Newsletter 3 - Life. Be in it

Limestone
Coast
Newsletter 3
community
Congratulations!
Well done to everyone who participated in run 2. It is important to keep
your running and walking pace consistent each week to help improve
your fitness. The Active Community Team Challenge will help you develop
a healthy lifestyle routine in your day to day lives. Keep focused and keep
your eye on the prize. Strive to do better every week. By the end of week 7
you will high-five yourself for what you have achieved.
Some of you have been curious as to how the point scoring is calculated.
In the next newsletter I will reveal how the scoring system works. All you
need to do this week is improve on your average time from weeks 1 and 2.
Good Luck!
ACTC T-shirt!
T-shirts can still be ordered!
$10 (plus $8 for postage)
To order email Neil at
ACTC@sa.lifebeinit.org
A special mention for our walkers out there
Remember, it’s not just about being the fastest!
Unfortunately we can’t distinguish between runners and walkers from
your times to publish them in the newsletter. But we do acknowlege that
you are doing a fantastic job and the Active Community Team Challenge
would not be the same without you. Keep up the good work!
It’s not too late!
We will still be accepting late entries at the third 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.
2011 trophies
The teams who have not yet returned the perpetual tropies please return to:
Mount Gambier Council - Greg Muller
Millicent Council - Frank Brennan
Naracoorte - Fiona Miles - 0417 820 990
Results
Your results will be posted on the website soon after your run day.
Visit www.sa.lifebeinit.org and follow the links.

Active Community Team Challenge 2012
Newsletter 3
The warm up...
We all know we should do it, but why and how
The following tips are provided by Sports Medicine Australia SA
from their ‘Warm Up & Stretching’ brochure to help you prepare
for your run or walk.
Warm Up
With a 2 – 3 minute jog, to raise a light sweat (to be completed
before stretching)
Stretching
Hold your stretches for 10 – 20sec (do not bounce) repeat each
stretch 2-3 times, stretch gently & slowly, keep breathing, stretch to
the point of tension (never pain) select the major muscle groups used
in your run or walk & stretch them through their full
range of movement.
YOUR ENTIRE STRETCHING SESSION SHOULD TAKE 15-20
MINUTES.
Cool Down
With a 2-3 minute light jog, or brisk walk immediately after your
run or walk with 5 – 10 minutes of stretching (focus on the major
muscle groups you have used during your run or walk) To
increase and maintain flexibility & muscle suppleness, stretch
2 – 3 times per week, separate to your ACTC
run or walk.

Active Community Team Challenge 2012
Newsletter 3
A big thanks to
our sponsors &
supporters!
First Aid
There will be first aid equipment available on the day.
Please take it easy if you are feeling unwell. And 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 us an ambulance on 000 and you
can also reach the ‘Life. be in it’ office on 8362 2150.
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 hope you achieve your goals for this week and 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.
Prizes
This week’s random prizes -
come to the admin tent to collect your prizes!
Mt. Gambier
Team 10 - Noeleen Henley
Team 22 - Cruisers
Millicent
Ignition
Fitness
Team 1 - Kristie Williams &
Caroline Dower
Naracoorte
Team 12 - Tesh Whitehead
Team 45 - Sam Barnett
Team 39 - Lachie Nolan
Team 33 - Nikki Bedworth
Team 43 - Meg Nolan

Active Community Team Challenge 2012
Newsletter 3
Top 3 Fastest Individuals
Fastest runners - week 2
Surname Firstname Team name Time
4km Female
Collins Rosie ILC 18:15
Reid Krystie CRUISERS 18:58
Gillin Bianca DASHING DESIGNERS 19:05
2km Female
Gray Tenille YOUNG GUNS 09:07
Duncan Zoe YOUNG GUNS 10:06
Hayley Henke ANGRY DEMONS 10:26
4km Male
Collins Peter ILC 14:52
Mann Robert WANNA BE WINNERS 15:02
Newman Ben SHADFORTH FINANCIAL GROUP 16:23
2km Male
Campbell Johnathan ALI V - FITNESS & NUTRITION 07:43
Lock Shaun AIR JORDAN’S 08:17
Reid Todd AIR JORDAN’S 08:35
Fastest runners - week 2
Surname Firstname Team name Time
4km Female
Denton Donna DAVE’S DREAMTEAM 17:35
Van Eeden Helene SPICE GIRLS 19:27
VARCOE ALISON HAPPY FEET 19:40
2km Female
Rebellato Tina WALKING WITH KHA’S 11:25
O’Loughlin Claire RED TAPE 14:08
Reilly Anne COMMUNITY CHICKS 18:09
4km Male
Williams Owen MILLICENT SAINTS PLUS ONE 14:50
Haggett Cam MILLICENT SAINTS PLUS ONE 16:13
Green Dave DAVE’S DREAMTEAM 16:50
2km Male
Brennan Frank ENCOMPASS STAYERS 12:50
Brown Glenn COUNCIL CRUISERS 14:38
Whitford Paul COUNCIL CRUISERS 16:44

Active Community Team Challenge 2012
Newsletter 3
Top 3 Fastest Individuals
Fastest runners - week 2
Surname Firstname Team name Time
4km Female
Fletcher Sara PERKULATORS 17:18
Hawker Rachel PERKULATORS 17:50
Tulley Lou PERKULATORS 18:17
2km Female
Elliott Hannah INSANE BOLTS 08:55
Richards Lauren INSANE BOLTS 09:00
Van Ryn Gabby INSANE BOLTS 09:10
4km Male
Barnett Sam B FLATS 16:23
Dolan Andrew PERKULATORS 16:42
Nankivell Heath MURRAY NANKIVELL 17:40
2km Male
Jennings Tom INSANE BOLTS 07:37
Tully Ruben INSANE BOLTS 07:49
Peltz Oscar NPS HEAT 08:04
Average times – Run 2 – by age
dist sex