SRC E-News Nov 1


SRC Presentation night

Shepparton Runners Club presents the 2019 Presentation and Awards Dinner on Saturday 7th December at the WB Hunter Pavillion, Princess park from 5pm

PRICE: $20 per adult & $10 per child | Drinks at bar prices | Jumping Castle, Lucky Door Prizes. All welcome (kids, grandkids, parents, partners) RSVP by 3rd November and to be paid by 7th November. Tickets can be purchased at

SRC Bunnings BBQ

November 23.

Melanie has a roster set up for the BBQ. Please see her to put your name down on the roster. Every hour every volunteer helps.

Runner Profile

Adrian Jones

List of PBs.

Best PB changes every day – Most Days Lived.

Parkrun is 22:24.

10km to just under 49 (in Club Run).

How long have you been running?

Started less than 5 Years ago.

Never been previously able to run any distance – used Couch to 5k to get started to be able to actually run the distance. Started running basically to get fit and helped drop 20kg of weight. Initially speed was very slow but was able to build this.

What do you do other than running for exercise?

No other exercise – I am not a gym junkie and not into bike riding as whenever I ride it always into the wind.

What other activities fill your time?

Strangely enough I work full time – I do like to get out and walk my dogs – who thrive on the opportunity to get out. Plus of course my family with six grand kids.

Do you have any rituals before a run?

Monday Wednesday and Friday I am up at 5:50am and by 6am I start running – generally 5 to 6km sometimes 10km if I am preparing for something and I start slowly and gradually build up – I don’t have a warm up as such but I do start like a warm up probably because I am still asleep for the first 2km. The other days are evening sessions with the club, Parkrun and usually a gentle run or walk on Sundays.

Do you agree that anchovies are awesome?

You can not go wrong with pineapple.

What future goals do you have with running?

I was going to do the half marathon last year before I got injured so looking to do this next year.

Will Seb ever run a full marathon?

It is hard enough to get him out to run let alone a full marathon and the short answer is no.

Do you have a favourite event or place to run?

I have enjoyed the 3 Run for Kids events I have done and enjoyed achieving 5 Minute per KM in first event of this over 14km. Looking to running Melbourne Marathon next year and also the City to Surf in Sydney – enjoyed the Sydney Bridge run last year.

Have you considered an international event?

Only thing I have done is doing Parkrun in UK & Ireland in 2017 – looking forward to doing the same next year in May.

Adrian Jones

The Four Vines Experience

The Four Vines Running Festival experience is running and weaving through four working vineyards, it’s sprinting up the finish straight and sipping wine as you cross the finish line, it’s about spending an afternoon in the sun with family and friends at the Finish Line Festival. It’s more than a run and in 2019 we’re also raising funds for the local Nagambie and Bailieston CFA brigades.

When entering please select the Shepparton Runners Club team. The Shepparton Runners Club has 12 runners #sheppresenting. This is a fun event on an extremely picturesque setting.


Grow a Mo in November and win a prize! The best Mo will be awarded at presentation night. More details to come

Run Against Violence

What is it – Run Against Violence is a volunteer-based, member association established to use running and other sporting activities as a conduit for engaging the broader community in family violence prevention.

Starting 22 November 2019, groups of up to 20 people can walk or run 1300km from Broken Hill to Sydney. The route retraces the real-world 2017 StepsTogether Ultramarathon. This Challenge is the only opportunity you have to run this route, virtually. More than 2200 people across the world participated online in our last Challenge. This year we expect it to be even bigger.

The best part is that while you’re having a heap of fun, you also get to be a super-hero. By taking steps together, you will make your community a better place for others.

We are on a mission to create a positive culture within our local communities, to remove the stigma and social barriers that often stop people from talking about their experiences with violence and asking for help when it is needed.

Our approach is inclusive.  We believe that anyone can be a target or perpetrator of family violence and that we all have a role to play in prevention.  Whether you run, walk or roll, everyone is welcome

How can runners get involved

A few years ago Mairead Macdougall, Megan Wood, myself and a few others captained by Julie Brock Thomas participated in the Run Against Violence virtual challenge. time our team was heavily stacked with marathoners that could clock up big weekly km. This year it would be good to have more participants in our team and not rely on the marathoners. You don’t have to be one of the 150 SRC financial members to participate in this virtual team challenge/cause. EVERYONE IS WELCOME

The entry fee will go through Julie, so don’t enter directly yourself. PLEASE ADD YOUR NAME WHEN MAKING THE DEPOSIT SO JULLIE KNOWS WHO HAS ENTERED. HER BANK DETAILS AREJulie Thomas BSB 063698 AC No. 10298179

Frequently asked questions click here.

Recipe of the week

Sundried Tomato, Spinach, and Cheese Stuffed Chicken

Two large chicken breasts
3/4 cup Kraft Sun Dried Tomato Vinaigrette Dressing & Marinade (salt and pepper and olive oil would also work fine)

1/2 cup sundried tomatoes
1/2 cup roughly chopped spinach
1/2 cup feta cheese
1/2 cup mozzarella cheese

Marinade the chicken breasts in the dressing for a few hours (I actually skipped this step. I just dumped some on right before I cooked them because I was doing it last minute).

With a large sharp knife, carefully cut the chicken breasts like hot dog buns. Don’t cut all the way through.

Open the chicken breasts up where you cut them and layer on the remaining ingredients. It’s okay if you can’t fit all of it in, you can just leave some out. Just squish in as much as you can.

Stick a couple of toothpicks in near the opening to keep it all together.

Heat up a pan (I used a cast iron skillet) and sear the meat on both sides. You can lower the heat and continue cooking the meat on the stove until it’s done or, if you’re using a cast iron skillet, you can put the pan in the oven at about 190 c.

You could also just completely cook it in the oven on a baking sheet if you don’t feel like searing it. Just make sure you cook it until the center reaches 73 c. on a thermometer.

SRC E-News Oct 25


Get your registrations in for Sunday’s 5km handicap –

Sunday October 27, first runner starts at 8:15 am. BBQ afterwards. Click on the link to register.…/1FAIpQLSffD5zWXel1Hwu5N…/viewform…

Start list is taking shape with 24 confirmed so far. Chris was busy last Thursday measuring out a new 5 km handicap course. But you have to come Sunday to experience it.

