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:…/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

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. 


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 : — 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:

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:

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. 💛💜


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.


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.

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.


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:…/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!

SRC E-News August 2

This coming Sunday will be our August handicap. 10km at Victoria Park Lake with an 8am start. Same as last handicap – free entry and we will all start together. A good chance to have a group hit out or do part of your long run with a bunch of mates.

Register here for free –…/1FAIpQLSdkvVisI9DKK1xcEt…/viewform

Kate Dainton Happy dances her way to a Pb in Run Melbourne.

Run Melbourne 2019

Beep Beep 4:45am wake up. I had woken up with a sore glute Saturday so I had no expectations but to finish. I got to Wave B start line and looked around. All the running peeps looked really fit so I asked around what pace they were thinking. We all had approximately the same pace so I said ” well right lets go to Wave A, we deserve to be there!”  We walked to Wave A. I was feeling calm no nerves and really just had the attitude of ‘lets go run this city’ I had done all the pre training and there was nothing more to do. l looked for the pacers but none in sight.  ” just run Kate” I said to myself.

First 1km was steady and then boom.. up the road went.. gee didn’t expect this so early. ‘Up’ I said to myself in my head. 

I saw a school friend around the docklands and we chatted and ran. We tried to do some high fives which were complete fails -lol. I realised that I should probably stop the banter and just concentrate on breathing. At this stage I was loving hearing the footsteps of everyone it felt easy, comfy and relaxed. Checked in in my glute which hurt to warm up and no pain “You beauty, my lucky day!” 

 At the tan I saw Steve Monk ” STEVE” I yelled. The poor bugger got a startle stopped, turned around and saw me. Always a buzz to see Shepp peeps out there. 

It got to 18km and I felt great..  I looked down.. I had been holding onto my water bottle the whole way and not had a drink. I laughed to myself and tossed it away. In my other hand I had my ear pods.. Oh yes music lets pop them in! – lol. I just get into a zone and time flies by. Lady gala ‘Hey girl’ starts filling my ears. Yep you know I am singing and running along. 2km to go and I put the pedal on.. then get wammed with another elevation with 1km to go… there goes that plan ” hills are easy swing those arms!” I repeat in my head. 

I had no idea what time I was at…I would look at my pace but the gps would go up and down just like the roads.  I really just focused on breathing and getting up the harder parts smoothly and trying to smile 😃 

I had written on my hand ‘brave and courage’. Courage over comfort and brave for a young 16 year old who has incurable brain cancer and whom I was running for. 

Finishing I was overwhelmed by emotions and in true Kate style I had a teary moment. I gravitated towards some random guy who sat with me and we talked about who we were running for. I was overwhelmed that I had just bloody smashed a huge PB easily and was so happy to raise $1.000 for brain cancer research. I was also sad because this run was always going to bittersweet in not having a cure. 

I went to the Brain cancer foundation tent afterwards which was great. It was nice to share stories on who we were running for. More tears were shared. 

To put things into perspective.. I ran my first half at Run Melbourne 3 years ago for Peter Mac. My time was about 2:20 and I was over the moon. In 2019, I clocked in at 1:41:44. I hope this helps with knowing that ‘You can do it!’ with some mental and physically training. Don’t let your fears, age, time or anything get in the way of your dreams!

Thank you for all your support. Whether it’s been through; money, training, pulling me along on those easy & hard long (and listening to me talk about food for most of it 😆), coaching and friendships.

Happy dance Kate

Kate doing the happy dance.

Club news

Tara has 9 runners in her My 5k Finish Line running group, with several people interested in joining the SRC.

Coming soon….

Interesting articles

6 essential strength training exercises
Active has 6 essential strength training exercises for runners if you aren’t already strength training regularly, or have no idea where to begin.

Running on the roof of the world
Running on the roof of the world is never going to give you a marathon personal best, but it will be an incredible, life-changing experience. If you love being in the mountains, want to get a close-up look at Everest, are fascinated by the Sherpa people or just love running, the Original Everest Marathon combines all these elements. Race Director Alison Bramall writes about the experience here.

SRC E-News July 26

Sam & Tara take on You Yangs

– By Tara

Signing up for a trail run, 2.5 hours from home, less than a week after getting home from Japan, seemed like a really good idea following a few drinks celebrating Steve’s birthday (for the 25th time this year). Anyway, the reality was that a) preparation was poor ( a trait that is become the norm) and b) the over tired body meant that the post run nap was well needed. 

