SRC E-News July 3

It’s been a quiet fortnight for SRC. Training is continuing until further restrictions are eased. A massive thank you to Chris, Norah and Sam for their efforts running the training session. With the weather still getting cold, don’t forget to visit our sponsors and supporters, wether for warmer clothes, health and healing, new gadgets or just a snack. Remember to support those who support us. Happy running Mathieu

News on races

This Sunday would have seen the running of the Gold Coast marathon. This is the most attended race for SRC outside Victoria. I know some runners are running it as a virtual run this Sunday.

Sam and Tara are away this weekend on an adventure as only they can plan. In other words, I have no idea what they are doing. As I have trained for 16 weeks for the Golda Coast half marathon I have decided to run my race on July 12 due to my paces being away this weekend. I will have more on this and other virtual races that Sam, Tara, Jacqui, Taren and I have been involved in, in the next newsletter.

But as I head towards taper week (10 days) I plan the race inside my head. My aim is not to feel like you have to bank too much time early on. A trap that some runners get into is they believe they need to put in as much effort as possible initially to allow for slowing over the final 5k or so. I’ll rely more on my preparation and ability for this will allow me to maintain a constant/realistic pace all the way. I have 16 weeks of good training behind me. That’s what will get me across the line. Bring on July 12!

Sweat Vs Steam – The SvS Committee are still working hard to prepare Sweat vs Steam to be held on Sunday 20th September 2020, we will keep monitoring Victorian health advice and relevant restrictions leading up to our proposed date and provide updates via our Facebook page to keep you informed.

Melbourne Marathon Festival – It’s still on October 4, 2020

More detail in the Calendar below.

Runner Profile

Helen Reynolds 

I’m 44. I started running when I was 26 thanks to my little sister Bec. She came down to visit for a week and dragged me out. We started with 100 metre run/ walk intervals and by the end of the week she had me running a full km.  I remember being so thrilled that I could run that far. That’s where my love of running started. Soon after I bought myself a three year subscription to Runner’s World Magazine which was lucky because the next few years were full of pregnancies and babies so reading and learning about running was often all I could manage.  My first race was the first Run with the Kids in 2006 which was 14 kms at the time.  I remember the stinging chaffing and aching muscles at the end but the more than that the fun and sense of achievement.  I decided if I could manage to run 14 kms I could do the Great Ocean Road half marathon the next month.  The Great Ocean Road half is actually 23kms and is very hilly so it was pretty crazy to attempt but I loved it.  My sister Bec came down from Queensland to look after my 11 month old baby and 2 year old toddler while I ran, she even took them to the course to cheer me on in the pouring rain and gusting Antarctic winds.  When I look back at that time I’m pretty impressed with my effort, I did most of my training on the treadmill at the gym while the kids were in the creche or pushing them in the pram, it was always by myself when I could grab a moment.  After completing the Great Ocean Road Half I decided I would commit to completing one half marathon every year until I’m 70.  So far I’ve done that and a lot more.  I went through a few years of entering as many events as I could, Craig would ask when I picked a holiday destination “so what’s the race?”  I’ve settled down a bit since then but still enjoy doing events.  In the last couple of years I’ve done quite a few trail runs. The Convicts and Wenches Trail Run along Tasmania’s stunning north coast with a bunch of girlfriends and the Monster trail half marathon in a gorgeous national park in upstate New York with my husband Craig, stand out as two favorites.  My PBs are 23 minutes 39 seconds for the 5km and 1 hour 51 for the half marathon, they were way back in 2014 and 2015 though!  Do non-event PBs count?  I’m not sure, last month I ran my own marathon in 4 hours 29 minutes and 56 seconds which was a PB by 45 minutes.  It was fast enough (by 4 seconds!) to qualify me for the 56km Two Bays Trail Run which is on my bucket list, but I missed out on a spot when the event filled in 17 minutes just as I’d got to the payment page.  I have my fingers crossed there will be more spots open up before the race next January. One of my goals for last year was to get my Parkrun time back under 25 minutes, which I didn’t quite manage, so I still have that to tick off.  More than PB’s, what I’m proud of is that I’ve been a good role model for my kids and I’ve inspired non-running family and friends to give running a go, I’ve even got some of them hooked like me!  For the last 10 years or more I’ve had a wonderful bunch of friends to run with and it’s the chat and catch up that I enjoy as much as the exercise.  Garlic bread or garlic pizza? Neither give me a nice glass of red wine and a good curry thanks.

Image may contain: 1 person, smiling

The following is from Kathy Fuller

Hey SRC crew – Just a shout out here for Dani McLaren who may be known to a few of you. Dani did the 777 with Narelle and I back in 2016 .. and has continued to run the 777 every year! – Dani is now Shepparton based Primary School teacher – She is an amazing gal and super courageous. Dani is currently doing the 777 this week (Virtually) .. however she amped it up starting last Saturday and is running 9 marathons in 9 days finishing this Sunday! Due to the increased COVID restrictions she is now unfortunately unable to run her final legs in Melbourne with family and friends – So be awesome if any of you are out and about this Sunday morning – as Dani does her final league based on the Shepp mara course – starting around 7am – so if you see her please jump in and run a few laps with her – Its a super human effort particularly without the usual support crew, drinks stations etc – 💜💪🏃‍♀️9️⃣

Image may contain: 1 person, smiling

Race Calendar – Physically Distant, Virtually Together

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

SRC E-News June 19

Shepparton Running Festival update

The Shepparton Runners Club have been faced with one of the most difficult decisions in the history of our event. It is with deep sadness that due to COVID-19, we announce the cancellation of the Shepparton Running Festival, scheduled to be held on 22 & 23 August 2020.

We know that this news is an enormous disappointment, not only to our participants, but also to our stakeholders, partners and our volunteers. We know many of you have grown to know and love this event, because many of you return year after year and we thank you for your support.

The process we went through to make this decision meant that we looked at several scenarios. We examined the information from the Victorian State Government that we have now and together with Greater Shepparton City Council we tried to predict what Covid-19 restrictions would look like in late August and then there’s the scenario of a second wave and restrictions staying tight.

We considered control measures such as a reshaped start, finish line and course. Spreading races over two days and even what our aid stations would look like. What we do know is information and predictions will keep changing as there are still so many unknowns until we are clearly on the other side of this pandemic.

We had to consider our financial situation and that of our sponsors. The risk to our local community and if they are ready to receive visitors and the liability of a COVID-19 outbreak. We know we have a responsibility to reactivate our economy, however August was approaching fast.

We would like to thank all those who messaged us and got in touch to tell us how keen you were for our event to go ahead. We know this news is disappointing. We now look towards 2021 when we will have a new AIMS certified course and we make sure there is enough room for everyone.

Your sincerely,

Mathieu Ryan
Committee President
Shepparton Runners Club

Runner Profile

Kate Dainton

Kate Dainton, 40 years old.

5km- 20:56 secs

10: 46:14

Half: 1:41:44

Marathon: 3:42 

What initially got you into running?

I got into running to get out of the house! It was a challenging time in my life a few 

years ago, and I shuffled out of my driveway for 1km. I had never run before I even got laughs when I told my friends. I then got up the courage to try park run after a cocktail commitment with a friend and worked hard for weeks to get a 30min PB. 

What other sporty activities do you participate in?

I do yoga & some strength work at home. I’ve been bouncing on ‘bluey ‘the big gym ball while working from home. His kind of turned into Wilson from castaway during iso. We do lots of family rides and I feel mum taxi is an activity right? I seem to be quite invested and it’s consistent! 

What good running and training tips have you discovered that may help others?

Turn your watch on clock mode and just run on feel. Numbers, time, pace are not 

always reflective of where you are at. More stress then probably a higher heart rate! Tune into the WHY of your running do it easy and happy. Also, I have been practicing mindfulness running where I run on my own and nothing in the ears. I think this helps with sitting with discomfort of the body and mind and builds confidence 

When your backyard pizza oven is up and running, what will be your mainstay pizza?

Tough question! These are on my list for this week’s long run reward *Roast pumpkin, pine nuts, buffalo cheese, rocket, and parmesan 

* Pork and Fennel sausage, spinach, chilli, caramelised onion, and mozzarella cheese 

Tatura it’s a great place to live for Dainton pizza and Strava segments! 

Which events are you most looking forward to restarting?

