Thursday, December 23, 2010

Best Wishes and BRS closing dates!


BRS Man and Renae hope that your 2010 Christmas is ACES!!

Remember Brisbane Run Squad is closed down for Monday 27 and Wednesday 29th December.......Back for an awesome Combo Session on Sunday 2nd and back to normal on Monday 3 January.

BIG MERRY CHRISTMAS

Happy Running

Renae & Matt

Monday, December 13, 2010

Upcoming Saturday Cross Training Session


But First.........................

Renae and I would like to say a big thanks to all who contributed towards our 1 year present. On Saturday 11th we used our Red Balloon voucher to do a 1 day sailing course. We both brought our fathers with us to make up numbers and do some bonding. We had a great time and learnt alot. Thanks again.
Saturday 18th Cross Training
What: 45 min long run, 45 min core training session
Time: 6:30am
Bring: Drink bottle, towel, running gear, togs(something you can do exercise in ie. no skimpy triangle bikinis), hat, sunscreen.
Cost: $6 members, $8 non-members
Hope to see you all there. If you have any questions just ask at training Wednesday.
Happy running
Renae & Matt

Tuesday, December 7, 2010

Twilight Running Festival Early Bird Entry

Early Bird Entries finish on 31 Dec 2010, after which they go up $10, and continue to rise if you enter even later. So, get in the action as soon as you can and save yourself some money.

Instructions on how to enter are below. Dont forget to enter as part of the Brisbane Run Squad team. Last year we won the biggest team prize and received lots of prizes!

1. Go to registration website: www.twilightrun.com.au. Go to ENTER on left hand side. You can then choose to enter online, by post or by person.
2. Select which event you would like to register in. If you have more than one entrant, I would suggest entering seperately. It gets abit confusing on the next page with deffering entrants and distances.
3. Proceed by clicking “Add to my entry”.
4. You can pre-fill the details if you entered last year and have an email and password. Otherwise fill out your details. REmember to enter Brisbane Run Squad as your Team/Organisation Name.
5. Agree to the terms
6. Check all details are correct and accurate
7. Proceed to payment area and complete payment
8. Once payment is complete, you will be automatically emailed a tax invoice.

The costs per race and dates when the prices increase, as well as the cut-off dates for all the different method of entry are on the ENTER window.

Hope to see you there

Happy Running
Renae & Matt

Monday, December 6, 2010

Weekend Wrap-up

Morning Core Training

We had a good turn out for the mornings combo session. 45 min long run followed by 45 min core circuit training.
There was alot of whining and some had trouble sitting on the swiss ball, but everyone did really well and we hope some good tips and core training tecniques will be taken away and used by yourselves.

BRS Xmas Party

A little bit of rain wasn't enough to dampen the spirits of all the attendees at the xmas party on Saturday. After Renae and I took 1 hour to figure out how to erect the marquee, and then only after the help from Janett and some friendly locals, the party kicked off with croquet and giant connect 4 being the main entertainment.

With the pitch soggy to swamp style, things heated up in our croquet challenge. The winner to take home a gift voucher for $99 to be used for a Story Bridge Climb. After 4 heats the final came down to 4 teams, Matt and Melissa, Claire and Shelley, Col and Michelle, Ben and Steve. It was a nail biter, being made a bigger challenge with Ben and Steve deciding they could not win so changing tactics to be as bigger trouble makers as possible.

Eventually the final won by Col and Michelle. But, as there can be only one winner, it was either a fight to the death or a knock out croquet round. Dissapointedly they chose the croquet.
And the winner was........................................................................................COL. Congrats!!!!!!!

Afterwards, we walked up to the Story Bridge Hotel for some dinner and drinks. I have only received second hand info but I have heard that Matt S may have had one too many chandys and was finding the floor of the hotel not too stable. I also believe Col was driving the porcelein bus later that night shouting at Hughey.

A great night had by all!!!!!!!!!!!!!!!! Can't wait for next year.

Happy Running (and partying)
Renae & Matt

Saturday, November 27, 2010

5 Km Timetrial

Timetrial
Congratulations to all who completed the 5km time trial on Wednesday night 24th Nov 2010. Amazingly, everyone acheived a PB (with the exception of a few who have not been able to train for ages). There were some massive PB's with some taking as much as 5 min's off!

Bag Winners
Winners of a Mizuno draw string bag were chosen from:
a. Run time closest to a predicted time or,
b. If no predicted time given, closest to current PB time.

And the winners are.............................................

Katrina F: not only did she predict a time 4min 35 sec faster than her PB. She came in only 16sec off her prediction.
Claire L: with no predicted time she came in only 3 sec off her previous PB
Steve G: no predicted time, came in only 34 sec off his previous PB
Kris R: Being his first timetrial, he was only 34 sec off his predicted time
Geoff O: only first timetrial also, Geoff was 70 sec off his predicted time

Special mention to Matt C, he was only 1 min off his predicted time and went 5 sec faster than his previous PB. Considering his time over the 5 km was 17min 40sec, we are going to throw a bag his way also.

Well done to all. We are going to do a 5km timetrial every 2 months from now on instead of 3 months. This will help us as coaches to track your progress more closely and you as athletes to track your progress more accurately.

Happy Running
Renae & Matt

Wednesday, November 17, 2010

Have Your Say Action Plan Part 1

Action Plan Part 1:

Based on the Have Your Say Survey results, we are preparing to make the following improvements to Brisbane Run Squad, commencing this Saturday:

1. Extra Sessions
Introducing an extra session on Saturday mornings. This will start fortnightly and move to weekly if they prove popular.

2. Type of Extra Session
With Core, Off-Road, and Long Runs proving to be the most wanted, we will rotate the fortnightly sessions between these and even do combo sessions (a run and core in a session together).

3. Session Locations
Many of you wanted alternative locations, so we will endevour to mix it up!

Sessions will be roughly 1st and 3rd Saturdays of the month. All fortnightly session details will be added to the calendar 2-3 weeks in advance, so keep an eye out.

ACTION 1
When: This Saturday 20 November 2010

Where: Slaughter Falls Car Park, Mt Cootha
meet near the public toilets on Sir Samuel Griffith Drive, 1st left after Birdwood Terrace http://maps.google.com.au/maps?f=q&source=s_q&hl=en&geocode=&q=34+Sir+Samuel+Griffith+Drive,Mt+Cootha&sll=-27.474923,152.965908&sspn=0.028404,0.082912&ie=UTF8&hq=34+Sir+Samuel+Griffith+Drive,Mt+Cootha&hnear=&ll=-27.471991,152.974234&spn=0.007101,0.020728&z=16

Cost: $6 members, $8 non-members
* all abilities welcome, beginners please join us for a modified version

Time: 7am kick off for 80mins run (1hr 20mins)

Action Plan 2 addressing camps/national/international events coming soon

Happy Running

Renae & Matt (p.s. don't forget to RSVP for the xmas party!)

Tuesday, November 16, 2010

Mousdash Wrap UP & End of Year Party

MOUSDASH 10.5 Mt Cootha Run - Last Sunday




Last Sunday saw Brisbane Run Squad members put all that tough hill training to perfect use as they climbed up and down one of Brisbane's most well known land marks - Mt Cootha.




BRS Man made another appearance - and with a full length lycra suit in close to 100% humidity, BRS man did well encouraging our runners and participants in general (sorry we are unable to reveal his identity).




Scotty, Steve, Peter C, Stacey, Robyn, Emma, Katrina, and Jody all powered to the top of the Mt Cootha Summit (2.5km up), then over undulating terrain for 5.5 km, then 2.5 of hard down hill before going up and then finally down towards the finish line. The toughest run on the BRS calendar and all finshed in style!
WELL DONE.





Brisbane Run Squad End of Year & Col's Moving to Sydney Party



We can finally reveal the location and the oodles of fun ahead for the 2nd BRS end of year party.


This year we sadly are also using this party as an opportunity to say Good Luck and best wishes for our much loved member, Col Neate - who is moving the Sydney.


