This Weekend & BRS Dinner Reminder!

This Weekend

Saturday Session

When: Saturday 7th May
Time: 6am - 7:30am
Where: Southbank Surf Club Steps
What: Warm-up (approx. 8-10km) + 5km Parkrun
Cost: $2

Sunday Session

When: Sunday 8th May
Time: 7am-8am
Where: Enoggera Reservoir
Meet at the Car Park of Walk About Creek Function Centre
http://www.walkaboutcreek.com.au/
What: 8-10km undulating cross country run
Cost: $2

Unfortunately there will be no breaky afterwards as it is Mothers Day (don't forget!!!!).  The Walkabout Creek Function Centre is having a special Mothers Day Buffet breakfast so breakfast there will not be an option for us.

New Apparel Night & BRS Get together 

Dinner 

As part of our On Tour to the Warwick Pentathrun we have designed 2 new pieces of BRS kit.

Lets check it out and have a talk about our exciting On Tour Weekend and celebrate BRS Birthdays.

When: Wednesday 11th May, 7:00pm after training

Where: The Ship Inn, Southbank

What: New apparel unveiling and birthday celebrations

What Else: Lets make it another "Bring A Friend for free" night to show them the great spirit and comradery we BRSers have.

Happy Running

Renae and Matt

This Weekend & Gold Cost Entries Extension & More Events & New Apparel Unveiling

This weekend ( 23rd & 24th April) we are practicing our "backing up".  This means getting ourselves ready for the continuous races we will face at the Warwick Pentathrun. We know many of you have already been doing this, and this is an opportunity to ensure as many as possible get involved. 

Saturday Session

When: Saturday 30th April
Time: 6am - 7:30am
Where: Southbank Surf Club Steps
What: 10-15km flattish! + breaky!!

Sunday Session
When: Sunday 1st May
Time: 7am-8am
Where: Meet at Corner of Logan and Shire Road, Mt Gravatt at the Red Rooster. 
What: 8-10km (4km flat, couple of 2km hill reps) in preparation for Warwick 10km hill event
Breaky to follow!

Good News!!!

For any of those out there who haven't, for any reason, entered our team for the Gold Coast Marathon Festival, I have some good news.

The team entries has been extended until 26th May.  

So, if you would like to enter our awesome BRS team you still have time.

Enter: www.goldcoastmarathon.com.au
Team Name: Brisbane Run Squad
Password: BRS123

BANK: CUA
Name: Renae A Jones
BSB: 814 282
Account: 31099466

See prices and details on the whats on page

More Events?

We have gone event mad!! I know early bird entries are getting close for some of the events in June onwards, so we have created BRS Teams in a few for those who like to be part of the team!!
Simply search for Brisbane Run Squad, password where relevant is BRS123

June 5 - City2South
July 7 - Jetty2Jetty
August 7 - Brisbane Marathon Festival

August 28 - Bridge to Brisbane
September 24 - Twilight Bay Run

Go forth and run!!

New Apparel Night & BRS Get together Dinner 

As part of our On Tour to the Warwick Pentathrun we have designed 2 new pieces of BRS kit.

Lets check it out and have a talk about our exciting On Tour Weekend and celebrate BRS Birthdays.

When: Wednesday 11th May, 7:00pm after training

Where: The Ship Inn, Southbank

What: New apparel unveiling and birthday celebrations

What Else: Lets make it another "Bring A Friend" night to show them the great spirit and comradery we BRSers have.

Happy Running

Renae and Matt

Warwick Lead Up, Gold Coast Entries, Saturday Session

Warwick Lead Up

With only 4 weekends until Warwick Pentath-Run, let's talk about a lead up program.
I know most of you have been putting in the training which is great to hear

It doesn't matter if you are doing Warwick or not...Join us for as many of these sessions as you like!

Cost is all $2!

This weekend (Saturday 23rd April)

Saturday Session

When: Saturday 23rd April
Time: 6am - 7:30am some runners are starting a little earlier, so feel free to coordinate with them via facebook
Where: New Farm Park Rotunda
What: Long Run + Markets + breaky!!

Sunday Session

When: Sunday 24th May
Individual  do a 5-10km run in your own time

Weekend April 30th Sat & May 1st Sun

Saturday Session

When: Saturday 30th April
Time: 6am - 7:30am
Where: Southbank Surf Club Steps
What: 10-15km flattish! + breaky!!

