What's up with ELM?

Team ELM Kicks Snow at the Yeti!

2012-01-28T16:09:00.000-08:00

Woooot Wooot! Team ELM takes first place in the Mt Washington YETI Sprint Course!

Nice work Team ELM! What a fun day up on the mountain:) It was a windy and cold one but in the end this years Yeti was just as fun as years past. We had a rockin' roster looking for a good time and nearly everyone took home a medal in their individual categories! Solid results! You can check the complete results out on the Yeti website which should be updated in the next day or so...

Congrats to Team ELM- thanks for coming out!
Shauna Connaughton- first place woman overall in the 5k!
Lynn Swift- 2nd place in her cat!
Kerri Brownie- all smiles in her first snowshoe race!
Deborah Adams- first place in her cat!
Gail Martindale- first place in her cat!
Sarah Burrell- woootwooot!
Greg Young- 3rd place in his cat!
John Wall- 2nd place in his cat!
Debbie Wright- way to go!

This years course was completely different from previous years and personally, I liked it much better! Instead of a nasty epic climb off the start, we got to enjoy some downhill, some undulating single track and much less extreme elevation changes. Much more flow and better views along the way. On the first section of downhill single track I fell into a tree well and got stuck up to my hip! Dragged myself out and heard the guy behind me groan when he fell in after me!

After what seemed to be forever and ever, we came to the ponds and made our way back to the Raven lodge on the home stretch. A little hill to the finish line was a bit mean, but made for a good lung burn to get across the line. The longest 5k you will ever run!

Every year I taste blood at the finish line and get a good smokers cough going for a day or so following that race. That is how I know I was pounding the VO2max and exploding the little alveoli in my lungs. It's a good thing! Great start to the year and a killer workout to force the body out of long slow mode.

Good times, great organization, fabulous volunteers (THANK YOU), lots of prizes and a great atmosphere...see you next year!

Sarah.

Wow...Top Personal Trainer...again!

2012-01-19T13:20:00.000-08:00

Local Fitness Professionals, Voted Number One in Western Canada.

Two Comox Valley fitness professionals have recently been awarded top honors by Get Out There Magazine in the national 2011 Peoples Choice Awards. Sarah Seads of Equilibrium Lifestyle Management (ELM) was voted Best Personal Trainer in Western Canada and Island Pilates and Fitness (IPF) received the top spot for Best Yoga/Pilates Studio in Western Canada.

IPF owner, Leanne Zdebiak-Eni was thrilled to receive so many votes for her Pilates and fitness studio which has been operating in the Comox Valley for 9 years. “I was blown away when I heard the news, especially as I wasn’t even aware of this contest. Thank you to everyone who voted for us and I must express my gratitude to our exceptional team of instructors. Without their professionalism, commitment and dedication, IPF would not be the vibrant studio that it is today” said Zdebiak-Eni.

Sarah Seads was stoked to learn she had received the Best Personal Trainer award for the 2nd time since 2009. “Being based out of such a small community, it was an awesome surprise to receive this award once again. It warms my heart to know that so many of our clients took the time to vote for us. I am continually grateful to be a part of such a supportive community!”

You can learn more about these top fitness professionals by visiting their websites at www.elmhealth.com and www.islandpilates.ca

THANK YOU THANK YOU THANK YOU!

Sarah:)

Don't be that Awkward Runner!

2012-01-11T06:25:00.000-08:00

Have you ever seen yourself run?

Now is your chance to have your running gait analyzed so you can start 2012 on the 'right foot'! Sign up for ELM's Run Tech Workshop this Sunday, January 15th (today is the DEADLINE)...become more efficient and stop being an 'awkward runner' LOL!

Included in this 2 hour specialized workshop:

Biomechanical Video Analysis of your Running Technique
Introduction to Biomechanics of Running & Mid-Foot Running Technique
Introduction to Barefoot Running-Why? & How?
Specific drills to strengthen and train efficient running technique
Personalized Exercise Prescription to address muscular imbalances and improve running efficiency, strength and speed
ELM Running Clinic Manual, Individual Analysis Results & Video link

Check out all of the workshop details on the ELM website...

Lose It!

2012-01-10T08:52:00.000-08:00

How is it going folks?

Still focused on the prize? Are your goals still crystal clear? I hope so...it is only January 10th LOL!

If weight management is on your list of goals for 2012 then you are not alone. Reaching and maintaining a healthy weight is on everyone's mind this time of year. And so it should be- all year! We know the benefits of staying at at healthy weight- I don't have to preach to the choir so to speak. Go ahead and list 5 health benefits right now...

So we all know WHY...

And really, we all know the basic formula for HOW...calories in vs calories out... you need to create and stick to your personal calorie budget. How do you know what your budget is? The simple answer is:

If you are gaining weight and you don't want to, you are over budget.

If you are losing weight and you don't want to, you are under budget.

Simple right? Well...that is cuz it is.

I know I know... you 'eat really well'...and 'eat really healthy'...and 'rarely eat junk food'...Good for you- that is awesome! But...it is not only WHAT you eat...but WHEN you eat...and most importantly HOW MUCH you eat.

No whining that your calorie budget is so much smaller than your friend Susie or your husband John...genetics are a b*&^% LOL. Of course you can alter your metabolic rate with more exercise, eating frequent small meals, increasing muscle mass, training your body to burn more fat as fuel etc... But you still need to work within your own personal budget.

If it is accountability and a reality check that you need then you are in luck! There are a wide range of fantastic online programs that track activity and nutrition and give you instant feedback on your progress. My two faves are:

www.fitday.com

www.loseit.com

So easy to use...so effective...and such simple tools for reaching your goals! Some people find they need to track their activity and food intake over the long term in order to stay within their healthy budget. Is that so bad? I don't think so. I think that is a small price to pay for long term success, health and longevity. We are always told to track our finances, stick to a budget and stay focused on our financial goals each day/week/month...so why do we beat ourselves up when we need to use the same system for our weight? You can't always do it on will power alone- don't believe that for a minute! There are great tools out there...don't judge your motivation...be happy when you find something that works and go for it!

Cheers and happy weight management,

Sarah.

January Fitness Adventures

2012-01-04T06:32:00.000-08:00

Last week to register for all of ELM's January Fitness Adventures!

The power of a group is amazing...support, accountability, friendly competition, comraderie, energy and inspiration are all part of this power.

The ELM trainers and fearless leaders are ready to to rock and help you along your 2012 fitness journey! ELM has plenty of group fitness options for you to choose from this winter so check out the pics below and follow the links for complete details on the ELM website.

Don't delay your registration if you plan to join us for fun, group fitness this winter...sign up today to secure your spot!

NEW: Run Tech Workshop Sunday, January 15th 9:30-11:30am. Running Video Analysis, Technique instruction and Exercise Prescription. Topics include biomechanics, mid-foot stride, introduction to barefoot running, drills and strength exercises. Space is limited so register early! Deadline January 11th!

Need for Speed & Yoga Part 2: Thursdays Run from 5:30-7:00 with Yoga from 7:05-8pm. Starts this Thursday and runs for 6 weeks. Some space still available- contact ELM fmi!

Baby Bootcamp! Tuesdays 9:30-10:45am January 10-March 13. Deadline this Friday and spaces are filling up quickly!

Womens Learn to Run Clinic! Tuesdays 5:30-7:00pm January 10-March 13th. Deadline this Friday. Complete beginners and Novice runners welcome!

SCORE! Core and stretch class: Wednesdays 7-8am January 11-March 22. Deadline this Friday. This is the perfect combination to address muscular imbalances- stretch the tight and strengthen the weak.

Fitness Bootcamp: Mondays 5:00-6:15pm, Tuesday/Thursday Sunrise 6:00-7:15am starts January 9th...deadline this Friday!

ELM Members Only Annual Snowshoe Hike and Feast at Coastal Trek Lodge!! Saturday, February 4th, 1:30-9:00pm

Want something you don't see? Let us know! The squeeky wheel get's the grease...

Happy Trails!

Sarah.

Clear Vision

2012-01-03T13:21:00.000-08:00

Happy New Year!

I hope you are as excited about 2012 as I am:)

What does the coming year have in store for you? Well, that, my friend, is up to you:)

It is time to look ahead and create a clear vision of your future!

You know what to do...but here is a reminder:

Dream Big. ANYTHING really is possible with time, smart training and determination.

Set SMART goals (Specific, Measurable, Attainable, Recorded, Time-Bound). Pull out a calendar and pick your events/dates. Identify them in order of importance (A/B/C).

Identify your limiting factors (speed, strength, endurance, skill, etc) and set medium term goals that will help you over come these and prepare you for your BIG goals.

Create an Action Plan of short term goals that will get you moving and help you take daily steps in the right direction. Setting weekly goals will keep you on track and help you stay focused over the long haul.

You can do it. How bad do you want to, is the real question?

The power of positive intention is undeniable. Whether it is the 'universe' or simply the effect of keeping your goals at the front of your mind, having a clear vision of your intention is a key step.

Make a list of your goals and post them on the fridge.

Create a screen saver on your computer with a list of your goals or powerful images that remind you of them.

Or, create a vision board and put it somewhere you will see every single day. That reminder may be all you need to keep moving forward towards your goals.

Vision Board
Creating a vision board is a very simple but very powerful experience. This is a project that we often complete during our fitness retreats and our participants really enjoy the process as much as the outcome. Here is how you do it:

You will need:
Pile of your favourite magazines.
Poster board
Scissors/glue/tape etc.

Cut out images and text that resonate with you and remind you of your goals. Arrange them on the board however you are inspired to. Put it somewhere you will see it everyday!

Here is my vision board...an inside peek into my personal dreams and goals! It is on my office door and I look at it every day...and it inspires me every time I see it!

Onward!

Sarah.

ELM 2011 Fitness Adventures Slideshow

2011-12-31T10:37:00.000-08:00

Goodbye 2011...

Special thank you to all of our ELM Membership Sponsors for your generosity and support over the past year!

Extreme Runners
Is a technical running/walking store with the goal of providing active people with appropriate footwear and clothing. Staff have a considerable range of running and walking experience at all levels, and considerable training and experience in fitting all foot types with quality running and walking shoes.
436 5th Street, Courtenay, BC, Phone: (250) 703-9544
www.extremerunners.com
Discount for ELM members:
10% off regular priced purchases

Mountain City Cycle
Drop in to Courtenay's premier bike shop for professional sales and service.
120 5th st, Courtenay, Phone: 250-334-0084
www.mountaincitycycles.com
ridemcc@telus.net
Discount for ELM members:
10% off all parts and accessories.

Mind Over Mountain Adventure Racing MOMAR
www.mindovermountain.com
info@mindovermountain.com
Discount for ELM members:
20% Off Registration Fee! Contact ELM for your discount code.

Paradise Boutique
Specializing in locally designed swimwear and unique clothing & accessories.
613 Johnson St. Victoria, BC, Phone: (250) 386-6968
http://www.paradiseboutique.ca/
Discount for ELM members:
10% off regular priced purchases.

Zen Zero Raw Juice Fountain
480B 6th St, Courtenay BC, Phone: (250) 338-0571
www.zenzero.ca
Discount for ELM members:
One free shot of wheatgrass with purchase of a drink valued $5 or more

Ascent Physiotherapy
141A Nordin Ave Comox BC. Phone: 339-1039
www.ascentphysiotherapy.com
Discount for ELM members:
10% discount for physiotherapy services provided by Kendra & Kim, RPTs

Riding Fool Hostel
2705 Dunsmuir, Cumberland, BC, V0R 1S0
Toll Free: 1-888-313-FOOL
info@ridingfool.com
www.ridingfool.com
Phone: (250) 336-8250, Fax: (250) 336-8253
Discount for ELM members:
10% discount for accomodations -extended to friends that you refer from out of town!

Comox Valley Acupuncture and Traditional Chinese Medicine
Comox Valley Acupuncture and Traditional Chinese Medicine has a special focus on sports injuries, chronic pain and women's health. Please contact Michelle Hughes, Practitioner of TCM
Phone: 250-334-3630
www.comoxvalleyacupuncture.com
949 Fitzgerald Avenue , Courtenay, B.C.
Discount for ELM members:
15% discount off initial consultation & 10% off regular visits.

Island Pilates & Fitness
Your Source for Mind Body Fitness.
All levels, all bodies welcome.
Web www.islandpilates.ca
Phone: 250.703.CORE (2673)
Email info@islandpilates.ca
303B 13th Street, Courtenay
Discount for ELM members:
One free class with the purchase of a session or punchcard.

Coastal Trek Health and Fitness Resort
All inclusive, personalized health & wellness vacations. Locatedon Vancouver Island, BC, Canada.
Ph: (250) 897 2333
Forbidden Plateau Road
www.coastaltrekresort.com
Discount for ELM members:
15% discount extended to friends and family

West Coast Expeditions Kayaking
“Keep toning your core on a spectacular west coast kayaking adventure! Enjoy professionally guided kayaking vacations and instruction at West Coast Expeditions’ serene remote outer-island base camp.
www.westcoastexpeditions.com
info@westcoastexpeditions.com
250-338-2511 PO Box 3537, Courtenay, BC
Discount for ELM members:
11% discount extended to friends and family

Lotuswear Active Lifestyle Clothing
Come in and checkout out the new Lotuswear store in town!
Email Lotuswear
#6-795 Ryan Road (Superstore complex)
(250) 331-1711
Store Hours: 10:00 am to 6:00 pm Mon-Sat & 10-5pm Sun
Discount for ELM members:
Semi-Annual ELM Members Only Discount Nights

Valhalla Pure Courtenay
www.vpo.ca
250-334-3963 219 5th St Courtenay, BC
Discount for ELM members:
Semi-Annual ELM Members Only Discount Nights

Oh Spa
http://www.ohspa.ca/
1730 Riverside Lane, Courtenay, BC
Discount for ELM members:
10% off spa services

Senju Wellness Room
Aromatherapy Massage with 100% natural oils, Japanese Style Reflexology & Jikiden Reiki
www.senjuwellness.com
At Comox Valley Acupuncture
949 Fitzgerald Avenue , Courtenay, B.C.
Phone: 250 334 3630
Discount for ELM members:
$5 off first visit and any visit after the referral of a friend.

Bayview Chiropractic
Bayview is a full-service chiropractic clinic in Courtenay, BC. If something is interfering with your ability to enjoy life, we can help!
www.bayviewchiro.ca
544 4th St , Courtenay, B.C.
Phone: 250 334 4844
ELM members:
Contact Bayview directly for current ELM details.

Holiday Workout

2011-12-30T13:17:00.000-08:00

Hola Amigos!

Here is a holiday inspired workout that you can do anywhere, in less than an hour, without any special equipment. It will be hard, fun, entertaining and push your mental strength. My fastest Sunrise Bootcamp recruits completed the circuit in 35minutes with others closer to 50. This is the perfect way to finish 2011 and burn some calories before your New Years celebrations tomorrow night:). Warm up, workout, drink water and stretch after...enjoy!

12 Days of Christmas

(my Christmas gift to you:)

Complete each exercise accumulatively...just like the song! On the first day of Christmas...la la la... until you reach the 12th day and do them all one more time:)

1 Run 200 metres

2 Burpee Push Ups

3 Pull Ups

4 Plank Feet Jumps (wide/narrow, bum down!)

5 50 Jump Ropes

6 Forward Frog Squat Jumps

7 In Out Abs (upper and lower together)

8 Upright Rows (no equipment- do tricep push ups)

9 Split Squat Jumps (lunge, jump and switch legs...9 each side)

10 Sky Reaches (on back feet in the air reach to opposite foot...10 each side)

11 Side Plank Lifts (on side on hand or forearm and feet, drop hips down and up 11 each side)

12 Knee Tuck Jumps (jump both legs together, bringing knees as close to chest as possible)

Happy Holidays from ELM!

December days

2011-12-12T07:40:00.000-08:00

Hello and Happy Monday!
It has been a great week and I have been busy busy with lot's of fun events in between ELM classes and clients.

How is your December challenge going anyways? Building your strength? Bumping up your cardio? What will your fitness look like on January 1st? There is still plenty of time to take your own challenge...

I was honoured to be invited to present at TEDx Comox Valley last Thursday night at North Island College. To be honest, I had no idea 'who' Ted was when I was first invited- but after a quick google search I figured it out pretty quick. What an amazing movement this is! It was so awesome to be part of the local event and amongst such interesting and community focused people. I am so looking forward to the next event and helping to spread the word in the Comox Valley.

The crazy part was how many directions your emotions were stretched over the course of 2 hours. Because the topics and speakers were so wildly varied, so were our emotions. One minute my brain hurt (Self Sustaining Entropy), the next I was belly laughing (Ruth Masters), the next my heart ached (Stage One Drug Trials in Canada) and finally, my spirit was filled up and lifted (Sarah Hagan classical piano). WOW. What a night! You can read more about the speakers from the event here...

Setting up 'props' for our west cost theme on the stage... you can just catch a glimps of my Peregrine Precision Works long board and land paddle to the left of the stage!

Sharing my ideas about Human Potential and the Power of the Mind with an inspiring story of perseverance about my friend Al Bergman. Such an amazing man who we can all draw strength from.

Bootcamp has been under cold & clear skies which is the best weather we can ask for in December!! The sky is the limit and our recruits have been having fun and working hard on getting stronger, faster and healthier with every workout! We are running 7 extra classes this month so be sure to drop in on us for some pre-holiday, shortbread blasting workouts!

Calm before the storm, sunrise recruits channel their energy before another round of sprints!

'Mr. Barry Fit'! Be sure to check out the Odlum Brown Gingerbread & Bears Village up at Crown Isle this week! All proceeds from the silent auction go to support the local Boys and Girls Club:) You have to go check it out...it smells sooooo good in there:)

Looks like snow in the forecast so all you ski bunnies better wax up your boards and skiis! I will be pulling out my snowshoes this weekend if we get the dump they are calling for!

Until then...the trails are dry and clear and we have perfect winter biking and running conditions! My favourite winter weather! Only 2 weeks until the days start getting longer...

Happy Trails,

Sarah.

TEDX Ideas worth sharing

2011-12-08T11:58:00.000-08:00

What are you doing tonight?

Comox Valley has 'ideas worth spreading' at TEDx
Comox Valley Echo December 6, 2011

Imagine Comox Valley would like to introduce you to TED, a nonprofit organization devoted to "ideas worth spreading". Originally developed in 1984 as a conference to bring together people from the realms of Technology, Entertainment & Design, TED has since expanded to include community driven TEDx events.

In the spirit of "ideas worth spreading," TED has created TEDx. TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. Our event is called TEDxComoxValley where x = independently organized TED event. At TEDxComoxValley,

TEDTalks video and live speakers will combine to spark deep discussion and connection in a small group. The TED Conference provides general guidance for the TEDx program, but individual TEDx events, including ours, are self-organized.

Imagine Comox Valley is excited to host a TEDx event on Thursday, December 8th at 7: 30 pm at the North Island College campus' Stan Hagen Theatre. Topics will cover a wide range of subjects intended to foster learning and inspiration and inspire deep conversations and connections that matter. TEDx is an opportunity for community members to engage in a rich local dialogue. It is a chance to learn across disciplines and network with others; sharing your inspirations, expertise and insights.

