SRC E-news – Albury running festival

 Club News

Remember that all Tuesday training will be at the Athletics track from 5:45 pm onwards. This wil be every Tuesday in April. This is an optional gold coin donation. It was great to see a lot of people making the donation to the club to cover cost.

April Handicap will be at the Athletics track. April 8, starting at 8 am over 1, 600 mtrs.


Albury marathon 2018 by Kathy Fuller and Narelle Pell

It was exciting to be able to participate in the inaugural Murray Running Festival on Sunday. This would be number 3 of our 12in12 marathon challenge that Narelle and I have now completed for the year.


We took the early start (6am) for the marathon which meant we had gear up with headlights. It was a bit unsettling heading into the bush in the dark on an unfamiliar track with no on-course assistance for direction. We did have a few moments when we had to sanity check whether we had to turn or not!


The course was certainly picturesque with the river and trees distracting you as you ran, however it was not entirely flat; there were definitely some steep hills that most certainly took our breath away.  There were was also a lot of refreshing rain during the run.


It was great to once again see a number of the SRC crew out there on course taking part in the various distances and pulling out some great results with some doing the half for the first time! Awesome effort by all.  


After completing our 3rd marathon for the year, we definitely have sore legs and tired bodies but we stay motivated to the challenge because we are spreading an important message and continue to be a voice for kids in our community by raising awareness and funds to help prevent child sexual assault.


Albury half marathon 2018 – By Sam & Tara

Tara and I decided that overnighting in Albury would be the best start to doing our first half-marathon at the Murray Running Festival. Carb loaded and prepared for an 8am start, the drizzle came and went throughout the morning. Having around 10 members of the SRC gave us all a bit of encouragement. I was very pleased to have stuck with my running plan, that is, don’t bust a gut too early, and Tara was very happy with her pace and finish time. We are so pleased, we now have three more half marathons booked in for the year.

Albury half marathon 2018 – by Steven Trevaskis

I entered the Marathon at Albury. Due to a knee injury my training in particular my long runs were not happening. My long runs were 25 – 30 km.I never went over 30 km and I knew I should. So after contacting the organisers I decided to down grade to the half. On the Thursday before the race I fell off a ladder at work injuring my arm. Although x-rays showed no break I was in a lot of pain and movement was very limited. With the assistance of Panadeine Forte and a few days I was on a road trip with Sam and Tara to Albury.

After picking up our race numbers and meeting other SRC members we headed off to the motel before going out for a pub meal.

At 3 am I was woken by pouring rain but quickly went back to sleep. After a light breakfast, pain killers, and several cups of coffee Sam, Tara and I headed off to the start line.

After starting, my first aim was to settle into a comfortable pace and not get drawn into trying to keep up with someone else. Melanie and Sam pulled away from me early at a pace I didn’t want to try to keep up to. Tara slipped in behind me early. I wanted a pace around the same as I did at Wangaratta 4 weeks earlier. The aim was about 6:48 min/km, but I was going to be happy to finish this one. My 5 km splits were 33:47, 34:04, 33:29, & 34:39. Then 6:50 for the last km and a bit. This got me a time of 2:22:42. So I was happy with that.

My experience of the course. It was super picturesque running on sealed path and gravel path along the Murray river and past swamps through bush land. If that’s all Albury has done for bike paths , they have done a bloody good job. Although I thought there was enough drink stations on course, if it was a hotter day I think they would need them every 4 km not about every 5 km as they had them. The Tailwind drink supplied on course was good and not too sweet. And I am puzzled at their decision to have no bling at the end to save money. They will be posted. Well that’s a first. I am also puzzled at the cut off time for the marathon of 5 hours due to opening roads. We didn’t run on roads. There were 60 entrants in the marathon and just under 400 in total. Will I be back next year. YEP! But I will be staying off ladders and running the marathon.


Albury Half Marathon 2018 – Melanie McAuliffe

It was an easy decision signing up for Albury’s first “Murray Marathon Festival” as my mum and brother live there and I know how beautiful the paths are in the area. So I signed up and worked out a training plan (actually I did that in the reverse order) with a goal of beating my GOR time.

Training for my second half marathon was a lot more relaxing this time around, but in the last few weeks I started to doubt myself as my legs grew heavy and my knee made itself known with regular little twinges taunting me. So I took it easy and did a few little runs and rides while tapering.

Counting down the days and hours was fun with other SRC members and when we all made our way to Albury it was great to all meet at the park on Saturday arvo for bib collection. The weather was a bit crazy that day, it rained, storms loomed and the temperature dropped a little but hey when has the weather ever looked perfect for a planned run. At least it wasn’t 40 deg.

I slept really well (despite being woken by winds and rain during the night), woke on time and was at the park just after 7. The temperature was perfect and the rain had stopped and as we were waiting for the race brief we saw Kathy and Narelle go past having just finished the first 18 kms of their Marathon.

At 8am we were off. And I was quickly reminded of all the hills on the course. The track was beautiful and it took all my will power not to stop to take photos when I passed a pod of pelicans (yes I googled that) and other gorgeous sites. As usual everyone on track was super friendly and supportive and there were plenty of places for spectators to stalk their family and friends on track.

