Hey Fam, with the influx of brand new members and the re commitment of our previous members for the new calendar year we wanted to take the opportunity to create an event for us to all come together to get to know each other better while Coach Chris provides us with answers to the running questions we have always wanted to ask but never had the time or were too embarrassed to ask.
So come along to:
the Terminus Hotel in Shepparton
on the: 21st March 2020 at: 6.00pm
For a meet and greet dinner, with meals and drinks available to purchase through the bistro and bar, and the chance to have Coach Chris answer all of our burning running questions.
Just fill out the google docs form below to submit your question before the night so they can all be answered thoroughly, remember the only stupid question is the one you never asked…
RSVP: Monday 16th March
My 5 km PB at the athletics track
Very good morning on the track
5km in 14 mins 51 secs 🏃♂️🏃♂️
First sub 15! Huge PB
Thanks Shepparton Runners Club for the event
Nathans splits 2:30, 2:39, 2:43, 2:45, 2:46 Average pace 2:41 mins/km
SRC members results and PBs are on Facebook.
The road to Nagoya
By Tara Daniel
I’m moving ok. Body is a bit sore and moving too quick is hard…don’t mention the stairs!!! They are the devil!
At the 10 km Mark I was ok. I had just collected Sam so was chattering at him about stuff. Body was feeling good and I was surprised at how quickly it had passed.
Parkrun was unfortunately cancelled due to another event in the park. But we went and ran the course anyway, there were heaps of runners around which was good, I found the people watching was interesting.
The weather was perfect! Still, cool and clear. It was cold to start with but once the sun was up it was spectacular. By comparison on Sunday (which was meant to be race day) it was icy heavy rain and it was horrible. The perfect weather made the run much more enjoyable and mentally easier.
No pizza in my pillow fort. I had spicy Japanese fried chicken! Which was yum! Then out for celebratory Sake.
Sam joined me at 9 km and stayed with me until almost 40 km. He kept me moving. When things were tough I just tucked in behind him and tried to keep up.
The whole run felt better and easier than some of my long runs. Don’t get me wrong there were moments that were horrible but in general…it was not that bad!
Yes I will do another on
Congratulations Tara you’re a marathoner! Taras stats for the marathon for every 10 km were as follow 1:11, 2:21, 3:34, & 4:48 finishing in 5:02.
Name: Chris Banning
PBs: Mile – 4:59, 5k – 16:49, 10k – 39:25, Half – 1:31:15, Marathon – 4:23:02
How long have you been running, and what got you into it?
I’ve been running on and off for a little over 10 years; sometimes more consistently than at other times. Right now I’m in a particularly good spot with regards to kms/week and a lack of injuries, but it hasn’t always been so. I was born in the UK and have always enjoyed sports in general, including running. I’m naturally competitive and I found that I was a reasonable cross-country runner at my school in the UK. In my experience, cross-country is very different in the UK to Australia. There’s a lot more mud, it’s a lot colder and wetter and generally it was hated by everyone as we traipsed out on a cold winter morning. I have to say that there were plenty of mornings that I wasn’t too keen on doing it either, but I could relate to something about running on a deep down level and it stuck with me when I came to Australia.
When I emigrated in 2005 I settled down in the outer eastern suburbs of Melbourne. Shortly after I joined the Ringwood Athletics Club, focusing primarily on triple jump and the 800 m. It was a great time to be a part of an athletics club. Melbourne was due to host the Commonwealth Games the following year and we had some great athletes that were hoping to qualify. It was so inspiring to see these men and women at the pinnacle of their respective sports. Meanwhile, I was slowly improving and was hoping to compete at the state championships for my school in the U15 category; however, unfortunately my athletics coach had a stroke while on an overseas tour of Canada and the US. It took a long time for him to even make it back to Australia, by which point most of his athletes were at a loose end, myself included. For a couple of years I drifted in and out of various sports; indoor soccer, cricket, mixed netball and futsal all got look ins. During this time I was still running occasionally, but I had no serious targets.
I think that my relationship with running truly changed on Christmas Day 2009. We were having a family Christmas dinner at my uncle’s in Eltham with family and some close family friends. My uncle had emigrated to Australia in the mid-90s and had embraced triathlons. They’d become a fundamental part of his life, including Ironman events. For those of you not familiar, the Ironman triathlon is comprised of a 3.8 km swim, 180 km bike ride and then finishes with a marathon. After one too many drinks, he convinced a number of us to sign up to the team event in Busselton, WA, where each leg was completed by a different athlete. So one year later I found myself completing the run leg as I finished my first marathon shortly before my 20th birthday. I was underdone and really should have trained more, but I ticked off a marathon without stopping or walking. The bug had stuck. Since then I’ve explored Tough Mudder, a few half-marathons, a couple of other events and I’ve been at parkrun since August 2015.
Where is better for running, England or Australia?
As strange at it may seem for someone who lives in Shepparton, I love running the hills and wooded trails. For me there is nothing better than running around Bright or in the Dandenongs or in the Peak District in the UK. For me it’s not so much one country or another, it’s being able to escape into nature and let my thoughts wander. I love seeing the natural beauty as I explore an area. Give me a ferny trail along a mountain stream that finishes at an outcrop over the surrounding countryside any day of the week.
Got any bucket list runs from around the world?
I would love to run in the London Marathon. London is a really special city and I grew up looking at that as something that I’d love to do at some point in time. I also studied Spanish at uni, so I could definitely be talked into Barcelona. It’s a gorgeous city and like no other place I’ve been.
