run report #359, 13.10.2018

It was a beautiful Spring morning for the 452 parkrunners and 23 volunteers who took part in Albert Melbourne event #359. Saturday morning was tinged with sadness for one of the swans and her cygnets that were mauled by a dog that clearly was not under control of its owner on Thursday. A vet later put down the swan and cygnets.

The big turnout was in large part due to the number of participants looking for a final run or walk before the big Medibank Melbourne Marathon Festival the following day. It was noticeable that there were more parkrunners from interstate and overseas than usual.

In parkrun, volunteers play a vital role and form an instant community each Saturday. Martin van Run, who volunteered on Saturday, reflects:

In an operation as tightly coordinated and reminiscent of the old 60s TV series, The Time Tunnel, I was doing my volunteer stint today as a Marshal in The Time Funnel team, consisting of the funnel manager Beatrice, two timekeepers, Paula & Jane, Debbie (handing out the Finish Tokens) and Nick (handing batches of Finish Tokens to Debbie), and other marshals Barry, Jenny, Ed, Chantelle and Beri). The timekeepers were using the new smartphone app and that seemed to work well. Meanwhile, it was the responsibility of the Marshals, stationed along the funnel between timekeeping and token distribution, to make sure that the finishers actually came in through the official finish flags and kept moving in finish order through the funnel to collect their tokens, without escaping from the funnel or, in some cases, keeling over from exhaustion or distress. Fortunately, everyone recovered fairly quickly, and it was soon smiles all round as people went to have their tokens and barcodes scanned before heading off to coffee or breakfast, and thinking about the rest of their weekend.

And then, do it all again next Saturday morning.

The Volunteer Roster has several gaps in coming weeks so if you would like to volunteer, please e-mail the date you can help and any preference for volunteer role to albertmelbourneoffice@parkrun.com

Thank you to this week's volunteers
Thank you to Run Director Matthew RICHARDSON and a terrific group of volunteers including Vin MARTIN, Dani ELLE, Joanne WATKINS, Jane BARKMAN, Beatrice ROBERTS, Barry TOLL, Chris LONG, Paula HARRIS, Ed CHAN, Monica WONG, Alan MACDONALD, Dianne CHESTER, Rohan NORTHROP, Benjamin CROWLEY, Cathy BERNEY, Darrell HUTCHINSON, Nick COULL, Martin VAN RUN, Debbie PHILLIPS, Chantelle JACKSON, Jenny HAWKINS and Beri SLAVA.

Milestones, PBs and Best Wishes

Congratulations to Brett Cowley (Mount Barker home parkrun) and Sarah Ferreira (Woodbridge Riverside home parkrun) who each ran their 50th parkrun on their first appearance at Albert Melbourne.

Congratulations to Brayden McKenzie, a junior male parkrunner on reaching his 10th parkrun - a great milestone for a junior parkrunner.

Congratulations to all 45 parkrunners who ran personal bests.

Welcome First Timers
For all visitors - thank you for coming! It is terrific to share Albert Melbourne parkrun with parkrunners from other states, other countries and other parts of Victoria.

There were 148 first timers to Albert Melbourne, including 17 doing their first ever parkrun and 131 visiting from elsewhere. We hope you all come again.

Photos

Thank you to Danielle for the excellent photos which you can view on our Facebook page.

Volunteers needed in coming weeks

Volunteers make parkrun happen. To volunteer:

• Add your name to the volunteer roster at Future Roster or

• E-mail the date you can help and any preference for volunteer role to albertmelbourneoffice@parkrun.com or

• Place your name on the clipboard at parkrun on Saturday. The clipboard will be located either near the barcode scanners or with a volunteer gathering names.

If you need to withdraw your name from the volunteer roster, PLEASE e-mail your non-attendance to albertmelbourneoffice@parkrun.com . Steps can then be made to find a replacement volunteer.

As a guide, aim to volunteer once for every 8-10 parkruns you run or walk.

Aim to arrive by 7.45 for critical pre-event briefings

At 7.45, parkrunners new to parkrun or to Albert Melbourne receive a special 'first timers' briefing on the layout of the course and the way your time is recorded.

At 7.50, everyone receives a general briefing covering any changes to course or conditions, gentle reminders to self-seed, stay left and be courteous to other lake users and celebrations of parkrun milestones (e.g. 50, 100 or 250 parkruns, 25 volunteering efforts).

No printed barcode = No result = No exceptions

PRINTED barcodes are used at all our events to record your result. You can print paper barcodes after your once-off registration; you can preserve barcodes by laminating them. Durable plastic keytags and elastometric wristbands are also available (see below for links).

DO NOT request a scan of your barcode from your phone because the scanners do not read mobile phones or other screens.

Please DO NOT ASK for an exception to the printed barcode rule. Our volunteers have no authority to record your time without a barcode.

No-one leaves the parkrun precinct with a plastic finishing token

Always hand in the token when your barcode is scanned. Always hand in the token if you do not have a barcode. Always hand in the token !!

Safety first for runners and all park users: parkrun is a run or walk, not a race

Safety is a primary consideration and expectation of all park users, be they runners, walkers, dogs, rowers or swans.

For your safety and the safety of others:

• TURN UP ON TIME and SELF-SEED at the start of the event: sub-20 minute runners in the front row; walkers to the rear; everyone else sensibly arranged in between;

• KEEP TO THE LEFT ALWAYS;

• GIVE WAY TO ONCOMING PEDESTRIANS, RUNNERS AND OTHER PARK USERS;

• AVOID OVERTAKING near the Carousel, (1km), just past halfway (2.6km), at the northern end of the lake (around 4 km) and in front of the rowing sheds at halfway and near the finish; and

• running with ONE dog is allowed (but not two or more). Keep the dog on a SHORT leash. You are solely responsible for making sure that your dog or the dog's lead does not touch or tangle other other runners, walkers, swans or park users.

