Perseverance Trail Run Update

Lene flagging the 10k route on Friday...

Yesterday Lene, Terry Lewis and I headed to Cumberland to flag the running courses...you are going to love the route!


Only 1 more sleep until the Perseverance Trail Run in Cumberland! We have been busy bees getting all the race day preparations in order for tomorrow. There is a lot more that goes on behind the scenes of a race than I realized before taking on my own race along with Lene 3 years ago. Permits, insurance, registration, brochures, marketing, data entry, shirts, securing sponsors, gathering equipment, picking up food, creating and maintaining a trail route, securing volunteers...the list goes on! It is definately a labour of love and along with over 30 volunteers we are passionate about donating our time and energy for such a worthy fundraising cause: The Cumberland Community Forest Society! http://www.cumberlandforest.com/ .

Over 80 racers have pre-registered and I am just heading down to Extreme Runners to check for last minute sign ups. Haven't registered yet but want to join us? No problem! Just show up in Cumberland at No 6 Mine Park behind the rec centre before 10:30am and you can join us!

RACE DAY DETAILS:
When: Sunday, October 26th race start 11:00am.

Racer Check in and Registration: 9:00am-10:30am.

Where: #6 Miners Park, Cumberland. Park at Cumberland Rec Centre on Dunsmuir Ave in the big lot and walk down to Miners Park.

Fundraiser: All proceeds will go directly to the Cumberland Community Forest Society. Go to their website to learn more about their ongoing projects to protect valuable forest lands in Cumberland.

3K route : Our classic 3K route covers the same fun cross country trails as in previous years. Be prepared for some short ups and downs, tight twists and turns and look for halloween pumpkins along the course!

10K route: A new twist on an old favorite, this years 10K mountain run will take racers through a mix of old and new trails. The views will be fantastic and your legs and lungs will know that you have earned them! Enjoy the mix of climbing and downhilling through some of Cumberlands most scenic trails. After completing the mountain run portion of the route, the 10K race course will join with the 3K course and finish on the lower twisting cross country trails.

Prizes: All racers will be provided with a post race snack feast courtesy of our wonderful friends at Thrifty Foods! Chocolate medals will be awarded to the top 3 finishers in each category this year! And all racers will be eligible to win one of many fantastic draw prizes donated by this years local sponsors. Look who is on board already:
Brooks
Extreme Runners
ELM
Valhalla Pure
Riding Food Hostel
Fitness Excellence
Ascent Physiotherapy
Zen Zero
Hi Tech
Darkside Chocolates
and more...

Looking forward to seeing you all on Sunday!
Cheers,
Sarah.

Photo Op

I just heard that Karen Mckinnon is doing her famous 'mini-session' on November and wanted to make sure you heard the news too! Karen has captured ELM's participants' (like Erin and baby seen above at the Airpark in Courtenay) in action and I can't say enough about her great work.

Most people in the Comox Valley have seen Karens beautiful photos but if you haven't been to her blog yet go there now:http://mckinnonphoto.squarespace.com/ . Karen runs an annual mini sessions are a very cost effective way for familes to have some amazing professional photos done. Thought you might like to know!

PS:: 5 Days until the Perseverance Trail Run!http://www.elmhealth.com/PerseveranceTrailRun.html

Cheers,

Sarah.

1 Week to Go!

The 2008 Perseverance Trail Run is 1 week away and I am starting to get REALLY excited! I just picked up the most amazing full colour banner from our superstar sponsors- ABC Printing. They have been uber generous sponsors for this years race and have donated this beautiful banner as well as sponsoring the printing of our flashy race posters and rack cards. THANK YOU so much Bryan! http://www.abcprinting.ca/

Our shirts have also just arrived c/o our printing sponsor Hi Tech screenprinting and they have done a fantastic job once again. Green is the theme...

There are still spaces available in next weekends Perseverance Trail run and we hope to see you there! Join us for a fun 3k or challenging 10k trail running course and be part of Cumberlands history. All proceeds from the race go directly to the Cumberland Community Forest Society and their efforts to purchase additional forest lands for recreational use now and into the future. http://www.cumberlandforest.com/

Racers will enjoy a fun race course, delicious post race food and be entered to win one of many draw prizes from our fantastic local sponsors!

Register Now! http://www.elmhealth.com/PerseveranceTrailRun.html

Hope to see you there!

Sarah.

Get Up! Get Active!

For nearly 2 years now I have been lucky to be a part of a wonderful group of volunteers who make up the Active Comox Valley committee (ACV). http://www.activecomoxvalley.ca/index.html Active Comox Valley (ACV) is one of over 150 ‘Active Communities’ in British Columbia. This initiative began in September 2005, and is aimed at promoting healthy lifestyles and invigorating community spirit through physical activity. We aim at increasing the rate of activity 20% by 2010!

