SRC E-news July 31

Tuesday’s training

As of Sunday 2 August at 11:59pm, a face covering will be mandatory whenever you leave home in Victoria. To keep in-line with the Department of Health and Human Services we will now be asking all our members who attend Tuesday night training to wear a mask to and from, and must be carried with them (worn if they chose to) during training. Anyone found not doing this will be asked to leave training immediately.And remember, if you are feeling unwell, get tested and isolate until you have your results.

It’s been fantastic to see how popular training has been over the last couple of months. As a club we know that it’s not always possible to make training as things come up, if you do register we ask that if you can’t make it, please let us know so we can offer your spot to somebody else, it’s not much fun when we have to let somebody know a group is full and they are unable to attend. #RespectForOthers

3 options again this week, great to see how popular the 5pm group is!

5pm with Sam Daniel at parkrun shelter
6pm with Norah Armstrong at north end of the lake
6pm with Chris Armstrong at athletics track

Normal Registration form is on SRC Facebook page via google doc.

I didn’t get my newsletter.

From time to time you may not receive the newsletter. There are 2 things you can do. The best thing is to whitelist the email address you receive the email from. The instructions to do this differ from account to account. Whitelisting emails will make sure that you receive emails from the required email IDs while preventing spam coming in from the others. It’s not hard to whitelist an email address you can Google the instructions here.

The second option and this is NOT A FIX. All newsletters are stored on the club website After having a look around the website click on the Blog tab and that’s where all the newsletters are stored. ENJOY

If one person doesn’t receive the newsletter, their is very little I can do about it. If several or all people do not receive the newsletter (link in Mailchimp) their maybe a technical problem which we will work on.

Steven Trevaskis

Runner Profile – Glenys Frizzell

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Age and PBS

Next birthday is an “0” birthday and I’ll be eligible for a senior’s card

5kms – 23.46

10kms – 51.56

1/2 – 1.54.52

Full – something only dreams are made of

How long have you been recreational running and what prompted the start?

I only started recreational running in my 50s. 

I was a plump “ unco” child who would come home after athletics days in tears, asking why I always came last. My brother’s solution was easy – just run faster!

Even my mother’s response to why I didn’t get to do ballet like my sisters was that  I  was too much of a heiferlump!

It wasn’t until my early 20s that I became addicted to fitness as a means to lose weight after ballooning from a chubby child to an obese adult,  thanks to the uni staples of pizza and alcohol. I became a regular at the gym and even became an aerobics and gym instructor ( and indirectly how I met hubby Peter, but that’s another story).In the process I managed to shed 20 kgs.

Still, running was never on my radar; an activity I loathed and one  I expected to  always to have an aversIon.

Ten years ago life and physical fitness pursuits took a dramatic turn when an out of control car hit the back of our stationery car at 120 kms/hr. The bones in my back that were broken and crushed had doctors predicting I had 5 years until I would be permanently confined to a wheelchair. Swimming, while not an exercise  of choice became the only exercise I could do initially. To keep myself motivated I signed up for the iconic Lorne Pier to Pub ocean swim, which became an annual pilgrimage, with Peter running the Mountain to Surf the day before. 

One year I decided to take part in the Mountain to Surf too – but as a walker. I got caught up in the atmosphere and ended up running most of it. Soon after I started joining Peter at Parkrun and became just as obsessed as he was.

Early last year Peter signed us both up for Runners Club to my protests. I had thought it was a club for elite runners – way out of our league. While the club certainly has its share of elite I discovered it’s also for those who just love running …. or want to love it. ( I hover between the two!)

COVID restrictions impacts

With retirement this year Peter and I had planned to complete Parkrun’s Cowell  Club (100 different locations) and  Alphabeeter Club – dreams now for the future ??

