SRC E-News June 28


Goodbye Mairead

This week we say “see you next time” to Mairead Macdougall. Mairead is off on her next adventure to a far away place that apparently has no winter. Mairead is a valued member who has been an integral part of SRC for many years, we will miss not seeing you around as often and the contributions you have made to our club, but you know you’re always welcome here as you’ll always be a member of our purple and gold family. Take the chance to have a run with Mairead this week at training or parkrun. 💛💜

This Sunday Mairead heads to Brisbane.

Next handicap is 10km at the lake Sunday July 21st at 8:30am, we will all start together and do 2 loops of the parkrun course

SRC 40th With Steve Monaghetti



The amazing Kathy Fuller and Narelle Pell have been busy organising the Silent Auction and here are the great items available on the night!

• SIGNED RUNNING TOP by Steve Moneghetti
• FIX – 3 month membership
• YEAR GYM MEMBERSHIP @ 24andMore Fitness (Anne McLean)
• PHIL CHUA NATUROPATH VLA Treatment (Vitality, Longevity and Ageing)
• CANOE SAFARI TRIP – River Country Adventures (Rob Asplin)
• DINNER FOR TWO at the Shepparton Golf Club
• LAKESIDE PODIATRY Archie thongs x 2 – package
• KINESIOGLY TREATMENT by EziKenizi (Rochelle Telford)

All money raised from the silent auction will go towards GVCASA.

Tickets are available at

Event Details – The dinner will start at 6:00pm for arrival with meals being served at 7:30pm.

Semi-formal dress wear

Includes 3 course meal, entertainment, Silent Auction & gift bag. Drinks at bar prices.

Tickets are $70pp for SRC Members, $80pp for Non SRC Member and $600 table of 8.

Marathon Specific Training – 5 Long Interval Sessions Used By Elites

Workout #1: 6km, 5km, 4km, 3km, 2km, 1km at Marathon Pace.
Recovery: 1km @ 15% slower than goal Marathon pace.

At minimum you should be aiming to complete all repetitions at your goal Marathon pace, but ideally you should try to increase the pace in the final 3km, 2km and 1km reps to being slightly faster than goal Marathon pace, towards your Half Marathon pace.

Between each interval, the recovery is 1km at 15% slower than your Marathon Pace (approx 30-45 seconds). The continuous run totals 26km and 21km of it at your goal Marathon Pace or faster.

This training session is used by Renato Canova with most of his Marathoners in the build up to a key race.…/



SRC E-News June 21

Gala Dinner

Want to have dinner with Steve Moneghetti?? Well you can!!!!! We have a few spots available at Mona’s table for the Gala Dinner. Just tell me (via PM) in 25 words or less why you would like to dine with this Running Legend and we will announce the winner in early July. So buy your ticket today and send us a message.

Watch this space..We will be announcing the Silent Auction Items soon. And best of all, you’ll be helping raise money for GVCASA.

Tickets are selling fast and we have had a last minute rush. Click on the link and buy your ticket before ticket sales close in one week.


SRC 40th Anniversary Gala Ball Saturday July 13th @ Shepparton Golf Club featuring special guest speaker Steve Moneghetti

Tickets are on sale –…/shepparton-runners-club-…

Event Details – The dinner will start at 6:00pm for arrival with meals being served at 7:30pm.

Semi-formal dress wear

Includes 3 course meal, entertainment, Silent Auction & gift bag. Drinks at bar prices.

Tickets are $70pp for SRC Members, $80pp for Non SRC Member and $600 table of 8.

If you’re keen to come along, please jump on and get your tickets. We know some people won’t be able to come along due to other commitments, but if you could share this post to help get the awareness out there, that would be lovely!


Link to ticket sales here

Silent Auction

We will also have on the night a Silent Auction organised by Kathy and Narelle will all profits going to GVCASA. There will be a range of items and experiences from local businesses. Keep an eye on our facebook page as we will be revealing these items very soon.

Events and Races

July 13 SRC 40th Gala Dinner Tickets

July 28 Run Melbourne Facebook page

August 25 Shepparton Running Festival Facebook page

Team Up

Now’s the time to….TEAM UP!
We offer Marathon Team entries.
Click here for details:

My 5 km finish line with Tara

SRF is about all-ages and all-abilities, so much so, we have teamed up with Tara and Sam from My 5K Finish Line. This new initiative starts 15 July. Successful applicants will receive qualified coaching (twice a week), a 6 week training program, a 5km race entry, t-shirt, all for just $70. No running experience required, just commitment and a goal. EOI’s close soon, only 15 participants accepted, so don’t miss out. Go on, you know you want to….. click here to apply:

5 Tips for injury-free running.

Pro athlete and coach, Caine Warburton shares his top tips for injury free running. With over a decade of serious running under his belt, 45 podium finishes from 54 career races and current high profile sponsorships, Caine’s advice is invaluable.


  1. Beware “Forest Gump syndrome” – We all love running but sometimes too much of a good thing can be bad for you. Going from the couch to a marathon the next day is a recipe for injury. As a guide you should look to gradually increase your running volume by approximately 10-20% at a time and only adding more once you feel comfortable with your current load.
  2. Strong runners are long runners – If you want to run long, fast or for many years then it would be a mistake to forsake strength training. Strength training is a key component to injury-proofing your body by increasing muscle density and strength. A strength session 1-2 times a week is all that is needed with a focus on heavyweight and compound exercises. For example 3-4 sets of 4-5 reps Back Squat, Deadlift etc.
  3. Eat like a professional – Good nutrition is vital to preventing injury by giving the body the building blocks (nutrition) it needs to repair muscle and adapt to training stress. A major component to nutrition is the post-run meal in which you should look to consume a 3:1 carbohydrate: protein mix (or better) within 30min of finishing training. This is the ideal timeframe where the muscles are most receptive to taking on nutrients.
  4. Stretch and roll away from the (injury) hole – Stretching, both dynamic (moving) and static (still) are great ways to lengthen tight muscles and help ensure balance and flexibility throughout key joints (hips, knees, ankles). The use of a roller post run is also a great way to work out tight spots and flush toxins from the muscles.
  5. Trust your inner self – Being in tune with your body and listening to the feedback it gives you is perhaps the most important component to injury prevention. All chronic/overuse injury’s don’t just suddenly happen, they show up weeks earlier as tight spots, unusual pains, tiredness etc, and if caught early they can be avoided by listening to your body and reacting to how you feel. My general rule is if I am still not feeling it or still have a niggle after the first 10min of any run I stop and head home for some rest. Tomorrow is always another day.


