played for La ValletteBand Club for a couple of years but now my trumpethas been stashed away somewhere on the top of awardrobe hidden from sight and I do not dare open upthe box, not wanting to know the state the trumpetvalves would be in.

Anyway I did teach my younger brother Dominic hisfirst notes on the French horn. He went on to becomean excellent slide trombone player. Later on hebecame maestro of Pinto Band Club at Qormi andlately he was appointed maestro at the prestigious LaVallette Band Club. So all this has not been in vain.But what has this to do with athletics?

At St. Patricks in those days there were a lot of schoolactivities be it football, athletics, musical plays, band,

This photo was taken in 1971 from a football match that took place atSt.Patrick's School between two house teams. The match officials wereFr.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 theright. Most of the boys were also runners and St.Patrick's School

dominated in long distance running. First from the left is a young JohnGauci, former St.Patrick's runner who with Alfred Camilleri and Richard

Mercieca were chosen with 7 other athletes to run the 1500m as part of the

activities organised for the inauguration of the new Ta Qali staduim.



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Duke of Edinburgh Awards Scheme, you name it.Being an all rounder, I used to take part in most schoolactivities, so I used to come under the responsibility ofsuch people like Bro. Michael OMeara, Fr. LawrenceEssery, Bro. James McGarry and Fr. Frank Clifton. Wedid some great musical plays back then. So much formy goings on and let us hear the story from the manhimself, Fr. James McGarry:

Quite some time ago, someone gave me a copy of anarticle that appeared in a Maltese newspaper. It wasentitled: t. PatricksAC40 years of success. Thearticle brought back many happy memories for me.

I arrived in Malta in August 1968 together with Fr.Lawrence Essery, Bro. Ian McGlone, Bro. ChristopherGorton and Fr. Des ORiordon. All salesians newlyappointed to work in St. Patricks School, Sliema.

Cross-country running was already well developedunder the guidance of Bro. Michael OMeara and Fr.Aidan Murray. I had never done any road runningbefore, but I was soon out training along the Sliema

seafront most evenings.

I remember a particularly steep hill near The Ferrieswhich we used to sprint up. In my first year, I used togo and watch the boys taking part in cross countryevents at Cottonera. But it was not long before a goodroad-running programme was organised in Sliema. Istill have my certificate of participation for taking part inthe Road Running

Leagues of 1969-1970 and 1970-71 organised by theAlpine Sports Club. St Patricks at the time was a clubbased in St. Patricks School and all the runners weredrawn from the school, staff and boys, with now and

again an occasional guest runner like Peter Ward.There was great rivalry between St. Patricks AC andAlpine Sports Club. I remember many a tusslebetween Fr. Essery, Bro. Tom Williams, Martin Abeland Charles Cioffi. Mr Pullicino was president of AlpineSports Club, and commanded a lot of respect.

Two great races I remember in particular, because Istill have the medals, were: Five Miles Road Raceorganised by MAAA on the 21

stDec 1968. Seven

teams took part: including, St.Patricks AC, Army 3rd

Battalion Parachute Regiment, Alpine Sports Club,Royal Air Force, St. Michaels College and Gzira AC.The St. Patricks Team that day was made up of Fr.

Lawrence Essery, Bro. James McGarry, Bro. ThomasWilliams, Bro. Alfred Camilleri, Peter Ward and MartinBartolo. I have Photos of that St. Patricks team withthe winners shield against such formidable opponents.

Ovaltine Road Race over 7 miles on 25th

January1969A quadrangular match: MAAA v Royal Navy v Army vRoyal Air Force. It started and finished in VictorySquare at Naxxar and was over a distance of 7 miles.The race was won by Paul Goffarth of the RAF in atime of 36min 6 seconds. Second was Martin Abel.

The MAAA won the team event with 54 points. PaulGoffart was probably the best distance runner on theIsland at that time. I still have the Malta vest from thatoccasion.

I have a photo of the 8 men MAAA team for that day,including John DEsposito, Charlie Attard, Bro.Thomas Williams and myself (All St. Patricks AC)Martin Abel (Alpine SC) was captain, and the rest of

the team was Paul Kerr, Charles Dimech and JoeCamilleri.

