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
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent 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
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent 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
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent 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

SRC E-News Feb 21

Wangaratta Marathon & Fun-runs. February 23!

SRC entrants list below. Good luck to everyone who is running on Sunday. The club will have a gazebo set up near the finish line. We also have a esky to store your cold drinks in. This is always a great social event and this Sunday shouldn’t be any different.

For those that have followed and run the Wangaratta marathon and fun run over the years you may be interested to know the following from Race Director Justin and Sharon.

They have hosted the event for 10 years come this Sunday. They will be handing the event over to the Wangaratta Chronical after this Sundays event.

In 2021 Justin and Sharon will assist the Wangaratta Chronical deliver the event.

Justin and Sharons other races, the Ned Kelly Chase & the Beer mile will continue to be hosted by Justin and Sharon.

Runner Profile

Andrew Sait

Age: 26

PB’s:

Mile- 4.57

5km- 18.03

10km- 38.11

Half marathon – 1.28

Marathon- 4.16

At what age did you start running?

I’ve been running for as long as I can remember. As soon as I was old enough, I started to compete at Little Athletics. I then started to travel to Bendigo for their cross-country season in the Winter.

I went away from running from ages 19-24 while I was studying at university. During this time, I mainly kept busy playing football for Huntly and Shepparton United.

Can you tell us about the VAL running you participate in?

In 2011-12 I first ran with the VAL in the shorter events from 70m- 550m. This year I return to the Victorian Athletics League competing in the mile and two-mile events. Since New Year’s Day, its taken over most weekends racing in towns such as Maryborough, Daylesford, Wangaratta, Ballarat and Melbourne.

What routines/habits do you follow before an important race?

I don’t have too much of a routine before I race. I try not to eat 3-4 hours beforehand, I normally have a black coffee and depending on the event usually do 4-5km warm up.

What upcoming events do you have in the pipeline?

I have a few races lined up for this year. Running with the VAL will keep me busy most weekends up until Easter where I’ll be racing in the mile and two-mile events at Stawell.

After that, I’ll increase my weekly km’s in preparation for the Gold Coast Marathon later this year.

What does a typical training week look like for you?

At the moment most of my harder sessions have been at the athletics track.

Monday- Track interval session

Tuesday- Morning run/run with SRC

Wednesday- Rest day

Thursday- Track interval session

Friday- Easy run/ rest day

Saturday- Park Run

Sunday- Long run

What is your biggest challenge and what do you do to manage that challenge?

My biggest challenge has been training consistently. Over the past few years I would get a few solid months of training in and see some good progress before developing an injury. Its taught me that rest days and having easy weeks are equally as important as the tough sessions to remain injury free!

What was the best advice you were ever given? – 

Not sure if this is the best or worst advice I’ve been given “go out hard, then hold on”. 

Note that Andrew chooses not to make controversial comments on pizza.

Run Calendar

This run calendar is created by and edited by Sharleen. It is a work in progress and we will continue working on it until we are happy with the format. We are still playing with the format and content.
Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page

The Road to Nagoya

By Tara Daniel

Last full week of training and now for the taper for Tara.

Part 26 of Tara’s blog here

SRC E-news Jan 14

Club news

SRC 1600m handicap is next Sunday at the athletics track and the start list is taking shape with 48 names so far, we may even expand it to 5 races for this one depending on numbers. Check Facebook or chat to Coach Chris for details
Register here – https://docs.google.com/…/1FAIpQLScdH8MYYryGVYct0…/viewform…

parkrun

If you want to see the future roster here is the link. If you want to add your name to the roster please contact Allan Connelly or Chelsea Nicholson or see a parkrun vollie on the day.

Runner Profile

Image may contain: 1 person, standing, beard and outdoor

Chris Harvey, 66 years old, born in England 8th April 1953, arrived in Australia New Year’s Eve 1964.

Prior to starting Parkrun, I actually hated running, the only time I had done any running was because I had to when I was training in the Police Academy back in 1979.  Running was all too hard.  My wife, Debbie, started doing parkrun in 2013, sometime later a friend joined her at Parkrun, walking, and as he was a bit older than me, I was shamed into joining him. 

On the 29th November 2014, I did my first parkrun (or walk) at Shepparton in a time of 41.26, and this was the start of my running journey. At my second parkrun I figured I could jog some of the way and after 7 PB’s in a row  I was hooked.  I have been very lucky to have been able to complete international parkruns in England, Scotland and Ireland and aim to do a few more in future. I have also enjoyed running in Japan and more recently in Spain in order to maintain a level of fitness. 