 Being confined to home we’ve been running and bike riding from home daily … probably to the point of ?excessivism?. The imminent birth of our granddaughter may give my body the rest and recovery it’s craving (but thoughts of that wheelchair … keep going while you can)


A food I rarely eat these days but if I’m going to indulge it’s worth the trip to Bank St Pizza, Avenel for any of their exceptional gourmet toppings on a base you simply can’t replicate ( and no I don’t have a vested interest ??) 

Home cooked pizza – my go to is caramelised onion, roast pumpkin, pine nuts and feta  – and forget pineapple.

Goals in Running

Not getting my hopes up to complete any running goals right now with pandemic life. 

I had been training for the Challenge Olympic distance triathlon which was scheduled for early April and has been postponed until October??? Perhaps in 2021.

 When Parkrun returns  Cowell and Alphabeeter are a must.


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Garmin hit by ransomware

Garmin’s four-day service meltdown was caused by ransomware
As most of you are probably aware, Garmin Connect was down for several days but now appears to be back online. While this may be a #firstworldproblem, it did mean people had issues submitting their runs to many for the virtual runs currently happening around the world. Ars Technica looks at how it was a ransomware attack, which many people had suspected.


Lucy Bartholomew full-time ultra runner 26,000 followers on Facebook & 85,000 followers on Instagram. Podcast name – Run with love

19. Lucy Bartholomew, Ultra Trail Runner – Reconnecting with your why, being the best version of yourself, and the power of community

Ultra trail runner Lucy Bartholomew entered the ultra running scene when she was just 15 years old and running her first 100k. Today, 8 years later, she seems to have already gone through it all, becoming one of the veterans of the sport. She has a huge influence on social media with 85 000 followers on Instagram, a platform where she talks honestly and without filters about everything ultra running, strength training, delicious plant-based food and much much more

I think that you shouldn’t put so much pressure on yourself to try and be perfect, to have this perfect journey, to be this perfect person for people to look up to. It’s not realistic. I think that what I learned is that the only thing I can be is me, and the thing that makes me me is being the best version of it, and that’s in all aspects. There’s fitness, yes, but there’s also health, being mindful, being social, being friendly, and being kind. And I think that — you know, they have this saying called strong not skinny. But I think there is also, like, fit and friendly.

A new podcast to share with you all! This time with “Run with love podcast”!

Hope you enjoy!

Link here or on your platform to listen!…/19-lucy-bartholomew-ultra-trail-r…

How to Rehabilitate Anterior Hip Pain in Runners

Pelvic and hip injuries are some of the lesser seen injuries in runners, with less than 10% of runners reporting pain at the hip and pelvis. Of which an even smaller percentage present with anterior hip pain. As it is an uncommon area to have pain or injury, it can be confusing for runners to get diagnosed and then effectively manage and rehabilitate. Here is a comprehensive guide to anterior hip pain in the runner. Click HERE>>> to read the article by Lewis Craig

SRC E-News July 17

Club update

So what’s been happening at The Shepparton Runners Club

  1. The SRC committee has wrapped up the cancellation of the 2020 Shepparton Running Festival and has contacted all those that had entered before registration were suspended.  Whilst registered participants were disappointed that the event would not proceed this year they expressed their gratitude for the way the Club handled the situation with 62% electing to roll their registrations over to next year.   The SRC Committee would also like to thank Steve Ayton, Liz Connick and Sean Greenhill for the power of work and professionalism shown during this unprecedented and stressful time.
  2. In June, the SRC applied for a grant through Community Sport Sector Short Term Survival Package, to assist with club operations during COVID-19, in which we were successful in being approved for $1,000.
  3. The clubrooms were broken into. This is disappointing as this is the second time in 12 months that the rooms have been targeted. While nothing of great value has gone missing, it is not something as a community group we don’t like to see. The committee are in the process of submitting a grant to improve the security of the rooms and our contents. If anyone notices anything suspicious around the clubrooms, please report this to the Shepparton Police on (03) 5820 5777 or crime stoppers on 1800 333 000.
  4. Training continues in line with the recommendations from Victoria State Government with no more than 20 participants. We have seen these to be popular with the training lists filling early. It is great to see regular faces, as well as some new faces attend training. Coach Chris has been doing amazing with the training plans, and Run Leaders Norah and Sam have been great with executing these and assuring we have a safe environment to run in.  With the constantly changing environment regarding Covid 19 the committee is keeping a close eye on restrictions and will notify members via our social media platforms should the situation change in regards to training.
  5. Princess Park Reserve has seen the competition of electrical upgrades as well as the installation of new lighting around the main oval.
  6. We are also very excited for Chris Armstrong to join the team at Run2PB in addition to being head coach at SRC. Through Run2PB, Chris will be here to guide you in every step of your journey to assist you in chasing your running goals as an online running coach. If you wish to reach out to Chris via Run2PB for a personalised weekly plan, he can be contacted at