While I was in Malta, the club was strengthened by thearrival of Fr. Frank Clifton, who still gives such a lot toathletics in Malta. I also remember others who tookpart in cross country running in the clubs colours:George & Mario Falzon, Charlie Darmanin, SaviourBianchi, Mario Attard, Tony Sant, Joe Caruana andFrancis Casaletto. If they are still involved in the Club Iwould be pleased to hear from them.

Another memory is of running at the Marsa track, andseeing Fr. Lawrence Essery run the 800 metres in 2.02

minutes and being awarded the Jim Thorpe Trophy forthe best overall performance. I remember running the1500m and long jumping at Marsa.

On another occasion, St. Patricks AC took part in atraining weekend conducted by English AAAs coachPeter Harper. He really put us through our paces withinterval training and fartlek. Does anyone elseremember the ski-sitting exercise to build up yourquadriceps? Pure agony! Peter Harper said, just thinkof your girlfriend and youll forget the pain. Fr Esseryshouted out, what about us? Everyone fell aboutlaughing. Such are the happy memories!

I left Malta in August 1971 to pursue my studies inIreland and was ordained in 1975. For the last 27years I have worked mostly in Scotland. Having caughtthe road running bug in Malta, I have kept going overthe years. In 1982 and 1983 I ran 3 Marathons inScotland with a best time of 3hr.20min.

Every year from 1998 -2002 I have run the GlasgowHalf Marathon and thoroughly enjoyed it, In betweentimes I do a bit of cycling, which was another interest Ideveloped in Malta. We used to train on the coast roadnear Kennedy Grove with John Magri of Most C.C.

Although a bit late may I take this opportunity to add

my congratulations to St.Patricks AC on reaching their40th

Anniversary- a wonderful milestone in the clubshistory.

Fr Jim McGarry SDBFrom this column I would like to thank Fr. James forhis contribution to the story of our club. I have knownhim for the 3 full years that he was at St Patricks andhe will always be regarded as part of the history of ourclub. So there my friends, is another story from thepast of this great club of ours.Charles Darmanin



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Not warming properly many times is the cause of manyrunning injuries. Cold, tight muscles cannot beexpected to perform at high level. In spite of suchobvious logic, relatively few runners warm up diligentlybefore every run or race. Mario Pisani discusseswhat should be done in his third article for theShamrock. Mario can be contacted on 79255076 [email protected].

With distance running, not warming up is notpotentially dangerous as in explosive events likesprinting, jumping and throwing events because youcan start very slowly and increase your pace gradually.However warming up is not only about injuryprevention. A good warming up prepares youphysically 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. Slowlyincrease your speed to get the pulse rate up, and thenfollow by a routine of stretching. Include drills such ashigh knees, heel flicks, bounding and fast feet for moreefficient running technique. End with some short fasterruns of 60m up to 100m about 5 8 min before yourperformance.

Warm-up vs stretching controversyRecently a debate arose regarding the value ofwarming up and stretching before running. Howeverstudies and experienced athletes and coaches agreethat warming up before, cooling down afterwards helpto avoid injuries.

When you get up in the morning, your muscles andsoft tissues are tight. Generally, these are about 10 percent shorter than normal. Once you start movingaround, they stretch to their original length. When youexercise, your muscles stretch about 10 per cent morethan normal resting length.

StretchingFlexibility in both muscles and joints is essential forevery sport. During our everyday, normal activities we

are continuously shortening and lengthening ourmuscles and joints to perform our tasks. Athletes andcoaches need to be conscious regarding the vitalimportance of stretching due to higher physicalrequirements for sporting activity. Also note that theolder you are, the more your muscles loose theirelasticity.

Static and dynamic stretchingThe two most common types of stretching are staticand dynamic stretching; however, recent studies andnew tendencies nowadays are more in favor towardsthe dynamic stretching. Now let us have a look atthese two common types of stretching:

Static (passive) stretching involves assuming astatic gentle push to extend the muscle length.

