intraining’s Runner’s Bingo

intraining’s Runner’s Bingo

Make your next five weeks count… 

Stay motivated, keep your routine and BE CREATIVE!!

Have fun with our Runner’s Bingo.

Every week pull up a card and see if you can make a line.

No one is too cool, too fast, too sophisticated or too clumsy to bring some spark to your life.  It’s that spark that’s going keep you and your friends smiling when chaos seems to reign. 

Plus…  you don’t have to do this alone.   Share your progress, pics and splits onto our Facebook group.  

Follow it to the letter or add your own creative flair to the challenge. The running sessions can be stand-alone or add something into the mix. 

Challenge your running mates and don’t hold back.    

Our goal is to keep the sense of adventure in your running while we wait for the road season to kick back in…  and hone those running skills that could give you a PB later this year.

Of course, run safely, don’t run if you are ill and most importantly check-in and let us know how you are going. 

Let’s get going!!!

This is how intraining’s Runner’s Bingo works…

  1. Download your Bingo Card
  2. Choose the actions you want to aim for the week
    1. check the instructions below
  3. Cross them off as you go
  4. Join intraining Runners School Facebook Page
  5. POST up pics of your progress, actions, split times and Strava segments.  
  6. When you get a full line completed for the week…  Post up #intrainingrun with a pic of your card
  7. Be ready for the next week’s bingo card:  we have a total of 5 weeks

INSTRUCTIONS

Listed below are basic instructions to match each action on your bingo card.  If you aren’t sure what it means, post up on the intraining Runner’s School Group page.  We’ll answer you there.  

Have fun!! JOIN intraining’s RUNNER’S BINGO CHALLENGE

Run a 400m TT on the track

Speed + New location

Leg speed, power and strength – something often forgotten with the long distance runner’s mileage

Warm up, an a few shorter reps if you want, then power out with control a fast 400m.

 

Set a new goal

Start planning now team!!

Goals should always have some flexibility to them.  Review your year and let’s aim towards the second half with a hope and belief that life will be normal again.

Post up your goals onto Runners School Facebook page

 

Find an accountability run buddy for the next 5 weeks

This is a BIGGIE!!  Every week you need to connect at least once with a friend who you know will keep you on track and out running.  Make a point of checking in on them, and share your running adventures. 

 

2km Kick session:   

3 – 5 reps over 2km, where the first 1500 is @10K pace, and the last 500m is fast to the finish.

You know we always love to help you hone your running skills. 

This session teaches you to make a change in speed, and hold it right to the end.  Recovery is a standing 2 mins

Make sure you pick a pace with 500m to go that you can keep right to the line!!

 

Dress up Run

Steve’s choice!!!   Be bold and show the world your sense of humour. 

We all know smiling can change your outlook.  Your challenge here is to head out the door in something to make you and the rest of the world laugh and smile.  Tutu’s, ties, colour, long socks, Hawaiian shirts.  

Yes…   Take a selfie and post it on the page. 

 

Make a STRAVA animal…  Runner’s Art

Share your artistic talent as a runner.  Give us your best pic of how you can run to make an animal. 

Did you know, we are actually testing your skill to pre plan, look ahead.   Racing is constantly about having to think ahead, strategise on how you are tracking and make choices mid race.   Practice here and post up your strava screen shot on the Runners School Facebook page. 

 

Rhythm km’s – with a watch.

One of our all time favourite sessions to hone your skill as a master pacer. 

This speed session will test your pace judgement….   

The session is:  3 – 5 x 1km, with 1km easy recovery (or 1 min stand recovery).  Every 1km rep has to be 5s faster than the previous.  

Your second last rep should be at your 5km pace. 

Before you start…  calculate what your starting 5km will be by working out your 2nd last rep pace (5km pace)

This is a controlled pace session. You should feel really easy at the start. Towards the end it will feel a bit harder but you should finish feeling you could do another rep if you had to.  If you run to fast or too slow you ignore it and keep trying to hit your original goal paces

Write these down – then when you are finished post up on the Runners School facebook Page what you did.

Kudos if you were close…  Super kudos (master pacer) if you nailed it

 

Post a running meme that describes exactly how you are feeling today

Time to make us all laugh…   Share your humour… post up on the runners School FB page. 

 

Run up a mountain

Come on Rocky…   Show us what you’re made of.   He never gave up when against the odds – so neither should we!!

 

Be an elite athlete 

Clay Dawson won the Australian 100km Champs in 2019 in a time of 

This calculates out to be    /km

How far can you run at his 100km race pace?

Here’s a chart to give you some splits.

Add this into your threshold run this week. 

 

Lactate km’s

Learn to run through the pain!!  This speed session goes like this:

3 – 5 x 1km, – first 200m FAST!!, last 800m cruise at 10k race pace. 

Recovery with 1km easy recovery or 2 mins stand. 

OUCH!!!   This one could hurt.   Better you learn how to do this now so when you get excited in your next race and go out too hard, you’ve practiced how to manage that lactate burn. 

Hone your running skills…  manage the lactate. 

 

Post your future ‘flat me’

Visualisation and pre-race routines prep you for your big race day.  They can get your running endorphins fired and you thinking strategically about how to run and how to manage those pre-race nerves. 

Putting your race kit out the night before your race, photographing it, and even trying it on is a perfect pre-race ritual.   We won’t be doing that for a while so let’s practice this before your next speed session or long run. 

Post your pre-race running kit pic on the Runners School facebook page…  just as if tomorrow is your race day!

 

Negative Split 2-3 x 3km

One of our intraining team’s favourite threshold session.   Controlled pacing with the negative split.   A continuous run broken into 3km sections with no recovery between each set.  Every 3km you have to run faster – but at these paces…   marathon pace, half marathon pace, 10km pace. 

