Public Holiday Training Monday 3 May IS ON - Red Run Practice
Backed by popular demand from last Monday's longer public holiday session, training Monday 3 May will be a 1.5hr session. However, we are making this session the practice Red Run session which was scheduled for Sunday 2 May. Many of you were unavailable this Sunday due to the long weekend, so Sunday's session has been cancelled.
Details for Monday 3 May
When: 4:30pm - 6pm
Where: meet New Farm Park Rotunda
What: This session will be a practice for the Red Run on Sunday 16th May. We will run through the 10km (& 5km) course as the event will be run. The aim of Monday's session is to familiarise yourselves with the course prior to the event. Cost $6 for members $8 non-members. We will then do an extra 20mins of speed work & 10mins of stretching after the completion of the practice 10km.
If you are not planning on doing the Red Run, come along anyway as it will be a great longer run session with some speed work and stretching thrown in. If you can't run 10km, no dramas, we will outline the course so you can still join in by run/walking.
Any questions, please email info@brisbanerunsquad.com.au or phone Renae 0447 578 200 or Matt 0447 578 205.
Happy Running
Renae & Matt
Wednesday, April 28, 2010
Thursday, April 22, 2010
Member Achievements
100km Oxfam Trailwalk Result
On Saturday 17 April, our BRSer Col Neate undertook a massive challenge to walk 100km
from Wheelers Hill to the Yarra Valley as part of Oxfam TRAILWALKER Melbourne 2010.
A record 2924 walkers took part, 950 volunteers worked 7000 hours, and support crews worked day and night to tend to participants’ every need in order to help them continue to walk kilometre after kilometre to the finish line.
Col finished in 25 hours and 50mins - What an effort! He raised over $4000 for a top cause.
"I'm stoked the Oxfam has finished, feet and calves are trashed! 36hours without sleep and massive mental and physical fatigue made for some interesting decision making and conversation!!"
Col is recovering well from his huge achievement, well done Col.
Wednesday's Champions
On Wednesday we tested our much worked on pacing skills to see how far we have come. It was pleasing to see that each of you were getting faster throughout the session compared to 6months ago - showing that you are understanding the importance and tactics around pacing throughout a tough session. Prizes went to the winning team of Matt Cooper and Matt Shepherd who were only 8 seconds out on their 3 circuits, and achieved the 10 second improvements for the second 3 circuits. Well done to all and a great session!
Upcoming Races
Don't forget to register for our upcoming races, in particular the Red Run (www.haemophilia.org.au) coming up on Sunday 16 May and entries are open for joining the BRS Team for the Gold Coast Marathon Events (see Monday19 April blog).
Happy Running
Renae & Matt
On Saturday 17 April, our BRSer Col Neate undertook a massive challenge to walk 100km
from Wheelers Hill to the Yarra Valley as part of Oxfam TRAILWALKER Melbourne 2010.
A record 2924 walkers took part, 950 volunteers worked 7000 hours, and support crews worked day and night to tend to participants’ every need in order to help them continue to walk kilometre after kilometre to the finish line.
Col finished in 25 hours and 50mins - What an effort! He raised over $4000 for a top cause.
"I'm stoked the Oxfam has finished, feet and calves are trashed! 36hours without sleep and massive mental and physical fatigue made for some interesting decision making and conversation!!"
Col is recovering well from his huge achievement, well done Col.
Wednesday's Champions
On Wednesday we tested our much worked on pacing skills to see how far we have come. It was pleasing to see that each of you were getting faster throughout the session compared to 6months ago - showing that you are understanding the importance and tactics around pacing throughout a tough session. Prizes went to the winning team of Matt Cooper and Matt Shepherd who were only 8 seconds out on their 3 circuits, and achieved the 10 second improvements for the second 3 circuits. Well done to all and a great session!
Upcoming Races
Don't forget to register for our upcoming races, in particular the Red Run (www.haemophilia.org.au) coming up on Sunday 16 May and entries are open for joining the BRS Team for the Gold Coast Marathon Events (see Monday19 April blog).
Happy Running
Renae & Matt
Monday, April 19, 2010
Gold Coast Entries & Training Monday 26 April
Gold Coast Marathon Entries - BRS Entry Process
Entries for the 42km marathon, 21km Half marathon, 10, 5, 4, 2km events for the Gold Coast Marathon have officially opened.
We have registered a Brisbane Run Squad Team - which means if you join as a BRS runner you will receive:
• A 10% discount on your entry fee, and
• Opportunities to win great prizes and awards courtesy of MyFun.com.au
To enter into the Brisbane Run Squad team for the 2010 Gold Coast Airport Marathon, please follow the below instructions.
