SRC E-News Jan 31

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SRC News

Last Saturday about 25 SRC members attended a working bee at the clubrooms.

The Shepparton Runners Club committee would like to say thank you to all that helped out. Thanks to Norah for arranging the shelving and cupboards from your work for us to use in our rooms for storage.

We had a 3 mtr skip full of rubbish. Also a van and trailer made it easy to cart the shelving. Thanks to those who supplied tools so we could cut things to fit and drill and screw things together. Thanks to those who cleaned and cooked on the BBQ.

Message from Steve Ayton

Giving a huge shout-out to SRC and the awesome donation to my recent Charity ride from Torquay to Adelaide.

Your donation will go towards the overall tally (still being finalised) however what we do know is that we have now raised over $500k since the ride started 7 years ago.

Thank you, thank you, thank you for the awesome support. Greatly appreciated!!

This Sunday

Several people are running from Lake Victoria on Sunday. Sam and I will run 15 km plus at 6:30 – 6:40 min/km starting at 6:30 am from where parkrun starts. Sam will continue running until he clocks 20 km. Tara will have her 30 km long run on most likely starting at 5:30 am, so if you want to keep her company contact her to work out a meeting point. Others who may tag a long with Tara for a few km are Jacqui Noonan, Natalie Hicks, & Taren Kirby.

So if you want a hit out before Wang, their will be someone to run with this Sunday. Those who are aiming for Wang will be tapering in a few weeks. Tara the lucky chick doesn’t have to taper until the end of February.

Runner Profile

Image may contain: 1 person, standing and outdoor

Sharleen Bachelor

Age:In years 32, in maturity about 7 to 19 on any given day đŸ€Ł

 PBs 3000m -16.02, 5km – 25.39, 10km – 54.45, 21.2km – 2.26.03

How did you come about joining the SRC?

I joined the SRC as a means to an end that resulted in being something I found I really loved and couldn’t live without.

Brenton made me start doing parkrun when I was learning to walk again, having so many SRC members encouraging me around every single week, remembering how I went the week before and congratulating me on doing better made me feel like a part of such a wonderful community. A few years, 79kg weight loss and a much improved health prognosis later, I wanted to improve my fitness to join the CFA so I saw joining the SRC as a way to support that. So naively I thought I’d join, get fit enough to actually run all of parkrun and that would be the end of it. Instead I found a massive dysfunctional family I actually want to be a part of who also enjoy causing themselves physical discomfort on purpose and then spending every conversation analysing every aspect of that physical discomfort. 

You’ve volunteered in many roles at the SRC, do you enjoy the social aspect of the club?

I love that in the SRC I have found my people, people who are genuinely excited by the achievements of each other, who enjoy each other’s company and who support, guide and encourage each other to do better.

What key aspects have you learnt about improving your running?

I’ve learnt the hard way that the 10% rule is an actual thing, neglecting to pay attention to the niggles is a terrible idea, strength work, stretching, warming up and cooling down all  matter, they are not optional extras you can pick and choose from.

Above all if you aren’t consistent you can’t expect the results. 

Is pizza best for pre-run or post-run?

Gluten free pizza is a rubbish idea at any time đŸ€Ł 

Eating anything less than three hours before a run is not a thing I can even entertain the idea of doing, however a post run breakfast of any description is something I will always get behind, especially if it includes bacon.

Are there any running devices or techniques you’d recommend that you’ve found have helped you?

Mr Foamy the foam roller and Frank the spikey ball are my greatest loves and biggest hates but by far the most useful devices I have found.

I am currently using the Garmin Forerunner 620, it is trying to die on me but it has to wait because I can’t decide on what to get for it’s replacement. I don’t buy into the idea that a watch will make or break you as a runner which is probably why I’m struggling to choose, but Strava data is always nice to have for reflection.

Get fitted for the right shoes for you, by the right people BEFORE you need them.

Don’t ignore the need for training your whole body, spending time stengthening and conditioning with weight training, yoga, pilates and swimming. 

What’s in your future this year, including events and goals

2020 for me is going to see me make all the sensible adult choices that are going to mean I don’t end up a ragey, injured mess.

Ideally I would like to run sub 20 for parkrun by December, run sub 2 hours for the Shepparton Running Festival half marathon, but really I want to do stadium stomp, a night run, a trial run and Run Melbourne for the pure joy of being able to enter and complete a running event.

parkrun

For those who don’t know the history of parkrun it goes like this.

Parkrun (stylised as parkrun) is a collection of 5-kilometre (3.1 mi) running events that take place every Saturday morning at over 1,400 locations in twenty-two countries across five continents. Parkrun events are free to enter and are run by volunteers, supported by a small group of staff at its headquarters.

