SRC E-News Oct 11 – #Sheppresent in Melbourne Pt 2

Club news & results

SRC Membership climbed throughout the 2018-19 year. At the time of the AGM Norah reported SRC membership just hit 159 financial members. The gender ratio of the SRC is 50/50

Incoming Presidents Report from the AGM – Thank you to everyone who attended tonights AGM. It was a great turn out with everyone chatting over dinner and sharing their salads and desserts. A special thank you to Anthony Vivona for donating the meat and bread.

The formalities of the night went smoothly with the presidents, treasurers, membership and coaching reports. A massive thank you to the exiting committee of Steve Ayton (president), Sebastian Mangiameli (vice president) Danny Selva (treasurer), Norah Armstrong (committee member and membership support), Sue Olley (committee member and SRF Run Director), Steven Trevaskis (committee member) and Adrian Jones (committee member). You all played a great role in 2018/2019, and we all appreciate your efforts.

Also welcome to the incoming committee of Mathieu Ryan (president), Christopher Nicholson (vice president), Tara Daniel (secretary), Melanie McAuliffe (treasurer), Debbie Harvey (committee member) and Sharleen Maree Bachelor (committee member).

We still have two vacant committee members roles to be filled. The committee can operate with these roles still vacant, but we do request that our members consider joining the committee and help the club operate. The committee meet once a month to discuss and make decisions around the club operations.

Happy running to all!

Sweat Vrs Steam results from last weekend.

10km

Jarrod MINOGUE 00:39:46

Steven MONK 00:44:00

Chris NICHOLSON 00:44:59

Robert RYAN 00:46:02

Mathieu RYAN 00:48:08

Kylie MONK 01:01:20

Cate AITKEN 01:11:16

5km

Cadel NICHOLSON 00:27:12

Taren KIRBY 00:32:57

Chelsea NICHOLSON 00:35:25

Catherine REDWOOD 00:37:58

Kasey SCOBLE 00:38:58

Justine RYAN 00:38:58

#Sheppresenting in Melbourne.

Over the last few weeks Sharleen has been busy chatting to the SRC member who have entered the Melbourne Marathon festival. The SRC has members running in the Marathon, Half and 10 km distances. All were correct at the time of the interview and runners may have changed up or down in the interim.

We have 23 SRC members confirmed so far.

Marathon: Nathan Stoate, Grant Hicks, Natalie Hicks, Anna Turnbull, Kate Dainton, Laura Smithers-Shaw, Felicity Hall, Trevor Dainton, Harry Ukich, Jodie Redfern, Hamish Reid, Phillip Healey

Half Marathon: Amanda Heard, Kirsten Arthur, Norah Armstrong, Chris Armstrong, Bronwyn Cole, Chris Banning, Helen Reynolds

10km: Cate Aitken, Rosalie Smith, Chris Harvey, Debbie Harvey

Hamish Reid

1. How did your training program work out?

So far so good on the training, no injuries and only one more long run (36) to go. 

2. How long was your longest run?

So far it’s 35km

3. Are you using any nutrition strategies?

Just porridge and coffee before, gels every 9km during (I will go every 7-8 race day) and protein afterwards.

4. Do you have a goal in mind?

I would love to go under 4hrs but seriously don’t think I am on for that.

5. What number run is this for you?

This is my second marathon, may have run ~10 half’s and 130 odd park runs.

6. What was the best and the most challenging aspect of training?

Best aspect of training is running with a pal of mine and the worst is the last 10% of the run where everything hurts.

Felicity Hall

1. How did your training program work out?

I quizzed Chris during the numerous visits to my myotherapy clinic, we nutted out a plan that would work in with my netball commitments and we went from there.

2. How long was your longest run?

Longest has been 30km

3. Are you using any nutrition strategies?

Not using any nutrition strategies, just making sure Im getting plenty of protein and carbs in my diet.

4. Do you have a goal in mind?

My goal is to finish the Melbourne marathon! Under 5hrs would be Amazing! If there happens to be a 4 at the front of the number I will be ecstatic!!

5. What number run is this for you?

This is my 1st full marathon. I’ve previously only done a half at Shep this yr.

6. What was the best and the most challenging aspect of training?

Qu 5: the best thing about running is the positive effect it has on your mind, i find it so peacful to go out and put your watch on and just run, no music no distractions, its great therapy!

most challening is definitely time for me. With 2 little kids and a husband who works shift work,  trying to get the long runs in is a juggling act on who can look after the kids.

Amanda Heard

1. How did your training program work out?

•    I created my own training program about 5-6 weeks out from the Half Marathon after completing the Bendigo Cross Country season. I had a very different approach to this event compared to my faster 5km/10km races I’ve done in the past. I pulled the pace back in almost all sessions and increased the distance by 10% each week to reach a 45-50km weekly total. 

2. How long was your longest run?

•    20km, 3 weeks out from the Half Marathon. 

3. Are you using any nutrition strategies?

•    I generally just try to eat as regularly as I can and increase my water intake and electrolytes to cater for the longer sessions. 

4. Do you have a goal in mind?

•    I would love to hit 1 hour 50 for my first Half Marathon but unsure how I will go running in the busy traffic on the course, happy to finish! 

5. What number run is this for you?

•    1st half marathon

6. What is the best and most challenging aspect of training?

•    Running slower and for longer!

Phillip Healey

1. How did your training program work out?

My training program fell apart before the Shepparton Running festival with injuries. 

2. How long was your longest run?

My longest run has been only 25k. Again, I abandoned any chance of long runs in favour of recovery and maintenance of legs and remaining uninjured.

3. Are you using any nutrition strategies?

 No. Just maintain a varied and basically healthy diet. Definitely no snacking or comfort food.

4. Do you have a goal in mind?

Given the limited training, a time around 5hrs would be acceptable.

5. What number run is this for you?

This is my 15th Melbourne Marathon. The last 11 in a row.

6. What is the best and the most challenging aspect of training? Doing the long runs, and ability to recover from them to continue training is both the best and most challenging aspect of training

How did your training program work out?

Nat: I only decided to give the marathon a go once my training buddy Tara Lenny signed up for it. It had always been a dream, but too big a goal to lock in. When I looked at the train plan for Melbourne Mara, it fit beautifully with some other goal runs along the way. Such as Shep RF half and a leg if Surf Coast Century. Training is going really well and being part of such a positive running club and Parkrun community has certainly kept me motivate and on track. I’ve been quite weary after some long runs, but I feel I’m building towards that goal well. Whenever I feel like giving up, or it’s all too hard, my husband convinces me to keep pushing and believe in myself and this goal being achievable.

Grant: I love running, and would run 4 times a week even when I’m not training for a specific goal. The journey that leads me to the Melbourne Marathon has been really enjoyable, mainly because I’m so excited to see Nats courage and determination pay off on that big stage. I visualise her running in to that amazing sports stadium and collecting that medallion. That’s what has motivated me to be in good shape for the day. So I can support, encourage and celebrate her achievement with her.

How long was your longest run?

Nat: My longest run in training was 30km, but 28km at Surf Coast will be more time on my feet and over tougher terrain.

Grant: I will run 28km at Surfcoast and run between 20-26km every Sunday.

Are you using any nutrition strategies?

Nat: I plan to use NOX again in the lead up to MM to aid with cramping and recovery. It’s great for some extra blood flow.

Grant: Carrots and coffee. Lots of carrots and coffee!

Do you have a goal in mind?

Nat: The main goal is to finish and to officially be a marathon runner. But recovering well and having a positive experience would be the icing.

Grant: My goal is to do whatever I can to support Nat in the lead up, and on the day. That means I’ll need to be in pretty good shape physically and mentally.

What number run is this for you?

Nat: Marathon #1! And first run at Melbourne.

Grant: This will be my 11th marathon, and my first at Melbourne.

Best and most challenging aspect of training?

Nat: Building toward something and solidifying the belief that this is possible. After giving birth and coming back to running, it was a real struggle to run even 5km less than 12 months. But slowly, surely and with a lot of hard/smart training, massage and record, I’m ready to give it a go!

Grant: I’ve loved seeing Nat and Tara really commit to a quite demanding training program and I. So proud of what they’ve achieved so far in training. Initially, the most challenging thing for me was changing and scaling back my own training to accommodate Nat’s, but she has supported me countless times in achieving various things and it’s her turn. We’re pretty awesome like that and I’m lucky to have such an inspirational and supportive partner in crime.

Chris Armstrong

1. How did your training program work out?

It’s been pretty good, the little injury niggles have stayed away for the most part so I’ve been able to put together some reasonably consistent training.

2. How long was your longest run?

My longest run was a 30km easy effort long run in August.

3. Are you using any nutrition strategies?

I’ll have a gel between 12 and 13kms during the half marathon.