Threshold runs should not be run much faster than 10km pace to gain maximum benefit. 

 

Run your longest run for 2020

Your distance…  Your choice…

Nothing more satisfying in training than ticking off your long runs for the year.  

Share your long run ‘win’ to let us know how far you went.

 

Name an athlete who inspires you

Inspiring athletes help us dream and stay motivated.  They give you strength knowing how they made it possible and a commitment to what you value. 

 

Meal Prep

Delicious dinners or die hard pre-race meal rituals.  Show case what you will be eating the night before your race later this year.  Share it on the Runners School Facebook page  – even if it’s the empty platter you have licked clean.  (Please don’t waste the rice!!)

You could even invite a friend if you’re both healthy!!

 

No watch hard run

EEEK!!!   No watch!!!   Yep, you read it right.  For all you running data geeks, this is going to challenge you to the core.  You have to run one of your regular timed routes with no watch….   

OK…  Let’s relax the rules a little because we can tell some of you are already sweating in panic…   You can cover your watch with duct tape…  but no peaking until you’re finished!!!

Post up your splits on the Runners School FB page  

 

Plank Day

Core strength session for you today, friends.    We have three exercises you need to do. 

#1 Plank for 1- 5 mins

#2 ITB Roller Balance

#3 Single leg balance on an unstable base with your eyes closed.

You’ve got 10 mins!!   Ready, Set, Go!!

 

New location – Trail or road?

Chill day.   Go and explore the world.   You all know that one of the most enjoyable runs is in a new location.  You see the world from a different perspective, experience different sights, sounds and smells. 

Running should be about your experience as well as your training. 

 

Post run Brekkie

Make our mouths water….  Show us how you spoil yourself after a long run. 

Is it pancakes and ice-cream, avocado smash, or simply good old Aussie Weetbix. 

Post up your plate on the Runners School Page.  

 

Run a hard 5k add 6 x 150’s

Steve & Zoe love this session!!   It’s one of their many peaking sessions to fine tune leg speed leading into a major race. 

Do a Saturday 5km fast, rest for 5 mins, then knock out a few 150m strides. 

Focus on your running form.

 

Pyramid Session – Speed session

Pacing… Pacing… Pacing…   Get it right from the start… 

Your session is:  500m, 1km, 2km, 1km, 500m.   

If you are more experienced and training for the marathon you could do 1km, 2km  3km, 2km, 1km with 2 mins stand rec. 

BUT…  you have to run the 2nd 1km & 500m faster than the first part of the session. 

Recovery is a steady Jog 500m to 1km

Post how good you are at being a master pacer.

 

Formwork

Power, strength, reaction time and coordination.   Before your next run add a series of running drills to your warm up. 

  • High knees – for co-ordination and foot placement
  • Bumkicks –  for co-ordination and hip position
  • Skipping –  for power strength and reaction time.  (alert:  this one is an injury risk so only do if you are niggle free)

You only need to do each on twice to gain some strength to your running.  

Check on your run buddy

You’ve got to stay connected.   Don’t become a sole runner unless you have to.  Keep your running buddies connected, motivated and ready for an exciting 2nd half of the year’s running

 

PB

You read right…   PB!!   Just because we don’t have official races to check on our progress, doesn’t mean you can’t go out and run a hard 3km, 5km or 10km.  You never know…  you could score yourself a PB.  

Plus, time trialling is incredibly powerful to do to train your mindset towards running strong in future races.  

 

Train right, look after your feet, and  stay injury free.  

There is no reason for you to stop running unless you are injured.  And if you get injured…  come and see our podiatry and physiotherapy running team at intraining Running Injury Clinic. 

Running shoes will wear out….  Just because the running races aren’t the same, don’t neglect them.  intraining Running Centre is open as usual just with extra precaution on hygiene standards. 

Make this a year to hone your running skills, focus on really enjoying the process of training and loving the great outdoors

We’re here to keep you running. 

JOIN intraining’s RUNNER’S BINGO CHALLENGE

Have fun

Steve, Margot and our intraining Team.

Keeping connected with your running community

Runners School Registration is OPEN NOW…

JOIN HERE!

Come and join us this Sunday 2nd Feb, 3pm at intraining Running Centre for our Live Launch.

 Registration closes on Monday 3rd Feb.  FIND OUT MORE…

 

Keeping connected with your running community

By Doug James – physiotherapist and podiatrist, at the intraining running injury clinic.

Running means different things to different people. For some, it’s a fun thing to do a few times a week with friends. For others, it’s about striving to achieve goals you once never thought possible. Running can be hard work, but with it comes to a sense of achievement and enjoyment that fast becomes addictive and it ingrains itself as a part of your life. When this part of your life begins to fall apart – be it from injury, a lack of motivation or you’re unsure of how to complete a running goal you’ve set, it helps to be connected with the networks that are available to you.

The Injury Support network

One of the unfortunate aspects of running is that you will almost certainly develop in injury at least once a year. This may mean that there are a few days or even a few months where you won’t be able to run due to pain. Beyond the pain caused by the actual injury, dealing with the mental anguish of not being able to run can be unpleasant, but thankfully, both of these pains may be mitigated by connecting with your injury support network intervention.

If you have developed pain with running that has lasted more than three days, it is worth checking in with your injury support network. Getting your injury assessed and diagnosed can help you understand how to make the injury get better – and importantly, how to stop making the injury worse (it’s always surprising how often runners will exacerbate an injury thinking they are fixing it). Avoid adopting a “wait and see” approach, as early treatment is often associated with a speedier recovery, meaning less downtime from running.

