Holy Crap

The title of this blog works for 2 posts...1 about a fave cereal of mine and 2 how I am feeling about my 'Plan X' race this weekend...

Let's start with HOLY CRAP the cereal...


I first saw this cool local product on the Dragons Den CBC show- where a couple living on the Sunshine Coast struck it bigtime on the show and blew their little farmers market business into the bigtime food industry.

I wanted to support the locals so I picked up a bag at Quality Foods in Comox this spring. I LOVE it! It is not really a cereal but more of a 'topping/supplement' for your regular morning bowl. It contains 2 important foods: Chia seeds and Hemp Hearts. These are organic and hold benefits that you don't find in your usual granola mix. Chia and Hemp hearts are both high in vegetarian protein AND Essential Fatty Acids- specifically Omega 3s. Chia also soaks up liquid and makes a gelatenous coating which seems to keep you feeling full longer.

I add 1-2 tbs to my morning bowl of yogurt and/or granola every day.

Now onto the other use of HOLY CRAP as in:

HOLY CRAP What have I gotten myself into?


I spent last week pouring over ultra sites and blogs searching for a replacement event to burn off my pent up energy after the Fat Dog 100 was cancelled. On a whim I contacted the RD of the Canadian Death Race to beg and plead and see if I could wiggle my way into this sold out event.

Be careful what you wish for.

The Fat Dog and CDR race directors worked out a tranfer of registration for FD soloists and voila...I am signed up for a 125km foot race in Grande Cache Alberta next weekend. 80k...125k...meh!

Oh Merde.

I hope my mum doesn't read this blogpost.

My flights are booked, my campsite is reserved and my (insane) girlfriend Jen & I will be heading from Kamloops to GC this Friday on a ridiculous road trip to the Death Race. I am over the top lucky to have a friend as nutz as me to jump on board and support me on my Death March:)

Check it out online and you should be able to track us as we move (slowly) through the mountains of Alberta...race starts 8am Saturday and we have 24 hours to complete 125kms...

Getting excited!
SS

Now what?

Hmmm...

In late winter I picked a new goal for 2011...set my sights on a 'big run' this summer and got to work training.

In the spring I strained my calf badly and spent weeks recovering and rehabing from a series of irritating injuries (and spent hundreds of dollars on physio, massage and acupuncture in the process:). I got better and got back to work better late than never.

I ran in the rain. I ran in the snow. I ran after biking. I ran before running. I forced myself to run alone in the woods and overcame some solo fears out of necessity (not everyone is keen to run for 8 hours on a Saturday morning).

I skipped Friday night bevies and Saturday morning sleep ins. I even spent half a day running during a stagette weekend- how dedicated is that?!

I bought a fancy new nightlight. I filled the freezer with homemade energy balls and bars and loaded up on race food for the big event this weekend.

Yesterday I found out that my race, the Fat Dog 100, was cancelled due to snow conditions and I will not be heading to Manning Park to run my first 80k in the alpine afterall. Funny thing is this mega dump of snow that made so many people smile from ear to ear this winter is not bringing on a smile for racers this summer LOL!

It has been a great spring/summer running journey for sure.

But...it's kinda anti-climactic dontchathink?

So, now what? I have energy to burn so we will have to see where my feet will take me...perhaps into reality to catch up on life, home, love, work...

Or perhaps...

Week in pics

Happy Monday!

Another fun filled week has flown right by and once again I find myself back at my computer on a lovely, grey, Monday morning. Here is my week in pics!

Last Sunday, I had the pleasure of teaching my summer Orienteering 101 & 201 courses down at Nymph Falls Park, Courtenay. Another keen crew of students soaked up the ins and outs of map reading, navigation and race orienteering. All of my students in this class are MOMAR Cumberland bound and I know that they will have a huge advantage in the orienteering sections after fine tuning their nav skills! Good times!

And if you want to have a go at the fun sport of Orienteering check out this event::
Victoria Orienteering Event:: Comox, BC:: Saturday, July 23rd...more info...



