SRC E-NEWS March 29

We had 50 runners on the night with many PBs achieved. What made the night even more enjoyable was the atmosphere created by everyone watching and encouraging, it was great to see everyone working hard on the track and being happy with the results and enjoying being a part of the night.

This will be the last track session until October/November 2019. A massive congratulation to Coach Chris (assisted by Norah) for all their hard work in organising these events. It was great to see these events streamed live on Facebook with the knowledge of people watching live while Chris commentated.

Nathan hits out another PB for the 3000 mtrs last Tuesday. A sub 9:00 minute for 3 km = 3 mins per km or 20 km/hr or 40 km in 2 hours. That’s assuming the pace is maintained.

Nadine Edwards receives National Emergency award – Congratulations

Feeling honoured after receiving a National Emergency Medal today for my contribution to the 2009 Victorian Bushfires aka Black Saturday Bushfires. This is a good time to reflect on one of Victoria’s darkest times and remember those who lost their lives, family, friends, homes and still suffer deeply today…I for one will never forget xxx

Murray Running Festival

Good luck to all Shepparton Runners Club members who will take part in this years Murray Running Festival the Sunday.

Details about entries can be found here. website

Mothers Day Classic – Shepparton

Huge thanks to the team at Goulburn Murray Landcare Network for their ongoing support and generosity for our Shepparton MDC event. They will again be there on the day giving away Australian native trees and shrubs. What a wonderful way to honour your mother, daughter, grandmother or a friend this Mother’s Day by planting a tree or shrubs in your garden.

There’s not long to go now before we close early bird pricing for 2019.

Whether you are registering with friends, family, work colleagues or with your local community group, It’s not too late to sign up!

Register now at

SRC E-News March 23

Numurkah results

As you can see from the results table the Shepparton Runners Club had a massive turn out at The Numurkah fun run.

Highlights were

  • Nathan clocked a course record for the 5 km run
  • Chris won the 10 km event
  • In the 10 km we claimed 1st, 2nd, 4th, 5th, 8th, 10th
  • In the 5 km teams event, SRC came 4th.
  • Rory 1st U16 & 11th overall
  • Mason 3rd U16
  • The clock couldn’t separate Mason and Melanie.
  • Norah was 4th female and only seconds off 3rd. She didn’t know it until she finished.

The final 3000m event of the season

Tuesday March 26th we will have our final 3000m event of the season, this will also double as our handicap event for March. There will be 4 grades as per previous events and will be conducted under the same format.

Entries available here –…/1FAIpQLSe3o3h2Yhpu577d6B…/viewform

Cost – SRC Members $0
Non- Members – Gold Coin

D Grade – Start at 6:15pm
C Grade – Start at 6:35pm
B Grade – Start at 6:55pm
A Grade – Start at 7:15pm

Start lists will be updated as entries come in on a separate post.

This year we’re back and bigger than ever (or at least last year) and we can’t wait for you to see everything we have in store for 2019. We’re talking awesome merch, upgraded courses and did we mention our Facebook Group? We’ve made a group that you’ll be able to get all your Four Vines 2019 information from – there will be advice from run coaches, giveaways and most importantly lots of wine puns! (Sip, sip, hooray!)

Shepparton parkrun

It was a beautiful clear and warm morning which saw 211 people running, jogging and walking past the pigeon duck on the course. This week we had 13 were first timers and 35 massive superstars recorded new Personal Bests. Representatives of 4 different clubs took part.

Photos from Numurkah fun run.

And a happy 10th anniversary to these two.

SRC E-news March 15

This weekend

HAVE YOU REGISTERED for this years Numurkah FUN RUN 2019??
CLICK HERE:…/st-josephs-p…/numurkah-fun-run/

Last weekend.



Perfect running conditions saw 203 people hit the track to give this weeks parkrun a go. High-5 alley was also well attended with many of our little people there to encourage and high-5 the runners as they wernt past. Just what we love to see, everyone getting involved.

Perfect running conditions saw 203 people hit the track to give this weeks parkrun a go.


Nathan Stoate ran 42.2 km (full marathon) as a training run at Cobram. His time was 2:49:03 or 4:00 min/km pace average.

Below are the stats from Strava on this run.

This is a massive super impressive effort for a training run. I understand Nathan will run at the Numurkah fun run and I think their is a course record waiting to be broken.

SRC Bunnings BBQ.

Sunday saw the SRC host a very successful BBQ at Bunnings raising just over $1,100.00. Thank you to everyone who helped out.  Special thanks goes to Melanie McAuliffe for organising everything and everyone for the day. Well done superstar.

But the work doesn’t stop. For the month of April, the Shepparton Library will showcase a display of SRC photos and memorabilia. So come on down and check it out during the library trading hours.


Run the course, Seymour.

Below Lila Urquart age group winner at Run the course in Seymour.

Also attending Sam and Tara, Pete and Rory, and Mairead.

Congratulations Tara on second place female.


2019 Victorian 5000 mtr chanps M20

2019 Coles Victorian Track & Field Championships. Saturday 9 March 2019 at Lakeside Stadium, Melbourne. Final of the Men Under 20 5000m.

Archie Reid is coached by Laurie Edmonstone in Echuca

Watch for Archie Reid in red – HERE

Editors Note: – Over the last few months a few people have informed me that the word parkrun had a lower-case p in it. Yes, I know! After the first time I was told, I have made every effort to get it right. I don’t know if it’s the late nights or I have trouble changing the name of something to start with a lower-case, or autocorrect. But I do know and I am trying to get it right all the time.

Thanks for your understanding.

Coming up in March

March 26 from 6pm, we will have a handicap race that night. (assuming a track booking is ok.)

