When – Sunday November 17th Where – Princess Park, Shepparton Distance – 5km Cost – SRC Members $0, Non-Members $Gold Coin Time – First runner starts at 8:15am BBQ afterwards, prizes for top 3 male and female provided by the legends at Intersport Shepparton and SRC
SRC Bunnings BBQ November 23, 8 – 4 pm
Presentation Night Saturday, December 7, 2019 at 5 PM – 11:30 PM – W.B. Hunter Pavilion Princess Park – Link to Tickets Here
Safe on the run and the latest apps.
Many of us run before the sun comes up or goes down when the natural light is not the greatest. While this can be picturesque, it also pays to exercises cation. Runner and self-defence instructor Julie Morrill (juliebarronmorrll.com) suggests 4 things we can do to make us less vulnerable.
Be prepared and aware – Have a plan for a uncomfortable interaction or attack. Think about how you would respond to aggression ahead of time. Keep your head up and shoulders back.
Run Away – If something does happen the best advice is to get out of there. We’re runners so run away from a situation you feel uncomfortable with.
Use your voice – If you are concerned and can’t run, scream and yell. Yell something unambiguous like ‘Back the F**k off. Or yell something odd like where is the peanut butter. Forcing the attacker to think harder.
Fight Back – This is the last resort. Hit them with your elbow, knee to the groin or even a hard slap to the face.
Words of wisdom app – What3words is an app that could save your life. The developers have divided the world into 57 trillion 3m by 3m squares, each with a unique 3 word address. The sequence pin points your location and can be used by emergency services if you are lost. It is free to download.
Still on the subject of apps
If you want to get a bit more out of your parkrun stats, the 5k app may be what you are looking for. Download the app and scan your barcode into it. You can also type in your barcode but don’t add the capital letter at the start of it.
Numbers are low for the Murray Quad and if entries don’t pick up it will be at risk of cancelation. At the moment we have about 10 SRC members participating in the Quarter marathon with Jacqui Noonan having an eye on the 25 km paddle on Saturday as well.
2 weeks until online entries close for the 2019 Murray Quad – Paddle – Spin – Run, there is cash on the day option but it will cost more and you may not get a bib or event keepsake. So make sure you register via the website www.murrayquad.com.au.
Strength Training and Injury Prevention
Anecdotally, a lot of athletes will tell you that strength training helps them feel more durable. Now I cannot speak to the scientific community’s thoughts on defining durability, but there is research suggesting that traditional strength training can reduce sports injuries by an average of 66% (10). This is done by increasing your tissue’s ability to manage load (by progressively increasing the load via strength training) while modifying endurance-training volume and frequency.
For example, one study that replaced 30% of an athlete’s weekly running volume with strength training found that athletes remained injury free while improving their five-kilometer performances (1). Additionally, hard strength training has positive effects on circulating levels of testosterone and human growth hormone which can help the body repair muscular damage at faster rates post-hard-endurance and post-hard-strength-training efforts (18).
For many people, some form of maintenance strength training done diligently and frequently, administered by your physical therapist, might be enough to keep niggles at bay. However, what the research suggests is that the workload needed to statistically reduce rates of sports injury is more consistent with doing more significant strength work.
Maybe that’s what durability feels like? That is, creating enough physical change to more than manage your niggles and instead create more significant physiological adaptations that keep fatigue at bay longer and hold your form together longer because you increased your running economy. That is, you became physically stronger. I’m not certain we will ever have a perfect metric to measure durability, but if being stronger keeps you on the trail more consistently, that might be as close as we get to an answer.
Reference irunfar
Other stuff – The amasing Julie Thomas from Broadford has signed up 20 runners including 6 SRC runners to run a virtual run from Broken Hill to Sydney. The run starts on Nov 22 and finishes Dec 10. The runners mission is to raise awareness about domestic violence and get people talking about the steps they can take to make the violence stop.
parkrun – Getting all geared up for parkrun this week, and have found that we are missing 4 tokens from last week. Please check your pockets, and if you have accidentally taken one home, that’s ok, we would just like it back this week if we could. The numbers we are missing are 116, 142, 182 and 183. Please help them find their way back
Quiz time – What is the name of the audio book Tara recommends and how does Tara describe her drinking session in Tasmania? The answers are in her blog The road to NAGOYA WOMENS MARATHON 2020 Part Twelve – I would like some time for some consistent training please. 17 weeks to go.
Have a great weekend and don’t forget buy your ticket for SRC presentation night TICKETS HERE
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Shepparton Runners Club presents the 2019 Presentation and Awards Dinner. Saturday 7th December at the WB Hunter Pavillion, Princess park from 5pm PRICE: $20 per adult & $10 per child | Drinks at bar prices | Jumping Castle, Lucky Door Prizes. All welcome (kids, grandkids, parents, partners) RSVP by 3rd November and to be paid by 7th November to Melanie McAuliffe
FOUR VINES RUNNING FESTIVAL
The Shepparton Runners Club had a strong turn out at the Four Vines Running Festival last Sunday. With full results here. Stars of the day was Nadine Edwards (5km) & Josh Sait (Half Mara).
Feeling super stoked after claiming first place overall female and becoming the new female 5km record holder in today’s 5km event at the Four Vines Running Festival. Thank you to my Shepparton Runners Club buddies and my family for all your support, especially after the last two weeks….today’s result most certainly softens the blows. ♡♡♡ – Nadine.
Race report – By Steven Trevaskis
In humid conditions I lined up for my 3rd time at running 10 km in the last 6 months. So I wasn’t sure how I would go on this semi-trail run. Could my knee handle it, would the humidity knock me.
I ran the first 3 km before taking my first walk break as I was averaging about 6:30 min/km and feeling the heat. I saw Jacqui and Taren 50 mtrs behind me. I let them pass me on this walk break. I had a second and third walk break before 4.5 km. Jacqui and Taren were pulling away from me, but they were still in reach if I pulled my finger out. I tried not to let my pace slip below 6:40 min/km with 5 km to go.
Somewhere around 7 km mark I caught them and I decide to lock my pace in with their pace. With the official km marks out by 200 mtrs I was checking my Garmin often to see how far I had to go. Also knowing last year the 10 km course was about 10.2 km with a 200 mtr strong climb at the end made everything a guess.
With about 1.5 km to go we slowly increased the pace agreeing to cross the line together. Taren informed us a few times she was struggling and we could go on without her. But we weren’t leaving anyone behind, that was the rule. I felt Jacqui could have pulled away from me as she had some spirts passing people that I didn’t have.
And according to Garmin we crossed the line together 9.74 km in a time of 1:07:28 at a pace of 6:56 min/km.
L to R Taren, Steven, Jacqui, heading towards the finish line.
RUNNER PROFILE
Sam Daniel
PBs: 5 k – 21:57
10k – 46:31
21.1- 1:45.13
42.2- 4:03. 42
Tara and I got into running to get fit and lose a little
weight. After coming home from a trip to Mt Everest in Nepal, we sat around and
expanded for a couple of months. We started going to parkrun which then lead to
Wangaratta fun run where we spoke to Coach Chris about joining the Runners
Club. We have gotten a bit fitter and bit faster since then. We try and go to
as many road and trail events that we can, meeting cool people and collecting
bling. It’s even better when we join up with running friends from SRC. We try
and incorporate parkruns in our travels here and overseas, it becomes a real
collection. We try and do other active stuff other than running, we like to
hike, bike, climb, if there’s an iconic mountain in the mix, all the better. I
believe all pineapple on pizza is horrendous, the anchovy is clearly king in
the world of pizza toppings. Over the next few months I have just the usual
summer runs booked in, Goldrush Trail, Wang, Albury, as well as Christmas and
NYE parkruns. Then I’ll give Tara some close attention as she prepares for her
first marathon in March.
Sam is the one with his top off.Sam now has a top on.
