SRC E-news Boston & Easter edition.

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Upcoming races & events

  • Sunday, 28 April 2019 O’Keefe Challenge Website
  • Shepparton runners club 40th anniversary – Saturday July 13. feacture guess speaker Steve Monaghetti.

Stay up to date on the Facebook page here and get your tickets here https://www.sheppartontickets.com.au/event/9057

  • Mother’s Day Classic – Sunday 12 May 2019

We are back and ready to go again at Victoria Park lake with both the 4km and 8km distances on offer.  This is a great cause with all funds going towards breast cancer research.  Entry is only $20/adult and $10 child/concession.

Be great to have the SRC on board again and enter a team on the day in the purple and gold  – with a touch of pink of course!  This is also a great way to remember and support those in our community affected by breast cancer.   These woman are our  mothers, daughters, partners, friends, supporters and fellow runners.

We also will have pacers out on site again for the 8km distance – running at 5.00min/5.30min and 6.00min pace – if you’d like to be one of our awesome pacers then please let us know – This is last year’s crew – you might recognise them 🙂

PLEASE TALK TO Kathy Fuller or Christina Bassani for more information.

 

Kathy Fuller smashes out another marathon. This time she is running in the 123rd Boston Marathon.

I was hoping for a report from Kathy but due to time differences and easter Kathy was pushed for time. I am also amazed at how fresh Kathy looks after running a marathon even when I have seen her vomit mid-run. With no official race report,  I stole the following from her Facebook page.

Boston marathon done and dusted! Weather conditions ended up being perfect considering the storm pre run and predicted rains all day..only did she open up and rain heavily in the last couple of kms. The crowd and noise insane all the way. My run went a little less perfect ..half way did me with severe nausea…so I’ve thrown up, missed the mandatory post run celebration champers and went to bed. Anyway that’s running but so grateful to have been able to part of and experience this amazing iconic run and it’s always good to see the finish line 🏁 Boston..the beauty and the beast of runs.

The following are her splits from the Boston Marathon website. Yep minute/miles, it meant nothing to Kathy as well.

 

 

A project Rob DeCastella is involved in is The Indigenous Marathon Foundation.

The Overseas marathons are New York and Boston.

The Indigenous Marathon Foundation (IMF) is a health promotion charity that uses running to celebrate Indigenous resilience and achievement, and create inspirational Indigenous leaders.
The IMF umbrellas four core programs: The Indigenous Marathon Project (IMP), Indigenous Communities for Activity and Nutrition (I-CAN), FrontRunners and Deadly Running Australia (DRA).

The IMP annually selects a group of young Indigenous men and women (aged between 18-30) to take part in the world famous New York City Marathon with just six months of training. The core running squad push their physical and mental boundaries to beyond what they ever thought they were capable of, and after crossing the finish line of the world’s biggest marathon, they know they can achieve anything.

These runners are trained to become healthy lifestyle leaders by completing a Certificate IV in Health and Leisure, with a focus on Indigenous Healthy Lifestyle. This qualification is used to promote community based health and exercise initiatives including the Deadly Fun Run Series.

Runners become role models within their communities and are leaders in the promotion of health and physical exercise in order to address the high instances of chronic disease such as diabetes, heart disease and renal failure.

We invite you to navigate around our Facebook page and community to learn more about our programs, our graduates and the life-changing impact the IMF is having in regional, remote and city Indigenous communities across Australia

APSOC – The Jamieson by Rosalie Smith

There’s no denying I started running having been inspired by my daughter Shannon.  Years ago Larry and I went along with her and her young family to watch her compete at a cross country event.  The number of people that were there was amazing, so many different team colours, the happy chatter amongst all the competitors, the professionalism of the volunteers, the willingness of people to get involved at the drop of a hat, the scrumptious looking afternoon tea were all memories that remained with me and I was envious that I was only an onlooker and wasn’t a part of this incredible event.

Wind the clock forward a few years and I was quietly chuffed when Shannon asked me to join their running group for the APSOC (Associated Public Schools Old Collegians) series this year. Wow, and to be able to run with my daughter (when injury free) and grandson Harry.  As long as they weren’t looking for speed I reckon I could give it a crack.  I put it out there to people to see if anyone else would be interested and pretty quickly Hannah Torres signed up as well.

Saturday was our first race for the season competing with Old Xavarians in our red and black tops.  The race was at Scotch College and consisted of two laps of the circuit with many different surface types – grass, wet grass, stairs, bitumen, hills (little ones but when you come from Shepparton a hill is a hill, right!), gravel, those stairs again, that steep descent on the loose gravel.  213 people competing in total, all lined up across the oval, all with fingers on watches ready for the start. The depth and quality of athletes racing was so diverse and to my own relief I certainly did not feel out of place.  My goal was to finish and, if I was last, to not be too far behind everyone else.  I had done Parkrun in the morning and that is apparently a ‘no no’ to race twice in a day.  Luckily for me I don’t RACE, I RUN.  By the fourth km my legs were feeling quite heavy and I might have been feeling a little bit of regret that I did Parkrun that morning.  I had certainly got RACE into my head for this event and I didn’t want to let myself down or my team.