Dynamic stretching is mobility stretching andinvolves moving your joints by gently increasing themovements to loosen the connective tissue andmuscles.

Cooling downAlso known as warming down, many times this is themost neglected part of the training routine. Whenfailing to cool down properly or even worse none at allafter intensive training or race, can cause considerablediscomfort both straight away and in the few hoursafter your performance. This can also affect your nextrun.

Cooling down is warming up in reverse, the mainreason being to reduce the heart rate and breathing

after intensive training or race. This will also get rid ofany unused lactate in the muscles, other wise if notdone you will suffer from stiffness and you feel tired foryour next training session.

Cooling down consists of a 10-15 min slow jogging,ending with brisk walking so that your heartbeat andbreathing level system fall significantly. Cooling downshould always end with a general stretching routine.

Before And After You RunWarming Up, Cooling Down and Stretching



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A Look At Marathon And Half MarathonRunningMarathon and half marathon races are extremelypopular and nowadays these are organized in manycountries or cities around the world. In some countriesthese are also known as running festival events aswell.

The Marathon is 26.2miles long (42.195km) and is

more than four times longer than the next major gamesevent, 10,000m on the track.

History books tell us that a Greek messenger calledPheidippides ran around 23 miles when he carriedthe news of a Greek military victory from Marathon toAthens then he collapsed and died!

God built into us a 32km racing limit, a limit imposedby inadequate sources of marathoners prime racingfuel, carbohydrates. But we with our human wisdomdecreed that the standard marathon be a race over42km.

The modern distance was established in 1908 at theLondon Olympics and represents the distance fromWindsor Castle to the White City stadium in westLondon. The actual race highlighted the history booksas the diminutive Italian, Dorando Pietri entered thestadium in the lead. But he was so exhausted andfatigued that he fell onto the track just 200 yards fromthe finish. At this point he was aided by the officialsand struggled to around 50 yards from the finish linewhere he collapsed again. At this point anothercompetitor arrived and Pietri made one last effort andcrossed the finish line. Later he was disqualified andthe American John Hayes was the eventual winnerand took the gold medal. However he got someconsolation when the Queen who had been so awedby his superhuman efforts, presented him with aspecial cap in remembrance for his marathon effort.

The Marathon BoomThe popularity of marathon running rose exponentiallybetween 1976 and 1980 with the introduction of the bigcity marathons first in New York, then London,Berlin, Rome and many other great cities around theworld. The Malta Marathon was launched in 1986.

The second marathon revolution began in the mid tolate 1990s and it differed from the 1976 due to the factthat many runners were merely wishing to completethe race, irrespective of the time which takes to crossthe finish line. The new revolution reflects a maturingapproach to the value of running.

In the Los Angeles 1984 Olympic games the womensmarathon was introduced and this was won by JoanBenoit who seventeen days before the Olympic trialshad undergone knee surgery.

The Half Marathon is 13.1 miles long (21.1km) and isnot a major games event. However it has its worldchampionship organized as an I.A.A.F calendar eventevery year since 1992.

Our first Malta half marathonwas held in 1987.The increased popularity of the half marathon isbecause the distance is more achievable by 1

sttime

runners or those less committed runners who arelooking for a challenge and do not train and competeregularly all year round.

Training and race adviceIdeally find a coach or an experienced runner to guideyou through your training plan. If possible make someresearch about your race.

Increase your weekly training distance to build moreendurance and stamina required to cross the finish lineof the race.

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

Race Day

Arrive at the start area more than 1 hour before thestart of the race. Visit the toilet before the queue getstoo long, and apply some kind of lubricant to protectskin vulnerable areas.

Do your warm up and stretching routine. Get readymentally for the race, strip off any outer layers and beready in your race kit with the race number wornproperly. Also make sure that your running shoe lacesare tightened securely.

Position your self in the appropriate pace group or lineup with the runners who look they are your speed;other wise start at the back.

Make sure to listen to organizers instructions to runsafe and avoid any disappointment during the race.

Decide your race pace and if you make use of a heartmonitor, get used to the running rhythm so that itcomes more easy and natural during the race.