Runner Profile

Tara Daniel

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PBs – I just realised that most of my PBs are unofficial and probably don’t count.

5km – 25.50 (1/1/2020)

10km – 57:12 (unofficial at the August Handicap in 2019)

21.1km – 2:10:39 (unofficial for RunRona in May 2020)

42.2km – 5:02:40 (unofficial in Nagoya after the Nagoya Women’s Marathon was cancelled halfway through tapering)

Why did I start running? I had flirted on and off with running since my housemate in the UK did the Great North Run and raved about how awesome running was. I tried a few times to get serious with it, but I did that thing that all new runners do which is run as hard and as fast as you can then die after maybe 2 minutes, so running was kept at arms-length until 2016 when Sam and I decided to go to Nepal to walk to Everest Base Camp. At this stage I was probably 5 kgs heavier than I am now and supremely unfit. I started walking and running so that the holiday to Nepal would be fun. That was the year I ran my first ever 10 km fun run at the Wagga Trail Marathon, that was one of the most EPIC runs of my life….I think it was even more emotional than the Nagoya Women’s Marathon this year! After getting back from Nepal, I ate like I climbed a mountain every day for a few months and got supremely unfit again. In early 2017, Sam cracked it and decided we needed to get fit again, so began the “love” of parkrun. For the first few months of going along to parkrun I hated it, it was awful…but as I started to get fitter I started to enjoy running more and more. I was maybe running 3 times per week but going flat out for 2 km then stopping. Sam then decided he wanted to join the runners club, I said no thanks, he said too bad, you are already a member and the rest is history.

Best thing I have learnt? Run easy! How good is it, you can go for a run and enjoy it, you aren’t dead at the end of it! I probably do too much easy running…but its great. I think I would have taken up running earlier had I known that you don’t have to run each run like you are being chased by a bear and your life depends on getting to the nearest safe spot as fast as possible.

Pineapple on pizza? Pineapple definitely belongs on pizza. It is an essential ingredient in my view.

Best achievements/ proudest moments in running? I have two that spring to mind immediately. The first is the “My Five Km Finish Line” program I did in 2019 which was aimed at getting people into running and getting people active. The concept was a couch to 5 km type thing but really it was just about teaching people the easy running thing so that you realise it doesn’t suck! The fact it tied into the running festival was great and the group of ladies (and Steven) were so good to train with. I really enjoyed it, and watching them finish the 5 km at the SRF was kind of emotional. Its also so good seeing Katherine, Alice, Taren, Jacqui (and Steven) really embrace running and smash some incredible goals. The second was finishing a marathon in 2020. I signed up to the Nagoya Womens Marathon in August 2019 and trained for it from 8 km as my first long run in August through to 33km as my longest long run in February 2020. The event was meant to be held on March 8 2020 and about 10 days out from the event, I got notification it had been cancelled due to COVID-19. At that point we had no idea the impact that this virus would have on us so I had to make a decision. I ended up still going to Japan and I was going to run the marathon to coincide with parkrun (which then was also cancelled) so I ended up running 42.2km with Sam for 30 km, around a 1.3 km park in Nagoya. I didn’t care about time or anything except getting the distance done which I did. I could have chosen to not do it, but getting it done made all the early morning get ups seem worth it. Although there was no event, I know I am a marathoner and I am super proud I finished it. I will re-enter Nagoya and do it properly one day. I really do want to be handed my Tiffany’s necklace by the Tuxedo Squad!