Runner Profile

Chris Nicholson

What prompted you to join SRC? 

I joined the SRC a couple of years ago after attending a few of the SRC monthly handicaps and subsequently had got to know a lot of the existing members.  I saw the SRC as a group of likeminded runners where I could attend training sessions and also seek advice from that ultimately could improve my running.  Up until that time I was doing most of my running on my own and in hindsight doing most of it too quickly.

Which distance/event is your favourite?

I like Half Marathons.  The distance and effort level seems to suit my running style best.  It seems to be a happy medium between the hard faster speeds of the 5-10 km and the long endurance effort required in the Marathon.  I also like that fact that unlike Marathon training, the training required for the Half does not eat into my family time as much. 

Do you have any routines/OCD stuff before a run?

When training for an event I like to simulate the race conditions as much as possible.  This simulation will include sessions where I run close to the distance (albeit at a slower rate i.e. close to 40 kms in Marathon training) wearing exactly what I’m going to wear on the day, down to the underwear.  I will also simulate the Gel and fluid intake. It’s a mental thing for me so I know what to expect when I’m running the actual race. Also I can look back on the training when it hurts during the race and tell myself you’ve run this distance before so suck it up princess and just get on with it. 

Are you married to any brands/products?

I have joined the cult of Steigen and will only purchase their socks now.  I currently wear Brooks and find that I can get super high mileage out of their shoes compared to other brands which is important as I currently average somewhere between 60-70kms a week so I tend to go through at least 3 pairs of shoes a year.  As someone that is prone to cramping in longer events I also swear by Crampfix.  It tastes awful (Think swallowing extremely salty vinegar) but what ever is in it works miracles.

Should pineapple ever appear on pizza?

Yes.  I love pineapple, the more the better. It’s those little hairy, salty, fish that should be banned!

Got any bucket list events you’d like to participate in?

I had running a satisfactory time in a Marathon on my bucket list which I managed to do at Shepparton this year so I’ve ticked that box and moved on.  After hearing Coach Chris and others talking up the Gold Coast I’ve locked in that, along with the rest of the running members of my family, for next year in July.  I’m also going to give trail running a go.  I like the thought of running through the bush rather than suburbia so I’m hoping my dodgy ankles can take the strain of the uneven ground.

What hobbies other than running do you have?

What is there life outside of Running????  I like being outdoors with my family, particularly in the bush. So anything that gets me out and away from crowds of people gets a tick from me.

Upcoming events?

21.1 kms at the Goldfields Trail Run in late November is about the only thing I have locked in for the rest of the year, that and running a PB at parkrun!  

Melbourne Marathon

My 1st Marathon.

Felicity Hall

I distinctly remember standing in a big circle at my first Tuesday night running session. Everyone was sharing their goals for 2019 and mine was to finish the Melbourne Marathon in October. I’d only just started running, I wouldn’t have even ran 10km before, so to think I was only giving myself 10 months to do the training in was a little daunting.

After months of training it was time. I had a terrible night’s sleep the night before, I lost count of the amount of times I checked my alarm. I remember Chris saying ‘get a good night’s sleep the night before the night before’ and how true that is!

D-Day – Walking down to the MCG from my hotel the atmosphere was electric, everyone seemed to be walking in the same direction, anticipation and excitement filled the air. I got to the ‘G’ just after 6am and parked myself in the biggest toilet line in history!  But hey if you have to wait around, it might as well be in a toilet line!

I made my way to the start line and found the 4:30-5hr group, and I was so excited, this was it. Gun goes off and we all set off, nice and steady, over the start line and I press start my watch. ‘Start slow and finish slower’ I heard someone say.

Got to Fed square and over to my right I spot Nat, Grant and Tara. Yes, I’m not alone in this! Grant was fantastic, our coach for the day. We were blessed with his tips, pacing and encouragement, it was amazing. I truly am grateful for finding those guys a long my way.

Got to the 10km mark – didn’t even realise. 20km mark started to feel a little tightness here and there. Gels and extending my stride definitely made the body feel better. 36km mark both quads cramp at the same time!! Another gel and quick walk/ stretch and they release.

A long the entire course it felt like people where all cheering for you! Little kids handing out lollies were the best! Seeing yellow and purple tops pass by, giving encouragement to each other really lifted you. Running down Brunton Ave, seeing all the SRC people, hearing them cheer felt fantastic, nearly done. Run into the MCG and it really hit home that I’d done it. As I’m running around the ground, I see my family and friends in the stands. I crossed the line (something I’d done 1000 times in my head( and pressed stop on my watch and started crying! I just thought what an accomplishment!!

It was such a great experience and 1 I won’t forget for a very long time. Thankyou so so much to Chris and Norah Armstrong and all the SRC, what an awesome bunch of people!

Official time 4:48:31

Where in the world are Sam & Tara

Run report: Precint 18 parkrun.

While on holiday in Malaysia last week, we had planned on participating in a parkrun out in the suburbs of Kuala Lumpur. In the lead up I followed them on Facebook, and saw a request for volunteers that coming Saturday. I popped off a message to the RD, and next thing I know, Tara and I are pacers in our first go at voluntourism. It was a balmy 28 degrees, with 85% humidity, but we learnt from the previous week at another parkrun to take a towel from our hotel to soak up the sweat. We made some new friends, and helped out at our favourite Saturday morning activity.

Week Nine – International parkrun Voluntourism, more holiday eating and 20 weeks to go

Tara’s entrée

The Road to Nagoya


Click here to read Tara’s blog

SRC E-News Oct 18 post Melbourne.

Runner Profile – Kirsten Arthur

Why do I run?

I run for me. I run for my own headspace and me time. Running makes me happy and keeps me sane. I love race day, the comradery, the adrenaline at the finish line and the sense of achievement, but I never race to beat anyone except myself.

What other physical stuff do you do?

Other than running I do weight sessions at the gym and compete in Triathlons. To date I’ve done three half ironman’s, it was to be four until I had an altercation with a sting ray in my warm up swim so didn’t even make it to the start line. Doh!