Never start too fast, unless you are an experiencedand confident athlete. It is better to set some targettimes at certain distances of the race. Do not wasteany extra effort which will be needed to cross the finishline with a smile.

Drinking and Sponging are very important becausewhen running you start sweating and then it is mucheasier for your body to keep fluid levels well hydratedduring the race. Otherwise this affects yourperformance. Keep drinking after the race to correctany dehydration levels.

After the race do your cool down and stretching routineand enjoy the rest having a chat with other runners orcheer other runners crossing the finish line.

Enjoy your running and good luck for the race.Mario Pisani



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A Journey Across Malta and My Inner Self!The Cirkewwa-Delimara 37K runMeeting the challenge by Cyprian DalliIs it true that Malta is so small that you can run fromone tip to another in one go? asked me Ulviyya, andAzerbaijani girl in her early 20s whom I met lastOctober in a Training Course I attended in Budapest.That fascinated look on Ulviyyas face, perhapsinspired by the Malta Marathon 2008 T-Shirt I wassporting that day, immediately took my mind on aPindaric flight to www.stpatricksac.info where I haveread about a run which was organised some 2 yearsback by a group of heroic (or should I say slightlyinsane?) 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 addingup but let me assure you, it is not that easy as you areassuming! She gave me a smile and said Why dontyou do it??!!

I remember that instant looking from a terrace on theBuda Hills basking in a sunny yet fresh Magyar

afternoon gazing at Margaret Island. I recall vowing tomyself that one day I too will cover Malta in one go.But doing so seemed so far, far away. My longest runat that time was a 25K run just a week before alongthe route of the last leg of the Malta Challenge.Topping that with a further 12K run seemed impossibleat that time!

Few weeks later, after completing the Challenge, mymind started was assessing the possibility that maybethis was the right time to start preparing myself to gofor my first ever full-marathon. I was convinced thatgradually I could up my long-runs to just above 20Miles.

I started to talk to Marathon veterans, such as MartinAgius, Joe Zerafa and Jude Zammit, as well as otherhopeful marathon-virgins, such as Marvin Mangion andEmile Vassallo. It was during an online chat with Emileone evening that he informed me that they are going torepeat the Coast-to-Coast Run on 25 January. Assoon as I heard about it, I said I m in! and Ulviyyassmile just flashed in front of me! I wanted to do this runwith all my spirit for various reasons: as a testinggauge for my marathon training for the sheer senseof achievement.

I marked the 25th

day of January 2009 as a red-letter

day on my calendar. In my mind, I was side-trackingthe day of the marathon and focusing on this run as if itwas omni-important. I promised myself that I wouldsend the application for the Malta Marathon only afterrunning the Cirkewwa-Delimara Coast-to-Coast!

And so I started to engorge my training and increasingthe mileage of my Sunday long-runs 28K, 30K, 32K,35K! I was meeting with the other guys on Thursdayevening on the Marsa track where most of the timespent talking with Emile, Jude, Martin and Joe alongendless laps was taken up by the infamous Cirkewwarun!

A week before the run, I started to check frantically theweather forecast for Sunday morning: it seems it wasgetting worse with every update the predicationswere anticipating a cold, rainy day with strong winds!They are getting it all wrong, as usual! I though tomyself but they were right, so hopelessly right!

On Saturday I prepared my stuff in my bag, ate ahauntingly big plate of pasta, fool around with my kidsfor some time and went early to bed. My alarm was setat 3:30am, but I was up by 3, with an intense sense ofanticipation. I prepared everything meticulously, hadbreakfast, and went to meet Marvin at 4:30am. Thesky was clear, but the gusts of wind were trying topersuade me to forget all about it but now the diewas cast!