Understanding your injury – in particular how long it takes to heal – can help to lessen the emotional burden of it. Seeing a practitioner that is experienced in dealing with running injuries (and is a runner themselves) is important. Too often a heavy-handed (and often misguided) ‘treatment’ for running injuries is to prescribe complete rest. Worse still is for the practitioner to tell the runner that they “aren’t meant to run”, or “will never run again”. Given a lot of people use running for stress relief these negative ideas coupled with not being allowed to run can create somewhat of a crisis. With a few notable exceptions (usually bone injuries) you can usually do an amount of running while rehabilitating an injury, but it is important to know the limits.

The intraining running injury clinic was created with the specialised focus of helping injured runners. The team of skilled Podiatrists and Physiotherapist are all keen runners and host a wealth of knowledge and experience to keep you running at your best. Beyond treating injuries, this network can also be accessed for injury prevention, training tips, and running advice. The intraining injury team can assess your running technique and prescribe exercises to improve your running performance and reduce injury risk. Additionally, the team are able to perform personalised footwear fittings – guiding you to the best shoe for your foot, and customising it (by adding extra arch support, heel raises, orthotics etc) where needed.

The Running Community network

One of the great joys of running is being able to share it with other people. Running has such a great community – one that is welcoming and inclusive of people of all abilities. If you have taken the time to lace up and break a sweat, you’re a runner. Even if you haven’t run all the way in a 5km yet – you’re still a runner. And with that, you are instantly bonded by the camaraderie of others that run.

The running community exists in many different forms – from the people you run with – or run past, to online forums (cool running, Reddit), or activity tracking app networks such as Strava. You’ll often form new friendships with strangers through your mutual love of running in this community.

While the running community will help you celebrate your running achievements (or ‘kudos’ in Strava-speak) the community can also be an amazing source of support during the times you are injured or finding running hard. Keeping in touch with the running community can help buoy your spirits during these tough times and help reduce any negative thoughts that can arise. Through staying connected to the network you are bound to find someone out there who has experienced what you are going through and the shared experience and advice can be comforting.

The intraining running club is one of the largest in Australia and has a terrific and very social running community network that supports runners of all abilities. Being a member of such a large community, you’ll likely find people of your ability that share your running goals and interests. Taking part in an intraining session or long run is a great way to spend an hour or two (or four) with some like-minded souls. For those who are unable to run, you can still stay connected through helping at a drink station for the run, and then catching up for coffee afterwards. Running is more fun with friends, and staying connected to your running networks is the best way to do it.

Getting connected to a running network can be easier than you think. From simply chatting to other runners after a parkrun to joining an intraining running session, you will find yourself welcomed to a new family. For more information about joining an intraining running session, or looking for an injury assessment, go online at www.intraining.com.au.

Got a niggle you can’t shake.   BOOK IN now with our running clinic team if you have a niggle.  They’ll help you get going again.

Runners School REGISTRATION is OPEN NOW…

JOIN HERE!

Come ad join us this Sunday 2nd Feb, 3pm at intraining Running Centre for our Live Launch.

Registration closes Monday 3rd February.  FIND OUT MORE!

Sandgate “Speedy Week” parkrun 8th June 2019

 

Sandgate “Speedy Week” parkrun 8th June 2019

Member Shout Out: Phil Teakle

On Thursday morning I heard that many of the fastest runners in Brisbane would be doing the Sandgate “Speedy Week” parkrun on Saturday. I recalled last year’s event had 100 finishers complete the 5km course in under 20 minutes, which was a feat I could only dream of back then. Since then, I had done several sessions with the Advanced Intraining Squad and eventually reached my 20-minute milestone. I was excited at the thought that this year I could be one of the hundred-or-so sub-20 runners.

I arrived at Sandgate in plenty of time and was glad that it was cool and overcast with light winds. The course, which I had never done before, looked dead flat. On it were plenty of fast-looking runners warming up in their team singlets. I just did the usual speed session warm-up: 1500m jog, stretches, strides and jog to the start line where I chatted nervously with some of the other intraining runners.

The start was very well organised, with careful seeding starting at sub-15:40, which caused first a titter, then applause, as some runners stepped up. I took my place at the back of the sub-20 group. There were over 100 runners in front of me and I was aware I’d lose many precious seconds before I crossed the start line.

Finally, we were underway, and it was a gradual acceleration up to what felt like a good pace. After a time I looked at my watch and saw I was already at my target of an average 4:00/km and climbing, which meant I was going way too fast and had to slow down. We had just done this sort of drill on Tuesday night, so I settled at my target pace of 4:00/km and tried not to think of the precious energy I’d squandered and lactic acid I’d generated. I felt pretty good for the first 2km. I thought I could trust the GPS accuracy more than usual because the course was straight lines, not like my home Southbank parkrun, which looks like a sailor’s knot and which my watch tells me is randomly between 4.8 and 5.0km every weekend. The course turned left onto a long wooden pier at the end of which was the halfway turnaround, but before I got there I saw two intraining singlets leading a small group already coming home: I think it was Aiden Hobbs in front followed by Brendan Press. I also recognised Isaias Beyn close to them. Turning onto to the pier I concentrated on conserving energy and, unusually for me, didn’t acknowledge any runners or volunteers. I can only apologise and plead it shows how seriously I was taking this run – maybe too seriously? At the end of the pier I was still averaging 4:00/km but dismayed to find I was now turning back into a decent headwind.