Calender
11th Annual Marysville MarathonDate: Sunday 10th Nov 2019 Location: Marysville www.marysvillemarathon.com.au VERY LATE / ON DAY (1/11-10/11) 4km Child (u16) $40 4km Adult $45 10km Run/Walk $80 Half Marathon $110 Neil McKern Marathon$120 Ultra Marathon $130
Shepparton Running Club 5km Handicap Date: Sunday 17th November Location: Princess Park Time: 8am
Goldfields Trail Run Location: Bendigo Date: 24th November www.trailrunaustralia.com.au HALF MARATHON $130 10-12km $90 5-6km $50
Shepparton Runners Club Bunnings BBQ
Location: Bunnings Shepparton
Date: Saturday 23rd November
PLEASE SEE MELANIE TO PUT YOUR NAME ON THE ROSTER
Murray QuadDates: SAT 30TH NOV + SUN DEC 1 2019 Location: Yarrawonga/Mulwala – Cobram – Tocumwal
RUN The Murray Quad 3 weeks away! This event, that is close to home, is running on December 1st. The event offers a 21.1km half marathon, 10.55 km quarter marathon, 6.5km back nine run/walk, 2km Maccas HeartKids fun run at Silverwoods, Lake Mulwala, Yarrawonga. Entries are via www.murrayquad.com.au
PEACHES AND CREAM PADDLE Full Distance $50.00 PEACHES AND CREAM PADDLE Half Distance $40.00 SPIN THE MURRAY 40KM SPIN $40.00 RUNNING OF THE BLACK BULL Half Marathon $70.00 RUNNING OF THE BLACK BULL Quarter Marathon $45.00 RUNNING OF THE BLACK BULL Back Nine $40.00 MACCA’S HEARTKIDS FUN RUN (all proceeds go to HeartKids) $5.00
Gold Rush Trail Run Location: Hepburn Springs Daylesford Date: Saturday 14th December wwwwgoldrushrun.net
New Years Eve Rock around the Clock Location: You Yangs regional park Date: Tuesday 31st Dec 2019 www.trailsplus.com.au
RECIPE OF THE WEEK
Ingredients
1 cup fresh or frozen blueberries
1 cup fresh or frozen blackberries
1½ cups Inner Goodness Coconut Milk (or you can use Inner Goodness Rice Milk or Almond Milk)
1 frozen banana
Optional – 1 tbsp açaí powder
Suggested Toppings Ingredients
1 passionfruit, cut in half
Handful of fresh blueberries
Handful of fresh cherries (seeds removed)
Handful of fresh blackberries
Handful of Oh So Natural Almonds, roughly chopped
1 tbsp Oh So Natural Chia Seeds
1 tbsp Just Organic Toasted Coconut Flakes
1 tbsp Just Organic Shredded Coconut
Several fresh mint leaves
Blueberry Smoothie Bowl
Method
Add all of the smoothie ingredients, including almond milk, into a high powered blender.
Blend all ingredients in a high-powered blender until smooth.
Pour into 2 bowls and garnish each bowl with desired toppings.
TIP: Smoothie bowls are slightly thicker smoothies that are served with a variety of toppings, in a bowl. Smoothie Bowls are more satisfying than your regular smoothie. Combinations of Smoothie Bowls are unlimited. We’ve developed a few for you to try. Enjoy!
Road to Nagoya – by Tara Daniel
Week 11 – 18 weeks to go. Selfies, wine and the SRC make running great!
Melanie has a roster set up for the BBQ. Please see her to put your name down on the roster. Every hour every volunteer helps.
Runner Profile
Adrian Jones
List of PBs.
Best PB changes every day – Most Days Lived.
Parkrun is 22:24.
10km to just under 49 (in Club Run).
How long have you been running?
Started less than 5 Years ago.
Never been previously able to run any distance – used Couch
to 5k to get started to be able to actually run the distance. Started running
basically to get fit and helped drop 20kg of weight. Initially speed was very
slow but was able to build this.
What do you do other than running for exercise?
No other exercise – I am not a gym junkie and not into bike
riding as whenever I ride it always into the wind.
What other activities fill your time?
Strangely enough I work full time – I do like to get out and
walk my dogs – who thrive on the opportunity to get out. Plus of course my
family with six grand kids.
Do you have any rituals before a run?
Monday Wednesday and Friday I am up at 5:50am and by 6am I
start running – generally 5 to 6km sometimes 10km if I am preparing for
something and I start slowly and gradually build up – I don’t have a warm up as
such but I do start like a warm up probably because I am still asleep for the
first 2km. The other days are evening sessions with the club, Parkrun and
usually a gentle run or walk on Sundays.
Do you agree that anchovies are awesome?
You can not go wrong with pineapple.
What future goals do you have with running?
I was going to do the half marathon last year before I got
injured so looking to do this next year.
Will Seb ever run a full marathon?
It is hard enough to get him out to run let alone a full
marathon and the short answer is no.
Do you have a favourite event or place to run?
I have enjoyed the 3 Run for Kids events I have done and
enjoyed achieving 5 Minute per KM in first event of this over 14km. Looking to
running Melbourne Marathon next year and also the City to Surf in Sydney –
enjoyed the Sydney Bridge run last year.
Have you considered an international event?
Only thing I have done is doing Parkrun in UK & Ireland
in 2017 – looking forward to doing the same next year in May.
Adrian Jones
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.
When entering please select the Shepparton Runners Club team. The Shepparton Runners Club has 12 runners #sheppresenting. This is a fun event on an extremely picturesque setting.
MOVEMBER CHALLENGE!
Grow a Mo in November and win a prize! The best Mo will be awarded at presentation night. More details to come
Run Against Violence
What is it – Run Against Violence is a volunteer-based, member association established to use running and other sporting activities as a conduit for engaging the broader community in family violence prevention.
Starting 22 November 2019, groups of up to 20 people can walk or run 1300km from Broken Hill to Sydney. The route retraces the real-world 2017 StepsTogether Ultramarathon. This Challenge is the only opportunity you have to run this route, virtually. More than 2200 people across the world participated online in our last Challenge. This year we expect it to be even bigger.
The best part is that while you’re having a heap of fun, you also get to be a super-hero. By taking steps together, you will make your community a better place for others.
We are on a mission to create a positive culture within our local communities, to remove the stigma and social barriers that often stop people from talking about their experiences with violence and asking for help when it is needed.
Our approach is inclusive. We believe that anyone can be a target or perpetrator of family violence and that we all have a role to play in prevention. Whether you run, walk or roll, everyone is welcome
How can runners get involved –
A few years ago Mairead Macdougall, Megan Wood, myself and a few others captained by Julie Brock Thomas participated in the Run Against Violence virtual challenge.https://www.facebook.com/runagainstviolence/Last time our team was heavily stacked with marathoners that could clock up big weekly km. This year it would be good to have more participants in our team and not rely on the marathoners. You don’t have to be one of the 150 SRC financial members to participate in this virtual team challenge/cause. EVERYONE IS WELCOME
The entry fee will go through Julie, so don’t enter directly yourself. PLEASE ADD YOUR NAME WHEN MAKING THE DEPOSIT SO JULLIE KNOWS WHO HAS ENTERED. HER BANK DETAILS ARE – Julie Thomas BSB 063698 AC No. 10298179
Sundried Tomato, Spinach, and Cheese Stuffed Chicken
Ingredients: Two large chicken breasts 3/4 cup Kraft Sun Dried Tomato Vinaigrette Dressing & Marinade (salt and pepper and olive oil would also work fine)
1/2 cup sundried tomatoes 1/2 cup roughly chopped spinach 1/2 cup feta cheese 1/2 cup mozzarella cheese
Instructions: Marinade the chicken breasts in the dressing for a few hours (I actually skipped this step. I just dumped some on right before I cooked them because I was doing it last minute).
With a large sharp knife, carefully cut the chicken breasts like hot dog buns. Don’t cut all the way through.
Open the chicken breasts up where you cut them and layer on the remaining ingredients. It’s okay if you can’t fit all of it in, you can just leave some out. Just squish in as much as you can.
Stick a couple of toothpicks in near the opening to keep it all together.
Heat up a pan (I used a cast iron skillet) and sear the meat on both sides. You can lower the heat and continue cooking the meat on the stove until it’s done or, if you’re using a cast iron skillet, you can put the pan in the oven at about 190 c.
You could also just completely cook it in the oven on a baking sheet if you don’t feel like searing it. Just make sure you cook it until the center reaches 73 c. on a thermometer.
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Start list is taking shape with 24 confirmed so far. Chris was busy last Thursday measuring out a new 5 km handicap course. But you have to come Sunday to experience it.
Runner Profile
Chris Nicholson
What prompted you to join SRC?
I joined the SRC a couple of years ago after attending a few
of the SRC monthly handicaps and subsequently had got to know a lot of the
existing members. I saw the SRC as a group of likeminded runners where I
could attend training sessions and also seek advice from that ultimately could
improve my running. Up until that time I was doing most of my running on
my own and in hindsight doing most of it too quickly.
Which distance/event is your favourite?
I like Half Marathons. The distance and effort level
seems to suit my running style best. It seems to be a happy medium
between the hard faster speeds of the 5-10 km and the long endurance effort
required in the Marathon. I also like that fact that unlike Marathon
training, the training required for the Half does not eat into my family time
as much.
Do you have any routines/OCD stuff before a run?
When training for an event I like to simulate the race
conditions as much as possible. This simulation will include sessions
where I run close to the distance (albeit at a slower rate i.e. close to 40 kms
in Marathon training) wearing exactly what I’m going to wear on the day, down
to the underwear. I will also simulate the Gel and fluid intake. It’s a
mental thing for me so I know what to expect when I’m running the actual race.
Also I can look back on the training when it hurts during the race and tell
myself you’ve run this distance before so suck it up princess and just get on
with it.
Are you married to any brands/products?
