Wednesday, December 31, 2008
Monday, December 29, 2008
I am thoroughly enjoying this beautiful winter wonderland! We made it back to the Valley on Sunday after enjoying a great week visiting friends and family in Victoria. Check out my silly sister and I as we whiz down Beacon 'Hill' on a crazy carpet ... on a sheet of ice ... weeeee!'
"Poco a Poco" aka 'Bit by bit' en Espanol
ELM has had a real holiday but it is back to work today for me! I have missed my clients and it is great to reconnect after the time away, take stock of where they currently are and set the bar higher for the coming year. My clients all know the importance of goal setting (or at least why I think it is important!!) and setting new goals this January will be nothing new to them. Every few months or after a set of goals is realized we work on looking ahead and dangle a new carrot to chase. Not only do goals motivate us to continue putting one foot in front of the other, they challenge us to knock down self imposed limitations and blast through our own glass ceilings. Onward and upward folks!
Take some time this week to reflect on your own dreams and goals for the coming year. Dream big. Then start small. Break your goals down into action steps that will inspire you to continue moving in the right direction. Once you build some momentum your inertia will carry you to places you never dreamed. Believe me. I see it happen every day.
What are my goals for 2009? I have started to do some thinkin'...
Here are my race goals SO FAR in order:
1. Beat my time UP Mt. Kusam (sub 1hr 59 minutes).
2. Complete an expedition adventure race - tentatively Full Moon in June.
3. Kill my race times in both MOMARs.
4. Race in at least 1 XC or Marathon Mountain bike race.
The list will only grow...perhaps you have some suggestions for me???
I set goals for life, work and play cause that is just how I work. I am a list ticking, goal setting, type a (note little 'a') kinda gal. I continue to set big goals for ELM and I am super duper excited for you to be a part of them!
Stay tuned for ELM's new brand, new programs and new projects on 2009!
Cheers to bigger and better adventures in 2009!
Monday, December 22, 2008
Hurray! Our luggage just arrived after 3 long days with my only mini toothbrush and flipflops:) I have been enjoying long snowy walks through Beacon Hill Park, along Dallas road and into town (borrowed my Uncles size 12 boots and 70s ski jacket:). Walking is about all the fitness I have been able to achieve without my pack full of clothes. But tomorrow I hope to get a run or spin in- I wish I had x-country ski's down here!!
Sunday, December 21, 2008
Thursday, December 11, 2008
It is part of my mission to motivate and inspire you every day. But really, everyday I am inspired by YOU. Here is a letter from an ELM volunteer run leader after this weekends Jingle Bell Run...
I just wanted to drop you a line and let you know that three of our newly graduated Learn to Run ladies were at the Jingle Bell Run. They are clearly embracing their new life as a runner.
Maria and Maureen our novice runners did very well for themselves but I wanted to let you know that Danielle did so well. Her pace is really good and we did 10:1 (10:2 a couple of times) and she finished in about 56 minutes. She did such a great job and I am so proud. Kind of an emotional moment for her but now she is really spurred on to get ready for the 10K clinic in February.
What a great day for a run in the woods and we have the mud on ourselves to prove it.
I am off to Victoria tomorrow morning and then by plane, car and finally cruiseship I will make my way to Mexico for a few days of fun in the sun. Sorry...but you will need to survive without the ELM blog for 1 week...but I am sure my post cruise tales will more than make up for the break:) Search up some other blogs in your area of interest this week...you just never know what you might find...
Wednesday, December 10, 2008
Your biggest challenge isn't someone else. It's the ache in your lungs and
the burning in your legs, and the voice inside you that yells, "CAN'T", but you don't listen. You just push harder. And then you hear the voice
whisper, "can." And you discover that the person you though you were is no match for the one you really are. - Unknown
Sunday, December 7, 2008
On Saturday I spent half an hour running on a treadmill attached to a snorkel hose and headgear while being tortured by exercise physiologists who were taking blood from my fingertip every 3 minutes. Peak Training came from Vancouver with their mobile lab.