On the 7th December 2019 I ran a Parkrun PB of 25.00, my aim now is to break the 25-minute barrier.   I have a PB of 55.15 for 10kms and on my first attempt at a half marathon, at the SRC Running Festival, 2019, I clocked 2hrs 13mins which for me was very satisfying considering the injury interrupted preparation I had.  I think my most enjoyable run to date was the 10 kms at the Melbourne Marathon Festival last year, although just missing a PB I felt so comfortable and running onto the ‘G’ is a bit of a buzz! I have not given much thought to events this year, my goal being to regain some fitness after my hand injury and see what happens, however I would like to run in Melbourne again later this year.

Joining the SRC has enabled me to become a more consistent runner and training with the club is much more enjoyable than training alone.  I think the inclusive nature of SRC without regard for age, gender or ability is what makes it a successful and enjoyable club to belong to.

As for pizza’s, olives must be sliced, anchovies are a must and pineapple is definitely out.

Race Calendar

The race calendar is created by Sharleen. If you want items/races added, (or deleted) please let her know.

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page

The road to Nagoya – part 25

With a cast of thousands supporting Tara on her Sunday long run anywhere from 2 km to 15 km. I am now pondering how am I going to preview Tara’s blog. Hmmm what can I say? I guess you will just have to read it for yourself here, Tara’s blog.

SRC E-News Feb 7, 2020

Club News

SRC Mile Handicap – Sunday February 16th

It’s on again, our second handicap for 2020 and we go back to the athletics track!

Details

When – Sunday 16th February, first race at 8:30am
Where – Shepparton Athletics Track
Who – Everyone is welcome
Cost – SRC Members – Free, Non-Members $5

Register here – https://docs.google.com/…/1FAIpQLScdH8MYYryGVYct0l…/viewform

Runner Profile

Melanie McAuliffe

Melanie McAuliffe

Born – Albury NSW (although parents lived in Shepparton at the time) but grew up in Townsville QLD

Kids – Mason 15 and Maleah 6

Lives – Mooroopna – for around the last 10 years

Age – 41 years, 11 months and 26 days

What are your PBs?

  1. 5km – 26.09
  2. 10km – 57.22
  3. half – 2.07.59
  4. full – I will never find out

What started your running journey?

After keeping mostly to myself for the first 6 years of my time in Mooroopna I finally decided to “Try something new”. A friend of mine suggested we try parkrun to get fit and meet new people, so we signed up and then did absolutely nothing, 2 laps of the lake? Are you crazy!!…… Finally a few months later the kids and l went along to Parkrun to give it a go. Mason was calling out to me the whole time “Hurry up mum” while I pushed the pram around the lake (TWICE!!!), dying and wondering “how do all these crazy people do this each week and without carrying a water bottle” I finished in just under 39 mins and I was addicted. I set myself goals, stalked every running website available and then decided that once I could run 5km in under 30mins I would join the Runners Club. The rest is history.

Running is the BEST therapy and I wish I had found it years ago. As a single mum of two kids I would very rarely put myself first or allow myself to be part of anything other than kid related things. But what I love about running is that I can do it whenever I want, with or without kids, and if I don’t run on a certain day I’m not letting a team down.

How do you find time to run with working and kids!

It’s not easy, and Strava will show that I lack consistency. But you just do what you can, when you can. Originally I would run with Maleah in the pram and Shawn the Sheep on the DVD player, now I run with the club, after work, in the mornings (as Mason is old enough to baby sit) or the Ryans and I tag team babysitting duties if needed.

What do you like about the SRC?

The inclusiveness, the craziness and the friendships. Maleah has no family here other than myself and Mason so I love that EVERY member of the club is someone who I consider a positive role model for her and Mason, which is very important to me.

Goals for the next twelve months?

Apart from consistency, it’s to Beat Tara. We have a bet going that will end in April and the winner gets to choose an outfit for the loser to wear at parkrun/handicap.

Best recovery drink out of a mixing bowl?

Ok so to explain this. I was very tired on Sunday and poured myself a nice cold wine INTO A BOWL. I laughed, I cried, I took a photo and shared my craziness. But seriously WATER, cold water!! And then follow with a Pinot Grigio.

Pineapple or Anchovies on a pizza?

Pineapple; anchovies belong on the NEVER EVER list with coriander and full marathons.

Any favourite or memorable races that you have done?

My first half marathon was The Great Ocean Road with Justine, Matt and Steve. It was the best; location, run, atmosphere and company!!! Then every event I do where I hear the cheers of the Purple and Gold as I cross the line warms my heart and brings me such joy. We are so lucky to be surrounded by such wonderful and supportive people.