Will you ever attempt a marathon/ ironman?

I’d like to think one day I’ll compete in a marathon. The Boston marathon is on my bucket list though the qualifying times are insane so will have to get my but in to gear if I’m going to make that one happen lol! Will I complete a full IM….. I doubt it but never say never.

What kind of event is your favourite?

My favourite events are Olympic distance triathlons and 10k running races. I’m definitely not a sprinter and just find both distances are fun but don’t require hours and hours of training.

Got a funny story about running/ an event?

To be honest I think my biggest what the moment in sport is definitely the aforementioned sting ray altercation. I mean who would have thought out of the 100s of other athletes entering the water that day I would be the numpty that stood on the stupid thing. Funnily enough it didn’t enjoy it’s morning wake up call.

What’s coming up for you race wise?

Race wise I have the Melbourne half ahead of me which is my main focus atm. I have a time that I’m looking to crack though will all depend on how I feel on race day. After that I have signed up for the four vines race just for a bit of fun. I mean who doesn’t love a glass of wine at the end of a race. Enough incentive for me to enter 😉

Can you tell us about your coach?

My coach at the moment is my amazing Dad. Dad was an international rugby referee in his younger years then took up coaching afterwards. He’s probably a bit old school in some of his training methods but he has always gotten the best out of me. And bonus he probably knows me better than anyone including how hard he can push me and when to back off. I’m really looking forward to toeing the start line in Melbourne in a couple of weeks as this one is for him.

Well done to everyone who ran today, by my count we had 28 participate today which is a fantastic effort. It was great being able to stand together in the village and cheer everyone home. There were many PBs and lots of good memories made today, it’s a credit to you all for the hard work you put in! If i’ve missed anyone, please let me know and i’ll make amends. Also big thanks to Lesley Ryan and Kasey Scoble for your work as support crew, it was greatly appreciated!!

SRC Melbourne results

Nathan Stoate – 2:46:11
Vic Bovalino – 3:17:26
Stuart Shaw – 3:26:26
Trevor Dainton – 3:33:07
Kate Dainton – 3:42:37
Anna Turnbull – 3:52:32
Laura Smithers-Shaw – 4:09:28
Hamish Reid – 4:11:33
Jodie Redfern – 4:39:24
Felicity Hall – 4:48:31
Grant Hicks – 4:49:18
Natalie Hicks – 4:49:19
Phillip Healey – 5:07:09

Special mention to former member Stacey Barrot who ran 2:57:25 and was the 10th female overall. In 2015 Stacey ran her first marathon in a time of 4:17:53. Over the last 4 years Stacey has worked hard on the training and diet. Well done Stacey!

Half Marathon
Chris Armstrong – 1:28:50
Chris Banning – 1:39:29
Kirsten Arthur – 1:46:56
Amanda Heard – 1:49:21
Kathryn Obrien – 1:51:43
Norah Armstrong – 1:54:27
Robert Ryan – 1:54:28
Rob Hearn – 2:00:55
Helen Reynolds – 2:11:07
Steve Hicks – 2:37:43

Hannah Torres – 53:25
Chris Harvey – 56:06
Debbie Harvey – 57:49
Rosalie Smith – 58:22
Cate Aitken – 65:44

Norah Armstrong – Melbourne Half

2019 was my fourth half at Melbourne. The goal was to go under 2 hours officially as 2018 result was (2.00.28). The plan was to run with Rob Ryan and see how it went. 

The SRC crew was well represented across all events and I looked forward to see how Nat, Felicity, Jodie, Stacey and Vic went doing their first marathons. 

I did leg 4 at Surfcoast Century 3 weeks earlier and pulled up well from 24km. 

We got to the start line to see Kate, Laura, Felicity, Trevor, Hamish and Anna before they started the marathon at 7am. Back to the toilet line before heading to the start at 8am. Sell out in all events bar the 5km this year and 12k in the half (about 3k more than 2018). It was cool, sunny with a light breeze. Conditions were perfect. 

The start was congested and I took it steady as we made our way past Flinders St station onto St Kilda Road at about 5.20 pace. We saw a girl running in Blundstone boots. It was great to see Kirsten Arthur at 3.5km, Amanda 6km, Chris Banning 9km and plenty of go shepp’s along the way. Gel at 12km sweet sweet lemon drizzle. 

I kept the pace best I could and watched the marathoners pass on the right as we ran up the left side of the road and it became congested. A left turn at 17km downhill to Sturt St then an up hill section under the tunnel to Linlithgow Ave. The pace slowed and had to work to not loose time. The footbridge to go. I really dislike this part as it kills the momentum. “Come on Norzy let’s do this”. Go time past the SRC crew on Brunton Ave (thanks everyone that really helped). I gave it all I had left to the finish line into the MCG and crossed in 1.54.33 and a PB by 2 minutes for the half. 

Congratulations to all the SRC members who ran at Melbourne. I was really proud to see everyone get those results after much hard training. 

Thanks to Rob Ryan for pacing today such a great day and I hope you had fun out there. 


Norah Armstrong

My First Half Marathon! – Amanda Heard

A short 6 weeks of training and I was ready for my first half marathon! I was definitely feeling nervous and anxious leading into the race a few days prior. I wanted everything to go perfectly, down to when I would be consuming water, gels, picking up the pace and placement at the starting line (yes sometimes I am a little OCD). We left the hotel around 6:45am and missed the last tram into the city from our hotel, so we had a brisk 2km walk to the starting line. My aim was to keep an eye on the 1 Hour 50 pacer which I could see about 30m ahead in the line up. The gun started and it was chaotic and my heart was pumping. I got through the first 8km pretty quickly and I was feeling good, I saw another Purple and Yellow member and I was pleased to see Norah looking so strong. I hit a physical wall around the 12km mark with my Heart Rate a little too high around Albert Park Lake, wondering why I am doing this and whether I should continue!? I eased up the paced slightly and refocused on getting to the 16km mark and having my next gel. The 12km to 16km was definitely the section I found the hardest. Once I made it to 16km, its only PARKRUN to go! It was great to see and hear more Purple and Yellow on the side lines cheering with about 500m to go, running into the MCG is as magical as it was 14 years ago. Happy with the overall time of 1:49:26.

