As the South Bank precinct is the heart of New Years celebrations in Brisbane, it means most of the parklands will have barriers up and restrictions in place over New Years, including the days in the leadup to New Years. As such, we are unable to hold South Bank parkrun on Saturday 31/12/2016. In addition, we will not be holding a parkrun on New Years Day either.

If you are travelling, or looking to run on Christmas Day or New Years Day, check out the list of events here:

http://www.parkrun.com.au/christmas-compendium/

From the team at South Bank parkrun, have a fantastic and safe Christmas and New Year.

Connect with our Facebook page to stay up-to-date on news and events at South Bank parkrun and to vote in our poll on where should we go on tour.

There is also an informal group on Facebook for people to share, ideas, stories, news and updates. Be sure to join Brisbane parkrunners and keep a finger on the Brisbane parkrun community pulse.

The newly renovated area has an amazing new playground and the majority of the grassed area has plenty of shade, which is a welcome addition with the warmer months just around the corner.

Also, with the extended parking available for parkrunners until 10am, there has never been a better opportunity to enjoy parkrun, and follow it up with a swim, coffee and breakfast in one of Brisbane's most iconic locations.

Car parking is also just $2 in the underground carpark off Little Stanley St if you arrive after 5am and leave before 9am. The best parking for our new location is at the Tribune St end of the carpark.

See this map for our new meeting location:

https://goo.gl/maps/LV1Ux

1. Slow & steady weight loss is key

A long-term approach is required to lower body fat levels while maintaining the ability to train effectively. The ultimate goal is to change the balance between daily energy intake and energy expenditure. Body fat stores are reduced when the scales are tipped to an energy deficit (where intake is less than expenditure). Aim to lose no more than 0.5-1.0kg/week. This requires an energy deficit of 2000-4000kJ/day.

2000kJ = 2 x chocolate chip muffins
= 4 x lge cappuccino’s on full cream milk
= 4 ½ glasses of wine
= 2 pints beer
= 2 x 53g mars bars
= 1 x Gloria Jean’s white chocolate mocha (lge)
= 130g lollies
= 100g packet of crisps
= 4tbs butter
= 3 ½tbs olive oil
= 30tsp sugar

An effective technique to create an energy deficit to achieve loss of body fat is to replace energy-dense foods like the examples above with low energy-density foods like the ones below.

2000kJ = 8 apples
= 11 carrots
= 2kg baby spinach
= 5 x medium sweet potato’s
= 4x200g tub natural yoghurt, low fat

You get the idea….

2. Focus on nutrient density

Nutrient density is a measure of the amount of nutrients a food contains in comparison to the number of kilojoules. Nutrient dense foods essentially give you the ‘biggest bang for your buck’. With a heavy training load, you have increased requirements for vitamins, minerals and antioxidants so nutrient density should be your focus.

To ensure you have enough nutrients in your day, base your lunch and dinner around the plate model below: - ½ plate of ‘free’ vegetables (carrot, capsicum, spinach, zucchini, broccoli etc…) - ¼ plate protein (meat, chicken, fish, legumes, eggs, tofu…) - ¼ of nutrient dense carbs (potato, sweet potato, corn, rice, quinoa, pasta…always choose wholegrain)

3. Periodise your intake

Not every day is the same and neither should your dietary intake. Some days will be heavy training days while others complete rest days. The easiest way to fluctuate your intake based around training load is to stick with three main meals each day as a base, then build extra snacks in and around training for fuel and recovery.

It’s important to be strategic with carbohydrate in and around training sessions in order to fuel desired training adaptations and assist recovery, while still creating an energy deficit to achieve weight loss. Training fasted (not eating breakfast before training) can promote the use of fat as a fuel source. But be careful using this strategy all the time as low carbohydrate availability may negatively affect performance. Low glycogen levels (carbohydrate stores) have been associated with increased fatigue and perception of effort, poor concentration, increased risk of injury and compromised recovery. Also, don’t forget it may be possible to train harder and for a longer period if carbohydrate is consumed before exercise.

Overall, this will result in greater energy use and a better contribution to the negative energy balance that is needed to cause fat loss. Make sure there is a plan to your training program. Train fasted for a slower, steady paced run; fuel up before a hard, tempo run or interval session. Check with an Accredited Sports Dietitian to determine what periodisation is likely to assist your performance and body composition goals.

4. Eat mindfully

By eating with distractions, you won’t actually realise that you’ve eaten your meal or snack, leaving you wanting more when you don’t really need it. Turn your TV/computer/phone off and take time out to sit at a table and concentrate on what you’re eating. Time yourself and try to take at least 20 minutes to eat your meal. This will give your stomach enough time to tell your brain that it is full. To take longer, put your knife and fork down in between mouthfuls, cut your food into smaller pieces and focus on chewing and actually tasting your food. Remember there aren’t any tastebuds in your stomach!