Two truths and a lie:

  1. I have 7 tattoos
  2. I’ve been skydiving
  3. I’ve lived on 2 islands in the Whitsundays

Race Calendar

Edited by Sharleen. If you know of a race in the next 2 months that’s not included please let Sharleen know.

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page

The Road to Nagoya

By Tara Daniel

Last Sunday I wanted a 15km run at Half Marathon race pace as a test for Wangaratta half marathon. So I new I couldn’t run with Tara as she would run 30+ seconds per km slower than my aim. So Sam decided to run with me to assist with my pacing. Jacqui was a late scratching from Tara’s support runners so Taren decided to run with Sam and I. Taren was aiming for 10 km and Sam 20 km.

We clocked over 10 km in 1:07:00 and Taren was committed to running the extra 2 km to get back to her car. Sam and I continued on trying to pick up the pace but I didn’t have much left in the tank. When I finished my 15 km in 1:40:51 Sam kept running to clock up his 20 km for the morning.

This week Tara’s support runners were Kate Dainton, Melanie and Natalie. Her latest blog is here – The Road to Nagoya

SRC E-News Jan 31

SRC News

Last Saturday about 25 SRC members attended a working bee at the clubrooms.

The Shepparton Runners Club committee would like to say thank you to all that helped out. Thanks to Norah for arranging the shelving and cupboards from your work for us to use in our rooms for storage.

We had a 3 mtr skip full of rubbish. Also a van and trailer made it easy to cart the shelving. Thanks to those who supplied tools so we could cut things to fit and drill and screw things together. Thanks to those who cleaned and cooked on the BBQ.

Message from Steve Ayton

Giving a huge shout-out to SRC and the awesome donation to my recent Charity ride from Torquay to Adelaide.

Your donation will go towards the overall tally (still being finalised) however what we do know is that we have now raised over $500k since the ride started 7 years ago.

Thank you, thank you, thank you for the awesome support. Greatly appreciated!!

This Sunday

Several people are running from Lake Victoria on Sunday. Sam and I will run 15 km plus at 6:30 – 6:40 min/km starting at 6:30 am from where parkrun starts. Sam will continue running until he clocks 20 km. Tara will have her 30 km long run on most likely starting at 5:30 am, so if you want to keep her company contact her to work out a meeting point. Others who may tag a long with Tara for a few km are Jacqui Noonan, Natalie Hicks, & Taren Kirby.

So if you want a hit out before Wang, their will be someone to run with this Sunday. Those who are aiming for Wang will be tapering in a few weeks. Tara the lucky chick doesn’t have to taper until the end of February.

Runner Profile

Image may contain: 1 person, standing and outdoor

Sharleen Bachelor

Age:In years 32, in maturity about 7 to 19 on any given day 🤣

 PBs 3000m -16.02, 5km – 25.39, 10km – 54.45, 21.2km – 2.26.03

How did you come about joining the SRC?

I joined the SRC as a means to an end that resulted in being something I found I really loved and couldn’t live without.

Brenton made me start doing parkrun when I was learning to walk again, having so many SRC members encouraging me around every single week, remembering how I went the week before and congratulating me on doing better made me feel like a part of such a wonderful community. A few years, 79kg weight loss and a much improved health prognosis later, I wanted to improve my fitness to join the CFA so I saw joining the SRC as a way to support that. So naively I thought I’d join, get fit enough to actually run all of parkrun and that would be the end of it. Instead I found a massive dysfunctional family I actually want to be a part of who also enjoy causing themselves physical discomfort on purpose and then spending every conversation analysing every aspect of that physical discomfort. 

You’ve volunteered in many roles at the SRC, do you enjoy the social aspect of the club?

I love that in the SRC I have found my people, people who are genuinely excited by the achievements of each other, who enjoy each other’s company and who support, guide and encourage each other to do better.

What key aspects have you learnt about improving your running?

I’ve learnt the hard way that the 10% rule is an actual thing, neglecting to pay attention to the niggles is a terrible idea, strength work, stretching, warming up and cooling down all  matter, they are not optional extras you can pick and choose from.

Above all if you aren’t consistent you can’t expect the results. 

Is pizza best for pre-run or post-run?

Gluten free pizza is a rubbish idea at any time 🤣 

Eating anything less than three hours before a run is not a thing I can even entertain the idea of doing, however a post run breakfast of any description is something I will always get behind, especially if it includes bacon.

Are there any running devices or techniques you’d recommend that you’ve found have helped you?

Mr Foamy the foam roller and Frank the spikey ball are my greatest loves and biggest hates but by far the most useful devices I have found.

I am currently using the Garmin Forerunner 620, it is trying to die on me but it has to wait because I can’t decide on what to get for it’s replacement. I don’t buy into the idea that a watch will make or break you as a runner which is probably why I’m struggling to choose, but Strava data is always nice to have for reflection.