I have joined the cult of Steigen and will only purchase
their socks now. I currently wear Brooks and find that I can get super
high mileage out of their shoes compared to other brands which is important as
I currently average somewhere between 60-70kms a week so I tend to go through
at least 3 pairs of shoes a year. As someone that is prone to cramping in
longer events I also swear by Crampfix. It tastes awful (Think swallowing
extremely salty vinegar) but what ever is in it works miracles.
Should pineapple ever appear on pizza?
Yes. I love pineapple, the more the better. It’s those
little hairy, salty, fish that should be banned!
Got any bucket list events you’d like to participate in?
I had running a satisfactory time in a Marathon on my bucket
list which I managed to do at Shepparton this year so I’ve ticked that box and
moved on. After hearing Coach Chris and others talking up the Gold Coast
I’ve locked in that, along with the rest of the running members of my family,
for next year in July. I’m also going to give trail running a go. I
like the thought of running through the bush rather than suburbia so I’m hoping
my dodgy ankles can take the strain of the uneven ground.
What hobbies other than running do you have?
What is there life outside of Running???? I like being
outdoors with my family, particularly in the bush. So anything that gets me out
and away from crowds of people gets a tick from me.
Upcoming events?
21.1 kms at the Goldfields Trail Run in late November is
about the only thing I have locked in for the rest of the year, that and
running a PB at parkrun!
Melbourne Marathon
My 1st Marathon.
Felicity Hall
I distinctly remember standing in a big circle at my
first Tuesday night running session. Everyone was sharing their goals for 2019
and mine was to finish the Melbourne Marathon in October. I’d only just started
running, I wouldn’t have even ran 10km before, so to think I was only giving
myself 10 months to do the training in was a little daunting.
After months of training it was time. I had a terrible
night’s sleep the night before, I lost count of the amount of times I checked
my alarm. I remember Chris saying ‘get a good night’s sleep the night before
the night before’ and how true that is!
D-Day – Walking down to the MCG from my hotel the atmosphere was electric, everyone seemed to be walking in the same direction, anticipation and excitement filled the air. I got to the ‘G’ just after 6am and parked myself in the biggest toilet line in history! But hey if you have to wait around, it might as well be in a toilet line!
I made my way to the start line and found the 4:30-5hr group, and I was so excited, this was it. Gun goes off and we all set off, nice and steady, over the start line and I press start my watch. ‘Start slow and finish slower’ I heard someone say.
Got to Fed square and over to my right I spot Nat,
Grant and Tara. Yes, I’m not alone in this! Grant was fantastic, our coach for
the day. We were blessed with his tips, pacing and encouragement, it was
amazing. I truly am grateful for finding those guys a long my way.
Got to the 10km mark – didn’t even realise. 20km mark
started to feel a little tightness here and there. Gels and extending my stride
definitely made the body feel better. 36km mark both quads cramp at the same
time!! Another gel and quick walk/ stretch and they release.
A long the entire course it felt like people where all
cheering for you! Little kids handing out lollies were the best! Seeing yellow
and purple tops pass by, giving encouragement to each other really lifted you. Running
down Brunton Ave, seeing all the SRC people, hearing them cheer felt fantastic,
nearly done. Run into the MCG and it really hit home that I’d done it. As I’m
running around the ground, I see my family and friends in the stands. I crossed
the line (something I’d done 1000 times in my head( and pressed stop on my
watch and started crying! I just thought what an accomplishment!!
It was such a great experience and 1 I won’t forget for a very long time. Thankyou so so much to Chris and Norah Armstrong and all the SRC, what an awesome bunch of people!
Official time 4:48:31
Where in the world are Sam & Tara
Run report: Precint 18 parkrun.
While on holiday in Malaysia last week, we had planned on
participating in a parkrun out in the suburbs of Kuala Lumpur. In the lead up I
followed them on Facebook, and saw a request for volunteers that coming
Saturday. I popped off a message to the RD, and next thing I know, Tara and I
are pacers in our first go at voluntourism. It was a balmy 28 degrees, with 85%
humidity, but we learnt from the previous week at another parkrun to take a
towel from our hotel to soak up the sweat. We made some new friends, and helped
out at our favourite Saturday morning activity.
Week Nine – International parkrun Voluntourism, more holiday eating and 20 weeks to go
I run for me. I run for my own headspace and me time.
Running makes me happy and keeps me sane. I love race day, the comradery, the
adrenaline at the finish line and the sense of achievement, but I never race to
beat anyone except myself.
What other physical stuff do you do?
Other than running I do weight sessions at the gym and
compete in Triathlons. To date I’ve done three half ironman’s, it was to be
four until I had an altercation with a sting ray in my warm up swim so didn’t
even make it to the start line. Doh!
Will you ever attempt a marathon/ ironman?
I’d like to think one day I’ll compete in a marathon. The
Boston marathon is on my bucket list though the qualifying times are insane so
will have to get my but in to gear if I’m going to make that one happen lol!
Will I complete a full IM….. I doubt it but never say never.
What kind of event is your favourite?
My favourite events are Olympic distance triathlons and 10k
running races. I’m definitely not a sprinter and just find both distances are
fun but don’t require hours and hours of training.
Got a funny story about running/ an event?
To be honest I think my biggest what the moment in sport is
definitely the aforementioned sting ray altercation. I mean who would have
thought out of the 100s of other athletes entering the water that day I would
be the numpty that stood on the stupid thing. Funnily enough it didn’t enjoy
it’s morning wake up call.
What’s coming up for you race wise?
Race wise I have the Melbourne half ahead of me which is my
main focus atm. I have a time that I’m looking to crack though will all depend
on how I feel on race day. After that I have signed up for the four vines race
just for a bit of fun. I mean who doesn’t love a glass of wine at the end of a
race. Enough incentive for me to enter 😉
Can you tell us about your coach?
My coach at the moment is my amazing Dad. Dad was an
international rugby referee in his younger years then took up coaching
afterwards. He’s probably a bit old school in some of his training methods but
he has always gotten the best out of me. And bonus he probably knows me better
than anyone including how hard he can push me and when to back off. I’m really
looking forward to toeing the start line in Melbourne in a couple of weeks as
this one is for him.
Well done to everyone who ran today, by my count we had 28 participate today which is a fantastic effort. It was great being able to stand together in the village and cheer everyone home. There were many PBs and lots of good memories made today, it’s a credit to you all for the hard work you put in! If i’ve missed anyone, please let me know and i’ll make amends. Also big thanks to Lesley Ryan and Kasey Scoble for your work as support crew, it was greatly appreciated!!
Special mention to former member Stacey Barrot who ran 2:57:25 and was the 10th female overall. In 2015 Stacey ran her first marathon in a time of 4:17:53. Over the last 4 years Stacey has worked hard on the training and diet. Well done Stacey!
2019 was my fourth half at Melbourne. The goal was to go under 2 hours officially as 2018 result was (2.00.28). The plan was to run with Rob Ryan and see how it went.
The
SRC crew was well represented across all events and I looked forward to see how
Nat, Felicity, Jodie, Stacey and Vic went doing their first marathons.
I
did leg 4 at Surfcoast Century 3 weeks earlier and pulled up well from
24km.
We
got to the start line to see Kate, Laura, Felicity, Trevor, Hamish and Anna
before they started the marathon at
7am. Back to the toilet line before heading to the start at 8am. Sell
out in all events bar the 5km this year and 12k in the half (about 3k more than
2018). It was cool, sunny with a light breeze. Conditions were
perfect.
The start was congested and I
took it steady as we made our way past Flinders St station onto St Kilda Road
at about 5.20 pace. We saw a girl running in Blundstone boots. It was great to
see Kirsten Arthur at 3.5km, Amanda 6km, Chris Banning 9km and plenty of go
shepp’s along the way. Gel at 12km sweet sweet lemon drizzle.
I kept the pace best I could
and watched the marathoners pass on the right as we ran up the left side of the
road and it became congested. A left turn at 17km downhill to Sturt St then an
up hill section under the tunnel to Linlithgow Ave. The pace slowed and had to
work to not loose time. The footbridge to go. I really dislike this part as it
kills the momentum. “Come on Norzy let’s do this”. Go time past the SRC crew on
Brunton Ave (thanks everyone that really helped). I gave it all I had left to the
finish line into the MCG and crossed in 1.54.33 and a PB by 2 minutes for the
half.
Congratulations to all the SRC
members who ran at Melbourne. I was really proud to see everyone get those
results after much hard training.
Thanks to Rob Ryan for pacing
today such a great day and I hope you had fun out there.
