The Shamrock
The official publication of Saint Patrick’s Athletic Club
Issue No. 42
A Fantastic Experience
Competing abroad has to be one of
the main ambitions for any long
distance runner and, with St.
Patrick's being a club with so many
long distance runners, it is only
natural that each year many get
the opportunity to do so.
Occasionally, they do so in groups
and so it was this year when a
group of eight athletes got together
to take part in the Reading Half-
Marathon, one of the most popular
half-marathons in the UK and a
race that practically all described
as being fantastic.
Marisa Muscat
This was my first time running
abroad and the experience was
unique.
There were shuttle buses from the
train station to the stadium every 5
minutes. As soon as we got to
Madejski stadium we went looking
for these big tents. In these tents
all the athletes participating left
their belongings in a bag tagged
with their race number. We could
not decide what to wear as the
weather was a bit nippy. Finally we
June 2009
came to the conclusion to wear
long sleeve top and long running
pants.
We proceeded to the pens where
we started the warming up. Lots of
music everywhere and a superb
feeling.
The warming up was guided by
gym instructors. Finally the time
arrived, it was 10.00 am sharp on
the 29th of March when the gun
was triggered and off we went.
► Continued On Page 3
 THE SHAMROCK
The official publication of St. Patrick’s Athletic Club
Issue No. 42 – June 2009
Editor: Paul Grech
Sub-Editor: Jonathan Balzan
Paul Grech’s Address: St. Helen, Vjal ix-Xarolla, Zurrieq
Telephone: 21 640 871
Editorial Mobile: 7901 4601
E-Mail: malta.athletics@gmail.com
Website: www.stpatricksac.info
Opening Up
Just as I’m writing this editorial, it has been announced
that a fund of around €250,000 has been made available
Antoine Attard
to those entities wishing to investigate the possibility of President
increasing sports tourism to Malta.
Stephen Spiteri
Athletics has long been a player here – albeit indirectly – Vice President, MAAA Representative &
with the Malta Marathon and the International Track meet Shamrock Co-ordinator
both attracting large numbers of foreign athletes.
Joe Zerafa
It is an area where perhaps more cane be done in club Treasurer
races.

Certainly, there is plenty of charm at the Birzebbugia 10,

Rose Tabone
with water melons distributed at the finish an the Officer Juniors
possibility of ending your run with a dip in the sea. It is
also held at a time when there are many tourists in Malta, Lee Micallef
many of whom I’m sure would be more than interested in Public Relations
taking part in such a run.
Peter Barbara
The Dingli 10 is also brimming with potential as I struggle Asst. Sec & Social Events co-ordinator
to find another race on the island that goes through such
a scenic route.
Cyprian Dalli
In this issue of the Shamrock, we talk in detail about your
Secretary
views on the Dingli 10 but I thought that this piece through
which Peter Chittenden describes his experience in Malta Paul Grima
– this 71 year-old runner has take part in the Dingli 10 for Clubhouse Director
the past three years – to fellow runners of the Tone Zone
club. Roger Zammit
Technical Director
Thursday 19th March, which is a Public Holiday in Malta,
the Dingli 10 Mile Race over roads and rough tracks, race
organised by St.Patrick's Athletic Club. Any contributions for the next issue of the
Shamrock may be sent to the editor.
A very tough and testing course, with plenty of pot-holes
and a steady climb from 4 to 7 Miles with small hills at start of both the 8th and 9th Mile. The second part of the
race is along Dingli Cliffs,which is the highest point on Malta.

The race this year was won by a young German Male Runner who only turned up to enter on the morning of race
and finished in under 55 mins. which was one of the best times over the current course.

It was a pity one of St.Patrick's and Malta's top runners Jonathan Balzan was not running this year as I am sure
they would have had a great contest. Jonathan is representing Malta later this year in The Small Island
Games,like our own Dave for Anglesey.

I finished in 1.27.13, and picked up the 1st Male O/70 Trophy, had a good run against another St.Patrick's O/70
runner Victor Spiteri.

A good and well organised local club run, where both my wife and I were made very welcome, being picked up
from our hotel and taken by one of the St.Patrick's runners and his wife. Good Medal and Hilly running accessory
for all runners completing, with Trophies in several M/F categories.

