SRC E-News 6 November 2020

SRC E-News

6 November

Welcome to this edition of the SRC newsletter and we hope that you have enjoyed your first taste of easier restrictions in the last fortnight. To introduce myself, I am Chelsea, and I have the task of taking over the editing of the newsletter from Steven Trevaskis.

Steven has done a fantastic job of bringing you the newsletter over the years and has left me with massive shoes to fill with this job. I am sure that you all join with me in thanking Steven for his efforts with the newsletter and we wish him all the best with the spare time he has freed up for himself.

With this change over we have had a little think about the format and purpose of the newsletter and will be introducing some changes over the coming weeks that will hopefully allow us to deliver the content that you want to see. If you have any suggestions for what you might like to see in the newsletter please make sure that you let me know and we will see what we can do about including it. You can get in contact with me at the email address

One change we have decided to make, was to go to a monthly newsletter to keep in line with the committee meetings. This move will be made shortly and we hope that we will be able provide you with the latest updates from the club.

One of the first things I would like to do introduce the new committee that was voted in at the AGM last week. Here are your voted in committee members who are committed to keeping the club running (pun intended)

President: Mathieu Ryan

Vice President: Chris Nicholson

Secretary: Sharleen Bachelor

Treasurer: Chris Harvey

Committee Members: Amanda Heard, Kirsten Arthur, Debbie Harvey, Melanie McAuliffe

Head Coach: Chris Armstrong

Running Festival Race Director: Steve Ayton

Publicity: Chelsea Nicholson

President’s Podium

Good Morning Superstars!

I hope that you are all keeping well and safe and still getting out and enjoying our wonderful weather this week. Below are a few bits of info that we thought you might be interested in hearing about from the “Presidents Podium” this week.

Return to Training and Return to Competition: While the current restrictions still remain capped at 10 participants for outdoor exercise, the committee with discussion with Coach Chris has decided to hold of training until the cap is increased and we can offer training to all members in a capacity the committee is happy with. We are seeing restrictions eased in other sectors, so we feel that we will see a return to training in the near future. We are hopeful that with the return to training, we will soon be able to have a return to competition before the end of the year for us to hold a handicap race. The committee will continue to monitor DHHS and restrictions and will let our members know when we will return to training and what it will look like. 

Presentation Night: With the absence of monthly handicaps, the committee has decided that we will not be presenting any awards, with that said, we are still looking at a celebration of the wonderful things all of our members have done throughout the year. We are still working on what this will look like, but we will keep everyone posted so no-one misses out. 

Gowrie Street Primary School: Early October the club was approached to ask we would be happy to assist Lighthouse with some athletics activities to kids at Gowrie Street PS who don’t participate in extracurricular activities – both pre COVID and now with COVID restrictions. Chris Nicholson and Melanie McAuliffe were happy to help, with assistance from Chris Armstrong creating a program that everyone enjoyed, with even the volunteers joining in at the end. 

Princess Park re-development: We are still in conversation with Council and the stakeholders at Princess Park. On Thursday 22nd October Chris Nicholson met with the architects and the initial design/floorplan. Even though this is a very preliminary plan and subject to some change, the space allocated to the SRC is for storage and there is an expectation that we will have equal access to change rooms, toilet facilities and function areas with the other current tenants of Princess Park. We have included the plan in this newsletter and ask if members can have a look and if they have any comments please email us at 

Bingo: It’s back. While we are still not able to train as a club until further restrictions are eased, we have brought back bingo, but with a scavenger theme. Good luck to everyone having a go. There are some tricky ones in there. If you are lucky enough to find the purple and gold rocks hidden around, you are doing great. 

Coaches Corner

The weather is warming up! Summer is nearly here, so great weather for bbq’s but not so much for running. Here are some things to look at to help you through the warmer months to run consistently.

5 ways to stay motivated for training in hot weather

1. Run to effort or heart rate, not goal pace

Running at your goal 5km pace in 10 degree weather in early spring is a vastly different proposition to doing it on a 35 degree afternoon in December. You can still do sessions in warmer weather but accept that the weather is going to make you run slower, and this is perfectly fine. To get fitter or stronger you need to stress the body and then let it recover, so getting the amount of stress right is the main thing.

2. Get out early for your long runs if you can

Some people love early mornings, others… not so much. However if you want to get the most out of your long run, try and get out as early as you can. I like to make sure I’m done by 8:30-9am on a Sunday before the sun really gets up, post 9am the temperature can rise pretty quick.

3. Hydration is key

Dehydrated before you start? Today isn’t going to go well. Be diligent with your water. You don’t need to flood yourself! Ideally just sipping away constantly. Failing that, plan your run route so that you can access water and shade.

4. Look at having longer recoveries in your sessions

Just because you always do Mona Fartlek with a float doesn’t mean that you always have to do it this way. It’s perfectly fine to do any session with a walk or standing recovery. Remember it’s just about getting the stress right. If you’re unsure about what this looks like for you, reach out and ask. Feel free to include walk breaks in your easy or long runs as well.

5. Run with your mates (follow COVID guidelines) and try different sessions/locations

While it’s not always possible to run with a group, just having at least 1 or 2 others for a long run or a little group for a session can make the run feel a lot easier than doing it yourself. Try different locations for runs. Many of us go to the lake out of habit for an easy loop or a session. Here’s some other suggestions:

  • Botanical gardens for some hills – try a Mona Fartlek with undulations
  • The boulevard river path for easy runs – great views of the river, plus shade
  • New trail paths between Mooroopna and Shepparton, lots of Roos
  • Athletics track for some faster laps
  • Princess park for a nice firm grass surface for some barefoot running
  • Kialla lakes for some loops on the 3 lakes

Runner Profile

Steven Trevaskis

Age: 57 ☹ The older I get, the better I was!


  • 5km 23.00
  • 10km 48.00
  • 21km 1:45:00
  • 42km 3:38:00
  • 45 km 5:53:00
  • 50km 6:20:00

Tell us about your time at SRC

I joined the Shepparton Runners Club in 1984 with a work colleague. We trained for and ran the 1985 Melbourne Marathon. The Melb Mara was run from Frankston along the Nepean Hwy finishing in a park near the Art Centre. After completing the marathon in 3:38:00 I said to myself, never again! The item on the bucket list had been ticked. Fast forward 10 years I must have forgotten what caused the pain with my first marathon so I decided to run a 2nd , 3rd & what the hell let’s do 36 .

I don’t know how many half marathons I have done. In the early years I wouldn’t do a half marathon if a full marathon was on offer.

Since the beginning of time the SRC training was a variation of approximately 10km on Monday, Wednesday and Friday. Pace was not something we considered, we didn’t know any better. From about 2000 – 2010 weekday training was in the mornings up to 10 km on the same course every time. Saturdays were either 20 km along the bike paths – or 30 km out at Nalinga hills with Sunday back to about 10 km.

Around about 2014 the club, for some unknown reason, started to do regular speed sessions. I remember Stacey Barrot would be down at the grass athletics track blowing a whistle every so often to indicate to the runners we had to change pace. We didn’t realise how close to proper training sessions we were doing. The club was struggling for numbers and if we had 10 runners at a training session we thought we were doing something right.

Bring on 2017 under the guidance of Tim Crosby (Aths Vic) and then Coach Chris Armstrong the club boomed. This is where proper training sessions came in, and we understood why we were doing them.

Tell us about some of the events that you have completed many times over

I have completed Melbourne marathon 15 times, Gold Coast Marathon 6 times, Canberra 4 times, and Shepparton Marathon 7 times. I’d like to get Gold Coast up to 10. I don’t think the body will allow me to tick off many more Melbourne marathons as well. For several years I would run Canberra, Gold Coast, Shepparton and Melbourne marathons in the one year.

Which international event are you going to compete in with Sam?

I can’t really point to one international event I will do with Sam. Will it be a parkrun or will it be a marathon or trail run? I would like to run London, or Boston, or New York, or Great Wall marathon. But again the body and birthdays most likely would say no way. I am getting a bit sick of running marathons slower than 4:45:00.

Do you prefer a dodgy local pizza joint or high-end Italian style?

Regarding pizza, I can eat anything. I have a pizza most Friday evenings. Price is an important factor with as many toppings as they offer. I am not a big fan of Coles pizza, but I will eat them.