CAN I RUN WITH A PUSHER OR BUGGY AT ALBERT MELBOURNE parkrun? Yes, but please take care of other runners around you. If running or walking with a baby pusher, you are solely responsible for making sure that the pusher does not touch or impede other parkrunners, walkers or park users. If possible, start from the back of the field and try to keep to one side of the main body of runners. Do not attempt to overtake on narrow parts of the course. Only the runner pushing, not the seated child, can register as a finisher. Please note that in parkrun you are allowed to run or walk with a dog or a pusher, but not both at the same time.

At all times, be courteous to rowers moving their boats near the edge of the lake or rowing sheds.

Peak breeding season for black swans extends from June to December. Runners and walkers, particularly those who have dogs, please be careful of our feathered friends and their young chicks.

Post-run coffee

Join us for a coffee or breakfast after parkrun at Carousel (the cafe we run past beside the lake, near the 1km mark) or Emerald Hill Cafe (189 Bank Street).

Parking

• Free parking within a 5 - 10 minute walk from parkrun in Canterbury Road, Albert Road, Clarendon St and Moray St (but read parking signs carefully).
• Car park adjacent to lake: flat fee of $5.20, payable by credit card.

parkrun On-line Merchandise

For parkrun-themed activewear check out Wiggle, parkrun's global partner for parkrun branded items. Proceeds from all parkrun merchandise sold through Wiggle are re-invested in parkrun, as the organisation is not-for-profit. Check out the store
at http://www.wiggle.com/parkrun
Preserve your barcode by:
* Laminating a barcode to keep it sturdy; OR
* Ordering a durable plastic key tag; OR
* Ordering a elastomeric wristband from Bentlogic.

Twitter - You can also follow us on Twitter. @albertparkrunau
Instagram - You can also follow us on Instagram. @albertmelbourneparkrun

What's coming up? Join the parkrun team in these events

Marysville Marathon

Date: Sunday, 11 November 2018
Location: Marysville, Yarra Ranges
Distances: 50km, 42.2km, 21.1km, 10km, 4.5km
Website: https://marysvillemarathon.com.au/

Carman's Women's Fun Run 2018
Date: Sunday 2 December 2018
Location: Catani Gardens, St Kilda
Distances: 5km, 10km, Half Marathon and Girls Mini Run
Website: http://carmanswomensfunrun.com.au/event-details/

This parkrun report was written by Vin Martin and Martin van Run and published by Scott Watkins.

Please let us know if there is anything you would like us to include
in the run reports (announcements, special shout outs, birthdays etc
etc) - email
albertmelbourneoffice@parkrun.com.

See you on Saturday 20 October for Albert Melbourne parkrun #360.

Please gather by 7.45 a m for the first timers briefing ahead of the general pre-event briefing and milestone celebrations at 7.50 a m.

 

run report #358, 06.10.2018

Albert Melbourne parkrun celebrated International parkrun day in style on the anniversary of the first ever parkrun at Bushy Park in England in 2004. Thank you to Medibank, a major sponsor of parkrun nationally and the Medibank Melbourne Marathon Festival. Medibank arranged for Steve Moneghetti to address an enthusiastic crowd of parkrunners before the event and also arranged the pacers (which included Steve at 30 minutes for 5km). There was cake too, generously donated by Joanne and Scott on the occasion of their 20th wedding anniversary.

647 finishers and 31 volunteers enjoyed a perfect, sunny Spring morning for parkrunning in event #358.

Thank you to this week's volunteers
Thank you to Run Director Joanne WATKINS and a terrific group of volunteers including John ANDREW, Jo-Ann BUCKLE, Julian DANTON, Rebecca FOWLDS, Kathryn GRIFFITHS, David Jeremy HAINES, Paula HARRIS, Katie HOAD, Helen LEWSAM, Matthew LEWSAM, Anthony LEWSAM, Nathan LEWSAM, Patrick LEWSAM, Oyiela LITABA, Vin MARTIN, Ellen MCMAHON, Alexandra MERRETT, Karen MILLER, Ashne MILLIS, Beatrice ROBERTS, Melissa ROSS, Maddie SANDALL, Michelle SEABROOK, Cath SEABROOK, Barry TOLL, Martin VAN RUN, Laurence VARLY, Rob WALLACE, Scott WATKINS and Monica WONG.

Milestones, PBs and Best Wishes

Congratulations to Lucy Tayler on completing 100 parkruns. Lucy began parkrun back in December 2013 and has run 84 of her parkruns at Albert Melbourne and the remainder at 15 other venues. She jumped in boots and all to volunteering. Lucy has volunteered not once, not twice, but a whopping 71 times. She has volunteered in 11 different roles including as Run Director on 8 occasions. Lucy is truly one of the heartbeats of Albert Melbourne parkrun. Thank you Lucy for your terrific contribution to parkrun.

Congratulations to Rosie Lyness on completing her 100th parkrun. Back in June 2013 Rosie began parkrun as an under 10 runner alongside her parents Sue and Richard. She has run 93 parkruns at Albert Melbourne. At one stage Rosie held the age category record for a junior 10 female at this venue. Since moving into the next age bracket Rosie has continued to lower her PB. We also like it that Rosie has volunteered 5 times. Congratulations Rosie on all your achievements at parkrun.

Congratulations to Aylie Spence, a regular at Maribyrnong parkrun, who ran her 100th parkrun at Albert Melbourne.

Congratulations to Elizabeth Ross on completing 50 parkruns. Elizabeth has run 49 parkruns at Albert Melbourne since beginning as a junior parkrunner five years ago. Elizabeth has taken on the important role of photographer 4 times – and she takes great photos. Thank you Elizabeth for your milestone and contribution to parkrun.