What’s next on the cards? I am actually really liking the COVID break. I’m really just enjoying running for running’s sake. There is no pressure and it’s just nice to go back to the basics of why I run. I think I might just see what comes up. But one thing I really do want to do is dress up as jazzercize barbie for the Afterglow Trail Run (if it goes ahead). I think Nat said she might do a marathon there!!! (HA KIDDING)

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Managing running with Covid-19 restrictions

Who has embraced Iso Running at SRC?

Covid-19 has produced many setbacks to our running calendars over the past few months. Week after week we have received news of events that have been cancelled. Events that many of us were really looking forward to, and that we had already invested much time preparing for. While this has been disappointing for some of us, many SRC members have embraced the isolation period and worked really hard on their running. Some have managed to make some great progress in their fitness and running goals and produced the fastest times they have ever run during this time. Below are a few of the personal bests that we have seen over the last few months…… a bit of a case of being “all dressed up and nowhere to go”….so let’s give them a shout out here to let them know we see how their hard work is paying off. 

Helen Reynolds Marathon 4:29:56

Taren Kirby Half Mara 2:28:04 (first half)

Tara Daniel Half Mara PB 2:10:30

Jacqui Noonan Half Mara 2:28:53

Anna Turnbull 10km 43:50

Laura Smithers-Shaw 10km 51:30

Catherine Heard 10km 59:44

Chelsea Nicholson 10km 60:21

Taren Kirby 10km 63:17

Anna Turnbull 5km 20:39

Kirsten Arthur 5km 21:44

Hannah D’Andrea 5km 22:20

Kate Flynn 5km 23:46

Catherine Heard 5km 27:37

Taren Kirby 5km 28:09

Cate Aitken 5km 28:12

Jacqui Noonan 5km 28:18

While this article is specifically about personal bests, it is also equally important that we recognise everyone that has kept up their running over the last few months as well. Our physical and mental health is important especially in these stressful times, and the benefits that running can have in our overall health and wellbeing are tremendous. Keep up the great work everyone!


Better with running

This is an awesome interview with Chris Armstrong. Most people would have iTunes or spotify where you can search for – better with running podcast-. or you can do what I do and ask my Google home mini so I do not need a link. Check this one out!

Chris talks about his early years of football and running to starting with the Shepparton Runners Club and how we have managed running this year with the outside group restrictions.

Chris tells us about training for his first marathon and about the connection between running and mental health. And by the way, Chris is not big on Social media. But you can follow him on Facebook, Instagram, and Twitter.

I Sat down last week with Zacca Newman to talk all things running for the “Better With Running” podcast. Went over a stack of things including getting started, Shepparton Runners Club, exercise and mental health, Run2PB and coaching. Available where you get your podcasts.

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Congratulations coach Chris Armstrong on joining the Run2PB with Brady Trelfell

Coach, Chris Armstrong has a passion and dedication for distance running as strong as anyone in the country. Not only has Chris achieved some amazing times of the roads, he is also a fantastic contributor to the running community. 

Chris is actively involved in the Shepparton Running Community as a regular volunteer at Shepparton parkrun and has previously been the photographer, newsletter editor and run director. 

Chris is involved with organising the Shepparton Marathon Festival and is Head Coach at Shepparton Runners Club.

Chris has Personal Bests of: 5km: 16:34, 10km 35:46, Half Marathon 1:16:50, Marathon 2:48

He specialises in working with recreational athletes.  He has a dedicated and consistent attitude to distance running and has grinded away for years to achieve his goals. 

He understands the stress that many of us are under when trying to balance running training, work and family life. 