I did my first trail run in January and loved it. It makes you feel like a kid at heart as you leap & dodge with no pace to catch. The vibe is different to road running. Look up Lucy Bartholomew she is a legend. I’m looking forward to hitting the trails that is out of my comfort zone whilst trying to not face plant. 

Come join me! 

Preview
Kate Dainton

Interval training builds speed and endurance

Interval training has been used by athletes for years to build fitness. Interval training combines short, high-intensity bursts of speed, with slow, recovery phases, repeated during one exercise session. An early form of interval training, fartlek (a Swedish term meaning “speed play”) was casual and unstructured. A runner would simply increase and decrease pace at will.

Today, athletes use more structured interval training workouts and high-intensity interval training (HIIT) to build speed and endurance. This variation of interval training and speed work can be a simple or sophisticated routine, but the basics are still the same as the original fartlek training.

Here are some sessions I have been doing outside Tuesday’s club sessions.

4 x 4 mins 1 min Standing recovery (SR)

6 x 500 mtrs 1 min SR

4 X 1KM 1:30 SR

2 km x 2 with ample recovery. ( Last Thursday Taren and I did this one. We allowed 1 min recovery. Afterwards we agreed that 2 mins recovery would have been better.

Every 3 weeks or so during my training plan I will add in the following session.

50 mins with the last 10 mins solid pace. Ideally you will start your last 10 mins from the same spot each time. Hopefully over time you will finish further down the path clocking a bigger distance.

Confessions of a podiatrist with heel pain and her tips for runners with heel pain
Running Mums Australia has a three part post where a podiatrist talks about heel pain and how to deal with it; read Part 1, Part 2 and Part 3.

Race Calendar

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

SRC E-News June 5

Uniforms have been restocked and are ready to keep you warm on your winter runs. If you’d like to purchase something from the highly fashionable SRC Purple and Gold collection send Melanie McAuliffe or the SRC message and we’ll arrange collection. 🏃🏼‍♀️ 🏃🏽‍♂️ 🥶 ❄️

ALBURY WODONGA’S VIRTUAL RUNNING EVENT:
Parklands Albury Wodonga’s annual Riverina Trail series event will be held virtually this year.
Event Development Ranger Sean Greenhill said during the coronavirus pandemic it was important that the June to October annual fundraiser be held in some form to keep “momentum”, the five trail event series raises money for local land management works.
Mr Greenhill said the “virtual” element of the event meant those who took part can race solo and forward results to event organisers. This year’s trail runs include Albury Ranges, Mahers Hill, Huon Hill, Federation Hill and Mt Baranduda.
Trail runners Luke and Lauren Preston have participated in the event for the last few years and are looking forward to running it virtually this year.

The Role Hips and Quads Play in Proper Run Form

Running requires many parts of the body to be working in unison, from our feet to our core to the way our arms and legs swing. Mastering the optimal run form for performance and injury prevention is a never-ending endeavor. This article will break down what should happen at the hips, and discuss the importance of producing forward momentum from the glutes, achieving hip extension, and optimizing posture. 

More info here

Runner Profile

Katherine Hallam

Image may contain: 1 person, standing, shoes and outdoor
Katherine Hallam

Age 34.

5km pb 39:23 a long time ago before SRC but currently 45.47. 

What is it that drew you to running and joining the SRC? Matt and Justine started me on Parkrun when Will was a baby and I just did parkrun for a while. I was scared of the SRC as I’m not a natural runner. Then last year Sam was volunteering in my classroom and mentioned the My 5k Finish Line. So I bit the bullet and joined that group and loved hanging out with Sam, Tara, Steve, Taren, Jacqui and Alice. The encouragement I got from everyone to try helped a lot so after the Shepparton Running Festival I joined up! 

What events have you participated in, and are there any you would like to repeat? Shepparton Running Festival 5km, Four Vines 5km, Wangaratta 5km, Mother’s Day Classic 8km and RunRona 5km. I would like to do Four Vines again and hopefully it’s not so humid! 

How has the lockdown affected your running? My planned events of the 5km at Gold Coast Marathon Festival and the O’Keefe trail have been cancelled 😟 but I have kept training! When I was teaching remotely running a few times a week kept me sane! 

Tell us your favourite pizza toppings. I love the Baa Baa at Fryers Food Store but do enjoy a capricosa and good old Hawaiian! Pineapple goes on certain pizzas!

What are your future plans or hopes with running? I would like to get back under 40 minutes for 5km by the end of the year and ultimately run a 10km. 

Run Calendar

It seams like a lot of races are going virtual. Some are your well know races. Others are new ones, like the Covid-19 Battle last weekend. It was a half marathon starting from Lake Victoria in our case. The results were Sam 1:48:57, Tara 2:10:30 PB, Jacqui, Taren, and Steven 2:28:30. This was a PB for Jacqui and Taren’s longest distance.

With social distancing rules being eased and travel restrictions also being eased we are looking at traveling to local trails between Rushworth and Warby Rangers. If you want to come along have a chat to one of us (maybe Sam) and we can let you know what is being organised.

Melbourne Marathon still going ahead.

The 2020 Melbourne Marathon Festival is being held on Sunday the 4th of October. More than 35,000 competitors will participate in this awesome event, finishing with a lap of the MCG’s hallowed turf after passing many of Melbourne’s famous landmarks en-route.

The festival features distances for all ages and abilities making it a great family friendly event. Events include the Melbourne Marathon (42.195km), Half Marathon (21.1km), 10km Run, 5km Run and 3km Walk.

Even Gold Coast has gone virtual

Register now: http://goldcoastmarathon.com.au/virtual

It’s free for runners, wheelies and walkers of all ages and abilities to join and there are six distances on offer to complete from 1-31 July:

Village Roadshow Theme Parks Gold Coast Virtual Marathon
ASICS Virtual Half Marathon
Southern Cross University Virtual 10km Run
Gold Coast Airport Virtual 5km Fun Run
4km and 2km Junior Dash

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

SRC E-News May 22, 2020

SRC Update

Hi SRC members,

It has been a while since we have given an update regarding the clubs plans and training. The safety of our members has, and will always be our first priority. The committee have been discussing what is our road back to training with COVID restrictions now beginning to ease.

With Victoria beginning to ease coronavirus restrictions, the SRC Committee advises that all organised training sessions will remain suspended for the time being.

The Victorian State Government has stated that under the changes, it means that there will be five reasons to leave your home:

• shopping for food and supplies that you need • care and caregiving • exercise and outdoor recreation (groups of 10) • work and education – if you can’t do it from home • visiting friends and family – if you really need to

While there is no official club training, members can still train together in small groups of no more than ten, and there will be obviously physical distancing and hygiene arrangements as well as common sense. If you can, download the COVID-SAFE app, and remember who you run with.

Be safe, cautious, appropriate and stay home unless you need to leave as per one of the approved 5 reasons to leave your home.

The SRC Committee will reassess the situation as changes arise and make announcements as required.

Thank you,

Mathieu Ryan

President

SRC UNIFORM

Our SRC uniforms have arrived. If you have pre-purchased an item and wish to collect it, or wish to purchase a new items, please send us a message via Facebook, or email us and we work out a collection point.

Runner Profile

Taren Kirby

Image may contain: Taren Kirby, smiling, standing

Taren Kirby

Age 38 

5km PB- 29mins

10km PB – 1hr 2mins

21km- yet to complete doing a virtual in a couple of weeks 

42km- this will never happen, unless u count the 42kmin42hours then I’ll take that. 

I’d been running on and off for a while nothing too serious though mainly on the treadmill.  Last June I stumbled across Tara’s 5km Finish Line program and decided to sign up. AMAZING!! Is all I can say… We trained with Tara and Sam for 6 weeks then completed the 5km at last year’s Shepparton Running Festival. At the end of the program Tara and Sam talked us into joining the Runners Club and since doing that it has completely changed my life! Running has quickly become my most favourite thing and I also love the friendships I have made. I’m so grateful for Tara’s program (I think it should become a yearly thing for runners starting out). 

From then on I signed up for a couple of events. I trained with Jacqui and Steve to do 10km at the Four Vines event. Come event day it was humid and sticky and the worst I’ve ever felt running. I hated every second of it!! Haha! Steve yelled (literally) words of encouragement to get me across the finish line! Thank God he and Jacqui were there otherwise I would’ve given up. Finally finished to achieve the 10km and felt proud because I’d never thought I’d ever run that far. So bring that event on next year!! 