Step 1: Go to www.goldcoastmarathon.com.au
Step 2: Entry Enter Online
Step 3: Click ‘To enter online “CLICK HERE”
Step 4: Are you entering as part of a team ‘I would like to search for an existing team’
Step 5: Click Continue
Step 6: Enter the Brisbane Run Squad and hit the green tick to search and display the team
Step 7: After the search, the team name will appear. Click the green tick next to the team name.
Step 8: In the password section enter BRS2010 and click join.
Step 9: Once the team code is accepted, you then progress through the normal entry steps –
Step 10: Select the event and category and click continue
Step 11: Select specific event category/price and click continue
Step 12: Enter all the personal field and click continue
Step 13: Select any extras/functions and click continue
Step 14: Review the entry (no discount will be displayed, discount calculated when team payment is made) and click Save and Exit
Step 15: Please take note of the reference number.
You are now entered as part of the Brisbane Run Squad team for the 2010 Gold Coast Airport Marathon!
We require a minimum of 20 runners to receive the above discount so please ensure you enter under Brisbane Run Squad as above.
The events will be run over the entire weekend with the 10km run on Saturday 3 July and the 42, 21, 5, 4, 2km events on Sunday 4 July - so why not come along for the weekend and support your fellow BRSers!
Entries for the 42km marathon, 21km Half marathon, 10, 5, 4, 2km events for the Gold Coast Marathon have officially opened.
We have registered a Brisbane Run Squad Team - which means if you join as a BRS runner you will receive:
• A 10% discount on your entry fee, and
• Opportunities to win great prizes and awards courtesy of MyFun.com.au
To enter into the Brisbane Run Squad team for the 2010 Gold Coast Airport Marathon, please follow the below instructions.
Step 1: Go to www.goldcoastmarathon.com.au
Step 2: Entry Enter Online
Step 3: Click ‘To enter online “CLICK HERE”
Step 4: Are you entering as part of a team ‘I would like to search for an existing team’
Step 5: Click Continue
Step 6: Enter the Brisbane Run Squad and hit the green tick to search and display the team
Step 7: After the search, the team name will appear. Click the green tick next to the team name.
Step 8: In the password section enter BRS2010 and click join.
Step 9: Once the team code is accepted, you then progress through the normal entry steps –
Step 10: Select the event and category and click continue
Step 11: Select specific event category/price and click continue
Step 12: Enter all the personal field and click continue
Step 13: Select any extras/functions and click continue
Step 14: Review the entry (no discount will be displayed, discount calculated when team payment is made) and click Save and Exit
Step 15: Please take note of the reference number.
You are now entered as part of the Brisbane Run Squad team for the 2010 Gold Coast Airport Marathon!
We require a minimum of 20 runners to receive the above discount so please ensure you enter under Brisbane Run Squad as above.
The events will be run over the entire weekend with the 10km run on Saturday 3 July and the 42, 21, 5, 4, 2km events on Sunday 4 July - so why not come along for the weekend and support your fellow BRSers!
Monday 26 April Training Time 4:30-6pm
As next Monday 26 April is Anzac day Public Holiday we have the opportunity to start the session earlier and make it 1.5hour in duration. The session will not simply be a 90min long run, so don't be scared off by the extra 30mins. If you come to our 1hr sessions now, you will be fine with the extra time.
When: Public Holiday Monday 26 April
Where: the usual - Ship Inn Southbank
Time: 4:30pm start, 6pm finish
Happy Running
Renae & Matt
Tuesday, April 13, 2010
GC Marathon Entries & Core Session this Saturday
Gold Coast Marathon Entries
Entries for the 42km marathon, 21km Half marathon, 10, 5, 4, 2km events for the Gold Coast Marathon have officially opened.
We have registered a Brisbane Run Squad Team - which means as a BRS runner you will receive:
• A 10% discount on your entry fee, and
• Opportunities to win great prizes and awards courtesy of MyFun.com.au
We are waiting to receive our registration ID and Password to enable you to enter on-line.
We expect to receive this today or tomorrow and will make this information available on the blog as soon as we receive it.
We require a minimum of 20 runners to receive the above discount so please ensure you enter under Brisbane Run Squad when we provide the details.
The events will be run over the entire weekend with the 10km run on Saturday 3 July and the 42, 21, 5, 4, 2km events on Sunday 4 July - so why not come along for the weekend and support your fellow BRSers!
Accommodation is selling out fast, so we would recommend if you plan to stay down for the weekend, jumping on-line and booking a place. Wotif.com.au has accommodation specials already for that weekend (Fri 2 July - Sunday 4 July).
