Butterflies and How To Make Them Fly in Formation.


All athletes know it too well. The feeling of unease in your stomach, “butterflies”, your heart is racing…and it is all because of that race looming in the distance. Whether it’s in the weeks, days, hours, or minutes before a race, we have all at some stage felt the pre-race jitters. Some call it nerves. Some call it excitement. If it’s the same feeling, should it matter what we call it? Apparently, yes.

Sport psychology research has shown that athletes who label their “pre-event arousal” as anxiety or nervousness are giving these symptoms a negative connotation and are therefore, treating the race as a threat.

However, if you can somehow shift your mindset so you label this arousal as excitement, they claim that this gives these symptoms a positive connotation and categorises the impending race in your brain as a challenge, not a threat. This research has shown athletes who are facing a challenge tend to perform better, are more confident, and are more resilient than those with a ‘threat’ mindset.

I heard a motivational speaker talking the other day about ‘how to be successful’. He caught my attention because he started speaking about the Rio Olympics, and out of all of the questions journalists asked athletes, he said one was asked every single time: “Were you nervous?” To which they all replied with some variation of: “Not at all, just excited”.


I actually remember being asked that same question and my response was the same as all the others: “Nope, just excited”. And it was honestly true… I was not nervous. I wasn’t scared. I was just focussed and incredibly excited to live out a childhood dream of mine.

However with races on a smaller scale, closer to home, I feel if you asked me the same question “Are you nervous?” there’s a higher chance I’d respond with “maybe a little bit..yeah”. I feel the same pre-event arousal at home as I did at the Olympics, and yet I automatically switch into the “threat” mindset. Nerves rather than excitement.

So how can we train our minds to interpret these pre-event nerves as excitement?

Obviously repeating the mantra “I am excited. Not nervous” over and over may be short-lived and would have limited success rates on its own so I’ve compiled a list of a few different approaches you can try before your next race.

Race Day Routine:

Whenever I am unsure of my race day or race plan, that’s when doubts and negative thoughts seem to creep into my head. However I’ve figured out over the years, the comps where I am most focussed and least “nervous” are the ones that I am fully prepared for (plans for race week, race day, and the race itself).

Having a pre-determined set of actions set in stone, whether it just be your warm up or a whole day-of-race schedule, gives your mind something to focus on so it doesn’t wander into any negative thoughts.

It doesn’t really matter what it is that you’re doing, it’s more the fact that this routine makes you feel good, prepares you for a race, and you’ve practiced it so much that you’re completely comfortable with it.

HOW TO: Try planning a “race day” schedule and practicing it before training a couple of times. It might simply be what you do an hour before you leave, or it could revolve around what you eat on race day/when to rest/when to leave etc..., but just practice it a few times and then give it a go on race day. See whether it helps ease some excess nervous energy!


Don’t Fight It:

One of the most common things people say in response to a nervous athlete is “it just means you care about the race,” which is very true. If you didn’t care about the outcome, you wouldn’t have anxious feelings. However that doesn’t mean you should try to suppress the nerves or anxiety, because that would be subconsciously telling yourself to care less and possibly surmount to an effort of less than 100%. Instead, try telling yourself what you’re feeling is actually excitement, not fear. Re-interpret those feelings as positive ones and you should start to relax and enjoy the process a lot more.

HOW TO: Try finding a positive word or sentence that ignites that feeling of excitement like “opportunity” or “it’s go-time” or it could even just be “I am excited for this race!” and when you are finding it hard to change out of negative nervous thinking – repeat this in your head a few times.


Fake It Until You Feel It:

I’m sure you’ve all heard the saying “fake it until you make it”, well there is actually some truth to it. There has recently been a tonne of research going into physical behaviours and how this affects your thoughts & feelings.

I read a great little experiment online, try this: give yourself an upset frown, lower your chin and slump your shoulders. Cross your arms for added effect. How do you feel? Now, adjust your posture. Sit up straight, pull back your shoulders, and lift your chin. Did you feel a shift in your mind and thoughts?

Lately, when I’ve been warming up for a race I’ve tried this little experiment out and it really does change my mindset.

HOW TO: If you hold your body in confident, strong positions, your mind is likely to follow with confident & strong thoughts. The same way that smiling can stimulate the brain to release dopamine (the happy chemical), holding your body in power poses can affect your testosterone levels which might just give you that winning edge.