4. Do you have a goal in mind?

 I usually set a few goals: To run a consistent race based on feel and not blow up in the last 3kms. If all goes to plan I’ll be happy to break 1:20, if I have a great day and everything goes well, maybe under 1:18.

5. What number run is this for you?

This will be my 2nd half marathon during the Melbourne event.

6. What have been the best and the most challenging aspect of training?

The best aspect for me is feeling physically able and strong enough to do a solid run session and have the confidence my body won’t hold me back. The most challenging part is getting out early in the morning to fit my running in around other commitments, it’s challenging but rewarding.

Norah Armstrong

1. How did your training program work out?

Going well and the body has held up with only general soreness, tightness and hungry grumbles.

2. How long was your longest run?

18km

3. Are you using any nutrition strategies?

Gel at 14km

4. Do you have a goal in mind?

Sub 2hrs

5. What number run is this for you?

This is my third half at Melb Marathon Festival.

6. What have been the best and the most challenging aspects of training?

Most challenge is getting out the door when I feel tight and sore. I’m usually fine after a warm up but it still plays on your mind.

Nathan Stoate

1. How did your training program work out?

Doing 2 runs a day, had to rest when I suffered a stress fracture but just stretched the foot.

2. How long was your longest run?

Marathon (42km) on my own other 35km training run.

3. Are you using any nutrition strategies?

Not really just drinking plenty of water, a 30 min warm up before a race sometimes drink Powerade before.

4. Do you have a goal in mind?

To run 5km under 15 mins and to run this marathon in 2 hrs 40 mins.

5. What number run is this for you?

Entered a fair few events, about 10 before this one.

6. What have been the best and the most challenging aspect of training?

Challenging training:

Running long elevation trail tracks in Albury

I love training because it improves my running more kms in the legs too.

Kate Dainton

1. How did your training program work out?

My training has been a consistent journey from the start of the 2019. I worked up from 10k at Wangaratta to 21km at Run Melbourne and now the beast of 42km. Apart from some illnesses and juggling kids activities training ,has gone pretty smoothly. I make sure I do yoga and some strength weekly.

2. How long was your longest run?

My longest run has been 35km.  After 35km it just hurts all over and you become slightly delirious so best to leave that for the big day- lol

3. Are you using any nutrition strategies?

For breakfast I have a sour dough crumpet with honey or blueberry bagel with a black coffee. This usually ties me over until 25km and then I will have a jube or gel with a little bit of water. I don’t drink much water but carry a tiny water bottle in my flip belt.  I hydrate the day before and after. If I don’t have breakie or tired I will have a jube at 15km. I struggle to eat so I’ve discovered almond milk mocha and I smash a 1litre! Or Kombucha with caffeine! I pre make all my lunches which are packed with goodness and freeze them for the week.

4. Do you have a goal in mind? 

The marathon is the beast! So many things can go wrong. You can cramp, feel sick, and mentally just think that running sucks and did I mention the curve ball of weather! So with all these in mind I want to finish.

5. What number run is this for you?

2nd time at Melbourne marathon, 3rd marathon overall.

6. What have been the best and the most challenging aspect of training?

The best moments has been the running banter with my tat running crew. We have solved many world problems!  I also love that I can now run and be in the zone without tunes and just be with nature.

Beating the mental game is always a highlight. The long runs can really mess with your head. Some runs have been horrid when it feels like your running in quick sand and you think your simply bonkers to be running for hours.

 The good outweighs the bad and nothing compares to the marathon and the incredible feeling of doing the hard work physically and mentally and finishing at the MCG!

Kirsten Arthur

1. How did your training program work out?

My training has been spot on for this race. It’s not always felt great but after my last sprint session I feel like it’s all of a sudden just clicked. I’m getting my rhythm and it’s feeling fluid. Hopefully this will hold me in good stead for a PB come race day.

2. How long was your longest run? 20k

3. Are you using any nutrition strategies?

The nutrition I use for races that always works for me is 500ml bottle of water every 5k x3. I take on a nutrition shot at 10k. By 15k I’ve had all my water and nutrition and am able to just concentrate on the last part of the race. The only thing I do different is an extra bottle of water if the weather is hot. Post-race is always a recovery shake and some fruit.

Trevor Dainton

How did your training program work out?

It has worked out well, seemed like it was well balanced.

How long was your longest run?

Four runs of 30km plus, with the longest being 35km.

Are you using any nutrition strategies for the run?

Using several gels during the run, which is also good rehearsal for the main event.

Do you have a goal in mind?

Would like to achieve under 3:30 for the marathon

What number run is this for you? 

Fourth marathon

What has been the best and the most challenging aspect of training?

The most challenging the amount of time and commitment needed for the long training runs, plus training six times a week.

Benalla parkrun

The inaugural event for the Benalla Botanical Gardens parkrun – hope to see you there. November 9

Facebook event page here

Further reading

DATE SET FOR ELIUD KIPCHOGE’S SUB 2 HOUR MARATHON ATTEMPT – SATURDAY 12TH OCTOBER

Decision has been made for the INEOS 1:59 Challenge to take place this Saturday 12th October in Vienna

Conditions on the course are looking optimal for race day

Final start time will be confirmed on the afternoon of Friday 11th October

Eliud Kipchoge’s historic attempt to make history and become the first person ever to run a marathon in under two hours will take place on Saturday 12th October in Vienna, Austria.

The final unanswered question, the start time for the INEOS 1:59 Challenge, will be decided the afternoon before on Friday 11th October by the INEOS 1:59 Performance and Meteorology teams. The start window on Saturday 12th October is currently scheduled for 5AM-9AM CEST.

More here

And staying on the subject of elite runners, here is Tara’s blog below.

The Road to Nagaoya – Part Seven.

This week is the benchmarking of the #beatmel challenge. I run a PB despite the fear of having a hard run.

SRC E-News Oct 4 – #sheppresent in Melbourne Pt 1.

SRC News

Memberships

The Shepparton Runners Club just clicked over another milestone in membership numbers. We have just hit 150 financial members.

SRC Annual General Meeting

Hello SRC Members, The Shepparton Runners Club will be holding their Annual General Meeting on Thursday 10th October at 7pm after our regular Thursday night training at the club rooms at Princess Park. There will be food provided by the club at the conclusion of training, prior to the meeting. This will be a BBQ provided by the club. We are asking members to BYO salad to share. If anyone has any food allergies, please let us know. The roles descriptions, nomination and proxy forms are available via the SRC website sheppartonrunnersclub.com.au This is a great opportunity for any current members who wish to join the committee and be a part of shaping the club for 2020. If any member has any queries, please do not hesitate to contact us

SRC Presentation night.

SAVE THE DATE: 7th December 2019🏆

Venue – Swans rooms Princess Park.

5 pm start with a surprise activity for the kids!! It will be a family friendly event and all members (past and present) and their families are invited.

More information to come but if you have any ideas on what you would like to see from the night – please let us know!!!


#Sheppresenting in Melbourne.

Over the last few weeks Sharleen has been busy chatting to the SRC member who have entered the Melbourne Marathon festival. The SRC has members running in the Marathon, Half and 10 km distances. All were correct at the time of the interview and runners may have changed up or down in the interim.

We have 23 SRC members confirmed so far.

Marathon: Nathan Stoate, Grant Hicks, Natalie Hicks, Anna Turnbull, Kate Dainton, Laura Smithers-Shaw, Felicity Hall, Trevor Dainton, Harry Ukich, Jodie Redfern, Hamish Reid, Phillip Healey

Half Marathon: Amanda Heard, Kirsten Arthur, Norah Armstrong, Chris Armstrong, Bronwyn Cole, Chris Banning, Helen Reynolds

10km: Cate Aitken, Rosalie Smith, Chris Harvey, Debbie Harvey

Chris Harvey

1. How did your training program work out?

My training program started when I decided to do the half marathon at our running festival, however it was a somewhat shortened program due to an injured hip.  After completing the half marathon, which I enjoyed, I felt my hip would not appreciate another one so soon so opted for the 10 km run in Melbourne.

2. How long was your longest run?

Longest run for the half was 17 kms and for the Melbourne run I have run 10 kms.   Ran up Mount Major recently which was not so bad the worst bit was the downward journey which has resulted in an increase in hip soreness, so now just trying to maintain what level I am at running parkrun and SRC training sessions

3. Are you using any nutrition strategies?

Balanced diet with plenty of carbs,

4. Do you have a goal in mind?

My first goal is to complete the distance and being able to run onto the MCG, however I would like to do it under 1 hour but this depends on how I handle the hills in particular the downward slopes.

5. What number run is this for you?

This will be the first run in the Melbourne marathon carnival which will no doubt be the largest run, numbers wise, that I have done.

6. Best and most challenging aspect of training?

Best part about training is actually being able to run, albeit not very fast, the most challenging aspect is managing an aging body, in particular my cranky hip.