When: Saturday 4 December 2010

What:
A LAWN Party
Time: 3:30pm - 5:30pm
with Putt Putt Pool & Croquet! With Croquet on the verge of its greatest come back - we have decided to set the trend and get all our members into this latest craze! Putt Putt Pool is for those of you who enjoy golf, but have a bad swing, and those who enjoy snooker, but have longed to do it outside! - even better, you can do both together!!!!!!

Where: Captain Burke Park (under the Story Bridge) - we will have a marque, please BYO chair if required. There is a playground there also if you would like to bring your kids.

Cost: $25 per head ($5 for children under 12) - includes games, the venue, afternoon nibbles, and softdrinks. BYO any other drinks/alcohol.

THEN

What: Dinner, drinks and continue the party!

Where: STORYBRIDGE HOTEL - OUTBACK BAR AND GRILL http://www.storybridgehotel.com.au/dining/outback_bar.php

Time: 6pm - late
Cost: own expense
RSVP and Payment: by Monday 29 November, 2010
email your rsvp to info@brisbanerunsquad.com.au for payment details or accept FACEBOOK invitation and we will email you the payment details.

UP FOR GRABS FOR THE CROQUET CHAMPION - A Story Bridge Climb voucher better get practicing!

LOOKING FORWARD TO A GREAT DAY!

Happy Running
Renae & Matt

Wednesday, November 10, 2010

Results - Our First Member Survey THANKS!




The results are in!!!
Thanks to the 30 BRS Members who completed the first Brisbane Run Squad 'Have Your Say' Survey.
We asked members for their feedback on
- Sessions Format
- Coaching Styles
- Interest in extra sessions, national/international events, and training camps
1. Extra Sessions
20 of you said YES to an extra session, and 9 said MAYBE & and the most wanted time was SATURDAY AM!
2. Extra Session Type
WOW, some interesting results - sounds like you are keen to 'mix' it up. Core was the most chosen (20), followed by Long Run (17), and 15 for Off-road.
You also told us you would like alternative session locations.
3. Training Camps and National/International Events
Over 15 of you said you would be interested in a running camp, and lots of you sat on the fence with a maybe!
Over 10 of you also said you would be interested in organised national or international events!
Great responses and thanks also for the improvement suggestions and comments.
Your responses have provided us with direction for the squad and how we can make it even better!
Stay tuned for our ACTION plan to address your feedback.
Happy Running
Renae & Matt

Sunday, November 7, 2010

Cool Night Classic Wrap UP


A GREAT turn out from BRS for the famous 5.2km PriceWaterHouseCoopers Cool Night Classic last Thursday evening.

30 BRS runners participated in the event and BRS man was also back for a guest appearance

The rain held off as over 4000 people ran around the banks of the Brisbane River! With that many people it was certainly a fun run, with all BRSers doing great times, finishing strongly.


Great live entertainment and well deserved beverages to finish!


Happy Running
Renae & Matt

Monday, November 1, 2010

Weekend Wrap Up & Cool Night Classic Update


Weekend Wrap up

Byron Bay 10km Lighthouse, what a RUN! We had over twenty runners participating in the tough scenic event with 2km up hill and 2km on the beach, one of the tougher runs on our BRS event calendar.
With a yummy pasta and pizza meal the night before (and a few beers & wine), a sleepless night with all the Haloween Parties, our runners were up early raring to go!
A BIG CONGRATULATIONS to all who participated:
Matt S, Ben Y, BRS Man, Steve G, Sam C, Katrina F, Deanne B, Irene B, Janet J, Claire C, Anita S, Shelli J, Claire J, Elizabeth, Michael K, Mel F, Kathy N, Sean, Paul, Col N!
Great Race Times and a Great weekend!
Noosa Triathlon
Well done to all of our BRSers who participated in the Noosa Triathlon last weekend.
Matt and Melissa teamed up with cyclists and both completed the swim and run with great times! Michelle M another Triathlon under her belt, has she found her passion again? Geoff was also an enthusiastic competitor over the weekend, we look forward to your debrief!
Darrell G completed his first Olympic Distance Triathlon - after all those nerves, Darrell had nothing to worry about! Good stuff and we hope to see you out there again!
What a SPORT Weekend, love it!
Cool Night Classic - This Thursday 4 November
The annual PricewaterhouseCoopers Cool Night Classic 5.2km event is this Thursday 4 November.
We have 30 BRS Runners participating, so it is bound to be a GREAT night.
Meeting Time: Matt will be there from 4:45pm
Meeting point: QUT side of Goodwill Games Bridge
Race Start Time: 5:30pm
Race Packs:
If you entered before Friday 29th October, we will pick your race pack up as Team Captain for the BRS Team. If you entered under BRS after 29th October, you will need to collect your race pack yourself.
Remember there is entertainment with drinks and food for purchasing afterwards!
Can't wait
See you all there
Renae & Matt

Tuesday, October 26, 2010

Movember is approaching

Start thinking about what it would be like to be an out of work porn star boys because BRS is putting together a Movember team and we want you in it!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!


Each year Movember is responsible for the sprouting of moustaches on thousands of men’s faces in Australia and around the world, with the sole aim of raising vital funds and awareness for men’s health, specifically prostate cancer and depression in men.


Men sporting Movember moustaches, known as Mo Bros, become walking, talking billboards for the 30 days of November and through their actions and words raise awareness by prompting private and public conversation around the often ignored issue of men’s health.


To join The BRS team and start raising money simply go to http://au.movember.com/mospace/620676/ and click "join my team".


Or if you wish to donate to this cause go to http://au.movember.com/mospace/620676/ and click "donate to my team".


I am going to look like a real tool if I am the only one at training with a dogey mo, so get on board.


Dont forget about the Mousdash.

When: Sunday 14 Movember, 2010
Where: Mt Cootha, Brisbane
What: 10.5km challenge or 5km summit walk
To enter: http://www.weekendwarriorevents.com.au/mousdash-entry-form.html
In the Corporate Team Name: enter Brisbane Run Squad
Cost: $40 for 10.5km, $30 for 5km
Entries close Friday 12 Movember - no early bird discounts, or team discount


Here are a few ideas for your moustash style to get you in the mood



Happy growing

Matt





Thursday, October 21, 2010

Our Collaboration Partners - Part 2 Studio Rise


Our 2010/2011 Collaboration Partners working together in the health and fitness industry to benefit our local community

Brisbane Run Squad is proud to announce Studio Rise as one of our collaboration partners for this year

Studio Rise
Personal Training & Spin Studio

Looking for some cross training opportunities to complement your running routine?

Studio Rise, Brisbane’s premier indoor “spin” based studio.
Spin Cycle is a great way to boost your strength, power, and aerobic endurance, helping you to improve your overall fitness & running.

Studio Rise is owned by two motivated, wise and dedicated women Collette O’Brien and Belinda Howard.

"Studio Rise is unique. A sanctuary from the bustle of life. Our riders benefit from the stress free environment allowing them to self-regulate their workout, their body and their mind through motivating and inspirational music. "

Where to find them:
5-7 Byres Street, Newstead

For Spin Timetable and more info see:
www.studiorise.com.au

SPECIAL OFFER FOR BRSers - GET IN NOW
for the first 10 people to put a comment on our facebook page wins.....

a Studio Rise Prize of $20 for 3 premier spin classes - an absolute bargin to get you started

http://www.facebook.com/pages/Brisbane-Australia/Brisbane-Run-Squad/101806529876753

Happy Running
Renae & Matt

Tuesday, October 12, 2010

Key Updates & Rain Policy

Recent Time Trials
BRS Time trials are one of the most critical ways that we as coaches get feedback on athlete performance, improvements, and training effectiveness...........
but more importantly it is the perfect tool for you to realise your improvements in performance, running efficiency and mental fitness. The more monitoring we do as runners, the greater ability we have to understand how we are going, what training is working for us as individuals, and where we need to improve.

Well done to everybody who completed the Beep Test last week and for the group that participated in the stair challenge. Some outstanding improvements and great benchmarks set for the first timers! Keep an eye on the http://www.brisbanerunsquad.com.au/TTResults.php page, as results will be updated this week.

Recent Uniform Order
Those of you who ordered a uniform with Matt recently will be please to know that Champ Systems will have them to use by Monday 25th October. So if you are participating in the Byron Run, you can proudly wear the blue and white!

