Perseverance Trail Run!

Just over 1 week to go until the 2012 Perseverance Trail Run kicks off on Sunday, October 28th! This years event, co-directed by Extreme Runners and Equilibrium Lifestyle Management will once again feature a 3k cross-country romp and 10.5k mountain run in the beautiful forest trails of Cumberland. This race is run entirely by volunteers and supported by generous community partners with all proceeds going directly to the Cumberland Community Forest Society. Last year, racers, volunteers and supporters of the race were able to raise $5000 for the CCFS!

The race starts at 11:00am at No 6 Mine Park in Cumberland, with racer check in open from 9:00-10:30am. Please note there will be NO RACE DAY REGISTRATION THIS YEAR!  Pre-race registration is required for this years event, which also has a cap of 300 racers. Participants can sign up at the regular price of $20 for adults and $15 for kids up until October 26th before late fees kick in.

Racers can look forward to a fun and challenging trail run, delicious post race food provided by Thrifty Foods and massage by donation with Functional Massage Therapy. All racers will be entered into a post race draw for fabulous prizes provided by Brooks, Valhalla, Riding Fool Hostel, Ascent Physiotherapy, Island Pilates & Fitness, Dodge City Cycles and many more local sponsors. Go to www.perserverancetrailrun.com to view the current list of race sponsors!

The Cumberland Community Forest Society is a group of residents of the Village of Cumberland dedicated to purchase local forests for recreational and aesthetic purposes. Their work has ensured the protection of over 150 acres of beautiful forest surrounding the Village of Cumberland. The annual Perseverance Trail Run is a great way to support this local cause and ensure that more forests are protected for the future. 

This is a great opportunity to test out your Halloween costume and there will be a prize for the best costume on race day!  Costume contest will be just before Pre-Race Announcements this year, around 10:40am...so we can check you out before you drag your costume through the mud for 10k!

Pick up registration forms at Extreme Runners, 436 5th st, or go to www.perseverancetrailrun.com to check out all the details and register online!

PS we are in need of a few more course marshal's so please email info@elmhealth.com if you cannot race but would like to be a part of this years event!

Cheers,

Sarah & Lene

Trail Running Tips: Trail Speed

I have just posted 3 new Trail Running articles on the ELM Resource Page for your reading pleasure:) Didn't know ELM had a Resource Page? Well now you do! There are close to 30 training articles just waiting for you so head on over!




TRAIL RUNNING TIPS: TRAIL SPEED
Sarah Seads, BA Kinesiology

Speed work comes in many forms.  From V02max intervals to race pace repeats and anaerobic threshold runs, there are plenty of ways to increase your running fitness through speed work.  But there is a style of speed work that is unique to trail running and one that can only be improved upon by running in the trails...Trail Speed. 

 

Trail Speed is the ability to move quickly over varied terrain.  This means keeping the pace no matter what obstacles come your way.  Trail speed will improve simply with experience- just as it will on a mountain bike.  With experience comes confidence.  With confidence comes a shift in perspective.  Obstacles appear smaller.  The same terrain feels less technical.  Your feet move faster and you push harder over roots, rocks, logs, ups and downs. 


Training specifically for trail speed will improve this skill exponentially, however.  Including weekly intervals of 'trail speed training' will go a long way to improve your confidence, quickly.  This can be accomplished during a run similar to what we did this week or a 'fartlek'(speed play) run. 

Start by running faster over sections of trail that you are very confident on.  This will turn into a fun interval session of various lengths during your run.  Aim to stay light on your feet as if dancing amongst the roots and rocks- never committing to landing with your full weight.  By staying light, you will move quickly and be able to react fast to the changing terrain. Keep your head up and look ahead so that you can anticipate upcoming obstacles and pick your 'line' in advance. The faster you go, the further ahead you need to look.

Next, work on trail speed intervals for a set period of time, say 1-3 minutes, where you aim to keep your speed up regardless of what comes your way.  Within reason of course;)  Safety is always the first priority so it is important to stay within your abilities on the trail.  There is no point in trail speed training if you end up on the couch with a sprained ankle!  Over time, you will notice that your perspective has shifted and you are able to move much more quickly through more difficult terrain.