Parkrun was founded by Paul Sinton-Hewitt on 2 October 2004 at Bushy Park in London, England. The event was originally called the Bushy Park Time Trial. It grew into a network of similar events called the UK Time Trials, before adopting the name Parkrun in 2008 and expanding into other countries. The first event outside of the United Kingdom was launched in Zimbabwe in 2007, followed by Denmark in 2009, South Africa and Australia in 2011 and the USA in 2012. Sinton-Hewitt received a CBE in 2014 for his services to grassroots sport. By October 2018 over 5 million runners were registered worldwide. Parkrun is funded mainly through sponsorship, with local organisers only needing to raise money when they launch an event.

Bushy Park Pilgrims

By Chris and Debbie Harvey

Chris and I travelled to UK for a trip which was filled with family fun and parkruns.  We arrived in London on Friday night and were up and in an Uber the next morning on our way to Bushy Park parkrun.  Thankfully parkrun starts at 9am in London!  As we approached Bushy Park we saw parkrunners converging from all directions.  Some friendly locals pointed us in the direction of the start and warned us that it had been very wet and muddy the previous week and it would be worse this week. 

Necessarily, the start is in a large clear area of the park.  A volunteer walked through the crowd of parkrunners holding aloft a sign that said, ‘First timers and Visitors.’  We followed him.  A group of 128 visitors and unknown quantity of first timers assembled and listened to the briefing.  We were warmly welcomed and shown a large map of the course.  Although the course is irregular in shape with a number of direction changes there was never a chance to get lost – there was a continual flow of runners to follow.  The main briefing then followed and although we could hear the Run Director who was using a megaphone I assumed, we certainly could not see him.    The course certainly was very wet and muddy with lots of decisions to make i.e. will I run to the left or right of the puddle, try to hurdle it or just run straight through.  I ran with my daughter Christie and we kept losing each other among the crowds of parkrunners.  Chris, having 10 days earlier seriously injured his hand, walked and always had fellow parkrunners to chat to. 

The ‘double funnel’ at the end of the run is a mystery to me but somehow it worked.  Your time was clocked and then you were directed to one or another funnel.  Tokens were given out towards the end of the 30 to 40-metre-long funnels, before you moved off to find scanners dotted around.  It all worked very smoothly with 1244 parkrunners on a cold London Winter morning.     

The Uber driver on the return trip admitted that when he saw that the booking was for Bushy Park he almost cancelled because he knew we would be very muddy parkrunners.  He was impressed when he drove up and we were busy wiping our shoes on the grass to clean them as best we could.   

I noted online afterwards that Bushy Park have 51 volunteers each week with 12 marshals and 11 Funnel Managers – how incredible is that!

So pleased to have run Bushy Park parkrun – it was awesome.  Hope you get the chance to do it too.

Debbie and Chris Harvey

House Keeping

Sharleen will be updating the running calendar that will be added to the newsletter in future. We will be using the TablePress format that comes with the SRC website. If you know of any races within the up coming 2 months that is not in the table please let Sharleen know. Also this is a new system for us so we may need a bit of time to play with it to learn the best ways to display races.

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
I Survived 2020 5km Virtual RunThursday, 1 October 2020 to Sunday, 31 January 2021AnywhereEvent Website Facebook Page
Legacy Remembrance Walk6th November to 11th November AnywhereEvent Website

[STRETCHING vs STRENGTHENING]

From the running Physio

đŸ‘‰đŸ»I’m often asked by distance runners if they need to stretch-my response is typically ‘no-I’d rather you spend any time you have to work on your body doing some form of strength & conditioning’🗣
_
đŸ‘‰đŸ»A systematic review on the effectiveness of exercise interventions to prevent sports injuries found:
_
1ïžâƒŁ consistently favourable estimates were obtained for all injury prevention measures (strength training, proprioception, and combined) EXCEPT for stretching
_
2ïžâƒŁ strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved
.
📌25 trials, including 26 610 participants with 3464 injuries, were analysed (Lauersen, et al, 2014)

The road to Nagoya by Tara Daniel.

Last Sunday after a late start I joined Tara and Taren for the weekly long run. Norah and Natalie pulled away to finish at their own pace as I joined Tara and Taren. I think it was good for Tara to have running company doing different distances at different times. It added to the conversations.

My weekly words of wisdom to you Tara are, if you were able to get one of your friends off the couch by your running or fitness post, then it was worth annoying all the other ones with them.

Click here for Tara’s blog.

Stay hydrated in the heat and have a good weekend.

