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Rejoov Runners

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25.01.2022 Vote for our local hero, Sophie Smith of Running for Premature Babies, all you need to do is add name and email . Take a look, so many legends https://www.westfield.com.au//11xpajUtBV/local-heroes-2020

24.01.2022 Super foggy start to the long run, exploring new routes (16/20/25/30/40k options thanks route master Bipro) from Kyeemagh Cooks carpark out & back along Cooks River & also parts of Brighton Le Sands. Cool lil wooden bridges, golf courses, big vege patches, lots of chatter & trying various nutrition. The sun came out for post run milk shakes, bacon & egg rolls and dip in the ocean. Lovely Winters day. Happy birthday Grant!! #longrun #wintermagic #fog #rejoovrunners #kyeemaghreserve #cooksriver #brightonlesands

24.01.2022 Fantastic morning coastal classic training, Otford to Bundeena, with lots of debuts & we spotted whales. Tasty breakfast post run at @driftwoodbundeena. Hopefully the event will go ahead 5th Sept, quite a few of us have signed up. Thanks so much Zac Smith chief of logistics and Sammie Feeley support, & all the drivers. Putting into practice @lisa_wholelifenutrition tips too. #trailrunning #coastalclassic #royalnationalpark #rejoovrunners #nutrition #wholelifenutrition #tailwindnutrition #hokaoneoneaustralia

24.01.2022 Fantastic running including lots of pbs at Rejoovs City 10k time trial (top 4 men Grant C 37.05, Sam C 37.27, Heath 37.34 Pb & John 37.54 Pb, top 4 women @m_borthwick 38.05, Mickey 38.43 Pb, @greta_truscott 39.40 & @harriet_beavis 40.14 Pb) and rejoovers at the @deltarunningproject Nepean 10k time trial @runnerchristruscott 32.59, @charlmjvr 34.23 Pb, @rosycooper27 35.46 Pb & Paul 38.45 Pb). #sydney #runners #rejoovrunners #10ktimetrial

24.01.2022 Brilliant SATURDAY blue sky morning, terrific turn out everyone waves one and two, of packs of 20 at different start times . Great to see more peeps out for the long runs lets keep this momentum growing . The new centennial to the bay run loop was about 25.5k, plus variations to city & back . Long runs today ranging from 7k to 42k. And a few in the Blue Mts too. Remember to have pre long run water & brekkie, and take some gels / fuel with you . Some pre-run drills, plus post run stretching & ball rolling & good protein nutrition. #happyrunning #teamwork #longruns #rejoovrunners #runners

24.01.2022 Amazing night at the track interclub 5k/10k time trial, the first one back since March. It had been stormy weather so we werent expecting many, but weather improved and was a bigger turn out than expected. Everyone warmed up well, good social distancing, quick briefing & paid our respects to the late Steve Garamy. Most did the 5k so werent on the track for long (many under 20minutes and everyone except a few 10k ers done under 30mins), runners spread out, record of attendan...ce, cool down and home. Thanks @patmacyep @imovephysiotherapy for fabulous drills and @rejoovrunners & @nicksrunclub for hosting. Thanks @athleticsnsw / @run_nsw for the clock. There will be pre-registration for the next TT and waves according to target time ~Thursday 13th August 6.20pm 5k <20mins. 6.45 5k >20mins / 10k. This is a fun, casual, training time trial for all levels & track etiquette. It can be cancelled last minute pending restrictions. Join in the Aths NSW XC events and track at Bankstown 26th July. #supportingtrackrunners #runningcommunity #healthandfitness #covidsafe #runhappy #runnershigh #runhard See more

24.01.2022 Long runs in the middle of the night finishing after 1am. Looking bright eyed & bushy tailed. Not only a fun challenge but good practice for those ultras that continue all hours, trialing sleep patterns, foods, the body & mind to run when melatonin levels are high and the body clock wants to sleep. #ultratraining #rejoovrunners #wholelifenutrition #midnightrunners

