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It's a great time to be in Melbourne and it's hard not to get caught up with all the fanatics coming out of the woodwork to cheer on their teams. So let's celebrate by having a day off on Friday....say what?!?! Yup, don't forget we won't be at MSAC as we embrace the public holiday and enjoy the sleep in. We encourage all of you to do the same!

And other than some pretty important AFL games on the weekend, we had some athletes throwing themselves into the fast and furious world of Duathlons at Race #3 of the Vic series, head first into Race #4 of the Trail Running Series down at Anglesea and we had Jimmy ticking off his peak build weekend on his way to Ironman Barcelona on Oct 6. The Kona duo of Sammy & Trent will hit their straps this weekend with their peak weekend, as will our Melbourne Marathon runners and our Chicago Marathon road runner Neda, who will all be smashing out their A races on Oct 13.

This week we've included a timely article to remind you about the importance of core exercises in your run, the rebranding of our favourite nutrition products, a link to join our Noosa chat group and a cheeky photo of the week!

Do or do not. There is no try.

Yoda

"We all know that “doing core” is important ancillary work for endurance training efforts. However, traditional “ab circuits” (high reps, short rests) actually do very little to prevent injury or provide the stabilizing benefits we are really seeking with “core” work. Furthermore, fitting auxiliary strength work around a busy schedule can prove challenging and may often fall by the wayside. These are some efficient exercises and protocols for runners who want to see specific adaptations to the demands of the sport."

For intermediate/advanced athletes
Be early enough to hear briefing
Must have confident bike handling skills and working front & rear lights
Tri-Alliance apparel is preferred, to keep the group together safely

With Coach Ollie & Bondy @ Albert Park Lake
With Coach Greg @ Essendon
For all athletes
Be ready to run on time
Check timetable for meeting locations

Public Holiday - no timetabled training sessions

All athletes welcome
Meet at Elwood Beach Car Park
Be early enough to listen to pre-session briefing
Distance according to ability/race goals
Ensure you carry all spares, leavers, CO2, money & phone
Check timetable for meeting locations

With Coach Ollie & Bondy from MSAC front entrance
With Coach Greg from Fairfield Park Boathouse (Car Park)
For all athletes
Be ready to run on time
Bring warm clothing to complete functional strength, stretching and technique activities