Saturday Session & Upcoming Events

Saturday Session

Join us again this Saturday for a Strength and Conditioning session - especially designed for runners!!

We hope you have been consistent in completing your S&C program at home, so you might even be ready to up your weights this week! I know I am.

We have been getting great feedback about the first program so thanks heaps.

Location: Captain Burke Park (under Story Bridge)
Time: 6am - 7:30am
Coffee afterwards, of course. 
Cost: Great value only $2 for members, $4 non-members. 

Remember regardless of what distance or why you run....to run as long as you can into the future (which I am sure is a goal for all of us!) you need to continuously condition your body. 

TO RECAP: 

The plan is to have 2 S&C Saturday Sessions per month. However, this is not nearly enough of this type of training to be effective. So, to gain the most benefit we would encourage runners to attend our session and then conduct their own sessions during the week using the guide posted on Facebook after the session.

Come along and learn how to perform each exercise correctly, plus get a great running workout that will not only improve your overall fitness and strength but will improve your running as well.

Weight will be used for these sessions, so, as we don't own 20 sets of weights, can you please bring your own set of dumbbells. If you are unsure of the amount of weight to bring here is a simple test:

You will want 40% of your max single rep bicep curl. To do this do a standing bicep curl using a weight heavy enough to only perform 1 rep. You will want 40% of this weight. Eg: I lift 30kg so I will be using a set of 12kg weights. Renae lifts 12kg, so she will be using a set of 4kg weights. If you are still unsure, use what you use during pump.classes. You can also use elastic therabands if you have them. You only need one set of weights for all exercises (e.g. 2 x ?kg dumbbells)
We welcome members and non-members, runners and walkers or those recovering from running injuries. 

Upcoming Events

Dusk til Dawn this Saturday 31st January! 

Good luck to our teams and individuals competing in the Dusk til Dawn event this Saturday night!

Have fun. 

Keen to support or enter? check out the details here:  http://geoffsruns.com/

Twilight - Sunday 22nd March

Twilight festival is just around the corner!  Enter as part of the BRS Team now. 

1. Go to www.streamlinedevents.com.au and select Twilight Run 2015 on the left-hand side
2. Click Join an existing Team and type in Brisbane Run Squad
3. Select Brisbane Run Squad to join this Team
4. Choose from the options available for Twilight Run 2015
5. Continue with the registration process until payment has been completed.

CALL TO ACTION

INSPIRATION

Inspire me to Live, Laugh, & Run!

+

Free Massage!

This year our mantra is inspiration. We all need to be inspired, it helps us to keep going, strive for new heights, and pushes us out of our comfort zone to feel a sense of achievement and satisfaction!

We are putting a call out for our first Inspirational Guest Post.

Steps to be in the running for a free 1 hour remedial massage from our generous sponsor RechargeHQ. 

1. Have a story that will be a Facebook and Blog Post on the BRS site that will make us laugh or inspire us to keep running based on your running journey and how running has positively changed and impacted your life.

2. Email: info@brisbanerunsquad.com.au or comment on Facebook if you are interested in participating.

3. Random Draw - we will randomly choose and announce a guest blogger and let you know when we would like the story and word length etc

4. If you are chosen, you receive a free massage and know you have inspired us all!

5. If you are not chosen, we will keep your name in the draw or the following month!  

Thanks to RechargeHQ for making this possible!

REMINDER: Uniforms & Visors

For all of you who were wanting uniforms or visors, get your order in now!! the last chance for a while 

2015 January Order now open

Place your order on-line now until 31st January by clicking here or with Renae/Matt at training during that period.

5-6 week turnaround on uniforms, expected delivery early March. You must attend training to collect your uniform OR pay a little extra and I can post it to you. 

See the uniform page for uniforms available, sizes, and prices. 

NOTE: we need a minimum of 15 to order the visors, so if you are need of a new one, please order one now. 

Happy running

Renae & Matt 

ON TOUR ANNOUNCEMENT & Reminders!

Planning your holidays for the next 12 months?

Doing up your 12 month budget?

Wondering what your next goal is?

BRS ON TOUR FOR 2016 IS......DRUM ROLL.........

Most of you already know, yes BRS is participating in the 2016 Maui Oceanfront Marathon Festival as our next big international On Tour event!

After the success of Airlie Beach, we hope that as many of you as possible can join us in Hawaai, and with 12 months notice, we can all start to plan our leave, finances, and running schedules!!

Information about the Event:

Distances: Options are endless there is something for everybody !!
                  5km, 10km, 15km 21km, 42km and a marathon walk!!