The roster of speakers includes Ruth Masters, Sarah Seads, Pat Maddocks and Dean Addison. Feisty local icon Ruth Masters, known for her environmental activism, will share stories about her life. Sarah Seads, adventure racer and owner of the local fitness training company Equilibrium Lifestyle Management, will speak about motivation and human potential. Pat Maddocks, author of Lethal Dose: One Man's Journey Through a Phase 1 Drug Trial, will share the story of her husband's battle with cancer and speak about the Research with Respect program. Engineer, business owner and educator Dean Addison will present a talk titled, "Self Sustaining Local Decrease of Entropy". The evening will also feature a performance by internationally acclaimed classical pianist Sarah Hagen.

TEDxComox Valley is a free, public event with first-come, first-served seating. Doors open at
7: 15pm and the talks begin at 7: 30pm at which time access to the theatre will be discontinued. To find out more visit the TEDxComoxValley Facebook page http: //www.facebook.com/ TEDxComoxValley.

About TEDx, x = independently organized event

In the spirit of ideas worth spreading, TEDx is a program of local, self-organized events that bring people together to share a TED-like experience. At a TEDx event, TEDTalks video and live speakers combine to spark deep discussion and connection in a small group. These local, self-organized events are branded TEDx, where x = independently organized TED event. The TED Conference provides general guidance for the TEDx program, but individual TEDx events are self-organized. (Subject to certain rules and regulations.)

About TED TED is a nonprofit organization devoted to Ideas Worth Spreading. Started as a four-day conference in California 26 years ago, TED has grown to support those world-changing ideas with multiple initiatives.

You should come, it's gonna be fun!
SS

December Fitness Challenge

2011-12-01T12:21:00.000-08:00

HAPPY DECEMBER!
Things are starting to feel festive and you can tell the holiday season is upon us. There seem to be plenty of things that pull us in a million different directions during December and it is oh-so-easy to lose your fitness focus...don't let it happen to you this year!

Sticking with your fitness program is even more important during this month filled with parties, goodies, late nights and travelling. As you know, stress- be it good or bad- can wreak havoc on your health in the short and long term. Regular physical activity is one of your best tools to handle it! So, rather than waiting until January 1st to start your fitness resolution I CHALLENGE YOU to begin today!

Here is my challenge to you::

Pick your own December Challenge with the goal of increasing your fitness by January 1st rather than starting on January 1st. Choose one aspect of your fitness that you want to focus on and go for it! Strength, endurance, flexibility, body composition, power, balance, agility- you name it then do it! Every day or every other day, but put your focus on your challenge so that you come out ahead at the end of the year. Need some ideas? Check out my 12 days of Fitness for a list of ideas to get you thinking about your own December Challenge. Then geterdone!

12 DAY OF FITNESS: IDEAS FOR YOUR DECEMBER CHALLENGE!

Need some inspiration to help you pick your own December Challenge? Here are some ideas for you!

1. Hamstring Flexibility- legs on the wall for 3 minutes every night!
2. Balance Challenge- single leg, eyes close every morning, work up to 1 minute!
3. Core Challenge- Front Plank during the commercial break of your nightly tv show
4. Hill Challenge- Run hill repeats once per week and attack hills whenever you come to them the rest of the week (on foot, bike or ski -not in your car please).
5. Agility Challenge- Incorporate lateral movement & agility drills (grapevine, fast footwork) into every workout during the week.
6. Cardio Challenge- accumulate a minimum of 250-350 minutes of cardio per week.
7. Strength Challenge- 50:50 complete 50 push ups and 50 sit ups every day.
8. Yoga Challenge- calm your mind by spending at least 20 minutes every day on your yoga practice.
9. Weak Link Challenge- Complete 1 strength exercise for your weakest muscle/ movement and 1 stretch for your tightest muscle/movement every day.
10. Speed Challenge- Complete 5 minutes of speedwork into every workout this month! Can range from 10 seconds to 5 minutes.
11. Power Challenge- Add in power by including an upper body (plyo push ups), lower body(jump squats) and core (med ball sit ups) alternating between the 3 every day this month.
12. Endurance Challenge- add 5 minutes to the end of all your workouts this week- add up to 5 more minutes each week:)

I would love to hear your ideas! Now...what will my challenge be??

Happy December,

Sarah.

What IS up with ELM?

2011-11-28T13:28:00.000-08:00

Wondering what ELM has been up to?
We have been busy busy with all things fun and fitness of course! I hear you have missed my blog...and so here is a quickie to tide you over!

ELM's fall classes are on the homestretch and we are getting geared up for the winter session! Watch the ELM calendar for a list of classes, times and locations and be sure to sign up early to get an awesome gift...

When you register for your ELM winter program by December 15th you will receive a FREE 3 class 'Tri Fit' punch card from Island Pilates & Fitness!! This is a special, holiday offer and one that you don't want to miss out on. Thanks IPF!

I have some speaking events on the books that are pretty exciting... Last week I got to relive our Womens trip to Machu Picchu, Peru as a guest speaker at the Courtenay Rotary and next Thursday, December 8th at 8pm I will be speaking about Human Potential & Motivation at the Comox Valley TedX talk at NIC! Please come on down and check out the great line up of speakers they have on board.

Last weekend I went on an awesome 'fitness roadtrip' with Leanne & Jessica from Island Pilates & Fitness as we attended the CanFitPro conference in Vancouver. We all came back with fresh ideas and inspiration for our classes and our clients and I am looking forward to sharing them with you!

The mountains are even pretty in the city... Sweet view from the Convention centre downtown.

Island girls in the big city- watch out! Yoga mats in tow... I am sure the average person would get a kick out of our professional 'conference' but we love it!

Last workshop on Saturday I decided to enjoy a relaxing 'Bodyflow' class to wind down and stretch out. It was a super fun Yoga inspired class to music! Anyone who gets bored in traditional yoga class (I know I know there is more to Yoga than moving!) will enjoy this version as it flies by and follows a nice flow:) Check out similar classes at IPF , like Core Fusion, that combine Yoga & Pilates to music.

What next?

ELM & Extreme Runners annual Customer Appreciation Night this Friday 6-8:30pm...

January class registration begins December 1st...

Ted X Talk Thursday, December 8th 8:00pm...

2012 Travel Fitness Adventures to be finalized and announced next month!

Enter the ELM 10 Year Birthday Give-Away contest before November 30th! Tell ELM what your fitness adventure dreams are and you could win BIG from ELM!!

Hope you are doing well and getting plenty of time in your sneakers in between storms!

Cheers and happy trails,

Sarah.

Perseverance Trail Run 2011 Race Report

2011-10-30T17:59:00.000-07:00

Photos by Dave Prothero photography

Mother nature was kind to the 230 trail racers who tackled the Perseverance Trail Run this past Sunday, October 30th. The sun was shining and the trails held freshly filled puddles from recent rains making the perfect conditions for a fall trail race! The race was a huge success with all proceeds going directly to the Cumberland Community Forest Society to assist them in working towards their goal of purchasing and protecting additional forest lands in the Cumberland area.

The competition on the new 10k course was fierce with 155 racers and many competitive runners toeing the start line. Racers came from all over Vancouver Island for this years event and there were some great battles on the challenging 10k mountain run.

Top overall results in the 10k mountain run:
Males
51:11 Andrew Howard
52:21 Neil Holm
53:03 Stephan Jacobson

Females
1:02:15 Ceri Jacobson
1:02:53 Kaley Strachan
1:06:07 Bobbie Taylor

68 racers, young and old, tackled the 3k cross-country run through the Cumberland Community Forest trails. This years race included more ups and downs than previous years but that didn't slow down the racers!

Top overall results for the 3k cross-country run were as follows:
Males
13:47 Matthew Salmon
14:10 Berend Henkel
15:03 Ross Lamon

Females
17:30 Jane Johnson
18:08 Montana Mosher
18:16 Jessica Reynolds

Extreme Runners and Equilibrium Lifestyle Management (ELM) co-organized this annual fundraising event along with fantastic support from Comox Valley volunteers and sponsors. A huge thank you goes out to nearly 60 wonderful and enthusiastic volunteers who donated their time and energy before, during and after this years race. A special thank you goes to the Comox Valley Search and Rescue and St. John Ambulance teams who spent the day watching over each and every racer on the course.

This years race, once again held on Halloween weekend, brought out great costumes including everything from the Grim 'Sweeper' to Gem and a Jailbird'. Dozens of fantastic draw prizes were awarded including fresh donuts from the Cumberland Village Bakery for the best costumes. With close to 40 draw prizes donated from local business' many racers left with big smiles at the end of the day. A very big thank you to this years prize sponsors: Valhalla Pure, Riding Fool Hostel, Seeds Market, Darkside Chocolates, Zen Zero, Mosaic Vision, Lotuswear, Comox Valley Acupuncture, Ascent Physiotherapy, Active Comox Valley, HiTech, My Tech Guys, Jim Smiley of Remax, Extreme Runners and ELM.

The following community sponsors generously supported the race and helped to make this years event a great success: Thrifty Foods, Tim Hortons, Mudsharks Coffee, Fiesta Quest, ABC Printing, Hi Tech, nrichmedia, Odlum Brown, Mosaic Vision, Comox Valley Record. Landowners including the Village of Cumberland & Recreation, CCFS, Timberwest and Hancock.

A complete list of results as well as race day photos are posted at www.perseverancetrailrun.com .

Overall the race was a huge success so mark your calendars for next year October 28th 2012!

Are you ready to Persevere??

2011-10-25T13:17:00.000-07:00

Ready...Set...GO!

We are getting pumped about this Sunday's, Perseverance Trail Run and hope that you can join the fun! This Sunday at 11:00am we will kick off the 6th annual Perseverance Trail Race with the goal of raising funds for the Cumberland Community Forest Society. This event is entirely run by volunteers who are keen to promote the CCFS and local recreation events for the community.

Come on down to No. 6 Mine Park between 9 and 10:15am on Sunday, October 30th to register for one of two awesome trail running courses:

10.5k...Same route as last year only WAY better... we are running it in reverse for 2011 and we think you will have WAY bigger smiles at the finish line:) Let us know what you think! The 10.5k course is for runners only- no walkers on this epic mountain running course. Get ready for 'breathtaking' views:) 3k course- new territory! We are doing a loop in the CCFS lands for this years 3k course. Lots up short but steep ups and downs, beautiful rich forest, winding single track...fun for the whole family! Walkers are welcome on the 3k course.

Racers at the start line last year! What will be the fastest time on the new course? Will any of the speedsters break the hour mark? Time will tell!

Cows? YUP udders and all (below)! Be sure to wear your Halloween costume and get into the spirit! I hear wearing a cape makes you feel really fast... Once again we will have special prizes for the best costumes in this years race!

Run Away bride Lisa (below)... looking crisp and still very white before the race:)

Save the forest! Course sweeper, Lo (below), in her best costume yet! I heard she had to turn sideways to get through the single track however:) Think about that when choosing your race costumes!

The CCFS will be hosting a post-race BBQ by donation so you can feast on burgers after you cross the finish line! Be sure to bring a set of dry clothes to change into after the race and stick around for entertainment, draw prizes from our awesome sponsors, and awards - NEW: the top 3 in each category will receive chocolate medals this year! Woah!

This is going to be so fun...looking forward to seeing you soon!

Cheers!

Sarah.

Awesome Stuff

2011-10-14T08:48:00.000-07:00

Not sure what I like more: the long weekend or the short week:) Thanksgiving weekend brought sunshine, good food, belly laughs and great visits with my family. It was an awesome weekend...here is some of that awesomeness...

Learning to Long board.
Woah! Check out these awesome new long boards from from brother in law, Derek Frechette, of Peregrine Precision Works in Kelowna! Derek suprised us with a custom set of handcrafted longboards complete with ELM anniversary logos and...the twist...land paddles! Derek has created a dry land version of 'Stand up Paddle Boarding' -meets long boarding with these 'land paddles' and they are going to blow your mind!

I am so stoked about the awesomeness of my new long board...now I just need to learn how to ride it! Watch for Brad and I paddling around town and stay tuned for details on how you can have one of your own made especially for you...

Apple Awesomeness
Since winning a ribbon at the 'Cumberland Pie of the Year Contest' I am officially in charge of apple pie for Thankgiving dinner. And thanks to my bud Kathy C, I had a massive pile of juicy local apples to work with on Thanksgiving weekend so I got busy making pies and more pies! I turned out about 10 pies this weekend but I couldn't have done it without 2 key ingredients:
1. My sister in law Catherine!
2. This awesome apple peeler corer slicer gadget from Lee Valley tools! WOW! After borrowing this and realizing how much faster (3 times) it is than peeling by hand, I got online and ordered one of my own. Awesome invention!

Awesome 80's Tunes
Thanks to my sisters for turning me onto this awesome 80's remix album! I can't get enough of these ridiculous toe-tapping tunes from The Lost Fingers. SO good and so funny:)

Awesome Blogs
I subscribe to tonnes of blogs via 'Google Reader' that I check each morning when I boot up the computer. Here are some of my faves from this week:

This Chick Cooks: Can you wash off pesticides?

Health Mad: Benefits of eating Sprouted Food

Wold Fitness Notebook: What muscle does that work?

The Adventure Blog: Mountain Biker vs African Antelope

What blogs do you follow? Would love to hear your faves!

Get out there and enjoy that sunshine!!

Always wear a helmet

2011-10-12T06:41:00.000-07:00

MOMAR Post Volunteer Report

2011-10-05T07:28:00.000-07:00

MOMAR has come and gone and the quiet village of Cumberland is settling into fall once again. Sad but true I have missed my hometown MOMAR two years in a row now! Last year for fantastic reasons- a trip of a lifetime to Peru with 12 amazing women. This year for not so fantastic reasons- a mystery ankle injury that has sidelined me from running for more than 2 months now. Fracture? Cartilage tear? Xray, CT scan, specialists and soon an MRI and an orthopod surgeon - but the scans seem to have provided more questions than answers up to this point. Of course, time will tell and I will heal. So I must move from focusing on a diagnosis to putting my energy into healing and moving forward. When I can finally run again, it will be the most beautiful gift in the world:)

I have had so many awesome bonus experiences thrown my way as a result of my inability to run - interesting how that works. More time connecting with loved ones, more biking, kayaking and relaxing, actually. I even went golfing for the 2nd time in my life last Sunday. Well...I wouldn't call that an 'awesome' experience but it was a great way to spend time with my Dad:)

When I had to pull out of MOMAR I had the bonus opportunity to join the volunteer team to help out as an assistant course co-ordinator. It was a great chance to give back to this fantastic race that has given me SO much over the past many many years. It was also a great peek behind the scenes to see this well-oiled MOMAR machine in action!

The best part about volunteering was getting to see the race course maps before the racers LOL! I felt so sneaky knowing the course and knowing what the racers were in for on race day. Very fun to be on the 'other side' for once!

The other amazing part was being on course to see every single racer come by. I had the chance to cheer on, cheer up, and push on the racers who needed it. And I got to see my ELM friends in action on the course! I am usually selfishly racing and in my own world so this was an awesome opportunity to support my clients and friends when they needed it most- on the way UP to CP 11!

Volunteers make the world go around and these races are no exception. Without the time, energy and passion of volunteers these events could not happen. Volunteers put in long hours, and there is no glory and no bragging rights to go along with them. Volunteers at the MOMAR are rewarded greatly for their time however- with swag, food and the post event dinner and dancing:). If you aren't up for racing in your next community event you should consider volunteering- it is a great way to spend the day! And a little good Kharma never hurts:)

ELM Fearless Run Leaders hydrating at pre-race registration at the Riding Fool Hostel in Cumby.

First place overall and winner of many many many overall titles, Todd Nowak, riding up to CP 11 on the Endurance course...up to Bear Buns for a fun ride back down:)

Mr MOMAR? Superhero spotted on the bike course!

ELM Fearless Leaders Too (right) with a fantastic 3rd place finish in their first adventure race! These two gals had the fastest OVERALL trek time of all the teams in the Sport Course! Woohoo!

Valley girl and ELM Fearless Leader, Genevieve (centre), easily snags 1st solo female with an amazing 4th place overall finish time!

Congrats to all of this years MOMAR racers! Complete results and hundreds of race photos can be found on the MOMAR website.

See you next year MOMAR!!

ELM Urban Attack 'Non'- Race!

2011-10-03T10:38:00.001-07:00

URBAN ATTACK!

On Saturday, ELM hosted a special community event that included a fun, 5km Urban Attack adventure race to raise funds for the local Boys and Girls Club and celebrate 10 years of providing fun fitness adventures in the Comox Valley.

Teams of 2 with names like '4 kids later' and 'Who's on 5th?' worked to find a series of check points in the downtown Courtenay area on foot. Along the way, teams had to complete many 'mystery challenges' including some set up at local sponsoring businesses.

“The weather turned out great and scavenger hunt was fun; nice way to see the community.” says one of the participants who completed the Urban Attack event.

After the event, participants enjoyed a BBQ lunch and a big raffle with prizes from local sponsors. Sponsors include: Mountain City Cycle, Valhalla, Extreme Runners, Bayview Chiropractic, Zen Zero, Extreme Runners, CV Acupuncture, Island Pilates & Fitness, Oh Spa, Lotuswear, Active Comox Valley and Ascent Physiotherapy. Special thank you to Fiestaquest for providing the music, Mudsharks for the coffee and CV Road Runners for the 'race central' equipment.

Check out photo's from the event including some awesome action shots taken during the 'mystery challenges' on the ELM facebook page. More photos will be uploaded later this week so be sure to check back and join the ELM facebook fan page to get updates.

A few racers commented that they had so much fun they would like to do it every week! Well maybe once a year...you never know!

Cheers to all the volunteers and community sponsors for making this day such a success! I couldn't do it without you...just like the last 10 years.

BIG thank you to all the racers for coming out, giving urban adventure racing a try and supporting this event. You ROCK!

Happy Birthday ELM:)

2011-10-01T07:16:00.000-07:00

Today we are celebrating 10 Years of Fun Fitness Adventures in the Comox Valley! Come on down and party ELM Style!

The 5k 'Urban Attack' course is set, the food is ready for the BBQ and the prizes have been collected from our awesome ELM Sponsors. Come on down around 9:30am to Simms Park today if you can join the fun!

Here are all the details once again:

$20 event tickets include:

ELM Urban Attack!! In this fun, 5km urban adventure 'non-race' teams of 2 will aim to find a series of check points in the downtown Courtenay area. This race will take place on foot along with a few fun, mystery events along the way! Walk, run, bring your stoller or do cartwheels and summersaults on the route - as long as you are on foot!

Post Race BBQ! Veggie or beef burgers hot off the grill along with yummy snacks and drinks!

Special ELM 10 Year Anniversary T-Shirt!

Music!

Awesome Draw Prizes from our Sponsors!

All proceeds go directly to the Comox Valley Boys and Girls Club!

