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 firstname.lastname@example.org
Follow us on instagram.com/run2pb
Follow us on facebook.com/run2pbcoaching
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.
Sunday March 8th – 5km Day of PBs
Rather than our regularly scheduled handicap, in March we will be giving anyone who is keen, a chance to run a 5km race on the track. You can nominate a time and we will place you in a group of people with similar ability along with a couple of pacers to help you achieve your goal. Details below:
When – Sunday March 8th, first race at 8am
Where – Shepparton Athletics Track
Cost – SRC Members $0, Non Members $5
Can I bring my own pacer? – Yes, absolutely and you can pace your friends in multiple races if you like. We just ask that you complete the registration form.
Do I have to be an SRC Member? – No, everyone is welcome to participate.
How many laps is 5km? – 12.5, we will be getting the pacers to count the laps for you, along with having lap counters at the finish line.
Will it be timed? – Absolutely, all results will be captured and posted later that day.
Do I have to run a PB? – No, you are free to run at the pace you wish and chase your own goals
Register Here – https://docs.google.com/…/1FAIpQLSeeeUSVreWui63j4E…/viewform
Over the last few weeks and months a large minority of runners have put the idea to me that the newsletter should come out fortnightly. Considering the up take of Facebook and the fact that on Monday this week everyone (who’s on Facebook) knew the results and success the SRC had at Wangaratta the day before.
Therefore the SRC newsletter will be mailed to you on the second and forth Friday of every month. This will be a trial for 3 months. You may also receive a newsletter on a time basis during this trial time.
This idea will be visited and assessed at the end of the trial.
For those that are not on Facebook and feel they may not receive up to date info, I am sure you will agree Coach Chris gives a detailed spiel at our weekly training and that should help.
Age 63 and I don’t get any older this year.
5km – 26.27
10km – 56.44
Half Marathon – 2 hours 10 minutes
Or according to Stava I ran 2 hours 8 minutes (2 hours 10 minutes was 21.30km!!!)
Until I turned 55, the only running I had done was when training for hockey at secondary school and some running to improve my fitness in preparation for the Red Cross Murray Marathon (paddling from Yarrawonga to Swan Hill).
When I turned 55, I set myself a goal to run 5kms by the end of the year. My daughter Christie lifted the ante by invited me to run the Mother’s Day Classic with her in Canberra. With that in mind I needed to be capable of running 5kms by May, which I did. Christie was the person to introduce me to parkrun, at Tuggeranong in Canberra. I loved it immediately and was thrilled when a year or so later I heard that parkrun had started at Shepp.
I have only been a member of SRC for about 3 years, I think. It took me a while to feel brave enough to join up. With my age and limited running abilities I thought I might be out of place. I need not have felt this way. SRC are so inclusive and welcoming and friendly and fun.
I am a kindergarten teacher and have been working at Katamatite Kinder for 19 years, which indicates how much I love the job – it’s a great place teach.
My favourite run has been the half at Shepp festival last year. I followed a training plan from Coach Chris, didn’t get any injuries and was well prepared and felt great for the whole run. I just loved it.
With our other daughter living in London, we make trips there every 3 or 4 years giving us opportunities to explore different parkruns which is always great fun. A few years ago, we especially visited Inverness to do their parkrun (Mairead had told us about it). At first, we were told by the Tourist Bureau that it was cancelled as the Highland Games were being held at the parkrun park. We went along anyway and found the parkrun team casually re-routing the parkrun track. Parkrun commences at 9.30 at Inverness but it was well after that by the time they got organised. It was all very light-hearted and super friendly. At the end, the parkrun team admitted that there wouldn’t be any pbs because they had measured it wrong and the track was actually 5.5 km long! We went along to the post parkrun breaky which was jam packed with jovial parkrunners and warm cups of chocolate.
Preferred drink with pizza – 1. Cider, 2. Wine 3. Beer, Last. Soft drink (yick!).
Events planned for the year My two sisters are now parkrun enthusiasts too and we have invented our own family parkrun challenge. We each have to run parkruns starting with the letters in our names. To make it harder we can’t use shorter versions of our name i.e. Deborah not Debbie, Christopher not Chris. My sister’s names are Lorraine and Christine. We are planning a road trip to Renmark as we all need an ‘R’. This challenge should see us doing lots more parkrun tourism.
