02/12-15/12 Fortnightly Newsletter For Run Move Connect Members!

Good Afternoon RMC'ers,

A massive congratulations to all of our RMC members who headed away for the weekend to compete in the Bruny Island Ultra. We had over 30 RMC members lighting up the road conquering the island as a team. Certainly a highlight of the running calendar here in Tas and an event we will look to bring more over for in the future!

Catch up on all our usual training details plus other bits and pieces below!

A massive shoutout goes to Bryce Matthews who smashed the solo event, finishing the 64km journey. We are all so proud in your efforts in yesterdays event and the preparation that led to this. Big de brief coming soon!

The Bump's Last Day at RMC

Annie is finishing up this week and we can't wait to celebrate her as she embarks on the best time of her life. Annie will have her last morning block on Friday 6th of December and we have some games planned, come and enjoy the fun! 

We want to take this time to wish Annie and Will all the best on their journey as parents and we can't wait to embrace Baby Dean with a warm RMC cuddle. 

RMC Christmas Party

Save The Date

When: Sunday 15th of December

Where: Glen Huon Hall

Time: 12pm - onwards

We will have plenty of fun for the kids and the BIG kids.

The big red man will be joining us at 1:30pm 🎅

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Strength Session Details for upcoming fortnight.

Week starting 02.12.2024

Strength Class Focus:Eccentric Loading

• Very slow and controlled movement (3 seconds)

• The exercises chosen are focusing on the lengthening out of specific muscles to promote tearing to rebuild bigger and stronger muscles. 

• Technique is vital as it will increase load on the core and, if fatiguing, will lead to unnecessary muscular loading. 

• This is a fantastic way to build length in a muscle and promote flexibility and mobility in the joint and muscle. 

• Challenge yourself with very slow and congtrolled movement. 

Week starting 09.12.2024

Strength Class Focus: Single Limb Loading

• Single Limb/Stability is brilliant to work on your balance, pelvic control and overall body awareness.

• We are challenged every day with our balance and what a great way to work on this in a controlled environment.

• Focus on your shoulder setting, knee alignment and trunk activation. 

• Light to moderate resistance is a good starting point to avoid overload.

• Stability is difficult and we can tend to use accessory muscles, however lighten the load and we can focus on good technique.

  
  

Pilates Session Details for upcoming fortnight.

Please have a look at our new timetable for updates on the Pilates program.

Week starting 02.12.2024

🦩BALANCE 🦩

Balance is a complex skill that involves the brain, muscles and parts of the inner ear. Over time, the coordination between these systems can deteriorate if not practised regularly and potentially could increase the risks of falls and injuries. Prevention is key. Classes this week will focus on strengthening the spine and trunk muscles to re-align and strengthen posture, as well as exercises to support the feet and ankles. Training our bodies in different positions not only challenges the body, but also results in improved coordination, mobility and reaction time. 

TUESDAY

9am with Paige

4:30pm with Emily

5:30/6:30/7:30pm with Paige

THURSDAY

9/10am with Paige

4:30pm with Paige

5:30/6:30/7:30pm with Jas

FRIDAY

6am with Paige

Week starting 09.12.2024

🔥 Fire Up 🔥

The crazy time of year is here and we are delivering the hype and energy to help you get through the chaos and feel your best! We’re turning up the dial this week and moving at a faster pace than our typical sessions to get your heart rate pumping. By amping up the intensity, you’ll experience a fresh full-body Pilates session that will leave you sweaty and energised in the best way.

TUESDAY

9am with Paige

4:30/5:30/6:30/7:30pm with Emily

THURSDAY with Paige

9/10am

4:30/5:30/6:30/7:30pm

FRIDAY

6am with Paige

Running Session Details

for upcoming fortnight.

Tuesday 3rd of December Session details:

3 min effort / 90s recovery

2 min effort / 90s recovery

1 min effort / 90s recovery

4 x 30s "strides" / 45s recovery between

extra 45s recovery

3 min effort / 90s recovery

2 min effort / 90s recovery

1 min effort

Volume: 14 min run + 11:15 recovery = 25:15 total

Aimed to be a low key session done depending how we are feeling. Take the pressure off and enjoy it!