Melanie McAuliffe: 25 volunteer club: She has volunteered as barcode scanning (3), finish token support (2), finish tokens (1), marshal (2), pacer (4), photographer (4), run director (1), tail walker (5), token sorting (2).

Steven Trevaskis: 25 volunteer club: He has volunteered as barcode scanning (1), finish tokens (1), marshal (2), pacer (3), photographer (3), pre-event setup (1), run director (5), tail walker (6), timekeeper (2), token sorting (1).

Kate Montgomery: 100 Club: 95 runs at Shepparton parkrun, and one each at Echuca Moama parkrun, Wimmera River parkrun, Castlemaine parkrun, Portarlington parkrun, Merimbula parkrun. Since her first parkrun she has improved her time by 5:50, has had 12 personal bests and has volunteered 9 times. 

Gerard Montgomery: 100 Club: 94 runs at Shepparton parkrun, and one each at Echuca Moama parkrun, Wimmera River parkrun, Castlemaine parkrun, Lalor parkrun, Portarlington parkrun, Merimbula parkrun. Since his first park run he has improved his time by 3:17, has had 7 personal bests and has volunteered 18 times. 



Link to SRC 40th Gala dinner here

SRC E-News June 14

Wandi Cross

By Sam & Tara

After work last Friday, Tara and I headed to the hills for Saturday morning’s Wandi Cross. After coffee and layering up, we made it to the start line at Wandiligong, around 7 kms from Bright. It was around 2 degrees, and we had a great start-line chat with Larry, Rosie, and Helen.  Tara was tackling the 5km Mystic Mountain ascent and descent, while my 14 km run also included the Goldmine Ridge peak. This bugger of a run was brutal, straight up, then straight down. I had about 1200 metres of altitude gain, while Tara had about 600 metres.  The finish line was a thing of beauty, and the hot meal that followed (Maccas) was produced by the Gods. Great challenging event.

I am becoming the master of being unprepared for running events so as I approached the 5km Wandi Cross, I was reasonably comfortable with what I was thinking of as a really hard parkrun. On the Friday at work, as the day progressed my throat got more sore and the sinus pressure began to increase, which did not bode well for my 550ish m gain in the morning. As predicted (after carb loading with Pizza from Bastoni in Myrtleford) I woke up with an inability to breath through the nose and my throat felt like a cat had gone nuts on a scratching post, totally in time for a really hard parkrun. We arrived at Wandi and I saw the track we were running on and I was like, YASSSSSS I AM ONLY DOING THE FIVE!!!! It was the hardest 5ish km I have ever done, I scrambled, slipped, crawled and slid across the course and had a blast. Probably not the best for the man cold** I contracted but definitely the funnest thing to do!! Great event! Great Challenge! You should definitely do it next year!


**I have been reminded that the man folk are not to blame for the cold

Be part of history on October 13 when you cross that finish line inside the MCG for the 42nd edition of the Melbourne Marathon Festival.

The festival has five events available, so there is a distance for everyone:

  • 5KM RUN
  • 3KM WALK

With two sold out events last year; the SriLankan Airlines Half Marathon & the ASICS 10km Run it’s time to choose your distance, commit & train for something special.

This runner ignores her haters and focuses on the finish line

‘I keep going because it has given me a sense of purpose’

Breathe. Head up. Breathe. Repeat. Jessica Hay nears the final stretch of the Highlands parkrun in Craigieburn, Australia, chasing a PB. Moments later she crosses the line, lungs burning, in 1:04:45, beating her previous best by six minutes. Two years earlier, Hay, then 34 and 31st, didn’t have the energy to be the mother she wanted to be to her children – Khloe (6) and Archie (3). She had made many new year’s resolutions to lose weight, but thought she was too fat to run.

Then, in late 2016, determined to do something, she made a firm plan to run a 5K in January 2017. But she worried she wouldn’t be able to finish and that she didn’t look like a runner. She posted her fears on Instagram, and runners from all over the world encouraged her to go for it.

‘Heading to the start, I was teary, as I needed my husband’s help to put my shoes on. I was a wreck by the time I arrived,’ she says.

She lined up, chest pounding, then started at a slow jog. Runners lapped her less than half a mile into the first of three loops and she felt like giving up. But she kept going and on her second lap, two runners circled back to encourage her.

‘I was in horrendous pain, but I was so proud of myself,’ she says.

Hay now runs two to four miles three times a week, and she has lost over 3st. ‘I keep going because it has given me a sense of purpose,’ she says. ‘For so long, I thought, ‘I’m obese and I can’t do anything.’ That’s not the case. I can do it. Slowly but surely, everything gets a bit easier.’

Her longest run is 6.7 miles and her goal is to finish a marathon. Hay’s advice for those in the position she was in two years ago is to ignore the haters, because they’re in the minority. ‘I think people admire my bravery,’ she says. ‘They might think, “If she can do it, I can do it.”

Shepparton Running Festival

We would like to welcome our accommodation partner, Parklake Shepparton. Situated at our start line you really can’t get much closer. When making your reservation quote our code: SRF2019 to receive the best rate. Bookings can be made via or call (03) 5821 5822
Now’s the time to plan your weekend away. Enter now:

Pot Luck

Another delicious Pot Luck night done and dusted. Thanks to everyone who came along. They really are a great night……And a huge thank you to Mathieu Ryan for organising ticket sales for the Gala.