Get fitted for the right shoes for you, by the right people BEFORE you need them.

Don’t ignore the need for training your whole body, spending time stengthening and conditioning with weight training, yoga, pilates and swimming. 

What’s in your future this year, including events and goals

2020 for me is going to see me make all the sensible adult choices that are going to mean I don’t end up a ragey, injured mess.

Ideally I would like to run sub 20 for parkrun by December, run sub 2 hours for the Shepparton Running Festival half marathon, but really I want to do stadium stomp, a night run, a trial run and Run Melbourne for the pure joy of being able to enter and complete a running event.

parkrun

For those who don’t know the history of parkrun it goes like this.

Parkrun (stylised as parkrun) is a collection of 5-kilometre (3.1 mi) running events that take place every Saturday morning at over 1,400 locations in twenty-two countries across five continents. Parkrun events are free to enter and are run by volunteers, supported by a small group of staff at its headquarters.

Parkrun was founded by Paul Sinton-Hewitt on 2 October 2004 at Bushy Park in London, England. The event was originally called the Bushy Park Time Trial. It grew into a network of similar events called the UK Time Trials, before adopting the name Parkrun in 2008 and expanding into other countries. The first event outside of the United Kingdom was launched in Zimbabwe in 2007, followed by Denmark in 2009, South Africa and Australia in 2011 and the USA in 2012. Sinton-Hewitt received a CBE in 2014 for his services to grassroots sport. By October 2018 over 5 million runners were registered worldwide. Parkrun is funded mainly through sponsorship, with local organisers only needing to raise money when they launch an event.

Bushy Park Pilgrims

By Chris and Debbie Harvey

Chris and I travelled to UK for a trip which was filled with family fun and parkruns.  We arrived in London on Friday night and were up and in an Uber the next morning on our way to Bushy Park parkrun.  Thankfully parkrun starts at 9am in London!  As we approached Bushy Park we saw parkrunners converging from all directions.  Some friendly locals pointed us in the direction of the start and warned us that it had been very wet and muddy the previous week and it would be worse this week. 

Necessarily, the start is in a large clear area of the park.  A volunteer walked through the crowd of parkrunners holding aloft a sign that said, ‘First timers and Visitors.’  We followed him.  A group of 128 visitors and unknown quantity of first timers assembled and listened to the briefing.  We were warmly welcomed and shown a large map of the course.  Although the course is irregular in shape with a number of direction changes there was never a chance to get lost – there was a continual flow of runners to follow.  The main briefing then followed and although we could hear the Run Director who was using a megaphone I assumed, we certainly could not see him.    The course certainly was very wet and muddy with lots of decisions to make i.e. will I run to the left or right of the puddle, try to hurdle it or just run straight through.  I ran with my daughter Christie and we kept losing each other among the crowds of parkrunners.  Chris, having 10 days earlier seriously injured his hand, walked and always had fellow parkrunners to chat to. 

The ‘double funnel’ at the end of the run is a mystery to me but somehow it worked.  Your time was clocked and then you were directed to one or another funnel.  Tokens were given out towards the end of the 30 to 40-metre-long funnels, before you moved off to find scanners dotted around.  It all worked very smoothly with 1244 parkrunners on a cold London Winter morning.     

The Uber driver on the return trip admitted that when he saw that the booking was for Bushy Park he almost cancelled because he knew we would be very muddy parkrunners.  He was impressed when he drove up and we were busy wiping our shoes on the grass to clean them as best we could.   

I noted online afterwards that Bushy Park have 51 volunteers each week with 12 marshals and 11 Funnel Managers – how incredible is that!

So pleased to have run Bushy Park parkrun – it was awesome.  Hope you get the chance to do it too.

Debbie and Chris Harvey

House Keeping

Sharleen will be updating the running calendar that will be added to the newsletter in future. We will be using the TablePress format that comes with the SRC website. If you know of any races within the up coming 2 months that is not in the table please let Sharleen know. Also this is a new system for us so we may need a bit of time to play with it to learn the best ways to display races.