What are your key events in the coming year and what targets are you setting for yourself?

Assuming 2021 doesn’t have any travel restrictions I want to see how I go with the local regular races. Challenging Taren and Jacqui at Numurkah and Four Vines sounds like a good idea. At the moment I believe I am the fittest I have been in years. From now until the end of February I will not race over 10 km. Sometime in March I will start my Gold Coast Marathon training plan. I want to put everything I have into it to see what I can do. The time of the year is right for me, and I know the course. I won’t set a time to aim for until I see how the training goes. Even though I would like to run more marathons over the next few years and decades I know they will need to stop soon. I will be forever grateful to Sam and Tara for creating the My 5k finish line. My best time in the last 12 mths has been with the 5k runners. It’s now becoming a case of not running further or faster it’s about enjoying the company and the run. Even Covid restrictions of one other runner for several months couldn’t prevent me from having someone regular to train with. Most of my Tuesday and Thursday sessions were run with Alice around the southern lake in Kialla. Luckily we could both walk there for our early morning session.  

Interesting facts. My first marathon was my fastest by about 20 minutes. My first parkrun was my fastest (even Cadel couldn’t help me) . One year the Shepparton Marathon started and finished at Aquamoves. The SRC had an annual half marathon around the base of Mt Major. In my first 20 marathons my slowest time was 4:20:00.

Looking for a running challenge? Why not try our Scavenger hunt bingo? See how many you can cross off this list in the next few weeks.

Have a great running week.

SRC E-News Oct 22

SRC President Mathieu Ryan 2019/20 message.

I would like to thank everyone who attended the night. As well as the outgoing committee and the incoming committee. As well as the club sponsors and supporters. 2019/2020 has been a very interesting year with bushfires, COVID putting a stop to training, and handicaps, but the club saw many positives, we took out the teams in Wangaratta, plus great numbers at the Numurkah fun run. We held a trivia night and meet the coach with Q&A’s. All going well we would like to return to training and handicaps when the restrictions ease and allow us to do so, but for the time being keep running and motivating others to do the same. Stay Safe, Mathieu Ryan

Runner Profile

Adam Burbidge

Age: 39


  • 5K (according to the watch) – 19:55
  • 5K (ParkRun time) – 19:40
  • 10k – 41:56
  • Half – 1:39:38

What got you into running and joining the club?

There were two major factors that I can think of that got me into running. The first was a really bad ankle injury I suffered playing for Tat soccer club. It put me out of action for months, led to injections and physio and ultimately to me hanging up the soccer boots. The second factor was a colleague, Kim Harrold, who is a talented and passionate runner. As well as being an awesome runner, Kim is also very generous and supportive with anyone interested in getting involved in running and it was his encouragement and enthusiasm that helped developed a love, and eventually a lifestyle, out of this amazing sport. I say eventually because initially I seemed to be hit with one niggly injury after another – Left knee, right knee, hip flexors, hammy, shins and the list could go on – and this led to a very stop start beginning to my running hobby for the first few months. Thankfully, my body seems to have finally accepted that the frequent pounding punishment is here to stay and it has stopped complaining… for now…well mostly…

As for how I got involved with the club, I think that was a combination of Kath and Sam mentioning it a few times and a general interest in learning more about the discipline that led me to sign up. It is a shame that COVID has disrupted things so much this year and I look forward to participating in more club activities as things become a little more settled in 2021 (fingers crossed).

You’ve completed a few events, what are your favourites?

Over the last 12 months I have ran in 5ks, 10ks and a couple of trail runs, and a half a little while before that. It’s hard to pick a favourite as I like them all for different reasons. I feel like I am more suited to the longer events as I find them easier but maybe I’ve just been too scared to push the pace on those… If I had to pick I would probably say trail runs because of the natural beauty and variety that they offer which help to alleviate some of the pain from exertion.

Do you think you’ll ever beat Dean Johnson over 5kms?

Haha! Great question! I’ve got about 12 or so years on him so I’d say the chances are slim to none. I did nearly run him down in a Bendigo trail race in which he finished first and me second. Which all sounds good until you hear that he was sick before and after the run to the point where he could barely walk and I had to drive his car home. So, if I can’t run down a very ill Deano in trail run, I’m not confident of a 5k victory. I’d love to get my 5k PB down a bit though and my new goal is 19:30.

What is your favourite style of pizza base, thick and fluffy or thin and crisp?

If I’m in Europe it’s a traditional, Italian style thin base with some good quality olive oil drizzled on top. If I’m in the UK it’s a deep pan from Domino’s with their delicious (and I’m sure really healthy) mayo/garlic/aioli dipping sauce. I’d say overall it’s a thick base preference for me but I’m more concerned with the toppings and dips 😊.

What future running goals do you have post Covid?

I’d love to run one of the big marathons. London, Berlin and New York are my top three,                I think. I don’t have a time goal for marathons, I’d just run to enjoy the people, sights and general atmosphere. Other than my 5k 19:30 goal, I don’t have specific times that I want to achieve in either the 10k or half but I’m definitely aiming to improve my PBs in both.

Why the early wake up is always worth it
Brian Metzler writes about why waking up just a bit earlier helps you live more at Trail Runner.

Have a great running week.

SRC E-News Oct 9

AGM Update

The Shepparton Runners Club will be holding their Annual General Meeting on Thursday 15th October at 7pm. Under the current restrictions, we will be holding our AGM virtually via zoom.
The link is here .
Normally held with a pot luck dinner at the club rooms, this year we are asking members to go and support a local business with ‘Take-Out Thursday’. Greater Shepparton has many businesses that need support during these times.

Normally held with a pot luck dinner at the club rooms, this year we are asking members to go and support a local business with ‘Take-Out Thursday’. Greater Shepparton has many businesses that need support during these times.

Runner Profile – Alice Allen

Alice Allen.

Age- 40

PB’s- I achieved my 5k PB at the final Shepparton parkrun in March this year before they got cancelled and we went into isolation. 

5k- 31:48

10k- 73:38

That’s it! At this stage I don’t see a half marathon in my future, but never say never I guess. 

What got you into running and the SRC?

Last year I signed up to Tara and Sam’s 5k finish line program. I have always liked the idea of being a runner, but never got off my bum to actually do something about it. The conversation came up again about running just as their program launched and I thought I’d give it a go. I lack self motivation, so need others or a group to hold me accountable and push me along. My husband runs (a lot!!) and I liked the idea of us both being interested in the same sport. I would drive him nuts if he ran with me though… I’m far too slow!

Have you entered many events, and which is your fave?

The only running event that I have ever entered (and actually run in) was last year’s Shepparton Running Festival. This was my first ever and I ran the whole way (which was my goal) with my 7 year old son beside me. It doesn’t sound like much but I was pretty proud of myself that day.

What training tips have really worked for you?

Lots of water the day before a run is something that I try to take on board. 

I really enjoy Tuesday night sessions with the runner’s club because they are something that I wouldn’t normally do (or be motivated to do) on my own. I find them really beneficial and I like that you can work to your pace. 

On pizza, do you like or dislike whole olives with pips?

I’m not opposed to olives on a pizza, but if they appear they must definitely be cut up into small pieces. And before anyone asks, YES pineapple belongs on pizza!

What is coming up in the (hopeful) future for your running?

My goal is to achieve a sub 30 minute park run. I would have liked to achieve that this year, but I’m not sure if I will get there. There is something about getting in the 29’s that I would really like to tick off. I still think I’m a bit of a ways off that, so I’ll keep on slogging away to try and achieve that. I would also like to clock some more 10k runs and improve my time. 

Norah Armstrong

Norah was interviewed by Suzanna Barry who manages the Running Sisters website/social pages. Running Sisters is a supportive community group celebrating women who run and their personal stories and is based in Echuca/Moama. Suzanna has been interviewing women re running and exercise in general. She is going through the alphabet a second time and Norah was her N.

