Club news

Shepparton Runners Club July handicap will be on July 8 (second Sunday) due to may runners being at Gold Coast this weekend.

Remeber to tick going or interested on the Shepparton Runners Club event page here for the handicap. This will make it easier for Chris if he knows you are going.

Frequently check out the Shepparton Runners Club Facebook page. Click on the events tab on the left-hand side to see upcoming faces.

Gold Coast Marathon

Good luck to everyone participating in the Gold Coast marathon, half, 10 km, 5 km

If all runners can post on the Shepparton Runners Club Facebook page here, their distance and bib No it will make it easier for others to follow them

PLEASE SEND ALL RACE REPORTS TO travy@iprimus.com.au

Check this out for some inspiration for Gold Coast.  https://youtu.be/WvEQiUSClG0

I know I shouldn’t focus on one or 2 runners as we wish everyone all the best. This year the Shepparton running festival are supporting Kathy Fuller & Narell Pell with #voice4kidz

Kathy Fuller & Narelle Pell, the incredible team behind Imagine, Believe, Achieve, are completing 12 marathons in 12 months to raise awareness of child sexual abuse.
Kathy and Narelle have also partnered with the GV Health Foundation to fundraise for local sexual assault support service, Goulburn Valley Centre Against Sexual Assault (GVCASA), aiming to raise 100,000 dollars for the service this year!

You can follow these two throughout the year on Facebook by clicking here

Strength training for runners

For runners, the benefits of adding 1-2 strength sessions into your schedule each week can have a profound impact on performance and longevity in the sport. Benefits include increased capability in muscles, joints, tendons and ligaments, meaning they will be better able to withstand the impact of running and therefore decrease your risk of injury.

If you’re new to the gym and don’t know where to start, do some sessions with a personal trainer in the first instance; learning how to train with correct form is essential for avoiding injury and getting the most out of the exercises. Focus on compound movements that you can do in the gym (weighted squats, deadlifts or weighted lunges) or at home (bodyweight squats, bodyweight lunges, plank or other core strength exercises) and be sure to include a decent stretch and/or foam roll session once a week.

My Ride Shepparton

Friday 29th & Saturday 30th June, 2018.
20% off the suggested retail price of all stock in store only!
The stock already discounted will not be further discounted.
No Lay Buy or Special Orders.
Storage is available.

My Ride is a valued sponsor of the Shepparton Running Festival Visit them at 8005 Melbourne Road Kialla.

Runner Profile

Name: Grant Hicks
Age: 40
Occupation: Teacher/Muso

Recent PBs
5k: 17:30
10k:
Half: 1:22:55
Marathon: 3:06:29

What inspired you to start running? 

As kids we were always running around doing something. Footy, cricket, little aths, basketball. The list goes on. And I wanted to continue being active as an adult. Running was a bit more flexible than organised team sports and I really enjoy both the comradery and the solitude of running.

How many years have you been running?

39…

Typical training week:

-Long run (20-30km) on Sunday. Usually in the bush by myself.

-Reps/Intervals on a Tuesday for a total of 10km (including warm up/cool down).

-10k Thursday. Up early and out for a gentle jog.

-Tempo/Parkrun 5km (plus 5km total warm up/cool down).

What training to you do apart from running?
Occasionally some running specific yoga, but nothing in particular.

What are your running goals:

At the moment my goal is to run 4 marathons this year, and if anything, actually back the pace off on race day so I can enjoy the latter stages of each event a little more.

Biggest challenge in running:

Early on, in my teens, I knew I had a pretty awkward looking running style, and was a bit self conscious. It turned me off running for a while. Overcoming that was a challenge, for sure.

Occasionally people comment on the way I run now, and to be honest, I really don’t give a shit. Wouldn’t it be great to have had that philosophy as a kid!

Biggest breakthrough in running.

My biggest breakthrough was about 6 months before my first marathon. Someone mentioned to me that they were doing the Shep Marathon and I started believing that it might be possible for me to do the 42km as well. I think from that point onwards I really developed my ability to visualise myself doing these MASSIVE ass runs. I started taking more of an interest in the different events around Victoria and the athletes participating in them.

Most enjoyable run would be?

Sunday run in the bush is a nice treat to start each week. I really look forward to that!

Or a nice coastal run.

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

With Burning Sensation at Surf Coast Century. Look it up if you haven’t heard of it… And then do it!

Who inspires you:

Inspiration is all around us, and it’s not hard to find if you’re open to it. I’m inspired by anyone who has a goal that they are working towards. I find great inspiration in the amazing variety of terrain in Victoria too. Particularly the Surf Coast. Magic!

Best advice would have been:

Commit/Plan/Train hard/Enjoy your moment (on race day)

Any funny or notable moments?

We were all pretty embarrassed/disappointed at the time, but mentioning getting lost with a couple of fellow runners club members during the SRF half marathon a few years ago always gets a laugh!..

I didn’t know which photo to use

The following was recommended by Chris Armstrong

News, weekly recaps & Brady interviews legendary runner, Mark Thompson and hears all about his dominance in the late 90s early 2000s.
iTunes shortly: https://itunes.apple.com/au/podcast/inside-running-podcast/id1304874265?mt=2

Further reading

For those that are interested here is the blog written by Lucy Bartholomew on Western States 100 mile.