The Shamrock June ‘09 2 www.stpatricksac.info


◄ Continued from Page 1
The route was completely traffic
free, bands and music and people
cheering the athletes all along the
way. To be honest I did not even
realize that I was running a half
marathon!!!! On the whole the route
was quite flat.
The finish at the Madejski Stadium
was the cherry on the cake, it was
packed with spectators. Since I
arrived to a count down just prior to
the 1 hr 30 minutes, it was even
more thrilling My chip time was 1 hr
29 minutes 48 sec and I am
extremely happy with this time
since it was the first time under the
1 hr 30 minutes and I managed to
do this without being coached.
Emile Vassallo
This was my third time competing
abroad, but it was my first
experience participating in such a
large event with close to 12,000
athletes. I was very excited about
the whole thing and being part of a
group and not doing it on your own
helps a lot.
The experience was amazing.
Before travelling to Reading we
were monitoring the weather
forecast to try to decide what to
wear on race day - to run in shorts
or trousers or singlet or t-shirt or
vest! We wanted to make sure that
we ran in the club colours so in the
end it was long sleeved t-shirt and
club singlet on top for me! The start
of the race was a completely new
experience to me - we were to find
our place behind the start line
www.stpatricksac.info
but my best time
from the 2007
Malta half
marathon was
1:41.56, so I'm
very happy with
an improvement
of almost 5
minutes (on a
more
demanding
route). I must
thank Martin
Agius who
helped me a lot
during my
preparation for
this year's
marathon which
I ran for the first
according to our predicted race- time - this
time. We did, and took part in preparation certainly contributed to
warm-up exercises led by two this result. I ran alongside Jude
athletes on a stage at the side of Zammit all the way and this was
the road. This did away with the also a great help for me - I think
tension that you feel when you're all that if this weren't the case I would
lined up and waiting for the gun. At have slowed down.
this stage we were packed quite
tightly and started to walk slowly The last 400 metres were pure
then jog before there was enough adrenalin! You enter the Madjeski
room to run. There was hardly one Stadium with spectators seated on
metre between yourself and the all sides- you step up your pace
runners ahead of you so care without realising it - you then go
needed to be taken not to hit round the curve, look up see the
anybody. clock and think, "I've beaten you
this time!"
The route was an unknown quantity
to me. You do have a look at the
map and at the elevation charts but
Joe Zerafa
you don't know what you're in for. In This was not my first experience
Malta, we become familiar with the abroad as I have been doing
race routes and know exactly what marathons & half marathons abroad
to expect, there you need to keep since 1996. However, I must say
that it compares well with some of
an open mind because the route is
alien to you. I think that it is a little the marathons I have done abroad.
harder than the Malta Half
Marathon because it has a few hills, The experience was fantastic. The
some short and steep others long fact that there were around 12,000
and less steep. The public was runners doing the race was
amazing though - the entire route exhilarating. I was told that this half
was lined with supporters cheering marathon is the second most
you on and encouraging your effort. popular after the Great North Run
The drinks stations were very well of Newcastle.
managed too and I as surprised to The route was very scenic and not
come across an unofficial Jelly tedious at all. Anyway with around
Baby station! The only 50 athletes continuously running
disadvantage is that you constantly around you one hardly notices the
run in the crowd and if you feel you time.
need to go faster, you not only need
to accelerate but you also need to My time was 1hr 40min which isn’t
find a gap in the crowd ahead. great at all. I did the Malta Half
Marathon in 1hr 37min and
To add to my satisfaction I probably was still feeling the after
managed a Half Marathon personal effects.
best! It's not a great time - 1:37.13 ► Continued On Page 4
The Shamrock June ‘09 3

