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‘Fear Not’ – an article by Coach Bec Rosel


132 comments and a whole lot of insight
To prove we are not alone; ‘your greatest fear when you turned up to your first running session’…

When I asked our community of runners to respond to this open-ended statement, I was nothing short of astounded by the raw honesty and heart-felt admissions that poured onto my Facebook news-feed within moments, and continued to do so for many days after. Conscious that this is but a brief snap-shot of thoughts, I am also aware that this may indeed be a true reflection of what the broader running community also feel when it comes to starting running, joining a new running group, lining up at a race, or just putting on their runners and standing on the doorstep gripped in fear.
Irrational or not; the fear is very real.
It may just be however, that the reality isn’t as frightening as we think.
First; some statistics collated from our post and those who commented—so many thanks to those who did, for without your honesty and openness, there may still be so many out there who think they are alone with their doubts, myself included.
* 53 people told us their fears
* 23% admitted that their greatest fear was ‘Being too slow’…
* A further 23% were most afraid of ‘Not knowing anyone, or not making friends’…
* ‘Not being good enough’ made up 11% of all doubts
* 10% had concerns relating to ’Body Image’
* ‘Being judged, embarrassing oneself, and not being able to ‘get through’ the session’ were named as what was holding back 8% of those who commented
* A further 4% were worried about ‘Holding others back or not performing to expectations’…

None of these fears or doubts are silly. In fact, even 4% of our audience who commented, noted that what frightened them the most about attending their first running session was dying or going into cardiac arrest. Not entirely illogical and certainly worth a mention in this article.
Appreciating the fact that, regardless of what we think others may be thinking, it might be fair to surmise that others are thinking exactly the same things we are!
We are holding ourselves back from doing something that could quite possibly be life-changing for fear that we are going to be the only one out there believing we are too slow, not good enough, the outsider… For me, knowing that everyone else has these same doubts and negative voices in their head, makes me feel a lot less ridiculous, and more likely to take that leap of faith in the safe knowledge that others are doing the same. That’s a nice thing to know, a nice feeling, that—
we are not alone.
When it comes to running as part of a squad; it is fair to say, that regardless of how long one has belonged to said group, each individual is there to focus on their own training pursuits and solo endeavours. Yes we are there to provide support to one-another, to encourage each-other, however, whilst we are running an effort at whatever pace that may be for each of us, the last thing going through our minds is what the person next to us is doing; how they look when they run, what pace they are running at, whether we are likely to form a strong relationship with them, or just a casual mate-ship. We are far too consumed worrying about ourselves!
If this then is the truth, why do we worry so much about what others may think?
*Studies show (link is external) that we consistently overestimate how much, and how badly, others think about us and our failings. An unfortunate consequence of this is that we are far more inhibited and far less spontaneous and joyful than we could be. Source: Pixabay

So then; what do we do? What is the all empowering answer to this predicament we so often find ourselves in? I am not a psychologist, I don’t have the answer; all I hope to do is stir some thoughts and feelings within you so that you may, in time, come to an agreement within your head and your heart on how best to deal with this very real issue.
What I can offer is some comfort in extending to you the compilation of comments to our prompt on social media that we are all being held hostage by the similar fears and doubts of embarrassment and expectations that we put on ourselves.
Our community of runners, not only posted their fears, but also responded to those of others, with some sound and sage advice, warmth, and understanding…
* ‘We will never judge you’
* ‘The fear is real, but the reality is never as bad as we fear’
* ‘Do it—Everyone is welcoming and you will not regret it’
* ‘Take a leap of faith…’
* ‘Everyone is in their own little pain-cave out there regardless of speed. I know I don’t have the energy to do anything but get through the next interval, let alone worry about what others are doing.’
* ‘I’ve never finished a session and though “Gee I wish I had skipped that one”! But when I do miss one, I’m always regretting it…’
* ‘I soon realized that you get out of it what you put in. Everyone has different levels and skills, but you come together to practice your craft with like-minded people in a supportive environment.’
* ‘I actually thought I had to ‘get better’ before I joined, when really; you get better once you join!’




Meet Coach Steve

Steve Rosel – Assistant Coach and Gen Runner


Steve Rosel is a Qualified Level 1 Athletics Coach who has been focused on his running career since his late twenties. His passion for all things active and fun radiates through his every pore and is infectious! Steve is not only a talented runner and enthusiastic supporter of Generation Run, but also the Manager of Active Feet in Heathmont; where his extensive knowledge of all things footwear and his passion for running collide and extend far beyond his daily employment. Steve is the perfect go-to-person for all your running footwear queries – he will happily talk all day about your shoes and running goals!

Steve’s aim for his running has always been to keep fit, to enjoy his running, to challenge himself and to help and encourage others to do the same. He has competed in many road and trail races, both interstate and internationally. The first few months of 2016 has seen Steve complete his first Ultra Trail Marathon at Two Bays 56km and also run a Half Marathon PB on the road at Geelong Half Marathon.

If Steve isn’t coaching at Generation Run he is sure to be training with us – don’t hesitate to grab him between breaths for a training tip, running shoe query or simply a chat!