SRC 40th Anniversary Gala Ball featuring Steve Monaghetti

SRC 40th Anniversary Gala Ball Saturday July 13th @ Shepparton Golf Club featuring special guest speaker Steve Moneghetti

Tickets are on sale –…/shepparton-runners-club-…

Event Details – The dinner will start at 6:00pm for arrival with meals being served at 7:30pm.

Semi-formal dress wear

Includes 3 course meal, entertainment, Silent Auction & gift bag. Drinks at bar prices.

Tickets are $70pp for SRC Members, $80pp for Non SRC Member and $600 table of 8.

If you’re keen to come along, please jump on and get your tickets. We know some people won’t be able to come along due to other commitments, but if you could share this post to help get the awareness out there, that would be lovely!


Club news

Winter is here and what better way to enjoy the cooler weather than with lots of yummy HOT food, shared with friends after a run. So get the slow cookers out and ready yourself for a feast. We will eat after training on Thursday the 13th of June (around 7pm) . We will also have a laptop available for ticket purchases for the Gala Dinner.

SRC 40th Anniversary Gala Ball featuring Steve Monaghetti

SRC 40th Anniversary Gala Ball Saturday July 13th @ Shepparton Golf Club featuring special guest speaker Steve Moneghetti

Tickets are on sale –…/shepparton-runners-club-…

Event Details – The dinner will start at 6:00pm for arrival with meals being served at 7:30pm.

Semi-formal dress wear

Includes 3 course meal, entertainment, Silent Auction & gift bag. Drinks at bar prices.

Tickets are $70pp for SRC Members, $80pp for Non SRC Member and $600 table of 8.

If you’re keen to come along, please jump on and get your tickets. We know some people won’t be able to come along due to other commitments, but if you could share this post to help get the awareness out there, that would be lovely!

My 5 km finish line

I am running a 6 week training program to get people to the finish line of their first 5 km event. The program will run from the week of the 15th July through to the Shepparton Running Festival on the 25th August.

The program will include 2 x coaching sessions a week (date and time to be determined) and 1 x homework session per week.

The price is currently set at $70 for the six weeks, which includes entry to the running festival, coaching, a t-shirt, access to a discounted Shepparton Runners Club membership, plus other fun stuff…

If you are interested, fill in the attached form or if you have any questions feel free to message me. I’m pretty excited to be able to do this, so I hope you guys are too! – Tara


Currently in Ireland and did the Killarney parkrun today. It is a great two lap course in the grounds of the magnificent Muckross house. It was certainly a novelty to be running beside ‘jaunting cars!’

Sue Olley has been out touring the last 2 weeks. May 25 Sunbury parkrun 27:28, and May 1 Bright parkrun 25:06.

The Urquhart’s ran  at the MS Albert Park fun run with Rory taking out first male under 18 in a time of 43:57. Lila and Pete also ran in the same 10 km event finishing in 102.58

Lila got first in her age category for girls

Feeling stoked after recording a PB in this morning’s Shepparton Runners Club 4.9km cross country handicap of 22.54. My PB for 5km is 22.52 so nice to know that some committed training is paying off. Excited to go sub 23:00. Onwards and upwards!!! – Nadine Edwards. 

The trail running season for 2019 is officially here!

Rapid Ascent invites you and your club members to take part in these exciting off-road running events and would appreciate your assistance in spreading the word. I have provided some information below, as well as the event flyers to include in any club communication such as email/newsletter, or printable display (e-flyers are attached at the bottom of this email).

BONUS, we’ll give you 1 x FREE ENTRY* to one of the Trail Running Series races, as a way of motivation and thank you for spreading the word to club members!

*To claim: Please email

Thank you for your support!

  • The Trail Running Series 2019 (Various locations within 1 hour of Melbourne)
    June to Sept
    : A series of 5 trail runs through magnificent wilderness all within one hour of Melbourne, including the exhilarating NIGHT RACE. Run one or all! Race 1 is Sunday 16 June at Plenty Gorge!
  • Group Offer – VIP Marquee: CLICK HERE


  • Run Larapinta Stage Race – August 16-19 (Alice Springs, NT)
    The ultimate running holiday – four days, four stages of running in Australia’s iconic Red Centre. Places limited, so pull your group together and be part of it!
  • Group Offer – Hoodie: CLICK HERE
  • Surf Coast Century – September 21 (Great Ocean Road, VIC)
    A spectacular 100km and 50km trail running journey along Victoria’s Great Ocean Road region. Great support for first timers! Enter solo, or as a relay team of 2 to 4 doing approx. 25km each.
  • Group Offer – Soft Flask: CLICK HERE

Benefits of Yoga for Runners


Get more from your running workouts with YOGA!


Yoga is not only a great compliment to running, but stretching is crucial for runners and yoga is a fabulous way to aid the recovery your body needs.


Yoga’s internal focus centres your attention on your own body’s movements rather than on an external outcome. Runners can use yoga practice to improve balance, strength, increase range of motion, and train the body and mind.


Yoga teaches us to elongate the spine without adding any tension. Alignment is key in yoga and as we learn to stand taller, stronger without tension we can practice this in our running technique.


Tension can be the runner’s downfall, and breath awareness is key to reducing it. Conscious breathing exercises, which soothe the sympathetic and parasympathetic nervous systems and relax the entire body, can be of great benefit to runners.

Get a taste of BROyoga at our FREE come and try
Thursday 13th June 6:00am with our bro,
Craig (aka Whiskers)

Venue FIX Muscle Performance


Free to a good home – Mairead

I have 2 of these free to a good home (shed).  My number is 0447777906 and they would need to be picked up from Kialla.

SRC 40th Anniversary Gala Ball featuring Steve Monaghetti

Click here for tickets



SRC Membership and coaching

SRC is currently sitting at 128 paid members.

