Saturday Session & Tips for Hill Sessions

Saturday Sessions:
Don't forget for the next 6 weeks up until and including 10th September, we have a long run on Saturday mornings.


Time: 6:30am
Where: New Farm Park Rotunda
What: 50mins BRS run + 50mins B2B run
Finish: 8:30am

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

Happy running
Renae & Matt

LAUNCH: BRS Photo Competition & Sat Run

We are happy to announce our first ever BRS Photo Competition, proudly sponsored by Mizuno and Springvale Wines.

CRITERIA:
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

JUDGES:
Mizuno sponsorship team

PRIZES:
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

email: info@brisbanerunsquad.com.au

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

Happy Running
Renae & Matt

Upcoming Events - Be part of it!!

As we all settle into the new financial year, here is a list of our events over the coming months to add to your budget!! Print this out, stick it on your fridge.....feel the motivation!!

August: Brisbane Marathon Festival 20th Anniversary
When: Sunday 7th August
Where: starts the Riverstage
What: Anniversary42km, 21km, 10km, 2km
How: http://www.intrainingevents.com.au/default.asp?contentID=46
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 michelle@fit4travel.com.au

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
How: http://www.weekendwarriorevents.com.au/component/content/article/70-the-mt-coot-tha-fun-run-brisbane-fun-runs.html
(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
http://www.rivercityrunners.net/sherwood.html

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

Happy Running
Renae & Matt

Gold Coast Festival Weekend Wrap-Up

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!!

10km

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.

42km Marathon

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

My insights: the 100km Oxfam Trail Run

I thought it was important not to miss the opportunity to reflect on an event such as the 100km Brisbane Oxfam 2011. I thought this is good timing for BRSers competing this weekend at the Gold Coast.

From reflection comes insights and learnings.

The Lead up
'Agreeing' to do the Oxfam 100km started with a simple question 'you keen to join a work team to raise money for Oxfam by doing the 100km? ' and a simple answer, 'why not'.

The lead up to the event for our team of 4 was varied.

• 1 member trained and competed in several 1/2 marathons over 3 months




• 1 member navigated the course weekend upon weekend, run/walking getting his bearings




• 1 member increased his run to work distance and dabbled in 1/2 marathons




• I used my China Marathon training adding trails and off-road running

2 members were somewhat 'realistic' about the run, 2 members (including myself) were somewhat blase. I use 'blase' meaning ‘unconcerned’ not the true meaning of Having the sensibilities deadened by excess or frequency of enjoyment :-)

The night before an event is always focus time for me. I lay everything out, double and triple check. Aiming for 65-70g of carbs an hour meant a nice tasty mix of stuff I love to eat when I do long runs: fruit buns, muesli bars, vegemite sandwiches, carob ginger, and zip lock bags of homemade fried rice! Warm gear packed, plenty of blister pads, camel back full and 2 alarms set.... ready to go.

The Event

I don’t mean to glaze over the 100km, but probably not worth giving you a step by step rendition, so a happy medium. The event was as tough as I was expecting, however the night running was easier than I remember due to the beautiful full-moon which helped to compliment our headlamps.

We ploughed through only stopping briefly at check points to regroup, refocus, refuel, and head off. We could not have got through without Andrea our fabulous support crew. A warm hug and cuppa at midnight, just the right amount of fussing to make you feel important, a listening ear for a race debrief, and live updates on our race position.

We completed in 20hrs and 2mins, 4 hours quicker than expected. We finished at 4:32am with a very small crowd of Oxfam volunteers cheering us in as we ran across the line hand in hand. We amazingly came 24th out of the 305 teams who participated. A result none of us were ever expecting.

My top 4 insights

4. Make ‘fun’ your number 1 priority

Not once during the event did I stop having fun! For me, I had prepared my body and mind so that it was capable of the run, so if I wasn’t enjoying it, what’s the point. I constantly laughed, we told stories, we chatted to other runners, we took photos, shot films and most of all, we didn’t take ourselves too seriously!! We even stopped for a photo with an Oxfam Volunteer who was hula hooping on the side of the road at 2am, she was having a ball!

3. I say teamwork is one of the most important ingredients
Some say running isn’t a team sport, well not even a sport at all...but for me, running is all about being part of a team. When was the last time you went for a run and truly enjoyed it, reached your goal and potential during the run and felt a sense of satisfaction...when you did it by yourself? Running with a friend, your dog, a group, or in an event is a far more rewarding experience as you get to share the joy of running with others. A team that stays together, achieves together.

2. Spend a minute now to save the pain later
Yep a stitch in time saves nine!!! So true in so many cases. After 41km my ITBs were starting to twinge, so whilst the others rested and refuelled I took advantage of a massage.... that 10mins saved me much pain over the next 59km. One of our members changed his stocks every checkpoint as he knew he was prone to blisters, that 2mins each time saved us and him potential pain during and after the event. We also spent a minute here or there maneuvering over rocks and logs to avoid wet feet during creek crossings, running in wet shoes and socks is bound to result in nasty blisters and potential injury.

NUMBER 1 and most important....

1. The body is capable of anything...with proper preparation & headspace
By far the thing I learnt the most out of this event was the amazing capability of the human body when supported by our mental state. I am by no means saying everybody can go out NOW and run 100km, but everybody can with the right preparation, knowledge, and mental state.