The overall race was won by Dave McNeil from Old Xavarians – finishing in a time of 15:17:02. It seems that while Dave might be a world champion and a two time Olympic athlete, he genuinely still gets excited to put on the Red & Black singlet and race for his beloved APSOC Old Xavs club.  I finished in a time of 29:55:24, quite a long way behind winner Dave McNeill. Hannah Torres finished in a time of 24:04:71 and my 8 year old grandson Harry Cole managed 24:57:74. Considering the cross country style course I was pretty happy with my time, especially since  I haven’t been able to do a sub 30 at Parkrun for nearly two years.

The history of APSOC is pretty incredible.  To read more about the history click on this link.  http://apsoc.net.au/about-apsoc/history/   Alex Jamieson never competed as a runner but was a great organiser.  His daughter was present on the day as were some of his grandchildren.  One of the competitors on Saturday raced in the very first Jamieson back in 1951.

The culture and the comradery was electric.  It can be likened to a huge game of football but with over 200 players.   I look forward to travelling to Melbourne for our next event on 18th May – 1 fast lap of the Tan. Hopefully Shannon is able to run again and I’ll strongly consider volunteering for Parkrun that day so I can go and RACE with Old Xavs and help get some points on the board for the team!  By the way, it’s not too late to enter for the remainder of the season if you’re at all interested.

 

We all know it’s election time.

Vote 1 Parkie the pigeon to dominate for parkrun mascot.

Don’t let them opposite bully you into anything

Photo credit to Chelsea Nicholson Photography.

For those taking time off over Easter, have a happy and safe Easter break.

 

 

SRC E-news April 12

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Club news

Handicap results from last Sunday 5 km Cross Country.

Club news continued from the general meeting

Membership:

New members since the last meeting. Vito Bovalino, Mitchell West, Kylie Monk, Steven Monk, Abbey Monk, Lydia Stephanus

Currently sitting at 117 paid members.

Coaching:

Numbers are still good. Exceeding expectations especially Thursday evening. 25-30 Thursday and 40-50 Tuesday

40th Celebrations

The SRC Committee would like to thank Melanie McAuliffe on the super job she has done. There was a great turn out for the BBQ and a great crew.

Facebook page – Shepparton Runners Club 40th Anniversary 

The booking site for the Gala Dinner is now open.
Tables will be set for 8 but can be made into a 10 if needed. I will have posters up in the club rooms soon so you can create your own table groupings. Regards Melanie. Tickets at https://sheppartontickets.com.au/events/9057

Kathy Fuller – 123 Boston marathon

Thursday morning Australian time Kathy Fuller left for Boston to compete in the marathon. More info and to track Kathy can be done on the website Here. I’ll stand corrected if this info is wrong. The Marathon is on Monday morning Boston time, so that’s Monday evening our time. But I would check if I was you.

Kathy’s last 2 official marathons were Melbourne and Christchurch in 4:10 & 4:11.

Kathrine Switzer made history when she entered the Boston Marathon in 1974, as the first woman ever to do so. But during the race, several officials tried to stop her.

It was only a clerical error that allowed her to officially enter the race. She registered under only her initials, “K.V. Switzer,” and, as a result, race officials did not realise she was a woman, and let her sign up. She was officially registered for the marathon under the number 261.

Despite entering in the race under legitimate circumstances, the race officials attempted to stop her. Even after realising she entered due to their mistake, race officials attempted to prevent her from running the course. One race official, Jock Semple, even attempted to physically rip off her bib during the first few miles of the run.

“Get the hell out of my race and give me those numbers!” he yelled, as he attempted to grab her.

Switzer’s boyfriend at the time, Tom Miller, was running with her in the race, and blocked him from reaching her, as a group of male runners formed a sort of protective curtain around her. Switzer went on to complete the Boston Marathon with a time of four hours and twenty minutes.

Previously, officials insisted that women were too “fragile” for a 42.195km race and so they were banned from competing.

Kathrine Switzer clearly proved them wrong, but the Amateur Athletic Union responded by banning all women from running events with male runners. Switzer and other female running advocates pushed for a change to the laws, but it wasn’t until 1970 that women were finally officially allowed to run the Boston Marathon.

A few years later, Switzer won first place for women, and was 59th overall, in the 1974 Boston Marathon, with a time of 3:07:29.

She went on to run 41 marathons and won the New York City Marathon in 1974. She ran her personal best in 1975, finishing second in Boston (2:51:37). She then created the Avon International Running Circuit of women’s-only races in 27 countries. Over a million women have participated since 1978.

Switzer says that the momentum that women’s running gained through her efforts largely convinced the International Olympic Committee to include a women’s marathon for the first time in the 1984 Olympic Games.

The Shepparton Runners Club has a team inThe O’Keefe Challenge. Entry details are on their website. Here 

 

The O’Keefe Challenge is only two weeks away! Have you chosen your challenge yet?
Perhaps a relay is more your style?

Running may seem like the epitome of an ‘individual’ sport, but the O’Keefe Challenge is turning that notion on its head as families, friends and gym buddies join forces for the 2019 Ekiden Relay.

If fact, Recreational running group, the Diamond Creek Runners (DCR), have entered no less than five Ekiden Relay teams for this year’s Challenge!