Here we go!We went to Marsaxlokk where we met Ruben and

Manuel in their car. We talked about the weather, thehills awaiting us along the route and other runningmatters. Then I met Marisa, who at 4:45 in the morningwas already all hyped-up about the run and seeing hersmile 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 wewere joining for this eccentric adventure MartinAgius, Jude Zammit, Joe Zerafa, Marisa Muscat, PaulGrima, Emmanuel Bezzina, Ruben Magro, MarvinMangion, Renato Caruana, Jimmy Sacco, RodneyCassar, 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-fashionedschool children and off we went all the way toCirkewwa. It was 5:15am! Even tough the streets weredeserted, the bus-drive seemed eternally protracted,and I was continuously asking my inner-self: how am Isupposed to come back all this way on the strength ofmy 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-watersplashes from the waves doing their utmost to destroythe berthing quays! Everyone went to find a temporary

shelter from the gusty wind and to do ones needsbefore leaving! I remember having a slight panic-attackwhen I saw the bus leaving! But I soon got over it bytelling myself: Now its up to you Cyp! You wanted thisbadly now go for it!

And soon enough, we were off! The strong guysdisappeared almost immediately after the first coupleof corners. I was determined to go slow in order to lastfor the long haul. I settled in a comfortable5:30mins/KM pace and the first miles passedpeacefully!

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On running along Ghadira Bay, nature decided tothrow another gift at us as it started to rain! Well,nothing gets any better than this I said to myselfrunning up Ta Penellu Hill with force 8 headwind on acold, rainy January morning at 6:20am! The hardconditions seemed to furnish me with more motivationto tackle the challenge, and I kept going on. Thedownhill towards Manikata and the hill leading up toZebbiegh passed without any hitches and soonenough my Garmin showed the 12K mark! A third of

the route was covered, and I was feeling strong andeasy-going!

On reaching the Mosta Junction at Wied Speranza, theweather changed completely. The sun came out, thewind was tailing us now and I was starting to feelrather hot! Here comes the sun, du-bi du-bi! I startedsinging and soon got accompanied by Marvin on animprovised Beatlesque duet! Marvin was running withan inflamed calfand was feelingthe burn nowand had to startslowing down a

bit. We agreedto go separately,and since theguys in frontwere quite along way ahead,I was left on myown. Waddle on!

At Qormi I metCarmen Hili withAlfred Debono who encouragedme to go on.

Looking good!said Carmen and coming fromthe queen of theMarathon, that is really boosting! I was at the 25Kmark there but just about to face the steepest part ofthe run the dreaded Qormi-Luqa uphill! I tried tobrave myself in jogging all the way up but, feeling myquads complaining, I decided to walk the hardest partof it. As soon as the road went flat again I continued to jog and run and I was amazed as how good Iactually was feeling! Perhaps it could have been thepsychological factor of being so close to my home-town.

On entering Gudja, at the 30K mark, I was met with mywife who gave me a bottle of Powerade and twohandfuls of jelly babies! Now, that is what I needed! Iran all the Ghaxaq By-Pass munching and amazingmyself at the mental enhancement a bunch ofgelatinous offsprings can make on the mindframe of amid-30s-ex-couch-potato-turned-runner after a three-hour run! At that time I was feeling I could have ranforeover! But I was wrong!

Cramps!

As soon as I turned the Marsaxlokk junction, disasterstruck! My left quad failed completely into a tight,painful cramp! I stopped and stretched, I punched myleg, but the cramp could not break lose. So I triedwalking on it and trying to convince myself Noproblem, it will pass! It was painful but I could feel thestiffness soon ebbing away! Shortly after, it seemed tofade away completely and I could return to run in myusual 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 wasfaced with the hill going up to Tas-Silg, I decided Iwould walk the uphill stretch as I did not want to crampagain. I went up briskly and resolved to do the sameon the last uphill toward Delimara point. I did just thatand prepared myself to start running again for thehome stretch when another cramp hit my right quad!This was harder and much more painful than the other

one. I couldnteven breatheproperly asthe pain wasnot small. But

I keptbelieving togo all thedistance only 1500

metresseparated mefrom the finishnow! After acouple of

minutesstretching, the

crampreceded and I

returned to jog again! Istill rememberthe wind

howling at my back, the dust flying all over my faceand my eyes fixed straight on the Delimara Lighthouse- which was in my psyche was converted into a sort ofPromised Land!!