Regards
Norah
Armstrong
My First Half Marathon! – Amanda Heard
A short 6 weeks of training and I was ready for my first
half marathon! I was definitely feeling nervous and anxious leading into the
race a few days prior. I wanted everything to go perfectly, down to when I
would be consuming water, gels, picking up the pace and placement at the
starting line (yes sometimes I am a little OCD). We left the hotel around
6:45am and missed the last tram into the city from our hotel, so we had a brisk
2km walk to the starting line. My aim was to keep an eye on the 1 Hour 50 pacer
which I could see about 30m ahead in the line up. The gun started and it was
chaotic and my heart was pumping. I got through the first 8km pretty quickly
and I was feeling good, I saw another Purple and Yellow member and I was
pleased to see Norah looking so strong. I hit a physical wall around the 12km
mark with my Heart Rate a little too high around Albert Park Lake, wondering
why I am doing this and whether I should continue!? I eased up the paced
slightly and refocused on getting to the 16km mark and having my next gel. The
12km to 16km was definitely the section I found the hardest. Once I made it to
16km, its only PARKRUN to go! It was great to see and hear more Purple and
Yellow on the side lines cheering with about 500m to go, running into the MCG
is as magical as it was 14 years ago. Happy with the overall time of 1:49:26.
Salomon Road Trip – Albury – Wodonga
Co-hosted by Lucy Bartholomew
Come and be a part of this great event, try on some new Salomon Speed Cross 5’s, sweat up a storm in the gym, enjoy the local trails on a group run then have a well-deserved snack or two.
Come and be a part of this great event, try on some new Salomon Speed Cross 5’s, sweat up a storm in the gym, enjoy the local trails on a group run then have a well deserved snack or two.
11:30am: That’s a WRAP 8:30am: Meet + Sign Up + Shoe Fitting 9:00am: Welcome + Introductions 9:15am: S&C Session Lead by Mathieu D. @VICE Fitness Albury (45min) 10am: Group run (1hr) 11am: Q&A Session + Prizes 11:30am: Thats a WRAP
As most of you now know Eliud Kipchoge was the first person to run a sub 2 hr marathon.
So what does he eat.?
The diet of the athletes in Kaptagat was quite a surprise to us. Like many aspects characterising the life of an athlete in rural Kenya, it was simple, frugal and repetitive.
It seems as though so many Western athletes obsess over macros, supplements and exorbitant protein consumption, tailoring their diets to facilitate peak performance in training and rapid recovery.
Not so in Kenya. During our stay we ate with the athletes on multiple occasions; what we observed may surprise you as well. Their diet is predominantly a whole food plant-based diet. Most of the food is locally grown, organic, direct from the surrounding farms.
The protein consumption of the athletes is also quite low. Most athletes rarely eat meat more than once a fortnight; it is considered an expensive luxury, especially by the athletes who aren’t under management. So, what is it that they are mainly eating?
There are several staples that most meals seem to revolve around:
Ugali: made from maize meal, it is cooked in water to form a sort of corn cake. This staple is very high in starch and is very bland, lacking much in the way of flavour. Many meals in the farm-stay were served with an almost insurmountable pile of ugali on the side.
Managu: a dark leafy green, somewhat like spinach. This is normally eaten after being sautéed in water and some oil, however some athletes we spoke to even cooked the leaves in milk!
Cabbage: prepared in a similar way to managu.
Beans: generally a type of red bean, probably the most protein-rich food we frequently saw athletes eating (other than milk, eggs and occasional meat).
Bread: the athletes seemed to eat bread quite often, as well as chapati (an Indian style flat bread similar to naan). They would frequently eat plain white bread for breakfast, including immediately after finishing the weekly long run (30/40km).
Rice: frequently combined with beans.
Eggs: often fried and eaten alongside a dish of managu and ugali. Potato: boiled and eaten alongside ugali.
Snacks: the most frequently consumed snacks were fruits, such as bananas. Many athletes also had a daily rendezvous at 5pm to drink a cup of porridge (millet, water and sugar) and hang out as the day concluded.
Drinks: lots of chai! Sweet milky tea that the runners seemed to drink all day. For most of the athletes, the amount of sugar consumed purely through chai would be over ten to fifteen teaspoons per day! There were very few electrolyte containing sports drinks consumed, most just had water. Some athletes would also drink sodas during the day.
In an average day, the athletes we lived in close proximity to would rarely consume foods outside the above list. A couple of the athletes in Eliud’s group would consume electrolyte powders following long runs, however other than this we did not see anyone consuming supplements, protein powders or recovery products.
It could be argued that the reason a lot of the runners ate this way is because they cannot afford to buy more expensive foods; many of them live on only a couple of dollars per day. However, when we discussed the topic they insisted the combination of ugali and managu is one of the secret weapons of the Kenyan athletes.
Many people would be alarmed by the simplicity of the dietary regime followed by the athletes, how low the protein content is, and how little meat is consumed by the athletes. However, with such a large number of elite long-distance athletes subsisting on a very similar formula, it’s hard to argue with the results.
The lack of variety in the diet was something that really surprised us. Another thing that I was continually struggling to understand was the lack of flavour in most meals. In markets that we visited there was a plenitude of spices and flavourful foods, yet these seemed to be completely absent in the diet of the athletes, and what we were served in our accommodation.
The diet was almost purely unprocessed fruits, vegetables, legumes and cereals. This alimentary regime is not unique to the athletes we spent time with, it is the diet adhered to by most people in Kenya. This same array of food is on offer in most local restaurants. The mountains of ugali served with each meal take a little while to adjust to, but by the end of our stay, the starch-laden fare that we were served in the farm-stay was something I looked forward to with great anticipation.
Something else that piqued our interest was that the athletes completed most workouts – including forty-kilometre tempo runs (averaging around 3:15min/km) – in a fasted state. Some may have had some chai or a small morsel of food prior to commencing, but the runs are completed without assistance from coaching staff – and there are no pauses during the workouts – meaning that athletes aren’t drinking during these long runs and most of the time the first calories consumed are after they get back to camp.
Women’s marathon world record shattered by Kenya’s Brigid Kosgei
Eliud Kipchoge stunned the world by running 42.2km in less than two hours on Sunday — but a day later came a “more astounding” feat.
Kenya’s Brigid Kosgei shattered Paula Radcliffe’s 16-year-old world record Sunday, winning the Chicago Marathon in two hours, 14 minutes and four seconds.
Kosgei broke the mark of 2:15:25 set by Radcliffe in the London Marathon on April 13, 2003 as she won in Chicago for the second straight year.
The 25-year-old’s performance continued a remarkable weekend in the punishing event, coming a day after fellow Kenyan Eliud Kipchoge became the first man to break two hours at the distance when he clocked 1hr 59min 40.2 sec on a specially prepared course in a Vienna park.
Many rated Kosgei’s effort as the superior run.
https://sheppartonrunnersclub.com.au/wp-content/uploads/2017/06/SRC-Logo-300x221.png00adminhttps://sheppartonrunnersclub.com.au/wp-content/uploads/2017/06/SRC-Logo-300x221.pngadmin2019-10-17 11:33:242019-10-17 11:33:27SRC E-News Oct 18 post Melbourne.
SRC Membership climbed throughout the 2018-19 year. At the time of the AGM Norah reported SRC membership just hit 159 financial members. The gender ratio of the SRC is 50/50
IncomingPresidents Reportfrom the AGM – Thank you to everyone who attended tonights AGM. It was a great turn out with everyone chatting over dinner and sharing their salads and desserts. A special thank you to Anthony Vivona for donating the meat and bread.
The formalities of the night went smoothly with the presidents, treasurers, membership and coaching reports. A massive thank you to the exiting committee of Steve Ayton (president), Sebastian Mangiameli (vice president) Danny Selva (treasurer), Norah Armstrong (committee member and membership support), Sue Olley (committee member and SRF Run Director), Steven Trevaskis (committee member) and Adrian Jones (committee member). You all played a great role in 2018/2019, and we all appreciate your efforts.
We still have two vacant committee members roles to be filled. The committee can operate with these roles still vacant, but we do request that our members consider joining the committee and help the club operate. The committee meet once a month to discuss and make decisions around the club operations.
Happy running to all!
Sweat Vrs Steam results from last weekend.
10km
Jarrod MINOGUE 00:39:46
Steven MONK 00:44:00
Chris NICHOLSON 00:44:59
Robert RYAN 00:46:02
Mathieu RYAN 00:48:08
Kylie MONK 01:01:20
Cate AITKEN 01:11:16
5km
Cadel NICHOLSON 00:27:12
Taren KIRBY 00:32:57
Chelsea NICHOLSON 00:35:25
Catherine REDWOOD 00:37:58
Kasey SCOBLE 00:38:58
Justine RYAN 00:38:58
#Sheppresenting in Melbourne.
Over the last few weeks Sharleen has been busy chatting to the SRC member who have entered the Melbourne Marathon festival. The SRC has members running in the Marathon, Half and 10 km distances. All were correct at the time of the interview and runners may have changed up or down in the interim.
We have 23 SRC members confirmed so far.
Marathon: Nathan Stoate, Grant Hicks, Natalie Hicks, Anna Turnbull, Kate Dainton, Laura Smithers-Shaw, Felicity Hall, Trevor Dainton, Harry Ukich, Jodie Redfern, Hamish Reid, Phillip Healey
Half Marathon: Amanda Heard, Kirsten Arthur, Norah Armstrong, Chris Armstrong, Bronwyn Cole, Chris Banning, Helen Reynolds
10km: Cate Aitken, Rosalie Smith, Chris Harvey, Debbie Harvey
Hamish
Reid
1.
