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Running since 1993
Sydney, Australia
Date: 8/24/2021
Subject: NRG Weekly Newsletter - 25th August 2021
From: NRG Editor

Dear ~~first_name~~ , 
Welcome to the NRG weekly newsletter.

Club News

NRG Newsletter: Groundedhog Day Edition

Well, what if there is no tomorrow? There wasn't one today. - Phil Connors (Bill Murray), Groundhog Day (1993)

Australians switching on the TV news or looking at news post have been besieged with politics, tragedy, anger and hopelessness. The vacuolated may seem to outnumber the vaccinated, and the vapid exceeding the validatory.

But when you're out for a run, all of that can disappear. The trees, the sky, the flowers, the birdsong, don't know or understand what's going on, and don't care. You're safe, you're free, and you don't need a mask. That's our big advantage as runners: full ability to exploit our 5km radius of radiancy and be healthy as can be. 
We bring you, herewith, a sweet sweaty-gear-pile of hope and ideas to make your lockdown more liberating, the pressers less depressing, and your springtime steps feel springier. 
For the past few weeks, we've been spruiking a 30km team challenge to substitute for the cancelled Bilpin Bush Run. Two teams went for it, and the results are below. We also invited our dear members to RunEveryStreet, but perhaps it was RunTooManyStreets as nobody posted a result. So here's one that's accessible and fun for all: Sylvano's answer to the cancelled-now-virtual Sydney Running Festival. No 5AM alarm, no big fee payment, no huge daily distance... this one is at your leisure and spans several days to cover your choice of distance. See below for the deets.
Also, I want to give a big shout out to our social coordinator Matt Kocz, who during a decidedly un-social time, has been spreading our reach and our good word through the main roads and back alleys of social media. When we do come out of lockdown, whether it be a sprint or a hobble, we'll be in a better position to attract new members to run with, supplementing to our committee's efforts to make a better club for our existing members.
Where shall I run this weekend?
Gladys promised us at least one type of restriction-easement for reaching six million vaccine doses in NSW (a week earlier than the goal, I might add). We won't know what that is until tomorrow, but can almost guarantee it won't be a return to group running nor having beers at the pub. Maybe it'll be making Sky News journalist Andrew Clennell run laps around Gore Hill Oval during her press conference. Ah freedom.
So with all that in mind, it's still groups of one or two together (or more if all from one household). 
With the weather improving from this week's deluges in one of Sydney's normally dry months, a long run is in order. Maybe you're training for one of the blank weekends that will eventually, magically morph into a race; maybe you're keen for our September running festival or one of the virtuals; maybe you just need a long one. But choose a scenic location, take a photo of it and your good-looking face, and post it on Facebook. Inspire us all. 

And what better way to do it than to try one of our new digital maps! Yes, several members have been hard at work creating these...more details below.

All For One and One for All:
The Three Masketeers Win NRG's Iso-Bilpin Challenge
Two teams of three entered this formidable lockdown challenge organised by John Hesketh. Times for individual 30km distances were summed for a total team time. Congrats to all six entrants for taking on the effort within their 5km radius or LGA during a time when many have reduced their activity level due to other demands on their time, gym closures, lethargy or fear.  

Team: Three Masketeers - 9:02

Alan Gibson    2:59
Venn Hardy     2:59
John Hesketh  3:04



Team: Powerbeats - 9:57

Kathryn Lowry    2:57

Daniel Johnson  3:28

Michelle Simper 3:32

Daniel Johnson, for whom this was his longest run ever, said "Yes, I was struggling - really proud of making the run and making it part of an event - hugs to Michelle and Kathryn for allowing me to be dragged along." 
Now on to the training for NRG's Sydney Running festivalette, set forth by our very own Sylvano.

Sylvano's Sydney Spring Lockdown Running Festival

Friday 24th September - Thursday 30th September 2021


"A marathon goal is good for the soul."


Welcome, fellow runners!

It's time for us to plot our personal race course and training program for a Sydney Spring Lockdown Festival.

Conceived in my kitchen while cracking open another craft beer, ripping open another packet of potato chips and reflecting upon my recent bathroom scale readout, the week long Sydney Spring Lockdown Running Festival will deliver everything we want and more!


  • Fri 24 Sep: Registration - upload your post on Facebook (or reply to this newsletter) to reveal your race trace and target pace festivities!

  • Sat 25 Sep: Race Day 1 - Let the games begin!
    LGAoC Marathon Leg 1

  • Sun 26 Sep: Race Day 2
    <<Half Marathon>>
    LGAoC Marathon Leg 2
    LGAoC Half Marathon Leg 1

  • Mon 27 Sep: Race Day 3
    LGAoC Marathon Leg 3
    LGAoC Half Marathon Leg 2
    LGAoC 10km Leg 1

  • Tue 28 Sep: Race Day 4
    LGAoC Marathon Leg 4
    LGAoC Half Marathon Leg 3
    LGAoC 10km Leg 2

  • Wed 29 Sep: Race Day 5
    LGAoC Marathon Leg 5
    LGAoC Half Marathon Leg 4

  • Thu 30 Sep: Recovery, awards and zoom celebration party!