Dates:       The event is scheduled for January 17th 2016
                  On Tour dates are tentatively
                  Depart Brisbane on Sunday evening 10 January 2016
                  Depart Maui on Tuesday 19 January 2016
                  (school is back on Monday 25th January)

Itinerary:  I am waiting for quotes back from our Travel Agent for:
                4 nights on Oahu Island (main Island with Honolulu, Waikiki, North Shore, Diamond
                Head, Peal Harbour)

                4 nights on Maui Island

                Accommodation - apartment style 

About: 

• The Marathon runs north from Wailea through Kihei and along some of the prettiest beaches in the world and ends in Old Lahaina Town.
• See whales and surfers on your left side. (January is prime whale viewing season on Maui)
• Run with 10,000' Haleakala Volcano and the green West Maui Mountains on your right side.
• Watch out for rainbows!!
• January is the coolest and best running month in Hawaii
• The course starts at 112' in Wailea and is a "rolley" downhill to sea level at 1.3 miles, then flat, running against traffic on the shoulder. At mile 10 starts the “Long Green Mile”uphill to mile 11 at 157'. From there it is again a “rolley” downhill to sea level at about mile 17, then sea level and flat between 17 and the finish line in Old Lahaina Town.(Mile 12 is 132', the Tunnel is at 16 miles and 106', 17 miles is at sea level and flat to the finish.)

Never run a marathon? Always wanted to?

This is a fantastic opportunity for 12 months of preparation to partake in one of the world's most scenic marathons!!!

BRS will help you to reach this goal with our BRS event's calender this year prepared with marathon lead up in mind!

Please email your expression of interest to join us on our 2016 On Tour event to Maui

email: info@brisbanerunsquad.com.au 

Prices and itineraries will be available in the next month!

Saturday Session

Last week was our first running strength and conditioning (S&C) session for the year! Remember these will be run twice a month and the sessions are posted on the What's On Page on the website afterwards to allow you to complete your own S&C sessions during the week. 

This week is a longrun + Parkrun as per the schedule on the Homepage.

When: Saturday 24th January

Where: Meet on the steps of the Southbank Surf Club at Streets Beach, Southbank

Parking: Park underneath Southbank for $2 - in after 5am and out by 9am!! Remember to park in the middle of the carpark and exit near Max Brenners! Then you will easily find us!

Time: 6am-7:45am

What: Long run or run + Southbank park run.

Completing a run (55mins) followed by a 5km Parkrun is a fantastic way to improve your running regardless of your goals!

Don't forget to register so you can have your times tracked throughout the year to monitor your progress.

For those of you after a few more KM, why not go straight into a 3km warm down after parkrun. 

REMINDERS

1. Uniforms & Visors

Get in early and order your uniforms for 2015. 

2015 January Order now open
Place your order on-line now until 31st January by clicking here or with Renae/Matt at training during that period.

5-6 week turnaround on uniforms, expected delivery early March. You must attend training to collect your uniform OR pay a little extra and I can post it to you. 

See the uniform page for uniforms available, sizes, and prices. 

NOTE: we need a minimum of 15 to order the visors, so if you are need of a new one, please order one now. 

2. BRS 2015 Event Calender is available

Please download and put our 2015 calendar on your fridge so you don't miss anything!!! 

3. Dusk til Dawn 31st January

It looks like we will have at least 2 BRS teams, but we would love more and some individual entries too.  Its one of those events where the more BRSers who participate, the more enjoyable it is for everybody!!

Yes its that time of year again for one of our fav events - the Caboolture Dusk til Dawn!!!! this iconic running event is now in its 20th year. It is situated in the grounds of the Caboolture Historical Village running through the various historical buildings in a very unique format, a 500m dirt circuit!! We have been doing it for 3 years and its always great fun! With teams available, there's no excuses!! 

We bring out the tent, share goodies, and its a fabulous atmosphere.

There are options from 10km-100km!!. In previous years, we have entered (& dominated!) the 6 hr relay - 3 people run 2 hrs each. Event kick off at 6pm (1/2 marathon at 4pm).

comment on Facebook OR email: info@brisbanerunsquad.com.au if you are keen for a team.

More information. http://geoffsruns.com/ .

4. Twilight Running festival 22 March

Don't forget to get your entries in and be part of the BRS team!

1. Go to www.streamlinedevents.com.au and select Twilight Run 2015 on the left-hand side
2. Click Join an existing Team and type in Brisbane Run Squad
3. Select Brisbane Run Squad to join this Team
4. Choose from the options available for Twilight Run 2015
5. Continue with the registration process until payment has been completed.

One of our BRSers Nicole is doing her first official half marathon at Twilight and has decided to raise money as part of this for Redkite. She would appreciate your support and donation to help her make a difference. 

