Saturday session, BRS closing period, BRS on Tour

Get in one more run with your BRSers before our 9 day closure period!!

Be there tomorrow for a nice long run,
with 11, 13, 14, and 15km options,
how can you go wrong!!!

When: Saturday 17th September
Time: 6:30am
Where: Corner of Park Rd and Gordon St Milton (plenty of places for post run coffee)
What: Endurance run (11, 13, 14, 15km circuit options)

BRS Closed down - 19th - 27th September, 2011

Over the last 4 months of the core running season, we have seen some outstanding improvements, personal bests, great accomplishments, and some weary runners.

Its time for....TIME OUT

Make the most of the next few weeks, when formal BRS training is not on. Why not give your body a break, concentrate on doing your own cruisy runs, or catching up on sleep and DVDs!
You will come back brighter, ready to go for our next fun filled events!!

First session back - Wednesday 28th Sept.

BRS On Tour
Next Thursday 22nd Sept, 15 of your BRS friends leave for our first BRS on Tour event, the Cook Islands Running Festival. I know I can't wait and we wish them all the best.

See everybody back at BRS on Wednesday 28th September.

Happy Running
Renae and Matt

Bridge to Brisbane: What do expect & your pace runners

BRIDGE TO BRISBANE - THIS SUNDAY 11TH SEPTEMBER 2011

What to expect on the day
Before the start:
Be sure to get there in plenty of time. With 50,000 runners expected to turn up navigating through the crowd can be challenging. Find your coloured start zone and keep an eye out for the pace runners. They will be the runners with the balloons floating above them. You can use these runners to track your progress if you are aiming for a specific time.
Start:
You are straight into the Bridge climb. 1.6 km up and down getting to a height of 645m! Don’t stress, pace yourself going up, save your strength and use the downhill side to make up some time (and get your breathe back). Don’t forget to take in the view!

2km: Now is the time to soak up the atmosphere. You have a flat run for the next 6km. Enjoy the music, the cheering crowd and the other runners surrounding you.

8km: Be prepared at this point. The hills are not over. Your then enter the Inner City Bypass, a 300m long climb. Although it is not very steep, it can be a bit of a shock to the unwary runner. Again pace yourself, you don’t want to burn out so close to the finish.

9km: Almost there! Now is the time to use what is left in the tank. It is easy to dig deep and find that extra spark of energy, it comes from the sheer exhilaration of finishing and the hundreds of cheering spectators lining the finishers shute inside the EKKA grounds.

Well done you made it! Be sure to get your finishers t-shirt, hang around and enjoy the rest of the festivities!

Your BRS Bridge to Brisbane Pace Runners
Look out for your familiar BRS faces this Sunday. They will help you keep pace & achieve your goals!!

Your 10km Runners:
40mins: Matt C (BRS) and Kit Rix (BTS) BLUE BALLOONS
45mins: Myself and Matt S (BRS) RED BALLOONS
50mins: Melissa F and Darren K (BRS) LIME BALLOONS
55mins: Ben Y and Shannon D (BRS) GREEN BALLOONS
60mins: Geevan E and Matty L (BRS) ORANGE BALLOONS
65mins: Natalie B and Jan G (BRS) YELLOW BALLOONS

Your 5km Runners:
20mins: Matt C and Ben G (BRS) PURPLE BALLOONS
25mins: Geoff (B2B) and Jacqui (BTS) YELLOW BALLOONS
30mins: Melissa F and Matty Lyne (BRS) ORANGE BALLOONS
35mins: Myself and Andrew M (BRS) WHITE BALLOONS

Remember, you have put the training in, so it is time to reap the rewards.
Enjoy yourselves!

Happy Running
Renae & Matt

Party Time- Save the Date

BRSers......SAVE THE DATE
Saturday 3rd December 6pm til late

A combo party to celebrate
a) BRS turns 2! (offically 2 in September, so a belated celebration!)
b) Merry Christmas & Happy Holidays!

Add it to the diary and stay tuned for more details!!!

Happy Running
Renae & Matt

What's Up....Upcoming Events

Need to plan your next few months up to Christmans?
Need to budget entry fees and accommodation?
Print this out and pop it on your fridge so you don't miss a thing!!


Here are the upcoming events on the South East QLD Running Calendar.


September:

3rd September - Bridge to Brisbane Time Trial 5km
Time: 7:30am
Where: New Farm Park Rotunda
What: good chance to see how your running fitness is going.
Cost: Free


11th 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/walkHow: 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


12th September Quarterly Birthday Bash Jul, Aug, Sept BRSer Birthdays
This year we are introducing a quarterly birthday bash for all BRSers with birthdays during the quarter.
For July, August, and September 14 BRSers will or have celebrated a birthday (some keeping it quieter than others!)
When: Monday 12th September
Time: 7pm (after a light recovery session from B2B)
Where: MADOs Turkish Restaurant Southbank
What: A quarterly birthday celebration
Who: any BRSer + of course our birthday people (you know who you are!)