5. Get organised

Healthy eating can be easy with a bit of time spent on planning and organisation. Take the time on the weekend to do some menu planning. Write a shopping list and stock up the kitchen with smart, nutrient dense ingredients for the week ahead. Batch cook meals like mince, curries, stir-fry’s and keep leftovers in the freezer for busy evenings instead of grabbing takeaway or making poor choices when you’re starving. Preparation is key!

If you need help with a meal plan to lose body fat, periodise your nutrition for training and reach your body composition goals, Taryn is available for consultation including skin folds assessment at Revive Ashgrove, All 4 Fitness Cannon Hill and Cam’s Cycle Coaching West end through Lifestar Nutrition & Exercise Physiology. Call 0499 167 664 or email taryn@lifestarnutrition.com.au for further details.

Please like our Facebook page to keep up to date with news from our event. https://www.facebook.com/SouthBankparkrun

You may also like to join the Brisbane parkrunners Facebook group: https://www.facebook.com/groups/brisbaneparkrunners/

We will be back the following week as normal.

If you can't make it to the Calamvale parkrun launch, you can always head to one of the other many parkruns around Brisbane that won't be affected by the G20.

Apart from the 15th November, we will be back running as normal every Saturday and 7am.

Event number 78

3rd May 2014

parkrunday this week was all about new starters, a colossal 143 of them to be precise!  That number was boosted by the presence of 73 girls and one boy from Brisbane State High School Rowing Club, all of whom were doing their first parkrun.  A big thanks to Steve Thygesen for volunteering to do the first timers briefing (before he realised how big the numbers were!)

BSHS Rowing Club is now our second biggest running club after just one week.  For those who are members of a running club and wish to highlight that in the results, you can update your details on your parkrun profile page.  There is a link to your profile on your results email.

In total, we were joined by 403 parkrunners.  After being outnumbered by the men last week, the ladies returned in big numbers, 223 in total (55% of our total attendance), with just 134 (33%) male runners and 46 unknowns (11%) without barcodes.  Rumour has it that the BSHS Rowing Club boys may put in an appearance to even out the numbers again!

65 people achieved PBs.  Maybe YOU can join them next week!

10, 50 & 100 Clubs Update
No new members of any of the parkrun Clubs this week.  If the BSHS girls all keep going for another 9 weeks though, we could have our biggest "graduation" ceremony ever!

Volunteers
A big thanks to our awesome volunteers on the day who set a very high bar for how smoothly the event was operated!

Aishath Azhoora AHMED • Catherine O'KEEFFE • Catherine SCOTT • Christine QUAGLIATA • Emily RAINBIRD • Francesca CARPENTER • Graham BONNETT • James REES • Jeanette MCGHEE • Leanne MARTIN • Maddie WILSON • Meg HENDERSON • Phoebe HENDERSON • Robert WILSON • Ruth BIRCH • Steve RAYNER • Steven THYGESEN

Pointy End
At the front of the pack, Werner Botha (SM25-29) took time away from his home parkrun at Wynnum to try South Bank for the first time.  His 1st finisher time of 16:48 was a touch slower than his Wynnum PB which appears to confirm that South Bank has a somewhat tougher course than out by the Bay!  Amy Schmidt (SW20-24) led the ladies home in 22:20.

The first juniors home were both from BSHS Rowing with Mitchell Egan (JM15-17) finishing in 22:14 and Lydia Alford (JW11-14) finishing shortly after that in 22:38.

Men's placings:
Werner BOTHA (SM25-29) of Daily Runner, was first over the line in 16:48 - first appearance.
Peter RANKIN (SM20-24) was second over the line in 17:13.
Pat CONNOR (SM30-34) was third over the line in 18:44.

Current standing in the Men's annual points competition:
Andrew JENKINSON 2318 pts.
Chris HILL 1961 pts.
Mark ROBINSON 1434 pts.

Women's placings:
Amy SCHMIDT (SW20-24) was first (31^st overall) over the line in 22:20 - first appearance.
Naomi Kym BATCH (SW30-34) was second (33^rd overall) over the line in 22:30.
Lydia ALFORD (JW11-14) of BSHS Rowing, was third (36^th overall) over the line in 22:38.

Current standing in the Women's annual points competition:
Sam JONES 1960 pts.
Katelyn Nicole JOZEPS 1581 pts.
Saffron FIRKINS 1546 pts.

The following runners recorded the best Age Grade scores:
Werner BOTHA (SM25-29) was graded 76.79% for the time 16:48 (first overall).
Peter RANKIN (SM20-24) was graded 74.93% for the time 17:13 (second overall).
Alan PEACOCK (VM50-54) was graded 74.01% for the time 20:35 (17^th overall).

This week representatives of 15 different athletics clubs took part in South Bank parkrun.

South Bank parkrun started on 3rd November 2012, and since then 5,264 different runners, including participants from 134 athletics clubs, have completed 23,798 runs covering a total distance of 118,990 km, and there have been 5,322 new Personal Bests.