From Nicole:

So I am wondering if members from the BRS would like to consider supporting me by making donations to Redkite by following the link below:

http://twilightrunningfestival2015.gofundraise.com.au/page/GilesN

Here are more information showing how much it costs to support a family through their cancer journey and it would be great if you could match one of these:

· $10 can ensure three grandparents get copies of 'A guide for grandparents of children with cancer'

· $20 can get a book from the Redkite book club into the hands of a child or young person with cancer

· $50 can help a young person access their support network during the cancer experience by covering the cost of their phone bill

· $120 can ensure Redkite Music Therapists can ease the stress and pain of cancer treatments for children, young people and their siblings

· $500 can provide parents with vital counseling support no matter where they are in Australia

· $2500 can support a family for 12 months with financial assistance, counseling and other Redkite services based on their needs
http://twilightrunningfestival2015.gofundraise.com.au/page/GilesN

Please help me make a difference and thank you in advance for your generosity and support.

5. Electronic Sign-in

Thanks to everybody for adopting our electronic sign in ! we have tweeked it slightly after your feedback on Monday so thanks for that!

6. Where are you???

We haven't seen many of you at training lately and I know some of you are still on holidays. 

We are planning some really good and different sessions and heaps of things for 2015 that we would like to share with you. 

If you are injured or have stopped coming to training for another reason, we would really appreciate you letting us know! We always welcome the feedback to enable us to continually improve our service. 

So we look forward to seeing more of you attending over the next few weeks so we can help you achieve your health, wellness, and fitness goals. 

Monday 26th January is a public holiday so training will be 5-6pm at the Ship Inn!

Happy Running!

Renae & Matt

Loving 2015 already - S&C this Saturday & BRS Calendar release

Saturday Session - First Running Strength and Conditioning for 2015

As posted on Facebook earlier this week:

This Saturday 17th Jan will be our first Running Strength and Conditioning session for 2015. The plan is to have 2 of theses sessions per month. However, this is not nearly enough of this type of training to be effective. So, to gain the most benefit we would encourage runners to attend our session and then conduct their own sessions during the week using the guide posted on Facebook after the session.

Come along and learn how to perform each exercise correctly, plus get a great running workout that will not only improve your overall fitness and strength but will improve your running as well.

Weight will be used for these sessions, so, as we don't own 20 sets of weights, can you please bring your own set of dumbbells. If you are unsure of the amount of weight to bring here is a simple test:

You will want 40% of your max single rep bicep curl. To do this do a standing bicep curl using a weight heavy enough to only perform 1 rep. You will want 40% of this weight. Eg: I lift 30kg so I will be using a set of 12kg weights. Renae lifts 12kg, so she will be using a set of 4kg weights. If you are still unsure, use what you use during pump.classes. You can also use elastic therabands if you have them. You only need one set of weights for all exercises (e.g. 2 x ?kg dumbbells)

We welcome members and non-members, runners and walkers or those recovering from running injuries. 

Great value only $2 for members, $4 non-members. 
Location: Captain Burke Park (under Story Bridge)
Time: 6am
Coffee afterwards, of course. 

This is a perfect opportunity to start your running year on a high and get committed to staying strong and injury free!  

Remember regardless of what distance or why you run....to run as long as you can into the future (which I am sure is a goal for all of us!) you need to continuously condition your body. 

Also, don't forget the next 5 weeks of Saturday Session locations and types of session is now available on the BRS Home Page. 

Saturday 31st January - Join us for the Dusk til Dawn event

It's that time of year again for one of our fav events - the Caboolture Dusk til Dawn!!!! this iconic running event is now in its 20th year. It is situated in the grounds of the Caboolture Historical Village running through the various historical buildings in a very unique format, a 500m dirt circuit!! We have been doing it for 3 years and its always great fun! With teams available, there's no excuses!!

We bring out the tent, share goodies, and its a fabulous atmosphere.

We are keen to put in a few teams or why not do it as an individual - there are options from 10km-100km!!. In previous years, we have entered (& dominated!) the 6 hr relay - 3 people run 2 hrs each. Event kick off at 6pm (1/2 marathon at 4pm).

 email: info@brisbanerunsquad.com.au if you are keen for a team or Comment on Facebook

More information. http://geoffsruns.com/ .

Monday 19 January - Be at Training!

This Monday night we will release the BRS 2015 Calendar AND the electronic sign in.

So come to training to collect your copy of the calendar and to be the first cool group of runners to sign in electronically!!

REMINDER: BRS Uniforms

Get in early and order your uniforms for 2015. 

2015 January Order now open
Place your order on-line now until 31st January by clicking here or with Renae/Matt at training during that period.

5-6 week turnaround on uniforms, expected delivery early March. You must attend training to collect your uniform OR pay a little extra and I can post it to you. 

See the uniform page for uniforms available, sizes, and prices. 

NOTE: we need a minimum of 15 to order the visors, so if you are need of a new one, please order one now. 

Happy Running

Renae &  Matt

What's up in 2015, Event Log-ins, Uniforms

BRS in 2015

Many exciting things are in the wind for BRS in 2015! As we cement them down, iron out any bugs, you will be the first to know!!

