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

Tuesday, April 13, 2010

GC Marathon Entries & Core Session this Saturday

Gold Coast Marathon Entries

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 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
We are waiting to receive our registration ID and Password to enable you to enter on-line.
We expect to receive this today or tomorrow and will make this information available on the blog as soon as we receive it.

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

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!

Accommodation is selling out fast, so we would recommend if you plan to stay down for the weekend, jumping on-line and booking a place. Wotif.com.au has accommodation specials already for that weekend (Fri 2 July - Sunday 4 July).

Core Session for Runners this Saturday 7am 17 April

When: This Saturday 17th April
Where: New Farm Park (next to the Rotunda)
Time: 7am - 8am
What to bring: a water bottle and towel
What ability: we will cater for all abilities and strengths (in particular beginners)
Cost: $8 members, $10 non-members

We look forward to seeing you there.

The Benefits of Core Strength for Endurance Runners
Strengthening your core is one of the key ways to avoid running injuries and to improve your running efficiency and performance.

It was evident on Monday night's run that many of you lack strength and power on the hills. Our core strength sessions for runners targets all the key muscles to enhance your stability and power and minimises the risk of running injuiries.

Your Core is NOT simply your abs and lower back -Core stability is the muscles that link the core-abdominal region (trunk or torso) to the shoulder girdle and pelvic region.This means: there are 3 key areas for core stability training.
1. Muscles that stabilise your shoulder blades (scapula)
2. Muscles that stabilise your torso (spine & pelvis)
3. Muscles that stabilise your pelvis

Core strength training is NOT only for body builders and people who want six packs
Most of the muscles are deep within your torso and start from the hip and go right up to the neck and shoulders.

They connect the pelvis, spine and shoulders, when strong they can generate powerful movements with the arms and legs but when an imbalance occurs so can injury. "Core stability is for everyone, more importantly for endurance athletes who perform continuous repetitive movements over long periods of time. "

If you have any questions on the core session or the GC entries, please email us on info@brisbanerunsquad.com.au or see us Wednesday at training.

Happy Running

Renae & Matt