Gen Run & The Maroondah Runners Club

Exciting News!
It is with great pleasure that I can now inform you all of our partnership with Maroondah City Council this year! Following on from the success of the four free community training sessions that were held at Croydon Athletics Track in the lead up to the 2015 Run Maroondah Fun Run Event, we will now be holding monthly sessions in 2016 with our first session kicking off next Wednesday 13th January at the Croydon Athletics Track/Tarralla Creek trail.
Once a month, I will be coaching these safe and inclusive running sessions. These free sessions will start at 6.30 pm and run for approximately one hour. Participants are not required to enter Run Maroondah 2016 or attend all sessions and children under 12 years of age who are participating in the sessions must be accompanied by an adult at all times. During daylight savings, the sessions will be held out on the bike/walking paths of Tarralla Creek, Ringwood Lake and Dandenong Creek Trails, then moving to the Croydon Athletics Track under lights for the darker months.
I would love to see our Gen Runners get involved in these sessions as a supplement to your current program where it suits. Don’t forget to tell your friends!

Session details are as follows:

Session One: Wednesday 13th January 2016, Croydon Athletics Track – 2km & 4km Time Trial
First session ‘Meet and Greet’, warm-up on track then out onto Tarralla Creek Trail – exactly 2km loop from track to turn around,145.283859/-37.808644,145.2763553/@-37.806059,145.2766765,16z/data=!4m2!4m1!3e2

Session Two: Wednesday 10th February 2016, Ringwood Lake – 1km Timed Reps x 1-5
Warm-up at lake on paths.
Exactly 1km loop,145.2353313/-37.8137916,145.2404155/@-37.8127849,145.2361145,17z/data=!4m2!4m1!3e2
Session Three: Wednesday 9th March 2016, H.E Parker – 5km Time Trial
Warm-up on oval then out onto Dandenong Creek Trail – exactly 5km loop,145.2302112/HE+Parker+Reserve+Tennis+Club,+154+Heathmont+Rd,+Heathmont+VIC+3135/@-37.8395341,145.2339662,15z/data=!4m9!4m8!1m0!1m5!1m1!1s0x6ad63b95fe2a4475:0x45bd56be9c08e98d!2m2!1d145.253538!2d-37.836047!3e2

Session Four: Wednesday 13th April 2016, Croydon Athletics Track
Coached Interval / Sprints / Fartlek Session

Session Five: Wednesday 11th May 2016, Croydon Athletics Track
Coached Interval / Sprints / Fartlek Session

Session Six: Wednesday 8th June 2016, Croydon Athletics Track
Coached Interval / Sprints / Fartlek Session

Session Seven: Wednesday 13th July 2016, Croydon Athletics Track
Coached Interval / Sprints / Fartlek Session

Session Eight: Wednesday 10th August 2016, Croydon Athletics Track
Coached Interval / Sprints / Fartlek Session

Session Nine: Wednesday 14th September 2016, Croydon Athletics Track
Time Trial on track – 3km, 5km, 7km

Hope to see you there, 

Gen Run News, Uncategorized

2016 – Year of the Monkey!

Monkeys over Sheep any-day….

Let’s be honest – sheep are not known for being a highly intelligent species! They are likely to follow each-other over the side of a cliff rather than contemplate the consequences of their actions! Now monkeys however…smarter than some humans one could say! Speaking for myself, I seem to have great years (as far as my running career goes) on the even numbered years, and am destined to be plagued by injuries on the odd numbered years! Put 2015 together with the not-so-smart ‘Year of the Sheep’, and let’s just say, there have been times I too felt like hurling myself over the cliff with the flock!!! So onward and upward into 2016 we go! An even numbered year + monkeys = Happy Running and no injuries! Emoji I will be out of the Moon-boot (of doom!) for good on Wednesday, never to be seen again!!! Though it will still be a while before you all see me running again, I’ll be on my way to returning to the activity that I fell in love with just over 5 years ago now.

