Shepparton Running Festival update

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

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

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

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

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

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

Your sincerely,

Mathieu Ryan
Committee President
Shepparton Runners Club

Runner Profile

Kate Dainton

Kate Dainton, 40 years old.

5km- 20:56 secs

10: 46:14

Half: 1:41:44

Marathon: 3:42 

What initially got you into running?

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

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

What other sporty activities do you participate in?

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

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

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

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

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

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

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

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

Which events are you most looking forward to restarting?

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

Come join me! 

Interval training builds speed and endurance

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

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

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

4 x 4 mins 1 min Standing recovery (SR)

6 x 500 mtrs 1 min SR

4 X 1KM 1:30 SR

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

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

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

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

Race Calendar

Name of Event	Date of Event	Location of Event	Event Website	Facebook Page
Make it Your Own	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
Pop! Challenge	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
I Survived 2020 5km Virtual Run	Thursday, 1 October 2020 to Sunday, 31 January 2021	Anywhere	Event Website	Facebook Page
Legacy Remembrance Walk	6th November to 11th November	Anywhere	Event Website

SRC Update

Hi SRC members,

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

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

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

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

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

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

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

Thank you,

Mathieu Ryan

President

SRC UNIFORM

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

Runner Profile

Taren Kirby

Taren Kirby

Age 38 

5km PB- 29mins

10km PB – 1hr 2mins

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

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

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

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

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

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

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

SRC Fartlek competition

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

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

Well now is your chance!

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

Rules:

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

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

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

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

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

SRC Trivia night

SRC Trivia Night

– by Sharleen 

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

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

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

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

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

Gold Coast Marathon 2020

Statement from Events Management Queensland

20 May 2020

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

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

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

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

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

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

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

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

Feature run of the week

WEBSITE TO THE ABOVE VIRTUAL RUN

Race Calendar

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

And as always please check the official race website before traveling

• Sharleen Batchelor

Name of Event	Date of Event	Location of Event	Event Website	Facebook Page
Make it Your Own	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
Pop! Challenge	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
I Survived 2020 5km Virtual Run	Thursday, 1 October 2020 to Sunday, 31 January 2021	Anywhere	Event Website	Facebook Page
Legacy Remembrance Walk	6th November to 11th November	Anywhere	Event Website

Until next week

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

King Island Imperial 20 By Rosalie Smith

8^th March 2020

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

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

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

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

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

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

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

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

Our unofficial splits were:

Nadine                 Distance:  8.01 km           41.08

Tristan                  Distance:  8.09 km           37.55

Rosalie                  Distance:  7.4 km              43.36

Liam                       Distance:  8.4 km              34.58

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

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

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

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

Some interesting facts:

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

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

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

Happy isolation reading everyone!

Rosalie Smith

Runner Profile

Grace Smith

Grace Smith, aged 18 and PB’s include;

Mile: 7:21

5km: 29:09

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

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

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

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

Training

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

All these can be found on the SRF Facebook page

The O’keefe – Ekiden

SRC Sisters (our girls team)

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

Virtual Mothers Day classic

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

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

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

Race Calendar

Physically distant, virtually apart.

Name of Event	Date of Event	Location of Event	Event Website	Facebook Page
Make it Your Own	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
Pop! Challenge	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
I Survived 2020 5km Virtual Run	Thursday, 1 October 2020 to Sunday, 31 January 2021	Anywhere	Event Website	Facebook Page
Legacy Remembrance Walk	6th November to 11th November	Anywhere	Event Website

Butternut Pumpkin w. Persian Pistachio Pesto, Feta & Pomegranate

For the Butternut Pumpkin

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

For the pesto

• 100 g shelled pistachio nuts
• 70 g parmesan chopped into rough chunks
• 100 ml olive oil
• 1 small bunch fresh coriander
• 1 small bunch fresh parsley
• 1 small bunch fresh dill
• 1 red chilli
• 1 lemon juice only
• 2 tsp sea salt

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

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

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 Event	Date of Event	Location of Event	Event Website	Facebook Page
Make it Your Own	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
Pop! Challenge	Wednesday, 1 January 2020 to Thursday, 31 December 2020	Anywhere in Australia	Event Website	Facebook Page
I Survived 2020 5km Virtual Run	Thursday, 1 October 2020 to Sunday, 31 January 2021	Anywhere	Event Website	Facebook Page
Legacy Remembrance Walk	6th November to 11th November	Anywhere	Event Website

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

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

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.

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/

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

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