Training numbers continue to be strong. Chris thinking ahead regarding training location options if numbers get to 56-60 so it’s safe as lake pathways becoming congested. SRC clubrooms and Princess Park an option. Ideas welcome to ensure we provide quality.

Athletics Track an option if we can get a toilet key from Little Athletics (maybe provide a bond?).

SRC 40th Gala Ball

SRC 40th Anniversary Gala Ball Saturday July 13th @ Shepparton Golf Club featuring special guest speaker Steve Moneghetti

Tickets are on sale here –…/shepparton-runners-club-…

Event Details – The dinner will start at 6:00pm for arrival with meals being served at 7:30pm.

Semi-formal dress wear

Includes 3 course meal, entertainment, Silent Auction & gift bag. Drinks at bar prices.

Tickets are $70pp for SRC Members, $80pp for Non SRC Member and $600 table of 8.

If you’re keen to come along, please jump on and get your tickets, Melanie McAuliffe has worked tirelessly for months now to put this together on behalf of SRC and it will be an amazing night. We know some people won’t be able to come along due to other commitments, but if you could share this post to help get the awareness out there, that would be lovely!


Princess Park June 2nd

Let’s get those entries in ahead of this weekends cross country, Steven Trevaskis is keen to cook up a feast for everyone afterwards!

Free entry here –…/1FAIpQLScwn0TSke3kNRsyF…/viewform…

SRC Facebook page !

Strong abs and glutes help you move better every day.

Wide push-up on knees

  1. Start on your knees, bring your hands out slightly wider than shoulder width.
  2. Lower yourself to the floor, keeping your spine straight with your abs pulling in.
  3. If your lower back is dipping, or your butt is in the air as you are doing the push-up, this means you aren’t engaging your abs correctly. Suck your belly in to your spine and if you can only go down halfway keeping this good form then do this until you build up the strength to go further.

Wide push-up on toes

  1. Bring your hands out slightly wider than the shoulders and into a plank position.
  2. Lower yourself to the floor, making sure you are pushing your elbows out to the side rather than down along your body.
  3. Keep your spine straight, which means no dropping the abdomen or poking your chin out to try and get there faster. If you can’t complete the reps with perfect form, drop to your knees instead.

Lying W swims

  1. Lie on your belly on your mat.
  2. Bring your hands up to either side of your chest so they are slightly wider than your mat. Your arms should be in a ‘W’ shape with your body.
  3. Pull your bellybutton in to your spine and lift your entire upper body up off the ground. Keep your hands in line with your body (so your hands will be lifting too).
  4. If you feel comfortable here swing your hands back straight behind you and squeeze your shoulder blades together. Then bring your hands back to the start position and lower your upper body down again. That’s 1 rep.

Hip extension with ankle bridge

  1. Lie on your back with both your knees bent – your feet should be on the floor an arm’s length away from you.
  2. Lift your right leg and place your right ankle on top of your left This will help to support your pelvis and lower back.
  3. Pull your bellybutton in tight and begin to lift your hips off the floor. Squeeze your butt at the top of the lift before rolling back down to the ground. That’s 1 rep.
  4. Once you have completed all the reps on one side you should change to the other

Hip extension with straight leg

  1. Lie on your back with both your knees bent – your feet should be on the floor an arm’s length away from you.
  2. Lift your right leg up straight above you.
  3. Pull your bellybutton in tight, lift your left toe up off the floor before you push your hips into the air. Squeeze your butt and pause at the top, before lowering slowly down.
  4. The trick here is to keep pulling your bellybutton in towards your spine. If you feel pressure in your lower back you can bend your top knee or regress back to the ankle bridge version.

Alternate/double leg lowering

  1. Lie on your back, squeeze your legs together and lift them straight up to the ceiling. If you feel pain in your lower back, bend your knees.
  2. If you are alternating then lower one leg to the floor, contract the abs and lift the leg back up, then change sides.
  3. If you are doing both legs together make sure your shoulders and neck are relaxed. If your lower back arches up off the floor, change back to the Level 1 version (one leg at a time).



SRC E-News May 24

Shepparton Runners Club 40th

This year the Shepparton Runners Club celebrates 40 years of running as a club.
Saturday, July 13 the Shepparton Runners Club will be hosting a Gala dinner with Steve Monagetti as the guest speaker.
More information can be found on the Facebook page by searching for Shepparton Runners Club 40th Anniversary

Tickets can be purchased here


Hills training at the Botanical Gardens (Old Tip) at 5pm on Wednesdays. Meet at gate at 5pm for a social run with the main focus on hills.

For more information see Sue Olley or Nadine Edwards.


Runner Profile

Name: LeeAnne Kirschner

Age: 46

Occupation:  Aged Care


Recent pbs: None of late

5K: parkrun pb of 23.28

10k: 56.37 (my aim is to reduce this one hopefully this year)

Half: 2.11.54 (done only one in race conditions)

Marathon: Nil attempt


What inspired?  – When I attempted my first parkrun and saw all the runners with 50 and 100 Shirts and moving to Shepparton away from the dreary weather of Melbourne

Years running?  –   6 ½ years

Typical training week?    –  1 tempo run(parkrun) 1 interval run( SRC training usually), 1x 30-40 min easy run (SRC Thursdays ), 1 long run 10ks or over, 1 run of choice for 30-60mins of either trail, cross country, hills or road running and 1 x 30-45 mins walk and 1 rest day

What training apart from running?   –  Core training, Strength with home weights, Rolling and stretches

Running goals?   –  Reduce my 10k time and be more consistent running the longer distances.