As a teaser, here is one of our 2015 initiatives.

1. 2015 BRS Mantra    

INSPIRATION

Inspire me to Live, Laugh, & Run!!

We all need to be inspired, it helps us to keep going, strive for new heights, and pushes us out of our comfort zone to feel a sense of achievement and satisfaction!

The BRS goal has always been to inspire runners to live as runners, not see running as a chore. As we continue this journey with you, we also want you to inspire us and each other. 

2015 Inspire Others - call to action!

We are going to put out a call each month for a guest runner blogger to provide us with an inspirational story based on your running journey and positive lifestyle with running in their life. As a reward for your time, you will receive a free massage from our generous sponsor RechargeHQ as well as the knowledge you have inspired others to start and continue their running journey!

Stay tuned for more information and shout out for our January Guest Blogger! 

2. Staying in touch with BRS - Making it easier for you!

Its time.....well actually its WAY overdue to revamp the BRS website to make it easier for runners to connect with us, and for our existing members to stay up to date and in the know!!

More to come on this one (p.s. just teaser it will include a cart for you to order uniforms and memberships anytime!)

3. Electronic Sign-in

Yes our paper system is working well....but it could be so much better and smoother!  At the moment it is hard for us to easily report on members, when you come, when you don't, numbers in different types of weather, etc to be able to better design our sessions to suit our runners. 

This should be available soon!!!

4. Integrating Latest Running Research

Over the last six months, we have been dedicating our time to researching and ensuring we are up to speed with the latest running research and coaching techniques. 

Matt has already been incorporating the latest ideas into our January training sessions and we will continue to do so over the next 12 months. The ideas and concepts are not vastly different from what we have always done, rather they are aimed at enhancing your running efficiency, longevity and speed.  Lets see how much difference they make this year.

Saturday Sessions

Therefore, there are a few change to our Saturday Sessions. 

On Saturdays, the sessions will be more structured offering a 

1 x Long run (road) with a 5km parkrun included in each session to boost your lactic threshold and increase speed 

1 x Trail run over varying terrain to keep you running longer and to improve your muscle strength and joint stability

2 x strength and conditioning sessions (incorporating running)  per month.

You of course have the option to simply come and run as you do now, however we believe this new structure will get you stronger and fitter to reach your running goals regardless of whether they are a marathon or a 5km! 

To help you stay up to date (and for those who like lots of notice!), we will add the Saturday Session locations and types on the HOME PAGE & Facebook each week. 

January Saturday sessions are already on the BRS HOME PAGE - check it out. 

6 weeks of Saturday Sessions as per the home page:

10/1/15: Coombabah Lakelands Cross Country Event
17/1/15: S&C Run Session Captain Burke Park
24/1/15: Longrun (+ Parkrun) Southbank
31/1/15: S&C Run Session Captain Burke Park
7/2/15: Trail Run (see blog for location)
14/2/15: S&C Run Session Captain Burke Park
(S&C = Strength and Conditioning)

This Saturday we will be at the Coombabah Lakelands Cross Country Event with the tent at the finish line!!  Join us for a 11km or 5km trail run. 

Where: Starts and finishes at the Coombabah Lakelands Park, in Raintree Glen, near the northern end of the runway of the Southport Flying Club. Free car parking is available in Raintree Glen near the start / finish precinct.

When: meet at the BRS Tent at 6:30am for a 3-4km warm up run

BRS 2015 Calendar

The calendar is still under development, but here are a few teams that have been created already for events if you are keen to sign up early!!!

Twilight Running Festival 22 March

1. Go to www.streamlinedevents.com.au and select Twilight Run 2015 on the left-hand side
2. Click Join an existing Team and type in Brisbane Run Squad
3. Select Brisbane Run Squad to join this Team
4. Choose from the options available for Twilight Run 2015
5. Continue with the registration process until payment has been completed.

City2South 14 June 

You must use the team password BRS123 at the main entry form: 

https://www.realbuzzregistrations1.com/events/fairfax/2015-city2south/ 

Gold Coast Marathon Festival

Gold Coast Marathon Festival http://goldcoastmarathon.com.au/enter/ *NOTE: if payment is not received by Friday 24 April 2015 your entry wil be cancelled STEP BY STEP Instructions available here

Team Name: Brisbane Run Squad

Password: BRS123

BRS Uniforms

Get in early and order your uniforms for 2015. 

2015 January Order now open
Place your order on-line now until 31st January by clicking here or with Renae/Matt at training during that period.

5-6 week turnaround on uniforms, expected delivery early March. You must attend training to collect your uniform. 

See the uniform page for uniforms available, sizes, and prices. 

NOTE: we need a minimum of 15 to order the visors, so if you are need of a new one, please order one now. 

PHEW, that was a big blog and so much more to come!!!

Happy Running 

Renae & Matt