This was awesome actually. I have not done a VO2 lab test in about 10 years (since University) and I have never done a Lactate test for running (only cycle ergometer). V.Cool indeed. I have done VO2max tests on the treadmill and in the field while digging fire gaurd and running hose in firefighting simulating tests (all while hooked up to the snorkel, hose and wearing an O2 tank on my back:). I am an exercise phys nut and LOVE pouring over the results, spotting correlations and creating training plans with all the data. Sometimes I wish I could go back to Uni just to play in the lab:)
Anyways it was a good test and I think I was quite near my max. Funny, it wasn't my lungs or breathing that made me quit but rather my leg speed. I just didn't think I would be able to keep up the speed at the next level without falling off the back of the treadmill! SO weird to voluntarily quit! Never in my training or racing does quit enter my mind until the finish line. I am constantly pacing myself to sustain various effort levels or durations. Constantly finding the balance that will allow me to keep going. Quitting does not exist in my world. Unless of course there is an injury or illness that I am taking care of. So, to be required to pull the pin and decide when you have had enough was a very novel experience...
I kind of wish that I had known what speed someone else had done so I could have a number to try and beat. Give me a bar and I will do everything I can to raise it. But I was the last to be tested and there was no one else around. Just me and my mind. I played quite a few mental strategies/games during the test and all with instant results. I realize the direct control our thoughts have over our sense of fatigue and yesterdays test was no exception! Positive self talk is an amazing tool that you have to start training with if you aren't already. I believe that individuals who can talk themselves out of pain and fatigue are much more successful in pushing towards their genetic training limits. If you want to improve you have to train your thoughts as well as your body. Food for thought!
So the results are very cool and include: VO2Max, Lactate predicted HeartRate Zones as well as fuel usage at each intensity. This is the gold standard that all other field tests are compared against and it was a great opportunity to participate in this mobile lab. Now I must crunch numbers and incorporate all of this awesome data into my own personal plan as well as my clients training programs. Good fun!
Friday/Saturday were rest days for me this week as I will supposed to avoid intense activity for 2 days leading up to the test. Today, however, I was back on the bike and LOVING this beautiful sunny December day! Great ride in Cumby: 2andaJuice, BuggeredPig, up the road to BearBuns, OffBroadway, ShortandCurly, Soggy Biscuit, Matts and Spaace Nugget. Great ride and my bike took me down some new steep sections! Hurray!
One more week till I am cruisin...
Saturday, December 6, 2008
I couln't sleep in this morning and have been puttering around the house since 6am so I thought I would do a quick post and say hello to those other earlybirds!
Last night Lene from Extreme Runners and I from ELM hosted our annual joint Customer Appreciation Night at Lene's store. It was so fun! I had a great time chatting with ELM participants and it was refreshing to see everyone in street clothes- no ponytales or running tights! We had around 80? people attend the open house and it was just great to have some time to visit with everyone outside of our usual training time. And there was some serious shopping going on too! Great deals were available and everyone took advantage of the opportunity to shop for healthy fitness gear and programs whilst snacking on appies and sipping lovely wine.
I made 2 versions of my famous energy balls and they were snatched up pretty quick...read on for the recipe!
The party was a great way to kick off the holiday season. The christmas lights and tree were put up...presents were wrapped...the Christmas Hamper was overflowing with generous donations...the band was playing most excellent tunes in the background...and the true indicator of the holidays?? Baileys and Hot Chocolate were in the house! mmmmm.
Thank you to all of you who came down for a visit and made a donation to our hampers! They are full to the brim and it really is an amazing feeling to be a part of such generosity- thank you! The WINNERS of the hamper draw prizes are....drum roll....
FREE Pair of Shoes from Extreme Runners...Scott Sutherland!!! Congrats!
FREE 10 class punch card from ELM...Maureen Houlihan!!! Congrats!
Give either of us a shout to pick up your prize:)
Finally a HUGE thank you to my fearless leaders for helping out last night at the party! We had the cutest bartenders ever and Kathy was a superstar at the registration table...thank you!
TODAY: I am doing something interesting...
Peak Performance is bringing their mobile testing lab over from Vancouver and I will be participating in a personal assessment of my VO2Max and Lactate Threshold during a running treadmill test. I haven't had the opportunity to do this lab test since leaving University (many moons ago now) and I am looking forwar to it! Stay tuned to the blog for all the gorey details manana...
