
Dreamer / Explorer / Stoker / Story Teller / Coach / / Ambassador for: @LoleWomen :: @HornbyOrganic @MotionHeat @SalmingNorthAmerica
Sunday, October 21, 2007
Favorite Tunes Today

1 Week to Persevere...

Rain Rain Rain! That is fall for you and it is time to get wet and go jump in some gooey mud puddles! Nothing makes you appreciate that hot shower and steaming mug of tea more than a good romp out in the rain. Don't be afraid...you won't melt I promise! Just grab the right gear and be sure to have some warm dry clothes in your car (and dry shoes) and you will be so happy to got out and played in the rain this fall!
Only 1 week to go until our annual Perseverance Trail Run: October 28th, 2007, Sunday 11:00am race start at Miners Park in Cumberland. This is a fundraiser for the Cumberland Community Forest Society...help us help them purchase and protect the forest for the future!! You appreciate nature...you like to walk, hike, bike in the trails...you want to preserve these special green spaces for the future so...please get involved! This is a joint venture with ELM and Extreme Runners and we are very passionate about it as you may have guessed by now. So, check out this link and hopefully we shall see you in Cumberland next Sunday!http://www.elmhealth.com/PerseveranceTrailRun.html
Sarah.
Saturday, October 13, 2007
A Sad Day...

Friday, October 12, 2007
My Favorite Things...
Yuki...our 'son' who accompanies us on all of our hairbrained adventures, puts up with canoes, kayaks, up to his chin mud and protects us from the wild beasts of the west coast bush. Such a good boy:) Recently retired from a career in the mountains training for avalanche rescue and cruising the slopes, Yuki has lived up to his Japanese name...Snow Warrior.
Tesu...our brat of a cat who we love to hate and love to love. 90% angel and 10% pure diablo...we gave her the Japanese name for...'Trouble' of course. From just a few weeks we could see we were in for a bumpy ride but she has definately made us laugh as much, if not more than, cry over the past few years. Best advice was the spray bottle...
Photography...if I couldn't train another day I would turn 100% to my second passion...photographing nature and it's inhabitants...I hope you enjoy my photos as much as I enjoy taking them! Here is a shot titled: Balance. This was our homework assignment in this months 'Chicks who Click' course that I am taking with Karen McKinnon...check out her website for more inspiration...http://mckinnonphoto.squarespace.com/display/ShowJournal?moduleId=1378999&SSScrollPosition=247
Cheers,
Sarah.
Thursday, October 11, 2007
Late Summer Recap...