Norah Armstrong

Norah, 35, is an advocate for running and the benefits it has for mind and body. Whether she’s running in the sunshine or the wind, running keeps her in the moment and provides a great distraction from the everyday stresses of life. ⁣⁣Norah holds one of the milestone records for parkrun regionally. Just before the pandemic struck she clocked up 250 parkruns at her home parkrun Shepparton. It was parkrun starting in 2014 that prompted her running journey. She found it a great social outing and discovered that the running community is a special group of people. They understand the work that goes into running, and are a supportive and encouraging bunch. ⁣⁣Back then Norah could only just run 5km. She had participated in fun runs once or twice a year, but that was the extent of her running history. Fast forward 6 years and Norah’s running achievements are many. She usually runs 5 times a week, a mixture of slow and easy running and a long run of around 18kms on the weekends. Her advice to new runners is ‘absolutely, you can do it’. ⁣⁣Through hard work Norah has seen her times improve. Her first parkrun was around 30 mins and now her PB is 23 mins and 4 seconds. She encourages other runners not to be hard on themselves, and says if you are out of breath it doesn’t mean you’re not fit, it just means you need to give the body time to adjust.⁣⁣For the past 4 years Norah and husband Chris have been active members of the Shepparton Runners Club. Chris is the club’s coach, and she assists the committee and is a volunteer coach. She completed the Level 2 Recreational Run Leaders course with Athletics Australia, and has learnt valuable lessons from her own experience, like going out too fast and “blowing up”. ⁣⁣Norah has ran 9 half marathons, and particularly loves the ‘out and back’ Gold Coast course, where she is running with thousands of others. Chris has run the marathon which means they see each other around the 8km mark. This spurs her on. Another bonus is that they get some sun and catch up with friends afterwards, which helps with recovery. She has plans to run a marathon, and hopes to tick this off before she turns 40. Also on the bucket list is a half or full marathon overseas, possibly in Boston or Berlin. ⁣⁣Norah encourages runners to be part of a club if they can. She learnt the hard way and being a bit stubborn, thought she could do it herself. Now she is one of many volunteers who find it satisfying helping others to achieve their running goals and to discover the enjoyment of running.

More Training sessions

As mentioned before I add in an easy week every 4 – 6 weeks to absorb the last few harder weeks. Last week was one such week. I am halfway through a 6-month quest to improve my 5 & 10 km time with the focus on the 5 km time… Every few weeks I will run a 3 or 5 km time trial to see how I am going.

On Sept 24 I was scheduled to run a 3 km time trial. The conditions were perfect for me. Nice and cool and on a familiar course. I gave Alice 2 mins head start so I had someone to chase down. I had Sam pace me to keep track of where I needed to be. My aim17:00 mins. My Result – per km 5:50, 5:43, 5:53 Total time 17:30 or 5:48 min/km. I also didn’t catch Alice who clocked a time of 18:38 or 6:11 min/km.

Did I aim too high or did something go wrong? Considering 2 days prior I ran 4 x 4 mins this may have taken the edge off my 3 km time trial. I’ll do another 3 km time trial in early November to see if I can redeem myself.

Melanie McAuliffe is fundraising for Zaidee’s Rainbow Foundation!

I aim to run every street in Mooroopna in the month of October and raise money for Zaidee’s Rainbow Foundation. I am not sure of how many KMs that will be but we will find out at the end of October. 

The funds I raise will go to Zaidee’s Rainbow Foundation to continue their work in raising awareness and closing the gap between those in need of organs and tissue and the number of registered donors. Zaidee’s Rainbow Foundation will donate a portion of the funds raised to Murdoch Children’s Research Institute to continue work on their blue ribbon project researching Children’s Heart Disease.

Mel’s fundraising page is here. And to her credit, she is at about $370 aiming for $500

Down the track – podcast

In a special edition of Down the Track, Sean and Tim analyse all the action from the London Marathon. Listen here: or wherever you get your podcasts. Although the hype around the Kipchoge/Bekele showdown didn’t eventuate there were still many talking points from a unique event conducted amidst the COVID-19 period.Jess Rothwell joins us for the second part of the podcast to talk all things nutrition. A world-class walker in her own right, Jess now assists our high-performance athletes as part of the Athletics Australia team and speaks of her role and some of the interesting experiences it entails. Jess also dispels some nutritional myths and gives us the low down on life on a dairy farm. So keep up to date with Australian Athletics and tune in to Down the Track.


Another new Aussie record for Albion Park’s Jessica Hull!

Hull clocked 8:36.03 (stripping more than 32 seconds off her PB!) in a red-hot women’s 3,000m at the Diamond League meet in Doha.

Incredibly, she’s become the first Australian woman to simultaneously hold the 1,500m, 3,000m and 5,000m national marks … three Australian records in 43 days.


Stewart McSweyn has broken his second Australian record in just nine days, storming to victory over 1500m at the Wanda Diamond League in Doha in a time of 3:30:51!Graphic; Athletics Australia

Lucy Bartholomew – E-Book

100 miles (160 pages) of my words, experiences, images, recipes, thoughts, passions, spelling mistakes, gratitude and love. What you need to know:


this is an E- book (electronic book) when purchased you are sent a link to access it on your computer/ phone/ tablet. ( my dream is to get hard copies for Christmas- bare with me on this as i find the best way to make this happen


the recipes in this book are 100% plant based but there are options that my Dad suggests that are not. I’m all about ‘you do you and what makes you happy’. Please be kind to this.


serving sizes aren’t really my vibe. I can eat for a family of 4 some days. Excuse the loose servings as a guide and by no means a restriction


this project has been 4 years in the making i am beyond blessed to have had this time to complete this project and share a little (lot) of me with you in another format.


if you make anything from this book or use it anyway- I’d love to see it. It Feels me with pride to see you nourish yourself and create.


it wouldn’t be what it is without my amazing team and friends: Brand You Media , Kate Dawson, Majell Backhausen , Salomon Running and my family.Nothing more to say but in order to #timetoplay you need to #eattoplay – get after it


Oh and link here



Face masks

From the last state government update on covid restrictions. The new rules regarding face mask come into force on October 11.

The State government has announced that face mask rules will be tightened. Face shields, scarves, gators, buffs, and bandanas were deemed suitable by health experts when Victoria’s active coronavirus numbers were in the thousands but apparently not now. Don’t ask me why. All Victorians must now wear only a fitted face mask of two-ply+ material or a surgical mask, with no end date for mask-wearing flagged.Wearing other face coverings such as a shield, scarf, gator or bandana will not be allowed after a grace period of two weeks ending this Sunday 11th. .There remain exemptions for some people including those with breathing conditions and for mental health reasons.


The status of each state and territory within Australia is therefore as follows:

Northern Territory (NT)
We were delighted to see parkrun return to the NT on 19 September.

Tasmania (Tas)
Following confirmation from Sport and Recreation at the Department of Communities Tasmania, we are excited to confirm that parkrun events will reopen on 17 October under our COVID-19 framework.

Australian Capital Territory (ACT)
Group gathering limits in the ACT have recently been revised and a COVID Safe Event Protocol has been developed to help organisers plan events with more than 100 people. We are currently working with the seven parkrun events in the ACT to prepare and submit the necessary documentation to the government.

New South Wales (NSW)
NSW Health updated its framework for community sport organisations on 24 September. Whilst a small number of our events will sometimes exceed the participant limit of 500 people, we have submitted our COVID-19 Framework to the Minister for Health, Brad Hazzard, and are working with the government to understand if there is a way for all of our events in NSW to open.

Queensland (Qld)
Queensland Health has increased participant limits this week to 1000. Following extensive consultation with the Sport and Recreation Department we have now formally submitted our COVID-19 Framework to the Chief Health Officer, Dr Jeanette Young.

South Australia (SA)
We are working with all 38 events in South Australia to better understand how our events can comply with the current crowd density requirements in SA.

Victoria (Vic)
Melbourne and Regional Victoria continue to have restrictions on outdoor exercise that do not allow parkrun to reopen at this time.

Western Australia (WA)
As we have mentioned in previous updates, the tentative start date for Phase 5 of the WA COVID-19 roadmap is 24 October. We therefore provisionally intend to reopen events in WA on that day under our COVID-19 Framework. However, this date could come forward, or move backwards, depending on government announcements. We continue to work closely with parkrun Ambassadors and event teams in WA to ensure everything is in place for parkrun’s return.

Two weeks is the minimum notice we will give to volunteer teams prior to the reopening of events in any state and territory, so please be assured that we will provide confirmation in accordance with this timeframe.

Please can I also take this opportunity to assure the parkrun community in Australia that our small team of staff is working as hard as we can to reopen parkrun across Australia and the rest of the Asia Pacific region that we are responsible for.

