SRC E-News April 24. Five weeks in lock down

King Island Imperial 20 By Rosalie Smith

8th March 2020

Better late than never and since no-one will be submitting any race reports due to Covid-19, here’s a rundown on the King Island Imperial 20 we attended on the long weekend in March 2020.

In its 26th year, the King Island Imperial 20 is a 32 km race from one side of the island to the other (coast to coast), starting at Narracoopa and finishing at Currie.  Our son Robert and his wife Tamira (Maize) and children live on the island and Rob and Maize have been on the committee for the event for the past few years.  The event brings people from all over Australia, many who have competed in the event multiple times.

Part of the weekend’s itinerary is a Carbo Dinner on the Saturday evening and this year’s guest speaker was none other than Liam Edwards, who spoke of the events of the past 6 months and his achievements of getting back on the bike as well as his goals still ahead of him.  Liam had also addressed the Primary School children on the Friday morning and a group of the Senior School students on Friday afternoon who were undertaking Driver Education as part of their curriculum.

Liam was accompanied by his mother Nadine and sister Breanna for the weekend.  Good old King Island hospitality (total population approx. 1,600) was seen first-hand as Rob and Maize put us all up in their house – their children are used to giving up their beds for mainland guests!  We managed to fit in a lot of sightseeing around a lot of the Island in a few days, including the cheese factory, Cape Wickham Golf Course, some beautiful beaches and lots of ship wreck history.  We were fortunate with the weather, the best Larry and I had ever experienced over there.

Porky’s Beach on the Saturday afternoon proved entertaining although none of us put our hands up to enter these races.    First up was a ‘dash for cash’ whereby you had to nominate your time to run a 3km course along the beach.  Watches and technology weren’t allowed.  The one to finish closest to the nominated time was the winner.  Next up was the infamous ‘nudey run’, females first followed by the males.  A 200 metre run along the beach and into the (cold) water.  Record numbers this year but we were all happy to be spectators!  We saw backsides in the distance and there were butts of all ages and sizes.

Liam, Nadine, Larry and I had signed up to take part in the 32km relay run.  Larry had to withdraw due to injury and Rob found us a fill in on the Thursday night, his workmate Tristan.  The team was, in order of legs, Nadine, Tristan, Rosalie and Liam.  The course itself had some tough inclines and the start of the race saw King Island weather at its best, wet, wiley and windy.  Nadine tackled the first leg and did her usual amazing thing.  We drove past her as she was tackling the incline and she was running strong and determined.  Liam rode beside her on her leg, the bike being nothing like any he would be used to riding, dragged out of Rob’s shed and not in great condition.

Tristan tapped in to start the second leg and did himself proud, especially since he’d only had a few days’ notice.  He also had mates in other teams so honour and smoko bragging rights were also at stake. Me next and I probably had the best conditions of the lot.  The weather had improved and my leg had gradual inclines and a shorter distance than the others.  I was ready for a big sprint at the end, only to find it was the end, a good 600m shorter than 8km.  I was happy with my consistent pace and was spurred on by all of those that I passed.  Yes, I passed people, 32km walking competitors but I did run past people!

Liam took over from me and did the fourth and final leg.  Certainly an athlete be it on the bike on foot, he took off like a rocket.  He hadn’t been training for this specifically but managed to keep to the pace that he had thought he would do.  The final kilometre involved a steep downhill to the harbour and then back up the same to the finish line in the main street of Currie.  He did a cracking pace but he sure did feel it the next day.

Our unofficial splits were:

Nadine                 Distance:  8.01 km           41.08

Tristan                  Distance:  8.09 km           37.55

Rosalie                  Distance:  7.4 km              43.36

Liam                       Distance:  8.4 km              34.58

Our combined times were enough to get us the first mixed relay time over the line and a podium finish! A first at a podium finish for me so pretty happy with that. 

This year’s event saw record entrants.  The weekend finished off with a Recovery Dinner on the Sunday night where awards and life memberships were handed out.  It was lovely to see how long time entrants were recognised as well as the many friendships that have been formed over the 26 year history of this unique event.

King Island is a place we get to visit often having family over there so it was nice to be reminded of the innocence of everything by the reactions on the faces of Nadine, Liam and Breanna by the local customs (make sure you wave to oncoming cars) and simple lifestyle (crayfish to take home).  Travis was unfortunately unable to take the trip due to work but lucky for him Nadine and Breanna don’t eat crayfish.  Yes, leave your keys in your car and don’t lock it.  The locals can pick the tourists easily by the locked cars.

Given we are able to travel on the long weekend in March 2021, I’m looking forward to entering the 32km run and completing the course solo.  Other events include a 32km walking event, either 16km or 8km relay, an 8km event and children’s relay events.  Introduced this year was a pram pushing event. My only regret is that we haven’t entered this event years ago and I certainly recommend it as a ‘bucket list’ event.  