Adventure Running & Yoga-Fit...
Womens Only Trail Running at Nymph Falls...
Sunday, September 30, 2007
And the Winner Is...
Bryan Tasaka: MOMAR organizer aka TopDog
Here are some pics from last nights MOMAR awards party up at Mt. Washington..
Lot's of Valley locals were representing on the podium!
Team of 2 Female: Second Place at right Pascale and Melanie!!! First place in centre MOMAR 101 students!!! Way to go Girls!
Team of 2 Co-Ed: Margarite and Stan...wooohooo 3rd place!
Solo Female: There I am!
Race times were posted and I was stoked to see my breakdown of stage times were all faster than last year and I shaved off nearly 45minutes too! Even without a rudder I managed to paddle about 20 minutes faster on the kayak leg...maybe that rudder really does slow you down...
But the BIG news is...I won the sweetest drawprize ever....A custom bike frame valued at $1500 from Berg Bikes!!!! Check out my buddy Al Bergmans website fmi...http://www.bergbikes.com/html/home.html (Berg Bikes)
Talk about horseshoes...time to go get some lottery tickets!
So, I will post more photos once the MOMAR website is updated...stay tuned!
S
Saturday, September 29, 2007
Mind over Mud Cumberland
At this moment in time I am drinking a hot mug of tea, wearing my warmest thermal/fleece outfit and cozying up to the computer...as I have just finished MOMAR 3::3 Cumberland! My mucky bike and sopping racing gear is still in the car and I can't bear to go back out in that storm just now so I figured I would give you the race report while I procrastinate cleaning up my gear.
As you know...today, Saturday Sep 29th, we are enduring a pre-winter storm that is pure nasty. I would like to start out by saying THANK YOU SO MUCH to the unbelievable people who volunteer for these races out of the KINDNESS of their HEARTS ( and a free race shirt-woohoo). During the race today I was greeted repeatedly by checkpoint volunteers with big smiles, enthusiastic cheers, and kind words of support...even though they were sitting in their raingear in the wind and rain for up to 8 hours! As I drove home to a hot shower after my finish, there they were, still cheering in the rain. Thank you!
So, to the race:
7:40am Race Central. I arrived a few minutes later than planned this morning but still had plenty of time to get my transition gear and bike set up, find and set up my kayak from Comox Valley Kayaks and pick up my race map when they were released at 8am.
8:00am CP1. We picked up our maps and got to punch our first CP right then and there. The race had some suprises and these were explained during the pre-race meeting...
8:40am. Bryan Tasaka, race director/MOMAR owner, pointed out a few different things for this years MOMAR Cumberland course:
1. No 'Bucket of Blood' downhill mountain bike trail (and steep climb/hikeabike section).
2. New ranking for racers who don't collect all CPs. Racers will be ranked first by how many CP's they get and second by how fast they complete the course. So, someone who collects all 20CPs and finishes in 8hours will be ranked above someone who collects 19 CP's and finishes in 5hours. Capice? So, my instant plan was to collect ALL CP's regardless of how long it took me. I couldn't fall back on my strategy from the Shawnigan MOMAR of skipping CP's that would take longer to find than the penalty:( No matter, I would rather see the whole course...of course!
3. No Swimming!!!! So sad:(((
8:50am. Kayaks in the water for a warm up and getting ready for race start. SHITE. Big problem...my foot pegs are stripped and they will not stay secured into position. I try for 10 minutes to lock them into place but every time they slip free and go shooting to the end of the rail. My 10 minute warm up is not existent and I spend the entire time doing deep breathing exercises to try and keep my cool. Nothing works, the pegs are screwed, and so am I in a way. Let's just say I have NEVER paddled a kayak without a rudder. For those who aren't kayakers the foot pegs are how you control your rudder and turn right and left!
9:00am. Racers ready! NO! But what the hell I pull up my rudder and surrender to the fact that I will be starting the race with an added challenge of learning to steer just using the paddle. 3-2-1-GO!
Leg 1: Kayak 15-20km? The skies were threatening to pour down but at this point we were still dry...except for the chop that was blowing on the lake of course. An added challenge is stearing without a rudder in wind, chop, whitecaps and rollers:) It all worked out in the end and I don't think my kayak time was too much slower that last year-perhaps the rudder slowed me down! I learned alot during that leg and my right arm did 75% of the paddling as the boat seemed to really want to lean to the right...like a bad shopping cart. After paddling down the lake towards the glacier for 30 minutes we made the crossing to the other side and I really did paddle my heart out to get to the safety of the other shore. Once there we were heading towards the Fish and Game club with the wind, and rollers, to our back. Fun, except for the fact that each wave picked me up and tried to turn my boat sideways to the right....so I spent the next 30 minutes paddling 5 strokes to 1 with my right arm. I have a new respect for those kayakers who paddle rudderless...something to work on for those just in case moments.
Leg2: Orienteering/Trekking! Self navigating through the trails above Comox Lake Dam we were to collect CPs 3-10 in any order that we desired. I saw some of my Adventure Racing/MOMAR101 students at the start of this section and they were looking great! Confident and focussed, they had selected their route and were going for it. I did have a proud teacher moment I must admit when they exited the orienteering section at the same time I did 1hour and 45 minutes later ahead of the majority of teams!! Well done! So, this stage was awesome and hit some of my favorite biking/running trails. I did have a challenging time selecting my route however. It seemed there was no obvious best choice and I spent more than a few meters jogging along second guessing my route choice. But once I started collecting CP's I was committed to my course and just focussed on givin'er to cover the route as fast as my little legs would allow! There were CP's in the areas of Pain is your Friend, Cable Hill, Peckerhead, Puntledge Plunge, Upper Monkeys, Two Sheiks and a new trail for me, Dirty Jane. I have been wanting to check this new biking trail out recently so I was stoked to have the chance to run it during the race. Good, flowing downhill single track with fun rocky outcrop sections. Liz Tribe did a great job setting the course...nice work Liz! My last CP was at the Eagles Head and then I ran home on the river trail...
Leg 3: Kayak #2...back at the beach and I was suprised to see a tonne of boats still parked, meaning a tonne of racers were still on the course. Bonus! So, in the boat...back to the rudderless mission...but it was a breeze as the water was much more calm and we only had to zip straight across to the other side....20 minutes or so?
Leg4: BIKE! Beach the boat, Rog (Run/Jog) to the bike transition and do the following:
1. Take off hat put on helmet
2. Add a half litre water bottle to my pack
3. Grab bars/gels for the bike leg
4. Stuff a fruit bar in my face
5. Run my bike out of the transition area!
Good times on the bike leg. At first, I must admit, I was disappointed to see that the classic and challenging Bucket of Blood trail had been removed. Because I like to climb and my new bike makes it even easier for me I had anticipated making some good time on this section. HOWEVER, once I was riding my bike in the cross country trails of Cumberland I was SO HAPPY that I didn't have to climb for an hour and hike my bike for 20 minutes up to the top of Bucket!!! Every little climb on the course was a reminder of what my legs would have felt like time 1000 if they had sent us up Bucket. So, thank you Bryan, it was a brilliant idea:)
We rode my usual Sunday 'Rat' ride: Mama Bears, Two and a Juice, Buggered Pig, Short and Curly, Shaker, Soggy Biscuit, Matts trail and Space Nugget...my favorites!!! Then we had to find our way to the hostel where we were given an Urban Navigation challenge: Find the businesses at each of 4 addresses in downtown Cumberland. Made quick work of this challenge running a few blocks in all directions. Poor Poor dudes wearing bike shoes with clips on the pavement. I was happy as a clam in my Solomon sneakers. Back on the bike and then it was off to find one final bike CP on the 'Dump Side' of the trails. Easy when you know the quickest route, of course. Grabbed the last CP with some clues from fellow racers and then it was all downhill back to the lake!
5hours and ? 6 minutes? or something later....First Female across the finish line!
Now it is time for a nap to rest up for dinner and awards tonight...I plan to win a trip for 2 to Costa Rica! Pics to come...
S
Thursday, August 23, 2007
Gone gone gone she been gone so long...
Tuesday, August 21, 2007
Log Train Trail 2007!
Saturday, August 18, 2007
MOMAR 101::
Wednesday, August 15, 2007
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.Womens Trail Running on Monday morning @ Nymph Falls Park...
Monday night Bootcamp @ sunny Kin Beach...
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
Friday, August 10, 2007
No plans...

