SRC E-news

 

Club News

St John’s Ambulance – Defibrillator Delivery and Training

Date:     Thursday 24th May 2018

At:          Clubrooms

Time:    7pm (following running)

The club will supply some food for those that are staying.  Could you please let Rosalie Smith know if you will be attending.  Email:  ringrosebss@gmail.com

Training sessions & Membership. 

Please note- the Tuesday training session with Chris Armstrong coaching is not put on for free for the public. The sessions are provided and paid for by the Shepparton Runners Club.  These sessions are free to Shepparton Runners Club members. If you want to take part in these sessions we invite you to join the Shepparton Runners Club.

To become a member of the Shepparton Runners Club please visit our website https://sheppartonrunnersclub.com.au/ and click on the tab Join us.

Regular Tuesday sessions are at the south end of the lake, with the following track sessions at the Shepparton Athletics Track all from 5:45 pm.

  • Tuesday May 22nd
  • Tuesday June 19th
  • Tuesday July 24th

And the Shepparton Runners Club also provides an easy training session on Thursday from Princess Park. Even though this is an easier session, you will find all good training plans have an easy mid-week session.

Runner Profile

Name Paul Dainton

Age 40

5km – 19:34

Half marathon – 1:53:00

What inspired you to start running?

For fitness and health benefits

 

How many years have you been running?

Since started running around Princes Park in Carlton when we lived down there, I have been running on and off for fitness for years.  Through work a few years ago I got asked to compete in the Corporate Triathlon in Melbourne so have been more seriously into fitness ever since

 

Typical training week

Varies depending on what training for – last year and through to end of summer was training for half Ironman and triathlons so swimming and riding a lot as well but now concentrating on more running mix of distance and intervals, though I’m not strict and just do what I feel (or have time for).  However, my favourite exercise which I do at least a couple of times a week, and have done for quite some time, is a variety of high intensity strength training in my shed.

 

Goals

Hopefully a full Marathon – either Shepp or Melbourne, but the idea of full Ironman is still lurking in the back of my mind

 

The biggest challenge in running

My biggest challenge is planning and training sufficiently for an event – niggles/injuries and finding the time to train particularly when Kate is training for these distance events too

The biggestt breakthrough in running

Discovering the importance of variation including sprints, intervals and high and low intensity periods.

 

Most enjoyable run

Generally, when on holiday just casually running or trails or paths in the hills or by the beach – along the beach in Bali recently comes to mind.  But the most enjoyment (or sense of achievement) I have got from one particular run is from the Half Ironman last year.  Leading up I was worried about how I would perform (or even if I would finish) and after getting off the bike was struggling (my chicken legs were not made for pumping pedals!), but I seemed to only get stronger in the run and although run time was still around 2hrs, passing many that had overtaken me on the bike and finishing well, is something I’ll never forget

 

If you could run in any event where would it be?

No place or length specifically, just any event by the beach or hills where it’s not too hot!

 

Who inspires you –

At the moment – Kurt Fearnley.  I have always admired him when seeing in him compete in the Olympics or listening to his speeches, but after watching his final event – Gold in the wheelchair marathon in the recent Commonwealth games – I decided to read his book.  Now after learning of his life story including training and competing and the details of crawling the Kokoda track and crawling around on the deck of the winning yacht in raging seas in the Sydney to Hobart, I have drawn on this inspiration daily.  Incidentally, he calls his wheelchair his “legs”.

 

Best advice would have been –

We have all had the advice, but I didn’t listen or care for a long time – eat properly.  Advice now would be to do some research on this as what we are being told is not necessarily the best advice, and although not for everybody, give a ketogenic diet a go.

 

Any funny or notable moments –

Can’t really think of anything funny, but fun and notable – experiencing Mad Cow Mud Run and Bright Spartan Race a couple of years ago with Kate.

 

Cheers

Paul

Up Coming races

Next

Euroa parkrun launch.

46 Kirkland ave Euroa. Google maps and more information here 

Remeber to click going on the above link so other know you are going

All other events are here under the event tab, and remember to click going if you are going so other people know who else is going.

 

Further reading

– The things you learn as you get older

The older I get the better I was.

– Steven Trevaskis

Up until 10 years ago, I could rely on youthfulness to run long distances in a time I was happy with without getting injured. During the week I would run 10 km two -three times per week, and on the weekend I would run 20 or 30 km on Saturday with 10 km on Sunday. Every session was run at about a 5 min/km pace. Races up to a half marathon weren’t run much quicker. This worked for me without injury and I could run up to 4 marathons per year doing this training. Add on about 10 birthdays and the body started to say I can’t continue doing this and just because it worked before something now needs to change.

So along comes Chris Armstrong and a lot of research all stating the same thing. The biggest wake-up call was to run your long runs at a slower pace. If I was doing a 20 -30 km every Sunday it shouldn’t be at race pace with an aim of a PB every week. What worked before was now wrong. Well, it was wrong before but I didn’t know any different.  Everything I read backed up what Chris was telling me. The idea behind this slow long run was to conserve energy so I wasn’t fatigued for the shorter quicker sessions during the week.

Also, the other thing I needed to learn was dealing with injuries and little niggles. Niggles now are seen to be part and parcel of running in later years. And again several people from elite runners to triathletes pointed me towards deep water running as a method of recovery and low impact training.

Set new types of goals was now the order of the day. I’m pretty sure lifetime PBs are in my past. Thankfully, running provides such a diverse range of events and goals to achieve for all of us, no matter where we started or where we are finishing. Complete a set series of races in your hometown or further afield. Take on the challenge of a new distance or discipline like trail racing. Raise money for charity. Look for age-specific competitive opportunities and get the thrill of competition from going against your peers. Time isn’t the only way to measure success, and with sensible and perhaps a bit of creative goal-setting, the thrill of success can be still just as strong.

Each of us ages differently, but we all hope to ensure our relationship with running stays strong for decades to come.

Using Sue Olley as an example. Not only an awesome athlete she also made an intelligent move about 4 years ago. After clocking up a handful of marathons, halves, and 10 km races before hitting  60,  she now only runs parkrun. Sue is well on her way to completing parkrun-alphabet.

I have Gold Coast marathon on the wish list and Melbourne marathon on the to-do list. This year will be Melbourne marathon No 15 for me.

Deepwater running – I will be adding deep water running into my training plan while I am battling a knee and foot niggle. I have added it to my training recovery 3 times per week for now and when I start a training plan propper I will add deep-water running in on one day per week.Deep water running is just jogging in water deep enough that your feet don’t touch the bottom. As simple as it sounds, though, it offers many benefits. Deep water running is not only a commonly recommended rehabilitation tool for sports injuries, but it’s also a fitness and accelerated training method used by athletes and exercise fanatics everywhere.

To find out the correct technique for deep water running here is the link. https://www.youtube.com/results?search_query=pool+running

Steven Trevaskis

– Expressions of Pye.

I have a full body superset workout. You will need a little bit of space for the walking lunges and a chair or bench for the dips. If you don’t have the space to do the walking lunges, you can substitute with alternating lunges.

Please support the SRC sponsors.

Lakeside Podiatry 

NOW OPEN UNTIL 7:30pm WEDNESDAY NIGHTS🌛

We know it can be hard to find time for appointments, so we are making it easier than ever before to see one of our Podiatrists.

Don’t ignore that foot or ankle pain any longer! 👣

Bookings:
💻www.lakesidepodiatry.com.au
📞: 5821 3006

Sportsmans Warehouse Shepparton 

SALE

 

 

SRC E-News Mothers Day

Club news 

The Shepparton Runners Club is honoured to support the Mothers Day Classic this Sunday. The Shepparton Runners Club will provide pacers for the run. Thanks goes to Kathy Fuller allowing the cross promotion of the Shepparton Runners Club on Facebook and the Shepparton News.

It seems the pacers will really get into the spirit of the day by dressing up in pink. We may even see a tutu or two.  Earlier on in the week at separate occasions, Chris Nicholson, Mathieu Ryan and Kate Dation went tutu shopping. Chris and Matt bought their tutu without question. But then Kate goes in and the lady at the shop was like “um…. are you with the other male runners??” Is it odd that Matt and Chris weren’t questioned but Kate was?

The Mothers Day Classic will be a great morning supporting a great cause.