Our weekly global update will continue to be shared every Wednesday morning and there will continue to be an Australian specific update every second Friday. In the event that there is a significant update to share in the interim, such as an announcement about parkrun returning in a state or territory, we will communicate this in an additional Friday update.

Thanks, as always, for your support and patience.

Renee Gimbert
Territory Manager, parkrun Asia Pacific

SRC E-News Sept 25


Hello all SRC Members,

The Shepparton Runners Club will be holding their Annual General Meeting on Thursday 15th October at 7pm. Under the current restrictions, we will be holding our AGM virtually via zoom. A link will be sent out closer to the date to all members.

A copy of the previous AGM minutes was sent out yesterday via email, as well as role descriptions, nomination, and proxy forms. The forms are interactive, if you wish to nominate someone prior to the night, please fill this out and return to this email address.

This is a great opportunity for any current members who wish to join the committee and be a part of shaping the club for 2021.

If any member has any queries, please do not hesitate to contact us.

Runner Profile – Mairead McDougal

Mairead Macdougall Age 57.


5km – 24:21 at Shepparton parkrun in 2015

10k 58:16 at Wangaratta 2016

Half Marathon – 01:59:32 at Wangaratta 2015

Marathon 05:11:51 at Berlin 2015

How did it start?

When my dad died in 2012, I found myself somewhat adrift, having, within the space of 48 hours, given up my job and returned to live in Scotland, thinking what now? My long time friend Anna MacConnell, had by this time, ticked off a Marathon before 50 on her bucket list and on a week-end trip to Glasgow, promptly signed me up for the Great Scottish Run in Glasgow when she happened upon a poster for it (She did the half, I did the 10k). 


Another friend, Hilary Mackay told me about parkrun and after about 3 false starts, once because I couldn’t read the map without my glasses and missed the start, I eventually did Edinburgh parkrun in 2013, including in the snow. When I came back to Shepp later that year, I pitched up at an SRC Handicap. The first person I saw was Helen Reynolds and I asked if I could run. No-one I spoke to had heard of parkrun. Then I bumped into Kerry Connelly in Coles at Riverside and she asked me if I’d heard of parkrun because Allan was starting one up. I was rapt. Allan asked me to the pre-launch trial and we spent a good few months with early starts, travelling around the country, visiting other parkruns to check them out, while poor Kerry mostly held the fort in Shepp. I am now hooked on the various unofficial parkrun clubs: Staying Alive, Compass Club, Cowell Club, Alphabeteer etc. I reckon volunteering at a parkrun beginning with each letter of the alphabet would be a good one (Alpha-volunteer?).


Gutted that I had timed my 250th parkrun to be at Shepp at Easter (currently sitting on 248 parkruns at 86 locations with 41, registered, times volunteering). Missed out on GC half and Shepp Running Festival this year. Got to run with both Helen Reynolds and Melanie McAuliffe and Andrew and Glenda Vibert on their trips to QLD as well as Chris Trevaskis before the lockdown but I reckon there would have been more visitors if times had been different. Finding it really difficult to remain motivated without events to look forward to and  train for. Matt Ryan’s bingo has been a great motivator and I think events are starting back up here but now I have another freakin’ knee injury. 


Anything spicy with a thin, crusty GF base and plenty of cheese.


Eat better (less), be consistent (put the work in), drink less, lose weight, run better. usual stuff! Looking forward to parkrun coming back and more touristing, Bushy someday. Doing the ones I missed out on this year, GC and Shepp. Bought a pair of trail shoes for White Rock Trail but it was cancelled so maybe get to run an event in these shoes! Overall, keep running to feel less stabby. 

Run2PB Facebook live

Yesterday Run2PB streamed a Facebook live hour

Nutrition for all runners w/ Guest Jessica Rothwell

Join Jessica Rothwell . Accredited Sports Dietitian, BHumanNutr, MDiet, and Run2PB Coaches Matt Davy and Zac Newman as they discuss essential nutrition advice for fuelling and refuelling as a runner.

The event will cover:

✅ What runners should look to be eating before training?

✅ When to eat after training and what foods to look for to aid recovery.

✅ The role carbs, fat and protein in the diet of runners.

✅ Hydration, how much should we be drinking, before, during and after runs.

✅ Advice for fuelling before and during a race.

🗣 Q+A

You should be able to watch it again once Run2PB set it up on Facebook.

Are you after more sessions.?

Over the last 2 weeks I have been doing a session on Tuesday and Thursday with Alice.

On Thursday 24th I scheduled a 3 km time trial in. I do this every few months to see how the training is going. Being somewhat quicker than Alice I decided to have a pacer each. I invited Sam and Tara to help out. I gave Alice 2 minutes head start with Tara pacing her. Sam had to help me chase them down. My aim was 5:30 – 5:40 min/km. I thought Alice would run 6:00 – 6:15.

The result – Alice hit her target and I was a tad slower than planned. Alice 18:38 mins, 6:11min/km and I ended up with 17:30 mins 5:48 min/km .

Here are my last few weeks with the Tuesday and Thursday sessions. I recently missed a Tuesday session. Saturday and Sunday are longer or social runs.

Interesting articles

How to improve your uphill running and speed
Shaving off time uphill does not just benefit the climbs, but also makes you more efficient so you have more energy on the flats and the downhills too. Check out these tips, which start with “hiking is not shameful”.

5 key yoga poses for the time poor runner
Yoga or stretching routines are extremely useful for runners of all abilities and ages. Runners Tribe has compiled a list (with photos) of 5 useful yoga poses for runners.

6 core-strengthening moves to ease lower back pain
Runners may experience lower back pain from weak hip and glutes that can cause the lower back to become strained during a run, and Runners World has 6 core strengthening, stretching, and aerobic exercises to help relieve lower back pain.

Apple and Cinnamon slice


  • 3 cups rolled oats
  • 1 Granny Smith apple, grated (excess water removed)
  • 2 tsp baking powder
  • 2 tsp ground cinnamon
  • 1 cup apple puree
  • 1 cup milk
  • 2 eggs, whisked
  • ¼ cup honey
  • 2 tbsp butter, melted
  • 2 tsp vanilla extract


  1. Pre-heat oven to 180°C and line a 15cm x 30 cm rectangular pan with baking paper
  2. Mix together the rolled oats, grated apple, baking powder and cinnamon in a large bowl until combined. In a medium jug, whisk together remaining wet ingredients
  3. Pour wet ingredients into the bowl and combine with the dry ingredients. Mix well
  4. Pour mixture into prepared pan and bake for 30 minutes or until firm to touch. Allow to cool before slicing into nine pieces

Until next time. Have a great running week or 2. Hopefully, soon we will be back to a running normal.

SRC E-News Sept 11

From the president’s desk

Lockdown 2.0

So, there is not much to report on. We are still in lockdown 2.0 and eager to resume training. When we are in a state to return to training, we will let our members know when where and any other restrictions we have. But for the meantime, it is great to see many members still out there with their feet on the ground, getting some km in. Coach Chris’ Tuesday interval sessions, as well as the bingo card, seems to provide some fun for members, and motivation to run.

Notice of Annual General Meeting

We will be presenting the AGM virtually this year due to COVID restrictions. This will be held on Thursday 15th October at 7pm. We are still working out the nuts and bolts to ensure that we can provide the best experience and can tick all the boxes to hold our AGM. There will be an event created on Facebook, as well as updates via our website to keep everyone up-to-date. We will also upload the nomination forms and position descriptions for anyone who wishes to put their hand-up for a role. 

We hope that everyone is staying safe and well during the pandemic. Keep sharing your running journeys/goals via social media as we enjoy reading all about them.


Mathieu Ryan

SRC Committee President

Runner Profile

Brady Threlfall, coach and founder of Run 2 PB.

32 years old.

5km: 14.09

10km: 29:34

HM: 66:16

Marathon: 2.19.53

At what point in your running career did you realise you could go from a recreation runner to an elite runner?

In Bendigo where I grew up we didn’t have a lot of running depth at the time so initially when I started I had goals of becoming one of the fastest in town and trying to make state teams. The depth in Australian isn’t huge so I get to be on most elite start lines but still I teach and coach for living so am far from the professional/elite runner out there. Standing on the elite start line at the Berlin Marathon in 2018 was pretty special to be a few metres back from Kipchoge. 

