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10/04/2023 - Weekly newsletter for Run Move Connect members!


Hello to members new and old,


Happy Easter to all our beautiful RMC families and friends. We hope you all enjoy a well deserved break and we can't wait to see you on Tuesday the 11th of April with Brad and Alex at running.




Check out all of our usual bits and pieces below for any updates and training week info

 

Meet New Running Coach


Alex Norris is the newest running coach at RMC after becoming a member and training with Brad and the crew since 2022.


After the birth of her second daughter in late 2021, Alex set herself a goal to run the Point to Pinnacle in 2022 to focus on something that was just for her and to see what she was capable of. Alex made it to the top and ever since, has kept running!


Alex has a background in personal training and workplace injury management: as a qualified Injury Management Coordinator, she’s worked in corporate Insurance and Workers Compensation for private and small business.


The mother of two moved to Huonville six years ago, lives on a busy apple and cherry orchard and loves coffee, people, cooking and of course - tying up the laces to hit the road (or orchard trails!).


Alex is a strong advocate for regular movement, team training and community as tools to improve and support mental health, and enrich lives. She knows anyone can run, you just have to start small and not overthink it. She’s particularly keen to get more parents moving to benefit their general wellness, which often takes a back seat.


She’s so proud of the RMC community that welcomed her with open arms, free of expectations, but loaded with support and friendship. Alex wants to share what we’ve got with others so they too can experience a healthier, happier life.


Qualifications:

  • Level 1 community athletics coach

  • First Aid Certificate

  • Mental health first aid certificate

  • Certificate 4 in Personal injury management (Return to work)

 

Booking Info


Class Cancellation

Please ensure you cancel your booked class at least 9 hours prior to the class starting as we have plenty of people on waiting lists, particularly the 6am. We understand that this isn't always possible but a last minute cancellation may also allow someone to jump in to class and have a great session.


Waitlist


If there is a specific time you were after then jump on the waitlist and you'll be sure to secure a spot. When you're on the waitlist and a spot becomes available, a notification will be sent to your phone via the Spaces app. If you don't yet have the spaces app, follow the link at the bottom of this newsletter.


Our advice is to get in early with your booking as certain times fill up quickly.


Little tip: If you're on the waitlist, set your alarm if you're intending to do the 6am session as there if often a spot due to late cancellation.


If you have any concerns with this, please don't hesitate to reach out.

 

Timetable

Please book via our booking portal


Hannah is back!! She will be taking Wednesday afternoons from next week!


Nichola is away for the next two weeks and therefore we have a few instructor changes, see our wix app for these updates.


 

Social Saturday


The group was small but the vibe was big! A great Social Saturday group for our 5km Easter run/walk! Thanks to all that came along.

 

Upcoming Running Events

ROSS RUNNING FESTIVAL: An unfortunate annoucment came from the Ross running festival this week that the event has been postponed until September 2023. We look forward to getting a crew together and heading to Ross in September!


CITY TO CASINO - This is the 50th year of one of Hobarts most iconic fun runs the "City to Casino". With a new distance this year of 12km and also offering a 7km and 2.7km race, there is a distance for everyone this year at the city to casino. Run Move Connect have created a team for the event, if you would like to register and sign up through Run Move Connect please click here.

Event name

Location

Date

Distances

Ross Running Festival

Ross

Sunday 23rd April, 8-10am

42.2km, 21.1km, 10km, 5km, 5km walk, 2km (kids)

City to Casino

Hobart

Sunday 21st May, 8am

12km, 7km, 7km walk, 2.7km kids race (U18)

Launceston Running Festival

Launceston

Sunday 11th June

1.6km, 5km, 10km, 21.1km

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

 

Running/Walking session details

See below for your session plans this week-

**6am/5:30pm session - Don't forget head torches**

**All Afternoon Run/Walk sessions have now moved to Ranelagh oval**

Tuesday 11th of April

6 x (progressive 2 min efforts) (increase every minute) 75s walk between

2 min recovery

6 x 30s harder / 60s recovery

15:00 running + 12:00 recovery = 27 min total


Thursday 13th of April

1 x 5 min effort / 2 min recovery

6 x 60s effort / 60s recovery

2 min recovery

1 x 5 min effort

16 min running 9 min recovery = 25 min total

Please don't hesitate to contact Brad if you have questions about these sessions.

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

 

Strength/Recovery and Cardio Session Details



FOCUS THIS WEEK IS ECCENTRIC LOAD

  • The focus is on very slow and control movement patterns, particularly on the stretching out of the muscle.

  • Feel the stretch and emphasise the slowness of that phase of the exercise (for example- straight leg deadlift- very slow on the lowering down- feel the stretch through your hamstrings)

  • Eccentric exercises allow the muscle to tear to then build stronger and bigger muscles- fantastic way to get stronger faster

  • Moderate to heavy weight


GENERAL CLASS REMINDERS

  • Please bring your own mat to recovery sessions.

  • Please take SWEAT TOWELS and drink bottles with you throughout the session. We have new RMC sweat towels, don't hesitate to purchase one if you struggling to find one.

  • Always chat to our instructors if you want to learn more about resistance exercise and its benefits.

  • All sessions are designed and developed by Hannah, if you have any feedback, please pass it on.

  • If you have any new or old injuries that you are carrying, please don't hesitate to let our instructors know so we can tailor the program to you. It is so important for you to feel supported and cared for at your Run Move Connect sessions.



 

Feedback Form

We get amazing feedback from our members and it continues to assist us meeting the needs of our members and providing the best service. We thought it is time to make this an 'official' form and we welcome your feedback.


Please click on the link here and fill it out, as you desire.


 

Youth Engagement Program


With school/team sport starting up throughout the valley, is it a great opportunity to get your children involved in structured strength exercise to learn about their body, load management and for injury prevention.

Brad and Hannah are very passionate about getting the whole community moving and this includes our Huon Valley youth. Run Move Connect are proud to announce a Youth Engagement program which provides youths in our community a 6-week all-inclusive pass to RMC sessions. This program is tailored for 10-18 year olds who are interested in getting active within our community.


"This program will provide these young people with an opportunity to better understand the benefits of exercise and fitness training on their overall health and wellbeing. The project will be aimed at young people who are not currently engaged with a community group that promotes a healthy lifestyle and will promote the benefits of being part of such"


At the conclusion of this 6-week program a "youth membership" option is available. Priced at $15 a week, we hope to see our youth engagement graduates continue to run and get strong within our community.


If you know of any young member of our community that this may interest, please do not hesitate to email Brad or Hannah at hello@runmoveconnect.com.au

 

Spaces App to easily access our membership portal


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!


If you're having trouble finding the RMC portal on the app, follow this link and it should take you there - http://wix.to/c2PojDU?ref=m_cl

 

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.




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