Turning right off the pier my legs started feeling tired and uncooperative. It was now a race between the finish line and exhaustion. I prayed inwardly that the course was short, but my heart sank as my watch beeped right beside the 4km marker and it looked like I’d have to run every step of 5000m. I was by now extremely uncomfortable, almost distressed, but I knew I tended to get pulled towards the finish and was worried about going too fast and burning out or stumbling. I didn’t look at my watch any more but I consciously held myself back, telling myself to stay in control just a little longer, then I would be able to collapse and die. I heard people shouting encouragement to someone behind me and it spurred me on too. Rounding the last corner, I could see the clock was still under 20:00. I stopped my watch on the finish line at 19:53 and stumbled off the path to regain myself. I was amazed to see I was the 145th finisher, the last runner to finish in under 20 minutes. Immediately we were told to form up for a photo, and I was very pleased to be in that group with my intraining singlet.

It was exciting to be on the course with so many great athletes in full flight. Intraining’s Brendan Press, Isaias Beyn and Aidan Hobbs taking first, second and fifth places in an amazing 14:29, 14:32 and 14:50 respectively. There were many PBs and other great performances, and there was a happy atmosphere at the finish. It was a terrific event and very well organised.

Philip Teakle

My Melbourne Half Marathon by Cathie Lambert

My Melbourne Half Marathon

by Cathie Lambert

Very early in the year i decided to run Melbourne marathon. Accommodation and flights were booked, but i left entering the event til quite late. The accomodation was a bit of a disaster, and i had to find alternative accomodation the week before.

I had done coastal high 50, in September but video evidence shows there was a lot of walking in that event. I didnt feel i could give a full marathon a good crack, so decided to enter the half instead.

I enlisted John’s help quite late, i was thinking i should have been in taper mode, but John had other thoughts. After a couple of weeks of long sunday runs we had a chat about a realistic goal time. This cant be underestimated and my feeling of satisfaction right now comes more from sticking to my plan, rather than the time.

On Friday morning, before flying out, i had an emergency trip to intraining for a new pair of shoes. I needed a new pair but was reluctant to change close to the event, but my toe was poking out so much i couldn’t stand it. I was worried about wearing brand new shoes, my father had to pull out of the qld marathon championships in 1963, after winning the year before (and after), but shoes these days are a but different from the dunlop vollies he probably wore. I also picked up a strawberry and banana gu, omg who could resist those flavours.

I had half of the gu at 7:30, after cheering on some friends who were doing the full. The flavour was disappointing, sort of tasted like the banana was over ripe, and i am not a fan of the overripe banana!

The plan was to start out conservatively and controlled, with John’s advice to be aware of the tailwind which will make it seem easy. The start was exciting, so many people (my results page says 9736 in the half, I’m not sure if that includes DNS). There was a little hill up to Flinders Street, then it was fun running past Flinders Street station and over the bridge. Running out to Albert park we were running over tram tracks, i found it a bit tricky with people dodging in front, footpaths/islands to go up and down etc, i was surprised there weren’t more falls. I only saw one.

Reaching Albert Park I recalled John’s advice to keep my head up and run from point to point, rather than following the twists and bends. This was good in theory, but i still had so many people round me it was a bit hard to do it. I picked up my pace, as planned, battling the wind in places, saw a few cute swans with babies, and a crazy guy doing the full with a washing machine on his back. Seemed like this was a good spot for spectators and they were all encouraging.

Out of Albert Park we headed back towards the finish. Once i reached 18ks i decided to go a bit faster, it’s only 3 ks right. I got a 5:46, 5:36 and 6:02. The 21st k was 6:28, i think this was the bridge. John had warned me to stay strong for the bridge, and although i was slow, i was passing lots going up. Also there were quite a few collapsed from here to the finish. It sort of puts you off a bit when you see these bodies on the sidelines!! My last 600m shows as 4:28 pace so ourTuesday speed sessions have definitely paid off. Thank you John, Kat and Cheryl. I did take a selfie running up the bridge but its not good for sharing.

Running round the MCG was awesome. Unfortunately i had forgotten my brisbane lions singlet so i couldnt call out ‘go the lions’. My only disappointment of the day.

John’s final piece of advice waa to cheer on other intraining runners and i did this. As i wasn’t wearing an intraining singlet I think some people were just wondering who was the weirdo cheering them on, but oh well, never mind.

Would i do it again? I dont think so. It was actually a bit of a boring course. Maybe the full would be better? And it was hot. And i found i wasted a lot of time at the water stations, i had to walk to be able to get a drink. But i did enjoy the run.

A big thanks to Paula and Lynda Coulson for the training runs, and the support, You guys are awesome and we have covered many subject topics which are best left unmentioned. And a big thanks to the Tuesday morning group who never fail to encourage and support. It’s definitely noticed and appreciated.

Final time was 2:12:35, my second fastest half time. Strava says i got a pb for the half, 20k and 10 mile.

This has turned out to be quite the essay, I’m an all or nothing type of girl, my usual race report is a simple, yep i did it. Maybe I’ll stick to that next time. Remember, John Whelan and Paula Treagle Flynnp, you did ask!

Weekly intraining club update October 13th 2018

Running in review 

by Coaching Director Greg Scanlon

Wow… make sure you at the great photos from intraining’s crew at the Aoraki-Mt Cook Marathon tour.  Are you feeling a heavy case of FOMO? By all accounts the race, and the tour, were a huge hit with the runners. Check out the Photos here and read phils race report as well.  Keep an eye out for future tours being a new feature, with new destinations currently under discussion. Anyone for Hamilton Island or Queenstown in 2019? How about New York in 2020? Plan on taking our fabulous club experience with you, to some iconic races and spectacular destinations.  Read Phil Treakls Rsce report of Mt Cook.  

Exciting as the travel may be, let’s not forget the running gems that exist in our own backyard. Last Sunday was the 15k Championship for Brisbane Road Runners. It was taken out by our own uber athlete, Clay Dawson and important to many who had set the goal of collecting their BRRC towel. A worthy reward for completing their whole championship series.