We left home at 530am arriving into the You Yangs just after 8. Neither Sam nor I had been to the You Yangs, so driving in we were excited to see what new fresh hell awaited us on the trails. We were pleasantly surprised to see mere pimples on the horizon! After a solid 10 minute HIKE to the start line, we picked up bibs, had a coffee, caught up with people we knew from facebook and parkrun, then did some nervous toileting, etc etc… Sam lined up ready to start the 30 km run. He set off and I HIKED back to the car to organise myself, then HIKED back to the start to do more chatting, fire standing by, nervous toileting before we lined up for the start.

The trail itself started really quite pleasantly, all fire trail, wide and easy undulating running. Then the first hill hit, it was tough but manageable, I happened to reach the top just as Sam hit the same point on the return of his run, we had a quick chat

Me: “Well that was [not a very nice]* a hill;

Sam: “ Wait until you get to that [not very nice]* hill”

*insert Kate words

I then descended into some stunning single track and felt like the world was at my feet….then the uphill began…It was gradual, stunning, and steeper than the canoe shed hill at parkrun. Then the hill Sam was talking about hit, this was also the point where my poor intake of calories and water hit me…I was ready for a full-blown toddler tanty. I must have looked spent as this lovely lady, talked me up the hill. I will forever be grateful to her for this, I swear she was a midwife as I am sure I have seen similar techniques on TV!! I made it up the hill and I made it to the end in under 2 hours. Sam finished the 30 km in 3:23. The run itself was well organised, well-staffed, fun, beautiful, and equal parts challenging and achievable. Its definitely a run I would love to do again!

Everyday hero Kate will Run Melbourne

2 sleeps to go and I’m on taper week (for non-runners this means running less) Love my outfit and feel very proud to be raising funds and awareness to help find a cure for brain cancer. You can come on board and help too by making a donation if you can. Thanks for your support in the fight against cancer. Together we can make a difference 
Check out below to get on board…/run-for-a-cure-5

A special thank you to the team at Dataparts for donating a headset and speaker to ensure we all hear the park run briefing

Shepparton parkrunners were spotted at the following locations: Reynolds family at Ponań parkrun, Nadine Edwards at Cairns parkrun, the Montgomery family at Bright parkrun.

People to watch

Rory URQUHART smashed out a new Pb this week at parkrun 19:30. Rory keeps impressing and chipping away at his 5 km times.

Kate Dainton with a bubbly personality impresses over many distances and clocks up another Pb at last weeks parkrun 20:56

Norah Armstrong In 2014 Norah’s parkrun time was 30:08 and she has knocked minutes off it every year. Still, in 2019 her Pb is 23:30

Steve Monk ready to go sub 20:00 minutes with a 5 km Pb of 20:23

Race day tips

  • Don’t try new things on race day – like running gear, shoes, or what you eat or drink. You don’t want chaffing, blisters or a funny tummy.
  • Prepare your gear the night before so you don’t forget anything you need in the morning –most runs start early.
  • Plan your trip to the race. Make sure you arrive with enough time to park the car, jog to the start line if you have to, and make that last minute toilet stop or bag. You don’t want to be panicking and late for your run.
  • Pick a playlist with music that inspires you and motivates you to run. Or, decide to ditch the tunes and really listen to the crowd and the atmosphere
  • Get your family and friends to come along and support you. Often seeing your friends and family on course gives you that second wind, especially towards the end of your run when you are really working hard.
  • Run for charity – you won’t give up when you know all that pounding into the pavement is helping out a great cause.

When is the best time of the day to train?

Our bodies are designed to move – to stretch, challenge our muscles and get our blood pumping. Exercise nourishes us, giving us vital energy for each day. And it helps keep our body’s many patterns and processes humming along as they should.

“Exercise helps your body do what it does naturally,” says Accredited Exercise Physiologist Carly Ryan, a spokesperson for Exercise and Sports Science Australia. “For example, it can help improve sleep, boost energy levels and help mood and mental health.”

Our circadian rhythms, or biological clock, influence so much of what happens in our body. Our sleep and wake cycles, blood pressure, body temperature, hormones, hunger, digestion and other bodily functions all move to a daily beat. Getting our heart racing and breaking a sweat regularly plays a role in keeping these cycles flowing smoothly.

So what’s the best time of day to exercise? It’s one of the most common fitness questions, and gym junkies obsessed with ‘hacks’ and ‘maximising’ workouts can debate it endlessly.

