In this week’s newsletter we remind you to keep left and share the path, 5 lucky parkrunners can win their way into the Australian Running Festival and one of our ‘most events’ leaders shares his tactics for the weeks ahead.

One of the key mantras we mention regularly at parkrun is “keep left and share the path”. In theory this should be a simple rule for parkrunners to follow however in practice, and in the heat of the moment, that isn’t always the case. Most of the time there is no consequence to this however every now and then it results in a near miss or worse, a bruised and battered innocent bystander. Unfortunately recently we have had this occur on more than one occasion and I have received letters of complaint from both members of the public and the relevant local councils. As such I’d like to take this opportunity to remind you all to keep left, share the path and be courteous to all other park users at all times.

However it isn’t just up to you, the parkrunners, to make this right. Given the rapid growth of parkrun in Australia over the last few years some of our courses that were suitable for smaller numbers are now no longer as suitable for larger groups. On Monday this week I met Main Beach parkrun Event Director Libby Sargent for a morning run to plan some changes to her route at the ‘home of parkrun Australia’ that will help to alleviate the issues they are having with increased crowds. And I know that Jon Storey and his team at Claisebrook Cove parkrun in Perth are putting the finishing touches on a new parkrun event only 2km from their start line, all in the name of sharing the load. The same is happening at Kawana parkrun on the Sunshine Coast as well as numerous others around the country.

You could say parkrun is a “victim of its own success” but we can’t sit back and hope things get better. We have to be proactive in dealing with increased numbers across almost all events but we need your help.

Did I mention “keep left”???

Happy running,

Tim from parkrun Australia (get in touch)

p.s. Only 206 days until International parkrun Day 2014

Were you a first timer last weekend, or did you run a personal best? We would love to hear about your experience on email, @parkrun_au or on Facebook.

Professor Alan’s Essential Stats

Number of runners – 9,757
Number of volunteers – 588
Number of new registrations – 1,454
Total number of registered parkrunners – 97,036

All in for running

adidas has again partnered with a series of running events in 2014. The first on the calendar for the year is the Australian Running Festival in Canberra on 12-13th April and adidas wants to share the love with parkrun, by giving 5 lucky parkrunners the chance to represent parkrun at the event. Simply email adidas at parkrun@adidas.com and tell them why you need a boost to win. Winners will be announced in next week’s newsletter so get writing.

Stay tuned for details on how you could win entries into other running events in Australia later this year including the City2Surf in Sydney!

Show us your course!

Calling all budding filmmakers. With so many new parkrun events launching around the country it has becoming almost impossible for anyone to visit all of them. As such, we want to compile a high quality collection of course videos for our You Tube channel, for an example of an existing clip click here. To make this happen we need your help so if you’re keen, please follow these steps:

1. Use a high quality video device such as a GoPro mounted to a bicycle or pram;
2. Give the clip a brief spoken intro e.g. “My name is Joe Bloggs and this is the Main Beach parkrun course.”
3. Film the full 5km of your course, ideally on parkrun day to take in the atmosphere;
4. When editing speed the course clip up so the entire clip takes no longer than 2 minutes.
5. Please don’t use a copyrighted backing track without crediting it onscreen.
6. Use a service such as Dropbox to share the clip with tim@parkrun.com.

We will then upload each clip to our You Tube channel, thanks in advance for your efforts.

Upcoming Special Events

March
29 – Riverway (Qld) 1st anniversary, Manjimup (WA) launch

April
5 - Main Beach (Qld) 3rd Anniversary
12 - Fingal Bay (NSW) 1st anniversary, Augustine Heights (Qld) 1st anniversary
19 - Guinness World Record attempt – “Fastest 5km Egg and Spoon Race”
26 – Stones Corner (Qld) launch, Lillydale Lake (Vic) launch, Rockingham (WA) 1st anniversary, Ginninderra (ACT) 2nd Anniversary

Feedback from the field

Shay Thewlis Kennare - Participated in my first Claisebrook Cove parkrun last Saturday 15th March. A beautiful morning, great start to the day and wonderful, friendly company at the end. Coffee was great too!! Thanks to all the people who made me feel welcome and offered friendship and support both during and after the run. Great organisation. I'm looking forward to more.