The same way we train our muscles. We need to train our minds. It’s unlikely to change overnight and it might not work every time but just remember, next time you think you’re feeling nervous; you could just be excited!

AR. xx

Florida Team Camp

Hello all! I have arrived in Florida for our Australian Team Camp and am absolutely soaking up the heat! It's about 35 degrees and 90% humidity so I am glad I got here a few days early to acclimatise.

We are staying in this huge facility called the IMG Academy in a town called Bradenton, Florida. It's a sports academy that has facilities for every sport you can imagine from golf, tennis, bmx riding, rugby, athletics... everything! We are staying in 2 bedroom apartments about a 5min walk from the main academy. I arrived here 3 days early so I could have a bit longer to recover from the big flight from Aus, but the rest of the team arrive today and tomorrow. Very excited to get my uniform tomorrow and have our first team meeting.

Screen Shot 2016-07-30 at 3.48.46 pm
Screen Shot 2016-07-30 at 3.48.46 pm

Unfortunately we miss the opening ceremony as we will still be in Florida. But from here, I leave for Rio on the 7th August and will arrive in the village on the 8th. Just 5 days before D-Day!

For those of you wanting info on times/timezones. Here's a breakdown of all my events, dates, and times:

Saturday August 13th - 400m Heat Rio time: 11am Sydney time: midnight

Sunday August 14th - 400m Semi-Final Rio time: 8.35pm Sydney time: 9.35am (Monday 15th)

Monday 15th - 400m Final Rio time: 10.45pm Sydney time: 11.45am (Tuesday 16th)

Friday 19th - 4x400m Heat Rio time: 8.40pm Sydney time: 9.40am (Saturday 20th)

Saturday 20th - 4x400m Final Rio time: 10pm Sydney time: 11am (Sunday 21st)

Will post some pics of the uniform when we get the bags tomorrow.


One Week Until Take Off

Hello all! So there's 7 days until I fly out to the Australian team camp in Florida! I've been in a very hard training block the last month but I am feeling very strong and fast and ready to go. I'm flying into Florida because the team are all meeting up in a place called the IMG Academy in Bradenton, Florida to acclimatise to the hot conditions and time zone (it is only a 1hr time difference to Rio). I will be there for 11 days before flying overnight into Rio on the 7th August. Then I have 5 days settling into the village before it's go time!!

Last weekend I went to the Gold Coast for some warm weather training and a few races. I ran a 400m against all the relay girls (2nd 52.40s) and a 200m (1st 23.8s), mix all this in with a few training sessions and time spent at the beach... I left a very happy girl! Amazing what a bit of sunshine and fast running can do.

I've also been busy with a few media commitments since coming home from Europe which is very exciting... I've had a few newspaper articles (see below), and a feature on Channel 9's Wide World of Sports show. I've filmed a segment with FoxSports that will be played in the lead up to the games too. I'm also part of an Optus campaign that has been very popular on social media and is currently showing in the pre-movie advertisements at the cinemas I've been told!

Optus Ad: [youtube https://www.youtube.com/watch?v=h2JfidVMDyA&w=560&h=315]

Articles on my Road to Rio: Runners Tribe: http://www.runnerstribe.com/road-to-rio-interview-with-rising-super-star-anneliese-rubie/

ABC: http://www.abc.net.au/news/2016-05-27/rio-olympics3a-cathy-freeman27s-coach-on-hand-to-guide-austra/7451746

Daily Telegraph: http://www.dailytelegraph.com.au/newslocal/northern-beaches/sport/track-runner-looking-to-make-her-mark-in-brazil/news-story/742ded57f979db7094d5a2f4683db5cb

Daily Mail: http://www.dailymail.co.uk/femail/article-3619039/Meet-Aussie-girls-chasing-gold-track-Rio-Olympics.html

Radio Interviews: RSN: http://rsn.net.au/road-to-rio-anneliese-rubie-athletics/

ABC Grandstand: https://soundcloud.com/abc_grandstand/interview-anneliese-rubie

TV Interviews: Wide World of Sports: https://www.9now.com.au/wide-world-of-sports/2016/clip-ciqq3ahgx003q0hp5u1zfgiii/87625a3d-02bc-4c20-bea9-96353a0e2927

Crowd-Funding Opportunities: The Australian Sports Foundation has set up a crowd-funding fundraising page to help friends, family, supporters & businesses make a tax-deductible donation to help me fund my trip to Rio. See my page here: https://asf.org.au/athlete/anneliese-rubie/

So between training full-time, a bit of travel and these media opportunities I've been flat chat! I'm looking forward to getting into our team camp so I can focus on training and recovery in the final hours.