It rained a few times but it was light and perfectly timed as it was starting to warm up and as part of the track was dirt the rain kept away the dust and loose stones.

The course was an 18km loop followed but a short 1.5km in and out. My knees held up ok, at 12 kms I stopped to tighten my braces but by 17 kms they were sore. The hills had taken their toll and on the declines I was running with my left leg out to avoid bending it (it must have been hilarious for whoever was behind me) I made up time on the straights and I managed to keep a pace of around 6.30 for the majority of the run.  Running past the start/finish at 18km was great as you saw familiar faces, heard cheers of support and knew then end was near (and another freaking hill). I had to walk the last hair pin and a little bit on the last hill but once I saw the finish line I picked up the pace (a fraction) and crossed the line. I did shed a few tears when I saw my time of 2:17 as I was sure I was over 2:20.

I quickly found the other SRC members and we cheered home the final runners. We didn’t hang around much afterwards as due to the start times all being an hour apart we all finished within about 30 mins of each other.

Will I be back = YES, definitely. I loved it…..

Negatives: Moving forward if the event grows (and it will) the long staggered starts could be a problem as the Marathoners could literally run into the half marathoners as they start….. There was no bag drop, only 4 toilets and it needs a few more marker/volunteers/water stations and lastly there was NO MEDAL AT THE FINISH LINE ( they are posting them out!!)


Albury Half Marathon 2018 – Dylan Scoble

On Sunday the 25th of March Nan, Pa and I arrived at Norieul Park, Albury. After talking for a little bit we saw Kathy and Narelle run past us while they were doing the marathon. Then Steve, Tara, Sam, Melanie, Pa and I set off for the half marathon, at the start it was a bit crowded but after one kilometre everyone found their pace. I ran with Pa for about three kilometres, then I felt good so I gradually picked up the pace. At about 14 kilometres i ran past Mairead and Steve and Lydia Monk. A little bit later it started pouring down rain I kept a steady pace throughout the whole run and then at the last 100 metres I still had enough energy for a sprint finish. Overall the course was great, it only had a couple of big hills. Now at the age of 13 i can officially run a half marathon, and I am very proud of that achievement. Plus a time of 1:40 i can’t complain with.

Name                                                    Event                                                    Time

Kathy Fuller                                       Marathon                                            04:08:28

Narelle Pell                                        Marathon                                            04:10:30

Dylan Scoble                                      Half Marathon                                   01:40:44 (1st 13-17yo)

Robert Ryan                                       Half Marathon                                   01:47:44

Sam Daniel                                         Half Marathon                                   02:05:21

Melanie Mcauliffe                          Half Marathon                                   02:17:20

Steven Travaskis                              Half Marathon                                   02:23:26

Tara Callingham                                               Half Marathon                                   02:23:58

Steve Monk                                        12km                                                     56:29 (2nd M40-49yo, 6th overall)

Lydia Monk                                         12km                                                     01:06:07 (6th F18-30yo)

Mairead McDougall                        12km                                                     01:14:49 (2nd F50-59yo)


DateMarathonKathy Fuller's time Narelle Pell's time
January 14
February 25Wangaratta4:01:074:09:36
March 25Albury4:08:284:12:30
April 22Okeefe trail Bendigo to Heathcote4:15:374:20:58
May 27Adelaide3:58:264:00:46
June 4Traralgon3:58:154:05:10
July 1Gold Coast4:18:394:08:42
August 26Shepparton3:55:434:0054
September 16Sydney3:55:083:55:07
October 16Melbourne
November 18Queenstown NZ
December TBC













Mother Day Classic

If you can help out with the Mothers Day Classic as a pacer please contact Kathy Fuller or Narell Pell.

Race Pacers
Chris Nicholson 5:00 run pacer
help please 5:30 run pacer
Help please 6.00 run pacer
help please 6.30 run pacer
Sao Mai Tyler 7.00 run pacer


Cranking the speakers to stay awake? You can’t fight sleep, even with loud music. Take a 15-minute powernap. Avoid drowsy driving. For more information please visit:


Please get a good nights sleep before driving to your destination this Easter. Being tired is the equivalent of drink driving.




SRC E-News March 23

Celebrating 40 years of SRC – 1979 – 2019


Club News

Athletics Track – The Shepparton Runners Club has booked the athletics track for the following Tuesdays for our training session.

  • March 27
  • April 3
  • April 10
  • April 17
  • April 24

At this stage the club doesn’t anticiapate any further bookings until Sprng. If this changes we will let you know. So get in now and make use of this opportunity.

Useful links – Do you want to know where the closest 50 parkruns are to you. And it works if you are travelling anywhere in the world. Click on this link and fill in the parkrun name

Well done to everyone that ran at Numurkah this morning. We had the following podium finishers;
Jarrod Minogue – 2nd in the 5km
Gerard Montgomery – 3rd in the 10km
Hayden Reynolds – 2nd in the under 16 10km

In addition, Shepparton Runners Club came second in the 5kms team’s event. (Next year!!!)