Twilight 5.2km Early Bird closes in 3 days!
Get in quick and save money, only $20!
Thursday 4th November, 5pm
A fantastic mid week event around familiar territory, botanical gardens and Southbank.
Early Bird Closes: 15 October 2010, cost $20.00
Enter: http://www.pwc.com.au/events/coolnightclassic-brisbane/
Choose: I would like to search for an existing team
Search: Brisbane Run Squad

Updated Rain Policy
It looks like we are in for a rainy summer! So time to review and implement a BRS Rain Policy.
From today the Policy is
BRS training will be:
- ON regardless of rain
- Except if is EXTREME (e.g. thunder, lightening, torrential rain, hail, acid rain!)
- if training is cancelled due to extreme conditions, a twitter/facebook notification will be issued at 5pm
- if it is raining or has been raining extensively, the session will always be a long run on safe surfaces, rather than any hill or speed work. Remember the long runs are important to maintain our base aerobic fitness.
- if in doubt, sms Renae (0447 578 200) or Matt (0447 578 205) around 5pm

Mt Cootha Practice Run this Saturday!
This run is designed to put all your hill and aerobic base work into practice, introduce a new terrain and have some fun getting back to nature!!
When: Saturday 16 October, 2010
Time: 6:30am - 8am
Where: Mt Cootha off road trails
Meet: Slaughter Falls Car Park - near the public toilets on Sir Samuel Griffith Drive, 1st left after Birdwood Terrace http://maps.google.com.au/maps?f=q&source=s_q&hl=en&geocode=&q=34+Sir+Samuel+Griffith+Drive,Mt+Cootha&sll=-27.474923,152.965908&sspn=0.028404,0.082912&ie=UTF8&hq=34+Sir+Samuel+Griffith+Drive,Mt+Cootha&hnear=&ll=-27.471991,152.974234&spn=0.007101,0.020728&z=16
Cost: $6 members, $8 non-members
* all abilities welcome, beginners please join us for a modified version up to the summit lookout and back

Happy Running
Renae & Matt

Tuesday, October 5, 2010

Mousdash is fast approaching


Mousdash 2010

According to the organisers of the 2010 Mousdash 10.5km run

"The 10.5km Mousdash run course will test even the seasoned runner, but with a breathtaking, 360 degree vista awaiting every competitor, the pleasure will far outweigh the pain! "

OR for something a little less intense, this year for the first time there is a new option - The Courier-Mail 5km Summit Walk. Enjoy the stunning Brisbane Lookout views at a more leisurely pace and over a shorter distance.

When: Sunday 14 Movember, 2010

Where: Mt Cootha, Brisbane

What: 10.5km challenge or 5km summit walk


In the Corporate Team Name: enter Brisbane Run Squad

Cost: $40 for 10.5km, $30 for 5km

Entries close Friday 12 Movember - no early bird discounts, or team discount

Enter now and participate for a great cause, "the Mousdash is your chance to donate more than just a little sweat to the Movember charity by raising funds and awareness for men's health issues, specifically prostate cancer and depression in men"


Mt Cootha Practice Run
This run is designed to put all your hill and aerobic base work into practice, introduce a new terrain and have some fun getting back to nature!!


When: Saturday 16 October, 2010
Time: 6:30am - 8am
Where: Mt Cootha off road trails


Cost: $6 members, $8 non-members
* all abilities welcome, beginners please join us for a modified version up to the summit lookout and back.

Happy Running
Renae & Matt

Thursday, September 30, 2010

Our Collaboration Partners - Part 1 Mizuno!

Our 2010/2011 Collaboration Partners-

working together in the health and fitness industry to benefit our local community
Brisbane Run Squad is proud to announce Mizuno as one of our of main collaboration partners for this year.

Mizuno specialise in running shoes - not only for different types of feet but different types of running.

Mizuno will be partnering with BRS to provide us with information on up to date, new and improved running shoe and clothing technology. http://www.mizuno.com.au/

But most importantly, they will be sponsoring us with Mizuno sports wear to give away to our members throughout the season as prizes and random draws..........so attending training just got a whole lot more FUN!

If you are looking to try Mizuno shoes, one of our favourite sponsors Active Stride (http://www.activestride.com.au/) has a large range of Mizuno shoes and professional advice on what is best for you oh and plus you get your member discount!

Thanks to Mizuno and we look forward to working together.

Happy Running
Renae & Matt



Saturday, September 18, 2010

Weekend Wrap up & Upcoming Events

Formula 10km/5km Wrap Up
Well done to all BRSers who took part in this morning's 10 or 5km Formula Run, we all raced for a great cause, men's cancer fund raising council. So many personal bests yet again! Big Congratulations to Nicole D 2nd female across the 5km line, and Michael, Jody, Sam, Michelle, Stacey, Lisa S, and Raj all producing great runs. Brock and Lauren smashed their Bridge to Brisbane times by up to 8mins and Jason came in under 40mins.

Congratulations to everybody who participated.

Byron Bay Lighthouse Run 10km, Sunday 31 October, 2010
http://www.byronrun.com/
Early Bird closes: 30 Sept, 2010
Enter: If you are a BRS member and you wish to enter to receive club discount email info@brisbanerunsquad.com.au by 28 Sept, so we can guarentee we get early bird + discount rates = $25.00


Cool Night Classic 5.2km, Thursday 4 November, 2010
5pm, a fantastic mid week event, 5.2km run around familiar territory, botanical gardens and Southbank.
Early Bird Closes: 15 October 2010, cost $20.00
Enter: http://www.pwc.com.au/events/coolnightclassic-brisbane/
Choose: I would like to search for an existing team
Search: Brisbane Run Squad


Mousdash 10.5km Mt Cootha Fun Run, Sunday 14 November, 2010 www.weekendwarriorevents.com.au/our-events/the-mousdash.html
No Early bird applies, entries close Friday 12 November - Cost $40
Enter: www.weekendwarriorevents.com.au/mousdash-entry-form.html
in Corporate Team Name field enter Brisbane Run Squad

These are all BRS Club events, check the calendar for more details. A BRS Club event means that we will focus are training efforts on getting the squad prepared for these fun runs. Also it means that Matt and I will be present at each event for coaching and support. Sign up now!

Happy Running
Renae & Matt

Thursday, September 16, 2010

Time Trial & Cool Night Classic

Time Trial

Some absolutely awesome times from Monday night's 5km time trial.
Matt C cracked the 18min mark coming in at 17:45 (after a 100km ride on Sunday!)
Michelle W smashed 2mins off her PB as did Cindy Y.
Well done to the first timers to, you have set some great benchmarks for 3months time.

Cool Night Classic
The Cool Night Classic is a fantastic mid week event, 5.2km run around familiar territory, botanical gardens and Southbank.
Enter now as part of the BRS Team
When: Thursday 4 November
Time: 5pm followed by a Cool Down party with live music, food, and beverages available
What: 5.2km run
Enter: http://www.pwc.com.au/events/coolnightclassic-brisbane/
Choose: I would like to search for an existing team
Search: Brisbane Run Squad

Cost: $20.00 until 15 October, then $25 until 29 Oct, then $35

Entries are open now, so why not jump on-line and save yourself some money!

Happy Running
Renae & Matt

Tuesday, September 7, 2010

Formula Run Sunday Sept 19th

The next club event
BRS will be taking part in is called the Formula Run. Hosted by Cancer Council Queensland and held during Prostate Cancer Awareness Month, FORMULA RUN will raise valuable funds for research into men’s cancers while raising awareness of men’s health.

Where: Brisbane Botanical Gardens
When: Sunday 19th Sept 7am start (collect race packs on the day from 6am)
What: This sounds like a great race supporting some very important research. It is around The Botanical Gardens and then out Toowong bike path. It will be very familiar territory for us.
Cost: $35

If you would like to do the run log on to www.formularun.org.au and register. Registration closes on 16th Sept.

Happy Running
Renae & Matt

Sunday, September 5, 2010

Happy First Birthday BRS!




