SCORE with ELM!

Hola!

Crazyness is going on out my window...the skies are a howlin! Here's hoping for a calm after the storm in time for our 6am Sunrise Bootcamp class tomorrow!

SCORE is a fantastic indoor class that combines a full 30 minutes of balanced Core training with 30 minutes of effective stretching. We have this class booked for Tuesdays at 3:45 beginning tomorrow, Tuesday, but we are short on numbers! I think everyone I know would benefit from this class and we only offer it once per year so I wanted to encourage you to join us!

OR let me know if you would be more interested in an alternate time - as I have heard from many of you that the early afternoons are hard to make.

The other options would be:

Tuesday 12:00-12:55 or

Wednesdays 7:30-8:25am

I am open to moving the class if it will work for the majority so please send me your thoughts asap!

Cheers and have a great week! I have a few blogs in my head and some great photos from the past weekend...stay tuned to the blog this week!

Sarah.

Today

Good morning sunshine! Liz and I run the trails of Cumby before daybreaks.

Today was a good day.

It began full of promise as I vowed to put my head down and power through the final edits (re-edits actually) of my book. But then Liz wanted to go for a run...and Pascale wanted to go for a ride...

I was feeling a wee bit sad for not spending hour after hour on my book. But, looking back now, even though I didn't get to tick very many things of my 'list' it turned out to be a good day anyways.

Faithful sneakers at first light on the lower Perseverance Creek Bridge.

Liz flying down the trail.

Steam from our warm running bodies drifts upward.

Morning light breaks.

If the morning was a dream run at daybreak, this afternoon was a SURVIVAL ride in west coast hell for sure.

By the time Pascale and I got on our bikes it was a complete downpour. Cats and dogs. It was warm but wet...or so I thought.

An hour and a half and a good XC ride (plus Tomato Creek) under out belts and I found myself with a little problem...

I had no hands, no lips and no feet. I couldn't take pictures and we didn't want to stop long enough to get the camera out.

I felt as though I had put my extremeties in the deep freeze and that treatment does not work very well while mountain biking. There is no pain like frozen digit pain. But Pascale came to the rescue with extra layers and I managed to scream my way home the last few kms through the muck, rain and pools of freshly collected winter rain.

Although I was close to losing my mind at times during that deep freeze ride of tears, of course it made me stronger, us closer and it made for a good story:)

Have a wonderful weekend!

Cheers,

Sarah.

Last day to register!

Hello and Happy Thursday!

Just a quick post to remind my local readers that TODAY is the LAST day to REGISTER for all of ELM's Winter Fitness Adventures!

Here is a list of what we have on the calendar for Jan-Mar 2010:

• SCORE! 30minutes Core and 30minutes Stretch class...the perfect balance:)
• Sunrise Outdoor Bootcamp!
• Baby Bootcamp for moms and babes!
• ELM Women Learn to Run!
• ELM Women Trail Running!
• **Need for Speed part 2:2 starts tonight ...not too late to join us!

Be sure to get your registration in asap if you are planning to join us. Some classes have maximums and all require minimums so don't delay!

I am working on creating a video file of our weekly SCORE classes this session so that you can download the class workouts to your computer and complete the workouts in your own home! Stay tuned for details!

Cheers to fitting your fitness in!!

Sarah.

Happy 2010!

HAPPY NEW YEAR AND CHEERS TO 2010!

A New Year and new decade have arrived! As always I find myself reflecting on the past year with deep thoughts and looking ahead to the next with fresh eyes and anticipation. 2009 brought many wonderful experiences and adventures into my personal life. It also kicked off many exciting changes at Equilibrium!

After 8 years ELM finally got a new website (thank you Nathaniel at nrichmedia.com !) and a fresh look complete with new services such as the ELM store. Over the coming weeks you will see the store shelves filling up with online goods including more books, training plans and video workouts. Please stop by the new site and spend some time visiting when you have a chance!

This December I (finally) launched NRG: foods that will move you - a collection of my favorite recipes for health and 'on the go' energy. I am happy to say that we ran 2 printings of these books and sold out both of them in less than 2 weeks! You can pick up your own copy OR download an e-book version of this cookbook from the ELM website!