This is a fun, non-competitive community event for all abilities! Instead of giving out prizes for first place, all participants will be entered into a BIG draw for a chance to win one of many awesome prizes! We hope you can join the fun!

Want to come out but not ready for the 5km Urban Attack? Come down to Simms Park to enjoy the festivities! Enter the 'Mystery Challenge' or purchase a BBQ burger for a minimum $5 donation and support the Boys and Girls Club!

Details:

Saturday, October 1st, 2011 10:00am-1:00pm

Simms Park, Courtenay

Pre Registration encouraged- follow link below

Day of Registration and Check in 9:30-9:50am

Teams of 2 - Solo participants will be partnered up day of event

Kids 14 and under are invited to play if accompanied by an adult

$20 Per Person Minimum Fee but additional donations are always appreciated!

See you sooon!

Sarah

10 Year Testimonial Wordle

2011-09-07T06:56:00.000-07:00

August in Pics

2011-09-01T06:42:00.000-07:00

It is amazing how much cool stuff you can do when you aren't running LOL.

August has been wonderful and I have packed 3 months of summer into the past 4 weeks quite easily:) Finally the sunshine and heat have arrived and post Death Race I have had plenty of time on my hands to enjoy it. Still not running (well, OK I started my ROCK program yesterday Run 1: Walk 4 yipppee!) close to 5 weeks since the CDR but I can do lot's of other fun stuff like bike, kayak, garden and lounge:) Here is my month in pics, along with 2 short videos at the end, including the start line at the CDR:) Goodbye August, you were awesome in many ways...

Cycling to the winery with good friends...

Processing tonnes of Sockeye:)

Getting creative with my Salmon recipes- Edamame Salmon Dill burgers anyone?

Harvesting the bounty of our little garden- beautiful garlic!

More salmon...the smoker was working overtime!

Backyard market- strawberries, raspberries, blueberries, squash, apples, tomatoes, swiss chard, spinach, peppers, beans... it is amazing what you can grow in your yard!

Watch out the tomatoes are coming!

Bootcamp with the most amazing sunrises of the year...

Sunsets from Tree Island...

Sunrise from my new kayak...

Paddling 'to Hornby' with friends on the calmest day of the year:) Unbelievable!

Yoga on the beach with Anthea Brown:)

Lole Womens Meet Up in the Park:) Check out the fun video below of our Meet Up:) See- fitness can be fun!

Here is a clip from the start line of the Canadian Death Race...all full of promise and butterflies...

Good Memories

2011-08-26T06:41:00.000-07:00

Getting geared up for our BIG ELM 10 Year Birthday Party on Oct 1st, I am sorting through 10 years of photos and videos... and getting caught up in all the awesome memories with a huge grin on my face:) I came across this collection of fave photos from our 7 year anniversary...check it out! I am so lucky to have met all of these amazing people on their fitness journeys in the Valley...thank you for being you!

Good For You Granola

2011-08-18T13:13:00.000-07:00

Need a healthy granola recipe? Here is my favorite, super easy, healthy, granola recipe from my cookbook, NRG: Foods that will move you. . Pick your own copy up by following the link to the ELM online store. You can even download an e-book for $6.95 and get all of my fave recipes sent right to your computer!

Once you make granola at home you will never buy it again. It takes minutes to make, is WAY healthier than the fat and sugar loaded versions in the stores and costs a fraction of them as well. You can make a batch for the week in less than 20 minutes from start to finish.

Enjoy!

GOOD-FOR-YOU GRANOLA

4 cups large flake rolled oats

1.5 cups additional grains - quinoa, wheat germ, bran buds, flax seeds etc

1.5 cups nuts or seeds - slivered almonds, sunflower seeds, pumpkin seeds, pecans, sesame seeds etc.

.25 cup veg oil

.25 cup honey or maple syrup

.5 cup fruit juice or water

Optional : 1 tsp vanilla or almond flavor

Optional: 1 tbs cinnamon or other spice

1 cup dried fruit chopped - raisins, dates, apricots, cranberries etc

Preheat oven to 350 degrees.

Toss oats, grains, nuts and seeds together.

Heat the oil and sweeteners together and pour over the oat mix.

Mix and spread on cookie sheets in thin layer.

Bake 10 minutes then stir and check ever 5 minutes until you like the colour- watch it like a hawk so you don't burn it!

Let cool then stir in dried fruit. Store in airtight container for a week.

For breaky this week I have been eating coconut, sunflower seed, pumpkin seed and date granola:) on top of a big bowl of blueberries, plain organic yogurt and drizzled with a bit of maple syrup. Yum!

Happy Thursday!

Sarah.

Rough Life

2011-08-17T07:22:00.000-07:00

Hello:)
It has been a hard but beautiful couple of weeks for me.

I felt way better than anticipated right after the Death Race and had your normal post 125k tired legs for a few days. I went for a bike ride and then a run and was feeling on top of the world. Then I got this little catching pain in my right ankle about 5 days after the race. I have had this once before in the other ankle so no biggie, I thought. I would shake it out and it would go away then I would keep on moving.

14 days later and I am not a happy camper hobbling around on one foot waiting for the other 'foot to drop' so to speak- bringing electifying, breath sucking pain. I can no longer run or ride for fear of it catching and getting stuck out in the woods again. Hopping down steep biking trails for 1.5hours on one leg while in yelping, tear inducing pain is not something I want to relive anytime soon. The mystery continues and I am lucky to have such a compassionate team on my side - thank you to Kim at Ascent Physio and Debbie at Bayview Chiro:) I think my doctor may be joining the team soon...

So that is the hard part.

This is the beautiful part.

Having only one useful leg, has meant more r&r and time on the water for me. I am 'taking care of' my dads kayak (thanks dad!) and loving being on the water for sunrise paddles as often as I can. We live in a bit-o-paradise here and being on the water is a must if you are going to take full advantage of this coastal valley.

My new ride:) Love my little 'Squamish':) Has meant freedom for me over the past couple of weeks:)

New friends- good morning seal collony! You wouldnt believe how cute the babies are!

Had a great weekend of showing off the Valley to visiting family this past weekend...favourite swimming holes, farmers market, boat ride to Tree Island and more...

My final biking attempt for a while, last night above the Dam. Thankfully the fearless leaders were with me on this scouting ride and they kept me company on the long hop down... New trail above the dam! Stay tuned Adventure Runners!

My last attempt running for a while- atop the stairs at Goose Spit! Thank you town of Comox for putting in these 174 fantastic stairs! My Bootcamp participants LOVE them:)))

What a beautiful place:) Rough life, I know! Get out and enjoy it...shake what your momma gave you cause you just never know what tomorrow will bring!

Canadian Death Race Report

2011-08-02T17:01:00.001-07:00

Wow what a wild ride!

After learning that my goal 80k race, Fat Dog 100, was cancelled last weekend, I was lucky (?) enough to have my registration transferred into the epic Canadian Death Race this past Saturday. I had less than 1 week to sort out a pile of logistics and get myself from the Island to Grande Cache Alberta along with my race kit for a (gasp) 125km foot race. It is so true that getting to the start line is half the battle but I pulled it off with the help of a (crazy) friend, Jen, who drove us to Grande Cache in her sweet VW van after I flew to Kamloops.

My first 'ultra-marathon' - there I can say it. For ages I was calling the Fat Dog I was preparing for my 'big run' cause ultramarathon just sounds way too extreme. Here is my race report from the CDR- for the short & sweet version look here or go online to view the 1 page race results. If you want the gorey details or if you are procrastinating from work or chores, read on.

125km with a 24hour time limit
15 000 feet elevation change
3 major peaks between 6-7000 feet
1500 racers with 300-400 solo racers and the rest Relay Teams with 5 Legs

Race morning we were up just before 6am to pack up the van, put on the coffee and make some oats for breaky. So sweet to be sleeping off the ground in the cozy Westfalia! We made our way to the Grande Cache Rec Centre- race central, filled our camel backs, charged my garmins (I used 2 GPS's alternating each leg while Jen charged the other) and get ready to rock. At the start line we checked in with our timing chips (above) to make sure they were working and get our names on the start roster...

My buddy Jen jumped onto a Relay Team as a volunteer runner for Leg 1. This is a great way to experience the Death Race and doesn't cost a penny! Most of the runners on the course are Relay racers and many teams are short runners come race day so volunteers are always wanted. Jen ran leg 1 and her 'team' took my transition gear for Leg 2 ahead for me so I was all set and Jen got to play too:)

Go Death Racers! Jen and I at the start line fresh as daisy's:)

Jen, myself and Mary, also from the Comox Valley, all ran together from the start line - so awesome to see the pack of racers on the road turn around!

Death Racers on a beautiful blue sky day in Grande Cache Alberta...at least it started out nice...

My plan was to go super easy- stay well below my Anaerobic Threshold, and play entirely in Aerobic land so that I could last the day and feel good doing it. Hike the uphills, run the downhills and jog the flats. I hoped that this would allow me to meet all the cut offs and finish the race under 24 hours...I stuck to this 100% during the race and the first 100k was actually easy and super fun. I also planned to stick to a very strict fuel/hydration schedule where I would eat every 60 minutes, drink every 15-30 minutes and I also took in 1 S-Cap electrolyte tab and 1 Traumeel natural anti-inflammatory every 60 minutes...I stuck to this for the first 100k and felt amazing. More on what happened after that later...

Check out this map showing the distances and elevation profile to draw you a better picture of each leg...

Leg 1: 19kms. This was the second easiest leg, with some short ups and downs but a tonne of ooey gooey shoe sucking mud. Yick. Most people were dancing around the huge pig-pen mud holes to save their feet (including moi) but some relay runners ran straight up the guts and painted themselves in black mud in the process- awesome! In the end we all got soakers of course:)

About 5k into this leg I got my only real injury of the entire race- on the first stretch of downhill I attempted to pass some non-downhill loving folks by skirting to the left and into the edge of the bush on a quad track trail. What I didn't see was a spear like branch about 2 inches in diametre pointed directly towards me. It bashed into my bicep and I thought I had ripped my arm open right at the brachial artery! It was um, pretty brutal. Thankfully I still had 2 layers on my arms and this saved me. I didn't even want to look so I just applied pressure for the next km with my other hand and kept on running.

I took it beyond super easy and felt like I was just warming up once I reached the end of Leg 1. Jen and her 'team' were there with my transition kit and I grabbed what I needed for the next leg: trekking poles, 5 snacks and a full bladder/eload before heading off to the first big climb.

Leg 2: 27kms with 2 peaks going up to 6000...back down to 4700 then back up to 6500 before a brutal extreme downhill descent back into town.

The trek was long and beautiful. Up Up Up...along a gravel road, then onto a quad trail, then finally on single track in the alpine.

I can't even tell you how amazing the wild flowers were up there! Red 'Paintbrush', purple Monkshood, white Geraniums and a bunch of other colourful flowers distracted me as I marched up up up to the top of the first peak.

Between the peaks was a nasty section known as Slugfest. They said it was steep but man, this was really steep! Glad I had my poles as they made me sure footed and gave me the extra traction I needed going down. I saw way too many people skid out, crash onto their tailbones or worse, summersault down the vertical slopes! There wasn't really anything to hold on to and there were people everywhere goind down hard. In between the steep grades were these swampy sections - never thought a swamp could lie on a hillside...

Back up to the top of the second peak to check in and I had to stop and check out my feet cause one was giving me some major grief. I thought I would find a blister taking hold on the bottom of my foot and I wanted to take care of it before it stopped me later. No blister- but there was a crease the size of a crater folding on itself right on the ball of my foot! My feet had been wet for nearly 6 hours and they were doing weird things as I wasn't in my fave wool socks. I should have changed my socks after that first swampy leg (that was my plan but I changed my mind at transition)! I put dry wool socks on my transition 'to do' list for the next leg and carried on to the downhill.

They said the 'powerline' downhill was crazy steep. But I am a downhiller and I like steep so I thought it would be fun. It wasn't! It was brutal! It was the most brutal part of the entire race actually. I wouldn't have ridden my mountain bike down that grade and it was a knee buckling, toe nail bashing, gravity sucking ride that went on forever. I passed many many freaked out, non-downhill loving peeps on this section but kept myself in check for fear of injury so early in the race. I poked my way down as there really was no other way and knew that my quads and shins were getting trashed the entire way. This was about 5kms of brutal thrashing. Fun!

Back into town I was filled to the brim with positive energy from hoards of cheering fans! You wouldn't believe how many people were lining the course and shouting support! I found my buddy Jen in the crowd, headed to our little transition area and got ready for leg 3: changed into my dry wool socks, ate some salty snacks, got my iPod and tunes going, left my poles, took 3 snacks and 1.5 litres of water for leg 3. When I jumped up to go, I felt a rush of water pour down my back and into my shorts- the lid wasn't closed all the way and I got soaked. I should have stopped to refill the bladder (hindsight) but I didn't realize how much water I had lost.

Leg 3: 21kms flat and easy downhill grade. The easiest leg and most fun for sure. It was a great opportunity to stretch out the legs, do some easy grade, and recover from the brutal downhill of leg 2. My tunes were one highlight of this leg! I was dancing to the beats of Mikey Da Roza and flying high with a great big smile on my face on the flowy downhill sections. The other highlight were the creeks along the way where I could splash my face, soak my visor and grab a cold drink. My bladder of water ran out about 5kms in to the leg!! I was shocked and it could have been very bad- but luckily there were plenty of creeks and I filled up my bladder around 10k in so I was laughing.

We followed the Smokey river (above) for this entire leg- so beautiful! Near the end we crossed over the river, then headed back along the other side running in 'the ditch' on the side of the highway for way too many kms uphill and on a mean side cut angle...to the next transition and the base of the Hamel Assault.

Into transition and the crowds were cheering like crazy again! Jen and her 'team' were there rooting for me and I made a pretty quick transition but spent a couple of minutes enjoying a tasty snack of boiled salted potatoes (yum) before heading out: trekking poles, iPod, 8 snacks, and my night gear- headlamp, battery, back up light/battery, eye protection. My pack felt way heavier heading off to the trailhead!

Leg 4 36kms Hamel Assault up to 7000ft

Up Up Up...I had a mini bonk on the start of that Hamel hill. After that many hours I was burning up more fuel than usual so I had to take in more than normal and I was not doing that. It took me a few minutes to realize what was happening but once I clued in I stopped, took in extra food and water and took it easy while my body absorbed the nutrients. I felt like a million bucks again after about 20 minutes.

Up Up Up... we made our way to the 7000 foot peak with a short 500m downhill section about half way up. I was LOVING my tunes and dancing my way up that mountain with my poles in hand. The bugs were bad and people were freaking out...I planted trees... nuff said.

The view on the way up got better and better and better...

Once we were at the top we got to run along a rocky spine/ridge to grab a 'flag' before turning around and running it back. It was symbolic of a prayer flag- and I held mine tightly!

All smiles after returning with my flag! I was still feeling great and on the top of the world at the summit of mount Hamel! I had done about 80k at this point but you couldn't have convinced me of that at the time. I was biting off small sections at a time - one leg at a time and enjoying the journey:) The sun was beginning to drop and we could see big black clouds coming our way in the distance. Things were about to change...

I ate an entire Eatmore bar at the top to celebrate! I haven't had one of those in many many years...it was perfect fuel for the next leg. I put on my warmth, my rainjacket and my gloves, put my poles in my hand ... then the downhill and the fun began! And the rain began too...

Of course it was painful to run downhill at this point. I felt the thrashing in my quads in those first few steps. But I tucked that away, ignored it and just enjoyed the downhill run. Many people were suffering at this point on the trail. Downhill is not for everyone and I passed many many racers-relayers and soloists- on my way down.

After the long downhill there was a long undulating section where I hiked lots and ran what I could on the downs and flats. Unfortunately my left calf reared its head at that time and I was concerned that my old injury might stop me. I eased up, walked and stretched and it quieted down enough to allow me to continue thankfully.

At the Ambler loop aid station we got to fuel up and refill our bladders. It was starting to get dark once I finished the loop so it was time to pull out my headlamp and toque before heading downhill to finish up this epic leg.

I glanced at my watch as I was leaving and noticed something odd...I had been fueling up at the bottom of each hour on this leg and my watch said 4:35...I swear I ate some blocks about a half and hour ago at 4:35...oh shit...my watch had stopped frozen who knows how long ago and I was stuck in a weird groundhog day repeat loop...when you have been moving for 14hours you are already a bit foggy and this was not helpful. Did I just eat or didn't I? Hmmm...

Turns out I was watchless for about 2 hours on that leg and so I had to guess how often to eat and drink for a while. But that wasn't what nearly killed me...nope...it wasn't technical difficulties...it wasn't the weather- it had been raining for 4 hours at this point...it wasn't the pain in my legs...the little blisters under my toes or even the chaffing on my back...

It was... heart burn.

Yup. First time for everything and this was not a good time to get heartburn for the first time. Heartburn, I used to think, must be painful...but how painful can it be? Imagine a knife piercing into your sternum, with an elephant standing on your chest and a heat rising into your throat like you might just...well...you know what. Now imagine that same feeling beginning at the top of a 10km downhill road run then continuing for over 6 hours...and now try to imagine how you would force yourself to eat and drink on schedule during that 6 hours. Oh yeah, then there were the intense hiccups that came 3 times during that 6 hours- adding to, well, everything.

Let's just say it was pretty dam hard to keep on keepin on at much of a pace. It was also hard to stay fueled and I suffered on the final leg as a result of inadequate calories.

Into the final aid station and my crew Jen had the routine down like a pro by then. She called for me, led me to our little spot, filled up my water and repeated the instructions I had left for her earlier, back to me. (Jen and I are firefighting buddies so we call each other by last name fyi)

J-You need a full bladder and 3-4 snacks.

S-I need to change my socks and shoes- I just did a big river crossing (sitting down).

J- Seads, are you sure you should sit down? You told me not to let you sit down...

S- It's OK- I have to change my socks and shoes.

J- ok...

S- What time is it?

J-11:30pm.

S-Ok. I have heartburn and it hurts so bad.

J- Do you have any tums in your kit?

S-No.

J-Drink water.

S-Ok.

J- You have been here for 5 minutes already Seads.

S- Ok.

J-Seads! You have been going for 100K!! That is f*&%ing amazing!

S- Oh god don't tell me that Walker! I can't even think about that. I can only think about 26k. I have 26k.

J- It's been 7 minutes Seads...

S-Ok.

J- Here is the chicken noodle soup you wanted...

S- Slurp... Oh sweet lord that is necter of the gods! Gulp... can I have some more?

J-You have been here for 10 minutes Seads. You have to go...

S- Ok...Jen...I am going to do it.

J- Seads! Of course you are- you have already done it!

Get up...Hugs...

S- Thank you Jen! But...I forgot my bear bangers...

J- It's ok- there aren't any bears out there...

And off I went up the hill, into a tiny single track trail into the darkness...

That leg was the hardest mentally as I had to suffer through that un-ignorable chest pain. I stumbled with low blood sugar for a while before realizing my mistake. I forced small bites down. I forced myself to run the downhills. It was hard for sure.