Run the Course – On Labour Day last Monday, Tara and Sam did the Run the Course fun run at Seymour. This was a 7.5 km run through the shady golf course. Along with Allan, Kerry and Mairead, SRC was nicely represented. Every finisher received a medal made from a gold golf ball and a bag of goodies. We then took advantage of a bike ride on the Great Victorian Rail Trail nearby. bt Sam Daniel

Murray Marathon Running Festival – Albury

Name Distance
Kathy Fuller Marathon
Narelle Pell Marathon
Steven Trevaskis Half Marathon
Sam Daniel Half Marathon
Tara Callingham Half Marathon
Melanie McAuLiffe Half Marathon
Mairead MacDougal 10 km

NB. Kathy and Narrelle will be running their 3rd marathon this year to raise funds and awareness for GVCASA and the prevention of child sexual assault.

Despite training for the marathon Steven Trevaskis has downgraded to the half marathon due to a knee niggle that has reduced his training.

Remember to check Strava and Facebook from 10 am onwards to see how #sheppresent went.

Cadel Nicholson AKA Delly Nick

Cadels ran 137 Parkruns in Shepparton to make his total 150 parkruns. Congratulations Cadel on 150 parkruns.

Year and Pbs

  • 2015 24:32
  • 2016 24:40
  • 2017 23:27
  • 2018 23:45

Well done Cadel! Massive achieving. You have pretty awesome parents that help make this happen for you! Cudos to these two Chelsea and Chris Nicholson. (QUOTE from Kathy Fuller on Facebook)

 I didn’t organise myself enough to get a runner profile for the week. So instead I did this!

Runner Profile

A less know elite runner in Lee Troop

Lee Joseph Troop (born 22 March 1973) is an Olympic marathon runner from Geelong, Victoria, Australia. He started out as a long-distance track runner and he represented Australia in the 5000 m at the 1998 Commonwealth Games and attended his first World Championships in Athletics the following year. He broke the Australian record in the 5000 m in 1999 and changed to the marathon distance in 2000.

He made his Olympic debut in the 2000 Olympic marathon race in Australia but finished in 66th place after an injury. Further injuries interrupted his next two seasons, but he returned and finished in 17th in the marathon at the 2003 World Championships and 27th at the 2004 Athens Olympics. He qualified for the 2008 Beijing Olympics but despite his aim of making the top-ten, he finished in 60th place.

Best Results
2K 1:00:46 2009 2009 Great Australian Run
5K 0:15:24 2014 Balyang Sanctuary parkrun #99
10K 0:29:03 2011 Lauceston 10km 2011
Half Marathon 1:02:56 2008 2008 Gold Coast Airport Marathon
Marathon 2:10:31 2007 real,- BERLIN-MARATHON 2007

Kate and Paul Dainton

Not bragging but it’s not every day you visit rice terraces and temples, eat a buffet Asian lunch on the edge of a volcano and drink Luwak coffee (Google it). But that’s what Kate and Paul Dainton are doing.

From the Performance Project


I thought about writing this article a while ago, but found it pointless, as it wouldn’t resonate as many people as it would now. Now lets not kid ourselves, we all know that we have stopped striving for our resolution, whether being fitter, wealthier, more compassion. And don’t be disappointed about that as the whole resolution thing has failed us, it’s an impossible mission that only the 1% can achieve.

I wouldn’t expect you to go from A to B straight away, but the resolution makes it sound like that with no struggle, no hardship, hence why everyone makes one and feels good about it.

So why is it so hard? Why is it a plan for failure? Answer → Motiviation.

Motivation is overrated, it comes and goes and is very unreliable. Its that 1% who are motivated everyday and can create change in there life and stick to it. But for the majority, we are motivated for one month, one week, one day and then CBF the next!

SO, what can we do instead? Firstly, drop the tag of resolution, its not a diet that you try for a while then change to the next one, this is a lifestyle/habit change, its lifelong!

Secondly, lets be super, super clear on the end result, the final product, and what sort of emotions are behind it. There is a difference between toning/losing 5 kg, and losing 5kg, dropping 5cms of your waistline to fit into your wedding dress/suit. OR earning 100k in the financial year, and earning 100k to have more financial freedom to do more of things you love or to help disadvantage people.

Thirdly, there is a process to creating a behavioral change, from creating a routine → habit formation → behavioral change. This is the most important part, and where most people fail as they skip the routine and habit formation straight to behavioral change. So, how do we create this routine?

It starts with having a plan, structure and time management around the routine, as people are mostly time poor and excuses will come through not having time. So for example your trying to lose weight, and you know your don’t get home till 8pm, your tired from a long days work, I know for sure the last thing you want to do is cook a healthy meal.

BUT, what if you knew that, and were in the routine of meal prepping when you had time to prepare it all. And in the routine of going to the gym at a specific time each day, or you make adjustments knowing your schedule. Fail to plan is a plan to fail.

When you get really good at structuring and planning your life out for what’s important for you, it becomes habitual, then ultimately a behavior.


SRC E-News March 16

Club News

March Handicap – March 8, Athletics track, 8 am to 10 am. Three 1600 mtrs races.

