Sherwood Forest Run.

Try this run on a Saturday Morning.Every Saturday morning at 7AM, and everybody is welcome.

We have kids as young as 6yo, taking on the 2km, and some regulars, are in the 70+yo group, so there is sure to be somebody of your pace and ability.

Please arrive at least 15minutes before this time to warm up and have your name recorded.

What distances do you run?
Its, your choice, 2km, 4km and 6km, on an out and back course, with km marks in white paint on the road.(1km/5km, 2km/4km, etc)

Yes, we know that your GPS will register about 5.85km to 5.9km for the 6km, but who cares, its the same distance every week, and we have been running the same course since 1982!

How much does it cost?
$2-00/week, which we donate to charity, and its an 'honorary system', where you put the $2-00 in the jar, on the drinks table.

Before the run, also record your name at the 'Official Table', and as you cross the finish line, please remember the time called out to you, and go back to the table and ensure it is recorded.

You are welcome to stay on after the race, when we have the "Call of the Card", which occurs at about 7-40AM, when all runners are formally acknowledged.

Where does it start?
At 'The Sherwood Forest Park" carpark, in Jolimont St, Sherwood

Run Sessions

Hi to all,

An exiting opportunity to have fun and improve anaerobic, and aerobic fitness has arrived. Every tuesday and thursday morning at 5.45 am, 4 x 5 minute running sessions with 1 minute recovery intervals is being conducted with Chris Weier from Fitnance East Brisbane

SO LETS GET INVOLVED

2XU Run Group. 15/12/10. Musgrave Park

name........800.....400.....800.....400.....800.....400....Total
Brenda..3.46....1.42....3.49......1.49....3.49.....1.50....16.45
Drew......3.38....1.40....3.55.................3.47.....2.04...15.04
Steve.....3.14....1.27.....3.12.....1.25.....3.17....1.37....14.12
Woody...3.38....1.34....3.25......1.32.....3.23....1.32....15.04
Lou........3.14.....1.29....3.06......1.23....3.06....1.24....13.42
Elaine...3.43.....1.36.....3.32.....1.35.....3.23....1.32....15.35
Lauren..3.37....1.36.....3.36......1.36....3.23....1.29....15.28
Elle........3.37.....1.34.....3.36.....1.34.....3.32....1.32....15.45
Kahlee..3.48....1.42.....3.33......1.51.....3.49....1.46....16.48
Mark.....3.24....1.32.....3.18......1.23.....3.19.....1.22....14.30
Jarred..2.38.....1.13.....2.36.....1.11......2.27.....1.04....11.15
Lisa.......3.52....1.44.....3.47.....1.49.....3.36.....1.32....16.33

UQ 1500m Classic

Well done to the FIT's at the 1500m Classic at UQ on Thursday night.

Open Womens Race
4th Marissa Mahony 4.44

School Boys Race
Grant Gwynne

Open Mens Race
Tom Kennedy
Neil Labinsky
Grant Williams
Jonathan Peters
Sam Schofield
Jackson Haigh
Matt Carlson

InTraining “Simon Doyle” 1500m Classic

Matthew Hawke
Glen Yarham
Peter Bock
Jay Twist
Daryl Crook
Peter Nowill

2XU Run Group. Time Trial : (8 Laps) 21/10/10

2XU Run Group Time Trial. (4.58km) Musgrave Park Time Trial Course. (Cross Country) 5.45am Thursday 21/10/10




NAME: 2 LAP, 4 LAP, 6 LAP, 8 LAP
Chris: 4.10, 8.28, 12.47, 17.08
Damien: 4.28, 9.09, 13.30 , 17.55
Marissa: 4.41, 9.13, 13.35, 18.05
Michael: 4.29, 9.08, 13.49, 18.30
Lou: 4.42, 9.20, 14.12, 18.59
Steve: 4.41, 9.25, 14.28, 19.31
Luke: 5.01, 10.05, 15.25, 20.40
Anna: 5.30, 10.59, 16.10, 21.13
Tanya: 4.40, 10.52, 16.20, 21.30
Lauren: 5.30, 10.59, 16.30, 21.41
Sarah: 5.30, 11.03, 16.33, 21.55
Elaine: 5.30, 10.59, 16.44, 22.04
Adri-Anne: 5.35, 10.59, 16.47, 22.12
Michelle: 5.30, 11.04, 16.47 ,22.17
Katerina: 5.25, 10.59, 17.09, 22.53
Ellie: 5.30, 11.26, 17.40, 20.51 (7 laps)
Lisa: 4.43, 11.03, 17.27, 23.24
Tiff: 5.57, 10.55, 18, 23.38
Kristy: 5.42, 11.41, 17.50, 23.55
Mel, 5.42, 11.55, 18.22, 24.23
Michelle: 5.57, 11.55, 18.28, 24.32
Drew: 5.51, 12.13, 18.15, 25.10
Tammy: 6.41, one on/off

How did you go with negative splitting the session?
Let me know if there are any problems with times as some of my recording was lacking.
Compare your times with the last time trial: http://fitnance.blogspot.com/2010/06/2xu-run-group-time-trial-8-laps-170610.html#comments

