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Jump2it Running Club

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22.01.2022 Hi Team, Weekend class agenda: 6am & 7am weight sessions with Dale ... Lots of the running group are competing in the Brisbane marathon festival on Sunday. Best of luck to you all!!! Enjoy your experience, have fun!! If anyone wants to meet at studio at 5.30am for run then meet outside studio. I will be at studio at 5.30am sharp to advise you of where to run. 6km for beginners / 8-10km for intermediate and 12-14km for advanced. See you all tomorrow team ready to run like the wind and hustle for that muscle Regards Dale Warrander

21.01.2022 Hi Runners: Training for this coming week: Monday or Tuesday: ... 5-6km easy run for beginners -12km easy run for intermediate or advanced on the flat Wednesday or Thursday: 5-7km for beginners and 10-12km for advanced runners, steady run over some undulating hills Saturday or Sunday: Long run leaving caffeine coffee shop on Saturday morning at 5am. 7-10km for beginners 14-20km for advanced Coffee and Chitta Chatta afterwards. Enjoy your week!! Make sure you spend time stretching after each run and use your foam rollers to get into those pressure points eg: ITB, Quads, Hamstrings, Lower back, Glutes etc. Regards Dale Warrander

21.01.2022 Hi runners, Hope you had a great weekend! This weeks training:... Monday or Tuesday: 5-6km for beginners (run to how you feel) 10-12km for intermediate/advanced level Wednesday or Thursday: Beginners: 5-6km at 90% effort. Goal is to push yourself harder than normal on this run. Flat terrain! Intermediate/advanced: 10km at 90-95% effort. Time your run and push yourself harder than normal. Saturday or Sunday: (studio@ 5am) Beginners: 8km for beginners over a few hills (8km loop we have leaving from studio) Intermediate/advanced level: 14-18km over hilly course from studio. I will give description of course for the weekend. Happy running everyone Dale

20.01.2022 Hi Jump2it runners, I will get you all to run from caffeine coffee shop on Saturday morning 5am. 6-8km for beginners... 8-12km for intermediate 12-18km for advanced. Work together as a team, try not to leave anyone isolated. I will post the three runs for next week this weekend. I have given you a week of what you want to do after lots of you did brisbane marathon festival last weekend. Enjoy yourself on Saturday have a catch up, coffee and chat afterwards and lots of positive smiles and laughs! Regards Dale Warrander Please post a picture for me of you guys!

19.01.2022 Hi Runners, So sorry for delayed weekly schedule: busy day yesterday being Father’s Day and kids sport etc etc. Hope you all had a fantastic weekend and ready to rock another great week of training!!... Schedule: Monday or Tuesday: Easy option: 6km flat running at an easy pace on flat Hard option: 10-12km flat running at an easy pace Wednesday or Thursday: Easy option: 7-8km undulating course. Incorporate a few steady hills for strength in the legs. Hard option: 12-14km undulating course. Incorporate a few steady hills to building strength and speed in legs. Work the up hills slightly harder than normal. Saturday or Sunday: (long run) Easy option: 8-10km flat running at a steady controlled pace. Slightly faster than an easy run! Hard option: 14-21km flat running at a steady controlled pace. Averaging 10-15 secs per km faster than normal easier pace. Try and stick to the foundation of program to maintain a good level of running! Try not to avoid hills as this type of running is one of the best types of running for you! Happy running team Dale

19.01.2022 Thanks everyone who ranthis morning in tour de helensvale! Thanks Janet for the headlight! We needed that through those scary woods Well to all you guys! It was a lovely morning for it!! Have a great weekend

18.01.2022 Hi Everyone, CLASSES FOR THIS WEEKEND: Saturday 17th November:... 5am small group running from LOCA Cafe and carwash, crescent road, hope island. 6am studio session 7am studio session Sunday 18th November: 7.30am studio session

18.01.2022 Hi Runners, There are a few of you running at the Brisbane marathon festival next weekend so this coming weeks training will be doing a mini taper for that. For everyone else:... 3 runs for this coming week. Saturday: longest run (6-8km for beginners/- 12-16km for all others running) (studio) Monday: 6-12km flat run Wednesday: 8-12km running over hillier course. (Incorporate at least 6 decent hills in run) (studio) I will have course up on a board in studio Good luck to all running at Brisbane marathon festival on weekend! Happy running Dale Warrander

16.01.2022 Weekend Classes: Saturday 20th October 5am: Run from caffeine coffee shop 8 bayview street, runaway bay ... 6am: Weights session with Dale Warrander 7am: Weights session with Kathryn Cox See you all tomorrow everyone for an awesome session Dale

16.01.2022 Hi Everyone, I'm just messaging everyone to say running group leaving jump2it studio at 5am. Starting to warm up a bit now so earlier time prob more appropriate. I'm also going to release a new programme for everyone for 2019 season in early January targeted at peaking for gold coast marathon weekend. For now it's all about staying conditioned, fit, healthy and injury free. Make sure if anyone has got other running arrangements tomorrow to put post up here otherwise at studi...o at 5am. Happy running team. Regards Dale

15.01.2022 Saturday 23rd March: (caffeine coffee shop 8 Bayview street, runaway bay) 5.7km runners: 6km 10km runners: 8-9km 1/2 marathoners: 12-15km Marathoners: 30km (plenty of fluids, energy) ... 15 minutes Salt water walk/stretches/roller work. Coffee and team meeting afterwards Have a great run in the morning team. Post a photo of you guys!