And finally, I had a fun weekend with my family as they all gathered to support me before I left for Rio. I had a surprise cheer squad at a big training session, and we had a big Brazilian brunch at home to say goodbye too!


I want thank everybody who is part of Team Rubie, near or far, and for all the support I've had from you (especially in the last few weeks) as I prepare for the Olympics!! Couldn't do it without you and I can't wait to represent you in Rio!

A. xx

Europe Training Camp

Hello all! 50 days to go! It's been a whirlwind couple of weeks since the selection trials and I am currently writing this blog from Cologne, Germany. I've been in a hard block of training for 6 weeks now with lots of track sessions, gym and hill sessions which I feel have made me a lot stronger. So my coach and I decided to come over to Europe for a summer training/racing camp to see where I am at and to break up the long training block in the increasingly cold winter weather.

I have been here for one week now and am settled into a nice little house in a very trendy cafe town called Ehrenfeld. We are really close to the track/gym/physios/train stations so getting around is quite quick and simple! I came to Cologne in 2014 before the Commonwealth Games too and really enjoyed the professional environment the Aussies have set up here. I am doing a few races while in Europe too, my first is this weekend in Bydgoszcz, Poland. I am racing a 400m in the 'European Athletics Festival Cup' on Sunday arvo (early Monday morning AEST). Then I am hoping to run a 400m or 200m in either Nancy, France or Luzerne, Switzerland respectively (depending on which race I can get into), and finally a 400m in the IAAF World Challenge in Madrid, Spain.

I'm back home for a month after this Europe training camp to finalise my preparations before moving into the team camp in Florida at the end of July.

It's all very exciting and happening quite quickly but I want to say thank you SO much to every single person who has congratulated me and supported me over the last few months. It's so humbling and really makes this whole experience even more special by having your support. It means a great deal to me and my family to know that 'Team Rubie' spreads far and wide around the world!


Will keep you updated on my races and how training is progressing in the coming weeks. A.x

Rio Olympics!

Hey guys, Very excited to announce I've been selected in the Australian Track & Field team for the 2016 Rio Olympics!

I've had a big few weeks following my selection so I'll try to re-cap quickly.

Olympic Trials

The week after Easter, Sydney hosted the Australian National Athletic Championships & Olympic Trials which ended up being a huge weekend! I ran the 400m heats on Thursday night, and the 400m final on Saturday (which was also Lachlan's Birthday!) As I had run under the qualifying standard of 52.20 three times already, all I needed to do at the trials was win (to gain automatic selection), or come in the top three (to gain discretionary selection).

Unfortunately I came down with the flu Wednesday night so was bed ridden most of the weekend when I wasn't running! This wasn't ideal as my final preparations had been going really well and felt like I was extremely fit and ready to go.

Regardless of this, I ran the final as hard as I could and finished third behind Morgan Mitchell and Jess Thornton. I was pretty contented with this result, although it wasn't the time or result I was hoping for, I knew it could have been a lot worse! Placing in the top three also meant that I was still able to be selected that weekend. So we all waited with our fingers crossed...


during the Queensland Track Classic on March 19, 2016 in Brisbane, Australia.

during the Queensland Track Classic on March 19, 2016 in Brisbane, Australia.

Athletics Australia Selection Gala Night

On the Sunday Night at the conclusion of the Olympic Trials, Athletics Australia hosted a Gala Night to announce the selected members of the Olympic Team. Mum, Dad, Lachlan and I sat on a table with my best friend Ella Nelson and her parents. Ella ran three qualifying standards and won the Trials very impressively so was automatically selected which was extremely exciting! The night was very well organised and really built an Olympic atmosphere, they played videos of all past Olympic Games and had numerous stories of Olympic 'great' moments. After dinner, all the retired Olympians in the room stood up and formed a guard of honour (which Lachlan was part of!!) to celebrate with the selected athletes as they walked on stage to collect their Qantas 'boarding pass' to Rio.