23.01.2022 Post Saturday sesh coffee at Sugar Loaf after the Rejoov Rose Bay Golf Course segment sesh. Love this loop. Some smashing runs! Drizzly start, but lots out running, walking & playing golf. #strava #segment #runners #coffee #sugarloaf #rejoovrunners @jennawald1 Keely Hutton

23.01.2022 Beautiful in Clovelly for the kids swim run session. Sand running, racing in and out off the beach, swimming zig zags of the channel and swim run laps. We love it!! Coaches @annasusana & @greta_truscott Thanks @carolinnimrichyoga for the pics #swimrun

23.01.2022 Who knows if c2s will be on in October, but todays Saturday session on the course, really lifting the fitness for other upcoming time trials and events . Heart break hills tempo out 4-5k & back negative split 4-5k, from Sugar & Spoon cafe, Lyne park, working the mental and physical . Nice blue sky & sun for us and at Sugar & Spoon. #c2s #citytosurf #beatyesterday #runhard #runnershigh

23.01.2022 Tuesday session vibes . Awesome, crisp winter sessions this morning, figure 8 6k fartlek with Lisas crew, Willow Pond fartlek with Lesleys team, and ascending 100s fartlek with Chris pack. Welcome newbies Lily Logan & twins Grace & Ruby Harrison . Coach Greta had a great time giving out new Winter gear today #toasty #rejoovrunners #runhard #runningfun #healthylifestyle #runnershigh

22.01.2022 We love seeing kids run . We have junior group running sessions for ages 8 - 13 on Thursdays 4.15-5pm. Sessions are split up into various packs and focus on fitness, fun, speed, cross country & confidence. Parents can join in too. #rejoovrunners #kidsrunning #juniorrunning #runningqueenspark #runningcentennialpark

22.01.2022 Following start waves 1 & 2, loved seeing the action & camaraderie at Rejoov Centennial half / marathon inspired by Chris & Endas Boston virtual marathon. Congrats marathoners & half marathoners, including virtual success by Chris 2.48, Enda 2.54 & Neil P taking out the day 2.46, debut marathon by Ian Gabriel 3.03, EPIC pbs for Rosy 2.58, Heath 2.58, Graham 3.09 & pbs in the half John Clarke 84.30, Yury 87.00, & Ian Ong 1.32 plus many more results . There are some sore bods out there right now!! Thanks everyone for support, jumping in for some runs, pacing, cheering and to our fabulous volunteers & covid safety officers Susan, Cathy and team. #bostonmarathon #virtualmarathon #marathonrunners #halfmarathoners #runnerscommunity #rejoovrunners #hokaoneone #icg #runnershigh #getoutandrun

21.01.2022 When Winter blues are a good thing #oceanswimming #winterswimming #rejoovstingrays #blue #gold #coogeebeach @lisa_wholelifenutrition @annasusana

21.01.2022 Augusts Winter training finishing off strong . Pics from Tuesdays extended Mona-Fartlek session. Thursday also an upbeat, awesome vibe session 800s & 400s on Federation Way footpath. So many top spots to train. #runners #runnerscommunity #rejoovrunners #runstrong #runnershigh

20.01.2022 Thursday’s sunny intervals 8 x 600s, 800s or 1ks off 5mins including rest. Tuesday’s warm up by the forest followed by fartlek 4-8k of 2min on, 1min float jog. Awesome week so far, get your long runs in this weekend #rejoovrunners #speedwork #longruns #fitnessmotivation #runspo #hokaoneoneau #icg #tailwindnutritionaustralia

20.01.2022 We love hills!! If you hate hills, tell yourself you love them and switch the mindset Here’s last Tuesday session doing long hill steady, short hill sprint for 20-40mins pending on level. Plus a good warm up & cool down. Total 1hr+