Have a great weekend and read on for the newest NrG balls recipe:
1/2cup wheat germ,
1/4cup sesame seed,
1cup shredded coconut,
1/2 cup sunflower seeds,
1/3 cup raisins or cranberries
1/2 cup natural peanut butter,
1/4 cup honey,
Mix altogether, Roll into balls and dip 1/2 into melted chocolate if desired.
**My favorites substitute the sunflower seeds for white chocolate and almonds!*
Thursday, December 4, 2008
Wednesday, December 3, 2008
The long wait is finally over...hundreds of Perseverance Trail Run pics are now posted online! Follow the link below to view them. A HUGE thank you to Aimee and Kirstin for volunteering as community race photographers! You did a wonderful job!
There has never been, nor will there ever be, a life free from
problems. It is not the presence of problems but how we tackle them that
determines the quality of our lives.
Have a wonderful Wednesday!
Monday, December 1, 2008
Eagleshead. Post a comment if you know where this landmark is!
Ahhhhhh the weekend. I had a great time playing this weekend! I love that my training falls often under the header 'playing'. The weather was warm, foggy and a bit wet...the trails were slippery, greasy and full of gumboot mud...my riding buddies were joyous and full of good spirits. And on one ride my thermos was full of hotchocolate and baileys! Woah- breaking all the rules!
Here is what I was up to:
12:45pm. Pissing rain and windy. ALMOST bailed but Lene pulled me out of my moment of insanity and we rode on. Starting from Stotan falls we bike an old-turned-new trail right along the Puntledge rivers edge...Twisted Sister! Gnarly, rooty, muddy and pure greasy technical fun! We even rode through a dead fish on the trail- gross! We ended up playing and exploring new trails (to us) for about 1.5hours before having to get home and get back to work. Wet, worked and invigorated we had a great ride!
10:30am-1:30pm. Pissing rain but warm. Brad and I took off for the Comox Lake Dam to work on a 'special project'. Armed with a GPS, flagging tape, jiffy marker and a thermos full of warm your belly goodness we began our mission. Some of you may know about the mission that I have taken on this fall but some of you may not: Establish permanent kilometre markers along the Puntledge River trail network - with the dream of marking the entire 18kish loop from the Dam to Duncan Bay Main road and back. BCHydro and the Regional District have been fantastic and they have come on board with enthusiasm to support the project. So on Saturday we began the task of GPSing the kms along the river trail. We made it to Twister along the river trail and enjoyed the scenery along the way at Nymph Falls. We decided to pack away the GPS and marking gear and just RIDE the bike trails all the way back. We will complete the remainder of the route in the coming weeks with the goal of completing the project before the end of this winter! Here are some shots...
Our faithful companions...Brads super oldschool Cove hardtail(right) with those old fashioned caliper brakes and my super new tech Giant Reign...and guess who kicks my but repeatedly?
Nymph Falls fish ladder...and me enjoying a sip from the thermos:)
Beautiful fogscape at Nymph Falls....
Saturday 7:45pm-?. Went to the Waverly to see Dehli2Dublin perform! They were awesome! And the big news is I actually stayed up late enough to see them! I have wanted to hear this band for a while now but I have never been able to stay awake long enough:) Anyways, we had a great time and the house was rockin with electric fiddles and sitars. The band pumps out a fast tribal beat that combines Celtic and Bangrah (sp?) beats...super high energy! Check them out:
Sunday: 9:30am-12noon. Weekly Rat Ride. We made our way up Forbidden plateau road from Nymph Falls Park and deeked into the bush on a new connector trail that cut off a bit of the climb up to B21. Then it was all downhill on a brand new XC trail that was just amazing. It took us through dense dark forest, open rock bluffs and through forest tunnels that were once logging roads. V. fun. And we actually ran into the infamous 'Hughe' and his dog who have been working tirelessly for months and probably years on these fantastic new XC trails. It was nice to have a chance to say thank you to the man who has put in so many hours of work to create so many wonderful kms of trail! Thank you!