This year we also welcomed 2 wonderful additions to the ELM team: Cathy Livsey kicking butt as an ELM Bootcamp Drill Sergean and Liz Tribe working her magic as our Promotions and Marketing manager starting this winter. All told the ELM team is now made up of 6 trainers and staff along with another 8 + superstar volunteers! I know how lucky I am (and you are) to have such a wonderful group of individuals coming together to support health and fitness in the Valley!

2010 promises to bring more exciting changes and amazing adventures for myself and ELM. Personally, I am excited to announce that I will be launching my first book, based on my 'Fit & Free' program in the new year! I am also working hard to continue building my skills and knowledge as a trainer and coach and I will be completing my National Coaching Certification as a Level 2 Cycling Coaching this year.

My own fitness goals for 2010 are set (stay tuned!) and I am looking forward to new challenges on the bike and in the mountains this coming year!

And the BIG adventure for 2010?

The ELM Women are heading to Peru to hike the ancient Inca trail next September! Beginning this March, a group of 12 committed women will prepare for this amazing journey in Peru. After training for 6 months we will embark on the journey of a lifetime and complete a 7 day trek through the Andes mountains of Peru- arriving by foot to teh ancient city of Machu Picchu. This trip marks a very significant milestone in my own journey as a trainer - as I have dreamed of facilitating this experience since before even the start of my own business. Finally, with the help of Jane Hay, Adventure Travel Agent, and Karavaniers, Professional Guiding Team, my dream AND the dream of 12 women will become a reality in 2010!

One spot has just opened up for this trip- so if you think this is the journey for you, contact me asap and you might just snag it!!

Finally, I would like to express my sincere THANKS to all of you who have sent me such kind words of support and congratulations on my recent award from Get Out There Magazine (Top Personal Trainer: Western Canada 2009). Your support means the world to me and I have been filled up to the brim with your positive words of encouragement! Thank you for taking the time to share your thoughts:)

Cheers to 2010!

Sarah.

New Years Eve Run

I am wet. I am cold. But I am smiling.

Flashback about an hour and a half ago and it was a different scene entirely. I was dry. I was warm. And I had a scrunched up grimace on my face. Standing and looking out into the fading grey light of the last afternoon of 2009 I was faced with a very uninviting sight. Rain. Loads of rain. Rain coming down sideways and in sheets at the same time.

Of course I was procrastinating my run. Who wants to go outside in that? I had put off my run all day in order to wrap up work projects and tidy up loose ends before the year expired. But it was 3pm and it was now or never with fading daylight. So, there I stood in front of the living room window with that little grimace.

But I had to go. There was no option. It was New Years Eve for crying out loud! Days like this were made for celebrating with a run and my mind was made up already. Ear buds jammed in, collar snugged up, hat pulled down I walked out into the storm.

I won't lie, the first 10 minutes was no bueno. I was cold and could feel the rain running down my neck. But after that things changed minute by minute.

I warmed up, loosened up and got into the rhythm of my easy run pace. Checking the heart rate monitor to keep my speed down, scrolling through they iPod to get the right groove on, and dancing with the puddles to keep my feet dry... I ran.

Then something amazing happened. The light changed... and it moved me. The sky didn't open up or throw a rainbow at me- no it was much more subtle than that. You know that WOW lighting when the sky almost seems back-lit, the air around you appears to glow, and the landscape seems to be highlighted somehow? If you have experienced this WOW lighting then you know exactly what I mean. If you haven't, then I suggest you go outside on rainy grey-sky days more often.

My world changed for that one moment and a heaviness that I didn't know I was carrying was lifted off my shoulders and thrown up into the sky. Funny thing is, I wouldn't have felt that way if I hadn't started out in the rain. From grey to great...it was a wonderful feeling.

About half way through my run I decided to pull out my earbuds and shut off the tunes. I wanted to hear my thoughts. New Years Eve brings many thoughts to my already buzzing brain and I wanted to let them flow un-interupted.

It was only then that I heard the rain and wind dancing in the shrubs and trees and leaves around me. It was a beautiful sound and my ears opened up to grab more of the same. I became lost in my senses - smell, sound, sight, and touch as I jogged along the winding forest trails of my neighbourhood. I was completely in that moment and again I was filled with wonder, happiness and peace, really.

This is my tale of change. In life we are constantly thrown curve balls when we least expect or seemingly deserve them. There will always be low times. BUT take solace in the thought that life is ALWAYS changing and before you know it your sky will light up and you will see the world in a new light. Even on those dark days, your world can change in an instant.