Laura Smithers-Shaw

1. How did your training program work out?

My training program was terrific. I thought it looked tough and potentially too much running for me but I managed it ok. 

2. How long was your longest run?

My longest run was 28km

3. Are you using any nutrition strategies?

I follow the paleo lifestyle as much as possible and just try to eat clean (I’ve been quite naughty this year!) 

I don’t do a lot of traditional ‘carb loading’!

4. Do you have a goal in mind?

My goal is to finish in one piece! If I finish faster than my previous marathon times I’ll be very happy.

5. What number run is this for you?

This is marathon number 4 (2 were part of an Ironman)

6. Best and most challenging aspect of training?

The most challenging part of the training for me was backing up the long run with another run the next morning. Also, trying not to be too exhausted from running that I had nothing left for my family time or other training.

Anna Turnbull

1. How did your training program work out? 

I will find out on October 12!

2. How long was your longest run? 

35km

3. Are you using any nutrition strategies? 

Yes. I’ll use Gu.

4. Do you have a goal in mind? 

Just to beat last year’s time

5. What number run is this for you? 

2nd marathon

6. What has been the best and the most challenging aspect of training? 

Fitting in the long runs around family but waking up at 5am on a Sunday meant I couldn’t stay out late on a Saturday night!

Cate Aitken 

1. How did your training program work out? 

My training has not gone to plan. I have been unwell for the last 4 weeks and missed trainings as well as  swimming which has been part of my weekly routine. 

2. How long was your longest run? 

My longest run was 11km back in August. 

3. Are you using any nutrition strategies for the run?

I don’t follow any nutritional strategies but do just try to include a lot of protein and have a balanced diet. I do love chocolate unfortunately! 

4. Do you have a goal in mind?

My goal is to beat my previous 10K PB..which is 1:04, not sure how that will go now so just hoping for around the same time and just enjoy it.

5. What number run is this for you?

This will be the second time I’ve ran at Melbourne marathon. (I have no idea of how many events I’ve entered- 20+ medals hanging on my wall)

6. What has been the best and the most challenging aspect of training?

Best part of training – coach Chris and being with my running buddy, worst part – I have been too sick to get there. 

I’m pretty excited for Melbourne as not only do I get to run with SRC crew, my brother is coming over from Adelaide to run his first half and my daughter is running in the 5k. 

Debbie Harvey

1. How did your training program work out?

At the beginning of the year, I decided that I wanted to try to run a Half Marathon.  I was running 10 kms runs at that stage. I spoke to Coach Chris and asked him what he thought about me trying to do a Half marathon.  He advised that I increase the kms gradually (add one kilometre to my long run every three weeks). So that is what I did. I really enjoyed my Thursday long runs, some with my sisters dog Zuri who was great company.  Chris’s advice to increase kms gradually was spot on. By my third week of running 15kms I knew I was ready to run 16 kms and after 3 weeks at 16 km I could run 17 at the same pace and so on. 

2. How long was your longest run?

My longest run leading up to the Half Marathon was somewhere between 19 and 20km ( I lost satellite  contact and so my watch wasn’t recording accurately – Grrr).

I loved running the Half Marathon – it was so much fun.  All the training had paid off. (Huge thanks to Chris).

I was keen to do another Half at Melbourne but in the end decided to settle for the 10 km event. I have been a little relaxed about training for the 10km event but have done some 10 and 12 km runs and I ran up and down Mt Major twice on Sunday.  

3. Are you using any nutrition strategies?  

I lost quite a bit of weight in the lead up to the Shepp. Half so at the moment I am trying to put the weight back on again. 

4. Do you have a goal in mind?

My goal for the 10 km event – it would be nice to do it in an hour but I might not worry about numbers/time.and just enjoy being part of a big race.

5. What number run is this for you?  

This will be my first Melbourne run.

6. What have been the best and the most challenging aspects of training?

 Best parts are definitely Training nights with SRC, running in the handicaps and parkrun.   It’s great training with lots of really lovely people. I don’t have any challenges about training but I do wish I had discovered  running much earlier in life …….but better late than never.

Looking forward to running in Melbourne and seeing lots of other SRC members there.


Runner Profile – Justine Ryan

I started running for a number of reasons. I was already going places with Matt for most events, so it was a case of “if you can’t beat em, join em”. I also needed an outlet from having two little ones at home, to which the SRC sessions have really helped – which absolutely surprised me (apparently running is good for your mental, physical and emotional wellbeing – who knew!?). I’m not the typical “runner” and I by no means break ANY records…. but I’m moving and thats what counts. I’ve learnt that running is only ever against myself, and you can’t do your best run every time. I really enjoy the social atmosphere, friendly environment, and the allocated time to just tune out. 99.8% of the time i finish in a better mood than when I started.

I’m really not sure if I entirely ENJOY running …yet!! Its difficult to get your butt into gear and get down to training… especially when I’m very good at creating excuses… but the first 100-200m are the worst – its the kick starting of the body that is the hardest and getting all the creaks out of the legs. Once going, its all ok and I can concentrate on the important things…. like breathing!! Beating the excuses, kick starting the body, getting it done… I absolutely love the feeling AFTER running!! Plus, it helps to get the crazy out some days 🙂.

My PBs are:

5k – 31:52

10k – 1:13:30 at SRF in 2017

Furthest I’ve ever run is 12.5km – at Sweat vs Steam in 2017 – BIG learning from this experience is that an extra 2.5km is a LOT further to run!!

Upcoming runs for me: 5km at Sweat vs Steam, then Four Vines 5km.. after that is anyone’s guess. Although its heading into hot weather…. and me and hot weather don’t go well together. So no major huge awesome runs… but a bit more running in general while the weather holds out. 

Running goals: ONE day I will get a parkrun PB (It’s been 18 months) and ONE day (very distant future) I’d like to hit that magic sub 30 mins mark for 5km… in the meantime though… lots more running and training required!! And maybe one or two less wines 🙂


Four Vines

If you are entering the event please join the Shepparton Runners Club team. You do not have to be an SRC member. The next public holiday just happens to be Four Vines weekend (what a coincidence) and if you’re looking for a last escape before Christmas then why not come up to Nagambie and experience four beautiful wineries up close before relaxing with a glass of what those vines produced!

Places are limited in all events so best to get in before they sell out!https://www.runfourvines.com/


Further reading – the road to Nagoya Womens Marathon 2020

by Tara Daniel

I have a proper blog now. This weeks edition is me dealing with a normal week! It’s unusual and weird! 23 weeks to go.  

SRC E-News Sept 26

Coming soon – Melbourne bound, we interview those #sheppresenting in Melbourne (October 13) and see how their training has gone and find out what they are hoping for in Melbourne.

We have 23 SRC members confirmed so far.

Marathon Nathan Stoate Grant Hicks Natalie Hicks Anna Turnbull Kate Dainton Laura Smithers-Shaw Felicity Hall Trevor Dainton Harry Ukich Jodie Redfern Hamish Reid Phillip Healey

Half Marathon Amanda Heard Kirsten Arthur Norah Armstrong Chris Armstrong Bronwyn Cole Chris Banning Helen Reynolds

10km Cate Aitken Rosalie Smith Chris Harvey Debbie Harvey

Runner Profile

Hi, My name is Lee-Anne Kirschner and I am 47 but don’t tell anyone. I started running because my silly sister tells me they are starting a free 5k run at Berwick Springs near her house. I was going to the gym regularly and treadmill running but never really attempted to run outdoors. Little did I know that Berwick Springs parkrun was their very first event as well as mine. I ran it way too fast because I thought I had to, but once I finished I was already hooked by the atmosphere and the variety of different runners. I saw 50 and 100 milestone t-shirts and already started thinking that maybe I could achieve these t-shirts also. I was moving to Shepparton  but I overheard that parkrun was starting up there, I thought how exciting, not knowing that Allan was talking to the run director  at the time. I didn’t know Allan.  The rest is history. Parkrun has become my life and my work and family have had to accept that nothing is arranged around 8 o’clock Saturday mornings. My pb is 23.28 but I think that was a fluke. Hahaha! In the last 5 years I have many opportunities to run tourist parkruns, 52 in fact, I have slowed down touristing but I have rated all my parkruns and created a ladder from 1-52.  Number 1 is Wilson Botanic and number 52 is KM Reedy Reserve.  And yes Shepparton comes in at 11. Was sitting in top 10 until I did Sunbury. All parkruns are unique but one thing for sure is that they are all inviting and friendly and encouraging. I have been asked “When do I wear my purple tutu?” The purple tutu is worn only on special occasions and everyone is welcomed  to wear one, it is when you visit an inaugural parkrun. It is to celebrate the birth of another parkrun. So don’t be shy and wear one if you get an opportunity to go to a new parkrun. When I am not running, I am meditating, colouring, walking the dog, working, taxi mum, eating and ON MY PHONE. I have a future run coming up but I am a little nervous about it. I am going to participate in the Bathurst Mt Panorama Hot Lap Punish Run on the 27th October. The same course the V8’s cars race around. Its 6.213 kms, 174 metres elevation gain and first 3kms is uphill so I need to be fast enough not to be picked up by the bus and as you know Shepparton is flat. A few trips to Mt Major is in order. I don’t take my running too seriously, I do like being competitive but I am very thankful at my age that I can run, I can run injury free and enjoy running with like minded friends. Besides if I didn’t run I would be a size of a house as my eating is enormous. I want to eat all the time but my favourite post run meal is pizza and a chocolate or strawberry milkshake and lots of it.

