The Shepparton Runners Club presents

The Shepparton Running Festival

August 26, 2018

There will be lots happening on our social media today and over the weekend.

Please look out for:

Facebook – Shepparton Running Festival page and the Shepparton Running Festival event page

Instagram – Shepparton Running Festival

Twitter – Shepparton Running Festival

HIT GV and Triple M will also be posting.

The posts will be a mix of Event info, Latest News, Visitor Info and Sponsor obligations.

So make sure you LIKE, SHARE, COMMENT. Go crazy

Entries are up by over 15% with scores of new entrants. If you don’t have a job yet and want to help out please contact Nadine Edwards. Shepparton Running Festival 2018, now is the time to run.

Shepparton Running Festival website https://sheppartonrunningfestival.com.au/

22 questions with Chris Armstrong.

• By Brady Threlfall

This weekend the Shepparton Running Festival will take place and we caught up with Chris Armstrong to ask him our 22 questions to find out more about him as a runner.

Sam and Tara in Wagga last weekend.

Last weekend

Wagga trail run by Sam and Tara

Tara decided last Wednesday that a trail run a week before the Shepp Running Fest would fit perfectly in our running plan, and she was correct. We’ve run the Wagga Trail Fest a couple of years back, a fairly flat trot along the Murrumbidgee levee bank. But that levee bank is now getting upgraded, and the run has relocated, to the hills. The elevation gain is now 157 metres, over  a mix of fire trail and single track. A three hour drive there, and a three hour drive home made it a big day, but a great run with new bling and race tee shirts. Bring on Sunday for the Shepp Running Fest!

Sam and Tara met someone who ran at Willow park parkrun before heading to Wagga. That’s dedication in heavy rain.

Willow Park parkrun Wodonga by Steven Trevaskis

After driving through heavy rain for 2 hours and an unscheduled loo stop, I got to Wodonga 2 minutes late. I pulled up and saw the runners heading off. So I ran to the start area, handed in my jumper and started to chase everyone down.

I didn’t really have a time in mind, but chasing down and catching my Albury based friend (Ange) would be a bonus as this was her first official run since being knocked off her bike by a kangaroo 10 months ago. The course was 2km out then back 2km with a 1 km loop to finish off.

The great man Brendan Peel was at the launch and ran in a time of 25:08. My Strava time was 31:28 with my parkrun time of 35:03 showing a late start of about 4 minutes. Ange came in with an impressive time of 33:43.

In the Border mail newspaper on Saturday.

After Ange’s horrific accident Ange conquered mountains on the bike and now she’s got her eyes on a mountain half marathon at the Tassie Trail Running Festival

Read more here

August 10km handicap (results)

Brought to you by the SRC and sponsored by Intersport.

Great conditions (or close enough with the wind) saw 42 amazing runners come down to Victoria Lake for the 10km Race. The full results have been processed and can be found at https://sheppartonrunnersclub.com.au/results/…
Thank you to everyone who helped put this on, sacrificed their time and cheered.
We would also like to welcome and thank you Intersport Shepparton as our new race sponsor and donating the prizes for today. I am sure all our winners are excited.

Upcoming races and events

August 18 Willow parkrun Wodonga (Launch)

August 25 Wimmera parkrun (Launch)

August 26 Shepparton Running Festival

September  16 Sydney Running Festival

These and more can be found on the Shepparton Runners Club Facebook event page .

Shepparton Running Festival news. (2 weeks to go)

Race Bibs are in the mail!
Everyone who paid for race bib postage can expect their bib to arrive by the end of this week or early next week. If your race bib has not arrived by 17 August please email: justin@sheppartonrunningfestival.com.au

Save the date, Save the date, Save the date, Save the date.

September 16 – SRC Bunnings BBQ

The Shepparton Runners Club has a booking for a Bunnings BBQ on Sept 16 from 8 am to 5 pm. This is a fundraiser for the SRC 40th celebration in 2019. SRC members will be required to help out for approximately 2 hours. Please let Melanie McAuliffe when you can assist.

Save the date, Save the date, Save the date, Save the date.

SRC Athletics track event,  Saturday, December 8th from 4pm to 8pm.

More info to come.

Shepparton parkrun

Find all our parkrun news here!
http://www.parkrun.com.au/shepparton/?p=1288
This week 107 people ran, jogged and walked the course, of whom 2 were first timers. Representatives of 3 different clubs took part. We also had two milestones of 50! Great work Julie Murrell and Rob Pryde.
There were 25 recorded new Personal Bests.

From the Running Physio on Facebook.