Best Chocolate Chip Cookies
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!
Thursday, August 9, 2007
Energy Balls
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
Saturday, August 4, 2007
New Photos!

Friday, July 20, 2007
Bust a Gut!
Lynn and Lisa post race...they don't look tired at all! Should have done the half marathon...
Way to go Team ELM! A whole crew of ELM participants were rippin up the trails at last Sundays Gutbuster Trail Run in Nanaimo's Westwood Lake. Congrats to Lynn, Lisa, Kathy, Pascale, Andrea, Leo, Scott, and...who am I missing?! Check out the race times online @ www.gutbustertrailrun.com
The 8.6k course was very kind with mere hills and no crazy mountains to scale. Of course, the climbs were still hard work and the course designer managed to get us on 2 summits in the short course! There was a fantastic mix of terrain including soft packed single track, technical stretches with big logs to climb up and over and rocky outcrops to grip to on the way up and down. More than a few of us were crushed 4/5s through the race when we came to a logging road thinking we were on the home stretch..."Pace yourself! 2 more BIG climbs ahead!"...what??? Well, those helpful volunteers weren't fibbing after all. 2 BIG climbs later we were finally on the last steep descent leading back towards the lake and race central. A short sprint along the laketrail took us home and we all finished by running past the cheering crowd at the finish. Way to Go!!!! Yummy post race goodies and a dip in the crazy warm Westwood Lake made for the perfect finish to a good hard workout. Racing is the best form of speedwork out there! I must say entering more races this year has prepared me better physically and mentally for the demands of such high intensity efforts.
The word on the trail is trail racing is FUN! Everyone agreed that yes, it was hard, but man it was FUN and they are looking forward to next years race series! But you don't have to wait that long to race in the trails...the annual Perseverance Trail Run is coming to Cumberland this fall on October 28th, 2007! Go the the elm website for details... http://www.elmhealth.com/PerseveranceTrailRun.html
Lynn, Kathy and Me pre-race...
Me, Lynn, Lisa and Kathy Post Race!
Hasta luego...
S
Sunday, July 15, 2007
Turning up the Heat: MOMAR Shawnigan
So, here is my MOMAR Shawnigan update...

