I hope you had a chance to fit in your long run last weekend around the rain! This week we are back to our Strength and Conditioning. Remember in these sessions we are up to about 10km of running (or run/walking for those easing into it), so come along and get some nice hard efforts in.
Keen for a longrun, come along and meet us at 6am and see if there is another keen to join you! At least you have some post run beverages and breaky locked in!
When: Saturday 28th February
Time: 6am-7:30am
Where: Captain Burke Park, Story Bridge Kangaroo Point
Cost: Great value only $2 for members, $4 non-members.
Breaky/coffee afterwards.
S&C Program 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). As you get stronger, you will need to increase your weights, so if possible buy a set or dumbbells where you can add weights!
We welcome members and non-members, runners and walkers or those recovering from running injuries. We are happy to adapt exercises where required.
What's coming?
As per the BRS calendar, there is a bit happening in March!!
Wed 18th March: BRS Quarterly Bday Dinner + BRS On Tour Information Evening
Please put this one in your diary! We are going to combine a yummy dinner, chats, and cake eating.......with presenting our BRS On Tour for 2016......Maui, Hawaii here we come!
No need to RSVP, I will book a table of 30, so just turn up!!
Sunday 22nd March: Twilight Running Festival - there is something for everybody!
Keen to participate in the Twilight Running festival on 22nd March?
Get in quick as early bird finishes Sunday 1 February. Be part of the BRS team for the 5km, 10km or 21km! Bring the kids for the 1km event!
To Join 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.
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.
We will have the tent for you to come and meet and greet other BRS Runners, leave your gear and cheer on your team mates!!
Sunday 29th March: Holt Bolt
For those keen for something a little different and HEAPS of fun, why not try out the Holt Bolt Series. We participated in one of their events last year, and it was awesome!
INFORMATION FROM THE SITE: The Holt Bolt is a 6-8km military inspired obstacle race series on the Bald Hills flats. It is run on and around the nationally recognised cross country course of St Paul’s School. The course has it all, from the South Pine River to the vast expanses of bushland, paddocks and grass fields. Scattered throughout the course are mud flats, dams, ditches and hills making this course the ideal location for Brisbane’s first obstacle racing series. There are three Holt Bolt’s for 2015 and there will be a winner of the series as well as winners of each race. Participants are encouraged to not only compete against others but compete against their previous times.
This series will see the introduction of a $300 cash prize for the series winners (male and female) and a Holt Bolt medal for those Bolters who complete all three races of the series. To be eligible to win the series you must have completed all obstacles in each race.
Those Bolters who sign up for the series will also receive a FREE Holt Bolt singlet valued at $25 as well as priority wave times.
This series will see the introduction of a $300 cash prize for the series winners (male and female) and a Holt Bolt medal for those Bolters who complete all three races of the series. To be eligible to win the series you must have completed all obstacles in each race.
Those Bolters who sign up for the series will also receive a FREE Holt Bolt singlet valued at $25 as well as priority wave times.
Aside from the shorter distance comparative to other obstacle races in surrounding areas, the main stand out factor in The Holt Bolt races is the extensive number of obstacles incorporated into the event. Where previous obstacle races have had up to a number of kilometres between obstacles, this course has been structured so that competitors are continuously being challenged by plenty of obstacle structures placed continuously throughout the race.
The obstacles range from military inspired climbing frames, rope climbs and commando crawls through to mud runs, wall climbing, low ropes and rope traverses over water and balancing exercises along the South Pine River.
2015 inspire and be inspired!
A big thanks to Michael who was honest and open about his running journey and where it has got him today - loving life, loving running!! If you haven't had a chance to read it, check it out on facebook.
Congratulations Michael, for inspiring us all, Michael is now looking forward to a free 1 hour massage by our sponsors RechargeHQ!!
So have you got a story about how running has changed your life? Please email me on info@brisbanerunsquad.com.au . A free massage for our March story is available!!
We recently put in an order for our runners keen for a new visor!!
Due to the bulk nature of ordering, we will have approximately 10 spare!
If you did not order one, but keen to nab one, please email me on info@brisbanerunsquad.com.au
Last but not least.....a BIG Thank-you to Matt, Liss and Tilly for taking the coaching reins over the last few weeks!! Much appreciated and I am sure everybody is learning from your wisdom! 
Happy Running
Renae & Matt