[INJURED RUNNER’S MINDSET] 🧠
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👉🏻When rehabilitating an injured runner it is paramount that the therapist acknowledges the importance that running plays in the the injured runner’s life 🎖🎽
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⚠️failure to do so will likely lessen the patient /therapist bond as the runner may feel like their therapist ‘doesn’t get it’ 😒
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📎alternately the therapist who does acknowledge the role that running plays in their patient’s life is off to a great start on the rehab journey in returning the runner back to full running 🏃‍♀️🏃‍♂️👍🏻
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📌TAKE HOME: I ask my injured runners a question along the lines of ‘why is it important to you that you get back to full running & training? (It elicits a good connection and frequently 😢 (which I totally get!). I sometimes ask the question twice for the true meaning to come to the surface 👌👟

My experience, I totally agree with this so long as the timeline from injury to recovery to running is realistic. Every visit to my physio she asks me do I understand what she is saying. She will ask me to tell her what I understand about the rehab. She also discusses the timeline from now to Melbourne marathon. I know it has made me feel comfortable about follow up visits.

In the kitchen

No Bake Chocolate Peanut Butter Energy Bites Ingredients

Easy? You want easy? How about just five ingredients and no baking easy? Well, alright, here you go then! As I mentioned, these delicious No Bake Chocolate Peanut Butter Energy Bites only need five ingredients, are vegan, gluten free, and taste absolutely amazing!

• 1/2 cup old fashioned oats
• 1 cup dates, chopped
• 1/2 cup peanut butter
• 1/2 cup shredded unsweetened coconut flakes
• 1/3 cup cocoa/cacao powder

Mental training for marathons

Today we welcome the insights of Sydney-based coach, Tim Locke who discuss mental training for ultras. This gives you just a taster of the type of content that Insider Patreons of Ultra168 can access ahead of general release. 

Our modern lives are set up to make day-to-day living easy, relatively carefree and comfortable. We no longer have to hunt for food and shelter is more an idea of permanence, status, comfort, and style than an idea of protection or a place to rest between long journeys in the natural world. In short, our mental training takes a big hit.

The progression through the industrial revolution into the digital age has progressed society and culture in ways previously unimaginable, while at the same time stripping back our capacity to absorb discomfort, inconvenience, and challenge.

Continue reading here 

Club News

This weeks schedule – lots of things on!

Monday – Strength and Conditioning at 6pm with Paul Ford at PFAD 37 Rowe Street Shepparton

Tuesday – Intervals at 5:50pm at Victoria Park Lake

Upcoming Races

Only 1 more week until registration opens for the 2018 Cathedrals Challenge.

Don’t miss out!

We have a half-marathon and a 10k event. Run along Messmate Track, up and over Mt. Sugarloaf, over Jawbone Peak and Cathedral Peak and more!

Sunday, August 5

We will be holding a 10km event as a tune up ahead of the Shepparton Running Festival. Everyone will start this race together at the same time and have your handicap added to your finish time to determine the winners. The course will be 2 loops of the 5km parkrun course, it’s a good fast flat course, ideal for a PB, and we will have a drinks table set up that you’ll be able to access every 2km.

Start Time – 8am
Venue – Victoria Park Lake – where parkrun starts
Register – On the day from 7:15am or by facebook
Cost – SRC members – $0 Non-Members – $5
Distance – 10kms

These and many more events can be found on our Facebook page under the events tab.

From the running physio

🔹️Achilles Pain & Glute Activity🔹️
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Do you include proximal hip/glute/trunk exercises into your Achilles tendon rehab, your injury prevention program, your running strength program, or your leg workouts?
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A study (1) into runners with Achilles tendinopathy assessed the activity of the gluteal muscles during the gait cycle, primarily looking at activation around heel strike. The results showed that individuals with Achilles Tendinopathy displayed a delayed activation of gluteus medius and gluteus maximus prior to the onset of heel strike. There was also a reduction in total duration of muscle activation. These findings suggest a link between the mechanics of the hip and the ankle. Note: This study didn’t determine if the activation was implicated in the development (predisposing factor) of the Achilles pathology, or if it occurred as a result of the pain.
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Take home message: Include glute strengthening and activation exercises as part of your Achilles Tendinopathy rehabilitation! These exercise should be added alongside your tendon loading program.

Inside running podcast by Brady Threlfall.

Fantastic interview with Tim Crosbie some fascinating insights on recreational running, Melbourne Marathon, coaching, elite athletes, Athletics Australia and Victoria – it’s brilliant

To jump straight to the interview with Tim, fast forward to 1:12:00 hours. He starts by talking about the Melbourne Marathon and his involvement in it. Tim also takes about top athletes.  He gives SRC a good wrap as he mentions how many running clubs have boomed because of parkrun.

The free iTunes link is here

https://itunes.apple.com/au/podcast/038-tim-crosbie/id1304874265?i=1000416547080&mt=2

Motivation – by Sarah Pye

Sarah is a former SRC member now living in QLD taking on triathlons and blog writing.