Salomon Road Trip – Albury – Wodonga

Co-hosted by Lucy Bartholomew

Come and be a part of this great event, try on some new Salomon Speed Cross 5’s, sweat up a storm in the gym, enjoy the local trails on a group run then have a well-deserved snack or two.

Lucy Bartholomew, Majell Backhausen and Mathieu Doré are inviting you to join them for a specially curated day to learn about all things running, strength and conditioning.

Come and be a part of this great event, try on some new Salomon Speed Cross 5’s, sweat up a storm in the gym, enjoy the local trails on a group run then have a well deserved snack or two.

MEETING LOCATION: Vice Fitness Albury | 299 Townsend Street, South Albury 2640

S&C SESSION: 45mins
RUN SESSION: 60mins | 8-12KM

11:30am: That’s a WRAP
8:30am: Meet + Sign Up + Shoe Fitting
9:00am: Welcome + Introductions
9:15am: S&C Session Lead by Mathieu D. @VICE Fitness Albury (45min)
10am: Group run (1hr)
11am: Q&A Session + Prizes
11:30am: Thats a WRAP

Further reading

  • The road to Nagoya – blog by Tara Daniel
  • Eliud Kipchoge – Sub 2 hour marathon
  • Brigid Kosgei – New women’s marathon record

The Road to Nagoya

  • By Tara Daniel


Part Eight – 21 weeks to go, a holiday and a stomach bug…

Tara’s blog here

Eliud Kipchoge the fastest marathoner in history.

As most of you now know Eliud Kipchoge was the first person to run a sub 2 hr marathon.

So what does he eat.?

The diet of the athletes in Kaptagat was quite a surprise to us. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and repetitive.

It seems as though so many Western athletes obsess over macros, supplements and exorbitant protein consumption, tailoring their diets to facilitate peak performance in training and rapid recovery.

Not so in Kenya. During our stay we ate with the athletes on multiple occasions; what we observed may surprise you as well. Their diet is predominantly a whole food plant-based diet. Most of the food is locally grown, organic, direct from the surrounding farms.

The protein consumption of the athletes is also quite low. Most athletes rarely eat meat more than once a fortnight; it is considered an expensive luxury, especially by the athletes who aren’t under management. So, what is it that they are mainly eating?

There are several staples that most meals seem to revolve around:

Ugali: made from maize meal, it is cooked in water to form a sort of corn cake. This staple is very high in starch and is very bland, lacking much in the way of flavour. Many meals in the farm-stay were served with an almost insurmountable pile of ugali on the side.

Managu: a dark leafy green, somewhat like spinach. This is normally eaten after being sautéed in water and some oil, however some athletes we spoke to even cooked the leaves in milk!

Cabbage: prepared in a similar way to managu.

Beans: generally a type of red bean, probably the most protein-rich food we frequently saw athletes eating (other than milk, eggs and occasional meat).

Bread: the athletes seemed to eat bread quite often, as well as chapati (an Indian style flat bread similar to naan). They would frequently eat plain white bread for breakfast, including immediately after finishing the weekly long run (30/40km).

Rice: frequently combined with beans.

Eggs: often fried and eaten alongside a dish of managu and ugali. Potato: boiled and eaten alongside ugali.

Snacks: the most frequently consumed snacks were fruits, such as bananas. Many athletes also had a daily rendezvous at 5pm to drink a cup of porridge (millet, water and sugar) and hang out as the day concluded.

Drinks: lots of chai! Sweet milky tea that the runners seemed to drink all day. For most of the athletes, the amount of sugar consumed purely through chai would be over ten to fifteen teaspoons per day! There were very few electrolyte containing sports drinks consumed, most just had water. Some athletes would also drink sodas during the day.

In an average day, the athletes we lived in close proximity to would rarely consume foods outside the above list. A couple of the athletes in Eliud’s group would consume electrolyte powders following long runs, however other than this we did not see anyone consuming supplements, protein powders or recovery products.

It could be argued that the reason a lot of the runners ate this way is because they cannot afford to buy more expensive foods; many of them live on only a couple of dollars per day. However, when we discussed the topic they insisted the combination of ugali and managu is one of the secret weapons of the Kenyan athletes.

Many people would be alarmed by the simplicity of the dietary regime followed by the athletes, how low the protein content is, and how little meat is consumed by the athletes. However, with such a large number of elite long-distance athletes subsisting on a very similar formula, it’s hard to argue with the results.

The lack of variety in the diet was something that really surprised us. Another thing that I was continually struggling to understand was the lack of flavour in most meals. In markets that we visited there was a plenitude of spices and flavourful foods, yet these seemed to be completely absent in the diet of the athletes, and what we were served in our accommodation.

The diet was almost purely unprocessed fruits, vegetables, legumes and cereals. This alimentary regime is not unique to the athletes we spent time with, it is the diet adhered to by most people in Kenya. This same array of food is on offer in most local restaurants. The mountains of ugali served with each meal take a little while to adjust to, but by the end of our stay, the starch-laden fare that we were served in the farm-stay was something I looked forward to with great anticipation.

Something else that piqued our interest was that the athletes completed most workouts – including forty-kilometre tempo runs (averaging around 3:15min/km) – in a fasted state. Some may have had some chai or a small morsel of food prior to commencing, but the runs are completed without assistance from coaching staff – and there are no pauses during the workouts – meaning that athletes aren’t drinking during these long runs and most of the time the first calories consumed are after they get back to camp.

— — —The above is an excerpt from the new book we just released.Eliud Kipchoge. History’s fastest marathoner. An insight into the Kenyan life that shapes legends.

Women’s marathon world record shattered by Kenya’s Brigid Kosgei

Eliud Kipchoge stunned the world by running 42.2km in less than two hours on Sunday — but a day later came a “more astounding” feat.

Kenya’s Brigid Kosgei shattered Paula Radcliffe’s 16-year-old world record Sunday, winning the Chicago Marathon in two hours, 14 minutes and four seconds.