Best post-run recovery food?
This is one thing that I really struggle with. My biggest difficulty at the moment, aside from finding time to train around the kids, is fuelling my body after a long-run. I find that the rest of the day I’m lethargic and constantly going hypo. If you’ve got any suggestions I’m all ears!
What do you think of fresh rocket on pizza?
Sounds great with a bit of lamb and feta!
Best/worst piece of running advice you’ve received?
I remember one of my early athletics sessions in Ringwood focusing on how my arms drove through as I ran. We spent the entire session focusing on maintaining a 90° angle at the elbow and bringing through a loose fist to be level to your shoulder. Whilst those specifics were important when sprinting before a triple jump, the concept of controlling your arms when running has never left me. As strange as it sounds you can drive that extra speed from your arms into your legs!
One last piece of advice…
If I could share one last piece of advice, it would be to never be afraid of change, even if it’s something that you consider fundamental to your running. I ran in ASICS for the best part of 15 years. I increasingly broke down with injuries and spent a lot of money with podiatrists, myotherapists and physios to fix my issues. Ultimately I was recommended by my uncle to try a pair of HOKA One One and I’ve never been happier. New PBs, more running than ever before and no injuries! I’m so glad I tried them!
|Name of Event||Date of Event||Location of Event||Event Website||Facebook Page|
|Make it Your Own||Wednesday, 1 January 2020 to Thursday, 31 December 2020||Anywhere in Australia||Event Website||Facebook Page|
|Pop! Challenge||Wednesday, 1 January 2020 to Thursday, 31 December 2020||Anywhere in Australia||Event Website||Facebook Page|
|Gold Coast Virtual Marathon||Wednesday, 1 July 2020 to Friday, 31 July 2020||Anywhere||Event Website||Facebook Page|
|Greatest Virtual Run||Friday, 3 July 2020 to Sunday, 5 July 2020||Anywhere||Event Website||Facebook Page|
|Weipa Running Festival||Sunday, 12 July 2020 to Sunday, 26 July 2020||Anywhere||Event Website||Facebook Page|
|You Yangs Trail Running Festival||18 - 19 July, 2020||You Yangs||Event Website||Facebook Page|
|Shepparton Running Festival - CANCELLED||CANCELLED||Shepparton, Vic||Event Website||Facebook Page|
|Wonderfalls Trail Run||Saturday, 29 August, 2020||Cumberland River Holiday Park,|
Great Ocean Road, Vic
|Event Website||Facebook Page|
|Dubbo Stampede Running Festival||Sunday, 30 August 2020||Anywhere in Australia||Event Website||Facebook Page|
|Sweat Vs Steam||06 October, 2020||Echuca, Vic||Event Website||Facebook Page|
|Ned Kelly Chase||Sunday, 25 October, 2020||Wangaratta||Event Website||Facebook Page|
Homemade Peanut Butter Protein Bars
Time 10 mins for up to 6 bars
- 1/2 cup peanut butter, or allergy-friendly substitute (110g)
- 1/4 cup protein powder (I use Vanilla Nutribiotic) (20g)
- 3/4 tsp baking soda (trust me)
- 1/4 cup Sucanat or brown sugar (40g)
- 2 tbsp applesauce (30g)
- tiny pinch salt if desired (I use 1/16 tsp, and my pb also has salt)
If your peanut butter is from the fridge, gently warm it until it is a stir-able consistency. In a mixing bowl, stir the peanut butter and applesauce until they form a smooth paste. In a separate bowl, combine all remaining ingredients and mix well. Pour the dry ingredients over the pb mixture, and stir until evenly incorporated. It will be a little crumbly, so transfer the crumbly dough to a gallon-sized plastic bag. From inside the bag, form one big ball. Still in the bag, roll out with a rolling pin. Cut bars (or portion bars into individual bags and shape them) and put in the freezer to firm. (Alternatively, you can bake these or make protein peanut butter cookies if you’d prefer.) I store mine in the freezer, but you can fridge them if you want softer bars. Makes 4-6 homemade protein bars, depending on how thinly you roll/shape the bars.
😍 Raspberry Muffins https://www.healthymummy.com/…/nut-free-honey-raspberry-mu…/
😍 Choc Chip banana bread https://www.healthymummy.com/6-banana-bread-recipes-you-ha…/
😍 Cookie Dough Truffles https://www.healthymummy.com/…/amazing-healthy-cookie-doug…/
😍 Caramel Cheesecake Bliss Balls https://www.healthymummy.com/…/healthy-caramel-cheesecake-…/
👉 Spread the word…tag your Fun Run mates!!
💪 The Numurkah FUN RUN 2020 starts at St Joseph’s Primary School – Tocumwal Road Numurkah
🏃♀️ Registrations & Bib Collection open from 8am – please don’t leave it to the last minute.
🦶 5km & 10km FUN RUN STARTS AT 9am!!
🏃♂️ Late Registrations can be done on the day for $45
💪 2km Fun Run will start at 10.15am
🏃♀️ 1km Fun Run will start at 10.25am
👍 Singlets can be collected on the day!
🥪 Egg & Bacon sandwiches available.
☕️ Coffee by Emma
See you at parkrun and/or in Numurkah and have a good weekend. Will Nathan break the course record in Numurkah?
Remember the newsletter is now fortnightly