But the answer is brilliant news – essentially, it’s whatever feels best for you. There may be some differences in how the body performs and responds at different times of day, but in the end, the optimum time for you will be a more individual decision.

“The best time of the day to exercise is easy – the time you’ll actually do it,” Carly says. “Think about what’s going to be the best time that suits your life and what’s going on that day, and plan around that.

“There is some research that has suggested exercising first thing in the morning is the most optimal time of the day for exercise in terms of things like boosting metabolism. However, realistically the jury is still out on whether this is significantly better than any other time of the day.”

SRC 10km Handicap Results net and handicap results below.

Thanks to everyone who came and participated, we hope you enjoyed the run around the lake as you prepare for the Shepparton Running Festival. Also special mention to our volunteers Sharleen BachelorLydia Monk and Steven Trevaskis for your assistance to make the event happen.

Well done to Aidan Ross, Cate AitkenKylie Monk and Phillip Healeywho were our handicap award winners today, you will take home a $30 voucher from our good friends at Intersport Shepparton

Next Handicap is likely to be in 2 weeks on Sunday August 4th for another go at 10km around Victoria Park Lake

Net Times

Glenn McMillan 37:47
Andrew Sait 38:47
Jackson Neville 40:37
Stacey Barrot 40:52
Trevor Dainton 41:19
Rory Urquhart 45:39
Steve Monk 45:39
Al Parish 46:07
Mathieu Ryan 46:55
Christopher Nicholson 47:25
Tony Sait 47:57
Aidan Ross 48:37
Adrian Jones 49:00
Peter Frizzell 49:08
Shelley Bennett 51:05
Tim Bennett 52:14
Phillip Healey 52:32
Glenys Frizzell 53:09
Vince Gagliardi 55:28
Matt McDonald 56:01
Norah Armstrong 56:14
Sebastian Mangiameli 56:30
Chris Harvey 56:49
Narelle Maxted 57:27
Natalie Hicks 57:30
Sue Olley 57:32
Lee-Anne Kirschner 57:35
Debbie Harvey 58:13
Kylie Monk 59:30
Libby Hadfield 59:58
Peter Urquhart 60:30
Lila Urquhart 60:30
Lydia Stephanus 63:34
Cate Aitken 64:58
Cadel Nicholson 65:06
Jason Hunter 72:43
Chelsea Nicholson 76:20
Justine Ryan 76:34

Handicap Scores

Aidan Ross -9:23 – 1st Male
Cate Aitken -7:02 – 1st Female
Kylie Monk -5:30 – 2nd Female
Glenys Frizzell -5:06
LeeAnne Kirschner -4:55
Lila Urquhart -3:30
Phil Healey -3:28 – 2nd Male
Cadel Nicholson -2:54
Narelle Maxted -2:33
Peter Urquhart -2:30
Sue Olley -2:28
Peter Frizzell -2:22
Andrew Sait -2:13
Tony Sait -2:03
Chris Harvey -1:41
Seb Mangiamelli -1:30
Lydia Stephanus -1:26
Justine Ryan -1:26
Jackson Neville -1:23
Vince Gagliardi -1:02
Adrian Jones -1:00
Matt McDonald -0:59
Glenn McMillan -0:58
Trevor Dainton -0:41
Mathieu Ryan -0:35
Natalie Hicks -0:30
Deb Harvey -0:17
Tim Bennett -0:16
Al Parish +0:37
Steve Monk +0:39
Stacey Barrot +0:52
Shelley Bennett +1:05
Chris Nicholson +1:55
Libby Hadfield +1:58
Rory Urquhart +2:09
Chelsea Nicholson +4:20
Norah Armstrong +5:44
Jason Hunter +9:43

Man Walk support group goes viral

A walking group for men, founded by a physiotherapist in Kiama 12 months ago, looks set to expand thanks to the power of social media. The Man Walk is much more than an exercise group, it is providing social connection and informal support for blokes doing it tough and it’s been inundated with requests to start new groups after a Facebook post went viral.

Kiama physiotherapist Mark Burns launched The Man Walk after his regular morning stroll around Kiama Harbour expanded to include friends and strangers.  Mark’s friend, school teacher Dave Hoole, decided to try out The Man Walk concept in Wollongong and then took the idea to another level after a post about the group was shared 7000 times and liked by 12,000 people.

