Hello all SRC Members,
The Shepparton Runners Club will be holding their Annual General Meeting on Thursday 15th October at 7pm. Under the current restrictions, we will be holding our AGM virtually via zoom. A link will be sent out closer to the date to all members.
A copy of the previous AGM minutes was sent out yesterday via email, as well as role descriptions, nomination, and proxy forms. The forms are interactive, if you wish to nominate someone prior to the night, please fill this out and return to this email address.
This is a great opportunity for any current members who wish to join the committee and be a part of shaping the club for 2021.
If any member has any queries, please do not hesitate to contact us.
Runner Profile – Mairead McDougal
Mairead Macdougall Age 57.
5km – 24:21 at Shepparton parkrun in 2015
10k 58:16 at Wangaratta 2016
Half Marathon – 01:59:32 at Wangaratta 2015
Marathon 05:11:51 at Berlin 2015
How did it start?
When my dad died in 2012, I found myself somewhat adrift, having, within the space of 48 hours, given up my job and returned to live in Scotland, thinking what now? My long time friend Anna MacConnell, had by this time, ticked off a Marathon before 50 on her bucket list and on a week-end trip to Glasgow, promptly signed me up for the Great Scottish Run in Glasgow when she happened upon a poster for it (She did the half, I did the 10k).
Another friend, Hilary Mackay told me about parkrun and after about 3 false starts, once because I couldn’t read the map without my glasses and missed the start, I eventually did Edinburgh parkrun in 2013, including in the snow. When I came back to Shepp later that year, I pitched up at an SRC Handicap. The first person I saw was Helen Reynolds and I asked if I could run. No-one I spoke to had heard of parkrun. Then I bumped into Kerry Connelly in Coles at Riverside and she asked me if I’d heard of parkrun because Allan was starting one up. I was rapt. Allan asked me to the pre-launch trial and we spent a good few months with early starts, travelling around the country, visiting other parkruns to check them out, while poor Kerry mostly held the fort in Shepp. I am now hooked on the various unofficial parkrun clubs: Staying Alive, Compass Club, Cowell Club, Alphabeteer etc. I reckon volunteering at a parkrun beginning with each letter of the alphabet would be a good one (Alpha-volunteer?).
Gutted that I had timed my 250th parkrun to be at Shepp at Easter (currently sitting on 248 parkruns at 86 locations with 41, registered, times volunteering). Missed out on GC half and Shepp Running Festival this year. Got to run with both Helen Reynolds and Melanie McAuliffe and Andrew and Glenda Vibert on their trips to QLD as well as Chris Trevaskis before the lockdown but I reckon there would have been more visitors if times had been different. Finding it really difficult to remain motivated without events to look forward to and train for. Matt Ryan’s bingo has been a great motivator and I think events are starting back up here but now I have another freakin’ knee injury.
Anything spicy with a thin, crusty GF base and plenty of cheese.
Eat better (less), be consistent (put the work in), drink less, lose weight, run better. usual stuff! Looking forward to parkrun coming back and more touristing, Bushy someday. Doing the ones I missed out on this year, GC and Shepp. Bought a pair of trail shoes for White Rock Trail but it was cancelled so maybe get to run an event in these shoes! Overall, keep running to feel less stabby.
Run2PB Facebook live
Yesterday Run2PB streamed a Facebook live hour
Nutrition for all runners w/ Guest Jessica Rothwell
Join Jessica Rothwell . Accredited Sports Dietitian, BHumanNutr, MDiet, and Run2PB Coaches Matt Davy and Zac Newman as they discuss essential nutrition advice for fuelling and refuelling as a runner.
The event will cover:
✅ What runners should look to be eating before training?
✅ When to eat after training and what foods to look for to aid recovery.
✅ The role carbs, fat and protein in the diet of runners.
✅ Hydration, how much should we be drinking, before, during and after runs.
✅ Advice for fuelling before and during a race.
You should be able to watch it again once Run2PB set it up on Facebook.
Are you after more sessions.?
Over the last 2 weeks I have been doing a session on Tuesday and Thursday with Alice.
On Thursday 24th I scheduled a 3 km time trial in. I do this every few months to see how the training is going. Being somewhat quicker than Alice I decided to have a pacer each. I invited Sam and Tara to help out. I gave Alice 2 minutes head start with Tara pacing her. Sam had to help me chase them down. My aim was 5:30 – 5:40 min/km. I thought Alice would run 6:00 – 6:15.
The result – Alice hit her target and I was a tad slower than planned. Alice 18:38 mins, 6:11min/km and I ended up with 17:30 mins 5:48 min/km .
Here are my last few weeks with the Tuesday and Thursday sessions. I recently missed a Tuesday session. Saturday and Sunday are longer or social runs.
How to improve your
uphill running and speed
Shaving off time uphill does not just benefit the climbs, but also makes you more efficient so you have more energy on the flats and the downhills too. Check out these tips, which start with “hiking is not shameful”.
5 key yoga poses for the
time poor runner
Yoga or stretching routines are extremely useful for runners of all abilities and ages. Runners Tribe has compiled a list (with photos) of 5 useful yoga poses for runners.
6 core-strengthening moves to ease lower back pain
Runners may experience lower back pain from weak hip and glutes that can cause the lower back to become strained during a run, and Runners World has 6 core strengthening, stretching, and aerobic exercises to help relieve lower back pain.