Kosgei broke the mark of 2:15:25 set by Radcliffe in the London Marathon on April 13, 2003 as she won in Chicago for the second straight year.

The 25-year-old’s performance continued a remarkable weekend in the punishing event, coming a day after fellow Kenyan Eliud Kipchoge became the first man to break two hours at the distance when he clocked 1hr 59min 40.2 sec on a specially prepared course in a Vienna park.

Many rated Kosgei’s effort as the superior run.

SRC E-News Oct 11 – #Sheppresent in Melbourne Pt 2

Club news & results

SRC Membership climbed throughout the 2018-19 year. At the time of the AGM Norah reported SRC membership just hit 159 financial members. The gender ratio of the SRC is 50/50

Incoming Presidents Report from the AGM – Thank you to everyone who attended tonights AGM. It was a great turn out with everyone chatting over dinner and sharing their salads and desserts. A special thank you to Anthony Vivona for donating the meat and bread.

The formalities of the night went smoothly with the presidents, treasurers, membership and coaching reports. A massive thank you to the exiting committee of Steve Ayton (president), Sebastian Mangiameli (vice president) Danny Selva (treasurer), Norah Armstrong (committee member and membership support), Sue Olley (committee member and SRF Run Director), Steven Trevaskis (committee member) and Adrian Jones (committee member). You all played a great role in 2018/2019, and we all appreciate your efforts.

Also welcome to the incoming committee of Mathieu Ryan (president), Christopher Nicholson (vice president), Tara Daniel (secretary), Melanie McAuliffe (treasurer), Debbie Harvey (committee member) and Sharleen Maree Bachelor (committee member).

We still have two vacant committee members roles to be filled. The committee can operate with these roles still vacant, but we do request that our members consider joining the committee and help the club operate. The committee meet once a month to discuss and make decisions around the club operations.

Happy running to all!

Sweat Vrs Steam results from last weekend.


Jarrod MINOGUE 00:39:46

Steven MONK 00:44:00

Chris NICHOLSON 00:44:59

Robert RYAN 00:46:02

Mathieu RYAN 00:48:08

Kylie MONK 01:01:20

Cate AITKEN 01:11:16


Cadel NICHOLSON 00:27:12

Taren KIRBY 00:32:57

Chelsea NICHOLSON 00:35:25

Catherine REDWOOD 00:37:58

Kasey SCOBLE 00:38:58

Justine RYAN 00:38:58

#Sheppresenting in Melbourne.

Over the last few weeks Sharleen has been busy chatting to the SRC member who have entered the Melbourne Marathon festival. The SRC has members running in the Marathon, Half and 10 km distances. All were correct at the time of the interview and runners may have changed up or down in the interim.

We have 23 SRC members confirmed so far.

Marathon: Nathan Stoate, Grant Hicks, Natalie Hicks, Anna Turnbull, Kate Dainton, Laura Smithers-Shaw, Felicity Hall, Trevor Dainton, Harry Ukich, Jodie Redfern, Hamish Reid, Phillip Healey

Half Marathon: Amanda Heard, Kirsten Arthur, Norah Armstrong, Chris Armstrong, Bronwyn Cole, Chris Banning, Helen Reynolds

10km: Cate Aitken, Rosalie Smith, Chris Harvey, Debbie Harvey

Hamish Reid

1. How did your training program work out?

So far so good on the training, no injuries and only one more long run (36) to go. 

2. How long was your longest run?

So far it’s 35km

3. Are you using any nutrition strategies?

Just porridge and coffee before, gels every 9km during (I will go every 7-8 race day) and protein afterwards.

4. Do you have a goal in mind?

I would love to go under 4hrs but seriously don’t think I am on for that.

5. What number run is this for you?

This is my second marathon, may have run ~10 half’s and 130 odd park runs.

6. What was the best and the most challenging aspect of training?

Best aspect of training is running with a pal of mine and the worst is the last 10% of the run where everything hurts.

Felicity Hall

1. How did your training program work out?

I quizzed Chris during the numerous visits to my myotherapy clinic, we nutted out a plan that would work in with my netball commitments and we went from there.

2. How long was your longest run?

Longest has been 30km

3. Are you using any nutrition strategies?

Not using any nutrition strategies, just making sure Im getting plenty of protein and carbs in my diet.

4. Do you have a goal in mind?

My goal is to finish the Melbourne marathon! Under 5hrs would be Amazing! If there happens to be a 4 at the front of the number I will be ecstatic!!

5. What number run is this for you?

This is my 1st full marathon. I’ve previously only done a half at Shep this yr.

6. What was the best and the most challenging aspect of training?

Qu 5: the best thing about running is the positive effect it has on your mind, i find it so peacful to go out and put your watch on and just run, no music no distractions, its great therapy!

most challening is definitely time for me. With 2 little kids and a husband who works shift work,  trying to get the long runs in is a juggling act on who can look after the kids.

Amanda Heard

1. How did your training program work out?

•    I created my own training program about 5-6 weeks out from the Half Marathon after completing the Bendigo Cross Country season. I had a very different approach to this event compared to my faster 5km/10km races I’ve done in the past. I pulled the pace back in almost all sessions and increased the distance by 10% each week to reach a 45-50km weekly total. 

2. How long was your longest run?

•    20km, 3 weeks out from the Half Marathon. 

3. Are you using any nutrition strategies?

•    I generally just try to eat as regularly as I can and increase my water intake and electrolytes to cater for the longer sessions. 

4. Do you have a goal in mind?

•    I would love to hit 1 hour 50 for my first Half Marathon but unsure how I will go running in the busy traffic on the course, happy to finish! 

5. What number run is this for you?

•    1st half marathon

6. What is the best and most challenging aspect of training?

•    Running slower and for longer!

Phillip Healey

1. How did your training program work out?

My training program fell apart before the Shepparton Running festival with injuries. 

2. How long was your longest run?

My longest run has been only 25k. Again, I abandoned any chance of long runs in favour of recovery and maintenance of legs and remaining uninjured.

3. Are you using any nutrition strategies?

 No. Just maintain a varied and basically healthy diet. Definitely no snacking or comfort food.