Each relay team consists of up to seven runners, who take in turn completing legs ranging in the length from 2.7km to 9.35 km to cover a total distance of 42.2km. The course follows the Marathon course along the O’Keefe Rail Trail from the Bendigo Baptist Church in Junortoun all the way to Barrack Reserve in Heathcote.

It’s not too late for people to get a team together, either. The distances are all very manageable and it promises to be a great way to work together to complete the marathon distance on the spectacular O’Keefe Rail Trail.

 

Shepparton Running Festival

Hey everyone! Our Early Bird pricing closes this Sunday 14 April @ midnight. Now’s the time to……enter and save.
There is a distance for everyone!
Click on the link and stay motivated to run this winter: https://bit.ly/2IJp0Lu 

From the running physio with permission. 

These tips can potentially help to offset some of the changes experienced by the masters runner resulting in a slower rate of change with the passing of time ⏳:
.
1️⃣ running across the lifespan has been shown to add years to runner’s lifespan compared with non runners
.
2️⃣ between 20 & 60yrs runners will experience approximately 1/3 reduction in power generated at the calf when running
.
3️⃣ it’s important to not get stuck in the ‘mid & comfortable running pace’ rut. Running at speed can assist with building tissue tolerance and running body resilience-which may be injury protective (when done with wisdom)
.
4️⃣ from 20-80yrs 30% of muscle mass is lost- resistance training can help to offset and even reverse this change
.
5️⃣ Adopting a hard: easy approach can assist with optimising tissue health, thereby assisting with the development of a chronic training base while not being interrupted through injury
_
📌TAKE HOME: By adding even just one of the above tips you may assist your masters running (P.S. Still very helpful also for runners sub 40yrs)

What’s for breakfast, here are some tips.

SRC E-News April 5

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Club News

Our first cross country handicap is this coming Sunday April 7 at Princess Park. First runner leaves at 8:15am and we will be doing a staggered handicap start for this one.

Registration portal is here – https://docs.google.com/…/1FAIpQLSfB4jWhQzqKQsvV8X…/viewform

Please register to assist with handicapping and catering for the bbq.

Cost – SRC Members – Free, Non-Members – $5

Last weekend

4 Kids Fun Run, Cobram

By Mathieu Ryan

So, as normal it was a late sign up for an event. Registered Friday and organised a ride with the Nicholson’s. We lined up for our race, I noticed there weren’t many in the field. We set off and I noticed I was sitting in 3rd. I thought this was great, didn’t anticipate to keep it. We got over the new bridge and went back on the bush track which was clay. Great to run on as I was anticipating dirt. I caught 2nd place and managed to keep it. I had no hope of catching 1st place. Great support from the SRC Crew.

By Chris Nicholson

Last Sunday I had a run in the Half Marathon event at the 4 Kids Fun Run at Cobram.  Commencing and finishing at Thompsons Beach the Half Marathon event was two laps of the 10.55km course and was nearly entirely ran on a clay bush roads.  I say nearly as it did involve running twice over the newer Cobram-Barooga Bridge and back twice on the old Cobram-Barooga Bridge.  The ascent onto the old bridge involved a steep flight of about 20-30 stairs which on the first lap didn’t require too much effort as I scooted up them with ease, however 20 kms in on the second lap it was a somewhat greater challenge and I decided that discretion was the better part of valour and rather than possibly tripping over I would be better off walking up them. The course itself was very picturesque running along the Murray and then through the bush.  The only problem with the bush track running was the effect it had on my watch’s GPS signal with my instantaneous pace jumping all over the place.  The half marathon course was also the same course being used by the 10km runners so it was great to see the other SRC competitors out there with plenty of encouragement occurring.

I ran the race not setting out to run a fast, hard half marathon, rather I wanted to try and run 5km intervals with 2 km easy recoveries where I would try and run at what I think might be my marathon pace and keep an eye on how my heart rate responded. So over 21kms this was three sets of these intervals.  The idea behind this was to then use this data collection to assist in my marathon training plan for Shepparton later in the year.   Running this type of run was more difficult than I thought it would be as it takes a lot of discipline too run at a slower pace than you know you are capable of for the given distance, especially when my legs felt really fresh.

I ran most of the race with another runner who turned out was training for the Wellington Marathon in New Zealand in late June.  Unlike me who was running intervals at marathon pace, he was running the entire half at his desired marathon pace.   I gave him a heads up what I was doing early in the race so I didn’t drive him crazy with my surges in pace.  Due to my intervals I would get a lead only to have him pass me in my recoveries, this allowed plenty of friendly banter as we passed one another repeatedly throughout the race.

Although numbers were not huge I really enjoyed the run.  The event was well organised with plenty of marshals and bling at the end.

By Debbie Harvey

My 10 km goal is to run under 1 hour.  At Wang, I ran I hour 26 seconds I think so I’m getting closer.  Did I want to try to do it at Cobram I wondered?  And then I realised that the 10 km run was actually 10.55 so I relaxed because there was no way of running under an hour.  Just go out and enjoy it I decided.

Chris, Rosalie and I headed up to Cobram Sunday morning.  It was a beautiful morning for running, not too hot, the track through the bush was lovely, the event was well organised and it was for a great cause.  It was great to have Half marathon, 10km runners and 5 km runners on the same track so  you could give and receive encouragement from other SRC folk along the way.

