Club News

40th ANNIVERSARY LOGO HELP
With the SRC 40th Anniversary celebration plans underway we are putting the call out to all our creative runners to help design a commemorative logo for the year.
It can be simple, crazy, a tribute to the old school logo, a rework of the new or a mix of everything. Or it can be as simple as a stamp on the current logo. Please submit all ideas by the 30th of June 2018 to melmason@live.com.au or via Facebook messenger to Melanie McAuliffe
Please note it doesn’t have to be perfect as we can refine it with modern technology.

Meeting reminder – 40th Anniversary Committee will meet after the handicap this Sunday

June Handicap – It’s cross country time again. Registrations are available on the day from 7:30am, first runner leaves at 8:15am. You can also register on Facebook by replying to the event to say that you’ll compete on the day. The course has had lots of positive feedback and was a great event last month. The Facebook event page is here

Runner Profile

Name Sarah Clack

Age 27

Occupation Dairy Extention Officer

Recent PBs 5k 24:14

10k, 52:28

Half, 2:11:08  I have only ran the distance once in a training run. A distance I have wanted to do the last two years at Shepparton Running Festival but was injured.

Marathon Haven’t attempted yet.

What inspired you to start running? Wanting to maintain fitness while at uni. Only got more regular 5 years ago.

How many years have you been running? Would say 5 years and dabbled for a couple before.

Typical training week Currently netball season so netball training is Tuesday and Thursday with game on Saturday. Try to do a run Sunday and/or Monday and then Friday depending on how I am feeling. Pilates on Friday nights.

Goals Complete a half marathon and get consistently below 25:00 min for 5 km.

Biggest challenge in running Keeping the body injury free. I tore ligaments in my ankle 2 years ago which means other ligaments have more load and I need to strengthen these areas. And the other would be  mental barriers.

Biggest breakthrough in running. Being able to pace myself.

Most enjoyable run would be one which feels easy but is a good time.

If you could run in any event where would it be ? I don’t know. I just enjoy running for fitness and stress relief.

Who inspires you ? Me maintaining fitness.

Road to recovery

• Steven Trevaskis

A few people have asked me how I got on at Olympic Park Medial Centre last week, so I thought I would tell all.

On Friday, May 25 I headed down to Olympic Park Medical Centre to see a sports Dr in regards to ongoing pain in my foot and knee. I spent 45 minutes with the Dr as he poked, prodded and twisted me. His diagnosis and recommendations is as follows,

Right Peroneal Tenonitis
Tight Knee Patellofemoral pain

Kathy and Narelle

Imagine, Beleive, Achieve  Facebook page

Race Report – Adelaide #5

With the 12/12 one of the main thing for Narelle and I is avoiding (or minimising) injury and keeping our health at optimum, so leading into Adelaide we had to manage both.  Narelle got sick with the flu on Monday and was hit for six, and my shoulder had deteriorated considerably over the last few months to be fully locked out so I had to work in a shoulder hydro treatment between #4 and #5 to break down the scar tissue (which also meant 10 days of no running) and I continue with physio twice a week to continue to get it moving (big thanks to Aaron Plant!)   Narelle took a visit to Phil Chua the guru naturopath who provided her with a magic potion and by Saturday she was ready to go… although in a marathon you don’t really know how your body will go until you get well into the run.  Adelaide turned on the sun for us and we had great conditions (although a balmy 21 to start with – it dropped down to around 16/17 -perfect!) The course was really scenic  with a mix of flat and gentle hills (we love a mix as it gives the body a chance to use different muscles) – The course stuck close to the Torrens river weaving around Adelaide Oval, the Convention Centre and past the zoo (we even heard the lions … and was very glad they were on the other side of the fence!).  Narelle and I both ended up doing our quickest time for 12in12 sofar, so we were pretty happy with that considering our lead up.  Race #6 sees us going to Traralgon  – this weekend!  So a back to back… the plan.. to slow it down and use it as a ‘recovery’ run..if that’s possible ..  See you at the finish line!

#voice4kidz #12in12.