Happy Trails!

Sarah.

 

Sarah Seads is a passionate trail runner and the owner of Equilibrium Lifestyle Management (ELM)a group fitness and personal training company in the Comox Valley on Vancouver Island, British Columbia. Contact ELM for trail maps and information about trail running adventures on Vancouver Island. www.elmhealth.com

My Opinion

I am occasionally asked by students to answer their questions about Kinesiology, fitness and health for their own interest or for school projects.  This week I received some great questions from a grade 10 student in the Valley and fired off some quick answers to help her with her school assignment.  Some of her questions were unique and thought provoking...and made me think;)  Have a read through and consider how you would have answered these questions...  

Disclaimer: My answers below are not the gospel...merely my opinion.

Cheers,
Sarah


Q: Why did you choose your career?

A: I had a lifelong passion for sports and fitness but originally went to university to become a writer. I injured my back working as a tree planter and ended up in Physiotherapy as a patient. That is when I learned about Kinesiology and entered the program at UVic.


Q: Why is physical activity so important to you?
A: For so many reasons- some of which are hard to put into words. Personal health and longevity of course. And of course the health of our community and the future of our children. But there are so many more benefits that can be gained through movement...that inactive people may not have realized. Self confidence is a huge one. This builds and builds with every step taken and every challenge tackled. Joy is a huge one as well. Humans are meant to move and there is a joy that comes from participating in physical activity- once you find the activity that meets your needs. I could go on and on but let's go with that for starters;)



Q: Do you agree with society/media’s view of the “perfect body”?
A: Hmmmm...different industries have different definititions of the perfect body to start with- look at the modelling industry vs the 'health' industry. And no, there is definitely no 'perfect body' in my opinion.


Q: What is your opinion on the obesity rates, especially those of children and youth?
A: Unacceptable in an educated first world society. Understandable due to compounding variables such as affluence, the 'food' industry, lifestyle and society changes over the past few decades. Terrifying to envision the future condition of our population, health care system and effect on our society.


Q: Do you believe that an addiction to working out is healthy?
A: Hmmmm...the word addiction turns any good thing into a bad thing. When the addiction is driving the choice rather than the individual making the decisions this may turn activity into an unhealthy thing (over exercising to the point of it becoming unhealthy and doing more harm than good to the body). Addiction is a very complicated topic and one that should perhaps be addressed by a qualified psychotherapist.


Q: In your opinion what is the minimal amount of daily exercise a person should do?
A: 30-60 minutes per day of movement at the VERY minimum. That includes walking and light to moderate activities. We are meant to move! Not long ago we all moved for 6-10+hours per day before our society became sedentary. I think people forget this.


Q: Do you believe that all the weight-loss pills and medications are scams?
A: Hard to say 100% but I believe the majority of 'pills' are (useless at best and potentially dangerous at worst). Prescription medication aside.


Q: Do you think that skinnier people are treated better by society than the overweight?
A: In the adult world I do not see open discrimination towards overweight people in my own day to day life. But I know that this is different amongst school aged children. Children often treat other children poorer if they are different in any way- be it overweight, awkward, taller, shorter, etc.


Q: Do you think that fitness is the most important aspect to a healthy lifestyle?
A: No- fitness is only one of many pillars of health and must be balanced with the others. Fitness, body composition, nutrition, mental health, emotional health, social health are a few of the other areas that make up a healthy lifestyle.


Q: What would you say to all the young teens that hate their bodies because of society’s opinions?
A: Hmmmm...that hurts me just to think about anyone 'hating' their body. Your body is part of you and is the only one you have. It will take care of you if you love it, nurture it and use it the way it was made to move. Our bodies are a gift- not a given. We do not know what tomorrow will bring and must enjoy every moment that we have to move and reach towards our dreams. Life is short and that body is precious. Enjoy it! Many people do not have that gift.

It's KIN Week in Canada!

Did you know... it's KIN WEEK in Canada! 

What the heck is a Kinesiologist anyways?