Biggest challenge in running?   –  Finding the time while working full time  and running at times when your body and mind are not in sync

Biggest breakthrough?   –  Was in my 4th year of running when i was injury free and improving all the time with both the short and longer distances

Most enjoyable run?   –  When I was race ready for my first half marathon at the Ned Kelly Chase in Wangaratta

Run in any event?   –  Walt Disney World Marathon

Who inspires me?  –   Everyone at parkrun and Shepparton Runners Club participants

Best advice would of been:   –   For longevity: Running is a journey, don’t rush the process and always run your own race and do it with a smile

Funny and notable moments:   –   It’s not really funny at the time but I have been known to go into the bushes for numerous toilet needs on numerous runs, luckily I haven’t been caught yet.

It’s a boy

A huge congratulations from everyone at the Shepparton Runners Club goes to Jarrod & Meg Minogue on the birth of Jack Peter Minogue.

A small group of runners communicate via a Facebook messenger. Topics are not restricted to running. Actually, running topics are few and far between. The following is one such topic that is on topic. The posters name is listed first.

Q & A

Chris Nicholson

Ok serious running question (I know how dare I post a question about running on a chat group that has Runners in the title!). The long run and nutrition is it worth taking a gel on runs 25 kms and over? I know ideally i should get up earlier and eat something but 5:30 am is hard enough on a Sunday without getting up earlier still. On my run today I started to see my Heart rate climb just slightly after 25 kms and I had to back off a little bit to keep it around 140. I put this down to burning up what ever glycogen I had in store by then. Thoughts?


I would have thought the gel would assist in the overall training regardless. As an overall training routine that is.
@Steven? Coach Armstrong?


There is no harm in starting with a gel. Take one on time, not distance. E.g. every 45 mins.

Kate Dainton

Uncanny I was just getting on here to ask a nutrition question too.. let’s fix this one first though. I just had a black coffee and some sultanas (coach Chris suggested this it’s a goodie) on 22km I don’t think I would want to go any further without fuel. Meg wood would say your recovery will be harder if you don’t get in fuel on your runs. Would have to agree especially if your like me and can’t eat after for a while. My memory I would take 1 gel out with me and have that on my 25km..sometimes a protein ball or lollies depending on how I feel. the long long runs i used fuel like race days. Teaches the tummy to handle the sugary gels too in theory.

Chris A

I suppose I’m just conscious of not training myself to look for “sugar hits” but at the same time there comes a point where I need something.


I don’t know if heartrate is affected by nutrition though…?

Coach Chris 

It’s up to you @Christopher I tend to keep gels for race specific long runs so you can see how the body reacts to them at that intensity. Unless it’s hot I don’t tend to take gels or drinks on the long run to try and teach the body to become better at burning fat and becoming less reliant on glycogen as the glycogen tank typically lasts 80 minutes at threshold effort.

Ways to mitigate it: long story condensed

Saturday is carbs day – eat healthy carbs and decent amounts of them, drink plenty of water to make sure you’re hydrated to recover from the Saturday session but to also prepare for the Sunday long run.

Sunday morning – a handful of sultanas and some water before you go out, or maybe some toast with honey and banana before you go out can be handy – would want a good hour for the toast to begin to digest, otherwise sultanas can be taken literally as you walk out the door if you want.

Once you finish you need to start recovery – you have about 20 minutes maximum to get food in to speed up recovery, once you go over this the body starts to shut down to preserve what’s there, get the food in and the body will use that to start actively repairing.

Your heart rate will climb once you’ve exhausted the glycogen, it’s the first stages of your body wanting to shut down.

In summary

Gels for long runs – personal choice… but it’s a no for me, race specific effort long runs = yes
If no nutrition on long runs, you need to be smart about how you fuel the day before, and recovery immediately after


Given that the hearts role is to move glucose/glycogen and oxygen to cells for cellular respiration (energy production) I would assume that if either of these things were in low levels in the blood stream then the heart would be stimulated to pump faster to meet the demands of cells in your muscles….. even though your breathing rate is regulated by carbon dioxide levels in the blood and not oxygen

And then Kate took the topic off track to a new feature that is tracked by Garmin. LOL. 

This is a must-read.

In the cyberspace world with trolls and keyboard warriors, it is easy to criticise people and let them know what you think of them.  What is difficult is to say nice things about people.

Chris Armstrong wanted to create some content to pay respect to people he looks up to. Originally posted on his blog and then shared to Norah’s Facebook page Chris shares his thoughts on 5 people in his life. In this well-written piece, Chris grabs a thought/mantra from the 5 influential people in his life.

I am not sure how Chris stopped at 5 people but he somehow did. The person most of us will know best in this list is Kate Dainton. Kate is one of the most thoughtful, caring, considerate, & generous people I know. Thanks for sharing Chris.

Fighting against the trolls – by Chris Armstrong.

Click on the link here to read it.

SRC E-News May 17

Shepparton Runners Club 40th Anniversary Gala Dinner

Click on the link for tickets –

Lee-Anne’s 250 parkruns

Lee-Anne Kirschner consistently smashes out a respectable time.




Shepparton Runners Club 40th Anniversary Gala Dinner

Click on the link for tickets –

Inside Running Podcast

Hers is what I do. I ask my Google home mini to go to the latest episode of inside running podcast and it does it all for you. If you have to come back to it another day your spot will be saved.

As always the podcast starts with the 3 guys talking about running. On this podcast, they were talking about tips for runners 30 mins prior to a marathon. Most of the advice was good and I have done most of them. They mentioned about laying your clothes out ready the night before. They couldn’t understand people putting on race bibs as they were lining up. They also mentioned about public urination. It is frowned upon at a lot of races but the method these guys mentioned/recommended was worthy of a footy trip and something I have never seen.

Ep 80 sponsored by Zeroda Sports Wash is now out everywhere. It features Moose’s full-length Lucy Bartholomew interview ahead of her UTA 50km this weekend. Check it out wherever you get your podcasts.

The second half of the podcast they interviewed Lucy. I was blown away at her social media stats. Added to her Instagram account is 200 followers per day. I know she has about 4000 plus followers on Facebook. I am never surprised at how critics hate for the sake of it. Lucy mentioned that she received criticism about starting ultras too young. Her advice from her dad was to smile, and that she does. She classifies herself as being on a plant-based diet and not as a vegan. 1. She has been criticised for wearing wool. 2. She doesn’t want to be associated with vegan activists.

