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

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