Thursday, July 28, 2011
Don't forget for the next 6 weeks up until and including 10th September, we have a long run on Saturday mornings.
Where: New Farm Park Rotunda
What: 50mins BRS run + 50mins B2B run
See you there!!
Hill Session Preparation & Recovery Tips
With the introduction of a hill session every week for the next 9 weeks as we prepare for B2B and Cook Islands, a few tips for preparing & recovering from Hill sessions
1. Strength Training all year round:
I highly recommend on-going and consistent strength training is added to your annual running routine. Weights, Pilates, Yoga, even cycling can help to keep your legs strong and powerful so when you hit the hill sets, your legs are well prepared.
2. Iliotibial band - keep on top of stretching and loosening.
The common ITB syndrome which is the superficial thickening of tissue on the outside of the thigh, extending from the outside of the pelvis, over the hip and knee, and inserting just below the knee. The band is crucial to stabilizing the knee during running so as you can imagine, if you don't have an ITB maintenance program you are bound to have issues.
In particular, hill running, down hill can increase the prevalence of ITB issues resulting in sore knees. Invest in a foam roller or 'spikey' ball to regularly loosen you TFL Tensor fasciae latae muscle and ITB. Of course regular massage will also help
3. Calf Stretching
Starting to get sore achilles from the hill work and sprints? It could be from tight calves, when your calves are excessively tight, this can put strain on the achilles and make it sore.
Try stretching your calves every day, and ladies, stay away from those stilettos.
Start to get on top of the above and you too soon will learn to LOVE hills!!
Bring them on
Renae & Matt
Tuesday, July 19, 2011
1. Photo must feature Mizuno Shoes, Mizuno apparel or BRS uniform
2. Photo can be quirky, amazing, adventurous, peaceful, arty,interesting, simply just a great shot
3. You consent to your photo being sent to Mizuno/BRS for potential marketing use
4. You must be a BRS member
Mizuno sponsorship team
1st Mizuno Pack Mizuno Shoes, Hat, T-shirt valued over $300
2nd BRS Pack2 x months free training BRS Mugvalued over $100
3rd Bottle Springvale wine - famous Tasmanian Chardonnay
Get your entries in by 2nd December 2011
Don’t forget your BRS shirt or Mizuno shoes these holidays!!
P.S. SATURDAY SESSIONS - want to keep those K's in the legs?? Meet for a long run before B2B on Saturday, 6:30am New Farm Rotunda, then B2B Saturday session! c u there
Renae & Matt
Sunday, July 10, 2011
August: Brisbane Marathon Festival 20th Anniversary
When: Sunday 7th August
Where: starts the Riverstage
What: Anniversary42km, 21km, 10km, 2km
Team Details: Brisbane Run Squad
Discount Code: “S-bnerunsquad00”
Ensure you register the team name “Brisbane Run Squad” in the “Team Field” in the registration form. Type in the team code to apply the 10% discount to your entry.
September: Bridge to Brisbane 10,5km Fun Run
When: Sunday 11 September
Where: Starts Southside of Gateway, Finish Ekka Showgrounds
What: 10km or 5km Fun Run/walk
How: To join our BRS Team, go to. http://www.bridgetobrisbane.com.au/enter-online/
Enter Our Team Number = 24053
*early bird - 5th August, get in quick places are limited this year
September: BRS Cook Islands Trip- Round Rarotonga Road Race
When: 22-28th September
12 of us are embarking on a BRS adventure in the pacific!
How: Spots are still open - to join us email Michelle Henry firstname.lastname@example.org
October: Byron Bay Lighthouse Festival
When: Sunday 16th October
Where: Byron Bay starts and finishes near lighthouse
What: 10km Run, 8km Walk
How: Early bird entry closes on 16 September 2011 at 3pm
Join our Team and receive a further discount, go to: https://spreadsheets.google.com/spreadsheet/viewform?formkey=dHBUTnJYSmdHZW1wc1Y1bExhbUZDRWc6MQ
I am going to get a 3 bedroom apartment. Let me know if you are interested!
Movember: Mousdash 10.5km
When: Sunday 13th Movember
Where: Start Mt Cootha Botanical Gardens
What: 10.5km up and over Mt Cootha, or 5km to Summit
(launching in August)
December: Sherwood Trail Run 2,4,6km
When: Saturday 3rd December
Where: Carpark, in Jolimont St, Sherwood
What: A fun trail run to get into the spirit of the festive season.
BYO BBQ following and $2 donation to run
That is the lead up for the next 6 months!!