Name of EventDate of EventLocation of EventEvent WebsiteFacebook Page
Rokeby Twilight Trail Run
POSTPONED
Crossover Regional Park, Rokeby VIC
Event WebsiteFacebook Page
Murray Marathon Festival
POSTPONED
Norieul Park, Albury, NSW
Event Website
Facebook Page
Empowering WomenSunday, 1 March 2020 to Tuesday, 31 March 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Maroondah Night RunPOSTPONEDRingwood Golf Course, Ringwood, VICEvent WebsiteFacebook Page
Stawell GiftPOSTPONEDCentral Park, Stawell, VICEvent WebsiteFacebook Page
Run the RockPOSTPONEDHanging Rock Racecourse, Hanging Rock, VICEvent WebsiteFacebook Page
Bay Break Multisport Festival
Saturday, 28 March 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Murray River Trail Running Festival - TrailRun4aCureSunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Melanoma March: Bendigo
Sunday, 29 March 2020AnywhereEvent WebsiteFacebook Page
Run for Wild Places
Wednesday, 1 April 2020 to Thursday, 30 April 2020

Anywhere
Event WebsiteFacebook Page
Shuffle 4 Parkinson'sWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
The Clashes Virtual RunWednesday, 1 April 2020 to Thursday, 30 April 2020Anywhere!Event WebsiteFacebook Page
Memory Walk and Jog: Western Sydney
Sunday, 5 April 2020Anywhere in AustraliaEvent WebsiteFacebook Page
Greatest Virtual RunFriday, 10 April 2020 to Monday, 13 April 2020
Anywhere in AustraliaEvent WebsiteFacebook Page
Ross Running Festival
Sunday, 26 April 2020AnywhereEvent WebsiteFacebook Page
Mother's Day Classic: Shepparton
Sunday, 10 May 2020AnywhereEvent WebsiteFacebook Page
McDonald's Brisbane Marathon Festival
Sunday, 7 June 2020AnywhereEvent WebsiteFacebook Page
Gold Coast MarathonSat 4 - Sun 5 July
ENTRIES POSTPONED
Gold Coast, QLD,Event Website Facebook Page
Weipa Running Festival
Sunday, 12 July 2020 to Sunday, 26 July 2020AnywhereEvent WebsiteFacebook Page

[STRETCHING vs STRENGTHENING]

From the running Physio

👉🏻I’m often asked by distance runners if they need to stretch-my response is typically ‘no-I’d rather you spend any time you have to work on your body doing some form of strength & conditioning’🗣
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👉🏻A systematic review on the effectiveness of exercise interventions to prevent sports injuries found:
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1️⃣ consistently favourable estimates were obtained for all injury prevention measures (strength training, proprioception, and combined) EXCEPT for stretching
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2️⃣ strength training reduced sports injuries to less than 1/3 and overuse injuries could be almost halved
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📌25 trials, including 26 610 participants with 3464 injuries, were analysed (Lauersen, et al, 2014)

The road to Nagoya by Tara Daniel.

Last Sunday after a late start I joined Tara and Taren for the weekly long run. Norah and Natalie pulled away to finish at their own pace as I joined Tara and Taren. I think it was good for Tara to have running company doing different distances at different times. It added to the conversations.

My weekly words of wisdom to you Tara are, if you were able to get one of your friends off the couch by your running or fitness post, then it was worth annoying all the other ones with them.

Click here for Tara’s blog.

Stay hydrated in the heat and have a good weekend.

SRC E-News Jan 24

This weekend

Saturday

If you’re free this weekend …….we are holding a Working bee this Saturday from 9:30 at the club rooms. Bbq breakfast provided so pop on down after parkrun. You may want to bring old clothes as it’s very dusty in there.
What we aim to achieve. 1: take everything out. 2: clean out room inc remove back temp wall and shelving 3: pick up new storage from Metricon. 4: sort and cull. 5: install new storage. 6: put it all back . Sounds easy enough right 😆
What we need. 1: A trailer or two to pick up shelves . 2: A good drill to remove shelves/wall and secure new shelving to brick walls. 3: a few extra brooms for dusting down walls n windows. 4: ideas on how to clean the floor🤣 5: MUSIC 🎵
Thanks in advance and if you can help with trailers or drills maybe comment below so we doesn’t triple up.

More information chat to Mel.

Sunday

Sunday planned long run 6:30 am

Starting from the shelter where Shepparton parkrun starts.

Attending so far are Chris Nicholson, Sam Daniel, Tara Daniel, Kate Dainton, Steven Trevaskis, Taren Kirby. The group will most likely break off into smaller groups to suit individual pacing and distances.

ALL WELCOME – Feel free to join us.

Runner Profile

Allan Connolly

PB’s – I can give you my actual PB (which is from way back) and my current PB

5km – 16.58, recent 19.27 and is also fastest parkrun at Shepp.