Congratulations to Alan Richardson on completing 50 parkruns today. Alan began parkrun back in November 2016 and run 46 of his parkruns at Albert Melbourne. Well done on your parkrun milestone.

Congratulations to Skye Solin, a JW10 parkrunner on reaching her 10th parkrun - a great milestone for a junior parkrunner. Skye recorded a PB in her milestone run too. Well done Skye.

Congratulations to all 99 parkrunners who ran personal bests.

Welcome First Timers
For all visitors - thank you for coming! It is terrific to share Albert Melbourne parkrun with parkrunners from other states, other countries and other parts of Victoria.

There were 157 first timers to Albert Melbourne, including 59 doing their first ever parkrun and 98 visiting from elsewhere. We hope you all come again.

Photos

Thank you to Oyiela Litaba for the excellent photos which you can view on our Facebook page.

Volunteers needed in coming weeks

Volunteers make parkrun happen. To volunteer:

• Add your name to the volunteer roster at Future Roster or

• E-mail the date you can help and any preference for volunteer role to albertmelbourneoffice@parkrun.com or

• Place your name on the clipboard at parkrun on Saturday. The clipboard will be located either near the barcode scanners or with a volunteer gathering names.

If you need to withdraw your name from the volunteer roster, PLEASE e-mail your non-attendance to albertmelbourneoffice@parkrun.com . Steps can then be made to find a replacement volunteer.

As a guide, aim to volunteer once for every 8-10 parkruns you run or walk.

Aim to arrive by 7.45 for critical pre-event briefings

At 7.45, parkrunners new to parkrun or to Albert Melbourne receive a special 'first timers' briefing on the layout of the course and the way your time is recorded.

At 7.50, everyone receives a general briefing covering any changes to course or conditions, gentle reminders to self-seed, stay left and be courteous to other lake users and celebrations of parkrun milestones (e.g. 50, 100 or 250 parkruns, 25 volunteering efforts).

No printed barcode = No result = No exceptions

PRINTED barcodes are used at all our events to record your result. You can print paper barcodes after your once-off registration; you can preserve barcodes by laminating them. Durable plastic keytags and elastometric wristbands are also available (see below for links).

DO NOT request a scan of your barcode from your phone because the scanners do not read mobile phones or other screens.

Please DO NOT ASK for an exception to the printed barcode rule. Our volunteers have no authority to record your time without a barcode.

No-one leaves the parkrun precinct with a plastic finishing token

Always hand in the token when your barcode is scanned. Always hand in the token if you do not have a barcode. Always hand in the token !!

Safety first for runners and all park users: parkrun is a run or walk, not a race

Safety is a primary consideration and expectation of all park users, be they runners, walkers, dogs, rowers or swans.

For your safety and the safety of others:

• TURN UP ON TIME and SELF-SEED at the start of the event: sub-20 minute runners in the front row; walkers to the rear; everyone else sensibly arranged in between;

• KEEP TO THE LEFT ALWAYS;

• GIVE WAY TO ONCOMING PEDESTRIANS, RUNNERS AND OTHER PARK USERS;

• AVOID OVERTAKING near the Carousel, (1km), just past halfway (2.6km), at the northern end of the lake (around 4 km) and in front of the rowing sheds at halfway and near the finish; and

• running with ONE dog is allowed (but not two or more). Keep the dog on a SHORT leash. You are solely responsible for making sure that your dog or the dog's lead does not touch or tangle other other runners, walkers, swans or park users.

CAN I RUN WITH A PUSHER OR BUGGY AT ALBERT MELBOURNE parkrun? Yes, but please take care of other runners around you. If running or walking with a baby pusher, you are solely responsible for making sure that the pusher does not touch or impede other parkrunners, walkers or park users. If possible, start from the back of the field and try to keep to one side of the main body of runners. Do not attempt to overtake on narrow parts of the course. Only the runner pushing, not the seated child, can register as a finisher. Please note that in parkrun you are allowed to run or walk with a dog or a pusher, but not both at the same time.

At all times, be courteous to rowers moving their boats near the edge of the lake or rowing sheds.

Peak breeding season for black swans extends from June to December. Runners and walkers, particularly those who have dogs, please be careful of our feathered friends and their young chicks.

Post-run coffee

Join us for a coffee or breakfast after parkrun at Carousel (the cafe we run past beside the lake, near the 1km mark) or Emerald Hill Cafe (189 Bank Street).

Parking

• Free parking within a 5 - 10 minute walk from parkrun in Canterbury Road, Albert Road, Clarendon St and Moray St (but read parking signs carefully).
• Car park adjacent to lake: flat fee of $5.20, payable by credit card.

parkrun On-line Merchandise

For parkrun-themed activewear check out Wiggle, parkrun's global partner for parkrun branded items. Proceeds from all parkrun merchandise sold through Wiggle are re-invested in parkrun, as the organisation is not-for-profit. Check out the store
at http://www.wiggle.com/parkrun
Preserve your barcode by:
* Laminating a barcode to keep it sturdy; OR
* Ordering a durable
plastic key tag; OR
* Ordering a elastomeric
wristband from Bentlogic.

Twitter - You can also follow us on Twitter. @albertparkrunau
Instagram - You can also follow us on Instagram. @albertmelbourneparkrun

What's coming up? Join the parkrun team in these events

Medibank Melbourne Marathon Festival
Date: Sunday, 14 October 2018
Location: Batman Avenue, Melbourne CBD
Distances: 42.2, 21.1, 10, 5.7 km runs plus 3 km walk
Website: http://melbournemarathon.com.au/

Marysville Marathon
Date: Sunday, 11 November 2018
Location: Marysville, Yarra Ranges
Distances: 50km, 42.2km, 21.1km, 10km, 4.5km
Website: https://marysvillemarathon.com.au/

This parkrun report was written by Vin Martin and published by Scott Watkins.