Keep on keepin' on (as my Grandma Lily always said:)

Cheers to 2010!!
Sarah.

Live, Laugh, Love

It really is that simple:)

Hola Amigos!

I am back from holidays and now I am in desperate need of some rest! The 7 day Christmas cruise with Grandpa and all the grandaughters was crazy-ridiculous-fun and I was totally exhausted by the end.

I managed to stick with my running program on the ship as it had a full gym and outdoor running track on the upper deck. Awesome views during my runs up there! I was missing my bike and the beautiful west coast forest like CRAZY by the end of my holiday, however:)

I will post a video of the track at the end of this blog fyi:)

After the cruise I was home for a day then we flew off to Kelowna for the Christmas holidays. It was SO relaxing and fantastic to come down to earth from the insanity of the cruise. I had some great runs in the hills of Knox Mountain park and finally got to put my 'subzero' sugoi running gear to the test! Minus 10 and FREEZING! I had my speedskater hood AND a toque on and could not feel my chin:) Crazy cold there...don't think this Island girl would survive an entire winter out there!

Now it is back to my wonderful reality.

Having a moment to pause during holidays gives me some breathing room and allows me to take stock of what I have and where I am in this crazy life. I like that.

I am getting stoked for 2010 and you can bet I will have some New Years thoughts to blog about over the next few days...

Back to work this week...but a short week will allow us all to ease back into things:))

A HUGE thank you to all of you who voted for me in the 2009 Get Out There Magazine People's Choice Awards! I am still flying high on your praise:) Thank you thank you for your amazing support!

Cheers!

SS

Running at sunrise on the Royal Caribbean 'Mariner of the Seas'...

Voted #1 Personal Trainer in Western Canada!!

I have just received some very good news:)

Get Out There Magazine has just released their 2009 People's Choice Awards and I have been voted the Top Personal Trainer in Western Canada!!

I am thrilled! When I got the call from GOT magazine
I was completely shocked because I had no idea they were even running the
competition. To be voted number one by the 'people' is such an
honor. I have been walking on cloud nine ever since I found out!

I love what I do and feel very lucky to work in a field
that is also my life passion. My clients inspire ME every day and I am so
grateful for the opportunity to work with such amazing individuals.

Check out the latest issue of GOT magazine at: www.getoutheremag.com

Wootwoot toot toot!!

Cheers and Merry Christmas!

Sarah.

Heading South

Hola!

I am packed and on my way to L.A. where I will set sail with my family for a cruise to Mexico:) Fish tacos and warm water swims here I come!

The office will be closed until December 23rd when I return for a day before heading off again to Kelowna for Christmas.

Winter registration is ON while I am away, however! Go to www.elmhealth.com to find all of the info you need to sign up for your favorite Fitness Adventure with ELM this January!

Want to pick up a copy of the new cookbook: NRG foods that will move you before Christmas? Contact Liz at liztribe@shawbiz.ca and she will make sure you get one!

Happy Holidays!

Hasta Luego Amigos!

Sarita:)

NRG: Foods that will move you!

Exciting times at ELM this week!

New Website, Cookbook and ELM Customer Appreciation Night all came together for Friday evening making it one busy week! We pulled it off and here are the details!

NRG: Foods that will move you!

You asked for it and now you can have it! All of my secret recipes are OUT and you can create your own mobile NRG for work or play!

The cookbooks will be available:

• Next Friday, 3-5pm, Dec 11th Comox Mall by the Liquor Store. Come down and see us and you can try some sample recipes from the book!
  
• In the Comox Valley: before Next Friday, Dec 11th by Emailing ELM at elmhealth@shaw.ca I will arrange to drop one off to you this week before I head out of town for the holidays.
• Online via the ELM store later this week! You will be able to order your own copy to be shipped OR as an e-book to be downloaded on your computer as soon as the ELM online store opens for business. Stay tuned!

ELM WEBSITE! New site online NOW! www.elmhealth.com

CUSTOMER Appreciation Night!

We had a great time mixing and mingling with ELM and Extreme Runners family on Friday night. And at the end of the night we drew 2 names for our big winners:

PAGAN MACKAY 10 week running or hiking clinic with ELM

CARLENE STEEVES pair of running shoes from Extreme Runners!!

Contact us to pick up your prize!

COMING THIS WEEK:

December XMAS Light Runs!

