Week in Pics

Hola!

It has been another great week filled with ELM and personal adventures:) They say a picture is worth a thousand words...so here are about 20 to sum up my week!

The week started and ended like this:





Yuki REALLY liked it when I took my ice baths in the back yard with him. He was doing a serious happy dance:)


But Tesu had it all figured out...I wanted to be her this week...I felt like I could sleep all day too...but alas...

TODAY was a cool day. Sleep in...read in bed...go to the farmers market (pics below)...go seek a Geocache that we have been wanting to find in our neighbourhood...

It was a 3 part MICRO cache and we found the first 2 no problem...we crashed through the wet bush in the pouring down rain for an hour trying to find #3 but we went home defeated! Lululemons are not meant for bushwacking in the rain...we will return...


Honing in on the GPS...


Tricky micro cache...

THE FARMERS MARKET is such a great place. There are sooooo many things that we can buy locally in the Valley and we really should make the most of it. The farmers market is a one-stop shop where you can pick up almost everything you need for a week of groceries. And there is so much yummy goodness there...

Some of my treasures from this mornings market hunt...

Friendly faces at the farmers market...

ELM's very own superstar Lo working it at the Seaview Gamefarm stall. I got a beautiful zucchini and some spicy venison sausage for Brad:)




TIME TO SMOKE SOME SALMON that Brad caught this week on the west coast...mmmmmmmm

In the brine...sweet, spicy and salty:)



ADVENTURE RUNNING on Thursday! was a blast! We went for a fun bonus run in between clinics and our small group handled the rain with style:) I got swayed into swimming in Allan lake by Lynn even though it was cold and grey out!

After dinner, the leaders went for Indian and Mama Bear Martinis at the Great Escape.

What? One dollar from every one of these martinis goes towards the Cumberland community forest society!

BOOTCAMP FRIDAY was super fun at Anderton Park...the sun was shining again and my mini-group got a good hard sweat on:)

BIKE RIDE FRIDAY was great too with buddy Dr. John! Up Forbidden from Nymph then down Green Dome...Gecko...home via Bears Bait etc...2hours good times.

I took this shot to help me make the KM MARKER SIGNS for my community project in conjunction with BC Hydro, Hancock, and the CVRD. The project is well underway and now I just have to get the signs made up and place them along the 18km loop! Sooooooon I promise!

OH YEAH AND WEDNESDAY WAS A GREAT RIDE TOO!

Go Nikki Go (above)! She is kicking off the 7 day BC BIKE RACE tomorrow with her hubby Mark! GOOD LUCK AND GIVER!!!

Done and Done.

Gnight!

SS

Kusam Kongrats

Lisa, Cindy, Korky & Kim post Kusam leg soak:)

Hey Hey!

A BIG WHOOOPWHOOOP! To all those rockstars who completed the 2009 Kusam Klimb! ELM was well represented by the Adventure Running clan (above) who all endured their very first Kusam!

And by the sounds of things they actually enjoyed it and plan on being there again next year! Glad to hear they weren't cursing me with every step...I knew you would love it!! So hard but so rewarding!

Check out some more photos from the race photographer!

Go to the Kusam site for complete race results...

What next? A weekend without a race for me...but GO EXTREME RUNNERS GIRLS GO! Cathy, Lene and Alma are all off to Seattle to run the Half and Full Rock and Roll marathon!!!

FREE FUN ADVENTURE RUN TONIGHT! PS if you are looking for a good time why not join us in Cumberland at 5:30 for a bonus trail run in between our spring and summer clinics!? XC trails an hourish and a swim in Allan Lake! Woohooo!

Cheers,

SS

Wednesday Wisdom

LEARNING:

" If I have seen farther than others, it is
because I was standing on the shoulders of giants. " Isaac Newton

A HUGE thank you to Team ELM for your support at this past weekends Relay for Life! Our mini-team did great things through fundraising and our annual Relay bakesale at the track. Team ELM raised over $650 with a team of only 6 people! And the Comox Valley Relay raised over $113, 000 and counting!!

Thank you to those who took the time to be a part of this years Relay. Every little bit makes a difference and raises awareness and hope in finding a cure for cancer. We plan to continue to be a part of this annual fundraising event and hopefully you will join us next year!

Cheers,
Sarah.

Tuesday and Very Random

Happy Tuesday!

The sun is shining...my legs are slowly dropping pressure (ocean soaks are helping:), there is a stat holiday around the corner...and I have a hot mug of tea in front of me...life is grand!

