10/03 - 23/03 Fortnightly Newsletter For Run Move Connect Members!

Good Afternoon RMC'ers,

What a huge week it has been for RMC! Last Saturday we saw Paige and Han represent RMC at the Cygnet women's wellness festival, a movement toward integrative healthcare, inclusivity, and the celebration of the wisdom and resilience of women everywhere. On Sunday, RMC had over 50 runners coming over the Tasman bridge in one of Tasmania's biggest fun runs, Run The Bridge (full recap below). We love showcasing what our amazing community is about at these sort of events, telling storeis and sharing expereinces which no doubt inspries others around us.

Please read on for all of our usual training segments + other bits and pieces!

Run the Bridge Recap

Sunday saw our most popular road race for the year come and go, and it sure did not disappoint! All of our RMC squad embraced the tough climbs of Rosny Hill and the Tasman Bridge, not letting them get in the way of some top performances! We had 16 PB’s along with 8 debuts in their respective distances!

One of the things that stood out to me most once again was our members celebrating their teammates’ success just as much as—if not more than—their own This is what makes RMC what it is, a tight knight team culture that makes this sport so much more fun and fulfilling to be part of.

Special mentions:

I wish I could give all of our members a shout out on there performances from the weekend, but we don't have enough room in this newsletter for that. So, in no particular order, these are 3 of the great moments from Sundays run.

Esther Shilling debuts in the 10km! Esther has been with RMC since September 2023. At the start of this year, Esther made the commitment to train and participate in some longer events. Given the tough hill climbs of Run The Brridge, it's not an event that would normally be on the top of many runners list to debut in a 10km. Esther's new found love for running is evident in the way she's applied herself to training which has resulted in an awesome performance in her very first 10km! Well done Esther, we can't wait to see which long event you choose to do next!

Darcy Callaghan breaks 20 min the 5km! After close to 3 years of RMC training, Darcy started off as one of our very first youth members as a 11 year old training with mum and dad! Over the years, Darcy has progressed (and grown!) through the ranks. Darcy has been super consistent with his strength and running sessions, culminating into Sundays fantastic result. Darcy throws everything on the line when he races, he's had a number of attempts at running under 20 minutes for the 5km and fallen short. On Sunday, he attacked the race as he always does, and came out with a result of 19:58! A result that should be admired for all the had work that has gone into it, well done Darcey!

Jayde Penwright debuts in the 5km! Jayde has been an RMC member since June 2023 and on Sunday, ran her very first 5km fun run with RMC. Similar to Esther, Jayde has made a commitment in 2025 to put herself out of her comfort zone whilst still prioritising enjoying the simple act of movement! The joy, fulfilment, and sense of accomplishment was evident for Jayde on Sunday. We couldn't be prouder and can't wait to see what the remainder of the running year holds for Jayde (did someone say, Point to Pinnacle?!?!?!)

Next up, we look forward to the Hobart Airport Marathon Festival on the 6th of April!

New Class Additions

On Wednesday and Friday mornings, we will be adding a 10am strength session.

Thursday 5:30pm Pilates sessions are now recovery sessions for those wanting to improve their flexibility and mobility and it is nice way to move your body without increasing load.

Did you know.....

All of our Run Move Connect members receive a 12.5% DISCOUNT on all shoes from The Running Edge. correct footwear is super important for running and strength training, offering support, stability, and cushioning to prevent injury. Running shoes absorb impact, while strength training shoes provide a stable base. The right footwear boosts performance, comfort, and safety.

 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 and they will be sure to look after you!

TIMETABLE

Please book via our booking portal.

CLICK HERE TO DOWNLOAD THE APP

Strength Session Details for upcoming fortnight.

Week starting 10.03.2025

Strength Class Focus: Freestyle

This week is full of fun in the gym with the addition of new exercises or ones we have not seen in a little while. Let's experience new movement patterns and the use of new equipment.

A little reminder to listen to your body and understand how to correct technique to improve strength and balance. In the gym it is about empowering yourself, caring for your body and mind and knowing when to pull back.

Week starting 17.03.2025

Strength Class Focus: Strength

Back to the basics this week with a pure strength load. Be confident to increase the load and enjoy the recovery stations between. Remember that these recovery stations will allow your body to rest and reset for the next exercises.

If you are unsure what to lift, please reach out to the instructors and they will support you. We absolutely know your capabilities and what your able to achieve- believe in yourself.

Pilates Session Details for upcoming fortnight.

Week beginning 10.03.2025

‘STRENGTH & MOBILITY’

Put your strength to the test this week as classes will incorporate repetitive exercises with resistance to engage your slow-twitch muscle fibres to build strength and improve muscle tone. Challenging your mobility is important for joint health, flexibility and is supportive to posture and balance.

Week beginning 17/3

‘FULL ROTATION’

Rotational exercises are important because they help you move more efficiently and safely, and can reduce the risk of injury.

In Pilates, rotation is a very important aspect within our practice as it creates an awareness of the deep muscles that hug and support the spine, creating strength and flexibility. To promote and build a healthy range of rotation within the body, the spine must be guided through flexion, extension, lateral flexion and rotation movement patterns.

Running Session Details

for upcoming fortnight.

Tuesday 11th of March Session details:

2 x 3 min, 90s recovery between

2 min recovery

3 x 2 min, 75s recovery between

2 min recovery

4 x 60s, 60s recovery between

Volume: 16 min run + 11 min recovery = 27 min total

Make it harder:

Slow jog between all reps (still walk between sets)

Aim: 10k-5k specific session, working on changing gears and running at faster paces. Extra recovery between sets allowing us to maintain quality.

Thursday 13th of March Session details:

8 x 2 min reps, 90s recovery between

OR

4 x 5:30 min reps, 90s recovery between

Volume: 16 / 22 min run + 10:30 / 4:30 recovery = 26:30 total

Aim: lighter session in our intensity today after a faster one Tuesday. Find your rhythm and stick in that "comfortably hard" zone for as long as achievable.

Tuesday of 18th of March Session Details:

2 sets of:

1 x 3 min, 90s recovery

3 x 60s efforts, 60s recovery between. (extra 30s after 3rd 60s rep)

Then into:

4 x 30s efforts, 30s recovery between

Volume: 14 min run + 12 min recovery = 26 min total

Make it harder: Slow jog between all reps

Make it easier: Pull back intensity slightly, skip 2nd 60s of each set.

Thursday 20th of March session details:

6 min, 2 min recovery

4 min, 90s recovery

2 min, 75s recovery

4 x 90s, 60s recovery

Volume: 18 min run + 7:45 min recovery = 25:45 total

Make it harder: Slow jog all recoveries

Make it easier: reduce rep length by 1 min on all

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

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.

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

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.

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