Checked!On the last bend, I looked at my Garmin it showed36K 940m! I was met by Jude in the van, waiting forme to take me down to Marsaxlokk! But I was notgoing to stop short of 37K for a silly 60metres! I gave

them a suffering grin and continued to run to the tipuntil my Garmin beeped signalling the 37K mark! Itwas 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 therough sea battering Marsaxlokk and Birzebbuga baysand felt like Moses on the act of separating the watersof the Red Sea! I thanked God for giving me thathealthy-insanity to try this thing out and the strength toarrive in one piece!

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In the van we discussed this route vis--visthe Malta Marathon and agreed that this,although shorter, is much harder than whatwill await us on March 1

st! OK I said to

myself Now you can send your applicationfor the Marathon!

At Marsaxlokk we met the other of the pack those who arrived much before yours trulyand those who stopped there without going

the way up to Delimara. All seemed jubilantand in high spirits! I thought to myself Werunners are just a little bit nuts cheeringafter such a gruelling effort! But soon Idiscovered the reason after all that joviality! Itwas Marisa who so kindly had preparedpudina and coffee for all the bunch! Now,hows that for a recovery snack?! No wonderMarisa is the groups mascot!!

It was a fantastic run! It was an amazing feat!It was a terrific challenge and a brilliantopportunity. But us runners are alwayslooking for further targets! Just some days

after, the guys who gave birth to this babywere already planning something morearduous: A run from San Dimitri point inGozo to Delimara perhaps or a 50K ultra-run? Time will tell!

As for me, I was delighted to have made it.And next time I am going to hear someonesay : Malta zghira! I will definitely confrontthe person with a challenging: You tryrunning from Cirkewwa to Delimara, myfriend! I DID IT!!

Note To Members Fee DueAs you are aware, the annual membershipfee as a member of St. Patrick's Athletic Clubis due and it would be greatly appreciatedshould you settle your membership at yourearliest convenience.

Doing so is easy - just approach one of theCommittee members! Membership fees areas follows:

Adult : 18Junior : 9Adult+Junior : 25

This year we have prepared an attractiveplastic membership card. This card offerseach member a discount of 10% on eachpurchase from the Puma/Errea shops(together with the presentation of themember's ID card and outside any salesperiods).

So sport your own new membership card,benefit from the discount, enjoy your runningand run proud with Malta's foremost long-distance running club - St. Patrick's AthleticClub!

What Others ThoughtJoe ZerafaI was a bit skeptical about doing the run as I was not sure if Iwould last all the way. I had done it 2 years ago and reallywanted 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 startedto fade and daylight started to show we got into our stride. Imust say that the hills for me were quite tough and laggedbehind.

I had an option of stopping at Marsa but was determined tofinish in Marsaxlokk. Thanks to Jude Zammit and EmileVassallo I kept up with them and finished in Marsaxlokk.

Marisa MuscatI woke up at 4.00 am to make it by 5.00 am to M'Xlokk, I feltvery excited about the whole event. In fact I prepared a nicemaltese Pudina for the after effects and coffee. We all went onthe private, like young kids. We joked and had a laugh on our

way to Cirkewwa!!!!! The day was windy, actually very windyand grey. We started the run at around 6.00 am up we went firsthill ta Penelluwind blowing against us and rain too to top it all.Then came the next hill tal-Manikata, Then another one fromGolden Bay to Zebbiegh than out to the round about and up thehill ofta Buqajna. That was already enough, but we had the lastone 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 lifebut it was a great challenge with a lot of satisfaction. I thankGod for running and for all my running friends who nicknamedme the mascot.

Paul GrimaI really enjoyed the route although very though, being a slow

runner, I ran all the way with Emanuel Bezzina: it took us 4hours to arrive.