I managed to squeeze in a mega strawberry picking session down at Ashberry farms last week- haven't had much time to do my annual pick this year! The berries are so good, so juicy and completely drug free:) I like to support this small, family run, local farm - this year especially, our berry farmers are suffering so get down and pick a pail before they are closed for the season!

These berries need to be processed the same day- so it was a double batch of home made strawberry jam that night!

Adventure Running 2::3 kicked off last week and we have been exploring the awesome trails of Cumberland once again. We are sooooo lucky to have such passionate and dedicated trail builders in this town who spend countless hours, days and years building and maintaining our huge trail network. THANK YOU to the builders!

Above the waterfall on lower Thirsty Beaver...

I wonder why they named this trail Thirsty Beaver? There are WAY more pics on the ELM Facebook page so head on over there to check out the awesome trails, bridges and running shots!


Our Womens Hiking Clinic also kicked off last week and we have been enjoying cool summer weather for our evening hikes. The wild flowers are unbelievable right now and this is an upside to the rain for sure:)

Up Up Up above the Comox Lake Dam for a great view of the Lake and the cabins across the way in Cumberland

Our Sunrise Bootcamp crew is working hard AND having fun this summer as usual! Sure you get push ups for cheating, whining and being late...but you get to play with your recruits and always have time for a laugh too:) Here they are last week, playing 'circle tag' to get fired up for their workout.

This past weekend we went to the Okanagan for a whirlwind trip...Friday to Kelowna for a family visit...Saturday in Kamloops for a fantastic back yard wedding...back to Kelowna that night...then back to the island on Sunday! 3 days and 23 hours of travel time... I have never done that trip over a regular weekend! But it was well worth it as I got to join my good friends Jen & Corey for a very special 'back yard garden party' wedding along with all of our close friends from Rapattack. So fun!

I am in taper mode for a big event this weekend...which might now be cancelled due to crazy snow! Stand by...

SS

Smoked Salmon Quinoa Quiche

OK I can't resist posting another weekday recipe for ya! I have been googling smoked salmon recipes for new ideas and came across this one that I had to try...very different quiche indeed!

Another Fun Squamish Weekend

Hola Amigos!
This month is flying by as I have so many fun things planned and so little time to do them all! By the end of July I will have been out of town 4 weekends in a row from Victoria to Squamish to Kamloops and beyond...

This past weekend I was back in my second home, Squamish, for a guest ride in the BCBike Race. My buddy Michelle won a guest pass with her racing partner Shawn at the Burnaby MOMAR- but unfortunately for him, he was not able to attend...so I got to go along in his place!

It was a great chance to check out this popular 7-day, staged mountain bike race and I had a super fun weekend visiting with friends and playing with Michelle in the trails. Here is my weekend in pics...

Guest Riders with race numbers ready to rock! BIG THANK YOU to the organizers for allowing 50 odd 'guest riders' on the course in Squamish...and a huge thank you to all the friendly volunteers!

The travelling BCBR caravan was insane- huge blow up arches, multiple trailers, bike mechanics, first aiders, chiropractors, campground, staff, and between 400-500 racers...travelling from Cumberland, through 7 communities and finishing in Whistler.

Pre -ride bike tune ups...

BCBR camp...

Hmmmm...I can't say I have ever seen coffee made this way...

At the start line on Day 6 Squamish! Rain let up after a monsoon night and the sun came out for the day. We were on the 'Challenge' course which is where are the guest riders were placed for the day. This meant we were completing about 30k rather than the regular course of 50ishk.

It was a beautiful course that hit up all my favorite trails in Squamish!! Half Nelson, Farside, Tsuga Tsuga (sp?) and of course my all time favourite The Powerhouse Plunge (LOL!).

The day went off without a hitch and the team was well oiled by Day 6- as were the racers! I saw some seriously bruised legs and scabbing over wounds on those dirty birds!

The only thing I didn't love was the way they merged the 2 courses together multiple times- so the Epic riders had to pass us Challenge riders during (what should have been) fun technical sections. No Bueno. We ended up spending half of our race looking over our shoulders and the other half jumping off the trail to yield to epic riders. That would have beyond frustrating for me after 7 days...cause you couldn't have a good ride with all the stopping and starting. Some of the Challenge riders were frustrated but others didn't seem to mind- they were there for the journey, not to try and race/ride the course their own pace- they were happy to pull over and cheer on the fasties.





