Happy FriYAY Team!

As we make the transition from the good old Excel spreadsheet to Training Peaks for our weekly training plans (yes, finally!) one thing I have noticed repeatedly, for a number of athletes not just 1 or 2, is how very few people actually know how to run slow! 

Time & time again when programmed for an easy run, people get carried away in looking good for Strava, for themselves so they look good in public, and because they simply dont know how to run slow. 

Like most things we do in life, it takes time & practice. And so many times recently, I have seen & heard athletes blaming the workout data or the heart rate zones, when in actual fact, the data is set from information provided.....and to me, shows that most people, simply don't know how to run slow. Slow means slow. Not moderate, not out of breathe, and certainly within Zone 2-low Zone 3.

How deep is your breathing? Could you sing a song or have a conversation? Do you feeling relaxed? Generally, the answer here comes with a " Yes, but ......." There should be No buts.  The biggest mistake most runners make, and yes, I am included in this at times, but running too hard on our easy runs. 

Easy running is called easy running, because it should feel pretty dang easy in relation to your other run paces/efforts/intensity zones. 

So many people think to run fast, they need to run fast in training. WRONG. Easy running actually improves your endurance, builds your aerobic capacity and improves your ability to run faster, you will be able to run more as there is less stress on the body and you will handle those moderate to higher intensity workouts far more efficiently .

Easy running is the foundation of your distance running, if your running 5km or longer, its impossible to overstate the importance of easy effort running has on your improvement as a runner. 

So before you start blaming the zones set or the workout ranges, and requesting for changes to be made after only 1 attempt at easy running, how about taking a good hard look at YOU. Not many things in life are easy these days, so master the art of easy running with confidence and you will see the improvement come. 

Find your Fire,

Alli

Our incredible Fi, based in Adelaide, had an stella race at the Great South 1/2M last Sunday. This run is over both trails & road, so this is right up Fi's alley. In the thick of Busso 70.3 training, Fi ran just over 2 hours, finishing 4th place in her category! Huge Kudos to you Fi, so proud of you. 

And a shout out of HAVE FUN to our MSGold Team heading to Moreton Bay Club Champs on Sunday. With only a small team hitting start lines, it will be a morning of fun racing together. Lets do this Team! 

Northern Rivers Rail Trail Weekend.....lock in 19-20th October for some squad fun out along the NRRT route. We will be launching both days from Murwillumbah. There is options to run / ride the whole way / part way for one or both days, or a relaxing walk to the Gallery. Accom available at the Imperial Hotel for those keen on doing both days. Dinner Sat night will be at the Pub :-) For more information, please see Coach Alli or our Social Director Sharyn....or the Facebook page has all the details. This is shaping up to be such a fun weekend away 

The Recc Run the World Squad Run is back for 2025, and entries open tonight for this event. Coach Alli will post unoffical teams on our FB page on Friday, and our teams can organise within themselves who the Captain is, Team names & rego. For those you have particiatped in this eent in prvious years, we all know how much epic fun it is....some come one Team, lets support this awesome community event and get as many MSGold teams entered as possible!

Multisport Gold Christmas Party and Awards have been locked in for Sunday 10th November.  We are planning for an 9.30am arrival for a 10am kick off.......well I should say.....Bowl Off....yeap...we are heading to Gods Country (Insert rolling eyes emoji here!!!) for Barefoot Bowls at Paradise Point Bowls Club.  All the details for the Event of the Year are on our Facebook Page Events later on today.  OMG.....who is excited already !!!

Get your entries in for Bris to GC ride....our team name is MSGold Crew. Don't forget to book your train faire

Have a think about adding some of these events to your calendar  :  QTS Series, Brisbane to Gold Coast Ride, GC Run Festival, Kingy Tri just to name a few!!! 

#### POSTPONED DUE TO WEATHER ####

NEW DATE TBA for those Chasing the Letter J

Our On Tour for the month of September will see us chasing the Letter J in our Alphabet, so over the mountain we go to Jeune, out Beaudesert way! This course is entirely on trails (or grass paddocks!) and is 2 laps! Hopefully there wont be any rain in the days leading up to this date, otherwise we will be having fun through mud & puddles LOL!!! 

Lets make this another adventure out for our crew, somewhere different and fun, and of course, we will search out the best local cafe for breakkie and coffee afterwards

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

With the new 2024-2025 Triathlon season kicking off on 1st July 2024, 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, so make sure you know the rules and you MUST be wearing your Multisport Gold kit! 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, simply fill in the tabs and you're on your way! 

This Sunday, ALL our ride groups will be rolling out from Ox Lake at 5.30am.

Sunday Cruisers will be in search of Coffee, with the Party Train rolling around at a more leisurely pace getting in their kms for the upcoming B2GC Ride. 

Coach Alli NOR Captain Cooke will NOT be at the start of this ride, therefore this is NOT a Sanctioned Ride. 

Over the winter months, please ensure you have bright lights front & back and you are dressed appropriately for the conditions!

Swim Squad is on Tuesday & Thursday at Coomera Anglican Aquatic Centre. Please arrive by 5.20am to go through the session and be in the water by 5.30am

Tuesday Track is at Griffith Uni. We will be starting warm ups at 5.30pm with a 6.00pm for the main set. 

FriYAY Koffee Kms is rolling out from Cafe 2 at 5.15am, swinging by MnL Roundabout at 5.20am, then toot tooting past Ox Lake at 5.30am, so be ready to jump on....the train will not wait!! Coffee is at Driftwood Cafe at Paradise Point.

Casual fees are to be paid in advance OR at the training session. A casual visit is $10 with pool entry additional paid upon Entry to Rackley's.