SRC E-News Feb 28
Club News
Sunday March 8th – 5km Day of PBs
Rather than our regularly scheduled handicap, in March we will be giving anyone who is keen, a chance to run a 5km race on the track. You can nominate a time and we will place you in a group of people with similar ability along with a couple of pacers to help you achieve your goal. Details below:
When – Sunday March 8th, first race at 8am
Where – Shepparton Athletics Track
Cost – SRC Members $0, Non Members $5
Questions:
Can I bring my own pacer? – Yes, absolutely and you can pace your friends in multiple races if you like. We just ask that you complete the registration form.
Do I have to be an SRC Member? – No, everyone is welcome to participate.
How many laps is 5km? – 12.5, we will be getting the pacers to count the laps for you, along with having lap counters at the finish line.
Will it be timed? – Absolutely, all results will be captured and posted later that day.
Do I have to run a PB? – No, you are free to run at the pace you wish and chase your own goals
Register Here – https://docs.google.com/…/1FAIpQLSeeeUSVreWui63j4E…/viewform
House keeping
Over the last few weeks and months a large minority of runners have put the idea to me that the newsletter should come out fortnightly. Considering the up take of Facebook and the fact that on Monday this week everyone (who’s on Facebook) knew the results and success the SRC had at Wangaratta the day before.
Therefore the SRC newsletter will be mailed to you on the second and forth Friday of every month. This will be a trial for 3 months. You may also receive a newsletter on a time basis during this trial time.
This idea will be visited and assessed at the end of the trial.
For those that are not on Facebook and feel they may not receive up to date info, I am sure you will agree Coach Chris gives a detailed spiel at our weekly training and that should help.
Runner Profile
Debbie Harvey
Age 63 and I don’t get any older this year.
PBs
5km – 26.27
10km – 56.44
Half Marathon – 2 hours 10 minutes
Or according to Stava I ran 2 hours 8 minutes (2 hours 10 minutes was 21.30km!!!)
Until I turned 55, the only running I had done was when training for hockey at secondary school and some running to improve my fitness in preparation for the Red Cross Murray Marathon (paddling from Yarrawonga to Swan Hill).
When I turned 55, I set myself a goal to run 5kms by the end of the year. My daughter Christie lifted the ante by invited me to run the Mother’s Day Classic with her in Canberra. With that in mind I needed to be capable of running 5kms by May, which I did. Christie was the person to introduce me to parkrun, at Tuggeranong in Canberra. I loved it immediately and was thrilled when a year or so later I heard that parkrun had started at Shepp.
I have only been a member of SRC for about 3 years, I think. It took me a while to feel brave enough to join up. With my age and limited running abilities I thought I might be out of place. I need not have felt this way. SRC are so inclusive and welcoming and friendly and fun.
I am a kindergarten teacher and have been working at Katamatite Kinder for 19 years, which indicates how much I love the job – it’s a great place teach.
My favourite run has been the half at Shepp festival last year. I followed a training plan from Coach Chris, didn’t get any injuries and was well prepared and felt great for the whole run. I just loved it.
With our other daughter living in London, we make trips there every 3 or 4 years giving us opportunities to explore different parkruns which is always great fun. A few years ago, we especially visited Inverness to do their parkrun (Mairead had told us about it). At first, we were told by the Tourist Bureau that it was cancelled as the Highland Games were being held at the parkrun park. We went along anyway and found the parkrun team casually re-routing the parkrun track. Parkrun commences at 9.30 at Inverness but it was well after that by the time they got organised. It was all very light-hearted and super friendly. At the end, the parkrun team admitted that there wouldn’t be any pbs because they had measured it wrong and the track was actually 5.5 km long! We went along to the post parkrun breaky which was jam packed with jovial parkrunners and warm cups of chocolate.
Preferred drink with pizza – 1. Cider, 2. Wine 3. Beer, Last. Soft drink (yick!).
Events planned for the year My two sisters are now parkrun enthusiasts too and we have invented our own family parkrun challenge. We each have to run parkruns starting with the letters in our names. To make it harder we can’t use shorter versions of our name i.e. Deborah not Debbie, Christopher not Chris. My sister’s names are Lorraine and Christine. We are planning a road trip to Renmark as we all need an ‘R’. This challenge should see us doing lots more parkrun tourism.