Click here 

Upcoming Races

Club News

CLUB TRAINING, by coach Chris Armstrong.

Tuesday 19th June – Shepparton Athletics Track @ 5:45pm
Thursday 21st June – Princess Park @ 5:50pm

To get all the benefits of the Shepparton Runners Club make sure you have joined up as a financial member. See our website, Danny Selva or Mathieu Ryan.

CROSS COUNTRY HANDICAP

Our 3rd and final cross country handicap for 2018 will be on Sunday 8th of July. First runner will leave at 8:15am, registrations can be taken on the day from 7:30am or preferably, you can register on facebook by either accepting the invite or replying to this message. Everyone is welcome to attend and participate!
Cost:
SRC Members – Free
Non Members – $5

Runner Profile

To make things easier on people (including me) over the next few weeks I will send out the runner profile questions to a batch of about 20 people at a time. This will be done via Monkey Marshal. I will request that you fill out these questions and reply via return email a.s.a.p. so that I have a bank of them ready to go.

If you are not a regular member at parkrun, I will appreciate it if you also sent me a photo of yourself running. This will save Chelsea and me some work.

Thanks

Steven Trevaskis

Nutrition for runners

Last Wednesday I was invited to and attended a talk by Exercise Physiologist Richie Mallows who spoke about nutrition and hydration for the athlete. Also representing Shepparton was Mathieu Ryan. The evening was hosted by Cameron and Megan Wood from SunRunners Yarrawonga- Mulwala.

In brief, the take-home message is 1. Stay away from caffeinated drinks. 2. Consume sports drinks 4 – 8 % Carbohydrate. 3. Eat 30 mins after exercise. 4. Eat protein and carbs after exercise 5. Limit alcohol consumption after exercise as it inhibits repair to sore muscles. 6. Ice baths, compression garments, & massages have minimal benefit. 7. Sports Gels modest but helpful in greater than 60 g CHO per hour. 8. Getting plenty of sleep is of great benefit.

Three things he said were of little benefit, compression tights, ice baths, and massage. I have heard before that compression tights are a gimmick and of little benefit. The other two especially the ice bath I do think are of benefit. Maybe that’s because I prefer the cold and I do like cold bath on my hot legs.

The following is from co-host Megan Wood

Huge thank you to Richie Mallows for a very informative presentation! Big shout out to the 30 interested runners/athletes/coaches who came along, particularly those who travelled from Shepparton, Barooga and Wangaratta ☺
We look forward to having more guest speakers in the future 👍
And lastly – thanks to Yarrawonga p-12 college for allowing us to hold this community event – the staff room was fabulous 👌thank you teachers who helped us set up and lock up ☝
#community #runningrecovery #runningperformance

ATHLETICS VOLUNTEERS RECOGNISED IN QUEEN’S BIRTHDAY HONOURS

Athletics Australia congratulates the recipients of Queen’s Birthday Honours announced last week. Receiving the highest award, Kurt Fearnley is appointed an Officer of the Order of Australia for distinguished service to people with a disability, as a supporter of, and fundraiser for, Indigenous athletics and charitable organisations, and as a Paralympic athlete.

Read more 

Photo of the week

1. Jessica and Steven Trevaskis tail walking at parkrun with some sled dogs.
2. Tara Callingham & Sam Daniel clocking up 50 parkruns
3. Is this the new parkrun distance

Online coaching

Meet Brady one of our passionate coaches. He is a former Victorian Marathon Champion and Australian Half Marathon Bronze Medalist. He is unbelievably consistent suffering no injuries through his successful career. You can read his latest blog at www.run2pb.co •

The story so far and further reading.

To elaborate on the questions from those that are asking me how am I going with my recovery. I have done the following.

As you know for the last few months I have been suffering from a niggling knee injury that developed into an ankle injury. After several visits to several allied health people, I headed off to Olympic Park in Melbourne to see a sports Dr. Diagnosed with weak glutes and biomechanical issues I came back to address the issues.

After discussing my plan with Chris Armstrong, I am now heading into my 4th week of not running. But what I am doing is Pilates, deep water running, body balance, cycling and low impact glute exercise at home. I have completed 3 weeks on Voltaren 50  to reduce the inflammation and pain in my leg. Three weeks ago I had a moderate level of pain in the ankle. Now when I apply pressure I have no pain in the ankle. Three weeks ago I had pain in the knee. I now only have knee pain when I am under load. The exercises I am doing really show me how week my glutes are, in particular, the right glute. I am not saying massages are a waste of time, but in my case they were. I spent a lot of time and money on massages and physio over the last 6 months with no improvement.

Recently I had a chat with former SRC member and now a Maroochydore triathlete Sarah Pye. Sarah has a good understanding of the path I should have taken and where I should be now.

Sarah shares her knowledge and experience here in her blog, Expressions of pye, it’s all about the glutes. All of the exercises in Sarah’s blog are the same as the ones I have been shown. Just pay attention to technique. Feel free to subscribe to Expressions of pye.