How did your training program work out?
So
far so good on the training, no injuries and only one more long run (36) to
go.
2.
How long was your longest run?
So
far it’s 35km
3.
Are you using any nutrition strategies?
Just
porridge and coffee before, gels every 9km during (I will go every 7-8 race
day) and protein afterwards.
4.
Do you have a goal in mind?
I
would love to go under 4hrs but seriously don’t think I am on for that.
5.
What number run is this for you?
This
is my second marathon, may have run ~10 half’s and 130 odd park runs.
6.
What was the best and the most challenging aspect of training?
Best
aspect of training is running with a pal of mine and the worst is the last 10%
of the run where everything hurts.
Felicity
Hall
1.
How did your training program work out?
I
quizzed Chris during the numerous visits to my myotherapy clinic, we nutted out
a plan that would work in with my netball commitments and we went from there.
2.
How long was your longest run?
Longest
has been 30km
3.
Are you using any nutrition strategies?
Not
using any nutrition strategies, just making sure Im getting plenty of protein
and carbs in my diet.
4.
Do you have a goal in mind?
My
goal is to finish the Melbourne marathon! Under 5hrs would be Amazing! If there
happens to be a 4 at the front of the number I will be ecstatic!!
5.
What number run is this for you?
This
is my 1st full marathon. I’ve previously only done a half at Shep this yr.
6.
What was the best and the most challenging aspect of training?
Qu
5: the best thing about running is the positive effect it has on your mind, i
find it so peacful to go out and put your watch on and just run, no music no
distractions, its great therapy!
most
challening is definitely time for me. With 2 little kids and a husband who
works shift work, trying to get the long runs in is a juggling act on who
can look after the kids.
Amanda
Heard
1.
How did your training program work out?
•
I created my own training program about 5-6 weeks out from the Half Marathon
after completing the Bendigo Cross Country season. I had a very different
approach to this event compared to my faster 5km/10km races I’ve done in the
past. I pulled the pace back in almost all sessions and increased the distance
by 10% each week to reach a 45-50km weekly total.
2.
How long was your longest run?
•
20km, 3 weeks out from the Half Marathon.
3.
Are you using any nutrition strategies?
•
I generally just try to eat as regularly as I can and increase my water intake
and electrolytes to cater for the longer sessions.
4.
Do you have a goal in mind?
•
I would love to hit 1 hour 50 for my first Half Marathon but unsure how I will
go running in the busy traffic on the course, happy to finish!
5.
What number run is this for you?
•
1st half marathon
6.
What is the best and most challenging aspect of training?
•
Running slower and for longer!
Phillip
Healey
1.
How did your training program work out?
My
training program fell apart before the Shepparton Running festival with
injuries.
2.
How long was your longest run?
My
longest run has been only 25k. Again, I abandoned any chance of long runs in
favour of recovery and maintenance of legs and remaining uninjured.
3.
Are you using any nutrition strategies?
No.
Just maintain a varied and basically healthy diet. Definitely no snacking or
comfort food.
4.
Do you have a goal in mind?
Given
the limited training, a time around 5hrs would be acceptable.
5.
What number run is this for you?
This
is my 15th Melbourne Marathon. The last 11 in a row.
6.
What is the best and the most challenging aspect of training?
Doing the long runs, and ability to recover from
them to continue training is both the best and most challenging aspect of
training
How
did your training program work out?
Nat: I only decided to give the marathon a go once my training buddy
Tara Lenny signed up for it. It had always been a dream, but too big a goal to
lock in. When I looked at the train plan for Melbourne Mara, it fit beautifully
with some other goal runs along the way. Such as Shep RF half and a leg if Surf
Coast Century. Training is going really well and being part of such a positive
running club and Parkrun community has certainly kept me motivate and on track.
I’ve been quite weary after some long runs, but I feel I’m building towards
that goal well. Whenever I feel like giving up, or it’s all too hard, my
husband convinces me to keep pushing and believe in myself and this goal being
achievable.
Grant: I love running, and would run 4 times a week even when I’m not
training for a specific goal. The journey that leads me to the Melbourne
Marathon has been really enjoyable, mainly because I’m so excited to see Nats
courage and determination pay off on that big stage. I visualise her running in
to that amazing sports stadium and collecting that medallion. That’s what has
motivated me to be in good shape for the day. So I can support, encourage and
celebrate her achievement with her.
How
long was your longest run?
Nat: My longest run in training was 30km, but 28km at Surf Coast will
be more time on my feet and over tougher terrain.
Grant:
I will run 28km at Surfcoast and run between
20-26km every Sunday.
Are
you using any nutrition strategies?
Nat:
I plan to use NOX again in the lead up to MM to aid
with cramping and recovery. It’s great for some extra blood flow.
Grant: Carrots and coffee. Lots of carrots and coffee!
Do
you have a goal in mind?
Nat: The main goal is to finish and to officially be a marathon runner.
But recovering well and having a positive experience would be the icing.
Grant: My goal is to do whatever I can to support Nat in the lead up, and
on the day. That means I’ll need to be in pretty good shape physically and
mentally.
What
number run is this for you?
Nat: Marathon #1! And first run at Melbourne.
Grant: This will be my 11th marathon, and my first at Melbourne.
Best
and most challenging aspect of training?
Nat: Building toward something and solidifying the belief that this is
possible. After giving birth and coming back to running, it was a real struggle
to run even 5km less than 12 months. But slowly, surely and with a lot of
hard/smart training, massage and record, I’m ready to give it a go!
Grant: I’ve loved seeing Nat and Tara really commit to a quite demanding
training program and I. So proud of what they’ve achieved so far in training.
Initially, the most challenging thing for me was changing and scaling back my
own training to accommodate Nat’s, but she has supported me countless times in
achieving various things and it’s her turn. We’re pretty awesome like that and
I’m lucky to have such an inspirational and supportive partner in crime.
Chris Armstrong
1. How did your
training program work out?
It’s been pretty good, the little injury niggles have
stayed away for the most part so I’ve been able to put together some reasonably
consistent training.
2. How long was
your longest run?
My longest run was a 30km easy effort long run in August.
3. Are you using
any nutrition strategies?
I’ll have a gel between 12 and 13kms during the half
marathon.
4. Do you have a
goal in mind?
I usually set a
few goals: To run a consistent race based on feel and not blow up in the last
3kms. If all goes to plan I’ll be happy to break 1:20, if I have a great day
and everything goes well, maybe under 1:18.
5. What number run
is this for you?
This will be my 2nd half marathon during the Melbourne
event.
6. What have been
the best and the most challenging aspect of training?
The best aspect for me is feeling physically able and
strong enough to do a solid run session and have the confidence my body won’t
hold me back. The most challenging part is getting out early in the morning to
fit my running in around other commitments, it’s challenging but rewarding.
Norah Armstrong
1. How did your
training program work out?
Going well and the body has held up with only general
soreness, tightness and hungry grumbles.
2. How long was
your longest run?
18km
3. Are you using
any nutrition strategies?
Gel at 14km
4. Do you have a
goal in mind?
Sub 2hrs
5. What number run
is this for you?
This is my third half at Melb Marathon Festival.
6. What have been
the best and the most challenging aspects of training?
Most challenge is getting out the door when I feel tight
and sore. I’m usually fine after a warm up but it still plays on your mind.
Nathan Stoate
1. How did your
training program work out?
Doing 2 runs a day, had to rest when I suffered a stress
fracture but just stretched the foot.
2. How long was
your longest run?
Marathon (42km) on my own other 35km training run.
3. Are you using
any nutrition strategies?
Not really just drinking plenty of water, a 30 min warm up
before a race sometimes drink Powerade before.
4. Do you have a
goal in mind?
To run 5km under 15 mins and to run this marathon in 2
hrs 40 mins.
5. What number run
is this for you?
Entered a fair few events, about 10 before this one.
6. What have been
the best and the most challenging aspect of training?
Challenging training:
Running long elevation trail tracks in Albury
I love training because it improves my running more kms
in the legs too.
Kate Dainton
1. How did your
training program work out?
My training has been a consistent journey from the start
of the 2019. I worked up from 10k at Wangaratta to 21km at Run Melbourne and
now the beast of 42km. Apart from some illnesses and juggling kids activities
training ,has gone pretty smoothly. I make sure I do yoga and some strength
weekly.
2. How long was
your longest run?
My longest run has been 35km. After 35km it just hurts all over and you
become slightly delirious so best to leave that for the big day- lol
3. Are you using
any nutrition strategies?
For breakfast I have a sour dough crumpet with honey or
blueberry bagel with a black coffee. This usually ties me over until 25km and
then I will have a jube or gel with a little bit of water. I don’t drink much
water but carry a tiny water bottle in my flip belt. I hydrate the day before and after. If I
don’t have breakie or tired I will have a jube at 15km. I struggle to eat so
I’ve discovered almond milk mocha and I smash a 1litre! Or Kombucha with
caffeine! I pre make all my lunches which are packed with goodness and freeze
them for the week.