Out of running gear news

Congratulations to Elsa Lee on the birth of her second son. Both mum and bub are doing great.

Club Results

Aoraki – Mt Cook Marathon 
Marathon 
3.31.09 Todd Dennis
3.33.54 James Rees 
3.37.59 Philip Teakle 
3.51.41 Helen Keegan 
4.31.38 Andrew Coop 
4.31.36 Laura Speed

Half Marathon 
1.52.26 Adrian Morrison 
2.07.02 Liz Gamin
2.10.58 Jon Remington 
2.27.36 Rachel Di Vetti 
2.32.44 Tracey Chappell 
2.38.42 Shelley Ward

10k 
0.34.55 Allen Dennis 1st overall
0.42.32 Zoe Mannning 1st female
1.03.09 Emily Dennis 
1.19.43 Bernie Dennis 
0.48.40 Steve Manning

BRRC 
15k Race 

1.17.41 Carolyn Hughson 
1.18.11 Sandi Maxsted 
1.25.06 Catherine Turton 

1.25.08 Melanie Foote 
1.43.41 Wendy Crompton

0.52.43 Clay Dawson 
1.00.40 Marty Kelly 
1.01.11 John Shaw 
1.04.14 Darrell Giles
1.07.05 Stephen Walmsley 

1.10.30 Jason Cox 
1.11.30 Stuart Simmons 
1.12.29 Tom McNicol 
1.16.00 Kevin Geake 
1.16.34 James Bell 
1.20.23 Darren Manson
1.20.39 Bruce Smerdon 
1.20.56 Erhart Stockhausen 
1.27.09 Colin Woods 
1.28.53 Michael Lyttle

Looking ahead

Melbourne Marathon – 14th Oct

It is race week for these runners and an important time for doing final preparations and executing travel plans. The all important social component has been taken care of, with all being invited to for a post race lunch at European Bier Café, 120 Exhibition Street, and followed by post nap dinner celebrations at the Elephant and Wheelbarrow Pub.

SEQ Trail Series Rd 1 – 14 Oct

Held at Enoggera Reservoir, we will be encouraging anyone who is not going to Melbourne to attend this event. It’s well organised and in a very beautiful place. Come and experience the joys of the trails. A 15k road run will also be available from the shop.

Qld Triathlon Series Rd 2 – 14 Oct

Round 2 will be held at Raby Bay this weekend. For any help or guidance, make sure you get in touch with the Trisquad at trisquad@intraining.com.au or go to their Facebook page. The squad is now running regular Wednesday evening and Friday morning sessions to help you launch your season properly.

Event Calendar 

Club

Sun Oct 14th – Melbourne Marathon, SEQ Trail Enoggera, Raby Bay Triathlon, intraining long run, (Milton 15k)
Sun Oct 21st – BRRC Relay – 3x 4.5k, Bribie Triathlon.
Sun Oct 28th – Qld Trail Series (Numinbah) – or intraining Trail run 10 to 25k
Sun Nov 4th – BRRC 10k – Noosa triathlon
Sun Nov 11th – Qld trail series (Pomona) or intraining long run Sandgate/trail.
Sun Nov 18th – BRRC 5k, Kawana Triathlon
Sat Nov 24th – QA State Relay Championships
Sun Nov 25th – Qld Trail Series or intraining Long Run, Bribie Tri

Tri 

Qld Tri Series
R2 RABY BAY – 14 October 2018
R3 KAWANA – 18 November 2018
R4 RABY BAY – 9 December 2018
R5 ROBINA – 13 January 2019
R6 CALOUNDRA – 3 February 2019
R7 RABY BAY – 3 March 2019

Bribie Tri Series

20th/21st October 2018
24th/25th November 2018
23rd/24th February 2019
23rd/24th March 2019

Noosa Triathlon
4th November 2018

Mooloolaba Triathlon
17 March 2019

Trail

SEQ Trail Series Dates
Hit the trails in summer
Would you like a change from running on the roads? This popular and well organised series has grown over the last few years. Get amongst the shade of the trees and develop some good running strength with the intraining team.

14 Oct Rd1 Enoggerra
28 Oct Rd2 Numinbah
11 Nov Rd3 Pomona
25 Nov Rd4 Bayview
03 Feb Rd5 Bunyaville
17 Feb Rd6 Hinze Dam
03 Mar Rd7 Ewen Maddock Dam
17 Mar Rd8 Daisy Hill

Philip Teakle’s New Zealand marathon story

Philip Teakle’s New Zealand marathon story

I decided this year I’d like to give a running tour a try. When intraining announced a New Zealand tour the combination of beautiful scenery, a short flight and reasonable costs seemed ideal for a first go. The timing was also good: my training was interrupted for a month by a holiday in July so I had two months to build up the kms before the 6th of October. I booked an appointment for a half-marathon training plan with Steve Manning. It would be my 6th half marathon for the year but I wondered if I should do something special. Steve said I would have enough time to do a longer run… well, one thing led to another and I walked out with a plan for doing a marathon in 3:38 (5:10 mins/km), slightly better than my Gold Coast PB of 3:40. I had done only two marathons before, both at the Gold Coast, and both had excruciating final 10 kms in which I felt I was desperately fighting the urge to stop.

I followed my training plan rigorously. I pushed myself during weeknight speed and threshold sessions, and loved the long training runs with the pre-dawn starts, mid-morning finishes and hours in between just being in the moment. I was tired and sore a lot and looking forward to the taper (Steve: “It’s not hard training that makes good performance: it’s recovery from hard training.”) During the taper the aches and pains subsided, but without the hard training some doubts did start to creep in.

The day of departure finally arrived and we had to be at the airport by 4:30am.

I got out of my Uber at the airport and immediately realised that out of habit I had asked for the domestic airport instead of the international terminal.

