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.
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.
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