Off to the Big Smoke

Impossible is just a big word thrown around by small people who find it easier to live in the world they've been given than to explore the power they have to change it.

HAPPY FRIDAY!
I am officially starting a weeks holiday tomorrow and OHSO looking forward to some unstructure in my life! I like to work hard but I love the reward of playing hard after.

Tomorrow I am off to the Big Smoke for all things biking - repeating a similar weekend a few months back.

Saturday I will be completing my Lactate Test on the bike with Peak Performance in Vancouver. It is time to see how all my training has shaped my fitness, specifically if I have managed to bump up my Z1 and Z3 thresholds on the bike. In addition we will check on my Z1 threshold on the run to check that it is also going the right direction (up!). This information will be extremely helpful in assessing the effectiveness of my training program and will provide input on how to shape the next block of my plan.

In order to find out all this fun-stuff I must endure some not-so-fun stuff. Going to complete exhaustion during a bike test is not pretty. Luckily there will be a few exercise physiologists and fellow kinesiologists there to catch me if I fall.

Sunday I am joining fellow NCCP Cycling Coach trainee's for the next phase in our certification process- skills and tactis on the Mt. Bike. Should be a fun day with great people.

Sunday night I return home on the boat...then reconfigure my gear...before heading over to Power River to start our Sunshine Coast adventure! 1 week camping on the coast and checking out everything it has to offer...can't wait!

SPRING PROGRAM REGISTRATION is on now! Don't wait too long to sign up for your favorite Fitness Adventure with ELM! Classes start up again April 12th, and you can find all of the clinic details on the ELM Website... check it out and see you soon!

Cheers,
Sarah.

Seriously Awesome

CORE Official Trailer from Chuck Fryberger on Vimeo.

Hartland Race Pics

Race pics and results are online in case you are curious...

Turns out I was in the presence of Olympians!


SS

Victoria Visit & Crash Tales

HELLO!

I finally sat down to spin my tales of daffodils, cherry blossoms and soft tissue trauma.

We had a wonderful weekend in Victoria- spring is in full force and the blossoms waited for our arrival which was kind of them.

Hi-lights were feasting at the Japanese Village with my family and 4 birthday peeps...early morning walks through the Village, along Dallas Road and through the Park...sharing a steaming pot of homemade seafood chowder with family at my sisters home. Ahhhh...there is nothing quite like spring in Victoria!

Saturday I had a chance to pre-ride the bike course out at the Hartland dump in Saanich. The guys were flagging the course so it gave me a great opportunity to check out the trails, try out some lines and get a feel for the flow of the course. This is key for me! I like surprises but not that kind.

Sunday the race started at 12pm for the 'intermediate' class. This just meant that we did 2 loops. Beginners did 1 loop and Experts did 3. You choose the length of your workout!

Gen was there also from Courtenay and we looked at the start line and each wondered aloud: "Where are all the girls?".

Not being experience bike racers we were surprised to see over 35 men and only 5 women on the line. Strange? Apparently not. Soon I learned that for some reason not many girls choose to race bikes. No sure why- it is a fun way to make yourself go faster!

The other weird thing (from a complete bike racing rookie) was they started the guys first. Then after about 5 minutes they started the girls. All 5 of us! Strange? I think so!

I have all sorts of ideas why they might think to do this...but don't want to make any unfair assumptions so I emailed the race organizer.

Apparently they do the split start to 'decrease the intimidation factor'. I didn't realize we were so scary for the boys! HA! I caught and passed a few boys within 5 or 10 minutes- I hope I didn't scare any of them...

I was suprised to find myself at the front of our little girl power pack...and then I crashed about half way through the first lap.

Long story medium- I endo'd because of a teeny wet root that I didn't see after a little drop....hands went out but somehow I managed to find a large sharp, hard rock in the middle of the dirt and my sternum and clavicles crushed into it. Not my face luckily! Wind knocked out...thought my ribs or collar bone were busted off for sure...rolling around in pain under my bike...