SRC E-News Jan 24

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This weekend

Saturday

If you’re free this weekend …….we are holding a Working bee this Saturday from 9:30 at the club rooms. Bbq breakfast provided so pop on down after parkrun. You may want to bring old clothes as it’s very dusty in there.
What we aim to achieve. 1: take everything out. 2: clean out room inc remove back temp wall and shelving 3: pick up new storage from Metricon. 4: sort and cull. 5: install new storage. 6: put it all back . Sounds easy enough right 😆
What we need. 1: A trailer or two to pick up shelves . 2: A good drill to remove shelves/wall and secure new shelving to brick walls. 3: a few extra brooms for dusting down walls n windows. 4: ideas on how to clean the floorđŸ€ŁÂ 5: MUSICÂ đŸŽ”
Thanks in advance and if you can help with trailers or drills maybe comment below so we doesn’t triple up.

More information chat to Mel.

Sunday

Sunday planned long run 6:30 am

Starting from the shelter where Shepparton parkrun starts.

Attending so far are Chris Nicholson, Sam Daniel, Tara Daniel, Kate Dainton, Steven Trevaskis, Taren Kirby. The group will most likely break off into smaller groups to suit individual pacing and distances.

ALL WELCOME – Feel free to join us.

Runner Profile

Allan Connolly

PB’s – I can give you my actual PB (which is from way back) and my current PB

5km – 16.58, recent 19.27 and is also fastest parkrun at Shepp.

10km – 34.57 recent 42.20

Half – 1.14 recent 1.42

Marathon – 2.54.38 nothing recent

50km – 3.50

Longest run – 87km Comrades marathon in South Africa 10.04 – (Up run) first half 4.30 and second half just enjoyed the atmosphere

Starting parkrun-

My first parkrun was at Albert park in Melbourne in August 2013 after being invited by a friend. I just thought it was like another fun run. I was again invited to a parkrun at Highlands parkrun in Craigieburn by the same friend. This was different. My wife Kerry came along and as this was a very small parkrun Kerry helped out at the finish as they were short of people. Kerry said that she was from Shepparton and the girls at the finish said parkrun would be a good event for Shepparton. After the event we went to the cafĂ© and got to know the people there and really enjoyed the day. We said we would be back next week. On the way home Kerry told me what the girls said and I answered “Nah sounds too much like hard work”. The next week I went back to Highlands and this was Grand final day so it was footy colours and a community barbeque. Another great day. On the way home that day I said to myself we are going to bring parkrun to Shepparton. The biggest thing I have done but the best.

Volunteering at parkrun – Officially 149 times Unofficially -310 times (Event Director is a volunteer role) there’s always something to do each week behind the scenes

parkrun tourism 65 different events. Very hard to pick a favourite event that I have been to. It doesn’t matter which event we have been to in Australia it is funny how many times we bump into someone we know. Kerry says that she cant take me anywhere.

It is so good to see the number of people that have started at parkrun and gone onto being with the runners club.

Woodfire or normal oven pizza? Neither!  The best pizza is what we do at home. We have a small pizza oven and a small oven that goes on BBQ. On family pizza night we make the best pizzas out. I cook, Kerry rolls out pizza bases and everyone makes their own.

My own time consists of travelling with Kerry when we can, being overseas or on a cruise. Day trips here and there. Love going to Mulwala most weeks where we also spend two weeks a year doing a lot of relaxing. Winter see us travel to AFL games a lot to see Richmond for me and Brisbane for Kerry. Last year was a highlight as members of both clubs to go to Brisbane to see them play in a final against each other.

Not so many runs planned for me but more so goal runs to do. Puffing Billy (a favourite run back in the day) and hopefully one more marathon.

How Strava became a religion

Locally, especially if you are one of the Tatura runners, or more precisely if your name is Sam or Chris, Strava data makes for very competitive running. It doesn’t matter if they are aiming to run further or faster over a given distance.

You have segment or a training course where you aim to get a crown for the fastest time. They have the pub crawl in Tatura that runs past the 3 Tatura pubs starting at one pub and finishing at the 3rd pub. You have the killing fields that run around the Tatura abattoir. And a short windy segment is one called Knocking on Heavens Door that loops about mtrs around a retirement village off Dhurringile Rd.

On Strava you can create clubs. Examples of clubs created are Shepparton Runners Club, parkrun, & Tatura runners.

Here is the top few runners for this week in the Shepparton Runners Club

Yet, at the start of the training run, two things happened: feet started to move, and fingers pressed a button on a wristwatch equipped with GPS, setting the devices to record. When it comes to tracking and measuring runs, and being obsessed with data, we are right up there with the rest of the field. But tracking and measuring were just the start. Soon after finishing the run, most of the runners would upload that GPS data to a digital platform that has changed the world of amateur sport. And, as millions of people worldwide do, that if it isn’t on Strava, it didn’t happen.

