Multisports Orange County (CA)

BEFORE THE RACE Enter Team Races FAR in advance so you don't miss out when they fill up RSVP on the MSOC site so we know you are going Try to attend Pre & Post Race Social events if there are any Try to stay at the same hotel or campground site as the rest of the team when possible. Read the race info and review the maps online carefully so you are fully prepared for the race. Attend the pre-race course review by an MSOC coach if there is one (This is a great opportunity to learn key details about the course and some racing strategies) Bring your MSOC team apparel to wear before, during and after the race. (Red "Podium" shirt and black shorts.) Try to find Coach Mike or one of the other MSOC Coaches before the race for any last minute instructions or to get your transition area reviewed to maximize speed. DURING THE RACE Race smart using good technique, pacing, and tactics Race with guts and determination (don't finish the race feeling you could have gone even 1 second faster - sometimes that's the difference in placing or not!) Don't be a victim to others (bad swimming navigators, poor bike handling skills, poor run pacing) Cheer for your team mates on the course if you see them Have a finishing kick (don't get run down in the last few 100 meters. It's a mental game at this point) Stay focused on good form and fast feet and be willing to hurt a little more than anyone around you since it's the END OF THE RACE! AFTER THE RACE Get cleaned up and rehydrated. Don't stand around in your sweaty, smelly race outfit with salt crusted on your face. Get a water bottle and a fresh towel and get cleaned up a bit and change into your MSOC Red Podium shirt and black shorts or sweats. Find the team area tent, chairs and cooler if it's set up and share your race stories with your team mates. Introduce yourself to some people on the team that you don't know. Party like a Rock Star. Have fun after the race even if you weren't on top form or had a perfect day. No one will remember the times or places in a week anyways, but you will remember the fun experiences you had at the races. Send a race report to coach Mike as well as any pics you took so we can add it to the team race report. (Especially if it was a race that we did not attend as a team)

TUSTIN, CA - Multisports OC member Shelby Stanger was the first overall female at the first race of the Peters Canyon Evening Trail Run Series which took place on Thursday June 14. Coach Mike Collins was the top male finisher placing 2nd overall jsut 5 seconds behind a 17 year old high school track and cross country runner. Other MSOC racers included Steven Owen, Slater Fletcher, Barry Wilson, Cath, Mari Russell, Emily Goldstein, Alli Collins, Lynne Nadeau. The event put on by Renegade Racing was a very enjoyable low key event. The course was an off-road 5 mile course that ran on a horse trail up into Peter's Canyon and did a loop up the main trail and back along the woops on the back fence line. A BBQ followed the race. There are 3 races in the series spaced a month apart. The next race will be July 12, and the last one on Aug 9. Mark your calendar to attend.

2	Michael, Collins	M	41	Multi Sports Oc	0:30:23	6:05
13	Steven, Owen	M	56	Multisports Oc	0:35:22	7:08
14	Slater, Fletcher	M	30	Unattached  0	0:35:48	7:10
25	Shelby, Stanger	F	26	Unattached	38:25:00	7:40
26	Catherine, Lambert	F	39	Multisports	0:38:49	7:46
28	Mari, Russell	F	42	Multisports Oc	0:39:00	7:48
29	Barry, Wilson	M	43	Orange County Tr	0:39:56	7:05
44	Maya, Kass   F	F	37	Friends Run Oc	43:31:00	8:40
57	Troy, Gregory	M	43	Friends Run Oc	0:46:58	9:24
59	Rachael, Kadel	F	41	Friends Run Oc	0:47:23	9:29
70	Ali, Collins	F	35	Multisports Oc	0:54:46	10:57
69	Lynne, Nadeau	F	48	Unattached	00:54:45	10:57