What’s next?
In the meantime there are so many exciting events coming up for our Gen Runners that you have been training hard for and I am so excited to see the outcome of this on your race days! Feel free to come on down to St Kilda next Sunday to cheer on Siobhan, Steve and Ryan as they compete in the Gatorade Series Triathlon Event. This will be Steve’s first triathlon and Siobhan’s second, and is guaranteed to be a terrific event to spectate! The following Sunday we have a significant group of runners heading down to Dromana and Cape Schank to compete in the Two Bays Trail Run in both the 23km and 56km ultra races. This is such a beautifully spectacular destination and well worth the drive if you are free on the day – I know our runners will appreciate all the support they can get on the day, as this race is not only scenic but also fairly tough! Then we are straight in to Australia Day and the fun to be had at the Australia Day Rosebud Fun Run (another of my favorites!) – there is still time to enter the 5km or 10km distances. The courses are flat, fast, easy under foot and scenic as it follows the Bay Trail from Safety Beach to Rosebud. There are frequent buses available to catch for the return trip back to your car after a rest and some well earned breakfast, and why not stay down on the coast for the day and have a swim and sun-bake to cool down and recover?! Emoji So much to do and this is only January!!!
‘Generation Run’ provides structured and coached running training sessions for our members. We are a running squad, but we are so much more than that. Many of our Gen Runners also participate in cycling, triathlons, swimming, paddle-boarding, walking, horse-riding and a myriad of other sports and activities. They attend squad training to full-fill the ‘running’ component of their training and to socialize with their fellow athletes. Just because you are a runner does not mean that you can only exclusively be a runner! The diversity of our athletes in age, ability and interests is what makes Gen Run unique and in my opinion – the best and most inclusive ‘Running Squad’ around! It has been great to see families becoming more and more involved in Gen Run – wives, husbands, children, Aunties, second cousins twice removed! The fact is that we cater for all generations. If you have a friend or family member entertaining the notion of starting or returning to running, bring them along to training. I love meeting new people and watch them as they realize it’s not half as scary as they anticipated, and they’re not the slowest runner, or the oldest runner! Emoji
Park-run Queen!
A MASSIVE CONGRATULATIONS to Sally who completed her 70th Parkrun yesterday at Lilydale Lake! This equates to 350km of running around the lake and a tremendous efforts!
The Bare Minimum!
Yesterday also saw some great results in the Portsea Twilight:
4km Run:
Kirsty – 17:45 – 5th female overall. Kirsty also raced in the ‘Undie Run’ – a 100m dash, much to horror of her young daughter who thought it very inappropriate that anyone should see her Mum in her underwear!
8km Run:
Kevin – 36:40
Jason – 46:39
Refuel Right
Clif Bars are on order and mixed boxes of 12 will soon be available. Because we buy in bulk the prices are cheaper than retail stores like Anaconda and cycle shops. There are about a dozen different brands of vegan energy bars on the market with Clif Bar being the most popular. They are cheap, made largely from organic ingredients, and are bulky enough to be a substantial snack. My two favorite flavors are Crunchy Peanut Butter and Oatmeal Raisin & Walnut – however we are now able to order some new flavors and I am keen to try the Chocolate Brownie, Coconut Choc Chip, Peanut Toffee Buzz and Apricot bars! Please let me know if you would like a box and how many, and I will make sure I bring them along to training for you.
In case you needed prompting! 
January Training resumes on Monday – HAPPY RUNNING! Emoji
See you at training!
Coach Bec Emoji

Melbourne Marathon – Run and Won!

There is something to be said for running 42.198km and joining that collaboration of slightly crazy but truly dedicated runners we call ‘Marathoners’. Today, two of our Gen Run Squad did just that; and to those who are within this unique circle, we know exactly how you are feeling, and words just cannot do justice. Kevin and Garry can, from this day forward, call themselves Marathoners, and in that there is so much pride and a learning about yourself that I feel can only come from putting one foot in-front of the other for a grueling 42kms. Kudos to you boys – what a run!

From start to finish, today was certainly about friendship and support. With runners encouraging each-other out there on course, squad members who weren’t running but came along to cheer and high-five (with some awesome signage to bring a smile to a weary face!) and all the well wishes, comments and posts on Facebook from friends, family and running buddies not only today but in the lead up to today’s event brought such a sense of community and involvement that really harnesses the spirit of running and the ethos of Generation Run.

To say I am proud of each and every one of you is a massive understatement! Regardless of what distance you ran, how fast you ran it, or whether you reached your target time or not, you are all faster than the people on the couch, and are a credit and inspiration, not only your yourselves, but to all those around you, who, whether they run or not, will agree that you did a bloody good job out there today! You didn’t give up, you didn’t let those negative voices in your head get the better of you, and you didn’t – through vomiting, chafing, cramping and pure fatigue – stop!

So the results are in:-


Chris Burton – 3:38:23, Garry Elsum – 3:48:09, Kirsty Ham – 3:48:32, Sarah McWilliams – 3:49:32, Lisa Fleming – 3:53:40, Kevin Burns – 3:55:44

Half Marathoners:

Alex Brauneis – 1:32:51, Siobhan Hungerford-Gerth – 1:40:30, Bronwyn Grass – 2:02:12, Sally Morris – 3:19:12

10km Runners:

Hannah Easton – 43:33, Matt Sullivan – 46:02, Dani Hart – 51:00

5.7km Runners:

Lachlan Finn – 22:10, Rhonda Cook – 36:56, Terri Baldwin – 37:36, Brigitte Jung – 41:21

There were many more runners out there today who are associated with Generation Run in one way or another and I congratulate you all on your spectacular races today. The lovely thing about Gen Run is the fact that it’s members stretch far further than those who we see at training; but moreover, those who follow our Facebook page and website, who recognize us at Parkrun, and at other races throughout the year, those who train with other groups like the DTR’s, LTR’s, TXR’s, Knox Road Runners and Running In The Burbs and cross our paths from time to time, or know us through our partners Active Feet and Bayswater Foot and Ankle Clinic. I certainly recognized many many faces out there today, too many to mention, but no less deserving of praise.

And so we conclude another highly successful Melbourne Marathon Festival. We push on to recovery, to training and to getting out there to race, or simply run, another day.

Lisa mara Hannah Rhonda&Brigitte Siobhan, Terry and Dad Sarah Mara Signs

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