Sunday Session

When: Sunday 1st May
Time: 7am-8am
Where: Meet at Corner of Logan and Shire Road, Mt Gravatt at the Red Rooster.
What: 8-10km (4km flat, couple of 2km hill reps) in preparation for Warwick 10km hill event
Breaky to follow!


Weekend May 7th Sat & May 8th Sun

Saturday Session

When: Saturday 7th May
Time: 6am - 7:30am
Where: Southbank Surf Club Steps
What: Warm-up (approx. 8-10km) + 5km Parkrun

Sunday Session

When: Sunday 8th May
Time: 7am-8am
Where: Enoggera Reservoir
Meet at the Car Park of Walk About Creek Function Centre
http://www.walkaboutcreek.com.au/
What: 8-10km undulating cross country run

Breaky to follow!

Weekend May 13th Sat & May 14 Sun

Saturday Session

When: Saturday 13th May
Time: 6am - 7:30am
Where: Regatta Hotel
What: Long Run + breakfast

Sunday Session

When: Sunday 14th May
Individual  do a 5km run in your own time


Weekend May 21th Sat & May 22st Sun:

BRS Warwick On Tour, Pentath-Run   DETAILS TO COME

Gold Coast Marathon

The BRS 10% discount ends TONIGHT 21st April.
Get your entries, and payment in.  If you enter tonight but we won't see the money in our account until later, let us know via SMS (0447578200) and we will make sure to enter you in the team.

Enter: www.goldcoastmarathon.com.au
Team Name: Brisbane Run Squad
Password: BRS123

BANK: CUA
Name: Renae A Jones
BSB: 814 282
Account: 31099466

See prices and details on the whats on page

Happy Running

Renae and Matt

Warwick, Gold Coast & Saturday Session!

Warwick BRS On Tour!

Well yes numbers are in, we are taking almost 30 to Warwick this BRS on tour....so much for a mini tour:-)

Polos ordered, Hoodies ordered, and dinner booked!

Don't forget to enter, book your accommodation, and maybe get an early mark on Friday to head up before the traffic starts!

Well done to those that are hitting the double sessions, training two days in a row is a great way to get the body and mind used to the 42.2km over 5 events and 2 days.

Only 5 weeks to go!!

Gold Coast Marathon - only 7 days to go to get your discounted entry and join the BRS team! 

REMEMBER, Gold Coast Marathon is FAST approaching and with the early team cut off this year, you only have 7 days to join the BRS Team, transfer the money and obtain the BRS Discount!

Enter here

Payment amounts and account below and on the What's On page

REMINDER: if your money is not in the account by 22nd April, we will have to cancel your entry and you will need to start again, minus the discount.

Please use your name & GC as the bank reference. e.g. RJones GC

Thanks to those who have already transferred the money,



Saturday Session

This Saturday will be at Southbank, however no coaches will be available and therefore no post run refreshments, so please make sure you have something in your car ready to go!

Please feel free to meet up for a casual run and obviously coffee & breaky after! Remember to bring your parkrun token for $2 parking under Southbank until 10am. Without it, don't forget to exit before 9am!

It is starting to cool down now (finally) so 6am should be great running weather.

When: Saturday 16th
Time:  6am-7:30am
Where:  Southbank Surf club stairs
What: Long run! whatever distance based on your goals, fitness, and time!
Cost: free

Sunday double header!

For those keen on backing up in preparation for Warwick, Brisbane Road Runners, has several options this Sunday, from 2-25km. 

Find out more at: Brisbane Road Runners
It's only $5 for members & $10 for non-members.
Options: 2k, 5k, 10k, 20k & 25k


Happy Running
Renae & Matt

News, Events, & More

Firstly, big thanks to Nick for our Easter Monday run!! 

Warwick BRS On Tour

FORMS ARE DUE NOW for BRS On Tour to Warwick. get your on tour form filled out to ensure you get an on tour hoodie or polo! 1st April is the deadline. See our information sheet with sizes and link to the form. We have 11 Runners so far so it's on track to be a great on tour (as always!!). 

FYI: Polo Shirts children's sizes are below. For children and Ladies ordering BRS Polos the children's size chart is not in the info sheet. this might be more appropriate sizing!