Cheers Kathy and Narelle

Date	Marathon	Kathy Fuller's time	Narelle Pell's time
January 14	Hobart	3:59:21	4:06:11
February 25	Wangaratta	4:01:07	4:09:36
March 25	Albury	4:08:28	4:12:30
April 22	Okeefe trail Bendigo to Heathcote	4:15:37	4:20:58
May 27	Adelaide	3:58:26	4:00:46
June 4	Traralgon	3:58:15	4:05:10
July 1	Gold Coast	4:18:39	4:08:42
August 26	Shepparton	3:55:43	4:0054
September 16	Sydney	3:55:08	3:55:07
October 16	Melbourne
November 18	Queenstown NZ
December	TBC

 

Club News

St John’s Ambulance – Defibrillator Delivery and Training

Date:     Thursday 24^th May 2018

At:          Clubrooms

Time:    7pm (following running)

The club will supply some food for those that are staying.  Could you please let Rosalie Smith know if you will be attending.  Email:  ringrosebss@gmail.com

Training sessions & Membership. 

Please note- the Tuesday training session with Chris Armstrong coaching is not put on for free for the public. The sessions are provided and paid for by the Shepparton Runners Club.  These sessions are free to Shepparton Runners Club members. If you want to take part in these sessions we invite you to join the Shepparton Runners Club.

To become a member of the Shepparton Runners Club please visit our website https://sheppartonrunnersclub.com.au/ and click on the tab Join us.

Regular Tuesday sessions are at the south end of the lake, with the following track sessions at the Shepparton Athletics Track all from 5:45 pm.

• Tuesday May 22^nd
• Tuesday June 19^th
• Tuesday July 24^th

And the Shepparton Runners Club also provides an easy training session on Thursday from Princess Park. Even though this is an easier session, you will find all good training plans have an easy mid-week session.

Runner Profile

Name Paul Dainton

Age 40

5km – 19:34

Half marathon – 1:53:00

What inspired you to start running?

For fitness and health benefits

 

How many years have you been running?

Since started running around Princes Park in Carlton when we lived down there, I have been running on and off for fitness for years.  Through work a few years ago I got asked to compete in the Corporate Triathlon in Melbourne so have been more seriously into fitness ever since

 

Typical training week

Varies depending on what training for – last year and through to end of summer was training for half Ironman and triathlons so swimming and riding a lot as well but now concentrating on more running mix of distance and intervals, though I’m not strict and just do what I feel (or have time for).  However, my favourite exercise which I do at least a couple of times a week, and have done for quite some time, is a variety of high intensity strength training in my shed.

 

Goals

Hopefully a full Marathon – either Shepp or Melbourne, but the idea of full Ironman is still lurking in the back of my mind

 

The biggest challenge in running

My biggest challenge is planning and training sufficiently for an event – niggles/injuries and finding the time to train particularly when Kate is training for these distance events too

The biggestt breakthrough in running

Discovering the importance of variation including sprints, intervals and high and low intensity periods.

 

Most enjoyable run

Generally, when on holiday just casually running or trails or paths in the hills or by the beach – along the beach in Bali recently comes to mind.  But the most enjoyment (or sense of achievement) I have got from one particular run is from the Half Ironman last year.  Leading up I was worried about how I would perform (or even if I would finish) and after getting off the bike was struggling (my chicken legs were not made for pumping pedals!), but I seemed to only get stronger in the run and although run time was still around 2hrs, passing many that had overtaken me on the bike and finishing well, is something I’ll never forget

 

If you could run in any event where would it be?

No place or length specifically, just any event by the beach or hills where it’s not too hot!

 

Who inspires you –

At the moment – Kurt Fearnley.  I have always admired him when seeing in him compete in the Olympics or listening to his speeches, but after watching his final event – Gold in the wheelchair marathon in the recent Commonwealth games – I decided to read his book.  Now after learning of his life story including training and competing and the details of crawling the Kokoda track and crawling around on the deck of the winning yacht in raging seas in the Sydney to Hobart, I have drawn on this inspiration daily.  Incidentally, he calls his wheelchair his “legs”.