Core Session for Runners this Saturday 7am 17 April
When: This Saturday 17th April
Where: New Farm Park (next to the Rotunda)
Time: 7am - 8am
What to bring: a water bottle and towel
What ability: we will cater for all abilities and strengths (in particular beginners)
Cost: $8 members, $10 non-members
We look forward to seeing you there.
The Benefits of Core Strength for Endurance Runners
Strengthening your core is one of the key ways to avoid running injuries and to improve your running efficiency and performance.
It was evident on Monday night's run that many of you lack strength and power on the hills. Our core strength sessions for runners targets all the key muscles to enhance your stability and power and minimises the risk of running injuiries.
Your Core is NOT simply your abs and lower back -Core stability is the muscles that link the core-abdominal region (trunk or torso) to the shoulder girdle and pelvic region.This means: there are 3 key areas for core stability training.
1. Muscles that stabilise your shoulder blades (scapula)
2. Muscles that stabilise your torso (spine & pelvis)
3. Muscles that stabilise your pelvis
Core strength training is NOT only for body builders and people who want six packs
Most of the muscles are deep within your torso and start from the hip and go right up to the neck and shoulders.
They connect the pelvis, spine and shoulders, when strong they can generate powerful movements with the arms and legs but when an imbalance occurs so can injury. "Core stability is for everyone, more importantly for endurance athletes who perform continuous repetitive movements over long periods of time. "
If you have any questions on the core session or the GC entries, please email us on info@brisbanerunsquad.com.au or see us Wednesday at training.
Happy Running
Renae & Matt
Entries for the 42km marathon, 21km Half marathon, 10, 5, 4, 2km events for the Gold Coast Marathon have officially opened.
We have registered a Brisbane Run Squad Team - which means as a BRS runner you will receive:
• A 10% discount on your entry fee, and
• Opportunities to win great prizes and awards courtesy of MyFun.com.au
We are waiting to receive our registration ID and Password to enable you to enter on-line.
We expect to receive this today or tomorrow and will make this information available on the blog as soon as we receive it.
We require a minimum of 20 runners to receive the above discount so please ensure you enter under Brisbane Run Squad when we provide the details.
The events will be run over the entire weekend with the 10km run on Saturday 3 July and the 42, 21, 5, 4, 2km events on Sunday 4 July - so why not come along for the weekend and support your fellow BRSers!
Accommodation is selling out fast, so we would recommend if you plan to stay down for the weekend, jumping on-line and booking a place. Wotif.com.au has accommodation specials already for that weekend (Fri 2 July - Sunday 4 July).
Core Session for Runners this Saturday 7am 17 April
When: This Saturday 17th April
Where: New Farm Park (next to the Rotunda)
Time: 7am - 8am
What to bring: a water bottle and towel
What ability: we will cater for all abilities and strengths (in particular beginners)
Cost: $8 members, $10 non-members
We look forward to seeing you there.
The Benefits of Core Strength for Endurance Runners
Strengthening your core is one of the key ways to avoid running injuries and to improve your running efficiency and performance.
It was evident on Monday night's run that many of you lack strength and power on the hills. Our core strength sessions for runners targets all the key muscles to enhance your stability and power and minimises the risk of running injuiries.
Your Core is NOT simply your abs and lower back -Core stability is the muscles that link the core-abdominal region (trunk or torso) to the shoulder girdle and pelvic region.This means: there are 3 key areas for core stability training.
1. Muscles that stabilise your shoulder blades (scapula)
2. Muscles that stabilise your torso (spine & pelvis)
3. Muscles that stabilise your pelvis
Core strength training is NOT only for body builders and people who want six packs
Most of the muscles are deep within your torso and start from the hip and go right up to the neck and shoulders.
They connect the pelvis, spine and shoulders, when strong they can generate powerful movements with the arms and legs but when an imbalance occurs so can injury. "Core stability is for everyone, more importantly for endurance athletes who perform continuous repetitive movements over long periods of time. "
If you have any questions on the core session or the GC entries, please email us on info@brisbanerunsquad.com.au or see us Wednesday at training.
Happy Running
Renae & Matt
Wednesday, March 31, 2010
Calendar Updates & Monday 5 Training
Easter Monday 5 April 2010 - No formal BRS training
Previously we mentioned that we would be available for training this Monday 5th April (Easter Monday). Our arrangements have changed, meaning we will not arrive back in Brisbane until after 7pm. Therefore we will be unavailable on Monday. Apologies.
A few BRSers have mentioned they will still be running. So if you are keen for a group run, please meet at the usual spot at 6pm.
Apologies again and have a GREAT Easter break. See you back at training on Wednesday 7 April.