4. Do you have a goal in mind?

Given the limited training, a time around 5hrs would be acceptable.

5. What number run is this for you?

This is my 15th Melbourne Marathon. The last 11 in a row.

6. What is the best and the most challenging aspect of training? Doing the long runs, and ability to recover from them to continue training is both the best and most challenging aspect of training

How did your training program work out?

Nat: I only decided to give the marathon a go once my training buddy Tara Lenny signed up for it. It had always been a dream, but too big a goal to lock in. When I looked at the train plan for Melbourne Mara, it fit beautifully with some other goal runs along the way. Such as Shep RF half and a leg if Surf Coast Century. Training is going really well and being part of such a positive running club and Parkrun community has certainly kept me motivate and on track. I’ve been quite weary after some long runs, but I feel I’m building towards that goal well. Whenever I feel like giving up, or it’s all too hard, my husband convinces me to keep pushing and believe in myself and this goal being achievable.

Grant: I love running, and would run 4 times a week even when I’m not training for a specific goal. The journey that leads me to the Melbourne Marathon has been really enjoyable, mainly because I’m so excited to see Nats courage and determination pay off on that big stage. I visualise her running in to that amazing sports stadium and collecting that medallion. That’s what has motivated me to be in good shape for the day. So I can support, encourage and celebrate her achievement with her.

How long was your longest run?

Nat: My longest run in training was 30km, but 28km at Surf Coast will be more time on my feet and over tougher terrain.

Grant: I will run 28km at Surfcoast and run between 20-26km every Sunday.

Are you using any nutrition strategies?

Nat: I plan to use NOX again in the lead up to MM to aid with cramping and recovery. It’s great for some extra blood flow.

Grant: Carrots and coffee. Lots of carrots and coffee!

Do you have a goal in mind?

Nat: The main goal is to finish and to officially be a marathon runner. But recovering well and having a positive experience would be the icing.

Grant: My goal is to do whatever I can to support Nat in the lead up, and on the day. That means I’ll need to be in pretty good shape physically and mentally.

What number run is this for you?

Nat: Marathon #1! And first run at Melbourne.

Grant: This will be my 11th marathon, and my first at Melbourne.

Best and most challenging aspect of training?

Nat: Building toward something and solidifying the belief that this is possible. After giving birth and coming back to running, it was a real struggle to run even 5km less than 12 months. But slowly, surely and with a lot of hard/smart training, massage and record, I’m ready to give it a go!

Grant: I’ve loved seeing Nat and Tara really commit to a quite demanding training program and I. So proud of what they’ve achieved so far in training. Initially, the most challenging thing for me was changing and scaling back my own training to accommodate Nat’s, but she has supported me countless times in achieving various things and it’s her turn. We’re pretty awesome like that and I’m lucky to have such an inspirational and supportive partner in crime.

Chris Armstrong

1. How did your training program work out?

It’s been pretty good, the little injury niggles have stayed away for the most part so I’ve been able to put together some reasonably consistent training.

2. How long was your longest run?

My longest run was a 30km easy effort long run in August.

3. Are you using any nutrition strategies?

I’ll have a gel between 12 and 13kms during the half marathon.

4. Do you have a goal in mind?

 I usually set a few goals: To run a consistent race based on feel and not blow up in the last 3kms. If all goes to plan I’ll be happy to break 1:20, if I have a great day and everything goes well, maybe under 1:18.

5. What number run is this for you?

This will be my 2nd half marathon during the Melbourne event.

6. What have been the best and the most challenging aspect of training?

The best aspect for me is feeling physically able and strong enough to do a solid run session and have the confidence my body won’t hold me back. The most challenging part is getting out early in the morning to fit my running in around other commitments, it’s challenging but rewarding.

Norah Armstrong

1. How did your training program work out?

Going well and the body has held up with only general soreness, tightness and hungry grumbles.

2. How long was your longest run?


3. Are you using any nutrition strategies?

Gel at 14km

4. Do you have a goal in mind?

Sub 2hrs

5. What number run is this for you?

This is my third half at Melb Marathon Festival.

6. What have been the best and the most challenging aspects of training?

Most challenge is getting out the door when I feel tight and sore. I’m usually fine after a warm up but it still plays on your mind.

Nathan Stoate

1. How did your training program work out?

Doing 2 runs a day, had to rest when I suffered a stress fracture but just stretched the foot.

2. How long was your longest run?

Marathon (42km) on my own other 35km training run.

3. Are you using any nutrition strategies?

Not really just drinking plenty of water, a 30 min warm up before a race sometimes drink Powerade before.

4. Do you have a goal in mind?

To run 5km under 15 mins and to run this marathon in 2 hrs 40 mins.

5. What number run is this for you?

Entered a fair few events, about 10 before this one.

6. What have been the best and the most challenging aspect of training?

Challenging training:

Running long elevation trail tracks in Albury

I love training because it improves my running more kms in the legs too.

Kate Dainton

1. How did your training program work out?

My training has been a consistent journey from the start of the 2019. I worked up from 10k at Wangaratta to 21km at Run Melbourne and now the beast of 42km. Apart from some illnesses and juggling kids activities training ,has gone pretty smoothly. I make sure I do yoga and some strength weekly.

2. How long was your longest run?

My longest run has been 35km.  After 35km it just hurts all over and you become slightly delirious so best to leave that for the big day- lol

3. Are you using any nutrition strategies?

For breakfast I have a sour dough crumpet with honey or blueberry bagel with a black coffee. This usually ties me over until 25km and then I will have a jube or gel with a little bit of water. I don’t drink much water but carry a tiny water bottle in my flip belt.  I hydrate the day before and after. If I don’t have breakie or tired I will have a jube at 15km. I struggle to eat so I’ve discovered almond milk mocha and I smash a 1litre! Or Kombucha with caffeine! I pre make all my lunches which are packed with goodness and freeze them for the week.

4. Do you have a goal in mind? 

The marathon is the beast! So many things can go wrong. You can cramp, feel sick, and mentally just think that running sucks and did I mention the curve ball of weather! So with all these in mind I want to finish.