Something funny happened on that first section of Leg 5, however. Wobbling along on glucose deprived legs and with heart burn and hiccups my belly decided to join in and started to scream at me and I knew I would need to make a pit stop really soon.

'SHIT I didn't bring any tp on this leg! This is not good. This is not good. This is not good.'

That is when I saw something on the side of the trail that just couldn't be for real. I was hallucinating. Low blood sugar does that to your brain. I have seen cats on the side of the road in Adventure Races. But this? Could it really be?

I backtracked a few metres to take a second look. And sure as shit there was an entire roll of TP sitting on the side of the trail. From the gods above or somewhere below... I picked it up and laughed a crazy laugh of joy and disbelief and insanity all at the same time. :)

The best part of this leg was my new race buddy, 50-something 'Denis' (en francais) from Ontario that I had met earlier on the Ambler loop of leg 4. He had done the race 3 times and had just completed the Hardrock 100miler 5 weeks before. On this suffer fest that was Leg 5, he caught me, and he was going my way, going my pace, and I hitched a ride with him so to speak. He distracted me from the heartburn with stories, chatted away and pulled me along for many a kms in the dark, on the wet trail, in the pouring rain. He shared an apple pie Larabar with me. He laughed when I told him my story of how I came to do the Death Race for my first ultra-marathon. We slipped and slided along the mucky, rooty trail in the dark and pouring rain and his company helped me more than he could have known.

Along the way we met Death herself. She was shorter than I imagined, actually.

We were required to pay Death with a silver coin in order to cross the river by boat. I dug deep down into my pack where my coin had been hiding for the past 18 hours and held my breathe. No coin, no crossing, no finish. I felt a wave of relief when I found the coin and passed it to Death. I slid in the mud down to the boat at the waters edge. Death called me back before I got into the boat however. Oh no I thought...

Death said: "You forgot your poles!".

LOL, nice enough gal.

I had to snap a shot in the boat- it was ridiculous. I don't know that the 3 relay runners who were in the boat with me realized how ridiculous it was, however. After 18 hours everything is kind of funny I suppose. They were keen to race hard for their teams and itching to get out of the boat and back on the trail. I was giggling the whole way across and wished it lasted longer.

Back onto the mucky trail and 15kms more to go...it was more of the same...slip, slide, force down water, force down nibbles of food, force your legs to run, laugh and moan with the other runners dragging their arses on to the finish. We all planned to run when we finally got out of the slippery trail and onto the last stretch of road. What none of us realized was the last few kms of road were straight uphill. LOL...that is why they call it the Death Race, silly.

Finally I was on the streets of Grande Cache and I could hear the cheers of the finish line. The streets were flowing with rivers and it was pouring cats and dogs. And still, even at 4am, there were fans standing along the road, umbrellas in hand, cheering GO DEATH RACER! Wow.

19 hours and 54 minutes

34th human across the line

7th woman across the line
3rd in my age category

That was one long run:)

BIG THANK YOU to the amazing group of volunteers and organizers who made this event happen. I cannot imagine the work and logistical planning that must go into a race on a scale this large. HUGE THANK YOU to the countless fans cheering for us along the way:) MANY THANKS to my superstar friend, Walker, for taking care of me and making the trip to Grande Cache an awesome one:)

What I learned:

S-Caps are awesome for preventing cramps as I had none

Music makes it seem easy

Pack TP

Carry a back up watch

Carry salty foods all the time

Go with support for a fun time

Poles will make you faster on super steep terrain

Change your socks whenever you can and wear wool

Don't forget the tums:)

Cheers and Happy Trails!

Sarah.

I Survived the Canadian Death Race!

2011-08-01T20:26:00.000-07:00

Hello!
I am home safe and sound after a whirlwind trip to Grande Cache, Alberta for the Canadian Death Race! I will post a full race report soon but for now here is a quick update:

My goal was to finish under the 24hour cut off and I succeeded- finishing in just under 20 hours in my first 125k 'ultra-marathon'!

The first 100k was (and this is going to sound ridiculous) actually easy and super fun! But I got on the suffer train after that with a few issues and the last 25k was probably one of the hardest things I have ever done.

No injuries- just a few scratches and two little blisters between my toes so I can't complain! Feeling better than I expected post race so all is good!

GO DEATH RACERS!

Holy Crap

2011-07-25T09:56:00.000-07:00

The title of this blog works for 2 posts...1 about a fave cereal of mine and 2 how I am feeling about my 'Plan X' race this weekend...

Let's start with HOLY CRAP the cereal...

I first saw this cool local product on the Dragons Den CBC show- where a couple living on the Sunshine Coast struck it bigtime on the show and blew their little farmers market business into the bigtime food industry.

I wanted to support the locals so I picked up a bag at Quality Foods in Comox this spring. I LOVE it! It is not really a cereal but more of a 'topping/supplement' for your regular morning bowl. It contains 2 important foods: Chia seeds and Hemp Hearts. These are organic and hold benefits that you don't find in your usual granola mix. Chia and Hemp hearts are both high in vegetarian protein AND Essential Fatty Acids- specifically Omega 3s. Chia also soaks up liquid and makes a gelatenous coating which seems to keep you feeling full longer.

I add 1-2 tbs to my morning bowl of yogurt and/or granola every day.

Now onto the other use of HOLY CRAP as in:

HOLY CRAP What have I gotten myself into?

I spent last week pouring over ultra sites and blogs searching for a replacement event to burn off my pent up energy after the Fat Dog 100 was cancelled. On a whim I contacted the RD of the Canadian Death Race to beg and plead and see if I could wiggle my way into this sold out event.

Be careful what you wish for.

The Fat Dog and CDR race directors worked out a tranfer of registration for FD soloists and voila...I am signed up for a 125km foot race in Grande Cache Alberta next weekend. 80k...125k...meh!

Oh Merde.

I hope my mum doesn't read this blogpost.

My flights are booked, my campsite is reserved and my (insane) girlfriend Jen & I will be heading from Kamloops to GC this Friday on a ridiculous road trip to the Death Race. I am over the top lucky to have a friend as nutz as me to jump on board and support me on my Death March:)

Check it out online and you should be able to track us as we move (slowly) through the mountains of Alberta...race starts 8am Saturday and we have 24 hours to complete 125kms...

Getting excited!
SS

Now what?

2011-07-19T12:41:00.000-07:00

Hmmm...

In late winter I picked a new goal for 2011...set my sights on a 'big run' this summer and got to work training.

In the spring I strained my calf badly and spent weeks recovering and rehabing from a series of irritating injuries (and spent hundreds of dollars on physio, massage and acupuncture in the process:). I got better and got back to work better late than never.

I ran in the rain. I ran in the snow. I ran after biking. I ran before running. I forced myself to run alone in the woods and overcame some solo fears out of necessity (not everyone is keen to run for 8 hours on a Saturday morning).

I skipped Friday night bevies and Saturday morning sleep ins. I even spent half a day running during a stagette weekend- how dedicated is that?!

I bought a fancy new nightlight. I filled the freezer with homemade energy balls and bars and loaded up on race food for the big event this weekend.

Yesterday I found out that my race, the Fat Dog 100, was cancelled due to snow conditions and I will not be heading to Manning Park to run my first 80k in the alpine afterall. Funny thing is this mega dump of snow that made so many people smile from ear to ear this winter is not bringing on a smile for racers this summer LOL!

It has been a great spring/summer running journey for sure.

But...it's kinda anti-climactic dontchathink?

So, now what? I have energy to burn so we will have to see where my feet will take me...perhaps into reality to catch up on life, home, love, work...

Or perhaps...

Week in pics

2011-07-18T07:12:00.000-07:00

Happy Monday!

Another fun filled week has flown right by and once again I find myself back at my computer on a lovely, grey, Monday morning. Here is my week in pics!

Last Sunday, I had the pleasure of teaching my summer Orienteering 101 & 201 courses down at Nymph Falls Park, Courtenay. Another keen crew of students soaked up the ins and outs of map reading, navigation and race orienteering. All of my students in this class are MOMAR Cumberland bound and I know that they will have a huge advantage in the orienteering sections after fine tuning their nav skills! Good times!

And if you want to have a go at the fun sport of Orienteering check out this event::
Victoria Orienteering Event:: Comox, BC:: Saturday, July 23rd...more info...

I managed to squeeze in a mega strawberry picking session down at Ashberry farms last week- haven't had much time to do my annual pick this year! The berries are so good, so juicy and completely drug free:) I like to support this small, family run, local farm - this year especially, our berry farmers are suffering so get down and pick a pail before they are closed for the season!

These berries need to be processed the same day- so it was a double batch of home made strawberry jam that night!

Adventure Running 2::3 kicked off last week and we have been exploring the awesome trails of Cumberland once again. We are sooooo lucky to have such passionate and dedicated trail builders in this town who spend countless hours, days and years building and maintaining our huge trail network. THANK YOU to the builders!

Above the waterfall on lower Thirsty Beaver...

I wonder why they named this trail Thirsty Beaver? There are WAY more pics on the ELM Facebook page so head on over there to check out the awesome trails, bridges and running shots!

Our Womens Hiking Clinic also kicked off last week and we have been enjoying cool summer weather for our evening hikes. The wild flowers are unbelievable right now and this is an upside to the rain for sure:)

Up Up Up above the Comox Lake Dam for a great view of the Lake and the cabins across the way in Cumberland

Our Sunrise Bootcamp crew is working hard AND having fun this summer as usual! Sure you get push ups for cheating, whining and being late...but you get to play with your recruits and always have time for a laugh too:) Here they are last week, playing 'circle tag' to get fired up for their workout.

This past weekend we went to the Okanagan for a whirlwind trip...Friday to Kelowna for a family visit...Saturday in Kamloops for a fantastic back yard wedding...back to Kelowna that night...then back to the island on Sunday! 3 days and 23 hours of travel time... I have never done that trip over a regular weekend! But it was well worth it as I got to join my good friends Jen & Corey for a very special 'back yard garden party' wedding along with all of our close friends from Rapattack. So fun!

I am in taper mode for a big event this weekend...which might now be cancelled due to crazy snow! Stand by...

Smoked Salmon Quinoa Quiche

2011-07-13T11:49:00.000-07:00

OK I can't resist posting another weekday recipe for ya! I have been googling smoked salmon recipes for new ideas and came across this one that I had to try...very different quiche indeed!

SO good:

SMOKED SALMON QUINOA QUICHE:
Crust:
2 cups cooked quinoa
4tbs basil pesto
1/2 cup asiago cheese
Combine and press into a pie plate. Bake at 400 for 15 minutes to set.

Quiche filling:
4 eggs
1/2 cup milk
1/8 tsp salt
1/4 tsp pepper
1 cup smoked salmon chopped

Pour into crust, bake for 20 minutes then top with 1/2 cup asiago cheese. Cool, cut and devour!

Cheers,
Sarah.

Another Fun Squamish Weekend

2011-07-13T06:56:00.000-07:00

Hola Amigos!
This month is flying by as I have so many fun things planned and so little time to do them all! By the end of July I will have been out of town 4 weekends in a row from Victoria to Squamish to Kamloops and beyond...

This past weekend I was back in my second home, Squamish, for a guest ride in the BCBike Race. My buddy Michelle won a guest pass with her racing partner Shawn at the Burnaby MOMAR- but unfortunately for him, he was not able to attend...so I got to go along in his place!

It was a great chance to check out this popular 7-day, staged mountain bike race and I had a super fun weekend visiting with friends and playing with Michelle in the trails. Here is my weekend in pics...

Guest Riders with race numbers ready to rock! BIG THANK YOU to the organizers for allowing 50 odd 'guest riders' on the course in Squamish...and a huge thank you to all the friendly volunteers!

The travelling BCBR caravan was insane- huge blow up arches, multiple trailers, bike mechanics, first aiders, chiropractors, campground, staff, and between 400-500 racers...travelling from Cumberland, through 7 communities and finishing in Whistler.

Pre -ride bike tune ups...

BCBR camp...

Hmmmm...I can't say I have ever seen coffee made this way...

At the start line on Day 6 Squamish! Rain let up after a monsoon night and the sun came out for the day. We were on the 'Challenge' course which is where are the guest riders were placed for the day. This meant we were completing about 30k rather than the regular course of 50ishk.

It was a beautiful course that hit up all my favorite trails in Squamish!! Half Nelson, Farside, Tsuga Tsuga (sp?) and of course my all time favourite The Powerhouse Plunge (LOL!).

The day went off without a hitch and the team was well oiled by Day 6- as were the racers! I saw some seriously bruised legs and scabbing over wounds on those dirty birds!

The only thing I didn't love was the way they merged the 2 courses together multiple times- so the Epic riders had to pass us Challenge riders during (what should have been) fun technical sections. No Bueno. We ended up spending half of our race looking over our shoulders and the other half jumping off the trail to yield to epic riders. That would have beyond frustrating for me after 7 days...cause you couldn't have a good ride with all the stopping and starting. Some of the Challenge riders were frustrated but others didn't seem to mind- they were there for the journey, not to try and race/ride the course their own pace- they were happy to pull over and cheer on the fasties.

After the ride, I went up the Chief (can't get enough of that view!)...then ran back down and met Michelle for a second trip up to the top. After that it was off to the BCBR beer gardens for a great finish to the day!

The next morning I woke up and headed back to the Chief for one more round... This time it was much quieter on the way up (recommend a morning trip if you ever go- and avoid the weekends!)...so I got to enjoy the trek much more. I went back up to the first peak for that great view...then continued hiking up to the second peak which called to me in the distance... another great hike!

Peak 1...again!

View from Peak 2 down to Peak 1! Even better view!

After the final Chief trip I met up with my buddies down at the Squamish Saturday market- YUM! Loads of great local products, foods, and crafts. I grabbed a coffee and my lunch then hit the road to take the boat home!

Great weekend, great friends, good times!

Ocean Sky

2011-07-10T19:42:00.000-07:00

Ocean Sky from Alex Cherney on Vimeo.

Wow. This reminds me of where we really are...

Play this on the biggest screen you can, turn off the lights and get ready to be wowed...

Holy Lole

2011-07-05T15:50:00.000-07:00

Happy Wednesday!
I have another gear review for you...

If you have seen me at all since late winter, then you have seen me wearing my teal Lole zippy...cause I have been living in it. I recently discovered this awesome Canadian clothing line at Lotuswear (ELM Sponsor) in Courtenay. They started carrying this womens active-wear line recently and now the store is filled with vibrant colours and funky styles. Learn more about this inspiring Montreal based company here...

Recently, I was invited to join the 'Lole & Friends' program as a Canadian fitness pro/lifestyle athlete and I am stoked to be affiliated with this fresh, fun company!

On to the review...

I wear this 'Essential' long sleeve zippy as a light layer on spring days, summer mornings... It is a light weight, nylon-elastane blend that feels super soft on the skin and helps to regulate temps via layering. I wear it while training clients, before/after my workouts and after work hours I have been living in it too. Nice long sleeves and long body so it doesn't ride up and feels cozy on a cool day. Not too hot, not too cold... Love it- what can I say?

I also picked up a pair of Lole 'Circuit' bottoms and have been living in these too. Same blend but a slightly heavier material, these are the perfect long short for cool-warm days when you are moving and shaking (frisbee or spontaneous yoga anyone?). They come just above the knee, have nice deep pockets and feel so soft on the skin. The wide, flat waist band keeps them secure on my hips without digging in. Flat seams and printed tags make these a super comfy fit. I have been living in these too! At work, after work AND in spring I was wearing these over my bike shorts on my mountain bike. They were excellent for biking on cooler days because they gave my legs some extra coverage but also were breathable. Another bonus: the nice close fit at the rear meant my shorts didn't get caught on my seat on the ride. I hate that about most of my baggy biking shorts! So, yes, another rave recommendation for these shorts!

Check out http://www.lolewomen.com/ca/en/ or go down to Lotuswear, Ryan Road, to see this awesome Canadian owned line. You might just find your new fave outfit...

Cheers and Happy Trails,
Sarah.

Juan de Fuca Solo 'Run'

2011-07-03T14:52:00.000-07:00

Good times on the Juan de Fuca trail yesterday!
I have been itching to fit in a day on the JDF trail since my first fast pack in 2009. That time I enjoyed a fun day with a couple of buddies, Shawn and Michelle, exploring, making memories, taking photos and taking in the scenery. This year I couldn't seem to convince any buddies to join me on the trek so I faced my fears and went solo. It turned out to be a fabulous day- I had a great long run on one of the most beautiful west coast trails imaginable. 47kms (and 2000m elevation gain then loss) of single track, mud, roots, ladders, bridges, beaches, rivers, mud...did I mention mud?

It was a beautiful blue bird sky day and I was SO happy that the rain let up for my big day on the trail! I got to spend the weekend with my Dad who agreed to support me on the trail which was a huge bonus. He dropped me off at China Beach trailhead, met me at Sombrio beach with water and snacks then picked me up at the finish at Botanical Beach in Port Renfrew.

My first time fast packing the trail took 9hours and 15 minutes ish and so I thought I would aim for 8-8.5 hours - which I figured would be totally do-able if I just kept moving along.

Before the run I was nervous about 2 things: 1-being out on the west coast, solo, with no cell reception with the bears and cats. 2-how my body would handle the time on my feet. After about 30 minutes on the trail I realized that my first concern was WAY off the mark- I could barely cover 5kms without running into multiple groups of hikers! I probably past more than 20 or 30 groups along the trail - and Sombrio was packed with close to 100 people camping on the beach! So- needless to say, I didn't need to pack my bear spray after all.

The 2nd issue was a non-issue in the end as well:)) I am so stoked that my body felt fantastic and I felt zero pain in any of my niggling areas throughout the run. After injuring my calf in MOMAR at the end of May I have been constantly battling a few soft tissue issues and walking the fine line between training and recovery to try and continue moving forward with my fitness without slowing down due to injury. Tricky one but I think I am out of the woods now!

So...8k to Bear Beach...2k on the beach...21k to the shelter with loads of ups and downs. I was exactly 4 hours to the half way point on the trail too which was cool. They call this the 'difficult' section of trail because of the unrelenting climbs and descents to get across the endless creeks. But I really like this section because you can actually run good parts of the first half of it. There are not very many sections of the JDF that you can really get into a good run because it is crazy technical, rooty, muddy and of course includes boulder laden beach sections. So, the start of this section was hilly, yes, but it meant I could run and stretch out my legs on the downs! I am happy to say that I ran nearly all the hills- just saved the super steep sections for trekking. Knowing that so much of the trail is un-runnable motivated me to push through burning quads on the uphill sections and keep my run going as much as I could.

Long story short...

I had hoped to be at Sombrio (29kms) in 4.5hours but it took a bit longer than expected because of the piles and piles of gooey wet mud on the trail! The start and finish sections are much less wet and you can run over the muck without too much trouble. But the middle sections are still crazy wet cause of all this lovely spring weather we have had- and I nearly lost my shoes a couple of times! It took me nearly 5 hours to get to Sombrio cause I just couldn't run as much of the trail as I had hoped. In a month I am sure you could knock off 30 minutes on this section as it will be much drier.

