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Running since 1993
Sydney, Australia
Date: 9/7/2021
Subject: NRG Weekly Newsletter - 8th September 2021
From: NRG Editor

Dear ~~first_name~~ , 
Welcome to the NRG weekly newsletter for 8th September 2021.

"All the fit that's news to print"

NRG Newsletter: Wake Me Up Before September Ends

Remember, the feeling you get from a good run is far better than the feeling you get from sitting around wishing you were running.
- Sarah Condor 

Just a month ago we had only 22% fully-vaccinated in NSW. Now it's 42%.
And as 75% of over-16s have had the first jab, toward end of October that'll be two jabs.
Starting Monday, groups of up to five fully-vaccinated can legally run together. The news gets better in October.
Light at the end of this long tunnel.
What? A Social Event?
We're gearing up for a pre-Blackmores blackout of the blues, with an event to get you warmed up for freedom. First up will be a Scavenger Hunt, over the weekend of 18-19th of September (or Steptember, for those counting steps). More details below. On deck will be a relay, coming soon.
Where shall I run this weekend?
Take on John Hesketh's latest suggestion below, or any of his suggested training sessions. A weekend of near-perfect Spring weather ahead so make sure to get out for a run or two. Or try another eMap from our website.

Training in Lockdown

with thanks to John Hesketh

The Tempo Run

This is a training classic and is a great addition to a training plan for any distance from 5km to a marathon. The purpose of this session is to get you accustomed to running at your target race pace. A typical session would be structured as follows:


  1. Warm-up for 10-15mins
  2. Tempo section for 20-40mins at your tempo pace
  3. Cool-down for 10-15mins


As an example, let’s assume your goal is to finish a 10km race in less than 50mins, therefore your target race pace is 5 mins/km. So, your tempo section would be run at 5 mins/km pace. In the early stages of your training, start with a 20min tempo section and then gradually increase the length of time as you approach your race.


I like to run my tempo sections at a slightly faster pace than my race pace (say by 5-10 secs per km). This is largely a mind trick! It helps me feel like I’m building up a little bit of extra capacity because my tempo pace is a little quicker than my race pace.


The great thing about tempo sessions is that they can be easily adapted for any race distance and for your own race goals and then gradually lengthened as you progress toward your race date. For example, for a half-marathon, you might start with a 5km tempo section in the early stages of your training plan and then gradually increase this to perhaps 15km 2-3 weeks prior to your race. No guarantees offered but do this diligently and you will hopefully find yourself chalking up PBs!

Saturday: Getting the running in before the raining.

scAvengers: Age of Ultra, a Digital Scavenger Hunt


Not an ultra-marathon! Just ultra-fun, maybe even ultra-creative.

A very few of you may remember NRG doing a photo-scavenger hunt some 18 years ago just before Christmas. This time you'll have all weekend to get it done (though it shouldn't take you longer than a typical 16km run). Now that we have mobiles and social media, it's simpler than disposable cameras and waiting for the film to be developed.

In the next week, form a team (can be up to five people if fully-vaxed), but you can even go solo. On the event invitation page on Facebook, post your team name and its members, or reply to this newsletter with your team name & members.
At precisely 4:00 PM Friday, 17th September, we will release the list of requirements. Each item requires you to get a selfie (with at least one team member in it) along with the item, in the photo. There will be bonus points for creativity in content, but points deducted for using Photoshop or equivalent. Post all your photos under the Facebook event by 8 PM Sunday, 19th September. Winning team or individual gets a $25 Woolies/BWS gift voucher, and an incredible amount of fame and accolades.

The date is approaching quickly... a little training and planning, and you can do...

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

NRG Nostalgia Pic: Sydney (Blackmores) Running Festival
6:51 AM 21st September 2008
13 years and two shirt designs ago, Coach Steve Bruggeman gathered NRGers to celebrate his 50th birthday in advance, by running with him on his 50th marathon.

Diary of Race Resurrection

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 
 9th Sept
 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
 27 Nov  Bare Creek Trail Run 
 open soon   Click
 12 March  Six Foot Track Marathon  open
 late Nov
 3 April  Run Forest Run  open   Click

Northside Running Group


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.