SRC E-News
August 2021

How's it goin?

Wow, what an interesting few weeks here in Shepparton!!  Things just went a bit nuts there for a bit there… and in all the surrealism, we lost track of time (I’m still not even sure what day it is…. “Blursday”?). However, here it is….better late than never.

We know that some of you have done it really tough, being forced into quarantine, which has meant either a hiatus from running, or the back yard lawn copped a beating from the continuous circle work (I admire those that still managed their 4 or 5 kms a day in the back yard!!). What was really evident to me was the support our community including our running community) gave one another while this virus has a little visit to our town. Checking in on one another, helping get supplies to those that were in quarantine, and generally being there when they were needed.

Hopefully, the next few days/weeks sees us able to get back to something a little more normal and we can see each other face to face again. In the meantime, our hearts go out to those in our community that have been affected by covid, and we hope that those unwell, recover soon.

As always, if you have anything that you would like to have appear in the newsletter, please drop us a line at and we will do our best to get it in the next edition.

Happy reading and……..  Keep Running 😉

President’s Podium

Good morning all,

I hope everyone is staying safe during these times. We are back in lockdown, and training has been put on hold until such a time we can meet in groups big enough to cater as many members as possible.
We have also had to cancel the 2021 Campbells Shepparton Running Festival on Friday just before the event was to begin. We had plans in play for the weekend that we had already actioned. Infrastructure was being collected and set up, however with the news of a positive case in Shepparton, the organising committee with support of the SRC committee felt it was in the communities best interest to cancel. I wanted to take this time to acknowledge the hard work that Steve, Liz and Sean had put into getting the event to the point it was at. We had to restructure the weekend multiple times to meet Covid safe guidelines. The team were proactive and faced whatever they had to, to provide a running event. A massive thank you to those three. I will also say that the hard work that Deb and Sharleen put in to organising volunteers for 2 days of running (marshals, first aid, support) was managed magnificently. They worked great together all the way to the end juggling everyone. And to everyone else who had given up time on the weekend to support, I must say thank you. Without people willing to donate their time, the event could not have got to where it was. The event has now gone virtual and we are gathering responses for all the athletes. The running community has been very supportive of us.
From here the committee will be meeting in September where we will be discussing the AGM and what format we intend to hold this.
It has been great to see the src members supporting one another while in ISO or helping out in the community. This has been one of the best things to see in our community.
Stay safe,

Mathieu Ryan

Coaches Corner

Hi Team,
Another month, more restrictions! It sucks and I think it’s fair to say the novelty has well and truly worn off. Here’s some content I hope you can get a bit of value out of. If you’ve got some running questions you’d like to ask me, please feel free to reach out to me!
Getting back to running after a break: Has your running been interrupted recently? Injury, waning motivation, stress, bad weather etc.. are all things that at one time or another have derailed our best intentions. Getting started again can be really tough mentally especially if in the back of our mind you have that little voice telling you about what you were doing at your best. Here’s some tips to help you get back into routine and moving back towards your best efforts.
* A little bit more often is better than binging – Returning after a break can mean an increased injury risk, and it does take a bit of time for the body to adapt again. If you’re doing 2 hours of running a week, you’re better off spreading that load into 4 x 30 minute runs instead of 2 x 1 hour. You’ll recover faster from the shorter runs and you can build from here. More often in smaller amounts will also help you develop habit/routine quicker.
* Walk/runs are a great way to build up – After my accident earlier in the year I had to start out doing 1 minute run, 1 minute walk for 20 minutes every second day. It allowed the chance to run again while keeping the injury risk low, even though it didn’t seem like much on paper, it gave a sense of accomplishment and healthy endorphins. Walking isn’t weakness, it’s actually a great way to help build volume safely into your long runs as well by helping to manage fatigue and maintain good running form for longer
* Be patient and kind to yourself, it takes time – There isn’t a “hack” or “6 week body transformation” way to get fit fast – it doesn’t exist. Believe me if it did we’d all know about it. Every day is progress if you make the right choices. To get back to your best or even exceed it, you need to be consistent for weeks until they become months. Running isn’t an exam you can successfully cram for (and based on my year 12 experiences cramming for exams doesn’t work either!).Consistency is your friend and it doesn’t need to be glamourous. 3-4 small easy runs with some strides thrown in 1-2 of times a week is heaps to get that base together.
* Find ways to make it fun – run a new loop, listen to a podcast, create a new playlist, run with a mate, buy yourself some new kit or shoes, set yourself some small short term goals.
My favourite session to do at the moment – Hills and Threshold at BoTan
I like this one as it combines 2 different types of session, has generous recovery, and is challenging without it being like a race. I like to do this at the botanical gardens early, it’s beautiful & peaceful out there!
3km Warm Up
6 x 20 seconds strides (4 strides on the flat section and 2 on the hill)
6 x 1 Minute hill efforts at 5km effort with a very gentle jog back recovery
4 Minute easy jog on the flat ground
4km Threshold run (threshold is approximately the effort you could run an hour for)
3km Cool Down
The trick here is to really keep the recovery bits as gentle as possible. Hills are challenging and will test you in ways a 60 second effort around the lake won’t. Keep the recovery easy so you can keep putting the quality into your hill repeats. With the threshold, start conservative. If you have a heart rate monitor I suggest a HR of anywhere between 165-172 bpm as a guide but this will vary from person to person.
If anyone would like to give this one a go but needs it modified, please ask and I’ll suggest modifications for you.

– Chris Armstrong

Runner Profile

Kati Hogarth

Age: 35


5k – 28:14

10K – 1:00:09

What got you running, and when was that?

I’ve had an on and off relationship with running since my early 20s. I mainly started running for two reasons back then, I needed an outlet for stress, and I also had two dogs that had to be exercised each day so running seemed like the perfect activity. Six years ago, I moved to Australia from Mexico. Between working and overcoming all the hurdles that go with being a new immigrant, I stopped exercising and my health took a toll. In September 2019 I was diagnosed with a series of issues, and I knew I had to commit to a change.

I’ve been running again since then and for the first time in my life, have used every tool available to learn how to do it properly, which has made all the difference in allowing me to train consistently. Last year, when my husband and I moved to Shepparton, I was very excited to learn about the Shepparton Runner’s Club and joined. I’d always run solo, but it’s been wonderful finding community through the group. Running is becoming a lifestyle and means so much more to me than just exercise. It’s what I like to refer to as my ‘great equaliser’ and something I am grateful to be able to do, as it makes me fall in love with my life, among many other benefits.

Have you competed in many events, and which is your favourite?

To date, I think I’ve only competed in three races so I’m a real newbie when it comes to events. However, I have enjoyed the collective energy and find that my competitive spirit comes out. It’s amazing what happens when you begin running in sync with others! I recently ran Run Melbourne virtually with my dog, since we were in lockdown here in Shepp, and achieved a PB and was able to fundraise for an asylum seeker organisation, which added another layer of meaning to my running. I’ll be running the trail circuit at the Shepparton Running Festival.

Tell us your favourite pizza.

Cannot beat a wood-fired margarita. However (and I know this is contentious!) if we’re going for delivery, then something involving pineapple!

What upcoming goals do you have in your running?

Moving forward, I’d like to eventually be able to complete a half-marathon as well as do more events around the state. I’d like to get faster eventually, but at the moment it’s all about maintaining consistency and sustainability.

The 9th September is R UOK? Day. Given the challenging few weeks we have just experienced, now might be a good time to check in with those around you, just to make sure that they are really ok.  Sometimes just taking the time to chat makes a lot of difference, and if you or some one close to you needs some support, please make sure you reach out, and contact some one that can help.

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