After the ride, I went up the Chief (can't get enough of that view!)...then ran back down and met Michelle for a second trip up to the top. After that it was off to the BCBR beer gardens for a great finish to the day!





The next morning I woke up and headed back to the Chief for one more round... This time it was much quieter on the way up (recommend a morning trip if you ever go- and avoid the weekends!)...so I got to enjoy the trek much more. I went back up to the first peak for that great view...then continued hiking up to the second peak which called to me in the distance... another great hike!



Peak 1...again!





View from Peak 2 down to Peak 1! Even better view!



After the final Chief trip I met up with my buddies down at the Squamish Saturday market- YUM! Loads of great local products, foods, and crafts. I grabbed a coffee and my lunch then hit the road to take the boat home!



Great weekend, great friends, good times!

Ocean Sky

Ocean Sky from Alex Cherney on Vimeo.

Wow. This reminds me of where we really are...

Play this on the biggest screen you can, turn off the lights and get ready to be wowed...

Holy Lole

Happy Wednesday!
I have another gear review for you...

If you have seen me at all since late winter, then you have seen me wearing my teal Lole zippy...cause I have been living in it. I recently discovered this awesome Canadian clothing line at Lotuswear (ELM Sponsor) in Courtenay. They started carrying this womens active-wear line recently and now the store is filled with vibrant colours and funky styles. Learn more about this inspiring Montreal based company here...

Recently, I was invited to join the 'Lole & Friends' program as a Canadian fitness pro/lifestyle athlete and I am stoked to be affiliated with this fresh, fun company!

On to the review...

I wear this 'Essential' long sleeve zippy as a light layer on spring days, summer mornings... It is a light weight, nylon-elastane blend that feels super soft on the skin and helps to regulate temps via layering. I wear it while training clients, before/after my workouts and after work hours I have been living in it too. Nice long sleeves and long body so it doesn't ride up and feels cozy on a cool day. Not too hot, not too cold... Love it- what can I say?

I also picked up a pair of Lole 'Circuit' bottoms and have been living in these too. Same blend but a slightly heavier material, these are the perfect long short for cool-warm days when you are moving and shaking (frisbee or spontaneous yoga anyone?). They come just above the knee, have nice deep pockets and feel so soft on the skin. The wide, flat waist band keeps them secure on my hips without digging in. Flat seams and printed tags make these a super comfy fit. I have been living in these too! At work, after work AND in spring I was wearing these over my bike shorts on my mountain bike. They were excellent for biking on cooler days because they gave my legs some extra coverage but also were breathable. Another bonus: the nice close fit at the rear meant my shorts didn't get caught on my seat on the ride. I hate that about most of my baggy biking shorts! So, yes, another rave recommendation for these shorts!

Check out http://www.lolewomen.com/ca/en/ or go down to Lotuswear, Ryan Road, to see this awesome Canadian owned line. You might just find your new fave outfit...

Cheers and Happy Trails,
Sarah.

Juan de Fuca Solo 'Run'

Good times on the Juan de Fuca trail yesterday!
I have been itching to fit in a day on the JDF trail since my first fast pack in 2009. That time I enjoyed a fun day with a couple of buddies, Shawn and Michelle, exploring, making memories, taking photos and taking in the scenery. This year I couldn't seem to convince any buddies to join me on the trek so I faced my fears and went solo. It turned out to be a fabulous day- I had a great long run on one of the most beautiful west coast trails imaginable. 47kms (and 2000m elevation gain then loss) of single track, mud, roots, ladders, bridges, beaches, rivers, mud...did I mention mud?

Tacos de Pescado

The first time I had a fish taco I fell hard.

Smoked Salmon & Avocado Sushi with Ginger Mango Salsa

Oh Baby! Sushi is one of my fave meals and we have it on our menu at least every other week for sure. So fresh, so tasty and oh-so-good-for-you!

