Thursday Thoughts Ed. 82 - A week (at least) at a time.

9:03 PM Remy Maguire - Manifest the Best 0 Comments

When it comes to being fit and healthy, the one-day-at-a-time approach doesn't really apply. Sure, everyday we get up and recommit to our intentions but chances are we made them ahead of time. Who wakes up and thinks, "Well, I've nothing else to do guess I'll go take a 5 mile run.", or "Today, hmmmm, I'm going to try a pilates class." I just don't think it happens that way. Sure, some days we just do what we can, eek out a walk or squeeze in a class. But, no one gets fit spontaneously!

Last weeks article from Precision Nutrition with real life examples from my friends pantry was all about the power of planning and preparation. When it comes to healthy eating forethought is as powerful as self-control. Plan to succeed.

Today, a client and friend asked me on our walk if I had the next few weeks before traveling to Utah to race the XTERRA National Championship all planned out. 

Sure do. 

I plan every week of workouts in advance. I know when I'm too busy, too tired. Somedays the pool is open and somedays it's not. Wednesday afternoons are up in the air. Tuesdays and Thursdays I have more time and energy. 

I start planning by making note of my goals. For example...

My overall GOALS: Feel good about myself and my body. Push my body to perform at the top of my sport. Fuel myself to have energy and vibrant health. Take a break when I need it. Have fun doing it. 

My current GOAL: To feel extraordinary at the national race. To be as prepared as I can be. (Knowing full well - I often feel terrible come race day...NERVES! But, deep down inside - believing I am ready.)

From here I plan the week or weeks. 

It usually looks something like this...

Monday - Teach Spin Class
Tuesday - Lift weights and Swim
Wednesday - Ride my bike and run.
Thursday - Lift weights or rest.
Friday - Swim 
Saturday - Ride my bike or do something fun outside.
Sunday - Race or Rest

By weeks end - I've hit the pool 2x, lifted weights 1-2x, biked 3x and rested. If one workout doesn't happen on it's particular day I just move it around to make them fit. I rarely miss a workout but when I do (like this week! RAIN! Dentist appointment!) I either make up for it or get over it. 

You can use this same formula to build a great Fall workout routine. What are your fitness goals this fall? Feel good, get healthier, burn off some fat, stretch your muscles, learn to dance, just keep moving?? Think about it. Then make a simple plan. SIMPLE. PLAN. 

Here are some cool things happening at the club that might make it easier. 

And I'm always here to help. 


Fall Training and Massage Special is going on now through Sept. 30th!
Personal Training/Pilates $60/hour, Partner Training/Pilates $38/person/hour, Massage $50/hour or 90 minute massage $70! Stock up while they are on sale!
 
Want to try something new?? 

The new Group Fitness schedule is online --- check it out or pick up a copy and plan your week. 

Here's the Fall Line up for specialty classes....
 
We have so many wonderful and new programs starting in September. Pass this info on to your friends and family, male and female. They do not need to be members to join these programs.
 
HIIT Team Training - 30 minute High Intensity Interval Training
Fall Boot Camps - Co-ed and Dude's/Women Only options
Learn to Run - with Carol at the Waterfront
Deadlift Team Training - 30 minute sessions
Ladies Bike Rides - Casual Commuter and Roadie Ready options
Belly Dance Boot Camp with Aksana - 6 week program


Truly,
Remy
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Duathlon, Triathlon and XTERRA: Results

10:26 AM Remy Maguire - Manifest the Best 0 Comments


Portland XTERRA: Hagg Lake August 10, 2013
OVERALL 30th
WOMEN 3rd/25
WOMEN 30-34 2nd/
SWIM  and T1 18:47
BIKE 1:32:56
T2 00:46
RUN 39:07
TIME 2:31:37



Black Diamond XTERRA : August 4, 2013
OVERALL 25th/82
WOMEN 5th
WOMEN 30-34 1st
SWIM 19:02
T1  1:32
BIKE 1:50:00
T2 1:02
RUN 46:36
TIME 2:58:15


Deschutes Dash Sprint Tri: July 14, 2013
OVERALL  14th/
WOMEN 3rd/
WOMEN 30-34 1st/
SWIM 8:12:71/1:01.6
T1 1:33:63
BIKE 36:49:57
T2 1:04.65
RUN 21:19
TIME 1:09:00