Event will be created on Facebook shortly. For more information please see Chris Armstrong.

After the handicap we will head back to the clubrooms for a working bee in the garden. Hopefully we will get enough number to make this a fun and quick activity.

Julz Mulcahy

Within the next few weeks, Julz Mulcahy will be leaving the Goulburn Vally for Bendigo. We would all like to wish her well in her new adventure.

Shepparton Runners Club Facebook.

If you go over to the official closed SRC FB page, and click on the events tab, you will see a list of upcoming local races. Also, any races out of town that are of interest will be here as well.  HERE 

By the way, we have just clocked over 400 followers on this page. With 390 on the social page and over 150 newsletter subscribers. Well done us.

Numurkah Fun Run

Numurkah Fun Run – Sunday 18th March 2018

Facebook event page

Run For The Kids

March 18


Runner Profile

Tom Avram

Not everyone will know Tom. Tom has been on the running scene and recently the triathlon scene for about 20 years. Tom has always been a very tidy runner before moving over to triathlons and now focusing a bit more on running with parkrun and the SRC sessions Chris has developed with in the club. One of Tom’s most active years of late when he was in his late 40s he completed the following in 2013

  • Ironman 70.3 – Shepparton 4:42:28
  • IRONMAN Western Australia 10:47:24
  • Shepparton Running Festival (HALF)  1:25:38

From 2014 – 17 Tom has run un 19 minutes every year at Parkrun.

Age 54


5km 17.40

10km 36.15

Half Marathon  81.15

Marathon  3.14

What are your best Triathlons that you have done?


2013 Shepp 70.3 Ironman

time 4.41,  2nd in age category world championship qualifier.


2014 Melbourne Ironman

time 10.41,  (with limited training)


What inspired you to start running?

A healthier lifestyle change

How many years have you been running?

22 years

What does a typical training week look like for you?

Weekly training

20-25km run

50- 60km bike

500m-1km swim.

for now,

subject to change soon,

What are your running goals for the next 6 months?

knock some time off the parkrun pb

couple of half marathons, and possibly the Shepp Marathon

Have you had a breakthrough in your running, if so, what was it?

Train Hard, race easy.

(An Old Cliche)

Where is your most enjoyable place to run?

The Tan


If you could run in any event in the world, which event would it be?

New York Marathon

Who inspires you to run?

Every runner out there having a crack provides plenty of inspiration.

Runners to watch –

Chelsea Nicholson & Kate Dainton

Kate with only 74 parkruns over 3 years improves 1 -2 minutes every year. Kate has 18 PBs . Not to be outdone Chelsea has only 78 parkruns over 3 years and is smashing it year after year. Chelsea has 13 PBs










Year (Kate) Best time
2015 27:34
2016 25:17
2017 23:22
2018 March 22:22


Year (Chelsea) Best time
2015 33:04
2016 32:41
2017 30:43
2018 March 28:54

From Facebook

Simone Masters Well done Chel’s, I still remember your posts about hating running. Awesome effort x


Chelsea Nicholson Haha… I know…. but I think joining the runners club was the trick…. love the the people and the support they give… my archellies have stopped hurting… so its easier to enjoy when it doesnt hurt 

Simone Masters Chelsea, they are great people.

Shepparton Parkrun

Welcome to another edition of parkrun weekly news

It was a big week of PB’s, tourism and celebrations. Read all about it in this weeks newsletter.
We are also chasing some more volunteers for the coming weeks. If you can help please contact us!
We look forward to seeing everyone again this Saturday for event 214. Don’t forget your barcode!

No Food Processor Protein Balls

These healthy no food processor protein balls just require a mixing bowl! Easy, gluten free, can easily be made dairy free and vegan.

 Course Snacks and Bites
 Categories dairy free, egg free, gluten free, paleo, vegan, vegetarian
 Prep Time 30 minutes
 Servings 25 small balls, approximately


  • 1 cup peanut butter – smooth, 100%. Or use a different nut or seed butter
  • 1/4 cup honey or another liquid sweetener of choice
  • 1/2 cup rolled oats – gluten free
  • 1/4 cup desiccated coconut
  • 1/2 cup protein powder – I recommend vanilla or chocolate flavour
  • 1/2 cup desiccated coconut EXTRA for rolling


  1. Place the peanut butter and honey in a large bowl and use a spoon to mix them together a little.
  2. Add the oats, 1/4 cup of desiccated coconut and 1/4 cup of the protein powder to the bowl (i.e. only add half of the protein powder to begin with).
  3. Using a wooden spoon or a sturdy spatula, start combining all of the ingredients together. They should form a slightly sticky dough, with a consistency where it can be rolled into balls. Once the mixture has largely come together, you can test it by rolling a bit into a ball with your hands. If it’s too wet, add extra protein powder until it reaches the right consistency.
  4. Roll heaped tablespoons of the dough into balls, and then roll in the extra desiccated coconut to coat.
  5. Place the balls in the fridge to firm up a little. Leave them stored in the fridge in an airtight container, or alternatively freeze them for a longer life (where they should keep for about 3 months).