What are some of your favourite local and international events?

Gold Coast Marathon festival, Berlin Marathon and Echuca/Moama parkrun.

Do you have a go-to mantra that helps you stay on track with your training?

‘You’ve just gotta keep stringing them together’, this quote highlights the importance of consistency and not chasing the super session. 

Tell us what your favourite pizza is.

BBQ Chicken 

With Covid-19 shutting down so many events, which would you like to see happen first?

I think it’s a good opportunity to see some elite/sub elite road races. Given mass participation road races will be a long way off returning here in Victoria, it would be great to showcase some of our local elite/sub elite athletes and still give them the opportunity to compete. 

– Brady can be followed on strava, Instagram -@bradytrell or contacted for coaching at

Follow us on

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Do you need more running sessions? Here are a few.

No description available.

Remember to add in an easy week every 4 – 6 weeks so your body can absorb the harder training sessions. Here are a few that I have been doing and the first week circled in blue is my easy week.

Run Calendar and interesting articles.

If anyone is stuck in the Northern Territory I have some good news for you. Parkrun starts up on September 19.


In light of continued Victorian restrictions as well as ongoing health concerns and uncertainty surrounding COVID-19 (Coronavirus), we are saddened to share the 2020 Melbourne Marathon Festival scheduled for Sunday, October 4 has been cancelled.

We are sincerely disappointed, but unfortunately the circumstances and our ongoing commitment to the health and safety of our participants, staff, volunteers and the community has made it impossible for us to deliver this year’s event.

We are however pleased to share that the 2021 Melbourne Marathon Festival is confirmed to take place on Sunday, October 10. We are looking forward to returning in 2021 and thank all of our participants, Spartans, spectators and partners for their patience, support and understanding.

And although we can’t physically bring everyone together next month, we will be staging a Virtual Melbourne Marathon on December 5 – 13 to help our running community maintain their goals, stay inspired and keep fit.

Returning to Fun Runs in COVID-19
RegisterNow did a survey about returning to fun runs in Australia in July (results from that survey here); the are following up again in August with a similar survey here.

Are you fuelling your body enough?
Dietitian Georgie Buckely has written a guest post of the Run Rabbit Coaching Blog about the importance of food and running, especially for beginners. Read it here.

How to start your hydration plan
And on a similar theme, Training Peaks takes a look at how the key to a good hydration plan is to start off (and stay) hydrated. Read their article here.How does running with a mask impact your performance?
Runners World takes a look at how running with a mask impacts performance, whether it counts as hypoxic training, and how you can make running in a mask easier


R U OK?Day 2020 might be coming to an end but the conversations shouldn’t stop. Any day you’re concerned someone’s struggling, trust your gut and ask, “are you OK?” Because a conversation could change a life. If you or a loved one need immediate support contact Lifeline on 13 11 14 for a confidential chat any time of day or night. You can find other support services at These services are for everyone – whether you need a listening ear or are concerned about someone else.

SRC E-News Aug 28

From the president’s desk.

Mathieu Ryan

What a fortnight it has been. So many things that have happened.

To start with we have a new member, who is also the youngest. Justine and I welcomed Acacia Dorothy into the world on Thursday 13th August. Justine and I would like to thank the club for organising a very special gift from our sponsors at Intersport.

Acacia Dorothy

We also heard the passing of former committee member Helen Reynolds mother passing away. Our thoughts are with you and your family during this time. The club had organised flowers to the Reynolds family.

While we are still in Stage 3 restrictions, we will continue to post the Tuesday training sessions via our closed 2020 members group. If you are a 2020 member and are not part of this group, please let us know and we will add you straight away. We are also including a BINGO card for those who want a challenge during the latest stage 3 restrictions. Can you complete a row? or the entire set? We would like to see your updates via facebook. You can print off a copy, or save it to your phone and edit it. Good luck!

Last weekend was meant to be the weekend of the Shepparton Running Festival, however, it was cancelled in June. The committee wanted to acknowledge that we miss our event this year and all the runners that travel to Shepparton, as well as our sponsors and supporters. We are excited for 2021.

For those who do not know, Coach Chris Armstrong has joined the Run2PB family and is now offering professional training plans. One SRC member, Kirsten Arthur, had been coached by Chris and recently ran a half marathon personal best of 1hr 41mins, smashing 5 minutes of her old PB. “She believed she could so she did” Great work Kirsten. If you wish to reach out to Chris via Run2PB for a personalised weekly plan, he can be contacted at

Princess Park will see the addition of a dog park due to be completed in December. This is part of a long term master plan for investment and revitalisation of Princess Park of which the Club through the committee is actively providing feedback on.

Stay safe and keep running.

Mathieu Ryan

SRC Committee President

Runner Profile – Grant Hicks

No photo description available.

Age and your PBs.

I’m 42 years old.

5km PB: 17:30 at Parkrun Shepparton

10km PB: 37:48 at Bendigo Athletics Track

Half Mara: 1:22:34 at Challenge Shepparton

Mara: 3:06:29 at Shepparton Running Festival

Longest run: 56km at Two Bays Trail Run

How long have you had running as a big part of your life, and how did it come to be?

I have been running most of my life and have an athletics background that turned into longer and longer runs. Officially a trail runner now after a few years of road marathons and half marathons. It has been a huge part of my adult life. Particularly in the last 10-12 years where I’ve become quite goal driven in work, leisure and family pursuits. Running has been a wonderful constant that has helped me deal with some depression issues and allowed me to take time out to focus on my own physical and emotional wellbeing. I’ve also been able to make some amazing connections with people and achieved some things that I’m really proud of.

What are some of your favourite events and distances?

Surf Coast Century, Two Bays, Shepparton Running Festival and Challenge Shepparton are always pencilled in first on the calendar. Brilliantly run events that are well spaced apart throughout the year so that I can be constantly working toward the next event/goal. I also really enjoy the chance to get away to that beautiful Victorian coast with a group of friends and support each other in some tough terrain.

The Shepparton events are always great too. I get to sleep in my own bed and you can bank on having a huge amount of support from the locals.

Which events were you planning but missed this year due to Covid-19?

See above… When the uncertainty of Covid kicks in and events are being cancelled/postponed, the motivation certainly takes a huge hit. I’ve been so used to having that next goal to look forward to that when it’s not there I’m often at a loss as to reason to push myself in training. I love running no matter what, but purposeful always feel s better. I’m really missing our Parkrun too. I have still been down there every week and running the course, but the regular social interaction was (and will be again) so important to me and something that I looked forward to every week.

What other activities do you get up to?

I love music. I’m actually the worlds okayest guitar player! And I really enjoy having a sing song and listening to a variety of music, particularly live music and going to concerts. Obviously our current circumstances have put all of that on hold too. I have a keen interest in sports too. I follow football, basketball, cricket and netball fairly closely. And the ocean. The calming, soothing ocean. Any time I can get to the ocean I am revitalised.

What do you think of anchovies on pizza?

Those salty little fur sticks are a must I reckon! Love them.

What are your future goals with both events and possible PBs.

My main goal this year is to run further than I have ever run before. 100km seemed like far enough! Surf Coast Century has been postponed and is scheduled to be in early December. It’s one of my absolute favourite events/weekends away with friends. I have run the entire course in parts (50km twice and single legs 3 times) and am really excited about trying to do the whole thing in under the 12 hour mark and get that BIG stein of beer!


Why interval training

A common question in the running world. If you are looking to improve your running performance and efficiency then interval training is what is required!

This is supported by research for running. Even people looking to run a marathon should be implementing at least 1 interval session into their workload.

Why? Interval training specifically targets the energy systems you need for running whereas running continuously does not. It also offers a lot of variety which can keep it interesting for you.

If you are after more sessions here is what I have done in the last 2 weeks. Some of these are club sessions and some are what I have on my list.

Recently I watched a webinar by Coach Parry who is a top 10 place-getter at Comrades in South Africa.

My takeaways from the talk an=bout increasing pace after 50 y.o. were …….

The 5 pillars. 1. Recovery 2.Pacing 3.Schedual walk breaks 4 Strenght training 5 Consistency.

