Saturday Session
When: Saturday 12th January
Where: meet Southbank Social Stairs
Time: 6am-7:30am
What: Continuing the summer theme.....how about a long run with a swim.....parkrun and a swim....warm up then parkrun and a swim!!
General theme.....RUN then SWIM then COFFEE/BREAKY
Parking: under Southbank in the Southbank Carpark. $2 in after 5am and out before 9am.
Cost: free (note: no drinks or refreshments, but drink taps available)
Coops Corner
New Years Resolutions
Whether you are a ‘resolutioner' or not, a new year is
certainly a great time to think about what running will look like for you in
2019. A fresh start. An empty canvas to paint a new Van Gough master piece (or
perhaps something closer to an abstract Picasso piece?). This week's corner is
a collection of suggestions to get your year started the right way. In no
particular order.
1. 1. Enter. Finish. Celebrate
Some people race more regularly than others. Make 2019 the
year you compete more. Lacing up for a race is great for you in many ways
(whether you are in PB form or not). It is the most reliable marker in the sand
for how you are progressing. Racing is the best type of training; you will
always get more out of yourself being surrounded by 100s – 1000s of like minded
individuals. Sharing that excitement and euphoria of pre-race and post-race
adrenalin with others, especially those in our Blue and White family. And the
grit and determination that is needed to get through the tough ones goes on to
build character that is transferable to other areas of your life. The BRS race
calendar will be shared in the coming weeks. Get out and join us in 2019.
2. 2. Goals, goals, goals
Setting goals (and writing them down) gives you direction. I
like to have a goal for the week, month, 3-6 months and for the year. The short
term ones change as time goes by, and on occasion depending on how they change,
the long term goals change also. Goals can range from an aspirational time for
a distance, the mileage or runs you want to cover weekly or for the year, or a
different event or terrain to try out.
3. 3.Track it
I have a diary for every year dating back to 2010. They live
in my running shorts draw and I often check them for reflection. With Strava,
Garmin Connect, Moves Count etc these days that is less needed, but tracking
your training in some shape and form is important. Including info on how you
felt, who you ran with and where. Any injuries or niggles. All this ‘data'
helps identify patterns or trends to help inform your goal setting. Second to
this, the act of writing your running down is great reflection in itself.
4. 4.Cows Moo Softly
For those out there that are not primary school teachers,
this is the way we helped little ones understand the concept of a ‘fair test'
in Science. In any good experiment you want to change one variable, keep the
rest the same, and measure something. In terms of running in 2019 – change
something but not everything. Do a race you have never done before, try out
some cross training, strength work, hit the trails or do some grass work.
Something to give you some variety. Keep most things the same. Repeat some key
races to judge improvement, stick to BRS sessions and track how you go over
some of the more consistent sessions we do. Measure yourself against your goals
and change if necessary.
5. 5. Don't sweat the small stuff
Everyone has a bad session, or a bad week. Trust the process
that comes from consistent running. This is where the diary, the goals, the competing
are important. Any run, even the bad ones (injury aside) are better than not
running and build cardio, muscle memory, strength and stamina. But consistency
is important. Aim for 3 runs or 4 runs a week and stick to it. This is where
improvement lives.
So what do you all do now? Go out tomorrow and buy a $2
student diary, write your goals in the inside cover and go for a run. Just
kidding. How or what you do is up to you. But whatever you do, lets make 2019 a
great one.
Yours in Blue and white
Coops
Monday Social Run
When: First Monday of every month
Dates being:
Monday 7 January
Monday 4 February
Monday 4 March
Monday 1 April
Monday 6 May
Monday 3 June
Monday 1 July
Monday 5 August
Monday 2 September
Monday 7 October
Monday 4 November
Monday 2 December
What: Saturday session on a Monday. It's all about having a chat and being social, while getting in some great exercise at the same time.
Following each social run, a table will be booked at The Ship Inn for some dinner and drinks.
Cost: $2
Hope to see everyone there.
Happy Running
BRS Coaches