Recipe Notes

*Other liquid sweeteners you can use in this recipe include maple syrup, rice malt syrup, coconut syrup and/or date syrup.

*You can use plain rolled oats, sometimes called “jumbo oats”, or porridge oats (which are slightly more finely milled) in this recipe, either should work just fine. Plain rolled oats will give you a more chunky texture.

*Choose a good quality protein powder! The quality and flavour of your protein powder will greatly influence the end result here. I really like vanilla in mine, but occasionally swap it up and use a cacao-containing protein powder for a chocolate hit.

Moist Carrot Cake With Lemon-Vanilla Frosting

Ingredients makes enough for 1 small loaf pan:

  • 2 cups pitted dates
  • 1/2 cup dried apricots
  • 1/2 cup raisins
  • 1/2 cup chopped walnuts (optional)
  • 1 1/2 cup unsweetened plant-based milk
  • 2 cups shredded carrot (about 3 medium sized carrots)
  • 2 cups oat flour (or put oats in a blender and pulse until it becomes completely ground)
  • 2 tsp baking powder
  • 1/2 tsp salt
  • 2 tsp vanilla essence
  • 2 tsp cinnamon
  • 1 tsp nutmeg
  • 1 tsp cloves
  • 1 tsp ground ginger

For the frosting*:

  • 150g organic silken tofu
  • The juice of half a lemon (optional)
  • Vanilla essence to taste
  • 1/2 cup pitted dates
  • 1/2 cup dried apricots (or use additional dates)
  • additional roughly chopped walnuts on top (optional)


  1. Combine the dates, apricots, raisins and milk in a high speed blender/food processor and blend until it is properly chopped (if you like raisins in your carrot cake you can add in the raisins whole later). In a separate bowl combine all the dry ingredients, except the carrots, and mix thoroughly. Pour the wet ingredients into the bowl and stir this for about a minute, or until its all well combined before adding in the shredded carrots and optionally the 1/2 cup chopped walnuts. Taste a little bit and add more spices if you find it necessary. Spoon the mixture into a loaf pan, or whatever pan you are using, and place in a preheated oven at 190 degrees Celcius/375 degrees Fahrenheit for 30-60 minutes, or until properly firm. As you can tell by the pictures the cake will be quite moist and chewy, but it should still hold together nicely.
  2. While the cake is in the oven you can start making the frosting. Combine all the ingredients in a food processor, and blend until the dates and apricots are properly smooth and there is no visual chunks left. Taste a bit of the glaze before you decide to add it on the cake because the taste might be slightly different depending on what brand of tofu you are using, so better safe than sorry. After you have evenly spread the frosting on the cake throw on a small handful of roughly chopped walnuts. It is important that you let the cake rest in the pan for about 10 minutes before cutting it into squares.

Some other ideas for topping instead of lemon-vanilla frosting is to make a vanilla frosting: just skip the lemon, add additional vanilla essence and a dash of soy milk, and throw some chopped walnuts on top.

If you do not finish the entire cake you can store it in the fridge when it is properly chilled. This will also allow the glaze to firm up, and my sister even preferred it after it had been in the fridge for a couple hours.

As always I hope you guys enjoyed this recipe, and be sure to let me know what you thought of it!

SRC E-NEWS Chris Armstrong runner profile and races

Club News

On Wednesday, March 7, Melanie and the committee discussed plans for the SRC 40-year celebration. Planning is in the real early stages. The committee is kicking around ideas on creating a pictorial book with interviews in it. We are also looking for a venue to hold a celebration.

We are also looking at a physical promotion the 40th year in the clubrooms, and also a promotion on social media.

If anyone has got any ideas, please contact Melanie.

Sunday training 

  • Mt Major
  • 8 am start
  • Coffee afterwards
  • Those running for 2 hours, Sam, Tara, Steven
  • 7:30 am leave car park near the library
  • All welcome

Runner Profile – Chris Armstrong
Name – Chris Armstrong

Age – 35

Current PBs – 5km – 16:33
10km – 35:46
15km – 54:47
Half Marathon – 1:16:45
Marathon – 2:48:54

What inspired you to start running? – I used to do cross country in primary school and really enjoyed it, running to my friends places on weekends was the fastest way to get there because i didn’t have a bike.

How many years have you been running? – I played AFL and Cricket into my late 20s, but started to get serious about running again in 2010 – this is an excerpt from a blog i wrote about “exercise and mental health” in 2014 which will give you a bit more understanding

In 2010 one of my best friends who I played AFL (Aussie Rules Football) with in my local town Finley growing up committed suicide. I was devastated, sad and angry. I had fallen out of contact with Nathan as we had both moved away some 12 months earlier, but we kept in contact enough for me to know that he was sad and not his normal happy self. I didn’t have the courage to say…. “Hey Nath, are you ok mate? Did you want to have a chat?” Nathan and I had made a pact that we would run a marathon together, we did all our summer running together for pre season, and felt this would be a great thing to do, something we could achieve together. We kept saying we would do it next year, and then next year and then….. he was gone.