We spit out on the Plundge to our suprise and made our way home via Bears Bait. GOOD TIMES!
Looking forward to the week! I would LOVE to hear your adventures too! Where have YOU been playing in the woods??
Sunday, November 30, 2008
Saturday, November 29, 2008
Friday, November 28, 2008
Jingle Bell Run:December 7th.
Fun for the family and runners/walkers at all levels. The Jingle Bell Run is sponsored by the CVRR and entry is $5 plus one non-perishable item for the local food bank. All cash and food go directly to the food bank.As usual, it is a poker run, with participants getting a playing card at 5 different locations. Make the best hand with someone else and win a prize.Coffee, hot chocolate, lots of draw prizes, warm beverages, and holiday atmosphere. Bring along your bells to ring through the trails. Lots of fun.
Start Time: 11 AM for the 7k, 11:15 am for the 3k.
Place: Seal Bay park (Bates Road Entrance)
Registration: Day of race 10:15 - 10:45 AM
Entry; $5 and a nonperishable donation for the Food Bank
**ALL PROCEEDS AND FOOD GO DIRECTLY TO THE COMOX VALLEY FOOD BANK!**
For More Information Contact: Frank Graham 250-334-7721
Sprint the Spit! 10K Run & 5K walk
What: 4th annual "Sprint to the Spit"
When: November 29th, 2008 - 10K run, 5K walk
Where: Start/Finish on Beaufort Ave by the Comox Valley Lions Club. 10:00 a.m.
YETI Snowshoe race! Saturday, January 17th on Mt Washingtonwww.theyeti.ca
Click here to register.
Mount Washington is located 25 km west of the Comox Valley, 50 km south of Campbell River and 100 km north of Nanaimo, on Vancouver Island.The Nanaimo Ferry terminals are serviced from Horseshoe Bay and Tsawwassen on the Lower Mainland. Call BC Ferries for schedules at 1-888-223-3779 or visit http://www.bcferries.com/. To view a map click here.
Check-in & Race Day Registration:
8:00 - 9:30am at the Raven Lodge
5km and 10km
Cat track, single track, powder sections, hiking trails and some hills.
Have a wonderful weekend:)
Thursday, November 27, 2008
Wednesday, November 26, 2008
1/4 c butter
1/2 c sugar
1/2 c brown sugar
grated zest of 1 orange
1 large egg
3 tbs orange juice
1 tsp vanilla
1 1/2 cups flour (try a mix of whole wheat and white)
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup fresh or frozen (unthawed) cranberries
1/2 cup white chocolate chunks or chips
Beat butter, sugar, orange, egg, orange juice, vanilla.
Mix dry ingredients other than last 2.
Add wet to dry until almost combined then add cranberries and white chocolate untill just blended.
Drop spoonfuls on non-stick surface...Bake 10-12 minutes until barely golden. Enjoy!
Tuesday, November 25, 2008
Sunday, November 23, 2008
The future belongs to those who believe in the beauty of their dreams. - Eleanor RooseveltCan you believe it? Already...7 years since I started ELM in 2001! Back then I dreamed about starting a company that allowed me to share my knowledge of fitness & health with individuals who were ready to reach for their own personal dreams. I wanted to provide that launching pad for those who wanted to reach for the stars. I wanted to motivate and inspire and ignite the spark that would light a fire big enough to burn a house down. I wanted to help you reach your dreams. And in allowing me to do so over the past 7 years I have reached my own dream. And you have motivated and inspired me every day of every year along the way- thank you! To all those who have inspired...been inspired...motivated and been motivated...and shared many fitness adventures over the past 7 years with ELM...THANK YOU!
This slideshow is dedicated to you!
Today was another great day. I only managed to accomplish 3 things:
1. Amazing Sunday Ride in Cumberland
3. Afternoon visit with friends
That's right...I didn't work...I didn't clean up after the Leader Party last night...I didn't do chores or get anything ticked off of my 'house project' list. A great day!