 

SRC handicap Cross Country results

SRC May Handicap 4.9km Cross Country

Name Gun Time (Mins)Net time (Mins)
Chelsea Nicholson33.5828.53
Mathieu Ryan 33.5920.46
Jason Hunter34.2423.08
Chris Banning34.3620.31
Liza Hoffman34.3829.38
Lydia Monk34.4725.12
Chris Nicholson34.4921.24
Nadine Edwards34.5124.06
Mel McAuliffe34.5925.59
Shane Colbert35.0925.39
Allan Connolly35.1030.35
Steve Monk35.1030.34
Steve Hicks35.2626.43
Adrian Jones36.2124.05
Hayden Reynolds36.4727.49
Helen Reynolds36.5927.49
Norah Armstrong37.1827.28
Julie Mulcahy37.2337.23
Natalie Hicks 37.5528.05
Cadel Nicholson38.0526.55
Justine Ryan38.4536.45
Steven Travaskis41.1134.31

A request from Sao Mai Tyler

Hi all,

I’m posting on behalf of Maddie, a vision impaired future triathlete. Maddie is a local; she’s from Numurkah but lives in Melbourne. We’ve been training together with me as her guide – cycling once a month in Shepparton and running on a Sunday morning at Achilles running group in Melb. We both had planned to do her first tri at Shepp Challenge. But unfortunately I had to pull out due to health issues. So we need to find Maddie a good pair of eyes and a willing spirit! Guides generally do no pay for entry, and I can help you get started with how to guide a vision impaired person. The distance is 500m swim, 30km bike and 7km run. At the very least we need to find someone who can cycle with her, but if you’re up for the challenge you can do all three! Maddie is super nice and I would love to see her do her first tri locally. We have til November! If anyone is interested let me know at Tues training, I’ll be there in a fortnight rough and ready for a run! Pictured is us ready for our long ride on the tandem bike

If you can help Sao and her friend out please contact Sao at training or via Facebook. 

Runner Profile 

Name  Trevor Dainton

Age 60

Recent PBs 5k, 10k, Half, Marathon

5km – 19:18    10km – 40.41  Half – 1:28  Marathon – 3:58

What inspired you to start running?  Nothing really.  Always been right into health and fitness and most sports.

 

How many years have you been running?

About 40 years. In my early twenties I started competition running under my coach Noel Hussey, but didn’t really have the right attitude and then focused on squash and cricket for a few years.

 

Typical training week

Gym twice a week for either grit or pump and weights, and about 40kms of running.

 

Goals – To run a marathon time that I am really happy with, which will be soon.

 

Biggest challenge in running –  First competition run in my early twenties at Echuca (realization of the standard of runners around at a higher level and where I needed to be at).  Also changing running habits of the past 40 years to prepare and recouperate properly..

 

Biggest breakthrough in running. 1;28 for half last year.

 

Most enjoyable run would – Two Bays

 

If you could run in any event where would it be?  Boston Marathon

 

Who inspires you – Kevin Bell runs exceptionally good times for his age, plenty of young people would be more than happy with his times. His Park Run percentage ratings speak for themselves.  Dave Frizzell and Sue Olley also does exceptionally well.

 

Best advice would have been – to prepare properly for events and recouperation and not to start too quickly – I hope to learn to apply it all one day as I know it will make a difference

 

Any funny or notable moments – Rob Hearn at Park Run – when coming up behind a group of walkers, he yelled out elite runner coming through – it was a classic line as was the look on their face when he passed by.

The other one was when we had just started Park Run, a local loony watching,  took a set on me for some reason yelling out as a couple of young kids sprinted off at the start line “even the kids can beat you”.

Just thinking about still makes me laugh.

How to get really fast after 50 

Fifty is the age where performance declines become obvious, and can no longer be written off solely to non-sport commitments like family or job stress. Plus, other things occur at 50 that move aging to the forefront of one’s mind, like reading glasses, grey hair, facial wrinkles, and so on.

Read more here 

Upcoming races

Next Mothers Day Classic Shepparton

Euroa Parkrun launch May 19

46 Kirkland Ave Euroa, 8am sta

All upcoming races are on the Shepparton Runners Club Facebook page under the tab Events. Click on the event you are interested in for more information and remember to click Interested or Going. The Shepparton Runners Club Event page is here

Further reading 

Expressions of Pye  

Expressions of Pye is a health and fitness blog written by Sarah Pye a former SRC member. Sarah covers topics like recipes, fitness and life. Sarah will give you practical ideas for your health and fitness without going to any sort of fad diet or extream exercise. She explains a lot of body weight exercises as well.

Sarah’s blog which you can subscribe to is here https://expressionofpye.wordpress.com/

Sarah’s Facebook page that has a lot of the same stuff as her blog is here. https://www.facebook.com/expressionofpye/

SRC E-News May 4

Club News

This will be our first handicapped cross country event for 2018, the course is 4.9kms and is mostly grass and gravel, is quite flat and will have an obstacle or two to mix it up. Everyone is welcome to join in the fun.

Registrations from 8:00am with the first runner leaving at 8:15am. You can also reply to the event to register.

The actual course is displayed in the photo,onthe SRC FB page

Members – $0
Non-Members – $5

Athletics Track training.

Weekly Tuesday training at the athletics track has stopped for now. Tuesday’s training is back at the lake from 5:45 pm weekly.

The Shepparton Runners Club has organised future training at the track on the following dates.

  • Tuesday May 22nd
  • Tuesday June 19th
  • Tuesday July 24th

Calendar of events 

I want to try to promote the idea of using Facebook events tab that is on our official SRC Facebook page here 

I will try to keep this updated. If you see a race that you are SERIOUSLY interested in going to, click on the GOING  tab. This may encourage others to go and assist with carpooling and accommodation sharing.

So again it’s as simple as clicking on the Offical SRC Facebook page.  then click on the Events tab on the left-hand side. Then click on the events you ate likely to attend.

Message from Coach Chris 

If you are unable to turn up to training on Tuesday or Thursday can you please let him know. A text message or a Facebook message via Norah is fine.

We have done this in the past and it was of great benefit to Chris. Also, remember Thursday’s sessions are set out as an easy social run. A great chance to chat with other runners and have a social chat while running. All training plans will have a mid-week easier run in them, So come along and join in on the fun.

O’keefe rail trail Marathon Race report

By Narelle Pell

O’Keefe Challenge – #4 marathon

The O’Keefe Challenge marked marathon number 4 for Kathy & I for 2018. The O’Keefe rail trail started from the outskirts of Bendigo in Junortoun and followed the trail passing through Axedale, Knowsley and finishing on the Heathcote oval.

There were 130 other marathon starters on the day all eager to enjoy the scenery of the Campaspe River, Lake Eppalock and the surrounding bushlands.

I had a fantastic first half run, up until the 25km for me. I was enjoying the scenery, the rivers, bushland and the cheering spectators, I was taking it all in. I even didn’t mind the challenging hills at this stage. Then things began to change around 25km mark. I struggled with the constant uphill or do I call it one very long incline. There was no relief in a rolling downhill. The constant climb began to wear me down both physically and mentally. The heat of the scorching sun also began to play with my mindset. I remember thinking to myself at the 27km point that this is going to be a bloody long way to the finish line. It was too early in the run to be feeling this way and I had to try and change my mindset to get through. My quads were burning and I had begun to feel nauseous. I was not going to stop I pushed through, knowing that my temporary pain and discomfort will soon pass, when I get to the finish line.

I stopped and walked a lot of this run, and that is ok.  For this is not a year of PBs it is a year for change. When Kathy & I run each of our marathons we run for the 1 in 5 children that are sexually abused each year. We run to educate kids about personal safety. It is our mantra that if you Imagine with all your mind, Believe with all your heart and Achieve with all your might, change will happen!

By Narelle Pell

Bright Parkrun plus Bright fun run. 

Last weekend Tara and I completed the 13.3 km trail run at the Bright Fun Run. We popped down on Friday night to squeeze in a tourist Parkrun on Saturday morning as well. The 14 th Bright Parkrun had about 45 runners participating, about half of those were tourists. It’s a pretty run along a gurgling creek, out and back, and mostly flat. The trail run on Sunday was anything but flat. The two main features were the Hill of Death, a section that felt almost vertical, and Higgins Lookout, reached by switchbacks to climb the hill overlooking town. The last few kilometres were downhill single track through a beautiful pine forest. Tara said this was the best trail run she’s ever done, and I agree completely.

By Sam Daniel.