Chris has an exceptional track record with his coaching clients with many achieving personal bests in distances ranging from the mile to the marathon under his guidance as well as being a qualified level 1 recreational run leader.

He has been coaching for 8 years and has previously trained under Australian Marathoner, Pat Carroll and Run2PB’s Brady Threlfall. 

Melbourne Marathon

Like our passionate running community, we are hopeful that the 2020 Melbourne Marathon Festival will take place this October. Preparations are proceeding as planned, taking into account the health and safety of our participants, spectators, volunteers, partners and team members, as our top priority. 

We will continue to work closely with local, state, federal authorities and health officials as we monitor the COVID-19 (coronavirus) in order to deliver you a safe and rewarding event.

It is our intention to keep our community in the loop as much as possible. If we receive any updates we will be sure to let you know via email, our website and social channels, but for now we’re looking forward to welcoming everyone back for Australia’s Largest Marathon.

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

Elite Profile

Peter Bol (runner)


Bol was born on 22 February 1994 in Khartoum, Sudan. His family fled the civil war in Sudan when he was four. They lived in an Egyptian refugee camp for four years before immigrating to Australia. At the age of eight, he arrived in Toowoomba, Queensland. He grew up in Perth and attended St Norbert College. In 2017, he completed a construction degree at Curtin University.

Athletics career

Bol was a promising basketballer in Perth, Western Australia. When he was 16, a teacher at St Norbert College suggested he try 800 m running after a promising cross-country run.

In 2013, Bol stormed to victory in the junior men’s 800 m at the Australian Athletics Championships in a personal best time of 1:48.90. In December 2015, he moved from Perth to Melbourne to train with coach Justin Rinaldi, who also coached joint national record holder Alexander Rowe. In 2016, he ran two Olympic qualifying times (1:45.78 and 1:45.41) and was selected on the Australian team for the 2016 Rio Olympics.[5] At the Olympics, he finished sixth in his heat in 1:49.36 At the 2017 IAAF World Championships, he finished seventh in his heat in 1:49.65.

On 10 June 2018, at IAAF meet in Stockholm, Sweden he set a personal best of 1:44.56 in the 800 m defeating training partner Joseph Deng.

My 5k finish line.

It’s 12 months this week since Sam and Tara created the 5k finish line program. It’s great to see the enthusiasm and improvement of the 4 runners who continued on and joined up with the Shepparton Runners Club.

Well done Jacqui Noonan, Taren Kirby, Allice Allen, and katherine hallam.

I’ve overdone it now. Just another photo of Tara.

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SRC E-News July 3

It’s been a quiet fortnight for SRC. Training is continuing until further restrictions are eased. A massive thank you to Chris, Norah and Sam for their efforts running the training session. With the weather still getting cold, don’t forget to visit our sponsors and supporters, wether for warmer clothes, health and healing, new gadgets or just a snack. Remember to support those who support us. Happy running Mathieu

News on races

This Sunday would have seen the running of the Gold Coast marathon. This is the most attended race for SRC outside Victoria. I know some runners are running it as a virtual run this Sunday.

Sam and Tara are away this weekend on an adventure as only they can plan. In other words, I have no idea what they are doing. As I have trained for 16 weeks for the Golda Coast half marathon I have decided to run my race on July 12 due to my paces being away this weekend. I will have more on this and other virtual races that Sam, Tara, Jacqui, Taren and I have been involved in, in the next newsletter.

But as I head towards taper week (10 days) I plan the race inside my head. My aim is not to feel like you have to bank too much time early on. A trap that some runners get into is they believe they need to put in as much effort as possible initially to allow for slowing over the final 5k or so. I’ll rely more on my preparation and ability for this will allow me to maintain a constant/realistic pace all the way. I have 16 weeks of good training behind me. That’s what will get me across the line. Bring on July 12!

Sweat Vs Steam – The SvS Committee are still working hard to prepare Sweat vs Steam to be held on Sunday 20th September 2020, we will keep monitoring Victorian health advice and relevant restrictions leading up to our proposed date and provide updates via our Facebook page to keep you informed.