Today I am going to talk a little bit about motivation. I’ll try not to make it too long because I am sure that what I have got to say, you would have heard before. Probably many times, I know I have, I read about it all the time, but I wanted to talk about it because I feel like I have been lacking it a little bit lately. You know, just not enjoying my sessions as much as I usually do and having to drag myself out of bed in the mornings.
I think part of it is that it has been a little bit colder than usual lately, (I know it’s still much warmer here than it is down south!) but sometimes the thought of getting in the cold pool at 5.30am in the dark is not very appealing! I think things like that are pretty normal though.

But yesterday this lack of motivation really hit me like a tonne of bricks. I had the day off work and my training schedule called for a 3 hour 45 minute ride in the morning and a 45 minute run in the afternoon. I had planned to get up early and go for the ride around 7am so I would be home by 11am easy. But plans changed, I had to take the car in to get serviced that morning and I didn’t get back from that until ten!

By that stage, I had completely lost any motivation whatsoever. I really didn’t want to do it and came up with every excuse I could think of not to go. I then procrastinated for about an hour before I finally had a bit of a stern talking to myself. Why wouldn’t I want to go and ride my bike on such a lovely day and it’s not like I had anything else to do (besides go for a run and pick up the car).

So I finally got my butt out the door, leaving at the same time I had planned to be home. I just told myself to start and see how I go. But once I got out there, I did actually enjoy it, the sun was lovely and it didn’t seem very windy either (until I turned around to head home!). But that didn’t seem to bother me too much either and I was glad that I went.

I did pike out of the run though because I didn’t get home till about 3pm and by the time I cooked lunch, showered and had a bit of a rest, I got a phone call that the car was ready and had about 15 minutes to get there before they closed. So I jumped back on my bike and peddled down there as fast as my tired legs would take me. I just made it!

Anyway, the point of my rambling is that no one is motivated all the time and if that is what you are relying on to reach your goals then you will never reach them. Motivation is an emotion and just like all other emotions, they come and go, some last longer than others but they always change. Motivation is great to get you started but it comes and goes. Consistency and habit are what gets you results no matter what your goal is.

It’s all about the glutes part 2 by Sarah Pye

As you can see from the title of this post, I thought I would do a follow up to my post it’s all about the Glutes, you can find part 1 here if you haven’t read it yet.

These are some more exercises that I like to include as part of my warm up before a gym session, they can be done before a run or bike training session as well, to help strengthen and activate the Glutes

Read more on Sarah’s blog here

An interesting and honest article about marathon running and recovery.

Everything is burning

By Jessica Trengrove

My lungs feel like a pair of citrus fruits, squeezing their sour juices into my veins with every forced breath. A numbing pressure builds in my lower legs as the two blue shoes ahead of me slowly fade in to the distance. “Looking strong – keep it up,” I shout and veer towards the shade of a bright pink bougainvillea bush. Relief spreads through my muscles as I rest against a rock and admire the view of Sicily’s aqua waters. My partner Dylan has two more rigorous hill repetitions before enjoying the same satisfaction… I am very grateful to be spending my early Marathon recovery in this stunning part of the world.

Three questions that I am commonly asked (and that I periodically ask myself) are: How many Marathons can you run in a year? How long you should wait before getting back into training after a Marathon? Do Marathons get easier after you’ve run a few? My responses have evolved since my first Marathon as a 24-year-old in 2012 and will no doubt continue to do so. With this in mind, here are some thoughts based on my experiences to date.

THE BATH TUB EFFECT

I liken the feeling of running a Marathon to full bath tub having its plug pulled. Preparation is the filling phase and then finally on race day we release the pressure. There is an initial awkwardness as the water finds its course but soon enough it flows with ease. Ultimately the final suction effect of water swirling down the drain happens at the finish however Marathoners know that this is not always the case. Crossing the line evokes a feeling of relief, followed by a severe lack of energy. Your gut is churned up from working overtime to absorb the energy-dense gels and electrolytes with a reduced blood flow. The hours of monotonous contractions leave muscles feeling depleted and distressed. Your eyes sting with every sweaty blink and your brain feels fried. Blisters and skin irritations; formed from the repetitive friction and moisture, sting with movement. Behind the scenes other vital organs start planning their process of repair. They scream for help by triggering thirst, lethargy and eventually hunger. The body wants rest and to be fair, I don’t blame it.

STEP 1: THE BURGER WON’T RUN AWAY

One of the frustrations I faced after Marathon number one and subsequently all ten since, is a feeling of nausea and haziness for 48-72 hours post-race – the time period during which I want to kick back and celebrate the experience. Months of heavy training, stringent routines, discipline and commitment by many people culminates in a couple of intense hours followed by a finish line. During heavy days of training I motivate myself by imagining the extraordinary satisfaction I will feel in that finishing moment. Occasionally I dream about the food I look forward to eating, the activities I will have the energy to do without a heavy training schedule and the people with whom I am excited to spend quality time. It seems however that no concentration of endorphins after 42.195km can override the body’s desire to rest post-race. I have learnt to respect the healing process rather than fight it.