The trail from Sombrio to Botanical Beach/Port Renfrew (18k) was still wet but much easier to move through and so I was able to hold a good pace. Suprisingly I was feeling great right to the end and still running up all of the stairs and ladders on the last legs of the trail. This section took me 3 hours and like clockwork I arrived at the Port Renfrew trailhead exactly 8 hours after starting!

The only issues (besides the mud!) I had were getting off trail / missing the trailheads a couple of times when the trail went on/off the beach and running out of water! I spent more than a few minutes hiking up the wrong trails to no where and wandering around looking for the trailhead from the beach. And the little water thing...when I met up with my Dad in Sombrio I refilled my camel back but only put in about 1 litre without really looking closely. Half way through this 3 hour leg I sucked my camel back dry! I was SO thirsty during the whole run that I knew I was already a bit dehydrated so running out of agua was no bueno. That was a long 9kms...my mind went on quite a few different tangents as I imagined myself sucking water out of cruddy puddles to survive as if I was the guy in that movie who had to cut off his own arm...

That thirsty section was a complete mental test and I had to keep willing myself forward to the reward of a drink of water... but I made it and my dad was waiting at the finish with a giant jug for me. I drank an entire litre on the spot!

Good times- you should do it! That is one of the most amazing trail runs I have ever done. You can do a section of it if you aren't ready to do the whole thing. And you can feel safe knowing that there are plenty of people out there with you. In fact, I think I can safely say that I saw more people in that 8 hours than I have all year in the trails I run and ride on at home!

Here are some pics...and videos at the end...

Tacos de Pescado

2011-07-03T14:31:00.000-07:00

The first time I had a fish taco I fell hard.
Brad and I drove down to the tip of the Baja many moons ago and we spent a few months camping, surfing and feasting on all things Mexico-including tacos de pescado. My fave mexi dish is hands down the fish taco- any way, any how.

Baja fish tacos typically contain fresh white fish that is battered lightly and fried then folded up in a corn tortilla along with cabbage salad and some sort of creamy dressing. Start there then go on any tangent you like to re-invent these tasty little morsels to your liking. Sometimes we use salmon or tofu instead of white fish...sometimes we bake it instead of fry it...sometimes we stuff them with guacamole and other times we go with mango salsa. There are no rules in my kitchen...other than the cook doesn't clean...but that one never seems to hold up...

Tacos de Pescado
Non-Recipe

Corn tortillas - warm them in the oven wrapped in tin foil
Baked white fish- halibut, dredged in a mixture of spices including chile powder, cumin, paprika, chipotle powder, salt and pepper and equal parts flour. Bake in a hot oven (450) for about 5-8 minutes per side.
Spanish rice- rice cooked in the rice cooker with onion, garlic, mexi spices as above, half can of diced tomatoes, chilies, lime. Mix in jack cheese and cilantro once it is cooked.
Black beans- with all the same mexi spices, corn and lime.
Cabbage salad- shredded cabage, grated carrots, lime, cilantro
Guacamole
Fresh Salsa
Limes for squeezin Wrap it up and enjoy with beans and rice on the side!

That brings my week of meals to a close...hope you enjoyed feasting with me! Would love to hear your fave meals of the week...

Now what is for dinner...?

Cheers,

Smoked Salmon & Avocado Sushi with Ginger Mango Salsa

2011-06-30T16:39:00.000-07:00

Oh Baby! Sushi is one of my fave meals and we have it on our menu at least every other week for sure. So fresh, so tasty and oh-so-good-for-you!

There are no rules, no recipes, no 'must-do's when it comes to making sushi. I don't think we have ever made the same rolls twice:) But, for those of you who haven't made your own sushi yet, here is a 'recipe' for you to get started.

Sushi Rice- add 1.25 cups of water for every 1 cup of sushi rice and cook according to package.

When cooked, fluff with fork and add a splash of rice wine vinegar and a dash of brown sugar.

Smoked Salmon & Avocado Sushi with Ginger Mango Salsa

Ingredients :

2 cups Cooked sushi rice

Nori sheets

1 big piece fresh smoked salmon diced

1 avocado sliced thin

2 chives sliced thin

1 red pepper sliced thin

1/3 cucumber (long english) sliced thin

Mango salsa:

1 mango diced

juice of 1/2 lime

1 tsp miced fresh ginger

Wasabi mayo (see salmon avocado burger post)

Spread about 1/3- 1/2 cup sush rice on bottom 3rd of nori paper

Drizzle 1 tsp wasabi mayo

Layer all ingredients onto rice

Roll up burrito style, wet edges to seal nori

Cut into 8-10 pieces

Dip in wasabi and soy sauce and gobble up! Yum Yum!

Thai Smoked Salmon Chowder

2011-06-28T12:49:00.000-07:00

On Saturday, Brad came home with a BIG smile and a couple of BIG salmon from the sea:) Within minutes he had them prepped and ready to be frozen fresh or soaked in a sweet/salty bring for the smoker. First thing Sunday morning we loaded 20 pounds of fat fillets of white spring salmon into the 'Little Chief'. By supper time we were noshing on the tastiest smoked salmon you can imagine...

Smoked salmon is intense. We eat quite a bit of it (lucky for us) and so I am always looking for new ways to prepare it- wouldn't want to get sick of it now would we!

With the grey skies looming I was in the mood for chowder on Monday night, so I put together some of my favorite flavours to create a not-so-traditional salmon chowder.

Thai Smoked Salmon Chowder

(makes...a lot)

1tbs veg oil

1 onion diced

5 garlic cloves minced

2 tbs minced ginger

1 stick lemon grass- chopped into 2 inch pieces

2 carrots diced

1.5 cups new local baby potatoes diced

1 can coconut milk

6 cups vegetable stock

1-2 cups frozen corn

1.5 cups mushrooms diced

1.5-2 cups chopped smoked salmon

1 tsp sambal olek (hot sauce)

juice of 1 lime

1/2 cup each chopped cilantro & green onions

Saute onion, garlic, ginger, lemongrass in oil. Add all other ingredients up to stock. Simmer until spuds are just cooked. Add corn, mushrooms and salmon until cooked through. Remove from heat and add remaining ingredients- add more to taste.

Top with fresh cilantro and chives.

We have these crazy scapes looping around the tops of our garlic in the veg garden. So, I steamed up a few and popped them in the chowder bowls.

This chowder is great served with rice and a green salad as well. Mmmmmmmm...
Enjoy!

Burger Night

2011-06-28T08:16:00.000-07:00

On the weekends I usually make 1 or 2 super big batch recipe's so that I can load up my freezer and make my life way easier when days are long and we are busy. So, this weekend I put 1 pizza in the freezer along with about 7 burritos before busting out a new big-batch veggie burger recipe to add to the kit.

On my birthday, I like to buy myself a new book (such a wild child) and my passion for food usually lands me in the cookbook isle. This year I picked up my very own 'Whitewater cooks' and I have been looking forward to trying out some of the awesome recipes in this book. Sunday was the day to make a big batch of Whitewater Veggie Burgers. We had friends stop by for dinner after they enjoyed a long bike ride so it was a tasty way for them to refuel before heading home. Here goes:

Whitewater Veggie Burger

Makes 15-20 burgers (they say 12)

1tbs veg oil

1 onion diced

3 cloves garlic diced finely

1 tbs cumin

1 1/2 tbs chili powder

1 19oz can black beans mushed slightly

1 tsp oregano

1/4 tsp cilantro and parsley chopped

2 tbs sesame oil

1/2 cup almonds chopped and toasted

1 cup sunflower seeds toasted

2 cups fine bread crumbs plus 1/2 cup ground almonds

1/3 cup soy sauce (or less!)

5 eggs

2 cups grated carrots

2 cups oats

oil for the pan

In a large skillet, saute onion, garlic in oil. Place in a large mixing bowl with all other ingredients. Mix well and shape into patties. Dredge in cornmeal or just fry as is in a little veg oil over medium heat until golden brown.

Serve on a whole grain bun with fresh slices of tomato & avocado, lettuce and red onion. Spread bun with sundried tomato pesto or chipotle-lime-mayo.

I paired the burgers with lemon-rosemary-olive oil potato wedges and left over salad from the night before. Perfect for dinner on the back deck with friends!

What is your fave veggie burger recipe?

Salmon & Avocado Burgers with Wasabi Mayo

2011-06-26T12:54:00.000-07:00

I have just discovered the BEST SALMON BURGER EVER. Thank you Chatelaine:)

On Saturday night I made my new favourite burger along with a spontaneous Japanese Rice Salad and a Wasabi-Lime Mayo that just took it over the top. This is the kind of meal you could start a restaurant on...

Spontaneous Japanese Rice Salad

When I am creating in the kitchen I don't really measure much unless I am baking. So, to tell you the truth I am guessing a bit when I put this recipe in writing for you. Here goes!

2 cups brown rice- cook it.

OOOOH WAIT...This would be a good time to marinate your salmon so...

Salmon Marinade

The Chatelaine recipe did not involve a marinade and it is delicious as is. But if you are into adding a twist you can marinade your salmon before starting on the burgers. I left the fish soaking in this for a couple of hours in the fridge.

Equal parts soy sauce and brown sugar (1/3 cup each?)

1 tbs ginger

juice of half lime

Cube the salmon into 1/2 inch pieces and soak in marinade for at least 1 hour.

OK Back to the salad...

Rice Salad Dressing

1/4 cup soy sauce

juice of 1 lime

1 tbs minced ginger

1 clove minced garlic

1 tsp brown sugar

1/2 - 1 tbs sesame oil

1/2 - 1 tsp red chile flakes

Mix all ingredients together and set aside until ready to assemble salad

2 cups steamed edemame beans

1 red pepper diced

1/2 long english cucumber diced

2 carrots diced

2 tbs toasted sesame seeds

Combine rice & veggies into a large bowl. Pour dressing over top and toss together. Top with sesame seeds. Add more lime if desired.

Wasabi-Lime Mayo

2tbs mayo

1tbs wasabi paste

juice of 1/2 lime

mix together...woah!

Salmon & Avocado Omega Burger (from Chatelaine Magazine)

Makes 4 burgers

500g fresh salmon fillets- cubed 1/2 inch pieces

1/2 avocado - cubed 1/2 inch pieces

1 green onion diced

3 tbs flax meal ( I used finely ground almonds instead)

1 egg

1 tbs lemon juice

2 tbs finely chopped fresh dill ( cilantro would be good too)

1/2 tsp salt & pep

Gently mix everything together, adding more flax if mixture seems too wet.

Preheat pan over medium, lightly oil and fry 1/2 cup patties until golden brown on both sides.

Full Meal Deal

Start with 1/2 cup fresh mixed greens in your bowl. Then add 1/2 cup rice salad. Complete with a salmon burger and a dollop of wasabi mayo.

Enjoy!

Roasted Potato Pizza

2011-06-26T12:34:00.000-07:00

Last Thursday my buddy Arran mentioned the idea of sending her my weeky meal plan / recipes cause she was running out of ideas and needed some inspiration. Well...that got me thinking...maybe some of you are in need of a little menu planning inspiration.

So, you are invited to sit down at my 'virtual kitchen table' for some stub & grub this week! Hopefully my menu provides you with some inspiration.

Friday Night Pizza Party! I had a BIG run lined up for Saturday morning so I wanted to fill my muscle cells and boost my glycogen stores the night before. I got the inspiration to make this recipe after being treated to it last weekend from my friend Alli in Squamish. It was the perfect pre-race dinner and got me through the Test of Metal with ease!

Roasted Potato Pizza from the ReBar cookbook (yes, my bible)
Makes 2 medium pizzas

Use your favorite pizza crust. I make the ReBar foccacia and it is OMG good.

Sundried Tomato Pesto for the sauce (this makes the pizza for sure)
1/2 cup sundried tomatoes soaked in warm water (not oil packed) for 15 minutes until plump.
2 garlic cloves
2tbs pine nuts or sunflower seeds
1/4 cup parmesan
1/4 tsp red chile flakes
2 tsp capers
1 tbs balsamic vinegar
2 tbs chopped oregano
4 tbs chopped basil
3 tbs olive oil
1/4 tsp salt & pepper

1lb red potatoes quartered then sliced 1/4 inch thick
4 garlic cloves minced
2 tbs minced rosemary
juice of 1/2 lemon
1 1.5 tbs olive oil
1/4 tsp salt
1/4 tsp pepper

1/2 bunch spinach ( I used asparagus this time instead)
12oz jar marinated artichoke hearts cut in half
1/2 cup kalmata olives
1 cup feta crumbled
2 cups mozzarella grated

Roast potatoes with garlic, rosemary, lemon, olive oil and s&p at 375 for 20 minutes.

Make pesto by blending everything together in a food processor.

Turn oven up to 425.

Spread pesto on base of pizzas and sprinkle with half mozzarella cheese.

Layer with all other ingredients and top with remaining cheeses.

Bake for 20 minutes (ish) until golden brown.

Yum.
(sorry, no photo. we ate it all)

Testing Testing...1...2...Plan B!

2011-06-20T10:36:00.000-07:00

Hola!
This past weekend I got a second chance to complete the Squamish Test of Metal. This 67km epic mountain bike race has been running for at least 15 years and the 1000 spots sell out in about 20 minutes every year.

After learning that the Kusam Klimb had been cancelled early last week, I decided to make use of my TOM entry that I registered for back on January 1st. Not trained and not mentally prepared for the Test, but thinking it would be the best way to keep me off of my feet and out of trouble while my foot continued to heal, on Thursday I made the call to head to Squamish for the race.

Talk about switching gears mentally! Run run run...BIKE! And so, I lubed up my chain, checked my tire pressure and loaded up my bike on Friday to sail over to Squamish.

I got a bonus visit in with my buddies Allie and Darcy in Squamish and Darc was also racing for the first time in the Test. We had a fun visit and it was SO awesome to see my bud complete his first Test and his first EVER race of any kind! Darcy rocked it and I know he will be back for more...

Race morning we woke up to a steady spring rain and by 9am the deck was a pool of splashing raindrops. Nice. No shortage of mud on the trails today.

We made a quick visit to the local bikeshop for some extra fuel (always looking for the margarita flavor of Cliffe Shot Blocks which sell out everywhere and have 3 times the salt) and last minute items. Some local knowledge gave us a great idea to pick up a super light weight mud fender for the bottom tube to keep the mud-in-the-mouth-beaver-fever-issue to a minimum. Ended up being the best secret weapon ever! Thanks local guy!

The rain stopped just as we were getting warmed up and that is always a nice mental bonus:) I learned alot last year in my first Test and this year I was WAY more relaxed and less freaked out about the whole racing with 900+ other people thing.

In the mass start I moved up a bit to the back of the 3:45 to get in with racers who were of a similar climbing ability and avoid having to pass a hundred people on the uphills. I also learned to squeeze into the side of the chute rather than leave my bike right in the middle of the chaos and have to climb over and under metal and people to get to my bike.

My goal was to use the race to cross-train and get a good long workout in while giving my foot some time to rest. Same as last year, I planned to keep my heart rate in check, keep the intensity moderate and avoid any cramping, bonking or crashes. It worked out and I felt great the whole time.

Up Up Up for the first 15 minutes the climb was great and I was in a better position heading into the single track. Still the same rush hour traffic type of scene in the trails as last year but everyone was super mellow and calm about being tire to tire and waited patiently in their spots in the line. I was WAY more relaxed about being in a big pack/race line this year and I was able to just play and enjoy the ride this time.

Many unlucky racers lined the first bumpy section of trail and I saw at least 20 dudes fixing their flats and mechanicals in the first 20 minutes. Why oh why do you big boys run such light weight tires/tubes?

Cliffe and Rob's corners were a highlight on the first leg and I couldn't help but let out a few whoohooos on the way down. Best idea for a trail: series of swooping turns and banked corners that go for a mile under the power lines. Thanks to Cliffe and Rob who ever you are!

Out of the single track and onto the road for a haul up past the university, through the feed zone then to the base of 9 mile hill.

Passed and got passed by a few racers on this section, loaded up on eload to keep hydrated and avoid cramping. Went in to my 'bento box' / 'bike purse' for my anti-cramp Cliffe Blocks only to find that both packs (4 servings) had escaped and bounced right out of a little opening in the box!! Noooooo! All I had left was 1 gel and 1 homemade 'sarahbar' (eat more flavor:).

Luckily my friend Allie was waiting in the feedzone and she had another 'sarahbar' for me as well as a swap for my empty water bottle. That would be enough to get me up 9 mile hill and back to the feedzone in about 1.25 hours.

9 mile hill...just a long, boring, gravel road climb. Would have loved to have my tunes for that hill this year. Instead I chatted with other racers while climbing past them, pushed my pedals around and around and endured the painful sounds of an iPod listening-but can't hear myself singing-racer who was nearby on the hill and belting out Tom Jones. Lot's of motivation to keep the pace up and keep picking off the boys one by one...

As I cruised along I was thinking it was good to be a girl or at least have a good leg strength : to body weight ratio for these big climbs...

I also remember thinking: 'where are all the other girls at?". I had only seen 1 woman and I was 2.5hours into the race. Crazy.

At the top of the road we got into an old quad track for some MORE climbing but this time it was a bit more interesting/technical so the time flew by. Before I knew it I was at the top after climbing for just under 1 hour. Exact same time as last year to this point on the course 2:45!

I am a climber not a descender and my fun was over when the hill changed directions. Time to hold on for the ride as I rattled and banged my way down the Ring Creek Rip. Not my favorite part of the race but at least I could hang on and rip it -I just let my bike go and it found its way to the bottom of that mess. It is an old logging road, rutted out like a river bed and filled with mini-boulders of all shapes and sizes. I took note of the first aid crew strategically placed on this section of trail and tried to put them out of my mind.

More sad racers with broken bike bits bordered this trail and I was thankful for being a girl again at this point...light body weight also has an advantage when placed on tires and tubes and bike bits...

Shaken from the vibrations that all 4 inches of my huge front suspension passed onto my body I pedaled my way to the infamous Powerhouse Plunge trail. My nemesis. This trail is a gnarly mess of sharp rocks at random angles, tight switchbacks and mini-drops that require speed, agility, balls and finesse to stay on top of the chaos and get any flow. I, sadly do not have any of these things going downhill.

And so, the dejavu began as I hopped on and off my bike to allow more skilled riders to pass. Sometimes I just ran the trail with my bike until riders came up behind me. It was faster to run than to get on and off every few seconds actually. I have heard of some riders that just get off and run their bikes down the entire trail to the end. If I don't get back to Squamish to ride that trail in a non-race environment then I might just try that strategy next race:)

I was inspired by the girls and kids (the 12 year old passed me on this section again) who rocked this trail and passed me by...

That trail is tough on the ego for sure- it is really only about 15 minutes of trail but it is the most demoralizing for me! Time to pull up my socks and get back to work on the final 30 minutes of the race. I popped out in the feedzone at the same time as last year 3:30 and grabbed one more energy bar for the final leg along with some salty pretzels and guzzled another bottle of eload.