The finish in the Madjeski Stadium
was just great. Seeing all those
runners finishing with a tremendous
audience was something I had
never experienced before.
On the whole it was a brilliant
experience and the fact that one
can go on a website and see
himself finish shows how well the
organization was.
Martin Agius
It was my fifth marathon abroad. I
ran all my previous marathons in
Italy which were all very well
organised especially the Rome
marathon which was absolutely
fantastic, but running in Britain is
another experience.
The organisation is second to none:
the set up, the place, the scenery,
and above all running amongst
17000 athletes with spectators
cheering all, on both sides of the
route is something else.
The marathon starts just outside the
Reading football/rugby stadium and
goes through the university campus
with a slight incline, (nothing
compared to our hills) and proceeds
to the town centre and the very core
to return to the stadium from
another route to via Green Park.
As regards to my marathon time, I
managed 1.25.14 and finishing 306
overall. The winner clocked
1.02.44. Yes, I think it was a good
effort on my part, especially
considering that it was a very cold
morning.
The Shamrock June ‘09 4 www.stpatricksac.info
The finish is out of this world. Two Every section of the race
stands filled with spectators organisation was manned by very
cheering you on, entering the helpful staff that made everything
stadium via the tunnel with your flow smoothly, there was a very
image projected onto the stadium's efficient shuttle bus service (free for
screen and about to finish! With a both athletes and spectators) from
good time it is something fantastic. the train station to Start/Finish and
vice versa and a free personalised
video
Angela Demarco The route meanders through typical
I ran a half marathon in May 2008 English countryside and also
in Pisa but through the delightful city centre.
the Reading People were cheering all the way
half- along the 21 k route. They were
marathon also offering all sorts of stuff from
was quite Jelly Babies to pints of beer! Some
simply a families also found it fit to take out
great their sofa in the front porch to cheer
experience. in comfort. It was also traffic free
The support throughout!!
along the
way was My time was 1:37. I was very
enough to satisfied with it as it was what I was
egg you on aiming for. I am carrying a
to the finish, hamstring injury and therefore I did
even if you not want to risk, I just wanted to do
thought that a decent race and enjoy it. Emile
you could and I picked up the pace we aimed
not run 21k. for right from the start and j stuck
with it up to the last Km.
The route was a very pleasant one.
Besides running on extremely The finish was superb. As you enter
smooth roads, NO traffic at all was the Madjeski Stadium packed with a
allowed to pass. So, it was cheering crowd your adrenaline
EXHAUST FUMES free. The hill explodes. I was ecstatic, the
wasn't as bad as I thought it would atmosphere makes you feel like a
be. It was well marked all along the Gebreselassie or a Usain Bolt even
way. Water & Lucozade stations though I was running amidst a
were plentiful, together with jelly sizeable group given that there
baby and Vaseline stops!! Music were 12,000 finishers.
and supportive cheering filled the
air throughout. There was a great
buzz in the air. Simon Camilleri
For me, this is my 9th time running
My time was 1.59.59 and I'm abroad but I've never run with some
delighted!! Wouldn't you be with 1 17,000 athletes before so this was
sec under the 2h mark??? This a great experience.
meant it was my 2nd half marathon
under 2 hours, which made me The route was very nice: I liked it
VERY HAPPY. very much: it was very hilly in the
beginning but ok.
When I entered the stadium, I was
imagining a great roar of applause, My time it was 1hr.28.11 and, sadly,
like what you hear in a football I'm not happy with that time.
match!!! This urged me to run the who was there with me knows what
last 100m faster!!! happened to me after the race.
Jude Zammit That said, it was very nice to finish
in that stadium although it is not
This was my 5th race abroad and it actually that not the first time that I
was quite simply Fantastic. I would finished in a stadium. Indeed, it is
say that as a race it's best that one the 5th time.
would expect. The organisation was
impeccable.
Living in a Bubble
Diary of an Expatriate Runner
Tonio Privitelli
Time does indeed fly. This year it will be five years
since I left my native Malta to work in Belgium. One
would suppose that by this time I would have got so
used to living here that I could consider myself half
Belgian.
How wrong would one be! There are so many factors
working against this. There's the language, or in the
Belgian case I should better say languages. To
integrate properly in a newly adopted
home country you must learn their
language properly. Here you need to learn
two languages, since half the population
refuses to speak the other national
language. So I generally stick to talking
Maltese, since I'm nearly always in the
company of Maltese people anyway, both
at home and at work. Our job is translating
EU documents into Maltese, which means
that my colleagues are mostly Maltese. It
almost feels as if I never left Malta, except
that the view outside the office window
shows Brussels instead of Valletta.
There's the internet, which makes it so
easy to keep in touch. We read the
Maltese newspapers on line. We watch