SRC Smashing success at Wangaratta last Sunday.
It was a day of Pbs, podium, and a team win. Well done to everyone who participated today at Wangaratta, by my count we had 43 runners. It was fantastic to see so much purple and gold across the day with runners in all events from the kids dash through to the marathon. Lots of positive stories to come out of today, Whether it was pacing mates to a PB, running a PB, finishing on the podium, or sharing quality time with your mates and family doing something you enjoy, it’s been a memorable day.
Rural City of Wangaratta COMMUNITY TEAMS winners!
Congratulations to Shepparton Runners Club who win the 2020 team comp. They were the only team to get either 40 finishers or 400 finisher kilometers (They actually got both).
Well done to Thomas Black and Friends who came second, chosen from the random draw. Video of the draw below.
Full team results at http://www.wangarattamarathon.com.au/details/results/
Morning session for anyone interested
For those that are after a bit more of a session on Thursday morning we may have something that interests you.
Starting this Thursday the following session will take place in preparation for Gold Coast half and anything in between now and then.
WHO – Jacqui, Taren, & Myself. WHEN Every Thursday 6am WHERE – Changing location. 1. Lake Victoria 2. Lowanna park Kialla
NEXT 4 WEEKS
4 X 4 mins 1 min Standing Recovery (SR) , (+ warm up cool down)
50 mins tempo,
50 mins with the last 10 mins solid
6 x 500 mtrs with 1 min SR.
EVERYONE IS WELCOME
The recovery phase begins the moment you cross the finish line. Replace fluids, electrolytes, and glucose immediately. Research indicates that refueling right after an event (within 30 minutes) is ideal because your body is designed to absorb the much-needed energy at a much faster rate than normal. Your muscles are like thirsty sponges soaking up these nutrients. Water and sports drinks should be readily available at the finish, so drink up. The best post-race recovery foods are easily digestible high-carbohydrates like bagels, bananas, and yogurt, and many longer races offer similar foods in the finish chute. Eat some of these foods before leaving the race site. It’s also a good idea to change into dry clothing as soon as you can to avoid getting chilled. Slow walking helps prevent muscle soreness and blood pooling in your lower legs so walking to your car is also a part of your recovery.
When you get home, take an ice bath immediately. Ice baths minimize soft tissue inflammation and therefore help speed recovery. Fill a bath tub with cool water and get in, use enough water to cover your legs and hips. You can have a hot cuppa to keep your upper body warm. Stay in the bath for 10 to 20 minutes. Avoid a hot bath for 48 hours after the race because heat can increase soft tissue inflammation. After 48 hours, you may use heat to help relieve muscle soreness.
PHASE TWO: Day 1 to day 3 The first 3 days following a long distance race are the most crucial to a good recovery. These are the days to take completely off; give yourself permission to sleep in. Don’t run, even if you feel fine. Endorphins mask aches, pains, and even fatigue for several days following a race so runners are often unaware of how they really feel and return to training too soon. Gentle stretching and activities of daily living are enough “exercise” during this short phase of your recovery plan.
PHASE THREE: Active recovery A general rule of thumb for recovery is allowing one day of “rest” for every mile of the race. Don’t panic though, this doesn’t mean cutting out running, but rather not running hard, so no speedwork and no racing for two weeks. Return to running by implementing a “reverse taper” plan. Follow the taper you used for your race (last two weeks of training) in reverse to bring your mileage back up to your maintenance level. Mixing in walk breaks with your running is a good way to control the intensity and make sure you keep the pace easy during this phase.
Heart rate monitoring can be a very useful and objective indicator of your recovery as well. Measure your resting heart rate (RHR) now, during your training, on a regular basis so you have a baseline. Take your resting heart rate the morning after the race and each morning during your recovery. A resting heart rate 10 beats per minute or more above your normal RHR is a warning sign. It indicates fatigue, stress, or possible illness and lets you know that you have not fully recovered. Keep your runs very easy until your resting heart rate returns to your normal pre-race readings. When your RHR returns to normal, you will know you are ready to resume training.
The road to [virtual] Nagoya – special cancellation edition
Wangaratta Marathon & Fun-runs. February 23!