• Tuesday: 5:30pm, Extreme Runners... 6km flat run to Farqueson road lights!!
• Thursday: 5:30pm, Crown Isle Resort Parking lot... 8-10k HILL run to check out the best lights in the Valley!!
• $15 drop in with $5 going to our Hamper Families:) Please bring a donation for the hamper also if you can!
• Please RSVP if you can make it! Everyone welcome!!!

Cheers,

Sarah.

NEW ELM Website Online Now

Hello and Happy Saturday!

I am in my office, waiting to Skype in to my NCCP Cycling course:) So I thought I would post a quick blog to invite you to visit the ELM Website www.elmhealth.com ... new and improved!

After 8 years with my original ELM site, it was time to revamp the site - and Nathaniel from Nrichmedia has been working overtime to get it up and running this week. HUGE thanks to Nathaniel!

Please stop by and check it out. The navigation is way better, there are amazing photos in the top banner (refresh to see them all:) and the ELM Store will be open for business this week!

I would love to hear your feedback and please let me know if there are any ooooops that I need to take care of!

Cheers,
Sarah.

ELM December Challenge

I think you need a challenge.

But I don't want to tell you what you need to do so I am leaving that part up to you. You pick your challenge.

For the month of December I am challenging you to set and REACH a goal that is meaningful to you. A challenge should be just that - challenging. But it should also be realistic, specific, and meaningful to you.

WHY join the ELM December Challenge? Not only will you put your goals at the top of your personal priority list but you will also find MOTIVATION through accountability to others. Say your goal OUTLOUD and you are more likely to reach it.

Your December Challenge can be ANYTHING meaningful to you! Nutrition, fitness, lifestyle...anything goes. December is a great time to get serious about your goals and set yourself up for sucess during the holidays. Don't wait until january to make a change - start now!!

Here is how it works:
1. Go to the ELM Facebook page and RSVP to the event: ELM December Challenge
2. Pick your challenge
3. Post your challenge on the event WALL
4. Check in to let us know how you are doing!

There are no fancy prizes or awards for reaching your goal (but you can set your own rewad up:)just the satisfaction of putting your health first!

So...what's YOUR challenge?

Can't wait to see you at the ELM December Challenge!
Cheers,
Sarah.

And the winner is...

HELLO FRIENDS OF ELM!

Thank you to all of you who entered the ELM 8 Year Birthday Contest! And the winner of the ELM 'Home Gym' draw is:

CONGRATULATIONS DIANA OLSEN!

Diana's ELM Home Gym Prize Package includes:
ELM Daily Fitness Log
ELM Running Cap
Exercise Ball
Stalstix Tubing
Aeroskip Jump Rope
Valued at well over $110!

Diana's testimonial was from an ELM Team Member perspective:

I'm into the bush for a last nervous pee when I hear, "DIANA!!!!!!!!" Oh, oh, I
think, despite sharing a name with both a princess and a goddess, I know that
can only be me. The runner for the first leg has arrived and I have my pants
down around my ankles!

Yes, despite a shakey start, I am still a part of
the ELM Snow to Surf team. Every spring I am so relieved that I have not been
voted off as the weakest link, I leap at the chance to participate once more.
Memories of sore glutes are a distant memory. I only remember the fun getting to
know other team members, eating a scrumptious prerace potluck and doing my best
on race day to pass more runnes than those that pass me!

Gee, I hope I
get invitied again next year - I have my ELM shirt, Sarah!

Diana Olsen
Grade 5 Valley View

I will post the other entries on the blog over the next while and you will be able to read more ELM tales on the new ELM website which will be ready any day now!!

Cheers,
Sarah.

In case you haven't seen this yet...

Bright Lights, Big City, Biking and Bruises

Happy Tuesday!
I just got home from ELM Sunrise Bootcamp and although we didn't actually see the sunrise, we were warm and dry on this mild November morning:) Perfect day for 'descending sets' out on the Comox Marina boardwalk and the crew pushed hard through a tough training session. GREAT JOB!

Brad and I left the rock this past weekend for a little mainland adventure. And the city is always a true adventure for us! We were both there for courses but we got to enjoy the city scene after class and got our sushi fix for the next while!

FRIDAY I had the opportunity to go to the Peak Centre Lab on Hastings. I was reunited with Exercise Physiologists, Paul and Mike whom I had the pleasure of meeting when they came to the Valley last fall with their mobile testing lab. Last year I completed my tests for the run...this year it was for the bike.