3 reasons why we get slower as we age. 1. Loss of strength 2. More time needed for recovery 3. Because of that you have an increased risk of injury

Why is recovery so important – Adaption to training comes during recovery. If you don’t give your body time to recover you don’t give your body a chance to adapt. Showing up fresh to training allows you to train better

Is the way you structure your training important? You shouldn’t be training the same way as you did when you were 30. Your training is not whats just in the plan. What you leave out is just as important. Recovery is not just important it is critical.

Why are walk breaks important? Walking reduces the eccentric stress. It allows your muscles to rest. It drops your heart rate and reduces perception of fatigue.

Why is strength training important? Strength training not only reduces the loss of strength it actually reverses it. Because of that it increases your capacity to do work.

The thread that ties this all together is consistency. It’s what we do day after day week after week and month after month that adds up to success. It’s the consistency that allows you to build layers on layers.

Image may contain: 1 person
Grant Hicks

There are plenty of speed/interval sessions around if you want to copy any of these. The following is what I have done on Tuesday and Thursday over the last 2 weeks. It also shows the weekend long runs. SR = Standing Recovery. JR = Jog Recovery

Copied from my results on Strava

And we will finish off with this workout.

Until next time, have a great running week, and stay connected and let us play Bingo.

Mental Health and Wellbeing

This is an anxious and uncertain time for everyone and support is vital and available. For more information about managing stress and support options, call the Coronavirus Mental Wellbeing Support Services on 1800 512 348 or visit the DHHS website here.

Lifeline Australia 13 11 14 A crisis support service offering short term support at any time for people who are having difficulty coping or staying safe.

Beyond Blue 1800 512 348 Coronavirus Mental Wellbeing Support Service.

Headspace – Call 1800 650 890 or online at

SRC E-News Aug 14

From the president’s desk – Matt Ryan

A lot has changed in the space of one newsletter. We have re-entered back into stage 3 in regional Victoria, with the addition of this time having to wear/carry a face mask. Training has been placed back on hold, but that hasn’t stopped us from still going out and running. Coach Chris will be placing our Tuesday session activity on the 2020 closed members page. If you are a 2020 member and not already on the page, here is a link.
It has been great to see so many club members adapt to the ‘new norm’. It is a reminder of the strength within the running community of how well we can adapt. It is also important to stay in contact with one another during these times.

The committee are still in the process of working around improving security at the princess park club rooms. This year we have seen the addition of an improved roller door and new bars on the windows. If you see anything suspicious around the rooms, please call the Shepparton police.

Chris Nicholson and I were invited to an open discussion with Athletics Victoria where we discussed what Athletics Victoria offered to Recreational runners. Currently, as a member we have access to benefits including; personal accident insurance coverage through Athletics Victoria*, discounted entry to AV’s XCR’20 (winter cross country) series, discounted entry to various coaching and educational seminars. *Recreational Runner insurance is only related to incidents that occur in the course of training or competing in running events, or when traveling to or from either activity. In the past, we have had guest speakers travel to Shepparton to talk to the club which have been organised through Athletics Victoria. We are now looking for any ideas that athletics Victoria can offer to recreational runners. If you have something to share, please email us at

Please remember to stay safe and well during the stage three lockdowns and practise social distancing and #DFYM (don’t for get your Mask)


if you feel like you have any symptoms, please get tested.

Runner Profile

Chris Armstrong

Image may contain: one or more people, closeup and indoor

Age 37

Mile – 4:55

3k – 9:50

5k – 16:34

10 – 35:46

Half – 1:16:50

Mara – 2:48:50

What was it that got you into running in the first place? As a kid it was my mode of transportation as once my bike tyres went flat they didn’t really get fixed… had a break until my mid 20s when one of my good friends who I played football with in Finley committed suicide in 2010. We had always wanted to run a marathon together but sadly that never eventuated. So from then I decided to put my time and energy in learning how to be a better runner.

Has your role as coach taken away time for running, or contributed to it – I think it’s added to it. With anything I guess you make time for the things you love regardless of what else is going on. Coaching has allowed me to enjoy running on so many more levels. Some of my favourite memories have come from pacing others or watching them stack weeks and months together and then achieve a big PB at an event.

Is there a mantra or commitment you go back to during difficult times or during injury – There’s probably a few but they have similar concepts – “it’s about the journey, not the destination”, “don’t compare yourself to others”, “stack the weeks, then the months”

What running event is closest to your heart? – I love our winter trips to Gold Coast, otherwise I’m actually really fond of what we have created with the SRC handicaps. It’s nice to try and create that ‘event’ feel on a small scale for our members.

Tell us your favourite pizza – Hawaiian pizza – lots of pineapple!

Once our Covid-19 restrictions are fully lifted, what event are you looking forward to – a trip to Gold Coast would be great, otherwise I actually really want to get down to Melbourne and compete on the track over 3000m and 5000m in some Athletics Victoria and Vic Milers Club runs, maybe even a 1500m or Mile, I’d be running in E grade or something like that, I just miss competing – something to look forward to in the future. 

Somethings missing in my life, maybe it’s trail-running.

Tara and I visit Malaysia every year, we love the food, the cities, the beaches and mountains. This year we aimed for a couple of weeks in June, visit Melaka for the first time, and do some diving off Tioman Is. Also, we’d signed up for a trail run we wanted to complete for years, the Run Asia Kemensah trail run. But guess what? Covid-19 put a stop to all that. But, we got our medals and t-shirts in the mail. Our trail running is now restricted to the local parks in Tat.

Sam Daniel.

Are you looking to add another session during the week?

Here are a few I have got planned over the next few weeks.

6 X 2 min/on 30sec/off JR + 3min I’ve added the 3 mins as a 90 sec out and back. This is to help practice even pace running.

4 X 4 min/on, 1min/off SR Again the 4 mins can be done as an A B A Run out for 2 mins and then run back for 2 mins = 4 mins aiming to get back to the start at the 4 min mark. Then 1 min Standing Recovery between 4 min sets.

Remembering you can run with one other person under the Covid rules. Just remember to have your mask on hand for your walking.

Are you fuelling your body enough?
Dietitian Georgie Buckely has written a guest post of the Run Rabbit Coaching Blog about the importance of food and running, especially for beginners. Read it here.

How to start your hydration plan
And on a similar theme, Training Peaks takes a look at how the key to a good hydration plan is to start off (and stay) hydrated. Read their article here.

How does running with a mask impact your performance?
Runners World takes a look at how running with a mask impacts performance, whether it counts as hypoxic training, and how you can make running in a mask easier.

SRC E-news July 31

Tuesday’s training

As of Sunday 2 August at 11:59pm, a face covering will be mandatory whenever you leave home in Victoria. To keep in-line with the Department of Health and Human Services we will now be asking all our members who attend Tuesday night training to wear a mask to and from, and must be carried with them (worn if they chose to) during training. Anyone found not doing this will be asked to leave training immediately.And remember, if you are feeling unwell, get tested and isolate until you have your results.

It’s been fantastic to see how popular training has been over the last couple of months. As a club we know that it’s not always possible to make training as things come up, if you do register we ask that if you can’t make it, please let us know so we can offer your spot to somebody else, it’s not much fun when we have to let somebody know a group is full and they are unable to attend. #RespectForOthers

3 options again this week, great to see how popular the 5pm group is!

5pm with Sam Daniel at parkrun shelter
6pm with Norah Armstrong at north end of the lake
6pm with Chris Armstrong at athletics track

Normal Registration form is on SRC Facebook page via google doc.

I didn’t get my newsletter.

From time to time you may not receive the newsletter. There are 2 things you can do. The best thing is to whitelist the email address you receive the email from. The instructions to do this differ from account to account. Whitelisting emails will make sure that you receive emails from the required email IDs while preventing spam coming in from the others. It’s not hard to whitelist an email address you can Google the instructions here.

The second option and this is NOT A FIX. All newsletters are stored on the club website After having a look around the website click on the Blog tab and that’s where all the newsletters are stored. ENJOY

If one person doesn’t receive the newsletter, their is very little I can do about it. If several or all people do not receive the newsletter (link in Mailchimp) their maybe a technical problem which we will work on.

Steven Trevaskis

Runner Profile – Glenys Frizzell

Image may contain: 1 person, smiling

Age and PBS

Next birthday is an “0” birthday and I’ll be eligible for a senior’s card

5kms – 23.46

10kms – 51.56

1/2 – 1.54.52

Full – something only dreams are made of

How long have you been recreational running and what prompted the start?