The women's record is held by Felicity ABRAM who ran in a time of 00:17:26 on 2013-03-02 (event number 17).
The men's record is held by Liam WOOLLETT who ran in a time of 00:15:25 on 2013-11-02 (event number 51).
The Age Grade course record is held by Louisa ABRAM who recorded a 92.81% run (18:46) on 26th October 2013 (event number 50).

Today's full results and a complete event history can be found on the South Bank parkrun Results Page.

Gerry is a South Bank pacemaker!

Event number 77 – 26th April 2014

It’s been a few weeks since we've written a run report. But We thought, what better reason for a return to run reporting than to celebrate the day Gerry Docherty joins the 100 Club? Gerry is the first South Bank parkrunner to reach 100 runs and has run most of these on the Town Moor in Newcastle-upon-Tyne. But in May 2013 Gerry began running with us in Brisbane where he finds the weather a whole lot more pleasant… but harder to run PBs in the humidity  Always the underspoken one, for a moment we thought Gerry wouldn’t turn up to run his 100th this week. But at the last minute he appeared, much to the disappointment of those to whom Gareth had just promised a piece of the superb ‘100’ cake, baked by the fabulous and ever present member of the event team Deb Khan.

This parkrunday, we were joined by 294 parkrunners, 124 of whom were female (42% of our total attendance), 126 (43%) were male, 183 (39%) were male and 44 (15%) forgot their barcode. A whopping 58 people (19.7%) achieved PBs! Great work folks!

South Bank parkrun now has 5901 registered parkrunners, which makes us 39th largest parkrun in terms of registrations out of 408 parkruns across the globe!

New members of the 10 Club
Congratulations to Meg Henderson who ran her 10th parkrun. Please look out for the 10 Club certificate which will be coming your way!

No new members of the 50 club this week, but they’re lining up and will be coming thick and fast over the coming weeks.

Big thanks to our fantastic volunteers on the day, who were

Brook ANDERSON • Elisa CAO • Emily RAINBIRD • Emma JACKSON • Guy CARPENTER • Jake CAO • Jane CHAPPELL • Moray SKILLING • Nicola SMITH • Peter D'ABBS • Reece ANDERSON • Sara MESSAGE • Sarah BAKER • Stormy BAKER • Thanh CAO

Special mention goes to Guy Carpenter who did a fantastic job on the camera!

If you’d like to volunteer, please get in touch with us by email at southbankhelpers@parkrun.com

We have a full volunteer roster for next week (3 May), but need a few people on 10 May, and quite few on the weeks that follow. Rest assured all the volunteering positions are easy and you even get 100 points towards your annual points total (up to a maximum of 3000 points in the year).

After reviewing the photos taken by Guy this week, I couldn't help but include this one of our regular junior Polly. I think you'll agree that it's an absolutely super photo, capturing the moment perfectly.

Men's placings:
An unknown runner was first.
Greg BEERLING (VM35-39) of The Run Inn Brisbane, was second over the line in 18:02.
Andrew JENKINSON (VM40-44) was third over the line in 18:45 - has been first to finish on 2 previous occasions.

Current standing in the Men's annual points competition:
Andrew JENKINSON 2222 pts.
Chris HILL 1874 pts.
Mitchell TESCH 1394 pts.

Women's placings:
Sam JONES (VW35-39) was first (43rd overall) over the line in 22:47 - second time in 34 appearances.
Jet KENTER (SW25-29) was second (46th overall) over the line in 23:00.
Megan BARKER (SW25-29) was third (52nd overall) over the line in 23:27.

Current standing in the Women's annual points competition:
Sam JONES 1960 pts.
Saffron FIRKINS 1546 pts.
Katelyn Nicole JOZEPS 1485 pts.

The following runners recorded the best Age Grade scores:
Greg BEERLING (VM35-39) was graded 74.58% for the time 18:02 (second overall).
Andrew JENKINSON (VM40-44) was graded 73.33% for the time 18:45 (third overall).
Wayne ANDREWS (VM50-54) was graded 70.29% for the time 20:59 (26th overall).

This week there were 294 runners, of whom 44 were first timers. Representatives of 15 different athletics clubs took part.

South Bank parkrun started on 3rd November 2012, and since then 5,121 different runners, including participants from 131 athletics clubs, have completed 23,395 runs covering a total distance of 116,975 km, and there have been 5,257 new Personal Bests.

The women's record is held by Felicity ABRAM who ran in a time of 00:17:26 on 2013-03-02 (event number 17).
The men's record is held by Liam WOOLLETT who ran in a time of 00:15:25 on 2013-11-02 (event number 51).
The Age Grade course record is held by Louisa ABRAM who recorded a 92.81% run (18:46) on 26th October 2013 (event number 50).

Today's full results and a complete event history can be found on the South Bank parkrun Results Page.