Strava is a fitness and sports tracking platform that launched in 2009 and bills itself the “number one app for runners and cyclists”. As long as you have a smartphone, watch or bike computer that records your activities using GPS, you can sync it with Strava, then upload your run, cycle, ski or almost any other activity, and be rewarded with astonishing levels of data analysis.

Because of Strava, I also have a ringside seat into how elite athletes train and race. You can track any athlete you want with their permission from one of the most followed athletes in the world Lucy Bartholomew to former SRC members Mairead MacDougal & Sara Pye. You can even see Coach Chris’s sessions and copy any that interest you.

Ekiden relay.

Ekiden (駅䌝) is a long-distance running multistage relay race mostly held on roads. The Japanese term originally referred to a post-horse or stagecoach which transmitted communication by stages.

Want to run a marathon, but not as an individual, instead as a team running different sections and distances

April 2020 – who wants to run (1/7th) of a Marathon!?!?!? We had a team last year and it was a lot of fun. All distances and abilities….I think we only had one team member last year who wasn’t injured….or sick!!! Let me know if you are interested….its fun!!

All you need is seven relay team members, and they can choose distances between 2.7km and 9.35 km. The course follows the O’Keefe Challenge Marathon course from Bendigo to Heathcote.

It’s perfect for community groups, sporting clubs, work mates or friends.

More info see Tara Daniel.

The Road to Nagoya – part 20

NEVER EVER underestimate the long run or it will come and give you a good hard slap in the face. – By Tara Daniel

This week in Tara’s blog she writes about one of those days. And you have them. A day in your training where you just don’t feel like it. A day where you just don’t want to do it any more. But to Tara’s credit she dug deep to finish the long training run.

Tara, it’s not going to be easy, but it’s going to be worth it.

Read Tara’s blog here.

SRC E-News Jan 17, 2020

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This weekend

As always if traveling to parkrun or a race somewhere #sheppresenting please check facebook or the relevant website to see if it’s been canceled due to smoke.

SRC January handicap

Sunday – 1600m Handicap at Shepparton Aths Track – first race starts at 8:30am, race start lists posted later in the week – keep the registrations coming in. 46 Entries in so far, can we crack the 50? We will have 4 races on Sunday, Friday night we will list the groups and start times. First race will be at 8:30am

Cost – SRC members $0, Non-Members $5

Register here – https://docs.google.com/
/1FAIpQLSdYzBHew6WglUpkL
/viewform


Runner Profile

Image may contain: one or more people, people playing sports and outdoor

Matt Ryan.

So I have ran many races from 5km to full marathon and most years I have been able to get my times down. My current PBs are 1mile – 5:57, 5km – 20:17, 10km – 44:29, Half Marathon 1:42:02, Marathon – 4:13:16. I do have a goal this year of running a sub 20 minute 5km. I like the ring of “sub 20 in 2020”. Other than that I don’t have any major goals in mind. Just keep running and staying active and healthy.

My running/training calendar is hit and miss. My expectation is to run 5 days a week, doing various sessions from fartlek with the club, social runs and long runs. Reality is I am a father and a husband too. So my runs revolve around what time I have available. Also, if the kids don’t sleep I do find it very hard to get up early and run. I am also lucky enough to have an hour lunch break, so when the weather is not as hot, I tend to run in my lunch break.

I have been a member of SRC since 2015. I joined the club after attending some handicaps and the Festival. I was just beginning my running journey, having only beginning running in 2014. Since then I have had roles such as handicap organiser, committee member, treasurer, secretary and now president. I have also been there volunteering with activities such as the festival, handicaps, and another other job that needs help.

My biggest tip is also a quote that I heard several years ago, and was a driver behind joining a club. “An eagle will never learn to soar, when surrounded by turkeys”. Solo runs are good, and when you increase your training load and train smarter then you will get faster/further, however training with others with the same goals and mindset is what makes those runs more interesting and helps push to go further/faster, and will keep you running after you have achieved your own goals. Don’t surround yourself by those who say you can’t do something. Also have fun when you run. Not every run is a race.

Aside from running, my life revolves around work to help pay for race entries. I work at the Shepparton Adviser as the Studio Manager, I have been there for 12 years and absolutely love being creative and reading the community news. I am a father to William (6) and Charlotte (3) who are my pride and joy. These two are always bringing a smile to my face. I am also a lucky husband, having been married to Justine for 9 years. She is very accepting of my unique behaviour. Although some days I do walk the line.

Pre-race diet… I have been asked if Pizza is a great pre-race meal, and unfortunately the answer is no. However, post race most definitely! And the key to the perfect pizza is pineapple… and if you can not finish the pizza in one sitting, it is always great the next day cold from the fridge. 