A BIG HAPPY 1ST BIRTHDAY TO BRISBANE RUN SQUAD AND OUR RUNNERS
Thanks to all our runners for a great night!
Looking forward to a great second year for BRS!
The photos have been added to facebook, check them out!
See you soon
Renae & Matt

Sunday, August 29, 2010

Bridge to Brisbane - well done & recovery run


CONGRATULATIONS

to all BRS Runners who participated in Brisbane's Biggest Fun Run today........the BRIDGE to BRISBANE -Well done!

Great to hear about the fantastic times and personal bests! All that hard work has payed off!
A few regular BRS runners are doing a recovery run at the Ship Inn, Monday 30 August 6pm if you would like to join them.
Rest up & recover and BRS sessions will resume on Monday 06 September 2010.

For all those attending our first Birthday party on Saturday 4 September, get your glad rags on and your thinking caps securely fastened for a night of trivia and tributes.

Happy Running
Renae & Matt

Saturday, August 28, 2010

BRIDGE TO BRISBANE 1 sleep to go!



Only 1 sleep to go and Brisbane's BIGGEST Fun Run is upon us.

After a hard 12months or 12 weeks of training it is time to put all that work into practice! I hope you have had a restful day with plenty of water and good food! Remember early to bed - early to rise!

A few Event Day Tips -

o a light warm up jog when you arrive, followed by dynamic stretching (as per B2B & BRS sessions)
o If possible, don’t run the event in a jumper, but take an old jumper with you that you are prepared to leave behind, that way you can stay warm up until the last minute
o At least 15mins before, join your race zone, or pace runner
o Pace runners are allocated for under 40mins, 45, 50, 55, 60, and 70mins. I would recommend finding a pace runner, the pacer and the following pack will help you get through the race!
o Don’t go out too hard, pace yourself, and we will see you at the finish line!!

REMEMBER it is a fun run........so have fun!

Happy Running
Renae & Matt

Sunday, August 22, 2010

Bridge to Brisbane Count Down





Only 7 sleeps until the Bridge to Brisbane 10km/5km Fun Run!






For many of you, this has been your goal for a long time, 12 weeks, 12months or even years!
So to help you prepare and make the most of the event on Sunday here are some pre-week tips and tricks.

This week is about exercise tapering and mental preparation

  • 2-3 runs - 1-2 early in the week, 1 run on the Friday before of 20-30mins with 5 x 30sec medium to hard efforts (final leg tune up!)
  • If you usually do ‘pm’ runs, try to do 1-2 of your runs in the ‘am’ to get your body used to it to minimise shock on Sunday morning
  • Before your ‘am’ practice sessions, eat what you plan to eat before the event as stomach practice
  • Hydrate well – plenty of water all week *don’t leave it to Saturday to hydrate
  • Sleep – try to get at least 8 hours each night this week
  • Don’t do anything radically different – either exercise, food, or lifestyle

See you this week at BRS or Bridge to Brisbane sessions for our final training runs before Sunday.

Happy Running
Renae & Matt

Wednesday, August 18, 2010

The Benefits of Massage


"There are some things massage can't cure, but I can't think of many"


Here is a list of proven and documented benefits massage can have on the body:


  • Improves circulation

  • Provides relief from pain

  • Aids recovery from injury

  • Reduces Stress

  • Improves quality of sleep

  • Improves joint movement

  • Elevates mood

With all these benefits who wouldn't want a massage??????????


Matt's class at Q Academy is running a student clinic right now! Details below:

Where: 20 Chester St, Newstead
When: Mon - Thurs 9:30am - 4:30pm
Fri 9:30am - 12:30pm
Between the dates of 16 August to 10 September
Cost: Beware reading on, this may shock you-------------------Only $20.00 for 1 hour
Phone for bookings: 0413 710 520


So what are you waiting for, book now.

Happy Running
Renae & Matt

Thursday, August 12, 2010

B2B Reccy Run

Bridge to Brisbane Reccy Run Sunday 15th August.

This is a reccy for the Bridge to Brisbane 10km fun run on Sunday 29 August.
We will meet at 3:30pm in Campbell street and catch maxi taxis to the other side of the Gateway Bridge to do a practice run of the 10km.
Obviously we won't be able to run along the ICB like in the race, but there is an alternative route.
RSVP to info@brisbanerunsquad.com.au by Wednesday 11 August for taxi booking purposes. Cost $8 per person including taxis.
For a map where we are meeting check out:
http://maps.google.com.au/maps?hl=en&ie=UTF8&ll=-27.447677,153.033993&spn=0.007636,0.019248&z=16

I'll book the cabs for 3:30pm so please try to be there abit earlier.

Happy Running
Renae & Matt

Sunday, August 8, 2010

BRS 1st Birthday Pary Saturday 4 September


Party Time! BRS 1st Birthday
We will be 1 year old soon.
To celebrate we are having a massive "Trivia & Tributes" party.
Cost: $25 per person (family and friends welcome)
When: Saturday 4 September - Yes same night as River Fire so public transport would be a great option
Time: 6:30pm - 11pm
Where: The Ship Inn, Southbank, Upstairs function room.
What: Delicious canapes, trivia bonanza, prizes, awards, cash bar with discounted drinks and more (please note: running gear prohibited)
RSVP: by Monday 23 August to info@brisbanerunsquad.com.au (with numbers & dietary requirements) - payment details will be forwarded on RSVPs and must be made in full prior to the event
Can't wait!
Happy Running
Renae & Matt

Wednesday, August 4, 2010

What a Day!



BIG Congratulations to the 27 BRSers young and younger who participated in the Brisbane Marathon Events over the weekend.


We had runners in most events starting with the 2km kids event on Saturday. Noah and Madison had yet another great race with Noah completing the race in less than 5min/kms! Well done.



We had 2 Marathon Runners, Matt C competing in his first EVER, smashing it in 3:01hrs. Sensational effort coming 2nd in his age-group. Steve H was a pacer for the marathon helping other in the field reach their goal! well done guys.


BRS Half Marathoners also had a great day on a tough, 'incliney' course. Well done Micheal K, Michael Y, Peter C, Darrell G, Melissa F, Scott G - Well done!


And our 10km runners also blitzed the course, as familiar to them as the back of their own hand!

Great performances by all! Special mention Sam Carpenter coming third in his category in a time of 52mins! Great stuff.


The photos have been uploaded to Picasa accesses via our homepage and facebook!


Join us on FACEBOOK
We have moved.....check out our new up to date facebook business site!
BRS has moved from a Group Facebook site to a Business site. http://www.facebook.com/pages/Brisbane-Australia/Brisbane-Run-Squad/101806529876753
simply click on LIKE
This will enable us to keep you up to date with increased functionality, without you loosing the ability to talk to each other through our wall.
The new site is also linked automatically to TWITTER, so why not follow us on @BRStwitr and stay in the loop!
Happy Running
Your BRS coaches - Renae & Matt

Thursday, July 29, 2010

Meeting Point Bris Marathon Festival this Sunday

We will be meeting at the intersection of Russell Street Phwy and Grand Arbour, Southbank. Basically at the ferris wheel drink fountain area. Matt will get a good position around this area, so keep an eye open. We will be there from 5:30am. Active Stride are now using their tent for a weekend sale, so keep an eye out for us and not the tent.

http://maps.google.com.au/maps?hl=en&ie=UTF8&ll=-27.47576,153.024659&spn=0.007634,0.019248&z=16

See you then,

Happy Running
Renae & Matt

Wednesday, July 28, 2010

This Weekend - Brisbane Marathon Festival Sunday 1 August

Brisbane Marathon Festival is upon us! Great to see the enthusiasm in all our runners after a full-on season of training and racing! Some key bits of info for you:

Race Kit Collection
Location: South Bank Piazza, Little Stanley Street, South Bank
When:
Friday 30 July: 3pm - 7pm
Saturday 31 July: 9am - 4pm
Sunday 1 August: 5am - 8am

Race Start Times
Brisbane Half Marathon 6.00 am
Brisbane Marathon 6.15 am
Brisbane 10km Run / Walk 8.30 am
Presentations to Race Winners 10.30 am

Race Start and Finish Locations
All Sunday events start on Grey Street between Ernest and Glenelg streets outside
Flightcentre at South Bank.
http://maps.google.com.au/maps?f=q&source=s_q&hl=en&geocode=&q=Grey+Street,+South+Brisbane,+Queensland&sll=-25.335448,135.745076&sspn=31.550333,78.837891&ie=UTF8&hq=&hnear=Grey+St,+South+Brisbane+Queensland+4101&ll=-27.478378,153.021961&spn=0.000954,0.002406&z=19

Race briefing will be conducted 15 minutes before each event on the conservatory lawn in front of the Piazza. All events will finish down the arbour outside the piazza.
Course Maps are available: http://www.brisbanemarathon.com/gettinghere.asp

Tent Location
To Be Advised. Please check the blog on Friday.