I was devastated to lose a friend, I was sad that there would be no marathon, I was really angry at myself because I was complacent and thought…. “He’ll be OK, Nath is always happy!” I’ll never know if I could have made the difference, but shit I wished I tried. When Nathan passed I vowed that I would run a marathon that year and try to live life to the full, and not to take anything for granted.

blog link here if you want to read the full article –

What does a typical training week look like for you? – at the moment not much as i’m rehabbing injuries, but a “normal week” when things are going well looks a bit like this:

Monday – rest day
Tuesday – 50 minutes at heart rate – 135 bpm or below
Wednesday – Quality Session – 4km warm up, 7 x 1km reps at 10km effort, 1 minute recovery, 4km cool down
Thursday – 50 minutes at heart rate – 135bpm or below
Friday – rest day
Saturday – 5km warm up – 8 x 400m hard with 200m float recovery (during parkrun) 4km cool down
Sunday – 25km at heart rate – 135-140 bpm

What are your running goals for the next 6 months? – I just want to run pain free, i don’t care how far or how long, i just want the pain gone from my hip, back and hamstring.

What is your biggest challenge and what do you do to manage that challenge? Getting out of bed at 4:45am on a Wednesday in the middle of winter to start prepping the body to go out and do a quality session before work. I set my gear out the night before, and i try and embrace the challenge. It’s not easy, but nothing worthwhile ever is, plus i know Brady will be checking strava, so no hiding.

Have you had a breakthrough in your running, if so, what was it? – I think 2017 was huge for my confidence, I’d wanted to break 17:00 for 5k and 2:50 for a marathon for years and last year I finally did both.

Where is your most enjoyable place to run? – The Gold Coast in the middle of winter. You run for weeks on end at home in multiple layers in the dark and freezing cold and see virtually nobody. Then you get up there, it’s shorts and t shirt weather, everyone is happy, at 6:30 the sun is up and people are exercising everywhere, i love it.

If you could run in any event in the world, which event would it be? – The Boston Marathon, I love the history behind the event, and two people i find inspiring also have a rich tradition at the Boston Marathon – Dick and Rick Hoyt – I’d love to get a photo with their statue at the start line and show as much determination as they do.

Who inspires you to run? – I run because I love it, it makes me happy and i love being able to help others achieve their goals. Seeing someone else smile and be proud of their own efforts is a powerful motivator and also serves a reminder of how rewarding running can be.
If i feel down or need a reminder I watch these two videos about Dick and Rick Hoyt, and if you have a spare 10 minutes I encourage you to do so. – Rick and Dick Hoyt complete the Hawaiian Ironman – 3.9km swim, 180km cycle, 42.2km run – The Story of Rick and Dick Hoyt

What was the best advice you were ever given? – “Don’t waste your time comparing yourself to others, put that energy into being the best version of yourself you can be and you’ll never have any regrets”, and “Tomorrow isn’t promised, don’t take today for granted”

Any funny or awkward moments running? – Just before the Gold Coast marathon one year, i entered the portaloo truck, sat down did what i had to do and tried to flush the toilet… it was blocked and steaming turds started flowing out the bottom of the toilet… i left the cubicle, there was a massive line and the next guy went to use it, i just looked him in the eye and said “it was like that when i went in” and he screamed, i was trying not to laugh out loud and got out of there as fast as i could.


Welcome to another edition of parkrun weekly news

Park Run Australia

On International Women’s Day, we are putting the spotlight on our amazing volunteers.

Did you know? Women make up 58% of registered parkrunners in Australia 💚🏃‍♀️

#IWD2018 #loveparkrun


Murray running festical – Albury

March 25

SRC MEMBERS GOING – Tara Callingham, Sam Daniel, Steven Trevaskis, Melanie McAuliffe, Kathy Fuller, Narelle Pell.

Gold Coast

We look forward to seeing everyone again this Saturday for event 213. Don’t forget your barcode!

Did you miss out on entering before the Early Bird price increase?

Check this out….until midnight Sunday 11th March when entering any event at this years 7 News Gold Coast Running Festival you will save 10% off all entries (early bird price).


Written By: Scott Douglas

Tour-de-sponsor with Melanie

Can anyone do better than Melanie? This week she ran to and took a selfie at 5 of our sponsors. The sponsors she visited were Freers, McDonalds, Lakeside Podiatry, Sportsmans Warehouse, and Fix. Can you do better? Remember if it’s not on Strava it did not happen.