Kinesiologists are human movement specialists offering a wide variety of assessments and services to the public to assist with both injury/illness prevention and injury management. Their practice is based on the core sciences of anatomy, physiology, biomechanics and psychomotor behaviour. Kinesiologists work in the fitness industry, clinically, and in industrial environments.
Kinesiologists provide services through the application of the science of human movement and deliver quality solutions through prevention, objective assessment, and evidence based intervention.

What do Kinesiologists do, exactly? 
The field of Kinesiology encompasses a wide range of services and 'Kin's' may specialize in some or all of the following:

Injury Rehabilitation/ Exercise Therapy

•Perform job demands analysis and functional evaluation testing•Design, develop and monitor exercise, rehabilitation and conditioning programs•Rehabilitation program assessment, review and management

Ergonomics/Human Factors

•Physical demands analysis •Reduce/eliminate workplace MSI's •Designing, analyzing or adapting workplace conditions to reduce risk of injury •Identification and assessment of risk factors •Pre-employment/Post Offer Screening •Worker safety education and injury prevention training •Design workplace specific warm-up and stretch programs •Tool design or modification

Active Health and Fitness

•Design and conduct individual health and wellness programs •Teach and organize courses/workshops in health promotion including fitness, nutrition and wellness issues

Biomedical Applications

•Gait analysis consultation •Assist in the design/manufacturing and fitting of orthotics, braces and prosthetic devices

Rehabilitation Equipment and Technology

•Prescription and assessment for rehabilitation equipment including mobility devices with ergonomic applications

Research

•Plan and execute laboratory experiments and research projects

Disability/Case Management

•Planning and arranging services to facilitate a return to work/return to activities of normal living •Job Coaching services •Functional Abilities Evaluations/Functional Capacity Evaluations •Attendance/Absence management •Claims management

Facility Management/Owner


How do you become a Kinesiologist?   Kinesiologists in Canada are required to complete a minimum of 4 years University and obtain a Bachelors Degree in Kinesiology,  Exercise Science or equivalent.  Registered Kinesiologists meet and uphold the standards of their Provincial and Federal Associations.     How can you find a Kinesiologist? Look no further...you are following one:)  LOL, besides myself there are hundreds of Registered Kins in BC- just go to the BCAK website to find one in your area.   Questions?  Check the BCAK website or give me a shout anytime!   Cheers, Sarah.

My Favourite Fall Gear

Hello ... Fall? 

First grey day in over 3 months it seems...time to light the wood stove, dig out the gloves and (gasp) try to find those darn tights.  If you are still in denial that fall is here and winter is on the way then look away my friends...I feel your pain.  Bookmark this blog and come on back once you have moved into the acceptance phase;)...

I often get asked what my favourite _____ is for _____.  Gear is super personal but I am always happy to share what works for me.  The following are items that I pretty much use on a daily basis.  They have been tested, tried and are true to me!

My Favourite Fall Gear

1. Salomon XT WP Jacket. 

You know those things that you just can't believe you lived without before they existed in your world?  They are the things that we use daily, reach for constantly, provide us with what it is we need- be it comfort or joy or both.  My favourite thing of them all right now is this jacket.  It is worth every penny and I wish I had one years ago.  Why?  Super light-weight, cuts the wind and manages to thermo-regulate in a wide range of temps, keeps the drizzle off, squishes up into a tiny pouch you can carry in one hand and...it has a hood:)  Love it!

Get one at Valhalla Pure (pssst ELM Members...you have an after hours shopping night coming up in November...)

2.  Magic  Shine Headlamp. 

OK it is crazy big BUT it is also crazy bright and the best value you will ever find for 900 lumins of light.  I wore this in the Canadian Death Race last year and like a moth to a flame, racers huddled behind it once they fell into it's spell.  Little headlamps seem awesome...until I turn on my Magicshine and their beams disappear into the glow.  Meant for biking but amazing for running as well - best worn over a headband/toque or hat because of the size/weight.  Be sure to purchase the headband and extension cord accessories to go along with the light.  Deal of the year.  Looks like this model is sold out right now but you can find similar ones here... Deal Extreme...