Some interesting facts:

  • Course record for fastest female – Amelia Aslanides (2017) – 2:03:47.3
  • Course record for fastest male – Steve Moneghetti (2002) 1:37.48
  • Birthplace of Stewart McSweyn – Commonwealth Games Representative and 10,000m record holder
  • Greek Ultra Marathon runner Yiannis Kouros ran from Currie to Narracoopa for his warm up run. (just because he could)!

2020 winner was Vanessa Wilson who won in a time of 2:02:20.1  She had only been doing distance running for the past 12 months or less from memory.

Anyone thinking they might like to tick this run off their bucket list, please speak to either myself or Larry.  We’d be happy to help with possible accommodation, recommended flights etc, or what else you might want to see and do on King Island.

Happy isolation reading everyone!

Rosalie Smith

Runner Profile

Grace Smith

Grace Smith, aged 18 and PB’s include;

Mile: 7:21

5km: 29:09

What got your interested in running? Signed up for my first tetrathlon (swimming, running, pistol shooting and horse riding) and knew I needed to improve my running skills  

Do you have any plans to complete any events once things start up again? Probably complete my first tetrathlon, any fun runs and days the club hold.

What running product/technique has helped you? Coach Chris and the whole SRC Family  

Are frozen supermarket pizzas even worth? I don’t eat pizza, so it’s up to everyone else. Tell us what you do when you aren’t running with the SRC: I’m working (milking cows and riding/training racehorses), swimming, studying (Diploma of Building and construction) and sleeping


Are you looking for a strength routine to include in your training? Starting Wednesday 23rd April we will release one of my tried and tested strength exercises each day. There’s six in this series and you can do them from the comfort of your own home. Cheers, Chris

All these can be found on the SRF Facebook page

The O’keefe – Ekiden

SRC Sisters (our girls team)

Last Sunday was supposed to see the SRC Sisters complete the Ekiden Relay in Heathcote. We all had highs hopes of maintaining a 4’45” pace across all legs and were in peak form. Bummed when current circumstances saw the event cancelled we decided to keep the spirit of the race alive and do it anyway. Across the weekend from Friday through Sunday we all completed our leg solo and posted our results and finishing photos in our messenger group. It was fantastic to see every ones encouraging and congratulatory comments with each post, including the words of encouragement from Kylie who was sadly sidelined due to injury. It suddenly didn’t feel so sad that we hadn’t done the actual race as we’d still completed it together in spirit and therefore as a team in a very respectable time of 3 hours 22 minutes “with change”. I loved the will do attitude and the positiveness that radiated from the girls we definitely kept the SRC spirit alive and I am proud to have been part of it. A huge thank you to Nat, Amanda, Kate D, Kate F and Norah for an amazing virtual race, and to Sharls who stepped in last minute to fill the gap. You girls Rock! Bring on the 2021 relay!

Virtual Mothers Day classic

If you haven’t already heard, Mother’s Day Classic is now VIRTUAL, and we’re inviting YOU to join our community!

We’re challenging you to walk or run 4km or 8km in your local area on (or before) Sunday 10 May. 

MDC gives you the opportunity to keep fit, maintain a healthy lifestyle and stay active in your local area.

Race Calendar

Physically distant, virtually apart.

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

Butternut Pumpkin w. Persian Pistachio Pesto, Feta & Pomegranate

For the Butternut Pumpkin

  • 1 large Butternut Pumpkin quartered lengthways (skin-on) and seeds removed
  • 4 tbsp olive oil
  • Sea salt and freshly ground black pepper
  • 150 g feta
  • 100 g pomegranate seeds

For the pesto

  • 100 g shelled pistachio nuts
  • 70 g parmesan chopped into rough chunks
  • 100 ml olive oil
  • 1 small bunch fresh coriander
  • 1 small bunch fresh parsley
  • 1 small bunch fresh dill
  • 1 red chilli
  • 1 lemon juice only
  • 2 tsp sea salt
  1. Preheat the oven to 200C and line a baking tray with baking parchment.
  2. For the Butternut Pumpkin, rub each wedge of butternut Pumpkin with oil and season generously with sea salt and black pepper. Place on the lined baking tray.
  3. Roast the Pumpkin for about 45-50 minutes, just until the edges have begun to brown slightly (you want to blacken the edges a little to give them a nice chewy texture). Check the Pumpkin is cooked by inserting a knife – if it slides in easily the Pumpkin is cooked.
  4. For the pesto, add the pistachios and cheese to a food processor. Pulse to break them into small pieces and add enough olive oil to slacken the mixture to your desired consistency (you may not need all the oil). Add all the herbs, the chilli (if using) and lemon juice. Pulse again to combine the herbs and add a little more olive oil. Season generously with sea salt and give the mixture one last pulse. Taste the pesto, to make sure it has enough salt and acidity, and allow it to rest in the fridge until you need it.
  5. To serve, serve the butternut Pumpkin on plates, drizzled generously with the pesto. Crumble your feta over the top and scatter some pomegranate seeds over to finish.