Runner Profile

 

Name          Nadine Edwards

Age          47

Recent PBs 5k, 10k, Half, Marathon :         5km – 22:52, 10km 49:39, half – 1:55

 

What inspired you to start running? To not let age defy me.  I reached 40 and wanted to change my ways.  I have always enjoyed running, but wanted to be more committed and consistent (running 12 months of the year).  I wanted to enjoy trying to keep up with my family and their lifestyle.  I do enjoy the feeling of being fit.

 

How many years have you been running? Since mid 2012.  I had ran on and off, but 2012 was where I made it part of my lifestyle.

 

Typical training week – At present 4 – 5 times a week.

 

Goals –  To run a marathon, probably London Marathon as I lived in London for a number of years and this would be a great opportunity to go back.

 

Biggest challenge in running – completing a 25km leg of the Ned Kelly Chase.  It is still the furtherest I have ran to date.

 

Biggest breakthrough in running.   Running my first Half was very memorable and being under 2 hours made even more sweeter.  I guess it was a distance I had never considered doing as I have always been a 5km runner.

 

 

SRC E-news O’Keeffe rail trail funrun


Tara taking on the challenges at The O’Keefe rail trail fun run.

Race report By Tara Callingham 

Their was a Pb, heat, hills, and Melanie, and I beat all 4 of them.  I am going to dedicate a wall at home for photos of all the people I beat over the coming years. Watch out for me at the Shepparton Running Festival where I will take on and beat Steven Trevaskis in the Half marathon.

  • By Tara Callingham.



Club News

Our weekly Tuesday sessions at the Athletics track have concluded. Our Tuesday sessions will now be down at the lake. The Shepparton Runners Club will discuss with council our plan of hiring the track once per month. When we know the outcome of these discussions we will let you know.

The Shepparton Runners Club would like to wish Sue and Andrew a safe trip overseas. Sue will be doing some Parkrun tourisum starting in Germany. And if she gets time between shopping and parkrun she may catch up with her son while they are there.

 

Calendar of races and events

GOLDCOAST MARATHON TIMELINE

9 weeks to go until the 40th Goldcoast marathon

  • Early Bird finishesSunday, April 29
  • Entries close Sunday, June 29

Reasons to enter 

  1. You will be a part of the 40th running of the event and it should be bigger and better than past events.
  2. Top temp 23 deg in the middle of winter
  3. Celebrate with Kathy and Narelle as they complete Marathon No 7 of 12 #voice4kidz 
  4. Fast & flat course

Enter here Website 

April 29 Bright Fun Run Website

April 29 Tatura Hospital 8am Rego 9am start

April 28 Ocean Grove Parkrun launch

May 13 Mothers Day Classic

May 19 Euroa Parkrun launch.

July 1 Gold Coast Marathon Entries close Friday 29 June 2018 (5pm AEST) Website  

August 26 Shepparton Running Festival  Facebook   Website  

October 14 Melbourne Marathon Website 

October 28 Ned Kelly Chase Website

 Nail Can Hill Run course.

Course: The Full Can course is run mainly along the ridge of the Nail Can Range that borders Albury on the west side.

The distance of the run is 11.3km. The route consists mainly of fire access tracks with short sections of gravel and bitumen roads. The course is marked with kilometre markers and directional arrows and lines. Walkers can expect to take up to 3 hours to complete the course.

Please make a note of the hydration and first aid stations.

When: Sunday 6th May 2018
Start: Centaur Road, Lavington (front of Panthers)
Finish: Bonnie Doon Park, West Albury

Course info & registration: https://nailcanhillrun.com.au/event-info/full-can/

Race reports from The O’Keefe rail trail fun run

Chris Nicholson

The O’Keefe Challenge Half Marathon

This is the third time I have ran the half at the O’Keefe Challenge and unfortunately experience has not made the long climb from Lake Eppalock into Heathcote any easier. After cramping in both hamstrings at the 23 km mark of last year’s 26 km event I went into this year’s run armed with energy gels, salt tablets and some weird muscle relieving veterinary cream recommended only for use on horses and dogs but high regarded by the Coach.  So as long as I wasn’t drug tested I was confident I would be fine.

We arrived at first light in Heathcote with a slight chill still in the air, perfect running weather for someone like me who is known to perspire in a heavy frost. If only it would stay this cool.  Unfortunately the forecast was for a sunny 28 degrees and I could already sense that it was going to warm up quickly.  A quick farewell to the support crew who were running in the shorter events later in the morning, and I boarded the bus along with Kate Dainton and Steve Trevaskis for a short trip out to the start line at Knowsley, a trip where the bus’s heater seemed to be stuck on a temperature equivalent to the North Queensland Wet Season, great I’m sweating on the bus ride!  A quick warm up run to shake out some nerves, a prerace gel, a salt tablet, one last gulp of water and then it was time to line up.

Bang! We were off and within 2 kms the field had thinned out and I found myself running with a group of four other runners and then there was seemingly a huge gap back to the next group.  A quick glance at my watch, I’m running about 10 seconds a km quicker than I had initially planned but on the upside I felt really comfortable and I was determined not to drop off this group otherwise it would make for a very long lonely run.   To the newbie, the first 5 kms of the O’Keefe half lulls you into a false sense of security as it is relatively flat or slightly downhill as you run into the basin surrounding Lake Eppalock, but it bites you back with a vengeance over the next 11 kms as the rail trail changes to a constant climb all the way to Heathcote.  It was during this climb that my group of five spread out with about 50 m between each runner.

Gels at 7 & 14 kms and another salt tablet and water at every drink station and I felt comfortable, sweaty but comfortable.   Finally the climb flattened out as I entered Heathcote but then I had the mental torture of running past the finishing line knowing I still had 5 kms to go.  Despite having to do this, I was 16 km in to a 21.1km race and I felt surprisingly good so I decided, ok there’s only an equivalent of a parkrun to go, time to pick up the pace. I put the foot down and my legs responded, for a short time anyway!

16.5 kms,  how quickly a race plan can change!  Bang! As I ran down an incline from a  footbridge my left hamstring spasmed, contorted and turned into the equivalent of piano wire. “No not again!”, I mentally cried out, whilst at the same time verbalising some other choice words, words that I had not heard since running with Kate Dainton at the conclusion of the Wangaratta Half.    After apologising for the language and then reassuring a marshal that it was just a cramp and I hadn’t torn my hamstring I broke back into a trot and then a jog then back into a slightly slower restricted run. Race Plan A was now scrapped and Race Plan B was now in place, just get home.  The last 5 kms were a battle, every little incline or decline triggered a hamstring spasm.  The tail runner out of the group of five I had been running with caught me with 1 km to go and told me to lock on and follow him home, somehow I managed to do this and we crossed the line within a couple of seconds of one another.

In summary I finished the 21.1 kms in 1:42:16, in lucky 13th place, and 5 minutes quicker than what I managed the equivalent half at last year’s event.  I now have 12 months to plan a new strategy to beat mother nature and get through this event unscathed!

Half Marathon

By Steven Trevaskia 

Okeefe trail half marathon.
With very little training I fronted up to my 3rd half marathon in 3 months.
At Wangaratta my 5 km splits were all consistent between 32 and 33 mins each.
Today was on a rail trail, with undulations longer than Albury and it felt hotter. My past 2 halves were between 2:22 and 2:23 mins. 
Today was tough, my 5 km splits were 32:33, 33:55. 36:27, & 36:41. I knew I was walking too much after 10 km to get a time close to the previous 2 halves.
The arm didn’t cause an issue at all. The knee only hurt when I changed from walk to run. All other times their was very little pain.
So I am content with 2:26:29 as a finishing time.

After the run, we did a few calculations to predict what time Kathy and Narelle would come in. We knew their times were getting slower and this was a fairly tough course. It was great to see SRC members waiting around to cheer Kathy and Narelle to the finish line.

10km

  • By Mathieu Ryan 

Let’s just start this off by saying that I made the decision to enter the O’keefe Saturday night. My nutrition the night consisted of Steak, Vegetables, Potato Mash, followed by ice cream and a glass of Port. There was no specific training in the lead up, but was confident I could do the 10km without any issues… hopefully.

It felt weird catching a lift Sam, Tara and Mel at 7:30am… I should be running… This feels un-natural…

I registered, got everything set (batman was safely secured), had a drink of water and then waited with everyone else.

The field wasn’t large, I figured I would sit behind Sam and let him do the pacing, if it didn’t feel right, I would just slow down. About 4km everything was feeling really good, so I passed Sam and figured I would catch the next person. Not long and I managed to sneak past the next person on an incline. I think having fresh legs really helped here.