SRC entrants list below. Good luck to everyone who is running on Sunday. The club will have a gazebo set up near the finish line. We also have a esky to store your cold drinks in. This is always a great social event and this Sunday shouldn’t be any different.
For those that have followed and run the Wangaratta marathon and fun run over the years you may be interested to know the following from Race Director Justin and Sharon.
They have hosted the event for 10 years come this Sunday. They will be handing the event over to the Wangaratta Chronical after this Sundays event.
In 2021 Justin and Sharon will assist the Wangaratta Chronical deliver the event.
Justin and Sharons other races, the Ned Kelly Chase & the Beer mile will continue to be hosted by Justin and Sharon.
Half marathon – 1.28
At what age did you start running?
I’ve been running for as long as I can remember. As soon as I was old enough, I started to compete at Little Athletics. I then started to travel to Bendigo for their cross-country season in the Winter.
I went away from running from ages 19-24 while I was studying at university. During this time, I mainly kept busy playing football for Huntly and Shepparton United.
Can you tell us about the VAL running you participate in?
In 2011-12 I first ran with the VAL in the shorter events from 70m- 550m. This year I return to the Victorian Athletics League competing in the mile and two-mile events. Since New Year’s Day, its taken over most weekends racing in towns such as Maryborough, Daylesford, Wangaratta, Ballarat and Melbourne.
What routines/habits do you follow before an important race?
I don’t have too much of a routine before I race. I try not to eat 3-4 hours beforehand, I normally have a black coffee and depending on the event usually do 4-5km warm up.
What upcoming events do you have in the pipeline?
I have a few races lined up for this year. Running with the VAL will keep me busy most weekends up until Easter where I’ll be racing in the mile and two-mile events at Stawell.
After that, I’ll increase my weekly km’s in preparation for the Gold Coast Marathon later this year.
What does a typical training week look like for you?
At the moment most of my harder sessions have been at the athletics track.
Monday- Track interval session
Tuesday- Morning run/run with SRC
Wednesday- Rest day
Thursday- Track interval session
Friday- Easy run/ rest day
Saturday- Park Run
Sunday- Long run
What is your biggest challenge and what do you do to manage that challenge?
My biggest challenge has been training consistently. Over the past few years I would get a few solid months of training in and see some good progress before developing an injury. Its taught me that rest days and having easy weeks are equally as important as the tough sessions to remain injury free!
What was the best advice you were ever given? –
Not sure if this is the best or worst advice I’ve been given “go out hard, then hold on”.
Note that Andrew chooses not to make controversial comments on pizza.
This run calendar is created by and edited by Sharleen. It is a work in progress and we will continue working on it until we are happy with the format. We are still playing with the format and content.
|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|
The Road to Nagoya
By Tara Daniel
Last full week of training and now for the taper for Tara.
Welcome back to a new year of running, comradery and achievements. As always the SRC newsletter is published every Friday morning. Over recent years I have received some much needed and appreciated contribution from our members and this has made life easier. If you have anything you want to contribute or any ideas you have please let me know.
I’ve been composing this newsletter for the good part of 15 years now. In that time I have had 2 sabbaticals to recharge my batteries. If anyone want’s to learn the ropes and give it a go in 2021 I will give them all the support they need towards the end of this year. And you don’t have to follow this format. you can let your creative juices flow.
I really do enjoy putting together the SRC newsletter, but sometimes my head hurts, and it’s not alcohol induced.
Thanks for reading
Steven Trevaskis email@example.com
As I am sure everyone is aware we are having hot and smokie weather most days. Please make sure you check the relevant parkrun Facebook page and race event website before traveling. The Vic Emergency app gives air quality advice. Also make sure you stay hydrated when running. Their are several good methods of hydrating. Here is one shown by Jacqui and myself during Thursdays run.
Early 2020 Schedule of Events for SRCSunday 29th December – 2020 Memberships open online at https://sheppartonrunnersclub.com.au/join-us/ Sunday January 19th – 1600m Track Handicap – register here at https://docs.google.com/…/1FAIpQLSdYzBHew6WglUpkLY…/viewformFriday January 31st – Uniform Order is sent off, order your kit for 2020 here – https://docs.google.com/…/1FAIpQLSe1JUhv153J13ZBAW…/viewform
Runner Profile – Harry Ukich.