To my surprise, I ran at a pace of 6.01 so I am getting even closer to my goal without even going for it – except for the sprint home.   Ummm sorry for hogging all the media coverage.  Maybe the cameraman felt sorry for the old bird trying to run.

By Rosalie Smith

What a way to spend a Sunday morning!!  I was able to jump in with Debbie and Chris Harvey and travel to Cobram with them (thanks Deb and Chris).  Arriving at around 8am it was lovely to see the warm and friendly faces of SRC members especially the youngest of all, Annabelle, sporting her SRC running top to boot!

I certainly didn’t go with a PB in mind, especially not having done much in the way of running over the past three weeks.  The 10.55 km was going to be a challenge and I intended on completing it running an easy pace, just to run the whole thing and not walk.  The track itself was a lovely bush track, the weather was perfect and I was surrounded by lots of happy people all with a little bit of like-mindedness!  We had SRC members in all events which is always great to see when you are out on the course.  Although other runners give words of encouragement, hearing it from your club members comes across louder and clearer, or was that just Chris Nicholson wearing earphones?

Looking at my splits they were fairly consistent.  The stairs up to the old bridge in the last km were a killer so my thoughts were with the half marathon runners who had to face them twice.

Thanks to all of those that volunteered their time to make the event possible.  I hope they raised a nice amount for this worthy cause.  Unfortunately the event clashed with lots of other family events in Cobram that weekend and the Albury event.

My time was 1:08:30 so well off a PB but, apart from those steps up to old bridge, I felt quite relaxed and probably could have run a few more kilometres quite easily.

Albury Half Marathon.

by Sam Daniel

Up very early to make the drive to Albury for the Murray Running Fest last Sunday. We were there in plenty of time, so no stress. As I hit the footpath at the start of the half-marathon, I really had to pull myself back from running too fast, I was chasing a PB, and I knew I’d get one this morning. Around the 15

km mark I was feeling pretty good, so I stopped stressing and decided to just run by feel. I picked up the pace in the final few kms, and came home at 1.45.13, a PB of 3 minutes from my last half in February. This was a full 20 minutes faster than the same half marathon in Albury last year.

Sam 1:46:13, Mel 2:07:59, Tara 2:16:41

Shepparton Runners Club 40th anniversary

Make sure you get down to the Shepparton Library and have a look at the Shepparton Runners Club 40th Anniversary display. We have lots of photos, medallions and memorabilia on display.

Stay up to date, like and share everything SRC 40th on our Faacebook page here

Tickets are now open. Come along and enjoy a night. Info flyer below.

Tickets – https://www.sheppartontickets.com.au/event/9057

 

250th parkun

As most of you know, last Saturday I ran my 250th parkrun. My stats aren’t as impressive as those that have hit 205 before me. But as you know I don’t run parkrun for the times. I run it for the people, tourism, and health benefits. I think my Facebook post covers all the thank-yous. And I think these photos say a lot about why I enjoy parkrun. Allan Connelly, thanks for bringing parkrun to Shepparton

Above running with me at my 250th parkrun.

Chris, Chelsea, Cadel, Claire Nicholson, Chris and Norah Armstrong.

For the record and for old time sake, Cadel beat me by 1 second.

Above Chris doing it WAY TO EASY while I struggle

Above Chris and Norah doing it easy while they encourage me along.

SRC E-NEWS March 29

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We had 50 runners on the night with many PBs achieved. What made the night even more enjoyable was the atmosphere created by everyone watching and encouraging, it was great to see everyone working hard on the track and being happy with the results and enjoying being a part of the night.

This will be the last track session until October/November 2019. A massive congratulation to Coach Chris (assisted by Norah) for all their hard work in organising these events. It was great to see these events streamed live on Facebook with the knowledge of people watching live while Chris commentated.

Nathan hits out another PB for the 3000 mtrs last Tuesday. A sub 9:00 minute for 3 km = 3 mins per km or 20 km/hr or 40 km in 2 hours. That’s assuming the pace is maintained.

Nadine Edwards receives National Emergency award – Congratulations

Feeling honoured after receiving a National Emergency Medal today for my contribution to the 2009 Victorian Bushfires aka Black Saturday Bushfires. This is a good time to reflect on one of Victoria’s darkest times and remember those who lost their lives, family, friends, homes and still suffer deeply today…I for one will never forget xxx

Murray Running Festival

Good luck to all Shepparton Runners Club members who will take part in this years Murray Running Festival the Sunday.

Details about entries can be found here. website

Mothers Day Classic – Shepparton

Huge thanks to the team at Goulburn Murray Landcare Network for their ongoing support and generosity for our Shepparton MDC event. They will again be there on the day giving away Australian native trees and shrubs. What a wonderful way to honour your mother, daughter, grandmother or a friend this Mother’s Day by planting a tree or shrubs in your garden.

There’s not long to go now before we close early bird pricing for 2019.

Whether you are registering with friends, family, work colleagues or with your local community group, It’s not too late to sign up!

Register now at https://bit.ly/2HGfG9c

SRC E-News March 23

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Numurkah results

As you can see from the results table the Shepparton Runners Club had a massive turn out at The Numurkah fun run.