I was on the edge of my seat with Mum and Dad waiting and hoping my name would be called out...I'm pretty sure we were all shaking with nerves! Finally, Bruce McAveny announced as part of the Sprint Group, in the 400m 'Anneliese Rubie' !!! YAY! I started balling my eyes out and couldn't stop crying (unfortunately for all the photos), and gave Lach a hug as I walked through the guard of honour and was given my boarding pass. Was one of the best moments of my life so far.


Screen Shot 2016-04-19 at 7.50.12 pm

Back into training

Since then, I have had a few days off training to recover from the flu and let my body rest. I then made a quick trip to Melbourne to start training with my coach and planning for the next 4 months. I'm in for a tough couple of months training now which will set me up perfectly to start racing in June in Europe. Then the team meets up in Miami, Florida in July for our final preparation camp, then finally moving into Rio in August! It's all very exciting, and I still have to pinch myself every now and then.

Classroom of Hope Fundraising

Lastly, I am fundraising for a charity called Classroom of Hope through their Bag Walkers campaign. They have dispersed 50 bags (that look like school bags) around the world to ambassadors to raise funds for children in Rwanda. Kids in a small village called Gitumba have to walk 5 hours everyday just to get to a school, the walk is unsafe and too long! Classroom of Hope are fundraising to build a school in their village, and so I have pledged to walk 10km with my bag....as the saying goes "walk a mile in their shoes". Every child deserves the right to safe and accessible education, so if anyone has some spare change, I'd appreciate it if you could head over to my fundraising page and donate. Every small amount helps and I'm trying to reach a goal of $1,000.


Screen Shot 2016-04-19 at 8.00.45 pm

Thanks very much for reading, look forward to updating you along my road to Rio!

A. xx

Hunter Track Classic 2016

Hey guys! Over the weekend I competed at the Hunter Track Classic in Newcastle so thought I'd update you on my results and progress for the last month.

Through December/January I was based in Melbourne training with my coach in a pretty tough training phase. The focus of these training camps has been on endurance and strength, so I decided to have a race over the two lap event to see how well my training has been working!

My first 800m for 2016 was at the NSW Club Championships where I ran a time-trial basically on my own. It was a hot and windy day but nevertheless I managed to run a huge personal best of 2:02.52 which I was thrilled with! My time was only 1 second away from the Olympic Qualifier (2:01.50), pointing out positive signs for my fitness.


You can watch that race here:

[facebook url="https://www.facebook.com/121010837927608/videos/1201479966547351/" /]

I decided to run one more 800m, at the Hunter Track Classic in Newcastle, one of my favourite meets of the year. The field was very strong with National 800m medallist Selma Kajan (pb of 2:01.7), but we had the benefit of a pace-maker who was ideally going to run 57-58 seconds for the first lap. I'm quite happy with how the race panned out, it was a little slow through the first 600m but I battled on hard in the home straight and ended up winning in basically the same time as my previous race, 2:02.53!

Watch here (Fast Forward to 41min 35 seconds) [youtube https://www.youtube.com/watch?v=bx0Y4nGhwpE&w=560&h=315]

I'm now back into training, but finally fixing my focus back onto my favourite event, the 400m as I start building up towards Rio! I am travelling to Canberra this weekend to race my first 400m, then moving to Adelaide for the Adelaide Track Classic on the 20th of February. I will update everyone with more details as it gets closer to the date.

Here are some pics from the past few weeks of training/racing!


A. xx


2015 Wrap Up

Hi guys! Sorry for the radio silence since World Champs - I've been extremely busy finishing off uni for the year and getting my Olympic preparations started!

The last 2 months I've been back and forth between Sydney and Melbourne. My coach, Peter Fortune, is based in Melbourne so I try and get down here as much as possible to train with the group. I absolutely love it down here, the facilities are great and I've been able to get a really solid block of training in since finishing uni.

The last 12 months have been amazing and I've learnt a lot!! So I thought it would be fun to wrap up what's happened this year...

December 2014: The beginning of the season started with a bit of a hurdle, as I was in a boot & crutches for a month with a suspected stress fracture in my foot. I had just changed to my new coach and was very eager to begin my training (maybe too eager!!) Fortunately it ended up not being a stress fracture so I was able to build back into training to start racing at the end of Jan.

January 2015: With the new coach came some new training sessions! I became fitter than I'd ever been before and built a new strength base. This newfound fitness lead me to racing a few 800m's running a PB of 2:03.93.


February 2015: Spent a lot of time in Melbourne as I gradually added in some 400m specific training. Raced over the distance a few times but I was focussing mainly on my training at this point.