My favourite spot to run is anywhere really as long as there’s no hills! Bloody hate hills. I’m pretty flexible when deciding where we run. And as long as I #beatsteve I’m happy haha!! 

I think dessert pizza is legit! Dessert and pizza of course they go together!!  

Coming up I’m just planning a couple of virtual events. I’m bummed that my first 21k will probably be achieved doing a virtual. I was planning on doing it at Shep Running Festival so excited to see if that still goes ahead. 

Image may contain: 2 people, including Steven Trevaskis, outdoor
Image may contain: 1 person, playing a sport, shorts, sky, outdoor and nature

SRC Fartlek competition

Create your own Fartlek session – Best 3 as voted by you will be done at SRC Training

Ever thought…. Not this session again, I could make a better session than this!

Well now is your chance!

You get to decide the name, reps, time or distance on or off, plus you get to run it. Post your new session to strava once you’ve run it, and share to the SRC social page. Members will vote on their top 3 and we will do these at training once we get back. The session with the most votes will win a voucher from one of our valued sponsors.

Rules:

Open from Saturday May 23rd, entries close Sunday May 31st at 6pm

You must run and post your session to strava and share on the SRC Social Facebook Page

Try and be original, we all know what Mona Fartlek looks like, so don’t just add an extra 15 second rep and call it something else…

Try and make it something we can all do on a Tuesday night

You can enter as many times as you like, just remember you must have run the session yourself on strava

SRC Trivia night

SRC Trivia Night

– by Sharleen 

On the 8th of May at 7pm SRC Members had the opportunity to test themselves with our very first virtual trivia event. 

This saw Tara, Sam, Mel, Norah, Laura, Stuart, Matt, Justine, The Reynolds family, Steve, Sue. Kylee & Katherine compete for the coveted prize of SRC Bath Salts (may or may not improve performance) and the title of Trivia Champion.

The competition was fierce with tensions high in a battle of wits and brains but after 9 brutal rounds of multiple choice questions with some bonus rounds thrown in Sam Daniel came out on top (with much protest from some not so graceful non podium finishers). 

Thank you to everyone who took the time to attend, to Debbie and Chris for helping me out so much with the organisation and running of the night, I couldn’t have done it without you both.  

In a time where we are facing such uncertainty and change it is reassuring to know that the spirit of family, support and togetherness that makes our club so unique and such an amazing thing to be a part of and to contribute to still remains so strong. 

Gold Coast Marathon 2020

Statement from Events Management Queensland

20 May 2020

The 2020 Village Roadshow Theme Parks Gold Coast Marathon has been cancelled.

Today we confirm that the most difficult decision in the 41-year-history of the annual Gold Coast Marathon has been made.  

When we issued a notification of suspended planning almost two months ago, we held genuine hopes that the opportunity to deliver an event as scheduled in July would present itself. 

The Queensland Government’s strong approach to addressing the COVID-19 threat which includes restricted gatherings, reduced travel opportunities and a declaration that the Queensland Public Health Emergency has been extended to 17 August 2020 makes it impossible to deliver this year’s Village Roadshow Theme Parks Gold Coast Marathon on the weekend of July 4 and 5. 

The team at Events Management Queensland are custodians of an event which has a global following. We are passionate about delivering a world class marathon event, just as you are passionate about experiencing a world class marathon event. We share the disappointment that there will be no Village Roadshow Theme Parks Gold Coast Marathon this year. 

Our focus is now to the future. We have started the work already with our valued government and strategic partners, sponsors, and stakeholders to make sure the 2021 edition scheduled for 3 and 4 July will be a very special and memorable event. 

Work has also been undertaken in developing an exciting free virtual running event this July and we will release details very soon. 

To those runners who have already registered for the 2020 Village Roadshow Theme Parks Gold Coast Marathon, we will contact you directly regarding the processing of registration fee refunds. 

Feature run of the week

WEBSITE TO THE ABOVE VIRTUAL RUN

Race Calendar

I’ve just updated the running calendar, I’ve only done until the 30th of August purely for the fact that everything is still so up in the air and even though some events later than that are saying they are still running, even some in June and July are making no mention of changes I just feel that it would be irresponsible to encourage our members to be travelling to other towns for events when we just don’t know what is going to be happening next week, let alone next month. So the one’s I’ve included are still all virtual events, and more of the one’s that I feel our members would want to support or get a challenge from, or the bling is cool.

And as always please check the official race website before traveling

  • Sharleen Batchelor
Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

Until next week

Keep safe, healthy, and happy. Don’t forget to breathe.

SRC E-news, Light at the end of the tunnel.

Its an amazing run world we currently live in with so many options to keep us motivated and engaged.

Now more than ever we need to dig deeper to find motivation and inspiration to run. Our races have been cancelled, we cant run in groups with our Run – Buddies, and for many of us we cant get out and run our favourite loop, course or track ….. its a very different running world we are living in.

Every week there seems to be a new virtual challenge that pops up around the world for us to attempt or be part of – and this is awesome. In a strange way it seems like there is more motivation for us to get out and run …albeit solo.

Hopefully on May 11th some of the social distancing restrictions will be lifted or eased. What have you been doing to keep yourself fit and entertained.

Jacqui, Taren and I socially distant from Sam and Tara have a few races planned or completed.

Last weekend from Friday May 1. at 6pm we set out to run 42.2 km in 42 hours. We would finish mid-day Sunday May 3.

We also have a Covid-19 Battle virtual half marathon planned. It has to be done in one run between March 26th and June 26th . If you download the app JomRun you will find this event and many others. You will need to click on the Malaysia tab to get entry details.

Of course both these runs have bling

Chelsea, Cate, Chris H. and I are running around Australia. Starting at Canberra heading anti-clockwise towards Sydney before running to Brisbane and continuing. At every capital city you receive a stubby holder. This is done through the Run The World App.

This is where we are up to starting this year. Chris is actually in W.A. as he started a few years ago. The rest of us started in 2020 the year of lock down.

What the club has planned.

After a successful Ask The Coach Q & A and create your own running event and report on it we have more on offer. Today (May 8) Get your thinking caps on so you can challenge yourself and have a laugh with the first ever VIRTUAL SRC TRIVIA NIGHT brought to you via Zoom straight to the comfort of your Loungeroom.

Hope to see all of you there.

Topic: Shepparton Runners Club Trivia Night
Time: May 8, 2020 07:00 PM Canberra, Melbourne, SydneyJoin Zoom Meeting
https://us02web.zoom.us/j/84635396841

Meeting ID: 846 3539 6841

*Disclaimer: This trivia night has been created as a bit of fun and lighthearted entertainment, it has been done is such a way to be very achievable and provide us all with an excuse to get together as best we can and foster the spirit of togetherness that makes this club so incredible

Runner Profile – Cate Aitkin

Image may contain: Cate Aitken, smiling, standing and outdoor
Cate Aitken

Age: 48

PB’s:    5K –  28:29

            10K – 1hr 3 mins

            Half – hopefully next year

            Full – Does Ekiden count?

Married with 2 children, Liam 20 and Georgia 18 who have both ran with me over the years.

I first started running in 2009, signing up to the Mother’s Day Classic for my mum who was battling breast cancer. I have done every MDC since.

In 2013, after a significant event in my life, I started running regularly mostly on the treadmill or with my close friends, Tim and Shelley Bennett, doing local fun runs.

We entered and won the team event at Sweat V’s Steam in 2015 (my only podium finish!), but unfortunately, I tore my right meniscus during that run.

After a year off, I started back running by doing my first Parkrun at Shepparton in October 2016.

In 2017 I entered my first 10k at Wangaratta, where I met the lovely Kate D and Louise, who talked about the running club and that I should join.

In Nov that year, I met Chelsea during a photography gig and she talked about her running and the Shepp runners club too.

In Dec the same year, I ran into Sam and Tara at Hobart Parkrun who again spoke about joining SRC. So I thought I better join!

(FACT: I have ran in 3 states with Sam)

In 2018 I joined SRC and finally learnt how to run without aggravating my old knee injury. I also began incorporating strength training into my routine in 2019.

My biggest highlights all fall in the last 6-8 months:

  • I have beaten every one of my PB’s: 5K, 10K, Fastest Mile, Fastest K and Echuca Parkrun
  • I have ran with my brother, daughter and son at various events (my brother is so much more talented at running then me!)
  • I surprisingly won the Tom O’Halloran Veterans Award at SRC last year.

The plaque hangs on the wall next to my medals and I feel very honoured.

