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"PRACTICE WITH PURPOSE" The goal of Multisports OC is to offer the highest level of technique instruction and training for swimming, cycling, and running at a reasonable price. The program will help people improve and enjoy the process of training to reach personal excellence in competition. The club's moto is "Practice with Purpose", and an emphasis is placed on learning to do each sport correctly before training harder to ensure longevity and staying injury free. Once sound mechanics for each sport has been established the focus changes to heart rate management, pacing, and sound training cycle principles to continue to help athletes get faster. The program is "Athlete Centered, Coach Driven, & Performance Based." Coach Collins describes the program in 3 simple terms: 1. Do it RIGHT 2. Do it FASTER 3. Do it LONGER Here is a more detailed explaination of each part. 1. Do it RIGHT (Technique) It is crucial to learn the techniques to do each skill properly before trying to train for distance. There are several benefits to doing this. First, by using proper technique you will be less likely to get injured. Second, when using proper technique, you can go faster using less energy. Third, you will be able to hold a more consistent pace and not break down mechanically or slow down as quickly as when poor technique is used. However, in making a technique change you will often need to slow down to do it properly and really re-train your muscle memory. You many not only be slower but even a little more tired when first making a change because the body is not conditioned to do it that way (both mentally and physically). Stay consistently committed to making a change and it will pay off though. If you have a stroke like a VW bug it may be faster than a Ferrari the needs a tune up, but once that Ferrari is running right it will blow away the VW. Be willing to go slower at first to end up getting faster. 2. Do it FASTER (Pace control) We use the term EASY SPEED. Fast does not have to mean HARD. If you can learn to do things fairly fast it will be easier to hold a decent pace at sub-maximal effort. For example, if you can swim one fast 100 Free in 1:00, it is not unreasonable to be able to do a 500 in 5:50 or faster (holding 1:10 pace). However, if your maximum speed 100 is around 1:10 it is not really possible to break 6:00 or even be close. The same is true in running. If you can only run an 8:00 mile it is not reasonable to expect to be able to run a 24 minute 5K. By doing short repeats with proper form, your technique and speed can be maintained without as much breakdown found when doing long straight exercises. 3. Do it LONGER (Maintain Technique and Pace for longer distances) As your technique and raw speed improve you will be able to hold it together for a longer duration or more repeats. Many swimmers are not be able to complete a straight 200 Butterfly with very good form, but they could swim 8 x 25 of Fly with a some rest and do it reasonably well - or at least legal :-). By doing 8 x 25 well it would not be much of a stretch to do 4 x 50 with pretty decent form, then 2 x 100, and eventually a straight 200. Again, the same is true with running. Few people can run 40 minutes or more maintaining good technique, rhythm, and stride frequency, but they could do a better job if they broke it into several shorter repeats with rest/recovery time between. The key to doing it longer is to be able to maintain proper form for the duration of the exercise. This requires finding the most energy efficient way to perform each skill. In addition to these three principles we also help athletes in many of the peripheral areas that affect optimal performance including, race strategy & tactics, mental toughness, strength & flexibility, nutrition, injury prevention and rehab. We strive to help athletes "leave no stone unturned" in working toward their personal excellence.
Even though the race promoters had to limit the number of participants to 250 the race was a big success. We had a number of friends and family in attendance to witness the first XTERRA race in El Moro State Park. Although it was quite cold before the race start we quickly warmed up on the climb to the ridge-line. After a crowded start the runners thinned out quickly and made their way around the perimeter of the park. The downhill finish into the back of the El Moro parking lot made for a very exciting finish for all the participants and spectators. I think that everyone will be looking forward to the second race at this venue. Some of the results of the race are posted below. You can also go to the race results web page HERE for all others. Thanks to all those who came out and sorry! for those that were unable to signup or attend.
Results for the 15K:
Age Group Finishers
1 JON CLARK 34 00:59:53
1 HEATHER FUHR 39 01:02:57
1 STEVEN OWEN 56 01:14:09
11 DICKIE FERNANDEZ 36 IRVINE CA 01:14:57
3 CATHERINE LAMBERT 39 TUSTIN CA 01:18:48
7 MICHAEL CRESCENTI 28 01:18:57
18 GREGORY SIMON 35 LAGUNA BEACH AZ 01:21:21
19 KIP GROSSMAN 47 LAGUNA BEACH CA 01:26:55
13 KATHY FLIPPIN 37 LAGUNA CA 01:40:20
13 BRANDY BOUNDS 26 IRVINE CA 01:43:43
3 MAUREEN MC KINLEY 54 01:45:02
POSE METHOD OF RUNNING TECHNIQUE INSTRUCTION
An Introduction to Pose Running Private Lesson including video analysis is available by appointment. The cost is $150 for a 1-1/2 hour session and includes a video of your running (Please bring a 2GB USB Stick or SD Card). ( Cost is $80 each for 2-4 athletes).
Once an initial evaluation is completed we offer the following 6 lesson package to master your execution of Pose Method running. The cost is $400 for 6 sessions or $80 per session. ($275 per person for 2-4 athletes or $60 per person per session). Abilities must be fairly similar for small group lessons.
POSE METHOD FOLLOW-UP LESSON PROGRESSION
1. Increase awareness of how to use Body Weight and to run on the ball of the foot.
2. Progression to improve ability to pull correctly and on time.
3. Uphill & Downhill Running Techniques
4. Using a Tempo Trainer & Advanced Pose Drills
5. Pacing Skills & Heart Rate Management (HR, Cadence, Time)
6. Technique & Sharpening Drills & Follow-up Video Analysis
See a sample video of before and after running:
http://www.youtube.com/watch?v=vOVhQDuM1Ks&feature=g-upl
See what people have said after taking a lesson or clinic HERE.
Register Here and choose the Video Analysis/Lesson Option.
Email Coach to set up lesson times or call 949-338-6682.
Michael Collins - Pose Certified Running Coach - Level 4
KAREN MASTRO WINS 2007 TRI-CALIFORNIA SERIES
SAN FRANCISCO, CA - Karen Mastro placed 6th at the Treasure Island Triathlon (turned into a duathlon because of a severe oil spill in SF Bay). This solidified her position as the top 50-54 year old female in the Tri California Silver Series which included:
WildFlower
Pacific Grove
Tinley's Dirty Adventures
Treasure Island
Results Here:
http://www.compudentsystems.com/triathlons/series/
David B & Brandy Win at Muddy Buddy 2007
SAN DIMAS - At least 2 MSOC teams competed at the 2007 Muddy Buddy event at Bonelli Park.
David B. & Brandy Bounds siezed the opportunity to go for the title with the absence of two-time defending champions Coach Michael Collins and Professional Triathlete Julie Swail. (Julie was busy WINNING the ITU World Cup Race in Cancun Mexico)
Emily and Alex, Team Blonde Ambition, took 2nd place in their catagory
See photos here:
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