SRC E-newsletter Pre-Gold Coast.

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


Check this out for some inspiration for Gold Coast.

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
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?


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:

Further reading

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

Click here 

Upcoming Races

SRC e-news June 22

Club News

We’re in full swing with the final preparations for 2018 and hope that might consider volunteering your time again for this year’s event on the 26th of August.

Volunteers are provided with all the equipment required for the task, full work instructions and onsite briefings where appropriate.  Most briefing sessions will occur the weekend before the event and should only take about 30mins.  Some detailed tasks may take a little longer.

Volunteers will also be provided with a roll, a piece of fruit and drink on event day.  (Collection of lunch supplies from the administration area.)

We are also after people to help set up and pack up on the Saturday and Sunday of race weekend.

If you can help out please contact Nadine Edwards on 0409790751


The Shepparton Runners Club will be having a social night after training on Thursday, July 12. Called Pot-luck

potluck is a  gathering where each guest contributes a different and hopefully unique, and often homemade, dish of food to be shared.

Quiche, Lasagna, or Casserole just to name a few suggestions. Bring your own, it’s potluck

Upcoming Races

Remember to check out the Shepparton Runners Club Facebook page. Here you will find all races most likely attended by SRC members. On the main page, you will see an events tab. Just click on that and remember to click going if you are going so others know and may assist you in carpooling.

Kathy and Narelle.

The Shepparton Running Festival now has Kathy and Narelle’s 12in12 marathons cause as an official charity partner. Follow Kathy and Narelle on Facebook.

Imagine, Believe, Achieve #voice4kidz #gvcasa 

More daylight hours from today on. 

June Solstice in  Victoria, Australia is on
Thursday, 21 June 2018 at 8:07 pm AEST

Runner Profile

Name   Natalie Hicks
Age  39
Occupation  Primary School Teacher

Recent PBs
5k,  22.05
10k,  58.54
Half, 1 hr 52
Marathon Yet to attempt!

What inspired you to start running?

Retired from netball and wanted to try something else. My husband Grant was always a runner and a great encouragement to me. After my second child I decided to give it a crack and once I moved from the treadmill to outside running I began to really enjoy the challenge and the setting and achieving of goals. Great feeling!

How many years have you been running?

3 years

Typical training week
Depends what I’m training for.  Currently 0 days and training for birth!   Usually 4-5 days varying long runs, intervals, hills and recovery runs. Think I have a tendency to over do it and do too much but I just love the feeling of an early morning run and the positivity it sets up for the rest of your day.

What training to you do apart from running

Currently with my No running status I’m using the eliptical and bikes at the gym. Must keep up some strength conditioning, especially with my weak glutes.

What are your running goals

To run again! I get so jealous hearing everyone’s running goals. I’m nervous about the long road back after Kevin’s scheduled birth sometime around Shepp Running Festival this year and hope that everything will work again. My big goal is to do my first marathon before I turn 40 next year.

The biggest challenge in running

Keeping my dodgy left side injury free. Ankle and glutes frustrate me at times. I need to stop being so lazy and keep up with conditioning. I start to feel good and then get a bit complacent.

The biggest breakthrough in running.

First trail run at Surf Coast Century was an eye opener and I caught the bug there for trails. So much fun.

The most enjoyable run would

Leg 1 Surf Coast Century. Those towering cliffs on one side and the crashing waves on the other at sunrise are just majestic.

If you could run in any event where would it be

I would love to do Great Barrier Reef marathon or Queenstown marathon

Who inspires you

Everyone running at Park Run each week.

Ultra Runners boggle my mind.

Best advice would have been

Grant Hicks….”3 kids is a lot”….maybe I should listen to my husband more.


Always wanted to know what Reformer Pilates is like?

Book in for our FREE COME & TRY CLASS
Monday 2 July @ 6.30pm

Give the clinic a call on (03)5831 5400 to lock yourself in and take up this great opportunity!