I started with an Aerobic Threshold test on the run so that I could compare my Zone 1 numbers to last year. Then I moved over to the bike and did the full meal deal for my bike zones.

FYI: Lactate testing is the gold standard for determining heart rate zones. All of the field tests and age prediction equations that we use to figure out our heart rate zones are useful and convenient tools but they will never be as acurate as the blood lactate test.

Here is how it works: You warm up thoroughly then your friendly lab tech (see Liz, below, torturess) pricks your finger to take a blood sample. The speed or resistance (bike) is increased every 3 minutes and a new sample is given. Once your blood lactate acumulates to certain values, your heart rate is noted and your 5 training zones are created based on the concentration of lactate in your blood sample.

Not only do you create an acurate heart rate training zones using lactate testing, but you also identify your limiting factors in the process. This will help guide your training focus so that you are being as efficient as possible with your training time. I can't wait to get my results and get the next phase of my own training plan underway for the coming season:)

You can tell I get all excited about this:) I am an exercise physiology nut. The lab was my favorite place ... well other than the field hockey pitch ... to spend time in University. Exercise phys is one of my true passions and I miss spending time in the lab! It was a highlight of my weekend for sure:)

I know I shouldn't be smiling in these photos but like I said, I love this stuff! Luckily there wasn't a camera around when I was grunting and groaning and crying on my final maximal stage on the bike!
Liz sucking my blood...evil exchange student:)))

Post test I am all smiles! That was after they cleaned up the hurl and picked me up off the floor...

SATURDAY/SUNDAY

I was in a 2 day course with the National Coaching Certification Program NCCP: Part A - the first of 5 parts of the Canadian Level 2 Cycling Coach Certification. The entire weekend was theory and I must admit my butt was way more sore after sitting for 2 days than it would be after the equivalent time in the saddle!

But WOW what a great instructor and fantastic start to the certification process! We were given the opportunity to learn from one of the top cycling coaches in Canada: Dan Proulx, the Canadian National Mt Biking Coach! I felt honoured to be in the same room with such an elite level coach - just having access to a resource of that calibre was well worth a sore butt!

We are the first class of coaches in the new cycling BC/NCCP certification program and it is all very exciting:) Small class with a wide range of backgrounds - everything from top level coaches in other sports to up and coming, young, local racers with Olympic dreams. V. inspiring and I am pumped to coach more cycling in 2010!

All in all it was a great weekend in the big smoke:) I am back at er full speed today however as I am working on finishing up some very BIG ELM projects and there don't seem to be quite enough hours in the day so I better gooooooo!

Have a great week!

Cheers,

Sarah.

"SNo" Way!

My friends are crazy.

Well, I guess I am too by the looks of that photo above. That is me throwing a snwoball at Liz this morning around 7:30am at the top of Bear Buns in Cumberland.

Yesterday afternoon Greg and I went for a fantastic ride in Cumby. It was cold and there were a few flakes falling around us at the high spots but the trail was clear at that point.

We climbed the road and it was work once again - now that I am back on my heavy Reign and have my winter tires on the old tank. Squish squish...this will make me fitter come spring was all I kept thinking.

On the way down I was SO happy to be on the heavier bike however! It is so forgiving and pulled me out of a few close calls as the trail turned to squishy slippery mud in a few spots. F. U. N.

Sykes bridge is clear now but apparently 2/3rs of it was washed over by the river earlier this week. It held up well thanks to some stellar building skills from Terry & Al of the River Rats.

One of the bridges got wiped out on Short and Curly however, and we found it high and dry a few meters down stream. Although the water levels have calmed down slightly it is still an awesome sight so I recommend you go for a hike, run or bike this week to check it out!


Liz, capris?? Seriously!

This morning I joined Liz on her daily hill run and we started out in the dark just before 7am in Cumby. Soon we were in snow and the trail brightened up before our eyes! We climbed up the old Ginger Minge and then linked in with the top section and climbed up to the top of Bear Buns via Dodge Balls. Since our ride yesterday, there were at least 8 inches of fresh snow easily in some spots!

I told Liz she should make a snow angel.

Liz is a bit of a nut it turns out and she took me up on it...

One day I will remember that I can't record video in the 'portrait' angle...anyways here is your snow angel!

Happy Trails!