Back into the single track I was suprised to find myself in another rush hour line up on the final leg of the race and I was stuck behind hard working but quickly burning out racers. These racers were slooooowing down and dragging me down with them when I wanted to rip it up! I was feeling amazing and had a tonne of energy left as I had been taking it easy during the race. Many had passed me on the downhill and now I had to figure out how to get by them in the Farside/Crumpet woods. A couple of uphill sections tossed the tired racers off their bikes and I was able to sneak by and pop out on the road a bit further ahead.

I had way too much energy left and stood up on the pedals to make a full on sprint to the finish - completely obnoxious but having a great time I passed a few more racers including a few girls before coming into the finish chute...only to get the same finish time as last year! Within a minute...how is that even possible over 67kms and one year?

4hours and 5 minutes and 4th place in my category was a bonus - If only I hadn't just had my birthday I would have snagged 1st place in my age category!

I reached my goal of feeling good, taking it easy and finishing in one cramp-free piece. I didn't feel my foot at all and I felt like I could have completed the race again at the finish. The same finish time as last year? Not bad, considering I didn't train for this race! My longest ride was about 2hours with my buddies about 4-6 weeks ago so I will take it!

Good times. If you want to step up your riding I definitely recommend that you try and enter this race for 2012. Very well organized, amazing volunteers and community support that you will not see anywhere else! The locals cheer you on and make you feel like you can do anything! Thank you Squamish!

I finally took off the arch support tape job that my physio put on me last Monday and I am cautiously optomistic that I will be able to ramp up my running mileage again this weekend...until that happens, stay tuned for more deets on my races for July...

Ride on,
Sarah.

Join Team ELM : Relay for Life this Weekend!

2011-06-20T08:35:00.000-07:00

Relay For Life 2011 Comox Valley
June 24-25, 7pm to 7am
Vanier Track

HELLO FRIENDS OF ELM!

The annual Relay for Life is taking place this coming weekend and we are looking for participants to join our Team and help us support this worthy cause! We only need a few hours of your time to make this weekends Relay a success: a minimum of 1 hour on the track this coming weekend and a few moments to collect donations from your family or friends this week. Can you join Team ELM?

This event could change your life! Join with thousands who have decided to fight back at an event that celebrates cancer survivors and honours loved ones who haven’t survived. There will be laughter and fun, joy and sorrow but mostly, conviction that cancer can be kicked out of our lives and communities — if we act together.

The money raised will be invested in cancer research to save lives; deliver trusted information and caring support to people living with cancer and cancer prevention initiatives.

Team ELM page: http://www.relaybc.ca/comoxvalley/teamelm

There is a Join Our Team link just under the welcome note. If you cannot join our team, we would be grateful if you could take a moment to make a small donation online. Please help us support the Canadian Cancer Society and the many thousands of Canadians who will need our help this year.

What is Relay for Life all about? The Canadian Cancer Society has produced this video about Relay:

http://www.youtube.com/watch?v=j0sCnsKv9Fw

Thanks for the support! Please contact Nicole or myself if you have any questions or if you can join Team ELM!

Nicole, Team ELM Captain msnicolewarrington@gmail.com

Sarah Seads elmhealth@shaw.ca

Karma Kontest & Comox Klimb

2011-06-16T13:50:00.000-07:00

READ ON FOR CONTEST GIVE-AWAY DETAILS BELOW!!!

Karma...what you do comes back to you...hmmmm....

It has been a crazy couple of weeks of highs and lows for me with a cranky body that is getting back at me for not giving it the rest it deserves...72 hours didn't quite cut it lol...

After stressing about whether or not to run Kusam this weekend and pulling out all the stops to try and super-heal my bod or bow out something crazy happened...

Kusam Klimb was cancelled due to avalanche risks and a nasty set of cornice overhangs looming along the route. Smart call but sad times for all of the racers and for the town itself. Mother nature spoiled the skiiers this year but record breaking snow isn't good for summer hiking routes...so...Kusam will have to wait until 2012...

Up down up down...up...Test of Metal...hmmm...

Back on January first I got caught up in the Test of Metal online registration frenzie and ended up snagging a spot in the Squamish bike race (sold out in 22mins). But then later in the winter I decided to focus on running with a new goal in the back of my mind for late July...more on that later...and an ELM Kusam Klimb roadtrip was born! But, alas it was never meant to be...

So....for me...I am going to rest my foot from running for another weekend and do some cross-training in Squamish at the Test! Should be more than painful and I KNOW my bum is going to be very sore as i have not exactly been training for this much time on my seat...

So...for ELM Kusam Klimbers...You have worked so hard and mentally prepared yourself for the Grusam Kusam this spring!! You must try out those legs...

I have mapped out a great Comox Klimb alternative to the Kusam for you to tackle this weekend...it will get you the same distance or a bit more. Although nothing compares to the vertical you get on the Klimb it is a close second with many beautiful views. I am going to give out the map tonight at Adventure Running... Cumberland 5:30pm...Klimb at your OWN RISK...

Let me know if you want to know the route I have in mind...

NOW...ARE YOU FEELING LUCKY??

Thanks to Karma and Lee at Lotuswear I am giving away a FREE Karma zippy! This hot technical zip up is super soft, super warm and super comfy. The colour will knock your socks off and inspire you to run, jump and climb higher! Womens size medium only!

WANT TO TRY AND WIN IT??

Here is what you have to do...

READ the details about Karma below...READ the skill testing questions at the end of this blog and EMAIL ELM with your answers and Karma in the subject line. Got it? Here goes....

KARMA - Karma is a Canadian owned company that manufactures its apparel in Vancouver. Karma gives its customer the inspiration to move and feel great about life. The cothing makes it easy to feel healthy and confident in any yoga practice or activity a person may choose.

Inspired by both traditional and modern yoga culture, Karma has been at the forefront of fashionable activewear design for over a decade. Using only the finest performance knit, their special blend of nylon and Spandex gently wicks moisture away while artfully adjusting to the size and unique body shape of the woman wearing it. Ensuring the best fit and comfort it's customers have ever experienced.

The Karma line features clean lines, subtle logos and hidden features along with a uniquely flattering fit in a variety of styles that are appropriate for all ages and body types. In addition to our popular performance knit and cotton blends, we have also added chitosante (crabshell based) and bamboo fabrics to their collection.

KARMA KONTEST QUESTIONS:

Which ELM Sponsor carries Karma clothing in Courtenay?

Where is Karma clothing made?

Email ELM with your answers today! elmhealth@shaw.ca

Good luck!

Sarah.

Magic

2011-06-06T07:17:00.000-07:00

Do you have any idea how amazing the ferns are in Seal Bay Park right now? Magic. Especially at 6am...chest high, young shoots, glistening with morning dew as far as the eye can see... No photo- cuz I think you should go and see it for yourself:)

Last week I was looking for a little magic. Post MOMAR and post calf strain I was on one foot for 2 days doing the old 'hop-along', coaching with my feet up and coasting on my bike beside my clients and classes. It was not a promising sight- just over 2 weeks out from my next race.

And then, magic.

72 hours of magic to be exact.

The body is an amazing machine and the re-construction that occurs in the 72 hours following and injury are phenomenal. Here is your athletic therapy lesson for the day...

Phase 1: Acute Phase
This is the initial reaction of body tissue to the injury- typically 48-72hours. The body is working like a dog to protect, localize and rid the body of the thing that is causing harm. Tissue death occurs due to injury, lack of oxygen/disrupted circulation and digestive enzymes spilling over into healthy cells. Yick.

In the first hour: Vasoconstriction occurs to decrease blood flow and limit damage.

In the second hour: Vasodilation brings swelling and an increase in red blood cells as well as those involved with clean up and repair. This 'edema' may actually appear in the first 15 minutes with minor injuries or a few hours later with more severe situations.

'Chemotaxis' (cool word) occurs- attracting a range of chemicals to the injury that will aid in preparation for healing. Lymph flow (heightened immune system response) increases during this time as well.

'Phagocytosis' follows - and your garberator cells (neutrophils & monocytes) gobble up the bacteria and dead cells loitering in the injured area.

Phase 2: Repair Phase
72hrs to 6 weeks. Tissue repair occurs only when the area has become clean and all the cellular debris has been removed. The ability of your body to regenerate tissue is related to nutrition and general health on top of your treatment program. The development of collagen (tissue) is stimulated by vitamin C and oxygen. Circulation to the area is therefor beneficial during this phase.

Phase 3: Remodeling Phase
3 weeks to 2 years post injury. Scar tissue production continues and the fibres can take 3 months to 2 years to gain full strength. Ligaments can take as long as 1 year to remodel. The strength of this new tissue depends on the forces applied during this phase. Force too early or too excessive will extend the healing process.

Different tissues (bone, cartilage, ligaments, skeletal muscle, nerve) have special healing limitations and timelines....but that is the idea.

There are a few key things that you can do to help your 'a-team' while they are working overtime rebuilding you on a cellular level. Rest, Ice, Compression, Elevation. These are the cornerstones to a quick recovery and often underrated. Anti-inflammatories can play a big role in the first 2-3 days following an injury as well - I use a natural one called Traumeel (oral and topical).

After inflammation has calmed down you can move onto self treatment that increases the circulation to the area: contrast therapy (hot 2mins/cold1min*2-3), gentle massage and light stretching to align the new tissues & fibres. Ice baths, numbing dips in the river and rolling pin treatments are my poor woman's treatment options- and have helped me a tonne this week.

And so, 72 hours after severely straining my calf, I was able to walk again, just like magic.
Wednesday I rode my bike for an hour and a half very carefully.
Thursday I hiked uphill and ran the downhills and flats for 1.25hrs during at Adventure Running.
Friday I ran 20k flat.
Saturday I ran 30k...but started feeling some bad weirdness in the rest of my leg:(...telling me to chill out and give it a rest already.
Sunday I rode over 2hours on the mt bike without any issues.

I am hoping for a little more magic this week...it is funny how goals shift and change along the way...my new goal for Kusam, in less than 2 weeks, is to get to the start line feeling healthy and pain free.

Keep the magic alive,
SS

Avocado crazy

2011-06-04T14:08:00.000-07:00

Do you ever think about what food you would choose if you could only eat one thing for the rest of your life?

My sister Dani, always says 'tomatoes!' without a doubt in her voice. For me it is always a toss up between avocados and mangos...I could live on a deserted island with either and be happy as can be. But there had better be a lime tree...

Right now both avocados and mangos are perfectly ripe for the picking at nearly every grocery store. Sure, they don't fit into my 100 mile diet- I know I know - but I eat as much locally as I can to balance out my tropical food addiction. The other option is way worse- flying to Mexico or Nica for my fix would create a pretty big footprint:).

Forgive me for my weakness and perhaps you will even join me...here are my fave avocado snacks right now:

My go to fresh fix :: Throw together a simple (but to die for) bowl of diced 1/2 avocado, 1 mango, grated fresh ginger and douse it in fresh lime juice. I was going to post of photo of this salad as I was just eating it when I began this blogpost...but it is gone now:)

Crazy Chocolate Custard:: you can eat this straight up, dip fruit into it or even ice a cake/cupcake with it after it thickens up in the fridge! Sounds gross but it is unreal...so creamy!
1/2 cup dates
2 cups avocados (2-4)
1/2 cup cocoa powder
2 tbs vanilla
1 tsp cinnamon
1/4 tsp salt
1/2cup maple syrup or to taste.
Blend and drizzle in a bit of water if needed to lighten it up.

Classic Guacamole:: I grew up in a house where 'guac' ruled all. My mom grew up in California so she learned how to cook 'tex-mex' style and we were lucky to grow up on 'Chile Rellenos, Enchilada and Tostadas...all of which were smothered in glorious fresh guacamole:) I don't usually go a week without eating a batch and I really don't have a set recipe that I follow...but here is the idea for a batch:
2 avocados
1/4 cup red onion finely diced
1/4-1/2 cup fresh tomato diced
1tbs fresh chopped cilantro
juice of 1/2-1 limes
pinch of cumin
pinch of salt & pep
You can spice it up with chile flakes if you like...

There you go...the trick now is to go out and find the perfect avocado...Thrifty's never disappoints:)

Happy Trails!
Sarah.

MOMAR Burnaby Race Report

2011-05-30T09:03:00.000-07:00

Team ELM takes an early CP at our pre-race dinner...one step ahead! Congrats to ELMers Vicky, Lynn, Kathy, Jenn, Chris and theCourtenay crew on an awesome race!

Happy Monday!

Good times on the mainland this weekend with Team ELM and MOMAR Burnaby! It was a great weekend filled with good laughs and endless mis-adventures:) Click here for the final race results on the MOMAR website or read on for all the juicy details...

Six ELM Members on 5 different teams sailed over to the mainland on Friday for the first ever MOMAR Burnaby race. Burnaby? Really? Being from the wild west coast it was hard for us islanders to grasp an Adventure Race in the city. We were in for a big suprise as Burnaby mountain had enough forest lands and trail networks to create a great 'urban-wilderness' experience for the race.

On Friday 5 of us went over early to scout out the Burnaby mountain area and get our bearings on the SFU campus as none of us had been there before. It turned out to be a very good idea and helped us significantly during the main O-course during the race- which took place on the campus.

Friday night pre-race was fun as always with a Team ELM dinner before heading in to racer registration. The MOMAR team was seamless and full of welcoming smiles as always:)

Mr. MOMAR himself, Bryan Tasaka, race director like no other.

Janine Tasaka, Bryan's sweetheart sister, heading up racer registration with a big smile as always.

Trying on the new MOMAR bike jerseys with the designer himself! Kinda looks similar to the ELM jerseys don't you think...love the blues!

RACE DAY

After a less than wonderful night of cursing at the dummy who let their car alarm go off all night every 10 minutes, we got up and got down to race central -Barnett Marine Park - at 7am. Dropped off our bikes, set up our kayaks then picked up our race maps at 7:30am which gave us 30 minutes more than we normally have to review our maps at MOMAR races. We all went into our teams to read the maps and plan our race strategies (even though I am a team of one there are a few voices in there to discuss things with).

9am water start in the boats and on the ocean...it was calmer than I have ever seen Comox Lake! 180 racers took off with tsunami power and before long I was suffering at the very back of the pack with the other solo gals and a couple of plastic doubles. Good times at the back...not! You get out what you put in and I paid the price for paddling only twice since MOMAR Cumberland 2009! Yes, I did just admit that. Thankfully, Eco Marine rented me their fastest kevlar boat so I didn't come in dead last:)

After an all-out effort and 1:20 paddle we jumped on the bikes and I had my work cut out for me. I was coming from about bottom 15 off the water and had a huge crew of racers to try and work my way past throughout the race. It was a short but steep ride up to the campus and I was more than delighted to pass a bunch of teams by riding the epic grade thanks to my sweeeet little XC bike the Giant Anthem (thanks Mountain City Cycle in Courtenay!).

About 45 minutes later I arrived at the O course in the middle of campus and I got to work on the map. No big problems on the orienteering and I was beyond relieved to have done some scouting the day before.

I was back at the start/finish area in less than 42 minutes and popped out in 12 place overall! My AR mantra had worked once again: You don't have to be fast...just smart and sneaky...

Then it was back on the bikes for our first taste of the mountain biking trails on Burnaby mountain. They didn't disappoint! I was lucky enough to be riding right behind a local rider for part of the bike section so I had fun following her lines and getting some flow - which can be challenging when you don't know the terrain. It was super fun with lots of suprises : tight switchbacks, little drops and plenty of low bridges to roll over. Good times!

Half way through the bike section (figure 8ish) we got slapped with a crazy big climb up 'cardiac hill'. It was a gravel path but a very steep grade and I was happy to ride the whole thing and managed to pass a few hike-a-bikers along the way. I absolutely hate pushing my bike so that is always my motivation to stay in the saddle and take the 'seat' as long as possible. Granny gear pulled through and I felt great heading into the second downhill/XC section.

After about an hour on the bike I reached the next transition and took off on foot for a short 4k trekking loop. We had to run up the flipping highway to get into the trails! I must say this is a first for me in a MOMAR and it was the only part of the course I could have done without...but this was the best way to access the trail and so we ran along with the cars - up up up. My legs felt great at this point and I noticed that my long training runs have made an impact on my climbing under fatigue ability. This was a very pleasant suprise:)

But then, after a great run up I had an unpleasant suprise- my first twinge of cramping in the race. My whole left quad threatened to lock on me as soon as the trail flattened out at the top. Crap! I love running downhill and I wanted to take advantage of the only 2kms of downhill trail running on the whole race course! So, I practiced patience ( very hard for this girl) and sat down, gave my quad a massage, sucked back extra fluids and electrolytes, did a bit of visualizing (and cursing probably:) before testing it out on the downhill. After a few strides it was like magic and I was cramp free (for now) so I hauled down the trail and back to my bike.

After a 27ish minute trek it was back on the bike and I forced an entire pack of Stinger gummies into my body along with sucking back a couple of cups of e-load while starting on the last big climb. Noooooooooooo! Now my inner thigh on the same leg started twitching, grabbing and cramping. HELP! I cried in vain to my buddies Shawn & Michelle as they trucked up the hill.

I managed to keep the cramps at bay as I crested the top of the hill going strong. I stopped at an intersection to check the map before hauling downhill towards the finish. When I stepped back onto my left peddle a lightning bolt shot into my left calf and it balled up into a big nasty cramp, pitching me off my bike and into a pathetic heap on the ground. Nothing I could do but scream, bite my tongue and wait for it to pass. At least 3 teams who came up behind me stopped to check on me (THANK YOU!) and I am sure I was a bit of a scene lol:) 'Go ahead...I will be fine...'

After things calmed down I worked as hard as possible to catch up with the teams who passed me and managed to play leapfrog with them at the next 3 CPs' along the bike course. Finally, I reached the final transition just as they were about to leave for the final leg. I grabbed my final O-course map and hustled behind them towards the Marine Park once again. BUT... we had to cross the highway and I MISSED the light! Noooooooooooo! There was a (very nice) crossing gaurd volunteer who did her job very well and I stood on the other side for a few looooong minutes waiting for the green.

Into the O-course and I just pushed my legs as quick as they would go between CPs- all very straight forward except for one oops that made for a bloody-blackberry-vine-bushwack-and-not-so-short-cut to a CP off the train tracks. Then it was a scenic tour around the park before heading for the finish line and crossing under the big MOMAR arches! First solo female 5hours 27minutes, 19th overall.

TEAM ELM had their own epic adventures and it was a blast to catch up with the other 4 teams to hear how their races went. Everyone had a great day and BONUS : Two more ELM Teams took spots on the podium!

Chris Winkelaar (ELM) and Brad Crowe took 2nd spot in the team of 2 men with a time of 4:55 - 7th place overall!

Lynn Swift and Kathy Campbell took FIRST place in the team of 2 women category with a time of 6 hours 38 minutes!

Solo girls- check out the sweeeet swag : a BCBike Race Duffle Bag, Riders sunglasses and MOMAR socks for first place! HUGE thank you to Jen Segger for not entering the solo-female category lol...