Post Race Dinner
In line with our tradition, lets celebrate another I am sure successful event with Dinner at the Ship Inn after training, Monday 2 August, 7pm. Even if you are not coming to training, please come a long!

See you nice and early on Sunday......we will be there at 5:30am.

Happy Running
Renae & Matt

Wednesday, July 21, 2010

Budgeting for 2010/2011?????

We all love a good budget. It's sticking to it that is the hard part.
Here are a few little reminders to get you started:

2010/2011 BRS Membership

Cost: $30 Individual. $50 Family
Includes:
Merchandise/Sponsors
BRS Uniforms Discounts we now offer Winter Jackets, Running Singlets, Running t-shirt, Tri-suits, Cycling Jerseys, Hats, and kids uniforms
Active Stride Specialist Running Store (www.activestride.com.au) 10% off purchases
The Ship Inn meal discounts anytime (www.theshipinn.com.au)
Injury Prevention & Rehab
RHP Physiotherapy (www.rhpphysiotherapy.com.au) $15 off initial physio consultation and injury prevention and recovery blogs
Matt Parry Remedial Massage Therapy Loyalty card (2nd massage 10% off, 6th massgae at half price)
BRS Coaching/Events
Casual Training Fees 25% off session prices (casual session $6 members, $8 non-members)
Race Discounts for Members only
Personal Program and Technique Analysis discounted for members
BRS Prize Packs & Draws access for members only
BRS Events/Camps discounted for members
Email updates and correspondance
+ Professional, friendly, expert training advice and support

Bridge To Brisbane Fun Run

Cost: $30 for 10km Run, $25 for 5km Run
When: 29 August 2010
What: Brisbanes biggest fun run (45,000 entries last year)
Entries close on 27 August 2010
www.bridgetobrisbane.com.au

BRS 1st Birthday Party

We will be 1 year old soon. To celebrate we are having a massive "Trivia & Tributes" party.
Cost: $25 per person (family and friends welcome)
When: Saturday 4 September
Time: 6:30pm - 11pm
Where: The Ship Inn, Southbank, Upstairs function room.
What: Delicious canapes, trivia bonanza, prizes, awards, cash bar with discounted drinks and more (please note: running gear prohibited)

Byron Bay Lighthouse Run

After popular demand, lets hit Byron Bay and smash out a run around its famous lighthouse.

Cost: $25 We are entering a BRS team, so please email us at info@brisbanerunsquad.com.au to let us know if you are interested and we will organise your entry.
When: Sunday 31 October 2010
What: 10km run, 8km walk. Known as the most scenic run in Australia. Don't forget to include the cost of accomodation in Byron Bay and dinner with the squad the night before the race.

Happy Running
Renae & Matt

Wednesday, July 14, 2010

Upcoming Race Info

Byron Bay Event Sunday 31 October 2010
Last year one of our first BRS event was the Bryon Bay 10km Lighthouse Run.....so by popular demand, we will again make it our October BRS Club Event.

http://www.byronrun.com
When: Sunday 31 October
Where: Byron Bay
What: 8km Walk, 10km Run

This is the most scenic run in Australia!! Beginning at Byron Bay's Main Beach right next to the surf club and running straight up the road and around the Byron's iconic lighthouse. The run then takes you one kilometre along Tallows Beach and back before finishing back at the surf club

Please email info@brisbanerunsquad.com if you wish to enter as part of the BRS team as we are required to coordinate the BRS Team entries and you will receive a discounted entry.

Accommodation is selling fast. We are staying at the Atlantic Guesthouses 13 Marvell Street. I would suggest you book something soon, the YHA still has plenty of rooms, some private, some dorms.

Bridge to Brisbane 10km Practice Run Sunday 15 August

When: Sunday 15 August
Where: meet at 3:30pm in Campbell street, Bowen Hills
What: This is a reccy for the Bridge to Brisbane 10km fun run on Sunday 29 August. Obviously we won't be able to run along the ICB like in the race, but there is an alternative route. Having the 2nd Gateway bridge open for pedestrians will allow us to practice the gradient.

We will catch maxi taxis from Campbell Street to the south side of the Gateway Bridge to do the practice run of the 10km.

RSVP is necessary to info@brisbanerunsquad.com.au by Wednesday 11 August for taxi booking purposes. Cost $8 per person including taxis.

Happy Running
Renae & Matt

Sunday, July 11, 2010

2010/2011 Memberships

Current 2009/2010 memberships were due to expire on 30 June 2010.
We have decided to extend these memberships until 31st July when our 2010/2011 memberships will commence.

New Memberships commence 1 August 2010 please go to the following address to renew your membership: http://www.brisbanerunsquad.com.au/Membership.php

What will it mean to be a BRS member in 2010/2011??
In our 2nd year of operation, we are aiming to offer our members more to reward them for committment and loyalty. So with your membership this year will come the following rewards:

Merchandise/Sponsors
BRS Uniforms Discounts we now offer Winter Jackets, Running Singlets, Running t-shirt, Tri-suits, Cycling Jerseys, Hats, and kids uniforms
Active Stride Specialist Running Store (www.activestride.com.au) 10% off purchases
The Ship Inn meal discounts anytime (www.theshipinn.com.au)

Injury Prevention & Rehab
RHP Physiotherapy (www.rhpphysiotherapy.com.au) $15 off initial physio consultation and injury prevention and recovery blogs
Matt Parry Remedial Massage Therapy Loyalty card (2nd massage 10% off, 6th massgae at half price)

BRS Coaching/Events
Casual Training Fees 25% off session prices (casual session $6 members, $8 non-members)
Race Discounts for Members only
Personal Program and Technique Analysis discounted for members
BRS Prize Packs & Draws access for members only
BRS Events/Camps discounted for members
Email updates and correspondance

+ Professional, friendly, expert training advice and support

If you have any questions, please email us at info@brisbanerunsquad.com.au or see us at training.

Happy Running
Renae & Matt

Monday, July 5, 2010

CONGRATULATIONS - Gold Coast wrap up

Gold Coast Marathon Festival Results
23 Brisbane Run Squad members competed in various events over the last weekend as part of the Gold Coast Marathon Festival........

OUTSTANDING results all round. A quick weekend wrap up

1. Marathon 42km
We had five BRS marathoners competing with three first timers, Matt S, Melissa, and Steve G with veterans Darrell G and Steve H also taking part. Our marathoners completed every last step of the 42 gruelling kilometers. Melissa was a stand out finishing her first marathon strongly in 3hrs 43mins.
Great stuff, enjoy the well deserved rest!

2. Half-Marathon 21km
Four BRSers competed in the 21km event at dawn, Sunday morning. All did fantastic times, with a few absolutely smashing their previous PBs.
Michael K took 14mins off his 2009 time for the same course.
Peter C smashed his time from earlier this year by 16mins!
Michael Y destroyed his previous PB beating it by 12mins!
Scott G had a great race coming in at 1hr 46 only a few seconds off his PB.

3. 10km
always our most popular event, we had 13 BRSers join us down the coast for the Saturday race. With perfect conditions, most BRSers ran in a new much-faster PB.
We have new additions to the under 60mins crew with Claire, Kathy and Deanne all coming in under the hour.
Katrina and Cindy both had awesome races, and Michelle and Lisa created their first 10km personal best, racing the 10km distance for the first time! well done.
Nicole, Col, and Shelley come in well under the hour with Nicole missing out by only 26secs to crack the 50mins mark.
Matt Cooper ran a great race, coming top 20 in his age group! Great stuff.

