Tuesday, November 6, 2018

Saturday Session, RSVP to the xmas party, Vote now for Runners Runner

Saturday Session

When: Saturday 10th December

Where: Meet in the car park opposite the UQ Sports Athletic Centre, Sir William Macgregor Drive, University of Queensland

Time: 6am - 7:30am

What: Options. 6am go for a long warm up/long run, then St Lucia Park Run which leaves from alongside the Aquatic Centre car parks.
6am go for a long run only.
7am join the crew for a fast park run then breaky.

Cost: free

Breaky at Saint Lucy's Cafe.  Next to the pro tennis shop at the tennis courts.

Vote for your Runners Runner this 2018

When you vote, think of someone in the club who has inspired you, makes you want to keep running, makes you look forward to seeing them at the nest run or event.


Come on guys, we only have 6 votes so far. Make it count.

We will announce the winner of the fine trophy (mug) at the xmas party on 17 November at 5pm.
We will also be announcing the winners of the Most Consistent, and Most Improved runners.

Party Reminder

Combined birthday and christmas part for BRS.

When:  Saturday 17th November

Time: 3pm - 6pm

Where: Carl's Cellar Door, Cafe and Wine Bar.
            22 Wyandra St, Newstead

What:  Carl's is part of City Winery Brisbane which is a micro-brewery based right here in the city of Brisbane.  Gerler is the brand name of the wine they produce.

It holds a special place in my mine and Renae's heart as it is the love child of my  Brother in Law and Sisters dream for many years.  Finally they have found partners who share their passion and have produced some beautiful wines and a cool, funky space to drink them.  I would like to share this with my other large family, Brisbane Run Squad.

Join us for a special wine tasting from 3pm - 4pm, hosted by Dave (wine maker and my brother in law), followed by some more partying and food until 6pm.

Don't want to taste wine (weirdo's), that's ok.  Arrive at 4pm for the party.

Bring the kids!  There is a space out the back of the bar for the kids to play safely and securely.  We can get a supervisor rotation going.

Cost: $25 pp for the wine tasting 3pm - 4pm.  Includes tasting Gerler wines accompanied                         by smaller bites.
         $20 pp 4pm - 6pm includes more substantial bites and a cash bar.
         Combined will cost $45 pp. 

Afterwards we can send the kids home and continue on with the party.

Hope to see you all there.

Please RSVP by 10th November via email info@brisbanerunsquad.com or SMS
0447578200 or 0447578205.  Please reply with yes or no to wine tasting.  I will then sent you and invoice.

Thursday, November 1, 2018

Saturday Session and some remiders

Saturday Session

When: Saturday 3rd November

Where: Meet at the Rotunda, New Farm Park

Time: 6am - 7:30am

What: Options. 6am go for a long warm up/long run, then New Farm Park Run which leaves from very near the meeting point at 7am

Cost: free

Breaky at the Jan Power Markets afterwards.  Plenty of options.

Vote Now

Don't forget to have your say this year.

Don't forget to RSVP ti the xmas party and wine tasting.

It is that time of the year again for us as a squad to vote.

Vote for your Runners Runner this 2018.

When you vote, think of someone in the club who has inspired you, makes you want to keep running, makes you look forward to seeing them at the nest run or event.


Come on guys, we only have 4 votes so far. Make it count.

We will announce the winner of the fine trophy (mug) at the xmas party on 17 November.

Happy Runnning

BRS Coaches

Wednesday, October 24, 2018

Saturday Session, Vote now and Coops' Corner

Saturday Session

When: Saturday 27th October

Time6am - 7:30am

Where: Meet at the steps near South Beach Social (Previously Southbank Surf Club), Southbank

What:  Long Run.
            Long Run then Park Run
            Just Park Run
            Just Breakfast
            The choices are endless.

Cost: Free, no refreshments sorry BYO

And, of course coffee and breaky after.

Vote Now

It is that time of the year again for us as a squad to vote.

Vote for your Runners Runner this 2018.

When you vote, think of someone in the club who has inspired you, makes you want to keep running, makes you look forward to seeing them at the nest run or event.

Email you vote to info@brisbanerunsquad.com.au.

We will announce the winner of the fine trophy (mug) at the xmas party on 17 November.
Coops' Corner

Pondering motivation: The chicken or the egg?

I was sitting at the park the other day, holding Winnie while the girls played. I sat and watched all the kids, dozens of them running around. Despite the alarming rates of childhood obesity, kids do love to run. Racing to the slide, chasing each other,  running after a ball... In fact, I spend half my working life telling kids to “stop running!!!!!!!!!” Yet, ask them to run for fitness, be it laps of the oval or cross country training and most will resist. Why?