Here are are few random things that I have stumbled upon on my blogfollowing travels that I think you will enjoy as much as I have...

Roz Savage: And I thought my bum was sore after the 12 hours of Cumberland.
Have you heard about this crazy cat Roz Savage? She is currently somewhere in the middle of the Pacific ocean, in a row boat, by herself. Each day she posts a blog report about her day in her attempt to be the first woman to row solo across the Pacific ocean. There is something absolutely obsurd about reading about her day on real time... You must read her post titled International Day of the Bottom ... and then sign up to get her daily blog posts so you can travel along with her.

Double Dutch Champs: And you thought you knew how to skip.

double dutch - Championnat international
Uploaded by federation_double_dutch.

If you can't see the video just follow this link to Simon Whitfields blog...

www.simonwhitfield.blogspot.com/2009/05/solid-weekend-done-and-done.html

Have a great day!
SS

Gratitude.

I have been experiencing a growing sense of gratitude over the past days and weeks.

Today it is just too much to contain and so it is spilling over onto my blogpost for those who have stopped by to see.

ELM FANS!!

Hello Friends of ELM!
If you are reading this blog you should also be an ELM Fan! Go there right now if you are not yet following my updates on Facebook! This is where all the in betweeny (tweet style) updates are...and you don't want to miss a thing...
Updates from the blog and the ELM page will be sent directly to your facebook homepage...

http://www.facebook.com/home.php?#/pages/Courtenay-BC/Equilibrium-Lifestyle-Management/61202794453?ref=nf

And while I am being all techy you HAVE to check out my new fav. program that is totally free and will save you a tonne of surf time every day:: Google Reader. Yes, I am sure you have already heard of it and have it all set up... If not, go to Google and get it going asap!

It is like a homepage for all of your fav blogs and tweets etc...so you never have to go searching for updates again! You just set it as your homepage, enter your fav blogs and voila it shows you a list of which blogs have been updated and you can view them all right there. Go now...you are procrastinating doing something much more important right not anyways...


Cheers!
SS

12 Hours of Cumberland Report

Hola!

Sometimes great things grow out of crap. Like mushrooms for example.

And the Decision Is...

I spent the week:: off my feet...taking traumeel...hot / cold contrasts ... more traumeel...massage oh-fascia-burning release ... acupuncture pin cushion treatments ... compression socks on sweaty hot days (and nights) ... elevating ...

AND ...


The race decision is...



12 Hours of Cumberland! The miracle never happened but I am right on track for a full recovery if I continue on the same path and give my legs the time they need without impact. Although they are feeling much better I know that running up and down Kusam would destroy them all over again and I just can't do that to them. I am getting to be a WISE old owl indeed!

GOOD LUCK to all my ELM friends heading UP to Sayward to push their limits tomorrow. You will feel so empowered by your accomplishment! Rain, shine, sleet, snow...you will experience it all, say you will never do it again, then start planning your training for 2010! See you there:) Now don't any of you going breaking my course records while I am all gimped up at home ...

The NEW GOAL is to play in Cumberland with all my muddy buddies! I am excited about the race and looking forward to putting some fast miles on my sweet Giant Anthem from Mt City Cycle!! I pre-road what I think is the race course on Wednesday and it is pretty quick: 2andaJuice, Buggered Pig, Soggy Biscuit, Black Hole, Space Nugget...should be around 30-35minutes per lap? Not sure who is on my team (or if I even have one) so I am not sure how many hours I will be spending on my bike tomorrow. One thing is for sure... I will have every root and rock memorized on those darn trails! Woohooooooo!

Come on down anytime between 8am and 8pm to Miners Park in Cumby to cheer us on! There will be games for the kids and we will have a tent set up to keep us dry between shifts. Hope to see you there!

THEN come on down to Vanier Track anytime after 7pm and support Team ELM by buying something ooooeyy and goooey at our Relay for Life bakesale! The tent will move there around 6:30...so just look for us there! Support our team and you will also support the Canadian Cancer Society at this great event.

Whatever you do this weekend...do with all your heart!
Cheers,
Sarah.

Wednesday Wisdom

"I run because I can.

Your legs are a gift, not a given.

So use em while you got em!" - Me.

Happy Wednesday,

Sarah.

Uh Oh.

