NANCI Training

Another busy weekend full of races and amazing Nanci results flooding my inbox.
Kokoda challenge:
Shardy ,Nico ,Elijah with Marie came in 3rd overall & 1st Mixed team.
Guzzler trail half Marathon:
Jane showing she’s the Queen of the trails taking 1st place 🥇
Jetty2Jetty:
Taylor in blustery conditions finishes 3rd 🥉 in the 10km.
School State Xc championships:
(Final results unavailable)
Izzy,Emmy,Macie,Sophie,Darcy,Ash,Elijah & Conor all represented MetWest with some fantastic ,strong runs.

On a weekend that saw both the Australian Mile and Marathon records go down the Nanci’s rose to the occasion to put their best on display as well.
Saturday:
The 2km- Nate 7.57 , Thomas 10.17

5km- Conor 16.46

10km - CW 31.24 , Taylor 36.14 , Mark 59.29

Half - Sam 1.08.10 , DMan 1.16.34 , Lauren 1.21.42 , Zahley 1.27.13 , Erin 1.32.11 , Kayla D 2.04.00 , Amy 2.07.10 , Marie 2.12.09

Sunday
Full- Alex 2.44.24 , Dan Brown 2.52.18 , Jack 2.58.49 , Blair 3.00.49 , Taryn 3.21.25 , Nathan 3.29.22 , Bec 5.39.10

The 63.3km- Glen (half 1.43.06) (full 3.41.33) 5.24.38

Some new PB’s, some gutsy runs and plenty of heart shown out on course over two big days. Thank you family and friends for putting up with many months of training and coming out to cheer and support.

With many younger athletes coming through the ranks at the Nanci Crew the older members need to set a better example. It appears the Nanci “Cobra Salute” has been forgotten in favour of more fashionable or questionable gang signs, salutes or unsavoury finger positions.
So let’s get the cobra salute back in action and appearing in finishing chutes , podium pics and Parkruns to show our pride in our team. 🐍

Thursdays session will be - mini Mona’s + 4xFotherhills
For those racing Friday or Sunday your session is 3x500m w/500m recovery run these at or slightly faster than race pace.

For a lot of the crew it’s taper week. 5 off to Ballarat for the half and SEC cross country for the lads. So whilst sessions will be smaller or easier paces ,it’s critical you don’t allow bad habits to creep in⬇️. Focus on form , breathing, nutrition🍌 and race plan.
Tuesdays session -
Xc session - 2km BAR on XC loop + 1km faster BAR on AFL oval + 4 x 150m strides w/150m recovery

Track/road session- 3laps/2laps/1lap AFL oval w/lap recovery + 5 x 150m strides w/150m recovery

Ahh Ripley. A booming suburb. Great Parkrun , fantastic cafes and a healthy amount of Break & Enters. And we can now add to that list , home of the Nanci crew’s Saturday Sessions. A 500m concrete path has opened up around a newly built cricket oval😲.
Now we at the Nanci’s have a habit of naming things after ourselves. Anderson Astrodome, Kangas Kicker , The Corndog & Fotherhills so it only makes sense we continue this theme.

So come join the crew departing the Ripley shopping center car park at 5:30am for 5 x 500m on/off (3x500m for those under 13) at the newly named Jack Track Ripley.
(Or you can do it at Limestone park🤷🏻‍♂️)

*clothing optional but encouraged 😂😂⬇️

Mark has been praying 🙏🏻 for a simple session for sometime now and the gods have finally answered. No complex intervals to program on the watch or need of a calculator to see what it all adds up to.
Thursdays session gets no simpler than 3 x 1km (2 x AFL oval lap) w/ 500m recovery(1x AFL oval lap)
Like Mark , the session is shorter than usual.
So begin each rep like it’s the start of a race. Hard for 200m then find that comfortable pace (5km pace )to complete the laps.

The true Nanci spirit was definitely on show this past week. Showing up when a fellow crew member needs assistance. This has always been prevalent at our club and was great to see it’s as strong as ever. And it’s especially strong in Mel. When shopping Mel sensed something was up, like some sort of Marvel superhero she just knew. She dropped her shopping, gathered some first aid supplies and followed a gut feeling only to come across little Zahley halfway across town sitting in tears by the roadside. Had she been hit by a car? Assaulted by some local thug? Or cursed by her father’s inability to stay upright for extended periods of running 🤷🏻‍♂️?
Nonetheless she was saved , patched up and is making a speedy recovery.

We honour Mel this week naming the track session after her.
The Tuesday “Mel’s mile” session is.
1x Mile @ Half Mara pace
2x 800m @ 10km pace
2x 400m @ 5km pace
All with 400m recoveries.

Those with Xc aspirations your session is :
2km B.A.R on the Xc loop + 3x 2 helipad hills with lap of PCYC oval in between.

Here are some other memories of Nanci’s showing up for each other ⬇️

Fantastic news! We’ve achieved over 30 new Nanci singlets which means the price drops to only $100. So everyone will receive the difference back. Everyone who’s paid please contact Annette with your account details and she’ll transfer it back or you can collect cash from long run or at training.

If you haven’t ordered yet or paid ($100) get in quick so we can place the order asap and get these appearing on start lines.

The Astrodome strikes again. Pb’s galore and dying in the gutter 😂. Congratulations everyone who came out and ran their heart out. And a big thank you to the pacing crew.

And at Robelle Parkrun the great pacing and Pb’s were also happening. Well done everybody.

Exciting things have been cooking behind the scenes with one of the premier running / cycling brands . Local Brisbane company Blacksheep have kindly designed the Nanci crew a new ,what we’re calling the “Fresh Start” race singlet in their high end FlyMesh material. These look fantastic and if you’d like one please comment Quantity and sizes. They are $125 each.