POST RACE: We had way too much fun sporting our matching bags like a team of flight attendants at the after party. Team ELM represented on the dance floor and a good night was had by all.

HUGE THANK YOU to all of the MOMAR organizing team and an EVEN BIGGER THANK YOU to the team of volunteers who make this race happen. Thank you for another great race!

Sunday morning reality check: I tore my calf during the whole cramping episode (dejavu) and had to tensor my leg to get up the Grouse Grind with the team on Sunday...maybe not the smartest recovery plan...but it didn't feel too bad...until after...

Time to rest, heal, get treatment and cross fingers that my leg will heal up in time for Kusam in a few weeks...that might have been my last training session for Kusam...early taper?

Enjoying the post race feeling even though I am RICEing today and hobbling on one leg:)

Cheers!

Salomon Trail Runner Review

2011-05-20T14:32:00.001-07:00

Happy Friday Friends!

I should be doing admin work on the computer right now. No scratch that- what I should be doing is playing outside in that sunshine! But, instead, I am procrastinating my tedius small business owner tasks and doing a shoe review instead!

Those who run with me know I am a Salomon trail runner through and through. There are many fantastic trail runners on the market but Salomons fit me just like Cinderella's slipper. And that is really what it is all about- choosing a shoe that: A fits you perfectly and B delivers the goods for the demands you place on it.

I probably started wearing Salomons years ago for the cool toggle-style-quick-lace system:) when I picked up my first pair of XA Pros. Today I have 3 different pairs of Salomons on the go and I thought I would give my thoughts on how they compare on the trails.

Props go to Marc at Valhalla Pure, Courtenay, for giving me a stellar deal on my Salomons and inviting me to trail test the newest shoe in the family: Crossmax.

#1 Crossmax (neutral). This is the first neutral option trail runner put out by Salomon which is perfect for my foot type. You can get them with medial posting for additional pronation control if you like.
What Salomon says:
High mileage training shoe for neutral runners who want one shoe from door to trail.

What I say

These felt like slippers when I put them on and I just knew I had to have them.

Lightest of the 3 styles- feels super fast on non-technical trails.

Socklike fit- ohsocomfy and very low-profile/minimalist feel.

Great forefoot cush that feels great on the pavement and easy to moderately technical trails

Low profile tread- not as agressive as the wings or XA pros

Less stable than the wings or XA pros-feels like you are standing higher up in the shoe with a shallower cup depth.

In summary these are perfect for a fast trail race on low to moderate technical terrain, casual trail runners and those who want one shoe they can run in safely on the road and in the trails. I have been wearing them everyday to work with my clients and teaching my outdoor Bootcamp classes in addition to less technical trail runs. LOVE them.

#2Wings (available in Gortex or regular)
What Salmon says:
Lighter for 2011, this top of the line trail running shoe balances cushioning and agility via Salomon's ACS system.

What I say:

Super all round cushioning in the sole and uppers- great for those prone to injury/impact. Can feel sloppy to someone who isn't used to all the cushioning.

Warm/weather resistant/great winter trail runner. Hot in the summer. Heaviest of the 3.

Aggresive tread- like putting your 'big girl' tires on your mt bike in the muck of winter.

Excellent responsiveness in uber-technical terrain. Low set heel cup combined with sturdy uppers and wicked tread make this a tie with the XA pros for technical terrain.

In summary these are my go-to trail runners for everything and anything. I prefer doing hi-mileage runs in these as they keep my feet and body happy with the extra cush- without compromising on agility/function. LOVE them.

#3 XAPros (available in Gortex or regular)

What Salomon says:
Agile, durable and stable on the most demanding trails, the XA Pro 3D Ultra 2 gets a streamlined profile and improved durability thanks to a new outsole geometry.

What I say
All the same benefits as the Wings but without the same level of cushioning.

These are fast and furious trail shoes that feel much harder under your feet compared to the other two. Trail specific with minimal cushioning can feel abusive on a body that doesn't tolerate high levels of impact. Perfect for those who can handle the force and want to get that 'grip it and rip it' feeling under their feet. Ultimate fast & technical racing shoe.

Lightweight , very breathable and the most cool of the 3 in summer. The non-gortex version dry super fast. The mesh fills up with dust so your toes will get dirty however!

Super agressive tread will literally pull you up the mountains.

Summary- ideal race shoe or perfect shoe for anyone that can handle the impact of limited cushioning. LOVE them.

What trail runners are you loving? I would love to hear your reviews too!

PS ELM Members dont' forget:: Next Weds, May 25th is our semi-annual after hours shopping night at Valhalla! Great deals so you can pick up your own pair of Salomons:)

Happy Trails!

Sarah.

Chocolate or Vanilla?

2011-05-17T08:14:00.000-07:00

Those young temptrests were out in full force again this spring with their innocent plea: 'Chocolate or Vanilla?'. You know who I mean...did you cave too? Now that you have supported a great cause, it is time to recycle that box and move onto healthier forms of nrg:)

I was a busy bee last weekend- in between 7 hours of running and riding in the mud and grime and grit I alternated between deep soaks in the sauna, digging in the garden and masterminding in the kitchen to test out new ideas for natural fuel.

Here is what I tried out...along with a couple of recipes for you to try too!

Balls

'Powerspheres' from the ReBar Cookbook (my bible, seriously it is beside my bed at times). 'Vanilla' from the pic above

20 spheres (its says 15 but I make them a bit smaller)

3/4c dried apricots

3/4 cup dried apples

4 brown rice cakes

1 cup unsweet coconut

(blend in food processor until light)

1/2 cup sunflower seeds

1/2 cup pumpkin seeds
1/3 cup sesame seeds

1/2 cup rolled oats

3/4 cup fruit sweetener (agave, honey etc)

1/2 cup peanut butter (just nuts not skippy!)

Blend it all together, chill and roll into balls. You can roll it in sesame seeds or coconut to make them look pretty if you like:)

Chocolate Peanut Butter Energy Balls - adapted from the Whitewater Cooks at Home and found online here:

Bars
Sunflower Butter Oatmeal Raisin Protein Bars found online here:

Not my faves right away...as the original recipe was too high in fat for me. But I have since modified the recipe to cut the fat in half and increase the ratio of carbs to fat. MUCH better for fueling and post workout recovery. Just decrease the 'butters' (coconut and sunflower) and increase with another liquid such as applesauce or 2% yogurt etc.

I have been trail testing some new Salomons for Valhalla Pure this week too...stay tuned for a shoe review on the new Cross Max trail runner! LOVE them so far...

What goes up...get's the best view! I have enjoyed some stellar trail runs this past week...so LUCKY and grateful to have the gift of legs that can haul me up to these vistas...use em while you got em...there are no garauntees in life...

And FINALLY we got another stellar sunrise at Bootcamp this morning! Kin Beach was beautiful and my morning recruits woke their muscles up with the sun...awesome work guys!

Looks like a beautiful week of spring sunshine ahead...get out there and enjoy it!

My new favorite island

2011-05-10T13:47:00.000-07:00

Hellooooo!
This past weekend I made an escape over to Saturna Island for a girls get-away filled with good food, fun fitness and great friends:) 9 of us in total spent the weekend in a beautiful log cabin, weaving old Rapattack fire fighting tales, creating new memories, feasting on great food and kicking up dirt all around the island.

50% of the island is National Park and that means fantastic forest lands, protected trail networks and unspoiled vistas. The highlight was a long ridge trail on a crazy side slope that hovered hundreds of metres above the coast below. Herds of deer and wild goats dotted the hill side that was covered in a lush green grass & wildflower carpet. Amazing. One of the most beautiful/breathtaking trails I have ever been on in my life. Belly flipping steep and views to die for. The only problem is it wasn't long enough! I could have followed that trail for days...

Instead I rode it the first day (15k loop with a steep climb up before hitting the ridge trail) with a few of the girls (so fun and freaky at the same time) then fast packed a great 10k route along the coast for a modified brick workout:) Then on Saturday I got up ridiculously early and ran back up to the ridge trail a couple of times for a good loooong solo 4hour run. After that it was on to the winery for a tasting and tour followed by a nap! Perfect day:)

Here are some pics from the Island...

Lisa and I at the summit!
Awesome single track...

Scrambling with the girls on the rocky, coast trail...

Crazy spring orchids...

Lighthouse point just after sunrise on Sunday morning...

Wonder where my sneakers will take me next...

Gear that moves me

2011-05-05T11:52:00.000-07:00

Time to kick up some dirt! ELM's popular off road clinics kick off this month:

Adventure Running 1::3 begins tonight at 5:30pm- and this session includes a detailed training program to prepare racers for the Kusam Klimb on June 18th

Off Road Half Marathon training begins May 14th and runs for 14-weeks on Sunday mornings leading up to the Log Train Trail or other race of your liking:)

I am getting geared up for my first Adventure Race of the season- MOMAR Burnaby!! I am not a super huge consumer but there are a few key items that I use day in and day out and I am always thankful to have them with me on my big adventures. Props go out to my favorite gear that moves me::

My new Garmin 405 - from Extreme Runners. GPS, distance, speed, pace, elevation, heart rate, calories you name it it does it.

My 'bike purse'! Seriously this is the best invention since sliced bread! Thanks to my riding buddy Nikki for introducing me to this little unit- can't believe I rode without one! This picture is from MEC but I got mine from Mountain City Cycle in Courtenay.

My Gregory packs - I have a couple of them and just picked up the smallest one (6L) a couple of weeks ago at MEC. LOVE these for a couple of reasons- they fit nice and snug, the ripstop material is super light but super tough AND the best part are the waist pack straps- with little storage compartments for food etc- so you never have to waste time taking off your pack in a race. The best.

My Salomon Trail Runners! I LOVE the cush/response balance of the Wings for long runs and adventure racing (keep my feet warm and pretty much dry). They are great for trekking and running. You can pick them up at Valhalla on 5th in Courtenay.

And of course my fuel of choice- Sarahbars! My take on the amazing LaraBar, I make these in a range of flavors and eat them before during and after my long workouts. I am not sick of them yet! A combo of dates, nuts and various natural flavors these keep me fueled up for the long haul and sit nicely in the belly. Chocolate Chile Lime, Apple Pie, Ginger Snap to name a few..

Pick up a copy of my cookbook NRG to get a copy of the recipe and you can make your own (and save a tonne of money eating naturally:)

OK time to go and play! I am heading to Saturna Island for a girls weekend and a reunion with all of my Rapattack firefighting cats...can't wait! Run, ride, paddle, wine tasting weekend!

Team ELM Rocks!

2011-05-05T11:29:00.000-07:00

YEAH TEAM ELM!
It was a busy race weekend with ELM'ers kickin it all over the place!

Down in Victoria TEAM ELM raced the new course in the TC10K and they did amazing! The team was made up of ELM clinic participants- many doing the 10k distance for the very first time. They had amazing race tales...and...TEAM ELM came 5th in the Club Category- bonus!

Up in the Valley TEAM ELM gaver on the Snow to Surf Relay once again- 4th year and 4th podium finish we took GOLD again this year! We had a clean race (with 8 legs that is the biggest challenge), got to eat chocolate medals and we had our fastest overall time yet! For those who have not yet experienced this massive team event here is a quick outline for ya:

Leg 1: Uphill run in ski boots up a snowy run (I think this part takes longer than the ski!) followed by a downhill ski - Deb Rolston!

Leg2: XC ski - Lo Superstar Lanning!

Leg3: 6k Downhill Run down the mountain road- Kathy Campbell!

Leg4: Another 6k downhill Run down the mountain road with 1k off road - Lynn Swift stand in!

Leg5: 14k mountain bike ride (first 6k on the road:() to Comox Lake- Me!

Leg6: Kayak across Comox Lake to Cumberland - Janine Martin!

Leg7: Road bike through Cumberland, back to Courtenay via Royston - Audrey Erlandson!

Leg8: Run to the Courtenay Marina and Canoe to Comox- Lyse Fortin and Rani Johns!

Way too much fun!

Can't wait until next year...might need to find another relay event before then cause it is way too much fun!

What next? MOMAR! Then Kusam!!

Woohooo!

Active Comox Valley

2011-04-27T05:53:00.000-07:00

I have been part of a small but passionate volunteer committee for Active Comox Valley since it began in 2005. It's purpose is to increase the physical activity levels of Comox Valley residents. Plain and simple. ACV has identified the biggest barriers that Valley residents have to getting more physical activity- limited income, limited opportunities, lack of transportation, etc. ACV has been behind the scenes and at the front lines of many local events and initiatives in conjunction with a big group of great local partners.

Check out ACV online,read the FREE activity guide, visit the local ACV Lending Library full of fun fitness equipment, join the fb page for free give-a-ways and be sure to check out the series of local maps for endless walking and biking ideas in the Valley...free! Also be sure to watch for the next series of Thrifty Foods Nutrition Seminars including the popular 'Grocery Store Tour'...brought to you by ACV & BCRPA...free! WOW that is a lot of FREE stuff!

Coming up next from ACV:

Take part in Active Comox Valley’s FREE Walk and Wheel-a-thon

As part of the provincial Move for Health Day celebrations, Active Comox Valley is putting on a free Walk and Wheel-a-thon on Saturday, May 7 at 10 a.m. at the Courtenay Airpark – registration starts at 9:30 a.m with a warm-up commencing just before 10. Bring the whole family and your bike, trike, roller blades, scooter, stroller, buggy or chariot. Whether you choose to walk or roll around the airpark, it will be guaranteed fun for all ages and abilities. The route is also wheelchair accessible and dogs are welcome as long as they are leashed. Pre-registration is not required, however be sure to sign in onsite so you will be eligible for some great prizes!

“Being active is a key part of staying physically and mentally healthy and Active Comox Valley’s mandate is to ensure we can also make it low-cost, easy and fun too,” said Active Comox Valley
Co-ordinator Robyn Butler. “All you need to do is bring your gear and get ready to move and have fun.”

Move for Health Day was designated by the World Health Organization in 2002 as a worldwide day of physical activity. The BC Recreation and Park Association (BCRPA) in collaboration with various physical activity stakeholders has spearheaded the organization of this year’s Move for Health Day activities and encouraged municipalities across the province to get British Columbians moving.

Light refreshments will also be offered and participants are encouraged to bring their own water and sunscreen.

For more information about Active Comox Valley, visit www.activecomoxvalley.ca or call (250) 890-9116.

I am not a Ninja

2011-04-20T06:57:00.000-07:00

I am not a Ninja. Actually, I have felt more like a Goat Head this past week after letting mother nature beat the crap out of me.

Last Weds I was having WAY too much fun and going WAY too fast on 'Steamdonkey' when I did an endo over my handlebars and went sailing into the salal only to meet up with a hung up log at perfect chest height. Umph. Ever had the wind knocked out of you? I don't recommend ramming chest first into a log, like, ever. After letting out a Friday the 13th scream and scaring the daylights out of my riding buddies, I was left panting like a hyperventilating animal on the side of the trail. The best part was the whiplash and MVA style symptoms I had for the next 5 days. Woah slow down girl!

Then on Saturday mother nature took another punch at me during a wicked 3.5hour mountain run...on the way down our 2nd/3 summits I went over on my left ankle like gumby- but, of course, I am not gumby. Rip...scream...cry. Ouch. It felt really scary bad at the time but eased up after a few minutes and so I was able to finish up the big run. After, however, was another story:) RICE RICE baby!

And so, it took a sprained ankle to get me in the boat but...I went kayaking on Sunday! Woohoo! I know I suck but it was a good reminder of just how bad... and a good motivator to get back in the boat for a few more paddling sessions before MOMAR in May! Too bad we aren't in Squamish again this year...no paddling there! Just dropping off the side of the Chief which is, in my opinion, way less work and way more fun:) LOL bring it!

Hopefully Mother Nature is satisfied...

Limp on,

Off the grid and back again

2011-04-09T13:50:00.000-07:00

Long time no blog! Life is busy but oh-so-good:) This morning I felt real sunshine on my face at Sunrise Bootcamp...what a fantastic way to start the day! Even though mother nature is being a little stingy on the temperature, all of the other signs of spring are popping up. Daffodils bobbing their heads in the wind...birds bellowing out early-morning-happy songs...green shoots poking up their heads along the side of the trail...and glorious sunshine teasing us between hail and wind intervals. Spring has sprung! Brad and I took off for a week to get off the grid and spend some time with mother nature. We went up to Desolation Sound in our little boat and camped out on one of the islands spending our days boating and prawning and our evenings perched by the fire. The only sounds we heard were that of a waterfall pouring into the ocean, geese flying overhead, seals snorting in the bay and the wonderful Canadian sound of the lonesome loon:) A wonderful (albeit cold and sometimes wet:) week to recharge. Mother nature has so much energy to share...

When I came home it was time to kick off our Spring Programs and we are having a blast so far! Check out the ELM calendar for a list of our outdoor class locations and drop in on us anytime! Bootcamp, Baby Bootcamp, Learn to Run and the 10K clinic...and more!

Had a great time teaching the next generation of Adventure Racers at the MOMAR 101 clinic last weekend in Cumberland. My favorite way to spend the day- talking about AR to peeps who actually want to listen! LOL we had fun and I know that these MOMAR racers will have a fantastic race!

There is a great bike course coming up this Sunday with Big Dog Biking in Cumberland:: MOMAR 201 is a 4 hour workshop that covers the technical skills needed to complete the mountain biking portion of a sprint Adventure Race such as the MOMAR. Check it out and see if there is still room!

As for my own training things are coming along and I am having fun playing in the dirt once again. I am SO done with snow! Believe it or not we are still running into the white stuff on our runs and rides and I am itching to go higher and higher- but that snow line is holding steady.

Trail runs are hovering around 3+hours with some back to back long ones along with run:bike bricks and fun mounatain bike rides. Good times all around!

With MOMAR coming up at the end of May it is time to up the brick workouts, play with the compass and drag-my-butt - I mean jump - into the kayak:) The weather has been less than inspiring so hopefully things warm up and the wind dies down a bit this weekend.

I just noticed that I haven't posted my races on the blog yet...I have been a little mysterious as I have had a few different ideas for my race season this year...I am planning on trying something new this year...I will need to commit by the end of the month so stay tuned...

Melt Melt Melt!

Happy Trails,

Sarah.

Sunshine and Lolipops

2011-03-20T12:02:00.000-07:00

Look outside at that sunshine...well...you probably ARE outside...unlike me...propped up with an ice pack and popping anti-inflammatories on the couch...feeling just a teeny weeny bit sorry for myself...can you tell? lol:)

I injured my back on Friday at the gym and have been laid up rigamortis style since then. Sometimes even smartie-pants, uber-conservative, safe-progession-focused peeps like me slip up and wind up on the couch.

The ironic part of it all is this...after weeks of sucking-it-up-princess-style weekend workouts in the nastiness of wicked winter weather...the sun comes out in full force, the temperature climbs above 10 and I can't go out and play.

And so, something that never happens, happened. I got to go and CHEERLEAD. That is the great part- I got to go and cheer on the ELM athletes, friends and family who were laying it all down at the Comox Valley Half Marathon.