BRS Hoodies:

Since releasing a picture of our BRS Hoodie for Warwick on Tour, there has been some interest in purchasing from those not coming on tour. At this stage the hoodie will have on tour information on the back, however, if our On Tour Buddies love them, we will certainly look at getting a design without the on tour for others in the squad. Stay Tuned!!  Also remember they come in kids sizes too! 

BRS Events & What's On! 

Remember, our theme this year is Community, and the events we have chosen as BRS fit into this mantra perfectly. 

If you haven't visited the What's On page lately, duck in, check out the events and pop them in your diary!  

This doesn't mean these are the only events we are doing, and of course there are 100s more out there that I will continue to share on Facebook for those interested. At the moment, we have scheduled 1 or 2 a month (including Brisbane Road Runners) in preparation for Warwick & Gold Coast. 

We participated in the Sri Chinmoy Shaw Park Easter Run Community Run last Sunday. What a really enjoyable event! I look forward to doing more of these smaller events and connecting with others in the running community. 

Our next key event is Brisbane's Great South Run on 10th April 2016. Get your entry in now and choose Brisbane Run Squad as your affiliation! 

Gold Coast Marathon Team discounts & entries close Friday 22nd April 

Team entries for Gold Coast Marathon are closing a month earlier this year. So to get your 10% off and be part of a team, please ensure you enter and transfer money by Friday 22nd April to be eligible. Details are below and on our What's On page.

Thanks to those who have already transferred their money! 

Gold Coast Post Celebration?

This year we will do something similar to last year, but in a different location. We will have a post celebration party with drinks, debriefs and yummy pizza at a new venue. So please plan to stay a while on Sunday and if you are staying at the coast Sunday night....even better!

Details to come. 

Saturday Session

This Saturday we will run from the Story Bridge Captain Burke Park. You have the option of heading towards West End, Portside, or Toowong! 

When: Saturday 1st April 

Time: 6am-7:30am

Where: Meet at the entrance to Captain Burke Park, Story Bridge

What: Long run of your choice!  I will be doing 10km followed by 20mins of strength & conditioning if anybody wants to join me for that!

Otherwise, run the distance based on your current goals and schedule. If you are leading up for the Great South East half marathon on 10th April, you would want to make your run 15-18km this Saturday. 

Coffee & Breaky to follow at Puk!

Happy Running, See you all soon!

Renae & Matt 

Saturday Session + Gold Coast Entries + Staying Strong

Saturday Session + Twilight Sunday 

A weekend of running.........here we come!!

TWILIGHT SUNDAY
This weekend is the annual UQ Twilight Running Festival. In previous years we have made this a key event in the calendar. The last few years of the festival have proved to be a logistical nightmare with traffic, storms, and children. Therefore, this year, BRS Coaches and the tent will not be making an appearance.

However, please don't let that distract you from a great opportunity to run the course, hit your 5, 10, or 21 km goals! I know many BRSers will be there, so look out for the Blue and White army and BEST OF LUCK!! We can't wait to find out how you all went via facebook, text, and training, so please let us know we would love to hear from you.

SATURDAY SESSION 
I know many of you are planning to do a Saturday session before Twilight in preparation for Warwick Pentath-Run.

This week's session will run from Captain Burke Park, the Story Bridge.

When: Saturday 19th March
Where: meet at the entrance of Captain Burke Park
Time: 6am
What: 1-2 hours long run, depending on your goals. I will be finishing with 30 mins strength work in the park if anybody would like to join me!

Cost: $2 payable to coaches on arrival

Followed by breaky and coffee at PUK Cafe.

See you all there

Team Gold Coast Entries - 1 month to go!

Team entries for Gold Coast Marathon are closing a month earlier this year. So to get your 10% off and be part of a team, please ensure you enter and transfer money by Friday 22nd April to be eligible. Details are below and on our What's On page.

Staying Strong

I am sure most of you know by now, no matter how good of a runner you are, we need to keep our body strong to keep running (injury free!) for decades to come!

Recently, I have been doing our BRS Strength Programs from 2015 which are still available on our website! How about adding 1 or 2 of these to your weekend routine!

You can find them on our What's On page under 2014-2015 programs.

I am currently trialing the new Runner's World Yoga for Runners DVDs.

I will get back to you next edition and on Facebook with my verdict and recommendations!
In general, Yoga is a FANTASTIC edition to your regular fitness routine!