It got me thinking. Kids run for fun. When they run, it is because the act of running itself is the sole purpose. It isn’t the preparation for something. I like to run (no surprises there guys) but I have struggled with motivation this winter. Outside factors (baby and work being the main two) affected time on my feet. That in turn affected my form. I wasn’t racing. So I didn’t feel like running. Running had become a means to an end. The end being running well and performing well. I was waiting on running well again to motivate me to get out and run more. Lets face it, running IS more enjoyable when we feel good.

So... I forced a change in mindset. I decided that going for a run everyday (yes everyday!!) was going to be my purpose. Not to get better. Not to race. But to run. I dropped any type of program, and had no plans as to how far, or how fast any run would be. I would let the ‘feel' of the day decide. I still used a watch, but did not look at it while running. And I deliberately hit the trails regularly where any preconceived plans of pace or splits are gone.

It worked! Not straight away I must admit. A few runs I pushed myself out the door. But on those days I told myself “It's only 20 minutes.” Some of those day were only 20 minutes, and some turned into an hour as once I got out there I felt great!

So why the ramble??? Don't wait to feel good to get running. Get running and you will feel good. Make it habit. Turn “Will I run today?" into “When will I run today?”. And while making running a habit is the goal, be flexible as to when you run. If you always run in the arvo (as I always have) it can throw you out when life gets in the way. I'm forcing myself to ‘like' 5 am runs (even if my stomach doesn't). I started running at 9 or 10am on weekends if that is what worked in a busy schedule. Currently,  I think I have missed 3 days since my epiphany 6 weeks ago.

Make running in your life the means to its own end.

Yours in Blue and White
Coops

Happy Running

BRS COACHES

Thursday, October 18, 2018

Saturday Session and Xmas Party.

Saturday Session

As advertised last week we will go ahead with our trail and Park run session.

When: Saturday 20th October

Time6am - 7:30am

Where: Underwood Park, Underwood Road, Priestdale.  Please meet at the start of Underwood                   Parkrun.

What:  6am - 7am: Trail run in Daisy Hill Forest
            7am: Underwood Park Run
            or
            6am - 7:30am: Trail Run only

Cost: Free, no refreshments sorry.  BYO

Breaky to follow.

Party Time!!!

Yes it is that time of the year again.  How quickly it comes around.

Combined birthday and christmas part for BRS.

I know you all saved the date, so there are no excuses.

When:  Saturday 17th November

Time: 3pm - 6pm

Where: Carl's Cellar Door, Cafe and Wine Bar.
            22 Wyandra St, Newstead

What:  Carl's is part of City Winery Brisbane which is a micro-brewery based right here in the city of Brisbane.  Gerler is the brand name of the wine they produce.

It holds a special place in my mine and Renae's heart as it is the love child of my  Brother in Law and Sisters dream for many years.  Finally they have found partners who share their passion and have produced some beautiful wines and a cool, funky space to drink them.  I would like to share this with my other large family, Brisbane Run Squad.

Join us for a special wine tasting from 3pm - 4pm, hosted by Dave (wine maker and my brother in law), followed by some more partying and food until 6pm.

Don't want to taste wine (weirdo's), that's ok.  Arrive at 4pm for the party.

Bring the kids!  There is a space out the back of the bar for the kids to play safely and securely.  We can get a supervisor rotation going.

Cost: $25 pp for the wine tasting 3pm - 4pm.  Includes tasting Gerler wines accompanied               with smaller bites.
         $20 pp 4pm - 6pm includes more substantial bites and a cash bar.
         Combined will cost $45 pp. 

Afterwards we can send the kids home and continue on with the party.

Hope to see you all there.

Please RSVP by 10th November via email info@brisbanerunsquad.com or SMS
0447578200 or 0447578205.  Please reply with yes or no to wine tasting.  I will then sent you and invoice.

Happy Running

BRS Coaches


Thursday, October 11, 2018

Saturday Session and Next Saturday Session, and a Save the Date

Saturday's Sessions

1. 
When: Saturday 13th October

Time6am - 7:30am

Where: Meet at the steps near South Beach Social (Previously Southbank Surf Club), Southbank

What:  Long Run.
            Long Run then Park Run
            Just Park Run
            Just Breakfast
            The choices are endless.

Cost: $2

And, of course coffee and breaky after.

2.
When: Saturday 20th October

Time6am - 7:30am

Where: Underwood Park, Underwood Road, Priestdale

What:  6am - 7am: Trail run in Daisy Hill Forest
            7am: Underwood Park Run
            or
            6am - 7:30am: Trail Run only

Cost: $2

Breaky to follow.