I listen to Inside Running Podcast every few weeks. This is one of the better ones.



Still on Lucy

Something that might be useful in preparation to reaching your goals! I made this video to show what I do with a big mandatory gear list for a race like Ultra-Trail Australia!

Here is the youtube video.

Shepparton Runners Club 40th Anniversary Gala Dinner

Click on the link for tickets –

SRC E-News May 10

Shepparton Runners Club 40th.

This year the Shepparton Runners Club celebrates 40 years of running as a club.
Saturday, July 13 the Shepparton Runners Club will be hosting a Gala dinner with Steve Monagetti as the guest speaker.
More information can be found on the Facebook page by searching for Shepparton Runners Club 40th Anniversary

Tickets can be purchased here


Mothers Day Classic – Shepparton

One of the most special parts of our Shepparton event is hearing the personal stories from someone in our community that has been affected by BC. Whether it’s their story or one shared from a family member or a friend. Can’t wait for you to hear from this beautiful gal… Jayne Walters is inspirational, puts resilience to a whole new level and is always smiling, regardless of what is going on in her life. Jayne has the most incredible story to share with you – as well as a very poignant reminder for us all. 💗

Online registrations are now closed BUT don’t worry you can still register on the day! Rego tent will be open from 8am. We will have rego forms and an eftpos machine on hand. Our gorgeous volunteers Jill Maude and Jodie Wilson will be there ready and waiting to assist you 💖.

This Sunday 8am – Victoria park lake.

Runner Profile – Nathan Stoate

Name : Nathan Stoate
Age: 19
Occupation: Apprentice Baker

Recent PBs
5k: 15:20
10k: 34:53
Half: 1 hr 18 mins
Marathon: 2 hr 49 mins (training run on my own)

What inspired you to start running?
Parkurn back in 2016 ever since I have loved running again
How many years have you been running?
Last 4-5 years
Typical training week
Running 10km every night
What training to you do apart from running
Training with Shepparton Runners Club doing sessions and training on my own in Cobram doing easy runs some night and quick other nights
What are your running goals
Running sub 15 for 5km and run the Melbourne marathon by the end of the year
Biggest challenge in running
Running the Albury nail can hill run
Biggest breakthrough in running.
Running a marathon on my own
Most enjoyable run would
Be the Albury to Wodonga City to city race
If you could run in any event where would it be
London Marathon
Who inspires you
Jack Rayner, Brady Threlfall
Best advice would have been
To run twice a day one in the morning and at night (Steve Monghetti)
Any funny or notable moments –
Been called Monners as my nickname (Steve Monghetti)

Laura Smithers-Shaw you are an Ironman.

I have always got to stop and try to comprehend what an Ironman is. It’s a 3.8 km swim, 180 k bike ride, then a marathon 42.2 km run.

And this is how Lara did each leg

Swim 1 hour 3 minutes Ride 6 hours 29 minutes Run 4 hours 23 minutes

After many weeks of training, a very nervous build up and torrential rain the day before the race, the main event was about to begin. A busy swim start unfolded with a punch to the head and a careful watch so as not to swim into one of the many boats on the course! Once on the bike it was time to try to reduce the heart rate,; no easy feat when it’s 15kms of hills! Shocking road surfaces, hills and strong winds could not detract from the beauty of Port Macquarie’s stunning scenery. Once the 180kms was conquered (plus a quick reattaching of the bike chain!) it was time for the real race to commence. 4 laps of the run course was broken down into: 1: settle into a rhythm 2. Warm up lap 3. The real deal: usually the toughest lap 4: let adrenaline bring you home! The finish chute was simply the most incredible feeling; one that I’ll never forget. Hearing those words, ‘You are an Ironman ,’ fills me with overwhelming emotion.

While we try and avoid singling people out because everyone is out there trying their best, sometimes an effort comes along that just demands recognition.

A huge well done to Laura Smithers-Shaw who completed the Port Macquarie Ironman yesterday in 12 hours 7 minutes including a 4:23 marathon after knocking over a 3.8km swim and 180km bike leg. A fantastic result from one of the best people you’ll meet, we hope you’re recovering well! – Norah Armstrong. 


Club News

May Handicap

Next Sunday May 5th, we will have our second cross country handicap for the season at Princess Park. First runner will leave at 8am. There will be a BBQ on afterwards, $30 vouchers for our top 2 male and female runners from Intersport Shepparton and lots of fun – please register here to assist with catering for the BBQ and handicapping:…/1FAIpQLSdmKRdzoEEbqCFp1T…/viewform

40th Gala Dinner

We are super excited to announce that tickets for the 40th Gala Dinner are now available for purchase.

Tickets MUST be pre purchased and ticket sales will close on the 30th of June 2019 (for catering purposes).

If you would like to sit with certain people or have dietary requirements please enter them in the Comments section when purchasing.

So get in quick and grab your ticket or table as it will be a great night out for one and all.

ALSO if you would like to help promote the event by placing a poster in your work window please see or message Mel. THANKS J

Mothers Day Classic.

