Thursday, March 10, 2016

BRS On Tour Info Sheet & Form + this Weekend!

Find out more about our Wednesday Michael Shelley Session

This week we did one of Michael Shelley's favourite sessions. We all got through 8 2/3 reps, which was fantastic! The 1000s got through 10!

A fantastic session to do with a group for a little competition or by yourself to help with motivation. The small 3 minute goals are fantastic to give you regular goals with active recovery.


Michael Shelley, 3min reps

Michael Shelley may have burst to prominence in winning the Commonwealth Games marathon in Glasgow, but he’s been at the forefront of athletics in Australia for a long time. As a 20-year-old he ran 3:39.90 for 1500m and he made his first world cross country senior team in 2004. By 2008 he’d moved up in distance running 28:08.96 at Melbourne’s Zatopek meeting, and the following year he won the City to Surf in a slick 41.02. Since then road races have been more his go.
He placed 16th at the London Olympic marathon and is looking forward to running the London Marathon on the 26th of April.

Michael’s session

8 to 10 by 3-minute reps with 1min recovery. After each 3min rep, he does a slow jog recovery for a minute before returning where he came from. The main part of the session takes 35-40 minutes to complete. Obviously it is preceded by a warm-up and warm down.
The background
Michael usually does the session on Tuesday night at Coombabah nature reserve on the Gold Coast. The session was devised for Michael by coach Dick Telford and the section Michael chooses is relatively flat on a fairly even dirt trail. 

Michael says:

“It’s similar to a kilometre on the track, but it’s different scenery and I’m not running around in circles. I used to do a fair bit on the track, but now I enjoy running on trails. I try and get back to the same spot each time, which is challenging in itself, especially given you only have one-minute recovery between each one.  The distance doesn’t really matter, as long as I am getting to the same point each time. It’s a good race-pace training session. It is also a really good session to help build fitness."

Michael’s suggestion for other runners

I wouldn’t recommend doing it during the week leading into a marathon. By then you should be in taper mode. It is a session that anyone can do, but if you are moderately fit, then I suggest you work your way into it by doing 4-5 of the reps and then gradually increasing it to 8? 
Nailed it BRS!!!!
Saturday Session
As posted on Facebook during the week, this Saturday is 'Earn your Icecream Sandwich' Session. 

Join us this Saturday for
My Plate Clean Treats is setting up a Pop Up icecream shop at Newstead!
So let's take advantage and join us for some hard work, fun, and deliciousness!
When: This Saturday 12th March
Where: New Farm Park Rotunda
6am - 1 hour run
7am - 1 hour strength
8:15am - Jan Power, New Farm Markets
10am - Pop Up Icecream Shop, 1 Ella Street Newstead!
Can't join us for all 4 events??? Pop along whenever you can to say hi!
Bring your friends, family, kids!! 
We hope to see you there.

BRS On Tour - Warwick Information Sheet & Form

To recap, we have set our sights on May 2016, heading to Warwick for a mini BRS On Tour. 
5 events....2 days......42.2km! Yes the Warwick Pentath-run
When: Saturday 21 and Sunday 22 May 2016
Where: Warwick, QLD (2 hr south-west of Brisbane)
Race 1: 21km (Sat)
Race 2: cross country 4.6 (Sat)
Race 3: 5km (Sat)
Race 4: 10km assent (Sun)
Race 5: 1500m (Sun)

You can enter 1, 2, or as many as you like!

A BRS Information Sheet is now available for you to complete. We would like you to complete the BRS On Tour Form specify if are are keen to join us for dinners/celebrations, and what your uniform preference is! Please fill it in as before 1st April for uniform orders! 

Prep Session Sunday!
As per the BRS Calendar, this Sunday is the start of double sessions in preparation for BRS On Tour - Warwick Pentath-Run. 
Brisbane Road Runners (Community)
Great opportunity for a Saturday BRS and Sunday Road Runners session in preparation for Warwick Pentath-Run.

It's only $5 for members & $10 for non-members.

Options: 2k, 5k, 10k, 20k & 25k

Check out their website for more details 

Happy Running
Renae & Matt

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