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Newsletter 2

Welcome to the Run 2!By now the majority of you have completed your first run/walk. This is now your base time. The aim this week is to be consistent. All you need to do is to get a time similar to last weeks time and points will be scored accordingly.

Good luck!

Program ManagerNeil Warren

Round up your friends, its not too late!We will still be accepting late entries at the second run day so if you know anyone who might be interested, there’s still time to enter. As we calculate individuals best 5 scores of the 7 overall runs, late starters still have the opportunity to do well in the event. Starting times Start anytime throughout the day between: 6.30am – 5.30pm Recorders will be on site until approximately 6pm so leave yourself enough time to complete your run by then. Team members do not have to come down together! Your scores will be added together afterwards. 2013 trophiesThe teams who have not yet returned the perpetual tropies please return to:Mount Gambier Council - Ron HortonMillicent Council - Megan TilleyNaracoorte start line (registration tent) - Nerissa Sneath

community

Questions?If you have any questions about

this event contact ‘Life. Be in it’

on 8362 2150, email

actc@sa.lifebeinit.org or call

Neil on 0417 818 148.

Week 2 is about consistency, try to get as close to the time that you set in week 1! This will create your average time leading up to week 3.

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Late orders will be able to pick up their shirts

in week 3

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Don’t forget your Team Number!If you have forgotten your team number please find it in the results section of this newsletter, write it down and bring it with you next run! This makes the sign in process smoother and quicker for everyone on the day!

Distances Remember the 2km course is 1 lap of the course – leaving the start line and returning to the finish line located at the same place. The 4km course is 2 laps. All courses will be well marked around the track. Number of Runners You do not have to field 5 runners for every run. 4 runners are enough to give you a chance in the ‘most improved’ category. If you have only 1-3 runners, there is no penalty – just keep going for your own benefit. Running other days Train between each Run Day, but you cannot record your own time and submit them to us if you missed a run on our Run Day. Refreshments The start/finish area will have water available.

First Aid There will be first aid equipment available on the day. Please take it easy if you are feeling unwell. But remember we only calculate 5 of the 7 times so you will not be penalized if you truly cannot make it. If you see a fellow participant in distress on the track please don’t hesitate to call an ambulance on 000 if required. Toilets/Amenities Toilets/changerooms are available at each of the start/finish lines. Do not leave valuables in the changerooms – keys, bags etc can be left with the recorder. Showers are not guaranteed on site unfortunately. Good Luck! We look forward to spending the next 7 weeks with you. If you have any questions don’t hesitate to email actc@sa.lifebeinit.org, phone the ‘Life. Be in it’ team on 8362 2150 or call Neil Warren on 0417 818 148. on race days.

A big thanks to our sponsors & supporters!

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Stretch Logic Warm up – Dynamic Stretchings Controlled movements done before exercise to loosen up the muscles. This is not ballistic stretching. The movements take the muscles through the complete range of motion. Key areas are the hips, hamstrings, trunk, and shoulders.

Cool down – Static Stretchings A low force, high-duration stretch where the muscle is held at the greatest possible length for up to 30 seconds. Do not bounce!

Are you warm enough to start? Before beginning exercise, warming up is very important. Your body needs to be prepared for what it is about to do. This is what happens when you warm up: 1. Increases heart rate and breathing. 2. Increases blood flow which supplies the muscles with oxygen and nutrients. 3. Prevents injury and stress to your muscles, joints, heart unnecessary fatigue.

These adjustments require a number of minutes to reach the necessary levels. Spending 5-10 minutes warming up could work out being very beneficial.

Abductors and Adductors

Stand tall.Keep leg straight.

Swing foot side to side like your leg is the pendulum in a grand

father clock.

Hip Flexors

Stand tall. Keep leg straight.

Swing leg like your kicking a ball.

Shoulder Rotations

Stand up tall.Make big circles with your

arms 3 forwards – 3 backwards.

Repeat as needed.

Lunges – Like landing a helicopter.

Not an aeroplane.Stand tall.

Step forward or back with legs straight.

Drop back knee close to ground.Lift back heal up.

Don’t allow front knee to drift forward.

Team Numbers so far...Have a look below to see your team number. Remember this when you come down for your run/walk.