Happy Monday:)


Had a great weekend with my family in Vic celebrating my b-day with my little sis and the whole famdamily at Elk Lake...love summer birthdays! Thanks for a great day!



Now the bad news.


I blew up my legs last week.



Yup. I am out of commission at the moment with the onset of my compartment syndrome symptoms rearing their ugly head. First time in 2 years! And it is all my fault...I didn't stick to my recovery plan.


I was feeling WAY too good after doing to big races in 2 weeks (MOMAR and completing 24hrs of the FMIJ) that I should have been extra careful with my intensity and stick to my recovery plan to get me through to Kusam this weekend. Instead I ran with the fasties in my Adventure Running class and we ended up doing a fantastic 1.5hour hilly run at a great pace.


My plan read: 30minute recovery run zone 1. My workout read: 1.5hour mountain run at hard effort. Bad bad bad.


And so, my legs blew up the next day and there is nothing left to do but rest until they heal and give me the green light. Could be in time for Kusam or could be weeks. The key is waiting until they say go otherwise my minor symptoms turn into major symptoms and my summer of training and racing is over (not to mention the risk of paralysis and tissue death- uggh).


The moral of the story is this:: stick to your plan and make sure you get the recovery time your body needs.


So I am not running this week, trying to stay off my feet (yeah right) and begging and pleading to get a massage or acupuncture appointment at the last minute. I will decide on Thursday if I am ready for Kusam but have a feeling of the outcome already...


There is a plan B, however... 12 hours of Cumberland bike race is in town this weekend:)


Stay tuned...


OK OK ENOUGH WAITING FOR PICS FROM THE FMIJ ALREADY!


Here is my post race report with my own pics...more to come when I get them...


Thursday/Friday The road trip was ... ummm... eventful ...



Andys truck got T-boned in Abbotsford...police, ambulance, fire...statements...shop for repairs!

Andys truck ran out of gas near Golden...ooops

Both trucks almost went to Banf insteady of Invermere...

6pm Friday: Received race map and was thrilled to see we would be racing in many of the same areas as the 3 day Sea2Summit race we did in 2006. After plotting the co-ordinates I soon realized that it was pretty much the exact same course give or take a few kms. Happy to have the knowledge but a bit disappointed that it would be so similar.


7pm: Pre race briefing...short with no real hints or useful information. Back to room to plot co-ordinates and plan our race.
Andy (left) and Jack (support) looking ready for action...or...


7-11:45pm: Time FLEW by as Marc and I plotting co-ordinates, double checked co-ordinates, highlighted planned route, support crew approximated distances and times for each leg, waterproofed maps, created race plan, ate and drank, then finally packed our packs for the first leg- the trek.

12am midnight: 3-2-1-GO! It was POURING rain and there was a crazy lightening and thunder storm going off at Panorama mountain- race central. With headlamps, mapbag, and compass we trekked off into the darknesss with 120 other stupid humans.

We got off course quickly by getting caught up in the crazyness of the start and following the line of glow worm lights up a logging road. After an hour and a half of trying to relocate to our original planned route we got our S%#T together and made fast tracks to CP1 following the Toby creek via game and hiking trails that worked in our favor and followed our bearing perfectly. Cross slope for a few hours and then jogging down a logging road into CP1 at 4:30am... I have NEVER been so happy to see a CP. After getting mixed up at the start we really needed the confirmation that we were back on track. And we weren't last! We thought we would be dead last after our rough start but there were still 11 teams behind us...out there in the woods still...

After CP1 we made the decision to go for the Advanced CP2 which meant a short but very steep (read Kusam) climb up Castle Mountain. We guessed it would take us 2hours or less to go up and back down. This was where Marcs ITBand reared its ugly head. This is the same spot that our dear teammate John, blew up with full body cramps in our 2006 race (and ended up in emerg with severe dehydration). Sick coincidence. Evil mountain. We all made it to the top but knew at that time that we were no longer in the race and Marc was in severe pain trying to negotiate the downhill. Our pace slowed to a snails and our focus was on keeping Marcs pain manageable and continuing to move forward to get him out, to first aid and off his feet. It took another 7 hours until we reached Transition1 and got him to our support crew camp and a first aid attendant.

Top of Castle Mountain- taking a minute to treat some hot spots and enjoy the view below...

What a view! We came from down there...

See the cutline in the forground? That is where our trek up Castle Mountain started from!

Shawn and Andy after returning to the cut line after the big climb- Castle mountain in the background...