What a fantastic day for a race...check out my pics below!

Simon Whitfeld pacing with the front of the packers around 4km...

First woman at 4k Super speedy...

A couple of Crowes!

My rat buddy, Ian proves that mountain bikers can run fast too!

ELM Athlete Chris rocking the start...

Dr. John looking great!

Extreme gals V and Cathy looking good!

Superstar ELM'er Kim rocking her first half since becoming a 'supermom'! Yeah Kim!

ELM'er Sarah keeping things in line on the course!

Can't wait to see the results...check back here soon...

End of Winter

2011-03-18T08:14:00.000-07:00

Good bye mister snowman... It has been a soggy, cold, yicky couple of weeks for endurance training! Snow, slush, sleet, muck, wind, puddles (well, lakes really) and COLD have made for a few 'sufferfest' style weekend workouts. This little snowman was on my car when I came back from a 3hour plus snow run 2 weekends ago. Made me smile for sure:)

Luckily I have a few friends who are into suffering along with me so we managed to get in a couple of solid weekends of endurance miles regardless of the weather. The past few weekends have looked like this:
Friday 1.5-2hour LSD (inside torture but warm and dry!) spin
Sat 3-3.5hour LSD trail run/snow treks:)
Sun 2-3hour slushfest bikes

My sauna has never brought me more pleasure:)

Here is one of my bike riding sufferfest buddy's post ride bums...any guesses who this could be?

We just wrapped up our winter session of Bootcamp and we are all looking forward to the spring session now!! Details are on the elm website and registration is filling up quickly so be sure to check it out and sign up if you are planning to join us! www.elmhealth.com

Boys against the girls! We went inside to Island Pilates and Fitness last Thursday cause the trees were blowing over outside in 80k gusts! Such a beautiful space to hide out from the storm!

This past week we had a fun Members only event at Mountain City Cycle...after hours bike mainteance night with the crew from MCC! Good times, great skills and a fun group to spend the evening with:) Thanks so much to John and Brent for staying after hours to help out the crew with their repairs!

Marina at the helm...

Nicole working the rear wheel...

We have more awesome Members events coming up this spring including a Spring partay and fashion show at Lotuswear on April 4th...and another afterhours bike repair night at MCC on April 27th.

Now...crossing fingers for a snowfree weekend of big runs and rides!!!

Cheers,

Sarah.

What do you want to do?

2011-03-09T07:03:00.000-08:00

What do you want to do?

With just over 12 weeks until June, it is time to look closely at your race season and fine tune your training schedule.

ELM would like to see you reach your goals and we have created a line up of Online Training Plans to get you there. Check out the links below to view our detailed training plans for everything from Adventure Racing to Kusam Klimb Training! Download your training plan and get started today!

ELM Online Training Plans: Available NOW!

MOMAR Single Day Adventure Racing Plans: 12 weeks
Kusam Klimb Mountain Run Racing Plans: 14 weeks
10K Training Plans: 10 weeks
1/2 Marathon Training Plans: 14 weeks
Sprint Triathlon Training Plans: 6 weeks

Personalized coaching plans are also available- Email ELM to learn more!

Cheers and Happy Trails,
Sarah.

Live Laugh Love

2011-03-08T08:29:00.000-08:00

Live Laugh Love.

Life is much too short.

Monday morning I learned that this world lost a beautiful soul...Jenn.

My words are...well...empty.

This woman, wise beyond her years, has taught thousands of people to LIVE LAUGH LOVE each day over the past few years as she battled against the worlds most evil opponent. I want to share her final blogpost with you, so that her light may live on in you, too.

If there was ever a day to do it, spread love people. Today is the day. Hug somebody, tell someone you love, that you love them. Smile at a baby.
Pay someone a random compliment and watch how they stand just a little bit taller.
Get a hair cut and feel good about yourself, you are beautiful.
Go for a walk in the rain, splurge and by a pair of fancy rubber boots. Eat your favorite chocolate bar.
Buy a new book soley based on the way the cover looks. Indulge in yourself, love yourself. Squeeze your pet. Take a nap.
Buy the person in the drive thru lane behind you thier coffee this morning. call that friend you have been meaning to reconnect with. Be creative today. Paint, draw, sew. Maybe today is the day to finally forgive and move on. Trust yourself. Be decisive today.
Peel a pomegranate. sit down and write a list of everything that you love or are
grateful for in you life, include everything from warm peanutbutter chocolate
chip cookies to your soulmate. Buy a coffee and breathe in the beauty around you.
Do it, spread love. It's the only reason we exist. I love you, I believe in you. If you are checking this blog this morning I am grateful for you, I love that you exist.
Happy Valentines Day, the best day of the year, the day that
exists merely so that you can experience love. I love you more than you know.
You are the best. xoxoox

Rest in peace.

Coastal Trek

2011-02-28T06:43:00.000-08:00

Good times at the annual ELM Snowshoe & Coastal Trek Lodge Event!

The snow was absolutely perfect for our snowshoe trek up Forbidden Plateau. Cold temps made for light powder and a beautiful fresh snowfall all around us. We snowshoed up to the entrance of Strathcona Park / Becher trailhead, enjoyed a sip of hot cocoa then trekked back down all the way to Coastal Trek Lodge.

At the lodge we were greeted with warm smiles, hot drinks and fireside appies. After a rejuvinating stretch session it was time for a soak in the HOT hot tub before dinner. Everyone enjoyed the opportunity to relax and unwind - some curled up by the fire with a book, others chatting in the hot tub...the perfect mix!

Dinner was a healthy and absolutely delicious mexican themed meal created by Andrea herself. Black bean soup and fresh halibut with quinoa, black bean salsa and greens made for a beautiful meal. Topped off with homebaked carrot cake and chocolate covered strawberries by the fire and you have a fabulous evening!

This year, we had the option of staying over and making a mini-retreat of the event and one couple took up the offer. It was hard to leave them sitting there by the fire! Bet they had a wonderful night at the lodge:)

Cheers to the next ELM event...Womens Fitness Retreat in Tofino June 24-26!!

Woah Winter

2011-02-23T06:29:00.000-08:00

“Adventure is worthwhile.”
-Amelia Earhart

Long time no blog!
Been too busy playing in the snow and working on ELM's fun fitness adventures over the past couple of weeks to find time to blog. Over a week ago the Valley got hit with a good blast of winter and like the rest of Canada we are sitting in a deep freeze so the snow is still piled up and iced up here there and everywhere.

Mountain biking has been...well...limited you could say:) Every day is different and some days the snow was fun and fluffy but the past few days have been absolutely treacherous out there! Ice Ice Baby! Is this what it feels like to live in the prairies? Then I want to go back to the island man...

The best part about this arctic front is the BLUE sky and sunshiney days that come along with it. WOW. Doesn't it just make you feel GOOD?

Here are some pics from the past couple of weeks...

Running with ELM friends in the snowy trails... Did you know ELM Members are running on Monday mornings at 9:30 in Seal Bay Park? The benefits of membership go on and on...

Dog sitting super cutey-pie 'Half Sac' (don't get me started on that one), a blue heeler 8mos pup...loads of beach and forest walks!

Enjoying the company of this little guy...

Watching for the slow signs of spring! Here they come here they come!

I just posted all of our ELM Spring Fitness Adventures on the ELM website for April...it is hard to imagine t-shirts and shorts right now but we will be rockin the spring gear before we know it!

Happy Trails!

Team ELM Survives Another YETI!

2011-01-29T20:23:00.000-08:00

Good times on Mount Washington today!

The annual YETI snowshoe race series kicked off it's 2011 series at mt washington and 7 superstar ELM'ers took to the hills for a little snow rompin, but kicking, snowshoe racing!

Race report:

Team ELM included some experienced Yeti racers and some brad newbies - to this crazy breed of running. BIG Props go out to Team ELM for stepping up to the snowshoes and battling this challenging race course today!

Deb Berg
Debbie Wright
Lynn Swift
Kathy Campbell
Pascale Houde aka Diana Olsen
Sarah Burell aka ELM Bandit

Thought we were oh so organized and actually arrived early to race central at Raven Lodge. Next thing you know it is 9 minutes until race start and we are still sitting around the table inside yacking. Time to go warm up! Not a team to take ourselves too seriously, seriously, we shuffled outside to try and figure out how to strap on our shoes again (every year:) before trying to walk or even jog a few steps to say we warmed up. Second thought- let's save it for the race!

LOL 10:59am and we squish our way into the start chute just before the gun goes off. A friend comments on my headphones and I suddenly remember my master plan! I had completely forgotten that I intended to try a new style for this race- my first race listening to music! Normally I am a completely in the moment, working on all my senses racer. But for this 'race' my goal was to get a good workout in and have fun...as I am not training to be a snowshoe runner OR 5k racer for that matter I thought - what the heck?

3...2...1...GO! Oh crap! My iPod, right! Pulled out the iPod while running in the pack off the line and worked on navigating to a good mix before popping in my earbuds and stashing my pod in my bra. Where else was I going to put it? Our ELM Sugoi race jerseys don't have pockets- come on Sugoi, who doesn't make shirts with little hide-and-seek pockets on them these days?

So, I found a good fast mix by Calgary DJ Mikey Da Roza and began munching my way through the pack, through the snow and up up up the crazy off the line hill.

The first 10 minutes are the worst. Everyone who does this course will say the same. Well...the fraidy cats on the downhill may disagree...but that hill off the start is brutal!

Not sure what is worse- knowing the hill is coming and enduring it or not knowing and wondering when it will end? Newbies? Deb? Lynn? Thoughts on that?

And so...10 minutes into the race you are cresting a hill, entering the single track and loving life.

Pain and suffering are the way to higher levels of pleasure young one...this could be true.

Running the flats never felt so enjoyable as they did after finishing the super summit!

After the calf crunching, quad searing climb (get the point yet?), it was a mix of undulating single track through the glades on the bench above Raven Lodge. Winding up and down, back and forth and loving the rhythm and challenge.

Music was GREAT! The beats completely distracted me and really pumped me up when I needed it. I didn't connect with other racers or volunteers as much as I like to, but in a 5k sprint how many race friends can you really make? Downsides were minor: Didn't pick my fav mix at the start and had to pull out the unit to navigate to a new one during the race (gloves off, pod out, wipe tears out of eyes, navigate with sweaty fingers, look over shoulder for competition, avoid tripping etc, iPod batteries started to die at the end, I got water in the screen and the pod actually fell out of the bottom of my bra and ended up dangling near my knees at one point. I know. You don't have to say it.

Other than that having music was great fun!

The course was changed slightly this year and I LOVED this version! At the end we got to run out on a super fast decline cat track which meant ripping it up and kicking up snow to the finish line. Racers love to run fast! So, this was a nice bonus to the new course.

Came through the finish line near the lodge, yeah! Grabbed a drink from my stash then headed back out on the course for a 'bonus lap'. Team ELM was registered for the 5K sport course and I considered heavily stopping after 5k but...meh. What the hell? I went for another and joined that crazy Sarah B for the 10k.

The second lap was actually WAY more enjoyable! I got the right mix on my iPod, slowed down, relaxed and found a more enjoyable pace (6 beats per minute more enjoyable I noticed on my new Garmin after). The best part about lap two is there is no one around! You have the hills and the tracks to yourself so you can spread your wings and get into your personal groove. I like that, anyways.

Team ELM ROCKED. But most importantly we made some new memories and had some FUN!!

THANK YOU to the race organizers and to the stellar volunteers for putting on such a fantastic race once again!

Look what you could win if you are really fast! And the winners are...complete results here... and here

Kathy Campbell takes 3rd place in her category!!

Diana Olsen snakes 2nd in her category! Wait...that's not Diana!?

After the race and awards Kathy and Lynn were kind enough to take me out for my very first attempt at cross country skiing.

WTF was that? Seriously! When is the last time you tried something that you felt like a 3 year old child attempting? I just kept saying- "but what do I do? how do i move? what do i do with my feet? what do i do?"

Lynn and Kathy were so patient and forgiving and had excellent instructions for me:) Thank you girls for holding in your giggles! Kathy don't you EVER post that video or else...

I am not quite sure why so many people rave about this sport. OK OK I know, the DO make it look so smooth! I have a hard time imagining the FUN part but that is because I am completely lost with the whole 'skate' thing. Last time I 'skated' I was about 11 and I remember having to use one of those big metal cart things. No joke. I am going to call my mom and give her heck for not making me learn how to skate...

Parents: Make your kids try every sport. Save them the humiliation of adulthood co-ordination regression.

There are no photos from this adventure:)

Not sure if I have the hours in a week to learn to master the basics of this sport. Maybe if they ever ban mountain biking...

Shuffle on,
SS

What moves you?

2011-01-21T08:45:00.000-08:00

I just found this picture from a gutbuster a couple of years back...I remember that race - Mt Doug in Victoria consisted of a series of repeats up and down short but steep and technical summit of Mt. Doug.

Race season is around the corner once again and it is time to MOVE it or LOSE it.

Some days it comes so easy doesn't it? You are itching to get your sneakers on or jump on your bike for a rip. Craving the smell of dirt, the wind on your face or the beat of your feet.

Some days it is not quite so easy. In fact, some days it is downright hard. Like there is a magnet on your ass and it just won't let you get up and go. Like there are a million other things you would rather be doing. Like it is a chore to move rather than the gift of life you know it truely is.

Motivation is dynamic.

Like the tides it spills over us suddenly and just as quickly it can leave us for the other shore, far far away.

This is reality. Yours, mine and every human being on the planet. Even the worlds top athletes experience this ebb and flow - and for some it is a constant battle they must work to overcome...in order to reach their dreams and goals.

The secret? Be honest with yourself. Take the time to ask yourself WHY you want to MOVE. The answer will change often. You can't rely on old motivations when you become a new you. Just as you evolve and change so will your motivations. Check in from time to time and figure it out. And when you do, don't judge yourself! It is a gift to figure our what motivates you- so use it and go with it and it will move you when you need a little help to overcome inertia or keep your body in motion.

So...what MOVES you?

MUSIC moves me. And when I need to move my but from low to high gear during workouts that require more intensity then I think I can muster I push in the earbuds, navigate to my NRG playlist and turn up the volume too loud. It works every time. I am always amazed what I can pull off with some big beats.

Here is what I am listening to these days on those High Intensity workouts- hill repeats, lactate threshold runs or z5 all out intervals on the trainer...look em up on iTunes. Keep in mind - I do not recommend these tunes for a long slow workout or a relaxing Sunday drive! That will be another post...

Mikey Da Rosa - House DJ based in Calgary. I can move to anything he plays but my current favs are: Entre Nous 2, SpinFest 2010, Carte Blanche 2 (heavy house watch out)

Lady Gaga - nuff said

Rihanna - Dance. Please dont stop the music.

FrouFrou - Dance/vocals. Just plain good.

Fiest- classic Canadiana. Look for her upbeat ones- Sealion remix, Past is Present, I feel it all!

Emiliana Torrini- one song: Jungle Drum....oooh ... and Big Jumps!

DJ Champion- edgy house/techno. Chill'em all.

Newer Madonna- Inspiring pop. Anything from HardCandy or Confessions on a Dance Floor

Daft Punk- house, solid beats.

Coldplay - uplifting, building, upbeat songs. Viva la vida of course.

There is only ONE RULE when it comes to using music to move you. You can only listen to your mix/playlist when you are training or racing. That's right. You need to limit your listening time to keep your motivation high and get the old pavlovian response working.

I would love to hear what is on your high NRG playlist- I am always looking for fresh trax! Send em my way!

SS

Fit & Free

2011-01-16T16:04:00.000-08:00

BOOK LAUNCH: JANUARY 22 2011

Sarah Seads, owner of Equilibrium Lifestyle Management (ELM) and professional fitness trainer, will be sharing motivating tips and fitness advice from her new book, “Fit & Free: Seven Steps to Achieving Fitness for Life”, at the Laughing Oyster bookstore on Saturday, January 22nd.

Join Sarah for a relaxing 30 minute 'talk & walk' from 11-11:30am starting and ending at the bookstore 286 5th st. Or, drop by the bookstore between 11:30-1pm to ask Sarah your fitness and motivation questions and pick up a copy of her inspiring book, “Fit & Free”.

Excerpt from the book:

“The purpose of this book is to teach you the 7 key steps that you need to take
in order to effectively reach your health and fitness goals. Following these
steps will help you break the patterns of short-lived success and repeat
failures that you may have experienced in the past. These steps will change the
way you think about fitness and inspire you to be active everyday.
This book is designed to encourage success and in turn, increase your confidence by taking small but significant steps towards reaching your lifestyle goals. By adopting
small changes over a period of time you are more likely to reach your goals and
create meaningful lifestyle habits.
This seven-step program offers a combination of education, motivation and exercise in each chapter. Each chapter will discuss a key step in the Fit & Free™ program and you will learn how to incorporate these simple steps into your own life. This book includes valuable tools that compliment each of the Fit & Free™ steps and personalize your experience. “

Go to www.elmhealth.com to learn more about this local author and her new book, “Fit & Free”, $20 including tax.

Balanced Training

2011-01-14T06:39:00.000-08:00

Hellooooooo!

Winter hit the Valley full force this week with inches upon inches of wet, heavy, core, building snow to tackle. This made for an interesting first week of January ELM classes!

Our participants were troopers and our instructors were creative and we had a great week playing outside and enjoying the white stuff during our workouts.

This week our participants learned how little space you really need to get a good hard workout in! Without our usual runs, we worked solely on strength and cardio intervals that got the heart rates up and muscles burning. Great work this week!

Balanced Training.
Yes, we are all striving for 'balance'...which is dynamic and very personal in all aspects of life. But, when it comes to fitness, a balaced program MUST include the 3 training cornerstones of fitness:

Cardio

Strength

Flexibility

How much time you dedicate to each of these components will depend on your personal needs...notice I said 'needs'...not 'wants'.

We typically like 'cardio' or 'strength'. We either love Yoga or weights. We love to run or ride all day or hit the strength training hard. Fair enough! But, we usually like and gravitate towards the component of fitness we are already good at. We like things we are good at. It feels nice to be good at things.

If I had a dollar for everytime I heard this one:

I can't do yoga, I'm not flexible.

Come ON people! If you aren't good at it chances are you NEED to do more of it!

Balance our your training program this year by doing 2 things, well ok, 3 things:
1. Identify your 'limiting factors'. What you aren't as good at.
2. Shift the 'balance' of your current training plan to spend more minutes every week on these LF components.
3. Suck it up and watch your fitness and performance soar this year.

Tuff love from coach Sarah today! LOL:)

Our classes were perfectly balanced between cardio, strength and flexibility this week...

Bootcamp rain, snow, or sleet, just like the mailman...

Always fun with a partner!

Need for Speed got treated to a Bootcamp style circuit indoors as the track was covered in half a foot of snow last night!

Sit up...push your partner back down!

Time for a post workout Yoga session after Need for Speed! Thanks Birgit- you hit all the right spots!

Cheers,

Sarah.