3. Sugoi R&R Knee High Compression Socks. 

Although I used to have to use these for compression and recovery for my varicose veins and for my compartment syndrome...I still use them on a weekly basis for rides and runs just cause they rock.  They fold down into short socks if need be...and when you need high socks you got em!  Awesome for cooler temps when you aren't ready for tights but want some extra warmth.  Perfect for mountain biking and a little extra protection from the terrain/elements (and mud!).  And the cat's arse for bushwhacking- cause you just never know!  I like these ones because they aren't too tight and they are nice and warm and breathable at the same time. 

Looks like they aren't listed on the Sugoi website anymore...but you can probably still pick them up at ELM Super sponsor, Extreme Runners...while supplies last...


4. Garmin GPS. 

So small, so acurate, so awesome to be able to track your route, speed, elevation, time and heart rate all at once!  If you don't have a Garmin by now you must really not know what you are missing.  Of course you CAN live without one...but if your biggest hobbies are all in the great outdoors and you like numbers (must like numbers) then why would you want to? 

I have the 405...which is now the 410 and love it.
Pick one up in Courtenay at Extreme Runners...


5. Spooky Mini Gloves.

You may laugh but I love these little gloves!  Thicker (and bigger) than those little $1 mini gloves AND covered in glow in the dark ghosts and goblins, these gloves are just perfect for fall and spring.  They keep my hands just the right temperature during my runs and while teaching outdoors.  Not too mention how cute they are;)
I just picked up a pair at Canadian Tire in Courtenay for $2.  Have also seen them at Capitol Iron on Victoria.





6. Larabar. Chocolate Peanut Butter to be exact. 

I love to make my own energy balls and bars but sometimes the cupboards are bare and I need to grab something to go.  I turn my nose up at most packaged energy bars but the Larabars are an exception- they taste great and are good for you.  No chemicals or preservatives or additives.  Just dates, nuts and the rest.  Like peanut butter...and chocolate...Need I say more?

You can check out all the flavours online here... and you can get boxes of them at Superstore...yum.










Those are my favourite fall things right now!  I would love to hear what gear is keeping you happy and comfortable out there right now!  What's your favourite fall gear?

SS

Victoria Marathon Weekend: Updated!

CONGRATULATIONS!!
BIG Hi 5s go out to all the ELM Members and Friends who participated in this weekends Goodlife Victoria Race!  We had peeps racing in the 8k, half and full marathon and it was a blast watching them all cruise by on the course.  The weather could not have been better and it was smiles all round at the finish line.  Well done- enjoy your post race bliss!

CONGRATS
 to all Valley racers with a special shout out to the following ELMers (let me know if I missed you out there!)

8k- Deb A, Rae W woot woot!

Half Marathon- Paula G, Karen T, Karen L, Jason W, Marieka H, Megan H, Charity M, Sasha D, Allison D, Kim S, Sarah S - yeeehaw!

Marathon- Murray G, Kiyoko & Marion - awesome!

Race results online here...

 And check out this crazy guy-Adam Campbell!  Raced the marathon in a suit...in 2:35!  Broke the 'world record' by an hour for fastest marathon in a full suit!  Barfed at the finish line before recovering quickly and giving this interview - looking sharp here! 

Crazy cheerleaders!  My family was out in full costume force on the sidelines to cheer on the racers at various spots on the course.  You may have seen my dad and this hair out there!  And may not have recognized me in my costume alongside!

And my half marathon...a 21k run to Cruikshank Canyon in Strathcona Park on Thanksgiving day with my friend Liz...my favourite kind of Half!  Get up into the alpine this week if you can...before the rains come...it is absolutely breathtaking.  Mother nature is really showing off:)

ENJOY THE SUNSHINE!

One Eighty:: MOMAR Cumberland Race Report

Some of Team ELM at Friday night registration at the Riding Fool Hostel.  MOMAR really isn't just a race...it's a weekend!

THANK YOU TEAM MOMAR for putting on another awesome Adventure Race in Cumberland this past weekend!  You really outdid yourself with this years event!  From the killer course and 'unique' mystery events to the prizes and fun afterparty, MOMAR went above and beyond once again;)

A week in pics

Played for hours and hours and hours in the trails and hills of Cumberland...scouting for MOMAR with friends!