Marc shuffling along the cutline with his trusty poles. THANK GOD we had them- cause they were crutches for him for hours and hours...

Taking a moment to rest the knee after pushing a grueling pace - he didn't have much rest time during that entire 13hours...

Andy packing double duty and looking fresh as a Daisy after about 11hours...

Shawn taking full advantage of our 3 minute pitstop...

Self Portrait- feeling good!

At about 1pm we got to our bikes and along with another team Lost in Translation, learned that we were DQd for missing the cutoffs (and skipping a CP en route).

There were only 8 bikes there and that was a sad sight- but no suprise as we saw it coming hours earlier. We got our reward snacks that were left by our support crew - Andy finally got his coke!

It was a short downhill ride into town where we met up with our support crew at Kinsman Beach park. They were superstars!! They had tables and a tent set up with tonnes of food for us! Sadly they had been waiting hours and hours and all the other teams were gone already:) They kept a smile on their faces for us even though they hadn't been to sleep yet either!

At TA1 We had some decisions to make.

• We knew Marc was out and should not/would not be able to continue on his knee. He got ice and IBP and spoke with first aid.
• We got the suprising news that we would be allowed to continue on unranked if we wanted to. The other team pulled out choosing not to continue and our team was mixed on the decision.
• I wanted to keep going as long as we were allowed. We paid alot of $ and spent all winter preparing for this so I wanted to see the course- didn't care about being ranked or unranked.
• We all agreed to do the paddle as a team so we could check out the river and finish on a fun note together.
• It was a beautiful day, Marc slapped some ice on his knee and wedged himself into the inflatable kayak.
• They lets us paddle a short course and we got out of the nastiest 28kms of paddling on Windermere lake cause we were already so far behind.
• So off we went- and Andy and I planned to do the following leg on our bikes after the paddle. Our support crew would meet us at the end of the paddle with our biking gear and Shawn and Marc would pull out at that time.
  

Andy and I in the rubber dingy of a kayak...apparantly this is what they paddle in in Alberta where the race directors are from...

We had some seriously fun water fights and the boys tried to make me scream by ramming into us and trying to capsize my boat. Why do boys do that? I didn't feel tired but caught myself sleeping in the kayak at 1 point and I was in hysterics laughing until I was crying the entire paddle (my team isn't THAT funny).

Post Paddle...Andy and I make the trek up to the bike transition...still in it! Now we are in 4th (fake 4th ) place!

Andy and I left TA2 on our bikes around 6pm and I forgot my camera in my lifejacket so there are no more photos after this.

I wish I had my camera! We had loads of fun on our bikes riding on logging roads above Horsethief creek raging below. We saw cayotes, soaring birds, bush chickens (grouse) and plenty of cows on the road! We joined up with other teams and had fun navigating along the bike course together.

Then we hit the creek. Well, it was more like a raging river in flood at the time but it looked like a harmless creek on our map. None of us could believe that this was the way we were supposed to cross cause it was swiftwater and just plain dangerous.

We spread out and looked up and down the river for a safe crossing but there wasn't one. Another team abandoned the crossing and decided to ride an extra 15k back and around another route. We decided to do it together.

I don't even remember the cold. I just remember the amazing force of nature pinning my bike to my body and trying to knock me down.

The other team went first and all went relatively well until their final guy went across. It was waist deep, brown boiling, rapid forming water. It was intense. He slipped and his bike fell into the water and he fell down, losing his footing. He struggled for what seemed like an eternity. Time stood still. His team yelled louder and louder: 'get up! get up! don't panic! don't panic! GET UP!!!' but he kept slipping and falling and getting dragged under the raging water.

Then Andy pulled a superhero move: In 1 motion he grabbed the sinkers pack, lifted him out of the water and pushed him across the river to safety. That's my farmer!

But I was next. I told Andy I didn't want to go alone. If I fell I was dead. There was no way I would be able to get back up and I would be pulled down the river so fast I wouldn't have any say in it. I thought we should go together...just like Jack, our support had told us before the race started. I didn't think about carrying my bike AND holding onto Andy.

I was upstream with my bike upstream of me. Andy was downstream with his bike downstream of him. We linked arms and stepped into the raging water. It was intense and the force was like nothing I have felt before. Instantly my bike got caught in the current and dragged under- pinning against my body and knocking me into Andy. Great. Now I had the force of the water AND the force of my bike in the water pushing me over.