15.01.2022 Hi everyone Now the restrictions are being lifted our Saturday morning runs are starting to get back to normal again. This Saturday we are running from Loca cafe 52 Crescent Ave hope Island.... We have a group leaving at 5am and another at 5:30am. If you require more information please feel free to contact me on 0432730825 happy running all. Ian Brown

15.01.2022 Congratulations to everyone who ran the Brisbane marathon festival this morning you should all be proud of your efforts and most importantly had fun! Congratulations Dale

13.01.2022 Awesome run this morning by everyone, a couple of pbs done and dusted and awesome company

13.01.2022 Hi Runners, First squad run tomorrow morning at Tuesday 29th January at 5am sharp from Jump2it studio with Dale (108 Helensvale road) $5 cash for non members. Paid before start of each run. Look forward to seeing you runners there. ... Happy running Dale Warrander

11.01.2022 Hi Everyone, Hope you all enjoyed your Saturday run on a beautiful Gold Coast morning This coming week.... Monday or Tuesday: (studio) 5am 8km easy run plus 6 x 400m on flat toward IGA @ 85-90% effort (60secs walk/very easy jog recovery between each repetition) walk and stretch after last repetition (very important) Wednesday or Thursday: 6-12km incorporating some rolling hills (hills are great for leg strength and speed and glute activation. (Work the up hills slightly harder and back off pace down the hill to avoid impact/pressure on knees & hips Saturday: Longer run from Eat+ cafe in helensvale next to helensvale tavern at 5am. 6-18km. Tour de helensvale. I will be running with you all. Sunday rest. Happy running everyone. Regards Dale Warrander

11.01.2022 Weekend classes: 5am running group with Dale (studio) 6am studio session with dale ... 7am studio session with Kathryn If you havent reached your quota of sessions for the week then set your alarm and get your butts out of bed and feel good for the day. Nothing going to change until you change. See you peeps tomorrow morning!

11.01.2022 Hi Everyone, Tomorrow’s training schedule: Hilly run:... 5am: Option.1: 8km (Along discovery drive, lindfield road - past library onto discovery and back to studio) Option.2: 14-15km (along discovery drive, around the circumference of Westfield shopping centre, up to the cross roads at top of hill then down entertainment drive, over the overpass bridge along path to Lindfield road, turn left onto Lindfield, left onto Dalby court, right onto highvale, pass the water tower, down Tamworth road onto discovery drive and back to studio. I won’t be running with you tomorrow because of challengers beginning there journey. But I have put a course description for you all. Have a great run and I will see you all afterwards. 6am weights session with Kathryn Cox 7am weights session with Dale Warrander 8.30am-10.30am: anytime between this timeframe to get your photos and bioscan done for all challengers beginning challenge. See you all tomorrow team! Yours in health Dale Warrander

09.01.2022 Hi Jump2it runners and gym goers, Run from studio tomorrow morning Saturday 22nd September @ 5.30am... 6-10km for beginners level 12-18km for intermediate/advanced level Flat course. Also 6am weights workout with Kathryn 7am weights workout with Dale Warrander See everyone tomorrow. Yours in health Dale

08.01.2022 Hi All Runners, Tuesday 29th January is our official first Jump2it group training session with me (Dale) 5am sharp from the studio. I will be training you every Tuesday morning and every second Saturday on your longer runs. Running programmes based around Gold Coast marathon festival will be released to members on Tuesday 29th Jan. ... Tuesday morning run session with me will be $5 per run per person. You can pay a 10 block session for $50 Or just pay every Tuesday morning. This program is for beginners level to the faster runners. Look forward to working with you all!!! Dale Warrander

07.01.2022 Gold Coast Marathon Festival Results: 10km: Saturday Tyneal Te Ngaio 59.19 Karina Graham 59.19 both ran together ... Also mention to Virginia Cleary who ran with her son 58.59 1/2 Marathon: Sunday David Sexton 1.42.54 Kylie Matons 1.48.44 David Pettigrew 1.50.42 Bec Akers 1.51.30 Karina Graham 1.51.30 (ran together) Heather Windle 1.57.25 Jodie Hughes 2.02.17 Michelle Janis 2.02.17 (ran together) Diane Gow 2.18.58 Also mention to Karen Parsons 2.02.08 Ian Brown 2.02.08 (ran together) Marathon: Brett Hayes 3.51.42 backing up after his massive Cairns Ironman result from three weeks ago. (Great effort!) Mark Smith 3.38.34 Mark De Winnaar 3.43.45 Note: Emma Atkins had an accident while walking to start line and twisted her ankle which lead to a hospital visit and major damage to ankle region. Very bad luck....but make a speedy recovery Emma. If there is anyone I missed please inform me. Great work to everyone! You should be all very proud of yourselves! All the training, hard work and early morning runs in the wet pay off. Rest up, recover and enjoy some good food and a drink or two. Well done!