We all prepared physically, we had regular meetings to exchange knowledge and research each of us bought to the event in relation to nutrition, running fatigued, navigation, gear carrying, and hydration. How did we prepare mentally? I can’t comment for the others but for me....
have a strategy for the following:

o HOW to RUN: we developed a team strategy of how the race was to go down – when we would run, when we wouldn’t. Following the strategy meant there were no surprises. We pretty much stuck to it perfectly.

o YOUR BODY: I knew going in that I didn’t need the recommended 65-70g carbs an hour as I know my body very well, I know the point of when to eat just before I feel like I need. This requires really getting in tune with your body and experimenting (during practice, not in the event!). I stuck to my food strategy, so even when we got to the last checkpoint at 90km and we missed our support crew, I knew how to run the last 10km to make the nutrition last.

o HYDRATION: I worked out how much hydration per section based on kms, approx time to run and temperature...therefore, I carried only the water I thought I needed. This meant I wasn't carrying excess weight. Instead of using the event supplied electrolyte drink, I carried my own sports drink. Why: I know how my body responds to it and I know the balance of salt/sugar/carbs suits me perfectly. How did I carry enough??? I took 1 bottle of super concentrate, 1 sip of Gatorade to 2sips of water.

o FATIGUE: yes running straight for 100km through the night is bound to result in fatigue and lapsing into operating on your subconscious brain which can lead to complacency and injury. My strategy for limiting this...have running conversations that make you think. We asked questions like: what is your favourite movie, food, city, job etc..and why? We constantly did mental calculations on anything...so how long is a step? How many of those in 100km etc you get the picture!!!

Your body is an amazing thing that can be moulded to achieve any sporting goal your mind sets it. Remember it is your MIND and MENTAL STATE that does the moulding, not simply your body!! Your brains are wired from pre-historical days to choose conservation of energy, remember this is a choice, you may also choose to let it conserve or choose to make it work!!

Happy Running & Good Luck at the Gold Coast!
Renae

Comment From Steve - Team Mate:

Thanks Renae, a great, comprehensive post!..

For those reading, I fall into the 2nd person category mentioned above.. :)(not a runner)
On my own reflection, I am glad I persisted as it was a great feeling of achievement..
My biggest apprehension was being in such elite company and being able to keep up as I have always struggled with running..

However,I felt totally non-pressured, relaxed and at ease.. a credit to the team. The BRS camp one week prior was a great confidence boost.

For me, it was about focussing on my strengths such as the downhill running, crossing the creeks, and tenacity.. :) Preperation for me was not so much about food and hydration but about managing the joints and feet..plenty of strapping on the areas prone to blisters and the glide you provided worked a treat on the shoulders with no chaffing at all during the 100km...

IF I do it again, and it is a big IF, I probably would not carry as much water, as the extra 3.5kg was noticable after the first 20km..As you say, the mental game was so important, especially late in the race with lack of sleep, cold gales, fatigue setting in, hills after hills, jokes getting cornier etc.. The discussions helped to prevent boredom setting in....no topics were out of bounds.. :)

Overall, very glad I did it, thank you for being with us, thanks to Ian for the original idea, and thanks to Pete for keeping up the humour when the going got tough, it was a very fulfilling event I will never forget..Steve...

Camp, Saturday Session & Bris Marathon Entries

BRS CAMP 2011

Our first BRS Camp ever was last weekend. 17 dedicated BRSers braved the cold to complete a weekend jammed pack full of athletic fun!!
- Long Runs
- hitting the track for some 400s
- easing tired muscles in the pool
- massage lecture and demos
- spin cylcle
- pilates, and more!!!!!



Thanks everybody for a great weekend! I am looking forward to the next one!



Gold Coast
17 sleeps to Gold Coast 10km
18 sleeps to Gold Coast 1/2 and full marathon

With only that many sleeps to go we have hit the last week of speed training...easing into taper!
See you soon for your Gold Coast lead up sessions

This Saturday BRS session
BRS session is on this Saturday......a great long run for the lead up to the Gold Coast Marathon Festival.
Where: on corner near InTraining, Park Road, Milton
When: 6:30am Saturday 18 June
What: 1-1.5hrs, or 15km....followed of course by Coffee

Brisbane Marathon

Well Brissy Marathon is just around the corner on 7th August 2011, we have entered a team with a discount code to get you 10% off entries:

Distances: kids, 10k, 21km, 42km

Team Details
Name: Brisbane Run Squad
Discount Code: “S-bnerunsquad00”

Instructions:
1: Go to online registration page and register online
2: Select the event you wish to register for
3: If you have used the Streamlined Events system in the past, please type in your username and password or click here to retrieve your password
4: Ensure you register the team name “Brisbane Run Squad” in the “Team Field” in the registration form
5: Please complete all details and accept the event waiver terms and conditions
6: Type in your team code to apply the 10% discount to your entry fee
7: Click the proceed button and continue to complete the registration with your credit card information
8: You are now registered in the team name


Happy Running
Renae & Matt

3 cheers for Melissa and Matt

3 cheers for Melissa and Matt for being outstanding BRS coaches during our absence.

Thanks a billion!

We are back with BRS Camp this weekend and 4 weeks til Gold Coast Marathon Festival with 48 BRS runner participating, it is sure to be a gigantic MONTH!!!

Happy Running

Renae & Matt