Please let us know if there is anything you would like us to include
in the run reports (announcements, special shout outs, birthdays etc
etc) - email
albertmelbourneoffice@parkrun.com.

See you on Saturday 13 October for Albert Melbourne parkrun #359.

Please gather by 7.45 a m for the first timers briefing ahead of the general pre-event briefing and milestone celebrations at 7.50 a m.

 

run report #357, 29.09.2018

A Western Australian team wins the AFL Grand Final, a Sydney team wins the NRL and Kane Cornes, a former AFL Port Adelaide player is first finisher in Albert Melbourne event #357. Fortunately, all events took place in Melbourne, so the city can still claim to be the nation's sporting capital.

334 finishers and 18 volunteers enjoyed pleasant, sunny Spring weather for parkrunning in event #357.

NEXT SATURDAY: Medibank Promotion - Melbourne Marathon Festival

Next Saturday, 6 October, is global parkrun day, celebrating the anniversary of the first ever parkrun at Bushy Park England in 2004. Please arrive a little earlier than usual to hear Steve Moneghetti talk to us as part of a promotion by Medibank, which is a major national sponsor of parkrun and also the Medibank Melbourne Marathon Festival.

There will be pacers too in next week's parkrun to help you run a good time. Check Facebook and Twitter during the week for more information.

Carboloading - the parkrun way

The fourth in our series of magnificent carboloading recipes (the parkrun way - the recipes have to be hearty and delicious!!) is a recipe for Cassoulet. Thank you Jo Buckle for this week's contribution.

Cassoulet

INGREDIENTS
700g dried white beans (e g haricot beans, navy beans) - soaked overnight
50ml olive oil
150g butter
2 large carrots
4 celery sticks
4 onions
3 garlic cloves
1 bunch fresh thyme
500ml red wine
400g pork belly
4 chorizo sausages
1 large or 2 small cotechino sausages
1 litre beef stock
6 confit duck legs
TOPPING:
1 day-old baguette
2 cloves garlic
1 bunch fresh thyme
80g butter

NOTES ABOUT THIS RECIPE
Cassoulet is a traditional dish from the South East of France. This one aims for an authentic French taste, but some of the ingredients (Spanish chorizo, Italian cotechino) are close-cousin substitutions that are easier to find in Melbourne; you can get all of the ingredients at the Victoria market, for example. You don't need to stick slavishly to this recipe. If you can't find chorizo or cotechino, use any good-quality pork sausages. To save time, get your butcher to skin and chop the pork belly into bite-sized pieces; substitute breadcrumbs if you don't have a day-old baguette handy. If you want to save money, skip the confit duck, which is the most expensive ingredient by far. You can make your own, by slathering duck legs in lots of duck fat and thyme, and slow-roasting them in the oven at 100C for 8 hours. Or use more of the other meats and make it without duck.

The one thing I recommend NOT doing is using tinned beans - they will turn quickly to mush. You really do need to buy the beans dried, and soak them for at least the night before you cook.

Ideally make this in a cast-iron dish which can go on the stovetop or in the oven, e g Le Creuset (or equivalent from Ikea or Target).

Serves 12 hungry people. Reheat fully in the oven the next day if there are left-overs.

METHOD

Rinse the beans, drain them, then soak them for at least 12 hours (ideally 24) in several litres of cold water, in a large dish or bucket to allow them to swell to 3 or 4 times their original size. The next day, drain them, then in a saucepan cover with fresh cold water. Bring to the boil and simmer for 30 minutes. Drain and set aside.

Dice the carrots, celery, onions and garlic into small pieces. Add the leaves from the thyme sprigs. Fry gently in the cast-iron dish, in the butter and olive oil, until the onions are translucent. Add the red wine and bring to the boil, then simmer until the liquid is reduced by about a third. Set the veg / wine mixture aside.

Chop the pork belly and sausage meat into bite-sized pieces. Fry them in their own fat until well browned. Add the soaked, drained beans and the veg/wine mixture, and 750ml of the beef stock. Bring to the boil, then simmer for about two hours. Stir from time to time; if it dries out or sticks to the bottom of the pan, add more stock. Add the meat from the duck and salt/pepper to taste. At this point the beans should be just tender enough to eat; if they're still hard, simmer for a bit longer.

For the topping, tear the bread into small pieces, whizz it in a food processor with the garlic and the leaves from the thyme sprigs, then fry in the butter. Press the breadcrumb mixture onto the top of the cassoulet and then bake it in an oven at 180 degrees for about 15 minutes until the crust is firm.

Serve with a green salad and fresh baguette, and lots of red wine. Bon appetit!

TRAINING TIPS: After parkrun the day before the marathon, head to the Victoria Market or South Melbourne Market to buy the ingredients and, upon arriving home, drain and soak the beans. This will be a great diversion from pre-race nerves. Start the 8-hour cooking process at 5 a m on Sunday morning so that it is ready at 1 p m when you return home with your finisher's medal. If a friend offers to support you on the day, suggest that they stay at your home and stir the pot occasionally as the recipe suggests. Invite 10 other finishers to your post-race celebration. Bon appetit, indeed!!

Thank you to this week's volunteers
Thank you to Run Director Scott WATKINS and a terrific group of volunteers including Ann SOUTHERINGTON, Chris LONG, Gaurav AGARWAL, Janet ROBINSON, Jessica VALENTINE, Joanne WATKINS, Joshua CANT, Lucy TAYLER, Marianne HUTCHINSON, Mark Ronald CANT, Michelle LEE, Nina GIBB, Nisha KHOT, Phoebe STRAUBE, Samantha STRAUBE, Susan SLY and Vin MARTIN.