Italian TV on satellite, and Maltese TV on dive.com.
Through the internet we can interact with our friends all
over the world including, mainly, in Malta. It's like we're
living in a bubble - an extension of our home country
planted in Belgian territory. So much for integration in
our newly adopted home country...
Actually, some degree of integration is inevitable. It
grows on you. You get used to the weather cycle, the
public transport system, the road network, the housing,
the people and their surprisingly relaxed way of life,
traffic jams, beer that was made in heaven, lovely
towns, parks and forests - and the Belgian running
scene.
At first it seemed to me there wasn't any running scene
at all. I arrived in Belgium in the beginning of winter,
and winter in Belgium is mostly cold and dark. I
managed to maintain a regular training schedule of
sorts, but it was really tough. There were so many
important things to sort out, and the discovery of the
Belgian running set-up was certainly not among my top
priorities. I did take part in the popular Brussels 20km
race in May, with about 25,000 other participants, but
that was about it. I had no other information whatsoever
about running in Belgium.
Perhaps I should have joined a local running club. But I
never got round to it, partly due to the language
problem. I stayed in touch with the Maltese running
scene, keeping fit through regular training, and on
various occasions during my frequent visits to Malta I
would take part in events that I knew so well - the Dingli
10, BirŜebbuāa, the Pembroke 10k, the half marathon...
www.stpatricksac.info
It was and still is like living two separate lives in
parallel. When in Belgium, with its day-to-day realities
and the work and general life routine, Malta seems so
remote that it's like a dream. But every time we're in
Malta the situation flips over and we immediately switch
to Malta-mode as we meet our relatives and friends and
go around all the familiar places we know so well. We
feel as if we had never left, and now it's Belgium that
seems a very remote existence.
Bit by bit, I came to realise that the running scene in
Belgium is every bit as lively as it is in Malta. A
marathon is held every year in Brussels, Antwerp,
Bruges, Ghent, Vise (close to the Dutch border and in
fact going to Maastricht in the Netherlands and back),
in Ypres, on the coast close to Oostende, and others of
which I may not even be aware. There are numerous
road races, organised by the various local sports
centres. Most regions have their own annual
"challenge", consisting of a number of races within the
region spread out throughout the year, quite similar to
the St Patrick's AC race participation scheme, with
points allocated by categories and according to the
placing in each race.
Having now accomplished two marathons in Belgium
(one in Brussels, the second in Antwerp), a handful of
other occasional events, and after finally achieving my
tenth marathon, quite appropriately in Malta last March,
I'm now embarking on close to a full immersion in the
Belgian running scene, through participation in what is
known is the Watermolen Cup. This is the challenge, as
mentioned in the previous paragraph, belonging to the
region where I live, Vlaams Brabant. It will be a great
opportunity to discover other towns and villages in my
region, and to pit the strength of my legs against that of
the Belgians.
Which reminds me - there's another good reason why I
didn't choose to join a Belgian running club. I'm already
a proud member of St Patrick's Athletic Club, and that's
the club whose glorious green and yellow colours I
wear and represent in my Belgian running exploits.
Apart from being a member of St. Patrick’s AC and an
avid runner, Tonio also writes on his blog that can be
found at http://www.run42k.blogspot.com/
The Shamrock June ‘09 5
Exploring the Popularity of the Dingli 10
On the face of it, there’s a lot that goes against it: a
very tough race, a challenging route and proximity to
the Malta Marathon. Yet the Dingli 10 remains
extremely popular. This year, over 120 people applied
to take part, a higher than average figure for road
races. So, what is it that makes the Dingli 10 so
special? We decided to speak to those who know
best: you the athletes.
Let’s Make it a Half Marathon
Maybe because it runs mostly through countryside, it is
on a public holiday, tough, therefore it shows the
athlete how strong at running he is, it also has 2 water
stations at the right spots, usually very well
marshalled, (this year I had some complaints at some
places but I don't know where as I was manning a
water station). last but not least as a positive comment
I think something must be changed to give out the
results sooner,
I have measured a 3.1 mile stretch along the Dingli
cliffs and it can be added to the rest of the race and we
will have a tough half-marathon to compare to the
Gozo half. I am sure that most of the athletes would
love it. The real problem will be to find the day to host
it. Dingli 10 has to stay as it is a tradition now.
Pawlu Brincat
You Can Recover
I think that it all comes down to the fact that after
having trained hard and endured all the tension,
stress, injuries and after all having achieved one's
goal, Dingli 10 is the first in a series of races that
come after the marathon and allows an athlete to
recover from one race to an other and using the races
as tempo runs. With all due respect, Dingli 10 does
have its own merits;

