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!

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