Tuesday, March 29, 2016

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 

Thursday, March 17, 2016

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



Thursday, March 10, 2016

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

Thursday, March 3, 2016

Saturday Session, GC Entry & other news!

Everything Night new shoes old shoes new friends old friends!

Thanks again to everybody who came along last Wednesday to our first social event of the year. It was great to see some old and new faces joining the run and dinner!  I look forward to our next one!




Good Luck Sam! 

I love bootcamp sessions, so I will always schedule one at any opportunity, and what a fitting way to say goodbye and good luck to one of our longest standing members Sam as he goes off to join the army. We wish you well!!

Also, welcome back Pete C and James! Good to see you joining us again!




Saturday Session



The forecast is predicting 22-30 degrees on Saturday with 65-70% humidity! Sounds like a post run swim at Southbank might still be worth while!!  Bring a towel and change of clothes to dip in after training!

When: Saturday 5th Marck 

Where: Steps of Southbank Surf Club

Parking: park under Southbank closest to the middle exit near Max Brenners
NOTE: $2 parking starts at 5am - 9am (10am if you bring your Parkrun token/barcard)

Time: 6-7:30am, you could do a parkrun at 7am if you are keen! Only keen for 5km, do parkrun then join us at lagoon or for breaky afterwards. 



At this time of the year, Saturday sessions are all about socialising and reaping the rewards of a good casual run with friends. You don't need to run the whole 1.5hours, run to your goals, abilities, and how you are feeling!! 

Cost: $2

EVENTS EVENT EVENTS.......ENTER NOW!!

Planning your 6 months of running, don't forget to check out our calendar for the events we will be focusing on !! 

I haven't added it as a key BRS event, but the Gold Coast Bulletin Fun Run on 17th April is looking to be a good event, 1km through to 21km! A good lead up for those doing GC Marathon! 

I have created a team and if 6 members join, you will receive a 10% discount. Just search for BRS and Join the group! 


Warwick here we come! don't forget to book your accommodation and entry soon!


Gold Coast Details 2-3rd July! 
These are available on the What's On page. 



Happy Running!

Renae & Matt 

Tuesday, February 16, 2016

Calendar Updates & events

What's on until July?



The What's on page has been updated to list BRS events until July 2016.
You will notice there is also a print version if that suits you better!

Remember, the focus this year in 'Community' so we have specifically focused on events that support local, smaller associations or events where proceeds are given to charity. We have of course kept the Gold Coast Marathon Festival in early July!  


So jump on now, take a look and mark them in your diary!!

Remember, social events will be added 6-8 weeks prior, keep an eye on the blog for these! 

Big congrats to Nick who competed in the Dusk Til Dawn half marathon last week, clocking an awesome time and coming in NUMBER 1!! Well done Nick! 

Matt C also participated in the Hobart Bridge run over the weekend, coming in a respectable 2 in his age group!! 

Don't forget our first social event of the year! 


Need a new pair of shoes not sure what to get? come along and see Jess from Mizuno and she will fit you with some test wear shoes for the session. Try before you buy!

Haven't been to training for a while due to injury (or babies!)....here is your chance to come along and catch up for dinner!!

Been wanting to drag a friend along for ages.........bring them along for free!!! they won't regret it!

Got some good condition running shoes that you are ready to off load? bring the along for charity! 

With Mizuno releasing new models of shoes, and new releases of previous models, its time for a test wear session!! I know many of you are in the market for new shoes after the big lead up to On Tour and others who are due a new pair or two for 2016, this is an opportunity for you to come along, try new models and have a chat to Jess our new Mizuno Rep!

We are also combining it with our first social dinner of the year, AND why not bring a friend, they will train for free + they can also try out Mizunos to start their BRS running career!!

Time: please arrive at 5:45pm if you wish to trial a pair of Mizunos and order our dinner before the session please.

Where: our usual spot, the Ship Inn, beer garden side

What: Mizuno test wear shoes, chat with Jess our Mizuno Rep, BRS bring a friend for free, followed by our first social dinner of the year and passing on your old running shoes to Dan to take to Charity.

Dinner - 7pm after training

We look forward to seeing as many of you there as possible.

BIG THANKS TO DAN who has offered to take the old shoes to charity for us!


Saturday Session
            let's do both! 


LOCATION: while it is still a bit 'sticky' we are sticking with Southbank for most of summer to allow us a quick recovery dip in this heat. 

When: Saturday 20th February 

Where: Steps of Southbank Surf Club

Parking: park under Southbank closest to the middle exit near Max Brenners
NOTE: $2 parking starts at 5am - 9am (10am if you bring your Parkrun token/barcard)

Time: 6-7:30am, you could do a parkrun at 7am if you are keen! Only keen for 5km, do parkrun then join us at lagoon or for breaky afterwards. 