March-April 2015: I travelled to Perth, Canberra, Melbourne, and Brisbane racing over 400m and this resulted in me winning my first ever National Title over the 400m in 52.77! I was very excited and happy with my progress so far. Also, University Semester 1 started!

May 2015: I travelled to Philedelphia in the US for a relay race called the Penn Relays. Was an awesome experience but mainly we used this as a warm up for the World Relay Championships which were held in the Bahamas! The Aus 4x400m team competed at the World Relays and we performed extremely well, managing to qualify the team for the Rio Olympics - yay!

June-July 2015: I spent these months training really hard at home in Sydney while finishing my studies for the semester. I knew I'd be part of the relay team that was travelling to Beijing in August for the World Championships so I put in A LOT of hard work and tough sessions in the winter weather so I could compete well over there. I raced against the other relay team members in the Sunshine Coast, QLD and surprised myself with a PB of 52.25 in the 400m.


August 2015: Surprise Surprise! My new PB qualified me for the individual 400m at the World Championships. As I landed in Japan, I got an email informing me I would be competing in 2 weeks time against the best in the world. One more preparation race, and one more PB of 52.20 meant I was in tip top shape.


World Championships, Beijing: This is the highlight of my career so far. I ran a huge PB in the heat of 51.69, to qualify for the semi-finals AND a qualifier for the Olympics!! I competed against some amazing athletes (Allyson Felix World Champ) and felt like I held my own. Even though I hadn't expected to run, I didn't feel under prepared and I made sure I took advantage of the great competition, placing 22nd overall and running my second fastest time of 52.04. I then ran with the relay team and we ran the fastest time in 13years by an Aussie team of 3:28.6! Wohoo!

September-December 2015: Back to life, back to reality! Coming back home and getting back into Uni work was hard but I'm glad I was able to complete my studies for the year well. I've been to Melbourne (as mentioned above) and been able to train really well here in preparation for next year! Also, some exciting news... I'm very happy to announce I've signed with Puma. I absolutely love the brand, the gear, and what they are all about. I know they will be with me every step of the way towards Rio, and beyond.

What's Next? I will start racing again in January for the Aussie domestic season, I'm planning to run a few 800m's initially just to see where I'm at and then move into the 400m's again. The Olympic trials are in April, and then I will most likely be in Melbourne or overseas preparing for Rio which starts in August!

Merry Christmas to everyone and I hope you have a spectacular 2016! Thanks for being part of my journey!

A. xx

Beijing World Championships

Hello all! Sorry for the delay in writing any blogs this trip, I've been flat out with all the travel, training and preparations! But a lot has happened in the last few weeks so I will try to bring you up to speed.

Firstly, one month ago in the Sunshine Coast the relay girls and I had a training camp and raced each other over a 400m. Very surprisingly, I ran a personal best time of 52.29 seconds which bumped me up very close to the top 48 in the world! This meant all of a sudden I was very close to qualifying for the World Championships in the individual 400m. Even though I had been training really well this race was a bit of a surprise because it was on a very casual Sunday morning meet, I had a cold, and was basically running out on my own!! So I knew from this race that I had a lot more in the tank. So then a nervous 2 weeks would ensue waiting to find out if I would be selected or not. Either way, I knew I was selected as part of the relay so I was preparing to travel to Tokyo in the beginning of August regardless.


I packed up and left Sydney to meet the relay team in Tokyo still not knowing my fate in the individual 400m. However, just as I landed in Japan I turned my phone on to see that I'd been selected for the individual 400m as well as the relay! Very exciting! That weekend I raced in Tokyo over the one-lap to prepare for the World Championships, and to my surprise I ran another PB of 52.20 seconds.


This is a great sign leading into the World Champs showing that I'm in the best shape of my life and ready to go really fast.

We then meIMG_3947t up with the whole Australian team in Osaka, Japan for our Australian Team Training Camp. This is usually 1-2 weeks before the major Championship to allow the athletes to finalise their training and preparations in a professional environment with all of the team staff, physios and coaches at hand. I trained really well and acclimatised to the incredibly hot and humid conditions quickly which I was pleased with! It also involved a few media commitments which is always a bit of fun too.