Friendly racers picked my bike up off me, helped me up and checked on me:) Such nice racers these bikers are! A fellow girl racer also stopped to help me before I sent her on her way. I could breathe, I could talk, I could move my arms...I would be ok.

I walked my bike through the next little steep downhill section then dusted myself off and hopped back on. The rest of the loop was a bit wild- with adrenaline pumping and nasty images replaying in my head every time I went down a tricky bit.

But by the time I started the second loop I had shaken it off and had a great second lap. I think it was about 30 minutes per lap - and a total of 1:06 ish? with time for crying and rolling around on the ground of course.

At least I got to race. Gen didn't even make it off the fire road before her derailer snapped in 2 places...so she had to walk back to the start without any bike riding at all:(

Today I feel like I survived a run in with a truck. TENDER to say the very least. Neck, shoulders, chest, and a few aching bruised bones...not much upper body activity this week.

BUT THE GOOD NEWS IS I can run again! My sprained ankle is nearly healed! Woohoo!

Onward and upward I say!
SS

ELM News

HAPPY FRIDAY!
I am soooo looking forward to this weekend! We are heading to Victoria for a mighty family celebration with 4 birthdays to clink glasses to! I am looking forward to many walks in the park, along the beach and into town from my sisters house. Yippppeeee!

ELM NEWS:
FYI We have switched to an 'opt in' newsletter system so you will need to take a quick moment to sign up on the ELM website. Don't miss out on our fantastic, informative and fun monthly E-News updates! Just go to www.elmhealth.com and add your name and email to the list on the right hand side of the page. And voila! You will receive an 'opt in' email and your first monthly update at the end of the month!

We have also added a new WHATS NEW WITH ELM? section on the ELM Website where you can find media stories, fitness & nutrition articles and archives of the ELM newsletter. Check back frequently as we are building up these resources for you on a weekly basis!

Cheers and have a fantabulous weekend filled with friends and family, wherever you may be...

Sarah.

Good Things...

Happy Wednesday!

I have been struggling to post photos on this blog for days now...random error messages are interfering! And so, I think the photos are finally working! And a blog about FOOD really does not taste the same without photos...

GOOD FOOD.

Last week I went crazy in the kitchen one afternoon and made a few of my favorite nutrient dense foods...

Sarah Bars: (like Lara Bars...but homemade:). These are the perfect travel snack, breakfast on the go, afternoon fuel, biking bar. Just nuts, dried fruit and your favorite flavors. I made the Apple Pie Bars loaded with dried apple, lemon and cinnamon. Mmmm. You can find this recipe in my cookbook: NRG. Cut into bars and store in the freezer for a quick and delicious boost when you need it most!

NRG BALLS. The best. Period. Well...Dodge Balls out at Tarbells in Cumberland are pretty darn good too... I played with this recipe for ages until I came up with a nice mix of soft, crunchy, chewy and sweet. This batch has cranberries, white chocolate and dried apricots along with the usual base of nuts, oats, pb etc. YUMMY. Roll, freeze, pop one in your mouth when you need it!

THAI RICE PUDDING. Not the type you remember from your childhood either. Whenever I have left over rice I jump at the chance to make rice pudding- it is the perfect breakfast or pre-workout fuel combining whole grain rice, with proteins (nuts and egg) and dried fruit. This batch was made with Red Thai Rice, Cocounut milk, raisins and walnuts. I added some Garam Masala spice mix to make it that much more exotic (Indias version of our apple pie spices). YUM.

GOOD TIMES!

I shared my NRG balls with my newest group of clients...ELM WOMEN PERU 2010 crew! We had our first official meeting this past Saturday including an introductory hike, training program review and Gear Talk at Valhalla Pure in Courtenay. The trip training is officially underway and in 6 months these 12 ladies will be heading to Peru for an amazing trek to Machu Picchu. So exciting!