J J J

My goals for 2020 – keep running!

Best Pizza – Roast vegies and feta J

Best advice: Not every run is a race.

I will never be a fast runner or get a podium finish, but I keep running to beat my own times, be part of a running family and have a chat with my running buddy, which makes me feel  better when I’m finished so I can say “I did that”. J

Our sponsor is still opened

Intersport Shepparton is now taking pre-orders for Fight MND Big Freeze Beanies!

Orders yours today and get behind a great cause!

All proceeds of sales goes to @fightmnd 💙

#intersportshepparton #theheartofsport #fightmnd #bigfreeze6

Mothers Day Classic – Shepparton

The Mother’s Day Classic in Shepparton, Victoria is one of many fun runs throughout Australia on Mother’s Day on Sunday, 10 May 2020.

The Mother’s Day Classic will be a 4km or 8km Virtual Run or Walk in 2020 due to the COVID-19 Coronavirus. Please refer to the event website for further details.

The course follows the walking paths around the scenic Victoria Park Lake and Yanha Gurtji River Paths.

The Mother’s Day Classic remembers those who have been affected by or who are living with breast cancer and raising money for breast cancer research.

Mothers Day Classic Website

Image may contain: Christopher Nicholson, Kate Dainton, Mathieu Ryan and Steven Trevaskis, people smiling
MDC pacers from previous years.

Race Calendar

Image may contain: possible text that says 'Travel plans in 2020 be like: Expectations Reality'
Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

Have a great running weekend while observing social distancing. And remember to support our sponsors.

SRC E-News April 24. Five weeks in lock down

King Island Imperial 20 By Rosalie Smith

8th March 2020

Better late than never and since no-one will be submitting any race reports due to Covid-19, here’s a rundown on the King Island Imperial 20 we attended on the long weekend in March 2020.

In its 26th year, the King Island Imperial 20 is a 32 km race from one side of the island to the other (coast to coast), starting at Narracoopa and finishing at Currie.  Our son Robert and his wife Tamira (Maize) and children live on the island and Rob and Maize have been on the committee for the event for the past few years.  The event brings people from all over Australia, many who have competed in the event multiple times.

Part of the weekend’s itinerary is a Carbo Dinner on the Saturday evening and this year’s guest speaker was none other than Liam Edwards, who spoke of the events of the past 6 months and his achievements of getting back on the bike as well as his goals still ahead of him.  Liam had also addressed the Primary School children on the Friday morning and a group of the Senior School students on Friday afternoon who were undertaking Driver Education as part of their curriculum.

Liam was accompanied by his mother Nadine and sister Breanna for the weekend.  Good old King Island hospitality (total population approx. 1,600) was seen first-hand as Rob and Maize put us all up in their house – their children are used to giving up their beds for mainland guests!  We managed to fit in a lot of sightseeing around a lot of the Island in a few days, including the cheese factory, Cape Wickham Golf Course, some beautiful beaches and lots of ship wreck history.  We were fortunate with the weather, the best Larry and I had ever experienced over there.

Porky’s Beach on the Saturday afternoon proved entertaining although none of us put our hands up to enter these races.    First up was a ‘dash for cash’ whereby you had to nominate your time to run a 3km course along the beach.  Watches and technology weren’t allowed.  The one to finish closest to the nominated time was the winner.  Next up was the infamous ‘nudey run’, females first followed by the males.  A 200 metre run along the beach and into the (cold) water.  Record numbers this year but we were all happy to be spectators!  We saw backsides in the distance and there were butts of all ages and sizes.

Liam, Nadine, Larry and I had signed up to take part in the 32km relay run.  Larry had to withdraw due to injury and Rob found us a fill in on the Thursday night, his workmate Tristan.  The team was, in order of legs, Nadine, Tristan, Rosalie and Liam.  The course itself had some tough inclines and the start of the race saw King Island weather at its best, wet, wiley and windy.  Nadine tackled the first leg and did her usual amazing thing.  We drove past her as she was tackling the incline and she was running strong and determined.  Liam rode beside her on her leg, the bike being nothing like any he would be used to riding, dragged out of Rob’s shed and not in great condition.

Tristan tapped in to start the second leg and did himself proud, especially since he’d only had a few days’ notice.  He also had mates in other teams so honour and smoko bragging rights were also at stake. Me next and I probably had the best conditions of the lot.  The weather had improved and my leg had gradual inclines and a shorter distance than the others.  I was ready for a big sprint at the end, only to find it was the end, a good 600m shorter than 8km.  I was happy with my consistent pace and was spurred on by all of those that I passed.  Yes, I passed people, 32km walking competitors but I did run past people!

Liam took over from me and did the fourth and final leg.  Certainly an athlete be it on the bike on foot, he took off like a rocket.  He hadn’t been training for this specifically but managed to keep to the pace that he had thought he would do.  The final kilometre involved a steep downhill to the harbour and then back up the same to the finish line in the main street of Currie.  He did a cracking pace but he sure did feel it the next day.

Our unofficial splits were:

Nadine                 Distance:  8.01 km           41.08

Tristan                  Distance:  8.09 km           37.55

Rosalie                  Distance:  7.4 km              43.36

Liam                       Distance:  8.4 km              34.58

Our combined times were enough to get us the first mixed relay time over the line and a podium finish! A first at a podium finish for me so pretty happy with that. 

This year’s event saw record entrants.  The weekend finished off with a Recovery Dinner on the Sunday night where awards and life memberships were handed out.  It was lovely to see how long time entrants were recognised as well as the many friendships that have been formed over the 26 year history of this unique event.

King Island is a place we get to visit often having family over there so it was nice to be reminded of the innocence of everything by the reactions on the faces of Nadine, Liam and Breanna by the local customs (make sure you wave to oncoming cars) and simple lifestyle (crayfish to take home).  Travis was unfortunately unable to take the trip due to work but lucky for him Nadine and Breanna don’t eat crayfish.  Yes, leave your keys in your car and don’t lock it.  The locals can pick the tourists easily by the locked cars.

Given we are able to travel on the long weekend in March 2021, I’m looking forward to entering the 32km run and completing the course solo.  Other events include a 32km walking event, either 16km or 8km relay, an 8km event and children’s relay events.  Introduced this year was a pram pushing event. My only regret is that we haven’t entered this event years ago and I certainly recommend it as a ‘bucket list’ event.  

Some interesting facts:

  • Course record for fastest female – Amelia Aslanides (2017) – 2:03:47.3
  • Course record for fastest male – Steve Moneghetti (2002) 1:37.48
  • Birthplace of Stewart McSweyn – Commonwealth Games Representative and 10,000m record holder
  • Greek Ultra Marathon runner Yiannis Kouros ran from Currie to Narracoopa for his warm up run. (just because he could)!

2020 winner was Vanessa Wilson who won in a time of 2:02:20.1  She had only been doing distance running for the past 12 months or less from memory.

Anyone thinking they might like to tick this run off their bucket list, please speak to either myself or Larry.  We’d be happy to help with possible accommodation, recommended flights etc, or what else you might want to see and do on King Island.

Happy isolation reading everyone!

Rosalie Smith

Runner Profile

Grace Smith

Grace Smith, aged 18 and PB’s include;

Mile: 7:21

5km: 29:09

What got your interested in running? Signed up for my first tetrathlon (swimming, running, pistol shooting and horse riding) and knew I needed to improve my running skills  

Do you have any plans to complete any events once things start up again? Probably complete my first tetrathlon, any fun runs and days the club hold.

What running product/technique has helped you? Coach Chris and the whole SRC Family  

Are frozen supermarket pizzas even worth? I don’t eat pizza, so it’s up to everyone else. Tell us what you do when you aren’t running with the SRC: I’m working (milking cows and riding/training racehorses), swimming, studying (Diploma of Building and construction) and sleeping

Training

Are you looking for a strength routine to include in your training? Starting Wednesday 23rd April we will release one of my tried and tested strength exercises each day. There’s six in this series and you can do them from the comfort of your own home. Cheers, Chris

All these can be found on the SRF Facebook page

The O’keefe – Ekiden

SRC Sisters (our girls team)

Last Sunday was supposed to see the SRC Sisters complete the Ekiden Relay in Heathcote. We all had highs hopes of maintaining a 4’45” pace across all legs and were in peak form. Bummed when current circumstances saw the event cancelled we decided to keep the spirit of the race alive and do it anyway. Across the weekend from Friday through Sunday we all completed our leg solo and posted our results and finishing photos in our messenger group. It was fantastic to see every ones encouraging and congratulatory comments with each post, including the words of encouragement from Kylie who was sadly sidelined due to injury. It suddenly didn’t feel so sad that we hadn’t done the actual race as we’d still completed it together in spirit and therefore as a team in a very respectable time of 3 hours 22 minutes “with change”. I loved the will do attitude and the positiveness that radiated from the girls we definitely kept the SRC spirit alive and I am proud to have been part of it. A huge thank you to Nat, Amanda, Kate D, Kate F and Norah for an amazing virtual race, and to Sharls who stepped in last minute to fill the gap. You girls Rock! Bring on the 2021 relay!