Don't think you are ready for 1.5 hour run?  still come along, meet up with like minded runners and do the distance or time that suits you!!  Find a small group with similar distance/time goals, whether that be an hour, or 2 hours! 

Cost: $2

Happy Running

Renae & Matt 

Saturday, February 6, 2016

2016 Mantra, Wed 24th February session + BRS Mini On Tour 2016

2016 - What will it hold?

With 2016 well underway, it was time to reflect on 2015 and talk about what's up with BRS in 2016!
BRS on Tour being in January this year has put us  little behind releasing our 2016 approach, so here we go!

As you know, each year at BRS we have a new mantra, something to give us variety, keep our members engaged, and to ensure we keep having fun! Last year was Inspiration [inspire me to live, laugh and run!]. We had our 6 inspirational bloggers and 6 inspirational facebookers who all had a free RechargeHQ Massages, we achieved our goal of Electronic sign in helping us to better understand our members and save the environment, and we continued as planned to integrate the latest running research into our sessions. There was one thing we didn't do that we promised....revamping the website :-(  So I apologise, 5 years on, its starting to look a little worn! I won't make this promise this year, but if I get to it, wow it will be a huge bonus. I am not one to go live with something I am truly not ecstatic with!

2015 also saw us introduce a variety of expertise and style into our coaching team, Matt & Liss have more regularly been coaching, and Matt L has been enjoying the spotlight of coaching and mentoring every week. I have really really missed seeing you regularly and meeting our new members, hopefully 2016 will see me more regularly at sessions.

There was a lot of thought about 2016 and how far we have come as a club, but what more can we offer? The biggest thing we love about BRS is the sense of Community....and we want to continue to nurture and grow that aspect of our squad.....

so for 2016, our mantra is 
Community
build it, nurture it, and make it count!
If you look at any definition of community, its something like a group of people who are connected by relationships and common goals and values. Everybody in a community believes in its importance for themselves, and others! 

What makes a community exist? They don't just sprout up for no reason!

We know this to be true, so this year our efforts will be on nurturing our existing running community, expanding the community to help more and more people enjoy the life benefits of running (and BRS!), and make sure every interaction with BRS counts!! 


In line with this, our major projects or initiatives this year are:

1. Regular Newbie nights/Bring a friend nights: coming along to your first session with any new sporting team is very daunting, we want to make that process easier by having nights dedicated to newbies and people from  your existing networks coming along!  Through this we hope to inspire more people to be regularly active and make new friends.

2. Drawing on the wider running community: each month we will have a celebrity athlete session. The BRS session will be designed around a favourite session of one of our Australian Athletes. Learning from others in the running community is a great way to freshen things up!

3. Supporting Smaller Community events: There are soooooo many new events on the calendar this year and of course heaps we have never tried before. This year we will focus on some smaller events as well as a few of our major races.  Our Mini BRS on Tour 2016 is to Warwick for their annual Pentath-run, mini in duration, not mini in distance or effort!! We will continue to support Parkrun as a community event and its time we gave back with some volunteering sessions too!

4. Making it Count!: with people's lives become a little crazier by the day, we endeavor to ensure you continue to get the most out of your interactions with BRS.  Our coaches will continue to be there to guide and support you every Monday, Wednesday, and Saturday. We will continue with our quarterly dinners, these are becoming a perfect opportunity for BRSers past and present to catch up on each others lives. Events: we will focus on only 1 event per month or skip a month if there are no events in line with our training/goals/focus.

We will continue our valued relationships with Mizuno, Ship Inn, RechargeHQ, and Shoes Feet Gear.

BRS Calendar:

I have started to populate the What's On page with upcoming events. I will continue to add to this and I will put a PDF version on the page also. Due to the nature of shift work and our experience is we have had to constantly change our social dates posted early in the year, so we will now post these on What's On and Facebook 6-8 weeks out from a social event. 






We look forward to running 2016 with you!!
Renae, Matt L, Matt C, & Liss 


Mizuno Night out  +  First Birthday dinner of 

year + bring a friend! 



Haven't been to training for a while due to injury (or babies!)....here is your chance to come along and catch up for dinner!!

Been wanting to drag a friend along for ages.........bring them along for free!!! they won't regret it!

Need a new pair of shoes not sure what to get? come along and see Jess from Mizuno and she will fit you with some test wear shoes for the session. Try before you buy!

With Mizuno releasing new models of shoes, and new releases of previous models, its time for a test wear session!! I know many of you are in the market for new shoes after the big lead up to On Tour and others who are due a new pair or two for 2016, this is an opportunity for you to come along, try new models and have a chat to Jess our new Mizuno Rep!