Highlights were

  • Nathan clocked a course record for the 5 km run
  • Chris won the 10 km event
  • In the 10 km we claimed 1st, 2nd, 4th, 5th, 8th, 10th
  • In the 5 km teams event, SRC came 4th.
  • Rory 1st U16 & 11th overall
  • Mason 3rd U16
  • The clock couldn’t separate Mason and Melanie.
  • Norah was 4th female and only seconds off 3rd. She didn’t know it until she finished.

The final 3000m event of the season

Tuesday March 26th we will have our final 3000m event of the season, this will also double as our handicap event for March. There will be 4 grades as per previous events and will be conducted under the same format.

Entries available here – https://docs.google.com/…/1FAIpQLSe3o3h2Yhpu577d6B…/viewform

Cost – SRC Members $0
Non- Members – Gold Coin

D Grade – Start at 6:15pm
C Grade – Start at 6:35pm
B Grade – Start at 6:55pm
A Grade – Start at 7:15pm

Start lists will be updated as entries come in on a separate post.

This year we’re back and bigger than ever (or at least last year) and we can’t wait for you to see everything we have in store for 2019. We’re talking awesome merch, upgraded courses and did we mention our Facebook Group? We’ve made a group that you’ll be able to get all your Four Vines 2019 information from – there will be advice from run coaches, giveaways and most importantly lots of wine puns! (Sip, sip, hooray!)

Shepparton parkrun

It was a beautiful clear and warm morning which saw 211 people running, jogging and walking past the pigeon duck on the course. This week we had 13 were first timers and 35 massive superstars recorded new Personal Bests. Representatives of 4 different clubs took part.

Photos from Numurkah fun run.

And a happy 10th anniversary to these two.

SRC E-news March 15

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This weekend

HAVE YOU REGISTERED for this years Numurkah FUN RUN 2019??
CLICK HERE: https://onlineevent.com.au/…/st-josephs-p…/numurkah-fun-run/

Last weekend.

Saturday

parkrun.

Perfect running conditions saw 203 people hit the track to give this weeks parkrun a go. High-5 alley was also well attended with many of our little people there to encourage and high-5 the runners as they wernt past. Just what we love to see, everyone getting involved.

Perfect running conditions saw 203 people hit the track to give this weeks parkrun a go.

Sunday

Nathan Stoate ran 42.2 km (full marathon) as a training run at Cobram. His time was 2:49:03 or 4:00 min/km pace average.

Below are the stats from Strava on this run.

This is a massive super impressive effort for a training run. I understand Nathan will run at the Numurkah fun run and I think their is a course record waiting to be broken.

SRC Bunnings BBQ.

Sunday saw the SRC host a very successful BBQ at Bunnings raising just over $1,100.00. Thank you to everyone who helped out.  Special thanks goes to Melanie McAuliffe for organising everything and everyone for the day. Well done superstar.

But the work doesn’t stop. For the month of April, the Shepparton Library will showcase a display of SRC photos and memorabilia. So come on down and check it out during the library trading hours.

Monday

Run the course, Seymour.

Below Lila Urquart age group winner at Run the course in Seymour.

Also attending Sam and Tara, Pete and Rory, and Mairead.

Congratulations Tara on second place female.

 

2019 Victorian 5000 mtr chanps M20

2019 Coles Victorian Track & Field Championships. Saturday 9 March 2019 at Lakeside Stadium, Melbourne. Final of the Men Under 20 5000m.

Archie Reid is coached by Laurie Edmonstone in Echuca

Watch for Archie Reid in red – HERE

Editors Note: – Over the last few months a few people have informed me that the word parkrun had a lower-case p in it. Yes, I know! After the first time I was told, I have made every effort to get it right. I don’t know if it’s the late nights or I have trouble changing the name of something to start with a lower-case, or autocorrect. But I do know and I am trying to get it right all the time.

Thanks for your understanding.

Coming up in March

March 26 from 6pm, we will have a handicap race that night. (assuming a track booking is ok.)

Albury Murray marathon festival website is here.

If exercise is a regular part of your routine, helping prevent injuries is the key to helping you stay in the game. To keep on track, get yourself these simple tools to use at home.

Foam roller

The popular foam roller is reasonably new on the exercise scene and research into its benefits are still ongoing. There are studies that suggest when combined with stretching, foam rolling can help reduce muscle soreness and increase flexibility. The pressure of rolling across areas of the body can help relieve muscle tension and break up connective tissue. Aim to foam roll for 1-2 minutes before exercise and 10-20 minutes after to benefit from its effects.

Read more: 5 ways to use a foam roller, in pictures

Spiky ball

Great for releasing tightness in hard-to-reach trigger points. Wedge the spiky ball between you and a firm surface and slowly move around to create pressure on the point. You can adjust the amount of pressure by moving the position of your body. Try it out on the soles of your feet, front and back of your shoulders, glutes and hip flexors. Some points can feel tender to press against so remember to breathe through it.

Resistance band

The perfect tool for stretching, especially if you have limited flexibility and mobility. Resistance bands help to deepen your stretch while increasing your flexibility. You can lie on your back to stretch the groin, inner thigh, hips, lower back and hamstrings. To stretch your hamstrings, lie on the floor and loop the band around your foot and push it to the sky, and then gently pull on the band so your leg comes towards you until you can feel the stretch. This can also help release tension in your lower back.