Philip Teakle and James Rees on the first leg of the marathon

I turned around and tried to get my driver’s attention but he sped off from the kerb without seeing me. The airport was very quiet but after a while a taxi driver saw me. I arrived five minutes late, the last to arrive. I saw the tour group for the first time and although about half were familiar faces I wondered how we’d all get along since, well, other runners can sometimes be a bit odd. Not me, of course.

The flight over went without a hitch and the next morning we hit the supermarket to get our carbs. Margot Manning looked into my basket and said it looked a bit light on, and proceeded to load me up with bagels, rolls, popcorn, biscuits, juice, flavoured milk and bananas. Clearly my vision of carb loading was less grand than hers! I duly proceeded to stuff myself the rest of the day, to the amusement of others. In the van on the four-hour drive to Mt Cook we were starting to get to know each other better and there was more laughter.

On arrival at Mt Cook Lodge, it was raining and cold. The course was an out-and-return done twice by marathoners, with the outbound leg descending over 100m in 10.5km and a couple of hills. Steve cautioned that we should run to the conditions, not the plan, and the weather and predicted headwinds on the uphill return leg might require lowering our goals.

I like to think of myself as a go-with-the-flow kinda guy, but I confess this uncertainty bothered me and I had a restless night.

Several of the other runners had injuries and interrupted training, and had altered their goals accordingly. My room-mate, Adrian Morrison, who was doing the half was very understanding and put up with my noisy tip-toeing in the dark to the loo and my early alarm for a last bowl of cereal.

The start line was two minutes from our room – luxury! – and I found Steve there, all smiles. “The weather is perfect!”

“Excellent!” I thought. “Back to Plan A: a 3:38 marathon.” I guessed that a 5:00-5:05 pace would be suitable for the downhill leg and 5:15-5:20 for the return leg, giving an overall average of about 5:10 pace.

For me, the start is always a relief. I managed to keep close to James Rees for the first leg. He was good company but pulled ahead of me on the way back. During this time I chatted with some other runners and we admired the views of Mt Cook and Mt Sefton on the way back (“There’s the entry fee right there,” said Kate from Brisbane).

I was mostly on my own for the serious bit – the final 20km – apart from seeing Helen Keegan at the last turnaround and the occasional intraining runners on the other side of the road – it was always a brief joy exchanging encouragement with them.

The final uphill 10km was very tough but the spectacular view of the mountains distracted me for a time. One of the walking half-marathoners reminded me of my daughter and that lifted my spirits too. James Rees had a great last leg and was by now far ahead. Fortunately, it was a case of him speeding up rather than me slowing down – he did a negative split whereas I did a constant split. I pushed to maintain my goal pace but felt I was keeping it all together much better than in my previous marathons.

Finally, the finish was near and I was looking forward to the usual intraining reception. I was elated to cross the line.

The icing on the cake was my official time: 3:37:59 – one second ahead of schedule!

After the race there was plenty of time in the schedule for rest, but most of us took all the opportunities available to sightsee and socialise. At night, most stayed up at the bar until closing time (not too late) enjoying each other’s company. We had a last celebratory dinner in Christchurch before getting an early flight back home. Remarkably, I wasn’t aware of any complaints or antagonism amongst the tour group at any time.

This was certainly the highlight of what’s been a great running year for me.

I am already looking forward to next year’s. The tour planning and execution couldn’t be faulted and I would highly recommend it to any runner and their supporters.

Dust off the Cobwebs from your Bike. Tri a Triathlon

Dust off the Cobwebs from your Bike. Tri a Triathlon

6 Tips for your first triathlon

It can be daunting to take that first step into something new. Intraining Running and Triathlon Club is here to help ‘tri’ a new challenge.

  • You don’t need all the costly ‘smart tech’ or wetsuit or new tri-bike. Dust off your current bike (or borrow one), grab your swimming togs and start off low tech. Less is more!
  • Pick a short-distance event designed for the novice, often called mini or enticer, there’s even Pink Tri’s (all women’s) and kids only.
  • Participate as a team. Encourage some work mates, friends or family members to race as a team. Premade training buddies.
  • Cross-training by adding a session or two of swimming and cycling is all that’s required and helps your running too.
  • Add a weekly commute to work or school on your bike. Take a lunch time swim or two each week are both time efficient training hacks.
  • The first step is the hard one. So, start now with a friend as encouragement on a great new challenge.

The sport of triathlon can provide that new challenge you are looking for, catering for all capabilities, shapes, ages and sizes.

Intraining Triathlon Coach, Peter Richards, is here to support you in achieving your triathlon challenge. Have a question you need answered message through Facebook via https://www.facebook.com/intrainingtriathlon/ (Like us on Facebook too!)

New intraining Mental Health Ambassador Clare Mitchell

New intraining Mental Health Ambassador – Clare Mitchell

intraining is excited to announce the introduction of a Mental Health Ambassador for the Club. This initiative has become popular among running groups in the UK and Clare Mitchell will be taking on this role for intraining. Clare is a registered psychologist and has been a member of Intraining for several years.
 
This role will likely evolve to meet the needs identified by Club members but will initially involve supporting the mental wellbeing of club members through providing information to coaches and club members, engaging, sharing, talking and advocating, with the aim of reducing stigma, providing education and encouraging increased awareness of mental health issues.
 
She will be coming to join in with different training groups soon (once the weather warms up) and is looking forward to chatting to club members about they ways in which they and their running buddies maintain mental wellbeing through running and any information or sources of support that they feel would be helpful to know about. In the meantime, please feel free to contact Clare at mon.mitch5@gmail.com if you have any questions or would like more information.

intraining Running and Triathlon Club Helping Fight Kids’ Cancer

intraining Running and Triathlon Club Helping Fight Kids’ Cancer

The Great Cycle Challenge is an annual fundraiser that encourages people of all ages and fitness levels to get on their bikes, trikes, even unicycles and ride to fight kids’ cancer.