When I first heard about this new task force I jumped at the opportunity to be a part of the excitement. Promoting physical activity and increasing opportunities for every person to become more active is something I strongly believe in and I was thrilled to see this new movement occurring in the Comox Valley. ACV is my first experience volunteering on a committee and I have thoroughly enjoyed my experience so far. We have so many ideas and I am excited about our plans for the future!

Over the past years ACV has launched some fantastic programs in the Valley. From community activies such as the 'Spring Meltdown' to the new 'Chefs on the Run' program for kids in partnership with Thrifty foods, ACV has been working hard to offer low or no cost programs in our community. One of my favorite ititiatives (and most popular) are the 12 great places to get active maps.

DOWNLOAD
12 Great Places to Get Active in the Comox Valley
Another 12 Great Places to Get Active for FREE

There is a new program: Nutrition Seminars, http://www.activecomoxvalley.ca/nutritionseminars.html that ACV is offering with the help of Thrifty Foods. Go to the ACV website to find out how to participate in this FREE nutrition seminar this fall! Also be sure to check out the seasonal ACV Newsletter http://www.activecomoxvalley.ca/newsletter.html with health and activity tips...there is a tonne of great info available! If you think this site can help someone you know by increasing awareness, opportunities or motivation, then please forward the ACV website to them.

Finally, if you have read this blog I have a favor to ask you...we are collecting ideas for free or low cost activities in the Comox Valley to create an inventory of ideas for our community. Can you email me your favorite free things to do in the Valley? I know you have plenty of great ideas and I would really appreciate your suggestions! Send your ideas to elmhealth@shaw.ca today!

Cheers,
Sarah.

Happy Thursday!

I LOVE Thursdays for some reason...rain or no rain!

Last night I tried something NEW...and when you think about it, we really don't get to experience as many novel experiences as we did when we were kids. Anyways I went night riding with my mountain biking crew! It was ... fun ... and ... dark ... and not as scary as I thought it would be. We hit all the regular technical trails in Cumberland and the light I was borrowing was super duper (and super expensive) so I could see nearly perfectly. It was very quiet and kind of peaceful out there in the dark...with little firefly bike lights dancing in the trees...definitely a unique experience.

Congratulations are in order! Here is what YOU are up to:
Ngaire, Tina and Darla ran the Victoria Half Marathon this past weekend! Hurray for you!
Liz Ellis took home gold at the Seniors games for a spectacular curling performance!
What have YOU been up to? Please keep me up to date so I can toot your horn...you deserve it!

Have your say! Check your mailboxes this week for an online survey from ELM! We can't wait to hear what you want for 2009! Here is the link in case you miss it...
Click'>http://www.surveymonkey.com/s.aspx?sm=ATfEtf0ppl4za_2f3pyQwDPg_3d_3d">Click Here to take survey

Happy Trails...
S

New York report

WOW. That pretty much sums up my recent trip to NYNY. It was unreal and surreal at the same time and I am so glad that I went on that spur of the moment trip with my sisters. I can't believe we were only gone for a week! We crammed in so much action each day and were blown away by the city. Those who know me know that I am not a lover of cities. BUT...I LOVE New York! We are already planning our return trip to this amazing place...
In a nutshell:
Thursday night red eye from Van...cancelled! We got off to a rocky start as the plane was broken and the engineers couldn't fix it so they cancelled our flight and we had so sleep in a hotel in Van the first night. We got off the ground the next day at noon and made it to NY at 9:00pm on Friday. Stayed just outside of SoHo in Manhattan at the best little hotel with our very own NY apartment suite. Right beside the restaurant and shopping districts....

Saturday: Went to the Seaport and got in line for cheap Broadway tickets...got 3 for Chicago! Spent the day in Grenwhich Village on a 3.5hour FOOD TOUR. So good and our guide was classic...I have never eaten so much pizza...Went to Chicago that night and toured around Times Square...and went up to the Top of the Rock (Rockafeller centre) for an unreal nightscape view of Manhattan.

Sunday: NY Bagels...Subway to Central Park...hours in Central Park...hours in the Met Museum of Art (real live VanGoghs!)...fantastic dinner and night at a Jazz club...

Monday: Cuban breakfast...Bus Tour around all of Manhattan...Battery park with views of the Statue of Liberty...fun times and lots of laughs with the sisters...Amazing dinner....then to Madison Square Gardens to see MADONNA! So good....

Tuesday: Lazy day...shopping district...Wall street...Brooklyn Bridge...red eye home...

If you haven't been to NY yet....you HAVE to go. Super cool...super fun...super safe and friendly:)

The sisters on the Brooklyn Bridge overlooking the business district...


Empire State Building....

Larger than life billboards...

The old Statue...

You gotta go:) Check my photo blog later for more artsy shots:)

S

New York here I come!

And now for something completely random...

I am off to New York today for nearly a week to explore the big apple and go see Madonna with my sisters! Yes...a little out of my usual routine but what the hell! I will have pics and tales to tell upon my return! See you again on October 9th!

Classes are running as usual so go to the website for locations etc: www.elmhealth.com
Cheers,
Sarah.