Milestones, PBs and Best Wishes

Congratulations Erin Corbyn on completing 100 parkruns - and running an Albert Melbourne PB to mark the occasion. Erin began parkrun at Albert parkrun in Middlesbrough back in 2008, running 55 parkruns there before adding another 20 at Albert Melbourne parkrun. Erin's father, Martin Pearson, ran his 500th parkrun a few hours later at the UK's Redcar parkrun. Erin's Mum, Heather, has run more than 500. Erin has volunteered 6 times. Congratulations Erin and your Mum and Dad on a great global parkrun story.

Congratulations Tim Byrne on completing his 100th parkrun at Parkville parkrun. Tim began parkrun back in January 2013 and ran 56 times at Albert Melbourne. He has volunteered 5 times. Well done Tim on your participation in parkrun.

Congratulations to CC Chang on completing 50 parkruns today. He began parkrun just a year ago and run all his parkruns at Albert Melbourne. Well done on your parkrun milestone.

Congratulations to all 58 parkrunners who ran personal bests. Well done to regular Albert Melbourne runners Gordon Ewing, Caitlin Ewing, Ziyi Zhang and Suzannah Lyons on running excellent PBs.

Welcome First Timers
For all visitors - thank you for coming! It is terrific to share Albert Melbourne parkrun with parkrunners from other states, other countries and other parts of Victoria.

There were 62 first timers to Albert Melbourne, including 23 doing their first ever parkrun and 39 visiting from elsewhere. We hope you all come again.

Photos

Thank you to Joanne Watkins for excellent photos which you can view at photos.

Volunteers needed in coming weeks

Volunteers make parkrun happen. To volunteer:

• Add your name to the volunteer roster at Future Roster or

• E-mail the date you can help and any preference for
volunteer role to albertmelbourneoffice@parkrun.com or

• Place your name on the clipboard at parkrun on Saturday. The clipboard will be located either near the barcode scanners or with a volunteer gathering names.

If you need to withdraw your name from the volunteer roster, PLEASE e-mail your non-attendance to albertmelbourneoffice@parkrun.com . Steps can then be made to find a replacement volunteer.

As a guide, aim to volunteer once for every 8-10 parkruns you run or walk.

Aim to arrive by 7.45 for critical pre-event briefings

At 7.45, parkrunners new to parkrun or to Albert Melbourne receive a special 'first timers' briefing on the layout of the course and the way your time is recorded.

At 7.50, everyone receives a general briefing covering any changes to course or conditions, gentle reminders to self-seed, stay left and be courteous to other lake users and celebrations of parkrun milestones (e.g. 50, 100 or 250 parkruns, 25 volunteering efforts).

No printed barcode = No result = No exceptions

PRINTED barcodes are used at all our events to record your result. You can print paper barcodes after your once-off registration; you can preserve barcodes by laminating them. Durable plastic keytags and elastometric wristbands are also available (see below for links).

DO NOT request a scan of your barcode from your phone because the scanners do not read mobile phones or other screens.

Please DO NOT ASK for an exception to the printed barcode rule. Our volunteers have no authority to record your time without a barcode.

No-one leaves the parkrun precinct with a plastic finishing token

Always hand in the token when your barcode is scanned. Always hand in the token if you do not have a barcode. Always hand in the token !!

Safety first for runners and all park users: parkrun is a run or walk, not a race

Safety is a primary consideration and expectation of all park users, be they runners, walkers, dogs, rowers or swans.

For your safety and the safety of others:

• TURN UP ON TIME and SELF-SEED at the start of the event: sub-20 minute runners in the front row; walkers to the rear; everyone else sensibly arranged in between;

• KEEP TO THE LEFT ALWAYS;

• GIVE WAY TO ONCOMING PEDESTRIANS, RUNNERS AND OTHER PARK USERS;

• AVOID OVERTAKING near the Carousel, (1km), just past halfway (2.6km), at the northern end of the lake (around 4 km) and in front of the rowing sheds at halfway and near the finish; and

• running with ONE dog is allowed (but not two or more). Keep the dog on a SHORT leash. You are solely responsible for making sure that your dog or the dog's lead does not touch or tangle other other runners, walkers, swans or park users.

CAN I RUN WITH A PUSHER OR BUGGY AT ALBERT MELBOURNE parkrun? Yes, but please take care of other runners around you. If running or walking with a baby pusher, you are solely responsible for making sure that the pusher does not touch or impede other parkrunners, walkers or park users. If possible, start from the back of the field and try to keep to one side of the main body of runners. Do not attempt to overtake on narrow parts of the course. Only the runner pushing, not the seated child, can register as a finisher. Please note that in parkrun you are allowed to run or walk with a dog or a pusher, but not both at the same time.

At all times, be courteous to rowers moving their boats near the edge of the lake or rowing sheds.

Peak breeding season for black swans extends from June to December. Runners and walkers, particularly those who have dogs, please be careful of our feathered friends and their young chicks.

Post-run coffee

Join us for a coffee or breakfast after parkrun at Carousel (the cafe we run past beside the lake, near the 1km mark) or Emerald Hill Cafe (189 Bank Street).

Parking

• Free parking within a 5 - 10 minute walk from parkrun in Canterbury Road, Albert Road, Clarendon St and Moray St (but read parking signs carefully).
• Car park adjacent to lake: flat fee of $5.20, payable by credit card.

parkrun On-line Merchandise

For parkrun-themed activewear check out Wiggle, parkrun's global partner for parkrun branded items. Proceeds from all parkrun merchandise sold through Wiggle are re-invested in parkrun, as the organisation is not-for-profit. Check out the store
at http://www.wiggle.com/parkrun
Preserve your barcode by:
* Laminating a barcode to keep it sturdy; OR
* Ordering a durable
plastic key tag; OR
* Ordering a elastomeric
wristband from Bentlogic.