Anyone who rides a bike can take part in the Challenge by simply signing up, add they’re part of ‘Intraining Running & Triathlon Club’ team, set a personal distance and fundraising target, then log their rides during the month of October.

Any cycling activity counts from indoor to road to off-road, from family ride to ‘hard’ training session. The important part is being active and raising funds for cancer research!

Indoor riders can also get involved by logging ‘virtual’ kilometres at the gym or at intrainings’ Tri-Squad sessions, or by joining the ‘Spin Bike Challenge’. Anything held during October will qualify. The Challenge is free to enter. Join NOW as part of the Intraining team or you can simply donate to this great cause through the Challenge intraining Running & Triathlon Club team.

Use the free Great Cycle Challenge app, or log your kilometers through your choice of GPS website like Strava, MapMyRun, or Garmin Connect.  

The Great Cycle Challenge has raised over $12m in Australia to fight kids’ cancer since its inception in 2013. More than 600 Aussie kids are diagnosed with cancer every year. Tragically, 3 die from this terrible disease every week.

So, all you runners out there, why not ‘mix-it-up’ and use your legs to cycle too. For every hill climbed, kilometre pedalled or hour on the indoor trainer during the month of October, Great Cycle Challenge and Team intraining riders will be cycling hard to give these children the best chance for the bright futures they deserve.

For further details or to sign up visit the www.greatcyclechallenge.com.au website or checkout the FAQ’s at https://greatcyclechallenge.com.au/Pages/help-centre . You can also message Peter Richards through the intraining Triathlon Squad page for details about the Intraining team’s involvement.

Awards Night President Speech

intraining Club Awards Night President Speech

Forward by the editor Daniel Manning

The awards night is the largest social gathering for the club in the year.  Not only do we celebrate the achievements of everyone in the club but it is a chance dress up in something more fancy than running clothes.  The night recognises both athletic achievements, improvements and dedication to the intraining family.  Among the numerous awards for the night, the most prestigious are the life member award, Coach’s award and Presidents award.  All these recognise individuals whose input into the club is beyond selfless.  

With that introduction out of the way here is club president Paul Broad’s speeches. 

Presidents Introduction and Life Member Award 

Good evening everybody, and welcome to the 2018 intraining Running & Triathlon Club’s Trophy Night.  My name is Paul Broad, and I have the privilege of being the president of the Club.  Before we begin tonight, I’d like to pay my respects to the traditional owners of the lands on which we run, the Turribul and the Jagara people, and pay my respects to their elders past, present, and emerging. 

Tonight, we have a lot to celebrate.  This club, which plays an important part in the lives of our members, continues to go from strength to strength.  This year, we reached what was not that long ago was a stretch goal of achieving 1,000 club members, and we have seen those members achieve remarkable things over the last twelve months.  It’s an opportunity for us to recognise the achievement of our athletes, from those who finished on the podium on race day, through to those who those who achieved personal best times, and to those who achieved completing a goal of a marathon or half marathon for the first time, or who simply made running a part of their life.  As a club, our goal is to share the joy of running with the community, and in doing so we change people’s lives for the better, and tonight is a celebration of that.

Shortly, I will introduce our host for the evening, but first I want to address another matter.  Last year we inducted three new life members, recognising them for their contribution to the club as a whole. 

Tonight, we’d like to recognise a person for their extraordinary contribution to the Club.  It would be difficult to precisely quantify the size of this recipient’s dedication and contirubtion, but I’m certain that we each would be able to identify a way in which they have made our experience a better one.  During their long association with the Club, they have not only represented the club in a number of marathons, half marathons, triathlons, as well as taking on the extraordinary challenge of multiple iron man events, but they have served as a mentor, coach, incredible support, and as a friend to many. 

Having previously held responsibility for the triathlon arm of the Club combined with a long involvement with the Club committee, most recently he has excelled in his role as Coaching Director, and has been instrumental in the success of our Marathon School program, and the club as a whole.

Above all, he is also one of the best people you’ll ever have the privilege of meeting.  A man of extraordinary compassion, of great warmth, and one who is admired and loved by many.  Ladies and gentlemen, it is my extraordinary pleasure to announce that the 2018 inductee for Life Membership for the intraining running and triathlon club, is of course, Greg Scanlon.

President’s Award 

It now comes time for the presentation of the evening’s major award, the President’s Award.  Earlier this evening, I mentioned that we have managed to hit an extraordinary target of 1,000 members, a figure which makes us one of the country’s largest running clubs.   Tonight’s recipient has played a huge role in this growth, and in particular for the reinvigoration of one of the aspects the Club was founded on two decades ago. 

Their involvement in the Club’s activities has done much to not only boost membership, but also the profile of the Club, particularly over the last two years.  As a club, one of the things that we can be truly proud of is the sense of community we have been able to construct, and to go further in creating a sense of ‘family’.

Through this person’s efforts, this sense of community, this sense of a great ‘running family’ has been strengthened considerably.  Not only has her drive and determination seen our numbers of junior athletes grow at Cross Country meets across the winter months, but she’s also been the driving force behind the parents of our athletes take to running again, often after many years of abs3ence, even if it is over the tough hills that they despise.

Her success has meant that the Club has been successful, and it is not understating the fact to say that she is the driving force and the inspiration that has seen the Club achieve this year’s Cross Country championship, a surge in junior members, and a huge contributor to a revitalised club spirit. 