“Jack of all trades, master of none”. Was happy to get 17:51 for 5km in 2019. 1 hour and 24 minutes for a half marathon and 3 hours and 26 minutes for a marathon.
What got you into running in the first place?
When I lived in Parkville (Melbourne) I started running around Princes Park most evenings. It’s one of my favourite tracks. I started training with the SRC in 2018.
What successes have you had in your running?
Was pleased to complete the marathon at the Shepparton Running Festival in 2019. A great mental and physical challenge!
What events are your favourites?
Any event with flat a terrain. The Great Ocean Road Marathon is the most scenic run I have ever done. Beautiful views and cool climatic conditions!
Any international runs you dream about?
It would be great to compete in any international running event (probably just a half marathon though!)
Are Dominoes $5 pizza any good?
There is a time and place for everything! I used to enjoy them when I was studying in Melbourne!
Are there any products that you absolutely recommend?
Garmin watches are great. Also any soft drink after a marathon tastes amazing and like a gift from heaven, so I recommend Coca-Cola after a marathon.
What’s coming up in the future?
I might do the Wangaratta Half Marathon in February.
Uniform Order for 2020
Here is your chance to order some SRC uniform for 2020, we will be sending the order off at the end of January with expected delivery by the end of March. We may already have your size in stock, if so we will bring your order along to training for you.
Singlets – Adult $50, Junior $45
T Shirts – Adult $45, Junior $40
Hoodies – Adult $85, Junior $80
SRC Steigen Socks – $20
Visor – $20
Place Order Here – https://docs.google.com/…/1FAIpQLSe1JUhv153J13ZBAW…/viewform
Liam Edwards (Shepparton Cycling Club) is back on the bike and eyeing National Championship success as a C5 Para-cyclist after an accident in October claimed four fingers on his right hand.
We spoke to Liam and his family about his accident, resilience and getting back on the bike.
“Perhaps the hope of representing my county is still there, just a slightly different pathway to most.”
With the help from his family and My Ride Shepparton, Liam’s bike had been modified to help him compete. Liam will race the time trial on Wednesday and the Road Race on Saturday
Read More: http://ow.ly/9JOG50xOyiq
HNF Charity Ride
SRC member, Steve Ayton, has once again been accepted to take part in the annual HNF Charity Ride in January 2020. This will be his second HNF ride after completing the event in 2019.
Over 6 days, a group of around 30 riders will be tackling the 840km from Torquay, Victoria to Adelaide, South Australia, to help raise funds and build awareness for Herbalife Nutrition Foundation which donates to foundations such as The Lighthouse Foundation, Perth Children’s Hospital Foundation, Power community limited, The Infants’ Home and Sunshine Butterflies.
If anyone wishes to make a donation to help support Steve during this epic journey, please click on the link below.
Run Down Under News.
Just a few days into her Run Down Under journey, 2020 ambassador Lucy Bartholomew messaged me & said “we need to do something to help raise funds and awareness for the bush fire victims”. 2 days later and we have an awesome raffle prize …..”Come run Razorback with Lucy & Trav”.
Head to www.rundownunder.com.au and click on our “Shop” to purchase tickets for $20. Prize is:
* 2 entries to the distance of your choice at the Razorback Run.
22k, 40k or 64k in the spectacular Alpine National Park Victoria on Sat 14th
* Return flights to Melbourne for 2.
* Car hire.
* 2 nights accommodation.
* Meet and greet, dinner and run with Lucy. The prize is transferable and drawn on Feb 1st.
All proceeds will go to the fire victims to help rebuild. The exact donation recipient will be made public at the prize draw. 100% of proceeds will be passed on.
The Road to Nagoya
Part 20 Pb’s and pillow forts – By Tara Daniel.
Superheroes of Summer
Superheroes of Summer is a battle between the states of Australia to see who can run the most kms during the month of January 2020.
This virtual event raises money for Children’s Hospitals around Australia, with the winning state receiving 40% of the prize money and the remaining 60% divided up between the states based on how they perform.
Recruit Superheroes for your squad then get out and run during January. Every km that you run or walk will go towards your squad’s total. The squad that runs the most kms from 1st January to the 31st January 2020 will be declared the winner and take away the major prize money for their hospital.