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Richard Wade - I completed my first Tuggeronong parkrun on Saturday 15 March. It was great to run with others and push myself harder than I normally would. I was very pleased to be the fourth fastest in my veteran age group which suggests that I have some potential :)) It was a pleasure to attend with the two lovely ladies in the photo, Ruth Mauldon and Sim Wright. I plan to regularly do parkrun for the challenge and the social opportunities. Thank you to all the volunteers who made this event happen. I hope to soon run with my eldest son (13) at Ginninderra parkrun.

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Yvonne Farrell - Last weekend was my first parkrun. Last year my New Year’s resolution was to lose weight. This year I am more than 30kg lighter. This year I wanted to get fitter and my New Year’s resolution was to do a fun run during the year. Last weekend I did my first Shepparton parkrun… well really it was a very brisk walk. parkrun is just the perfect length for me to do. I felt really encouraged by everyone and it definitely won't be my last fun run.

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Jeanette Algie - Completed my 3rd Toowoomba parkrun on the weekend. 3 PB's so far. I am really enjoying the experience of running in a large group. The course is a great mix of hills and flats, Margaret and her team do a fantastic job. Always a big turnout too for a regional town with 232 runners last week.

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Sally Mitchell - This is a photo of my son Hugh and I at parkrun on Saturday. It was his 5th birthday, so it was a fitting day for him to be running his 5th parkrun, at his 5th location. He's run at Wynnum, North Lakes, St Peters, Merimbula, and now finally at our home parkrun, Sandgate. My two older boys had run off ahead of us, finishing their 27th and 24th parkruns, having started parkrunning just over a year ago as a way to train for their school cross country event. Fast or slow, it's a fantastic start to our weekend. Thanks to all the regular runners at Sandgate who encourage and cheer my boys on every week!

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Tracey Smith - I had an awesome PB at Main Beach parkrun last week. We had a 30 min pacer and that's has been my goal since I started parkrun 8 weeks ago... Was ahead of him until half way then I had his balloons in my face ha ha! I kept up with him for a way then I started to tire about 1km out, I think he sensed this and encouraged me and others around us ... I finished one second in front of him... 30:01 still just off my goal but a full minute off my PB... Couldn't have done it without him, he's back again this week so that goal is going down!

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Vicki Thornbury - Hubby ran another PB this week at Golden Beach parkrun... so proud of you! Even prouder of our Grand-daughter Lilly who ran with pop and also ran a PB... good stuff for a 13 year old. Love you to pieces guys!

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Bright Pink - Today I missed out on my favourite Saturday morning ritual… parkrun. I get around between New Farm parkrun, North Lakes parkrun and Sandgate parkrun but have travelled to Mitchelton parkrun, Minnippi parkrun and Bunyaville parkrun too. I have done a collage of the last few runs. I couldn't tell you what times I have run, but I can tell you how much fun I have had with my fun-buddies. parkrun is for everyone, walkers, serious runners, people trying to get fit and backyard legends like myself and my mates. If you ever needed an excuse to get fit, parkrun is it!

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Michael Schultz - Do you what the 27 represents? It’s the number of parkruns in Qld. I have done 26 of them so I booked flights yesterday for Townsville as North Shore parkrun will be number 27 for me. It will also be my 97the run overall. Number 98 will probably be at Sandgate but I’m not sure about 99 on 12 April. Number 100 should be at Sandgate on Easter Saturday with an egg & spoon… It is still my home parkrun and the one I enjoy most around here. Kirra would be a choice more often if it was closer. 101 will be Stones Corner of course but after that it’s a long way to 250…. at least 3 years!

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Drop me an email if you have an interesting parkrun related fact, happening or comment that you would like to share with all parkrunners.

Volunteer Profile

Name:  Richard James

Club:  Pegasus Hockey

Age:  35

Home parkrun:  Kalgoorlie-Boulder

Occupation:  Control System Engineer

Number of runs:  20

PB:  26:39

Number of times volunteered:  8

Favourite volunteer role:  Run Director - Allows me to still run.

What do like about volunteering at parkrun:  Helping to keep this great community event going for the benefit of all those who take part.