Family members, friends, your coach and your team will be excited to see you and hear about the experience. They will be hanging out to enjoy that burger and beverage with you, as promised prior to the Marathon. That being said they will completely understand if you need some time to collect your coherence, appetite and mojo to celebrate. Experience has taught me not to schedule commitments on race day but rather, to roll with the punches. The same goes with sleep on the night of race-eve; it may happen but a racing heart rate and body full of adrenaline may also cause insomnia. I draw confidence from knowing that some of my best races have come after a poor night of sleep.

STEP 2: LISTEN TO YOUR LEGS

Following the London Olympics in 2012 I could not physically run for about a week. I attempted a shuffle to the food hall on the sixth day post-race and felt like my weary calves were holding on to my heel by a loose thread. My body wasn’t ready to run for a while. Now (ten marathons later) I am able to perform a light fifteen to twenty-minute jog a couple of days post-race if I have the desire to stretch out my legs. This is most likely due to higher strength, endurance and efficiency of relevant muscle groups resulting from years of specific training. I don’t look at my watch or put any pressure on myself to achieve a particular time or distance within the first two weeks of running and I love the freedom that comes with listening to my body. I waited almost three weeks before recommencing jogging after the London Olympics and about six weeks before attempting a proper session. I remember feeling a little unfit but fully recovered for the first two weeks and then a bout of random niggles knocked me off course. Interestingly this post-Marathon pattern has occurred more than once. It seems that my aerobic capacity and motivation to train return before my and neural and musculoskeletal systems are ready. My strategy to manage this is to avoid thinking about my next race until at least three weeks into my recovery. This allows me to recover without the niggling thought of needing to stay fit and gives me the opportunity to make a better-informed decision about how much recovery time I need. When returning to training after a Marathon, it is important to build up slowly and to be flexible with the length, intensity and day on which key sessions are performed. I provide regular feedback to my coach, Adam during this period. If unusual tenderness or fatigue is present when I wake up, cross training or rest is generally best.

STEP 3: IS THE BRAIN READY TO TRAIN?

Another significant learning from my early Marathon experiences and first Olympics was the importance of mental and emotional recovery. Any major goal that one works towards i.e. running a Marathon, involves significant planning, preparation and energy expenditure by not only the subject but also the support team. As the body grows stronger, the mind also builds resilience, anticipation and focus. Eventually, “the moment” arrives and when those final steps are taken to get two feet across the line both the body and mind breathe an enormous sigh of relief.

Representing Australia at an Olympic Games had been a childhood dream of mine and coming off the high of London was a fair shock to the system. The process of achieving a qualifying standard, gaining official team selection and fulfilling pre-event commitments whilst training for a Marathon, working and socialising (albeit less than usual) was more intense than I had expected. Admittedly I felt pretty wiped out by the time the Olympic flame was extinguished. I have since learned that it is not unusual for a bit of confusion and hollowness to be felt in the period following such an all-consuming build up and intense stimulus. Fatigue, reflection, and unknowns about “where to next?” can contribute to these emotions. By understanding that emotional waves may occur, we can implement strategies to best manage them. Scheduling a couple of days away from the hustle and bustle of the city, organising social activities and talking things through with those whom I trust are my go-to strategies. The main question I ask myself before committing to another Marathon is “am I ready to commit to the process of preparing for and racing a Marathon?”

MY RESPONSES…

“How many Marathons can you run in a year?”

Three Marathons per year is generally the recommended maximum by people involved in the sport. My experiences suggest that more than two successive Marathons within twelve to sixteen weeks of each other would potentially increase risk of injury, illness and/or mental burnout. That being said, every individual and situation is different so putting “numbers” to recovery time-frames is difficult. The most important factor is to know and read your own body. I always follow up with my health care providers post-race and assess the situation with my coach to make informed decisions about when to race again.

“How long you should wait before getting back into training after a Marathon?”
My current advice is to go into every Marathon recovery with an open mind and not to force your return to running. Effort, preparation, speed, tactics, nutrition, hydration, terrain, wind, temperature, humidity and footwear all affect how your body responds to the Marathon distance and how quickly it recovers. Regardless of these factors I find that walking, light massage, swimming or dipping my legs in the ocean, a balanced diet and good quality sleep assist with healing and recovery. Be comfortable with walking or cross training until you feel ready to tie up the laces and find your bounce again. When you do recommence running remember to be patient and progress gradually, just like you would with training progressions. If you work with a coach, make sure you keep them updated on how you are feeling so that adjustments can be made accordingly.

“Do Marathons get easier after you’ve run a few?”
I can’t speak for others but they haven’t started getting easier for me yet. The tougher your mind gets, the harder you can push. The more you experience and learn, the wiser you will be. The fitter and stronger your body becomes, the faster the pace you can sustain. If you approach every Marathon with an intent to get the most out of yourself, effort remains the same. The experience may not be easier but it will become more familiar – embrace the challenge.

