Good Afternoon RMC'ers,
The last few weeks have seen great class numbers, lots of energy and everyone supporting each other as we work towards a common goal of feeling great both physically and mentally.
We have loved having coaches, Brad and Paige back after a very deserving holiday with their beautiful families. The weather is heating up and the running the events are nearing, once you read the below story, you will all want to kickstart your running journey with Brad, along side some inspiring RMC members.
Words from a proud coach....
Last Sunday saw RMC welcome another member into the marathon club, with Xanthe Pastoor making her debut at none other than Australia's biggest marathon ever, The Sydney Marathon. It was only 2 years ago when Xanthe joined RMC, convincing me that a 5km Social Saturday time trial would be the longest/hardest run she would ever do.... Fast forward 2 years and we are now running on one of the biggest stages Australia/The world has to offer!
Over the past 2 years, Xanthe has lived and breathed what it means to be consistent in training, with a hunger for working hard, but being smart about it, Xanthe has progressed her training in a sustainable way that can only be admired. Bouncing from one event to the next, always having that carrot dangling and knowing what the next event was to work towards has no doubt assisted and motivated Xanthe in her training. Through the cold dark winters and the occasionally hot summer sessions, working 50+ hours most weeks, there hasn't been a time where Xanthe has let external, uncontrollable factors stop her from showing up.
I'm a huge believer in this sport that there is no luck, no flukes or miraculously rising to the occasion, we always fall down to our preparation, and Xanthe's preparation was as consistent as they come. The 12 week marathon block consisted of weeks with 5 runs, 2-3 strength sessions, big marathon interval sessions, Sunday long runs progressing from 20km to 35km. There were next to no reasons for any one to have any doubts if the distance could be covered, only a question of how fast could she go?
After a welcomed 3 week taper, race day fast approached. I'd previously seen Xanthe super nervous about Social Saturday time trials, 10km Tassie road races and Half marathons. I've certainly never seen her so confident, relaxed and excited in my life, especially for an event like this! The work had been done and boy did she know about it. After a delayed start by the 25,000 runners getting through the starting gates, Xanthe quickly found her rhythm and got to work. I couldn't help myself from jumping on course for the last 7km to witness first hand what an inspirational and amazing run it was. weaving through the traffic of runners, people limping, hobbling and fainting on the side of the road, Xanthe made the last 5km look like a breeze in comparison to her competitors, although she might not have felt that way!
An unbelievable run, finishing well faster than our anticipated goal time resulting in 3:85:34 (that's an average of 5:39/km!!!). We, as a community are all so proud, inspired and motivated in what Xanthe has achieved. A run that I will certainly never forget!
TIMETABLE
Please book via our booking portal.
Strength Session Details for upcoming fortnight.
Week starting 23.09.2024
Strength Class Focus: The Layered Effect
Starting with simple and basic exercises to develop body awareness, control and appropriate muscle activation on Monday
Increasing exercise difficulty over the course of the week to challenge stability, strength and movement patterns.
Teaching the members how to use one exercise, improve your technique but advance it in a way to improve your function.
Week starting 30.09.2024
Strength Class Focus: Eccentric Loading
Very slow and controlled movement (2-3 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 lower back loading.
8-12 repetitions with moderate resistance.
Pilates Session Details for upcoming fortnight.
Week starting 23.09.2024
🫁 Principle of Breathing🫁
Breathing is the basic fundamental of any Pilates practice. It is required to completely connect the mind with the movement.
Breathing properly promotes effective oxygenation of the blood, focuses the mind on each task and helps avoid unnecessary tension, particularly in the neck, shoulders and mid-back. Exhaling deeply can also help activate the deep support muscles of the body.
TUES - FLOW
10am with Paige
5:30pm with Paige
6:30pm with Paige
7:30pm with Paige
WED - FORM
6am with Em
THUR - FLOW
10am with Paige
5:30pm with Jas
6:30pm with Jas
7:30pm with Jas
FRI - FORM
6am with Em
Week starting 30.09.2024
Session plan coming your way soon
Running Session Details for upcoming fortnight.
Tuesday - 24th of September Session details:
2 x 4 min efforts / 2 mins recovery between
4 x 60s efforts / 60s recovery between
2 x 2 min efforts / 60s recovery between
Session volume: 16 min run + 9:00 recovery = 25:00 total
Make it harder: Slow jog all recoveries besides before and between 2 min reps
Make it easier: Walk 30-60s between 4 min reps
Purpose: Time trial prep session. Collect some time slower than race pace, faster than race pace, finishing at race pace under some fatigue.