Read more: 4 ways to relieve back pain

Heat bag

Having one of these can be handy if you have stiff joints or aching muscles. Applying heat stimulates blood flow and tissue elasticity to help relax the area. It’s important to remember that heat is good for stiffness and aches, but not for acute pain after an injury, like a sprained ankle.

Icepack

Ice helps reduce pain and swelling in the first 48-72 hours after an injury. Applying an icepack helps slow blood flow to the area and decrease swelling. It can also help prevent stiffness later down the track. If you don’t have an icepack in the freezer, frozen peas will do the trick, just make sure you wrap them in a tea towel or cloth so you don’t burn your skin. Ice your injury for 15-20 minutes every couple of hours, and if there is no improvement within a week, see a doctor or physio.

SRC E-News March 8

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What. A. Day. Early morning on a Sunday again to catch up with Dwayne Fitzpatrick, Luke Whykes and Matthew Nunan over at Cohuna for a Bridge to Bridge Fun Run 6.5km.
I managed to pull off a win in 24:22. My first win in my short running career which is the confidence boost I needed and is the reward for the effort I have put in so far.
Plus indulging at the Waffle House was also reward for effort! Thanks fellas!

– To all Shepparton runners, I am sorry I didnt kit up….

This weekend

Sunday, March 10 – Shepparton Runners Club Bunnings BBQ fundraiser. If you are not helping out with the BBQ remember to come out and buy a sausage Event page

Also, remember to like the Shepparton Runners Club 40th anniversary page here.

Cohuna funrun

Sharleen Batchelor (sorry I couldn’t find the time)

Mairead MacDougall 12.5 km 1:33:24

Rosalie Smith 6.5 km 42:21

Cate Aitken 6.5 km 42:21

Chelsea Nicholson 6.5 km 44:49

Mathieu Ryan Half Mara 2:04:04

Cadel Nicholson smashing it at the school sports.

 

250 parkruns

Congratulations Trevor Dainton on becoming the 3rd person to clock up 250 parkruns from the home run of Shepparton.

What’s even more impressive is the consistency of the fairly quick times. And considering he has had his 60th birthday these times inspire many others. Well done Trevor, see you at 500.

Upcoming Races.

Early Bird Registration fees expiry at Midnight on Monday 11th March – so if you’re thinking about running in any of our individual running events, sign up today and save yourself some money!

What will happen to the prices after next Monday night?
Mandalay Resources Marathon: $99 becomes $111.
Fosterville Gold Mine Half Marathon: $70 becomes $80.
Athlete’s Foot Bendigo 10km: $40 becomes $45.
Connally’s Real Estate 5km: $10 becomes $20.

PS/ The entry fees for the Mile, 500m, Ekiden Relay, Dinner and Night Ride are all fixed prices, so they won’t budge. But you’d better get clicking and register NOW for the 5km and above.

28 Apr BRIGHT FUN RUN
This event is a great morning out for both families and the serious runner alike. Whether you want to support your kids in the 2km or challenge yourself in the half marathon or chase the single track on the trail runs there is an event to suit you. Program includes: – Half Marathon – 10km Run – 5km Run – 2km Run – 5.4 km Trail Run – 8.1 km Trail Run -13.3 km Trail Run contact: Tracy Carey. email: thebrightfunrun@gmail.com. Visit the website for more details. contact: Tracy Carey. email: thebrightfunrun@gmail.com. Visit the website for more details.

Shepparton Running Festival – Stay up to date on the Facebook page 

Deadlifts.

A TRAINER EXPLAINS WHY YOU SHOULD INCORPORATE THEM INTO YOUR STRENGTH-TRAINING ROUTINE.

Incorporating strength training into your regular routine has a ton of benefits—it not only helps you become a stronger, faster runner, but it helps prevent injuries, too. And while deadlifts may seem intimidating at first, Noam Tamir, C.S.C.S., owner and head trainer at TS Fitness in New York City, says this lower-body move is worth keeping in your rotation for a few very specific reasons.

Deadlifts strengthen your glutes.

The deadlift move recruits a lot of muscles in the lower body, including the hamstrings and the glutes, says Tamir. Plus, your quads get majorly activated as you extend your knees and lift up the weight.

“Since the gluteus maximus is one of the main movers in this move, the deadlift will definitely build muscle on your butt,” says Tamir.

But wait, there’s more—Tamir explains that deadlifts also work your traps, along with your lower, middle, and upper-back muscles. And your entire core gets a challenge, since it’s responsible for stabilizing your spine through the movement.

More here in Runners World

Shepparton Runners Club 40th Anniversary Facebook page here Like us & Follow us.

SRC E-news Wangaratta results

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Coaches Post

It’s been a big weekend for the club. Saturday evening saw a committed group of volunteers assist the Shepparton Triathlon Club with their sprint event, many of those same volunteers were up at 4:30am the next morning to make the trek to Wangaratta for the Wangaratta Marathon and Fun Run

At last count we had 31 SRC members compete at Wangaratta, we also had a sprinkling compete in Melbourne, Western Australia, and also in the triathlon over the weekend and between that there was a large SRC contingent at parkrun where many members of the club assist in the volunteer side of parkrun as well as the running, something to be proud of.