Virtual Mothers Day classic

If you haven’t already heard, Mother’s Day Classic is now VIRTUAL, and we’re inviting YOU to join our community!

We’re challenging you to walk or run 4km or 8km in your local area on (or before) Sunday 10 May. 

MDC gives you the opportunity to keep fit, maintain a healthy lifestyle and stay active in your local area.

Race Calendar

Physically distant, virtually apart.

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

Butternut Pumpkin w. Persian Pistachio Pesto, Feta & Pomegranate

For the Butternut Pumpkin

  • 1 large Butternut Pumpkin quartered lengthways (skin-on) and seeds removed
  • 4 tbsp olive oil
  • Sea salt and freshly ground black pepper
  • 150 g feta
  • 100 g pomegranate seeds

For the pesto

  • 100 g shelled pistachio nuts
  • 70 g parmesan chopped into rough chunks
  • 100 ml olive oil
  • 1 small bunch fresh coriander
  • 1 small bunch fresh parsley
  • 1 small bunch fresh dill
  • 1 red chilli
  • 1 lemon juice only
  • 2 tsp sea salt
  1. Preheat the oven to 200C and line a baking tray with baking parchment.
  2. For the Butternut Pumpkin, rub each wedge of butternut Pumpkin with oil and season generously with sea salt and black pepper. Place on the lined baking tray.
  3. Roast the Pumpkin for about 45-50 minutes, just until the edges have begun to brown slightly (you want to blacken the edges a little to give them a nice chewy texture). Check the Pumpkin is cooked by inserting a knife – if it slides in easily the Pumpkin is cooked.
  4. For the pesto, add the pistachios and cheese to a food processor. Pulse to break them into small pieces and add enough olive oil to slacken the mixture to your desired consistency (you may not need all the oil). Add all the herbs, the chilli (if using) and lemon juice. Pulse again to combine the herbs and add a little more olive oil. Season generously with sea salt and give the mixture one last pulse. Taste the pesto, to make sure it has enough salt and acidity, and allow it to rest in the fridge until you need it.
  5. To serve, serve the butternut Pumpkin on plates, drizzled generously with the pesto. Crumble your feta over the top and scatter some pomegranate seeds over to finish.

Two’s allowed three’s a crowd

Hello SRC members and supporters.

As self isolation continues, it is glad to see many runners adapting to their environments. It is also great to see social distancing being observed by many members. There has been noted increase of public use of common areas such as the lake and botanic gardens, which is great to see the public keeping healthy, but we still need to remember social distancing. There is now the issue around unnecessary travel with Mount Major now being closed to the general public. I now ask all members to act with caution when travelling to their favourite running spot. If you can run within your own neighbourhood, please do.

Coach Chris’ Virtual sessions are still very popular with members posting their sessions online. This is proving to be a great motivator to maintain fitness while we are unable to train as a club, with members posting pictures of their runs and how they went with their training sessions.

Stay Safe and Keep Running

Mathieu Ryan

Training

“High-Intensity Interval Training (HIIT) has boomed in popularity with the general public, particularly in the last few years, but is clearly nothing new in any athletic space. In fact, Sir Roger Bannister was noted as completing “10 quarter mile intervals per workout at close to race pace, with about two minutes of recovery between each interval”. More recently, HIIT has been shown to have beneficial effects on a number of physiological variables that contribute to running performance (muscle buffering capacity, mitochondrial content, capillary density and running economy to name a few). In relation to the study in question, we may guess that the Kenyan athletes were completing a greater portion of their training as short intervals to elicit some of these benefits in the lead up to their major events.

For reference, the Kenyan athletes were completing about 60% of their total kilometres as easy runs, 25% as tempo runs, just under 10% as short intervals, just under 5% as long intervals and around 1% as tests/competitions. For comparison the national level athletes completed close to 70% of their total kilometres as easy runs, 10% as tempo runs, around 6% as short intervals, 12% as long intervals and 2% as tests/competitions…”

Read the full article: https://bit.ly/2w3OLk6

Following the rules

After a week of social distancing of running with no more than one other person most of us were commenting that it seemed like a month since we ran in a group.

It’s great to see runner using social media (Facebook & Strava) to discuss their run and training plan.

And here are some reminders from the Vic Gov website. Remember this is from the government and doesn’t have to make sense.

Can I leave the house to do some outdoor exercise on my own?

Yes, you can leave your home to exercise alone, provided it’s possible to maintain appropriate physical distancing from others. This includes, walking, running, bike riding or other types of exercise, such as yoga in a park.

Can I exercise with others?

You can exercise outdoors with any or all of the people who normally live at the same address as you. This includes walking the dog, yoga in the park or going for a run or bike ride. Always maintain physical distancing when you are exercising with them. 

Alternatively, you can also do outdoor exercise with one other friend or family member who doesn’t normally live at the same address as you, provided you maintain physical distancing while together.

That person can also be a personal trainer if you wish.

Can I meet a friend for coffee? 

Only as part of your daily exercise. Cafés and restaurants are not permitted to offer table service, so sitting down for coffee with a friend at your local café is not an option. Going for a walk with one friend or family member who doesn’t live at the same address as you and getting a couple of takeaway coffees is an alternative, but an online coffee catch-up is the better way to stop the spread of coronavirus.

SRC donated $800 to the Cupid’s Undie Run

Shepparton Runners Club (SRC) members may not have been able to lace up and strip down for a great cause last Sunday, but that didn’t stop them from contributing. Today the SRC donated $800 to the Cupid’s Undie Run, Shepparton, which will go towards the Children’s Tumour Foundation.

Cupid’s Shepparton, race director, Kerry Connolly said, ”I was blown away with the donation. We were sad to not be having our run, but this has lifted our spirits”

Race Calendar

Briefly – Gold Coast July entries suspended. Shepparton August entries suspended.

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

Pan Seared Salmon and Avocado Salsa

For the Pan Seared Salmon4 Salmon fillet‘s – skin on2 Tablespoons avocado oil Click here for my favorite brand1/2 teaspoon garlic powderZest and juice of one small lime Kosher salt to taste pepper to taste For the Avocado Salsa150 g Diced avocado juice of one lime clove Onegarlic minced salt and pepper to taste2 tablespoons chopped corinader2 roma tomatoes diced

INSTRUCTIONS

  1. Heat the avocado oil in a large non stick fry pan or skillet over medium high heat.
  2. Season both sides of the salmon fillet‘s with salt, pepper, and garlic powder.
  3. Cook the salmon in the hot skillet for a skin side down until it it starting to crisp. Sprinkle the lime zest and pour the lime juice over the salmon before turning. Flip the salmon and cook through to your liking.
  4. Remove from heat and set aside
  5. In a medium bowl, combine all of the ingredients for the avocado salsa and season with salt and pepper to taste.
  6. Serve salmon fillet’s topped with avocado salsa

Remember Coach Chris post training sessions on line. You are encouraged to post your run on line when prompted by Chris or Norah.

Stay safe, Stay home, unless you are social distancing running with one other.

Virtually not stopping

Hello SRC Members and Supporters,

It has been a week since the committee suspended training and future events until it is deemed safe to return to social gatherings. It was a sad decision to make, but that being said, I must say that I am proud of what the club has achieved during the first week.

We have seen the creation of the SRC 2020 Members group on facebook, which has Coach Chris give training plans and encouraging members to remain active and social. The group is available to paid 2020 members as a way of continuing Chris’s coaching. If you need help finding this group, please let us know.

On Saturday, the club was meant to have the ‘meet and greet’ at the terminus, but due to social restrictions, the club went to a virtual gathering where everyone ate, while supporting local businesses, and had a Q&A session with Chris. The night was a success, we had several members join and Chris answered all of the questions submitted by members… except for the running bra which was handballed to Norah.