ROCKING OUT

Progress is coming with the ankle/achilles issue! Sunday I could only walk to 15 minutes...but by Monday I could ROCK 4minutes to 1minute four times. I ran a total of 4 minutes! And the good news, things have loosened up even more since that ROCK. Today I am going to give it another go with the ROCK and see where I am at. Hopefully I will be back to running by the end of the week! In the mean time...ride on...

WEEKEND IN VIC!

We are heading to Vic this weekend for B-day festivities, family visits, spring greetings and coffee walks through the park. I am going to ride the first Island Cup XC Mountain bike race in the series too. It is at the Hartland dump trails on Sunday... Should be interesting to say the least! This will be my 3rd bike race ever and I am looking forward to getting my arse kicked. FUN to go into the unknown...

Happy Trails!

Sarah.

Thinking Happy Thoughts

Happy Sunday!

I am sporting my new outfit from Lotuswear- and my new favorite pants! They are crops but you can't tell cause I am a shorty:)

After my little ankle incident last Saturday I have been thinking happy thoughts all week.

No running...

No walking...

No lower body strength training...

But on the up side I have done loads of biking! 6 days on my bike this week (if you count commuting and coaching from the bike:). My bum is trained up for longer hours in the saddle now...

Tried to run a few steps today...managed about 50 before I decided it was a very bad idea. What started as an ankle sprain has evolved into an achilles strain now that the swelling has gone down.

I see myself riding my bike again this week...

Thinking happy thoughts,

Sarah.

Take Care of Your Feet

Happy...Wednesday!

Last week was full of mud and puddles. Even though we lost our sunshine and bluesky, the week was full of smiles and great adventures. It was a great week except for everything below my knees!

After an easy 2hour trail run last Monday I noticed the start of plantar fasciitis in both of my feet- especially the right. Whenever an injury comes on that suddenly my first thought goes to the date of my shoe purchase. Conveniently I had jiffy markered the date right onto the size label on the tongue of my shoes (I know I might as well jiffy Left and Right onto my hands while I am at it). Aha...time for new shoes. Even though I have 3 pairs on the go at any given time (one for distance trail, one for technical/race trail, and one for the road), they still wear out faster than I think.

RICE

Then on Saturday John and Liz and I met at the Lake for our highest climb yet. The first thing I noticed when I was tightening up my laces...was I was wearing my lawnmower shoes. You know the ones. When your runners are toast and you hold onto them for working in the garden and walking the dog because they just fit soooo well and are all broken in and you don't want to chuck them.

I ran anyways. My shoes were, um, floppy, to say the least.

After they dragged me up to the top of Jake the Snake from the lake (3500feet?) we celebrated in the snow of Forbidden Plateau ski hill (at the old lodge) before beginning our descent. We were flying!

At the top of 2 Sheiks I sprained my ankle. Pretty badly. I had to run back to the car downhill for 40 minutes.

Then I had to lead a 2.5hour mountain hike that afternoon. Oooops.

RICE

And so, I have a sprained ankle, shinsplints (from running downhill in the lawnmower shoes) and still some nagging fasciitis (from the old trail runners). Not a great week to be my feet.

Acupuncture today!
Traumeel everyday!
No running since last Saturday...
Come on baby...

Onto all the other wonderful things about last week!

Our Members Event at Coastal Trek Lodge was a blast! We were 15 happy hikers! Normally this is a snowshoeing event...but there is nearly zero snow at Forbidden this year. So, I had the pleasure of sharing some of my favorite running and biking trails with the gang.

We went back to the scene of the crime (ankle sprain) and I was thrilled to share these special spots with our members...cascading waterfall...glacial fed pools...raging creeks...log crossings...steep descents...leading back to steep ascents...snowy ridges...dense forest paths...



Man did I get thirsty after all that hiking!