Twitter - You can also follow us on Twitter. @albertparkrunau
Instagram - You can also follow us on Instagram. @albertmelbourneparkrun

What's coming up? Join the parkrun team in these events

Medibank Melbourne Marathon Festival
Date: Sunday, 14 October 2018
Location: Batman Avenue, Melbourne CBD
Distances: 42.2, 21.1, 10, 5.7 km runs plus 3 km walk
Website: http://melbournemarathon.com.au/

Marysville Marathon
Date: Sunday, 11 November 2018
Location: Marysville, Yarra Ranges
Distances: 50km, 42.2km, 21.1km, 10km, 4.5km
Website: https://marysvillemarathon.com.au/

This parkrun report was written by Vin Martin and Jo Buckle and published by Scott Watkins.

Please let us know if there is anything you would like us to include
in the run reports (announcements, special shout outs, birthdays etc
etc) - email
albertmelbourneoffice@parkrun.com.

See you on Saturday 6 October for Albert Melbourne parkrun #358.

Please gather by 7.45 a m for the first timers briefing ahead of the general pre-event briefing and milestone celebrations at 7.50 a m.

 

run report #356, 22.09.2018

Let me say there is little better than spring striding among the cygnets (sorry for the sibalence!)

Thank you to this week's volunteers

For Parkrun #355, John ANDREW managed 358 runners and walkers with her team of Janet ANDREW, Jane BARKMAN, Tim BARTA, Martin CANTY, Matthew FAULKNER, Julie HUTCHINSON, Darrell HUTCHINSON, Louise KEENAN, Chris LONG, Richard LYNESS, Nicole MITCHELL, Cara OLIVERI, Scott WATKINS, Joanne WATKINS, Monica WONG, Emma WOODS and Ziyi ZHANG.

Milestones, PBs and Best Wishes

Congratulations to Micheal O'Gorman on completing 50 parkruns today. Micheal has run 47 of his 50 parkruns at Albert Melbourne since starting back in 2013.

There were 60 PBs this week.

Well done to Caitlin Ewing who achieved a PB on her 146th attempt - 27:06. Go you good thing!

Congratulations to Rob Wallace who ran in 20:17 on his 135th run. Hurrah!

Sparkling form on a sparkling day, you two!

Welcome First Timers

There were 67 First Timers at Albert Melbourne this week.

Twenty-eight people were giving parkrun a go for the first time and 39 visited from other home course. Welcome one and all!

Photos

Thanks to Tim Barter for our weekly photos: view on our Facebook page.

Volunteers needed in coming weeks

Volunteers make parkrun happen. To volunteer:

• Add your name to the volunteer roster at Future Roster or

• E-mail the date you can help and any preference for
volunteer role to albertmelbourneoffice@parkrun.com or

• Place your name on the clipboard at parkrun on Saturday. The clipboard will be located either near the barcode scanners or with a volunteer gathering names.

If you need to withdraw your name from the volunteer roster, PLEASE e-mail your non-attendance to albertmelbourneoffice@parkrun.com . Steps can then be made to find a replacement volunteer.

As a guide, aim to volunteer once for every 8-10 parkruns you run or walk.

Aim to arrive by 7.45 for critical pre-event briefings

At 7.45, parkrunners new to parkrun or to Albert Melbourne receive a special 'first timers' briefing on the layout of the course and the way your time is recorded.

At 7.50, everyone receives a general briefing covering any changes to course or conditions, gentle reminders to self-seed, stay left and be courteous to other lake users and celebrations of parkrun milestones (e.g. 50, 100 or 250 parkruns, 25 volunteering efforts).

No printed barcode = No result = No exceptions

PRINTED barcodes are used at all our events to record your result. You can print paper barcodes after your once-off registration; you can preserve barcodes by laminating them. Durable plastic keytags and elastometric wristbands are also available (see below for links).

DO NOT request a scan of your barcode from your phone because the scanners do not read mobile phones or other screens.

Please DO NOT ASK for an exception to the printed barcode rule. Our volunteers have no authority to record your time without a barcode.

No-one leaves the parkrun precinct with a plastic finishing token

Always hand in the token when your barcode is scanned. Always hand in the token if you do not have a barcode. Always hand in the token !!

Safety first for runners and all park users: parkrun is a run or walk, not a race

Safety is a primary consideration and expectation of all park users, be they runners, walkers, dogs, rowers or swans.

For your safety and the safety of others:

• TURN UP ON TIME and SELF-SEED at the start of the event: sub-20 minute runners in the front row; walkers to the rear; everyone else sensibly arranged in between;

• KEEP TO THE LEFT ALWAYS;

• GIVE WAY TO ONCOMING PEDESTRIANS, RUNNERS AND OTHER PARK USERS;

• AVOID OVERTAKING near the Carousel, (1km), just past halfway (2.6km), at the northern end of the lake (around 4 km) and in front of the rowing sheds at halfway and near the finish; and

• running with ONE dog is allowed (but not two or more). Keep the dog on a SHORT leash. You are solely responsible for making sure that your dog or the dog's lead does not touch or tangle other other runners, walkers, swans or park users.

CAN I RUN WITH A PUSHER OR BUGGY AT ALBERT MELBOURNE parkrun? Yes, but please take care of other runners around you. If running or walking with a baby pusher, you are solely responsible for making sure that the pusher does not touch or impede other parkrunners, walkers or park users. If possible, start from the back of the field and try to keep to one side of the main body of runners. Do not attempt to overtake on narrow parts of the course. Only the runner pushing, not the seated child, can register as a finisher. Please note that in parkrun you are allowed to run or walk with a dog or a pusher, but not both at the same time.