LGAoC: For people who at the time of the festival find themselves in a Local Government Areas of Concern, exercise will be restricted to one hour a day, so Marathons and Half Marathons will need to be done over multiple legs.

Race Trace Rules: Your running course to be strictly within a 5km radius from your place of residence. None of this anywhere in your LGA largess! We run as one with our fellow citizens in LGAoC.

Etiquette, Laws & Health Orders: Needless to say, obey and adhere in spirit as well as to the letter of all laws, orders, regulations and official directives. Also, bring honour to runners by making other other people feel comfortable and safe as we run around. And don't forget all the usual things about obeying traffic signals, being visible in the dark, avoiding unleashed dogs, always carrying a mask, etc.

Running alone or ...?: Double check the rules on whether you can run with someone else.

Which races to run? One, any or all! Whatever your body and Covid restrictions will permit.



Either way, I'm aiming to run a marathon at the end of September, and I look forward to have others join me in spirit. 😉
But for now, I think it may be time for another croissant, with extra butter.

- Sylvano

New Digital Maps!

a note from our club president Kim Ryan

NRG has completed a major upgrade of our Saturday morning 'Club Run' maps.


30 maps have been converted to digital format. This means you can now use them to navigate during a run with you sports watch or smart phone. All the maps have, of course, also been converted to a printable versions for run leaders to follow and distribute. They can also be viewed by all members on the NRG web site in the Document section .


The maps have much improved cue sheets, kilometer markers, elevation profiles (space permitting)  and even readable street names and a label for the stretch point. Many thanks to Venn Hardy who put in a huge effort to convert 22 of the maps. I managed to do 8. All the maps can be also be viewed at our RideWithGPS web site.

They are split into four collections. You can view them here and use the interactive map to pick routes.






There are several ways to use the digital maps to help navigate your run.

First  you will need to import a map in GPX format to your device. The GPX files can be found in the Doucuments->SaturdayRuns->GPX files on the NRG web site. The newer running watches from Garmin (Forerunner 630 and above) support this and have built in navigation.

For smart phones you will need to install an app such as Runkeeper, MapMyRun or RideWithGPS. Or you can use Google maps. You first need to create a new map using Google Drive. If people get stuck, drop me a message at .

Instructions will be added to the web site soon.

Training in Lockdown – Training Session Tips from NRG

 with thanks to John Hesketh

Session No. 3 - The Negative Split


Many runners dislike out-and-back runs, however, this is one way to make them more interesting and perhaps an ideal option with our current Covid restrictions.

The idea is simple: pick a point, run to it and then return using the same route, running the return leg quicker than the outbound one.

So be daring, pick a point on the circumference of the 5km circle around your home, run there, wave to all the people on the other side, and then turn up the speed and run back.

A couple of obvious tips for this one:

Firstly, choose a route where the elevation gain and loss between start and turn-around point is roughly equal (it’s hard to achieve a negative split if the return leg is mostly uphill!).

Secondly, run the outbound leg comfortably the first time so you can easily achieve a faster return leg. When you repeat the run, you can then gradually get quicker on the outbound leg, making the return a bit more challenging. And of course, there’s no reason why it should be 5km – if you’re new or easing back into running, then start with 2km out and 2km back. More-experienced runners might want to stretch the distance out a bit (by adding a few twists and turns to keep within your 5km radius or LGA boundary).

Experimenting with different types of runs is great way to keep your training interesting and to make the most of that precious time we have exercising outdoors. Enjoy your running.

NRG Nostalgia Pic: Blue Mountains Training Weekend
Saturday, 6th February 2010

Persistent rain drenched the Blue Mountains and accumulated a whopping 271mm in the three days we were there. Our original route through Jamison Valley was flooded, so we made a morning-of decision to run the actual Six Foot Track from Explorer's Tree to the Mini-Mini Saddle and return. The stairway down to Nellie's Glen was a cascade; Cox's River was overflowing and treacherous, so we crossed the Swingbridge, one at a time. NRG's can-do spirit shone through.

Lucky Dip Central

Date Event    Status Web Site 
 19 Sept -
 17 Oct
 Sydney Running Festival
 open & free   Click
 24-30 Sept  Syl's Sydney Spring
 Lockdown Running Festival
 open & free  See Above
 17-24 Oct  City2Surf (VIRTUAL)  open soon   Click
 23 Oct  Beach to Beach (3,6,13K)  open   Click
 23 Oct  Rafferty's 
 Lake Macquarie
 open   Click
 29-31 Oct  Lakes Trails Festival
 discount code
 7 Nov  Sydney Harbour 5K/10K  open   Click
 28 Nov  Bare Creek Trail Run 
 open soon   Click
 December  Central Coast Half   postponed
 to 2022
 3 April  Run Forest Run  rescheduled /
 open soon


NRG is a community based running group and has a NSW registered COVID-19 Safety Plan. Aware of the latest COVID situation, and the risks associated with gatherings, your club’s committee recognises how important running is to your mental and physical health, so we are hosting our regular sessions in line with NSW current policy. Pre-registration for all events via this website is mandatory. No exceptions. This is for tracing in the very unfortunate and unlikely situation where somebody tests positive who's been to a recent session.