Thursday 26th of September Session details:
5 repetitions of -
2 min steady effort / 60s recovery , 30s harder effort , 60s recovery
Session volume: 12:30 run + 9 mins recovery = 21:30 total
Make it harder: Slow jog all recoveries
Make it easier: Walk all recoveries + not as intense in the 30s effort.
Aim: Working on changing paces and clearing fatigue from faster reps in our steady efforts.
Tuesday - 1st of October session details:
5 min effort / 90s recovery
4 min effort / 90s recovery
3 min effort / 90s recovery
2 min effort / 90s recovery
1 min effort / 90s recovery
Session volume: 15 min run + 7:30 recovery = 22:30
Make it harder: Add on extra 4 min rep at the end + slow jog all recoveries.
Make it easier: Walk 3 min rep in the middle to break up session + walk all recoveries
Aim: Lighter progression session post time trial. Session is aimed to be executed depending on how our bodies are feeling and only progress if feeling good.
Thursday 3rd of October session details:
3 x 5 min effort / 2 min recovery between
3 x 60s effort / 60s recovery
Session volume: 18 min run + 8 min recovery = 26 min total
Make it easier: break the 5 min reps up into (2min on/60s rest/2min on)
Make it harder: Make the session 4 x 5 min
Aim: High end aerobic work with a tiny bit of higher intensity thrown in at the end.
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
Great turn out this Saturday as we embarked on our Hilltop Hike training sessions. Be sure to look at our socials for more information on the Hilltop Hike.
We will be providing fantastic education along the way. Let’s support a fantastic cause.
Every Saturday we will continue to draw a raffle and giveaway a 10 session pass to the winner! Gold coin donation with all profits going to the Hilltop Hike fundraising.
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.
Hilltop Hike
The Hilltop Hike unites our community to raise significant funds and awareness for youth mental health in the Huon Valley. The Hilltop Hike features a two-kilometre run
or walk up Scenic Hill in Huonville, drawing participants from all walks of life. The hike not only raises funds but also serves as a powerful reminder of the community's commitment to mental health and suicide prevention. Originating from the tragic loss of young lives to suicide, the Hilltop Hike aims to shine a spotlight on these critical issues, fostering a united front of local community, businesses, and families championing the cause.
RMC was so well represented in last years event, we would love to see an ever bigger turn out this year in what will be a morning to remember. Whether your a runner or a walker, we encourage you to rally your mates together and join Team Run Move Connect (CLICK HERE).
Bruny Island Ultra
One of our favourite Running events in Tasmania seems a long way away but planning the logistics of the event should be starting now! The Bruny Island Ultra is an event that can be completed as a team "relay" style where 2km checkpoints are set out on course to swap to your next runner and complete the island from North to South!
Step 1 - Make a team! Teams can be any size from 2 runners up to 10 (if you want to qualify for the top prize, a maximum of 6 runners is allowed).
Step 2 - Book accommodation ASAP! If you are looking at staying the night before the event to get an early start, or don't want to rush off and enjoy to post race celebrations, look at securing some accommodation now (because it will all sell out shortly).
Step 3 - Enter your team! Entries open on The 1st of September and you can guarantee, this event will sell out fast!
If you would like to know more about the event, feel free to reach out to Coach Brad or Coach Norris to discuss any details you need!
Point to Pinnacle (Discount code)
Join Team RUN MOVE CONNECT for this years Point to Pinnacle event, one of Tasmania's greatest fun runs of all time. Participants will have the choice to enter as a walker or runner heading up Mount Kunanyi to finish the 10km (Point 2 Pub) or 21.1km (Point 2 Pinnacle)) events. To join Team RMC, please click the link HERE.
RMC members have been lucky enough to gain a discount code for this years event. Please use the Discount code "RMC24"
Up until the 31st of August, the code will give you 15% off. From the 1st of September, the code will give you 10% off.
If you require any extra info about this event please reach out to Coach Kitto or Coach Norris for more info.
EVENT NAME | EVENT DATE | LOCATION | DISTANCES | EVENT WEBSITE |
Ross Running Festival | 22/09/24 | Ross | 2km, 5km, 10km, half marathon, full marathon | |
Hilltop Hike | 12/10/24 | Huonville | 2km | |
Dover Fun Run | 03/11/24 | Dover | 2km, 5km, 10km, 21.1km | |
Point to Pinnacle | 17/11/24 | Sandy Bay/Mount Kunanyi | 10km or 21.1km | |
Bruny Island Ultra | 30/11/24 | Bruny Island | 64km Relay or Solo |
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!
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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