Storm and Tempest Do Blow Today

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Steve Kibble

May 5, 2021, 9:01:30 PM5/5/21
to Kirribilli Runners

Greetings KRew

It’s a wild and woolly day here Sydney, and as I gaze out of my window I see the trees swirling around in the storm. But inclement weather never stops the KRew from running the KRClassic, after all what are a few drops of rain compared to the joy of running across the bridge with friends, followed by a refreshing brew and piping hot pizza to warm you up?

Last weekend was a big weekend in the running and racing life of the club with many events happening where KRs were Repping the Red. Firstly we had a huge contingent out of Sydney Olympic Park for the Sydney 10, running in near perfect conditions saw a lot of PBs achieved up and down the field. We also had a couple of folks racing down in the Run Shall Harbour Half and a few of us in Royal National Park doing the marathon and half marathon there as part of the Sri Chinmoy series. 

Next Saturday the 15th is the KR social night and we are going to The Treehouse in North Sydney where Judy has made a booking. So see you there from about 5pm onwards. (Invite out shortly.)

Tonight is KRClassic, and as usual Joy and I will be there from about 6:15pm or so to welcome you and while some folks are still running out in smaller groups, as restrictions have really eased we are heading back to having the whole group start at 6:40pm. But, no matter whether you want to start a bit earlier, or at the more traditional time of 6:40pm, Joy will be there with her car to store your bags should you need it. Can I ask though, that you please have your bags stored by 6:40pm so that we can all head out for a run across the bridge?

And can I also ask that you please register your attendance at this link:

Or I will have a QR code tonight for you to register as you arrive.

Also as the COVID rules are relaxing a few of the KRew are starting to head back to the Kirribilli Hotel for a beer or two before pizza which is great. So whatever you choose I do hope that you can stay socialise with the KR post the run!

As promised I’ve been back out chatting to the KRew and this week I’ve spoken 

Your name or running nickname?

Shelley Cattell

 How long have you been running?

I’ve been running for as long as I can remember, so I’d say since primary school when I could participate in the cross country/athletics carnivals. I’ve always been a long distance runner and short distance running/sprints haven’t really been my thing.  

Since the COVID-19 pandemic and gyms closed, I’ve taken running a bit more seriously. I love being outdoors in the fresh air and exploring new places, so will take up any opportunity to get outdoors for a run/jog if I can.

What inspires you to keep running?

A number of years ago, I lost a friend to brain cancer. Prior to his diagnosis, he was the last person you thought would get out and run. However, his diagnosis turned his life around and he went from being someone who was pretty unfit and unmotivated, to someone who picked up running and in a matter of months, was training so hard that he got to a point where he represented Australia and competed nationally and internationally at various Paralympic Athletics competitions. His story is also one of the reasons I'm inspired to keep running as he showed me that anything is possible if you put your mind to it. 

What’s the coolest place you have ever run?

The coolest place I’ve run was in a small village called Zirobwe in Uganda, back in 2016. It was a short run, the terrain was dry and unsurfaced but the experience was something that will stick with me for a lifetime. 

How do you feel at the start of a run?

Every thought goes through my mind once I’ve started running… how am I feeling? Good pace? Have I hydrated well? Don’t push too hard too soon! And sometimes even… are we done yet?  

I think one thing I’ve learnt overtime is to not push too hard too soon, otherwise I just can't keep a steady pace for a long distance. It's still a work in progress, but I'm trying to teach myself to take it slower on runs, and that I don't need to push hard every time I step outside for a workout.  

When you see another runner coming towards you, what do you do?

The first question I ask myself is, do I know them? 

If yes, I’ll stop to have a chat/say hi, otherwise like to smile and make eye contact with those I'm passing, and encourage them along the way! 

If there are runners up in front of me though, that’s a different story!

What do your friends think of your running?

I’ve been told I’m a machine when it comes to running, and that I make it look so natural. Not sure how I feel about that though! Others have said that I’m a consistent runner, hold a steady pace and finish well. They also know me as someone who is “always trying to catch the person in front of me”… which definitely has a lot of truth to it! When I run, I always tell myself 'you can catch the person in front of you' so I often keep focused on the runner ahead, and try and catch them. Most of the time, I feel like running is a mind game!

What do you do with your clothes immediately after you get home for a run?

I guess it depends how far I’ve run and how sweaty I am – if I’ve had a really big run and my clothes are dripping with sweat, they go straight into the wash! If not, I’ll aim to get another 1 – 2 runs out of them. But I also have this theory that if they smell, they need a wash! No one likes bad BO!

What’s the one thing you wish you’d been told before you started running?

There are so many things I wish I’d known before I started running, but if I had to put it down to one thing it would be find time for interval training and you'll notice a difference. 

It's taken my a while to realise this, but over the last 6-12 months I've realised that shorter, fast-paced interval training increases your endurance and strength, along with your ability to run at a faster pace for a longer period of time. I never really believed this until I started giving it a go, and the change I've seen has been amazing.  

I’m no expert, but a couple of other things I’ve also learnt over the last little while:

Consistency is key. If you want to improve your running, stick to a schedule and try and run a certain amount of kilometres each week. They don’t all need to be long runs, but when you’re consistent you will start seeing improvements in your fitness. 

Warm up – if you want to improve your times and crack that PB, make sure you stretch well and your body is warm before pushing yourself. 

Rest days are important so make sure you listen to your body. I had an experience recently where I got up for an early morning for a run and after about 200m my body gave up and I couldn’t keep going. It made me sad I couldn't keep going but after reflecting, I’d realised it was off the back of 7 days of training and I had two choices: I could keep running and increase my chance of an injury, or stop. I chose to stop and give myself a few days. It was frustrating but my body was thankful and my first run back felt so good - there is nothing like that feeling of getting out after a couple of days of rest!

Thanks Shelly, and I think your theory, of’ if it smells bad it needs a wash’ is actually a fact….

Next week I’m speaking to TJ one of our American contingent about his running journey.

ChrisO #HealthTip

Training Errors and Other Causes of Tendinopathy in Runners 

Have you noticed any tendon soreness emerging in your legs? Perhaps it’s only when you start out and it’s gone after a few kilometres of running? When I investigated this topic and I learned that overuse tendon injuries or tendinopathy, is the most common form of overuse injury that runners sustain.   

This got me thinking, what are some of the common training errors that lead to such injuries, and it would be good to know more about tendons in general? 

I found this article that answers many of those questions, it’s written by a sports doctor called, Howard J. Luks, MD. Luks writes about; loading, when do injuries occur, common issues, base training and a whole lot more:

Thanks Chris good advice and especially timely for me as I over stretched the tendon on my left ankle in a race last Sunday.

Well that’s a wrap for another week.

Remember to take care of yourself and others.

Happy trails,









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