Pics and Results are in for MOMAR

Hello again!
Bryan has posted the pics and results to the MOMAR website from this past weekends race and you can check them out at: http://www.mindovermountain.com/momar/past_races/past_races.htm

Here was my race breakdown with some tidbits:
Paddle 1:15 ... Thank you to Comox Valley Kayaks and to Jack Campbell for loaning his wingblade paddle to me...I was actually able to keep up a good pace:)
Orienteering 0:41 ... 1 fruit bar ... plenty of line ups.
Bike 1:30 ... 1 pack cliffe shot blocks ... loads of amazing views.
Trek 1:23 ...3/4 cup pretzels & 1 Chocolate Gu ... good times, great views.
Bike #2 0:21 ...1/2 pack cliffe shot blocks ... last chance energy blast.
Village Navigation 0:12 ... pathetic time due to a struggle to find the first CP hidden in No. 6 Miners park=).
Finish Time 5:23:58 ... 1st solo female...14th place overall... priceless:)

Here are some pics from Tony Austin http://www.pbase.com/autie/:

Making a move on the Orienteering course...

Moving from the final bike to the final Village Nav...where the hell are we?

Put your bike down first... THEN run:)

Kathy Campbell and Fred Bigelow finish their first full MOMAR!!!!!

Hurray!

S

Cumberland MOMAR Race Report

Good Morning!

I just awoke from a deep post-race sleep and I am reflecting on yesterdays MOMAR in Cumberland so I thought I should post a blog while it is all fresh in my memory...So here it is my last race report for 2008 (well you never know what else might pop up on the race calendar...)::

To summarize for those of you who are as fidgety as me and unable to sit through my looong race reports:
45kms?ish
277 racers
4 maps
4 Transitions
Paddle 1:15mins...9-10kms loop on Comox Lake starting and finishing at the Cumberland campground.
Orienteering 30minutes...new map released- short O course in the climbing area above the campground 8 or 9 CPs.
Bike 1:30mins...with big climb in Cumby trails kms??
Trekking 1:23mins...Navigation stage 3/4 way through the bike stage...10-12kms with BIG elevation gain.
Bike 30mins...lower Cumby trails to Village- Rec Centre.
Short 11mins...1km Urban nav through village then onto the finish line!
5 hours 30ish minutes? I didn't see my finish time and forgot to start my watch so:)) it will be a surprise to me too when the results come out.

The day was perfect- blue sky, warm temps, no extra clothing needed. Such a wonderful change from the race here last year where is pissed rain for 8 hours. Got to the lake early and had everything race ready when the maps were released at 8am. Once I picked up my map all the mystery of the race course began to unravel and I was totally surprised by a few things:
1. The entire course would take place on the Cumblerand side- no Dam trails and no Nymph Falls orienteering leg (which was my 'ass' umption).
2. The orienteering leg would take place in the bush directly above the cumberland campground. AND I had NEVER been in that area before. There went any advantage associated with local knowledge.
3. The biking would take us on some of my favorite trails...and actually followed my typical Weds night ride to a T :)) big smiles:))

I was v. excited to check out the area above the Campground and stoked to find out that now we have a 2nd Orienteering map laid out in the Comox Valley! The area is very small and riddled with cliff/rock climbing walls so I was anticipating a huge cluster traffic jam on the O course as hundreds of racers funnelled in to the bush after the paddle. Well...it turns out I was right about that one...

The paddle was challenging mentally cause it just seemed to go on and on and on. Probably the longest paddle I have done in a MOMAR it took an hour 15 or 30? I haven't seen my split times so I really don't know. And, I forgot to start my watch with all the water start excitement! We started by heading west down the lake and the engines of 270+ racers created a huge wave pool effect right off the start. Waves were created out of no where and banged between our boats like a pinball game. Boats rammed into my little single and I paddled hard to get away from the chaos and avoid disaster. Other racers were not as lucky and in fact the top team of 2 males- Team Helly Hansen/MOMAR went for a swim when their double outrigger flipped in the first 5 seconds of the race! Curses were heard above the sounds of hundreds of racers hooting and cheering their way off the start. Along the course I saw 3 or 4 boats floating upside down with swimmers attempting to clamber back onto them. Bad day for the less stable boats- surf skis and race boats. My little yellow Extreme from Comox Valley Kayaks charged on and proved to be quite 'sea worthy' in the mess of waves and rollers although I was entirely soaked and even considered bailing a couple of times as my boat filled with water crashing over the hull (and I wasn't wearing a skirt- it was calm when we got there!!).