GMHBA Lorne Mountain to Surf
Friday, 10 January 2020
William St to SLSC, Lorne, VIC
The GMHBA Lorne Mountain to Surf on Friday, 10 January 2020 is an 8km fun run starting in Lorne and continuing through the forest and then along the Great Ocean Road and finishing at the Lorne Surf Life Saving Club.
This event is on the day before the Pier to Pub ocean swim.
Starting in William Street the course winds into the hills behind Lorne and then through the forest along the river’s edge before returning to Lorne along the Great Ocean Rd. A fit runner can expect to complete the race in approximately 30-40 minutes.
Late entries from 14 December – $80 (tbc)
Two Bays Trail Run
Sunday, 12 January 2020
(Fallback date of Sun 19th Jan in case of Code Red fire warning)
Dromana/Cape Schanck, Melbourne, VIC
The Two Bays Trail Run on Sunday, 12 January 2020 is a 28km and 56km ultramarathon in Dromana, Melbourne.
Catch the great holiday vibe and excellent course between Dromana on the Port Phillip Bay side and Cape Schanck on the Bass Strait side.
That’s a 28km crossing (or 56km double crossing) of the Mornington Peninsula… and not at the skinny bit! Up and over Arthur’s Seat for fantastic rural and coastal views. Through Greens Bush, the largest piece of remnant native bushland on the Peninsula. Along the cliff tops of Bass Straight approaching the lighthouse.
Fun Run Pink: Melbourne
Sunday, 19 January 2020
Melbourne Sports and Aquatic Centre, Albert Park, VIC
Fun Run Pink is held as part of Ramsay Health Care Triathlon Pink at Albert Park in Melbourne, Victoria on Sunday, 19 January 2020.
The triathlons are for women only, and boys & girls aged 7 to 13, but the the whole family can get involved in Fun Run Pink, which is open to all genders, young and old.
Fun Run Pink & Triathlon Pink
– Next in series (19 January 2020)
– Previous in series (24 November 2019)
Fun Run Pink (Open to all):
Hume Bank City2City Run Walk
Sunday, 16 February 2020
Albury, NSW to Wodonga, VIC
The Hume Bank City2City Run Walk on Sunday, 16 February 2020 is an annual fun run aimed at promoting community health and wellbeing while being the flagship fundraising opportunity for the local cross border health service, Albury Wodonga Health.
Events start at Queen Elizabeth II Square on Dean Street in Albury, NSW and finish at The Water Tower on High Street in Wodonga, VIC.
This event will showcase the cities of Albury and Wodonga, providing participants exclusive access to roads normally off-limits to runners and pedestrians. People of all abilities can challenge themselves to either a 7.5km, 10km or 15km run for health with 100% of all monies raised to benefit Albury Wodonga Health.
*Early Bird to 31 Jan 2020
Adults $35 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $40 Junior $5
Final Week 10 Feb to 15 Feb 2020
Adults $45 Junior $5
*Early Bird to 31 Jan 2020
Adults $30 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $35 Junior $5
Final Week 10 Feb to 15 Feb 2020
Adults $40 Junior $5
Early Bird to 31 Jan 2020
Adults $25 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $30 Junior $5
Final Week 10 Feb to 15 Feb 2020
Adults $35 Junior $5
Walk & Talk (7.5km or 10km)
*Early Bird to 31 Jan 2020
Adults $25 Junior $5
Standard 1 Feb to 9 Feb 2020
Adults $30 Junior $5
Final Week 10 Feb to 15 Feb 2020
Adults $35 Junior $5
Wangaratta Marathon and Fun Runs
Sunday, 23 February 2020
Wangaratta Showgrounds, Wangaratta, VIC
The Wangaratta Marathon and Half Marathon, 10km, 5km and Primary Schools 2km Fun Runs on Sunday, 23 February 2020 start and finish at the Wangaratta Showgrounds.
Courses are accurately measured, sealed courses on bike paths along the Ovens River. It is very picturesque with multiple bridge / creek crossings. These are slightly undulating courses with some twisting and turning but no hills.
Your entry fee includes: chip timing; customised medals; accurate courses; sandwiches, fruit and cordial at the finish; live entertainment; beautiful, flat, sealed river and creek, tree lined courses; events for the entire family; and a friendly and welcoming regional community.
