Happy FriYAY Team!

Motivation V Discipline . I have had a few interesting conversations with athletes since Port Mac back in May about Motivation and Discipline. 

Motivations isn't supposed to last forever. Trust me, nobody is motivated 100% of the time! I'm certainly not motivated all the time, but I am extremely disciplined. 

I hear it quite often when an athlete says to me how super motivated & pumped they were for a few weeks, especially starting on a new program and goal race, then really started to struggle. Hands up who has felt like this is the past!!! Probably all of us if we are being honest! Well, its totally normal! 

So, this is where discipline comes in. Discipline is putting in the effort and showing up or getting a session done when we really don't feel like it. There are some athletes out there how have amazing discipline, and this discipline leads to a higher level of motivation.

We want to make things easier for us, not more difficult, so creating good habits and personal strategies, you will be able to navigate your way through these more difficult periods. 

So don't solely focus on motivation. There will be highs & lows. You will have those weeks where you are motivated, and those weeks where you are not. Call on your discipline, be kind to YOU and keep striving towards the very best version of you. 

Let's do This, 

Alli

What a weekend GCM was! From the freezing cold on Saturday morning, through to cheering home our epic Double Run power couple of Kahori & Eiji, we had a hugely successful weekend. So many outstanding performances out there over all distances, so a HUGE KUDOS to: Claire in the 5km, the 10km Jase, Justin & Maddi, Kat, Superspeedy Kath, Tim is back YIPPEE, Emma, Liz & Len....all so impressive! The 21.1km we had Lisa E-B & Rikki who were smiles the whole way! Of course we had our Marathon superstars in Trinny & Jezz, both hitting their goal paces to qualify them for Boston marathon 2024 & Sally for finishing her 40th birthday marathon! Of course, Kahori & Eiji.....I think we all just need to bow to them as so many of us are in absolute awe of what they accomplished. To all of our supporters out there over the weekend....THANKYOU for making this weekend so special and such a highlight for so many of us! 

Each year on the weekend after GCM, Multisport volunteers at Coomera parkrun, we call this our Take Over! Its always a fun morning and a way we, as a team, can give back to parkrun. The roster has been updated and posted on our Facebook Event. If there is any issues or if you would like to volunteer, please let me know.....jobs like being a Pacer or Course Motivator really could make some ones day who is chasing a time or pb :-) 

The Girls Out of Office Day has been locked in for Saturday 16th September. The plan is to have a run at Kirra parkrun, then head to the Ground Currumbin for a delicious breakfast, followed by some girlie fun at The Bathhouse. There has been a booking made for 7 of the girls already, please head over to the FaceBook page Events for more details & contact Coach Alli if you are keen to be added to this Girls Out of Office Day! 

Entries are also open for the Sunny Coast Run Festival in August. We also have a Team set up for those heading up to race. Be sure to register under Multisport Gold.

For looking for something different on Sunday 27th August, the Brisbane to Gold Coast Ride has entries open and a solid number of the Team has entered in this ride, some will be going hard whilst others will be enjoying a Sunday ride! The plan is to regroup for lunch somewhere post ride! The Team name here again will be Multisport Gold.

Entries are now OPEN for Port Mac 2024....so who is in and for what distances? Had FOMO this year.....then don't miss out being part of the action next year!

SATURDAY 19th August

With GCM & SCM done & dusted, lets go exploring with no pressure for runs pre or post parkrun.....just running for fun today.....and what a better location to do this at than Sirromet parkrun. Oh yeah I hear you say!!! This run is only 30 mins up the highway and one none of us have run before! It is a hilly out & back course with the plenty of wildlife, scenery & wallabies along the way. This course is a mix of gravel, bitumen and path so it should be one to remember! What's a parkrun....and a visit to Sirromet....without breakfast and coffee afterwards at the Cellar Door café!! . This is one On Tour not to miss! 

MultisportGOLD is all about community and encouraging members to push (safely) individual limits and become stronger athletes.

With the new 2023-2024 Triathlon season kicking off on 1st July 2023, NOW is the time to start logging in your race results. Every parkrun, every race is worth valuable points, so be in it to win and lets see how is going to be our new Club Male & Female Champions!

We have modified the points system, and make sure you know the rules, we are making the Club Championship to fully acknowledge the commitment and effort required by all MultisportGOLD athletes in getting to the start line and completing any one of the event categories. So it doesn't matter if your a triathlete, or a runner, this series is inclusive for us all!

It is super easy to log your points. Just head to the website here. Simply fill in the tabs and you're on your way! 

Sunday Rides will be rolling out this week from Ox Lake at 6.00am sharp. This week, we have 3 groups heading for different destinations! ##The SC70.3 Crew heading for Beechy  ##Douggies Donut Ride (which we will be calling the Double D Ride!) is heading for coffee & donuts, ##The Has Beens Group is cruising around the coast clocking up some kms. Definitely come rugged up winter woolie warm & flashing lights front & back as it is now dark when we set out. Coffee will be back at the lake.

Swim Squad is on Tuesday & Thursday at Coomera Anglican College Aquatic Centre. Please arrive by 5.20am so we can go through the boards & be in the water at 5.30am. 

Tuesday Track is on at Griffith Uni Track, meeting at the Grandstand for a 5.30pm start for warm up & drills with the Main Set kicking off around 6.00pm. Passes are $4 fee paid at the Uni Pool Entrance.

Thursday Hills at Adidas Park on Reserve Road Coomera, parking at the Skate Park. Please arrive by 5.20pm to head out for the warm up at 5.30pm.

FriYAY KOFFEE KMs Departing Highland Reserve Roundabout at 5.15am, the M&L  Roundabout 5.20am and then Ox Lake at 5.30am. Destination is Driftwood at Paradise Point.