Two bays

With a picturesque course that crosses from one side of the Mornington Peninsula to the other, there is a 28km single crossing or the 56km double crossing for the hardy ultrarunners to participate in.

Race reports by the following people

Trevor, Natalie, Sam and Kate

Congratulations to Sam, Kate, Nat, Grant and Mark on their efforts with Two Bays.

In particular a fantastic achievement by Mark Beddell who ran 56km in 6 hrs 16 mins.

The first 6 of the 28km event is very tough.

What I like so much about the event is that it is so different to road races and has fantastic views.

The support you get along the way is also great.

I was delighted to beat last year’s time by 12 minutes and enjoyed skulling two cans of coke at the end of it, my body was craving for sugar.

I would thoroughly recommend this event to any SRC members.

By Trevor Dainton time 2:37:14

—————————–

So I started training pretty soon after Melbourne Marathon and I must admit I was a bit tired of training at this point. I was sick of those 20 plus km runs. BUT I really wanted to do Two Bays and I couldn’t do it underprepared. So long runs and Botanical Gardens training started on Wed mornings and it waa great to have Kate Dainton come out amd join me. I actually really enjoyed those Wed morn sessions, it was just the long weekend ones I was dreading.

Thankfully I had some help with friends (Tara Lennie, Tara Daniel’s, Kate Dainton) joining me on these and it made the time pass quicker.

So I was seriously wondering why I’d decided to do this again. The morning of and I felt like I hadn’t done enough hill training and I was freaking out a bit.

I love getting to these events though and running somewhere I would never run alone and also seeing the range of people that run them. Big, small, young, old you’ve got them all and it’s inspiring. The vibe for this event is fantastic. Lots if Hawaiian themed outfits and colourful attire (I was too busy checking out everyones shoes though for some future shopping inspiration).

The run started and I thought I got toileting right, but No. Quick stop off into some bushes on the side of the road, then we hit the ascent up Arthur’s Seat.

I was really back in the pack at this loint5 and it was slow going which was prob good for me. Views at the top Amazing, then my favourite down hill part.

At no stage did I feel like I was labouring, stopped to take photos for people and came in at a much faster time than expected. Not a PB but pretty close. 

Such and enjoyable run and loved every minute of it. Grant came and ran the last 500m with me and I finished strong.

So good to see some Sheppresent cheering me on at the finish line, Sam and Tara Daniel and Kate Dainton.

Off to celebrate the run and Grant Hicks 42nd birthday at the Brewery.

I bloody loved it. I will be back next year hopefully for a PB.

By Natalie Hicks Time 3:25:42

————————–

A couple of weeks ago the coach asked around if anyone wanted his entry into this year’s Two Bays 28km trail run. Having never completed this wholly iconic run, I put my hand up. We popped down to the Mornington Peninsular Saturday afternoon with fellow runner Kate, and went straight to a brew pub for dinner, Dainton Brewery,  highly recommended the night before a race. In the morning we met up with the other SRC runners Sheppresenting, Grant, Nat, and Trev. Unfortunately we got stuck in traffic at the start line, and crossed very close to the rear of the pack. At least I had plenty of people to overtake. The weather was a pleasant 14 degrees, with cloud cover keeping the conditions perfect. I kept conservative going up the hills, and had more energy to race the flats and downhills. At the 20 k marker I was feeling great, and decided to push ahead, and aim to pass 100 tiring runners. I lost count around the 80’s, but I guessed the figure ending up around 120. I finished in 3 hrs 5 mins, very close to the coach’s prediction, and headed off to another brew pub for lunch, Jetty Road Brewery, also recommended.

By Sam Daniel Time 3:07:12

————————

I went in with the following first trail run goals; Don’t face plant, don’t do a hammy, don’t swear too much BUT definitely see everything.

SOOO the trail Starts with Up, did I mention up?? I instantly regretted positioning myself right at the back. All I could hear was a battle in my head between ‘Its not a walkathon people vs patience. Nat passed me with a bum slap.. I nearly fell over the cliff (ok not really slight exaggeration) We took a selfie im scared of heights so I hugged a tree.

I nanny shuffled down on the steep gravel.it was very clear I was a newbie at this trail thing as everyone else fled down. I checked in with myself ‘Yessus Im a survivor’

From there is started to thin out and I could run. Imagine green ferns, wineries, farmlands as you weave through the forest whilst it drizzled rain
 perfection.

At 21km I was feeling like a strong trail warrior and i was dodging, weaving, leaping and no face planting! But people around me were falling like dominos. I could not stop smiling . I felt like a young mountain goat soaring through the hills and I wanted to sing the hills are alive with the sound of music tra la dah.. adrenaline and hill mental madness was setting in. I was passing people! Me the nanny trail runner!