Andy saved me too. He helped my pick my bike up out of the current cause I was completely stuck and couldn't lift it myself. I walked across with my bike overhead I think. It was a blur till I made it to the other side, where the other team was helping us across with branches and hands. I do remember hugging the girl on the other team as we gasped with fear, relief and adrenaline.

By the time I turned around Andy had marched across the river with his bike overhead in 4 or 5 fast strong steps. Declining help on the other side, the farmer made it all look like a game:)

We left the team as they changed into dry clothes and wondered what was to happen to the other 25 teams who would be crossing the river later that night...many in the dark.

*Turns out at 10pm the race director came out to the river after many many complaints and cancelled the crossing making the remaining teams take a 15km detour. Apparently he thought it was 'unsafe'. A little bit late I thought.

We rode the rest of the bike course with a few other teams, joining forces we put away our map and just enjoyed the scenery and the company. We saw the most amazing orange moonrise and it was all worth it just for that! The biggest moon ever.

We pulled into TA3 at midnight after a 6hour ride and lots of trails that weren't on the map:) Our support crew was still there waiting for us and we couldn't believe it! There was a fire to warm our wet feet which were now completely numb since the river crossing. There were smiling faces and tired ones too.

We cheered on our pseudo teams that we had biked with and wished them luck on the final leg- the trek back to the lodge (same way back as we came out on) following the dark zipline traverse.

Then we hopped in the truck and went back to our room to join in on the zzzzzsss that our teammates were getting. It was the end of the line for Team ELM and the plan was to leave the next morning so we called er a day and fell into a surreal sleep deprived state recounting the crazyness of our day...was that real? did they really do that? say that? did we really see that?

Sleep was good but short. After about 5hours the team made me wake up and we made the long journey home to the island...I was in my bed around 1am the next day.

Took me a few days to catch up on sleep and get back to my old self. We already have a few races picked out to redeem ourselves and finish the business of an exp race. I will let you know what we decide!!

I was suprised how well we faired with the lack of sleep and stoked to see how our fitness compared to the other teams. We know that we would be able to finish this race and have the abilities to do well if we could all stay healthy. We are stoked to give it another go!!

Cheers,

SS

FRIDAY PICS & Q&A

HAPPY FRIDAY!
It is another sunshiney day on our island paradise:) I have had a great week post- FMIJ getting caught up on sleep and ELM happenings. The FMIJ results have just been posted and I promise I will still do a post FMIJ race report once I get all my photos from my TEAM!! HINT HINT!

I am off to Vic today to celebrate my birthday with my 'twin' sister Dani (well, she was actually my 4th birthday present) and our famdamily...can't wait!

Here are some health headline tidbits for this weeks ELM Q&A from my monthly issue of Fitness Business Canada::

Moderate Weight Loss Reduces Risk of Heart Disease
Evidence shows that even a moderate weight reduction in obese people could save them a lifetime of health problems, especially heart disease. (Methodist DeBakery Heart & Vascular Centre in Houston)

Exercise Lowers Risk of Colon Cancer
Researchers at Washington University School of Medicince in St. Louis and Harvard combined and analyzed several decades worth of data on how exercise affects colon cancer risk. They found that people who exercised the most were 24 percent less likely to develop the disease than those who exercised the least.

Keeping Fit Improves Spatial Memory, Increases Size of Brain Structure
Researchers have found that elderly adults who are more physically fit tend to have bigger hippocampi and better spatial memory than those who are less fit. The study, in the journal Hippocampus, shows that hippocampus size in physically fit adults accounts for about 40% of their advantage in spatial memory.


My Week in Pics
Below are a couple of race shots and my week in pics...

Walking up to Transition 2 after the 'inflatable kayak' paddle down the Columbia River...I look like I'm about 7 months pregnant...

Celebrating with a little insanity at TA 1 after surviving 13hours of trekking - Marc was a trouper with that bum knee! Andy finally get's his coke...Shawn is a crazy man...Marc is soooo ready to get on his bike:) I am eating an Eatmore and collapsed on the grass taking photo...

My birthday was the perfect day! A hot dry night for a bikeride led to a refreshing swim in Allan lake with the boys. Thanks for a great ride!

Our trusty 'steeds' await while we frolick in the warm lake...

Bootcamp recruits gettenerdone on Thursday morning at Simms Park!

Mean trainer Sarah made them do drills during their 'REST' interval between hard runs...

GO KAREN GO!

Have a great weekend!

Sarah.