I hope the above paragraphs answer some of your questions and can assist you in your own Marathon journey in some small way. Thank you and all the best : ).

Jess

For running “tips” you will never ever get at SRC ever….ever…. hilarious!

The expert’s guide to beating the hardest part of the City2Surf

It’s that time of year when runners from across Australia (me included) suddenly realise they have less than a month to get into shape for the world’s largest fun run, City2Surf.

Stunning views as you glide into Bondi Beach, lively roadside entertainment and 80,000 plus happy runners, the event’s most infamous detail is Heartbreak Hill.

Read more here 

Countdown

Shepparton Running Festival 7 weeks to go

Melbourne Marathon 14 weeks to go

Future events 

The Shepparton Running Festival charity partners

Shepparton News Pink Ribbon brunch

and GVCASA #voice4kidz

Club news

Sunday, July 8,

Our 3rd and final cross country handicap for 2018 will be on Sunday 8th of July. First runner will leave at 8:15am, registrations can be taken on the day from 7:30am or preferably, you can register on facebook by either accepting the invite or replying to this message. Everyone is welcome to attend and participate!
Cost:
SRC Members – Free
Non Members – $5

$30 Sportsmans Warehouse vouchers to first female, male, junior male and female along with a complimentary BBQ afterwards of bacon and eggs. Come join in the fun!

THIS WEEK

Tuesday, July 10 – Training as per normal at Victoria Park Lake south end from 5:45 pm

Thursday, July 12 – Yoga at Shepparton Osteopath 103 Nixon St. This will be followed by Pot Luck at the Shepparton Runners Club rooms.

A potluck is a communal gathering where each guest contributes a different and hopefully unique, and often homemade, dish of food to be shared. This will be held in the clubrooms after YOGA. Approximately 7:00 – 7:15 pm start.

SAVE THE DATE

SAVE THE DATE….SRC has been given the approval to host a Bunnings BBQ on Sunday, September 16th. We will be looking for volunteers to give 2 to 3 hours of their time on the day. More details to come but for now, mark it on your calendar

Gold Coast 2018

Sunday, July 1 several Shepparton Runners Club members must have been trying to crash the Facebook website. From tracking Kathy and Narelle every 5 km to reporting on PBs smashed by Norah & Kate. We had Chris pulling back the pace by half an hour to pace Kate. We marvelled in super quick times of Dylan, Trevor, and  Paul. We felt proud of Louise running a fantastic time coming back after a car crash. We had Lesley running all the way, while Rob coasted through the half. We were wrapped in all the reports, stories and times coming in from all 11 of our runners. It was great to see all of the kudos being sent back to our runners via cyberspace. And then after runners crossed the line and finished, we had to check Strava and send more comments and kudos.

All results as per the Gold Coast website. Some may be gun times thus being a few minutes out.

Shepparton Runners Club Results

11 runners from the Shepparton Runners Club

Marathon.

Narelle Pell 4:13:33

Kathy Fuller 4:23:26

Half Marathon

Trevor Dainton 1:31:45

Paul Dainton 1:41:21

Chris Armstrong 1:50:38 Chris is the Shepparton Runners Club  coach and he was pacing Kate Dainton

Kate Dainton 1:50:39 personal best time

Louise Secomb 2:06:26

Norah Armstrong 2:13:32 Personal Best time

Rob Ryan 2:13:32

10km

Dylan Scoble 43.48 personal best time (12 – 14 year old age group. )

5 km

Lesley Ryan 42.47

Gold Coast Half by Norah Armstrong.

This year was my third Gold Coast Half Marathon. I missed it last year due to injury so was keen to make up for that on Sunday.

My alarm went off at 3.30am but I had been awake since 2.30am thinking. I was looking forward to having a go and to see how the other SRC members would go.

Breakfast, shower, stretch and bib on ready to catch the tram to the start at 4.30am. We missed the first tram that had space but another came along shortly. We squeezed in under each others arm pits like the Japanese railway to the start line. Once we got to Southport at 5am the doors opened and oxygen flooded in. We walked up the mall passed the dedicated local traders cheering on from their shop fronts. Bag drop off, toilet then a quick warm up and Rob and I made it to the start line.