MOMAR Shawnigan: July 7th, 2007
Kayak Stage 1:09:10 Mt Bike and Water Events Stage 2:45:56 Orienteering Stage 1:22:48 Total Time 5:17:54 Pentalty 0:20:00 Finish Time 5:37:54 Overall 6th Place! First Female!
After 2 weeks off with only 1or 2 runs squeezed in and a 24km run/trek 2 days before raceday, I must say I am more than happy with how the Shawnigan race went! I had completed Kussam 2 weeks before and apparently I needed some downtime cause the 2 weeks of rest really paid off. My legs felt fantastic, my energy was super high and I hammered the course without any major aches or pains. Except for a few cuts...good one on my knee when I bailed in the river run...nice slice on my upper arm where I misjugded the distance between myself and a sharp broken off branch under a massive fallen cedar...other than that I was aok!
Race morning was B.E.U tiful on the westside of Shawnigan Lake. Brad dropped me and my gear off at the lake then headed to Vic for a round o golf with his buddies. I was on my own with my bike and trusty transition rubbermaid when I arrived at race central. Tonnes of racers everywhere with both a short and a long course running in Shawnigan.
Race Central 8:00am
Got my gear set up for the mountain biking transition and set up my kayak for a perfect fit.
Got my race map and started planning my distances, timeframes, mental image of the course.

Race Start 9:00am
Kayak stage to start with in beautiful Shawnigan Lake where the water was fresh (nice break from saltwater training) and warm. 10km loop down oneside and back on the other. Comox Valley Kayaks got me set up with a sweet 'Extreme' boat that was super fast and a HUGE blade that moved a tonne of water. I was warned that it would be fast but it might burn out my arms...I took the challenge...anything for a faster paddletime as this is not my major strength. Let's just say I have been in the boat a total of 4 or 5 times this year...and one of those was during this race:) www.comoxvalleykayaks.com. Thanks so much to CVK as this boat let me fly and I was very happy with my time. 3rd female out of the water...but way at the back with the final few boats in the overall race...racing in single with wee arms will do that to you...
Bike Stage 10:00ish
The bike was...interesting...to say the least. After a quick transition I was on my seat and munching on a fruit bar while riding up the driveway of the park...onto the Cowichan Valley trail. A very easy 4kish ride on this gravel path got the legs warmed up and my mind ready for riding. But there were a few interuptions along the way...and they almost all involved H2O. I must say I never look forward to water 'events' in these races as I am not fond of the cold water & muscle cramping combo. However, every one of these water challenges were o so refreshing and more than welcome on a super hot race day. V.fun too!
Water challenge #1: UNDER the tressle bridge (of course) by going down a steep ravine, through waist deep rushing water and up the other side to find a CP and a quiz about the history of the area. I must admit I am no fun with these types of challenges...as they do not effect your time or placing and are not mandatory. Sure, if you get all the answers correct you can be entered to win a prize...but my priorities were different. There was a solo female racer right on my heels and I was not going to hand around to guess who pioneered the region! I will have to google that one or go back and read the clues another time:)
Back the same way down and up we hopped back on our bikes for a nasty hike a bike on a new trail where racers were backed up for a mile.
Water challenge #2: Off the bikes again with the goal of finding 2 check points that are up river 1/2 a km. You pick your route. There were racers scrambling over rocks, climbing over fallen logs and swimming in the river as far as the eye could see! Coming in at the back of the pack in the kayak means you get to meet everyone as you work your way through the pack. It is v. cool to say hi to everyone and exchange positive cheers along the way. I chose to stick to high ground and found a great route on land for most of the way up the river. At one point, however, I was forced into the river and stumbled as best I could through thigh high water towards my destination.
My pace suddenly came to a halt as I stopped to wait for a female racer to slowly and carefully inch her way around a rock outcropping to avoid getting wet. I was feeling a bit impatient (to be nice) as I wanted to maintain my pace and keep my competition in sight so I encouraged her to go through the water...'it's not deep' I said, 'you can go through'. At the same time I charged through the water to make my point and...SPLOOSH! I am completely submerged and only my pack filled with air bouys me back up to the surface. An uncontrollable squeeeeel leaves my mouth and I am sure my eyes were as big as saucers when I came up. INSTANT KHARMA for sure:) Only after I came back up for air did I notice the man sitting directly across the river from this 'special' spot...with his camera! Turns out this was the race course designer and he was getting his giggles by watching unsuspecting racers go for a dip! Good times and yes I deserved that for sure.
2 check points and one soggy outfit later I am back on my bike heading into the trails...Good times for a while as I tackle some fun flowy cross country trails on my NEW SWEET BIKE that made me smile the entire time. Fast tires and a locked out rear suspension make cross country trails a totally different experience. So good... Ups and downs and twists and turns the biking is easy and v.fun and I pass a few more racers along the way.
To the biking summit and to my suprise...a smiling volunteer presents my with OREO cookies for my efforts! I can not tell you how happy this small token made me. I savored that one sweet cookie as I ran back to my bike...twist in half, eat the chocolate wafer, lick off the cream filling and munch the final cookie. Ok...moving on...
A fun downhill section takes me to the final water stage...the Quarry.