FIX Muscle Performance 116 Corio St Shepparton

The Story So far and Further reading

For those that attended the session with Paul Ford last Thursday as he taught us about some techniques for strength and conditioning. You will recall him stating that knee pain is not often caused by a problem in the knee. The cause often comes from the foot or the glute. I’ve had an Osteopathy, Podiatrist, Sports Doctor, and now Paul all say the same thing. No one is working on my knee, even though that is where the pain is. I did have some pain in the ankle but that has been gone now for 3 weeks.

The Shepparton Runners Club is looking into regular sessions with Paul Ford in the weeks preceding the Shepparton Running Festival.If you are interested please let Chris Armstrong know.

As I am completing my 4th week of no running & strength training rehab I decided to get a gait analysis.

I booked online at Lakeside Podiatry and was lucky enough to get in the same day. If you want a gait analysis you have to book with Steven Goodwin as he has the treadmill in his room.

His diagnosis was fairly technical so I can’t go into it in detail. The video showed my right food pointing out when it hit the ground putting pressure on my knee. The power of your leg comes from the big toe. My foot was pointing out to create enough power for liftoff. This problem, with the week glute was causing the pain in the knee and the mechanics in the foot were not helping.

Steven Goodwin gave me some advice on shoes with zero lift and also foot exercises with a stretching band.

And as I often mention subscribe to Expressions of Pye, by Sarah Pye for information on elaborating on what I have mentioned here.  Sarah also loves to keep fit by doing triathlon and going to the gym –She is a qualified personal trainer and she loves to lift weights and feel strong.

The importance of the long run
The long run sets distance runners apart. Online coach Ian Torrence looks at the physiological adaptations that occur by running farther, what the fitness gains are, and then talks about managing the length and execution of your long run by following his guidelines in this article at iRunFar.

Lucy Bartholomew

It was super cool and a big honour to be interviewed on iRunFar.comlive.
And it’s really nice to share this goofy picture of me to tell you that you can watch it through this link here:

Polarisation of training
Long-distance runner Ben St Lawrence specialises in the 5,000 and 10,000 metres and is the current Australian and Oceanian record holder in the 10,000 metres. He writes about the polarisation of training in this blog post at Strava. Read the article to find out what it means 🙂

Barefoot running 

It should be understood that barefoot running is
neither good nor bad – it’s just different.

We have probably all heard so much
conflicting information regarding
barefoot running that it can be hard
to keep up with what is the current
best practice. This article will serve as a review
of the current scientific literature comparing the
differences between running barefoot and shod
(wearing shoes).

More here on Page 12

SRC E-News June 15

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.


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!
SRC Members – Free
Non Members – $5

$30 Sportsmans Warehouse vouchers to first female, male, junior male and female along with a complementary BBQ afterwards of bacon and eggs. Come join in the fun!


The Shepparton Runners Club will be having a social night after training on Thursday, July 12. Called Pot-luck

potluck is a  gathering where each guest contributes a different and hopefully unique, and often homemade, dish of food to be shared.

Quiche, Lasagna, or Casserole just to name a few suggestions. Bring your own, it’s potluck

G.V. ATHLETICS  – Their are some interesting developments here  – Goulburn Valley Athletics Facebook page 

QUOTE – The Hume/Goulburn Valley region has over 700 competing little Aths kids – my role as development leader is to create a senior club in Shepparton and Warrnambool.

The Shepp club has the potential to be a hybrid club much like Yarra Ranges, becoming a continuation of the littles club, utilising shared resources and board members.

At the recent NCR AGM, I suggested surrounding LAC’s could each appoint a contact at their centre that would distribute new senior club info, eventually leading to an area committee, providing further competition, coaching and education opportunities in the area.

This is not an overnight project, but I would be eager to establish a committee before the summer season.

Feel free to discuss this idea below, key requirements are coaches and officials.
If you have any advice or queries, I’m available at –


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.


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 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 •

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.

SRC E-news June 8

Club News

Save The Date

The Shepparton Runners Club will be having a social night after training on Thursday, July 12. Called Pot-luck

potluck is a  gathering where each guest contributes a different and hopefully unique, and often homemade, dish of food to be shared.