See you all soon

Renae & Matt

BRS On Tour Info Sheet & Form + this Weekend!

Find out more about our Wednesday Michael Shelley Session

This week we did one of Michael Shelley's favourite sessions. We all got through 8 2/3 reps, which was fantastic! The 1000s got through 10!

A fantastic session to do with a group for a little competition or by yourself to help with motivation. The small 3 minute goals are fantastic to give you regular goals with active recovery.

Reference: http://irun.org.au/News/michael-shelley-3min-reps-1

Michael Shelley, 3min reps

Michael Shelley may have burst to prominence in winning the Commonwealth Games marathon in Glasgow, but he’s been at the forefront of athletics in Australia for a long time. As a 20-year-old he ran 3:39.90 for 1500m and he made his first world cross country senior team in 2004. By 2008 he’d moved up in distance running 28:08.96 at Melbourne’s Zatopek meeting, and the following year he won the City to Surf in a slick 41.02. Since then road races have been more his go.

He placed 16th at the London Olympic marathon and is looking forward to running the London Marathon on the 26th of April.

Michael’s session

8 to 10 by 3-minute reps with 1min recovery. After each 3min rep, he does a slow jog recovery for a minute before returning where he came from. The main part of the session takes 35-40 minutes to complete. Obviously it is preceded by a warm-up and warm down.

The background

Michael usually does the session on Tuesday night at Coombabah nature reserve on the Gold Coast. The session was devised for Michael by coach Dick Telford and the section Michael chooses is relatively flat on a fairly even dirt trail. 

Michael says:

“It’s similar to a kilometre on the track, but it’s different scenery and I’m not running around in circles. I used to do a fair bit on the track, but now I enjoy running on trails. I try and get back to the same spot each time, which is challenging in itself, especially given you only have one-minute recovery between each one.  The distance doesn’t really matter, as long as I am getting to the same point each time. It’s a good race-pace training session. It is also a really good session to help build fitness."

Michael’s suggestion for other runners

I wouldn’t recommend doing it during the week leading into a marathon. By then you should be in taper mode. It is a session that anyone can do, but if you are moderately fit, then I suggest you work your way into it by doing 4-5 of the reps and then gradually increasing it to 8? 

Nailed it BRS!!!!

Saturday Session

As posted on Facebook during the week, this Saturday is 'Earn your Icecream Sandwich' Session. 

Join us this Saturday for
BRS EARN YOUR ICECREAM SANDWICH SATURDAY SESSION.
My Plate Clean Treats is setting up a Pop Up icecream shop at Newstead!
So let's take advantage and join us for some hard work, fun, and deliciousness!
When: This Saturday 12th March

Where: New Farm Park Rotunda
Time: 

6am - 1 hour run
7am - 1 hour strength
8:15am - Jan Power, New Farm Markets
10am - Pop Up Icecream Shop, 1 Ella Street Newstead!

Can't join us for all 4 events??? Pop along whenever you can to say hi!

Bring your friends, family, kids!! 

We hope to see you there.

BRS On Tour - Warwick Information Sheet & Form

To recap, we have set our sights on May 2016, heading to Warwick for a mini BRS On Tour. 

5 events....2 days......42.2km! Yes the Warwick Pentath-run     http://pentathrun.com/

When: Saturday 21 and Sunday 22 May 2016
Where: Warwick, QLD (2 hr south-west of Brisbane)
Events: 
Race 1: 21km (Sat)
Race 2: cross country 4.6 (Sat)
Race 3: 5km (Sat)
Race 4: 10km assent (Sun)
Race 5: 1500m (Sun)

You can enter 1, 2, or as many as you like!

A BRS Information Sheet is now available for you to complete. We would like you to complete the BRS On Tour Form specify if are are keen to join us for dinners/celebrations, and what your uniform preference is! Please fill it in as before 1st April for uniform orders! 

Prep Session Sunday!

As per the BRS Calendar, this Sunday is the start of double sessions in preparation for BRS On Tour - Warwick Pentath-Run. 

Brisbane Road Runners (Community)
Great opportunity for a Saturday BRS and Sunday Road Runners session in preparation for Warwick Pentath-Run.

It's only $5 for members & $10 for non-members.

Options: 2k, 5k, 10k, 20k & 25k

Check out their website for more details  http://brisbaneroadrunners.org/wp/ 

Happy Running
Renae & Matt