20.01.2022 Brilliant @maxadventureau 3 Bridges mara / half /9k yesterday we had a ball at our first official event since Feb Sun Run / March Orange festival. 26 of us groovers, lots of fantastic runs including podiums & pbs on a fabulous accurate course including lovely flat sections, stairs, small hills and a muddy, grass start & finish. Shout out to Rosy Cooper winning the marathon, Josh Arthur won the half and Tony Wilson won the 9k!! #maximumadventure #runningevent #tailwindnutritionaustralia #rejoovrunners

20.01.2022 3 social run routes on the weekend, various distances & paces to suit everyone: flat city loops, hilly Rose Bay to Watsons Bay loop & 440 hills for fun. With head coach @greta_truscott and run leaders @ransy83 & Ian Gabriel. Post-run at Paddo’s Jozo, Rose Bay’s Sugar & Spoon & Bronte Jenny’s Juice. Awesome strength session with run leader @rosycooper27 & a small zebra catch up at Rocks Brewery to cheer @cathyrowney up with her broken shoulder thanks @janine.can.run for organising.

20.01.2022 We love running and wine , the festive season is almost upon us Everyone come to our special Taylor’s Centurion Rejoov session Tuesday 10/11 6am Centennial Homestead for @taylorswines lucky draw 12 bottles for 12 lucky runners. We’ll do the warm up & drills with Physio Ben Liddy @centralperformance, draw the lucky door then kick off the session #rejoovrunners #taylorswines #running #getfestive #runhardrecoverharder #hokaoneoneaustralia

19.01.2022 Enjoying our Winter wonderland @adriennemtaylor & @coppolanixi two mummy mates keeping fit #running #strength #stretch #coogee #clovelly #coastal #taylorswines #rejoovrunners #onetoone

19.01.2022 QP Kids holiday training in the rain great session - hill sprint & flat sprint series on grass, fartlek & technique, good warm up & cool down. Thursdays 4.15-5pm, looking forward to term 3. #juniorrunning #rejoovrunners #outdoorfitness

18.01.2022 Great weekend of running with some break through long runs & choppy, chilly beautiful ocean swimming from Gordans Bay into Clovelly . Happy Fathers Day to all the Rejoov Dads.

18.01.2022 2nd Sunday in August tribute to @city2surf couldnt go through the tunnel and a bit more footpath but close to the true course. No bender afterwards though . Plus other weekend runs, training for our end of month 10k road time trial, and Septembers half / marathon time trials. #runners #city2surf #halfmarathon #marathon #keeponrunning #rejoovrunners

18.01.2022 Sunday long run, parks tour! Centennial Park, Cooper Park, Waverley Park, Queens Park, Moore Park 15k strava loop. Lots of hills in the first half then a nice flat 2nd half, quicker finish. 20-30k for the longer runs #longrun #getfit #mileage #runnershigh #teamwork #rejoovrunners

15.01.2022 Xmas in July relays last week at the track. Completing 10k in pairs (alternating each 400m for 12-13 x 400m@). Hard and fast!! A fun way to get lactic . Congrats podium 1. @maxbeavis & Chris Knight. 2. Nick Hutton & @lilyalogan . 3. Lee Messent & @megdoyle93 Love the xmassy jumpers, santa hats & socks! Joshs . Looking forward to the next celebration, stay tuned. #xmasinjuly #runningrelays #rejoovrunners

14.01.2022 XC IS BACK IN NSW Athletics NSW has just launched the re-commencement of the XC season, with three competitions confirmed, and open to registration, for all registered ANSW athletes: XC Short Course @ Dapto - Sunday, 19th July... XC Championships @ Nowra - Saturday, 8th August XC Relays @ Miranda - Saturday, 22nd August See the full suite of events here - https://www.nswathletics.org.au/events-home/ For those not yet registered with ANSW for the season, check out the RunNSW Memberships & more info here - https://www.nswathletics.org.au/get/2020-winter-membership/

14.01.2022 Go kids , focusing on distance running, speed, technique & fun. Last session of term 3 Thursday 24th October. Term 4 resumes Thursdays 15th October, 4.15-5pm, ages 8-13. Contact us for a trial session. Greta & Chris Truscott, [email protected] #kidsrunning #qpkids #rejoovrunners #runners #queenspark #centennialpark #sydney