10km – 34.57 recent 42.20

Half – 1.14 recent 1.42

Marathon – 2.54.38 nothing recent

50km – 3.50

Longest run – 87km Comrades marathon in South Africa 10.04 – (Up run) first half 4.30 and second half just enjoyed the atmosphere

Starting parkrun-

My first parkrun was at Albert park in Melbourne in August 2013 after being invited by a friend. I just thought it was like another fun run. I was again invited to a parkrun at Highlands parkrun in Craigieburn by the same friend. This was different. My wife Kerry came along and as this was a very small parkrun Kerry helped out at the finish as they were short of people. Kerry said that she was from Shepparton and the girls at the finish said parkrun would be a good event for Shepparton. After the event we went to the café and got to know the people there and really enjoyed the day. We said we would be back next week. On the way home Kerry told me what the girls said and I answered “Nah sounds too much like hard work”. The next week I went back to Highlands and this was Grand final day so it was footy colours and a community barbeque. Another great day. On the way home that day I said to myself we are going to bring parkrun to Shepparton. The biggest thing I have done but the best.

Volunteering at parkrun – Officially 149 times Unofficially -310 times (Event Director is a volunteer role) there’s always something to do each week behind the scenes

parkrun tourism 65 different events. Very hard to pick a favourite event that I have been to. It doesn’t matter which event we have been to in Australia it is funny how many times we bump into someone we know. Kerry says that she cant take me anywhere.

It is so good to see the number of people that have started at parkrun and gone onto being with the runners club.

Woodfire or normal oven pizza? Neither!  The best pizza is what we do at home. We have a small pizza oven and a small oven that goes on BBQ. On family pizza night we make the best pizzas out. I cook, Kerry rolls out pizza bases and everyone makes their own.

My own time consists of travelling with Kerry when we can, being overseas or on a cruise. Day trips here and there. Love going to Mulwala most weeks where we also spend two weeks a year doing a lot of relaxing. Winter see us travel to AFL games a lot to see Richmond for me and Brisbane for Kerry. Last year was a highlight as members of both clubs to go to Brisbane to see them play in a final against each other.

Not so many runs planned for me but more so goal runs to do. Puffing Billy (a favourite run back in the day) and hopefully one more marathon.

How Strava became a religion

Locally, especially if you are one of the Tatura runners, or more precisely if your name is Sam or Chris, Strava data makes for very competitive running. It doesn’t matter if they are aiming to run further or faster over a given distance.

You have segment or a training course where you aim to get a crown for the fastest time. They have the pub crawl in Tatura that runs past the 3 Tatura pubs starting at one pub and finishing at the 3rd pub. You have the killing fields that run around the Tatura abattoir. And a short windy segment is one called Knocking on Heavens Door that loops about mtrs around a retirement village off Dhurringile Rd.

On Strava you can create clubs. Examples of clubs created are Shepparton Runners Club, parkrun, & Tatura runners.

Here is the top few runners for this week in the Shepparton Runners Club

Yet, at the start of the training run, two things happened: feet started to move, and fingers pressed a button on a wristwatch equipped with GPS, setting the devices to record. When it comes to tracking and measuring runs, and being obsessed with data, we are right up there with the rest of the field. But tracking and measuring were just the start. Soon after finishing the run, most of the runners would upload that GPS data to a digital platform that has changed the world of amateur sport. And, as millions of people worldwide do, that if it isn’t on Strava, it didn’t happen.

Strava is a fitness and sports tracking platform that launched in 2009 and bills itself the “number one app for runners and cyclists”. As long as you have a smartphone, watch or bike computer that records your activities using GPS, you can sync it with Strava, then upload your run, cycle, ski or almost any other activity, and be rewarded with astonishing levels of data analysis.

Because of Strava, I also have a ringside seat into how elite athletes train and race. You can track any athlete you want with their permission from one of the most followed athletes in the world Lucy Bartholomew to former SRC members Mairead MacDougal & Sara Pye. You can even see Coach Chris’s sessions and copy any that interest you.

Ekiden relay.

Ekiden (駅伝) is a long-distance running multistage relay race mostly held on roads. The Japanese term originally referred to a post-horse or stagecoach which transmitted communication by stages.

Want to run a marathon, but not as an individual, instead as a team running different sections and distances

April 2020 – who wants to run (1/7th) of a Marathon!?!?!? We had a team last year and it was a lot of fun. All distances and abilities….I think we only had one team member last year who wasn’t injured….or sick!!! Let me know if you are interested….its fun!!

All you need is seven relay team members, and they can choose distances between 2.7km and 9.35 km. The course follows the O’Keefe Challenge Marathon course from Bendigo to Heathcote.

It’s perfect for community groups, sporting clubs, work mates or friends.

More info see Tara Daniel.

The Road to Nagoya – part 20

NEVER EVER underestimate the long run or it will come and give you a good hard slap in the face. – By Tara Daniel

This week in Tara’s blog she writes about one of those days. And you have them. A day in your training where you just don’t feel like it. A day where you just don’t want to do it any more. But to Tara’s credit she dug deep to finish the long training run.