Full Results HERE Team Photos from the race HERE

Metabolic Testing guarantees that the time you spend dropping body fat will be as efficient and productive as possible. How? These tests use medical-grade equipment to accurately look at your unique metabolic profile. Your metabolic profile is simply how efficiently your particular metabolism works—once we know how your metabolism currently operates, we can devise programs to increase your metabolism (the key to body fat loss). What are these tests? Actually, there are only two tests: the Resting Metabolic Rate (RMR) and the Active Metabolic Rate (AMR). Testing your RMR will let you know EXACTLY how many calories you burn a day—the AMR test shows you where you burn the most body fat and how to increase your overall burn rate. What are the tests like? Both tests simply analyze the air you breathe out. One collects your breath when you are resting comfortably in a chair, the other while you take a walk on a treadmill. Both take less than 15 minutes each. Resting Metabolic Rate (RMR) Simply, the RMR test tells us exactly how many calories you burn at rest. You will receive a detailed report showing your results. Why do I need to know how many calories I burn in day? If you eat 100 calories (4oz of soda) more than you burn—you will put on a pound of body fat a month! Most people try to loose weight by eating less calories . . . But less calories than what? Without the RMR test you have no idea what your zero balance is, let alone how many calories less you should eat—you are just guessing. Inaccuracy = Poor Results Active Metabolic Rate (AMR) The AMR test is performed on your favorite piece of Cardio equipment (treadmill, cycle or elliptical trainer) and measures your body’s unique response to exercise. After a brief warm up, the test takes about 6-8 minutes. The goal is to gradually raise your heart rate until you reach your Anaerobic Threshold. Once we reach your AT, we have all the information to expertly and accurately dial in your cardio programming. however, if you choose, we can take you up to your maximum output and obtain the following bio-markers: • Anaerobic Threshold o Your Anaerobic Threshold (AT) is the point of intensity at which, during exercise, you stop burning body fat! If you work out above your AT, you cannot burn body fat at all! • Fat Burning Efficiency o Simply, how much bodyfat you burn at a given heart-rate (workload). You will know than when you stay within your true fat burning zone for “x” minutes, you will burn “y” calories from fat – losing bodyfat now becomes purely a math game. • Max Heart-Rate o Provided it is safe for you to go to your maximum output (and you desire to) we can increase the intensity of exercise until your hear-rate platueas at max. Knowing your true Max Heart-Rate shows you the complete range of heart-rate zone training possibly for you. • VO2 Max o The bio-marker that truly shows your current cardiovascular fitness. Your VO2 Max result tells you how much oxygen your body can utilize when at your current peak performance. Knowing your true VO2 Max will allow you to more accurately strategize your programming towards realizing your greatest peak performance possible. The Programming: With these bio-markers giving us an accurate snapshot of your current cardiovascular abilities, we can then put together incredibly effective cardio-fitness programs that will increase your fat burned per workout, raise your overall metabolism (the key to bodyfat loss), raise your AT and raise your overall performance while actually de-stressing your systems. By not stressing your system out (and actually working with it accurately), we will make it so the time you spend in the gym will give you the greatest results your genetics will allow. Metabolic Testing is for anyone who is looking to: • start off a new program in the right direction • Break through a frustrating plateau • Get a greater return on their time spent training Now that you have the most accurate information about your metabolic profile, your personal trainer and nutritionist will use your RMR and AMR results to help establish realistic goals, follow a nutrition plan, implement your training program and monitor your results. You will see your goals materialize faster than you thought possible! Your metabolism and efficiency will change so fast you will need to get re-tested every 4-8 weeks to make sure you optimize your results Cardio Fitness & Nutrtion Package • 3 AMR tests over 12 weeks • Customized program • Ongoing consultations • Ongoing support • RMR test • Nutrition Consult/Program • Software w/ License • Food Scale • Measuring Cups • 3 Follow-up Consults Cost: Call for Special Rates for Multisports OC members

There were quite a few Nova Swim, MSOC members and loyal Fleet Feet LN customers at the Sunday Expo and Monday race. Here are a few of your times and age group places. Congratulations to all that attended and wore the logo'ed gear.