4. Do you have a
goal in mind?
The marathon is the beast! So many things can go wrong.
You can cramp, feel sick, and mentally just think that running sucks and did I
mention the curve ball of weather! So with all these in mind I want to finish.
5. What number run
is this for you?
2nd time at Melbourne marathon, 3rd marathon overall.
6. What have been
the best and the most challenging aspect of training?
The best moments has been the running banter with my tat
running crew. We have solved many world problems! I also love that I can now run and be in the
zone without tunes and just be with nature.
Beating the mental game is always a highlight. The long
runs can really mess with your head. Some runs have been horrid when it feels
like your running in quick sand and you think your simply bonkers to be running
for hours.
The good outweighs
the bad and nothing compares to the marathon and the incredible feeling of
doing the hard work physically and mentally and finishing at the MCG!
Kirsten Arthur
1. How did your
training program work out?
My training has been spot on for this race. It’s not
always felt great but after my last sprint session I feel like it’s all of a
sudden just clicked. I’m getting my rhythm and it’s feeling fluid. Hopefully
this will hold me in good stead for a PB come race day.
2. How long was
your longest run? 20k
3. Are you using
any nutrition strategies?
The nutrition I use for races that always works for me is 500ml bottle of water every 5k x3. I take on a nutrition shot at 10k. By 15k I’ve had all my water and nutrition and am able to just concentrate on the last part of the race. The only thing I do different is an extra bottle of water if the weather is hot. Post-race is always a recovery shake and some fruit.
Trevor Dainton
How did your training program work out?
It
has worked out well, seemed like it was well balanced.
How long was your longest run?
Four runs of 30km plus, with the longest being 35km.
Are you using any nutrition strategies for the run?
Using
several gels during the run, which is also good rehearsal for the main event.
Do you have a goal in mind?
Would
like to achieve under 3:30 for the marathon
What number run is this for you?
Fourth
marathon
What has been the best and the most challenging aspect of training?
The
most challenging the amount of time and commitment needed for the long training
runs, plus training six times a week.
Benalla parkrun
The inaugural event for the Benalla Botanical Gardens parkrun – hope to see you there. November 9
DATE SET FOR ELIUD KIPCHOGE’S SUB 2 HOUR MARATHON ATTEMPT – SATURDAY 12TH OCTOBER
Decision has been made for the INEOS 1:59 Challenge to take place this Saturday 12th October in Vienna
Conditions on the course are looking optimal for race day
Final start time will be confirmed on the afternoon of Friday 11th October
Eliud Kipchoge’s historic attempt to make history and become the first person ever to run a marathon in under two hours will take place on Saturday 12th October in Vienna, Austria.
The final unanswered question, the start time for the INEOS 1:59 Challenge, will be decided the afternoon before on Friday 11th October by the INEOS 1:59 Performance and Meteorology teams. The start window on Saturday 12th October is currently scheduled for 5AM-9AM CEST.
The Shepparton Runners Club just clicked over another milestone in membership numbers. We have just hit 150 financial members.
SRC Annual General Meeting
Hello SRC Members, The Shepparton Runners Club will be holding their Annual General Meeting on Thursday 10th October at 7pm after our regular Thursday night training at the club rooms at Princess Park. There will be food provided by the club at the conclusion of training, prior to the meeting. This will be a BBQ provided by the club. We are asking members to BYO salad to share. If anyone has any food allergies, please let us know. The roles descriptions, nomination and proxy forms are available via the SRC website sheppartonrunnersclub.com.au This is a great opportunity for any current members who wish to join the committee and be a part of shaping the club for 2020. If any member has any queries, please do not hesitate to contact us
SRC Presentation night.
SAVE THE DATE: 7th December 2019🏆
Venue – Swans rooms Princess Park.
5 pm start with a surprise activity for the kids!! It will be a family friendly event and all members (past and present) and their families are invited.
More information to come but if you have any ideas on what you would like to see from the night – please let us know!!!
#Sheppresenting in Melbourne.
Over the last few weeks Sharleen has been busy chatting to the SRC member who have entered the Melbourne Marathon festival. The SRC has members running in the Marathon, Half and 10 km distances. All were correct at the time of the interview and runners may have changed up or down in the interim.
We have 23 SRC members confirmed so far.
Marathon: Nathan Stoate, Grant Hicks, Natalie Hicks, Anna Turnbull, Kate Dainton, Laura Smithers-Shaw, Felicity Hall, Trevor Dainton, Harry Ukich, Jodie Redfern, Hamish Reid, Phillip Healey
Half Marathon: Amanda Heard, Kirsten Arthur, Norah Armstrong, Chris Armstrong, Bronwyn Cole, Chris Banning, Helen Reynolds
10km: Cate Aitken, Rosalie Smith, Chris Harvey, Debbie Harvey
Chris
Harvey
1.
How did your training program work out?
My
training program started when I decided to do the half marathon at our running
festival, however it was a somewhat shortened program due to an injured
hip. After completing the half marathon, which I enjoyed, I felt my hip
would not appreciate another one so soon so opted for the 10 km run in
Melbourne.
2.
How long was your longest run?
Longest
run for the half was 17 kms and for the Melbourne run I have run 10 kms.
Ran up Mount Major recently which was not so bad the worst bit was the downward
journey which has resulted in an increase in hip soreness, so now just trying
to maintain what level I am at running parkrun and SRC training sessions
3.
Are you using any nutrition strategies?
Balanced
diet with plenty of carbs,
4.
Do you have a goal in mind?
My
first goal is to complete the distance and being able to run onto the MCG,
however I would like to do it under 1 hour but this depends on how I handle the
hills in particular the downward slopes.
5.
What number run is this for you?
This
will be the first run in the Melbourne marathon carnival which will no doubt be
the largest run, numbers wise, that I have done.
6.
Best and most challenging aspect of training?
Best
part about training is actually being able to run, albeit not very fast, the
most challenging aspect is managing an aging body, in particular my cranky hip.
Laura
Smithers-Shaw
1.
How did your training program work out?
My
training program was terrific. I thought it looked tough and potentially too
much running for me but I managed it ok.
2.
How long was your longest run?
My
longest run was 28km
3.
Are you using any nutrition strategies?
I
follow the paleo lifestyle as much as possible and just try to eat clean (I’ve
been quite naughty this year!)
I
don’t do a lot of traditional ‘carb loading’!
4.
Do you have a goal in mind?
My
goal is to finish in one piece! If I finish faster than my previous marathon
times I’ll be very happy.
5.
What number run is this for you?
This
is marathon number 4 (2 were part of an Ironman)
6.
Best and most challenging aspect of training?
The
most challenging part of the training for me was backing up the long run with
another run the next morning. Also, trying not to be too exhausted from running
that I had nothing left for my family time or other training.
Anna
Turnbull
1.
How did your training program work out?
I
will find out on October 12!
2.
How long was your longest run?
35km
3.
Are you using any nutrition strategies?
Yes.
I’ll use Gu.
4.
Do you have a goal in mind?
Just
to beat last year’s time
5.
What number run is this for you?
2nd
marathon
6.
What has been the best and the most challenging aspect of training?
Fitting
in the long runs around family but waking up at 5am on a Sunday meant I
couldn’t stay out late on a Saturday night!
Cate Aitken
1.
How did your training program work out?
My
training has not gone to plan. I have been unwell for the last 4 weeks and
missed trainings as well as swimming which has been part of my weekly
routine.
2.
How long was your longest run?
My
longest run was 11km back in August.
3.
Are you using any nutrition strategies for the run?
I
don’t follow any nutritional strategies but do just try to include a lot of
protein and have a balanced diet. I do love chocolate unfortunately!
4.
Do you have a goal in mind?
My
goal is to beat my previous 10K PB..which is 1:04, not sure how that will go
now so just hoping for around the same time and just enjoy it.
5.
What number run is this for you?
This
will be the second time I’ve ran at Melbourne marathon. (I have no idea of how
many events I’ve entered- 20+ medals hanging on my wall)
6.
What has been the best and the most challenging aspect of training?
Best
part of training – coach Chris and being with my running buddy, worst part – I
have been too sick to get there.
I’m
pretty excited for Melbourne as not only do I get to run with SRC crew, my
brother is coming over from Adelaide to run his first half and my daughter is
running in the 5k.
Debbie
Harvey
1.
How did your training program work out?
At
the beginning of the year, I decided that I wanted to try to run a Half
Marathon. I was running 10 kms runs at that stage. I spoke to Coach Chris
and asked him what he thought about me trying to do a Half marathon. He
advised that I increase the kms gradually (add one kilometre to my long run
every three weeks). So that is what I did. I really enjoyed my Thursday long
runs, some with my sisters dog Zuri who was great company. Chris’s advice
to increase kms gradually was spot on. By my third week of running 15kms I knew
I was ready to run 16 kms and after 3 weeks at 16 km I could run 17 at the same
pace and so on.