Distances/Regular Pricing to 31st January
Schools 2km – $15
5km – $35
10km – $40
21.1km – $80
42.2km – $100
Cohuna Bridge to Bridge
Sunday, 1 March 2020
The Cohuna Bridge to Bridge on Sunday, 1 March 2020 is an annual charity fun run/walk that raises funds for the Cohuna District Hospital.
The full program of events includes seven run and cycle events for all ages and abilities. Run alongside the emus and kangaroos on the non-technical trail runs through the Gunbower National Park. The 12.5km and 21.1km trail runs are mostly off-road and an ideal introduction to trail running. The course is flat and takes you along the dirt tracks of this stunning bush setting.
If you prefer to stick to bitumen, try the 6.5km fun run/walk, and there’s also a mini miler for the kids. If cycling’s your thing, wind your way along the stunning Island Road with magnificent views of the Gunbower Creek. The courses for all events run between Daltons Bridge and the town bridge, hence the name.
This community run event has all the shebang of a professionally organised event, including race bibs, bling and trophies. Come and see what Cohuna has to offer, and help raise funds for the local hospital.
Kids Mini Miler early bird to 12/01/20 $10
6.5km adults $30 children $15
SRC Presentation night
Shepparton Runners Club presents the 2019 Presentation and Awards Dinner on Saturday 7th December at the WB Hunter Pavillion, Princess park from 5pm
PRICE: $20 per adult & $10 per child | Drinks at bar prices | Jumping Castle, Lucky Door Prizes. All welcome (kids, grandkids, parents, partners) RSVP by 3rd November and to be paid by 7th November. Tickets can be purchased at https://sheppartontickets.com.au/event/10611?fbclid=IwAR2g-EuqNYFu0l4i-r3Kn3Xn0NQglpdVXNQqOzAsnZtZlOvhL8A_WYKVXEc
SRC Bunnings BBQ
Melanie has a roster set up for the BBQ. Please see her to put your name down on the roster. Every hour every volunteer helps.
List of PBs.
Best PB changes every day – Most Days Lived.
Parkrun is 22:24.
10km to just under 49 (in Club Run).
How long have you been running?
Started less than 5 Years ago.
Never been previously able to run any distance – used Couch to 5k to get started to be able to actually run the distance. Started running basically to get fit and helped drop 20kg of weight. Initially speed was very slow but was able to build this.
What do you do other than running for exercise?
No other exercise – I am not a gym junkie and not into bike riding as whenever I ride it always into the wind.
What other activities fill your time?
Strangely enough I work full time – I do like to get out and walk my dogs – who thrive on the opportunity to get out. Plus of course my family with six grand kids.
Do you have any rituals before a run?
Monday Wednesday and Friday I am up at 5:50am and by 6am I start running – generally 5 to 6km sometimes 10km if I am preparing for something and I start slowly and gradually build up – I don’t have a warm up as such but I do start like a warm up probably because I am still asleep for the first 2km. The other days are evening sessions with the club, Parkrun and usually a gentle run or walk on Sundays.
Do you agree that anchovies are awesome?
You can not go wrong with pineapple.
What future goals do you have with running?
I was going to do the half marathon last year before I got injured so looking to do this next year.
Will Seb ever run a full marathon?
It is hard enough to get him out to run let alone a full marathon and the short answer is no.
Do you have a favourite event or place to run?
I have enjoyed the 3 Run for Kids events I have done and enjoyed achieving 5 Minute per KM in first event of this over 14km. Looking to running Melbourne Marathon next year and also the City to Surf in Sydney – enjoyed the Sydney Bridge run last year.
Have you considered an international event?
Only thing I have done is doing Parkrun in UK & Ireland in 2017 – looking forward to doing the same next year in May.
The Four Vines Experience
The Four Vines Running Festival experience is running and weaving through four working vineyards, it’s sprinting up the finish straight and sipping wine as you cross the finish line, it’s about spending an afternoon in the sun with family and friends at the Finish Line Festival. It’s more than a run and in 2019 we’re also raising funds for the local Nagambie and Bailieston CFA brigades.