Then there were stairs (Side note: more shepp tower climbs) I could feel my quads burning

I hit the tunnel of trees to hear the ocean. Blue water as far as you can see and a white shiny light house. I nearly cried. Breathtaking. I picked up pace feeling strong. There was Grant! Big high five.

I could hear Tara and Sam “GOOOOOO KATE!” cold beers were being handed out on the left and to the right coke. I received my medal like I was queen KATE mountain WARRIOR being awarded her crown. Sam and I sipped our sugary drinks as high as kite as we watched Nat come in strong with Grant.

IMPORTANT FOOT NOTE. I took on the Daniels recommendation of salt and vinegar chips to prevent cramps, who would have thought? The missing link was in a chip packet- lol. My advice is get on the trails peeps there may be cold beer/coke and great food waiting at the end that you can share with great buddies.

By Kate Dainton Time 3:15:26

——————————–

The road to Nagoya – Part 20 by Tara Daniel.

I’ve been reading Tara’s blog every week and have thoroughly enjoyed them. As she comes to the pointy end of her training I feel they are becoming more interesting. Part of me wishes I was on the journey with her. But all I can do is help her on her long runs with Jacqui as we train for Wangaratta half.

Click here for Tara’s blog.

Membership. 2020

We have a wide range of runs to suit your needs – Training twice a week with fartlek, tempo and easy runs organised by our coach, Chris Armstrong. Otherwise catch up at Parkrun or a Sunday long run.
Come on, it’ll be fun, join up by clicking on the link https://sheppartonrunnersclub.com.au/join-us/

PLEASE SUPPORT OUR SPONSORS
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SRC E-News Jan 10, 2020

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Welcome back to a new year of running, comradery and achievements. As always the SRC newsletter is published every Friday morning. Over recent years I have received some much needed and appreciated contribution from our members and this has made life easier. If you have anything you want to contribute or any ideas you have please let me know.

I’ve been composing this newsletter for the good part of 15 years now. In that time I have had 2 sabbaticals to recharge my batteries. If anyone want’s to learn the ropes and give it a go in 2021 I will give them all the support they need towards the end of this year. And you don’t have to follow this format. you can let your creative juices flow.

I really do enjoy putting together the SRC newsletter, but sometimes my head hurts, and it’s not alcohol induced.

Thanks for reading

Steven Trevaskis travy@iprimus.com.au

As I am sure everyone is aware we are having hot and smokie weather most days. Please make sure you check the relevant parkrun Facebook page and race event website before traveling. The Vic Emergency app gives air quality advice. Also make sure you stay hydrated when running. Their are several good methods of hydrating. Here is one shown by Jacqui and myself during Thursdays run.

Early 2020 Schedule of Events for SRCSunday 29th December – 2020 Memberships open online at https://sheppartonrunnersclub.com.au/join-us/ Sunday January 19th – 1600m Track Handicap – register here at https://docs.google.com/
/1FAIpQLSdYzBHew6WglUpkLY
/viewformFriday January 31st – Uniform Order is sent off, order your kit for 2020 here – https://docs.google.com/
/1FAIpQLSe1JUhv153J13ZBAW
/viewform

Runner Profile – Harry Ukich.

PBs.

“Jack of all trades, master of none”. Was happy to get 17:51 for 5km in 2019. 1 hour and 24 minutes for a half marathon and 3 hours and 26 minutes for a marathon. 

What got you into running in the first place?

When I lived in Parkville (Melbourne) I started running around Princes Park most evenings. It’s one of my favourite tracks. I started training with the SRC in 2018.

What successes have you had in your running?

Was pleased to complete the marathon at the Shepparton Running Festival in 2019. A great mental and physical challenge! 

What events are your favourites?

Any event with flat a terrain. The Great Ocean Road Marathon is the most scenic run I have ever done. Beautiful views and cool climatic conditions! 

Any international runs you dream about?

It would be great to compete in any international running event (probably just a half marathon though!)

Are Dominoes $5 pizza any good?

There is a time and place for everything! I used to enjoy them when I was studying in Melbourne! 

Are there any products that you absolutely recommend?

Garmin watches are great. Also any soft drink after a marathon tastes amazing and like a gift from heaven, so I recommend Coca-Cola after a marathon.

What’s coming up in the future?

I might do the Wangaratta Half Marathon in February. 

Uniform Order for 2020

Here is your chance to order some SRC uniform for 2020, we will be sending the order off at the end of January with expected delivery by the end of March. We may already have your size in stock, if so we will bring your order along to training for you.