14.01.2022 @stromlorunningfestival another top event on the weekend, congrats @leslmason on her debut 50k trail . It was hot 30 degrees with fabulous views and company and Lesl paced superbly!! She wore a cooling long sleeve upf50 for added sun protection. Lesley ran her heart out, all our condolences for the passing of your Dad. #allourlove #trailrunners #runnerslife #rejoovrunners #gostriders

13.01.2022 The weekend Bridges long runs - hilly, scenic, new route to most of us, 13,16,23,25 & 30k options. Did we count 7 bridges? Pyrmont, Sydney Harbour, Fig Tree, Tarban Creek, Gladesville, Ironcove & Anzac Bridges. Starting & finishing at Wentworth park next to the Fishmarkets for a fishy ending. The map was the 23k version not including the Bay Run or Black Wattle Bay. With Coaches Chris & Greta & run leader @ransy83 . Thanks Bipro @codemavn for creating all the strava routes and @leslmason for the 13k & 16k ones off your Garmin

13.01.2022 Little rejoovers, first session at the track. Great chance to start in the school holidays, continue building speed, technique, confidence & enjoy the track

12.01.2022 August swimming, the coldest month, but it is magic swimming first thing. Sunrise one side, sizeable moon setting on the other. Saw a big mama stingray tailed by a little one, sooo cute. #oceanswimming #socks #beanies #gloves #laughter #rejoovstingrays

08.01.2022 Keep that spring in your step Kicking off September with our favourite speed play fartlek.

08.01.2022 It was an epic Friday for Lis & team of supporters, congratulations @lisa_wholelifenutrition on your 115k virtual Last One Standing event!! Breaking new ground beyond 60k, smashing her 100k goal and keeping on going as long as she could, achieving the true essence of LOS. Her nutritionist prowess certainly paid off too. Initially there was disappointment of QLD border closing off event access but Lisa and #1 @grant_shermanator turned this into a remarkable local loop where so... many could cheer and join in for 1,2,3,4,5 or 6 laps of her 17 x 6.8k laps. Big kudos to everyone involved, this was a shining light in covid times. So extra special the camaraderie and so much admiration for Lis dedication, determination and massive heart. #teamSherman #runningcommunity #lastonestanding #ultrarunning #rejoovrunners #alltheway #Granthubbyoftheyear #lisasherman #wholelifenutrition #nutritionist See more

08.01.2022 Warming up for our Brazilian Fields tempo 4-10k today. Nice grass course for less impact and better recovery. Getting fitter & preparing for Miranda 4 x 4k XC relays @athleticsnsw Sat 22nd August. @katereadd #tempo #crosscountry #running #teamwork #rejoovrunners

07.01.2022 @sydneytrailseries 24k St Ives, congrats @lisa_wholelifenutrition 5th female & 2nd in age group on a technical course, it was the most challenging & rewarding!! It was Lisa’s first event since pre-covid Bondi Bluewater Challenge in Feb and Freshwater Barney Mullins swim March. She puts her nutritionist knowledge into practice and nailed her hydration & nutrition before & during with water @ 3km & fuel @ 4k eg Gu chews, Unived ultra butter, Clif gels and awesome post run Unived recovery drink and swim therapy. #sydneytrailseries #trailrunners #rejoovrunners #wholelifenutrition #nutritionist #podium #guchews #cliff #unived #goodr

07.01.2022 Saturday’s rainy runs centennial to coastal bronte clovelly & back for and centennial to city. Go teams and run leaders @ransy83 @leslmason & Ian #longruns #rejoovrunners #teamwork