In the end I was very happy with how everything went. I should maybe adopt this principal in other races. Easy start, go comfortable and then pick people off along the way. But better nutrition and a bit more specific training in the lead up.

10 km 

By Sam Daniel 

Leaving Shepparton at an easy 7.30 last Sunday, we picked up Mat and Mel and headed to Heathcote for the O’Keefe 10km Trail run. After catching up with all the other SRC runners, we took off at 9.30, a relaxed time to set off. Starting off with trails after the footy feilds, a few road crossings, and into the hills. Nothing too extreme, it followed the O’Keefe Rail Trail, as we passed the half marathoners, hey Steve, keep going. Sam pulled in under 52 mins, and Tara got a 1 and a half minute PB, breaking the hour mark for the first time. We all hung around to support the marathoners Kath and Narelle and Grant cross the line, then went in search of much needed lunch.

Sam and Tara.

5km 

By Cadel Nicholson

Last Sunday Mum & I ran in the O’Keefe Challenge 5km Fun Run at Heathcote.  We got to Heathcote 3 hours before our start time as Dad had to get there early to catch the bus for the 1/2 marathon.  To fill in some of the time before the start Mum & I went to the bakery where I fueled up for the run by having 3 meat pies and sucked dry the sauce container.

Before the start of the race the organisers said we were going to do a warm up which I thought would be a warm up jog with some strides and perhaps some swing throughs but instead it was someone in a owl suit trying to get us to do aerobics!  I said to Mum “How am I going to record that warmup on Strava!”

After the person in the owl suit had finally got out of the way we were told to line up.  I lined up on the front row.

There was a loud bang and we were off.  The course started on the oval but then went onto a gravel track that ran through some parkland and a pine plantation and then a bitumen road before we entered the oval again to finish.  It was not flat and had lots of climbs and falls.  I took off a bit quick and was in the lead for the first 3 kms along with a teenage girl, Charlie.  Charlie passed me at 3.5 kms then at 4 kms, Peter, the man who came first, passed me.  I locked onto Peter for half a km before he got away. I entered the oval again and I could hear Dad, Mathieu, Trevor and Sam yelling my name as I crossed the line.  I had enough time to recover before mum came onto the oval and sprinted home.

I had a fun day and came 3rd overall, 2nd male and 1st under 18 male. It was also good to see all the other Shepparton runners finish their races.

Kathy Fuller & Narelle Pell’s 12in12 marathon progress. #voice4kidz GVCASA

DateMarathonKathy Fuller's time Narelle Pell's time
January 14
Hobart3:59:214:06:11
February 25Wangaratta4:01:074:09:36
March 25Albury4:08:284:12:30
April 22Okeefe trail Bendigo to Heathcote4:15:374:20:58
May 27Adelaide
June 4Traralgon
July 1Gold Coast
August 26Shepparton
September 16Sydney
October 16Melbourne
November 18Queenstown NZ
December TBC

 

SRC E-News April 20

Club news

Athletics track – Next Tuesday will be our last night at the Athletics Track. It has been great to run there as well as have our handicaps. Keep an eye out in the future newsletters and facebook as to where we will be training in May.

Are you training for an event coming up?

Defib training – St John has been advised by Department of Health & Human Services that we have been successful in obtaining a defibrillator for the SRC. One of their trainers will come out to the club to install the defibrillator and provide you with some training. We are expected to have a minimum of 5 and a maximum of 20 members attend the training session.  The training session will comprise of a comprehensive overview of the defibrillator, CPR, Strains, sprains, wounds and bleeding, head injuries etc.

The training will be at a date to be confirmed in the near future. Please let Rosalie or Nadine know if you are interested

O’keefe Marathon and Fun run – Good luck to everyone racing this Sunday and watch out for Kathy and Narelle who are up to marathon No 4 for this year.

Up-coming runs & events

April 22 The O’Keefe Challenge – Trail Run/Walk – Marathon No4 for Kathy & Narelle  Website  

April 23 Film night Guernsey literary & potato peel pie society FUNDRAISER Facebook event page

April 29 Bright Fun Run Website

April 29 Tatura Hospital 8am Rego 9am start

April 28 Ocean Grove Parkrun launch

May 13 Mothers Day Classic

May 19 Euroa Parkrun launch.

July 1 Gold Coast Marathon Entries close Friday 29 June 2018 (5pm AEST) Website  

August 26 Shepparton Running Festival  Facebook   Website  

October 14 Melbourne Marathon Website 

October 28 Ned Kelly Chase Website

 

Runner Profile

Name  – Kevin Bell

Age 66

PBs

5k-16.59   10k-34.52  Marathon-2hr 54.50

What inspired you to start running?

Keep fit after finishing football.

How many years have you been running?

Been running about 32years.

Typical training week – 3 runs, 2 rides, 2 swims.

Goals – World Triathlon Age Group Championship on the Gold Coast in September.

Biggest challenge is fully recovering from a recent injury.

Biggest breakthrough in running. Breaking 3 hours for the marathon.

Most enjoyable run would be City to Surf in Sydney because of the atmosphere.

If I could run in any event it would be the London Marathon, but I would need a time capsule to take me back 25 years.

I am inspired by every person who puts on a pair of running shoes, especially the ones who run Parkrun between 30 and 55 minutes.

Best advice would have been – If you can,t say anything nice about a person, don,t say anything at all. If you need something inspirational, just watch the finish of the wheelchair marathon at the Commonwealth Games and listen to the interview straight after.

 

My New York Marathon Experience

– Christina Bassani – 2013

Wow! What an experience of a lifetime. On 3rd November 2013, I completed my very first marathon. That is 42.2kms (or 26.2 miles). It was not just any marathon. It was the New York Marathon! Yes, New York, New York. The track for this run covers the five boroughs of New York. Staten Island, Brooklyn, Queens, The Bronx and Manhattan. Unbelievable. What better way to see the real New York?

I’d decided in September 2011 that I wanted to run the NY Marathon. Why?  Because I wanted to commit to running marathon and I figured that one would be a great one to do.

I questioned, Could a novice runner like me enter it? Could I train enough to get in? Could I train enough to finish? Did I have what it takes to run through the 42.2kms or 26.2 miles and still be standing at the other end? Did I even like running?

Actually I love running. What I love about running is that you get to think clearly after a hectic day at work, you get to innovate whilst you run, you get to creative, you get to see things, you get to test yourself, you get to relax and listen to music and you get to enjoy experiences that come purely with running like problem solving about hydration.

Could I enter the NY Marathon? I investigated and found a travel agency in Australia set up for running marathons across the world. They did everything for you. Travelling Fit is their name. I contacted them to enter the 2012 NY Marathon. But it wasn’t that easy. I had to go on a waiting list for a few months as all the allocated tickets to that agency had been taken. So I was on a waiting for people to change their mind. Who would do that? I did not make the list for 2012 and was put on a priority list for the 2013 group. But the 2012 NY Marathon ended up being cancelled due to Storm Sandy. So in a strange way it was a good thing I missed out on entering 2012. I was so lucky.

In February 2013 I got a call inviting me to commit to a spot in the NY Marathon 2013. My spot!  I had to decide was I in or not? Yes, yes I am in! And so the commitment to training began. What was I getting into? Did I even know? Maybe not, but I was very excited.

Continue reading by clicking here

My New York Marathon Experience – Christina Bassani – 2013 part 2

Continued from the SRC newsletter April 20, 2018.

Training

The plan was to commit to a 16 week program, but before that run regularly to maintain a base. (I had built a base over many years running many half marathons, so I was pretty fit). Early on I decided to run with some football umpires sprint training on a Tuesday night. Feeling very fit and ready, I did this training and loved it. Only to pull up the next day and week unable to walk due to strained quadriceps tendons.. first lesson learnt. Go slow and listen to your body… this thing will take a while to build up to.

In June we moved about 15 kms out of Shepparton, Victoria and so where I trained, there was only 5 houses around, many trees, many cows, a few kangaroos jumping around in the afternoons, and some hares. The land is flat, there are bitumen and dirt roads and there are no hills. Very different to a big city that never sleeps.  Although occasionally I’d go into town and run with a group of other really fit runners, either before or after work, mostly, my training was made up of me running to a training program for marathoners and fitting runs in around work and home duties. I was so happy to train for this thing and at times became overwhelmed with how lucky I was to be fit and healthy to train and also at how lucky I was to have my ticket to go. I just had to get the training right. At times it was tough, but I also knew that was part of the plan.

