Thursday, July 31, 2008
Yesterday I loaded my bike in the car with plans to ride with my Weds eve crew in Cumberland after work. Well...my forearm would have none of that. By 3:30, even the tensor bandage and IBP couldn't hide the fact that I have tendinitis in my wrist extensors on the right hand. Although I was rip roaring ready to go and my bike was looking up at me anxiously I had to accept reality and bite the bullet. When I tried to write at a meeting just before the planned ride and found I couldn't write my name as well as a 4 year old- it was an easy call. So...I shouldn't spend too much more time typing so I can last the day today...
But wanted to blog that I came home and went out for a FANTASTIC run in my back trails...sun came out...ran my viewpoint trail...did a hard time trial in pure anaerobic threshold land...and my legs felt sooooo good:) The best part were the tunes that kept me pushing that hard pace and didn't let me skip a beat so to speak: DJ Champion...check it out on Limewire or Itunes!
Gotta go find my wrist gaurds to splint this arm...
Tuesday, July 29, 2008
"*Please note that for the Shawnigan MOMAR, the Orienteering Stage has time penalties for missed CPs (20minutes per CP) and does not factor into the total CP count."
I noticed that I had been ranked below teams who were slower (7 teams to be exact) but who collected all the O-course CPs. So...I emailed Bryan (race director) to point out the discrepency. He was hit out of left field and had not realized his mistake- stating he would correct the rankings and update the results. But... he has decided not to make the changes after all - remembering that he had not outlined this detail in the pre-race briefing. Hmmm.
All I will say is I am... um...disappointed but what can you do? I have heard many stories of misunderstanding and miscommunication between race organizers and racers in the past and I suppose this is one more variable in the crazy world of adventure racing. There are so many things that are out of your control that sometimes you just have to let them go...
The good news is I hold the 1st place solo female title...so it really isn't a big deal but...7 places!
Anyways..that is my final gripe...and it is really the ONLY complaint I have ever had about a MOMAR race in the 6 (or 7?) years that I have been racing in these excellent events. I guess Bryan is human afterall.
Monday, July 28, 2008
And...2 things have been revealed...
1. I managed to snake 1st place in the solo female category! Even after all my drama on the O-course.
2. It appears that we were penalized in ranking for missed CPs on the O-course. I was not aware of this change in the rules and unfortunately skipped a CP as part of my strategy-with the hopes of it improving my placing...not dropping places!
Argh c'est la vie. Welcome to the wild world of Adventure Racing...where nothing is as it seems!
Check out the results and pics:
Gotta go ice this arm...this 2 finger typing is killing me!
Sunday, July 27, 2008
- Found a horseshoe and packed it out:)
- Didn't cramp!! First time for everything!
- Had a fantastic rip on my bike- super fun long flowy single track XC trails had me grinning the whole way.
- No mechanicals-other than my beener and nipple- more to come on that!
- Had enough food (lucky I packed extra cause I was out there way longer than planned)
- Met lots of great people on the course! Strange encounters occur on the race course -very unlike everyday life- instant conversations ignite at checkpoints and helpful tips are exchanged with complete strangers who are united with a common goal of reaching the finish. Hello to my new race course friends! Whoever and wherever you are...see you next time!
- Ran out of water 2 hours before I finished. Dizzy with thirst.
- Messed up my right forearm -on the kayak- which I cannot use today as it is flared up and screaming to the touch. This race report is my final suffering then I must rest and ice it...
- Royally *&^%^@ up on my 2nd CP on the orienteering course and completely blew my race with one crucial mistake.
Thursday, July 24, 2008
Monday ride 40minutes easy XC
Tuesday paddle 45minutes steady up river (saw a beaver swimming under my kayak in the slough!)
Weds bike 1.5hours easy XC
Thurs ARun 1hour (I hope!)
Friday tomorrow nothing but rest.
From the MOMAR website...
Saturday, July 26th, 2008
REGULAR COURSE - 9:00am SHORT COURSE - 10:30am (note new time)
Shawnigan Lake, BC, Canada, Vancouver Island (30 minutes north of Victoria). Click here to view a Google map.
Distance & Course Description
REGULAR COURSE:Distance: ~50kmEstimated Completing Time: 4-8 hours Disciplines: Mountain Biking, Kayaking, Trail Running, Orienteering/Navigation, Water Challenges, Coasteering, Bushwacking, and other great Mystery Challenges...
Time to GETERDONE.
Full report on Sunday or Monday!
Tuesday, July 22, 2008
Sarah’s ‘Open House’ Chewy Flax Lemon Granola Bars
350 degrees--9" pan parchment & greased
2 cups 7-grain cereal or oats
½ cup raisins
½ cup apricots chopped
½ cup almonds
¼ cup flax seeds
¼ cup poppy seeds
1 1/4 cup whole wheat flour (or whole grain rice flour)
2 tsp cinnamon
1 tsp baking soda
½ tea salt
½ cup vegetable oil
1/4 cup brown sugar *optional
1 cup apple sauce
1 tsp vanilla
1 tbs lemon rind
1. Mix all dry ingredients together.
2. Mix all wet together.
3. Combine dry and wet thoroughly
Press into prepared pan.
Bake 18-20 minutes
Cool completely and cut into squares.
½ C chocolate chips or carob
½ C dried fruit (cranberries, raisins, etc)
½ C oatmeal
½ C peanut butter or other nut butter
½ C nuts and seeds
1tbs honey or maple syrup
Mix all ingredients together and lightly pulse in a food processor then roll into balls. Roll in wheat germ or drizzle with melted chocolate. Store in the freeze until ready to eat.