07.01.2022 Hi all Jump2it runners North GC running club would like to invite you to join us this Saturday morning for a run, we are starting at 5:30am and leaving from car Park MacArthur parade main beach ( near toilets- opposite South port SLS club) We are doing a run that will go the same way as Parkrun and incorporating a trail plus ocean views, options of 6/12/16k and up. It would be great to catch up with friends with a coffee afterwards at the SLS cafe at the pavilion. Ian

06.01.2022 Hi Challengers, Classes this weekend are as follows: 5.30am: running group leaving from studio.... 6-8km for beginners flat surface 8-12km for Intermediate level runner 12-18km for advanced runners both flat surfaces. (If pouring down with rain there will be no running on) 6am: Weights with Kathryn Cox 7am: Weights with Dale Warrander Have a great weekend everyone! Remember to behave and do the right things!! Prep for next week! Three left of challenge! Some fantastic results so far so congratulations to those people who have worked there butts off! Keep up the great work! Some of you need to kick your butts into another gear if you want results!!! Only the hard working and commitment will achieve this! You can do it.....but it won’t happen by not showing up to studio or being naughty with your eating! See you all tomorrow team! Make it happen Yours in health Dale Warrander

06.01.2022 5km Timetrial tomorrow everyone at 5am from jump2it studio. See you all there

05.01.2022 A few snap shots of 5km TT this morning. Well done team

04.01.2022 Running squad run next Tuesday morning 29th January at 5am with Dale from studio. Programmes for Gold Coast Marathon will be released. $5 for non weekly paying members, ie: people on concessions cards pay $5 cash per squad run. ... It will be fun! Dale

04.01.2022 Hi Challengers, Classes for Saturday 10th November 5am: Running group leaving from studio... 6-8km for beginners 10-16km for advanced 6am: Weights class with Kathryn Cox 7am: Weights class with Dale Warrander See you all tomorrow. Regards Dale

04.01.2022 Hi Jump2it Runners, From the Monday 28th January 2019, I will be putting weekly training schedule up for all off you who are running any event at the Gold Coast Marathon on the first weekend of July. This will be available to all running club members. I will have a message page with weekly training schedule and we will have three organized group runs where you will all meet and do that particular session on your training schedule. ... This programme will be only available to you designed by myself (Dale Warrander - ex Olympic marathon representative at 2004 Athens Olympic Games) Stayed tuned and get your running shoes ready for a big 2019. Until then, stay fit, keep your running fitness up and get excited. Look forward to seeing you at our first training session on Tuesday morning 29th January at 5am from the studio. It's going to be epic. Dale Warrander

03.01.2022 Hi team, Just a change in venue tomorrow morning! We will run from studio instead of eat+ cafe at 5am.... Same course but leave from studio. Make sure everyone knows that you can think off. See you in the morning team! Regards Dale Warrander

03.01.2022 Hi Runners, Everyone will be running from caffeine coffee shop, 8 Bayview Road, runaway bay on Saturday morning at 5.30am. I unfortunately can’t make it as Kathryn is in Toowoomba for weekend and I have to cover 6am class aswell as 7am class. ... 6-10km for beginners level 14-21km for intermediate/advanced level Enjoy your run and hopefully I can get out with you all the following week from the studio. Yours in health Dale

02.01.2022 Hi Team, Training for this week: Monday or Tuesday:... 6-7km for beginners on the flat 10-12km for intermediate/advanced on flat Wednesday or Thursday: 6-8km loop with some hills! Work the up hills harder than normal and ease off on the down hills. 12km Loop with some hills. Work the up hills harder than normal Saturday or Sunday: Run with North Gold Coast running club (Ian and Virginia, leaving from car Park MacArthur parade main beach ( near toilets- opposite South port SLS club) main beach 5.30am Saturday 15th sep) Or 5.30am studio for people who have to work or shoot of earlier after run. 8-10km beginners 14-20km intermediate/advanced. I will advise course from studio on Friday for all leaving from studio. Happy running team Dale Warrander

02.01.2022 Hi just informing everyone that the Jump2it running club no longer exists. We are a separate club now so if anyone is interested please look up North Gold Coast running club on Facebook and like us. Or if you have any questions please contact me on 0432730825. Regards Ian Brown

01.01.2022 Hi Challengers, Classes for this weekend. Saturday 15th September: (Running group)... 5.30am - leaving from car Park MacArthur parade main beach ( near toilets- opposite South port SLS club) with North Gold Coast Running Club with Ian Brown if you can’t make that destination 5.30am from studio. Please message me if you are doing run from studio. 6 and 7am studio sessions with Kathryn Cox Sunday 16th September: 7am session with Dale Warrander Challengers make sure you make the opportunity to make at least one of these sessions over the week. Keep the great work going that you are all showing right now Everyone is smashing it Don’t get complacent! You are only as good as the previous week!