In my training I had done a maximum of 36kms in training, only once but I had built up to the that distance week by week. I had stuck to my training but I had started to get really sore and strained calf muscles and so the last four weeks of training were not ideal as I had dropped off. But I really did think I had done enough. The goal, to finish between 4-5 hours. A lot did depend on the feelings on the day.

 

Meeting those who were running in the race

About 50,000 people had entered to run the marathon. That is almost the population of Shepparton. The lead up to the marathon was amazing. I met many runners Australian, American and from all countries.  All going to New York to experience the same thing. Many great stories, many sad stories and many stories of pure inspiration. One Australian lady I’d met at the airport was told by her doctor that if she ran she’d probably need a hip operation. So she decided not to run but came over to the USA with her husband and kids anyway to support the other runners and then extend their time for a holiday. There was a parade of nations the night before the marathon and it felt like the opening ceremony of the Olympics. They were even followed by a big fireworks display that only the Americans know how to do. The Travelling Fit guys walked us down and sat with us whilst we watched the whole thing.

After the Boston Marathon bombings earlier in the year, there was a resounding respect for all those in or from Boston but a defiant attitude to be victorious in freedom and being able to run a marathon. Many people running in New York wore blue ribbons to support those from Boston.

Speaking of Boston, the security in New York was high. The marathon expo and related activities all had a high level of security with guards and scanning equipment like at each airport.

After the 2012 NY marathon had been cancelled many runners had maintained their training across the year and had returned with the hope of completing their marathon for the past two years.

Many other runners were appearing for the first time like me. A few their very first marathon. A few their first New York Marathon. Others running their third, fourth or fifth New York marathon and so on. But for everyone this was a special day. The day we got to celebrate the freedom of running and the opportunity to test ourselves.

How wonderful that every day people like you and I run this race and we can share it with the elite runners.

The day of the race

The weather was cold that day. Approximately 1-9 degrees Celsius. We needed to get to the Staten Island first before the roads were closed off. The bus got us there. The Travelling Fit group had organised busses for the Aussies to get there. Wonderful, they left from my hotel lobby! So an early start, 5 am to be at the bus at 5.45 to get to Staten Island. The mood on the bus was quietly excited and smiles and sharing of stories for the 45 minute journey.

Upon arrival there were many buses and stream of people entering the running village. Essentially we had a 3-4 hour wait depending on the time of the wave you started in. Everyone excited and ready. A beautiful feeling of support and effort. Respect for everyone around you. We all knew what it took to just get there to the start line. A bonus on the morning was that we saw Robert De Castella (Deeks! My hero!) and the Indigenous Runners Project group who were also running in the marathon. It was fantastic to be an Australian and see them.

There were four distinct starting groups on the day. Each had a start time based on the capability and expected time to finish. With the elite runners going first, of course. This was fantastic because the group moved about the same pace and so didn’t feel crowded when we ran.

The experience was amazing.

At the start line, people were smiling and ready. I hadn’t done a long run for a few weeks and honestly was looking forward to getting it out of my system. A nice thought to start the run.

And so, the gun went off, Miss America sang “God bless America”, and then a band sang “New York, New York” just as I set off over the start line… then over the first bridge overlooking the Hudson river with the New York city skyline just to the left and in the distance. What a beautiful city! How lucky was I?

 

 

The Race. What was it like?

What I thought it would be, it was. Long, gruelling, tough and testing my metal. It was a really cold day and very windy. The track – hilly.  Having trained in kms I was going to be challenged by the mile markers, but found as the race went on, psychologically reaching something in the 20s was so much more doable that something in the 40s. How funny, it is exactly the same distance.

The streets were lined with 1.5-2 million people, cheering on the elite runners, and the not so elite like myself. Yes, really.

The celebration through every part of the run amazing. Bands and gospel choirs sang songs, people held up signs, one in particular saying “run like you’ve stolen something”, which was a bit dubious given I saw it in Brooklyn and in the Bronx. People offered food they’d made or fruit or drinks from the side lines, others offered smiles or claps, and  others called out your name or your country based on what was written on your running top. It was like the whole of New York just gave us, the runners, a hug.

During the run many people were struggling later in the race. This is when true spirit emerges. One guy fell over and had blood pouring from his face and hands. Another went straight to him and took him to the medical site, waited for him to be treated and then they ran over the finish line together.  Many struggling not thinking they could make it, when a person in the crowd called out just the right thing to get them motivated and over the line. At the 25 mile mark when I was questioning why on earth I had signed up for this,  a lady called out over the rope in Central Park “ you have got this! You are going great!” and smiled… an amazing smile. That is the smile that carried me over the line. I finished in 4 hours 27. I was happy to have finished the race.

More than 12,000 volunteers lending their time and hands just to support the runners. They too amazing people. Volunteering their time to give you a drink of water, a banana or Gatorade on the day and standing in the cold for many hours whilst the elite to the last runner crossed the line. In itself a huge effort and commitment.

There are so many people that supported my marathon journey before, during and after the event, to which I am grateful to them all both friends and strangers. Amazing in their own right. Thank you! My husband, my siblings, my mum, my friends, my team at work and colleagues (who all supported and believed I could do it) . I also met the lovely Kathy Fuller. Who I had not met previously and someone introduced me to her as I was doing “New York”. Kathy had run the New York marathon before me. I met with her and she gave me some tips and tricks, inspiration and excitement about the race.  To this day we share a love of  New York and it’s marathon.

Winners and winners

So the elite winners for the men’s and women’s race finished in a time of 2 hrs 5 minutes and 6 secs (Geoffrey Mutai – Kenya) and 2 hours 23 minutes and 15 seconds (Firehiewot Dado – Ethiopia) respectively. But those who finished behind them did not lose. They finished. That is a win in itself. This distance is tough. The effort taken just to get to the start line is big. To get to the finish line unbelievable.

What I didn’t anticipate was everything that the race symbolised.

The marathon is about humanity. It is about extending yourself beyond what is possible. It is about extending yourself to the next person. It is about supporting the next guy when he thinks he cannot. Not only in running but in whatever he sets his mind to.

It is about the journey of life, the highs and the lows. It is about setting a goal and taking what comes on the journey and dealing with it. It is about enjoying the good parts and toughing out the rough parts when your legs feel like lead and you remind yourself that you actually do love the challenge. It is such a mental challenge.

It is about extending the human spirit and giving a little or a lot. A smile, a hand, a hug, a drink or wink. So thank you New York New York for embracing all the runners and giving me the experience of a life time. I wouldn’t change a thing.

Written By Christina Bassani

 

SRC E-News April 13

Club news

Congratulations to the winners of todays 1600m handicap event. With 3 heats plus a final, it certainly proved an event for all ages. Pictured are the winners of the heats and the final. Top 4 in each heat went through to the final.

The final was won by Harry Cole, little bloke pictured in the green shirt (what a little gun!!!). Second in the Final was Debbie Harvey, and Cameron Wood snuck in on the line for the third place. Declan Wood, Larry Smith and Max Carroll also won their heats.

Congratulations to all participants, and a massive thank you to Sportsmans Warehouse for supporting the event. We really appreciate your sponsorship.

 

 

 

Runner Profile

Max Carroll

Age: 11

Current PBs: 5km-23:19

What inspired you to start running?
I started running with my family and I really enjoyed it.

How many years have you been running?
This is my second year running.

What does a typical training week look like for you?
On Tuesday and Thursday I have football training or running training with SRC or both. I try and go to park run every week. I do some type of running every day.

What are your running goals for the next 6 months?
I want to get under 23 minutes for the 5km and keep working on my track events.

What is your biggest challenge and what do you do to manage that challenge?
Learning how to pace myself was hard, but Rob has helped me heaps with that.

Have you had a breakthrough in your running, if so, what was it?
I did my first 10km earlier this year and I was worried that I wouldn’t be able to do as well as I expected, but it went really well.

Where is your most enjoyable place to run?
The Shepparton Lake where we do park run.

If you could run in any event in the world, which event would it be?
800m in the Olympics

Who inspires you to run?
Jeffrey Riseley, because he never gives up.

What was the best advice you were ever given?
To run my own race.

Is there anything else you’d like to share like a funny moment, or something inspirational?
I really love running and I am going to try and keep getting better and faster.

 

Shepparton Running Festival

Now’s the time to grab your running buddies and enter the Shepparton Running Festival.