Surf Coast 100 km

Natalie Hicks, Norah Armstrong, Chris Armstrong, Grant Hicks.

Team Burning Sensation are back together again this year and I had Leg 4 (24km). I had never ran this far before or that far on trail so I was pretty nervous. I roughly knew I’d be starting between 3pm -4pm depending how Chris, Nat & Grant went. Grant true to form and consistent as ever arrived at the checkpoint 3.20pm a quick timer bracelet swap and I was off.

The first 4km was in bushland and I had to concentrate to not bust an ankle. Once up the incline the view was amazing looking out to the ocean. Great photo that one then down the other side along gravel paths. I met up with a horse trail group walking up the stony path so another photo and drink.

9km in and time to scramble under the road bridge before a flat path and checkpoint before the lighthouse. Feeling good at this point and walked for a bit and had a gel. Whoop whoop Nat go girl then the boys at the top.

So from hear the views were beautiful looking out over the ocean and trail winding through shrubs, little flowers and fairy wrens. Next point was Urquhart’s Bluff and the crew waiting on the beach. Hi fives and time for the 6km sandy stretch for home. (14km and another gel). The breeze was cool and luckily behind me. I tried to keep out of the soft sand and push forward. This stretch was about 6km and at 17km the sand got a bit firmer (winning). 19km up the stairs and along the trail to Angelsea Surf Club before a bit more sand along Angelsea Beach. Left turn onto the boardwalk and muddy path to the finish line, we finished in a time of 10 hours 35 minutes and a handful of seconds. Time to eat my body weight in pizza from The Captain.

Regards

Norah Armstrong

Parkrun

Shepparton park runners were spotted in many places this week: Tara and Sam Daniel at Hagley parkrun, the Reynolds family (Hayden, Craig, Justin, Helen, Lee) at Studley parkrun, Shane Colbert at Portland parkrun, Sue Olley at Wilson Botanic parkrun and Peter and Glenys Frizzell at Sunbury parkrun.

Wangaratta news

A reminder that Ned Kelly Chase entry fees rise on 1 October, and no entries received after that date will be mailed out.  Jump on board now for best value and to enjoy this event that doubles as the AURA  100km National Championships this year.  www.nedkellychase.com.au/entry/ for all the details of this 27 October event.

Wangaratta Marathon and Fun Runs entries are also open right now.  We had terrific entries on opening  night and look set for a great 10th anniversary, 2020 event.  It all happens on Sunday  23 February 2020.

It’s taper time. And I am looking forward to presenting to you the 2 part #sheppresent Melbourne marathon special starting next week.

Further reading

How long can you go without exercise before starting to lose physical fitness
Swirled looks at how long you can go without doing exercise before it starts to impact on progress you have made, looking at cardio, muscular endurance, strength, and flexibility.

SRC E-News Sept 20.

The 2019 Shepparton Runners Club AGM is on Thursday 10th October 2019 at the Clubrooms, following training. Everyone welcome.

Attached are nominee form and proxy forms.

AGM Proxy Form 2019 – 2020

AGM Nomination Form 2019-2020

SRC says goodbye to Nathan.

Tonight we did our final Tuesday quality session with Nathan Stoate as he makes the move down to Geelong to take the next step in his running journey. We feel very fortunate to have had you as a member, as phenomenally talented as you are, you’re also a wonderful young man and we will miss your presence at training and parkrun on Saturdays. From all your friends at SRC we wish you the very best with the next chapters in your journey. You’ll always be welcome anytime at SRC, the purple and gold army will be following you every step of the way 

My 5 km finish line participants donate to GVCASA.

Today we are very humbled to receive a donation for $172. 65 from our beautiful running friends who created My 5km finish line run. Tara & Sam Daniels and the Crew from the Shepparton Runners Club ❤️ We are very fortunate to live in a great community that actively get behind and support activism on child sexual abuse. #voice4kidz actively raise awareness and funds for our local GVCASA to protect kids in our community. ❤️ Thank you 🙏🏻 🏃🏽‍♀️🏃🏽‍♀️
Kathy Fuller

Up coming races

Sunday October 20 249 Allan St Kyabram

The Curves Wellness Fun Run/Walk in Kyabram, Victoria on Sunday, 20 October 2019 is being held in support of the dialysis unit at Kyabram District Health Service.

2km, 6km & 10km More info here

Saturday Sept 21 – Harvest run – Yarra Valley Racing Club, Yarra Glen, VIC Website here

Saturday, 21 September 2019 Surf Coast Century Website here

Sunday, 6 October 2019 Sweat vs Steam Website here

Sunday, 13 October 2019 Great Strides: Bendigo – Website here

Sunday, 13 October. Melbourne Marathon festival. WATCH THIS SPACE for a special SRC report. It will be over 1 to 2 weeks just before Melb Marathon.

SRC September 4.9 km handicap

Today’s net results from the handicap. Forgive the less than stellar excel skills! Well done again to everyone who participated, we hope to see you again soon.

Massive congratulations to team Armstrong who have put on another successful handicap. The handicapping was great for a field of 50+ runners of all abilities. The course was well marked. The food was cooked to perfection (thanks team Bachelor/Hallam). It was great to see so many stick around and chat.

Interesting articles

New half marathon world record
Geoffrey Kamworor set a new half marathon world record at Copenhagen on Sunday, knocking 17 seconds off for a new record of 58 minutes, 1 second! Find out more at Runners World.

Doubling for mortals
The typical professional runner runs twice a day almost every day. The typical recreational runner never runs twice a day. Training Peaks takes a look why not, and how doubling up can help.

Mountain running workouts
Coach David Roche has a list of workouts for mountain running, and treadmill variants for people who can’t easily get to the mountains but need to train for them.

The ultimate guide to foot and lower-leg pain
Outside Online has compiled a list of types of foot and lower leg pain, looking at what each is, why you get it and how to fix it. These include plantar fasciitis, achilles tendonitis, shin splints, blisters and black toenails, and more.

Soon, Now and Now

Now –

If you live in an area with snakes, please remember:

● When left alone, snakes present little or no danger to people.

● If you see a snake, keep calm and move yourself and anyone with you (including pets) away from the area.

● Do not attempt to capture or harm snakes. Instead call DELWP on 136 186 for further advice, or call a licensed snake catcher.

● Maintain lawns and clean up around your house, as snakes are attracted to shelter such as piles of rocks and timber, sheets of metal, and building materials.

● Undertake first aid training and ensure your first aid kit contains several compression bandages. If someone is bitten, call 000 immediately.

and now

Top ten tips to protect yourself against swooping birds

The Department of Environment, Land, Water and Planning offer 10 tips for dealing with swooping birds:

  1. Know your local swooping hotspots
  2. Avoid the area
  3. Move quickly
  4. Cover your head
  5. Place fake eyes at the back of your head
  6. Do not harass wildlife
  7. Do not destroy nests
  8. Do not feed swooping birds
  9. Travel in a group
  10. Notify others

Have a great running week.

SRC E-news Sept 13

Shepparton Runners Club Handicap.

Our next handicap event will be Sunday September 15th at Princess Park on our 4.9km cross country course. The first runner will start at 8am. Entry is free and we will be having a BBQ afterwards. We also have 4 x $30 vouchers from our superstar sponsors Intersport Shepparton. Everyone is welcome to participate!

Register here: https://docs.google.com/…/1FAIpQLSdN5ygeBMIb17BNlI…/viewform

From the Shepparton Tri-club

On the last day of winter we enjoyed some great conditions for race 2 of our Duathlon series.

It was great to be joined by competitors from Melbourne, Echuca, Wangaratta as well as the Shepparton Runners Club to build the event.

Well done to everyone who competed and completed, results are attached.

Thank you to all who volunteered enabling us to continue to offer local racing.

We look forward to welcoming you to our third race of the series being the Sprint Distance Duathlon (5km Run – 22km Ride – 2.5km Run)

Part Three – Burnt out? Run it out! By Tara Daniel.