Team no. Organisation Team Name 1 MT GAMBIER WEST LPO MT GAMBIER WEST LPO2 LIMESTONE COAST ROWING INC RUNNING ROWERS3 REIDY PARK PRIMARY SCHOOL REIDY KIDS4 MOUNT GAMBIER PARK RUN LIMESTONE COAST LEGENDS5 CINDY PATZEL SHRINKING VIOLETS6 UNITED SOCCER WISE OLD OWLS + 17 GALPINS ACCOUNTING GALPINS TEAM 18 GALPINS ACCOUNTING GALPINS TEAM 29 GALPINS ACCOUNTING GALPINS TEAM 310 UNITED SOCCER CLUB UNITED11 NATURE GLENELG TRUST NATURE GLENELG TRACKSTARS12 N/A DEDICATED ENVIROS - WE NUKE RABBITS13 MOUNT GAMBIER HIGH SCHOOL MOUNT GAMBIER HIGH SCHOOL14 LIMESTONE COAST LEGENDS LIMESTONE COAST LEGENDS15 REIDY PARK PRIMARY REIDY 116 REIDY PARK PRIMARY REIDY 217 REIDY PARK PRIMARY REIDY 318 COUNTERPUNCH PERSONAL TRAINING COUNTERPUNCH PT19 SHERRY SHERRY20 JM & ML VAUGHAN BEAUTIES & THE GEEKS21 CITY OF MOUNT GAMBIER COUNCIL WILD CATS22 HERRON TODD WHITE TEAM ADI 23 DISTRICT COUNCIL OF GRANT DC GRANT - DMMS24 DISTRICT COUNCIL OF GRANT DC GRANT - HHKL25 DISTRICT COUNCIL OF GRANT DC GRANT - EKNT26 MOUNT GAMBIER TRIATHLON CLUB MOUNT GAMBIER TRIATHLON CLUB27 LISA REPPIN LISA REPPIN 28 CINDY CIROCAAL’S29 KARYN COON KAZZA30 DEGARIS LAWYERS DEGARIS LAWYERS TEAM31 AC.CARE WALKIE TALKIES 132 AC.CARE WALKIE TALKIES 233 TAFESA WALKER B’S34 TAFESA MET A GENTS35 TOBY STUTLEY TOBY STUTLEY36 JESSICA STUTLEY JESSICA STUTLEY37 NONE COPPING38 COPPING COPPING139 PRIVATE LONG MAY YOU RUN40 MARIE DUKALSKIS MARIE DUKALSKIS41 KAHLIA SAWYER KAHLIA SAWYER42 INDIVIDUAL JOSHUA FIDLER 43 GRADE 5 GROUP OF FRIENDS MIGHTY BOSSES

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Team Numbers so far...Have a look below to see your team number. Remember this when you come down for your run/walk.

Team no. Organisation Team Name 1 MILLICENT HOSPITAL ADMIN GIRLS2 GLADYS SMITH ELC SARAHNSAM3 GLADYS SMITH ELC SAMNSARAH4 PENNY SHARP PENNY SHARP5 MILLICENT COMMUNITY LEARNING CENTRE MCLC6 GLADYS SMITH EARLY LEARNING CENTRE HAPPY FEET7 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONY’S 18 VIRGINIA PAWSEY ARRAMAGONG LADY9 ROGER SMITH AUTO PARTS GO GETTERS10 AGNEW FAMILY WALKINGTHETALK11 THE ACTIVE COMMUNITY BBB12 WATTLE RANGE COUNCIL HOOTAS13 WATTLE RANGE COUNCIL THE TURBOS14 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONY’S 215 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONY’S 316 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONY’S 417 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONY’S 518 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 619 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 720 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 821 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 922 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 1023 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 1124 ST ANTHONY’S CATHOLIC PRIMARY SCHOOL ST ANTHONYS 1226 ACM1 ACM27 ACM2 ACM28 NEWBERY PARK PRIMARY SCHOOL NEWBERY29 MILLICENT HIGH SCHOOL WHERE’S THE FINISH?30 MILLICENT HIGH SCHOOL RED HOT CHILLI STEPPERS31 SCHOOLS THE KIDS32 INDIVIDUAL TANYA LUCAS 33 MILLICENT HIGH SCHOOL CHICKEN NUGGET CULT 34 MILLICENT HIGH SCHOOL BOY’S BUNCH35 MILLICENT HIGH SCHOOL THE JOGGERS 36 INDIVIDUAL HELENE VAN EEDEN 37 INDIVIDUAL JUDY WILKES

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Team Numbers so far...Have a look below to see your team number. Remember this when you come down for your run/walk.