Water Challenge #3: Blow up your inflatable swimming device (which we have been packing along with us for the past 3 hours) and get on it and swim out 50 meters to the CP. Flashback 18 hours or so...and you will see me standing in the 'Seasonal' isle at Canadian Tire after just learning we would need an addition peice of racing 'equipment' for the next days course. I decided to take a gamble and go with the smallest inflatable they carried...a mini donut style ring for kids ages 6 and under. With pink flowers on it. Cute, but there was no way my ass could squeeze through that hole...it was for decoration more than anything. So, my strategy paid off on race day as it only took about 8 blows to fill it up with air (and air was definately at a premium at that point in the race). I was out and back before many racers had even finished blowing up their airmattresses!! Check out the website pics for some great photos of the outfits...everything from killer whales to sharks out there:)
Inflatable secured to the back of my pack, gloves back on, I was on my bike and leaving those sweet memories behind in no time. Up a final climb to go above and behind the quarry I found myself at the bike drop and final transition into the Orienteering stage! Out of water I was happy to see bottles glistening in the now superhot afternoon sun. I grabbed half a litre and stuffed it in my pack for later.
Final stage: Orienteering...for real. Normally Bryans races require some form of navigation that rarely takes you off the trails. Sure, you are required to find the CPs without any assistance but they are easily located by running along lovely trails. Enter the Victoria Orienteering Club. True orienteering requires attention to detail, precise navigation and yes, a compass. Long story short I had a great O section, nailed the CPs and made a strategic decision to skip one CP in exchange for a 20 minute pently. After considering the distance and elevation gain of one CP it became apparent that it would take me well over 20 minutes (more like 60) to collect this CP. That is IF I found it in the bush. So, it was obvious that a 20 minute penalty would result in a faster time...so I went for it! First time skipping a CP but I got over the guilt PDQ as I grabbed the last CP on the way to the finish line...5 hours and 18ish minutes I was done! Hurray for me:)
Good times, good food, good prizes...I can't say it enough...You have to try Adventure Racing!!
Thanks for listening to my rant...
Stay tuned for Gutbuster tales from Nanaimo this morning...
S
Monday, July 9, 2007
Home sweet home!
Hiking part of the West Coast Trail: we ran/trekked from Pachena Bay to the lighthouse and just past to the 12km mark and the first beach camp...check out the map below. Now we are figuring it may be possible to complete the entire 76km trail in one long day...stay tuned...
http://www.pc.gc.ca/pn-np/bc/pacificrim/co/images/SCO1_e.pdf
Serious blow down from last falls storms
Snakes and ladders...
Pachena Point Lighthouse!
I will post a complete update of the Shawnigan MOMAR as soon as I get a chance.
Cheers!
Sarah