SRC Smashing success at Wangaratta last Sunday.
It was a day of Pbs, podium, and a team win. Well done to everyone who participated today at Wangaratta, by my count we had 43 runners. It was fantastic to see so much purple and gold across the day with runners in all events from the kids dash through to the marathon. Lots of positive stories to come out of today, Whether it was pacing mates to a PB, running a PB, finishing on the podium, or sharing quality time with your mates and family doing something you enjoy, it’s been a memorable day.
Rural City of Wangaratta COMMUNITY TEAMS winners!
Congratulations to Shepparton Runners Club who win the 2020 team comp. They were the only team to get either 40 finishers or 400 finisher kilometers (They actually got both).
Well done to Thomas Black and Friends who came second, chosen from the random draw. Video of the draw below.
Full team results at http://www.wangarattamarathon.com.au/details/results/
Morning session for anyone interested
For those that are after a bit more of a session on Thursday morning we may have something that interests you.
Starting this Thursday the following session will take place in preparation for Gold Coast half and anything in between now and then.
WHO – Jacqui, Taren, & Myself. WHEN Every Thursday 6am WHERE – Changing location. 1. Lake Victoria 2. Lowanna park Kialla
NEXT 4 WEEKS
4 X 4 mins 1 min Standing Recovery (SR) , (+ warm up cool down)
50 mins tempo,
50 mins with the last 10 mins solid
6 x 500 mtrs with 1 min SR.
EVERYONE IS WELCOME
Recovery
The recovery phase begins the moment you cross the finish line. Replace fluids, electrolytes, and glucose immediately. Research indicates that refueling right after an event (within 30 minutes) is ideal because your body is designed to absorb the much-needed energy at a much faster rate than normal. Your muscles are like thirsty sponges soaking up these nutrients. Water and sports drinks should be readily available at the finish, so drink up. The best post-race recovery foods are easily digestible high-carbohydrates like bagels, bananas, and yogurt, and many longer races offer similar foods in the finish chute. Eat some of these foods before leaving the race site. It’s also a good idea to change into dry clothing as soon as you can to avoid getting chilled. Slow walking helps prevent muscle soreness and blood pooling in your lower legs so walking to your car is also a part of your recovery.
When you get home, take an ice bath immediately. Ice baths minimize soft tissue inflammation and therefore help speed recovery. Fill a bath tub with cool water and get in, use enough water to cover your legs and hips. You can have a hot cuppa to keep your upper body warm. Stay in the bath for 10 to 20 minutes. Avoid a hot bath for 48 hours after the race because heat can increase soft tissue inflammation. After 48 hours, you may use heat to help relieve muscle soreness.
PHASE TWO: Day 1 to day 3 The first 3 days following a long distance race are the most crucial to a good recovery. These are the days to take completely off; give yourself permission to sleep in. Don’t run, even if you feel fine. Endorphins mask aches, pains, and even fatigue for several days following a race so runners are often unaware of how they really feel and return to training too soon. Gentle stretching and activities of daily living are enough “exercise” during this short phase of your recovery plan.
PHASE THREE: Active recovery A general rule of thumb for recovery is allowing one day of “rest” for every mile of the race. Don’t panic though, this doesn’t mean cutting out running, but rather not running hard, so no speedwork and no racing for two weeks. Return to running by implementing a “reverse taper” plan. Follow the taper you used for your race (last two weeks of training) in reverse to bring your mileage back up to your maintenance level. Mixing in walk breaks with your running is a good way to control the intensity and make sure you keep the pace easy during this phase.
Heart rate monitoring can be a very useful and objective indicator of your recovery as well. Measure your resting heart rate (RHR) now, during your training, on a regular basis so you have a baseline. Take your resting heart rate the morning after the race and each morning during your recovery. A resting heart rate 10 beats per minute or more above your normal RHR is a warning sign. It indicates fatigue, stress, or possible illness and lets you know that you have not fully recovered. Keep your runs very easy until your resting heart rate returns to your normal pre-race readings. When your RHR returns to normal, you will know you are ready to resume training.