And then it was back to the lodge at Coastal Trek for about 5 hours of relaxing, stretching, hot tub and steaming, massages, fireside sipping and of course a fabulous dinner with friends!

Thank you for a wonderful annual Members Event! Looking forward to the next one already!!

Sunday I rode my bike with my rat friends. The ankle was pretty good on the bike- better than walking anyways! These rats have been busy beavers in the Cumberland trails all winter. I finally had the pleasure of riding one of their latest construction projects...on their new trail: Thirsty Beaver. First time I have riden 15 - 20 feet off the deck...over a waterfall nonetheless! OK the bridge was about 3 feet wide!!

Stay tuned for the completion of this new trail...it is going to be the one to run and ride this summer!

The sun is shining! I need to go!

SS

A scandal of minuscule proportions

Another fantastic piece of journalism...thank you Mr. MacGregor. You said it all.

A scandal of minuscule proportions#macgregor%20a%20scandal%20minuscule%20proportions#macgregor%20a%20scandal%20minuscule%20proportions#macgregor%20a%20scandal%20minuscule%20proportions

SS

Goodbye Vancouver

Goodbye Vancouver from Simon Whitfields blog...
Read this one...you will enjoy it:)

Time to close up the hide-a-bed in the living room and come back down to earth. That was an amazing 17 days...thank you Canada!!!

SS

A Channel Interview Online

Happy Friday!

I finally got my hands on a digital copy of my A-Channel interview from the start of the year. Check it out! Thank you once again to those who voted for me as the Top Personal Trainer with Get out There Magazines 2009 competition!

Cheers,

Sarah.

More bloggin to come...

SS

SOLO SOHIGH

What a wonderful week of sunshine and dirt!!

Last Sunday I began a recovery week in my own training and so I chose to do most of my riding and running on my own - to check my speed and avoid tempation:)

It also happened to be the most amazing sunshiney and warm February week I can remember. It has been like spring out there and I can't get enough:) I have been on a sunshine HIGH all week!

Warm sunshine meant I could peel back the thermal layers and shed my gloves and toque for a week. Although I am not going to be fooled by mother nature, the spring temps have been a wonderful reminder of what is yet to come in the next few months...


SOLO walks with my sweet brown dog Yuki...

SOHIGH : spoiled ourselves with an evening at the Kingfisher spa last Friday...I got the extra large spa robe and slippers some how...

SOLO Last Sunday I did a short 90minute XC on my own in the afternoon sunshine in place of my rat ride.

SOLO Weds night I had to say goodbye to the indoor trainer and ride my bike in the trails of Cumberland. NO WAY could I pass up a ride in the sunshine afterwork...in February! The days are finally long enough for me to get an after work ride in if I can sneak away early...

Look at this amazing sunset view of the Valley, the Straight, and the Coastal range...2010 festivities in the distance...

SOHIGH I had the special treat of riding with one of the Valleys cutest downhillers on Friday afternoon...Kelly Rollof! Those who know Kelly know that she can RIP it up faster than most of the guys-even 7 weeks after having her second child. She is an ex downhill racer and I was lucky enough to get some coaching from this dirtygirl:) Thank you Kelly for changing my reality on the steeps! You made my day, my week and my year so far- in just one ride!

SOHIGH Our newest ELM Membership Sponsor is a 'perfect fit'. Lotuswear has arrived in the Valley and their gear is beautiful yet perfectly functional for us westcoasters.

Lee, owner of the new Lotuswear store on Fitzgerald (by Greenwood pies) asked me to try out some of her clothes and I gratefully accepted the challenge today!

By Saturday I had zero clean running tights left in my drawer. And although it was nearly 10 degrees today I wasn't quite brave enough to put on the shorts.

So, I figured what a great time to try out my new Lotuswear crops! Although they are not designed for running (relaxed fit, loose pockets, flared legs) I have worn my Lulus as a last resort in the past so I decided to do a comparison run.