Our Early Bird pricing finishes this Sunday 15 April at midnight.  

There are five events to choose from; Marathon, Half marathon, 10km, 5km and 2km.
NEW…Team up for the Marathon!
Would you like to taste the excitement of a marathon but share the effort and cost with your running buddies?
Our marathon course is 3 x 14km loops so you can enter as a RELAY team. Psst…. price rise this Sunday so now’s the time to team up!
Click here for all the details: https://bit.ly/2GNW27K

Congratulations Kathy Fuller and Narelle Pell. The movie night has SOLD OUT.  We are all looking forward to a fantastic night out. Monday, April 23, Cinema 1, 6:30 for a 7:00 pm start and afterwards at the Aussie Hotel.

Upcoming events listed on the SRC facebook events page and updated regularly  –  HERE

Commonwealth Games 

Three Aussie Women show the meaning of Sportsmanship

In need of some running inspiration? Then let the amazing sportsmanship of our Commonwealth Games athletes motivate you. Dedication, sacrifice and sportsmanship has very much been on show this last week, with some admirable performances in the men’s 5,000m and women’s 10,000m events.

Stay tuned for what is sure to be some unforgettable Commonwealth Games moments, with some fantastic distance events including the mens and womens marathon still to come – read more  

Where are you on the Running Lifeline?

Ever wondered how long it will be before you hang up your running shoes? Knightswood House has developed a handy tool to help you figure it out! Not only will it help you identify which stage at the lifeline you are at, but it also helps you get a clear vision on your big dream and what it’d take to make it a reality.  Find out where you are! 

Marathon stats

Running and in particular marathon participation has been enjoying a boom for several years now, and is arguably the biggest growth sport of the last decade.
Check out these numbers;

  • The US shows a 30% increase in marathon finishers in past 10 years .
  • China has the fastest growth in marathons & recreational runners with growth in marathon races from less than 10 marathons to over 500 per year in the past 10 years.
  • Both China & the US have over 500,000 marathon finishers in recent years, whilst Australia had early 25,000 finishers in 2017.
  • Women’s participation globally is up 27% (men’s by 8%), on average women make up only 30% of marathoners.
  • By comparison, our Melbourne Marathon has been Australia’s biggest marathon since 2013 when 8066 entries produced 6820 finishers.
  • The average road MARATHON finishing time for MEN IS 4:00:16, and WOMEN is 4:28:29

Friday’s funny

Tara Callingham & Steven Trevaskis trying to synchronise a jump during the Albury half marathon.

 

 

 

SRC E-news, April 6

Club news

One of the nicest kids you’ll ever meet, really proud of you Dylan and all the hard work you’ve been putting in – coming off the back of running in a half marathon last week as well!, super happy for you and the family – well done from Chris and Norah

Dylans winning run 

https://m.facebook.com/story.php?story_fbid=1773613302700884&id=194652980596932

Congratulations to Dylan Scoble winner of the Telstra Store Plenty Valley Little Athletics Handicap – 1600m Final.

Race Report – Dylan Scoble

On Saturday 31st of March Mum, Luke, Max and I arrived at Central Park, Stawell. Max and I were competing in the 800m. I was in the 3rd heat, I finished fourth in my heat, but didn’t make the finals. The next day I was competing in the 100m and the 400m. In the 100m I placed second in my heat, but just missed out on the finals. After the 100m I did the Easter egg hunt, it was a very disappointing efforts as I came out with seven. In the 400m I finished 7th in my heat. On Monday I competed in the 1600m handicap. I started off running a steady place, then at two laps to go Solomon Mieson passed me, I thought he might win. With a lap to go I picked up the pace and caught the pack in front of me, then it was just me and Solomon, at 200m to go I started to catch up to him. Then at the line I just got him by .3 of a second. At the end of the race I got a sash, a trophy and a speaker, I also had to give a speech and if you know me you know that I hate public speaking.

Correction.

Correction from last weeks newsletter. If you want to help out with pacing or in any other way with the Mothers Dat Classic please contact Kathy Fuller, or Christina Bassani. Narelle Pell is not on the MDC committee as assumed by me. Apologies for any inconvenience. – Steven Trevaskis

1600m Handicap – Sunday April 8th – First race at 8:45am

3 races with the top 4 from each race to progress to the final. The 3 heat winners will each receive a $30 Sportsmans Warehouse voucher, with a special prize for the winner of the final.

Event Pre-Brief – 8:30am

Race 1 – 8:45am
Race 2 – 9:00am
Race 3 – 9:15am
Final – 9:30am

Presentations – 9:45am

Please register now by replying to the event or comment below to assist with handicapping.

Cost – SRC Members $0

MORE INFO ON THE EVENT PAGE HERE

Remeber to check the SRC FB page for the latest up coming events and races. It is updated regularly.

Sheppparton Runners Club Facebook page here

PLEASE NOTE – We will be having a working bee at the clubrooms in the garden after the handicap.

Here it is!
Welcome to another edition of Shepparton parkrun weekly news.
http://www.parkrun.com.au/shepparton/?p=1089
We are looking forward to seeing everyone next Saturday. Bring your family, bring your friends and don’t forget your barcode!

Parkrun Stats

Main Beach Parkrun, where it all started in Australia.

The countdown continues. It’s only 1 more sleep until our 7th Anniversary on the 7th of April.

Parkrun is in every state (as well as the two mainland territories)

We all know that Main Beach parkrun was the first parkrun in Australia (and then by default 1st in Queensland)  do you know which parkrun was 1st in each of the states and territories? See the list below to see if you were correct.

 Upcoming events

Heathcote marathon and fun run. April 22, https://www.theokeefe.com.au/

 

GUERNSEY LITERARY & POTATO PEEL PIE SOCIETY.

April 23, 6:30 pm

This is a fundraiser for GVCASA organised by Kathy Fuller and Narelle Pell. Please note that you need to book tickets via Trybooking.com/UYLN or at Collins Book Sellers in Shepparton.

Did you miss our Super Saver prices?

Enter before midnight on Friday 6th April and take advantage of the extended Super Saver prices – simply enter the code SUPEREXTRA for the 10% discount.

The Gold Coast Running Festival is perfectly placed to use as a build up for other marathon and half marathon events later in the year.  For more information on the event, visit our website or facebook page.

Steve Monaghetti on avoiding injuries for Gold Coast.

Their are several reasons to run at Gold Coast this year. 1. It’s the 40th year for the GC running Festival. 2. You get to run with Kathy Fuller and Narelle Pell in their 12in12 quest. 3. Top temp is 23 deg in the middle of winter.

So don’t get injured. https://goldcoastmarathon.com.au/2013/06/06/steve-moneghetti-injuries/

Shepparton Running Festival

Early bird entries now OPEN! Sign up, save and race Shepparton, 26 August 2018. There is a distance for everyone!

Enter Here: http://bit.ly/2oyq0FV

Runner Profile

Christina Bassani

Name Christina Bassani
Age Fabulous 40s
Current PBs xxx

What inspired you to start running?

I used to run with my brother when I was little. He was seven years older and I enjoyed running with him
How many years have you been running?

Off and on since I was little
What does a typical training week look like for you?

Currently I’m trying to build my fitness again so aiming for 3-4 sessions a week
What are your running goals for the next 6 months?

Hoping to get back to running a half marathon distance and feeling great after it
What is your biggest challenge and what do you do to manage that challenge?

Running consistently each week after a long time not running whilst juggling a busy job and home life
Have you had a breakthrough in your running, if so, what was it?

Doing my first half marathon and then my first marathon. Before that I didn’t think or believe I could run either distance.

I’ve run 25 half marathons in total and only one marathon
Where is your most enjoyable place to run?

Love running by the sea. However anywhere outside in nature is great.
If you could run in any event in the world, which event would it be?

Lucky enough to run my dream marathon in New York 2013. Loved it. Hope to run in Paris one day.
Who inspires you to run?

People who love running! People who have a go and give their best and enjoy it! People who have pushed themselves despite the odds and keep going..

people who break new boundaries..

So many all around us, locally and in the broader running community…

So many to mention.. but Kathy Fuller and Narelle Pell currently!!! Those running angels are amazing!!

Deeks! And what he does now for indigenous runners!

Kurt Fernley.

Amazing local runners who inspire me with their commitment and goals, every week, so many in the shepparton runners club and beyond.. thank you!

What was the best advice you were ever given?