When entering please select the Shepparton Runners Club team. The Shepparton Runners Club has 12 runners #sheppresenting. This is a fun event on an extremely picturesque setting.
Grow a Mo in November and win a prize! The best Mo will be awarded at presentation night. More details to come
Run Against Violence
What is it – Run Against Violence is a volunteer-based, member association established to use running and other sporting activities as a conduit for engaging the broader community in family violence prevention.
Starting 22 November 2019, groups of up to 20 people can walk or run 1300km from Broken Hill to Sydney. The route retraces the real-world 2017 StepsTogether Ultramarathon. This Challenge is the only opportunity you have to run this route, virtually. More than 2200 people across the world participated online in our last Challenge. This year we expect it to be even bigger.
The best part is that while you’re having a heap of fun, you also get to be a super-hero. By taking steps together, you will make your community a better place for others.
We are on a mission to create a positive culture within our local communities, to remove the stigma and social barriers that often stop people from talking about their experiences with violence and asking for help when it is needed.
Our approach is inclusive. We believe that anyone can be a target or perpetrator of family violence and that we all have a role to play in prevention. Whether you run, walk or roll, everyone is welcome
How can runners get involved –
A few years ago Mairead Macdougall, Megan Wood, myself and a few others captained by Julie Brock Thomas participated in the Run Against Violence virtual challenge.https://www.facebook.com/runagainstviolence/Last time our team was heavily stacked with marathoners that could clock up big weekly km. This year it would be good to have more participants in our team and not rely on the marathoners. You don’t have to be one of the 150 SRC financial members to participate in this virtual team challenge/cause. EVERYONE IS WELCOME
The entry fee will go through Julie, so don’t enter directly yourself. PLEASE ADD YOUR NAME WHEN MAKING THE DEPOSIT SO JULLIE KNOWS WHO HAS ENTERED. HER BANK DETAILS ARE – Julie Thomas BSB 063698 AC No. 10298179
Recipe of the week
Sundried Tomato, Spinach, and Cheese Stuffed Chicken
Two large chicken breasts
3/4 cup Kraft Sun Dried Tomato Vinaigrette Dressing & Marinade (salt and pepper and olive oil would also work fine)
1/2 cup sundried tomatoes
1/2 cup roughly chopped spinach
1/2 cup feta cheese
1/2 cup mozzarella cheese
Marinade the chicken breasts in the dressing for a few hours (I actually skipped this step. I just dumped some on right before I cooked them because I was doing it last minute).
With a large sharp knife, carefully cut the chicken breasts like hot dog buns. Don’t cut all the way through.
Open the chicken breasts up where you cut them and layer on the remaining ingredients. It’s okay if you can’t fit all of it in, you can just leave some out. Just squish in as much as you can.
Stick a couple of toothpicks in near the opening to keep it all together.
Heat up a pan (I used a cast iron skillet) and sear the meat on both sides. You can lower the heat and continue cooking the meat on the stove until it’s done or, if you’re using a cast iron skillet, you can put the pan in the oven at about 190 c.
You could also just completely cook it in the oven on a baking sheet if you don’t feel like searing it. Just make sure you cook it until the center reaches 73 c. on a thermometer.
Shepparton Runners Club Handicap.
Our next handicap event will be Sunday September 15th at Princess Park on our 4.9km cross country course. The first runner will start at 8am. Entry is free and we will be having a BBQ afterwards. We also have 4 x $30 vouchers from our superstar sponsors Intersport Shepparton. Everyone is welcome to participate!
Register here: https://docs.google.com/…/1FAIpQLSdN5ygeBMIb17BNlI…/viewform
From the Shepparton Tri-club
On the last day of winter we enjoyed some great conditions for race 2 of our Duathlon series.
It was great to be joined by competitors from Melbourne, Echuca, Wangaratta as well as the Shepparton Runners Club to build the event.
Well done to everyone who competed and completed, results are attached.
Thank you to all who volunteered enabling us to continue to offer local racing.
We look forward to welcoming you to our third race of the series being the Sprint Distance Duathlon (5km Run – 22km Ride – 2.5km Run)
Part Three – Burnt out? Run it out! By Tara Daniel.