The gun went off and we walked for a bit until there was enough space to run. It took 8 minutes to cross the start line and I found it quite congested. Rob made a good decision early to go out on the right side as we settled into a steady pace. It felt like I couldn’t get into a good rhythm until about 2km mark and the first drink station. Just after the 6km mark we took a left past the Runaway Bay shopping centre as the sun came up. At the 7km mark the elite athletes and timing car came along the other side of the road. This was a good distraction as I started to watch out for people I knew. Brady, Trevor, Paul, Kate, Chris, Hannah and Louise all going strong. Through to the 10km mark in 1 hour and at Paradise Point main street and up to the turn around point feeling good. On the way home now and I concentrated on holding pace to 16km. So many people yelled out along the way ‘Go Shepp”, “Go Rob” which was great to see as it kept me going. We met people from Wodonga and Swan Hill and “Sheppresent” was working. I picked up the pace towards the end and enjoyed the crowds and music. From 20km onwards the supporter tents and crowds were loud but much appreciated. I turned left with 250m to go and tried to weave around everyone with a sprint to the finish. I crossed the line and stopped my watch 2.05.57 and a 12 minute PB. Thank you Rob fantastic pacing. Time for some ice cream.

cheers

Norah

Kathy Fuller and Narelle Pells race report will be in next week. You can see their time comparison below

Above – Some of the crew at the Gold Coast

Paul Dainton Gold Coast Half

It was a still, balmy, overcast morning. All the SRC crew met up just after 5 under the big screen. We headed off to our prospective 1/2 marathon starting waves with the droves of others. When the go ahead was given, the morning light was just peaking over the eastern horizon through the clouds.

The first 5 km was low pace, jostling and weaving for a clear piece of tarmac. With the increasing light hitting my retinas, and slowly working my way through the field, my pace, energy and confidence also increased.

The crowds were chanting and cheering runners using their names adorned on their race bibs. It was a festive feeling, and at the 10.5 turn around I was feeling great, so as planned sought to increase my speed.

Also as predicted, at around 16km the sun was up and my energy levels were on the way down. However, the closer to the finish line I got the louder the cheering was, so was able to draw on this energy. Coming down the main straight the crowds were uplifting, and turning into the finishing area, with 250m to go, I put the foot down and crossed the line with not much left in the tank.  I was satisfied with my run and set a new PB.

Afterwards, we watched the elite marathon runners come through, on the big screen, then headed back to Kate’s brother’s crew’s marquee to cheer him and all the others that needed encouragement. Such a mass of human positivity and support.

Kate Dainton Gold Coast half

Friday we met Chris & Norah and sat in the elite media room where I sat next to Celia Sullohearn. She said “Hi” and I’m sure I blushed. On Saturday we watched family in the 2km dash which was super cute.  On race day, Paul, brother Joe and I warmed up by running to our meeting spot. The toilet line was too long so we found some bushes! We met Chris, Norah and other SRC members and were all pretty chilled and excited.  The conditions were mild, with no wind and overcast – as ideal conditions as you could hope for on the Gold Coast.

The first couple of kilometres were congested and slow but Chris told me not to stress just go with it. We were cruzing along feeling good. Chris would grab drinks and meet me at the end of drink stations.  I wish I had taken a photo as it was pretty funny watching him run and juggle 2 cups. Without warning he would pour water over my head and back, and at one stage I yelled out in shock. At 10km, Chris told me I got a 10km PB (happy dance)!  We felt like Mario Brothers and were collecting stars as we passed people. Shortly after we caught the 1:50 pacer, I gave him a smile and was feeling really good. It felt like a Sunday run but with heaps of people!

At the 16km mark my chatting reduced. Yep.. there are my legs!  I just kept repeating ‘be strong’ in my head (only one naughty word got out). Chris coached me along – “ head up, be strong, we are at the shepp skate park now, think of all those cold training runs”.  I knew we were going faster at this stage and we could see the 1:45 pacer ahead. We passed family with high fives at 1km to go, and Chris said “ we are at Aquamoves now” and then we accelerated! I was too excited and went out too fast and with about 100metres to go (whoops) and from then I felt I was in slow mode.“Where are my legs?”  Damn, I totally tried to smile for photo finish, but nope, it was a grimace!

We were through.  Chris gave me a big hug. The training and having a great buddy next to me meant I slashed 4mins off my time and felt comfy & strong.

I ran 2:20 for my first half two years ago; Goldy I ran 1:47:13 (I’ll take those Mario stars).  Chris looked a million bucks throughout, and to sacrifice a solid run for himself and pace me is amazing.  What an ace coach we have and I could not have got all these stars on my own.

We spent the next few hours cheering Shepp runners and family through and I got to run my brother home in the marathon.

Goldy has the best running festival atmosphere I have experienced (second to Shepp of course).  I received so many great comments from other people about Shepp runners on the course. What an awesome community we have!

Happy dance, Kate Dainton

Lesley Ryan Gold Coast 5 km

After a very early start and tram ride, we arrived at the Gold Coast run. Chris found us thanks to the runners club colours. I ran at 8 o’clock and it was a lovely time of the day. My event was a fun run so I enjoyed myself and did a lot of chatting and laughing with other runners. When we crossed the finish line we got our t-shirt, medal and delicious fruit. Dylan and I didn’t do much for the rest of the day. We headed to the beach and relaxed. We had to get up at 4am the next day to support the half and full marathon runners.