This year has been full on and right now I am honestly feeling a little burnt out. The way I know this is when I get asked a reasonable request such as “do you think you could put your washing away?” I respond in a totally irrational unreasonable way. This is not the best feeling at the beginning of get fit training but on the plus side, exercise (and eating) is my stress relief, so it is good that I don’t have an excuse to bail on it.

Monday, I went to hot yoga at lunchtime thinking a nice gentle slow flow would be good…I HAVE NEVER IN MY LIFE SWEATED THAT MUCH!!! I had sweat pouring off me and my yoga mat was nothing but a giant puddle, I almost felt sorry for my colleagues, not only did they have to deal with my cranky pants in the morning, I came back really really sweaty albiet in a better mood. I’m really enjoying the hot yoga; the heat and the movement is really helping with the leg issues! The leg issues were then nicely dealt with at Fix Myotherapy where a “number of firetrucks” were mentioned. I have officially decided quads are more painful to have massaged than calves. The massage then meant that I walked the Tuesday SRC training which was really frustrating but sensible…I got home on Wednesday to NEW SHOES!!!!! Oh my god they are the sexiest things I have ever seen…Saucony Iso (kids!) and a trusty pair of Peregrines…I tried out the Iso’s on the cross country course on Thursday and they were brilliant. I had minimal knee pain and my calves only got a teeny bit tight towards the end so I feel like I am winning! The shoes got another testing out at parkrun where I did 400’s and 200’s and ran my fastest time this year. This gave me a boost that I am not as unfit as I think I am and my new shoes are spectacular!

Sunday’s long run was interesting. I lost my audiobook virginity and I started nutrition training. I have never really used gels, I just don’t like them. The only time I have tried them was on a training run almost two years ago and I almost vomited. It made me cry and feel nauseous the whole run. I have found that the combination of jelly beans and tailwind has been ok for me in the past but I don’t think that will cut it for the full and I also have some concerns about carrying a bag of white powder through the Philippines and into Japan. So I thought I would test out a gel at about the halfway mark. I have a variety of flavours and brands that I am testing out…today’s was a chocolate Gu with caffeine. I admit my body felt better after taking it. I stopped and had it with water as recommended by others who know better than me, the flavour was not unpleasant…a burnt brown sugar more so than chocolate but it was ok. I got a little nauseous almost immediately afterwards then the butt clenching began…I lasted another 3.5 km then had to swing by the house to use the amenities….I felt better after that and my last 4 km were great.  I felt really good. I was pretty tired by the time I finished but really happy that I got it done. All in all it was another consistent week, my mood has thoroughly improved and I only have 25 more weeks of training!

Runner Profile

Name: Hamish Reid.

Age: 45 years

What are your PB’s?

The 5km is 22.13, the 10km is about 47:00, the marathon is 4:22: (I will have another crack at this in Melb on the Oct 13th, last year I got cooked in the heat and really struggled with cramp)

Do you prefer solo or collegiate running?

I have been doing my long runs with a bloke from work, Christian Willmott, he is very good at asking questions that require long detailed answers when I am really struggling for breath.

What is your current running routine?

Right now I am doing the tempo session on Tuesdays, Wednesdays I will do a 12km run at marathon pace and another 6km or 7km on Thursday and then 33km Saturday before it all starts again.

What got you into running?

I was playing quite a bit of competitive Rugby before moving to Australia (I actually played 2 tests for the Philippines in the Asian 5 Nations Championship) in 2010 and needed something to keep my fitness up. I started out biking but didn’t like the early starts, bogans trying to side swipe me in utes and magpies.  Mum, Dad and my father in law are runners so were very encouraging.  Mum actually has the age grade record at Shepparton and in Christchurch Parkrun, she is 77 and runs a 31min Parkrun.

What is your favourite post long run meal?

Eggs

Do you use earphones for running? Music or podcast?

If out by myself, for a long run I listen to the below

Con Artists

Russia if you are listening

The Money Café

Planet Money

Hidden Brain

Hardcore History  

Are you married to any events, that you like to do over and over again?

Not really, the last Shepparton running festival was a ripper

Do you have any superstitions or funny routines before events or training runs?

I bet I have the same routine as most of you, which if missed can require a hiding spot and a handful of grass

Do you have any brand loyalty to shoe or activity companies?

Mizuno – they used to have an online tool which helped you select shoes which was great

Are there any events you would really like to try one day?

I would like to try some trail runs

SRC E-news Sept 6

Our next handicap event will be Sunday September 15th at Princess Park on our 4.9km cross country course. The first runner will start at 8am. Entry is free and we will be having a BBQ afterwards. We also have 4 x $30 vouchers from our superstar sponsors Intersport Shepparton. Everyone is welcome to participate!

Register here: https://docs.google.com/…/1FAIpQLSdN5ygeBMIb17BNlI…/viewform

Tara’s post marathon training

This week has really been a week of relearning all the stuff I have forgotten since the last time I was training for something. Its pretty amazing what you forget when you are just going along with life…It’s the simple things like not having a spicy vindaloo and red wine the night before parkrun or a long run that strike you down. Also, just because you aren’t training for something don’t ignore your legs because they will be angry with you when you start building up time on them. Stretch, roll and massage….do it, don’t just pretend to or say you will do it!! I’ve been having some calf and quad tightness for the last few weeks, which has caused knee pain intermittently while I have been running…I stupidly assumed it would be fine and get better on its own…ignoring a niggle is not a solution to it. This has meant that my getting fit for marathon training has really started as trying to get my body back in working order. I have been reacquainting myself with my best friends “spiky ball”, “foam roller” and “hard massage ball” which seems to be helping. I also don’t think the extra kgs I have gained this year have really assisted me. This is also a good learning point – Don’t eat like you have run the Barkley Marathons when all you have done is watch the documentary.

I started the week pretty tired after the running festival weekend, but the body felt ok, so I probably went out a bit hard at training on Tuesday.  We did a series of out and backs and  my legs and lungs felt great for three of the four…on the fourth my knee suddenly felt like the patella was being surgically removed with no anaesthetic so I called it and walked the last one with Sam (who appears to have recovered from his marathon remarkably well). Hot yoga (a sweaty vinyasa series) and a butt strengthening session on Wednesday was my cross training for the week and things must have been going right as my Thursday run felt pretty good (and I could feel my glutes engage following Wednesdays session!!). I did however really take note of how bad my shoes were (another learning – if you can feel tiny stones through the bottom of your shoes you probably need new ones!), so I channeled Nat Hicks and purchased two new pairs of shoes on the way home. Having really tiny duck feet I am pretty restricted to shoe brands and I have discovered a love for Saucony. They are super sexy and yet to be tested. I can’t wait! Side note: I require a neutral shoe, size US4 with a wide toe…I am open to suggestions.

Parkrun was an easy run with Sam trying to keep him in check, it felt good and I was in an old pair of retired Under Armor shoes (it was like running in pillows…seriously don’t wear your shoes down that far!!). It was a lovely day and there were a few people running around the same pace, so it was pretty fun until Steve beat me!

Sunday’s long run was 11 km (in my retired Nike Pegasus 34s) and with Sam again. We decided to mix it up and get out of Tat and go into Shep and run at the lake. Running together only lasted 3 km but seeing him on occasion around the lake was nice and a bit of a mental boost getting me out of my head! I contemplated the big life questions during my run such as “if snoopy is a beagle, why isn’t he tri-coloured?” and “What sort of bird is Woodstock?”. I also had some gastrointestinal issues, probably also from leftover vindaloo that I had for Saturday lunch…I finished the run with no pain and another couple of km in me so that made me feel on top of things.

In general, I was pretty happy with the week, and the progress made towards returning the legs to normal. The weekly total was 32.5 km, and a mix of walking and running, but it’s a solid launching point to build on. Week one is done! Now I just need to keep it up for another 26! 

Annual awards for the Bendigo Athletics Club presentation night for Cross Country. Thanks to Amanda Heard. #sheppresent

Race winners:

Race 1: 5km: Josh Sait

Race 2: 6.5km: Gab Sait

Race 4: 8km: Tony Sait

Race 5: 6.5km: Amanda Heard

Race 8: 6.5km: Andrew Sait.

Club Champion: Josh Sait

Aggregate: Andrew Sait (2nd) and Tony Sait (3rd)

Running Hacks

Plan/vary Your Route

Training Peaks has assembled a list of running hacks

Over time we can become guilty of running the same loop/route/track week in and week out. Over time, this will not only become mentally repetitive but will wear down on your motivation levels. Be brave and explore, a change of scenery will refresh your running soul. Apps like MapMyRun can also help when in a foreign city or on holiday.

For your longer slow runs, you can also vary the terrain somewhat. Adding in some grass/cross country will train the stabilizer leg muscles that typically get overlooked when simply pounding the cement/tarmac routes.

Bonus tip: If training for a specific race, mirror that course in your key sessions – e.g. include hills or loops to try and replicate what you will be facing race day.