At all times, be courteous to rowers moving their boats near the edge of the lake or rowing sheds.

Peak breeding season for black swans extends from June to December. Runners and walkers, particularly those who have dogs, please be careful of our feathered friends and their young chicks.

Post-run coffee

Join us for a coffee or breakfast after parkrun at Carousel (the cafe we run past beside the lake, near the 1km mark) or Emerald Hill Cafe (189 Bank Street).

Parking

• Free parking within a 5 - 10 minute walk from parkrun in Canterbury Road, Albert Road, Clarendon St and Moray St (but read parking signs carefully).
• Car park adjacent to lake: flat fee of $5.20, payable by credit card.

parkrun On-line Merchandise

For parkrun-themed activewear check out Wiggle, parkrun's global partner for parkrun branded items. Proceeds from all parkrun merchandise sold through Wiggle are re-invested in parkrun, as the organisation is not-for-profit. Check out the store
at http://www.wiggle.com/parkrun

Preserve your barcode by:
* Laminating a barcode to keep it sturdy; OR
* Ordering a durable
plastic key tag; OR
* Ordering a elastomeric wristband from Bentlogic.

Twitter - You can also follow us on Twitter. @albertparkrunau
Instagram - You can also follow us on Instagram. @albertmelbourneparkrun

What's coming up? Join the parkrun team in these events

Medibank Melbourne Marathon Festival
Date: Sunday, 14 October 2018
Location: Batman Avenue, Melbourne CBD
Distances: 42.2, 21.1, 10, 5.7 km runs plus 3 km walk
Website: http://melbournemarathon.com.au/

Marysville Marathon
Date: Sunday, 11 November 2018
Location: Marysville, Yarra Ranges
Distances: 50km, 42.2km, 21.1km, 10km, 4.5km
Website: <a href="https://marysvillemarathon.com.au/"

This parkrun report was written by Felicity Jenkins and published by Scott Watkins.

Please let us know if there is anything you would like us to include
in the run reports (announcements, special shout outs, birthdays etc
etc) - email albertmelbourneoffice@parkrun.com.

See you on Grand Final Day (better known as Saturday 29 September 2018) for Albert Melbourne parkrun #356.

Please gather by 7.45 am for the first timers briefing ahead of the general pre-event briefing and milestone celebrations at 7.50 am.

 

run report #355, 15.09.2018

In event #355, 269 finishers and 18 volunteers embraced windy, arctic conditions from about 5 minutes into the event. No weather conditions are too tough for Albert Melbourne parkrunners.

Carboloading - the parkrun way

The third in our series of magnificent carbo-loading recipes (the parkrun way - they have to be delicious!!) is a recipe for Cacao Protein Balls (the other 'PB'). Thank you Danielle Stewart for this week's contribution.

Cacao Protein Balls

Here's my much loved protein ball recipe:

The perfect sized, refined sugar free, healthy pick me up that's easy to make. In no time at all you'll have weeks worth of protein balls ready to give you the energy to take on your next parkrun or to recover from it.

This recipe is suitable for vegans, coeliacs, vegetarians, those following paleo and anyone who is lactose intolerant.

The balls will last in the fridge for 7 days (if you don't eat them first!) and the freezer for up to 3 months.

INGREDIENTS
1 cup of roasted almonds
1 cup of walnuts
2 cups of pitted medjool dates
3 tbs cacao
1/2 teaspoon of cinnamon
1 splash of water (optional)
Shredded coconut (to roll the balls in)
METHOD

Place all of the ingredients (except the coconut) into your food processor and blitz until the ingredients come together in a cake crumb type consistency. If the mixture is not coming together add a splash of water to the mix and pulse a few times.
Remove the mix from the food processor and place into a large bowl.
Use a tablespoon to scoop the mix into your hands.
Roll the mix into balls.
Roll the balls in shredded coconut.
Place the balls in airtight containers and then the fridge or freezer.
Enjoy!
TRAINING TIP: eat 42 cacao protein balls in training (but not in one sitting), so that you will think nothing of running 42kms in the marathon.

Thank you to this week's volunteers
Thank you to Run Director Matthew RICHARDSON and a terrific group of volunteers including Beatrice ROBERTS, Bec POLLARD, Debbie COLLINS, Fiona YOUNG, Gabriele SUDER, George FORNALSKI, Joanne WATKINS, Laura ALLEN, Lucy TAYLER, Marcus SOLIN, Matthew TONINI, Michelle TAYLOR, Rob WALLACE, Suzannah LYONS, Vin MARTIN and Yvette RADAS.

Milestones, PBs and Best Wishes

Congratulations to Ziyi Zhang on completing 50 parkruns – all of them at Albert Melbourne. Ziyi began parkrun in May 2017. Thanks to encouragement and pacing from Monica Wong, Ziyi's PB has fallen 8 minutes during her first 50 parkruns. Ziyi has also volunteered 6 times. Well done Ziyi on your parkrun milestone and volunteering involvement.

Congratulations to Adam Cassidy on completing 50 parkruns. Adam has run at Albert Melbourne 13 times, one more than at Balyang Sanctuary parkrun where Adam began parkrun back in 2013. So far, Adam has run at 19 different venues. And Adam has volunteered 5 times. Well done Adam on your participation in all aspects of parkrun.

Well done to 24 parkrunners who ran personal bests. To run a PB in this event, you must be superhuman.

Welcome First Timers
For all visitors - thank you for coming! It is terrific to share Albert Melbourne parkrun with parkrunners from other states, other countries and other parts of Victoria.