Thursday 5th of December Session details:

5 x 3 min effort / 90s recovery

3 x 45s effort / 45s recovery

Volume: 17:15 min running + 9:00 min recovery = 26:15 min total

Aim: using the 3 min reps as progressions (first couple reps nice and steady, building pace if we are feeling good).

Tuesday 10th of December Session details (Hills, meet at Ranelagh show grounds):

4 x 30s or 45s efforts / jog back down recovery

2 x 90s or 2 min efforts / walk/jog back down recovery

extra break

4 x 30s or 45s efforts / jog back down recovery

Thursday 12th of December Session details:

1 x 6 min effort / 2 min recovery

2 x 3 min efforts / 90s recovery

4 x 90s efforts / 60s recovery

Volume: 18:00 run + 8 min recovery = 26min total

Make it easier: Break up long reps with 60-90s walk between

Make it harder: slow jog all recoveries

Aim: Progressive tempo, aiming to make small progressions between sets.

Saturday - Social Saturday 5km run or walk @Reba Sear

Sunday - Long run Time and location TBC (Join our RMC runners Facebook group for more info!)

Tuesday/Thursday (6:00am, 9:00am, 5:30pm): Huonville Recreational Oval.

Social Saturday's

Thinking about attending Social Saturday?

Our Social Saturday morning are for walkers, runners, furry friends and whoever wants to kick start their weekend with movement, coffee and great company.

We begin our loop from Reba Sear at 8am every Saturday. Choose a 5km loop or simply have a nice trot around Huonville. Return back to Reba Sear for a hot drink, something to eat or head off to start your weekend.

Running Events + Running Info

RMC Runners Facebook Group

An RMC Runners Facebook group has been made to help connect runners of RMC through social runs outside of organised RMC sessions, post any details in regards to upcoming events, Sunday long run loops, etc. If you or someone you might know wants to join this

group, just search "RMC Runners" on Facebook and request to join the group.

If you have any questions about any of the events and would like to find out more please get in contact with Brad.

Individual/Small Group Services with RMC

Personal Training with Annie

Personal training sessions are a fantastic opportunity for those who have specific fitness and health goals, are more comfortable in a one on one setting or would like benchmark physical testing with goal development.

For more info including session details, pricing and much more please CLICK HERE

If you would like to book in for a Personal Training session with Annie please CLICK HERE

Exercise Physiology with Hannah

Exercise Physiologist specialise in the delivery of exercise of people with chronic health conditions, undergoing rehabilitation, pregnancy and sub-elite and elite athletes. Exercise Physiologist base their practice around prevention and management of chronic health conditions and developing rehabilitation program to improve strength, function and mobility of the body, all of which is supported by up to date, relevant and reputable researched information. 

For more info including EP consult details, pricing and much more please CLICK HERE.

If you would like to book an EP appointment with Hannah please CLICK HERE.

Individual/Small group Pilates with Paige

Pilates can be a very intricate form of movement and developing and having awareness of your body is something very important. Although group sessions are motivating, fun and provide a full body workout, every individual body is unique.  Pilates sessions provide highly focused opportunists to serve your specific needs. 

If you are interested or have any questions regarding this new service, please reach out to Paige via email paigemicallef@hotmail.com

Individual Running Coaching with Brad

Brad offers Individual running coaching to RMC members along with remote runners around Australia. Individual coaching provides runners with guidance and confidence to achieve running goals specific to them whilst making it all fit in around busy life schedules. With detailed online programming 7 days a week, specific pace/intensity guides and 24/7 coach communication, Brad uses his 12 + years of competitive running experience to help you improve and enjoy your running!

For Individual Running Coaching pricing and other details please CLICK HERE.

If you would like to reach out and enquire about individual running coaching, send Brad an email - brad@runmoveconnect.com.au

RMC TERMS AND CONDITIONS

CLICK HERE to view all of Run Move Connect membership terms and conditions.

Download our App!

Download the "spaces" app by Wix now to book sessions, check what's coming up, read the latest news letters and shop our online store!

CLICK HERE TO DOWNLOAD THE APP

DON'T FORGET!

All of our Run Move Connect members receive a 12.5% DISCOUNT on all shoes from The Running Edge. The Running Edge provide a free gait analysis and expert shoe advice to make sure your walking (or running) away with the right pair of shoes for you! Just mention on purchase that you are part of Run Move Connect (show them your R.M.C. key ring) and they will be sure to look after you.