Thai Smoked Salmon Chowder

On Saturday, Brad came home with a BIG smile and a couple of BIG salmon from the sea:) Within minutes he had them prepped and ready to be frozen fresh or soaked in a sweet/salty bring for the smoker. First thing Sunday morning we loaded 20 pounds of fat fillets of white spring salmon into the 'Little Chief'. By supper time we were noshing on the tastiest smoked salmon you can imagine...

Smoked salmon is intense. We eat quite a bit of it (lucky for us) and so I am always looking for new ways to prepare it- wouldn't want to get sick of it now would we!

With the grey skies looming I was in the mood for chowder on Monday night, so I put together some of my favorite flavours to create a not-so-traditional salmon chowder.

Thai Smoked Salmon Chowder

(makes...a lot)

1tbs veg oil

1 onion diced

5 garlic cloves minced

2 tbs minced ginger

1 stick lemon grass- chopped into 2 inch pieces

2 carrots diced

1.5 cups new local baby potatoes diced

1 can coconut milk

6 cups vegetable stock

1-2 cups frozen corn

1.5 cups mushrooms diced

1.5-2 cups chopped smoked salmon

1 tsp sambal olek (hot sauce)

juice of 1 lime

1/2 cup each chopped cilantro & green onions

Saute onion, garlic, ginger, lemongrass in oil. Add all other ingredients up to stock. Simmer until spuds are just cooked. Add corn, mushrooms and salmon until cooked through. Remove from heat and add remaining ingredients- add more to taste.

Top with fresh cilantro and chives.

We have these crazy scapes looping around the tops of our garlic in the veg garden. So, I steamed up a few and popped them in the chowder bowls.

This chowder is great served with rice and a green salad as well. Mmmmmmmm...
Enjoy!

Burger Night

On the weekends I usually make 1 or 2 super big batch recipe's so that I can load up my freezer and make my life way easier when days are long and we are busy. So, this weekend I put 1 pizza in the freezer along with about 7 burritos before busting out a new big-batch veggie burger recipe to add to the kit.

Salmon & Avocado Burgers with Wasabi Mayo

I have just discovered the BEST SALMON BURGER EVER. Thank you Chatelaine:)

Roasted Potato Pizza

Last Thursday my buddy Arran mentioned the idea of sending her my weeky meal plan / recipes cause she was running out of ideas and needed some inspiration. Well...that got me thinking...maybe some of you are in need of a little menu planning inspiration.

Testing Testing...1...2...Plan B!

Hola!
This past weekend I got a second chance to complete the Squamish Test of Metal. This 67km epic mountain bike race has been running for at least 15 years and the 1000 spots sell out in about 20 minutes every year.

After learning that the Kusam Klimb had been cancelled early last week, I decided to make use of my TOM entry that I registered for back on January 1st. Not trained and not mentally prepared for the Test, but thinking it would be the best way to keep me off of my feet and out of trouble while my foot continued to heal, on Thursday I made the call to head to Squamish for the race.

Talk about switching gears mentally! Run run run...BIKE! And so, I lubed up my chain, checked my tire pressure and loaded up my bike on Friday to sail over to Squamish.

I got a bonus visit in with my buddies Allie and Darcy in Squamish and Darc was also racing for the first time in the Test. We had a fun visit and it was SO awesome to see my bud complete his first Test and his first EVER race of any kind! Darcy rocked it and I know he will be back for more...

Race morning we woke up to a steady spring rain and by 9am the deck was a pool of splashing raindrops. Nice. No shortage of mud on the trails today.

We made a quick visit to the local bikeshop for some extra fuel (always looking for the margarita flavor of Cliffe Shot Blocks which sell out everywhere and have 3 times the salt) and last minute items. Some local knowledge gave us a great idea to pick up a super light weight mud fender for the bottom tube to keep the mud-in-the-mouth-beaver-fever-issue to a minimum. Ended up being the best secret weapon ever! Thanks local guy!

The rain stopped just as we were getting warmed up and that is always a nice mental bonus:) I learned alot last year in my first Test and this year I was WAY more relaxed and less freaked out about the whole racing with 900+ other people thing.