4. 5km
Sam C was out to smash his PB set at Doomben and he certainly succeeded coming in at 22.47, well done Sam

5. 2km dash
Maddison and Noah sprinted the 2km course in awesome style. Maddison ran 11min 21 and Noah just over 5min/km pace coming in at 10mins 30secs. Fantastic times for our BRS youngsters.

A MASSIVE CONGRATULATIONS to everybody that participated. As coaches, we could not have asked for a better result and a better weekend all round (the new uniforms looked awesome!)

Enjoy a few days rest and we look forward to helping you to your next goal.
Our next club race is the Brisbane Marathon Festival on Sunday 1 August.

Register now as BRS and receive our 20% discount.
1. Visit the entry website:
http://www.streamlinedevents.com.au/categories.asp?cID=55&c=292010
Discount Voucher Code: s-0306102

Happy Running
Renae & Matt

Wednesday, June 30, 2010

Meeting Places Gold Coast Marathon Festival

Saturday 3rd July 10km event
We will meet at the North end of the Race Precinct where the tents are going to be situated on Sunday. Take a look at page 6 of your race pack for a good map (in the email they would have sent you) From there the spectators will be able to see the start line and watch the competitors coming into the finishing chute.

Sunday 4th July 42km, 21km & 5km
We will meet at the BTS (Brisbane Tri Squad) tent. It will be located at the North end of the Race precinct in the same location as above.

Sunday 4th July Lunch
Don't forget about our celebratory lunch at Cafe Riviera, 2 Marine Parade, Southport 12:30pm.

Good luck for the weekend see you there.

Happy Running
Renae and Matt

Tuesday, June 29, 2010

Brisbane Running Festival 1st August 2010

Sunday 1 August is the Brisbane Running Festival which features several events:
full marathon 42km
half marathon 21km
10km run/walk
3km run/walk
Kids races
The events all start from Southbank - so familiar territory for all of you.

If you have looked at the site: http://www.brisbanemarathon.com/ you will notice that the early bird finishes 30 June.

In Training who sponsor the event have offered to extend the early bird payment and offer BRS runners a 20% discount for our biggest team prize at the Twilight UQ event earlier this year.

To Enter and receive the discount:
1. Visit the entry website: http://www.streamlinedevents.com.au/categories.asp?cID=55&c=292010
2. Click on your preferred event
3. Check the details and 'add to my entry'
4. Step 1 of 4 - Entry of personal details
a) Team/Organisation Name = Brisbane Run Squad
b) Entry Transfer / Voucher Number enter s-306102 (with all characters & numbers)
Continue with your registration

It is going to be another great running event and a perfect hit out for you before the Bridge to Brisbane Fun Run at the end of August.

Happy Running
Renae & Matt

Wednesday, June 23, 2010

Count Down To Gold Coast Marathon Festival

10 Days To Go
We are nearly there! Only 10 days until the Gold Coast Marathon Festival begins, where you can see all your training and hard work put into action. You have all been working extremely hard over the last few months so Matt and I have no doubt you will be fit and ready to go.

Thanks to all those who RSVPd to our post race celebration lunch at Cafe Riviera, 2 Marine Parade, Southport. If you have not yet RSVPd, please email info@brisbanerunsquad.com.au and let us know if you would like to come along.

Don't forget to eat well and stay hydrated over the next 10days to ensure you are in tip top condition, in particular drink plenty of water a few days before the event.

We will be picking up the race packs for everyone competing under the BRS team this Sunday 27 June. We will distribute them at Monday and Wednesday training next week.

Uniforms
Thanks to all of you who recently ordered uniforms. Our supplier has notified us that they will be express posted on Tuesday 29th June, so we should receive them on Thursday or Friday that week. We will bring the uniforms to the Gold Coast Marathon Festival and get them to you Friday night if you are down there then, or meet up with you on the Saturday.

Membership for 2010-2011 Year
When preparing your budget for the next financial year, don't forget to factor in your $30 BRS membership fee! Next membership year commences on July 1 2010 and we are planning some extra benefits for our BRS members, such as reduced session rates for members as our casual rates are going up @ 01 August 2010. Stay tuned for more details!!

Happy Running
Renae and Matt

Wednesday, June 16, 2010

Key Updates

State of Origin Sweep
Well done to all BRSers who turned up to training tonight and then rushed home to watch the second State of Origin blitz!
I am pleased to announce the result of our little sweep tonight:
nobody predicted the mamouth win on the part of the Queenslanders, with the highest QLD score predicted by you to be 28 - yee of little faith! Michelle Wood is the clear winner, predicting both the highest score and biggest difference! Well done Michelle!

BRS Ultimate Runners Pack
Don't forget about the opportunity to win the Ultimate Runners Pack.
The Ultimate Runners Pack – valued at over $400 includes

Pair of Mizuno Running Shoes
Pair of Run Performance ‘X-Socks’
BRS Uniform (a running shirt or singlet)
Active Stride Running cap
Pure Sport – 850g Hydration Powder
One month unlimited BRS sessions

To go into the draw to win the Ultimate Runners pack – you must: Attend at least 20 BRS sessions between 31 May – 29 August, Be a BRS member by the time of drawing, and sign on at each session. THANKS to our sponsors - www.activestride.com.au at Southbank.

With 6 sessions down and 20 to go, you are all still in with a chance to win!

Save the Date - Saturday 4 September
In September, BRS will be 1 Year OLD!!! To celebrate we are having a BRS birthday party.
Please save the date! More details coming soon.

Happy Running
Renae and Matt

Wednesday, June 9, 2010

Results and What Coming UP!

Queensland Half Marathon
Sunday 6th June saw 15 Brs'ers competing in kids races, 5km, 10km and 21km events with some excellent results.

Some to mention are Matt Cooper running 1:26:06 for the half marathon and finishing 15th overall and 3rd in his catogory. Melissa Ferrara came in at 1:42:04 for the half marathon finishing 6th in her category. Scott Gallen competing in his first half marathon brought it home in 1:46:04, great effort Scott on your first 21Km.

Sam Carpenter has been focusing on the 5km events at training over the past few weeks and ran this race on Sunday. He did it in 24:14, finishing 2nd in his catogory. Awesome!

Well done to everyone else who competed, there were certainly alot of smiles at the end of that event.

Monday Public Holiday Training
This Monday 14th June will be a public holiday. Training will begin EARLIER on this day. Starting at 4:00pm. Duration 1.5hours - a longer endurance run. Don't worry we won't be running constantly for 1.5hours!

State of Origin
Next Wednesday 16th June will be NRL State Of Origin. This is just a quick reminder to be aware of increased traffic conditions on this night. Might want to leave 15 mins earlier. GO QUEENSLAND!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! Remember, your attendance at BRS is needed if you want to go into the draw for the Ultimate Runners pack!

Lunch After Gold Coast Marathon 4 July
To celebrate the achievements at the GCM we have booked lunch at Cafe Riviera on Sunday 4th July (after the marathon finishes) at 12:30pm. We would love for everyone to join us and bring along family and friends.
To enable us to book lunch and notify the cafe, everyone who is interested can you please RSVP to info@brisbanerunsquad.com.au by Sunday 20th June.
We have organised a set menu. 2 courses for $20 including a glass of wine. (e.g. Bruschetta for entree, and ricotta and spinach cannelloni, Bug tail salad, or an eye fillet steak!) Kids meals will be available.
Hope everyone can join us.

Happy Running
Renae and Matt

Wednesday, June 2, 2010

Ultimate Runners Pack & Race Updates

BRS Ultimate Runners Pack

To encourage our BRS runners to be fitter, stronger and more confident for the 2010 Bridge to Brisbane Run, we are offering our members the opportunity to win the Ultimate Runners Pack.

The Ultimate Runners Pack – valued at over $400 includes
· Pair of Mizuno Running Shoes
· Pair of Run Performance ‘X-Socks’
· BRS Uniform (a running shirt or singlet)
· Active Stride Running cap
· Pure Sport – 850g Hydration Powder
· One month unlimited BRS sessions

To go into the draw to win the Ultimate Runners pack – you must:
· Attend at least 20 BRS sessions between 31 May – 29 August
· Be a BRS member by the time of drawing, 4 Sept at the BRS 1st birthday party
· Sign on at each session


Thanks to our sponsor Active Stride.