So off the water waaaaay behind the doubles and racing boats...like at the back 1/4 as usual. I was the second female off the water and watched my competition hit the beach 50 meters ahead of me. Coming off the water that far back into the pack means hard work moving up places and passing other teams on any stage. But coming off the water into that cluster of racers in the O-stage was terrible. There was actually zero orienteering involved as hundreds of racers crashed through the bush in droves and we had to line up to punch our passports!!! It was a bit sketchy at times with a steady flow of racers heading out and back along a rocky single track trail bordered by a rock face on one side and a cliff drop on the other- and no one wanted to give an inch. I even had 1 guy ask to get by me as I waited patiently and followed behind a line of 10-15 racers on the single track trail!!!! Yeah right! So, after following crowds of racers to CPs (you could not avoid it) and skirting past people whenever possible I checked off the O course after what seemed a very short time (perhaps 30 minutes??) and then headed to the second Transition to move from foot to bike. I came out of the forest as the first solo female and passed a few other teams in the process.

TA 2 went smoothly and I switched from soggy sneakers (walking in the lake) to bike shoes, threw on my helmet and glasses, clipped my race map to my handlebars, chugged some water and opened a pack of cliff blocks for the ride up the road. The bike was all flagged but I knew the route by heart so I just put my head down and hammered. The only hard part about riding my usual fun weekly ride was reminding myself that this was a RACE! I passed a tonne of racers on the bike climb. Because all the doubles get ahead of me on the kayak leg there are less experienced racers/bikers up front and I get to meet them all as I pick my way up the rankings. On the climb alone I passed 20 or more people and I even passed a bunch on the way down! Me...the 'sweeper' for my riding group who always pulls up the rear on the downhill.

At the top of the climb there was a little rocky section that you have to carry your bike up before reaching the summit- and CP. The moment I bent my left elbow to lift my seat onto my shoulder my bicep contracted into a severe full blow cramp and locked shut. I had to drop my bike and physically pull open my arm with my other hand. Yikes. dehydration had crept up on me somehow. When I scrambled up the rock my toes cramped too and suddenly splayed out in opposite directions inside my shoe. owwwwweeeee. I took some time at the top to chug my e-load and woof back half a pack of cliff shot blocks for the descent. I hoped it would be enough.

After a v. fun decent along fast XC trails and filled with whoops and hollers I arrived at the next TA where we were told to leave our biking gear and grab a 3rd map for a second navigation course. When I first got the map it took me a moment to piece it together. When I connected the dots my mouth dropped open. I looked up at Liz Tribe, the Trek course designer, and stammered "Are you serious??...Bucket?... And the 'lookout'?" She just laughed and joked that it was 'pretty much a flat course'. I was actually quite stunned at the distance and elevation that we were expected to cover on the course. More so for those other racers who were just getting on their bikes when I was starting the run then for myself. I think that ignorance might have been a good thing for those out of towners actually...if they had known the trails as intimately as I do they would have realized the length of time that this trek was going to take them.

It was a wonderful trek. I took them in order of approximatey and climbed the more gentle slope- saving the extreme steeps for the downhill...which is way more fun and much easier to tackle for me mentally. There were CPs near Sykes bridge (off Broadway)...Ginger Minge...Top of Bucket at the lake...at the Look Out above Bakers Dozen...on the DC Downhill Course...at the bottom of Bonzai/Hai Gui....then back to the Perseverance bridge on the main road. Those who run the trails - including my Adventure Running participants - will appreciate the scale of this route.

I enjoyed the trek thoroughly. I trekked the uphills...jogged the flats and sprinted the downhills. I enjoyed the low stress level that comes with local knowledge and not having to constantly check your location/second guess your decisions. I enjoyed chatting with the volunteers and taking time to soak in the fantastic views. I think I was out there for 1.25 to 1.5 hours but again I don't know for sure. At the start of the trek I ate my magic bullet to ward off any future cramps: a ziplock baggie of salty pretzels:)

Around the 3rd CP on the trek I picked up a shadow, however. A solo male racer guessed that I was a local and asked if he could 'follow me'. Well, I ask you...what do you say? How do you answer that one? I wanted to say:: "No way buddy! This is supposed to be an adventure! And I think you should have your own adventure and I should have my own adventure. So please use your map skills and have fun." But, instead (in a very Canadian way) I said: "I guess. But there are no guarantees...I have been known to take wrong turns." For the next 30 minutes I had a shadow that was very friendly but very much following me to the next 3 CPs. He was very nice and trying to make conversation but I am not a chatty racer...especially while climbing hills in my zone 4 heartrate. Arggggg. Don't get me wrong I am a people person, and he was a nice person but I was racing solo and really enjoying my solo experience. I am constantly thinking race strategy, fuel and water timing and planning my upcoming route selection and this guys is trying to make small talk. Once we hit the lookout CP I stopped to transfer water from my extra bottles into my pack bladder as I had run dry and polished off 2 litres 30 minutes earlier. I told him I had to reconfigure my pack and wished him 'good luck and have a good race'. He took the bait and ran off to the next CP without me. Phew. Alone again at last!

I ran into my shadow again as I caught him on the downhill section and ran past. He was hot on my heels again following me to the next CP at the bottom of Hai Gai and I wanted none of it. So I sped off and hit the gas then took some hard corners onto connecting trails and eventually lost him again. I don't like leading people who are supposed to be navigating their own course! Navigating and finding your way is half the fun!