SHEPPARTON Walking Schedule and Location This location currently walks Monday mornings at 6am and Wednesdays evenings at 6pm. The walk departs from the Skate Park, Victoria Park Lake, Shepparton VIC.

For more information about the Shepparton Man walk see Steve Ayton. or like the Facebook page

SRC E-News July 19

SRC 40th Gala Dinner

July 13 the Shepparton Runners Club hosted a 40th anniversary Gala Dinner at the Shepparton golf course. The special guest speaker was Steve Monaghetti.

What a magnificent night was the SRC 40th anniversary gala ball. It was reminiscent of going along to a wedding and everything worked out perfect was the feedback after the night. To Melanie McAuliffe you are an amazing woman. You deserve a massive amount of kudos for the months of hard work you invested to make the Gala night happen.

Below are the thoughts of the night from Melanie and then Grant. Melanie reports on the night and Grant reports on Steve Monnaghetti.


On Saturday night I was called up to the stage to receive some beautiful flowers from Steve A and Chris A, and I FAILED to thank the following AMAZING people. I’m not a fan of the public speaking BUT in these cases I should have sucked it up and acknowledged these superstars of the SRC Social Committee……..

The SRC Social Committee was established around 2 years ago and have so far organised 2 presentations nights, a few Pot Lucks, the 40th Anniversary Launch and the Library Display, the Gala Dinner and they still have a few other things up their sleeves. It possibly should be renamed as the SRC Wine and Cheese Tasting Committee (with a side of planning).

The Committee consists of: Justine and Mat Ryan, Tara and Sam Daniel, Steve and Sue Trevaskis, Julz Mulcahy, Chelsea Nicholson and myself.

Justine and Mat  – CLUB SUPERSTARS – They deserve so much credit and praise for all that they do for the club, (and there is a lot they have done) we are so lucky to have them as members of the Committee and Club. Justine is always there every step of the way with me for all these events, offering wonderful ideas, as well as being the calming voice of reason when things don’t going to plan. One of Mats MANY contributions is his design skills, which were showcased in every piece of promotional material that was used for the event, and they were ALL spectacular.

Tara – Crafter extraordinaire, thanks for all your crafting skills and help event planning and another member who is there for meetings and brain storming and planning.

Chelsea – Photography Ledged. The framed photo of the tree above the fireplace is one of Chelsea’s magnificent photos and it’s the original tree where the original members used to meet in 1979, before commencing on their runs.

Steve & Sue– For contacting the past members. Along with Sue and Andrew Olly, he was instrumental in us being lucky enough to have 2 tables of original members at the Gala Dinner. And to Sue for organising the classified it the Shep News.

Julz – Although no longer living in the GV, she attended countless meetings and was always the first with her hand up when it somes to collections and delivers (although sometimes they take a little longer than anticipated due to a few wrong turns and vague directions form me)

Special thanks also must go to:

Rob Ryan – Robby sourced the timber and made all the wooden boxes for the centre pieces and the table seating plan backdrop. THEY LOOKED FANTASTIC.

Deb and Chris Harvey – Deb was there for set up and pack up for the Gala and happily offered Chris’s services for returning the decorations we hired for the night. 

Rosie Smith – She was first there on her bike Sunday morning to help pack up. Rosie is always there for you with a smile on her face and a kind word to offer. No wonder Larry has held on tight to her for 40 years.

Liz Connick – Liz from Your Project Partner, kindly donated 2 x Intersport Bennet Gift cards as lucky door prizes. Which was a great way to kick off the night.

Kathy Fuller – Kathy was a fantastic help in setting up on Saturday, and her attention to detail enabled our tables to look amazing.

And lastly to Steve Ayton and the SRC Committee Past and Present – Personally I can’t tell you how honoured I feel knowing that you have entrusted us with all the Social Committee Events, in particular the Gala Dinner. The total faith you have shown in us to put on a good show has been unwavering and appreciated.


First Band – Numurkah Ukelele

Second Band – Threes A Crowd

Photographer – AJ Taylor Imaging

Flowers – Avonlea

SRC wood hoop and table numbers (numbers came plain and we painted them with glitter) – Wooden Letters AU (Via etsy – From Bendigo)


Wow, well what a night. I could relive it in great detail for you OR I could direct you to the link and use code src1307.

From a Committee point of view the night ran smoothly and sitting back watching everyone laugh and enjoy themselves was the greatest part of the night.