Noosa Winter Festival

A big congratulations to all BRS runners who competed in the Noosa Winter Festival. From all accounts it was a fantastic weekend and sporting heaven with running, swimming, and cycling events all in one weekend!


Doomben Half Marathon Festival this Sunday 6 June 2010

For those competing this weekend, don't forget to grab your race packs:

from The Run Inn, 339 Wardell St, Enoggera
Thursday 3rd June 11am-5pm
Friday 4th June 10am-5pm
Saturday 5th June 9am-3pm
or on Sunday 6th June at
Doomben Racecourse from 5am until each race starts


Start Times

7.00am Distance: 21.1km (2 laps) (3 hr cut off time due to road closure and openingtimes).
7.20am Distance: 10km (A fast out and back course with no traffic problems)
8.30am Distance: 5km (A flat out and back course recommended for kids and runners with prams.)
9.30am Distance: 2.2km Fun Walk - One lap of Doomben Racecourse


Parking

Free parking will be available inside Doomben Racecourse. The entry to the parking area is off Hampden Street. Please remember if you leaving early please park in the streets around Doomben, as you will be unable to exit from the car park whilst the race is still in progress.


We will be there from 6am - please keep an eye out for the blue and white uniforms.


Gold Coast 3-4 July 2010

Team entries have closed for the Gold Coast Marathon Festival. We have paid for the 25 BRSers who entered the team and received the 10% discount. We will provide you with an invoice at training. Individual entries are still open - No entries, transfers or race changes after 8pm Friday 2 July 2010.

Race Kit Collection:
The Gold Coast Marathon event organisors have advised us they will be in contact with us soon to organise the team kit collection pick up appointments. Therefore, you will not need to individually collect your race kit. We will keep you posted with times etc.

Bridge to Brisbane Race Entry
Entries for the Sunday Mail Bridge to Brisbane Run run are now open.
We have created a Brisbane Run Squad Team. To register as a BRS runner, please use the below instructions:
1. www.bridgetobrisbane.com.au
2. click Enter Now
3. Register as a First Time User - or use your details from 2009
4. click on Competitor Registration
5. click on Join Existing Team - Team number = 85069 (for 10km) OR 48196 (for 5km)
6. follow prompts to complete registration

Happy Running!
Renae & Matt

Wednesday, May 19, 2010

The Weekend Gone & Upcoming Events

Red Run Results 16 Sunday June
A BIG Congratulations to all the BRS Runners who completed the 5km or 10km Haemophilia Red Run last Sunday. Some outstanding results for a great cause.

10km
Matt C came 1st in the Male 10km, smashing it in 37.44mins! Great stuff and he won an amazing prize pack for his efforts! Well done!
Scott G who has been wanting to get under 50mins for the 10km, blitzed it, coming in at 46.23mins! wowo, great work.
Shelley's goal was under 55mins for the 10km, and she did a PB finishing in 53.26!
Emma P completed her first 10km since the Bridge to Brisbane last year and I quote 'I really enjoyed it!" Watch out B2B this year!
Congratulations to everybody who completed the 10km run!
5km
A very close finish between our star 5km BRS ladies, Lisa and Karen. Karen just pipping Lisa at the post, with both coming in well under the 30mins mark! Well done!
Our youngest BRS member, Sam C smashed the 5km run crossing the line in 25.28mins! Great work Sam.
Congratulations to all our 5km runners !

Gold Coast & QLD (Doomben) Events
Gold Coast:
We have registered a Brisbane Run Squad Team for the Gold Coast Event - which means if you join as a BRS runner you will receive: • A 10% discount on your entry fee - ONLY if we get 20 participants (currently 13).

If you are planning on doing any events at the Gold Coast Marathon Festival, please enter by Tuesday 1 June - to enable us to pay for all members to receive the 10% discount before the Wed cut-off.

Please see Blog dated 19 April for entry instructions.

QLD 1/2 Marathon - Doomben Event
The Doomben event on Sunday 6 June caters for 5km, 10km, and 1/2 marathon runners. A great lead up to the Gold Coast events for those of you planning to do the half or full marathon.
Entry prices differ for the 3 events (21, 10, 5). Enter by 31 May as entries after this incur a late fee of $20.
To enter as a BRS Runner, please search for Brisbane Run Squad and the password is renae. You don't need to enter a division.

Bridge to Brisbane 2010
We are pleased to announce that Brisbane Run Squad will be coaching the community Bridge to Brisbane training sessions (Tues PM, Thurs PM, Sat AM) for the twelve weeks leading up to the event. Our Monday and Wednesday BRS sessions will continue as normal.

With only 13weeks til the event........we are planning on an incentive to get BRSers more committed, fitter, and stronger for Brisbane's premier event. See Blog on Sunday 30 May for more details and keep an eye out for flyers at training.

Happy Running
Renae & Matt

Friday, May 14, 2010

Key Updates

Post Red Run Dinner

To celebrate our first Club Event for the 2010 running season we have booked a table at The Ship Inn for dinner and drinks following Monday nights training session. Even if you don't attend the session or didn't compete in the Red Run on Sunday, please join us anyway.
Details:
When: Monday 17th May 2010, 7pm
Where: The Ship Inn Southbank
What: Post race dinner and drinks.

P.S. Don't forget a change of clothes and a jumper as we will be in the beer garden.

Post Race Recovery

Please see the article below written by Vaughen Nicolson from our Sponsor RHP Physiotherapy.
www.rhpphysiotherapy.com.au (locations - Kelvin Grove & Corinda)

Recovery after Completion
As you head into competition season it is important that you recover well from each race to ensure your training can continue with minimal interuption. The following tips will help to reduce the intensity of any post race soreness and allow you to return to normal training as soon as possible. The following are a general guide only, if you have prolonged (>3-4days) pain or soreness after racing get in touch with your physiotherapist.

1. Adequate Warm-down
Even if you collapse in a heap at the end your race its vital that you pick yourself back up and do a gentle warm down that includes at least 10mins of gentle jogging or walking and plenty of stretching. Get a recovery massage after your warm down if available at the event.

2. Hydration
Fluid lose will vary from person to person and will vary depending on race distance. The following is a guideline for rehydration post race: drink 500ml of water immediately after the race then consume 1L per hour for at least a few hours after that (combination of sports drink and water). The sports drink should have between 4-8grams of carbohydrate per 100ml.

3. Activity the next day
Although you may not feel like it, exercising the day after a race is very important to help remove waste products such as lactic acid and to get the lower limbs mobile again. 30 minutes of low intensity exercise such as swimming/walking and jogging in the water, brisk walking, light jogging or cycling are your best options. Following this exercise ensure you do 10-15mins of light stretching.

4. Compression
If you have 'skins' or similar compression garments wear them all day (even to bed!) for at least 48hours post race. The compression helps to reduce local swelling and can aid in muscle recovery.

5. Contrast Bathing
Contrast bathing is where you alternate between cold and hot baths/showers to aid in the removal of lactic acid and promote blood flow to working muscles. The best method of contrast bathing is still debatable but a safe guideline is:
Cold (10-16 degrees c) shower for 30-60secs followed by hot/warm (35-37 degrees c) shower for 1-2mins. Repeat 3-4times always starting and ending with cold shower.

Thanks Vaughan.

Gold Coast Team Discount CLOSES WED 2 JUNE

Please note that discounted team entries close on Wednesday 2 June. After this date, you will be longer able to join as BRS and claim the discount. Also, we need at least 20runners to receive the discount, we are currently at 13.

If you are planning on doing any events at the Gold Coast Marathon Festival, please enter by Tuesday 1 June - to enable us to pay for all members before the Wed cut-off.

Happy Running
Renae & Matt

Tuesday, May 11, 2010

Time Trial & Red Run this Sunday

Time Trial Results
A big congratulations to everybody who completed the 5km time trial last night.
It was extremely pleasing to see so many personal bests and smiles as you ran over the line.
Nine BRSers participated in the 5km time trial for the first time with great results. 13 regulars achieved personal bests which is an indication that all your hard work is paying off!