I only started recreational running in my 50s. 

I was a plump “ unco” child who would come home after athletics days in tears, asking why I always came last. My brother’s solution was easy – just run faster!

Even my mother’s response to why I didn’t get to do ballet like my sisters was that  I  was too much of a heiferlump!

It wasn’t until my early 20s that I became addicted to fitness as a means to lose weight after ballooning from a chubby child to an obese adult,  thanks to the uni staples of pizza and alcohol. I became a regular at the gym and even became an aerobics and gym instructor ( and indirectly how I met hubby Peter, but that’s another story).In the process I managed to shed 20 kgs.

Still, running was never on my radar; an activity I loathed and one  I expected to  always to have an aversIon.

Ten years ago life and physical fitness pursuits took a dramatic turn when an out of control car hit the back of our stationery car at 120 kms/hr. The bones in my back that were broken and crushed had doctors predicting I had 5 years until I would be permanently confined to a wheelchair. Swimming, while not an exercise  of choice became the only exercise I could do initially. To keep myself motivated I signed up for the iconic Lorne Pier to Pub ocean swim, which became an annual pilgrimage, with Peter running the Mountain to Surf the day before. 

One year I decided to take part in the Mountain to Surf too – but as a walker. I got caught up in the atmosphere and ended up running most of it. Soon after I started joining Peter at Parkrun and became just as obsessed as he was.

Early last year Peter signed us both up for Runners Club to my protests. I had thought it was a club for elite runners – way out of our league. While the club certainly has its share of elite I discovered it’s also for those who just love running …. or want to love it. ( I hover between the two!)

COVID restrictions impacts

With retirement this year Peter and I had planned to complete Parkrun’s Cowell  Club (100 different locations) and  Alphabeeter Club – dreams now for the future ??

 Being confined to home we’ve been running and bike riding from home daily … probably to the point of ?excessivism?. The imminent birth of our granddaughter may give my body the rest and recovery it’s craving (but thoughts of that wheelchair … keep going while you can)


A food I rarely eat these days but if I’m going to indulge it’s worth the trip to Bank St Pizza, Avenel for any of their exceptional gourmet toppings on a base you simply can’t replicate ( and no I don’t have a vested interest ??) 

Home cooked pizza – my go to is caramelised onion, roast pumpkin, pine nuts and feta  – and forget pineapple.

Goals in Running

Not getting my hopes up to complete any running goals right now with pandemic life. 

I had been training for the Challenge Olympic distance triathlon which was scheduled for early April and has been postponed until October??? Perhaps in 2021.

 When Parkrun returns  Cowell and Alphabeeter are a must.


Image may contain: 2 people, including Peter Frizzell, people smiling, people standing and outdoor

Garmin hit by ransomware

Garmin’s four-day service meltdown was caused by ransomware
As most of you are probably aware, Garmin Connect was down for several days but now appears to be back online. While this may be a #firstworldproblem, it did mean people had issues submitting their runs to many for the virtual runs currently happening around the world. Ars Technica looks at how it was a ransomware attack, which many people had suspected.


Lucy Bartholomew full-time ultra runner 26,000 followers on Facebook & 85,000 followers on Instagram. Podcast name – Run with love

19. Lucy Bartholomew, Ultra Trail Runner – Reconnecting with your why, being the best version of yourself, and the power of community

Ultra trail runner Lucy Bartholomew entered the ultra running scene when she was just 15 years old and running her first 100k. Today, 8 years later, she seems to have already gone through it all, becoming one of the veterans of the sport. She has a huge influence on social media with 85 000 followers on Instagram, a platform where she talks honestly and without filters about everything ultra running, strength training, delicious plant-based food and much much more

I think that you shouldn’t put so much pressure on yourself to try and be perfect, to have this perfect journey, to be this perfect person for people to look up to. It’s not realistic. I think that what I learned is that the only thing I can be is me, and the thing that makes me me is being the best version of it, and that’s in all aspects. There’s fitness, yes, but there’s also health, being mindful, being social, being friendly, and being kind. And I think that — you know, they have this saying called strong not skinny. But I think there is also, like, fit and friendly.

A new podcast to share with you all! This time with “Run with love podcast”!

Hope you enjoy!

Link here or on your platform to listen!…/19-lucy-bartholomew-ultra-trail-r…

How to Rehabilitate Anterior Hip Pain in Runners

Pelvic and hip injuries are some of the lesser seen injuries in runners, with less than 10% of runners reporting pain at the hip and pelvis. Of which an even smaller percentage present with anterior hip pain. As it is an uncommon area to have pain or injury, it can be confusing for runners to get diagnosed and then effectively manage and rehabilitate. Here is a comprehensive guide to anterior hip pain in the runner. Click HERE>>> to read the article by Lewis Craig

SRC E-News July 17

Club update

So what’s been happening at The Shepparton Runners Club

  1. The SRC committee has wrapped up the cancellation of the 2020 Shepparton Running Festival and has contacted all those that had entered before registration were suspended.  Whilst registered participants were disappointed that the event would not proceed this year they expressed their gratitude for the way the Club handled the situation with 62% electing to roll their registrations over to next year.   The SRC Committee would also like to thank Steve Ayton, Liz Connick and Sean Greenhill for the power of work and professionalism shown during this unprecedented and stressful time.
  2. In June, the SRC applied for a grant through Community Sport Sector Short Term Survival Package, to assist with club operations during COVID-19, in which we were successful in being approved for $1,000.
  3. The clubrooms were broken into. This is disappointing as this is the second time in 12 months that the rooms have been targeted. While nothing of great value has gone missing, it is not something as a community group we don’t like to see. The committee are in the process of submitting a grant to improve the security of the rooms and our contents. If anyone notices anything suspicious around the clubrooms, please report this to the Shepparton Police on (03) 5820 5777 or crime stoppers on 1800 333 000.
  4. Training continues in line with the recommendations from Victoria State Government with no more than 20 participants. We have seen these to be popular with the training lists filling early. It is great to see regular faces, as well as some new faces attend training. Coach Chris has been doing amazing with the training plans, and Run Leaders Norah and Sam have been great with executing these and assuring we have a safe environment to run in.  With the constantly changing environment regarding Covid 19 the committee is keeping a close eye on restrictions and will notify members via our social media platforms should the situation change in regards to training.
  5. Princess Park Reserve has seen the competition of electrical upgrades as well as the installation of new lighting around the main oval.
  6. We are also very excited for Chris Armstrong to join the team at Run2PB in addition to being head coach at SRC. Through Run2PB, Chris will be here to guide you in every step of your journey to assist you in chasing your running goals as an online running coach. If you wish to reach out to Chris via Run2PB for a personalised weekly plan, he can be contacted at

Runner Profile

Tara Daniel

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PBs – I just realised that most of my PBs are unofficial and probably don’t count.

5km – 25.50 (1/1/2020)

10km – 57:12 (unofficial at the August Handicap in 2019)

21.1km – 2:10:39 (unofficial for RunRona in May 2020)

42.2km – 5:02:40 (unofficial in Nagoya after the Nagoya Women’s Marathon was cancelled halfway through tapering)

Why did I start running? I had flirted on and off with running since my housemate in the UK did the Great North Run and raved about how awesome running was. I tried a few times to get serious with it, but I did that thing that all new runners do which is run as hard and as fast as you can then die after maybe 2 minutes, so running was kept at arms-length until 2016 when Sam and I decided to go to Nepal to walk to Everest Base Camp. At this stage I was probably 5 kgs heavier than I am now and supremely unfit. I started walking and running so that the holiday to Nepal would be fun. That was the year I ran my first ever 10 km fun run at the Wagga Trail Marathon, that was one of the most EPIC runs of my life….I think it was even more emotional than the Nagoya Women’s Marathon this year! After getting back from Nepal, I ate like I climbed a mountain every day for a few months and got supremely unfit again. In early 2017, Sam cracked it and decided we needed to get fit again, so began the “love” of parkrun. For the first few months of going along to parkrun I hated it, it was awful…but as I started to get fitter I started to enjoy running more and more. I was maybe running 3 times per week but going flat out for 2 km then stopping. Sam then decided he wanted to join the runners club, I said no thanks, he said too bad, you are already a member and the rest is history.