Tara, it’s not going to be easy, but it’s going to be worth it.

Read Tara’s blog here.

SRC E-News Jan 17, 2020

This weekend

As always if traveling to parkrun or a race somewhere #sheppresenting please check facebook or the relevant website to see if it’s been canceled due to smoke.

SRC January handicap

Sunday – 1600m Handicap at Shepparton Aths Track – first race starts at 8:30am, race start lists posted later in the week – keep the registrations coming in. 46 Entries in so far, can we crack the 50? We will have 4 races on Sunday, Friday night we will list the groups and start times. First race will be at 8:30am

Cost – SRC members $0, Non-Members $5

Register here – https://docs.google.com/…/1FAIpQLSdYzBHew6WglUpkL…/viewform…

Runner Profile

Image may contain: one or more people, people playing sports and outdoor

Matt Ryan.

So I have ran many races from 5km to full marathon and most years I have been able to get my times down. My current PBs are 1mile – 5:57, 5km – 20:17, 10km – 44:29, Half Marathon 1:42:02, Marathon – 4:13:16. I do have a goal this year of running a sub 20 minute 5km. I like the ring of “sub 20 in 2020”. Other than that I don’t have any major goals in mind. Just keep running and staying active and healthy.

My running/training calendar is hit and miss. My expectation is to run 5 days a week, doing various sessions from fartlek with the club, social runs and long runs. Reality is I am a father and a husband too. So my runs revolve around what time I have available. Also, if the kids don’t sleep I do find it very hard to get up early and run. I am also lucky enough to have an hour lunch break, so when the weather is not as hot, I tend to run in my lunch break.

I have been a member of SRC since 2015. I joined the club after attending some handicaps and the Festival. I was just beginning my running journey, having only beginning running in 2014. Since then I have had roles such as handicap organiser, committee member, treasurer, secretary and now president. I have also been there volunteering with activities such as the festival, handicaps, and another other job that needs help.

My biggest tip is also a quote that I heard several years ago, and was a driver behind joining a club. “An eagle will never learn to soar, when surrounded by turkeys”. Solo runs are good, and when you increase your training load and train smarter then you will get faster/further, however training with others with the same goals and mindset is what makes those runs more interesting and helps push to go further/faster, and will keep you running after you have achieved your own goals. Don’t surround yourself by those who say you can’t do something. Also have fun when you run. Not every run is a race.

Aside from running, my life revolves around work to help pay for race entries. I work at the Shepparton Adviser as the Studio Manager, I have been there for 12 years and absolutely love being creative and reading the community news. I am a father to William (6) and Charlotte (3) who are my pride and joy. These two are always bringing a smile to my face. I am also a lucky husband, having been married to Justine for 9 years. She is very accepting of my unique behaviour. Although some days I do walk the line.

Pre-race diet… I have been asked if Pizza is a great pre-race meal, and unfortunately the answer is no. However, post race most definitely! And the key to the perfect pizza is pineapple… and if you can not finish the pizza in one sitting, it is always great the next day cold from the fridge. 

Two bays

With a picturesque course that crosses from one side of the Mornington Peninsula to the other, there is a 28km single crossing or the 56km double crossing for the hardy ultrarunners to participate in.

Race reports by the following people

Trevor, Natalie, Sam and Kate

Congratulations to Sam, Kate, Nat, Grant and Mark on their efforts with Two Bays.

In particular a fantastic achievement by Mark Beddell who ran 56km in 6 hrs 16 mins.

The first 6 of the 28km event is very tough.

What I like so much about the event is that it is so different to road races and has fantastic views.

The support you get along the way is also great.

I was delighted to beat last year’s time by 12 minutes and enjoyed skulling two cans of coke at the end of it, my body was craving for sugar.

I would thoroughly recommend this event to any SRC members.

By Trevor Dainton time 2:37:14

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So I started training pretty soon after Melbourne Marathon and I must admit I was a bit tired of training at this point. I was sick of those 20 plus km runs. BUT I really wanted to do Two Bays and I couldn’t do it underprepared. So long runs and Botanical Gardens training started on Wed mornings and it waa great to have Kate Dainton come out amd join me. I actually really enjoyed those Wed morn sessions, it was just the long weekend ones I was dreading.

Thankfully I had some help with friends (Tara Lennie, Tara Daniel’s, Kate Dainton) joining me on these and it made the time pass quicker.

So I was seriously wondering why I’d decided to do this again. The morning of and I felt like I hadn’t done enough hill training and I was freaking out a bit.