Blue Lake Sprint Tri: Jun 8, 2013
OVERALL            22nd / 393
WOMEN            2nd / 161 >
WOMEN 30-34            1st / 29 >
SWIM            12:52
T1            02:19
BIKE            35:48
T2            01:09
RUN            19:53
TIME            01:12:01

Spring Classic Duathlon: Mar 30, 2013
OVERALL            46th / 268
WOMEN            3rd / 110 >
WOMEN 30-34            1st / 14 >
RUN 1            20:22
T1            01:34
BIKE            43:38
T2            01:20
RUN 2            20:29
TIME            01:27:23

Portland Triathlon Olympic Distance: Sep 23, 2012
OVERALL            59th / 306
WOMEN            8th / 81 >
WOMEN 30-34            2nd / 14 >
SWIM            31:53
T1            02:45
BIKE            01:11:51
T2            01:24
RUN            44:36
TIME            02:32:30

Spring Classic Duathlon: Apr 7, 2012 – 1st Duathlon in career
OVERALL            56th / 186
WOMEN            8th / 55 >
WOMEN 30-34            2nd / 7 >
RUN 1            20:43
T1 1:45
BIKE 46:01
T2 1:19:00
RUN 2 20:43
TIME            01:30:19



Girlfriends and Dudes Sprint Triathlon, July 29, 2012
OVERALL 10th / 262
WOMEN 1st
WOMEN 30-34 1st
SWIM 11:11
T1
BIKE 38:06
T2 :57
RUN 19:59
TIME  1:10:14

Summer Solstice 3 mile run,  June 23rd, 2012
OVERALL  3rd
WOMEN 1st
AGE GROUP 1st
TIME 19:04

Max Muscle Olympic Triathlon,  September 11, 2011
OVERALL 3rd / 36
WOMEN 1st
AGE GROUP 1st
SWIM 24:45
T1 1:18
BIKE 1:23:57
T2 0:38
RUN 44:52
TIME  2:33:35


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PDX XTERRA - August 10th, 2013 at Hagg Lake

10:10 AM Remy Maguire - Manifest the Best 0 Comments

Portland Off-Road Triathlon!

RESULTS:

3rd Place  - Overall Female

Overall -
Place : 30/93
Time : 2:31:37
Pace : 7:10
Group : 2/3
Gender : 3/25

Splits -
Swim and T1 : 18:47
Bike : 1:32:56
T2 : 00:46
Run : 39:07


It was another lovely morning in Oregon. My BFF Julie and I drove out to Hagg Lake together -- she had a couple broken fingers and had to sit out the race. In fact she sat in a lawn chair and cheered her lungs out while snapping a few pics - Thanks Jules! Here I am setting up transition -- my new buddy and racing pal Solana is getting prepped right next to me. The other baldy to the left was squeezing his big bike right in between us. I'm feeling pretty good.
The swim was fast and fun. We had to paddle around two bouys before heading back to shore, running out of the water, under the banner and back into the lake to do it again. For some reason I find it super fun to swim 'round bouys -- I like swimming sideways!

Transition time. I got out before Solana but she came up fast behind me! At some point I stepped on my fave pair of race shades and broke off an arm. Bummer! We headed out on the bike loop through the parking lot and down the road before ducking into the forested single track. I remember thinking, Whoa! I don't think I'm all recovered from last weekends race in Black Diamond, UGH! Took a while to warm up the legs. Once on the trail I felt better -- I know this course fairly well and my confidence was up. It took about 3/4 of the mileage before the faster riders caught me. I was peeved (gotta work on my skills!) but now I had some thing to chase! Came out of the woods in 4th or 5th and felt the fire in my belly to run to the podium.

I LOVE trail running. I feel like a caffeinated bunny rabbit. Jump, hop, leap, run! I was paired up with another women out of transition and onto the trail. Man, she was FAST! She quickly took the lead and left me in the dust. I did a major mental reboot and tried to find peace with my position off the podium. I didn't think there was anyway I could catch her.

Then. Up the next hill. I saw her. Stop. And walk.

OMG! Are you kidding me?!!? Is she done?

Yup.

Am I?

Nope.


3rd OVERALL! And my gal Solana right ahead of me. Couldn't be more stoked. (Can you tell?)