They were awesome! The fabric is so soft, and the wide flat waist/hip band kept them up the entire time...even though they don't have a drawstring. So...10/10 these are my new favorite relaxin and chillin out pants for sure. They are perfect for Yoga, stretching and core as I found out during my last SCORE class as well.

I was so excited about my new pants that I dove from the sky...

Pascale & Jack- thank you for a wonderful run in the sunshine today!!

Tomorrow it is back to the training plan and time to push to the next level. Can't wait!

Cheers and have a wonderful sunshiney weekend.

GO CANADA GO!

SS

I Feel It All

I Feel It All

A light run in my back 40.
Spring springing up all green and pretty along the trail.
Iron & Wine and Feist in my earbuds.
Seriously. How can you go wrong?

Go take a listen...crank it up and see if you can resist a little toe tapping...
I Feel It All by Feist on YouTube


Yesterday was the start of my 'recovery' week and I am ready for it. Heavy legs are not happy legs. Sleepy eyes are not mine. Time to regenerate. Time to find myself hiding under this little wee blanket of fog. Come out come out wherever you are...

Yesterday was Alex's day. I have never been so proud. Go CANADA go.

Excuse me... I must go back for another dose of CTV...need my Olympic fix.
SS

ELM Womens 10K Clinic Starts Thursday!

TODAY is the last day to pre-register for the 2010 ELM Women 10K Clinic that begins this Thursday!

Over 20 women have already signed up and this years clinic promises to be another FUN, INSPIRING and CHALLENGING program that will get our ladies ready for the Victoria Times Colonist 10K race on April 25th.

The energy and power of this group is sure to inspire you to reach a new level with your running fitness! Not to mention the motivation that a girls weekend to Victoria (and shopping) can bring to your game:) Space is still available so why not come on out and join us? You will emerge from this clinic faster, stronger and greeted by the warm sunshiney days of spring...

Go to the ELM website for complete details on what, when, where...and you already know why!

Happy Trails,
Sarah.

Thoughts of spring

OK this is totally off topic...

But I just downloaded Picasa to my PC and it has some crazy cool features that I am playing with! With the click of a mouse I made this collage of some of my flower pics...just trying to figure out the programs and voila! Within like 15 seconds I had this lovely taste of spring!















Not only does it have some fun photo features...but it is a super cool photo viewing platform. Download it and check it out ... there are so many ways to view your pics that it can get crazy. But this seems to be the best so far...

Happy snapping,
SS

More of Boomers Pics

We had a great day riding and running with Boomer a couple of weeks ago. Now that the InFocus article is out I can show you some of his pics from the day.



Pascale was my 'model' and endured the photo shoot with Boomer and I - what a good sport wearing her ELM colours and playing along!

The river trail...classic.

One of these shots might just make the cover of my new book: Fit & Free. I am in the final stages of production- cover design, editing and formating the inside. There sure has been a tonne to learn about this whole book writing thing! I should write a book on writing a book...

It is all good and has been a wonderful learning experience. Stay tuned for the official release date!

Today is one of the wettest days of the year (by my unofficial look out the window). It is absolutely pouring down pissed off cats and dogs out there.

Thursday was a wash out at Need for Speed- as everyone stayed inside in leu of leaning into the wind and rain for 1.5hours of speedwork and I opted to do my intervals on the indoor trainer...

Friday my riding buddy had to cancel so I opted for the bike trainer...

Saturday...we slogged it out in the wind and rain above the dam but enjoyed a mixed route of ups and downs, rivers and big puddles. Tried to keep our feet wet...stupid humans...they always get wet in the end:)

Rain rain rain...

I see double digits in the forecast for next week...come on baby...

Splish splash...it feels great to run through puddles!

SS

In Focus Magazine Article

Have you checked out the latest issue of In Focus Magazine? Grab your copy or view it online and check out the article on ELM written by our very own Arran Kerrigan, ELM Learn to Run Clinic instructor!!