Most memorable or funniest parkrun moment:  Most memorable would be the good turnout we had for our New Year’s Day parkrun despite the pouring rain and post celebration tiredness.

How can we improve parkrun:  Make sure that everyone knows how much fun it is getting to give something back to the event you love.

In this week’s newsletter Tim shares the third and final part of his Cape Town adventure, we call on any budding filmmakers to ‘show us your course’, and we are given some nutritional tips for longer running.

On Saturday I attended my third and final event in South Africa at Fish Hoek parkrun. Fish Hoek is a coastal town about 30 minutes south of Cape Town however the parkrun is actually set in the Sun Valley, a few kilometers inland in the shadows of the Silver Mine Nature Reserve. Before the run started I was invited by Event Director Richard to give the group a brief rundown on parkrun in Australia which of course I did, albeit a bit apprehensively, as the night before the Aussies had clinched the T20 cricket series! The course itself was very different to the others I had experienced thus far as it was mixture of sandy single trail, dirt track and grass. This combined with a fierce headwind meant none of us would be setting PBs however that didn’t diminish the usual fun and camaraderie experienced at parkrun the world over.

As you read this I will most likely be in the midst of flying from Cape Town to the Gold Coast (via Johannesburg and Sydney). Traveling with 2 young children is a challenge to say the least so I’m certainly looking forward to getting home and getting back to work proper, full of inspiration from what I have experienced these past 3 weeks. The parkrun phenomenon is certainly alive and well in South Africa, as it is in all of the countries in which we now operate, and I strongly encourage you to make a plan to experience parkrun outside of your home event, be it in your town, state, interstate or even international. Judging by what I have seen you will, without a doubt, be given a warm welcome and treated like an old friend rather than an unknown visitor.

Happy running,

Tim from parkrun Australia (get in touch)

p.s. Only 213 days until International parkrun Day 2014

Were you a first timer last weekend, or did you run a personal best? We would love to hear about your experience on email, @parkrun_au or on Facebook.

Professor Alan’s Essential Stats

Number of runners – 9,731
Number of volunteers – 570
Number of new registrations – 1,604
Total number of registered parkrunners – 95,450

Show us your course!

Calling all budding filmmakers. With so many new parkrun events launching around the country it has becoming almost impossible for anyone to visit all of them. As such, we want to compile a high quality collection of course videos for our You Tube channel, for an example of an existing clip click here. To make this happen we need your help so if you’re keen, please follow these steps:

1. Use a high quality video device such as a GoPro mounted to a bicycle or pram;
2. Give the clip a brief spoken intro e.g. “My name is Joe Bloggs and this is the Main Beach parkrun course.”
3. Film the full 5km of your course, ideally on parkrun day to take in the atmosphere;
4. When editing speed the course clip up so the entire clip takes no longer than 2 minutes.
5. Please don’t use a copyrighted backing track without crediting it onscreen.
6. Use a service such as Dropbox to share the clip with tim@parkrun.com.

We will then upload each clip to our You Tube channel, thanks in advance for your efforts.

Sydney:10 parkrun team challenge

Athletics NSW invites runners from parkrun to take part in the Sydney:10 on Saturday May 3 2014! The Sydney:10 is a fast 10km (and 5km) held at Sydney’s Olympic Park on closed roads and finishing inside the athletics stadium. The event has partnered with parkrun Australia to host the inaugural ‘parkrun team challenge’ over the 10km and 5km. This is a fun team point score event where runners can represent their home parkrun (NSW events only)! Click here for more details and to register.

Fuelling for your long run

The running season has started and with only 118 days to go to the Gold Coast Marathon many runners are starting their preparation. Runs are getting longer and training is becoming more specific. You have the shoes to run, the watch to time, the friends for company but what about the fuel to keep the body going?

Whether this is your first marathon or your 51st marathon or any number in between fuel is just as important. It is also very individualised. We have discussed what to eat before you run previously so now we will take a look at what you need while you are out on the road training and competing.

Click here to read more.