Grant on Monna.

Firstly, congratulations to all those involved in making Shepparton Runners Club 40th Anniversary Gala such an amazing night! It really was a reflection of how much the club has grown over 40 years and also great to recognise the contributions of those incredibly passionate club members who go well above and beyond to make our club what it is today. A group of inclusive, motivated and passionate runners of all ages and running abilities.

As you know, Steve Moneghetti (4 time Olympian, Commonwealth games legend and pretty top bloke) was our guest speaker on the night and he was able to give us a small insight of what it is like to be completely committed and even obsessive about running. Steve spoke about the dedication that it takes to be able to compete at the very top level of your chosen sport. And it’s nothing short of madness when you think about it! Imagine the things that you are sacrificing along the way to achieve a goal at that level! But when you are totally consumed by and passionate about that one thing, anything is possible.

Steve also spoke about the things that all runners have in common, regardless of experience and fitness level, all runners run because they can. And for all of us, setting a goal, training hard and enjoying the journey to the start line in that goal race is incredible satisfying. The race itself is literally just a snapshot of the journey. You with your medal at the finish line! And as runners we know that’s not the end of the journey. Recovery and DOMs after the credits.

I personally found it particularly interesting when Steve spoke about his commitment to managing his body and keeping on top of those niggles before they become major problems that would force you to have a lay off. And how an injury that stops you from running can really crystallise in your mind that mantra of “I run because I can!” Because we all know that it sucks when you cant. We have people in our club that have overcome some major injuries and other physical obstacles along their running journey and have had to reassess goals along the way, but their commitment to running and love of our sport motivate them to get back out pounding the pavement.

In summing up. It was brilliant to have Steve Moneghetti come to our Gala and speak to us about his amazing achievements and the commitment that you need to “Succeed”. I loved every minute of his dialogue. But, to me the most enjoyable part of what he did on the night is that he put a spotlight on the people that drive our club and said “These people are giving you the opportunity to be part of a great running club!” He highlighted how at any level of running, setting that goal and working towards it, and even enjoying the process, is what running is all about.

Thank you to SRC for a magnificent night and bringing such an amazing group of people together to make our club.


For the record, Kathy and Narelle’s silent auction raised $1516.00.

All funds go to GVCASA so that we can continue to raise funds and awareness to protect children in our community against sexual assault. So the more we raise the more we can continue to educate. Our awesome prizes have been provided by these superstars 🌟 
FIX Muscle Performance
24 and more fitness
Phillip Chua – Naturopath & Herbalist
Lakeside Podiatry
McKellar’s Picture Framing
Shepparton Golf Club
River Country Adventours

10km Handicap next Sunday July 21st at Victoria Park Lake starting at 8am – meet at parkrun BBQ shelter

Come along and feel free to include this as part of your long run or have a solid effort over 10km around the lake. We will be doing 2 loops of the parkrun course, a drinks table will be in action as well with water, but you can add your own personal drinks as well if you wish.

No cost involved, 4 x $30 Intersport vouchers will be up for grabs as well.

Register here:…/1FAIpQLSdPSFkFM730jgSYOS…/viewform

Kate Dainton to run in Run Melbourne

In two weeks I’ll be running the half marathon at Run Melbourne. This run holds a special place for me.. and I’ll be thinking of those who have lost their lives and those who are fighting the fight. Cancer sucks! I’m proud to raise money to help find a cure for brain cancer. If you would like to support this cause click on the link. Thankyou, Kate

The link is here

Why strength training?

A great question. Life is busy. Training for an event can be an all-consuming enterprise that cuts in on your social life, family time, hobbies (what are they again???), oh, and that other time filler called work. so how are you supposed to add in one or two strength sessions each week? The solution is much simpler than you may think. Firstly, we need to look at what you want to achieve from your strength training. I look at strength as serving two purposes:

  1. Allowing you to train uninterrupted without interference from injury
  2. Performance benefits such as improving running economy and delaying muscular fatigue


One saying that I really love is that it is better to turn up at the start line 10% undertrained than 1% overtrained. If you can complete your weekly training sessions consistently over a period of months, you will turn up at the start line in much better condition than if you had an intermittent training block disturbed by injury. That’s it, moving on.