Best thing I have learnt? Run easy! How good is it, you can go for a run and enjoy it, you aren’t dead at the end of it! I probably do too much easy running…but its great. I think I would have taken up running earlier had I known that you don’t have to run each run like you are being chased by a bear and your life depends on getting to the nearest safe spot as fast as possible.

Pineapple on pizza? Pineapple definitely belongs on pizza. It is an essential ingredient in my view.

Best achievements/ proudest moments in running? I have two that spring to mind immediately. The first is the “My Five Km Finish Line” program I did in 2019 which was aimed at getting people into running and getting people active. The concept was a couch to 5 km type thing but really it was just about teaching people the easy running thing so that you realise it doesn’t suck! The fact it tied into the running festival was great and the group of ladies (and Steven) were so good to train with. I really enjoyed it, and watching them finish the 5 km at the SRF was kind of emotional. Its also so good seeing Katherine, Alice, Taren, Jacqui (and Steven) really embrace running and smash some incredible goals. The second was finishing a marathon in 2020. I signed up to the Nagoya Womens Marathon in August 2019 and trained for it from 8 km as my first long run in August through to 33km as my longest long run in February 2020. The event was meant to be held on March 8 2020 and about 10 days out from the event, I got notification it had been cancelled due to COVID-19. At that point we had no idea the impact that this virus would have on us so I had to make a decision. I ended up still going to Japan and I was going to run the marathon to coincide with parkrun (which then was also cancelled) so I ended up running 42.2km with Sam for 30 km, around a 1.3 km park in Nagoya. I didn’t care about time or anything except getting the distance done which I did. I could have chosen to not do it, but getting it done made all the early morning get ups seem worth it. Although there was no event, I know I am a marathoner and I am super proud I finished it. I will re-enter Nagoya and do it properly one day. I really do want to be handed my Tiffany’s necklace by the Tuxedo Squad!

What’s next on the cards? I am actually really liking the COVID break. I’m really just enjoying running for running’s sake. There is no pressure and it’s just nice to go back to the basics of why I run. I think I might just see what comes up. But one thing I really do want to do is dress up as jazzercize barbie for the Afterglow Trail Run (if it goes ahead). I think Nat said she might do a marathon there!!! (HA KIDDING)

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Managing running with Covid-19 restrictions

Who has embraced Iso Running at SRC?

Covid-19 has produced many setbacks to our running calendars over the past few months. Week after week we have received news of events that have been cancelled. Events that many of us were really looking forward to, and that we had already invested much time preparing for. While this has been disappointing for some of us, many SRC members have embraced the isolation period and worked really hard on their running. Some have managed to make some great progress in their fitness and running goals and produced the fastest times they have ever run during this time. Below are a few of the personal bests that we have seen over the last few months…… a bit of a case of being “all dressed up and nowhere to go”….so let’s give them a shout out here to let them know we see how their hard work is paying off. 

Helen Reynolds Marathon 4:29:56

Taren Kirby Half Mara 2:28:04 (first half)

Tara Daniel Half Mara PB 2:10:30

Jacqui Noonan Half Mara 2:28:53

Anna Turnbull 10km 43:50

Laura Smithers-Shaw 10km 51:30

Catherine Heard 10km 59:44

Chelsea Nicholson 10km 60:21

Taren Kirby 10km 63:17

Anna Turnbull 5km 20:39

Kirsten Arthur 5km 21:44

Hannah D’Andrea 5km 22:20

Kate Flynn 5km 23:46

Catherine Heard 5km 27:37

Taren Kirby 5km 28:09

Cate Aitken 5km 28:12

Jacqui Noonan 5km 28:18

While this article is specifically about personal bests, it is also equally important that we recognise everyone that has kept up their running over the last few months as well. Our physical and mental health is important especially in these stressful times, and the benefits that running can have in our overall health and wellbeing are tremendous. Keep up the great work everyone!


Better with running

This is an awesome interview with Chris Armstrong. Most people would have iTunes or spotify where you can search for – better with running podcast-. or you can do what I do and ask my Google home mini so I do not need a link. Check this one out!

Chris talks about his early years of football and running to starting with the Shepparton Runners Club and how we have managed running this year with the outside group restrictions.

Chris tells us about training for his first marathon and about the connection between running and mental health. And by the way, Chris is not big on Social media. But you can follow him on Facebook, Instagram, and Twitter.

I Sat down last week with Zacca Newman to talk all things running for the “Better With Running” podcast. Went over a stack of things including getting started, Shepparton Runners Club, exercise and mental health, Run2PB and coaching. Available where you get your podcasts.

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Congratulations coach Chris Armstrong on joining the Run2PB with Brady Trelfell

Coach, Chris Armstrong has a passion and dedication for distance running as strong as anyone in the country. Not only has Chris achieved some amazing times of the roads, he is also a fantastic contributor to the running community. 

Chris is actively involved in the Shepparton Running Community as a regular volunteer at Shepparton parkrun and has previously been the photographer, newsletter editor and run director. 

Chris is involved with organising the Shepparton Marathon Festival and is Head Coach at Shepparton Runners Club.

Chris has Personal Bests of: 5km: 16:34, 10km 35:46, Half Marathon 1:16:50, Marathon 2:48

He specialises in working with recreational athletes.  He has a dedicated and consistent attitude to distance running and has grinded away for years to achieve his goals. 

He understands the stress that many of us are under when trying to balance running training, work and family life. 

Chris has an exceptional track record with his coaching clients with many achieving personal bests in distances ranging from the mile to the marathon under his guidance as well as being a qualified level 1 recreational run leader.

He has been coaching for 8 years and has previously trained under Australian Marathoner, Pat Carroll and Run2PB’s Brady Threlfall. 

Melbourne Marathon

Like our passionate running community, we are hopeful that the 2020 Melbourne Marathon Festival will take place this October. Preparations are proceeding as planned, taking into account the health and safety of our participants, spectators, volunteers, partners and team members, as our top priority. 

We will continue to work closely with local, state, federal authorities and health officials as we monitor the COVID-19 (coronavirus) in order to deliver you a safe and rewarding event.

It is our intention to keep our community in the loop as much as possible. If we receive any updates we will be sure to let you know via email, our website and social channels, but for now we’re looking forward to welcoming everyone back for Australia’s Largest Marathon.

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
I Survived 2020 5km Virtual RunThursday, 1 October 2020 to Sunday, 31 January 2021AnywhereEvent Website Facebook Page
Legacy Remembrance Walk6th November to 11th November AnywhereEvent Website

Elite Profile

Peter Bol (runner)


Bol was born on 22 February 1994 in Khartoum, Sudan. His family fled the civil war in Sudan when he was four. They lived in an Egyptian refugee camp for four years before immigrating to Australia. At the age of eight, he arrived in Toowoomba, Queensland. He grew up in Perth and attended St Norbert College. In 2017, he completed a construction degree at Curtin University.

Athletics career

Bol was a promising basketballer in Perth, Western Australia. When he was 16, a teacher at St Norbert College suggested he try 800 m running after a promising cross-country run.

In 2013, Bol stormed to victory in the junior men’s 800 m at the Australian Athletics Championships in a personal best time of 1:48.90. In December 2015, he moved from Perth to Melbourne to train with coach Justin Rinaldi, who also coached joint national record holder Alexander Rowe. In 2016, he ran two Olympic qualifying times (1:45.78 and 1:45.41) and was selected on the Australian team for the 2016 Rio Olympics.[5] At the Olympics, he finished sixth in his heat in 1:49.36 At the 2017 IAAF World Championships, he finished seventh in his heat in 1:49.65.

On 10 June 2018, at IAAF meet in Stockholm, Sweden he set a personal best of 1:44.56 in the 800 m defeating training partner Joseph Deng.

My 5k finish line.

It’s 12 months this week since Sam and Tara created the 5k finish line program. It’s great to see the enthusiasm and improvement of the 4 runners who continued on and joined up with the Shepparton Runners Club.

Well done Jacqui Noonan, Taren Kirby, Allice Allen, and katherine hallam.

I’ve overdone it now. Just another photo of Tara.

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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.

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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

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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
I Survived 2020 5km Virtual RunThursday, 1 October 2020 to Sunday, 31 January 2021AnywhereEvent Website Facebook Page
Legacy Remembrance Walk6th November to 11th November AnywhereEvent Website