This year has been full on and right now I am honestly feeling a little burnt out. The way I know this is when I get asked a reasonable request such as “do you think you could put your washing away?” I respond in a totally irrational unreasonable way. This is not the best feeling at the beginning of get fit training but on the plus side, exercise (and eating) is my stress relief, so it is good that I don’t have an excuse to bail on it.
Monday, I went to hot yoga at lunchtime thinking a nice gentle slow flow would be good…I HAVE NEVER IN MY LIFE SWEATED THAT MUCH!!! I had sweat pouring off me and my yoga mat was nothing but a giant puddle, I almost felt sorry for my colleagues, not only did they have to deal with my cranky pants in the morning, I came back really really sweaty albiet in a better mood. I’m really enjoying the hot yoga; the heat and the movement is really helping with the leg issues! The leg issues were then nicely dealt with at Fix Myotherapy where a “number of firetrucks” were mentioned. I have officially decided quads are more painful to have massaged than calves. The massage then meant that I walked the Tuesday SRC training which was really frustrating but sensible…I got home on Wednesday to NEW SHOES!!!!! Oh my god they are the sexiest things I have ever seen…Saucony Iso (kids!) and a trusty pair of Peregrines…I tried out the Iso’s on the cross country course on Thursday and they were brilliant. I had minimal knee pain and my calves only got a teeny bit tight towards the end so I feel like I am winning! The shoes got another testing out at parkrun where I did 400’s and 200’s and ran my fastest time this year. This gave me a boost that I am not as unfit as I think I am and my new shoes are spectacular!
Sunday’s long run was interesting. I lost my audiobook virginity and I started nutrition training. I have never really used gels, I just don’t like them. The only time I have tried them was on a training run almost two years ago and I almost vomited. It made me cry and feel nauseous the whole run. I have found that the combination of jelly beans and tailwind has been ok for me in the past but I don’t think that will cut it for the full and I also have some concerns about carrying a bag of white powder through the Philippines and into Japan. So I thought I would test out a gel at about the halfway mark. I have a variety of flavours and brands that I am testing out…today’s was a chocolate Gu with caffeine. I admit my body felt better after taking it. I stopped and had it with water as recommended by others who know better than me, the flavour was not unpleasant…a burnt brown sugar more so than chocolate but it was ok. I got a little nauseous almost immediately afterwards then the butt clenching began…I lasted another 3.5 km then had to swing by the house to use the amenities….I felt better after that and my last 4 km were great. I felt really good. I was pretty tired by the time I finished but really happy that I got it done. All in all it was another consistent week, my mood has thoroughly improved and I only have 25 more weeks of training!
Name: Hamish Reid.
Age: 45 years
What are your PB’s?
The 5km is 22.13, the 10km is about 47:00, the marathon is 4:22: (I will have another crack at this in Melb on the Oct 13th, last year I got cooked in the heat and really struggled with cramp)
Do you prefer solo or collegiate running?
I have been doing my long runs with a bloke from work, Christian Willmott, he is very good at asking questions that require long detailed answers when I am really struggling for breath.
What is your current running routine?
Right now I am doing the tempo session on Tuesdays, Wednesdays I will do a 12km run at marathon pace and another 6km or 7km on Thursday and then 33km Saturday before it all starts again.
What got you into running?
I was playing quite a bit of competitive Rugby before moving to Australia (I actually played 2 tests for the Philippines in the Asian 5 Nations Championship) in 2010 and needed something to keep my fitness up. I started out biking but didn’t like the early starts, bogans trying to side swipe me in utes and magpies. Mum, Dad and my father in law are runners so were very encouraging. Mum actually has the age grade record at Shepparton and in Christchurch Parkrun, she is 77 and runs a 31min Parkrun.
What is your favourite post long run meal?
Do you use earphones for running? Music or podcast?
If out by myself, for a long run I listen to the below
Russia if you are listening
The Money Café
Are you married to any events, that you like to do over and over again?
Not really, the last Shepparton running festival was a ripper
Do you have any superstitions or funny routines before events or training runs?
I bet I have the same routine as most of you, which if missed can require a hiding spot and a handful of grass
Do you have any brand loyalty to shoe or activity companies?
Mizuno – they used to have an online tool which helped you select shoes which was great
Are there any events you would really like to try one day?
I would like to try some trail runs
P. 0407 514 368
Location: Princess Park Reserve