I love getting to these events though and running somewhere I would never run alone and also seeing the range of people that run them. Big, small, young, old you’ve got them all and it’s inspiring. The vibe for this event is fantastic. Lots if Hawaiian themed outfits and colourful attire (I was too busy checking out everyones shoes though for some future shopping inspiration).

The run started and I thought I got toileting right, but No. Quick stop off into some bushes on the side of the road, then we hit the ascent up Arthur’s Seat.

I was really back in the pack at this loint5 and it was slow going which was prob good for me. Views at the top Amazing, then my favourite down hill part.

At no stage did I feel like I was labouring, stopped to take photos for people and came in at a much faster time than expected. Not a PB but pretty close. 

Such and enjoyable run and loved every minute of it. Grant came and ran the last 500m with me and I finished strong.

So good to see some Sheppresent cheering me on at the finish line, Sam and Tara Daniel and Kate Dainton.

Off to celebrate the run and Grant Hicks 42nd birthday at the Brewery.

I bloody loved it. I will be back next year hopefully for a PB.

By Natalie Hicks Time 3:25:42

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A couple of weeks ago the coach asked around if anyone wanted his entry into this year’s Two Bays 28km trail run. Having never completed this wholly iconic run, I put my hand up. We popped down to the Mornington Peninsular Saturday afternoon with fellow runner Kate, and went straight to a brew pub for dinner, Dainton Brewery,  highly recommended the night before a race. In the morning we met up with the other SRC runners Sheppresenting, Grant, Nat, and Trev. Unfortunately we got stuck in traffic at the start line, and crossed very close to the rear of the pack. At least I had plenty of people to overtake. The weather was a pleasant 14 degrees, with cloud cover keeping the conditions perfect. I kept conservative going up the hills, and had more energy to race the flats and downhills. At the 20 k marker I was feeling great, and decided to push ahead, and aim to pass 100 tiring runners. I lost count around the 80’s, but I guessed the figure ending up around 120. I finished in 3 hrs 5 mins, very close to the coach’s prediction, and headed off to another brew pub for lunch, Jetty Road Brewery, also recommended.

By Sam Daniel Time 3:07:12

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I went in with the following first trail run goals; Don’t face plant, don’t do a hammy, don’t swear too much BUT definitely see everything.

SOOO the trail Starts with Up, did I mention up?? I instantly regretted positioning myself right at the back. All I could hear was a battle in my head between ‘Its not a walkathon people vs patience. Nat passed me with a bum slap.. I nearly fell over the cliff (ok not really slight exaggeration) We took a selfie im scared of heights so I hugged a tree.

I nanny shuffled down on the steep gravel.it was very clear I was a newbie at this trail thing as everyone else fled down. I checked in with myself ‘Yessus Im a survivor’

From there is started to thin out and I could run. Imagine green ferns, wineries, farmlands as you weave through the forest whilst it drizzled rain… perfection.

At 21km I was feeling like a strong trail warrior and i was dodging, weaving, leaping and no face planting! But people around me were falling like dominos. I could not stop smiling . I felt like a young mountain goat soaring through the hills and I wanted to sing the hills are alive with the sound of music tra la dah.. adrenaline and hill mental madness was setting in. I was passing people! Me the nanny trail runner!

Then there were stairs (Side note: more shepp tower climbs) I could feel my quads burning

I hit the tunnel of trees to hear the ocean. Blue water as far as you can see and a white shiny light house. I nearly cried. Breathtaking. I picked up pace feeling strong. There was Grant! Big high five.

I could hear Tara and Sam “GOOOOOO KATE!” cold beers were being handed out on the left and to the right coke. I received my medal like I was queen KATE mountain WARRIOR being awarded her crown. Sam and I sipped our sugary drinks as high as kite as we watched Nat come in strong with Grant.

IMPORTANT FOOT NOTE. I took on the Daniels recommendation of salt and vinegar chips to prevent cramps, who would have thought? The missing link was in a chip packet- lol. My advice is get on the trails peeps there may be cold beer/coke and great food waiting at the end that you can share with great buddies.

By Kate Dainton Time 3:15:26

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The road to Nagoya – Part 20 by Tara Daniel.

I’ve been reading Tara’s blog every week and have thoroughly enjoyed them. As she comes to the pointy end of her training I feel they are becoming more interesting. Part of me wishes I was on the journey with her. But all I can do is help her on her long runs with Jacqui as we train for Wangaratta half.

Click here for Tara’s blog.

Membership. 2020

We have a wide range of runs to suit your needs – Training twice a week with fartlek, tempo and easy runs organised by our coach, Chris Armstrong. Otherwise catch up at Parkrun or a Sunday long run.
Come on, it’ll be fun, join up by clicking on the link https://sheppartonrunnersclub.com.au/join-us/

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