Running economy is how much energy each foot strike costs your system. Running is expensive with energy lost as heat, and used by muscles to propel you forwards, absorb forces as you hit the ground, and simply hold your body upright against gravity. The cost of running increases as we become fatigued and start to rely on muscle fibres that are less well trained and as our running form deteriorates. Strength training helps improve your running economy by making our system (muscles and tendons primarily) more resilient against the repeated pounding of placing one foot in front of the other.


As tempting as it is to say, “it depends”, I am going to put my cards on the table and offer a very specific figure. 6-12 weeks of strength training 1-2 times each week for 30 minutes can result in excess of 7.5% improvements in running economy (1). If you would like to know what this feels like, running with your hands clasped behind your back reduces your running economy by about 3% and running with your hands on your head by about 8% (2). Therefore, >7.5% is certainly not to be taken for granted! Especially towards the end of an event when you are either wishing that you hadn’t missed those three weeks with a niggly calf or that you had been a little more consistent with your one or two strength sessions each week.

“There may be no substitute for greater muscular strength when it comes to improving an individual’s performance while simultaneously reducing their risk of injury”


Being a simple man, I take a simple approach that is both effective and accessible. Focus on the 2 key muscle groups that will benefit your running, your calf muscles (calves) and quadriceps (quads). Dedicate any remaining time to our other favourite muscle groups such as hamstrings (hammies), adductors (groin), gluteals (gluts), and core, but I promised you time-efficient results. Single leg calf raises are a little tedious but will pay dividends. Invest time in these over 6-12 months until the only weight that will give you the fatigue you are craving comes in the form of a leg press machine, then move on to skipping. Skipping is a fantastic, dynamic approach to strengthening those calves and serves as an excellent warm up. For our quads I would recommend squats, heavy squats. If you don’t have access to HEAVY weights, then split squats / lunges, rear-foot elevated lunges, or step ups with any load that you can hold or carry on your shoulder. Do not feel obliged to perform all the exercises listed, simply pick one for your calves and one for those quads. 4 sets to fatigue of each exercise, increasing the weight and reducing the reps over 4 weeks until you can do no more than 8 reps before needing to rest. See below table for a simple, time-efficient 12-week quads and calves program. At the RunStrong Facebook Group you can find strength training programs for at home, the gym, and the park.


Strength training can leave you with heavy legs. To make sure you can apply yourself as best as possible to your strength training and your running sessions, I strongly recommend that you look after your recovery as best as possible. This means prioritising sleep and fuelling well

Further reading (or viewing

The link to the 40th Gala night photos is and use code src1307.

Have a great weekend and see you back on the track. 🙂

SRC E-News July 12

Norah smashes out a Pb at the Gold Coast.

This years Gold Coast Half the goal was to officially go sub 2 hrs after last year running 2:00:34 at Melbourne in October and just missing out.

The days in the lead up to Sunday were 35km/h winds with light showers. We were lucky the wind had reduced but light showers were likely and around 16 degrees and humid.

Once at the start area, I went for a warm up and toilet stop then it was time for the 6am start. We shuffled into our start area. Go time and off we went easing into a nice pace as it was pretty congested. The sun started to come up around 5km, it was quite humid and we had a bit of a tail wind as we headed towards Paradise Point. We went over a couple of channels then Chris yelled out to cheer Moose and Sinead Diver coming back for home. At 8km I kept telling myself that we were nearly at 10km and to relax and keep going. Another drink station and to the turn around for home. I tried to keep in one line on the road and conscious of the kamber. Time for a gel and water. At 16km my feet started to hurt but I had to lift the pace so that distracted me. I focused on form and tried to latch onto anyone who looked like they were running strong. 18km the breeze felt good and cooling. From here you can see down towards the finish area so it feels closer. We pushed on and turned left onto the highway and 1km to go. I picked people off and kept pushing. The crowds were great cheering everyone on along the club tent area.Left again to the finish chute. Found the gaps and gave anything I had in the legs. Crossed the the line 1.56.54 stoked and stuffed. Big hug for Chris. Woo hoo!!!


Norah Armstrong

Norah’s half marathon stats


Melbourne 2:15:50


Gold Coast 2:05:57, Melbourne 2:00:27 (previous Pb)


Gold Coast 1:56:45 (New Pb)

Norah’s splits and pace

10 km 55:23 & 5:32

20km 56:05 & 5:36

1km 5:25  &  4:56

My opinion, over years Norah has chipped away at the 2 hr half marathon knocking off 5 – 10 minutes each 6 months. At Gold Coast her pace was unbelievably even, with energy for a final 1 km kick at the end.