During a long run you will hit a bad stage..a difficult stage..it’s like life.. keep going, one step at a time and you will get threw it and you will even go through a wonderful stage too..
Is there anything else you’d like to share like a funny moment, or something inspirational?

The funniest sign I’ve seen when running was in Brooklyn during the New York marathon , it said “run like you’ve stolen something “..

Running is a gift. It is a gift that anyone can do. Running is a wonderful thing to do and you can do it anywhere. Fast or slow. It gives me the patience to enjoy the scenery, the strength to tackle any distance or fun run, the resilience to keep going no matter what and the joy of a running community like the shepparton runners club, opportunities of fundraising for events, organising events or the camaraderie of my running pals. Many friendships are formed and nurtured through running.

It is an amazing thing that anyone can try!

Commonwealth Games news

Male

5000m Morgan McDonald, Dave McNeill, Stewart McSweyn
10,000m Dave McNeill, Stewart McSweyn, Patrick Tiernan
Marathon Liam Adams, Chris Hamer, Michael Shelley

Female

5000 Madeline Hills, Celia Sullohern, Eloise Wellings
10000 Madeline Hills, Celia Sullohern, Eloise Wellings
Marathon Virginia Moloney, Jess Trengrove, Lisa Weightman

AUSTRALIAN ATHLETICS 2018
COMMONWEALTH GAMES TEAM Click here 

Daily Schedule Click here  

This Saturday, be inspired by the Aussie Athletes and get yourself moving. Join other runners, walkers, and rollers at one of the hundreds of parkrun events. It’s free and fun!

Off topic – Sam and Tara Hiking Mt Bogong.

3 days, 34 kms, 2250 mts gain and same loss, multiple creek crossings.

SRC E-news – Albury running festival

 Club News

Remember that all Tuesday training will be at the Athletics track from 5:45 pm onwards. This wil be every Tuesday in April. This is an optional gold coin donation. It was great to see a lot of people making the donation to the club to cover cost.

April Handicap will be at the Athletics track. April 8, starting at 8 am over 1, 600 mtrs.

 

Albury marathon 2018 by Kathy Fuller and Narelle Pell

It was exciting to be able to participate in the inaugural Murray Running Festival on Sunday. This would be number 3 of our 12in12 marathon challenge that Narelle and I have now completed for the year.

 

We took the early start (6am) for the marathon which meant we had gear up with headlights. It was a bit unsettling heading into the bush in the dark on an unfamiliar track with no on-course assistance for direction. We did have a few moments when we had to sanity check whether we had to turn or not!

 

The course was certainly picturesque with the river and trees distracting you as you ran, however it was not entirely flat; there were definitely some steep hills that most certainly took our breath away.  There were was also a lot of refreshing rain during the run.

 

It was great to once again see a number of the SRC crew out there on course taking part in the various distances and pulling out some great results with some doing the half for the first time! Awesome effort by all.  

 

After completing our 3rd marathon for the year, we definitely have sore legs and tired bodies but we stay motivated to the challenge because we are spreading an important message and continue to be a voice for kids in our community by raising awareness and funds to help prevent child sexual assault.

 

Albury half marathon 2018 – By Sam & Tara

Tara and I decided that overnighting in Albury would be the best start to doing our first half-marathon at the Murray Running Festival. Carb loaded and prepared for an 8am start, the drizzle came and went throughout the morning. Having around 10 members of the SRC gave us all a bit of encouragement. I was very pleased to have stuck with my running plan, that is, don’t bust a gut too early, and Tara was very happy with her pace and finish time. We are so pleased, we now have three more half marathons booked in for the year.

Albury half marathon 2018 – by Steven Trevaskis

I entered the Marathon at Albury. Due to a knee injury my training in particular my long runs were not happening. My long runs were 25 – 30 km.I never went over 30 km and I knew I should. So after contacting the organisers I decided to down grade to the half. On the Thursday before the race I fell off a ladder at work injuring my arm. Although x-rays showed no break I was in a lot of pain and movement was very limited. With the assistance of Panadeine Forte and a few days I was on a road trip with Sam and Tara to Albury.

After picking up our race numbers and meeting other SRC members we headed off to the motel before going out for a pub meal.

At 3 am I was woken by pouring rain but quickly went back to sleep. After a light breakfast, pain killers, and several cups of coffee Sam, Tara and I headed off to the start line.

After starting, my first aim was to settle into a comfortable pace and not get drawn into trying to keep up with someone else. Melanie and Sam pulled away from me early at a pace I didn’t want to try to keep up to. Tara slipped in behind me early. I wanted a pace around the same as I did at Wangaratta 4 weeks earlier. The aim was about 6:48 min/km, but I was going to be happy to finish this one. My 5 km splits were 33:47, 34:04, 33:29, & 34:39. Then 6:50 for the last km and a bit. This got me a time of 2:22:42. So I was happy with that.

My experience of the course. It was super picturesque running on sealed path and gravel path along the Murray river and past swamps through bush land. If that’s all Albury has done for bike paths , they have done a bloody good job. Although I thought there was enough drink stations on course, if it was a hotter day I think they would need them every 4 km not about every 5 km as they had them. The Tailwind drink supplied on course was good and not too sweet. And I am puzzled at their decision to have no bling at the end to save money. They will be posted. Well that’s a first. I am also puzzled at the cut off time for the marathon of 5 hours due to opening roads. We didn’t run on roads. There were 60 entrants in the marathon and just under 400 in total. Will I be back next year. YEP! But I will be staying off ladders and running the marathon.

 

Albury Half Marathon 2018 – Melanie McAuliffe

It was an easy decision signing up for Albury’s first “Murray Marathon Festival” as my mum and brother live there and I know how beautiful the paths are in the area. So I signed up and worked out a training plan (actually I did that in the reverse order) with a goal of beating my GOR time.

Training for my second half marathon was a lot more relaxing this time around, but in the last few weeks I started to doubt myself as my legs grew heavy and my knee made itself known with regular little twinges taunting me. So I took it easy and did a few little runs and rides while tapering.

Counting down the days and hours was fun with other SRC members and when we all made our way to Albury it was great to all meet at the park on Saturday arvo for bib collection. The weather was a bit crazy that day, it rained, storms loomed and the temperature dropped a little but hey when has the weather ever looked perfect for a planned run. At least it wasn’t 40 deg.

I slept really well (despite being woken by winds and rain during the night), woke on time and was at the park just after 7. The temperature was perfect and the rain had stopped and as we were waiting for the race brief we saw Kathy and Narelle go past having just finished the first 18 kms of their Marathon.

At 8am we were off. And I was quickly reminded of all the hills on the course. The track was beautiful and it took all my will power not to stop to take photos when I passed a pod of pelicans (yes I googled that) and other gorgeous sites. As usual everyone on track was super friendly and supportive and there were plenty of places for spectators to stalk their family and friends on track.

It rained a few times but it was light and perfectly timed as it was starting to warm up and as part of the track was dirt the rain kept away the dust and loose stones.

The course was an 18km loop followed but a short 1.5km in and out. My knees held up ok, at 12 kms I stopped to tighten my braces but by 17 kms they were sore. The hills had taken their toll and on the declines I was running with my left leg out to avoid bending it (it must have been hilarious for whoever was behind me) I made up time on the straights and I managed to keep a pace of around 6.30 for the majority of the run.  Running past the start/finish at 18km was great as you saw familiar faces, heard cheers of support and knew then end was near (and another freaking hill). I had to walk the last hair pin and a little bit on the last hill but once I saw the finish line I picked up the pace (a fraction) and crossed the line. I did shed a few tears when I saw my time of 2:17 as I was sure I was over 2:20.

I quickly found the other SRC members and we cheered home the final runners. We didn’t hang around much afterwards as due to the start times all being an hour apart we all finished within about 30 mins of each other.

Will I be back = YES, definitely. I loved it…..

Negatives: Moving forward if the event grows (and it will) the long staggered starts could be a problem as the Marathoners could literally run into the half marathoners as they start….. There was no bag drop, only 4 toilets and it needs a few more marker/volunteers/water stations and lastly there was NO MEDAL AT THE FINISH LINE ( they are posting them out!!)