South Coast Marathon – Teams

First half by Tara Callingham.

Waking up to the gentle pitter patter of rain on the roof of the hotel room made me question my life choice of running the Surf Coast Trail Marathon with Sam. However, I pulled on my big girl panties and got ready to run…mainly because the rain had stopped! We were staying only about 1.5km from the start line so we wandered down together a bit before 8 for the briefing. As the briefing started…so did the rain and the wind. With a lot of nervous energy and in my usual fashion I was busy talking to someone when the gun sounded so I totally missed the start and was completely not ready! But off I went…I was expecting the first beach section to be about 300 m…1.6km later I turned onto a lovely semi sealed path which took me back past Sam at about the 3 km mark. The lovely flat semi sealed path lasted around 9km and took me past some spectacular views of beaches and headlands. The sun came out briefly and the wind stopped and I felt great. I came across the aid station just as the rain came and grabbed a couple of semi soaked pringles before dropping down into Bells Beach. After a selfie, I continued wading through the sand for a thankfully brief period of time before reaching the stairs which took me to what felt like the longest ever climb. At this point I was again questioning my life choices and sent Sam a text of my progress including some descriptions Kate would be proud of, but I got over it and got my groove back and completely fell in love with the stunning Otway National Forest. Coming up to the road at Point Addis was a happy moment, until I saw another bloody hill….I saw Sam waiting at the top which was a really lovely sight (The finish more than Sam!!). I arrived after 20.6km of stunning trail, soaked through, with wet and sandy feet and a massive grin on my face in 2h 33 mins. We high fived, had an encouraging smooch and off Sam went….I met him again with about 200m to go, by this stage I was warm and dry with sore tight legs so less than enthused about the soft sand and stairs at the end! Who puts stairs at the end of a race?! But with finished together and it was worth it! It was such a great event, I’m keen to go back!

Second half by Sam Daniel.

Last Saturday, while most sensible folk were warm in bed, or warm on the Gold Coast, Tara and I were tackling the Surf Coast Marathon as a team, half each. Tara took on the first 20.6, so I was left on the start line holding her jacket with 2 hours to kill until I could take over the second half for Team Easy on the Eye. The car heater was utilised extensively while Tara battled the conditions and the hills, I also took advantage of the porta-pottys at the aid station. After our high-five and an encouraging kiss, I headed to the first beach to start chasing the half marathoners who started a few minutes before me. The churned up sand was a real killer, but it simply continued onto hills, single track, and boardwalks through the coastal heath. Tara met me just 200 metres before the finish line, so we ascended the finish staircase together (yes, a freaking staircase). I finished in 2hrs 27mins, it was a great run, thanks for joining me Tara.

Kathy and Narelle

Gold Coast extras

Aussie marathon sensation Jess Trengove ran brilliantly, taking second place in a 32-second personal best of 2:26:31. She had a perfectly-timed run, crossing the halfway mark at 1:12:18, and was rewarded for her gusty efforts. By breaking the 2:28 barrier, she also takes home a once-only $40,000 Australian athlete incentive offered by organisers.

Read on: https://www.runnerstribe.com/…/aussies-impress-on-the-gold…/

Extra extra

Lucy Bartholomew experiences life in a day
Aussie ultra runner Lucy Bartholomew came 3rd in the recent Western States 100 miler; Sarah Cotton followed her race in this article at Tempo Journal. And be sure to check out the finishing photo.

Meriem Daoni

Introducing 19 year old Meriem Daoui from Hobart. Daoui will be one of this years Ambassadors for the 7 Sunshine Coast Marathon. It’s not just her times that are catching the attention of the Australian public. Daoui, a Muslim of Moroccan heritage, competes in full length clothes and a hijab.

Check out this awesome article from Tempo Media about Meriem Daoui and her running success thus far.

Imagin, Beleive, Achieve #voice4kidz

Kathy & Narelle, are so excited to announce one of our events for our #voice4kidzcampaign.

Heather Hawkins is a remarkable and inspiring woman. She is a mother of two, battled Ovarian Cancer with an unknown future, to an international adventurer, conquering the world of extreme marathons in some of the world’s most inhospitable locations.

We would love for you to come and be inspired. Heather’s “Adventurous Spirit” will certainly leave you feeling uplifted and inspired. ❤

For those of you who listen to podcasts and audiobooks while you commute, run, walk, drive, relax… I have just the thing:
Adventurous Spirit is available online via Audible… and if you believe the reviews, it’s really good listening (and I’m pretty happy about that, because it was me who read it! 🙂 ) H xx
https://www.audible.com.au/…/Adventurous-Spirit-…/B074XF4TG1

Club News

CLUB TRAINING, by coach Chris Armstrong.