Calendar
Please note we have updated our BRS calendar to include most of the running events coming up between May and July. There is pretty much an event a week, so please choose wisely and don't try to compete in them all! http://calendar.yahoo.com/brisbanerunsquad
As a club, we are aiming and training for 1 event per month, commencing in May, 2010.
Here are the club events including extra BRS sessions over the next few months (more information is available on the calendar):
17/04/2010 7:00 am Core Strength Session
26/04/2010 4:00 pm Public Holiday Session (earlier & longer 1.5hrs)
2/05/2010 4:30 pm Event Specific - Red Run 10k Rec
16/05/2010 6:00 am BRS Club Event : Red Run Classic 5k/10k
6/06/2010 6:00 am BRS Club Event : Qld Half Marathon 10k/5k
3/72010 6:00 am BRS Club Event : Gold Coast 10km Run (as part of Marathon Festival)
4/7/2010 6:00 am BRS Club Event : Gold Coast 5km, 21km, 42km Marathon Festival
1/8/2010 6:00 am BRS Club Event : Brisbane Marathon Festival 10k/21k/42k (Kids 1k - 3k)
20% discount for BRS Members
29/8/2010 6:00 am BRS Club Event : BRIDGE TO BRISBANE 5K/10K
Happy Running
Renae & Matt
Previously we mentioned that we would be available for training this Monday 5th April (Easter Monday). Our arrangements have changed, meaning we will not arrive back in Brisbane until after 7pm. Therefore we will be unavailable on Monday. Apologies.
A few BRSers have mentioned they will still be running. So if you are keen for a group run, please meet at the usual spot at 6pm.
Apologies again and have a GREAT Easter break. See you back at training on Wednesday 7 April.
Calendar
Please note we have updated our BRS calendar to include most of the running events coming up between May and July. There is pretty much an event a week, so please choose wisely and don't try to compete in them all! http://calendar.yahoo.com/brisbanerunsquad
As a club, we are aiming and training for 1 event per month, commencing in May, 2010.
Here are the club events including extra BRS sessions over the next few months (more information is available on the calendar):
17/04/2010 7:00 am Core Strength Session
26/04/2010 4:00 pm Public Holiday Session (earlier & longer 1.5hrs)
2/05/2010 4:30 pm Event Specific - Red Run 10k Rec
16/05/2010 6:00 am BRS Club Event : Red Run Classic 5k/10k
6/06/2010 6:00 am BRS Club Event : Qld Half Marathon 10k/5k
3/72010 6:00 am BRS Club Event : Gold Coast 10km Run (as part of Marathon Festival)
4/7/2010 6:00 am BRS Club Event : Gold Coast 5km, 21km, 42km Marathon Festival
1/8/2010 6:00 am BRS Club Event : Brisbane Marathon Festival 10k/21k/42k (Kids 1k - 3k)
20% discount for BRS Members
29/8/2010 6:00 am BRS Club Event : BRIDGE TO BRISBANE 5K/10K
Happy Running
Renae & Matt
Wednesday, March 24, 2010
Twilight Wrap-Up
The Twilight Run Wrap UP
A big congratulations to everybody who took part in the Twilight events last Sunday. We won the 'biggest' team award with 25 BRSers competing in the 21km, 10km, 3km, 1km events, beating our closest rival by 8 runners! Well done and a sensational kick off to the running season.
Here is a wrap up of the results:
1/2 Marathon
6 BRSers took part in the 21km event and for 4 of them it was their first ever 1/2 Marathon. Darrell hit his goal time coming in at 1hr36mins, great stuff. Matt Shepherd competing in his first 21km, after a PB for the first 10km, he finished strongly recording a 1hr 42mins time. According to the official results, this gave him 6th place in the 18-29 FEMALE category (what the?) well done Matt.
Melissa competing in her first distance run of the season finished well. Peter, Andrew and Michael all finished their first 1/2 marathon in style. A sign of things to come!
10km
13 BRSers competed in the 10km event. There were many personal bests recorded on the day and even a first 10km event for many.
Special mentions to:
Matt Cooper who finished 1st in his category and 8th overall finishing in 38.34, sensational effort!
Scott was aiming to finish the event in under 50mins, smashing it - 48.30mins
Ben and Bill also came in under 50mins, recording faster than 5min/km pace, well done
Steve returning from injury finished strong well under 1hr - 57.13.
Shelley was aiming for under 1hr, she smashed this coming in at 54.51!