Team no. Organisation Team Name 1 FRIENDS BEST INTENTIONS2 SUPER STARS OBVIOUSLY SUPER STARS OBVIOUSLY3 NARACOORTE TOYOTA NARTOY I4 NARACOORTE TOYOTA NARTOY II5 NARACOORTE SEEDS NARACOORTE SEEDS6 CAROLYN ROSSGREGOR AWESOME7 NARACOORTE CHIROPRACTIC NARACOORTE CHIROPRACTIC8 WENDY FOULKES RUSTYGOLD9 ACCOLADE WINES ACCOLADE WINES10 NONE WALKY TALKIES11 NARACOORTE SOUTH PS SOUTHERN STARS12 FOODLAND NARACOORTE FOODLAND FILLIES13 WENDY FOULKES ROWDY14 TROY LINES OLD BLUE15 NARACOORTE PRIMARY SCHOOL NPS SUPER STAR RUNNERS16 NARACOORTE PRIMARY SCHOOL NPS THE RUNNING MEN17 NARACOORTE PRIMARY SCHOOL HENRY & THE WONDER WOMEN18 NARACOORTE PRIMARY SCHOOL NPS SPEED YOUNGSTERS19 NARACOORTE PRIMARY SCHOOL NPS THE BLAZERS20 NARACOORTE PRIMARY SCHOOL NPS THE GLADIATORS21 NARACOORTE PRIMARY SCHOOL NPS GIRLS ON THE RUN22 NARACOORTE PRIMARY SCHOOL NPS JOG ALONG BROS23 NARACOORTE PRIMARY SCHOOL NPS CRAZY KIDS24 NARACOORTE PRIMARY SCHOOL NPS MUTANT NINJA TURTLES25 NARACOORTE PRIMARY SCHOOL NPS DREAM TEAM26 NARACOORTE PRIMARY SCHOOL NPS THE SHEGGS27 NARACOORTE PRIMARY SCHOOL NPS THE BROTHERS28 NARACOORTE PRIMARY SCHOOL NPS THE TRENNERS29 NARACOORTE PRIMARY SCHOOL NPS YOUNG BLOKES30 NARACOORTE PRIMARY SCHOOL NPS SUPER STARS31 NARACOORTE PRIMARY SCHOOL NPS TEAM AWESOME32 NARACOORTE PRIMARY SCHOOL NPS BEST GIRL RUNNERS33 NARACOORTE PRIMARY SCHOOL NPS WALKIE TALKIES34 NARACOORTE PRIMARY SCHOOL NPS FOX TROTTERS35 SERVICE SA ARE WE THERE YET ?36 ACTIVE COMMUNITY TEAM CHALLENGE STRINGER37 RUNNING ON EMPTY RUNNING ON EMPTY38 PARENT PATROL PARENT PATROL39 BROOKSBY GOIN FORDS40 HELLOWORLD NARACOORTE HELLOLEGS41 PIZZA HOUSE PIZZA HOUSE42 PERKS ACCESSORIES PERKS ACCESSORIES43 SUNRISE CHRISTIAN SCHOOL INSANE BOLTS

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Top 3 Fastest Individuals

Fastest runners - week 1Company Team Name Surname First Name Time

4km MaleNATURE GLENELG TRUST NATURE GLENELG TRACKSTARS Tuck Jonathon 16:16GALPINS ACCOUNTING GALPINS TEAM 1 Chant David 16:29MOUNT GAMBIER TRIATHLON CLUB MOUNT GAMBIER TRIATHLON CLUB Kranz Mark 16:42

4km FemaleMT GAMBIER WEST LPO MT GAMBIER WEST LPO Turnbull Liz 10:13REIDY PARK PRIMARY REIDY 2 Castle Dan 15:50REIDY PARK PRIMARY SCHOOL REIDY KIDS Edmonds Claudia 20:32

2km MaleCOUNTERPUNCH PERSONAL TRAINING COUNTERPUNCH PT Campbell Jonathan 08:28COUNTERPUNCH PERSONAL TRAINING COUNTERPUNCH PT Fox Dave 08:48UNITED SOCCER CLUB UNITED Duncan Matthew 10:16

