Oct 2007
in this issue
  • Introducing Katy Russell
  • Lockeroom - Injury prevention products
  • PCRG Apparel
  • Majer Recruitment
  • The Ship Inn
  • intraining
  • pb sports nutrition
  • Your next run is only as good as your last recovery!
  • Pat,

    Congratulations Fiona Winton, Tori Hadley, Cam Russell, Andy Clowes, Ian Perkins, Wayne Saultry, Paul Barry, Mike Smith, Cassie Smith, Gary Booth and Paul Di Prima on putting in 110% in yesterdays Coomera Half Ironman. It was tough out there and you should all feel extremely proud of your achievements.

    Tomorrow mornings session will involve our monthly 3k Time Trial. I would appreciate any assistance non competing PCRG members can offer to ensure the event is conducted safely. PCRG safety rules can be viewed here.

    Cassie Smith recently provided me with feedback and in her feedback shared a quote with me that I have never heard before: 'We as humans are like tea bags, we often don't know our full strength until we are put into hot water.' Not a bad quote I thought and I have since placed this in my web site header. Please feel free to submit your favourite motivational quote that you would like to have displayed on my site.

    Here is Cassie's feedback.

    Photos from last Thursdays PCRG session (not one of my better camera days)

    Photos from last Fridays PCRG session (I took a few rippers)

    Katy and Mark Russell have three young children and unfortunately are unable to attend the same PCRG session. Katy therefore slightly regrets talking up PCRG @ home for she now has to convince Mark it's her turn to attend. I hope you enjoy getting to know Katy Russell just that that little bit more (see below).

    The World record for the Marathon was broken in Berlin yesterday by the great Haile Gebrselassie, clocking 2.04.26. Australia's Lee Troop placed 6th in a fantastic 2.10.30. Lee had a real go and was on 2.07 pace at half way. Lee has fought a great deal of adversity (injuries) in recent years and it just goes to show that if you have enough self belief and keep fighting back that your day may just come!

    Maybe tomorrow morning will be your day!

    Catch you in the morning for a perfect PCRG start to your day.



    P.S. Renae (run) and Brad (cycle) are looking for a swimmer to make up a Noosa Tri team. Please contact me if you are interested.

    Introducing Katy Russell

    I work as an Industrial Relations Consultant for a firm called Livingstones. I live in East Brisbane and have lived in Brisbane since 1968! (other than a couple of years in Toowoomba and Melbourne as a child and a couple in London in my early twenties). I joined PCRG in March 2007. I foolishly talked it up too much at home, which led to my husband Mark joining in July 2007. I now have to fight for my slots each week.

    My favourite restaurant is Urbane or Ecco (if someone else is paying) or a steak at the Story Bridge Hotel.

    My earliest childhood memory is, at the age of three, finding out that my new sibling was another brother rather than another sister and starting to cry. Mum did go on to give me another two sisters so it ended up 4:2 to the girls!

    My favourite movie is .. too hard to say. I know it sounds pretentious, but my favourites tend to be European films (eg Jean de Florette and its sequel Manon des Sources). To balance this I am also a fan of some low brow American comedies classics (eg Naked Gun, Vacation, Flying High, There's Something about Mary or anything with Steve Martin).

    Brisbane City is home because Mark and I both have strong family ties here. In fact, my mother and my grandmother both went to the same primary school that my girls attend now (St Ita's Dutton Park).

    My regular holiday destination is Miami (Gold Coast not Florida). My parents are semi-retired down there in a great apartment on the beach and they are always very welcoming to us and our three girls (8,6 and 4).

    If money was no option I would renovate our poor unloved Queenslander and find Alice from the Brady Bunch and offer her a job.

    It frustrates me when people see complex issues in terms of right and wrong without trying to understand the bigger picture. I cannot listen to talkback radio or watch commercial current affairs programs without wanting to scream.

    I have been involved in running since March 2007 other than a casual jog of 5-7km about once a week (I used to think this was a long run) and my most memorable running experience is the Gold Coast Half Marathon this year (my first running event).

    I enjoy distance running because I still find it surprising that I can actually do it. I always thought I was hopeless at all sport (more bookish), other than being able to swim okay. Now I realise I was just lazy. I still love reading though.

    My favourite run is anything flat! I do like to run the Miami - Burleigh stretch at the Coast.

    Motivation is something I lack at times. I tend to switch into cruise mode given half a chance.

    Injuries are a new experience for me, but something I realise I will have to manage. I actually studied two years of a Physio degree straight from school (before I realised I didn't like touching strangers) and I am now desperately trying to recall what I learnt.

    Having children was a turning point in my life because I realised how much time I had wasted before I had them. It's amazing how much you can squeeze in once you are a parent. I once did a law exam in the Mater Mothers in the days following the birth of my second daughter.

    I wish I could bottle the positive energy in the PCRG. Running with PCRG also stops me from cruising because you see everyone else putting in and Pat is yelling at you.

    I prefer running in the morning because it puts me into a good mood for the rest of the day.

    Running is not difficult when you are running with friends. I do like to chat on a long run. Apparently some people find this annoying!

    The best advice my Dad gave me is not to get into a round of shouts with boys. Definitely should have listened.

    Women who manage to reach the peak of their chosen career as well as having children inspire me.

    I will always regret turning off the alarm and not attending a PCRG session. Firstly, because I won't have that great post-run buzz and secondly, because Mark will take my slot.

    Lockeroom - Injury prevention products

    Products also available for purchase (discounted price) @ PCRG

    PCRG Apparel

    PCRG Apparel also available for purchase @ PCRG.
    Discounted ($25) PCRG cannibal men's singlets available. They were slightly marked during the printing process.

    Majer Recruitment

    Brisbane's own ''Majer recruitment'' was recently voted Australia's favourite Generalist Small to Medium sized recruiter.

    Majer competed against the nation's top firms in the Seek Annual Recruitment Awards.

    Thank you Majer Recruitment for being a PCRG sponsor.

    The Ship Inn

    Thank you ''The Ship Inn'' for being a PCRG sponsor.


    Make sure you visit intraining @ Park Rd Milton for all your running needs.

    Thank you intraining for being a PCRG sponsor.

    pb sports nutrition

    Thank you pb sports nutriton for your ongoing support in providing product which is used at the group sessions.

    Your next run is only as good as your last recovery!

    If you fail to follow a sensible diet your body will not gain full benefit from all of those enjoyable and challenging runs and you won't recover as well as you possibly could.

    Kerith Duncanson is an accredited dietician as well as a former International class runner. An online dietary assessment by Kerith may assist you to achieve your goal.

    Kerith offers 20% off her advertised fees to any runners involved with me through online coaching or any runner who is a regular member of PCRG.

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