In the mass start I moved up a bit to the back of the 3:45 to get in with racers who were of a similar climbing ability and avoid having to pass a hundred people on the uphills. I also learned to squeeze into the side of the chute rather than leave my bike right in the middle of the chaos and have to climb over and under metal and people to get to my bike.

My goal was to use the race to cross-train and get a good long workout in while giving my foot some time to rest. Same as last year, I planned to keep my heart rate in check, keep the intensity moderate and avoid any cramping, bonking or crashes. It worked out and I felt great the whole time.

Up Up Up for the first 15 minutes the climb was great and I was in a better position heading into the single track. Still the same rush hour traffic type of scene in the trails as last year but everyone was super mellow and calm about being tire to tire and waited patiently in their spots in the line. I was WAY more relaxed about being in a big pack/race line this year and I was able to just play and enjoy the ride this time.

Many unlucky racers lined the first bumpy section of trail and I saw at least 20 dudes fixing their flats and mechanicals in the first 20 minutes. Why oh why do you big boys run such light weight tires/tubes?

Cliffe and Rob's corners were a highlight on the first leg and I couldn't help but let out a few whoohooos on the way down. Best idea for a trail: series of swooping turns and banked corners that go for a mile under the power lines. Thanks to Cliffe and Rob who ever you are!

Out of the single track and onto the road for a haul up past the university, through the feed zone then to the base of 9 mile hill.

Passed and got passed by a few racers on this section, loaded up on eload to keep hydrated and avoid cramping. Went in to my 'bento box' / 'bike purse' for my anti-cramp Cliffe Blocks only to find that both packs (4 servings) had escaped and bounced right out of a little opening in the box!! Noooooo! All I had left was 1 gel and 1 homemade 'sarahbar' (eat more flavor:).

Luckily my friend Allie was waiting in the feedzone and she had another 'sarahbar' for me as well as a swap for my empty water bottle. That would be enough to get me up 9 mile hill and back to the feedzone in about 1.25 hours.

9 mile hill...just a long, boring, gravel road climb. Would have loved to have my tunes for that hill this year. Instead I chatted with other racers while climbing past them, pushed my pedals around and around and endured the painful sounds of an iPod listening-but can't hear myself singing-racer who was nearby on the hill and belting out Tom Jones. Lot's of motivation to keep the pace up and keep picking off the boys one by one...

As I cruised along I was thinking it was good to be a girl or at least have a good leg strength : to body weight ratio for these big climbs...

I also remember thinking: 'where are all the other girls at?". I had only seen 1 woman and I was 2.5hours into the race. Crazy.

At the top of the road we got into an old quad track for some MORE climbing but this time it was a bit more interesting/technical so the time flew by. Before I knew it I was at the top after climbing for just under 1 hour. Exact same time as last year to this point on the course 2:45!

I am a climber not a descender and my fun was over when the hill changed directions. Time to hold on for the ride as I rattled and banged my way down the Ring Creek Rip. Not my favorite part of the race but at least I could hang on and rip it -I just let my bike go and it found its way to the bottom of that mess. It is an old logging road, rutted out like a river bed and filled with mini-boulders of all shapes and sizes. I took note of the first aid crew strategically placed on this section of trail and tried to put them out of my mind.

More sad racers with broken bike bits bordered this trail and I was thankful for being a girl again at this point...light body weight also has an advantage when placed on tires and tubes and bike bits...

Shaken from the vibrations that all 4 inches of my huge front suspension passed onto my body I pedaled my way to the infamous Powerhouse Plunge trail. My nemesis. This trail is a gnarly mess of sharp rocks at random angles, tight switchbacks and mini-drops that require speed, agility, balls and finesse to stay on top of the chaos and get any flow. I, sadly do not have any of these things going downhill.

And so, the dejavu began as I hopped on and off my bike to allow more skilled riders to pass. Sometimes I just ran the trail with my bike until riders came up behind me. It was faster to run than to get on and off every few seconds actually. I have heard of some riders that just get off and run their bikes down the entire trail to the end. If I don't get back to Squamish to ride that trail in a non-race environment then I might just try that strategy next race:)

I was inspired by the girls and kids (the 12 year old passed me on this section again) who rocked this trail and passed me by...

