Thursday, November 5, 2009

Time to Celebrate 8 Years!

GO ELM RUNNING MAN/PERSON GO!

ELM is turning 8 years old this month and we want you to celebrate with us!
Yes, it's true, ELM has been training you in the trails, on the beach, at the playground and in the gym since November of 2001! ELM continues to evolve its programs and services based on YOUR voice and what YOU want.
This month, as a way to celebrate this exciting anniversary, we are creating a special contest for YOU:
ELM Home Gym Prize Package Includes:
  • ELM Daily Fitness Log
  • ELM Running Cap
  • Exercise Ball
  • Stalastix Tubing
  • Aeroskip Jump Rope
  • Valued at more than $110!
Go to the ELM Facebook page for details on how to enter!!
Happy Birthday to Me....
SS

Wednesday, November 4, 2009

Wednesday Wisdom


Running is an open door. And once a woman steps through it,
she starts thinking, "If I can run, maybe there are other things I can
do.' And that's the start of a profound awakening.

Felicite Rwemalika
AKWOS, Rawanda

Tuesday, November 3, 2009

Week in Pics

It has been a WONDERFUL week and I am LOVING the start of November! Sunshine? Warm temps (like, above 10 I mean)? Isolated showers? I'll take it and then some please!

The week after Perseverance is just about as busy as the week before - well not quite but close! I have enjoyed hearing race tales from those who Persevered last weekend as there are plenty of mini-adventures that seem to occur during both the 3k and the 10k course.

The results and links to photos are up on the Perseverance website so go check it out!

I had some fun training last week in the mud and sun and rain and amongst fallen yellow and orange leaves...every turn on the trail is picture postcard beautiful!

Monday was a rebellious 'I am playing hookie' run with lovely leaders Lynn and Kathy at Seal Bay Park...

Tuesday was all out trail speed intervals on my solo run...yick.

Wednesday was a ride with Pascale and Greg in Cumby (and Jack the french dog of course)...forgot my bike shoes and had a very interesting experience sliding off my pedal clip things with my sneakers...not recommended for skill development...and if you want to have children in the future...ouch...

Thursday was a good hard Bootcamp stair workout! No pics but MAN did they giver at the Filberg stairs!!

Friday was a rest day...Craniosacral therapy with Heather Hodge at Integral Balance...and a gourmet dinner for two at Locals...can't begin to tell you how good that was...

Saturday was my own tragic attempt at racing the Perseverance Trail run course...MAN THAT IS A BRUTAL COURSE!! Who would design something like that anyways?? You racers are SUPER hard core and I love you for doing it!!

Sunday was the BEST ride ever. I nearly had a heart attack combined with an athsma attack trying to climb Branch 21 above the lake without stopping. Seriously I almost wooofed my cookies. Can't WAIT to do that again!

Monday ran my trail speed intervals...and went down to check out the Torch Relay!!

STRENGTH was a daily ritual as well, of course. As I am playing with my TRX System in the basement every day and having fun with some new moves...

ELM Athlete and CFB SARTech, Rob Dumonceau, was one of the proud Comox Valley torch bearers!! SO sorry I couldn't see the action in person Rob but this is a GREAT photo! You look like the spirit really caught you...like a wide eyed kid with Olympic fever! CONGRATS!


Down at torch relay central they had some super cute 'canada' winter gear on sale...good thing they only take VISA or I would have blown the budget!!




Tuesday TODAY! I am going for a bike ride in Cumby after I head down to Mountain City to pick up my old faithful Giant Reign!! Not sure I will remember how to ride the old tank but I am planning to do so over the winter and save my little Anthem filly for race season. Yippppee for riding on a lovely BLUE SKY NOVEMBER DAY!


On SUNDAY we rode up B21 from the lake for the first time in a very long time...the busy beavers are stripping as many trees from the forest as they can before winter...working 24 hours a day. This is what it looked like on Sunday...sniffle sniffle...we do need toilet paper...

video

Have a great week!

SS

Thursday, October 29, 2009

I feel a Need for Speeeeeed!