Training, in the traditional sense, is still ceased until a time when it is deemed safe to return to social gatherings, but for noe, keep going out and getting a run done. It has been wonderful to see the clubs camaraderie during these times through Strava and facebook. Although we are unable to train in our normal group, that has not stopped our running spirit and encouragement for others.

Stay Safe and Keep Running,

Mathieu Ryan

Thoughts on virtual races and the calendar

Personally I have a bit of trouble getting my head around virtual runs. Are they real or not? Do they serve a purpose in these times? But these are unprecedented times. So I guess I am going along with it. And at the end of the day in my opinion these race cancelations are just a first world problem and we have got to do what is best for everyone. So count me in.

As a lot of races in the near future are being cancelled or entry suspended, and they are transforming into virtual runs. Sharleen has been hard at work creating a calendar of the virtual races. Thanks you Sharleen. See below at the bottom of this newsletter.

Cupid Undie Run

SRC members may not have been able to lace up and strip down for a great cause this Sunday, but that didn’t stop us from contributing. Today the SRC donated $800 to the Cupid’s Undie Run – Shepparton 2020, which will go towards Children’s Tumor Foundation.

Organiser, Kerry Connolly said ”I was blown away with the donation. We were sad to not be having our run, but this has lifted our spirits”.

Statement from Events Management Queensland 

In considering the uncertainty of our ability to deliver an event in July, the Board of Events Management Queensland yesterday decided to suspend planning and entry registrations for the 2020 Village Roadshow Theme Parks Gold Coast Marathon, effective immediately. This suspension will be reviewed no later than 19 May 2020, or when a revised public health order provides us with certainty of the future of this year’s event.   

The Village Roadshow Theme Parks Gold Coast Marathon is not immune to the impacts, and the regulations applied by governments to slow the spread of the COVID–19 pandemic. 

Shepparton Running Festival

RACE DIRECTOR NEWS

MARCH EDITION #2
Hi everyone,
We are now all living in new a world and we all have a new normal which seems to change every few days.  There is so much uncertainty at the moment so we thought it was time for us to implement our COVID-19 plan so together we can move forward. 
We are now in STAGE ONE of a three stage plan.  As of Monday 16 March we have PAUSED our ENTRIES until 15 June, 2020.

This means we will not take any new entries until such time as we are confident we can deliver an event or an alternative.
Over the next few months we will conduct regular health checks on our event and update you on 15 June

Interesting articles

How to run safely amid Coronavirus concerns
This article is now a week old, but still looks to offer good advice for how to continue to run outside safely during the pandemic.

Strength and conditioning at home
And to round of this week, Outdoor Fitness has some strength and conditioning exercises you can do at home for swimming, cycling and running.

Virtual Q & A

Last Saturday about 25 SRC members logged into Zoom from the safety of their own home for a Q & A with coach Chris. The Q & A went for over 2 1/2 hours with 60 question answered by Chris. The questions were submitted to Chris via Google Doc giving Chris a change to think of the best answer. A large variety of questions were asked an answered, including diet, training, & injury. I think half the audience were shocked at the price of a sports bra. Special comments from sports teacher Amanda and Nurse Jacqui.

Thanks you to Chris and Norah and everyone who submitted a question.

Warning

Chris Nicholson recently received the following information via email from his work GBCA.

At work we just received a warning to avoid Gemmill Swamp. Might have to be careful, more than normal, when running near there and always run in pairs.

An individual is currently living in a permanent camp in Gemmill Swamp Wildlife Reserve near Shepparton. This person is well known to police and has exhibited extremely violent and aggressive behaviour. Intelligence recommends that staff DO NOT ENTER THE WILDLIFE RESERVE WITHOUT VICPOL PRESENT.

The following is from the CFA via Sharleen.

Pretty much we were told if we crossed the causeway to call the police to attend with us we have since been sent an email that had this picture attached and told that any calls to Gemmills Swamp are to be accompanied by Police and under no circumstances are we to access the swamp area unless accompanied by members of Victoria Police due to a Police matter involving an individual with firearms involvement.

Runner Profile

Image may contain: 2 people, people smiling, people standing, outdoor and nature, possible text that says 'pafkrun shepparton'
Catherine Heard

Catherine Heard

Age 54 

PB 5km 28.45

  10km 1hr 2 mins

Half or full marathon no desire to ever do one.

Married with two adult children, Mathew 28 and Amanda 25. Work part time at Goulb Valley Grammar School Tuckshop and at ACT Curious a counselling business doing admin,

Where did Amanda get her ability?  Not from me!! I am not a runner was always my reply.  I was that kid at school who got picked last and rode horses so I wouldn’t have to exert myself.  I started running in Sept last year, previously I had tried to run but would quickly give up. I would complain that I couldn’t even run 1km without stopping and it was Amanda who said I would benefit from running more and I should join SRC.  I thought I would be too slow to join a running club but the inclusion and the encouragement of SRC members has helped me to face the challenge of doing something that all my life I thought I couldn’t do.  I am proud of my achievements and I have never finished a run feeling worse mentally than when I started, physically yes but not mentally. 

Things I have learnt in my short time of running ;

 Everyone hurts not just me although I wonder if I smile all the time like Tara will it hurt less.  I will only get faster if I train. Amanda can tell on Strava when I take a walk in my run. 

My first every fun run was at Wangaratta – I learnt to check you have the right bib on, take food with me and allow more time to get to the toilet.

My goals for 2020  -get under 1 hour for my 10km and get 100 park runs in Shepparton (29 to go).  COVID19  may have stopped that.  Get mentally tougher.

Best pizza in the world is wood fired roasted veggies with feta washed down with pear cider.

Calendar

Our beloved calendar looks a little different these days, if your event has been cancelled it has been deleted, any other changes have been noted in the dates such as entires or the event being postponed, but don’t loose motivation to train because there are ample virtual runs for you to challenge yourself with. We got this fam!

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

Wash your hands regular, practice social distancing, stay home if and when you can, and have a good weekend.

SRC E-news March 13

Club news

Hey Fam, with the influx of brand new members and the re commitment of our previous members for the new calendar year we wanted to take the opportunity to create an event for us to all come together to get to know each other better while Coach Chris provides us with answers to the running questions we have always wanted to ask but never had the time or were too embarrassed to ask.

So come along to:
the Terminus Hotel in Shepparton
on the: 21st March 2020 at: 6.00pm
For a meet and greet dinner, with meals and drinks available to purchase through the bistro and bar, and the chance to have Coach Chris answer all of our burning running questions.

Just fill out the google docs form below to submit your question before the night so they can all be answered thoroughly, remember the only stupid question is the one you never asked…

RSVP: Monday 16th March

Click here for the link

My 5 km PB at the athletics track

Very good morning on the track
5km in 14 mins 51 secs 🏃‍♂️🏃‍♂️
First sub 15! Huge PB
Thanks Shepparton Runners Club for the event

Image may contain: Nathan Stoate, outdoor

Nathans splits 2:30, 2:39, 2:43, 2:45, 2:46 Average pace 2:41 mins/km

SRC members results and PBs are on Facebook.

The road to Nagoya

By Tara Daniel

I’m moving ok. Body is a bit sore and moving too quick is hard…don’t mention the stairs!!! They are the devil!

At the 10 km Mark I was ok. I had just collected Sam so was chattering at him about stuff. Body was feeling good and I was surprised at how quickly it had passed.

Parkrun was unfortunately cancelled due to another event in the park. But we went and ran the course anyway, there were heaps of runners around which was good, I found the people watching was interesting.

The weather was perfect! Still, cool and clear. It was cold to start with but once the sun was up it was spectacular. By comparison on Sunday (which was meant to be race day) it was icy heavy rain and it was horrible. The perfect weather made the run much more enjoyable and mentally easier.

No pizza in my pillow fort. I had spicy Japanese fried chicken! Which was yum! Then out for celebratory Sake.

Sam joined me at 9 km and stayed with me until almost 40 km. He kept me moving. When things were tough I just tucked in behind him and tried to keep up.

The whole run felt better and easier than some of my long runs. Don’t get me wrong there were moments that were horrible but in general…it was not that bad!

Yes I will do another on

🙂

Congratulations Tara you’re a marathoner! Taras stats for the marathon for every 10 km were as follow 1:11, 2:21, 3:34, & 4:48 finishing in 5:02.