That trail is tough on the ego for sure- it is really only about 15 minutes of trail but it is the most demoralizing for me! Time to pull up my socks and get back to work on the final 30 minutes of the race. I popped out in the feedzone at the same time as last year 3:30 and grabbed one more energy bar for the final leg along with some salty pretzels and guzzled another bottle of eload.

Back into the single track I was suprised to find myself in another rush hour line up on the final leg of the race and I was stuck behind hard working but quickly burning out racers. These racers were slooooowing down and dragging me down with them when I wanted to rip it up! I was feeling amazing and had a tonne of energy left as I had been taking it easy during the race. Many had passed me on the downhill and now I had to figure out how to get by them in the Farside/Crumpet woods. A couple of uphill sections tossed the tired racers off their bikes and I was able to sneak by and pop out on the road a bit further ahead.

I had way too much energy left and stood up on the pedals to make a full on sprint to the finish - completely obnoxious but having a great time I passed a few more racers including a few girls before coming into the finish chute...only to get the same finish time as last year! Within a minute...how is that even possible over 67kms and one year?

4hours and 5 minutes and 4th place in my category was a bonus - If only I hadn't just had my birthday I would have snagged 1st place in my age category!

I reached my goal of feeling good, taking it easy and finishing in one cramp-free piece. I didn't feel my foot at all and I felt like I could have completed the race again at the finish. The same finish time as last year? Not bad, considering I didn't train for this race! My longest ride was about 2hours with my buddies about 4-6 weeks ago so I will take it!

Good times. If you want to step up your riding I definitely recommend that you try and enter this race for 2012. Very well organized, amazing volunteers and community support that you will not see anywhere else! The locals cheer you on and make you feel like you can do anything! Thank you Squamish!

I finally took off the arch support tape job that my physio put on me last Monday and I am cautiously optomistic that I will be able to ramp up my running mileage again this weekend...until that happens, stay tuned for more deets on my races for July...

Ride on,
Sarah.

Join Team ELM : Relay for Life this Weekend!

Relay For Life 2011 Comox Valley
June 24-25, 7pm to 7am
Vanier Track

HELLO FRIENDS OF ELM!

The annual Relay for Life is taking place this coming weekend and we are looking for participants to join our Team and help us support this worthy cause! We only need a few hours of your time to make this weekends Relay a success: a minimum of 1 hour on the track this coming weekend and a few moments to collect donations from your family or friends this week. Can you join Team ELM?

This event could change your life! Join with thousands who have decided to fight back at an event that celebrates cancer survivors and honours loved ones who haven’t survived. There will be laughter and fun, joy and sorrow but mostly, conviction that cancer can be kicked out of our lives and communities — if we act together.

The money raised will be invested in cancer research to save lives; deliver trusted information and caring support to people living with cancer and cancer prevention initiatives.


Team ELM page: http://www.relaybc.ca/comoxvalley/teamelm

There is a Join Our Team link just under the welcome note. If you cannot join our team, we would be grateful if you could take a moment to make a small donation online. Please help us support the Canadian Cancer Society and the many thousands of Canadians who will need our help this year.


What is Relay for Life all about? The Canadian Cancer Society has produced this video about Relay:

http://www.youtube.com/watch?v=j0sCnsKv9Fw


Thanks for the support! Please contact Nicole or myself if you have any questions or if you can join Team ELM!


Nicole, Team ELM Captain msnicolewarrington@gmail.com

Sarah Seads elmhealth@shaw.ca

Karma Kontest & Comox Klimb

READ ON FOR CONTEST GIVE-AWAY DETAILS BELOW!!!

Karma...what you do comes back to you...hmmmm....

It has been a crazy couple of weeks of highs and lows for me with a cranky body that is getting back at me for not giving it the rest it deserves...72 hours didn't quite cut it lol...