5. What number run is this for you?

2nd time at Melbourne marathon, 3rd marathon overall.

6. What have been the best and the most challenging aspect of training?

The best moments has been the running banter with my tat running crew. We have solved many world problems!  I also love that I can now run and be in the zone without tunes and just be with nature.

Beating the mental game is always a highlight. The long runs can really mess with your head. Some runs have been horrid when it feels like your running in quick sand and you think your simply bonkers to be running for hours.

 The good outweighs the bad and nothing compares to the marathon and the incredible feeling of doing the hard work physically and mentally and finishing at the MCG!

Kirsten Arthur

1. How did your training program work out?

My training has been spot on for this race. It’s not always felt great but after my last sprint session I feel like it’s all of a sudden just clicked. I’m getting my rhythm and it’s feeling fluid. Hopefully this will hold me in good stead for a PB come race day.

2. How long was your longest run? 20k

3. Are you using any nutrition strategies?

The nutrition I use for races that always works for me is 500ml bottle of water every 5k x3. I take on a nutrition shot at 10k. By 15k I’ve had all my water and nutrition and am able to just concentrate on the last part of the race. The only thing I do different is an extra bottle of water if the weather is hot. Post-race is always a recovery shake and some fruit.

Trevor Dainton

How did your training program work out?

It has worked out well, seemed like it was well balanced.

How long was your longest run?

Four runs of 30km plus, with the longest being 35km.

Are you using any nutrition strategies for the run?

Using several gels during the run, which is also good rehearsal for the main event.

Do you have a goal in mind?

Would like to achieve under 3:30 for the marathon

What number run is this for you? 

Fourth marathon

What has been the best and the most challenging aspect of training?

The most challenging the amount of time and commitment needed for the long training runs, plus training six times a week.

Benalla parkrun

The inaugural event for the Benalla Botanical Gardens parkrun – hope to see you there. November 9

Facebook event page here

Further reading


Decision has been made for the INEOS 1:59 Challenge to take place this Saturday 12th October in Vienna

Conditions on the course are looking optimal for race day

Final start time will be confirmed on the afternoon of Friday 11th October

Eliud Kipchoge’s historic attempt to make history and become the first person ever to run a marathon in under two hours will take place on Saturday 12th October in Vienna, Austria.

The final unanswered question, the start time for the INEOS 1:59 Challenge, will be decided the afternoon before on Friday 11th October by the INEOS 1:59 Performance and Meteorology teams. The start window on Saturday 12th October is currently scheduled for 5AM-9AM CEST.

More here

And staying on the subject of elite runners, here is Tara’s blog below.

The Road to Nagaoya – Part Seven.

This week is the benchmarking of the #beatmel challenge. I run a PB despite the fear of having a hard run.

SRC E-News Oct 4 – #sheppresent in Melbourne Pt 1.

SRC News


The Shepparton Runners Club just clicked over another milestone in membership numbers. We have just hit 150 financial members.

SRC Annual General Meeting

Hello SRC Members, The Shepparton Runners Club will be holding their Annual General Meeting on Thursday 10th October at 7pm after our regular Thursday night training at the club rooms at Princess Park. There will be food provided by the club at the conclusion of training, prior to the meeting. This will be a BBQ provided by the club. We are asking members to BYO salad to share. If anyone has any food allergies, please let us know. The roles descriptions, nomination and proxy forms are available via the SRC website This is a great opportunity for any current members who wish to join the committee and be a part of shaping the club for 2020. If any member has any queries, please do not hesitate to contact us

SRC Presentation night.

SAVE THE DATE: 7th December 2019🏆

Venue – Swans rooms Princess Park.

5 pm start with a surprise activity for the kids!! It will be a family friendly event and all members (past and present) and their families are invited.

More information to come but if you have any ideas on what you would like to see from the night – please let us know!!!

#Sheppresenting in Melbourne.

Over the last few weeks Sharleen has been busy chatting to the SRC member who have entered the Melbourne Marathon festival. The SRC has members running in the Marathon, Half and 10 km distances. All were correct at the time of the interview and runners may have changed up or down in the interim.

We have 23 SRC members confirmed so far.

Marathon: Nathan Stoate, Grant Hicks, Natalie Hicks, Anna Turnbull, Kate Dainton, Laura Smithers-Shaw, Felicity Hall, Trevor Dainton, Harry Ukich, Jodie Redfern, Hamish Reid, Phillip Healey

Half Marathon: Amanda Heard, Kirsten Arthur, Norah Armstrong, Chris Armstrong, Bronwyn Cole, Chris Banning, Helen Reynolds

10km: Cate Aitken, Rosalie Smith, Chris Harvey, Debbie Harvey

Chris Harvey

1. How did your training program work out?

My training program started when I decided to do the half marathon at our running festival, however it was a somewhat shortened program due to an injured hip.  After completing the half marathon, which I enjoyed, I felt my hip would not appreciate another one so soon so opted for the 10 km run in Melbourne.

2. How long was your longest run?

Longest run for the half was 17 kms and for the Melbourne run I have run 10 kms.   Ran up Mount Major recently which was not so bad the worst bit was the downward journey which has resulted in an increase in hip soreness, so now just trying to maintain what level I am at running parkrun and SRC training sessions

3. Are you using any nutrition strategies?

Balanced diet with plenty of carbs,

4. Do you have a goal in mind?

My first goal is to complete the distance and being able to run onto the MCG, however I would like to do it under 1 hour but this depends on how I handle the hills in particular the downward slopes.

5. What number run is this for you?

This will be the first run in the Melbourne marathon carnival which will no doubt be the largest run, numbers wise, that I have done.

6. Best and most challenging aspect of training?

Best part about training is actually being able to run, albeit not very fast, the most challenging aspect is managing an aging body, in particular my cranky hip.

Laura Smithers-Shaw

1. How did your training program work out?

My training program was terrific. I thought it looked tough and potentially too much running for me but I managed it ok. 

2. How long was your longest run?

My longest run was 28km

3. Are you using any nutrition strategies?

I follow the paleo lifestyle as much as possible and just try to eat clean (I’ve been quite naughty this year!) 

