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21/08/2023 - Weekly newsletter for Run Move Connect members!''


Hello Members,


What a blast from the past.

We loved seeing old instructors return in the absence of Hannah and Brad. Thank you to Nichola and Bianca for stepping in and creating the warm and encouraging environment, that you always do.

 

TIMETABLE

Please book via our booking portal.

NEW PILATES CLASSES


 

Social Saturday

Thanks to all who turned out for another great Saturday morning. We have our monthly time trial coming up this week. Please remember, time trial isn't as daunting as it sounds, we always keep it fun, inclusive and social. But it does provide the opportunity for people to track their progress if they wish!

If you are happy to offer any assistance in time keeping or photographer for the morning, please reach out to Brad through out the week.

 

Running Event News


SUNSHINE COAST MARATHON RE-CAP -

"Words from a proud coach"


The day started at 6am with the star of the show Jordan Lovell hitting the road for his upcoming challenge of 42.2km. We had a pretty clear strategy for Jordan to run a smart, consistent, conservative effort and respecting the marathon especially in hot conditions. For any runner, it can be easy to get carried away in these sort of moments, there's quite a buzz around the start line, thousands of other runners bringing lots of energy and competitiveness on the day.


It became pretty obvious coming into the run that hydration and fuelling was going to be more important than ever, although the run started early, by the time 9am came around it was already 24c with the QLD sun beaming down, and with still over 45 minutes of running remaining, I'm sure Jordan would describe those last few KM's as the hardest he has ever had to endure. A lot can go wrong in those conditions, and they did for a heap of the competitors, out of 900 marathon runners, 70 did not make it to the finish line. Jordan stayed disciplined and stuck to his guns the entire run, finishing in a time of 3:46:14 (THATS AN AVERAGE OF 5:18/KM!!!). An incredible feat and something Jordan should be truly proud of.

Jordan had an outstanding training block leading into the event, balancing work life, father duties and 2 rounds of golf a week. Often squeezing in this weekly long run mid week before work (insane). It takes a lot to run a marathon, there was no rising to the occasion or luck that went Jordans way, he fell to his preparation and and had the miles in the legs to withstand such an effort.

Again, a big congratulations to Jordan, next time you see him, give him a big pat on the back and congratulate him on such an achievement.


 

Ross Running Festival - RMC will be well represented with a number of our members making the trip to the midlands to participate in what will be a fantastic event. The Ross Running Festival will be held on Sunday the 24th of September offering a range of different distances available for all abilities! If you're keen to join us for a great run in this historic town the click HERE. A timetable of events is provided below.

  • 7:00 am Marathon

  • 8:00 am Half Marathon

  • 9:00 am 10km

  • 9:30 am 5km

  • 10:00am 2km (Children’s Challenge)

DOVER FUNRUN - Boasting one of the most scenic fun run routes, the Dover Fun Run takes runners along the foreshore of Port Esperance, with stunning views of the bay and the iconic Adamsons Peak. The Dover Fun Run (Tassal Ten and Annabelle’s Run) was born out of a long-standing desire to give back to the community, in thanks for the wonderful support for the Skinner family in their time of need. This running event is a fundraiser! All profits will go the Paediatric Intensive Care Unit (PICU) at the Royal Hobart Hospital. You can also donate to PICU during the registration or on the day. Online registrations close Friday, 3 November 2023 at 11 pm. Numbers are limited! Join team Run Move Connect by clicking HERE to register!


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 - Don't forget head torches**

Check your booking system for location of run sessions.

Tuesday 22nd of August (Progressive intervals)

1 x 6 min effort / 2 min recovery

3 x 3 min / 90s recovery

3 x 90s / 60s recovery


16:30 min running + 8:30 min recovery = 25:00 total

Thursday 24th of August (Light tempo into mini fartlek)

2 x 4 min efforts / 60s recovery between

Then into 14 min fartlek

2 x 90s effort / 90s recovery

2 x 60s effort / 60s recovery

2 x 30s effort / 30s recovery


14:00 min running + 8:00 min recovery = 22 min

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

Tuesday/Thursday mornings and afternoons (6:00am, 9:00am, 4:30pm, 5:30pm): Huonville Recreational Oval.

 

RMC Studio Details- Strength/Cardio/Recovery/ Mat Pilates




STRENGTH SESSIONS


FOCUS THIS WEEK IS BODYWEIGHT

  • This is a perfect opportunity to improve body awareness and control.

  • A good "deload" week from a strong week last week.

  • Focus on pelvic control, lower limb alignment and shoulder stabilisation.

  • No weights will be used, however you can challenge yourself by increasing depth of the exercise, aim for very slow movement, move to single limb to increase instability

  • This is great to teach you how exercise can be still challenging without weights.

  • Allow yourself, if you need, to have a lighter week to allow for body adaptations and physical recovery.


GENERAL CLASS REMINDERS

  • Please take SWEAT TOWELS and drink bottles with you throughout the session.

  • Please advise the instructor if you have any new or old injuries that they should be aware of or will impact your training. We will support you with your exercise and provide alternative exercises.

  • Please be prompt to classes as we aim to start demonstration on time.


 

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.

 

Booking/Membership Info


Click here for booking, membership plus our terms and conditions

 

Youth Engagement Program


Please click here for more information on our Youth Engagement Program






 

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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