Following Bridge to Brisbane Saturday training + Cook Islands, in October we will continue long Saturday runs, but add in Trail running and trail running skills sessions. They are a great way to do long runs in summer as you avoid the exposed roads and summer sun.
I can't wait
Renae & Matt
Sunday, July 3, 2011
CONGRATULATIONS to everybody who participated in the Gold Coast Marathon Festival!
What a weekend. In 2011, we had over BRS runners participating in all events, 2km, 4km, 5km, 10km, 21km, and 42km. For the first event ever we had our very own BRS tent, which was positioned perfectly to cheer on our runners. BRS Man made an appearance, many PBs were won and celebrated, distances run by many for the first time, and to top it off, our very own Claire Lynch featured in her sterling BRS jacket on page 34 of the Sunday Mail!!
With over 50 BRSers completing the event and so many milestones, it is hard to know where to start for the event wrap up. Before I will try to capture the events as best I can.
2km, 4km, 5km
Our little BRS stars, Maddison, Noah, and Mikaela enjoyed the festival atmosphere and the cheering crowd. Noah moved those little legs at an amazing 5.6min/km pace to complete the 4km in 22.52! Maddison completed her 2km under 13mins, and Mikaela our littlest BRSer ran a gutsy 14.45 for her 2km. GREAT work little BRSers!
We adopted Ang as a BRSer for the weekend and she completed the 5km. After only 6 weeks of running, Ang finished it in style!!
20 BRSers completed the 10km and toughed the killer head wind to bring is some smashing times.
Matt S. conquered it coming in sub 40mins, nearly 2 mins faster than his goal time. Coming 21st in the tough mens category of 25-29 is I am sure you agree, a sensational effort
Three of our runners cracked the 5mins/km pace coming in under 50mins. Andrew M, Ben Y and BRS man! well done. Jody, Sally, and Sam C were just pipped at the post by the clock coming in just over 50min pace.
Other grinners included our sub-1 hour runners. These included Shelley J, Emma T, Michelle W, Sam M, and Kathy N. Some great PBs by these ladies and it is great to see Shelley back from injury!
Our other proud BRSers who completed in style, running the whole 10km coming in under 70mins and their goals for the event: Wendy C, Michele W, Rebecca W, Jill M, Lisa P, and Jane H.
Well done to all our 10km runners!
21km - Half Marathon
We had a massive 17 BRSers complete the half-marathon event. Many of these runners were bravely doing a half marathon for the very first time.
Matt W had an outstanding performance, averaging 4.23/km for 21km to come in at 1:32, a great run and awesome time.
Hot on Matt's heels was Michael K with a 1:47min run and three of our runners only missed the sub-1:50mins by a few seconds, Jan G, Carla P, and Stephen M. Two BRS beat the 2hour clock scrapping in by 2-3 mins, Geoff O and Michelle M.
Of our remaining 1/2 marathoners, all were first timers, completed the 21km with great times All should be extremely proud of their runs, most finishing well ahead of their goals. Natalie B, Katrina F, Stacey C, Leah M, Lisa F, Claire L, Deanne B, Irene M, Emma B, and Cindy Y.
A whoppng seven BRSers completed the Gold Coast Marathon 42km event. A marathon is a fantastic running milestone and all 7 of our runners finished the gruelling 42kms and for 4 of them, this was their very first attempt.
Geevan, Michael Y, Peter T, and Peter C set out in the early hours of Sunday to complete their very first marathon. Geevan cracked it at 4hr6mins, Peter C well under 5hrs with 4hr41mins and Peter T scrapping in under 5hr by 2mins! Micheal Yau stepped up to the plate to complete the 42 in just over 5hrs!
Top effort 1st time marathoners!!
Our remaining 3 marathoners stunned themselves by all smashing their goal times.
Melissa F absolutely smashed last year's time by 12mins to come in at 3hrs30mins. Darrell was and should be stoked with his 3hr25min run, his fasted in 24years!!
Both Melissa and Darrel ran the 42km in under 5min pace. I am sure you will agree senational efforts!
Matt C, an inspiration to us all. Matt completed the marathon in a mere 2hrs, 51mins, 4 minutes ahead of his goal time. This placed Matt 66 out of a total 3044 male marathon runners out there yesterday. This is an absolutely amazing effort and a tribute to your dedication and energy for the art of running.
An extremely successful weekend for all involved and a proud weekend for Matt and I. Seeing your faces as you ran past the BRS cheer squad and your smiles after the event just reinforces our passion for coaching and the Brisbane Run Squad, thanks!
Happy Running and well done again
Renae & Matt