Runner Profile

Image may contain: 1 person, standing and outdoor

Name: Chris Banning

Age: 29

PBs: Mile – 4:59, 5k – 16:49, 10k – 39:25, Half – 1:31:15, Marathon – 4:23:02

How long have you been running, and what got you into it?  

I’ve been running on and off for a little over 10 years; sometimes more consistently than at other times. Right now I’m in a particularly good spot with regards to kms/week and a lack of injuries, but it hasn’t always been so. I was born in the UK and have always enjoyed sports in general, including running. I’m naturally competitive and I found that I was a reasonable cross-country runner at my school in the UK. In my experience, cross-country is very different in the UK to Australia. There’s a lot more mud, it’s a lot colder and wetter and generally it was hated by everyone as we traipsed out on a cold winter morning. I have to say that there were plenty of mornings that I wasn’t too keen on doing it either, but I could relate to something about running on a deep down level and it stuck with me when I came to Australia.

When I emigrated in 2005 I settled down in the outer eastern suburbs of Melbourne. Shortly after I joined the Ringwood Athletics Club, focusing primarily on triple jump and the 800 m. It was a great time to be a part of an athletics club. Melbourne was due to host the Commonwealth Games the following year and we had some great athletes that were hoping to qualify. It was so inspiring to see these men and women at the pinnacle of their respective sports. Meanwhile, I was slowly improving and was hoping to compete at the state championships for my school in the U15 category; however, unfortunately my athletics coach had a stroke while on an overseas tour of Canada and the US. It took a long time for him to even make it back to Australia, by which point most of his athletes were at a loose end, myself included. For a couple of years I drifted in and out of various sports; indoor soccer, cricket, mixed netball and futsal all got look ins. During this time I was still running occasionally, but I had no serious targets. 

I think that my relationship with running truly changed on Christmas Day 2009. We were having a family Christmas dinner at my uncle’s in Eltham with family and some close family friends. My uncle had emigrated to Australia in the mid-90s and had embraced triathlons. They’d become a fundamental part of his life, including Ironman events. For those of you not familiar, the Ironman triathlon is comprised of a 3.8 km swim, 180 km bike ride and then finishes with a marathon. After one too many drinks, he convinced a number of us to sign up to the team event in Busselton, WA, where each leg was completed by a different athlete. So one year later I found myself completing the run leg as I finished my first marathon shortly before my 20th birthday. I was underdone and really should have trained more, but I ticked off a marathon without stopping or walking. The bug had stuck. Since then I’ve explored Tough Mudder, a few half-marathons, a couple of other events and I’ve been at parkrun since August 2015. 

Where is better for running, England or Australia?  

As strange at it may seem for someone who lives in Shepparton, I love running the hills and wooded trails. For me there is nothing better than running around Bright or in the Dandenongs or in the Peak District in the UK. For me it’s not so much one country or another, it’s being able to escape into nature and let my thoughts wander. I love seeing the natural beauty as I explore an area. Give me a ferny trail along a mountain stream that finishes at an outcrop over the surrounding countryside any day of the week.

Got any bucket list runs from around the world?  

I would love to run in the London Marathon. London is a really special city and I grew up looking at that as something that I’d love to do at some point in time. I also studied Spanish at uni, so I could definitely be talked into Barcelona. It’s a gorgeous city and like no other place I’ve been.

Best post-run recovery food?  

This is one thing that I really struggle with. My biggest difficulty at the moment, aside from finding time to train around the kids, is fuelling my body after a long-run. I find that the rest of the day I’m lethargic and constantly going hypo. If you’ve got any suggestions I’m all ears!

What do you think of fresh rocket on pizza?

Sounds great with a bit of lamb and feta!

Best/worst piece of running advice you’ve received?

I remember one of my early athletics sessions in Ringwood focusing on how my arms drove through as I ran. We spent the entire session focusing on maintaining a 90° angle at the elbow and bringing through a loose fist to be level to your shoulder. Whilst those specifics were important when sprinting before a triple jump, the concept of controlling your arms when running has never left me. As strange as it sounds you can drive that extra speed from your arms into your legs!

One last piece of advice…

If I could share one last piece of advice, it would be to never be afraid of change, even if it’s something that you consider fundamental to your running. I ran in ASICS for the best part of 15 years. I increasingly broke down with injuries and spent a lot of money with podiatrists, myotherapists and physios to fix my issues. Ultimately I was recommended by my uncle to try a pair of HOKA One One and I’ve never been happier. New PBs, more running than ever before and no injuries! I’m so glad I tried them!

Race Calendar

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Make it Your Own
Wednesday, 1 January 2020 to Thursday, 31 December 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Pop! Challenge
Wednesday, 1 January 2020 to Thursday, 31 December 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Gold Coast Virtual MarathonWednesday, 1 July 2020 to Friday, 31 July 2020AnywhereEvent WebsiteFacebook Page
Greatest Virtual Run
Friday, 3 July 2020 to Sunday, 5 July 2020AnywhereEvent WebsiteFacebook Page
Weipa Running FestivalSunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page
You Yangs Trail Running Festival 18 - 19 July, 2020You Yangs Event WebsiteFacebook Page
Shepparton Running Festival - CANCELLEDCANCELLEDShepparton, VicEvent WebsiteFacebook Page
Wonderfalls Trail RunSaturday, 29 August, 2020Cumberland River Holiday Park,
Great Ocean Road, Vic
Event WebsiteFacebook Page
Dubbo Stampede Running Festival
Sunday, 30 August 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Sweat Vs Steam06 October, 2020Echuca, VicEvent WebsiteFacebook Page
Ned Kelly Chase Sunday, 25 October, 2020Wangaratta Event WebsiteFacebook Page

Recipes

Homemade Peanut Butter Protein Bars

Time 10 mins for up to 6 bars

Ingredients

  • 1/2 cup peanut butter, or allergy-friendly substitute (110g)
  • 1/4 cup protein powder (I use Vanilla Nutribiotic) (20g)
  • 3/4 tsp baking soda (trust me)
  • 1/4 cup Sucanat or brown sugar (40g)
  • 2 tbsp applesauce (30g)
  • tiny pinch salt if desired (I use 1/16 tsp, and my pb also has salt)

Instructions

If your peanut butter is from the fridge, gently warm it until it is a stir-able consistency. In a mixing bowl, stir the peanut butter and applesauce until they form a smooth paste. In a separate bowl, combine all remaining ingredients and mix well. Pour the dry ingredients over the pb mixture, and stir until evenly incorporated. It will be a little crumbly, so transfer the crumbly dough to a gallon-sized plastic bag. From inside the bag, form one big ball. Still in the bag, roll out with a rolling pin. Cut bars (or portion bars into individual bags and shape them) and put in the freezer to firm. (Alternatively, you can bake these or make protein peanut butter cookies if you’d prefer.) I store mine in the freezer, but you can fridge them if you want softer bars. Makes 4-6 homemade protein bars, depending on how thinly you roll/shape the bars.

ALSO these

😍 Raspberry Muffins https://www.healthymummy.com/…/nut-free-honey-raspberry-mu…/
😍 Choc Chip banana bread https://www.healthymummy.com/6-banana-bread-recipes-you-ha…/
😍 Cookie Dough Truffles https://www.healthymummy.com/…/amazing-healthy-cookie-doug…/
😍 Caramel Cheesecake Bliss Balls https://www.healthymummy.com/…/healthy-caramel-cheesecake-…/

👉 Spread the word…tag your Fun Run mates!!
💪 The Numurkah FUN RUN 2020 starts at St Joseph’s Primary School – Tocumwal Road Numurkah
🏃‍♀️ Registrations & Bib Collection open from 8am – please don’t leave it to the last minute.
🦶 5km & 10km FUN RUN STARTS AT 9am!!
🏃‍♂️ Late Registrations can be done on the day for $45
💪 2km Fun Run will start at 10.15am
🏃‍♀️ 1km Fun Run will start at 10.25am
👍 Singlets can be collected on the day!
🥪 Egg & Bacon sandwiches available.
☕️ Coffee by Emma

See you at parkrun and/or in Numurkah and have a good weekend. Will Nathan break the course record in Numurkah?