We’d like you to meet the amazing and inspirational Kylie Jones 💖 A couple of weeks after last year’s MDC this already two times BC survivor was diagnosed for the third time! Kylie had also already signed up to do an Ironman Event in Busselton in the December… this “event” involves swimming nearly 4km, jumping on her bike and riding 180km and then running a full marathon 42.2km!! Nothing stops this chick, she has an inner strength that is unstoppable. So she kept training whilst she got the BC “sorted” and we are super happy to say Kylie was cleared for the third time and went on and completed and smashed out the Ironman (Woman) just 7 months later! Kylie is a reminder on why the MDC event is so special .. we honour, we support, we celebrate. So let’s keep going till we smash out BC for good.
#pinkpeaks #inspirational
Please share Kylie’s story and join us on Sunday 12 May at Victoria Park Lake #cancersucks 💓

O’Keefe Challenge in Bendigo

By Tara Daniel

This year we had a group of 7 (including me) awesome ladies taking on the Ekiden relay at the O’Keefe Challenge in Bendigo. Ekiden relays (for anyone who cares) is actually a Japanese term which involves taking on a long distance event in multistages and its based on how the Japanese used to convey messages hundreds of years ago. The O’Keefe is also only one of two Ekiden relays in Australia. In our case 31 teams of seven people conveyed a sash from the start line at Junortoun to the finish line at Heathcote where we got to cross the line as a team of Seven! (thanks to Debbie for pretending to be Chelsea!)

We had an early start, leaving home at 5:45 am to make it to the start line in time for Chelsea to nervous wee and line up with the marathoners for the start, unfortunately this was delayed by 45 minutes due to unforeseen bus issues! But we eventually got underway and with much car shuffling and driving between legs team Sheppresent completed the event in a respectable time of 4:11:48. The legs and team members in order were

  • Chelsea Nicholson – 7.4 km – 48:49;
  • Natalie Hicks – 8.9 km – 45:57;
  • Regan Flanagan (not a runner, but she will be) – 9.5 km – about 48 minutes, she’s not on strava so it didn’t happen;
  • Justine Ryan – 3.4 – 25:13;
  • Tara Daniel – 4.3 km – 23:48;
  • Julz Mulcahy – 2.9 km – 23:25;
  • Melanie McAullife -6.1 km – 36:33.

Although it was a long day, it was an absolute blast and I loved (cheating) running a marathon with such an awesome bunch of chicks. I hope we can do it all again next year, uninjured and in full health!!

Having now (cheated) completed three team marathons, I have to comment on how much fun they are. I enjoy the camaraderie and support you get by running as a group. If you have never done a team’s event, I urge you to give it a try…don’t forget the Shepparton Running Festival has one!!!!

And the half by Sam Daniel

Chris Nick and I headed straight to to the start line on Sunday morning for the O’Keefe half marathon starting in Knowsley. We got there a little early, so the ports-potties were clean and fresh. After a quick warm up, we set off in the opposite direction of the finish line for 2 kms to the turn around. That gave us a clear 19 km run straight to Heathcote along the rail trail. There was a bit of elevation in this run, and I certainly felt it at times. At the finish line, it was great to chat and compare runs with all the other runners. SRC is a great club, I love the support we give each other.


Shepparton parkrun stats

As we come into winter here are some interesting stats on Shepparton parkrun

The O’keefe con’t

A record 800 runners and riders have raced their way to Heathcote over this weekend in the biggest – and fastest – O’Keefe Challenge yet.

From as short as 500 metres through to the 42.195 kilometre marathon, the eight different races on offer provide challenges for people of all ages. It’s proving to be increasingly popular, too, with participant numbers higher than ever.

“Who would have thought this event could grow to the heights it has in just four years?” Chair of the O’Keefe Rail Trail Marathon, Sandra Slatter said.

“Thanks to all our sponsors who have supported the event since its inception and a big thank you and congratulations to Event Director, Nigel Preston, and his team for their continued dedication and commitment, their outstanding efforts are to be commended!”

Four Record Breaking Performances at this year’s O’Keefe Challenge:

Women’s Marathon

Australian Commonwealth Games representative, Virginia McCormack, ran a stellar race to smash previous Women’s Marathon time by 15 MINUTES. Virginia also receives a $750 cash bonus as the first woman to break 3 hours.

Men’s Marathon

Two past race winners were locked in a titanic struggle until the last kilometre when Jamie Cooke outsprinted Leon Griffin to win by just 10 seconds. Jamie shaved 30 seconds off his own course record which he set in the inaugural event in 2016.

Men’s Half Marathon

Half Marathon winner, Brady Threlfell, broke the previous Half Marathon record by 6 minutes (1:15:31). He was chased by a pack of four who were all underneath the previous record, too.

Men’s Ekiden Relay:

The Run Bendigo relay team (consisting of Ben Stolz, Stephen Van Rees, Andy Buchanan, Kye Jenkin, Matthew Schepisi, Luke Millard and Nathan Meade) eclipsed the previous Ekiden Relay course record time by 45 minutes (2:21:25)

Save the dates.

SRC 40th –  Facebook page – Saturday July 13 – ticket sales will close on the 30th of June 2019
SRF – Facebook page – Sunday August 25 – Website

SRC E-NEWS April 26

Upcoming Races

The Bright Fun Run on Sunday, 28 April 2019 is the major fundraiser for Bright P-12 College.

There will be something for everyone with a carnival atmosphere to complete this fun-filled family event.

The event includes road runs and trail runs. You won’t find a more picturesque running course, surrounded my tree-covered hills, mountain fresh air and a crystal clear creek.




Event website 

The O’Keefe Challenge returns in 2019, with a night bike ride on Friday, and trail running events on Sunday.

Following the path of the original railway in 1888 the trail passes through spectacular natural bushland, farmland and waterways. Completed for cycling, walking and recreational running in 2015 the O’Keefe provides the opportunity to get off the bitumen but on a not so daunting surface for those who are either off-road or road running and cycling enthusiasts.


Kids 500m
Kids 1 mile
42.2km Solo
42.2km Ekiden Relay

Event website 


Back by popular demand, the very popular Runner profile is back. As we have a lot of new members I thought I would start off with coach Chris.

Runner Profile

Name – Chris Armstrong

Age – 36

Current PBs – 5km – 16:33

10km – 35:46

15km – 54:47

Half Marathon – 1:16:45

Marathon – 2:48:54

What inspired you to start running? – I used to do cross country in primary school and really enjoyed it, running to my friends places on weekends was the fastest way to get there because i didn’t have a bike.