Anyways...back on the bikes for a short XC section then into town where I was greeted by a gang of villagers who where cheering and clapping for us! I was stoked by their energy and thanked them for cheering us on. It was fantastic to come into the village and have that interaction with the locals and fans. Their support really helped to push me on through the final leg.

I grabbed my 4th and final map and took off to find 3 CPs in and around the village. It was super short and highlighted a couple of local businesses including the Dark Side chocolate shop which was great for Cumby. I pushed hard up Dunsmuir to the finish line but my sprint efforts must have looked more like a sunday jog at that point. Oh well! I crossed the line FIRST FEMALE SOLO and I think I was the 12th team overall and actually I felt fantastic! No major cramps, no sore legs, no blisters, no mechanicals, no navigational boo boos and the sun was even shining! What a great day and a fantastic race course!

A HUGE thank you to all the race volunteers- and there were a lot of you! Without your energy, time and passion there would be no races. You are the glue and I thank you!

A big THANK YOU to Bryan Tasaka and crew for another outstanding race - from start to finish you really do put on the best events out there. I am soooooo sad to hear that Bryan is decreasing the series to 2 races next year! I have always felt that we need MORE AR opportunities on the island and this will be a great loss to the racing community. Perhaps there is some way that we can keep building the race circuit on the island...with all the racers and all the passion there must be a way...

Congratulations to all the ELM racers who stuck it out and persevered in the MOMAR! Kathy Campbell, Sarah Burrell, Pagan Mackay, Gillian Ventor, Sarah Percevault, Lindon Smith, Ray Raggett, Mike Romaniuk and...I hope I didn't forget anyone! WAY TO GO!

Pics and Results to be posted on the MOMAR site: http://www.mindovermountain.com/momar/schedule/momar_003/momar_003.htm
Hasta luego,
Sarah

Ready to Rock!

Ok I have all my race stuff in a pile on the living room floor...I have set my declination and oiled my chain...now I just need to find that horseshoe and give it a big kiss...

Then I will be Ready to Rock tomorrow's MOMAR in Cumberland!! I am super excited about this years race as we have been warned about a NEW course with a TRUE orienteering stage...yippee! I love not knowing what to expect as it keeps the adventure in adventure racing for me.

If you want to come and observe this huge spectacle you can check in at the Cumberland campground after the start at 9am and the volunteers will let you know the best places to go to enjoy the show.

A huge: THANK YOU! to all of you for your kind words of support for tomorrow's race!

And GO FOR IT to all those ELM friends taking part tomorrow: Our fearless ELM leader Kathy Campbell will be kicking off her first full MOMAR...good luck and have fun!

Full race report to come on Sunday...or Monday...

Go to: http://www.mindovermountain.com/momar/schedule/momar_003/momar_003.htm for race results on Monday.

Adios!

S

Back at 'Er

Good Morning and Happy Monday!

Well one week has just flown by since I have returned from our surf holiday and ELM is in full swing with our Fall Fitness Adventures. Drop In's are always welcome so be sure to check out the fall schedule for all of our class locations between now and (gasp) Christmas!

http://www.elmhealth.com/MONTHLYCALENDARWINTER2008.html

A couple of Fridays ago, before I left town, I spent the morning helping Terry Lewis (above) clear a new trail for this years Persevrance Trail Run in Cumberland. This spot, will revive the old Dodge Balls trail from Bucket of Blood down towards Ginger Minge...new route this year! This new section of trail flows downhill through beautiful forest and skirts a clearcut which boasts one of the best views of the Comox Valley below. Definately worth the climb...

NOTE: One week until the Early Bird registration deadline of September 29th!!! Don't miss your chance to order a shirt and get a great discount on the race registration fee.

GO:::http://www.elmhealth.com/PerseveranceTrailRun.html

The past week has been full to the brim for me with biking, running and brick workouts. While Surfing and canoeing are fantastic for the upper body, they don't touch the legs so I have had some work to do upon my return from holidays...as the MOMAR is this weekend!

Last week I managed to squeeze in 4 bike rides and 4 runs with 3 of those being brick workouts.

This week will be close to the same as I am in no need of a taper (camping was my early taper) for this weekends race. Check out the MOMAR website for details on this Saturdays race:

You can come cheer on your local racers in Cumberland!

http://www.mindovermountain.com/momar/

Cheers!

Sarah.

I'm BAAAAACK!

The sun has set on summer holidays...

Hellloooo there! Well it has been a long time since the last post but I was stranded on a beach with no phones, no internet, no nothing for 2 weeks...it was just terrible! HA! We are home from a fantastic trip and I literally hit the ground running this week. I will have lots of blogging to do over the next couple of weeks as there are fitness adventures running and races coming!

In the meantime be sure to checkout the ELM Fall Schedule and join us for your fun Fitness Fix!

http://www.elmhealth.com/ (refresh your browser for the latest updates).