Albury Murray marathon festival website is here.

If exercise is a regular part of your routine, helping prevent injuries is the key to helping you stay in the game. To keep on track, get yourself these simple tools to use at home.

Foam roller

The popular foam roller is reasonably new on the exercise scene and research into its benefits are still ongoing. There are studies that suggest when combined with stretching, foam rolling can help reduce muscle soreness and increase flexibility. The pressure of rolling across areas of the body can help relieve muscle tension and break up connective tissue. Aim to foam roll for 1-2 minutes before exercise and 10-20 minutes after to benefit from its effects.

Read more: 5 ways to use a foam roller, in pictures

Spiky ball

Great for releasing tightness in hard-to-reach trigger points. Wedge the spiky ball between you and a firm surface and slowly move around to create pressure on the point. You can adjust the amount of pressure by moving the position of your body. Try it out on the soles of your feet, front and back of your shoulders, glutes and hip flexors. Some points can feel tender to press against so remember to breathe through it.

Resistance band

The perfect tool for stretching, especially if you have limited flexibility and mobility. Resistance bands help to deepen your stretch while increasing your flexibility. You can lie on your back to stretch the groin, inner thigh, hips, lower back and hamstrings. To stretch your hamstrings, lie on the floor and loop the band around your foot and push it to the sky, and then gently pull on the band so your leg comes towards you until you can feel the stretch. This can also help release tension in your lower back.

Read more: 4 ways to relieve back pain

Heat bag

Having one of these can be handy if you have stiff joints or aching muscles. Applying heat stimulates blood flow and tissue elasticity to help relax the area. It’s important to remember that heat is good for stiffness and aches, but not for acute pain after an injury, like a sprained ankle.


Ice helps reduce pain and swelling in the first 48-72 hours after an injury. Applying an icepack helps slow blood flow to the area and decrease swelling. It can also help prevent stiffness later down the track. If you don’t have an icepack in the freezer, frozen peas will do the trick, just make sure you wrap them in a tea towel or cloth so you don’t burn your skin. Ice your injury for 15-20 minutes every couple of hours, and if there is no improvement within a week, see a doctor or physio.

SRC E-News March 8


What. A. Day. Early morning on a Sunday again to catch up with Dwayne FitzpatrickLuke Whykes and Matthew Nunan over at Cohuna for a Bridge to Bridge Fun Run 6.5km.
I managed to pull off a win in 24:22. My first win in my short running career which is the confidence boost I needed and is the reward for the effort I have put in so far.
Plus indulging at the Waffle House was also reward for effort! Thanks fellas!

– To all Shepparton runners, I am sorry I didnt kit up….

This weekend

Sunday, March 10 – Shepparton Runners Club Bunnings BBQ fundraiser. If you are not helping out with the BBQ remember to come out and buy a sausage Event page

Also, remember to like the Shepparton Runners Club 40th anniversary page here.

Cohuna funrun

Sharleen Batchelor (sorry I couldn’t find the time)

Mairead MacDougall 12.5 km 1:33:24

Rosalie Smith 6.5 km 42:21

Cate Aitken 6.5 km 42:21

Chelsea Nicholson 6.5 km 44:49

Mathieu Ryan Half Mara 2:04:04

Cadel Nicholson smashing it at the school sports.


250 parkruns

Congratulations Trevor Dainton on becoming the 3rd person to clock up 250 parkruns from the home run of Shepparton.

What’s even more impressive is the consistency of the fairly quick times. And considering he has had his 60th birthday these times inspire many others. Well done Trevor, see you at 500.

Upcoming Races.

Early Bird Registration fees expiry at Midnight on Monday 11th March – so if you’re thinking about running in any of our individual running events, sign up today and save yourself some money!

What will happen to the prices after next Monday night?
Mandalay Resources Marathon: $99 becomes $111.
Fosterville Gold Mine Half Marathon: $70 becomes $80.
Athlete’s Foot Bendigo 10km: $40 becomes $45.
Connally’s Real Estate 5km: $10 becomes $20.

PS/ The entry fees for the Mile, 500m, Ekiden Relay, Dinner and Night Ride are all fixed prices, so they won’t budge. But you’d better get clicking and register NOW for the 5km and above.

This event is a great morning out for both families and the serious runner alike. Whether you want to support your kids in the 2km or challenge yourself in the half marathon or chase the single track on the trail runs there is an event to suit you. Program includes: – Half Marathon – 10km Run – 5km Run – 2km Run – 5.4 km Trail Run – 8.1 km Trail Run -13.3 km Trail Run contact: Tracy Carey. email: Visit the website for more details. contact: Tracy Carey. email: Visit the website for more details.

Shepparton Running Festival – Stay up to date on the Facebook page 



Incorporating strength training into your regular routine has a ton of benefits—it not only helps you become a stronger, faster runner, but it helps prevent injuries, too. And while deadlifts may seem intimidating at first, Noam Tamir, C.S.C.S., owner and head trainer at TS Fitness in New York City, says this lower-body move is worth keeping in your rotation for a few very specific reasons.

Deadlifts strengthen your glutes.

The deadlift move recruits a lot of muscles in the lower body, including the hamstrings and the glutes, says Tamir. Plus, your quads get majorly activated as you extend your knees and lift up the weight.

“Since the gluteus maximus is one of the main movers in this move, the deadlift will definitely build muscle on your butt,” says Tamir.

But wait, there’s more—Tamir explains that deadlifts also work your traps, along with your lower, middle, and upper-back muscles. And your entire core gets a challenge, since it’s responsible for stabilizing your spine through the movement.

More here in Runners World

Shepparton Runners Club 40th Anniversary Facebook page here Like us & Follow us.