Know What You are Trying to Achieve

Before you lace up the runners, make sure you are clear on what the session is trying to do for your running. Is this a speed session, a tempo run or a recovery run? Be clear on what you are meant to do and how—this will help you eliminate junk miles from your training

Bonus tip: Also pick the right route for that session. If your workout involves running at race pace for 1km repeats, for example, try to find a flat route without traffic lights/obstacles that might require you to break out of your rhythm.

Don’t Forget Form

One of my favorite pieces of advice is to “dance like no one is watching” (mainly because I have the coordination and rhythm of “that” drunk uncle at a wedding). However, as I was running along the coast and found myself puffing out my chest; correcting my stride; and lifting my head tall as I spotted some club mates running towards me—it occurred to me that we should run like EVERYONE is watching! In running, good form is important (in dancing, well, less so).

Bonus tip: If you find yourself slowing for no reason, do a quick head-to-toe self “diagnostic” to get your form back. Is your head looking at the floor? Are you slumped over? Are your feet falling where they should? A quick form check should help you refocus and regain your efficiency.

Monitor Your Progress

Do keep a training log, whether you use TrainingPeaks or an old notebook. This will help you see progress in terms of improved times/distance covered and understand when runs are not going as planned.

Bonus tip: As part of the monitoring – keep a log of which shoes you used  and for which run. This will help you keep track of when you should replace shoes with more than 500km in them. 

Getting the most out of your running just requires a little more planning (route and session objectives), improved execution (watching form and mixing things up to challenge yourself/muscle groups) and monitoring your progress to know when to push on or pull back!

Enjoy and remember to run like everyone is watching!

Advice from Steve Monaghetti

Four time Olympian and arguably one of Australia’s greatest long distance runners Steve Monaghetti knows a thing or two about running! He has attended many running events in Australia over the past 3 decades, often speaking at expos and pre/post race events and has offered plenty of pearls of running wisdom over the years. Here’s a few of Monaghetti’s top running tips:

“If you’re training for an endurance event, it’s not about distance necessarily; it’s about time on legs… you need to train when your legs are already fatigued. This can be done by having your long run in the morning, then a second much shorter run in the afternoon [at an elite level, Steve would do 35km on a Sunday morning, then 10km that afternoon].”

“Don’t try to work out your time for a long distance event using your usual 5km or 10km pace. You need to be running faster than your race pace as you’ll only get slower in a race when you get fatigued.”

“A percentage of all programs need to encompass speed training. Going faster than your race pace is the only way you are going to get faster in the race.”

“If you’re training for a marathon, make sure you run shorter events in the lead-up. If you have a bad marathon — and you’ve spent months of hard work to get there — you’ll be bitterly disappointed. But if you’re had a 10km PB along the way then it makes it all worth it.”

“When you’re running you need to be 100% focussed because you need to be able to put everything into that particular effort [Steve doesn’t train with music]”.

“Everyone should run on the track because it’s a measured 400m distance and flat — you can get an accurate measurement of your pace and what you can do without guessing.”

“There’s no way that the first marathon you run should be your fastest. You should be getting faster each time and — if you’re not — you need to revisit what you’re doing.”

“If you’re thinking about running a marathon you need to have the passion first. If you’re going to spend hours-upon-hours every week training and be very, very tired, you’d want to love it.”

“Hill training makes you super strong. It’s better to train on a hill course where you roll over the top and down over the other side, rather than getting to the top, stopping and walking back down [the same way] — there’s no race where that happens!”

“If you’ve trained on hills and they’re in your race then you’re ready, but if they’re not, you’re stronger anyway. So train on hills!”

“Prevention is the key — I ran for 15 years and hardly missed a race and was never injured. I had a massage twice a week and would take my physio with me wherever I went [Steve would take him as his “plus one” to races all over the world].”

“I never took a rest day because I felt like I didn’t need one, but everyone is different. [When I was competing], the way I looked at it was if the guy over the other side of the world wasn’t taking a rest day then I was already putting myself at a disadvantage.”

Up coming races

The Four Vines Experience

The Four Vines Running Festival experience is running and weaving through four working vineyards, it’s sprinting up the finish straight and sipping wine as you cross the finish line, it’s about spending an afternoon in the sun with family and friends at the Finish Line Festival. It’s more than a run and in 2019 we’re also raising funds for the local Nagambie and Bailieston CFA brigades.

The Shepparton Travel & Cruise Marathon starts at Fowles Wine and weaves its way through Box Grove Vineyard, Mitchelton Wines, some quiet country roads and finishes at Tahbilk Winery.

The Nokkon Half Marathon starts and finishes at Tahbilk Winery and loops through Mitchelton Wines, while The Top Pub 10km, 5km and 2km Kids Run all start and finish on Tahbilk Winery. Your day just starts when you cross the finish line with one of the heaviest medals you’ll wear around your neck, sipping on something sparkling. There’s a whole morning and afternoon of the Finish Line Festival with a food and wine festival (yes, there’s beer too), live bands, and kids activities.

We look forward to welcoming you to the Four Vines Family. To register head to runfourvines.com

Click here for a filtered link to Victorian runs in the next 8 weeks

Magpie swooping times

Male magpies only swoop during mating season in spring due to a huge increase in testosterone where they become over protective dads. The mating season can vary from state to state but generally is between late August to late October, with the occasional borderline case.

We occasionally hear that some people are continually plagued by a particular bird throughout the year but this is very rare. Dog walkers tend to be targeted and you could speculate that it’s most likely down to the magpies fearing the dogs rather than the walkers due to some previous experience.

Let us know where the locations are of magpie swooping so we can add them here.
Please support the sponsor of the Shepparton Runners Club

SRC E-news Shepparton Running Festival part 1.

Coaches Post

It’s hard to do today justice in a social media post, to say I’m proud of our club is an understatement. 

From a performance standpoint it was amazing to see the purple and gold flying around with many positive results on the day. Being able to see the joy when you made the finish line and share that with family, friends and team mates was special. What was even more exciting was hearing the feedback from non SRC people about how encouraging you were to all other runners out on course. I’m proud of our club culture we have, it doesn’t matter the ability you possess to run, we care about being good people and today that really stood out. 

Just as impressive was the willingness to volunteer and help each other get things done. To see the group come together throughout 2019 and seek out things that you could do to help out shows we have come a long way. It really stood out and the positive energy was really infectious, thank you for being involved. 

Feel free to share your highlights of today below, whether it was your race or somebody else’s or someone who did something nice for another, share it below so we can all reflect. 

Tuesday night we go again, a good chance for everyone to come down and enjoy a gentle night of training for those that have raced or a session for those on fresh legs. 

Chris
💜💛

Thank you Liz & Sean, the event wouldn’t be possible without the dedication and expertise shown by you two. We are proud to stand alongside you both and very thankful for all your hard work in what we believe is the best Shepparton Running Festival that we’ve ever had.

It’s a real credit to the club and the members within it that such a outstanding professional event can be offered to over 1000 runners and it has really become one of regional Victoria’s premier running events.

From the official photographers The EVENTures

Well the wraps up the Shepparton Running Festival experience …we had just the best time. To Alice, our assistant photographer on the day, we say a big thank you. Expect to see her at more events. To all those participated , we are in awe. No matter the distance run ,each and everyone has a story to tell….and we applaud you all.

check out your photos at :
https://geosnapshot.com/e/shepparton-running-festival — with Shepparton Running Festival.

Race reports from SRC members. I will add more next week.

By Sam Daniel

For my first full marathon, I didn’t want to put too much pressure on myself, but that’s not how things work out most of the time. I tried my best to stick with my 16 week running plan, but some knee niggles and a long lasting man-flu threw a few spanners in. With a desired finish time of just under 4 hours, I realised at 37 or 38 km that I was going to get pretty close. This helped me push as hard as I could when I least wanted to. I crossed in 4 hours, 2 mins and 49 seconds, pretty happy, fatigued, and with no injuries. I would like to thank my training partners from the last few months, my friends Chris and Kate, without their encouragement and counsel I would not have completed my first full marathon.

By Tara Daniel

My Five Km Finish Line Legends!

A throw away line of “I wish I could run 5km” at the beginning of the year, resulted in a short six week running program aimed to help anyone who wanted to finish the 5km run at the Shepparton Running Festival. We ended up with a group of ten people (nine plus Steven) who went from running sceptics to running legends! Over the six weeks watching each person achieve and seeing the enjoyment they were getting from running was incredibly rewarding. The sessions were set up channelling Coach Chris and mimicking the SRC training sessions with Tuesdays focussing on quality and Thursdays focussing on active recovery and socialising. Everyone was encouraged to either parkrun or get out for a walk on the weekend and the combination of the above resulted in the participants realising that running is actually not that bad! I felt like a proud parent on Sunday watching everyone finish and seeing them out on course was so uplifting. I will also admit to letting out a few sneaky tears!! I think the best part of the whole thing is now being able to train with Jacqui, Taren, Alice and Katherine as part of the SRC! Welcome to the Cult and I look forward to continuing on your running journey with you!