Got into the Alpine for (what should be) an annual run of the traverse from Forbidden to Washington with my old Adventure Racing team mates John and Trina!

Bought my very own kayak!!!!  Woweeee!  Hopefully this will make me get out on the water more...

I grew up on Tex Mex food because my mum is from California...and this week I made my Mums homemade pinto beans for the very first time!  I can't believe I have been eating canned beans for so long!  My house was filled with the smells of my childhood;)

Made these AWESOME new super hardy Lentil Walnut Veggie Burgers from Scott Jurek's book 'Eat & Run'.  LOVE these!

AND....

 I made THIS unbelievable Peanut Butter Pie from Beyond the Peel- It is vegan and gluten free!  I actually changed it to a Peanut Butter Banana Coconut Cream Pie with more of a custard cream and a fat layer of bananas at the bottom cuz my coconut cream would not thicken using the recipe...must have used the wrong type of coconut milk?... some kitchen mistakes turn out to be the best recipes however!

 The mad 'off the grid' packing mission has begun and is slowly but surely spreading across our entire house:) 

That is what I have been up to!  And now, we are heading off the map for a couple of weeks!  Catch up with you all when we return from the wilds:)

SS

Savory Inspiration



 Are you sweet or savory? 

You know what I mean.  When cravings strike, we tend to be either sweet or savory types.  I think I fall somewhere in the middle...well...ok...if you know me you know I LOVE natural baked goodness so I suppose I swing more towards the sweet end of the scale.

However, during long workouts, rides, runs and races my taste buds switch teams and all they can think about is salty... savory... salty... savory...you get the picture!  Endurance exercise lasting longer than 1.5-2hours can leave you soaked in sweat and salt as your body works to cool it's internal temperature through this amazing mechanism.  The hotter the day and the higher the intensity, the greater the rate of sweat output.  My theory is if your body is screaming at you for salt then you need more of it- listen to that voice!

Don't get me wrong- I love me some sweet energy bars and balls.  If you have been reading my blog for any period of time, you will surely know that by now:)  Peanut butter and chocolate balls, granola bars, coconut cream pie balls, chocolate chili balls.  Most of my ball recipes are made with a base of dates which are packed with quick release sugars that will flood your blood with glucose and rapidly pump your starving muscles with the rocket fuel they are begging for during endurance exercise.  Fast fuel makes happy muscles during long hard workouts.

But after years of epic adventures requiring constant fueling for hours at a time it is impossible not to get absolutely sick of sweet.   A few years ago my taste buds revolted and I stopped consuming energy powders and drinks.  Probably turned out to be a good thing- my taste buds have saved me from consuming litres of extremely highly processed sugars, additives and impossible to pronounce chemicals. 

I changed from consuming primarily sports drinks for fuel to drinking pure water and eating quick energy snacks.  There are a few very healthy store bought options such as sunripe fruit bars and Larabars which I enjoy along with all of my homemade balls, bars and natural snacks.  Last year I discovered S-caps which allowed me to increase my electrolyte intake during longer, harder or hotter workouts as well. 

Nutrition is an evolution...a journey you might say.  Just as taste buds can change, so can our values, knowledge, opinions and ideas about food.  We pick up new pieces along the way and create our future of nutrition as we go along.  I still throw a bottle of e-load on my bike now and then for epic adventures to add some variety, but in general my fitness fuel as evolved to match my daily fuel.  Real food, close to nature, as often as possible.  After all, shouldn't we be giving our hard working bodies the highest quality fuel when they need it most?

  

Back to my sweet and savory thing. 

So, I love my 'Sarahbars' but maaaaaan is it nice to have some savory on the long days!    My go-to unsweet snacks have been:

• Boiled potatoes with olive oil and salt.  New potatoes are the best:)  Toss with a bit or Parmesan and increase the yum factor.  Peel them first if you don't want to deal with the benefits of fibre out there:)
• Tamari almonds mixed with pretzels.