Trish from Enrich Health & Nutrition

Upcoming Special Events

April
5 - Main Beach (Qld) 3rd Anniversary
12 - Fingal Bay (NSW) 1st anniversary, Augustine Heights (Qld) 1st anniversary
19 - Guinness World Record attempt – “Fastest 5km Egg and Spoon Race”
26 - Rockingham (WA) 1st anniversary, Ginninderra (ACT) 2nd Anniversary

March
22 – Mount Barker (SA) launch
29 – Riverway (Qld) 1st anniversary / Manjimup (WA) launch

Feedback from the field

Gregory Graham - Thank you to the team from Canning River parkrun for the opportunity to run with you whilst I've been visiting Perth on holiday. It was a real pleasure to run a warm dry flat course for the first time. The welcomes I had from those I spoke with were fantastic. I started parkrunning last November back home in Wales where it was always cold even icy, either raining or paddling through the after effects of heavy rain and barely light! Nevertheless those running are just as upbeat, enthusiastic and friendly as your runners & volunteers are. parkruns are as good for the morale as they are for the body. Best wishes for future running.

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Nikki Waterfall - Hey Tim, here I am dressed head to toe in adidas at Diamond Creek parkrun with our new Sponsors and Local Supporters notice board (thanks to my clever father-in-law). We have had a flurry of support recently from the local businesses so we wanted to find a way we could acknowledge them without rattling them off every week in the pre-run brief.

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Quentin Grey – I was born and bred in Cape Town but am now living in Charlestown, Newcastle. My home parkrun is Newy. If you are still in Cape Town you should do the Big Bay parkrun at Blouberg. It is really beautiful and all along the coast. Most of the parkruns you have already mentioned are training runs for the Two Oceans and Cape Town cross country season. As for Bruce Fordyce, we ran the Rainbow Chickens Half Marathon out at a place called Woster which he won. I was 7th overall, a few minutes behind Bruce. Hope you have a great holiday. Cape Town is the most beautiful city in the world, enjoy it!

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Jeremy Savage - I don't usually feel the need to share everything we do at Pioneer parkrun, but today was the first time Western Australia has had 4 x 100-clubbers at the same parkrun. And to prove the commitment of these guys, they are all very experienced Run Directors. Thanks to the four men in black.

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Akiko McDougall - I just did my first volunteer as a marshal at 1.6 km point today, and it was awesome! It gave me a completely different perspective of Wynnum parkrun and it really motivated me. I highly recommend it. The first 20 or so runners are amazing... I don't think I could run at that speed if I were being chased by a lion. Thank you for organizing it all. My job was a very small part of it and the pleasure was all mine.

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Mil Clayton – Just did Wynnum parkrun, my 3rd parkrun location to run having also tried New Farm and Mitchelton. Great to see how each group organises their runs and the different things they do. I also liked the time incentive towards the finishing line - a great little boost! Thank you.

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Drop me an email if you have an interesting parkrun related fact, happening or comment that you would like to share with all parkrunners.

Volunteer Profile

Name:  Sharon Barrett

Age:  40 this year… shhhh don't tell anyone!

Home parkrun:  Lake Mac

Occupation:  Stay at home mum / student / AIN

Number of runs:  4

PB:  53.13

Number of times volunteered:  30

Favourite volunteer role:  Photographer

What do like about volunteering at parkrun:  Love the practice and all the efforts they give when the see the camera at the finish flags.

Most memorable or funniest parkrun moment:  The young fellow who stopped fixed his hair for a photo then crossed the finish was rather amusing.

How can we improve parkrun:  I don't really think we can as Lake Mac has some of the friendliest volunteers around

In this week’s newsletter Tim shares the second part of his Cape Town adventure, we unveil a contender for ‘cake of the year’ and our first confirmed locations for the Guinness World Record Egg and Spoon Run are announced.

Last Saturday I died and went to parkrun heaven… it’s called Root 44 parkrun. Let me explain.

As mentioned in previous weeks I am currently in Cape Town where over 3 consecutive Saturdays I have planned to try 3 different parkruns. Last week it was Rondebosch Common parkrun and this week it was Root 44 parkrun in Stellenbosch, situated about 50 kilometres east of Cape Town and one of the main wine growing regions in South Africa. Root 44 parkrun is in fact situated within the grounds of the Audacia Red Wine Boutique Winery which is also the venue for the Root 44 Market, an amazing food and craft market that also has an incredible children’s play area with jumping castle and other rides.