Michael GrimaI will never forget the feeling. Getting up at 4.30am and meetingmy clubmates at 5.30am at Qormi. I have returned to runningrecently and am preparing for the Half Marathon but still I justcould not miss out on such an occasion. The atmosphere on thecoach on our way to Cirkewwa was incredible. Some of us werestill half asleep, others scared and feeling cold andthe rest,including myself, trying to keep themselves warm by chattingand joking. As soon as we got down off the coach everyonewas shivering in the cold and we had to cover ourselves behindthe cafeteria in order not to get sea showered. It was than that I

realised how addicted we are to running and the tremendoussacrificies that we are ready to make. Well the run started withthe Cirkewwa hill and to make matters worse it started raining.But as time went by the rain stopped and the wind was behindus, so it was not that bad after all. Although I only ran up toQormi it was still a great experience that I will cherish for all mylife. But next year it will be all the way folks! Beware!

Martin AgiusIt was an adventurous run, demanding and obviouslyentertaining. A very windy day, fortunately for us it was a northWesterly wind, that somewhat seamed to have aided us. Apartfrom running the whole 37 km, we experienced all the ups and



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RACE INFORMATION

Date: Thursday, 19th March 2009

Time: 10 Mile Open Race: 0900 a.m.Fun Run: 0910 a.m.

Place: Francis Ebejer Monument, Main Street, Dingli

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

Prizes: 10 Mile Race: First 6 MalesFirst 4 Females

Age Groups: First Under 20 Male & Female.Men Over 40/45/50/55/60/65/70Female Over 35/40/45/50/55/60

1stMale and 1stFemale 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: 10 Mile: 17 years or more on the day of the race

Fun Run: 6 years and over

Entry Fee: 10 Mile: Euro 10 Fun Run: Euro 5

Closing Date: Saturday, 14th March 2008. After this date, registration will be strictlyEuro 20 and acceptance is NOT guaranteed.

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

Race Number: Will be sent by post.Results: Will be on www.stpatricksac.info

GOOD LUCK TO ALL PARTICIPANTS!

Organised bySaint Patricks Athletic Club

In collaboration with theDingli Local Council

Under M.A.A.A. Rules

KUNSILL LOKALI

DINGLI


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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 theentry fee. (Please note that entries will not be accepted unless accompanied by entry fee).Cheques/Postal orders should be made payable to ST. PATRICKS AC only.

I declare that I will abide by the eligibility rules and competition rules of M.A.A.A. andSt.Patricks AC. I accept that the organisers will not be liable for any loss, damage or injury Imay sustain as a consequence of my participation in the DINGLI 10. I declare that I havetrained 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. PATRICKS 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

Organised bySaint Patricks Athletic ClubIn collaboration with the Dingli Local Council

Under M.A.A.A. Rules


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FGhajnen ir-RunnerXi drabi, barra li mmur nigri filghodu kmieni fit-triq inhobbimmure ukoll fit-track tal-Marsa. Fdawk il-hinijiet ma jkunxhemm aktar min ghoxrin ruh, il-bicca l-kbira jimxu jewjaghmlu 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 hintiggogja 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 tal-giri. 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 jaghmluhekk.

Kif tghid xi kelma gharhom iharsu lejnk bl-ikrah u xorta jibqghu jigru fl-ewwel lane. Hemm bzonn isir xi hagaimmedjatament biex lane 1 hadd ma juzha, fl-ebda hin al-gurnata. 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-ecitamentkemm il-fast kif ukoll is-slow runners jaghmlu hilithom biex jaslu sa ta Sliema u hemm kullhadd ikun rebbieh. Nawgural-kullhadd girja sabiha mimlija entuzjazmu u ma jwegga

hadd.

Paul Grima

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Although the number of athleticsrelated sites seem to grow by theday, there arent many withMaltese content. Very few clubsites are updated regularly whilstwww.maltaathletics.com was theonly generic site about Malteseathletics. This until earlier thisyear when athlete andphotographer Justin Mifsudlaunched the highly ambitiouswww.runningmalta.com and, ifthe first impressions are anythingto go by, then this project willsurely be a hit.

The Shamrock met up with

Justin to talk about this site andhis plans.

What made you decide to setup an athletics website?Well as everybody knows, unfortunately, athletics inMalta is not amongst the favorites, especially in themedia sector. All we hear about is Horses andFootball. Hopefully with this site, at least, we let peopleknow that we are still alive.

