20/02/2023 - Weekly newsletter for Run Move Connect members!

Hello to members new and old,

What a pearler of a weekend with our beautiful Huon Valley Wedding.

We would like to congratulation Mr and Mrs Jake and Maddy Pedder on your wedding this weekend. We wish you a lifetime of happiness and health as you embark on your journey as a married couple. This smile lights up our RMC community every week. We can't wait to see photos!!!

Please see below for a few updates about our Social event this week, membership cancellation policy and time table updates.

Social Event for February

We are going to host our first social event for 2023 at the Lost Captain on Sunday 26th of February from 2pm. Bring your friends and family along for a lovely afternoon of great food and drinks, whilst supporting our local watering hole.

Membership Cancellation

We have now introduced a 48 hour grace period for members that have insufficient funds in their nominated account when weekly/monthly payments are due. This will allow members to retain their current membership rather than an automatic membership cancelation due to insufficient funds.

We will send out a separate email regarding an updated membership cancellation policy and the procedure around potential suspension of memberships.

Our new policy will take in to full effect as of Monday 27th of February.

Please do not hesitate to contact if have any concerns regarding this.

Timetable

We are very excited to announce a Recovery session to be held on Friday afternoons.

The Recovery Session will start on Friday 3rd on March with Nichola with the Cardiovascular Sessions to start in the coming month.

Below are a number of polls we would love RMC's members input on specific session times to help when expansion is required. Your opinion is greatly appreciated!

Please see below for class descriptions:

Recovery Session:

Our recovery sessions are a great opportunity to work on your mobility and flexibility. These sessions will focus on stretching, range of motion and mobilization of your body. Recovery sessions will slow the mind and body, allow you to be present and calm and enhance overall mental health.

It is a perfect end to your week after the running and strength sessions and overall lifestyle load. It will allow your body to be best prepared for the weekend and week ahead and enhance your body’s physical function.

Cardiovascular Session:

Interval session that increases heart rate and maintains heart rate elevated for sustained period of time. Improve and increase cardiovascular fitness with reduced risk on injury, low impact load on body for sustainable training and able to be progressed and regressed as needed. Achievable for all fitness and physical health status’ with self perceived achievable outcomes.

Social Saturday (Time trial)

A huge congratulations to all who ran on Saturday. We saw a number of impressive runs and great PB's. It's obvious that coming off the Christmas break our members our well and truely back into the swing of things and that a good consistent 4-6 week block of training he paid off!

We want to give a special mention to Dylan Lovell who completed his first 5km on Saturday. Dylan has been so committed to his training ever since he starting with RMC. We ALL could not be prouder of the progress you have made. We are looking forward to seeing Dylan participate in the Run The Bridge 5km event.

To find the results of Saturdays time trial + all previous time trials please click here.

Class Cancellation

With specific class times getting popular and in high demand, we need to reiterate the importance of cancelling your spot before an hour of the class starting. This will allow for members on waiting lists to jump in to the class and be ready to go.

Our 6am strength time slots specifically are becoming more popular now that everyone is getting back to work, please only book into these sessions if you are very confident you are going to be attending. We understand at some stage everyone will have to cancel for specific reasons (sickness, fatigue, family, work, etc) but please cancel your booking as early as possible to allow those that are 100% available to attend.

Those who are on waiting lists, please ensure you look at your emails to secure your spot when someone does cancel.

Upcoming Running Events (2 weeks until "Run The Bridge"!!!!)

RUN THE BRIDGE: Run Move Connect has entered a team for this year's "Run The Bridge" fun run. The event will be held in Hobart on Sunday the 5th of March. This is one of Tasmania's premier running events that sees all participants journey over the iconic Tasman Bridge! We would love to see as many RMC members at the event as possible. To register and to be automatically joined to Run Move Connects registered team please click HERE.

HOBART AIRPORT MARATHON FESTIVAL: Run Move Connect has entered a team for this years "Hobart Airport Marathon Festival". The event starting points are around the Constitution Dock and will finish in the heart of Salamanca on Sunday the 2nd of April. The inaugural event was held last year where RMC was represented well, this year we want to better our attendance numbers! Click here to register and make sure you enter the team name "Run Move Connect" when registering. This year RMC have been offered a 15% discount on entry for all races. Enter the code RUNMCHFM-23 in the coupon code section.

ROSS RUNNING FESTIVAL: A few RMC members have shown interest in participating in the Ross Running festival. The Ross Running Festival is a unique event which runs across the iconic Ross Bridge and around the outskirts of the historic township of Ross, finishing along the main street to the claps and cheers of the locals. With a relatively flat course and relaxed atmosphere, the Ross Running Festival is a perfect event for those taking on a marathon or half marathon for the first time, with runners receiving plenty of support on each lap of the 10.5km course. If a shorter event is what you prefer, there’s a 5km & 10km events available, and for those wanting to really soak up the atmosphere and beauty of the town, there’s a 5km walk option. For the younger runners there’s the Ross Runner’s 2km Kids Race with the proceeds donated to the Just Like Jack organisation. 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.

Running/Walking session details

See below for your session plans this week-

Tuesday 21st of Feb (Progressive shorter intervals)

4 sets of -

90s effort

60s recovery

60s effort

30s recovery

30s effort

90s recovery

4 x (15s effort / 30s recovery)

13 min of running - 12 min of recovery

Thursday 23rd of Feb (6-4-2- progressive tempo + 60s reps)

6 min

2 min recovery

4 min

2 min recovery

2 min

2 min recovery

4 x 60s on / 60s off

16:00 running - 10 min 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 BODYWEIGHT

• This is a great week to reduce your load, focus in technique and allow your body to recover.

• No weight needed this week, challenge yourself through reducing depth, slowness and control.

• Enjoy the lighter load as it will help with body recovery and enhance performance.

STRENGTH CLASS GENERAL REMINDERS

• 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.

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.