As a club we are starting to build a really positive environment, running might be the common bond we share, but it’s the support, mate ship and genuine joy for others success that makes SRC a really enjoyable place to be. Seeing the smiles on everyone’s faces today at Wangaratta and the sense of pride in their own and each other’s achievements is why I love coaching, thank you to you all for the parts you play in making the club feel like a big family.

Chris

 

Below

Kate Dainton

Staring as Anna Turnbull who was absent at presentation.

Wangaratta Haf by Anna Turnbull.

On Sunday afternoon I ran the half marathon for the 4th consecutive year at Wang. I went in with a firm plan: to run 4.45 min kms. I managed 4.46 min kms. I looked back at my first, half marathon time in Melbourne about four years ago when my youngest was 2 years old. Since then, I’ve run 10 half road races and feel happy to have shaved 16 minutes off my time. On Sunday, I ran in a new age category and am now running against people 9 years older instead of 9 years younger – so I got first place for the 40 plus!! Woohoo

Wangaratta 5 km race report by Julz

As I am currently on my slow fitness comeback trail and missing the company of running with all you lovely people in the runners club, I somewhat hesitantly decided to enter the 5km event. I have fond memories of running in Wangaratta during parkrun last year and the beautiful course along the river, so that helped tip me somewhat in my decision.

Having not run many 5kms this year and with the weather the way it has been, I figured if worse came to worse I could just walk it! So with that in mind I headed off for a weekend of good company and crazy running!

On the day I was lucky enough to have the opportunity to run with Kate and Miriam who helped encourage me to keep going and clock up my fastest time this year! It is still a long way off my pb and where I want to be, but it’s progress so I’ll happily take it! Huge thanks to Matt and Juz for the lift, company and accommodation and to everyone there on the day for all the encouragement and support our club has come to be well known for! Definitely helps to make running enjoyable (even if you’re dying at the time ;-p)

Thanks,

Julie

10 km Pb at Wang by Norah.

So many good memories out of today, I love spending time with our group and seeing everyone do well. The hard work is worth it when you see teammates proud of the effort they put in and their smiles. Very happy with my run of 50:04 for the 10k and a new PB, maybe under 50 next time.

Regards

Norah Armstrong

Wangaratta half-marathon

by Mathieu Ryan

My training for this race was non existent. I knew if I went out race pace I would hurt myself. So I did the next best thing. I ran with Tara and Melanie to get them a PB. It was great to go and not push myself to exhaustion and run to enjoy the company and have a laugh… and a few selfies along the way. The result speaks for itself. Both Tara and Melanie got a PB, and for once I finished Wangaratta without any injuries.

By Tara Daniel

415 am, the screeching of the alarm startled me from my slumber and I arose to the promise of coffee, apricot jam on muffin and a shiny new PB. Having actually done something resembling training for this run, I felt confident that I would a) get a PB and b) beat Steven. I picked up Jackson and away we wen.t We arrived into Wangaratta with a little time to warm up and go to the toilet! Mat, Mel and I discussed our race plan (finish…and take a selfie every km) and then the starting gun went….as usual I don’t think I was listening and was all a fluster to get started. We set off and chattered and selfied away for many km. I wasn’t really paying too much attention and was having a lot of fun, vaguely keep an eye on the pace….at about 14 km the hips started to tell me I was running a half marathon, and at 18 km my body was really starting to hate me…but it held up to get me a 9 minute PB!! I had so much fun running with Mat and Mel, it didn’t really feel horrible at all…I haven’t seen the selfies yet so that may show another side of the run!!

It was such a great day, and it was so nice to see so many purple and gold shirts out sheppresenting, we had a great turnout and a hugely successful day!

By Steven Trevaskis

My aim was just to finish in a reasonable condition (and time) despite whatever plan Tara and Mel had. The first km I ran with Matt, Tara, and Mel at 6:34 min/km and I knew it was faster than I wanted to run. The aim was to run closer to 7:00 min/km , so I pulled the pace back letting the others pull away.

The first 7 km were all under 7 mins and I was happy with that so I scheduled a 2:00 min walk break to bring the heart rate down. The second 7 km were all just over 7:00 min/km and that was ok. With 7 km to go I tried to pick up the pace. The legs were tiring and I didn’t have enough left despite a second walk break. With 1 km to go Debbie Kirne caught up with me as she was doing a warm down after her 5 km run. She helped me push towards the finish line with the last km being 6:51 min/km. Encouraged by the cheers of the SRC crowd in the last 300 mtrs, I dug deep to clock 5:53 min/km.

My final time was only 7 mins slower than last year on minimal training. I was happy with the time considering my niggling limp that people keep commenting on. My only disappointment is that I couldn’t run with the other 3 helping Mel and Tara get a Pb.

Shepparton Triathon Club’s event

Thanks to the 12 SRC members who volunteered to help out at the Shepparton Triathon Club’s event as marshals. Below are some of the SRC members who were helping.

 

Saturday evening hangouts with this crazy crew aka Shepparton Runners Club. Well done to our club for volunteering at last night’s Shepparton Triathon Club’s event as marshals. I had the turn around point for the run leg and found it most enjoyable watching other runners run under duress, made a nice change instead of me. Last night reiterates what a wonderful sporting community Shepparton has with clubs sharing resources and supporting each other’s events. Well done Shepparton Triathon Club for a great evening.#sheppresent

Strength Training to Run Faster

source: peak sports physio Wangaratta

Whether the goal is injury prevention or simply wanting to run faster, adding a strength program to your routine could be one of the most effective training strategies you could employ. Even in highly trained and elite distance runners, those who supplement their running with strength training will notice improvements in running economy, and aerobic threshold.