How many years have you been running? – I played AFL and Cricket into my late 20s, but started to get serious about running again in 2010 – this is an excerpt from a blog i wrote about “exercise and mental health” in 2014 which will give you a bit more understanding

In 2010 one of my best friends who I played AFL (Aussie Rules Football) with in my local town Finley growing up committed suicide. I was devastated, sad and angry. I had fallen out of contact with Nathan as we had both moved away some 12 months earlier, but we kept in contact enough for me to know that he was sad and not his normal happy self. I didn’t have the courage to say…. “Hey Nath, are you ok mate? Did you want to have a chat?” Nathan and I had made a pact that we would run a marathon together, we did all our summer running together for pre season, and felt this would be a great thing to do, something we could achieve together. We kept saying we would do it next year, and then next year and then….. he was gone.

I was devastated to lose a friend, I was sad that there would be no marathon, I was really angry at myself because I was complacent and thought…. “He’ll be OK, Nath is always happy!” I’ll never know if I could have made the difference, but shit I wished I tried. When Nathan passed I vowed that I would run a marathon that year and try to live life to the full, and not to take anything for granted.

blog link here if you want to read the full article

What does a typical training week look like for you? – this is subject to change depending on what I’m training for but currently a “normal week” looks like this

Monday – rest day – strength work in the evening
Tuesday – 50 minutes at heart rate – 135 bpm or below

Wednesday – Quality Session – 3km warm up, 7 x 1km reps at 10km effort, 1 minute walking recovery, 3km cool down – strength work in the evening
Thursday – 60 minutes at heart rate – 135bpm or below

Friday -complete rest day

Saturday – 3km warm up, Quality session 30 – 50 minute session at between 10km and half marathon effort,  5km cool down

Sunday – 23-25km at heart rate – 135-140 bpm

What are your running goals for the next 6 months? – To run consistently and injury free, Race the half marathon at Gold Coast in July and see if I can go under 1:18 again.

What is your biggest challenge and what do you do to manage that challenge? Getting out of bed at 4:30am on a Wednesday in the middle of winter to start prepping the body to go out and do a quality session before work. I set my gear out the night before, and i try and embrace the challenge. It’s not easy, but nothing worthwhile ever is, plus i know Brady will be checking strava, so no hiding.

Have you had a breakthrough in your running, if so, what was it? – I think 2017 was huge for my confidence, I’d wanted to break 17:00 for 5k and 2:50 for a marathon for years and I finally did both. I was lucky enough to also run my half marathon PB so lots of positive memories from 2017.

Where is your most enjoyable place to run? – The Gold Coast in the middle of winter. You run for weeks on end at home in multiple layers in the dark and freezing cold and see virtually nobody. Then you get up there, it’s shorts and t shirt weather, everyone is happy, at 6:30 the sun is up and people are exercising everywhere, i love it.

If you could run in any event in the world, which event would it be? – The Boston Marathon, I love the history behind the event, and two people i find inspiring also have a rich tradition at the Boston Marathon – Dick and Rick Hoyt – I’d love to get a photo with their statue at the start line and show as much determination as they do.

Who inspires you to run? – I run because I love it, it makes me happy and helps me control my anxiety and i love being able to help others achieve their goals. Seeing someone else smile and be proud of their own efforts is a powerful motivator and also serves a reminder of how rewarding running can be.

If i feel down or need a reminder I watch these two videos about Dick and Rick Hoyt, and if you have a spare 10 minutes I encourage you to do so. – Rick and Dick Hoyt complete the Hawaiian Ironman – 3.9km swim, 180km cycle, 42.2km run – The Story of Rick and Dick Hoyt

What was the best advice you were ever given? – “Don’t waste your time comparing yourself to others, put that energy into being the best version of yourself you can be and you’ll never have any regrets”, and “Tomorrow isn’t promised, don’t take today for granted”

Any funny or awkward moments running? – Just before the Gold Coast marathon one year, i entered the portaloo truck, sat down did what i had to do and tried to flush the toilet… it was blocked and steaming turds started flowing out the bottom of the toilet… i left the cubicle, there was a massive line and the next guy went to use it, i just looked him in the eye and said “it was like that when i went in” and he screamed, i was trying not to laugh out loud and got out of there as fast as i could.

Interesting Articles

Why are middle-aged marathon runners faster than twentysomethings?
According to data from Strava, runners in their 40s are ahead of younger rivals when it comes to running marathons. Find out more at The Guardian.

4 training mistakes most marathoners make
Training for a marathon is a balancing act to fit everything in and get the right intensity to succeed, without overdoing it. Training Peaks takes a look at 4 training mistakes most marathoners make: obsessing over the long run; training at inappropriate intensities; inconsistent & unbalanced training.

8 tips that will keep you running safely at night
If you have to run in the dark, Women’s Running has some tips tips to follow that will keep you running safely at night (or early in the morning), and some of them are a good idea for daytime running too, like carrying ID.

Sinead Diver: the Irish woman chasing an Australian record in London Marathon

Bushy Park down by the Thames, Tuesday morning, five days before the London Marathon, and Sinead Diver is finishing her last bursting run ahead of Sunday’s race. Now comes the easy part: jogging, sleeping, eating, and the gentle acclimatisation.

All the hard work is done, her motivation complete, and for an Irish woman running for Australia – as Diver is happy and proud to put it – there’s not only one but possibly three target times in mind.

“I’m very excited to race, and a bit nervous of course, as always,” she says. “Training has been going well, a good lead in, and London is one marathon I’ve always wanted to do, given it’s so close to home. It’s my first of the five marathon majors as well, and I want to tick them all off, at some stage.”

By home, Diver will always mean Belmullet, in west Mayo, even if her home for the last 17 years has been Melbourne, Australia. Hence the gentle acclimatisation to London, where her journey from late running convert to one of the leading women marathon runners in the world continues apace on Sunday – and a possible shot at the fastest marathon times ever run by an Irish and/or Australian woman.

More here