By Sharlene Batchelor

Going to bed Saturday night I had fully planned on getting a solid 8 hours of sleep so I could be fully rested and give myself the best chance of making it through the run without wanting to stop for a nap halfway, so dragging myself out of bed at 4am after an hour and a half of terrible sleep was not optimal. But on the upside it gave me plenty of time to have my protein shake, NingXia Red and some trial mix before having a shower to wake up properly and start the process of becoming more K tape than person. 

I had laid all of my clothes out and packed my bag the night before but considering I had ample time I figured I could get dressed and repack my bag again just to make sure I had everything I needed.

Kirsten picked me up at 7am so we could head down to the lake, do our warm up and stretch with plenty of time to not feel rushed, but I managed to forget my headphones when I repacked my bag so had to go home for them. I hadn’t spent a week working on a motivational playlist to not be able to listen to it.

We got to the lake, dropped our bags and started our warm up, my legs weren’t feeling too terrible which surprised me a whole lot considering the last run I had done was the club 10km handicap and had almost crippled myself doing it.

Happy with the warm up I started stretching, then 20 minutes to the start was announced and I realised that I hadn’t been to the bathroom for my 600th nervous wee for the morning and still hadn’t pinned on my number or put on my drinks belt. Nothing like a little last minute panic to really get in the right headspace.

The first five kms seemed to be going really well, it was easy to sit at the 6 minute km pace from my race plan, I was making sure I was on track with my first bottle of hydration and just enjoying the atmosphere and beautiful scenery, my legs felt great even if my stride was a little off. The next 5km were all about settling into the rhythm and keeping up with hydration and really making sure my pace was consistent. 

Coming back along the river trail before the wooden foot bridges the ten km runners started coming past and the high fives and mutual cheers of encouragement were a great way to get that much needed boost of energy.

We headed out behind aquamoves towards Princess Park and I could feel that my right leg had started to twinge a bit more than I had wanted it to be at such an early stage but I turned up my music and kept going, I started to struggle with holding pace and my whole right leg just wouldn’t stay activated so my stride became really uneven and it felt as though I was just dragging my leg forward with every step, I knew I still had another 10km to finish and there was no way I was giving up so I had a moment of very real honesty with myself and reevaluated my expectations of the run, I had said that I was coming into this knowing I was as injured as one could be and still have the hope of finishing so that is what I wanted but at that moment I knew I had still been holding onto the hope that I could do this run in a decent time, having that realisation I knew I had to just let it go completely and enjoy this run for the victory it was regardless of how woeful I thought my time was going to end up being. I came back on to the lake path and had my Mum, brother and Godmother cheering me on, a little further on Kirsten gave me some more encouragement and reminded me that I had to dig deep mentally to get through this pain. 

The last 7kms started with me telling myself that this was just a parkrun with a warm up and cool down and I’ve done plenty of those tired, in pain or unwell so suck it up and just get it done, there was a whole lot of walking and very slow jogging, groaning and most of my known workout words were used with a few extras made up in between, I had written Never Ever Give Up on my hand because that has been something I tell myself, when you don’t want to, you are tired and or are just not feeling it Get Up, Dress Up, Show Up and Never Ever Give Up no matter what, so looking at that I summoned every last ounce of energy I had left and gave one last effort to get through the finish line. 

Once I crossed it the sheer relief, the joy and the overwhelming sense of accomplishment was enormous, my time wasn’t what I wanted it to be and the run certainly didn’t go to plan, after months and months of putting in the hard work sometimes just getting the job done is where the victory is and now I have a pb I can absolutely obliterate next year.

Thank you to every single one of you amazing beautiful humans who have supported me, encouraged me and had the faith that I could do this.

By Norah Armstrong.

Race week was busy with a lighter training then a work awards on Friday night in Melbourne. Home by 2am then up at 6am Saturday to volunteer for bump in at the lake and registrations. (Note to self- don’t do this next year).

Race day was an early start but I was looking forward to see how everyone would go. I warmed up and watched the half marathon start. Quick toilet stop then time to go.

This was my third 10km race for the year and I hoped to go under 50 mins. I just tried to hold the pace the whole way. Apologies to anyone I didn’t give hi fives. It was great to see such a strong field wearing the purple and gold. I got to half way and saw everyone in front of me. I caught up to Aj and Peter Frizzell by 8km and felt the burn. I had to hang on and get to the finish. The course opened up back onto Tom Collins Drive and I pushed to the final turn past Aquamoves. Sprint for home and crossed the finish line 50.11.

Congratulations to everyone who ran, volunteered and made the weekend such a success. I’m so proud to see you do so well.

The end and beyond.

If you want to know how good the Shepparton Runners Club is, just ask a former member that’s moved away if they have got anything that matches the SRC yet. The awesomeness of the SRC stood out with the human finish line created for our last few runners. You would go a long way to match that.

Human finish line

And to top the day off we had an evening of great food and great company (and beer) at the Aussie. A rough count showed about 40 SRC members turning up for after event meal and drinks.

It’s new and it’s by Tara.

The Road to Nagoya

Part One – Buyer’s Remorse (Introduction)

Three years ago, when I started my running journey, I heard about this marathon that you get men in tuxedos handing out Tiffany’s necklaces; and there was a smile station at the end you can adjust how you look before finishing; and you get beauty products in your entry kit; so I was like, yep that is the marathon for me! I then promptly forgot about it and put it in the never running a marathon category. Then at the SRC Bunnings BBQ earlier this year we were discussing Ellie Pashley running at the Nagoya Marathon and my brain started ticking over; I googled it and I realised that it was going to be run on International Women’s Day. I don’t believe in signs, but I do believe in women’s rights and gender equality, so I decided if I was ever going to run a women’s marathon it really should be on International Women’s Day. The entry for overseas participants is limited each year to about 15 % and I was hopeful I would not get a spot so I wouldn’t have to train. But as luck would have it, I did! My emotions at this point have gone from sick to excited to shock to “can I return my entry?” (I can’t, I checked!!) particularly watching some of the marathoners finish on Sunday. As I don’t really think my normal training plan of “winging it” will cut it for a marathon, I figure to keep myself and my training accountable I would do a weekly(ish) post on how my marathon training, and my getting fit to start marathon training is going once I start, which will probably be, definitely maybe next week!

Recipe of the week

  • 1. In a blender or food processor, purée frozen berries, frozen banana and coconut milk until smooth.
  • 2. Pour into a breakfast bowl. Arrange fresh banana, fresh berries, coconut flakes, walnuts and chia seeds on surface of smoothie bowl and serve.

SRC E-News Aug 23

On behalf of the Shepparton Runners Club I ‘d like to welcome the new subscribers to the newsletter who were running with Tara & Sam’s 5k training sessions. I hope you enjoy reading the newsletter and down the track contribute to it.

It’s great to see a few runners from the 5k finish line have already become financial members to the SRC.

The following directory may help you

Shepparton Runners Club website HERE where you can find out all about the club and past newsletters under our blog tab.

Shepparton Runners Club Social page here & Formal page here And the Shepparton Running Festival website here and the Facebook page here

The Shepparton Running Festival smashes all records.

Entries are up in all events and it looks like we could have some races sold out. So if you still haven’t entered, Now Is The Time To Run.

Everything you need to know about race day is listed in the booklet here.

Don’t miss out! Many runners turn up to Saturday rego to enter. If you leave it till then, your race might be sold out. All events are filling up. We will now close on-line entries Friday @ midnight. Saturday rego & bib collection is open from 10am-3pm. 
Enter now: https://bit.ly/2IJp0Lu

We’ve got charities and causes

Our community is a supportive bunch. Thanks to GV Health for allowing us to assist with the ‘Mini Field of Women’ tribute event and partnering with our 5km Pink Ribbon Run. We want to encourage all our runners and supporters to visit Melissa on race day and get involved. 

Hey Mums & Dads, after completing the McDonald’s 2km Kids Dash your child will feel like a ‘superhero’! This event supports #voice4kidz, is lots of fun and adults can walk/run alongside the kids for FREE. Don’t miss out on a personalised race bib, register your child before 15 July and don’t forget to dress like a superhero! 

SRF is about all-ages and all-abilities, so much so, we have teamed up withTara and Sam from My 5K Finish Line. This new initiative started 15 July. Successful applicants received qualified coaching (twice a week), a 6 week training program, a 5km race entry, and a t-shirt,

We couldn’t do this without our sponsors.