I was invited to attend Root 44 by parkrun South Africa Country Managers Bruce & Gill Fordyce who flew in from Johannesburg specifically for the morning and we were wonderfully hosted by local Event Directors Torrin and Chris Visser (see photo above). Bruce is a running legend in South Africa, as detailed below, so always attracts a big crowd and Saturday was no exception with almost 300 people in attendance, despite the fact it was the day before the Cape Argus Cycle Tour. The run itself was everything a run through a winery should be with winding trails, sweeping undulations, views of valleys and mountains and vines so close you could almost eat the grapes along the way! It was truly magnificent and I’m a little bit jealous!

To cap things off the Root 44 Market was a wonderful post-run venue as the food was exquisite, coffee was delicious and the play area had Jack entertained for hours (we didn’t leave until midday). If any of you are planning a trip to South Africa I highly recommend you spend a few days in the Stellenbosch area and pay Torrin and Chris a visit at Root 44 parkrun. Now to set up an Aussie parkrun in a winery...

Lastly, Parramatta parkrun celebrated its 1st anniversary on Saturday and it seems we have another contender for best parkrun cake of all time. What do you think?

Happy running,

Tim from parkrun Australia (get in touch)

p.s. Only 220 days until International parkrun Day 2014

Were you a first timer last weekend, or did you run a personal best? We would love to hear about your experience on email, @parkrun_au or on Facebook.

Professor Alan’s Essential Stats for 08/03/2014

Number of runners – 9,761
Number of volunteers – 551
Number of new registrations – 1,610
Total number of registered parkrunners – 93,706

Who is Bruce Fordyce?

We have many amazing people within the global parkrun family but none can match the running pedigree of South African Country Manager Bruce Fordyce. Bruce is a legend in South Africa, best known for having won the grueling 89km Comrades Marathon a record nine times, of which eight wins were consecutive (1981-1988). He also won the London to Brighton Marathon three years in a row (1981-1983), is the current world record holder over 50 miles and the former world record holder over 100km (set in 1989, the year he skipped the Comrades Marathon). He is affectionately referred to as the Comrades King and it is an honour and privilege for all of us to be associated with him!

Egg & Spoon

As mentioned in this newsletter 2 weeks ago, on Easter Saturday, April 19, selected parkrun events across Australia will be taking part in a Guinness World Record Attempt for the ‘Fastest 5km Egg and Spoon Run’. This will take place alongside your regular parkrun event and all participants must bring their own egg and spoon. More details for this egg-cellent event are now available on a dedicated Facebook event page.

Events that have confirmed they WILL be taking part are Darwin parkrun, Main Beach parkrun, Warwick parkrun, Sandgate parkrun, Golden Beach parkrun, Kawana parkrun, Mount Gambier parkrun and Balyang Sanctuary parkrun.

Upcoming Special Events

March
15 – Cambelltown (NSW) launch, Kirra (Qld) cancelled, Albert Melbourne (Vic) cancelled
22 – Mount Barker (SA) launch
29 – Riverway (Qld) 1st anniversary / Manjimup (WA) launch

April
5 - Main Beach (Qld) 3rd Anniversary
12 - Fingal Bay (NSW) 1st anniversary, Augustine Heights (Qld) 1st anniversary
19 - Guinness World Record attempt – “Fastest 5km Egg and Spoon Race”
26 - Rockingham (WA) 1st anniversary, Ginninderra (ACT) 2nd Anniversary

Feedback from the field

Sheila Westhuizen – Tim, I just wanted to say I am loving the parkrun newsletter - and especially the updates of your runs in South Africa - my home country! I know Rondebosch Common well - and the wine region too.... what wine farm will you be running on this coming weekend? And you are getting to meet Bruce Fordyce too - that is amazing. Good luck for the Argus - and thank you for an absolutely fantastic newsletter.