More to come sooooon so be sure to check back!

S

Holidays a day away...

Jen digging in hard on her hill run...

Well I am down to my final day of work before heading off for 2 weeks of surf, sand and SUN? Regardless of weather, we are looking forward to our annual camping trip to the north island and our house has been converted into a staging area filled with food and 'toys'. You can still reach me with any questions about our fall programs until Friday afternoon- so please feel free to email or call me before then. After that I will be truely out of touch - no cell phone, no computer, no nothin... All you need to know about our fall programs is online : http://www.elmhealth.com/ and you can contact Arran by email after September 2nd if you have any burning questions: arranelmhealth@shaw.ca .

This has been a great week and I have been pushing my workouts in anticipation of a couple of rest weeks ahead of me. Once I return from the beach there is only really 1-2 weeks left before the MOMAR so this has been my chance to squeeze in some decent training. Since the Alberni half marathon there has been lot's of bike rides, lot's of bike climbing, plenty of high intensity resistance training (Tabata anyone?) and a couple of great trail runs. All in all a fun couple of weeks of training and now my legs are so ready for a break!

Laurel pushing hard up the final crest of the hill...

I had a chance to spend time with fitness mom and babes today! Starting first thing this morning, Jen and Laurel worked hard during their final partner training workout- as Jen is moving east next week:((and will be seeking out new adventures. Jen's little guy Nate joined us and supervised the workout...thanks for your help Nate!

Nate supervising mom...

Pure love...adds 20lbs to Jens ab workout too!

Then it was over to the Comox Marina Park to visit with the Baby Bootcamp crew. These super moms never cease to amaze me! Your determination and strength are very inspiring ladies! And the babies are so entertaining- it is great to see moms getting their pre-baby fitness back while spending time with their little ones. Way to go ladies!

ELM Instructor Rae Walsh leads her Baby Bootcamp recruits...

Side planks get that pre-baby core back into shape...

Didn't skipping used to be fun? Now it is hard work and great exercise!

Hill + Ball + Lunges = One excellent leg workout!

And last but not least...Noah! Rae's assistant instructor and cute as a cabbage patch son:)

Cheers!

Sarah.

Last Week of Summer Programs!

Happy Monday!
After a fantastic weekend of running and riding I find myself greeting the week and suddenly accepting that we are into the final week of summer at ELM! That's right, this is the final week for our summer classes and we are getting geared up for our fall programs - some of which START NEXT WEEK! The ELM office will be closed from August 30th to September 14th for summer holidays, however program registration will be ongoing during this time. Go to www.elmhealth.com for all the details on our fall classes!

Adventure Running 3::3 kicks off next Thursday, September 4th! We are starting this program a couple of weeks earlier than the rest, in order to take advantage of evening light and ensure we have 8 solid weeks of trail training leading up to the Perseverance Trail Run on October 26th! Be sure to register before this Friday, August 29th to ensure you get the opportunity to train in the trails with ELM this fall!

All of our other ELM programs start the week of September 15th including regular fall favorites such as Orienteering 101 & 201, Fitness Bootcamp, Baby Bootcamp, Womens Learn to Run and Womens Off Road Trail Running. New this fall : Prenatal Fitness with Kim Senechal! Moms to be will appreciate this safe and effective exercise program that is instructed by mom/physiotherapist Kim Senechal of Ascent Physiotherapy. Check out the details online and let your pregnant friends know about this great new program! http://www.elmhealth.com/ww_weight.html#PRENATALFITNESS.

This fall also marks our 7th year anniversary at ELM! Stay tuned for birthday specials and a logo makeover as ELM celebrates another fantastic year of outdoor fitness adventures in the Comox Valley!

Cheers,
S

Elk Falls Canyon Run

What a great day! ELM Adventure Runner, Cindy S, took us on a scenic route from Elk Falls in Campbell River today. 4 ELM runners (Cindy, Korky, Joli and I) met at the main parking lot for Elk Falls and Cindy toured us around a big 10k loop that took us across the river over a high rise canyon bridge (150 feet up at least!).

The route took us down down down to the river...then along the rivers edge where we counted numerous fly fisherman...then up up up back to the top of the canyon. The trees were what took my breathe away (and the wicked hill climbing of course!). HUGE 500-800 year old Doug Firs and Cedars lined the trail at many points. It is rare to see giants like these in such an accessible area - anywhere but Cathedral Grove.

Finally after looping back to the parking lot Cindy took us back down for another loop to view the actual Elk Falls...amazing! I can't believe I have never been here before! A true gem that Campbell River has kept a great secret:) Get up there soon if you have not seen this amazing Provincial Park yet.

Go there: http://www.env.gov.bc.ca/bcparks/explore/parkpgs/elk_falls/elkfalls_brochuremap.pdf

Thanks for an awesome run Cindy!!
S

MOMAR DETAILS RELEASED!