Looking for simple ways to boost your veggie intake? Our Indian Chicken & Lentil Tray Bake is great for your heart and tastes amazing ❤️️

Get the recipe as part of our Winter Warmers booklet. 
Download your free copy now: http://fal.cn/33zxK

I’d like to with all runners all the best for this Sunday. Remember the points you have been told over the last few weeks.

  • Hydration should start a few days out
  • Get a good night sleep the night before the night before (Friday night)
  • Don’t try anything new race day (clothing diet)
  • Don’t go out too hard
  • Enjoy the day
  • You will get the result you deserve

GOOD LUCK and I will see you at the pub afterwards. Remember to bring your race bib.

SRC E-news Aug 16

Shepparton Running Festival news.

The Shepparton Runners Club are coming to the pointy and busy end for planning the Shepparton Running Festival. Entries are up by about 20% on last year.

If you are able to help out on race weekend and give us a few hours of your time please contact Rosalie Smith A.S.A.P. so she can fill in the volunteer spot. Speaking from experience over the last few years come midday on Sunday the SRF committee are exhausted, please consider helping pack up as it will be greatly appreciated.

This years event will be bigger and better than previous years. We have Tara Daniel 5k finish line group that she has been training for the last 6 weeks. Nine runners are setting out to run either their first 5 km run or to run a 5k Pb. Well done Tara with Sam assisting. Look out for the runners in their 5k tops. Also you will get the opportunity to meet and greet them at Tuesday training session. Chris will be doing the Mona Fartlek session and the 5k finish line runners will join in with the SRC runners.

Continuing on with the bigger and better theme. Narelle and Kathy will be at the SRF with Ditto. Saving one child at a time raising awareness about sexual assault.

Bit of fun at the lake in readiness for the McDonalds Shepparton 2km Kids Dash. How cute are our superheroes!. Make sure you jump on line and register your young superheroes! Narelle Pell and Kathy Fuller are both super proud to be associated with the Shepparton Running Festival with#voice4kidz being a nominated charity partner. Our little superheroes deserve the right to be able to run free, dress up and have fun in a safe and protected environment. 💛💜

Directory

Shepparton Running Festival Website

Shepparton Running Festival Facebook page

Shepparton Running Festival Instagram

Shepparton Runners Club Website where you can see all the past newsletters. And our Facebook pages here and our more formal Facebook page here

Time for some #sheppresent in the gold fields.

join us for some of the most scenic and challenging trail running in the heart of Victoria’s ‘Gold Rush’ country.

The Goldfields Trail Run Festival is hosted in conjunction with the TreX Cross Triathlon Series which together make up an action packed weekend of off road events for the entire family.

Taking in some of the most spectacular bushland trails this trail run festival is set to delight, challenge and inspire trail runners of all ages and abilities.

Based in the heart of Victoria’s Gold Rush Country at Crusoe Reservoir in Bendigo the courses challenge runners with a diverse array of terrain and scenery, from the natural beauty of Crusoe Reservoir and No 7 Park, to the challenge of Big Hill within Bendigo Regional Park.

So whether your a hardcore trail runner, a weekend warrior, someone who just loves getting in 2 the outdoors, or a family and kids, there’s something for everyone at Trail Run Australia Goldfields.

Event details are here

From ’16 beers’ a day to City2Surf winner
Just 20 months after he reached rock bottom from struggles with depression and heavy drinking, Harry Summers went within two seconds of breaking Steve Moneghetti’s long-standing record at Sunday’s City2Surf. Find out more at The Age.

Thoughts on running versus hiking
Running is usually faster than hiking, but sometimes (especially when going uphill) hiking can be far more efficient and even faster than running. Trail Runner takes a look at running vs walking economy here.

Power hiking techniques
And continuing on the theme of the above article, Ultra168 has some tips for techniques to use when power hiking.

Runnovation

It’s the moment you’ve all been waiting virtually forever for …. RUNNOVATION IS LAUNCHING A VIRTUAL RUN!!! We are just a little bit excited as you can tell.

The virtual run is a murder mystery who dunnit themed run. The challenge is to run/walk 40kms throughout September. All finishers will receive an AWESOME medal.

We will post the initial story and list of suspects on 1 September. Each week in September there will be additional challenges posted for participants to earn new clues. At the end of the month you tell us who you think the murderer is. If you are correct, you go into a draw to win some AWESOME Runnovation medal display products.

We have early bird pricing until 17 August 2019 where you can enter this fun September challenge for $30.

So what are you waiting for?!?!?! Register now on the below link, join the event page Runnovation Murder Mystery Virtual Run and put your best detective cap on.
https://www.registernow.com.au/secure/Register.aspx?E=35408

SRC E-News Aug 10

Take Care and be aware of your surroundings.

Late afternoon last Tuesday just before dusk Sam was out running around Victoria Park Lake. He ran past the skate park and was confronted by 2 youths on scooters. They asked him for smokes and money (I assume they know that’s what runners carry LOL.). They followed him half way around the lake hassling him and invading his space. Sam decided to remove the youth from his scooter and this prevented the potential threat from escalating. Sam did report the incident to the police.

If this can happen to Sam in a public place in daylight, it can happen to others, and next time things could end worse. Take care of yourself and look out for others.

Bright Parkrun

E V E N T C A N C E L L E D // Please note this coming Saturday there is no Bright parkrun. Please help share this information with those parkrunners who are not on Facebook. There are very few times per year that this occurs, in this instance with no Run Directors available and a empty volunteer roster we have no choice this week. As a side note if you are interested in hearing more about the role of RD and would love to get involved please drop us a message.

Listen and Learn

One of the favourite parts of my day lately is walking the 1.3km to work and home again, even fitting in a walk at lunchtime, always with my phone and earplugs and a listening to a good podcast.  How lucky are we to have so many talented people sharing their knowledge with their listeners? Walking to work rather than driving gives me an extra 10 minutes of podcast listening and it’s my time and I love it!!

The choices of podcasts to listen to are endless and I like to mix them up a bit, some health and wellbeing along with some crime mystery.  Although I could never aspire to be a 100 km trail runner, the ‘Trail Running Nation’ is one of my faves and I can’t help but be inspired by some of the amazing athletes they interview.  Another running based podcast I like to listen to are Brady Threlfall’s ‘Tell Me Your Tale’.  Both of these extend further than the running world and cover a wide range of information on all sorts of topics associated with health and wellbeing and lifestyle choices.

Its not hard to get into some binge listening with the real life stories retold such as ‘The Teacher’s Pet’ and more recently ‘In the Dark’ Season 2 – the story of Curtis Flower, a black American who has been tried for the same murders 6 times. (Not one to hide my reactions with facial expressions, I’m sure people would wonder what I am listening to when one day I’d be cringing with disgust and the next day laughing along to a comedian.)

Recently I stumbled upon ‘Wellness Women’s Radio’ and ‘Real Food Reel’.  Both are Australian podcasts and cover a huge range of topics and interview some very interesting people.  It was from listening to these types of podcasts that I realised I would benefit from visiting a Naturopath and I was fortunate to get the winning bid at the SRC Gala Dinner and have since visited Phillip Chua at FIX.  Within a few weeks I’m already feeling better within myself from that initial visit.  I mentioned to Phillip that I like to listen to podcasts, only to be told by Phillip that he has one.  Its on PODBEAN, search for ‘Phillip Chua – Naturopath’.  Needless to say I’m currently listening to Phillip’s podcast and enjoying it. 

There wouldn’t be enough hours in the day to listen to all the wonderful podcasts that are available.  They certainly help the time fly by when you’re doing a long trip in the car.  If you’ve got any good recommendations I’d love to hear of them.

Cheers,

Rosalie Smith

My 5k Finish Line

Tara & Sam’s training sessions for their 5km Finish line is seeing lots of improvement, motivation and fun from the entrants. The 5k finish line concludes with the 5k at the Shepparton Running Festival. This week entrants received their My5k t-shirt. Any surplus monies after expenses will be donated to the GVCASA. They have several entrants that are considering joining the SRC after My 5k has concluded. Tara is doing the My 5k project as part of her Fairley leadership program. Well done Sam and Tara

Indigenous Marathon Foundation

Vote for Rob.

Marathon great and director of the Indigenous Marathon Foundation, Rob de Castella, is proud of his sporting feats but says his greatest achievement has been helping Indigenous Australians. Through the Indigenous Marathon Project and Deadly Running Groups, which include over 5,000 runners, the foundation promotes running for a healthy lifestyle.

Nominated for a Westfield Local Hero award of $10,000, if Rob is successful the foundation will host a three-day coaching workshop for IMP graduates and Deadly Run Leaders to upskill.

Please vote for Rob and IMF here: https://www.westfield.com.au/…/1RLmqAnyed…/local-heroes-2019

Conquer NF

Details of #conquerNF Trivia has now been finalised! Please contact Allan or Kerry on the numbers in the post, or feel free to message us on this page.

We are so excited to have you at our trivia night once again!