Quiche, Lasagna, or Casserole just to name a few suggestions. Bring your own, it’s potluck.

Please note the following events and dates

Next yoga session June 14

Next Handicap July 8

June Handicap results

SRC June 2018 Handicap Cross Country

NameGun Time (min)Net time (min)
Lydia Monk29.3023.45 CR
Debbie Harvey29.5429.54
Jason Hunter29.5722.47
Liza Hoffman30.0729.07
Chris Banning30.2019.35
Cadel Nicholson30.2223.27
Hayden Reynolds30.2221.37
Mathieu Ryan30.4020.40
Allan Connolly30.4420.34
Nadine Edwards30.5224.22
Steve Monk31.1221.07
Dylan Scoble31.1520.45
Chris Armstrong31.1618.21 CR
Max Carrol31.2323.53
Shane Colbert31.3325.58
Mel McAuliffe31.5227.17
Adrian Jones32.0124.21
Helen Reynolds32.1827.33
Anthony Nicolaci32.2419.59
Tom Avram32.2620.31
Sao-Mai Tyler32.3030.25
Patrick Tyler32.3024.53
Kate Dainton32.4224.27
Trevor Dainton34.1022.50
Dave Frizzell34.5022.15
Norah Armstrong34.5028.50

Winners are grinners! June Handicap winners. First Female and first across the line Lydia Monk, first male Jason Hunter, and a dead heat for first Junior Hayden Reynolds & Cadel Nicholson. Well done everyone and thanks once again to Sportsmans Warehouse Shepparton for sponsoring the event.

Runner Profile

Name Allan Connolly

Age 49

Occupation Process worker at Campbell Soups


Recent PBs

5k – 19:27,

10k – 41:54,

Half – 1:34,

Marathon : PB 2:55 ( Have not run a marathon for a long time)

What inspired you to start running? I have always enjoyed running from a young age

How many years have you been running? 30+ years


Typical training week Normally it would be a 3 day week of running, Club training nights and parkrun but has increased to 4 or 5 days recently

What training to you do apart from running? none

What are your running goals  – My next goal is to complete a marathon at the age of 50


Biggest challenge in running –  trying to keep ahead of old age

Biggest breakthrough in running At an athletics meet in Melbourne racing against much better runners. I found out I could run much faster than I knew I could. I improved 30sec in an 800m

Most enjoyable run would – be a run that I could talk to people and at the end of it realised we had just run a huge distance

If you could run in any event where would it be – The Comrades marathon in South Africa. They alternate each year with an up run one year and a down run another year. I have run the up run but would love to do the down run.


Who inspires you – No single person inspires me but along the journey many people have


Best advice would have been – absorb inspiration from others achievements

Any funny or notable moments -Too many to mention. I love having fun when I run


Up Coming Races

Shepparton Runners Club Facebook event page is here. This is where we list all the races that SRC members are interested in. This page is updated regularly.

Come November the bare vines of Mitchelton will make for a beautiful place to enjoy during your Shepparton Travel and Cruise Four Vines Marathon or Nokkon Half Marathon

Fou Vines Running Festival Facebook page

What’s next after the Murray Running Festival?

After running along traffic free, riverside paths at the Athlete’s Foot Albury Murray Running Festival…. what’s next?

What about running along traffic free, scenic nature trails?

As well as the MRF, Parklands Albury Wodonga also puts on the Riverina Endurance trail running series over winter to raise funds for their conservation works and to show off the best hills and terrain the border region has to offer.

Curious about local trail running? Have a look at the series website by clicking HERE. The Facebook page also has regular updates and news.

The next race is on June 24 at McFarlane’s Hill, Wodonga, followed by an off road half marathon and 10K over Nail Can Hill and other hills behind Albury on July 29, and the resurrected Fed Hill Challenge on September 2. All events have short and longer options for the beginner and for the serious trail athlete.

If you’re curious about running trails on a marked course and in good company and raise some money for the environment at the same time, give the Riverina Endurance series a thought. There’s a whole other running world out there….