I was a weeee bit tired this morning after celebrating until after midnight with my wonderful leaders at the annual ELM staff partay. This year we had a fun games night at my home with a charity auction to raise $ for our adopted Christmas Hamper family. Everyone brought things from their home that they were happy to donate (read: regift ... dump run stuff ... etc) and cash to bid in the auction. 2 hours and plenty of good hard laughs later we raised over $240 for our family!!! A huge thank you to all of my wonderful leaders and their partners for coming out and supporting the cause at this years celebration. We had a great night:)
I put together a fun slideshow with music to celebrate ELM's 7 year anniversary and we got to relive some wonderful fitness adventures. I will post the video on Youtube asap and let you know when you can view it. Check back later and it should be up tonight or tomorrow.
Today's ride was great. I was late and the gang had already taken off up the road in Cumberland so I had my work cut out for me to try and catch them. I guessed that they were going all the way to the top and managed to catch them while they were taking a breather at the summit in the sunshine. What a day. What a view. What a great place we get to call home! Here is what we rode today for those of you who know the trails and want to try the route:
Up the road towards the summit...down the new Bucket of Blood (it has been rebuilt and has a slalom course with lots of table tops and little kickers:)...down Bear Buns (they connect)...across Sykes bridge...down Teapot...back up Steamdonkey...back up and over the bridge...down Broadway to the Perseverance bridge on the main logging road...down Spankers...home via Tied Knot (super fun with lots of snakes and ladders). 2 hours of fun!
I am going to be posting the January schedule this week so stay tuned for details on this Winters Fitness Adventures!
Have a wonderful week!
Friday, November 21, 2008
CHRISTMAS HAMPER WISHLIST
Canned Salmon or Tuna
Jam or Honey
Toilettries: toothpaste, handsoap, shampoo etc...
Paper Products: napkins, toilet paper, paper towels...
Min $40 for perishables
Homebaking is a really nice touch:)
Gifts for the children. Please mark with age and gender of child
Couple with 1 male roommate and 3 boys: 12, 15, 17 years. (#36)
Couple with 1 by: 11 years. (#191)
Thank you for joining us in Sharing the Christmas Spirit!
Thursday, November 20, 2008
Sunday, November 16, 2008
I went for a great ride with Lene on Saturday out in Cumberland. We hit all the classic lower XC trails and then added a little climb up across Sykes bridge and over to the Allan Lake trails for a fantastic 'hammer' ride. On the homestretch while grinding through Spanker I hit a tree with my arm and realized that I was no longer wearing my arm pads...I had taken them off near the start of the ride to take off my jacket and left them on the trail! Ahhhhrrrr. So we rode up the road and hoped that they would still be there...no such luck. Cursing myself, cursing the dirty thief and praying that perhaps a kind soul had actually picked them up and turned them in to the bike shop we rode out via the oh-so classic Broncos Perseverance.
We jumped into the van and were just leaving the parking lot when I spied a walker with 2 huskies and an odd leash set up... He had my arm pads wrapped around his dog leash between the 2 dogs! I JUMPED out of the van squeeling with joy and gave the dogs big pats to thank them (and the man) for bringing out my armour. Thank you hiker man! You racked up some serious karma credit that day:) I hope someone did something nice for you too:) Yippee ... lucky me!
On Sunday, today, (after a LATE Saturday night reminiscing with friends Cathy and Pete about our visit to Nicaragua last year **see footnote: rum**) I met up with my Rat buddies at Nymph for a fantastic 3.5 hour fall ride: Up Forbidden...down 2 Sheiks...Cabin Fever...Dirty Jane...back up Plunge...down Johns Trail...Cable Hill...Cliffe Ave...then through the mess of lower XC trails and home via the Bears Bait...phew! It was SUPER warm ... crazy for mid November! I had my new winter booties and winter gloves and was way overdressed (so nice ). I had a great ride for some reason...riding quite a few 'firsts' down steeps...over big logs and across skinny's. I think it is my new 'magic boots'. Well, I look like freakin Peter Pan when I wear them so there you go!
This afternoon I got to work on my Christmas baking and filled the house with the smell of chocolate gingerbread- all natural goodness! I am going on a family vacation on December 13th (think the Griswold's Mexican Christmas Cruise Vacation) so I need to get a head start...only 3 more baking weekends! Those who know me know that I love to bake and share homemade goodies with natural, fresh ingredients. I am a firm believer in Moderation...not deprivation... so go on...!