I won a sweet metal pint class too. And darn if it didn't turn out to be both the perfect post0race cocktail glass -- it also made a very convenient ice pack!
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To-do : Connect

8:09 AM Remy Maguire - Manifest the Best 0 Comments

Went through yesterday without a To-Do list. It was a good day. 3 visits from 3 lovely girlfriends. Didn't get much work done, no writing, no computer time, no housework. Just sharing, living, loving, communicating and learning. Make it happen -
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Utah Here I come!

9:08 PM Remy Maguire - Manifest the Best 0 Comments


Congratulations!

Your outstanding performance in this year’s XTERRA America Tour has qualified you to compete at the prestigious XTERRA USA Championship to be held at Snowbasin Resort, Utah on September 21, 2013.  
 
As the grand finale of more than seventy events held across the country, XTERRA’s USA Champs is a chance to compete against top-performing athletes from each of XTERRA’s seven regions across the country, and earn the title of “XTERRA National Champion”.  There are slots to the 2013 XTERRA World Championship available as well. 
 
The colors of Autumn are everywhere on the scenic Snowbasin course which combines a 1.5-kilometer swim at Pineview Reservoir, 28-kilometers of mountain biking, and a 10-kilometer trail run.  It’s all filmed for a one-hour television show and the fun continues after the race at the annual Harvest Moon Festival on Ogden’s Historic 25th Street.
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Black Diamond XTERRA

2:28 PM Remy Maguire - Manifest the Best 0 Comments

RACE #1 --- Black Diamond XTERRA

Soaking in the sun. Pre race beach time. Next stop pre-race Pizza!

Rock n roll Pizza!

A little different that our usual but Hey, When in Federal Way.....



I'm ready for this. No photos from the swim but it was pretty rad. Water was a warm 72 degrees. The group of us swam 1/2 mile out to a mini-island where race volunteers ushered us across a padded mat over the island (about 30 feet) and then back into the lake heading to shore, another 1/2 mile.

Switcheroo. Swim to bike.

My whole body is aching. Arms, hands, quads, ouch! How the heck am i supposed to run a 10k after this craziness?!?!

No clue. You just do. I'd post the photos from the run but I make it look really hard. You'd never want to do a race like this if you saw the the sheer pain on my face. Oh, ok, fine....But, really, it ain't pretty.

RESULT: 5th Overall Women. 1st in my Age Group. Happy as can be!!!
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Hagg Lake - Learning Lessons.

10:52 AM Remy Maguire - Manifest the Best 0 Comments

Signed up for my first XTERRA. About to hit the trail and test out my solo skills. Testing out a new sleeker, race worthy CamelBack and feeling prepared for anything!

Gorgeous day out at Hagg Lake. The lake is full of boats, and floats, fishermen and water babies. I'm feeling good.  My buddy Julie is doing a mini-tri with the folks from Athletes Lounge and I'm heading out into the woods. 



The trail a round the lake is about 12 miles, flat, mostly single track, with a few on road sections and a nasty path through the blackberry bushes down by the shore. Shortly after these pictures were taken I found myself wrestling with the thorny bracken. I lost. Rode up a banked corner and BAM my bike and I were splayed across the trail. Flat tire. Very flat.

I can do this. I'm prepared! I've been practicing changing flats on my own - with out my trusty coach/husband to help. Wheel off, tube stripped, new one ready to go, pump in hand. I bet I can do this fast! Ahhh. Huh?!!?! How the heck does this flipping mini pump work?? I've never used this one!!! Struggle, struggle, give up. Give up????

Well, yes, I did. I'll admit it -- I tried not to lose my shit. I picked myself up and all my crap and started walking. I didn't get too far when I realized I actually sis lose my shit. I'd left the pump and tools back down the trail. I threw down my bike and trudged back scanning the trail not know where the heck I had been. This sucks. 

Found it. Ridiculous Remy. Really. Get it together. 




Well, I didn't. I made it to the road. Some dudes tried to pick me up in a old Ford truck. I passed. No cell service. Nice. I walked up the road until I could get a few bars --- called Julie who was doing the mini-tri practice and planned to meet me back at the car. "Dammit...flat....side of the road....help....Tanner Creek....bah!"

As soon as I saw her truck come around the corner -- the tears came and the laughs. Thanks for the rescue Julie Jo. Thanks for the learning experience Hagg Lake. I'll be back!!!! And I will beat you. 
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