Well done Norah!

Easy runs make hard runs easier.

An easy run is not a slow run and yes language matters. It is just an easy out the door run. It’s not a tempo or stride or fartlek. Easy is an effort unique to you. You do an easy run so you can recover from a hard run. Easy runs help to reduce stress and pressure built up during the day.

Too often we look at numbers as the benchmark of success. When you should measure the success of a run in many different ways. Did you enjoy the easy run, did you enjoy the new route? The pace that feels easy one day may not feel easy the next, so don’t attach a number to your run.

70 to 80 percent of your km should be done as an easy run. It’s always good to finish an easy run feeling accomplished.

These 4 running drills are quick and easy to learn and can be done in less than 5 minutes after your run.



Good Luck Nathan.

More good news 
I’ve been told by Athletics Victoria that my running times at the moment are just at the national level and I should consider moving to Melbourne or Geelong in the future.

Good step to maybe being a professional

Q and A with Nathan

1.       How did AV spot you

Seeing my Parkrun times.

2.       Are you getting any other training advice other than Chris at SRC.

Yes I have been getting alot of tips on how slow I should run my recovery runs and my technique.

3.       How are you feeling about the news? Do you intend going/moving?

Yes I plan on moving to Geelong. My dad lives there so it works out well and its my hometown.

4.       Anything else you can add would be appreciated.

 Would like to say thanks to Chris and the runners club crew I’ve loved every second of it since I’ve been here.

Well done on the awesome news.

Some big races I’ve got coming up that I’m possibly doing

6th July-Sandown Racecourse (Springvale)
14th July-Lakeside Albert Park (Melbourne)
27th July-Lake Wendouree (Ballarat)
28th July-Melbourne Half Marathon
10th August-Cruden Farm (Langwarrin)
8th September-Victorian Half Marathon (Burnley)
21st September-The tan track Botanical Gardens (Melbourne)

Shepparton Running Festival

MAJOR SPONSOR: Now’s the time to….get cooking with Campbell’s. Planning your weekly menu and refuelling after a long run is now easy with Campbell’s Kitchen Australia. We are thrilled to welcome back Campbell’s as a Major Sponsor for 2019. Campbell’s have been proudly making products in Shepparton for almost 60 years and are committed to local. They source the best ingredients to make their well-known stocks and sauces and have many new products in their range. 
For inspiration click here to see Campbell’s full range:

Good luck to everyone who is running at the

Remember you can live stream it and track those who are sheppresenting.

Ever heard the one about abs being made in the kitchen? It’s a commonly held belief that diet plays a bigger role than exercise if you’re trying to lose weight. So would it be possible to lose weight through diet alone? Or does exercise play a more important role?

We spoke to Accredited Practising Dietitian Kate Gudorf, to get the skinny on how weight loss really works, and why there are benefits to exercise beyond just losing weight.

How does weight loss work – is it simply calories in minus calories out?

“At its most basic level, weight loss is an energy deficit. Which means that the calories we take in are less than the calories we burn throughout the day.

We burn calories in three different ways:

  • The exercise that we do. That includes planned physical activity as well as the activities of daily life, like moving around, standing or walking.
  • Our basal metabolic rate, which is the energy we use to fuel our body’s processes — so things like our heart beating, our lungs expanding and contracting, our brain using energy to think.
  • The thermic effect of food, which is just a fancy term for metabolism. When we eat, our body uses energy to break down and metabolise the food.

So as long as we’re taking in less than we’re burning, in theory we will lose weight. But of course there are many other factors that can affect that balance.”

In what ways is losing weight different for different people?

“This is where it really comes down to the individualised approach. For some people, they can just very easily alter the calories that they’re taking in, increase the calories that they burn and they go forward and they lose weight. But for other people, they might find that there could be a strong emotional component.

They might struggle with emotional eating, they might have certain triggers that cause them to overeat — for example they could have a very stressful day, and the way that they manage that is by turning to comfort foods. Or maybe people have a strong connection with sitting in front of a screen at night and eating, and eating more than what they need to consume.

For other people, they might just find that when they reduce the amount of calories they’re taking in, they feel it’s beginning to affect their quality of life. Because obviously food is connected to so much that we do, it’s connected culturally, it’s connected to our enjoyment and our social life, so for some people, that emotional connection with food can be really difficult to tame.”

More here

Cobram parkrun 3rd anniversary this Saturday.

Link is here.