Apple and Cinnamon slice
- 3 cups rolled oats
- 1 Granny Smith apple, grated (excess water removed)
- 2 tsp baking powder
- 2 tsp ground cinnamon
- 1 cup apple puree
- 1 cup milk
- 2 eggs, whisked
- ¼ cup honey
- 2 tbsp butter, melted
- 2 tsp vanilla extract
- Pre-heat oven to 180°C and line a 15cm x 30 cm rectangular pan with baking paper
- Mix together the rolled oats, grated apple, baking powder and cinnamon in a large bowl until combined. In a medium jug, whisk together remaining wet ingredients
- Pour wet ingredients into the bowl and combine with the dry ingredients. Mix well
- Pour mixture into prepared pan and bake for 30 minutes or until firm to touch. Allow to cool before slicing into nine pieces
Until next time. Have a great running week or 2. Hopefully, soon we will be back to a running normal.
From the president’s desk
So, there is not much to report on. We are still in lockdown 2.0 and eager to resume training. When we are in a state to return to training, we will let our members know when where and any other restrictions we have. But for the meantime, it is great to see many members still out there with their feet on the ground, getting some km in. Coach Chris’ Tuesday interval sessions, as well as the bingo card, seems to provide some fun for members, and motivation to run.
Notice of Annual General Meeting
We will be presenting the AGM virtually this year due to COVID restrictions. This will be held on Thursday 15th October at 7pm. We are still working out the nuts and bolts to ensure that we can provide the best experience and can tick all the boxes to hold our AGM. There will be an event created on Facebook, as well as updates via our website to keep everyone up-to-date. We will also upload the nomination forms and position descriptions for anyone who wishes to put their hand-up for a role.
We hope that everyone is staying safe and well during the pandemic. Keep sharing your running journeys/goals via social media as we enjoy reading all about them.
SRC Committee President
Brady Threlfall, coach and founder of Run 2 PB.
32 years old.
At what point in your running career did you realise you could go from a recreation runner to an elite runner?
In Bendigo where I grew up we didn’t have a lot of running depth at the time so initially when I started I had goals of becoming one of the fastest in town and trying to make state teams. The depth in Australian isn’t huge so I get to be on most elite start lines but still I teach and coach for living so am far from the professional/elite runner out there. Standing on the elite start line at the Berlin Marathon in 2018 was pretty special to be a few metres back from Kipchoge.
What are some of your favourite local and international events?
Gold Coast Marathon festival, Berlin Marathon and Echuca/Moama parkrun.
Do you have a go-to mantra that helps you stay on track with your training?
‘You’ve just gotta keep stringing them together’, this quote highlights the importance of consistency and not chasing the super session.
Tell us what your favourite pizza is.
With Covid-19 shutting down so many events, which would you like to see happen first?
I think it’s a good opportunity to see some elite/sub elite road races. Given mass participation road races will be a long way off returning here in Victoria, it would be great to showcase some of our local elite/sub elite athletes and still give them the opportunity to compete.
– Brady can be followed on strava, Instagram -@bradytrell or contacted for coaching at email@example.com
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Do you need more running sessions? Here are a few.
Remember to add in an easy week every 4 – 6 weeks so your body can absorb the harder training sessions. Here are a few that I have been doing and the first week circled in blue is my easy week.
Run Calendar and interesting articles.
If anyone is stuck in the Northern Territory I have some good news for you. Parkrun starts up on September 19.
THE 2020 MELBOURNE MARATHON HAS BEEN CANCELLED
In light of continued Victorian restrictions as well as ongoing health concerns and uncertainty surrounding COVID-19 (Coronavirus), we are saddened to share the 2020 Melbourne Marathon Festival scheduled for Sunday, October 4 has been cancelled.
We are sincerely disappointed, but unfortunately the circumstances and our ongoing commitment to the health and safety of our participants, staff, volunteers and the community has made it impossible for us to deliver this year’s event.
We are however pleased to share that the 2021 Melbourne Marathon Festival is confirmed to take place on Sunday, October 10. We are looking forward to returning in 2021 and thank all of our participants, Spartans, spectators and partners for their patience, support and understanding.
And although we can’t physically bring everyone together next month, we will be staging a Virtual Melbourne Marathon on December 5 – 13 to help our running community maintain their goals, stay inspired and keep fit.
Returning to Fun Runs in
RegisterNow did a survey about returning to fun runs in Australia in July (results from that survey here); the are following up again in August with a similar survey here.
Are you fuelling your
Dietitian Georgie Buckely has written a guest post of the Run Rabbit Coaching Blog about the importance of food and running, especially for beginners. Read it here.
How to start your hydration plan
And on a similar theme, Training Peaks takes a look at how the key to a good hydration plan is to start off (and stay) hydrated. Read their article here.How does running with a mask impact your performance?
Runners World takes a look at how running with a mask impacts performance, whether it counts as hypoxic training, and how you can make running in a mask easier
R U OK
R U OK?Day 2020 might be coming to an end but the conversations shouldn’t stop. Any day you’re concerned someone’s struggling, trust your gut and ask, “are you OK?” Because a conversation could change a life. If you or a loved one need immediate support contact Lifeline on 13 11 14 for a confidential chat any time of day or night. You can find other support services at www.ruok.org.au/findhelp These services are for everyone – whether you need a listening ear or are concerned about someone else.
P. 0407 514 368
Location: Princess Park Reserve