It is the only 10 miler on the island.

It is challenging.

It is run on a scenic route.

It is one of the few traditional races.

It comes annually on a public holiday.
Martin Agius
Two Factors
I think the race popularity of the Dingli 10 with many
athletes is primarily dependent on 2 factors: the
country side views throughout the race and the tough
race profile
Stephen Spiteri
We Can Make it Bigger
I would say that the Dingli 10 has a tradition. Indeed
the road runners look forward to the Dingli 10 as a
natural follow-up to the Malta Marathon. But in
contrast to the Malta Marathon, which is a strong
descent, the Dingli 10 offers a challenge through its
long climbs particularly from Fiddien to the Cliffs. The
route is also one of the very few which is practically
traffic free, and above all the scenic beauty of the route
atones for the tough hills.
The Shamrock June ‘09 6 www.stpatricksac.info
I believe that it could be more popular if it is marketed
better.
Antoine Attard
Tradition
Why is the Dingli 10 so popular? There are several
reasons, but I would mention tradition first. For many
years it has been a standard fixture of 19 March, which
date never changes since it's a public holiday. The
time of year, the imminent onset of spring and
generally favourable weather combines with the
spectacular setting at Dingli to make it one of the
favourites of the Maltese road running calendar.
There's more. Apart from the pretty views there's the
challenge factor, with a hilly profile making it one of the
toughest races in Malta. It also happens to be Malta's
only 10 mile race as far as I'm aware. So, anyone who
wishes to test themselves on a 10 miler, this must be
it.
I used to think that the date was too close to the
marathon for comfort, but now I've changed my mind. I
would almost say it's an advantage. Provided they take
a good rest after the marathon, i.e. several days
verging on a full week of complete rest, participants in
the Dingli 10 can benefit from what I like to call the
'spillover effect' from their marathon training. You could
run an excellent Dingli 10, following the marathon or
half marathon, with hardly any preparation at all, apart
from a proper rest, after the marathon.
Finally, there's the added attraction provided by the
pleasant atmosphere and the camaraderie typical of
road races in Malta, and of St Patrick's AC events in
particular!
Tonio Privitelli
The Great Challenge
One of the first things that comes to my mind is that a
lot of runners like a challenge and if Dingli 10 isn’t, I
don’t what is. Next you have the route; the scene is
always beautiful with the odd gale force wind and the
winding old country side roads. But the satisfaction
that you get when you finish is greater than the half in
my opinion.
Lee Micallef
Keep the Present Route
This is a really pertinent question. The popularity of the
Dingli ten is due to many factors. I will mention the
main reasons why this prestigious and popular race
has kept all the glamour as being one of the most
searched for runs in Malta.
First of all, one of the main factors that contribute to
the success of this run is the fact that seasoned and
long distance runners are eager to measure
themselves on a difficult route and all this after a few
weeks (shall I say days, I think it is more appropriate!)
of the full/half marathon. All those runners, especially
those who did exceptionally well in the previous race,
would still have all the adrenaline
running through their veins to tackle
an equally difficult task.
The picturesque village and the
breathtaking country side views in
typically quiet surroundings surely
add to the beauty of this race. The
route in itself is also interesting as
the first part mainly features
downhill parts but here comes the
beauty of it all, the second part is
mainly uphill and the stamina of the
runners is here put to a severe test.
The uphill struggle at the 8th mile is
the icing on the cake, so to say, and
after that it is mainly a moderately
long way road to the finish line way
back to the central part of Dingli.
I sincerely wish that this race will
continue to flourish in the future,
also trying in various ways to attract
foreign runners to participate.
I would also like to stress the point
that the PRESENT route is kept for
the future.
I am definitely sure that the
popularity of this event is going to
flourish in the coming years.
Ruben Debono
Well Prepared
This is indeed a very tough route.
Most runnners do this race because
since they would have done either a
half or a full marathon only 19 days
before,find themselves geared up
for this race, and well prepared. For
those that would not have run any
marathon before take it as a
challenge.
Marisa Muscat
A Cross Country in Disguise
I think the Dingli 10 is popular
because of the following reasons:

It is the only ten miler left in
the race calendar

It is a sort of cross-country

The route must surely rate as
the most scenic of all the
races

Finishing it is a sort of
challenge in itself because it
is a tough race
Peter Barbara
A Boost
Doing this race after the marathon
boosts you to start racing again and
since you still have the endurance
training in your legs.
Jason Martin
www.stpatricksac.info
The Accidental Winner
At the starting line, David Lorbacher was just another of the accidental
tourists that chance upon the Dingli 10 and decide to take part. By the
finish, however, he had made his way on to the list of winners with one
of the strongest runs ever seen on the route.
The Shamrock met up with Lorbacher to find out more about this year’s
winner of the Dingli 10.
What brought you to Malta?
I came to Malta to improve my English, because I’m going to finish
university in August and I think it’s very important to speak English
fluently.
And of course, because I’ve never been to Malta before, I wanted to see
a new country, people and enjoy some days in the sun.
How did you come to know about the Dingli 10?
A friend of mine, who I got to know from the English school here in
Malta, told me that he would take part in the Dingli 10 miles race.
After that I asked my coach in Germany if I should run and he agreed.
So that’s why and how I entered the competition: coincidence!
What did you think about the route?
It was one of the most beautiful competitions I joined because of the
route. For me as a foreigner it was like a sightseeing tour because of the
landscape and the scenery.
But it was also really hard and I had to challenge myself due to the hilly
route.
Did you find the race tougher or easier than expected?
I was talking to Charles Cilia before the start and he told me his records
when I noticed that the race wouldn’t be so easy like I expected.
During the competition I had to fight for every meter to enlarge the
distance between him and me.
Were you expecting to win?
I knew that I was holding a good training level but if you enter
competitions abroad you don’t know anybody.
So I thought that I could do a fast race - but no- I didn´t expect to win.
Back in Germany, what level of running do you compete in?
In Germany I take part in the national championships and stay between
th th
6 and 15 place. In Baviera, where I live, I’m one of the best runners
between 1500m and 10 km.
What is your specialty and your PBs?
My specialties are track races, especially 1500m with my personal best
of 3:47:37 min.
But this year I try to concentrate me in 5000m where I have a personal
best of 14:26:00. My personal best for 10km is 32:10min and for 800m
1:52,37min
Any plans of returning to Malta?
No, I haven’t thought about returning to Malta yet but I enjoyed the
cordiality and hospitality of the Maltese people, so that I can imagine
returning to Malta. And maybe - if it will be possible - I’ll try to enter the
half-marathon next year.
The Shamrock June ‘09 7
The Shamrock June ‘09 8 www.stpatricksac.info
New Ideas on Proper Stretching Techniques
In this issue, Mario Pisani discusses the proper
stretching techniques that every athlete should adopt.
Mario can be contacted on 79255076 or
marpisani@onvol.net.
Some stretching habits can be dangerous and also
affect your performance.
Imagine yourself getting ready for a Sunday morning
run or line up before a race, you may think that having
done your ten minute warm up and a couple of static
stretches routine is enough and then off you go!
New research says that what we long believed to be
beneficial about stretching before training or racing,
can have the opposite effect since this may decrease
your strength, power, and performance. You may be
surprised but then consider that you should never
stretch a cold muscle and never over stretch as well.
This means that once you stop your static stretching