Well, Bryan Tasaka is slowly leaking bits of information to racers such as myself who are hungry for details about the NEW Cumberland MOMAR course. Here is the most recent update from the MOMAR website:

The Inside Scoop from the Race Director
Aug 20/08 - COURSE UPDATE: Event
Director, Bryan Tasaka, just returned from four days in Cumberland finalizing
the course. Here's what he can tell you: 1) Distance ~40km; 2) It will feature 1
kayak stage, 3 trekking stages & 2 bike stages; 3) the single-track riding
is UNREAL!.
REGISTRATION STATUS: Registration continues on its steady climb
towards a sell out. We are now sitting on 175 so that leaves just 75 spots left.
Regular registration fees end on Aug 27th at midnight so that rush may take us
close to our target.
DO YOU NEED A DOUBLE KAYAK? If you are having trouble
finding a double kayak to rent, please email me at info@mindovermountain.com. If I can get enough people on a
list, I can try to source out a supplier to bring out a fleet.
IS THERE A SHORT COURSE? A short course will not be added to this course. However, the course will feature two optional advanced sections. If you were to skip these sections, the course distance would be much like a slightly extended short
course. You will miss out on doing the two big climbs in the course making it
very 'doable' for anyone -- especially if you did the short course at the
Shawnigan Lake MOMAR. The only catch is that you must do the 9km kayak leg and you will be ranked behind everyone that completes these stages.

And he also added:

It will only have one kayak leg
It will have a real orienteering stage
We may bring out the pool noodles (if we get nice weather)
The finish
line is going to rock

The wheels are a turnin'...

S

Hard Core

Forgot to post Connie's gory pic...hardcore Connie took one for Team ELM and left with

a race wound and a new friend at the first aid tent. Finished like a true superstar. Way to go Connie!

Log Train Trail Race Report!

What a great weekend! I went to the Big Time Out on Saturday night and danced until my calves couldn't take it anymore. Lot's of fun...up late...then up early for a 6am departure to Port Alberni for the Log Train Trail Race.

ELM was well represented with 14 runners in the 1/2 and 10k events. 'This is not a race!' reminded the event director while we waited anxiously at the start line. 'There are no prizes for coming first...and no official time...and the course is not exactly 21k...more like 22km". Approximately 80 of us took off to the timing of our own watches after the official green light (GO) was given. Approximately 8 were in the full marathon, a handful in the 10k and the rest took part in the 1/2.

This is the flattest and shadiest (not sure if that is a word) 1/2 marathon that I know of. Following an old railway line the terrain doesn't stray above a 2% grade and a mature forest bumps up against the trail to provide shade throughout the course. The perfect combo for a fast trail 21 (22)km or your first half marathon.

I hadn't actually intended on racing the course but...when I heard the word GO...I went. I just had to follow my own pace and decided to work on my endurance pacing- following my rule of 1/3rds. First third-at an exertion level that feels easier than you think you can race the distance. Factoring in adrenaline and fresh legs, this section should be moderately easy. I went by feel and ended up nailing a 5min/km pace for the first 8kms. No water stops- I went with one handheld bottle and it worked just perfectly- running out just before the last 2kms.

Second third- at a comfortably hard pace that I thought I could hold onto for 14kms. Heard the breathing rate increase slightly and kept at about 4:45- 5min km pace. It was awesome to have so many km markers- now that they have added a 10km course we get to check out progress for the first 10kms. This course was ALL about cadence. No chance to coast downhill and no need to dig in and climb. But for me, a flat course is much harder as I love and train for mountain running. So, I kept thinking cadence cadence cadence and kept moving my feet over imaginary hot coals.

Final third- hard. I can run 7kms at this pace...I can run 6kms at this pace...can I run 5kms at this pace?? The mental dialogue and cadence practice kept my mind occupied during the final leg of the course. 1/2 a pack of Cliffe Shot Blocks later and my stride was still going strong. I was still at a 4:45 min/km pace at the 20km mark...with no other women ahead of me and SO happy to see that 20km marker. A hard turn to the right and a sign indicating only 100m to go...but I knew they were kidding. After all, I had run this section at the start of the race. The 100m faded away and turned into 1km to the finish...so my finish time was 1:49:ish , first female overall and I set a new personal time for the course- on my own watch of course:). GOOD TIMES!

I grabbed my camera and turned around back onto the course to capture the other ELM participants in action. A big congratulations to all the ELM crew who completed the half and 10k courses:

Jen, Laurel, Hollie, Korky, Sandy A, Sarah B, Cathy T, Gayle, Karen T, Connie W, Nairee, Jean & Becky...whooohooo!

After the race we had a great stretch session and post race debrief (race tales:) then we went for a wonderful swim in Cameron lake and finished it all off with a double waffle cone at the Coombs market:) Mmmmmm can't wait till next year!

A big thank you to the race directors and volunteers for putting on another fantastic, fun and inclusive event:) Cheers!

Sarah.

Happy Friday!