Already into our 9th year at ELM...that's just crazy...in a very good way:)

Happy Trails,

Sarah.

Another week in paradise...

How sweet it is to be living in the Comox Valley...


Sunrise on Comox Lake last Sunday...went for a short rip on my own before my Rat friends arrived at the Comox Lake Dam...



Top of Branch 21...first time we have ridden up there in February...normally we have to wait until the snow melts in April!



Rat Riders...a motley crew...

Friday riding Twisted Sister with Pascale...2hours and plenty of fun later...we arrived at our cars completely covered head to toe in mud:)

Faithful companion...Jaque...the french lab...

And...for something completely different...

Me, walking a pair of fiesty Alpacas on Forbidden Plateau Road!

I was driving home from teaching a local group of kids: The Young Naturalists, an orienteering workshop at Nymph Falls Park when I spotted these cute kritters on the side of the road.

Their owner, John, was taking them for a walk and offered to let me walk them. He told me they could out run a bear. And his last words were, if they try to bolt just pull real hard on the ropes...

Stopped by Extreme Runners after walking my Alpacas...to pick up our latest clinic gear order and say HI to the gang!

Home for a snack and a sauna...

CHOCOLATE RECOVERY PUDDING from the NRG cookbook. I got this recipe from Brendan Braziers first book...all vegan, raw recipes.

Have you tried this one yet?? Pear, banana, tofu, cocoa...SO yummy and such a great way to refuel after a hard workout!

That's it that's all! Time to do some research for my trip to South America this fall!

Have a great Sunday!

Sarah.

Another Great Saturday Run...

Last weekend, while pushing through snow and burning quads at the YETI snowshoe race, I was thanking Liz for dragging me up Red Rotor and other fab mountain routes over the past couple of months...

Yesterday I was cursing her every step of the way.

JUST KIDDING!

You know I love this stuff:) But my legs were tired from a good hard week of 'playing', Z3 intervals and back to back solid training days. And so, our run was not about PRing to the top...instead it was about working on mental strength, mantra's, form, and external focus/distraction techniques. Eventually....after around 1.5hours...we made it to the top...3900 feet. And when I finally got there...Liz was doing push ups and had been waiting for me for 5 minutes. Cow. I mean- Mountain Goat.

The beauty of mountain running is all summits mean that you have to come back down and that is where my need for speed is quenched and my legs get to unleash their true potential. LOVE the downhill...and fair is fair I get to make Liz work on the way back down.

There is always time for photos on any mountain run and this Saturday was no different...enjoy!

Our route c/o Liz's Garmin...cool angle!


The top of Red Rotor at the log jam...



The view from 2 Sheiks...

The old Cabin where Cabin Fever meets up with XC...

Queen of the castle!

She drives a car to match her hill climbing speed...

More pics to come...

YETI snowshoe race and the rest...

YEAH TEAM ELM!

The first race of 2010 had my sucking wind and crying to the skies above ... as the YETI always seems to do! Good times, good quad burn and great bruises were had at this years Yeti snowshoe race up at Mt. Washington. Snowshoe running is awkward and difficult at the best of times, doing it for 10K is well, just like that but longer.

Although there was no seperate category for women only teams...we were the first women only team across the line so we are all winners in our mind!

Audrey grabbed 1st place in her category and Gail snagged 3rd in hers meaning they each took home a YETI brewski...but I have so saty that all of us were in need of a beer by the end!

For complete results go to the YETI site...




Moments before the 10k grueler began Audrey and I are all smiles...




LOOK! The Chinese Biathlon Team!!


Audrey bringing it on home...

YETI Atlas running shoes...

What happens to some heels when you run in these little torture traps...poor Lo!

Post Race Smiles...Lo is hiding the pain well...

Audrey and her 1st place beer!

Yeah!

Cheers to next (gasp) year...