you risk that you may still not be properly warmed up
or otherwise maybe stretching to the point of pain
which can be too aggressive for your muscles and
joints as well.
Ballistic stretching may have the similar negative
effect as well because bouncing during stretching can
also decrease power; however since there is more
blood circulation the negative effect is slightly less
than static stretching.
www.maltaathletics.com
All the News, Interviews and Opinions about Maltese athletics
www.stpatricksac.info
Things you need to know about proper stretching
Always warm up first:
To improve the range of motion, you can start with
some easy walk or run for at least 5min. This
increases the blood flow thus the temperature in the
muscle as well; this makes the muscle fibres more
elastic.
After warming up, do dynamic (not static)
stretching
Dynamic stretching means slow and controlled
movements such as arm rotations, hip rotations and
many other exercises which involve flowing
movements such as walking or striding.
Dynamic stretching nowadays is
popular with team games such as
soccer, basketball, and volleyball
before training and competition. Other
sports like athletics are also adapting
this kind of stretching especially with
explosive events such as sprinting,
throwing and jumping.
Dynamic stretching should be specific
to your sport to help prevent injuries.
However if not done correctly this can
lead to risk of injury as well. Proper
technique is very important as well.
Some simple dynamic stretching
exercises include:
• Easy walk followed with a
stride
• Arm rotations while walking
• Skipping
• Walking high knees
• Butt kicks (see picture)
• Straight leg lifts while walking
Remember always start slowly and then increase the
rhythm .
After training or racing
Always finish with cooling down and static stretching.
This is the right moment where you need to lengthen
muscles and improve your flexibility. Holding static
stretching for 6 to 10 seconds is the ideal.
The Shamrock June ‘09 9
 St Patrick's AC Race Participation - Season 2008 /09
Total
up RRL 4 Attard H- Dingli Pembroke RRL 5
POS NAME MM Total
to Qawra 10k MM 10 10K M'Scala
M2S
2000 250 200 300 250 250 200 250 4250
1 Spiteri Stephen 1796 232 188 224 226 184 228 3078
2 Lang Drew 1738 248 300 250 200 248 2984
3 Farrugia Eugenio 1572 226 182 214 222 182 226 2824
4 Grima Paul 1574 206 174 278 184 156 206 2778
5 Hili Carmen 1902 196 294 244 2636
6 Magro Rueben 1466 210 176 180 198 164 208 2602
7 Balzan Jonathan 1650 250 200 250 250 2600
8 Vella Paula 1528 220 180 208 206 222 2564
9 Ghiller Wally 1680 216 204 170 214 2484
10 Spiteri Emmanuel 1190 240 240 246 192 236 2344
11 Dalli Cyprian 1444 280 196 168 210 2298
12 Mifsud Stephen 988 236 192 234 234 232 2116
13 Saliba Patrick 1526 246 246 2018
14 Debono Rueben 1114 172 172 180 152 200 1990
15 Ristic Savo 1552 178 220 1950
16 Camilleri Simon 1204 244 238 208 1894
17 Demarco Alfred 930 208 178 186 160 204 1866
18 Spiteri Victor 1142 176 188 158 202 1866
19 Agius Andrea 966 234 210 218 218 1846
20 Grech Twanny 734 194 226 236 194 238 1822
21 Attard Antoine 1170 212 194 162 1738
22 Micallef Lee 424 230 186 222 224 180 224 1690
23 Moss Derek 1074 200 212 1486
24 Vella George 734 246 248 244 1472
25 Padovani Ivan 838 228 232 1298
26 Zammit Carmel 676 218 178 192 1264
27 Cachia Davide 618 228 218 174 1238
28 Stafrace Simon 700 236 240 1176
29 Laurenti Victor 976 188 1164
30 Berroeta Inaki 714 224 216 1154
31 Zammit Antoine 706 230 216 1152
32 Sammut Angela 184 238 240 188 230 1080
33 Piscopo Monica 696 184 190 1070
34 Camilleri Giselle 574 242 234 1050
35 Muscat Marisa 508 290 228 1026
36 Curmi Alfred 630 184 202 1016
37 Caruana Renato 486 296 198 980
38 Agius Martin 438 298 242 978
39 Grima Michael 74 222 220 230 186 932
40 Azzopardi Claire 536 170 198 904
41 Barbara Peter 524 186 194 904
42 Cutajar Matthew 0 198 248 196 242 884
43 Chetcuti Gino 868 868