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This week – Tuesday 6th August 2013

posted 12 Aug 2013, 05:00 by Monash Running
Hi all,

After a fairly threatening day we enjoyed pretty reasonable conditions for running, so we stuck to the planned session on the grass.

On these sorts of nights the ground soon gets a bit rough with lots of feet pounding the circuit – so some care is needed.

After the usual warm up – supposed to be 15 minutes but shorter for some (please try to do a full 15 min) - we were back to our popular session of 8 x 60sec efforts (60 sec jog/float recovery after each) followed by 4 x 30 sec efforts (30 sec recovery). This is really quite a valuable session – and the softer surface did tell a little more on the legs. But you all survived – and managed the warm down.

I would like to see us return to doing 4/5 ‘run throughs’ at the end of the warm down – I will explain next Tuesday.

Congrats to all who made it along last night – 77 of us !! A fantastic attendance of a fairly ordinary night. I can see a new attendance record not far off !

My special thanks to those of you who were again thoughtful enough to send your apologies, this demonstrates a great commitment to the group. In this weather you’ll get there early if you want a spot in the warmth of the change/meeting room before we set out.

We had 7 more join us this week – including Josie Carberry after a very long absence. Other ‘newies’ were Jasper Goh, Wong Tze, Johanna Bruinstroop, Stephanie Yap, Katrina Cornish, & Frederico Calhabeu . Welcome all of you to our great squad – we really hope each of you enjoyed the experience – and will return.

And thanks again to Sonia O’Sullivan for joining us & she will continue to do so if/when she can make it. Sonia – a multiple World Champion, Olympic Silver Medallist (Sydney 2000 - 5000m), & current world record holder- is keen to help any of you who might have questions. Don’t hesitate to take advantage of her great experience & knowledge.

Len Johnson is currently in St Petersburg en route to the World Athletics Championships in Moscow, half his luck !

Would you all please make a special effort to mark off/highlight your name on my attendance list each week as that’s the only way I have of keeping track of attendance numbers.

Thanks as well to those of you who do me the courtesy of advising if you can’t make it – this demonstrates more than just a casual commitment to Run Monash.

Time Trials

TT number 4 will held in early September – probably on Tuesday 10th. Not that far off now – less than 7 weeks to do enough to see a big improvement on your previous time.

· Results from the first 3 Time Trials are on our website.

As usual we will be in action on Tuesday evening next week, 13th August – ready to - run at 6pm SHARP

· In 2013, as usual, we’re located at the Baseball field, & using the pavilion over there. Access by car is quite good & parking is very handy - enter from Ring Road East & go around to the Baseball field along the road around the back (Wellington Rd end) of Oval 1. You can park at the rear of the pavilion if space – or on the dirt road above if you like

Saturday Morning Hill Session at Jells Park

Sorry – but our Hill Session WILL NOT go ahead next Saturday morning (10th August) as many of us, including me, are involved in Cross Country races at Lardner’s Park, Warragul that same day.

But we will be back in action on Saturday week – 17th August for sure.

Monash Uni ‘Respectful Communities Initiative’

If you have concerns about your own safety – or the safety of others – contact the Monash University Safer Communities Unit – 9905 1599 or email

Our Name

Officially we are the ‘Monash University Running Group’ – but in normal conversation referred to as ‘Run Monash’.

Running Group Waiver Form – A message from Monash Sport.

All participants of the Running Group are required by the University to complete a waiver form. This form has a number of purposes. It firstly acts as a waiver to advise participants of the potential risks involved in the activity. It will also provide Monash Sport with valuable statistics in regards to who (student/staff/alumni/community) is participating in this activity. The University is requesting information on who is participating in all of Monash Sport's programs so this will assist Monash Sport in their reporting back to the University about student, staff and alumni usage. The form also provides an emergency contact point should anything happen. Hopefully we never need to use this information though!

If you haven't completed a form already, please click on the link below to download a form, complete it and bring it to the next session and give it to me /TV.

I will have spare blank forms with me of a Tuesday evening. Thanks to the great many of you who have completed & returned forms to me already.

News from Monash Sport

Small Group Training

Monash Sport's Small Group Training programs are the bridge between personal training and Group Fitness. The sessions are run in a fun and social manner and are kept small enough to ensure that each team member gets the attention that they deserve. If you are looking to mix up your current exercise program or take your fitness to the next level, ENERGISE is the Small Group Training program for you. Small Group Training sessions start up many times throughout the year, with each program running twice a week over six weeks.

See here; for more details.

Group Fitness - Semester 2 Timetable

Our new Semester 2 Group Fitness timetable is now up and running!

This timetable sees the introduction of our new Wind Trainer class, available at Peninsula campus, simulate various types of wind conditions in an indoor environment. Workouts range from pyramid workouts to strength and endurance workouts. Users should bring their own bike and a wind trainer resistance. A cycle bike can be used for those without this equipment.

The Clayton timetable is introducing an additional class on the weekend, meaning that there is now over 50 classes available at Clayton throughout the week. The Semester 2 timetable can be viewed here;

Sport at Monash Guide 2013

The 2013 guides are now available from the Information Counter in the Sport building – and I have a few spare copies available for collection of a Tuesday evening – get yourself one. We get a small mention on page 3.

Monash Tuesday Night Running Group Facebook

This is the link to the Running Group Facebook page;

if you “Like” this page then you will be part of the group, you can also add friends to this page who might like the group.

We will continue to put up messages, pictures and video for everyone to see on this page and if you have liked us you’ll be notified.

Amy Pollock-Hall is our facebook guru – speak to Amy, Chris, or myself if any questions.

Our Website ‘Monash University Running Squad’

Thanks heaps to Michelle Furniss for her continuing great work in maintaining & updating our website – well worth a visit.

Training Diaries

I hope lots of you now keep a running diary – I have a few available for those who are keen – just ask.

Our Mailing List

If you are still on our mailing list – but no longer interested or involved in the Running Squad – please let me know by return email so I can remove you from our circulation.



(Trevor Vincent)

Monash Clayton Running Squad (Run Monash)

0407922597 / 03 98024690

7th August 2013