Next up we flew into Beijing for the World Championships!! There has been a lot of drama and questions about whether the air quality in China was going to be unhealthy for athletes to compete in. However since we've been here they have shut down the factories and halved the amount of cars on the road. The first day was slightly smoggy but since then (and you can see in the pics below) it has been nothing but blue skies and beautiful weather so it should be great conditions to run in!

IMG_3958We are staying in a hotel with a bunch of different countries such as Russia, Ethiopia, Poland, and Kenya and this is only about 5mins from the Birds Nest. We can even see it from our room! It's really exciting to know I am running in such an incredible stadium and that holds so much Olympic history.

So now down to business... I am running in Heat 1, lane 4 at 10.45am Beijing time (12.45 Sydney time). They are taking the top 3 in each heat, and then the next 6 fastest times through to the semi-finals. It is aired on Eurosport live, and also SBS 2 have a highlights package each day. There is a live stream (but not sure if it's available in Aus): https://www.youtube.com/channel/UCK54EO7U_eGh-Ch1db4OaZg It will be really tough to progress out of the heats l due to the depth and quality of athletes here but I am confident in my fitness and think I have a great opportunity to break the 52 second barrier!! Hopefully that will give me a shot at making it to the semi finals.

You can read my heat draw (running against Allyson Felix the Olympic 200m Champion) here: http://www.iaaf.org/competitions/iaaf-world-championships/15th-iaaf-world-championships-4875/results/women/400-metres/heats/startlist


Wish me luck!!

A. xx

World Relays Wrap and RIO !!

Hi guys, I have returned home from the World Relay Championships and as I am slowly getting over the jet lag I am coming to terms with the fact that we have qualified for the Rio Olympics!! We had the 4x400m on Saturday night against some quality teams such as Nigeria and France. Running the heat we had Caitlin Sargent first, Jess Gulli second, myself third, and Morgan Mitchell fourth. Every single one of us run out of our skin and extremely well tactically which meant we ended up winning our heat in a time of 3:30.7 which earned us a lane in the Final! This in itself means that we have gained an automatic qualification for the Rio Olympics. Coming into the Championships this was our main team goal, and to not only have just completed the goal but knocked it out of the park by winning the heat we were all extremely excited!

Watch here: [youtube https://www.youtube.com/watch?v=jhzy4cPueMM&w=560&h=315]

Between the heat and the final we had a few team management issues which made selection of who would run the final extremely difficult. We had a team of 6 which meant that unfortunately 2 girls would miss out on running the final. We ended up finding out the final running team only hours before the actual race which was difficult emotionally and mentally to prepare for the race. However despite these challenges the team (Myself first, Jess Gulli second, Morgan Mitchell third, and Lyndsey Pekin fourth) stepped up to the world stage and we came 7th, in a faster time than the day before of 3:30.03 !

Watch here: [youtube https://www.youtube.com/watch?v=mZVXlOXzwsk&w=560&h=315]

This experience of running against the best of the world was different to any other Championships, as this time, we held our own and were very competitive! Personally, I have gained a lot of confidence particularly from the Final where I ran the first leg; I handed the baton over in third place (behind USA and Jamaica) in a split similar to my PB of 52.32. I was very proud of each of our performances and our level of professionalism dealing with challenges during the Championships. Our team unity has definitely grown and become stronger because of this trip and we are all so determined to continue improving as a team for the World Championships in Beijing in August and then for Rio next year!

Thanks for your message of support!

A. xx

World Relay Championships 2015


Hey guys! A very warm hello from the balmy Bahamas! We got in on Monday and have been finishing off our final preparations for the heat of the World Relay Championships which is tomorrow evening (Sunday morning Aussie time). It's been a whirlwind trip so far, and unfortunately the weather has been less than ideal here, raining and storming most days. But we are expecting sun and warm conditions tomorrow which is perfect for racing!


To automatically qualify for Rio, we need to finish in the TOP 2 places in our heat, or be in the next 2 fastest times going through to the final. This will secure our berth in the Final on Sunday night AND RIOOO!!!!

So here are all the details for this race:

Heat 1, Lane 2. Main competition will be in Nigeria and France, potentially Cuba. Run at 8:31pm Bahamas time (10:31am AEST) Running order - Caitlin Sargent 1st leg, Jess Gulli 2nd leg, Anneliese Rubie 3rd leg, Morgan Mitchell 4th.

You'll be able to watch the LIVE STREAM from the IAAF Youtube Channel - the link is below:


Cheer for us nice and loudly to make that final!!