That's right...it's baaaaaaaa aaaaaaack...

Our annual Need for Speed, specialized running clinic kicks off in one weeks time on Thursday, November 5th! Registration is ongoing until next Monday so be sure to check out all the details on the ELM website and get your registration asap to reserve your spot!
This is one of my favorite clinics to teach as we get down to the nitty gritty of improving your running speed through training SMART not just HARD.
The clinic runs Thursday evenings, from 5:30-7:00pm, for 12 weeks with a break over Christmas.
NOTE: The first night we will be starting at 5:00pm for those who can arrive early to complete their video analysis before dark. Don't worry if you can't make it by 5 on that first night, you will still have a chance to get your running gait taped later that night.
NEED FOR SPEED 2009
Running Gait Analysis
Running Fitness Assessment
Weekly Speed & Power Training
Annual Program Design & More...
Go to www.elmhealth.com or check out the ELM Facebook page for more info!
Cheers,
Sarah.

Wednesday, October 28, 2009

National Chocolate Day


I thought that might get your attention!


That's right, today is National Chocolate Day (Thanks Diane:)!
And there ain't nothin' wrong with that I say! Those who know me know that I am all about balance, moderation and finding happiness in ones life...and for many that means enjoying the taste of good chocolate now and then.
The Bonus? They have found nutritional benefits within the delicious folds of dark chocolate...even better! Antioxidants...rock.
That brings me to my To Do list for today...
At the start of each week I tidy up my office desk and tidy up my mind with a giant To Do list for the week. All week I tick things off and add just as many things it seems. I often create mini-side-lists when the urge hits - in the car, in bed or during lunch in the kitchen. By the end of the week there are lists half crossed off all over the place. When Monday rolls around again I merge them all into one new fresh, tidy list for the coming week.
This week my To Do list looks like this:
  1. Perseverance: Thank you's, Photos, Race Report, Press Release, Clean Up, T-Shirts to Extreme Runners (on sale for $15 while quantities last!), AGM report, Pick up Rec Cntre Deposit etc...
  2. Mail Client Race Jersey to Clearwater
  3. Need for Speed Clinic Prep: Book facility, find video camera, poster design, blog, press release etc...
  4. Books: Finalize ELM Training Manual, Running Manual and ELM Cookbook files for Sure Copies...all of which will be available as Books and EBooks for purchase in November.
  5. THATS RIGHT! THE ELM COOKBOOK is on it's way!! Stay tuned for the release this November... Hence the chocolate segway...there will be a few chocolately recipes in there you can be sure!
  6. Meet with Nathaniel at www.nrichmedia.com to review new ELM Website: Another exciting deal for November as we get set to launch the new ELM site...it is looking amazing and will host our new ELM online store!
  7. Work on book...Fit & Free coming soon!
  8. Work on other (secret) online store products...
  9. Set date for ELM annual Christmas Partay with Extreme Runners
  10. Finalize ELM Equipment pricing list...soon to be part of our online store.
  11. Data Entry
  12. Back up files
  13. Confirm NCCP course dates in November (continuing ed)
  14. PERU! Confirm info night details for next Friday.
  15. Client monthly programs
Phew...and that is just how my list started this week!
Better go do some of these things!!
Cheers,
SS

Monday, October 26, 2009

Perseverance Post Race Report


The rain didn't scare 169 racers and 50 volunteers away from the 5th annual Perseverance Trail Run in Cumberland on Sunday.

