Wednesday, April 8, 2015

Saturday, April Inspiration & Gold Coast Marathon Entries

Saturday Session

As I mentioned a few weeks ago, we are now doing only 1 Strength and Conditioning session a month to guide you through the program and appropriate technique for you to then complete the program in your own time. 

Remember, we suggest you complete the monthly program, twice a week or three times a fortnight to really reap the benefits, to improve your running, and to help you stay injury free! 

When: Saturday 11th April
Time: 6am-7:30am
Where: Captain Burke Park, Story Bridge Kangaroo Point 
Cost: Great value only $2 for members, $4 non-members. 
What: 1.5 hours of running and weights  ............if you are keen for a long run, meet us there and see who is keen to join you. 

Breaky/coffee afterwards. 

S&C Program Recap:

Come along and learn how to perform each exercise correctly, plus get a great running workout that will not only improve your overall fitness and strength but will improve your running as well.

Weight will be used for these sessions, so, can you please bring your own set of dumbbells. If you are unsure of the amount of weight to bring here is a simple test:

You will want 40% of your max single rep bicep curl. To do this do a standing bicep curl using a weight heavy enough to only perform 1 rep. You will want 40% of this weight. Eg: I lift 30kg so I will be using a set of 12kg weights. Renae lifts 12kg, so she will be using a set of 4kg weights. If you are still unsure, use what you use during pump.classes. You can also use elastic therabands if you have them. You only need one set of weights for all exercises (e.g. 2 x ?kg dumbbells). As you get stronger, you will need to increase your weights, so if possible buy a set or dumbbells where you can add weights! 

We welcome members and non-members, runners and walkers or those recovering from running injuries. We are happy to adapt exercises where required. 

April Inspiration

Michael K inspired us in February by his story of how running has changed his life. In March, Michelle inspired us to always make time for ourselves and the positive impact then can have on the rest of your life.

Both of them have inspired us and received a complimentary 1 hour remedial massage! 

 So......would you like to be our April guest blogger?  

Think about 
- your life before running, how you got into running, what kept you running, any new views on running/exercise
·         How did running positively impact your life 
·         How BRS help to get you, keep you, motivate you to run (hopefully we did!!)
·         If you could offer one piece of inspiration/advice - like a one liner to people out there to motivate them to start, continue, come back to running what would it be? 

We would love to hear from you! Email to be our April inspiration. 

Uniforms are in!!

See us at on Saturday to collect your order.
Remember, we have spare visors for only $30 each! see us at training with cash for those!

Gold Coast Marathon Entries

With less then 100 days to go until the Gold Coast Marathon, its time to enter and SAVE

We have a team as always as it is one of our biggest events of the year!

Remember if you enter as part of the BRS team you get:
1. 10% off your entry
2. motivation and accountability to get fit and have fun together!


*NOTE: if you enter as part of the team and payment is not received by Friday 24 April 2015 your entry will be deleted

STEP BY STEP Instructions available here

Team NAME: Brisbane Run Squad
Team CODE: BRS13

Happy Running
Renae & Matt

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