More here.

Wodonga’s Lightning Trail

The quickest 5 and 10K on trails is on Sunday morning at Wodonga’s Lightning Trail. The action will be fast and furious- entries and info here: http://www.riverinatrails.com.au/lightning-trail-run/

 

SRC E-News Feb 22

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SRC Training

Each Tuesday evening at 5:45 the Shepparton Runners Club meet at the lake near where parkrun starts for our training session. Tuesday’s session vary from week to week. Coach Chris creates a training plan for us each week and lets us know what we are doing prior to starting.

Last Tuesday about 40 runners turned up for the Mona Fartlek session.

Steve Moneghetti (Mona) devised this session with his coach Chris Wardlaw over the phone back in 1983 when he was just 20. He wanted a solid fartlek session, one that would help improve his speed as well as endurance and stimulate an ability to change pace mid-run, something that helped later on his career when competing against African athletes, who tended to speed up mid-race. A session would consist of: 2×90sec, 4×60sec, 4×30sec, 4×15sec with a slower tempo for recovery of the same time between each repetition. The session takes 20 minutes in total.

Fartlek, which means “speed play” in Swedish, is continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”[2] For some people, this could be a mix of jogging and sprinting, but for beginners it could be walking with jogging sections added in when possible. A simple example of what a runner would do during a fartlek run is “sprint all out from one light pole to the next, jog to the corner, give a medium effort for a couple of blocks, jog between four light poles and sprint to a stop sign, and so on, for a set total time or distance

Shep tri club has asked if we can provide 12 volunteers for their sprint next Saturday night the 23rd from 5:15 to 8ish. Volunteers will be marshals and on water stations. If you ca help out please comment below. As we need to let them know ASAP. A lovely donation 💵 will also go to the club if we can help – Please see Mel if you can help out

Wangaratta Marathon and fun runs.

Wang is on this Sunday. Good luck to everyone who is racing this Sunday. Remember to check out the event day schedule here.

And if you haven’t done so yet, go you your entry info via your email and enter in the Shepparton Runners Club team.

Nathan’s weekend.

Stats are from Strava and Strava trophy cabinet

Saturday at parkrun. Nathan ran it in 15:34

Nathan clocked up the second-best time for 3 km, 5 km and one hot lap. Fastest times are clocked by Brady.

Sunday Albury City to City 7.52 km 24:52 mins 3:18 min/km

Nathan clocked the second best 5 km time

Well done  Nathan Stoate who competed and WON the Albury Wodonga City to City 7.5kms run out of 1356 competitors! Just this morning.

Nathan’s pace was maintained between 3:13 – 3:24 min/km with the last 500 mtrs being 2:53 min/km

Nathan will run in the 5 km race at Wangaratta this Sunday (after Saturday’s parkrun)

Laura’s weekend

Geelong Half Ironman

(113.0 km) covered in the race, consisting of a (1.9 km) swim, a  (90 km) bike ride, and with the energy she had left she ran a  (21.1 km) run.

Lara’s split times are below.

Sam’s extended weekend.

Last Sunday morning I had an early start to participate in the Chiang Mai University half marathon. It was a 5 am start time, so I aimed to get to the start line a little earlier, and I’m glad I did, it was chokkas. I got stuck in traffic for the first two km, I’d seeded myself poorly due to the large numbers, but then it opened up. I stuck to a 5 km pace for most of the run, before running into the fun runners in the last couple of kms. It was nice to PB, scratching my time down to 1.48.30. Next up Albury, I’ll try and get a few precious seconds off the next run.

After Wangaratta Tara will head O.S for a week or two and BRING SAM BACK. They should be home about March 6.

Are You Overemphasizing The Marathon Long Run?

Since the long run is such an ingrained element of marathon training, and suggesting they are overrated sounds blasphemous to many marathon veterans, let’s take a look at some scientific research, relevant examples, and suggestions on how to better structure your training to help you run your next marathon faster.

More here.

Kate Dainton happy dances to 100 parkruns

100 parkruns! I was never a runner until I joined park run and I got hooked! From when I started to now blows my mind. I’ve met some amazing friends along the way. I Feel very blessed & incredibly lucky#mumrunner#believeinyourself#runhappy

**MISSING TOKEN**
It seems that being number 13 has been a bit unlucky for our finish tokens the last 2 weeks running. If you were the 13th person across the line in the last 2 weeks can you please check your pockets for the finish token and return it to us if you find it. Finish tokens are hard to replace and create extra work for volunteers if they do need replacing. Please help us out by ensuring that you return the finish tokens at the end of the run to the volunteers scanning barcodes or to the table at the rotunda.

Seven-year-old Rudolph Ingram has been labelled the ‘fastest kid in the world’

He ran 100m in 13:48 seconds.

The 100m star, who goes by the name ‘Blaze’ won the USA track and field records for his age group last weekend, and has since clocked up over 397,000 followers on Instagram.

More here 

 

Some photo’s from the Cupid undie run in Shepparton.