 

Best advice would have been –

We have all had the advice, but I didn’t listen or care for a long time – eat properly.  Advice now would be to do some research on this as what we are being told is not necessarily the best advice, and although not for everybody, give a ketogenic diet a go.

 

Any funny or notable moments –

Can’t really think of anything funny, but fun and notable – experiencing Mad Cow Mud Run and Bright Spartan Race a couple of years ago with Kate.

 

Cheers

Paul

Up Coming races

Next

Euroa parkrun launch.

46 Kirkland ave Euroa. Google maps and more information here 

Remeber to click going on the above link so other know you are going

All other events are here under the event tab, and remember to click going if you are going so other people know who else is going.

 

Further reading

– The things you learn as you get older

The older I get the better I was.

– Steven Trevaskis

Up until 10 years ago, I could rely on youthfulness to run long distances in a time I was happy with without getting injured. During the week I would run 10 km two -three times per week, and on the weekend I would run 20 or 30 km on Saturday with 10 km on Sunday. Every session was run at about a 5 min/km pace. Races up to a half marathon weren’t run much quicker. This worked for me without injury and I could run up to 4 marathons per year doing this training. Add on about 10 birthdays and the body started to say I can’t continue doing this and just because it worked before something now needs to change.

So along comes Chris Armstrong and a lot of research all stating the same thing. The biggest wake-up call was to run your long runs at a slower pace. If I was doing a 20 -30 km every Sunday it shouldn’t be at race pace with an aim of a PB every week. What worked before was now wrong. Well, it was wrong before but I didn’t know any different.  Everything I read backed up what Chris was telling me. The idea behind this slow long run was to conserve energy so I wasn’t fatigued for the shorter quicker sessions during the week.

Also, the other thing I needed to learn was dealing with injuries and little niggles. Niggles now are seen to be part and parcel of running in later years. And again several people from elite runners to triathletes pointed me towards deep water running as a method of recovery and low impact training.

Set new types of goals was now the order of the day. I’m pretty sure lifetime PBs are in my past. Thankfully, running provides such a diverse range of events and goals to achieve for all of us, no matter where we started or where we are finishing. Complete a set series of races in your hometown or further afield. Take on the challenge of a new distance or discipline like trail racing. Raise money for charity. Look for age-specific competitive opportunities and get the thrill of competition from going against your peers. Time isn’t the only way to measure success, and with sensible and perhaps a bit of creative goal-setting, the thrill of success can be still just as strong.

Each of us ages differently, but we all hope to ensure our relationship with running stays strong for decades to come.

Using Sue Olley as an example. Not only an awesome athlete she also made an intelligent move about 4 years ago. After clocking up a handful of marathons, halves, and 10 km races before hitting  60,  she now only runs parkrun. Sue is well on her way to completing parkrun-alphabet.

I have Gold Coast marathon on the wish list and Melbourne marathon on the to-do list. This year will be Melbourne marathon No 15 for me.

Deepwater running – I will be adding deep water running into my training plan while I am battling a knee and foot niggle. I have added it to my training recovery 3 times per week for now and when I start a training plan propper I will add deep-water running in on one day per week.Deep water running is just jogging in water deep enough that your feet don’t touch the bottom. As simple as it sounds, though, it offers many benefits. Deep water running is not only a commonly recommended rehabilitation tool for sports injuries, but it’s also a fitness and accelerated training method used by athletes and exercise fanatics everywhere.

To find out the correct technique for deep water running here is the link. https://www.youtube.com/results?search_query=pool+running

Steven Trevaskis

– Expressions of Pye.

I have a full body superset workout. You will need a little bit of space for the walking lunges and a chair or bench for the dips. If you don’t have the space to do the walking lunges, you can substitute with alternating lunges.

Please support the SRC sponsors.

Lakeside Podiatry 

NOW OPEN UNTIL 7:30pm WEDNESDAY NIGHTS🌛

We know it can be hard to find time for appointments, so we are making it easier than ever before to see one of our Podiatrists.

Don’t ignore that foot or ankle pain any longer! 👣