But what about energy bars and balls that are savory instead of sweet?  You can't buy any that I am aware of.  So I have gone back to the drawing board recently to try and create some savory energy snacks to itch that salty scratch when it arrives.

I found some great inspiration from two new books:
Scott Jureks Eat & Run and Allan Lim's Feed Zone Cookbook.  Both of these authors have extensive experience with food and endurance training and racing.  Awesome resources  that I have just begun to explore.

This morning my Saturday foodie inspiration struck and I hit the kitchen to play with some new ideas.  I made up a few of Jureks 'Eat & Run' Rice Balls which layer sushi rice with salty miso and are wrapped in nori seaweed sheets.  I experimented with his recipe and made them into balls stuffed with miso and wasabi then rolled in sesame seeds and soy sauce...yum!  I can't wait to try these on my next long trek.  They are in the freezer and we shall see how they withstand the icebox experiment...

Next I played with Lim's Bacon & Egg Rice cake recipe.  You can see a video of him making them here.  He worked with elite tour cyclists as an exercise physiologist and nutrition guru.  He has some awesome ideas for simple, natural, real fuel...that have been tried and tested by the best.

Here is my twist on his recipe...

Savory Breakfast Rice Cakes

• 1 cup sushi rice cooked with 1.5 cups water
• 4 eggs scrambled with salt and pepper
• 1/3 cup of Parmesan cheese
• 1/2 cup of diced smoked salmon
• 1 tsp olive oil
• Yields 10 cupcake sized cakes

1. Cook rice and scramble eggs.  Season with salt and pepper to taste.
2. Mix all ingredients well and press into a greased muffin tin.  I thought this idea would be easier for creating individual cakes- and it worked great!  Just press them in firmly using a jar or glass to ensure they are packed together well. 
3. Remove, wrap individually and store in the fridge for a delicious mobile, savory snack! 

Note: Eggs and cheese probably shouldn't be out of the fridge too long for food safety reasons unless you have a strong stomach lol.  These will be best eaten within a couple of hours of leaving the fridge.  You could stash them in a cooler if you have access to drop spots during your long training sessions as well.

What are your favorite salty savory fueling snacks?  I would love to hear your ideas!

Cheers and happy trails,

Sarah.



Congratulations IronELMers!

WOW.

Over 2600 racers of all ages, sizes, abilities and experiences left everything on the course this past weekend in the 30th and final Subaru Ironman Penticton event.

3.8km open water swim - legs and arms of hundreds of swimmers clawing at them, waves covering them, wet suits restricting them and thick water dragging against them....

180km road bike-sun beating on them, pavement radiating it back up at them, bikes forcing them into contorted aerodynamic postures, long epic climbs searing their quads and stretching their lungs to the very edge...

42.2km marathon run-shredding quads and calves, throwing a wall of inertia at them, beating out every last bit of energy in them.

And that is just what their bodies go through. 

The physical strength is absolutely nothing compared to the mental strength that is required to complete this type of endurance event. 

The human body can do this and much more.  It is the mind that sets the limits and boundaries.

Congratulations to all Ironmen and Ironwomen!  Especially to ELM'ers Audrey E and Paul L of the Comox Valley for finishing this years race.  You are amazing!

http://ironman.com/results/#axzz24leltBIV

Sarah

ELM Members River Run Half Marathon Challenge!



Well that was super duper fun!

BIG Congrats to all of the ELM Half Marathon Clinic participants who put their training to the test this past Sunday at the ELM River Run Half Marathon Challenge!  Woohoooo you rocked it!

21kms of single track, double track and dirt roads following the beautiful Puntledge River on both sides- starting and finishing at the Comox Lake Dam.  This is the perfect 21k trail route to test your stamina!  It was a great day of running, celebrating, eating, drinking and playing with friends and family at the lake.

BIG thank you to the ELM superstar volunteer leaders for making race day happen!  Rae, Kim, Lynn, Maya, Naomi, Deb, Diana - you ROCK! 

BIG Congrats to all the finishers wearing gold chocolate medals at the finish line: Karen T, Karen L, Vicky S, Marieka H, Sarah V, Paula & Murry G... Enjoy your post race bliss!!