Ladies & Gentlemen, I’m delighted to announce that the 2018 President’s Award goes to Kate Toohey

Speeches by club president Paul Broad

 

September Looks Sensational

Running with intraining in September

There are a fabulous array of events that are coming up in September.

September 2nd offers you a choice between a riverside long run, or along the bay at Sandgate.

NEW SESSION – The triathlon squad begin their Transition and Brick Training sessions at Murrarie on Friday September 7th.  
This Cycle/Transition/Run session provides excellent triathlon specific muscle ‘changeover’ adaptation. It will improve and refine your race-day performance. Ideal for pre/in-season race-day simulation. This session is fully coached and suited to novice through to those with a competitive nature. Closed cycle track makes for a safer environment. Simply bring your bike, run gear and water. 
Start time 6:00am 
First weekly session Friday 7 Sept 2018

On September 9th we have the Master Pacer Graduate Exam.
No matter your speed you could WIN A PAIR OF OOFOS!!!!
Through the whole programme this year we have emphasised the need for good pacing judgement. It is time to put it to the test. On the line are a pair of the magical OOFOS thongs.
Where – Brisbane Road Runners 10 mile Championship Race.
When – 6.30am Sunday Sept 9th.
How – Enter your predicted time for the 10 mile (16k) distance on the Facebook event page prior to the race. Run the race with your watch at home, covered or in your pocket. If you go faster than your predicted time, you are disqualified. The winner is the person closest to, but not faster than, their predicted time.

September 23rd is the Twilight Bay Run. Enter as part of the intraining Team. Make sure you wear your club singlet as the usual enthusiastic support will be in place.

For those doing the Mt Cook or Melbourne Marathons in October, spring has you working up to your longest long run 3 weeks prior to your event. To the many who are taking on the challenge of multiple marathons in a season, it is important to balance your development with your recovery.

 

The tri season starts on September 23rd at Robina. For any help or guidance get in touch with the Trisquad at trisquad@intraining.com.au, or go to their Facebook page.

 

Event Calendar

Club

• Sun Sep 2nd – intraining long run 15-30km/ Milton & Sandgate
• Sun Sep 9th – BRRC 10mile Master Pacer – Special Event!!!!
• Sun Sep 16th – intraining long run 10-35km/ Milton
• Sun Sep 23rd – Twilight Bay Run
• Sun Sep 30th – intraining long run 10-20km/ Milton & Sandgate
• Sun Oct 7th – Aoraki/Mt Cook Marathon
• Sun Oct 14th – Melbourne Marathon & SEQ Trail Pomona

Tri

Qld Tri Series
R1 ROBINA – 23 September 2018
R2 RABY BAY – 14 October 2018
R3 KAWANA – 18 November 2018
R4 RABY BAY – 9 December 2018
R5 ROBINA – 13 January 2019
R6 CALOUNDRA – 3 February 2019
R7 RABY BAY – 3 March 2019

Bribie Tri Series
20th/21st October 2018
24th/25th November 2018
23rd/24th February 2019
23rd/24th March 2019

Noosa Triathlon
4th November 2018

Mooloolaba Triathlon
17 March 2019

Trail

SEQ Trail Series Dates
Hit the trails in summer
Would you like a change from running on the roads? This popular and well organised series has grown over the last few years. Get amongst the shade of the trees and develop some good running strength with the intraining team.

14 Oct Rd1 Enoggerra
28 Oct Rd2 Numinbah
11 Nov Rd3 Pomona
25 Nov Rd4 Bayview
03 Feb Rd5 Bunyaville
17 Feb Rd6 Hinze Dam
03 Mar Rd7 Ewen Maddock Dam
17 Mar Rd8 Daisy Hill

 

intraining in review – August

intraining in review – August

August was a month packed with major events and marathons for intraining.  Brisbane Marathon and Sunshine Coast Marathon had great turn outs from intraining and a few debut marathoners.   In addition Queensland State Cross Country and the Australian National Crosscountry was held in Maleny.

Over 80 members lined up for events at the Brisbane Marathon. The atmosphere was brightened with clear blue skies all day. Watching Clay come 4th in the marathon, Brendan Press 2nd in the half marathon, Isaias Beyn winning the 10k and Zoe Manning the 5k was inspiring.  Also, Congratulations to the 11 marathoners who completed Brisbane.

The Qld State Cross Country Championships also were on in early august.  Congratulations to Zoe Manning who won her Age Group title. She and a host of others qualified for the National Championships on the 25th. Congratulations go to Aidan Hobbs, Selena Ward, Caitlin Murdoch, Seb McCormack, Tom, Joe Saunders and Zach Newsham.

Superman (Aidan Hobbs) – came 14th in the City 2 Surf. He was the first costumed runner and it was his 24th consecutive City 2 Surf.

The Sunshine Coast Marathon turned on the charm for the 60+ intraining members in attendance. The prolific PB’s would attest to the favourable conditions and enjoyable course.

Bridge 2 Brisbane brought accolades to the club with the 10k team coming 4th and the 5k team, 2nd. 41 members registered for the intraining team and ran in wet cool conditions.

Trophy Night was held on Friday 24th of August. We had 204 people of diverse dietary persuasions, generously sharing their applause for the achievers, believers and award receivers.

In all 100 awards were given including the President’s award for her contribution in developing the club and in particular, the juniors; Coach of the Year went to Paul Broad and Matt Horsten of the Windsor/Wilston group, for the outstanding development of the group. Finally, Greg Scanlon received a Life Membership award for services to the club.

Outside of the running arena, there were also some momentous events;

Susan Fisher Fisher from the Milton Beginners Group, welcomed little Molly into the world.

Wedding bells chimed for 3 members. Congratulations to Fleur and Justin Hanson & also to Vivian Gomez-Sanchez.