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Darren Clayton - I just wanted to share an experience from Wynnum parkrun on Saturday March 1. I noticed a boy running with his Dad and he was really struggling. He was at about the 2km point when he began to battle. Not sure if it was the heat or just that day, but he was finding it difficult to continue. His Dad continued to offer words of encouragement and drive him on. The encouragement continued and they kept pushing to the line. Again he continued to struggle but with more gentle words of encouragement he pushed on. They made the finish line and while not knowing either of them, I felt a real sense of achievement and was proud for them, of what they achieved: The little guy for pushing on, not giving in and toughing it out to the line; The Dad for not giving up on the little guy and ensuring his encouragement, support and guidance got him to the finish. Well done to you both. To the little guy- To some it may be just a 5km run, but in life it symbolises so much more. The strength and determination to be able to achieve that feat, will lead to you knocking down bigger and stronger barriers in life. The difference between the impossible and the possible lies in your determination. Well done!

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Pam Peters - I'm ex South African living in Australia so read with interest the first leg of your South African "tour" of parkrun. I did however notice that you did not tell those who would not know what an amazing running history Bruce Fordyce has - he is a legend in South Africa for winning numerous Comrades Marathons which as I'm sure you would know is an ultra marathon. Anyway, I hope you go into some of that when you meet up with him and report back.

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Sarah Pearce – I am the Event Director at Albury Wodonga parkrun (first border crossing parkrun) that launched on Saturday. We had a great morning with 88 runners turning out for the launch. We had a few parkrun tourists from Melbourne, Canberra and Shepparton to name a few, with some starting the journey around 1am in the morning. We were also lucky enough to host Brendan Peel’s 50th parkrun! We had great feedback from the runners and volunteers and so many came up to tell me how picturesque our course is – and I have to agree! We have a fantastic spot with a coffee shop along the course, in the park facing the Murray River! Doesn’t get much better! Thanks to all other parkrun Event Directors for their help and welcoming me to the parkrun family. Please click here to read a review of our launch in the local paper.

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Drop me an email if you have an interesting parkrun related fact, happening or comment that you would like to share with all parkrunners.

Volunteer Profile

Name:  Tracey Brien

Age:  47

Home parkrun:  Aveley

Occupation:  RN / Run Director at Aveley parkrun

Number of runs:  11

PB:  30.26 (aiming for under 30 - nearly there!)

Number of times volunteered:  too many to count!

Favourite volunteer role:  Run Director

What do like about volunteering at parkrun:  I was asked by our ED Dave if I would consider being a RD and it's the best thing I ever did! I was looking to do some volunteer work but wasn't sure what I wanted to do. I have found my niche with parkrun - it is health promotion, improving community relations and inclusiveness rolled into one.

Most memorable or funniest parkrun moment:  I enjoy it every time I volunteer, whatever the role. In January we had a pre-Australia Day dress up theme and I dressed as Dame Edna Everidge. Growing up as a child in the UK, she (he) was the only thing I knew about Australia (apart from kangaroos and I couldn't get a costume!) I offered to take photos as I didn't want to run with a thick wig on. I really enjoyed taking the photos and encouraging everyone as they went past me. After the photos were uploaded to our Facebook page, it was great to see the comments from parkrunner's friends. Hopefully the photos will help promote parkrun and encourage them to join us!

How can we improve parkrun:  I think we do ok for volunteers. Although we have to ask every week, there are always people that come forward to help, however it does seem to be the same people. I think some people (especially new to parkrun) might feel a little intimidated about volunteering. I think holding short sessions on how to do the specific roles are a good idea, or maybe even short filmed clips on u tube! I also think that parkrun volunteering should be listed with the local shires. There are many people looking to do some volunteering and like me, parkrun might just be their cup of tea! I would also really love to encourage indigenous people to participate in parkrun. I work at Lockridge Medical Centre which is approx 25km from Aveley and we have the largest percentage of indigenous patients in the Perth metro area. Some of our patients live in the Aveley/Ellenbrook area and travel to us. I have put up a parkrun flyer in the surgery and mention it to patients but no luck so far. I have discussed this with Dave and what I would like to do is go into the local schools and speak to the children directly. If we can get the children to come (with a parent/guardian) and organise volunteers to run with the children if the parents are unable to, surely it's a start!