PBs go to:
Matt S, Ben Y, Michael K, Steve G, Shelley J, Michael C, Sally, Sam M, Anita, Deanne, Michelle W, Emma P, Katrina.
Special mention to Michael Cusack who smashed his personal best by 3mins & 30secs! Well Done.

Red Run this Sunday 16 May
Our first club event for the running season, is the Haemophilia Foundation Queensland's Red Run 5km and 10km event. Places are still available if you haven't yet registered:
www.haemophilia.org.au/redrunclassic
For those of you who ticked the box to collect your race packs on Saturday, don't forget to pick them up from In Training at Milton between 10am-2pm

Race Details:
Date: Sunday 16 May, 2010
When: Race start 7:30am (Rego for those who don't pick up race packs Saturday- 6am)
Where: Meet at New Farm Park near the Rotunda (keep an eye out for the BRS blues!)
What: a 5km or 10km 'flat' run - a great way to start the season!

Our sponsor, RHP's Vaughan Nicolson has put together a 'Recovery After Competition Blog'
Keep your eye on our blog as I will post it at the end of the week!
All the Tips and Tricks to a speedy post race recovery!

Happy Running
Renae & Matt

Wednesday, May 5, 2010

Up Coming Events & Achievements

Member Achievements
Darrell Giles our star marathon runner, competed in the Canberra Road Running Festival last weekend completing the 42km event in style!
Darrell finished 8th in his category, crossing the line in 3 hours and 31minutes. An outstanding effort and a testament to all his hard work and training! Great work Darrell

Up Coming Events and Deadlines
Please see the calendar for a full list of upcoming running and club events and associated websites. http://calendar.yahoo.com/brisbanerunsquad
As a club, we are aiming and training for 1 event per month, commencing this month.

16/05/2010 BRS Club Event : Red Run Classic 5k/10km
Pre-event registrations close Thursday 13 May 4.30pm EST. Registrations after this date and on the day of the event will incur a $5 late fee - If the event isn’t a sell out. Please remember if you nominated to pick your race pack up in advance, it will be available at In Training between 10am and 2pm on Saturday 15 May.

6/06/2010 BRS Club Event : Qld Half Marathon 10k/5k
Entry prices differ for the 3 events (21, 10, 5). Entries after the 1st June 2010 incur a late fee. We will again be entering a team, so stay tuned for details

3/7/2010 BRS Club Event : Gold Coast 5km, 10km, 21km, 42km Marathon Festival
Early bird rates are available until 2nd June and entries after that will be more expensive. Prices are based on the event you choose. Remember to see the blog from April 19 for BRS entry details to obtain your 10% discount.

1/8/2010 BRS Club Event : Brisbane Marathon Festival 10k/21k/42k (Kids 1k - 3k)
20% discount for BRS Members only, details on early bird and fees are yet to be released

29/8/2010 BRS Club Event : BRIDGE TO BRISBANE 5K/10K
Entries open early June, details on early bird and fees are yet to be released

Happy Running
Renae & Matt

Wednesday, April 28, 2010

Training Sunday 2 - Monday 3 May

Public Holiday Training Monday 3 May IS ON - Red Run Practice

Backed by popular demand from last Monday's longer public holiday session, training Monday 3 May will be a 1.5hr session. However, we are making this session the practice Red Run session which was scheduled for Sunday 2 May. Many of you were unavailable this Sunday due to the long weekend, so Sunday's session has been cancelled.

Details for Monday 3 May
When: 4:30pm - 6pm
Where: meet New Farm Park Rotunda
What: This session will be a practice for the Red Run on Sunday 16th May. We will run through the 10km (& 5km) course as the event will be run. The aim of Monday's session is to familiarise yourselves with the course prior to the event. Cost $6 for members $8 non-members. We will then do an extra 20mins of speed work & 10mins of stretching after the completion of the practice 10km.
If you are not planning on doing the Red Run, come along anyway as it will be a great longer run session with some speed work and stretching thrown in. If you can't run 10km, no dramas, we will outline the course so you can still join in by run/walking.

Any questions, please email info@brisbanerunsquad.com.au or phone Renae 0447 578 200 or Matt 0447 578 205.

Happy Running
Renae & Matt

Thursday, April 22, 2010

Member Achievements

100km Oxfam Trailwalk Result
On Saturday 17 April, our BRSer Col Neate undertook a massive challenge to walk 100km
from Wheelers Hill to the Yarra Valley as part of Oxfam TRAILWALKER Melbourne 2010.
A record 2924 walkers took part, 950 volunteers worked 7000 hours, and support crews worked day and night to tend to participants’ every need in order to help them continue to walk kilometre after kilometre to the finish line.

Col finished in 25 hours and 50mins - What an effort! He raised over $4000 for a top cause.
"I'm stoked the Oxfam has finished, feet and calves are trashed! 36hours without sleep and massive mental and physical fatigue made for some interesting decision making and conversation!!"

Col is recovering well from his huge achievement, well done Col.

Wednesday's Champions
On Wednesday we tested our much worked on pacing skills to see how far we have come. It was pleasing to see that each of you were getting faster throughout the session compared to 6months ago - showing that you are understanding the importance and tactics around pacing throughout a tough session. Prizes went to the winning team of Matt Cooper and Matt Shepherd who were only 8 seconds out on their 3 circuits, and achieved the 10 second improvements for the second 3 circuits. Well done to all and a great session!

Upcoming Races
Don't forget to register for our upcoming races, in particular the Red Run (www.haemophilia.org.au) coming up on Sunday 16 May and entries are open for joining the BRS Team for the Gold Coast Marathon Events (see Monday19 April blog).

Happy Running
Renae & Matt

Monday, April 19, 2010

Gold Coast Entries & Training Monday 26 April

Gold Coast Marathon Entries - BRS Entry Process

Entries for the 42km marathon, 21km Half marathon, 10, 5, 4, 2km events for the Gold Coast Marathon have officially opened.

We have registered a Brisbane Run Squad Team - which means if you join as a BRS runner you will receive:

• A 10% discount on your entry fee, and
• Opportunities to win great prizes and awards courtesy of MyFun.com.au


To enter into the Brisbane Run Squad team for the 2010 Gold Coast Airport Marathon, please follow the below instructions.

Step 1: Go to www.goldcoastmarathon.com.au
Step 2: Entry Enter Online
Step 3: Click ‘To enter online “CLICK HERE”
Step 4: Are you entering as part of a team ‘I would like to search for an existing team’
Step 5: Click Continue
Step 6: Enter the Brisbane Run Squad and hit the green tick to search and display the team
Step 7: After the search, the team name will appear. Click the green tick next to the team name.
Step 8: In the password section enter BRS2010 and click join.
Step 9: Once the team code is accepted, you then progress through the normal entry steps –
Step 10: Select the event and category and click continue
Step 11: Select specific event category/price and click continue
Step 12: Enter all the personal field and click continue
Step 13: Select any extras/functions and click continue
Step 14: Review the entry (no discount will be displayed, discount calculated when team payment is made) and click Save and Exit
Step 15: Please take note of the reference number.

You are now entered as part of the Brisbane Run Squad team for the 2010 Gold Coast Airport Marathon!


We require a minimum of 20 runners to receive the above discount so please ensure you enter under Brisbane Run Squad as above.

The events will be run over the entire weekend with the 10km run on Saturday 3 July and the 42, 21, 5, 4, 2km events on Sunday 4 July - so why not come along for the weekend and support your fellow BRSers!


Monday 26 April Training Time 4:30-6pm
As next Monday 26 April is Anzac day Public Holiday we have the opportunity to start the session earlier and make it 1.5hour in duration. The session will not simply be a 90min long run, so don't be scared off by the extra 30mins. If you come to our 1hr sessions now, you will be fine with the extra time.
When: Public Holiday Monday 26 April
Where: the usual - Ship Inn Southbank
Time: 4:30pm start, 6pm finish

Happy Running
Renae & Matt