Gone gone gone she been gone so long...

A quick update for you all as I head off for a few weeks of R&R...

I will be in the great northern Manitoba until Saturday September 1st and then heading north for our annual surfing trip. However, I will be back to reply to your emails/calls before heading out on the second leg of our holiday. Stay tuned for pics from Manitoba...training should be....um...interesting...

S

Log Train Trail 2007!

Well done Kim, Lisa, Korky and Tony!! Congratulations on finishing the Log Train Trail 1/2 marathon (that's 21kms for those who don't know) in Port Alberni on Sunday! After 14-weeks of Sunday morning runs you were more than ready for this awesome trail course. Here are some words from the racers themselves...

"….we arrived just as the race was starting and I had to gallop to catch up with the runners , and didn’t have time to properly seat my camelpack - the bladder promptly fell out between my feet and I managed to boot it into a puddle of manure… …anyway, managed to brush off and reassemble the whole unit on the trot, and caught up with Corky & Lisa. By this time, I was in an ecstasy of rage(at... um...dare-I-say... husband for being late), so had a huge adrenalin burst to boost me along for the first 10k! The next 10k were a little more tough and the final 2 completed only by virtue of fantasizing about the smorgasbord at the end of the trail. Crossed the finish line at 10:12 by my watch, but a friend told me they started the race 5 minutes late, so think I made around 2:07..."Kim C

"It was a fun run. Perfect weather but lots of puddle dodging. Korky and I ran together and came in around two hours as planned. I felt really good...Thanks for all your good coaching." Lisa P

Haven't tried this awesome off-road half yet? Join us in May of 2008 for our 4th annual clinic!

Cheers,

S

MOMAR 101::

Thanks for checking the ELM Blog! Please leave a comment or just say hi cause it is sooo nice to know that you were here!

Here is the group of new Adventure Racers that took MOMAR 101 this morning out at the Comox Lake Dam. Good times! This group is on the ball and ready for the action of the single day MOMAR Cumberland race this September. We had a great morning discussing race preparation, strategy, navigation and more! Good luck racers...see you in Cumberland!

Go to: www.mindovermountain.com fmi >>

S

Summer Dayz

Karen McKinnon has captured me in a typical day at the office here at Kin Beach. I must admit I love my 'job'! And it is even more fun in the summer with the big skies and amazing scenery offered up by the Valley.

This week our participants have been working hard in some amazing spots
Womens Trail Running on Monday morning @ Nymph Falls Park...
Monday night Bootcamp @ sunny Kin Beach...

Tuesday night Hiking in the foothills of Forbidden Plateau from Comox Lake Dam...

Wednesday Bootcamp in the shadey trails of Puntledge Park and Rod&Gun trails...
I have been snapping photos on my silly disposable camera so stay tuned later in the week...if they turn out.

Here is Lynn smiling as always even during her 4th set of push ups at Simms Park:)

Still to come this week:

Adventure Running tomorrow, Thursday night in the sweet trails of Cumberland...and Bootcamp on Friday morning at scenic Goose Spit...what a great outdoor gym we have here in the Valley! Cheers to summer!

S

No plans...

Well, the weekend has arrived and I am thrilled to say...I have no plans! I have an um...tendancy to squeeze as many adventures and events as I can into my weekends and I often end up carrying over that busy busy weekday feeling. But there are mountains to climb...friends to reunite with...beaches to comb...trails to ride...and new logging roads to explore! I do love to get the most out of summer, but I have learned the importance of not booking every single weekend-for mental health, relaxation, and really-slowing down the summer. So, I am proud to say, I have not booked any activities into this coming weekend. I am going to go with the flow, live with the sun and moon and maybe even climb into my hammock:) And of course I will stop by the farmers market for veggies. Oh, and we need to pick a few more pounds of berries before they are gone. And my Sunday bike ride of course. And I really want to trek the traverse from Forbidden to Washington...

Gotta go!

S

Best Chocolate Chip Cookies

You may be thinking...why is she giving us a recipe for cookies? Well, for a couple of reasons:
1. I believe in moderation not deprivation
2. There is nothing like a warm chocolate chip cookie
3. They are made with real ingredients that you can pronounce
4. They are really really good:)
Enjoy!

Rebar Chocolate Chip Cookies
(If you don't have this cookbook yet...put it on your list)
1/2 cup butter
1 1/2 cup brown sugar***wait! I only use 3/4 of a cup and they are sweet enough**
2 eggs
2 tsp vanilla
1/4 cup dried apricots chopped (or other dried fruit)
1 1/2 cup flour **I use 3/4 cup flour and 3/4 cup oats**
1 1/2 tsp baking powder
1/2 tsp salt
1 cup roasted and chopped nuts (I like pecans and sunflower seeds)
1 1/2 cup chocolate chips

Preheat oven to 350 and line a cookie sheet with parchment
Cream together butter, sugar, eggs vanilla
Combine remaining ingredients
Mix wet and dry and drop heaping tablespoons of batter onto cookie sheet.
Bake for 9 minutes, rotating sheet half way through. Don't overcook!

Rebar Chai
A great place to dip these cookies
(serves 4)
4 cups water
1 ginger thumb sliced
1 3 inch cinnamon stick
6 cloves
10 pods cardamom
1/2 teaspoon peppercorns
3 tea bags
2 tbs honey (optional)
1.5 cups milk (I use vanilla soymilk)

Boil water and spices, reduce heat and simmer 30 minutes
Strain and steep tea bags
Remove bags, add honey and milk and reheat.
Mmmmmmm!

Energy Balls

Here is one of my most requested recipes for a delicious quick energy snack...you can make them with any flavor combination you like. Have fun!

Energy Balls
(I usually double the recipe and freeze the balls)
1/2 cup oatmeal
1/2 cup peanut butter
1/2 cup toasted nuts/seeds
1/2 cup dried fruit
1/2 cup chocolate chips
1 tbs honey or other liquid sweetener (maple syrup)
Wheat germ (optional)

Mix all ingredients and pulse lightly in food processer to combine. Roll into 1.5 inch balls and coat with wheat germ if using. Refrigerate until set. For a more decadent treat, drizzle tops with melted chocolate. Enjoy!
Some of my favorite combinations are:
Apricot, almond
Cranberry, white chocolate
Raisin, pecan

New Photos!

Wow! I just picked up these awesome photos from Karen McKinnon! She has captured some of our spring Bootcamp recruits in fine form at two great outdoor locations in the Valley. Simms Park, above, and Kin Beach, below. Go to the ELM Photo Gallery http://www.elmhealth.com/KarenMcKinnonSpringBootcamp07.htm to see them all! And be sure to check out Karens blog if you haven't already been there...http://mckinnonphoto.squarespace.com/display/ShowJournal?moduleId=1378999&SSScrollPosition=247

S