After stressing about whether or not to run Kusam this weekend and pulling out all the stops to try and super-heal my bod or bow out something crazy happened...

Kusam Klimb was cancelled due to avalanche risks and a nasty set of cornice overhangs looming along the route. Smart call but sad times for all of the racers and for the town itself. Mother nature spoiled the skiiers this year but record breaking snow isn't good for summer hiking routes...so...Kusam will have to wait until 2012...

Up down up down...up...Test of Metal...hmmm...

Back on January first I got caught up in the Test of Metal online registration frenzie and ended up snagging a spot in the Squamish bike race (sold out in 22mins). But then later in the winter I decided to focus on running with a new goal in the back of my mind for late July...more on that later...and an ELM Kusam Klimb roadtrip was born! But, alas it was never meant to be...

So....for me...I am going to rest my foot from running for another weekend and do some cross-training in Squamish at the Test! Should be more than painful and I KNOW my bum is going to be very sore as i have not exactly been training for this much time on my seat...

So...for ELM Kusam Klimbers...You have worked so hard and mentally prepared yourself for the Grusam Kusam this spring!! You must try out those legs...

I have mapped out a great Comox Klimb alternative to the Kusam for you to tackle this weekend...it will get you the same distance or a bit more. Although nothing compares to the vertical you get on the Klimb it is a close second with many beautiful views. I am going to give out the map tonight at Adventure Running... Cumberland 5:30pm...Klimb at your OWN RISK...

Let me know if you want to know the route I have in mind...

NOW...ARE YOU FEELING LUCKY??

Thanks to Karma and Lee at Lotuswear I am giving away a FREE Karma zippy! This hot technical zip up is super soft, super warm and super comfy. The colour will knock your socks off and inspire you to run, jump and climb higher! Womens size medium only!

WANT TO TRY AND WIN IT??

Here is what you have to do...

READ the details about Karma below...READ the skill testing questions at the end of this blog and EMAIL ELM with your answers and Karma in the subject line. Got it? Here goes....

KARMA - Karma is a Canadian owned company that manufactures its apparel in Vancouver. Karma gives its customer the inspiration to move and feel great about life. The cothing makes it easy to feel healthy and confident in any yoga practice or activity a person may choose.

Inspired by both traditional and modern yoga culture, Karma has been at the forefront of fashionable activewear design for over a decade. Using only the finest performance knit, their special blend of nylon and Spandex gently wicks moisture away while artfully adjusting to the size and unique body shape of the woman wearing it. Ensuring the best fit and comfort it's customers have ever experienced.

The Karma line features clean lines, subtle logos and hidden features along with a uniquely flattering fit in a variety of styles that are appropriate for all ages and body types. In addition to our popular performance knit and cotton blends, we have also added chitosante (crabshell based) and bamboo fabrics to their collection.

KARMA KONTEST QUESTIONS:

Which ELM Sponsor carries Karma clothing in Courtenay?

Where is Karma clothing made?

Email ELM with your answers today! elmhealth@shaw.ca

Good luck!

Sarah.

Magic: Stages of Healing

72 hours of magic to be exact.

The body is an amazing machine and the re-construction that occurs in the 72 hours following and injury are phenomenal. Here is your athletic therapy lesson for the day...

Avocado crazy

Do you ever think about what food you would choose if you could only eat one thing for the rest of your life?

My sister Dani, always says 'tomatoes!' without a doubt in her voice. For me it is always a toss up between avocados and mangos...I could live on a deserted island with either and be happy as can be. But there had better be a lime tree...

Right now both avocados and mangos are perfectly ripe for the picking at nearly every grocery store. Sure, they don't fit into my 100 mile diet- I know I know - but I eat as much locally as I can to balance out my tropical food addiction. The other option is way worse- flying to Mexico or Nica for my fix would create a pretty big footprint:).

Forgive me for my weakness and perhaps you will even join me...here are my fave avocado snacks right now:

MOMAR Burnaby Race Report

Team ELM takes an early CP at our pre-race dinner...one step ahead! Congrats to ELMers Vicky, Lynn, Kathy, Jenn, Chris and theCourtenay crew on an awesome race!