Deanne, Cindy, Cathy, Katrina, and Eireann competed in their first 10km event since B2B and all recorded fantastic times. Claire recorded another personal best, with a 1.03min run
3km
4 BRSers participated in the 3km sprint. Sam smashed it, running under 5min/km, with 14.28.
Michelle and Lisa recorded some great times and with both wanting to run under 20mins, they clocked in at 17 and 18 mins respectively! James also finished well under 20mins, 17.20 run.
Great stuff!
1km
2 of our mini BRSers, Maddison and Noah, competed in the 1km kids super sprint! After a fast start, Noah finished 7th in his age group with a 5.42min run! Maddison finished strong gaining her 11th in her age group with a time of 6.17! Great running Kids!
A BIG CONGRATULATIONS again to all who participated and a BIG THANK-YOU to the family members who were there in support!
Bill's New Adventure
On Monday night we had a dinner to say farewell and good luck to Bill, one of our favourite BRSers. He has improved out of sight over the last 5months and we hope he continues smashing out the KMs in steamy North QLD. Best of luck to Bill and his family.
So Whats Next
The Twilight run was the kick event for the Running Season, with lots more to come. Matt and I will be working on the calendar of events and the new 12 week program over the weekend. So keep an eye on the blog and calendar link for more information.
If there are any runs you would like us to mention and add to the calendar, please send them through info@brisbanerunsquad.com.au
Happy Running
Renae & Matt
A big congratulations to everybody who took part in the Twilight events last Sunday. We won the 'biggest' team award with 25 BRSers competing in the 21km, 10km, 3km, 1km events, beating our closest rival by 8 runners! Well done and a sensational kick off to the running season.
Here is a wrap up of the results:
1/2 Marathon
6 BRSers took part in the 21km event and for 4 of them it was their first ever 1/2 Marathon. Darrell hit his goal time coming in at 1hr36mins, great stuff. Matt Shepherd competing in his first 21km, after a PB for the first 10km, he finished strongly recording a 1hr 42mins time. According to the official results, this gave him 6th place in the 18-29 FEMALE category (what the?) well done Matt.
Melissa competing in her first distance run of the season finished well. Peter, Andrew and Michael all finished their first 1/2 marathon in style. A sign of things to come!
10km
13 BRSers competed in the 10km event. There were many personal bests recorded on the day and even a first 10km event for many.
Special mentions to:
Matt Cooper who finished 1st in his category and 8th overall finishing in 38.34, sensational effort!
Scott was aiming to finish the event in under 50mins, smashing it - 48.30mins
Ben and Bill also came in under 50mins, recording faster than 5min/km pace, well done
Steve returning from injury finished strong well under 1hr - 57.13.
Shelley was aiming for under 1hr, she smashed this coming in at 54.51!
Deanne, Cindy, Cathy, Katrina, and Eireann competed in their first 10km event since B2B and all recorded fantastic times. Claire recorded another personal best, with a 1.03min run
3km
4 BRSers participated in the 3km sprint. Sam smashed it, running under 5min/km, with 14.28.
Michelle and Lisa recorded some great times and with both wanting to run under 20mins, they clocked in at 17 and 18 mins respectively! James also finished well under 20mins, 17.20 run.
Great stuff!
1km
2 of our mini BRSers, Maddison and Noah, competed in the 1km kids super sprint! After a fast start, Noah finished 7th in his age group with a 5.42min run! Maddison finished strong gaining her 11th in her age group with a time of 6.17! Great running Kids!
A BIG CONGRATULATIONS again to all who participated and a BIG THANK-YOU to the family members who were there in support!
Bill's New Adventure
On Monday night we had a dinner to say farewell and good luck to Bill, one of our favourite BRSers. He has improved out of sight over the last 5months and we hope he continues smashing out the KMs in steamy North QLD. Best of luck to Bill and his family.
So Whats Next
The Twilight run was the kick event for the Running Season, with lots more to come. Matt and I will be working on the calendar of events and the new 12 week program over the weekend. So keep an eye on the blog and calendar link for more information.
If there are any runs you would like us to mention and add to the calendar, please send them through info@brisbanerunsquad.com.au
Happy Running
Renae & Matt
Friday, March 19, 2010
Uniform Collection
Great news everyone - the unioforms have arrived!
For those who have ordered uniforms and want to pick them up Matt will be at the Rue De Paris cafe opposite Intraining from 12:30pm to 1:30pm with them. We have some spares aswell, so, if you want to have a look you are welcome.
See you there!!!
Matt phone 0447578205
For those who have ordered uniforms and want to pick them up Matt will be at the Rue De Paris cafe opposite Intraining from 12:30pm to 1:30pm with them. We have some spares aswell, so, if you want to have a look you are welcome.
See you there!!!
Matt phone 0447578205
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