What has the feedback been like so far?As you can see from the hits, already over 500 and 29members in a week!

What are you looking to achieve with it: what areyour objective?My aim of this site, as I said earlier, is to let peopleknow what is happening by posting the latest news,race reports, (thanks to Anthony Fava for his greathelp) and also something I am working very hard on isthe video section where hopefully if everything worksas they suppose to, there will be shown highlights of allthe events through the year. There will be also othervideos about running but it will be available later on.

Another section is the Running Gear. In this sectionthere will be the latest running shoes and apparel with

reviews. So if there is someone confused which shoeis the right for him, Running Malta is going to make iteasier for you!

There are more sections which will be posted soon likenutrition, training tips, injuries, runners profiles andalso the photo section which I am taking care ofmyself.

Youre also an athlete: how did you start?Yes Im an athlete myself too. I started playing footballwhen I was 14 with Hamrun but I knew that it was notmy ideal sport. I wanted something that I can do for

myself by myself and my mum took me to ZurrieqWolves AC. As from there I began running. Iremember my first race organized by St Patrick's inDingli where I placed 4th overall and later on theBirzebbuga 5k where I placed 2nd. I was doing prettygood at that time in fact I placed 1st and 2nd for mostof the races.

This time is a bit different and it seems that its going tobe hard for me to be competing as I used to be back in

2004. I am currently suffering from Knee pain which Idon't know exactly where its coming from, but thanksto most of my friend's support I will not give up andkeep on trying maybe one day I will be back on trackgiving 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 thinkabout the club and how can it improve?This is my first year with St. Patricks so I cannot say alot about it but it seems that the club take good care ofhis athletes and always ready to help when needed.

I cannot finish here without thanking my girl friendRachel who supports me where ever I go and whatever I do and Antoine Attard for helping me in my lifeand when I am in need of help and advice

I also would like to thank all those who registered onRunning Malta cause without your support I cannotcontinue working on it, because it requires allot of timeand dedication. Remember, everyone is welcome towrite an article so do not hesitate to contact me [email protected]

A Site to Be Seen



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Whats On: Athletics EventsSun 1 Mar MALTA

MARATHON &HALFMARATHONMMOC21423833 [email protected] / 250 Points

Thu 19 Mar DINGLI 10St. Patricks ACJoe Zerafa:21410648300 Points

Application Details on Page 15

Sun 5 Apr PEMBROKEATHLETA ROADRACESPembroke AthletaTony Fava:[email protected]

200 Points

15 / 25 Apr ATHLETICSMALTAAGGREGATESTrack & FieldEdwin Attard:79252743 [email protected]

Sun 19 Apr MAAA Masters10K & RRL 5Road Running 10kEdwin Attard:[email protected] Points

Sat 18 Apr INTL MEETTrack & FieldEdwin Attard:79252743 [email protected]

Sun 3 May MELLIEHA 10kMellieha ACJulian Borg:[email protected]

200 Points

Sat 2 May JOE BAJADAMEMORIALTrack & FieldEdwin Attard

Sat 9 May ATHLETICSMALTAAGGREGATETrack & FieldEdwin Attard:79252743 [email protected]

17 / 18 May CADETS / YOUTHCHAMPS

Track & FieldEdwin Attard:79252743 [email protected]

Sun 24 May AS LIBERTASMOSTA 10KAS Libertas

All details as per provisionalcalendar issued in 2008. Kindlycheck with race organisers in wellin advance to confirm dates.

The Shamrock March 09 19w w w . s t p a t r i c k s a c . i n f ow w w . s t p a t r i c k s a c . i n f ow w w . s t p a t r i c k s a c . i n f ow w w . s t p a t r i c k s a c . i n f ow w w . s t p a t r i c k s a c . i n f ow w w . s t p a t r i c k s a c . i n f ow w w . s t p a t r i c k s a c . i n f o


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MAAA Road Running League: Qawra

Photos Courtesy of www.runningmalta.com

Shamrock March 2009

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Transcript of Shamrock March 2009