 

Albury Half Marathon 2018 – Dylan Scoble

On Sunday the 25th of March Nan, Pa and I arrived at Norieul Park, Albury. After talking for a little bit we saw Kathy and Narelle run past us while they were doing the marathon. Then Steve, Tara, Sam, Melanie, Pa and I set off for the half marathon, at the start it was a bit crowded but after one kilometre everyone found their pace. I ran with Pa for about three kilometres, then I felt good so I gradually picked up the pace. At about 14 kilometres i ran past Mairead and Steve and Lydia Monk. A little bit later it started pouring down rain I kept a steady pace throughout the whole run and then at the last 100 metres I still had enough energy for a sprint finish. Overall the course was great, it only had a couple of big hills. Now at the age of 13 i can officially run a half marathon, and I am very proud of that achievement. Plus a time of 1:40 i can’t complain with.

Name                                                    Event                                                    Time

Kathy Fuller                                       Marathon                                            04:08:28

Narelle Pell                                        Marathon                                            04:10:30

Dylan Scoble                                      Half Marathon                                   01:40:44 (1st 13-17yo)

Robert Ryan                                       Half Marathon                                   01:47:44

Sam Daniel                                         Half Marathon                                   02:05:21

Melanie Mcauliffe                          Half Marathon                                   02:17:20

Steven Travaskis                              Half Marathon                                   02:23:26

Tara Callingham                                               Half Marathon                                   02:23:58

Steve Monk                                        12km                                                     56:29 (2nd M40-49yo, 6th overall)

Lydia Monk                                         12km                                                     01:06:07 (6th F18-30yo)

Mairead McDougall                        12km                                                     01:14:49 (2nd F50-59yo)

 

DateMarathonKathy Fuller's time Narelle Pell's time
January 14
Hobart3:59:214:06:11
February 25Wangaratta4:01:074:09:36
March 25Albury4:08:284:12:30
April 22Okeefe trail Bendigo to Heathcote4:15:374:20:58
May 27Adelaide
June 4Traralgon
July 1Gold Coast
August 26Shepparton
September 16Sydney
October 16Melbourne
November 18Queenstown NZ
December TBC

 

 

 

 

 

 

 

 

 

 

 

 

Mother Day Classic

If you can help out with the Mothers Day Classic as a pacer please contact Kathy Fuller or Narell Pell.

Race Pacers
Chris Nicholson 5:00 run pacer
help please 5:30 run pacer
Help please 6.00 run pacer
help please 6.30 run pacer
Sao Mai Tyler 7.00 run pacer

 

Cranking the speakers to stay awake? You can’t fight sleep, even with loud music. Take a 15-minute powernap. Avoid drowsy driving. For more information please visit: http://bit.ly/2FLItWc

 

Please get a good nights sleep before driving to your destination this Easter. Being tired is the equivalent of drink driving.

https://www.facebook.com/TransportAccidentCommission/videos/1800600090000661/

 

 

 

SRC E-News March 23

Celebrating 40 years of SRC – 1979 – 2019

 

Club News

Athletics Track – The Shepparton Runners Club has booked the athletics track for the following Tuesdays for our training session.

  • March 27
  • April 3
  • April 10
  • April 17
  • April 24

At this stage the club doesn’t anticiapate any further bookings until Sprng. If this changes we will let you know. So get in now and make use of this opportunity.

Useful links – Do you want to know where the closest 50 parkruns are to you. And it works if you are travelling anywhere in the world. Click on this link and fill in the parkrun name

https://touristtool.mybluemix.net/#r1x3h8t59x4h

Well done to everyone that ran at Numurkah this morning. We had the following podium finishers;
Jarrod Minogue – 2nd in the 5km
Gerard Montgomery – 3rd in the 10km
Hayden Reynolds – 2nd in the under 16 10km

In addition, Shepparton Runners Club came second in the 5kms team’s event. (Next year!!!)

Run the Course – On Labour Day last Monday, Tara and Sam did the Run the Course fun run at Seymour. This was a 7.5 km run through the shady golf course. Along with Allan, Kerry and Mairead, SRC was nicely represented. Every finisher received a medal made from a gold golf ball and a bag of goodies. We then took advantage of a bike ride on the Great Victorian Rail Trail nearby. bt Sam Daniel

Murray Marathon Running Festival – Albury

Name Distance
Kathy Fuller Marathon
Narelle Pell Marathon
Steven Trevaskis Half Marathon
Sam Daniel Half Marathon
Tara Callingham Half Marathon
Melanie McAuLiffe Half Marathon
Mairead MacDougal 10 km

NB. Kathy and Narrelle will be running their 3rd marathon this year to raise funds and awareness for GVCASA and the prevention of child sexual assault.

Despite training for the marathon Steven Trevaskis has downgraded to the half marathon due to a knee niggle that has reduced his training.

Remember to check Strava and Facebook from 10 am onwards to see how #sheppresent went.

Cadel Nicholson AKA Delly Nick

Cadels ran 137 Parkruns in Shepparton to make his total 150 parkruns. Congratulations Cadel on 150 parkruns.

Year and Pbs

  • 2015 24:32
  • 2016 24:40
  • 2017 23:27
  • 2018 23:45

Well done Cadel! Massive achieving. You have pretty awesome parents that help make this happen for you! Cudos to these two Chelsea and Chris Nicholson. (QUOTE from Kathy Fuller on Facebook)

 I didn’t organise myself enough to get a runner profile for the week. So instead I did this!

Runner Profile

A less know elite runner in Lee Troop

Lee Joseph Troop (born 22 March 1973) is an Olympic marathon runner from Geelong, Victoria, Australia. He started out as a long-distance track runner and he represented Australia in the 5000 m at the 1998 Commonwealth Games and attended his first World Championships in Athletics the following year. He broke the Australian record in the 5000 m in 1999 and changed to the marathon distance in 2000.

He made his Olympic debut in the 2000 Olympic marathon race in Australia but finished in 66th place after an injury. Further injuries interrupted his next two seasons, but he returned and finished in 17th in the marathon at the 2003 World Championships and 27th at the 2004 Athens Olympics. He qualified for the 2008 Beijing Olympics but despite his aim of making the top-ten, he finished in 60th place.

Best Results
2K 1:00:46 2009 2009 Great Australian Run
5K 0:15:24 2014 Balyang Sanctuary parkrun #99
10K 0:29:03 2011 Lauceston 10km 2011
Half Marathon 1:02:56 2008 2008 Gold Coast Airport Marathon
Marathon 2:10:31 2007 real,- BERLIN-MARATHON 2007

Kate and Paul Dainton

Not bragging but it’s not every day you visit rice terraces and temples, eat a buffet Asian lunch on the edge of a volcano and drink Luwak coffee (Google it). But that’s what Kate and Paul Dainton are doing.

From the Performance Project

THE PROBLEM WITH NEW YEARS RESOLUTION –

I thought about writing this article a while ago, but found it pointless, as it wouldn’t resonate as many people as it would now. Now lets not kid ourselves, we all know that we have stopped striving for our resolution, whether being fitter, wealthier, more compassion. And don’t be disappointed about that as the whole resolution thing has failed us, it’s an impossible mission that only the 1% can achieve.

I wouldn’t expect you to go from A to B straight away, but the resolution makes it sound like that with no struggle, no hardship, hence why everyone makes one and feels good about it.

So why is it so hard? Why is it a plan for failure? Answer → Motiviation.

Motivation is overrated, it comes and goes and is very unreliable. Its that 1% who are motivated everyday and can create change in there life and stick to it. But for the majority, we are motivated for one month, one week, one day and then CBF the next!

SO, what can we do instead? Firstly, drop the tag of resolution, its not a diet that you try for a while then change to the next one, this is a lifestyle/habit change, its lifelong!

Secondly, lets be super, super clear on the end result, the final product, and what sort of emotions are behind it. There is a difference between toning/losing 5 kg, and losing 5kg, dropping 5cms of your waistline to fit into your wedding dress/suit. OR earning 100k in the financial year, and earning 100k to have more financial freedom to do more of things you love or to help disadvantage people.

Thirdly, there is a process to creating a behavioral change, from creating a routine → habit formation → behavioral change. This is the most important part, and where most people fail as they skip the routine and habit formation straight to behavioral change. So, how do we create this routine?

It starts with having a plan, structure and time management around the routine, as people are mostly time poor and excuses will come through not having time. So for example your trying to lose weight, and you know your don’t get home till 8pm, your tired from a long days work, I know for sure the last thing you want to do is cook a healthy meal.

BUT, what if you knew that, and were in the routine of meal prepping when you had time to prepare it all. And in the routine of going to the gym at a specific time each day, or you make adjustments knowing your schedule. Fail to plan is a plan to fail.

When you get really good at structuring and planning your life out for what’s important for you, it becomes habitual, then ultimately a behavior.