Lovely Leaders! This pic was taken at Williams Beach just before our Thursday night Adventure Run. We were all wearing the same 'womens' logo shirts so I couldn't resist a group shot of the fabulous volunteer run leaders!

It has been a stellar week in the Valley and we have been lovin' the sweet summer sunshine!

This weekend there are some super fun things to do:

Big Time Out Music Festival in Cumberland http://thebigtimeout.com/

Gutbuster Ascent 3km hill run at Mt Washington http://www.gutbustertrailrun.com/

Log Train Trail Race in Port Alberni. http://www.arrowsmithradicalrunners.com/

Full, 1/2 marathon or 10 runs start at 8am on Sunday. A group of ELM participants are carpooling for a daytrip on Sunday: Leaving Starbucks at 6am sharp. Join us for the fun! We are planning a post race picnic and swim at Stamp Creek- beautiful deep emerald green pools of fresh river water...perfect for a post race dip!

Here is a recap of my week of adventures:

Sunday 8k taper run followed by a yummy post clinic Atlas breaky:)

Monday 1.5 hour XC bike ride to Seal Bay...Calisthenics

Tuesday 1.5hour Hike with Womens Summer Hiking! Up 'Pain is your friend' and down 'Bics'

Tuesday night Womens Summer Hiking...pose patiently for their leader:)

Volunteer Leader, Darla cruises across the KMA bridge:)

Joanne and Gillian add a rock to this inukshuk...2010?

Wednesday: Rat Ride XC in Cumberland...wicked hot climb on the new logging road up to the top of 'Bear Buns' then all the way down, across 'Robs' Bridge, around TeaPot and then down to Allan Lake for the best swim of the year:)))))...Calesthenics

Thursday: Adventure Run! 1.25hours with sand running, hill repeats and fast paced trail training.

Friday: Perseverance Trail Run scouting with Terry Lewis. http://www.elmhealth.com/PerseveranceTrailRun.html

Terry and I loaded up our packs with 20 + pounds of nails and we both acted as pack horses to finish off a wicked bridge at the top of Bear Buns. We rode up the logging road to the end of Buns and then rode/hike a biked up to Robs Bridge. From there we hiked up another 500meters to work on a bypass trail on Buns-that will allow me to hopefully ride this entire trail clean next time! We hacked, ripped and bootscreef'd out the bypass then I humped the entire pack of nails up another couple of kms to the top of the trail. After trail clearing we GPS'd some new sections that we are hoping to put in this years Perseverance Trail Run. As you may or may not know, Bucket of Blood has been logged and in it's place is a new VERY FUN VERY SCENIC Bear Buns trail. We played around on 'Off Broadway', Short and Curly and Shaker.

Then I had to bail out as I had a physio appointment with Brenda at Ascent Physiotherapy. She has been helping me put my cervical spine back in place. Very fun. Thanks Brenda!

Saturday- plans to be a rest day:) as my legs have just started feeling heavy this week so I must give them a rest.

Sunday- Log Train Trail 21km in Port!

Have a great weekend!

Sarah.

Happy Monday!

Bootcamp at Anderton Park last Tuesday....6am Sunrise Session.

Another beautiful start to the week...look at that fantastic sunshine!





I just wanted to check in and just say HI to all of my blog readers:) Thanks so much for taking the time to read my posts and leave your comments on my updates-.





The good news this week is that I am back on my bike pain free as the tendonitis has finally gone away...hurray! I went for a few easy rides and was able to push myself more and more as the week went on and the inflammation finally cleared up. This week I am ready to rock!





In addition to the rides we had 2 great clinic runs: Thursday night Adventure Running http://www.elmhealth.com/running_clinics.html#AdventureRunning experienced Orienteering for the first time and kicked but on the O course in Nymph Falls Park http://www.rdcs.bc.ca/uploadedFiles/Parks/Park_Information/NymphFallsNature.pdf! Here is a copy of the original O map for the area: http://www.orienteeringbc.ca/vico/





Sunday morning 1/2 marathon clinic got an easy day with the final run of the clinic- 8km taper run at Comox Lake Dam. It flew by and we even had time to go for breaky at the Atlas cause we weren't running 23kms this week!





Next week is the Log Train Trail Race in Port Alberni http://www.arrowsmithradicalrunners.com/. There are 3 distances all on railway grade trails: 10km, 1/2 and full marathon events all start at 8am next Sunday. This is one of the best little trail races on Vancouver Island!





Congrats to Chris W for his steller PB time at his 1/2 marathon race across the border this weekend! And congrats to all those who took part in the XTC on Sunday in Campbell River!





Finally, Saturday I had a great time teaching MOMAR 101 http://www.elmhealth.com/multisport.html#MOMAR101#MOMAR101 to a new crew of adventure racers out at Comox Lake Dam. The weather even co-operated and we had a great time 'playing' at the dam.





Looks like another fantastic week of summer weather so be sure to get outside and 'geterdone'!


Cheers,


S