Remember the newsletter is now fortnightly

SRC E-News Feb 28

Club News

Sunday March 8th – 5km Day of PBs

Rather than our regularly scheduled handicap, in March we will be giving anyone who is keen, a chance to run a 5km race on the track. You can nominate a time and we will place you in a group of people with similar ability along with a couple of pacers to help you achieve your goal. Details below:

When – Sunday March 8th, first race at 8am
Where – Shepparton Athletics Track
Cost – SRC Members $0, Non Members $5

Questions:

Can I bring my own pacer? – Yes, absolutely and you can pace your friends in multiple races if you like. We just ask that you complete the registration form.

Do I have to be an SRC Member? – No, everyone is welcome to participate.

How many laps is 5km? – 12.5, we will be getting the pacers to count the laps for you, along with having lap counters at the finish line.

Will it be timed? – Absolutely, all results will be captured and posted later that day.

Do I have to run a PB? – No, you are free to run at the pace you wish and chase your own goals

Register Here – https://docs.google.com/…/1FAIpQLSeeeUSVreWui63j4E…/viewform

House keeping

Over the last few weeks and months a large minority of runners have put the idea to me that the newsletter should come out fortnightly. Considering the up take of Facebook and the fact that on Monday this week everyone (who’s on Facebook) knew the results and success the SRC had at Wangaratta the day before.

Therefore the SRC newsletter will be mailed to you on the second and forth Friday of every month. This will be a trial for 3 months. You may also receive a newsletter on a time basis during this trial time.

This idea will be visited and assessed at the end of the trial.

For those that are not on Facebook and feel they may not receive up to date info, I am sure you will agree Coach Chris gives a detailed spiel at our weekly training and that should help.

Runner Profile

Image may contain: 1 person, smiling

Debbie Harvey

Age 63 and I don’t get any older this year.

PBs

5km – 26.27

10km – 56.44

Half Marathon – 2 hours 10 minutes

Or according to Stava I ran 2 hours 8 minutes (2 hours 10 minutes was 21.30km!!!)

Until I turned 55, the only running I had done was when training for hockey at secondary school and some running to improve my fitness in preparation for the Red Cross Murray Marathon (paddling from Yarrawonga to Swan Hill).

When I turned 55, I set myself a goal to run 5kms by the end of the year.  My daughter Christie lifted the ante by invited me to run the Mother’s Day Classic with her in Canberra.  With that in mind I needed to be capable of running 5kms by May, which I did.  Christie was the person to introduce me to parkrun, at Tuggeranong in Canberra.  I loved it immediately and was thrilled when a year or so later I heard that parkrun had started at Shepp. 

I have only been a member of SRC for about 3 years, I think.  It took me a while to feel brave enough to join up.  With my age and limited running abilities I thought I might be out of place.  I need not have felt this way.  SRC are so inclusive and welcoming and friendly and fun.

I am a kindergarten teacher and have been working at Katamatite Kinder for 19 years, which indicates how much I love the job – it’s a great place teach. 

My favourite run has been the half at Shepp festival last year.  I followed a training plan from Coach Chris, didn’t get any injuries and was well prepared and felt great for the whole run.  I just loved it.

With our other daughter living in London, we make trips there every 3 or 4 years giving us opportunities to explore different parkruns which is always great fun.  A few years ago, we especially visited Inverness to do their parkrun (Mairead had told us about it).  At first, we were told by the Tourist Bureau that it was cancelled as the Highland Games were being held at the parkrun park.  We went along anyway and found the parkrun team casually re-routing the parkrun track.  Parkrun commences at 9.30 at Inverness but it was well after that by the time they got organised.  It was all very light-hearted and super friendly.  At the end, the parkrun team admitted that there wouldn’t be any pbs because they had measured it wrong and the track was actually 5.5 km long!  We went along to the post parkrun breaky which was jam packed with jovial parkrunners and warm cups of chocolate.  

Preferred drink with pizza – 1. Cider, 2. Wine 3. Beer, Last. Soft drink (yick!).

Events planned for the year   My two sisters are now parkrun enthusiasts too and we have invented our own family parkrun challenge.  We each have to run parkruns starting with the letters in our names.  To make it harder we can’t use shorter versions of our name i.e. Deborah not Debbie, Christopher not Chris. My sister’s names are Lorraine and Christine.  We are planning a road trip to Renmark as we all need an ‘R’.  This challenge should see us doing lots more parkrun tourism.

Image may contain: 18 people, outdoor and nature
Some of the 40 + strong SRC members in Wangaratta

SRC Smashing success at Wangaratta last Sunday.

It was a day of Pbs, podium, and a team win. Well done to everyone who participated today at Wangaratta, by my count we had 43 runners. It was fantastic to see so much purple and gold across the day with runners in all events from the kids dash through to the marathon. Lots of positive stories to come out of today, Whether it was pacing mates to a PB, running a PB, finishing on the podium, or sharing quality time with your mates and family doing something you enjoy, it’s been a memorable day.

Rural City of Wangaratta COMMUNITY TEAMS winners!
Congratulations to Shepparton Runners Club who win the 2020 team comp. They were the only team to get either 40 finishers or 400 finisher kilometers (They actually got both).
Well done to Thomas Black and Friends who came second, chosen from the random draw. Video of the draw below.
Full team results at http://www.wangarattamarathon.com.au/details/results/

Image may contain: 4 people, including Sam Daniel, Steven Trevaskis and Jacqui Noonan, people standing, shoes and outdoor
Sam, Tara, Steven, & Jacqui ready for the half

Morning session for anyone interested

For those that are after a bit more of a session on Thursday morning we may have something that interests you.

Starting this Thursday the following session will take place in preparation for Gold Coast half and anything in between now and then.

WHO – Jacqui, Taren, & Myself. WHEN Every Thursday 6am WHERE – Changing location. 1. Lake Victoria 2. Lowanna park Kialla

NEXT 4 WEEKS

4 X 4 mins 1 min Standing Recovery (SR) , (+ warm up cool down)

50 mins tempo,

50 mins with the last 10 mins solid

6 x 500 mtrs with 1 min SR.

EVERYONE IS WELCOME

Recovery

The recovery phase begins the moment you cross the finish line. Replace fluids, electrolytes, and glucose immediately. Research indicates that refueling right after an event (within 30 minutes) is ideal because your body is designed to absorb the much-needed energy at a much faster rate than normal. Your muscles are like thirsty sponges soaking up these nutrients. Water and sports drinks should be readily available at the finish, so drink up. The best post-race recovery foods are easily digestible high-carbohydrates like bagels, bananas, and yogurt, and many longer races offer similar foods in the finish chute. Eat some of these foods before leaving the race site. It’s also a good idea to change into dry clothing as soon as you can to avoid getting chilled. Slow walking helps prevent muscle soreness and blood pooling in your lower legs so walking to your car is also a part of your recovery.

When you get home, take an ice bath immediately. Ice baths minimize soft tissue inflammation and therefore help speed recovery. Fill a bath tub with cool water and get in, use enough water to cover your legs and hips. You can have a hot cuppa to keep your upper body warm. Stay in the bath for 10 to 20 minutes. Avoid a hot bath for 48 hours after the race because heat can increase soft tissue inflammation. After 48 hours, you may use heat to help relieve muscle soreness.

PHASE TWO: Day 1 to day 3 The first 3 days following a long distance race are the most crucial to a good recovery. These are the days to take completely off; give yourself permission to sleep in. Don’t run, even if you feel fine. Endorphins mask aches, pains, and even fatigue for several days following a race so runners are often unaware of how they really feel and return to training too soon. Gentle stretching and activities of daily living are enough “exercise” during this short phase of your recovery plan.

PHASE THREE: Active recovery A general rule of thumb for recovery is allowing one day of “rest” for every mile of the race. Don’t panic though, this doesn’t mean cutting out running, but rather not running hard, so no speedwork and no racing for two weeks. Return to running by implementing a “reverse taper” plan. Follow the taper you used for your race (last two weeks of training) in reverse to bring your mileage back up to your maintenance level. Mixing in walk breaks with your running is a good way to control the intensity and make sure you keep the pace easy during this phase.

Heart rate monitoring can be a very useful and objective indicator of your recovery as well. Measure your resting heart rate (RHR) now, during your training, on a regular basis so you have a baseline. Take your resting heart rate the morning after the race and each morning during your recovery. A resting heart rate 10 beats per minute or more above your normal RHR is a warning sign. It indicates fatigue, stress, or possible illness and lets you know that you have not fully recovered. Keep your runs very easy until your resting heart rate returns to your normal pre-race readings. When your RHR returns to normal, you will know you are ready to resume training.

The road to [virtual] Nagoya – special cancellation edition

Tara’s blog click here