SS

Floodzone

Hello Again!
I have had a wet and wild morning so far - starting with a swim at Vanier Track! I met up with my Monday morning semi-private training crew and we were greeted with a lake view! It has rained close to 100 mms over the past 24 hours and they are expecting just as much over the next 24hours!

Town is a total zooooo! Old highway is shut down by Lewis Park and the road is completely flooded so that only leaves 1 road into town...which means...bumper to bumper big city traffic:) It took Brad an hour to get from our house across the 17th st bridge this morning...that is like maybe 3 kms.

Bridges and roads are washed out all over the Valley so you might as well stay at home if you can and avoid the insanity.

I decided to get out for a run during a break in the rain but the skies opened up the second I hit the road of course! No matter- the trails are rivers and you are going for a swim regardless! Had a GREAT run working the old Zone 5 and nearly dieing in the process. 5 sets of 2mins max speed with 4 mins recovery. Got the heartrate up to 192...needs to get higher...must go faster...

I am sad to say I will miss ELM Need for Speed class this week as I have to head over to Vancouver on Thursday afternoon. They will get the joy of the max speed repeat experience as well...

Brad & I both have courses on the mainland so we are going to make a weekend of it. If you know us you know our favorite saying about Vancouver: "Best view of Vancouver is in the rear view mirror!" . I know we are total island hicks. Haven't been to Van in like 8 years or more. I am driving. Should be an adventure in itself.

I am taking a fun course with NCCP: Intro to competition for Mt. Biking. It will all be theory so I will miss my bike unfortunately! Will have to make up for it this week and next...

I got my winter tires on my old Giant Reign and she is all ready for winter riding! Grippy, heavy and so much fun:) I think I will put the Anthem filly on my trainer ... and get some good intervals out of her indoors on icy days...

Happy Trails!
SS

"Closure"?

Happy Monsoon Monday!

Another week has flown by...and I have been too busy to blog! Lot's of fun training, playing in the snow (and the rain), writing, working on ELM projects and a nasty little trip to the veinman amongst it all.

Last weekend we went to Vic to visit my family and I had a follow up treatment with Mr. Veinman. This time was nearly painless, however, as he just had to inject (7 needles)saline into my vein to get it to seal up and die off once and for all. He was oddly excited about his mission - but to each their own. I have one more treatment in December so hopefully we will get our 'closure' on this vein.

Drs orders: 3 days with ZERO movement meant I was ready to giver hard once my time was up. Great runs and rides followed along with some delayed onset muscle soreness DOMS for going out of the gates a bit too quick. Oooops. Note from coach Sarah: Warm up thoroughly before performing plyometrics.

I also got 'closure' on my first book! I spent hours and hours over this past weekend madly writing the final chapters of my book: Fit & Free 7 Steps to Achieving Fitness for Life...how does that sound? The title isn't quite finalized but you get the idea. If you have (or anyone you know has) ever struggled to stay on the fitness train over the long haul then this book is for you. Now it needs to be edited, formatted and sent to the publisher! Look out Amazon.com!

I had a rediculously wet run this morning...and will post the pics following this blogpost...for now here are some pics from the rest of my week!

John, Liz and I on our way UP the hills above the Dam. This shot is from Tomato Creek Hill and you can see the Comox Glacier is just loaded with snow from our big dump last week.

On the way down Dirty Jane! Crazy winter wonderland up there! I was not mentally prepared for that but it sure was amazing:) Crunchy grippy, bright fresh snow! Perfect for running...and tracking the deer...tonnes of tracks...where there are deer...

My shoes are dirty.

Have a great soggy day!

SS

Time to Celebrate 8 Years!

GO ELM RUNNING MAN/PERSON GO!

ELM is turning 8 years old this month and we want you to celebrate with us!

Yes, it's true, ELM has been training you in the trails, on the beach, at the playground and in the gym since November of 2001! ELM continues to evolve its programs and services based on YOUR voice and what YOU want.

This month, as a way to celebrate this exciting anniversary, we are creating a special contest for YOU:

ELM Home Gym Prize Package Includes:

• ELM Daily Fitness Log
• ELM Running Cap
• Exercise Ball
• Stalastix Tubing
• Aeroskip Jump Rope
• Valued at more than $110!

Go to the ELM Facebook page for details on how to enter!!

Happy Birthday to Me....

SS

Wednesday Wisdom

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

AKWOS, Rawanda

www.soles4souls.org

Week in Pics

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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




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


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

Have a great week!

SS