SRC E-news Wangaratta Marathon & Fun runs

Wangaratta Marathon & Fun runs


Name Time Age Group.
Trevor Dainton 3:59:03 40+
Kathy Fuller 4:01:07 40+ 3rd
Narelle Pell 4:09:36 40+

Runners known to SRC members

Stacey Barrot 1:21:57 half 18-39 1st
Anthony Nicolaci 1:30:40 half 18-39
Brady Threlfall 34:29 10km 18-39 1st
Megan Wood 22:25 5km 18-39

Half Marathon

Grant Hicks 1:26:47 ……..40+ …… 4th

Chris Nicholson 1:51:03 40+
Kate Dainton 1:51:03 18-39
Mathieu Ryan 1:52:47 18-39
Louise Secomb 1:59:55 18-39
Jarrod Minogue 2:15:35 18-39
Steven Trevaskis 2:24:37 40+

10 km

Steve Monk 46:47 40+
Lydia Monk 46:47 18-39
Sam Daniel 53:44 40+
Cadel Nicholson 54:14 U18 6th
Natalie Hicks 51:11 18-39
Melanie Mcauliffe 57:27 40+
Tara Callingham 1:00:24 18-39
Chelsea Nicholson 1:08:26 40+

5 km

Justine Ryan 36:45 18-39

Kate, Chris , & Mathieu just before the start of the Half Marathon

The happy couple expecting child No 4 in September

An early morning start at the Wangaratta Marathon and Fun runs 2018









Trevor Dainton getting ready for Marathon No1 at Wangaratta 2018.

Race report

By Kate Dainton

It was like a Sunday long run, but with an added bonus of a pacer ( how lucky am I!)  Steady pace until 15-16km when I was going to accelerate… but boom consistent toe & leg cramps (inappropriate words may have passed my lips) No way was I going to stop! Chris Nicholson paced me home and even gave me his last gel as mine had dropped out. Happy dance of a 5min PB. We had a group that tagged onto Chris pacing – which was really cool.

Race report

By Mathieu Ryan

I’m going to admit it straight up. I went into Wangaratta Half Marathon with not enough long runs. Seems to be a reoccurring issue with any event in the first 2 months of the year.

I went out too fast too early, I was caught in that running hype with other runners at the start line. Whoops. The groin and hips paid the price once I hit 16km.

Enough of the negative… let’s get to the positive!

It was super supportive with everyone from SRC supporting one another. Seeing Kath, Narelle, Chris N, Kate, Steve, Grant and Louise with positive words on each pass (Kate not so much towards the end) was motivational. Kate and Chris caught up to me and helped me along for 2kms towards the end which helped me significantly mentally.

It was very proud to have the club supporting one another. Even towards the end, we all stuck around and waited for the last person to cross. Once we caught glimpse of Trevor, Kath and Narelle we all banded together and gave them a shout

Comradery Lydia and Natalie

Race report

Wangaratta half Marathon

By Steven Trevaskis

I am training for the Murray River Marathon in Albury on March 25th. The Wang half was just a test run to see where I was up to. Chris Armstrong has been following my training on Strava and reading my weekly comments on a FB page. On the Saturday before the Wangaratta half marathon Chris said to me, good luck and be kind to yourself. I think he knew if my time shot out to one I was not happy with due to my knee niggle I would be disappointed and hard on myself.

Sunday came and as per normal I left Shepparton with no time to spare if I needed it. I got to the start line just in time to see Trevor, Kathy, and Narelle off in the Marathon. I then had 15 minutes to get my race number and go to the loo before the half started.

Dotted throughout the half marathoners I spotted the Shepparton Runners as we all had our SRC purple tops on. As the race started I tried to settle into a 6:30 min/km pace. After about 3 km I knew I wasn’t going to maintain this so I slowly let it slide to 6:40 min/km. After 5 km I locked my pace into that of the blind runner and his guide runner. We changed positions about 10 times never getting more than 50 mtrs in front of the other. We spoke to each other as we passed. How the hell did he know it was me passing him. With 3 km to go with the average now at 6:50 min/km I picked up the pace. I crossed the line with a time of 2:24:00 and an average pace of 6:48 min/km, 15 minutes slower than last year.

I was happy with the result. I ran all the way, with only one scheduled walk break at 11 km. And I got to chat to the blind runner when he crossed the finish line.


A couple of things that I was pleased with on the day after I crossed the line. Every SRC member was in their purple top. Not that that was compulsory, but it was good to see. Also after I crossed the line, everyone waited for what turned out to be an hour to see our marathoners run across the line. The coffee and donuts supplied by Kate kept us nourished just in case we had to wait a long time.  Well done to Trevor, Kathy, and Narelle. I think Kate still has a tear in her eye.



Race report

By Trevor Dainton

Well done to everyone who competed at Wangaratta and in particular all those who did a PB.

As a member and competitor the support from SRC people during and after the events was fantastic.

During the event our members stood out in our new colours and it made it easier to give support to fellow runners as we passed each other.

Congratulations should also go to Justin and Sharon for what was a well organised and successful event.

Personally I learned a lot from the event and in particular how not to run a marathon and I look forward to smashing my time at my next marathon at either Gold Coast or Shepparton.

It also emphasised to me just how impressive Kathy Fuller and Narelle Pell have been in turning out marathon after marathon.

My knees were screaming at me for the last 10kms and have asked for and will be rewarded with a well earned rest this week.

Good running.