Items:

Singlets – Adult $50, Junior $45

T Shirts – Adult $45, Junior $40

Hoodies – Adult $85, Junior $80

SRC Steigen Socks – $20

Visor – $20

Place Order Here – https://docs.google.com/
/1FAIpQLSe1JUhv153J13ZBAW
/viewform

Further Reading

Liam Edwards (Shepparton Cycling Club) is back on the bike and eyeing National Championship success as a C5 Para-cyclist after an accident in October claimed four fingers on his right hand.

We spoke to Liam and his family about his accident, resilience and getting back on the bike.

“Perhaps the hope of representing my county is still there, just a slightly different pathway to most.”

With the help from his family and My Ride Shepparton, Liam’s bike had been modified to help him compete. Liam will race the time trial on Wednesday and the Road Race on Saturday

Read More: http://ow.ly/9JOG50xOyiq

Cycling Australia

HNF Charity Ride

SRC member, Steve Ayton, has once again been accepted to take part in the annual HNF Charity Ride in January 2020. This will be his second HNF ride after completing the event in 2019.

Over 6 days, a group of around 30 riders will be tackling the 840km from Torquay, Victoria to Adelaide, South Australia, to help raise funds and build awareness for Herbalife Nutrition Foundation which donates to foundations such as The Lighthouse Foundation, Perth Children’s Hospital Foundation, Power community limited, The Infants’ Home and Sunshine Butterflies.

If anyone wishes to make a donation to help support Steve during this epic journey, please click on the link below.

https://www.gofundme.com/f/steve039s-hnf-charity-ride-2020


Run Down Under News.

 Just a few days into her Run Down Under journey, 2020 ambassador Lucy Bartholomew messaged me & said “we need to do something to help raise funds and awareness for the bush fire victims”. 2 days later and we have an awesome raffle prize …..”Come run Razorback with Lucy & Trav”.

Head to www.rundownunder.com.au and click on our “Shop” to purchase tickets for $20. Prize is:

* 2 entries to the distance of your choice at the Razorback Run. 22k, 40k or 64k in the spectacular Alpine National Park Victoria on Sat 14th March.
* Return flights to Melbourne for 2.
* Car hire.
* 2 nights accommodation.
* Meet and greet, dinner and run with Lucy. The prize is transferable and drawn on Feb 1st.
All proceeds will go to the fire victims to help rebuild. The exact donation recipient will be made public at the prize draw. 100% of proceeds will be passed on.

The Road to Nagoya

Part 20 Pb’s and pillow forts – By Tara Daniel.

Click here for the link

Run Calendar

Superheroes of Summer

https://mumrunner.com/product/superheroes-of-summer-challenge-entry-jan-2020/
01/01/2020
Virtual Event
$30.00
Superheroes of Summer is a battle between the states of Australia to see who can run the most kms during the month of January 2020.
This virtual event raises money for Children’s Hospitals around Australia, with the winning state receiving 40% of the prize money and the remaining 60% divided up between the states based on how they perform.
Recruit Superheroes for your squad then get out and run during January. Every km that you run or walk will go towards your squad’s total. The squad that runs the most kms from 1st January to the 31st January 2020 will be declared the winner and take away the major prize money for their hospital.

GMHBA Lorne Mountain to Surf

http://www.lornesurfclub.com.au/pier-to-pub-events/mountain-to-surf/mountain-to-surf/
Friday, 10 January 2020
William St to SLSC, Lorne, VIC
RUN/WALK ROAD/PATH/PARK
The GMHBA Lorne Mountain to Surf on Friday, 10 January 2020 is an 8km fun run starting in Lorne and continuing through the forest and then along the Great Ocean Road and finishing at the Lorne Surf Life Saving Club.
This event is on the day before the Pier to Pub ocean swim.
Starting in William Street the course winds into the hills behind Lorne and then through the forest along the river’s edge before returning to Lorne along the Great Ocean Rd. A fit runner can expect to complete the race in approximately 30-40 minutes.
Distances/Events
8km
Late entries from 14 December – $80 (tbc) 

Two Bays Trail Run

http://www.twobaystrailrun.com/
Sunday, 12 January 2020
(Fallback date of Sun 19th Jan in case of Code Red fire warning)
Dromana/Cape Schanck, Melbourne, VIC
The Two Bays Trail Run on Sunday, 12 January 2020 is a 28km and 56km ultramarathon in Dromana, Melbourne.
Catch the great holiday vibe and excellent course between Dromana on the Port Phillip Bay side and Cape Schanck on the Bass Strait side.
That’s a 28km crossing (or 56km double crossing) of the Mornington Peninsula
 and not at the skinny bit! Up and over Arthur’s Seat for fantastic rural and coastal views. Through Greens Bush, the largest piece of remnant native bushland on the Peninsula. Along the cliff tops of Bass Straight approaching the lighthouse.
Distances/Events
28km $100
56km $110