2.
How long was your longest run?
My
longest run leading up to the Half Marathon was somewhere between 19 and 20km (
I lost satellite contact and so my watch wasn’t recording accurately –
Grrr).
I
loved running the Half Marathon – it was so much fun. All the training
had paid off. (Huge thanks to Chris).
I
was keen to do another Half at Melbourne but in the end decided to settle for
the 10 km event. I have been a little relaxed about training for the 10km event
but have done some 10 and 12 km runs and I ran up and down Mt Major twice on
Sunday.
3.
Are you using any nutrition strategies?
I
lost quite a bit of weight in the lead up to the Shepp. Half so at the moment I
am trying to put the weight back on again.
4.
Do you have a goal in mind?
My
goal for the 10 km event – it would be nice to do it in an hour but I might not
worry about numbers/time.and just enjoy being part of a big race.
5.
What number run is this for you?
This
will be my first Melbourne run.
6.
What have been the best and the most challenging aspects of training?
Best
parts are definitely Training nights with SRC, running in the handicaps and
parkrun. It’s great training with lots of really lovely people. I don’t
have any challenges about training but I do wish I had discovered running
much earlier in life …….but better late than never.
Looking
forward to running in Melbourne and seeing lots of other SRC members there.
Runner Profile – Justine Ryan
I started running for a number of reasons. I was already going
places with Matt for most events, so it was a case of “if you can’t beat
em, join em”. I also needed an outlet from having two little ones at home,
to which the SRC sessions have really helped – which absolutely surprised me
(apparently running is good for your mental, physical and emotional wellbeing –
who knew!?). I’m not the typical “runner” and I by no means break ANY
records…. but I’m moving and thats what counts. I’ve learnt that running is
only ever against myself, and you can’t do your best run every time. I really
enjoy the social atmosphere, friendly environment, and the allocated time
to just tune out. 99.8% of the time i finish in a better mood than when I
started.
I’m really not sure if I entirely ENJOY running …yet!! Its
difficult to get your butt into gear and get down to training… especially
when I’m very good at creating excuses… but the first 100-200m are the worst
– its the kick starting of the body that is the hardest and getting all the
creaks out of the legs. Once going, its all ok and I can concentrate on the
important things…. like breathing!! Beating the excuses, kick starting the
body, getting it done… I absolutely love the feeling AFTER running!! Plus, it
helps to get the crazy out some days 🙂.
My PBs are:
5k – 31:52
10k – 1:13:30 at SRF in 2017
Furthest I’ve ever run is 12.5km – at Sweat vs Steam in 2017 – BIG
learning from this experience is that an extra 2.5km is a LOT further to run!!
Upcoming runs for me: 5km at Sweat vs Steam, then Four Vines 5km..
after that is anyone’s guess. Although its heading into hot weather…. and me
and hot weather don’t go well together. So no major huge awesome runs… but a
bit more running in general while the weather holds out.
Running goals: ONE day I will get a parkrun PB (It’s been 18
months) and ONE day (very distant future) I’d like to hit that magic sub 30
mins mark for 5km… in the meantime though… lots more running and training
required!! And maybe one or two less wines 🙂
Four Vines
If you are entering the event please join the Shepparton Runners Club team. You do not have to be an SRC member. The next public holiday just happens to be Four Vines weekend (what a coincidence) and if you’re looking for a last escape before Christmas then why not come up to Nagambie and experience four beautiful wineries up close before relaxing with a glass of what those vines produced!
Coming soon – Melbourne bound, we interview those #sheppresenting in Melbourne (October 13) and see how their training has gone and find out what they are hoping for in Melbourne.
We have 23 SRC members confirmed so far.
Marathon Nathan Stoate Grant Hicks Natalie Hicks Anna Turnbull Kate Dainton Laura Smithers-Shaw Felicity Hall Trevor Dainton Harry Ukich Jodie Redfern Hamish Reid Phillip Healey
Half Marathon Amanda Heard Kirsten Arthur Norah Armstrong Chris Armstrong Bronwyn Cole Chris Banning Helen Reynolds
10km Cate Aitken Rosalie Smith Chris Harvey Debbie Harvey
Runner Profile
Hi, My name is Lee-Anne
Kirschner and I am 47 but don’t tell anyone. I started running because my silly
sister tells me they are starting a free 5k run at Berwick Springs near her
house. I was going to the gym regularly and treadmill running but never really
attempted to run outdoors. Little did I know that Berwick Springs parkrun was their
very first event as well as mine. I ran it way too fast because I thought I had
to, but once I finished I was already hooked by the atmosphere and the variety
of different runners. I saw 50 and 100 milestone t-shirts and already started
thinking that maybe I could achieve these t-shirts also. I was moving to
Shepparton but I overheard that parkrun was starting up there, I thought
how exciting, not knowing that Allan was talking to the run director at
the time. I didn’t know Allan. The rest is history. Parkrun has become my
life and my work and family have had to accept that nothing is arranged around
8 o’clock Saturday mornings. My pb is 23.28 but I think that was a fluke.
Hahaha! In the last 5 years I have many opportunities to run tourist parkruns,
52 in fact, I have slowed down touristing but I have rated all my parkruns and
created a ladder from 1-52. Number 1 is Wilson Botanic and number 52 is
KM Reedy Reserve. And yes Shepparton comes in at 11. Was sitting in top
10 until I did Sunbury. All parkruns are unique but one thing for sure is that
they are all inviting and friendly and encouraging. I have been asked “When do
I wear my purple tutu?” The purple tutu is worn only on special occasions and
everyone is welcomed to wear one, it is when you visit an inaugural
parkrun. It is to celebrate the birth of another parkrun. So don’t be shy and
wear one if you get an opportunity to go to a new parkrun. When I am not
running, I am meditating, colouring, walking the dog, working, taxi mum, eating
and ON MY PHONE. I have a future run coming up but I am a little nervous about
it. I am going to participate in the Bathurst Mt Panorama Hot Lap Punish Run on
the 27th October. The same course the V8’s cars race around. Its
6.213 kms, 174 metres elevation gain and first 3kms is uphill so I need to be
fast enough not to be picked up by the bus and as you know Shepparton is flat.
A few trips to Mt Major is in order. I don’t take my running too seriously, I
do like being competitive but I am very thankful at my age that I can run, I
can run injury free and enjoy running with like minded friends. Besides if I
didn’t run I would be a size of a house as my eating is enormous. I want to eat
all the time but my favourite post run meal is pizza and a chocolate or strawberry
milkshake and lots of it.
Surf Coast 100 km
Natalie Hicks, Norah Armstrong, Chris Armstrong, Grant Hicks.
Team Burning Sensation are back together again this year
and I had Leg 4 (24km). I had never ran this far before or that far on trail so
I was pretty nervous. I roughly knew I’d be starting between 3pm -4pm depending
how Chris, Nat & Grant went. Grant true to form and consistent as ever
arrived at the checkpoint 3.20pm a quick timer bracelet swap and I was off.
The first 4km was in bushland and I had to concentrate to
not bust an ankle. Once up the incline the view was amazing looking out to the
ocean. Great photo that one then down the other side along gravel paths. I met
up with a horse trail group walking up the stony path so another photo and
drink.
9km in and time to scramble under the road bridge before
a flat path and checkpoint before the lighthouse. Feeling good at this point
and walked for a bit and had a gel. Whoop whoop Nat go girl then the boys at
the top.
So from hear the views were beautiful looking out over
the ocean and trail winding through shrubs, little flowers and fairy wrens.
Next point was Urquhart’s Bluff and the crew waiting on the beach. Hi fives and
time for the 6km sandy stretch for home. (14km and another gel). The breeze was
cool and luckily behind me. I tried to keep out of the soft sand and push
forward. This stretch was about 6km and at 17km the sand got a bit firmer
(winning). 19km up the stairs and along the trail to Angelsea Surf Club before
a bit more sand along Angelsea Beach. Left turn onto the boardwalk and muddy
path to the finish line, we finished in a time of 10 hours 35 minutes and a
handful of seconds. Time to eat my body weight in pizza from The Captain.
Regards
Norah Armstrong
Parkrun
Shepparton park runners were spotted in many places this week: Tara and Sam Daniel at Hagley parkrun, the Reynolds family (Hayden, Craig, Justin, Helen, Lee) at Studley parkrun, Shane Colbert at Portland parkrun, Sue Olley at Wilson Botanic parkrun and Peter and Glenys Frizzell at Sunbury parkrun.
Wangaratta news –
A reminder that Ned Kelly
Chase entry fees rise on 1 October, and no entries received after that date
will be mailed out. Jump on board now for best value and to enjoy this
event that doubles as the AURA 100km National Championships this year.
www.nedkellychase.com.au/entry/ for all the
details of this 27 October event.