Please RSVP info@brisbanerunsquad.com.au (need numbers for the cake!! and to book the restaurant) by Monday 5th September.


22nd - 28th September: BRS Cook Islands Trip- Round Rarotonga Road Race
When: 22-28th September 15 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
16th October: Byron Bay Lighthouse Festival 10km, 8km
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


NOVEMBER

10th November Cool Night Classic 5km
When: Thursday 10 November 2011
Where: Riverstage, Brisbane City Botanic Gardens
Time: All participants to arrive at 5.00pm for a 5.15pm start
Course: 5km run or 3km walk
Enter: www.pwc.com.au/events/coolnightclassic-brisbane


13th 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
Enter: http://www.weekendwarriorevents.com.au/component/content/article/70-the-mt-coot-tha-fun-run-brisbane-fun-runs.html


DECEMBER
17 December Sherwood Trail Run 2,4,6km + BRS Xmas Breaky cook up (note change of date)
When: Saturday 17 December, 7am
Where: Carpark, in Jolimont St, Sherwood
What: A fun trail run to get into the spirit of the festive season + BRS Xmas BBQ
Info: http://www.rivercityrunners.net/sherwood.html
Cost: Enter on arrival $2 donation to run + $10 per person for a BRS BBQ!!!

RSVP BBQ: 10th December info@brisbanerunsquad.com.au

Bring a friend, partner and kids, make a morning of it!


I personally love the last 4 months of the year for running, all the big 'pressure' events are over and the fun community events start! There are plenty of goals for you from now to December, so sign up!!!

**Whats missing??? Yes the BRS 2nd Birthday bash..I haven't forgotten, but September and October are proving to be busy months. At this stage we will combine the Birthday & Xmas bash to early December. I will keep you posted!**

Happy Running
Renae & Matt

Bris Marathon Wrap-up, Whats up

THE BRS FACES OF THE BRISBANE MARATHON FESTIVAL 2011




a BIG CONGRATULATIONS to everybody who participated in the events during the Brisbane Marathon Festival last weekend.

1/2 Marathon
The morning started, cold and dark for our 1/2 marathon troopers, with Liss, I and Milo (the now adopted BRS mascot) cheering from the sidelines!

• Our first BRSer across the line was the lightening fast Matt C, coming 10th overall with a cracking time of 1hr21mins!! Well done.



• Michael K also did a great time, in a tougher, and hotter course, coming in only secs off his Gold Coast time.



• Natalie B produced a smashing personal best, coming in under 2 hours!!



• Jen G pipped at the 2hour post, coming in just over



• Michele W had a good run, coming in a few minutes over 2hours, and a personal best!!



• The fabulous 3, Greg, Carla, and Leah also had great races, finishing in style!



• Jeff one of our B2B runners (who has promised to convert to BRS post B2B) raced well placing 9th overall.

10km & 2km

We had plenty of our 10km BRSer runners braving the hot conditions as they started the event at 9:30am.

Considering the course and conditions, everybody finished and gave it their all.
BRSers: Wendy C, Jill M, Janet, Irene, Michelle W, Geevan, Matt W, Peter C, Steve G, Cindy, Deanne, Sam, Karen, and Bec W. Ben G who recently joined BRS blazed into the finish in 38mins, coming 5th in his age group and top 20!!

Noah & Maddison W participated in the 2km!! Enjoying every minute of it!

I hope I didn't miss anybody and Congratulations again!!

Other Special Mentions

• Jane H completed her first 1/2 marathon in Townsville over the weekend, well done!



• Darrel G completed the New York Triathlon on Sunday in terrible conditions, rainy, 35degrees, humidity....but after all that he produced a PB!!!!

Long Saturday Sessions
Don't forget for the next 5 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!!

Cook Islands Adventure
Our first BRS On Tour international event is only just around the corner.
14 BRSers have 6 weeks before we leave for the 31km Round Rarotonga Road Race & Festival.
This Week's Fact:
Rarotonga is the vibrant centre of the Cook Islands. Its circular shape is dominated by high mountain peaks, from which lush rain forcest cascade to a palm-fringed shore. It is all most completely encircled by a reef which harbours clear turquoise waters, and many white sandy beaches.
sounds pretty inviting to run around if you ask me!!!

Stay tuned for next week's blog listing all upcoming events
Happy Running
Renae & Matt

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