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.

10km

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

5km

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?

18km

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

DATE SET FOR ELIUD KIPCHOGE’S SUB 2 HOUR MARATHON ATTEMPT – SATURDAY 12TH OCTOBER

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

Memberships

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 sheppartonrunnersclub.com.au 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? 

35km

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!https://www.runfourvines.com/


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.