Results page

5K
OA	AG	SexP	Name		SEX	Age	Location		Chip	Pace	Gun
9	2	9	Kevin	Herbert	M	43	Aliso	Viejo	16:19	5:15	16:20
20	1	1	Julie	Swail	F	34	Irvine		17:21	5:34	17:21
39	2	4	Sherri	Ellerby	F	43	Dana	Point	18:12	5:51	18:14
54	1	47	Steven	Owen	M	55	Lake	Forest	19:06	6:08	19:11
134	6	32	Mari	Russell	F	42	San	Clemente	21:34	6:56	21:38
HALF MARATHON
153	12	129	Brian	Amende	M	29	Costa	Mesa	1:40:35	7:40	1:40:49
92	14	81	Warren	Booth	M	42	Laguna	Hills	1:34:35	7:13	1:34:42
379	12	91	Brandy	Bounds	F	26	Tustin		1:51:55	8:32	1:52:21
318	14	73	Michele	Brown	F	32	Blue	Hill	1:49:28	8:21	1:49:54
40	8	37	Dan	Graham	M	25	Irvine		1:28:59	6:47	1:29:12
63	11	57	Scott	Pickford	M	41	Aliso	Viejo	1:32:06	7:01	1:32:08
426	35	311	Patrick	Pollock	M	34	Irvine		1:53:42	8:40	1:54:01
39	7	36	Mark	Haskins	M	38	Aliso	Viejo	1:28:30	6:45	1:28:31
97	11	85	Kevin	Brown	M	31	Irvine		1:34:54	7:14	1:35:02
81	2	10	Laura	Bullock	F	32	Ladera	Ranch	1:33:38	7:08	1:33:43
252	36	198	David	B	M	35	Laguna	Niguel	1:45:50	8:04	1:46:18
43	1	40	Larry	Davidson	M	50	Dana	Point	1:29:10	6:48	1:29:13
198	8	161	Klimenty	Granovsky	M	57	Aliso	Viejo	1:43:33	7:54	1:43:38
6	2	6	Andy	Corman	M	26	San	Juan	1:16:38	5:50	1:16:39
74	1	67	Tim	Hughes	M	58	Lake	Forest	1:32:50	7:05	1:32:53
56	6	50	Stu	Glick	M	49	Dana	Point	1:31:33	6:59	1:31:42
777	66	511	Stephen	Peeler	M	53	San	Juan	2:05:53	9:36	2:06:25

TEMECULA, CA - Multisports OC Coach Michael Collins won the Sport Race at the 2007 Xterra West Championships for the 3rd concecutive year to lead a strong showing by the team. The podium for the sport race was a sea of red Mutisports Orange County shirts. Special thanks to Vince from Performance Chiropractic for coming out and doing Active Release (ART) work on our group on Saturday. Full results should be posted soon at http://www.xterraplanet.com/races/race_schedule.cfm?mode=results See photos from the weekend HERE. (Be sure to click the View Captions box if you view them as a slide show) Photos from Slater: Saturday Sunday Here is how the team did: XTERRA SPORT RACE: Michael Collins 1st overall (by about 7:06 over 2nd!!!) Robert Rodgers 1st in 45-49 (4th overall) Steven Owen - 1st in 55-59 Joel Rodgers - 1st in Clydsdale Tyler Rodgers - 2nd in 15-19 Kevin Slater Fletcher - 2nd in 30-34 Karen Mastro - 2nd in 50-54 Splits: 1 Michael Collins #757 40 - 44 :12:11 :50:42 :26:39 1:29:32 4 Robot Rodgers #682 45 - 49 :15:05 :53:09 :31:27 1:39:41 9 Kevin Fletcher #750 30 - 34 :15:11 :56:17 :31:52 1:43:20 12 Tyler Rodgers #683 15 - 19 :15:12 :58:33 :30:15 1:44:00 31 Steven Owen #673 55 - 59 :16:55 1:04:33 :33:37 1:55:05 42 Robert Swigart #728 45 - 49 :18:19 1:02:21 :39:14 1:59:54 48 Mole Rodgers #681 Clydesdale :17:04 1:06:52 :38:05 2:02:01 170 Karen Mastro #614 50 - 54 29 :22:43 2:02:37 1:10:45 3:36:05 XTERRA WEST CHAMPIONSHIPS 46 Jon Clark #168 30 - 34 :28:07 1:51:06 :49:05 3:08:18 128 Kevin Brown #157 30 - 34 :29:13 2:01:52 1:08:57 3:40:02 150 Thomas Saeman #267 35 - 39 :31:01 2:13:02 1:08:26 3:52:29 Relay 1 Pavel Lavdeakoplous #494 Men :26:53 2:01:04 :44:13 3:12:10 Dave Ruby Scott Spence XTERRA 5 & 10K TRAIL SCRAMBLES 5k Michael Collins - 2nd overall 10k Maureen Owen - Monique Fletcher -