I don’t do a lot of traditional ‘carb loading’!

4. Do you have a goal in mind?

My goal is to finish in one piece! If I finish faster than my previous marathon times I’ll be very happy.

5. What number run is this for you?

This is marathon number 4 (2 were part of an Ironman)

6. Best and most challenging aspect of training?

The most challenging part of the training for me was backing up the long run with another run the next morning. Also, trying not to be too exhausted from running that I had nothing left for my family time or other training.

Anna Turnbull

1. How did your training program work out? 

I will find out on October 12!

2. How long was your longest run? 


3. Are you using any nutrition strategies? 

Yes. I’ll use Gu.

4. Do you have a goal in mind? 

Just to beat last year’s time

5. What number run is this for you? 

2nd marathon

6. What has been the best and the most challenging aspect of training? 

Fitting in the long runs around family but waking up at 5am on a Sunday meant I couldn’t stay out late on a Saturday night!

Cate Aitken 

1. How did your training program work out? 

My training has not gone to plan. I have been unwell for the last 4 weeks and missed trainings as well as  swimming which has been part of my weekly routine. 

2. How long was your longest run? 

My longest run was 11km back in August. 

3. Are you using any nutrition strategies for the run?

I don’t follow any nutritional strategies but do just try to include a lot of protein and have a balanced diet. I do love chocolate unfortunately! 

4. Do you have a goal in mind?

My goal is to beat my previous 10K PB..which is 1:04, not sure how that will go now so just hoping for around the same time and just enjoy it.

5. What number run is this for you?

This will be the second time I’ve ran at Melbourne marathon. (I have no idea of how many events I’ve entered- 20+ medals hanging on my wall)

6. What has been the best and the most challenging aspect of training?

Best part of training – coach Chris and being with my running buddy, worst part – I have been too sick to get there. 

I’m pretty excited for Melbourne as not only do I get to run with SRC crew, my brother is coming over from Adelaide to run his first half and my daughter is running in the 5k. 

Debbie Harvey

1. How did your training program work out?

At the beginning of the year, I decided that I wanted to try to run a Half Marathon.  I was running 10 kms runs at that stage. I spoke to Coach Chris and asked him what he thought about me trying to do a Half marathon.  He advised that I increase the kms gradually (add one kilometre to my long run every three weeks). So that is what I did. I really enjoyed my Thursday long runs, some with my sisters dog Zuri who was great company.  Chris’s advice to increase kms gradually was spot on. By my third week of running 15kms I knew I was ready to run 16 kms and after 3 weeks at 16 km I could run 17 at the same pace and so on. 

2. How long was your longest run?

My longest run leading up to the Half Marathon was somewhere between 19 and 20km ( I lost satellite  contact and so my watch wasn’t recording accurately – Grrr).

I loved running the Half Marathon – it was so much fun.  All the training had paid off. (Huge thanks to Chris).

I was keen to do another Half at Melbourne but in the end decided to settle for the 10 km event. I have been a little relaxed about training for the 10km event but have done some 10 and 12 km runs and I ran up and down Mt Major twice on Sunday.  

3. Are you using any nutrition strategies?  

I lost quite a bit of weight in the lead up to the Shepp. Half so at the moment I am trying to put the weight back on again. 

4. Do you have a goal in mind?

My goal for the 10 km event – it would be nice to do it in an hour but I might not worry about numbers/time.and just enjoy being part of a big race.

5. What number run is this for you?  

This will be my first Melbourne run.

6. What have been the best and the most challenging aspects of training?

 Best parts are definitely Training nights with SRC, running in the handicaps and parkrun.   It’s great training with lots of really lovely people. I don’t have any challenges about training but I do wish I had discovered  running much earlier in life …….but better late than never.

Looking forward to running in Melbourne and seeing lots of other SRC members there.

Runner Profile – Justine Ryan

I started running for a number of reasons. I was already going places with Matt for most events, so it was a case of “if you can’t beat em, join em”. I also needed an outlet from having two little ones at home, to which the SRC sessions have really helped – which absolutely surprised me (apparently running is good for your mental, physical and emotional wellbeing – who knew!?). I’m not the typical “runner” and I by no means break ANY records…. but I’m moving and thats what counts. I’ve learnt that running is only ever against myself, and you can’t do your best run every time. I really enjoy the social atmosphere, friendly environment, and the allocated time to just tune out. 99.8% of the time i finish in a better mood than when I started.

I’m really not sure if I entirely ENJOY running …yet!! Its difficult to get your butt into gear and get down to training… especially when I’m very good at creating excuses… but the first 100-200m are the worst – its the kick starting of the body that is the hardest and getting all the creaks out of the legs. Once going, its all ok and I can concentrate on the important things…. like breathing!! Beating the excuses, kick starting the body, getting it done… I absolutely love the feeling AFTER running!! Plus, it helps to get the crazy out some days 🙂.

My PBs are:

5k – 31:52

10k – 1:13:30 at SRF in 2017

Furthest I’ve ever run is 12.5km – at Sweat vs Steam in 2017 – BIG learning from this experience is that an extra 2.5km is a LOT further to run!!

Upcoming runs for me: 5km at Sweat vs Steam, then Four Vines 5km.. after that is anyone’s guess. Although its heading into hot weather…. and me and hot weather don’t go well together. So no major huge awesome runs… but a bit more running in general while the weather holds out. 

Running goals: ONE day I will get a parkrun PB (It’s been 18 months) and ONE day (very distant future) I’d like to hit that magic sub 30 mins mark for 5km… in the meantime though… lots more running and training required!! And maybe one or two less wines 🙂

Four Vines

If you are entering the event please join the Shepparton Runners Club team. You do not have to be an SRC member. The next public holiday just happens to be Four Vines weekend (what a coincidence) and if you’re looking for a last escape before Christmas then why not come up to Nagambie and experience four beautiful wineries up close before relaxing with a glass of what those vines produced!

Places are limited in all events so best to get in before they sell out!

Further reading – the road to Nagoya Womens Marathon 2020

by Tara Daniel

I have a proper blog now. This weeks edition is me dealing with a normal week! It’s unusual and weird! 23 weeks to go.