06.01.2022 https://podcasts.apple.com//the-physical-per/id1102703989 Great podcast with Dr Stephen Selier. Weve made some notes on relevance to us: 1. Monitoring your body & sessions, getting the good mix, of intensity and long runs. Periodisation, (if youre not sure how to do this, let G know, this is where online programming comes in). ... 2. Numbers are handy, but always use your brain to integrate information - scan your body and psych, both will let you know if youre over doing it. 3. Endurance runners, we need to be able to back up day to day, alternating harder days with easy days. We need volume, some intensity days and sufficient recovery. 4. Monitoring our training very helpful with the talk test, EG hard speed reps like the 2minuters today - cant talk. Tuesday tempo / Threshold / harder long run, a few words, but not a conversation. Easy long run conversational. 5. We are endurance runners, so we need strength work to compliment our running but not to make us sore otherwise we cant run properly. 6. Intensity and volume builds vo2 max. 7. Personalise your heart rate zones because for example for a group of 45 year olds heart rate max can vary by 40 beats a minute which is a lot!! Everyone if you come across any educational podcasts please share

06.01.2022 Loved this podcast!! Rejoover & Nutritionist from Whole Life Nutrition, Lisa Kent Sherman on Thats Running podcast with Patrick McNamara & Mike. So knowledgeable Lis. Very handy information for every distance runner to have a listen https://podcasts.apple.com//po/thats-running/id1419008833

06.01.2022 Terrific event yesterday, the @barecreektrailrun 12k & 20k with a thigh deep river crossing & tough hills. They managed the numbers and distancing really well. Rejoovers happy for another event to go ahead, here’s some of their highlights : 20k @elayneforbes 6th female overall and 2nd in age group, enjoyed the course. @leslmason fabulous run, going hard down hill, had a fall at 17k, aids station cleaned out abrasions then went on to finish strong. Will use this run to... launch into Stromlo 50k in 2/52. @bagnalldarren happy with sub 2hr, loved the event even with a sore quad, backing up after last weeks 3 Bridges half. 12k Susan 1min course Pb on a tough, challenging course. @nicol_katzy felt so good finishing this tough course, loved that son Ari happy to do these events too, part of a great community! @aarikatz tough trails, mud & hills, good fun, great weather. #barecreektrailrun #trailrunners #rejoovrunners

05.01.2022 Lots of Winter swimming the past week , early mornings & lunch times. Spot the photo bomber . Legends list for not wearing wetsuits: Grant, Yury, Jenna, Freya, Nicola & now Sean . #rejoovstingrays #oceanswimmers #oceanmagic #orca #coogeebeach

04.01.2022 Enjoying our track nights & centennial 400s across various sessions / 20 packs, getting the leg speed going & practicing our 25 x 400m relays (in pairs, 12-13 x 400@) for our Xmas in July track night coming up Wed 22nd July . Zebra to be paired up with a Panther. @jennawald1 track debut & @beasilviano 2nd time. Newbies and seasoned runners all notice the lift in speed from the track sessions @gdog93 Thanks team leaders Lisa, Zac, Lesley, Rosy, Ben, Greta & Chris.

04.01.2022 Rainy, windy conditions today, a tree uprooted in the park. Earlier pack on the road hills cat ears tempo 5-10k, and a later pack on the sloshy Moore park grass for long flat, lower impact intervals 1,2,3,2,1k. Well done team. @bendickinson31

04.01.2022 Top Blokes Foundation is an organisation dedicated to supporting young male health and wellbeing. They provide mentoring programs for males aged between 10-24. They are currently running a Virtual Fun Run whereby you sign up and create a fundraising page or group and ask your friends, family and the rest of your networks to donate to your page. You set an exercise goal and $$$ goal and go from there. Here is a poster showing you what to do. Theyd love to have you involved

01.01.2022 Post swim coffee #coogeebeach #rejoovstingrays #thegang #oceanswimming

01.01.2022 Weekend long runs . Lovely sun and fog Saturday morning for 2-5 x (5k half/mara pace off 1k easy) & bday coffee with coach @runnerchristruscott. Sunday milestone 10k for zebra Andy Bannister getting fitter by the week. Thanks team for support . #encouraging #teamwork #alllevels #beatyesterday #halfmarathon #marathontraining #rejoovrunners #centennialpark