Tuesday 19th June – Shepparton Athletics Track @ 5:45pm
Thursday 21st June – Princess Park @ 5:50pm

To get all the benefits of the Shepparton Runners Club make sure you have joined up as a financial member. See our website, Danny Selva or Mathieu Ryan.

CROSS COUNTRY HANDICAP

Our 3rd and final cross country handicap for 2018 will be on Sunday 8th of July. First runner will leave at 8:15am, registrations can be taken on the day from 7:30am or preferably, you can register on facebook by either accepting the invite or replying to this message. Everyone is welcome to attend and participate!
Cost:
SRC Members – Free
Non Members – $5

Runner Profile

To make things easier on people (including me) over the next few weeks I will send out the runner profile questions to a batch of about 20 people at a time. This will be done via Monkey Marshal. I will request that you fill out these questions and reply via return email a.s.a.p. so that I have a bank of them ready to go.

If you are not a regular member at parkrun, I will appreciate it if you also sent me a photo of yourself running. This will save Chelsea and me some work.

Thanks

Steven Trevaskis

Nutrition for runners

Last Wednesday I was invited to and attended a talk by Exercise Physiologist Richie Mallows who spoke about nutrition and hydration for the athlete. Also representing Shepparton was Mathieu Ryan. The evening was hosted by Cameron and Megan Wood from SunRunners Yarrawonga- Mulwala.

In brief, the take-home message is 1. Stay away from caffeinated drinks. 2. Consume sports drinks 4 – 8 % Carbohydrate. 3. Eat 30 mins after exercise. 4. Eat protein and carbs after exercise 5. Limit alcohol consumption after exercise as it inhibits repair to sore muscles. 6. Ice baths, compression garments, & massages have minimal benefit. 7. Sports Gels modest but helpful in greater than 60 g CHO per hour. 8. Getting plenty of sleep is of great benefit.

Three things he said were of little benefit, compression tights, ice baths, and massage. I have heard before that compression tights are a gimmick and of little benefit. The other two especially the ice bath I do think are of benefit. Maybe that’s because I prefer the cold and I do like cold bath on my hot legs.

The following is from co-host Megan Wood

Huge thank you to Richie Mallows for a very informative presentation! Big shout out to the 30 interested runners/athletes/coaches who came along, particularly those who travelled from Shepparton, Barooga and Wangaratta ☺
We look forward to having more guest speakers in the future 👍
And lastly – thanks to Yarrawonga p-12 college for allowing us to hold this community event – the staff room was fabulous 👌thank you teachers who helped us set up and lock up ☝
#community #runningrecovery #runningperformance

ATHLETICS VOLUNTEERS RECOGNISED IN QUEEN’S BIRTHDAY HONOURS

Athletics Australia congratulates the recipients of Queen’s Birthday Honours announced last week. Receiving the highest award, Kurt Fearnley is appointed an Officer of the Order of Australia for distinguished service to people with a disability, as a supporter of, and fundraiser for, Indigenous athletics and charitable organisations, and as a Paralympic athlete.

Read more 

Photo of the week

1. Jessica and Steven Trevaskis tail walking at parkrun with some sled dogs.
2. Tara Callingham & Sam Daniel clocking up 50 parkruns
3. Is this the new parkrun distance

Online coaching

Meet Brady one of our passionate coaches. He is a former Victorian Marathon Champion and Australian Half Marathon Bronze Medalist. He is unbelievably consistent suffering no injuries through his successful career. You can read his latest blog at www.run2pb.co •

The story so far and further reading.

To elaborate on the questions from those that are asking me how am I going with my recovery. I have done the following.

As you know for the last few months I have been suffering from a niggling knee injury that developed into an ankle injury. After several visits to several allied health people, I headed off to Olympic Park in Melbourne to see a sports Dr. Diagnosed with weak glutes and biomechanical issues I came back to address the issues.

After discussing my plan with Chris Armstrong, I am now heading into my 4th week of not running. But what I am doing is Pilates, deep water running, body balance, cycling and low impact glute exercise at home. I have completed 3 weeks on Voltaren 50  to reduce the inflammation and pain in my leg. Three weeks ago I had a moderate level of pain in the ankle. Now when I apply pressure I have no pain in the ankle. Three weeks ago I had pain in the knee. I now only have knee pain when I am under load. The exercises I am doing really show me how week my glutes are, in particular, the right glute. I am not saying massages are a waste of time, but in my case they were. I spent a lot of time and money on massages and physio over the last 6 months with no improvement.

Recently I had a chat with former SRC member and now a Maroochydore triathlete Sarah Pye. Sarah has a good understanding of the path I should have taken and where I should be now.

Sarah shares her knowledge and experience here in her blog, Expressions of pye, it’s all about the glutes. All of the exercises in Sarah’s blog are the same as the ones I have been shown. Just pay attention to technique. Feel free to subscribe to Expressions of pye.