Two’s allowed three’s a crowd

Hello SRC members and supporters.

As self isolation continues, it is glad to see many runners adapting to their environments. It is also great to see social distancing being observed by many members. There has been noted increase of public use of common areas such as the lake and botanic gardens, which is great to see the public keeping healthy, but we still need to remember social distancing. There is now the issue around unnecessary travel with Mount Major now being closed to the general public. I now ask all members to act with caution when travelling to their favourite running spot. If you can run within your own neighbourhood, please do.

Coach Chris’ Virtual sessions are still very popular with members posting their sessions online. This is proving to be a great motivator to maintain fitness while we are unable to train as a club, with members posting pictures of their runs and how they went with their training sessions.

Stay Safe and Keep Running

Mathieu Ryan


“High-Intensity Interval Training (HIIT) has boomed in popularity with the general public, particularly in the last few years, but is clearly nothing new in any athletic space. In fact, Sir Roger Bannister was noted as completing “10 quarter mile intervals per workout at close to race pace, with about two minutes of recovery between each interval”. More recently, HIIT has been shown to have beneficial effects on a number of physiological variables that contribute to running performance (muscle buffering capacity, mitochondrial content, capillary density and running economy to name a few). In relation to the study in question, we may guess that the Kenyan athletes were completing a greater portion of their training as short intervals to elicit some of these benefits in the lead up to their major events.

For reference, the Kenyan athletes were completing about 60% of their total kilometres as easy runs, 25% as tempo runs, just under 10% as short intervals, just under 5% as long intervals and around 1% as tests/competitions. For comparison the national level athletes completed close to 70% of their total kilometres as easy runs, 10% as tempo runs, around 6% as short intervals, 12% as long intervals and 2% as tests/competitions…”

Read the full article:

Following the rules

After a week of social distancing of running with no more than one other person most of us were commenting that it seemed like a month since we ran in a group.

It’s great to see runner using social media (Facebook & Strava) to discuss their run and training plan.

And here are some reminders from the Vic Gov website. Remember this is from the government and doesn’t have to make sense.

Can I leave the house to do some outdoor exercise on my own?

Yes, you can leave your home to exercise alone, provided it’s possible to maintain appropriate physical distancing from others. This includes, walking, running, bike riding or other types of exercise, such as yoga in a park.

Can I exercise with others?

You can exercise outdoors with any or all of the people who normally live at the same address as you. This includes walking the dog, yoga in the park or going for a run or bike ride. Always maintain physical distancing when you are exercising with them. 

Alternatively, you can also do outdoor exercise with one other friend or family member who doesn’t normally live at the same address as you, provided you maintain physical distancing while together.

That person can also be a personal trainer if you wish.

Can I meet a friend for coffee? 

Only as part of your daily exercise. Cafés and restaurants are not permitted to offer table service, so sitting down for coffee with a friend at your local café is not an option. Going for a walk with one friend or family member who doesn’t live at the same address as you and getting a couple of takeaway coffees is an alternative, but an online coffee catch-up is the better way to stop the spread of coronavirus.

SRC donated $800 to the Cupid’s Undie Run

Shepparton Runners Club (SRC) members may not have been able to lace up and strip down for a great cause last Sunday, but that didn’t stop them from contributing. Today the SRC donated $800 to the Cupid’s Undie Run, Shepparton, which will go towards the Children’s Tumour Foundation.

Cupid’s Shepparton, race director, Kerry Connolly said, ”I was blown away with the donation. We were sad to not be having our run, but this has lifted our spirits”

Race Calendar

Briefly – Gold Coast July entries suspended. Shepparton August entries suspended.

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

Pan Seared Salmon and Avocado Salsa

For the Pan Seared Salmon4 Salmon fillet‘s – skin on2 Tablespoons avocado oil Click here for my favorite brand1/2 teaspoon garlic powderZest and juice of one small lime Kosher salt to taste pepper to taste For the Avocado Salsa150 g Diced avocado juice of one lime clove Onegarlic minced salt and pepper to taste2 tablespoons chopped corinader2 roma tomatoes diced


  1. Heat the avocado oil in a large non stick fry pan or skillet over medium high heat.
  2. Season both sides of the salmon fillet‘s with salt, pepper, and garlic powder.
  3. Cook the salmon in the hot skillet for a skin side down until it it starting to crisp. Sprinkle the lime zest and pour the lime juice over the salmon before turning. Flip the salmon and cook through to your liking.
  4. Remove from heat and set aside
  5. In a medium bowl, combine all of the ingredients for the avocado salsa and season with salt and pepper to taste.
  6. Serve salmon fillet’s topped with avocado salsa

Remember Coach Chris post training sessions on line. You are encouraged to post your run on line when prompted by Chris or Norah.

Stay safe, Stay home, unless you are social distancing running with one other.