Sarahs (You will never buy granola again) Granola
350 degree oven- parchment or foil lined cookie sheet
4 cups large flake rolled oats
3/4 cup wheat germ
3/4 cup flax meal ground
1 1/2 cups nuts and seeds (slivered almonds, pecans, walnuts, pumpkin seeds, sesame seeds)
1/4 cup veg oil
1/4 cup honey
1/2 cup fruit juice or water
1 tbsp cinnamon
1 cup dried fruit (raisins, apricots)
Toss the oats, grains, nuts and seeds together. Heat the oil, honey, juice and cinnamon and pour over the oat mix. Mix and spread on baking sheets. Bake 10 minutes then stir and check every 5 minutes until you like the colour- watch it like a hawk so you don't burn your oats. Let cool then stir in dried fruit.
Kristas Morning Muselix
2 cups oats
juice of 2 lemons
2 granny smith (or whatever you like) apples
2 cups non-fat plain yogurt
1/3 or 1/2 a cup of honey (to the level of sweetness you like)
1/2 cup of various dried fruit (apricots, cranberries, etc)fresh fruit on top
1/3 cup roasted hazelnuts (20 minutes at 300 F will roast them)
The night before:mix together the oats, the lemon juice and 1/2 c of water
In the morning grate the apples (with skin) and add them as wel as dried fruit.
Sprinkle some fresh fruit and the hazel nuts on top and enjoy.
Stay tuned for the ELM cookbook!
Good Morning and Happy Tuesday!
Sunday, July 20, 2008
I am looking forward to the race weekend- spending Friday in Vic then hanging with my family at my Dads place in Crofton on Saturday after the race. BBQ and flip flop weekend...oh and the race of course! AR's are hard work but they are such an excellent way to spend a good chunk of your day that they don't seem like work at all. I am looking forward to the challenge of the orienteering section also- I just love a good scavenger hunt! Should be a fun day!
Racers in the 2007 Shawnigan race- swimming the quarry section with all sorts of personal floats.
So, my last week of training (before this weeks 'taper') included:
Monday- XC Bike 80minutes ... Resistance T.
Weds- 1:45hr Mt Bike with big CLIMB up Cumberland then the downhill course- (cupcake, bakers dozen, DHC, spanker, mats trail, space nugget) ...Resistance T.
Thurs - Hill repeats at NE Woods with Adventure Running class...70 minutes...outdoor YOGA with my Yoga-Fit class and Sharon Daly...so good:)
Friday- Bike 90 mins XC Cumberland MOMAR course...so fun!...Kayak 60 minutes trying out race boats at Comox Valley Kayaks. Trying to decide between a couple boats...paddling them back to back allowed me to see the difference between them. Also, been using a friend, Jacks' carbon wingblade paddle which is super light and pulls a tonne of water.
Saturday- Bike 90 minutes XC
Sunday- Bike 90minutes XC then run 5km trail while leading my Half Marathon clinic!
Phew...time to make dinner...and fuel up!
What a beautiful week and relaxing weekend!
Sunday, July 13, 2008
ELM participants had a great time at Nymph this weekend playing with map and compass and venturing into the bush with new found skills. This is one of my favorite workshops to teach and I am happy to pass on such important, yet simple skills to those who are interested. You go in the trails? You should know how to navigate through them safely! I would be happy to run another course this summer/fall if there is enough interest so please let me know if you want to try it out!
Quick recap from this week where I left off...after a 2 day forced break in my training due to a stiff neck and a shifted vertebrae
Thurs...great Adventure Run at the Dam checking out 'Easy Rider'...
Fri...great trail run in Nymph Falls Park setting out course markers for orienteering...
Sat...great class :: Orienteering 101 & 201 at Nymph Falls Park...
Sun...great Endurance Run at Seal Bay Park followed by a MTBike down 2 Sheiks, Cabin Fever and Dirty Jane...
= Good times!
Thursday, July 10, 2008
This Tuesday at 5:30pm we kicked off our annual Womens Only Summer Hiking series at Seal Bay Park. This is one of my favorite ELM programs and I truely enjoy the change of pace that comes with hiking- it is a completely different perspective!
Leader Nicole along with participants Maureen, Mary and Sally overlooking the 'Swamp' at Seal Bay Park.
This summer we will be exploring some of my favorite trail networks in and around the Comox Valley including Comox Lake Dam, Cumberland and Trent River. Hikers are given 2 options each week and can choose from an introductory hike or a more advanced training hike.
Posing with a giant Cedar stump that tells tales of this forests past.
Not registered? No problem! You can drop in on us anytime this summer! Just check out the schedule for a list of our locations each week http://www.elmhealth.com/MONTHLYCALENDARWINTER2008.html .
Lynn...still smiling during her crunches!
Tom and Maureen...smile right on cue during torso rotations.
Tom...working his agility.
Sunday, July 6, 2008
Saturday, July 5, 2008
Ahhh...it has been a great week...I am back on the horse (aka bike) after Kusam run training and a couple of rest weeks pre and post race. A long weekend makes for a short week and there was plenty of time to fit in training this week. Here is where I am at so far:
Wednesday, July 2, 2008
Thank you so much for your support in the 2008 Relay For Life! Your time, energy, fundraising and baked goods helped our Team Raise $2269.19 and counting!
The bakesale raised $190 alone! I am sorry that I couldn't be there this year to share in the experience as it sounds like you had a great time down at the track. Thank you for encouraging your friends and family to join you at the track- and gold stars to Vicki's boys for running the bakesale and keeping watch at our camp all night!
This year, the Comox Valley raised $108, 840 during the Relay For Life! These funds will go towards the research, prevention, treatment and education provided by the Canadian Cancer Society.
A big Thank You to Rae and Vicki for ensuring a smooth flow for Team ELM at this years event. See you next year!