The skies were grey and low but the energy was bright and high as racers for the 10K and 3K courses made their way to the start line. Once the horn blew the racers seemed to forget about the rain as they were forced to focused on navigating the classic rooty, muddy, twisty and very scenic trails of the Cumberland Forest.
The race was a huge success with all money raised going directly to the Cumberland Community Forest Society to assist them in working towards their goal of purchasing additional forest lands for recreational and aesthetic use now and into the future.
Along with ELM and Extreme Runners the following community sponsor's generous support once again made this years event a great success: Thrifty Foods, ABC Printing, Hi Tech, nrichmedia, Odlum Brown and the Comox Valley Record.
Other local supporters who kept the racers safe and happy on race day include: Comox Valley Search & Rescue, St. Johns Ambulance as well as Fiesta Quest, Sound Systems, Mudsharks Coffee, Tim Hortons, Seeds Market and Cumberland Massage Therapy!
In addition community landholders including the Village of Cumberland, CCFS, Hancock Timber, Timberwest and Cumberland Recreation provided racers with the opportunity to participate in this fundraiser by opening their property and facilities to the racers.
Racers were treated to a huge pile of draw prizes from generous race sponsors. With close to 40 prizes and many free giveaways from Brooks, many racers left with a prize. A very big thank you to the following prize sponsors: Valhalla Pure, Riding Fool Hostel, Darkside Chocolates, Zen Zero, Fitness Excellence, Brooks, Ascent Physiotherapy, Crows Soap Factory, HiTech, Breathing Room, Jim Smiley of Remax, Cumberland Massage Therapy, and Trail Runner Magazine.
This event could not exist without the support of our amazing volunteer team. If you haven't had the pleasure of organizing or simply volunteering for a race or similar scale event then you might not realize all of the countless hours that are spent preparing for and executing such an event. If you get the opportunity to volunteer I suggest you take it so you can see what goes on behind the scenes! It is a wonderful way to give back to the events and sports that you enjoy so much!
Here is an idea of what it takes to put on the Perseverance Trail Run...HUGE THANK YOU to all of our VOLUNTEERS::
Perseverance Committee
Lene Curts & Me - Head Organizers
Arran Kerrigan- Registration
John Wall - 3K Course
Terry Lewis - 10K Course
Pre-Registration
Stan & Margarite Masson
Ian Clarke
Pascale & Yasmin Houde
Race Day Registration
Kathy Campbell
Genevieve Burdette
Shannon Lebeauf
Leslie Dargie
Prizes & T-Shirts
Jean Lewis
MC Liz Tribe
Food
Cathy Livsey
Alma Ballington
Craig Balliington
Heather Skuja
Equipment Set Up
Alma & Craig
Lo Lanning
Heather Mills
Anne G
Brad F
Timing & Results
David Kassekoff
Jim Smiley
Bob Lavoi
Neil Holm
Signage
Lynn, Neil, Naomi, Alexander and Maya Swift
10K Marshalling
Greg Young
Mark Power
John Simard
Graham Sibley
Pascale & Yasmin Houde
3K Marshalling
Marilyn Olsen
Kim Wall
Jessie & Matt
Simon Toole
Photographers
Kim Senechal
Audrey Erlandson
Kath Campbell
Marc Power
First Aid : St Johns Ambulance
Norm Potvin, Tyler and Richard
CV Search and Rescue
Paul & Darlene Berry
Anne Nygren
Carol Anne Browning
Cheryl
Sue Bates
Ernie
Hector
AND everyone else who I missed that jumped in to help when we needed it.
CRAZY THANK YOU!!
Full race results and race photos are now available on the Perseverance website at www.perseverancetrailrun.com .
Race T-Shirts will be on sale at Extreme Runners this week for $15 so be sure to head down and pick one up if you would still like to support the Cumberland Community Forest!
Cheers and see you next year!
Sarah.

Sunday, October 25, 2009

Perseverance Photos Part 1


READY SET GO!

I just got home from the Perseverance Trail Run, unloaded my car full of soggy race stuff, had a hot bath and am now going through some of the photos from todays race!


There will be many more photos from the course coming in the next week but here is a taster from Kathy Campbell (supervolunteer:) at race central to tide you over... Picasa Web album


Full race recap to come on Monday right here on the blog and be sure check the perseverance website tomorrow or Tuesday for full race results www.perseverancetrailrun.com


All in all it was a FANTASTIC day and we had a great turnout for our fundraiser...THANK YOU to all the racers, volunteers and sponsors!


Cheers,

Sarah.