Melbourne Marathon Festival – It’s still on October 4, 2020

More detail in the Calendar below.

Runner Profile

Helen Reynolds 

I’m 44. I started running when I was 26 thanks to my little sister Bec. She came down to visit for a week and dragged me out. We started with 100 metre run/ walk intervals and by the end of the week she had me running a full km.  I remember being so thrilled that I could run that far. That’s where my love of running started. Soon after I bought myself a three year subscription to Runner’s World Magazine which was lucky because the next few years were full of pregnancies and babies so reading and learning about running was often all I could manage.  My first race was the first Run with the Kids in 2006 which was 14 kms at the time.  I remember the stinging chaffing and aching muscles at the end but the more than that the fun and sense of achievement.  I decided if I could manage to run 14 kms I could do the Great Ocean Road half marathon the next month.  The Great Ocean Road half is actually 23kms and is very hilly so it was pretty crazy to attempt but I loved it.  My sister Bec came down from Queensland to look after my 11 month old baby and 2 year old toddler while I ran, she even took them to the course to cheer me on in the pouring rain and gusting Antarctic winds.  When I look back at that time I’m pretty impressed with my effort, I did most of my training on the treadmill at the gym while the kids were in the creche or pushing them in the pram, it was always by myself when I could grab a moment.  After completing the Great Ocean Road Half I decided I would commit to completing one half marathon every year until I’m 70.  So far I’ve done that and a lot more.  I went through a few years of entering as many events as I could, Craig would ask when I picked a holiday destination “so what’s the race?”  I’ve settled down a bit since then but still enjoy doing events.  In the last couple of years I’ve done quite a few trail runs. The Convicts and Wenches Trail Run along Tasmania’s stunning north coast with a bunch of girlfriends and the Monster trail half marathon in a gorgeous national park in upstate New York with my husband Craig, stand out as two favorites.  My PBs are 23 minutes 39 seconds for the 5km and 1 hour 51 for the half marathon, they were way back in 2014 and 2015 though!  Do non-event PBs count?  I’m not sure, last month I ran my own marathon in 4 hours 29 minutes and 56 seconds which was a PB by 45 minutes.  It was fast enough (by 4 seconds!) to qualify me for the 56km Two Bays Trail Run which is on my bucket list, but I missed out on a spot when the event filled in 17 minutes just as I’d got to the payment page.  I have my fingers crossed there will be more spots open up before the race next January. One of my goals for last year was to get my Parkrun time back under 25 minutes, which I didn’t quite manage, so I still have that to tick off.  More than PB’s, what I’m proud of is that I’ve been a good role model for my kids and I’ve inspired non-running family and friends to give running a go, I’ve even got some of them hooked like me!  For the last 10 years or more I’ve had a wonderful bunch of friends to run with and it’s the chat and catch up that I enjoy as much as the exercise.  Garlic bread or garlic pizza? Neither give me a nice glass of red wine and a good curry thanks.

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The following is from Kathy Fuller

Hey SRC crew – Just a shout out here for Dani McLaren who may be known to a few of you. Dani did the 777 with Narelle and I back in 2016 .. and has continued to run the 777 every year! – Dani is now Shepparton based Primary School teacher – She is an amazing gal and super courageous. Dani is currently doing the 777 this week (Virtually) .. however she amped it up starting last Saturday and is running 9 marathons in 9 days finishing this Sunday! Due to the increased COVID restrictions she is now unfortunately unable to run her final legs in Melbourne with family and friends – So be awesome if any of you are out and about this Sunday morning – as Dani does her final league based on the Shepp mara course – starting around 7am – so if you see her please jump in and run a few laps with her – Its a super human effort particularly without the usual support crew, drinks stations etc – 💜💪🏃‍♀️9️⃣

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Race Calendar – Physically Distant, Virtually Together

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