Save the Date

What for? You may ask........

BRS birthday and Christmas Party.  Of Course!

When: Saturday 17th November, afternoon through to evening.

Where: I've got my eye on a place, don't worry.

What: I've got an awesome plan, don't worry!

All the details will be announced closer to the date when everything has been confirmed.  But, it is looking good.

Happy Running

BRS Coaches


Wednesday, September 19, 2018

Saturday Session

When: Saturday 22nd September

Where: Meet at Captain Burke Park

Time: 6am - 7:30am

What: If you have been following the Beach to Brother trainin program, 1.5hr long run.
           If not, still a 1.5hr long run.
           From this start loction we can run over the Storey Bridge to get some last hill trining                         in, out to New Farm Park and include a couple of Ivory Lane laps.  This Lane is at a                        12.5% incline, so not quite the 15% we will expect at Beach to Brother, but pretty                               close and good to get an idea of what we are in for.

Matt L will be there at 6am.
Renae will be going for a run at 7:30am if anyone can't get out of bed in time for the 6am.

Cost: $2 for refreshments after
Followed by breakfast and coffee of course.  

Coop's Corner

Riddle me this… Riddle me that…

Intervals, long runs, hills, threshold, fartlek not to mention easy runs or recovery days. How do you fit it all in a week? Answering this question requires double runs (2 runs a day) and weekly mileage that exceeds 100 km a week. Now I have some friends (crazy people) that do this week in week out with ease. But that isn’t most of us. So let’s look at how you can achieve some variety in your running, reap the success, and still have a balance that enables you to live a life without running shoes on!

One approach that has become popular of late is the 80/20 approach to running. This way of running says that 80% of you weekly running should be at sub maximal/aerobic level. This level builds base fitness as well as being a safe zone that is less likely to cause injury. 20% is dedicated to running that is anaerobic #lactic acid! Using this method of training requires you to have a really good understanding of your body, your pace, and your perceived effort. A tempo run (that is aerobic) can quickly turn into anaerobic if you don’t watch it.

Another approach is simple. When you run, you run hard. This approach was successful for a lot of Australian runners in the 60s and 70s. But can lead to burn out and injury!!

An article I read in R4YL magazine a few months ago really hit a cord with me. This coach also uses an 80/20 philosophy when coaching his athletes, but his parameters are not about effort. Instead he says 80% of your training each week should be consistent and predictable #breadandbutter. The other 20% is dedicated to doing something different, some variety so you don’t get bored with the same weekly timetable. This brings me to the answer to the riddle.

I am basing this on a runner who does 4 runs a week. Your long run, interval work and an easy run are your bread and butter. These are done every week. This leaves one run left to rotate around, swapping between threshold runs, fartlek or hill reps and varying it over 3 week cycle. Call these your power balls!!! If you do 5 runs a week, then add in another easy run of a different distance or pick up another of the power balls. IMPORTANT NOTE – If you are in race week then something has to give. Try moving you long run into the week (but maybe not as long as usual) and your race will be your power ball!!

Do up a timetable and have a play around.

Until next time….
Yours in blue and white.
Coops

Happy Running
BRS Coaches

Thursday, September 13, 2018

Saturday Session and Info Session

Saturday Session

IT'S A FREE FOR ALL!!!!

We have been doing some asking around as to what everyone wants to do this weekend.  I think I have received a different answer from everyone.

So.....

Officially:

When: Saturday 15th September

Time6am - 7:30am

Where: Meet at the steps near South Beach Social (Previously Southbank Surf Club), Southbank

What:  There will be no official coaches or run leaders there.  So, please yourself.  I am sure there will be others there looking for a nice long run with friends.

Cost: Free. 

And, of course coffee and breaky after.

Unofficially:

Please use the messenger group on facebook to talk to each other about options.  You may want to do a trail run, or a beach run, or just get together for a coffee.  It's up to you.

Monday Night On Tour Info Session

When: Monday 17th September

Time: 5:30pm - 6:30pm run, 
          6:30pm - 7:30pm On tour dinner and info session

Where: The Ship Inn, Southbank

What:  We are getting very close to our On Tour expedition down to Port Macquarie.  We wanted to go over some itineraries, including the road trip, hand out shirts and tie off any loose ends we may have with the accommodation or the race.
Plus, let's get excited!!!!  Dinner, drinks and chats about our upcoming adventure.

We would love to see everyone coming with us to Port Macquarie.  This session and the dinner is also open to any other BRSer who wants to come along and have a run. I must warn you however,  you will be super jealous of our On Tour Trip

P.S.  Don't forget to pre-order  and pay for your dinner before the run.

Happy Running

BRS Coaches