Wangaratta Marathon and Fun Runs entries are also open right now. We had
terrific entries on opening night and look set for a great 10th
anniversary, 2020 event. It all happens on Sunday 23 February 2020.
It’s taper time. And I am looking forward to presenting to you the 2 part #sheppresent Melbourne marathon special starting next week.
Further reading
How long can you go without exercise before starting to lose physical fitness Swirled looks at how long you can go without doing exercise before it starts to impact on progress you have made, looking at cardio, muscular endurance, strength, and flexibility.
Tonight we did our final Tuesday quality session with Nathan Stoate as he makes the move down to Geelong to take the next step in his running journey. We feel very fortunate to have had you as a member, as phenomenally talented as you are, you’re also a wonderful young man and we will miss your presence at training and parkrun on Saturdays. From all your friends at SRC we wish you the very best with the next chapters in your journey. You’ll always be welcome anytime at SRC, the purple and gold army will be following you every step of the way
My 5 km finish line participants donate to GVCASA.
Today we are very humbled to receive a donation for $172. 65 from our beautiful running friends who created My 5km finish line run. Tara & Sam Daniels and the Crew from the Shepparton Runners Club ❤️ We are very fortunate to live in a great community that actively get behind and support activism on child sexual abuse. #voice4kidz actively raise awareness and funds for our local GVCASA to protect kids in our community. ❤️ Thank you 🙏🏻 🏃🏽♀️🏃🏽♀️ Kathy Fuller
Up coming races
Sunday October 20 249 Allan St Kyabram
The Curves Wellness Fun Run/Walk in Kyabram, Victoria on Sunday, 20 October 2019 is being held in support of the dialysis unit at Kyabram District Health Service.
Saturday Sept 21 – Harvest run – Yarra Valley Racing Club, Yarra Glen, VIC Website here
Saturday, 21 September 2019 Surf Coast Century Website here
Sunday, 6 October 2019 Sweat vs Steam Website here
Sunday, 13 October 2019 Great Strides: Bendigo – Website here
Sunday, 13 October. Melbourne Marathon festival. WATCH THIS SPACE for a special SRC report. It will be over 1 to 2 weeks just before Melb Marathon.
SRC September 4.9 km handicap
Today’s net results from the handicap. Forgive the less than stellar excel skills! Well done again to everyone who participated, we hope to see you again soon.
Massive congratulations to team Armstrong who have put on another successful handicap. The handicapping was great for a field of 50+ runners of all abilities. The course was well marked. The food was cooked to perfection (thanks team Bachelor/Hallam). It was great to see so many stick around and chat.
Interesting articles
New half marathon world record
Geoffrey Kamworor set a new half marathon world record at Copenhagen on Sunday,
knocking 17 seconds off for a new record of 58 minutes, 1 second! Find out more at Runners World.
Doubling for mortals
The typical professional runner runs twice a day almost every day. The typical
recreational runner never runs twice a day. Training Peaks takes a look why not, and how doubling up can help.
Mountain running workouts
Coach David Roche has a list of workouts for mountain running, and treadmill variants for
people who can’t easily get to the mountains but need to train for them.
The ultimate guide to foot and lower-leg pain
Outside Online has compiled a list of types of foot and lower leg pain, looking at what each is,
why you get it and how to fix it. These include plantar fasciitis, achilles
tendonitis, shin splints, blisters and black toenails, and more.
Soon, Now and Now
Now –
If you live in an area with snakes, please remember:
● When left alone, snakes present little or no danger to people.
● If you see a snake, keep calm and move yourself and anyone with you (including pets) away from the area.
● Do not attempt to capture or harm snakes. Instead call DELWP on 136 186 for further advice, or call a licensed snake catcher.
● Maintain lawns and clean up around your house, as snakes are attracted to shelter such as piles of rocks and timber, sheets of metal, and building materials.
● Undertake first aid training and ensure your first aid kit contains several compression bandages. If someone is bitten, call 000 immediately.
and now
Top ten tips to protect yourself against swooping birds
The Department of Environment, Land, Water and Planning offer 10 tips for dealing with swooping birds:
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!
On the last day of winter we enjoyed some great conditions for race 2 of our Duathlon series.
It was great to be joined by competitors from Melbourne, Echuca, Wangaratta as well as the Shepparton Runners Club to build the event.
Well done to everyone who competed and completed, results are attached.
Thank you to all who volunteered enabling us to continue to offer local racing.
We look forward to welcoming you to our third race of the series being the Sprint Distance Duathlon (5km Run – 22km Ride – 2.5km Run)
Part Three – Burnt out? Run it out! By Tara Daniel.
This year has
been full on and right now I am honestly feeling a little burnt out. The way I
know this is when I get asked a reasonable request such as “do you think you
could put your washing away?” I respond in a totally irrational unreasonable
way. This is not the best feeling at the beginning of get fit training but on
the plus side, exercise (and eating) is my stress relief, so it is good that I
don’t have an excuse to bail on it.
Monday, I went
to hot yoga at lunchtime thinking a nice gentle slow flow would be good…I HAVE
NEVER IN MY LIFE SWEATED THAT MUCH!!! I had sweat pouring off me and my yoga
mat was nothing but a giant puddle, I almost felt sorry for my colleagues, not
only did they have to deal with my cranky pants in the morning, I came back
really really sweaty albiet in a better mood. I’m really enjoying the hot yoga;
the heat and the movement is really helping with the leg issues! The leg issues
were then nicely dealt with at Fix Myotherapy where a “number of firetrucks”
were mentioned. I have officially decided quads are more painful to have
massaged than calves. The massage then meant that I walked the Tuesday SRC
training which was really frustrating but sensible…I got home on Wednesday to
NEW SHOES!!!!! Oh my god they are the sexiest things I have ever seen…Saucony
Iso (kids!) and a trusty pair of Peregrines…I tried out the Iso’s on the cross
country course on Thursday and they were brilliant. I had minimal knee pain and
my calves only got a teeny bit tight towards the end so I feel like I am
winning! The shoes got another testing out at parkrun where I did 400’s and
200’s and ran my fastest time this year. This gave me a boost that I am not as
unfit as I think I am and my new shoes are spectacular!
Sunday’s long
run was interesting. I lost my audiobook virginity and I started nutrition
training. I have never really used gels, I just don’t like them. The only time
I have tried them was on a training run almost two years ago and I almost
vomited. It made me cry and feel nauseous the whole run. I have found that the
combination of jelly beans and tailwind has been ok for me in the past but I
don’t think that will cut it for the full and I also have some concerns about carrying
a bag of white powder through the Philippines and into Japan. So I thought I
would test out a gel at about the halfway mark. I have a variety of flavours
and brands that I am testing out…today’s was a chocolate Gu with caffeine. I
admit my body felt better after taking it. I stopped and had it with water as
recommended by others who know better than me, the flavour was not unpleasant…a
burnt brown sugar more so than chocolate but it was ok. I got a little nauseous
almost immediately afterwards then the butt clenching began…I lasted another
3.5 km then had to swing by the house to use the amenities….I felt better after
that and my last 4 km were great. I felt really good. I was pretty tired
by the time I finished but really happy that I got it done. All in all it was
another consistent week, my mood has thoroughly improved and I only have 25
more weeks of training!
Runner Profile
Name: Hamish Reid.
Age: 45 years
What are your PB’s?
The 5km is 22.13,
the 10km is about 47:00, the marathon is 4:22: (I will have another crack at
this in Melb on the Oct 13th, last year I got cooked in the heat and
really struggled with cramp)
Do you prefer solo
or collegiate running?
I have been doing my
long runs with a bloke from work, Christian Willmott, he is very good at asking
questions that require long detailed answers when I am really struggling for
breath.
What is your current
running routine?
Right now I am doing
the tempo session on Tuesdays, Wednesdays I will do a 12km run at marathon pace
and another 6km or 7km on Thursday and then 33km Saturday before it all starts
again.
What got you into
running?
I was playing quite
a bit of competitive Rugby before moving to Australia (I actually played 2
tests for the Philippines in the Asian 5 Nations Championship) in 2010 and
needed something to keep my fitness up. I started out biking but didn’t like
the early starts, bogans trying to side swipe me in utes and magpies.
Mum, Dad and my father in law are runners so were very encouraging. Mum
actually has the age grade record at Shepparton and in Christchurch Parkrun,
she is 77 and runs a 31min Parkrun.
What is your
favourite post long run meal?
Eggs
Do you use earphones
for running? Music or podcast?
If out by myself,
for a long run I listen to the below
Con Artists
Russia if you are
listening
The Money Café
Planet Money
Hidden Brain
Hardcore History
Are you married to
any events, that you like to do over and over again?
Not really, the last
Shepparton running festival was a ripper
Do you have any
superstitions or funny routines before events or training runs?
I bet I have the
same routine as most of you, which if missed can require a hiding spot and a
handful of grass
Do you have any
brand loyalty to shoe or activity companies?
Mizuno – they used
to have an online tool which helped you select shoes which was great
Are there any events
you would really like to try one day?