There were 29 first timers to Albert Melbourne, including 12 doing their first ever parkrun and 17 visiting from elsewhere. We hope you all come again - the weather will be perfect next time.

Photos

Thank you to Joanne Watkins for the excellent photos which you can view on our Facebook page.

Volunteers needed in coming weeks

Volunteers make parkrun happen. To volunteer:

• Add your name to the volunteer roster at Future Roster or

• E-mail the date you can help and any preference for
volunteer role to albertmelbourneoffice@parkrun.com or

• Place your name on the clipboard at parkrun on Saturday. The clipboard will be located either near the barcode scanners or with a volunteer gathering names.

If you need to withdraw your name from the volunteer roster, PLEASE e-mail your non-attendance to albertmelbourneoffice@parkrun.com . Steps can then be made to find a replacement volunteer.

As a guide, aim to volunteer once for every 8-10 parkruns you run or walk.

Aim to arrive by 7.45 for critical pre-event briefings

At 7.45, parkrunners new to parkrun or to Albert Melbourne receive a special 'first timers' briefing on the layout of the course and the way your time is recorded.

At 7.50, everyone receives a general briefing covering any changes to course or conditions, gentle reminders to self-seed, stay left and be courteous to other lake users and celebrations of parkrun milestones (e.g. 50, 100 or 250 parkruns, 25 volunteering efforts).

No printed barcode = No result = No exceptions

PRINTED barcodes are used at all our events to record your result. You can print paper barcodes after your once-off registration; you can preserve barcodes by laminating them. Durable plastic keytags and elastometric wristbands are also available (see below for links).

DO NOT request a scan of your barcode from your phone because the scanners do not read mobile phones or other screens.

Please DO NOT ASK for an exception to the printed barcode rule. Our volunteers have no authority to record your time without a barcode.

No-one leaves the parkrun precinct with a plastic finishing token

Always hand in the token when your barcode is scanned. Always hand in the token if you do not have a barcode. Always hand in the token !!

Safety first for runners and all park users: parkrun is a run or walk, not a race

Safety is a primary consideration and expectation of all park users, be they runners, walkers, dogs, rowers or swans.

For your safety and the safety of others:

• TURN UP ON TIME and SELF-SEED at the start of the event: sub-20 minute runners in the front row; walkers to the rear; everyone else sensibly arranged in between;

• KEEP TO THE LEFT ALWAYS;

• GIVE WAY TO ONCOMING PEDESTRIANS, RUNNERS AND OTHER PARK USERS;

• AVOID OVERTAKING near the Carousel, (1km), just past halfway (2.6km), at the northern end of the lake (around 4 km) and in front of the rowing sheds at halfway and near the finish; and

• running with ONE dog is allowed (but not two or more). Keep the dog on a SHORT leash. You are solely responsible for making sure that your dog or the dog's lead does not touch or tangle other other runners, walkers, swans or park users.

CAN I RUN WITH A PUSHER OR BUGGY AT ALBERT MELBOURNE parkrun? Yes, but please take care of other runners around you. If running or walking with a baby pusher, you are solely responsible for making sure that the pusher does not touch or impede other parkrunners, walkers or park users. If possible, start from the back of the field and try to keep to one side of the main body of runners. Do not attempt to overtake on narrow parts of the course. Only the runner pushing, not the seated child, can register as a finisher. Please note that in parkrun you are allowed to run or walk with a dog or a pusher, but not both at the same time.

At all times, be courteous to rowers moving their boats near the edge of the lake or rowing sheds.

Peak breeding season for black swans extends from June to December. Runners and walkers, particularly those who have dogs, please be careful of our feathered friends and their young chicks.

Post-run coffee

Join us for a coffee or breakfast after parkrun at Carousel (the cafe we run past beside the lake, near the 1km mark) or Emerald Hill Cafe (189 Bank Street).

Parking

• Free parking within a 5 - 10 minute walk from parkrun in Canterbury Road, Albert Road, Clarendon St and Moray St (but read parking signs carefully).
• Car park adjacent to lake: flat fee of $5.20, payable by credit card.

parkrun On-line Merchandise

For parkrun-themed activewear check out Wiggle, parkrun's global partner for parkrun branded items. Proceeds from all parkrun merchandise sold through Wiggle are re-invested in parkrun, as the organisation is not-for-profit. Check out the store
at http://www.wiggle.com/parkrun
Preserve your barcode by:
* Laminating a barcode to keep it sturdy; OR
* Ordering a durable
plastic key tag; OR
* Ordering a elastomeric
wristband from Bentlogic.

Twitter - You can also follow us on Twitter. @albertparkrunau
Instagram - You can also follow us on Instagram. @albertmelbourneparkrun

What's coming up? Join the parkrun team in these events

Medibank Melbourne Marathon Festival
Date: Sunday, 14 October 2018
Location: Batman Avenue, Melbourne CBD
Distances: 42.2, 21.1, 10, 5.7 km runs plus 3 km walk
Website: http://melbournemarathon.com.au/

Marysville Marathon
Date: Sunday, 11 November 2018
Location: Marysville, Yarra Ranges
Distances: 50km, 42.2km, 21.1km, 10km, 4.5km
Website: https://marysvillemarathon.com.au/

This parkrun report was written by Vin Martin and Danielle Stewart and published by Scott Watkins.

Please let us know if there is anything you would like us to include
in the run reports (announcements, special shout outs, birthdays etc
etc) - email
albertmelbourneoffice@parkrun.com.

See you on Saturday 22 September for Albert Melbourne parkrun #356.

Please gather by 7.45 a m for the first timers briefing ahead of the general pre-event briefing and milestone celebrations at 7.50 a m.

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