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This week – Tuesday 9th July 2013

posted 19 Jul 2013, 03:54 by Monash Running
Hi All

As usual we will be in action on Tuesday evening next week, 16th July – 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


This week – Tuesday 9th July 2013

On another terrific night for running we did the old favourite – ‘Mona Fartlek’. This session consists of 2 x 90sec efforts (90 sec recovery after each), 4 x 60 sec (60 sec recovery), 4 x 30 sec (30 sec recovery) & 4 x 15 sec (15 sec recovery) – with of course the mandatory warm up & warm down. I was really pleased to see you all handle it so intelligently – and not use it as an opportunity to race others. The main aim should be to do the efforts strongly – yet within your current level of fitness, and to jog/float the recovery – so you can handle the warm down well – and be ideally ready for a comfortable run the next day.

Great to have Dan back with us – after twisting his ankle last week – sporting a nice ankle bruise – but all good.

We had big numbers again this week with 62 in attendance – another very pleasing turn out, especially considering time of year (cold !), Uni break etc.

We had 4 more join us this week – Fruzsina Fenyes , Edward Adi Pranato, Lachlan Preston, & Amith Thirumalai - great to have all of you with us.

And it was really nice to welcome a few of our ‘missing’ brigade back – Isie, Prasad, & Li

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 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

At this stage I propose that TT number 4 be held in early September – maybe on Tuesday 10th.

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


Saturday Morning Hill Session at Jells Park

Our usual weekly Hill session will be on Saturday next, 13th July 2013 at Jells Park, & I’ll be there. 

We’ll meet at the usual spot, ready to run, at 8.30am SHARP (please try to be on time) - out the front of the cafe – ‘Madeline’s’. Enter Jells Park from the entrance in Waverley Rd extension – opposite the Glen Waverley Golf Course.

Another great roll up last Saturday – and a warm welcome to Sarah & Briony who joined us for the first time

See you on all again next Saturday morning!


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 safercommunity@monash.edu


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.
http://www.monash.edu.au/sport/assets/docs/running-group-participant-waiver.pdf

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; http://www.monash.edu.au/sport/health-fitness/programs/small-group-training.html for more details.


Social Sport

Our Social Sport competitions are a great way to keep active and have fun while studying or working at Monash. The sports played vary from campus to campus, but can include indoor soccer, netball, basketball and badminton. Our competitions foster a social environment with grades suited to beginners and more competitive teams alike. Semester 2 registrations are now open closing Tuesday August 6.

See here : http://www.monash.edu.au/sport/competitions-events/social-sport/


Group Fitness - Semester 2 Timetable!

We will be launching the Semester 2 Group Fitness timetable on Monday 22 July! 

This timetable sees the introduction of our new class Wind Trainer. Wind trainer classes, 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 previewed here; http://monash.edu.au/sport/health-fitness/group-fitness/timetable-preview.html


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; https://www.facebook.com/groups/runmonash/

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.

Must say I liked Amy’s call on Facebook this week

Amy Pollock

Hey guys, does anyone have any good pump-up running songs? I find Bangarang does a pretty good job, but I'm looking for some new songs, can anyone held out?

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


Our Website ‘Monash University Running Squad’

http://www.runmonash.info

Thanks heaps to Michelle Ong 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.

· I am progressively removing from our mailing list quite a number who I have not heard from for ages – so if you’re in that boat – and want to stay on our mailing list – please get back to me quickly


Cheers

TV

(Trevor Vincent)



Monash Clayton Running Squad (Run Monash)

0407922597 / 03 98024690



10th July 2013
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