SRC E-NEWS April 26

Upcoming Races

The Bright Fun Run on Sunday, 28 April 2019 is the major fundraiser for Bright P-12 College.

There will be something for everyone with a carnival atmosphere to complete this fun-filled family event.

The event includes road runs and trail runs. You won’t find a more picturesque running course, surrounded my tree-covered hills, mountain fresh air and a crystal clear creek.




Event website 

The O’Keefe Challenge returns in 2019, with a night bike ride on Friday, and trail running events on Sunday.

Following the path of the original railway in 1888 the trail passes through spectacular natural bushland, farmland and waterways. Completed for cycling, walking and recreational running in 2015 the O’Keefe provides the opportunity to get off the bitumen but on a not so daunting surface for those who are either off-road or road running and cycling enthusiasts.


Kids 500m
Kids 1 mile
42.2km Solo
42.2km Ekiden Relay

Event website 


Back by popular demand, the very popular Runner profile is back. As we have a lot of new members I thought I would start off with coach Chris.

Runner Profile

Name – Chris Armstrong

Age – 36

Current PBs – 5km – 16:33

10km – 35:46

15km – 54:47

Half Marathon – 1:16:45

Marathon – 2:48:54

What inspired you to start running? – I used to do cross country in primary school and really enjoyed it, running to my friends places on weekends was the fastest way to get there because i didn’t have a bike.

How many years have you been running? – I played AFL and Cricket into my late 20s, but started to get serious about running again in 2010 – this is an excerpt from a blog i wrote about “exercise and mental health” in 2014 which will give you a bit more understanding

In 2010 one of my best friends who I played AFL (Aussie Rules Football) with in my local town Finley growing up committed suicide. I was devastated, sad and angry. I had fallen out of contact with Nathan as we had both moved away some 12 months earlier, but we kept in contact enough for me to know that he was sad and not his normal happy self. I didn’t have the courage to say…. “Hey Nath, are you ok mate? Did you want to have a chat?” Nathan and I had made a pact that we would run a marathon together, we did all our summer running together for pre season, and felt this would be a great thing to do, something we could achieve together. We kept saying we would do it next year, and then next year and then….. he was gone.

I was devastated to lose a friend, I was sad that there would be no marathon, I was really angry at myself because I was complacent and thought…. “He’ll be OK, Nath is always happy!” I’ll never know if I could have made the difference, but shit I wished I tried. When Nathan passed I vowed that I would run a marathon that year and try to live life to the full, and not to take anything for granted.

blog link here if you want to read the full article

What does a typical training week look like for you? – this is subject to change depending on what I’m training for but currently a “normal week” looks like this

Monday – rest day – strength work in the evening
Tuesday – 50 minutes at heart rate – 135 bpm or below

Wednesday – Quality Session – 3km warm up, 7 x 1km reps at 10km effort, 1 minute walking recovery, 3km cool down – strength work in the evening
Thursday – 60 minutes at heart rate – 135bpm or below

Friday -complete rest day

Saturday – 3km warm up, Quality session 30 – 50 minute session at between 10km and half marathon effort,  5km cool down

Sunday – 23-25km at heart rate – 135-140 bpm

What are your running goals for the next 6 months? – To run consistently and injury free, Race the half marathon at Gold Coast in July and see if I can go under 1:18 again.

What is your biggest challenge and what do you do to manage that challenge? Getting out of bed at 4:30am on a Wednesday in the middle of winter to start prepping the body to go out and do a quality session before work. I set my gear out the night before, and i try and embrace the challenge. It’s not easy, but nothing worthwhile ever is, plus i know Brady will be checking strava, so no hiding.

Have you had a breakthrough in your running, if so, what was it? – I think 2017 was huge for my confidence, I’d wanted to break 17:00 for 5k and 2:50 for a marathon for years and I finally did both. I was lucky enough to also run my half marathon PB so lots of positive memories from 2017.

Where is your most enjoyable place to run? – The Gold Coast in the middle of winter. You run for weeks on end at home in multiple layers in the dark and freezing cold and see virtually nobody. Then you get up there, it’s shorts and t shirt weather, everyone is happy, at 6:30 the sun is up and people are exercising everywhere, i love it.

If you could run in any event in the world, which event would it be? – The Boston Marathon, I love the history behind the event, and two people i find inspiring also have a rich tradition at the Boston Marathon – Dick and Rick Hoyt – I’d love to get a photo with their statue at the start line and show as much determination as they do.

Who inspires you to run? – I run because I love it, it makes me happy and helps me control my anxiety and i love being able to help others achieve their goals. Seeing someone else smile and be proud of their own efforts is a powerful motivator and also serves a reminder of how rewarding running can be.

If i feel down or need a reminder I watch these two videos about Dick and Rick Hoyt, and if you have a spare 10 minutes I encourage you to do so. – Rick and Dick Hoyt complete the Hawaiian Ironman – 3.9km swim, 180km cycle, 42.2km run – The Story of Rick and Dick Hoyt

What was the best advice you were ever given? – “Don’t waste your time comparing yourself to others, put that energy into being the best version of yourself you can be and you’ll never have any regrets”, and “Tomorrow isn’t promised, don’t take today for granted”

Any funny or awkward moments running? – Just before the Gold Coast marathon one year, i entered the portaloo truck, sat down did what i had to do and tried to flush the toilet… it was blocked and steaming turds started flowing out the bottom of the toilet… i left the cubicle, there was a massive line and the next guy went to use it, i just looked him in the eye and said “it was like that when i went in” and he screamed, i was trying not to laugh out loud and got out of there as fast as i could.

Interesting Articles

Why are middle-aged marathon runners faster than twentysomethings?
According to data from Strava, runners in their 40s are ahead of younger rivals when it comes to running marathons. Find out more at The Guardian.

4 training mistakes most marathoners make
Training for a marathon is a balancing act to fit everything in and get the right intensity to succeed, without overdoing it. Training Peaks takes a look at 4 training mistakes most marathoners make: obsessing over the long run; training at inappropriate intensities; inconsistent & unbalanced training.

8 tips that will keep you running safely at night
If you have to run in the dark, Women’s Running has some tips tips to follow that will keep you running safely at night (or early in the morning), and some of them are a good idea for daytime running too, like carrying ID.

Sinead Diver: the Irish woman chasing an Australian record in London Marathon

Bushy Park down by the Thames, Tuesday morning, five days before the London Marathon, and Sinead Diver is finishing her last bursting run ahead of Sunday’s race. Now comes the easy part: jogging, sleeping, eating, and the gentle acclimatisation.

All the hard work is done, her motivation complete, and for an Irish woman running for Australia – as Diver is happy and proud to put it – there’s not only one but possibly three target times in mind.

“I’m very excited to race, and a bit nervous of course, as always,” she says. “Training has been going well, a good lead in, and London is one marathon I’ve always wanted to do, given it’s so close to home. It’s my first of the five marathon majors as well, and I want to tick them all off, at some stage.”

By home, Diver will always mean Belmullet, in west Mayo, even if her home for the last 17 years has been Melbourne, Australia. Hence the gentle acclimatisation to London, where her journey from late running convert to one of the leading women marathon runners in the world continues apace on Sunday – and a possible shot at the fastest marathon times ever run by an Irish and/or Australian woman.

More here 

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