Trevor Dainton

Race report

By Tara and Sam

On Sunday, Sam and I took on the 10km run at Wangaratta. After an unpleasantly early start from Shepparton, we got to Wang in time for multiple loo trips and to see the start of the full and half marathons. As we lined up for the 10km start I was busy chatting to Natalie and Mel and completely missed the starter gun so was swept up with the crowd! I have a habit of going too hard too fast and being overexcited then dying at around the 2km mark, so I really forced myself to slow down and go at my own pace, which was super hard, but I was rewarded with feeling pretty comfortable the whole way and getting myself a PB, not quite the sub 60 minutes I was dreaming of but it was pretty close! Sam took it easy and enjoyed the run, cruising to a comfortable finish time of 53 minutes…which is what he planned! It was a great day with heaps of SRC purple singlets making a big presence, it was awesome to be able to spot the shirts in advance and cheer people on!

Wangaratta Marathon and Fun runs community teams result.

Please see the you tube link below. Despite SRC punching about our weight again we didn’t win under the rules and we didn’t get the second draw prize.

Runner Profile

Norah Armstrong

Name: Norah Armstrong

Age: 33

Current PBs:

5km 26.04, 10km 56.42, 21km 2.15

What inspired you to start running?

I wanted to do a fun run so signed up for the 10km at Numurkah Fun Run. A volunteer and his young son rode their push bikes next to me and picked up the witches hats. The son asked his dad if I was the last runner? “Yes mate, he replied.”  Chris met me with 1km to go ready with encouragement. I gave him nothing and kept going. I came dead last.

I came away from that very determined to get better.

How many years have you been running?

4 years

What does a typical training week look like for you?

Tuesday and Thursday SRC training

Saturday parkrun

Sunday long run

What are your running goals for the next 6 months?

Numurkah 10km

Gold Coast 21km

Shepparton 10km

Melbourne 21km

What is your biggest challenge and what do you do to manage that challenge?

Initially it was self confidence. I didn’t want to run with anyone. Going to parkrun changed that. Everyone is so supportive. Thank you Allan & Kerry Connolly.

Have you had a breakthrough in your running, if so, what was it?

Running more than once a week, listening to Chris, executing the plan and pacing.

Where is your most enjoyable place to run?

Angelsea along the beach and trails

If you could run in any event in the world, which event would it be?


Who inspires you to run?

Chris because he is so patient and even when I tell him I can’t he’ll try to help.

What was the best advice you were ever given?

You don’t have to run fast all the time

Is there anything else you’d like to share like a funny moment, or something inspirational?

I want to thank the SRC. Since coming on board 12 months ago and seeing the progress everyone has made has been great. It’s been hard work but rewarding to see the progress, PB’s, photos and smiles.


Norah Armstrong

 Sportsman’s Warehouse

Shepaprton Runners Club are excited to be partnered with Sportsmans Warehouse (SW) for 2018. SW are offering 10% off Full Priced Footwear and Clothing for all members who are SW Chase the Feeling (CTF) Rewards Members (plus earn points on every transaction).

We are currently in the process of building the database for Sportsmans Warehouse. Can you please let Mathieu Ryan know if you are a member or not so everyone can start receiving your discount.


The team at Fix MP have extended their Yoga offer for another 3 weeks.

For the next 3 weeks, Shepparton Runners Club members have access to Yoga sessions on Tuesday morning at 6:15am for FREE! 

All you have to do is call the team at Fix MP on 5831 5400 and reserve your spot.

Shepparton Parkrun

Welcome to another edition of Shepparton parkrun weekly news

Nothing beats pacer week and great to see all positions filled. We look forward to seeing everyone again thus Saturday for event 212.

DateMarathonKathy Fuller's time Narelle Pell's time
January 14
February 25Wangaratta4:01:074:09:36
March 25Albury4:08:284:12:30
April 22Okeefe trail Bendigo to Heathcote4:15:374:20:58
May 27Adelaide3:58:264:00:46
June 4Traralgon3:58:154:05:10
July 1Gold Coast4:18:394:08:42
August 26Shepparton3:55:434:0054
September 16Sydney3:55:083:55:07
October 16Melbourne
November 18Queenstown NZ
December TBC

March handicap

Back by popular demand, the 1600m handicap is locked in for March.

Shepparton Athletics track.

10-12 people per race
Cost – Members $0, Non-Members $5
Registrations – via facebook or on the day from 8am
First Race – 8:45am
$30 Sportsmans Warehouse voucher for winner of each race

Mothers Day Classic – Shepparton

The Shepparton event is in its sixth year & offers participants a 4km walk & a 4km & 8km run!

Can’t join us on the day, don’t worry, while you may not be able to join us in body, you can still join us in spirit by registering as a ‘Support us in Spirit’ participant! Follow this link to read more, or make a donation towards breast cancer research!

THE SHEPPARTON RUNNERS CLUB will have a team in the Shepparton MDC. Organiser Kathy Fuller is also asking for pacers on the day. So if you can help out and pace or marshal or want to help on the day in any other way from 8:30 – 10:30 am please contact Kathy on 0404091758

Shepparton Running Festival

Now’s the time to…..RUN!

We have events suitable for all ages and abilities. Our certified accurate course is known for being flat and fast, ideal for those looking for a PB, stepping up a distance or a beginner runner.

See you in Shepp!

Fast flat track, certified accurate course

The stunning Victoria Park Lake is the centrepiece of the Shepparton Running Festival.

Launching within the next few days.

Remember to like and Share all SRF Facebook posts.