I am stoked for more riding this week (I would ride everyday if I could) and have started thinking about adding some bike races to my 2009 calendar as a way to challenge and push my riding. We shall see...this week I plan to plan my 2009 calendar...and I would love to do something new...stay tuned!
Friday, November 14, 2008
Have a great weekend!
Wednesday, November 12, 2008
Bicep Curls on the ball...
And, at last, it is stretch time...
After Kim wrapped up Pre-Natal Fitness, it was time for her to do the 'Injury Prevention Chat' for our Womens Learn to Run group. Rae Walsh and her participants had the opportunity to check out the physio clinic and ask Kim their injury prevention/treatment questions. After the chat, Rae and leader Alma led the crew through a great Comox run!
Learn to Run participants ready to rock!
Have a great week!
Tuesday, November 11, 2008
Wednesday, November 5, 2008
Change is a word that frightens some and excites others. The more frequently we experience change the less anxiety we seem to have about it.
Change causes a stress response in the human body- be it good or bad.
Change can be a great thing. Change takes us to a new reality and with that our human experience expands and we grow...and grow...and grow...
You can only learn so much in one place. The more
that you wait...the more time that you waste. - From a song on my
I grew up in a life full of change. I moved more than 20 times before I graduated from high school and making new school friends every few months was fine by me- it was my reality. Change is nothing new to me and I have always found it exciting and one of life's great adventures.
But as I get older I find that change comes less often in life...and the less we experience it the less we are comfortable with it and open to it. I see now that change is actually an important part of life- one that ensures our continued growth through successes and failures alike.
Change. Try something new. Step out of the 'box'. Get out of your 'comfort zone'. Whatever you call it...do it.
You might be scared of failure..you probably have a fear of the unknown. But you will laugh about those fears one day...once you have overcome them and reached a new plateau...climbed a new peak...crossed a new valley...or...??? Step out. Cause man...you just never know.
Thanks for listening to my deep thoughts for the day. I don't really know where that came from but what the hell!
Happy Sunny November 5th day!
Wednesday, October 29, 2008
I just got back from a fantastic run and I am bubbling over with inspiration and motivation. I have not run on my own in a very long while and it was a great opportunity to let my mind wander and weave with new ideas. I ran the base chip trail loop (approximately 3km) as a 3 part time trial session. During each loop a threw in a set of Pull Ups and Dips on the pre set workout stations. After 3 loops of progressively faster paces I was energized and full of workout ideas for my upcoming Need for Speed clinic!
Even though it means the end of evening trail running I am really looking forward to kicking off this annual clinic next Thursday, November 6th. I am looking forward to challenging running workouts that build speed and power. I am looking forward to hills, intervals and a good lung burn. Mostly I am looking forward to pushing my participants into new territory and watching their running fitness improve over the winter. There is nothing better than the whole body feeling of satisfaction that comes after a good hard workout!
I have lot's of ideas for running workouts that will keep things fun, interesting and motivating this winter. If you can run for 1 hour you are ready for this program. I hope you will join me!
FMI on the ELM Need for Speed program go to: http://www.elmhealth.com/running_clinics.html
or just email me:) firstname.lastname@example.org
Hope you are having a great week!
Tuesday, October 28, 2008
Have some good photos of the event? I would love to see them and publish them for the other racers to see! Please send them my way:)
Monday, October 27, 2008
Top results on the 3k XC course were:
1KENT GILROY14:45 M 13-15
2PHILIPE GRAVIL17:54 M 16+
3CALEB BURGQUIST17:58 M 10-12
1KRISTINA HOSKIN17.55 F 16+
2LAURA WAYATT18:04 F 16+
3MARY ANN ROLFE 20.34 F 16+
Top overall results in the 10k mountain run:
1CHRIS BARTH 55:05 M 20-39
2JAMES POWSEY 58:07 M 40-59
3STEVE SPIERS 58:13 M 40-59
1MARGUERITE MASON WOOD 1:05:10 F 40-59
2BEV PEAVOY 1:05:29 F 20-39
3LISA LUDWIG 1:05 35 F 20-39