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Running since 1993
Sydney, Australia
Date: 9/22/2021
Subject: NRG Weekly Newsletter - 22nd September 2021
From: NRG Editor

Dear ~~first_name~~ , 
Welcome to the NRG weekly newsletter for 22nd September 2021.

"All the fit that's news to print"

NRG Newsletter: Equinox Extra

"Every pizza is a personal pizza, if you're marathon training."
 -Runner's World

We are in our first week in which the sun is up longer than it's down. We have only one more Sunday before Daylight Savings starts.

In addition to some ups-and-downs spring-season weather, we've had plenty of groups-of-five joy in the past week. Alas, more races have fallen off the treadmill, but not much longer. Many of us are feeling it's time to take the training up a notch. Over the weekend we scAvenged and there was a winner. This Friday kicks off our own club running festival, courtesy of Sylvano.
Tonight is our first committee meeting of the new Spring season of re-opening and relaunch. More to be communicated soon about all this. We can say we are headed for a very interesting October. In NSW, the 70%, 80% and 90% fully-vaccinated targets arethotttt forecast to fall, all within the month. Suffice it to say that Sydney will feel very different by the 31st of October from the 1st of October.

Where shall I run this weekend?
Still within the 5km radius, but after a warm end of week, the chill will return, making for beautiful crisp weather for a long run. Scroll down for John Hesketh's training session which is the Long Run.
My fridge is running; I'd better go catch it.

scAvengers: The Results

Six teams even bothered to give it a go, which is I guess, better than, like, a lower number. The best weather was early or late in the weekend, and several teams took advantage of that. Each got some great selfies and provided an education on what’s ‘iconic’, where to get takeaway drinks, and to remind us what a jacaranda tree looks like when none have bloomed yet this year.


There were speed demons out there who submitted before 4PM on Saturday, and Lane Cove was a popular place to score lots of points before the rain tipped down.


But, only one team scored 27 points, by edging out the 2nd place team on promptness, and coming closest (though still not very close) to guessing the number of park benches in Gore Hill Cemetery. As if somebody would go around a graveyard and count them all? I did. (Lockdown gets boring, ya know.) There were 20 benches, and thousands of cigarette butts (for those on the plogging circuit).


Kathryn Blyth’s Better Late Than Never, followed by the YoungRunners (Matt Kocx, Dom Kocx, Chris Kocx, Oli Hooper), Alan Gibson’s solo effort, Sausage in Bread (Leigh Reynolds, Teresa Liu and little Audrey) all put in a good effort, but didn’t quite get all 19 items.


Team Momo (Megan Evans & Adam Jordan) got all the items, extra point for a takeaway drink and some creativity, to reach 2nd place.


But the Lane Cove Lockdown Legends (Claire Robertson, Kurush Kasad, Kathryn Lowry), edged out Team Momo by a single point, nailing all the items, the biggest early-submission bonus, guessing half the benches. They’ll get to split the $25 Woolies/BWS eGift voucher. Congrats to this threesome of awesome.

Here are some more pics from the event:

Training in Lockdown

with thanks to John Hesketh

The Long Run


The long run is a staple of training plans for distance events. The big benefits of the long run include building endurance, increasing cardio capacity, and developing mental strength to push through the inevitable times when you want to stop.


How do you define long? Like all other aspects of a training plan, it depends on the event that you are training for and your own abilities. As a rule of thumb, build up to about 80% of your target race distance. So, if you are targeting a half-marathon, then gradually work up to running 16-17km. An alternative is to use length of time running, so if you were targeting to complete a half-marathon in 2hrs then build up to running for about 90-100 mins.


How fast should I run? Run at a pace that is about 30-40 secs per km slower than your target race pace. Avoid the temptation to run at your target pace so that you can recover quicker and be ready for the harder speed and tempo sessions in your training program.


Does it matter if my longest run is shorter than my race distance? No, on race day you will benefit from adrenalin, the encouragement of the crowd, the anticipation of the finish line and the motivation of the other runners. You will find these factors will help push you toward the line.   


How can I modify my long runs to help achieve a PB? Whilst most of your long runs should still be at an easy pace, these three variations will help further boost your endurance and fitness. The first alternative is to include one or two sections where you run at your race pace. Second, is to run the second half at say 10 secs per km quicker than the first. The final variation is ideal if you want to improve your marathon time: run for about 2 hrs at an easy pace and then run 10km at a hard pace.


Happy long running.

Kicking off THIS WEEKEND

It's free, it's flexible, no crowds, no rego form. 

Sylvano's Sydney Spring Lockdown Running Festival

Friday 24th September - Thursday 30th September 2021



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

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

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

  • Mon 27 Sep: Race Day 3

  • Tue 28 Sep: Race Day 4

  • Wed 29 Sep: Race Day 5

  • 7PM Thurs 30 Sep: Recovery, awards and zoom celebration party!  

Race Rules: Your running course to be strictly within a 5km radius from your place of residence.

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. 

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


NRG Nostalgia Pic:  Barbie after Gold Coast Marathon & Half
Gold Coast, 3rd July 2005

New Updated Race Schedule

Date Event    Status Web Site 
 24-30 Sept  Syl's Sydney Spring
 Lockdown Running Festival
 open & free  See Above
 17-24 Oct  City2Surf (VIRTUAL)  open    Click
 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
 27 March  Beach to Beach (3,6,13K)  open
 3 April  Run Forest Run  open   Click
 2-3 July  Lakes Trails Festival
 9 July  Rafferty's 
 Lake Macquarie

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.