2XU Run Group

16/9/2010 Botanic Gardens 3 x 4 laps 2XU Run
Name: Set 1: Set 2: Set 3
Lou: 7.10: 6.27: 6.02
Mark: 7.17: 7.04: 6.40
Ross: 7.19: 6.52: 6.30
Woody: 8.25: 7.35: 7.31
Tif: 8.25: 7.40: 7.35
Steve: 7.15: 6.43: 6.37
Adri-Anne: 8.25: 7.42: 7.28
Amanda: 8.25: 7.30: 8.23
Kristy: 8.30: 8.10: 8.08
Michelle: 8.35: 8.30: 8.32
Ky (3 laps) 7: 6.20: 5.49
Sandra (4,4,1) 11.05: 9.09: 1.49
Alison (4,4,1) 12.05: 9.13: 1.54
Kathy (4,4,1) 11.05: 9.11: 2.07
Alex (1 on 1 off)
Flick (photographer)
Drew (broken)

2XU Run Group. Time Trial: (8 Laps) 27/05/10

<
Musgrave Park Course (4.58km)
Time Trial Results. 27/5/10

Name 2 Lap 4 Lap 6 Lap 8 Lap
Lou: 4.48 ; 9.35 ; 14.21 ; 18.58
Mark: 4.53 ; 10.01 ; 15.17 ; 20.16
Tiffany: 5.40 ; 11.24 ; 17.06 ; 22.42
Adri-Anne: 5.48 ; 11.40 ; 17.32 ; 23.17
Kristy: 5.56 ; 12.08 ; 18.23 ; 24.36
Sandra: 7.09 ; 14.24 ; 21.31 ; 27.17
Kathy: 7.10 ; 14.26 ; 21.32 ; 27.51

Course

1. Palm Tree
2. Garbage Bin on Palm
3. Pine Tree
4. Tree Opposite Greek Club
5. Big Tree
6. Telegraph Pole
7. Big Pine Tree across Road
8. Castle

Well done everyone. Some great running.

2XU Pit Stop open on Weekends.

Come and Try the 2XU Pit Stop. Drop into the 2XU Performance Centre from 9am-noon every Saturday for FREE nutrition and hydration pre, post or during your work out.


The 2XU Pit Stops will offer electrolyte drinks, sports gels and bars courtesy of PowerBar plus a free gear-minding service – allowing athletes to leave their possessions in the Performance Centre while they train up a storm.



“We want to create local fitness hubs for our 2XU Performance Centre communities - a place where people can come on their own, with friends or fellow club members at the start, finish or mid-way through their Saturday morning training,” said Hunt.


Come and join the 2XU running group on Tuesday and Thursday mornings leaving the Grey Street Shop at 5.45am.

Gerschler Fartek

Gerschler Fartlek





Fitnance trainee, Chloe Parker pictured









Woldemar Gerschler of Germany was a pioneer of interval training in the 1930’s. His methods were based on heart rate recovery.

Gerschler Fartlek involves hard running for 30 seconds, followed by a 90 second recovery. A full set repeats this cycle five times, but each interval’s recovery period is reduced by 15 seconds, i.e. 30/90, 30/75, 30/60, 30/45, 30/30. Depending on fitness levels, these sets can be repeated 2 – 5 times, with 2 – 3 minutes active recovery between sets.

Run the 30 seconds efforts at your 3000m race pace, with an active jog or “float” in the recovery periods. Pace should remain the same throughout the set, while the intensity should increase thanks to the shortening recoveries.

Minimum, 10 minute warm-up and warm-down jog

Patrick Nispel: 2XU Fitnance Run Group Leader

Patrick Nispel: 2XU Fitnance Run Group Leader.

Personal Best Times:
- 1500m 3.51
- 3000m 8.34
- 5000m 14.37
- 10km Road 31.50
- 3000m Steeplechase 8.59

2009
- Queensland Champion 5000m and Mountain Running
- 5th Australian Championships 3000m Steeplechase
- 4th International Sydney Track Classic 3000m Steeplechase
- 12th Briggs Classic Hobart 5000m
- 4th Bridge to Brisbane 10km

2008
- Winner of 3000m Steeplechase at Zatopek Meeting in Melbourne in personal best of 8.59
- Queensland Team Representative at Australian Cross Country Championships in Geelong
- 13th Australian Championships 3000m Steeplechase
- 3rd Bridge to Brisbane 5km

2007
- 12th Bridge to Brisbane 12km

Before:
- 2x University Cross Country World Championships Representative: 2004 Turin (ITA), 2006 Algier (ALG)
- 2x European Cross Country Championship Representative: 1998 Ferrara (ITA), 1999 Velenje (SLO)
- 2x qualified for World Military Cross Country Championships
- 5x Representative Swiss Team at international matches in Athletics (3000m, 5000m, Steeplechase)
- 1997 Junior Swiss Champion Cross Country
- 15 medals at Swiss Championships
- Gymnastic for 5 years


2XU Group Runs leave the 2XU Shop, Grey St, Southbank at 5.45am every Tuesday and Thursday morning. Everyone is welcome!

5 tips for improving your run

5 tips for improving your run






• - include speed work in your weekly running program
• - include at least one long run once a week, and other moderately long recovery runs
• - work on core stability and strengthening your hips
• - include plenty of stretching every day
• - focus on running with good form.

The 2XU Fitnance Run Group leaves the Brisbane 2XU shop every Tuesday and Thursday morning at 6am.

Check out the Fitnance Website for other running related articles.
http://www.fitnance.com.au/index.php/articles/5-tips-for-improving-your-run/