Fun Run Pink: Melbourne

https://www.theeventcrew.com.au/event/triathlon-pink/
Sunday, 19 January 2020
Melbourne Sports and Aquatic Centre, Albert Park, VIC
Fun Run Pink is held as part of Ramsay Health Care Triathlon Pink at Albert Park in Melbourne, Victoria on Sunday, 19 January 2020.
The triathlons are for women only, and boys & girls aged 7 to 13, but the the whole family can get involved in Fun Run Pink, which is open to all genders, young and old.
Series
Fun Run Pink & Triathlon Pink
– Next in series (19 January 2020)
– Previous in series (24 November 2019)
Distances/Events
Fun Run Pink (Open to all):
1km
3km
6km

Hume Bank City2City Run Walk

https://www.city2city.org.au/
Sunday, 16 February 2020
Albury, NSW to Wodonga, VIC
The Hume Bank City2City Run Walk on Sunday, 16 February 2020 is an annual fun run aimed at promoting community health and wellbeing while being the flagship fundraising opportunity for the local cross border health service, Albury Wodonga Health.
Events start at Queen Elizabeth II Square on Dean Street in Albury, NSW and finish at The Water Tower on High Street in Wodonga, VIC.
This event will showcase the cities of Albury and Wodonga, providing participants exclusive access to roads normally off-limits to runners and pedestrians. People of all abilities can challenge themselves to either a 7.5km, 10km or 15km run for health with 100% of all monies raised to benefit Albury Wodonga Health.
Distances/Events
7.5km
10km
15km
15km Open
 *Early Bird to 31 Jan 2020
Adults $35 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $40 Junior $5
Final Week 10 Feb to 15 Feb 2020 
Adults $45 Junior $5
10km Open
 *Early Bird to 31 Jan 2020
Adults $30 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $35 Junior $5
Final Week 10 Feb to 15 Feb 2020 
Adults $40 Junior $5
7.5km Open
 Early Bird to 31 Jan 2020
Adults $25 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $30 Junior $5
Final Week 10 Feb to 15 Feb 2020
Adults $35 Junior $5
Walk & Talk (7.5km or 10km)
 *Early Bird to 31 Jan 2020
Adults $25 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $30 Junior $5
Final Week 10 Feb to 15 Feb 2020
Adults $35 Junior $5

Wangaratta Marathon and Fun Runs

http://www.wangarattamarathon.com.au
Sunday, 23 February 2020
Wangaratta Showgrounds, Wangaratta, VIC
The Wangaratta Marathon and Half Marathon, 10km, 5km and Primary Schools 2km Fun Runs on Sunday, 23 February 2020 start and finish at the Wangaratta Showgrounds.
Courses are accurately measured, sealed courses on bike paths along the Ovens River. It is very picturesque with multiple bridge / creek crossings. These are slightly undulating courses with some twisting and turning but no hills.
Your entry fee includes: chip timing; customised medals; accurate courses; sandwiches, fruit and cordial at the finish; live entertainment; beautiful, flat, sealed river and creek, tree lined courses; events for the entire family; and a friendly and welcoming regional community.
Distances/Regular Pricing to 31st January
Schools 2km – $15
5km – $35
10km – $40
21.1km – $80
42.2km – $100

Cohuna Bridge to Bridge

http://bridgetobridge.org.au/
Sunday, 1 March 2020
Cohuna, VIC
The Cohuna Bridge to Bridge on Sunday, 1 March 2020 is an annual charity fun run/walk that raises funds for the Cohuna District Hospital.
The full program of events includes seven run and cycle events for all ages and abilities. Run alongside the emus and kangaroos on the non-technical trail runs through the Gunbower National Park. The 12.5km and 21.1km trail runs are mostly off-road and an ideal introduction to trail running. The course is flat and takes you along the dirt tracks of this stunning bush setting.
If you prefer to stick to bitumen, try the 6.5km fun run/walk, and there’s also a mini miler for the kids. If cycling’s your thing, wind your way along the stunning Island Road with magnificent views of the Gunbower Creek. The courses for all events run between Daltons Bridge and the town bridge, hence the name.
This community run event has all the shebang of a professionally organised event, including race bibs, bling and trophies. Come and see what Cohuna has to offer, and help raise funds for the local hospital.
Distances/Events
Run/Walk:
Kids Mini Miler early bird to 12/01/20 $10
6.5km adults $30 children $15
12.5km $45
21.1km $70