2km FemaleMT GAMBIER WEST LPO MT GAMBIER WEST LPO Sims Annette 07:00KARYN COON KAZZA Coon Karyn 11:35COUNTERPUNCH PERSONAL TRAINING COUNTERPUNCH PT Smith Michelle 12:46

Fastest runners - week 1Company Team Name Surname First Name Time

4km MaleST ANTHONYS PRIMARY ST ANTHONYS 6 Shanks Dylan 10:11ST ANTHONYS PRIMARY ST ANTHONYS 9 Fuller Austin 10:14ST ANTHONYS PRIMARY ST ANTHONYS 9 Damhuis Tyla 16:34

4km FemaleINDIVIDUAL HELENE VAN EEDEN Van Eeden Helene 18:10ST ANTHONYS PRIMARY ST ANTHONYS 6 Redman Eli 19:32ST ANTHONYS PRIMARY ST ANTHONYS 10 Denton Donna 19:55

2km MaleST ANTHONY’S PRIMARY ST ANTHONY’S 3 Tunkin Harry 08:09ST ANTHONY’S PRIMARY ST ANTHONY’S 3 Chay Paddy 08:11ST ANTHONY’S PRIMARY ST ANTHONY’S 1 Lang Jacob 08:12

2km FemaleST ANTHONY’S PRIMARY ST ANTHONY’S 1 Lang Emma 11:12ST ANTHONYS PRIMARY ST ANTHONYS 12 Rebellato Tina 12:05ST ANTHONY’S PRIMARY ST ANTHONY’S 1 Skeer Sophie 13:00

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Top 3 Fastest Individuals

Fastest runners - week 1Company Team Name Surname First Name Time

4km MaleSUNRISE SCHOOL INSANE BOLTS Jennings Tom 14:30ACCOLADE WINES ACCOLADE WINES Bittner James 15:29NARACOORTE SEEDS NARACOORTE SEEDS Rasheed Josh 16:01

4km FemaleVOLUNTEERS FRIENDS Sneath Nerissa 13:46SUNRISE SCHOOL INSANE BOLTS Elliott Hannah 16:41PERKS ACCESSORIES PERKS ACCESSORIES Fletcher Sara 18:04

2km MaleNARACOORTE PRIMARY NPS SPEED YOUNGSTERS Albrecht Nic 08:34NARACOORTE PRIMARY NPS THE GLADIATORS McInnes Ollie 08:42NARACOORTE PRIMARY NPS THE GLADIATORS McKenzie Angus 08:42

2km FemaleNARACOORTE PRIMARY NPS SUPER STAR RUNNERS Ross Isabel 09:19NARACOORTE PRIMARY NPS SUPER STAR RUNNERS Foster Emily 09:21NARACOORTE PRIMARY NPS THE SHEGGS Jones Ella 09:53

Average times – Run 1 – by agedist sex <20 20 - 29 30 - 39 40 - 49 50 - 59 60+ 4km Female 31:45 33:00 34:55 32:24 31:40 21:514km Male 26:52 22:41 22:39 23:34 27:22 23:332km Female 19:31 28:13 16:34 17:39 18:56 18:452km Male 19:29 10:16 08:38 00:00 00:00 10:44

Average times – Run 1 – by agedist sex <20 20 - 29 30 - 39 40 - 49 50 - 59 60+ 4km Female 30:35 30:14 34:27 32:26 41:16 41:074km Male 25:32 14:07 21:39 19:50 28:31 39:142km Female 15:39 00:00 12:05 22:50 22:25 28:102km Male 12:47 09:25 20:46 00:00 00:00 00:00

Average times – Run 1 – by agedist sex <20 20 - 29 30 - 39 40 - 49 50 - 59 60+ 4km Female 19:05 37:37 26:43 33:23 36:24 00:004km Male 20:47 00:00 23:52 21:13 41:27 00:002km Female 13:43 19:42 20:15 20:08 19:44 20:522km Male 11:55 00:00 19:33 21:00 22:15 00:00

A panoramic shot of the Mt. Gambier Start/Finish.

Tuesdays

Netball Courts

21 October28 October 4 November11 November18 November25 November 2 December 9 December (Presentation Day)

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A panoramic shot of the Millicent Start/Finish.

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Wednesdays

Civic Centre

22 October29 October 5 November12 November19 November26 November 3 December10 December (Presentation Day)

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Naracoorte Start/Finish.

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Thursdays23 October30 October 6 November13 November20 November27 November 4 December11 December (Presentation Day)