What next?  How about a PB at the Victoria Half Marathon in October!  ELM is offering a special 6-week prep clinic for those who want to reach for the stars in run their best half in Victoria!  Check out the details online and be sure to RSVP or register by tomorrow- WEDS- to avoid disappointment!

 Post race celebration!

 Ready...set... GO!!

 Marieka and Vicky at the turn around!

Gold medal winners all round!

Team ELM Takes on the Squamish 50 Mile Relay!

Is it possible to have TOO much fun in a weekend?  Well, if so, we came pretty darn close this past weekend in Squamish!  Team ELM sailed across the sea to the Comox Valley's sister city, Squamish.  With big trails, big wind and a big Chief towering above, the Squamish Valley is my second favourite playground;)

Team ELM entered the 5 person Squamish 50 mile Relay and I got back in my racing sneakers for the 21 (AKA 25) km trail run.  It was my 'celebration' run and first footrace after a year of recovery from my bizarre ankle fracture.  I am happy to say I crossed the line in one piece!  My ankle was making me aware of it's presence during the final kms, but I have not had any symptoms since crossing the finish line so I am one happy girl:)

Team ELM Glowbots rocked the costumes and won without contest the TEAM SPIRIT award!  Props to our 'artistic director', Kyoko, for putting together fab, look-at-me, flourescent costumes:)  And props to the boys and girls for wearing bikini bottoms outside of their shorts during their epic legs- in epic heat!

Good times, good, friends, GREAT race and great memories from an awesome weekend!  If you are considering training for your first ultra next year...this is the one- right in your backyard and along some of the most fun single track you can find anywhere:)  The route was pretty technical in places as it followed the top biking trails, but there were also long sections of gravel road and wide park trails to rest the brain and the legs.  No huge mountains on this course- just constant up and down and up and down and up and down:).

BIG thank you to Gary Robbins and his awesome team of volunteers/organizers for putting on this fantastic event.  We hope to be back next year!

Race results and pics online here...

Here is the weekend in pics!

 Riding with the boys on Friday in the super sweet single track of Squamish!  Never been on Half Nelson before?  Get your arse over there!

 6am and the ELM Glowbot Girls are bright eyed and bushy tailed!  Amazing team spirit!

 Chris survives 2 legs and 20kms wearing womens clothing ... what a trooper!  Passing off to Kiyoko for leg 3 in Alice Lake Park!

 Me crossing the finish line after running 25kms of sweet trail in crazy temps...best moment of the day!

 Taking the long route up the Squamish Chief on Sunday morning after the race!

ELM Sunrise yoga on the Chief!

Thanks for a great weekend Team ELM!!  You ROCK!!!!!

SS

Orienteering in Comox this Weekend!

NORTH ISLAND ORIENTEERING EVENT: AUGUST 11TH!
Cunning running. A school room favourite, touching on math, geography, physical fitness, and consequential decision making. One of the current off-beat adventure sports. An easy way to demystify compass use and map reading. Gain confidence of being alone in the woods. A life-time sport for all ages: 6 to 90. This and more is ORIENTEERING.


Comox valley will have a unique chance to get a taste of orienteering the weekend of 11-12 August. Saturday, in Comox, there will never be a more opportune chance. An orienteering meet will begin and end at the very accessible parking lot near Guthrie and Torrence Roads, east of the Highland School playing fields. A free short (10 - 20 minutes) Model Course will be available for first-time beginners. Instructors will be on hand to help out and explain the simple basics.

After the short course, you may want to register for one of the three regular courses: Novice, Intermediate and Advanced. The courses are designed for an experienced orienteer to complete in about an hour; and for others about two hours time Registration and start times are anytime from 1:00 to 3:00.


On Sunday, the 12th, the action moves on to Top Bridge Park, in Parksville. Once again, a Model course and three longer ones. This terrain has much more variation than the Comox N. E. Woods. The advanced course is full of adventure and has two fords of the Englishman River.(and a cool swim afterwards) Registration at noon.


For further information call Comox 250-890-0983, Victoria 250-592-4944 or visit www.orienteeringbc.ca/vico