Happy FriYAY Team!

"But I only have 1 speed" If I had $1 for every time I had someone say said this to me, I could have retired by now! This phrase is one of my pet hates, as it is absolute and total rubbish!!! 

Everybody has more than 1 speed.....however most people will opt for the soft option and not push themselves hard because yes, it does hurt! And it can hurt a lot!  They never really understand it is actually the mind which is holding them back, not their bodies capabilities. Being able to change gears from easy to fast does take time, practice and courage both mentally AND physically. 

Speed work in the pool, on the bike and running are a staple in any good training program, and for good reason. 

Finding some fast speed, means you have to get out of your comfort zone, and you have to be prepared to hurt. Getting into the Threshold or Vo2 Max level of effort is a measure of how much O2 your body can use, and luckily for most of us, this level of effort can't be sustained for long LOL!!!

Both science & practice supports the clear benefits of speedwork for those wanting to get faster at parkrun, or to run a marathon. During these speed workouts, you maximally activate your slow-twitch muscles & intermediate muscle fibres, all which increase your aerobic capacity, meaning you are improving the body's ability to quickly transport O2 to the muscles for energy. Your body will be become more efficient, your economy will improve, so that you are expending less energy and operate at a faster level for the same effort for a longer period of time. 

I know how enjoyable it is to train within that low aerobic state,  don't get me wrong, this level if training is super important as well. However you aren't going to get faster or stronger by not making it hurt from time to time & really pushing your limits.

So next time you say to yourself, or to me, that you only have 1 speed......I am going to tell you that is absolute rubbish. 

Put yourself in the drivers seat, foot on the clutch, change gears and then hit the accelerator. Guaranteed, with some hard effort, you will walk away surprising yourself on how awesome that hurt locker can actually feel! 

Let's do This, 

Alli

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  ## The Double D's is heading for coffee & donuts, ##The Has Beens Group is cruising up North 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 where families are welcome to join us.

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.