We are also combining it with our first social dinner of the year, AND why not bring a friend, they will train for free + they can also try out Mizunos to start their BRS running career!!

When: Wednesday 24th February

Time: please arrive at 5:45pm if you wish to trial a pair of Mizunos and order our dinner before the session please.

Where: our usual spot, the Ship Inn, beer garden side

What: Mizuno test wear shoes, chat with Jess our Mizuno Rep, BRS bring a friend for free, followed by our first social dinner of the year!!

Dinner - 7pm after training

We look forward to seeing as many of you there as possible. Remember:



Mini BRS on Tour
So for those of you who missed it on Facebook this week........


announcing our 1st Mini BRS On Tour! We have just come back from a successful campaign in Tassie, now lets set our sights on May 2016 and head 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!

Accommodation: 
  • Due to the limited accommodation at Warwick, please book your own accommodation as soon as possible.
  • Book for nights Friday 20th & Saturday 21st May. If work commitments allow it, why not book Sunday 22nd night too and join us for a celebration afternoon/night!

Entries: Enter before 30th April for some seriously reduced rates! There are no team entries for this event, so please just enter as an individual in the events you would like.

Transport: due to the proximity of Warwick to Brisbane, please organise your own transport to get to the event. 
Free Shuttle Buses will return runners to the start points for Race 1 and race 4.
Runners can book our bus ($5) to Killarney departing from Warwick (WIRAC) at 6.15am for Race 4. All other races start and finish at the same location.
A bus will be available for the return to Warwick after Race 1, buses start leaving from 9.30am. Competitors please indicate whether requiring a bus by ticking relevant boxes on the bus transfer section of the entry form so organisers can ensure adequate seats/ buses available.

Family/Friends? Of course, bring them a long. There are some great options for newbie & less confident runners and smaller distances for kids.

What's included in the On Tour?
Due to the nature of this race and its proximity to Brisbane, as above please organise your own event entry, accommodation and transport. 
Based on numbers, we will organise a Saturday and Sunday dinner venues. Please make your own arrangements for breaky's, lunches, snacks, and race nutrition.

BRS On Tour uniform will be different for this one, considering the time of year and conditions! Stay tuned. 

Please email info@brisbanerunsquad.com.au when you have made the decision to join us. I can then ensure we keep you in the loop with On Tour details. I will send you a form to complete. 

GET BOOKING.

Lets get out there and support this 'not for profit' community event. Every year, after race expenses, any remaining funds gets distributed to the volunteer groups/our heroes for the weekend!

Phew!!

Happy Running, see you all soon!

Renae & Matt

Thursday, January 28, 2016

Saturday Session + Reminders


Mizuno Night out  +  First Birthday dinner of year + bring a friend! 

Haven't been to training for a while due to injury.....here is your chance to come along and catch up for dinner!!

Been wanting to drag a friend along for ages.........bring them along for free!!! they won't regret it!

Need a new pair of shoes not sure what to get? come along and see Jess from Mizuno and she will fit you with some test wear shoes for the session. Try before you buy!

With Mizuno releasing new models of shoes, and new releases of previous models, its time for a test wear session!! I know many of you are in the market for new shoes after the big lead up to On Tour and others who are due a new pair or two for 2016, this is an opportunity for you to come along, try new models and have a chat to Jess our new Mizuno Rep!

We are also combining it with our first social dinner of the year, AND why not bring a friend, they will train for free + they can also try out Mizunos to start their BRS running career!!

When: Wednesday 24th February

Time: please arrive at 5:45pm if you wish to trial a pair of Mizunos and order our dinner before the session please.

Where: our usual spot, the Ship Inn, beer garden side

What: Mizuno test wear shoes, chat with Jess our Mizuno Rep, BRS bring a friend for free, followed by our first social dinner of the year!!

Dinner - 7pm after training

We look forward to seeing as many of you there as possible.

Saturday Session

Don't think you are ready for 1.5 hour run?  still come along, meet up with like minded runners and do the distance or time that suits you!!  Find a small group with similar distance/time goals, whether that be an hour, or 2 hours! 

Remember......Saturdays is equally (if not more so!) about the coffee and chat afterwards, than the run, the run is just a bonus!

LOCATION: we are sticking with Southbank for most of summer to allow us a quick recovery dip in this heat. 

When: Saturday 30th January 

Where: Steps of Southbank Surf Club

Parking: park under Southbank closest to the middle exit near Max Brenners
NOTE: $2 parking starts at 5am - 9am (10am if you bring your Parkrun token/barcard)

Time: 6-7:30am, you could do a parkrun at 7am if you are keen! Only keen for 5km, do parkrun then join us at lagoon or for breaky afterwards. 


Cost: $2

Breaky, coffee and chats to follow!


Happy running,

Renae & Matt