And as another bonus

Narelle and Kathy

Race Report

Race #6 saw Narelle and I head to Traralgon…six days after Adelaide #5.  We also had to factor in the long drive down on the Saturday and then noting we would be driving all the way back home after the race so it all adds up in your pre and post-race recovery.

Narelle had gotten crook again the week leading in so she coughed up a lung or two but still got to the start line.  You will be pleased to know that I didn’t put her in the boot for the drive down, and we still shared a room – race buddies through thick and thin J

It was a cold start to the morning with patches of fog around and we both didn’t layer down till the 30km mark which is pretty unusual for a marathon.  The course was pretty enough and strangely the first half went quickly for us both – The original plan was to slow it down but in the end we just decided to let our ‘legs’ do the talking.  Narelle plan was to also keep running without stopping as far as she could so she didn’t get into a coughing fit.  The course was flat and the majority of it was through the countryside on a long straight dirt/stone path, crossing over the old little bridge.

In the end, we both surprised ourselves with good times,  which were pretty happy about considering this was our back:back marathon.  I was super proud of Narelle being able to back it up – but she was never not going to do it….  our motto #run #walk #crawl… just get  to the finish line J

The Traralgon hospitality was terrific and post-race the ladies had made up pots of homemade soup, sandwiches and cakes ready for the runners – and it was all free!!  It was definitely the first time we’ve been offered a spread like this after any run and we were very grateful!  – with the footy game in play as well – we did wonder if we had just run a marathon or come to a footy game??

Race #7 sees us on the Gold Coast   – see you there


Kathy & I stopped for a coffee in a lovely little town called Yarragon. We started to talk with 2 lovely ladies who had ran the 1/2 marathon today. We told them our story of why we are running 12 in 12. As we went to leave the cafe (lovely little cafe, with great coffee) one of the ladies handed Kathy & I some money to go towards our fundraiser. We were so grateful to meet the ladies. Random acts of kindness are certainly heartwarming 

6 Marathon medals for 2018 so far… just need to add another 6 =12 for the year!
* 25 Marathons for Kathy Fuller
* 22 Marathons for Narelle Pell 🙏

But it’s not about the medals or the marathons. Shepparton’s marathon mums have set a new challenge of running 12 marathons in 12 months in different locations. To raise awareness of child sexual assault.

The aim to raise $100,000 this year. If you want to support them you can donate into the following bank account. 633 000 ac No 143 139 863

Further reading

I know a lot of people have Facebook mainly as a read-only and post very little themselves. I can recommend you adding Lucy Bartholomew to your read list. Lucy is an ultramarathoner who works for Salomon. The Salomon Group is a sports equipment manufacturing company that originated in France. And I think you will see Grant Hicks in a Team Lucy T-shirt every now and then. The Team Lucy was some T-shirts made to support Lucy’s journey to western states. I don’t know of anyone who comes across as effervescent in their personality more than Lucy Bartholomew. Her posts are informative positive and entertaining. Lucy has a 5 km pb of 17:36, and Great Alpine Road Marathon 3:32:36 and earlier this year Two Bays 56km 4:33:57

Lucy Bartholomew primed for Western States 100
Diamond Creek’s Lucy Bartholomew is primed for the Western States 100 in the USA after her recent win at the 22km event at Ultra-Trail Australia, posted a time of 1:49:54 – she had aimed to complete the journey in two hours – and eclipsed the previous record by 15 minutes! Find out more in this article at the Herald Sun.

New gym equipment

BRAND NEW gym equipment launches at Western Park today!

The equipment is completely free to use and will officially launch at 9.30am and 12.30pm on Friday 8 June.

An Aquamoves gym and group fitness instructor will be on hand at the above times, providing demonstrations on how to safely use the equipment, get the most out of your workout and answer any questions.

There will also be free giveaways and musical entertainment – everyone is welcome!

Photo of the month

  1. Nadine Edwards getting over the locked gate at Princess Park during the monthly SRC handicap.
  2. Kate Dainton doing the happy dance
  3. Chris Armstrong concentrating on his technique