16/01/2022 - Weekly newsletter for Run Move Connect members!

Hello to members new and old,

Before we get into what's coming up for the week ahead, it would be rude of us not to recognise the big weekend of birthdays that was had from our two RMC head coaches Hannah and Brad. Thank you to all for the kind messages and and well wishes sent for our birthdays, we appreciate it (no we are not twins or related, just coincidently have our birthdays one day apart, haha).

We're looking forward to another big week of training. We love seeing lots of our members jumping back into some sort of routine and making RMC strength and running sessions a big part of that.

Lets kick off this week!

Timetable (no changes)

Upcoming Running Events

Below is some details on upcoming running events. The night of 5s is only two weeks away and we would love to see as many RMC'ers at the athletics track as possible. This is a great opportunity for those that have never ran on the synthetic athletics track before.

Night of 5s is an event organised by OVA athletics club along with the "Knock off's" social run club. The purpose of the event is to introduce recreational runners to the track in a fun inclusive way. There will be 4-6 seeded races on the night meaning you will only be running with people in similar abilities to you. Race entries are only $10, to enter please click HERE.

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

Supporting Local Business (Send us an email of an awesome local business we should shout out)

We understand the importance of supporting local business and we, through RMC, have had the privilege to meet some amazing business men and women. If you, your family or a close friend own a business in the Huon Valley, we would love to support you and advertise your business in our new segment for our weekly newsletter.

Please send us a short bio, your logo and we will be proud to advertise your work. Send all information to our email- hello@runmoveconnect.com.au

Running/Walking session details

See below for your session plans this week:

Tuesday 17th of January (Steady/hard fartlek)

5 repetitions of -

2 min steady, 60s recovery jog, 30s harder, 60s recovery jog

12:30 of running - 10min of recovery

Thursday 19th of Jan (longer reps)

1 x 4 min (2 min R)

2 x 3 min (90s R)

3 x 2 min (75s R)

4 x 15s (30s R)

17 min of running - 10:15 recovery

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 Session Details

FOCUS THIS WEEK IS SINGLE LIMB:

• Focus on trunk control, trunk alignment, knee stability, upper body mobility and movement patterns.

• Light- moderate resistance but focus on slow movement with great technique.

• Challenge your stability but be mindful that upper body stability is very hard when loaded to heavy, 

• We are here to support you with your exercise so please do not hesitate yelling out for technique help.

• Always chat to Hannah 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 Hannah or Brad 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.

• 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.

Social Saturday

This week we successfully ran our first "double" run group to give people the chance get in early and beat the heat. Thanks to all that came along for our two runs at 7am and 8am. Well done to all who turned up even in hot conditions, there's always a way to get it done even in the warm weather! Keep an eye out on socials in the future if the weather is looking to be over 30 degrees, we will offer the 7am start as well as the 8am.

Ed and Brad will be away in Adelaide for this upcoming weekend (21st) so keep an eye out for a special guest Social Saturday host and for our regular running/walkers to support and welcome any new faces that join us on the day :)

**Next time trial will be held on January the 28th**

COVID Update

If you are unwell with cold or flu symptoms, please conduct a rat test and don't attend classes if symptomatic. If you are asymptomatic and tested negative, then you can return to classes.

If you are a close contact, we recommend that you conduct a rat test straight away. We have encouraged individuals to wait at least 2 days, after exposure to a Covid positive case, before coming to classes. The infectious period is two days prior to developing symptoms after contact with a positive case.

If you are asymptomatic and test negative, then you can return to classes after this two-day period.

For further information, please follow this link

https://www.health.tas.gov.au/health-topics/coronavirus-covid-19/what-do-if-you-test-positive/advice-contacts

If you have any questions or concerns, please do not hesitate to contact. We are here to keep our community safe and well.

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.