DECEMBER 21st, 2011 - wednesday

-3*C 

Got a run in this morning.  Usually I have noon hour hockey on Wednesdays but  today we have a Chirstmas Lunch.  So, I decided to scrap the hockey and do a run this morning.  The weather has been beautiful for running.  I started the run at 20 after 10a.m.  There was a light snowfall.  Part of the run was down in Rotary Park.  I met the little tractor on the pathway clearing snow.  Any park is a  great place to run.

MERRY CHRISTMAS  to all you runners out there,
KEEP GIVE'N'ER,
Karen and Garry Kennedy

TUESDAY, the 13th of December, 2011

Around the By-Pass, the old by-pass, clockwise.  6Left Arena parking lot at 4 minutes to 6a.m.  A pretty good wind.  "Around the Horn" - you must have heard that expression.  That's what the by-pass wind reminded me of today.

Can you imagine going around Cape Horn in a clipper in the 1600's?

Here are some interesting facts from the net on the sailing conditions "around the horne".  

 
Several factors combine to make the passage around Cape Horn one of the most hazardous shipping routes in the world: the fierce sailing conditions prevalent in the Southern Ocean generally; the geography of the passage south of the Horn; and the extreme southern latitude of the Horn, at 56° south. (For comparison, Cape Agulhas at the southern tip of Africa is at 35° south; Stewart Island/Rakiura at the south end of New Zealand is 47° south.)

The prevailing winds in latitudes below 40° south can blow from west to east around the world almost uninterrupted by land, giving rise to the "roaring forties" and the even more wild "furious fifties" and "screaming sixties". These winds are hazardous enough in themselves that ships traveling east would tend to stay in the northern part of the forties (i.e. not far below 40° south latitude); however, rounding Cape Horn requires ships to press south to 56° south latitude, well into the zone of fiercest winds.^[16] These winds are further exacerbated at the Horn by the funneling effect of the Andes and the Antarctic peninsula, which channel the winds into the relatively narrow Drake Passage.

The strong winds of the Southern Ocean give rise to correspondingly large waves; these waves can attain enormous size as they roll around the Southern Ocean, free of any interruption from land. At the Horn, however, these waves encounter an area of shallow water to the south of the Horn, which has the effect of making the waves shorter and steeper, greatly increasing the hazard to ships. If the strong eastward current through the Drake Passage encounters an opposing east wind, this can have the effect of further building up the waves.^[17] In addition to these "normal" waves, the area west of the Horn is particularly notorious for rogue waves, which can attain heights of up to 30 metres (100 ft).^[18]



When we are running against a strong wind - we can think about those poor buggers in the 1600's  sailing around the horn.  It must have been frightening to say the least.  We were in Australia on the Southern tip  (South of Perth) where the Indian Ocean meets  the Great Southern Ocean.  The water churned and looked very inhospitable.  There was a lighthouse there that we visited and carved in the wall upstairs was some sailer's message that he left:  It said something like:  "If you go to sea here, you best  know how to prey".

Keep give'n'er,
gk

Saturday the 10th of December 2011

4 mile run today in PlaP.  To the bridge and back at 7:30a.m.  The bridge goes over to the Island (where the PCU center is) and Mureen's house is 2 miles from there.  1/2 the run is on an ashpalt trail along the lake shore and it's kept clear of snow.  A very nice run.  This morning was about -10*C and no wind.  I think there is about a 1/2 hour difference in the morning here for light.  At 7:30a.m. in PlaP it seems like about 8a.m. in Swan.  Hard to believe that as it's only 300 miles South but.... that's what I'm thinking.

A lot warmer today than yesterday.  As we were driving down I'm sure the windchill was in the -30*C.  Bloody wind eh?  When it gets -20*C with a wind - that's when the going gets tough.

Have a good one,
Keep give'ner,
gk

the 8th of December, 2011 THURSDAY

Got my run in this morning but I cheated a bit; I ran at 10:00a.m. instead of 6a.m.  I think it's ok to do that ??   It's harder for me to work it into the day schedule.  I like to get it in before the day starts.  But hey, whatever works.  I like running with a group and I like running solo as well.  The group is good as each one feeds off the others.  It's company and you get the feeling of participating in an interest that other people share too.   And solo is good also, lots of time it's tough enough to balance your own daily schedule little own trying to fit into others.   As long as we are getting our exercise in, what the heck. 

I started with a loop in the Legion Park, then 2nd St. N. to the bridge, Duncan Cres, Athlone/River Road, CNR tracks off Athlone, CNR bridge, Cresc. Drive., TD Bank to 2nd St. S., Valley Road, Ross, 9th Ave to Curling Rink and stop run.  Then a cool down walk home.  50 minutes/ 5 miles. 

-15*C and a wind out of the Southwest............ but Sunny. 

Keep give'n'er,
gk

TUESDAY, The 6th of December, 2011

-8*C
Pretty windy - out of the South West.

A nice morning actually.  It's very nice to have the mild temps.  -8*C is quite a bit better than -20*C.    You still have to dress warm as the wind is a factor, but that's not a problem.  The wind is good resistance.  Once you turn into it; you know it.  It's good - like hills.   It's like a program on the treadmill.

I ran with Tara Stephen and Donna Kopecky this morning.  A 4 miler route in town.   Because of the high wind overnight, there were some soft finger drifts that added to the challenge.  When you hit that soft 2 inches of snow, the footing became tougher.

It all adds to building caracter.  If you can battle the black darkness, the snowy-slippery-footing, the cold, the wind - you can run the beautiful weather like a piece of cake.    And there always will be beautiful winter days to run.  I like the days when it's snowing heavy big flakes, calm and maybe 8 to 10 below.

Keep give'n'er,
gk

DECEMBER 1st, 2011, thursday

At 6a.m. -13*C.


Got out of bed this morning at 5:30a.m.  Made sure this time.  At the Arena Parking lot at 5 to 6:00a.m.  Did a 4.05 mile loop out  PTH #83 as far as the street lights (Ash Avenue) then turned around and came back down Main Street to Northern Specialties, turned around there in Bill Mussey's lot and back home. 


A 37 minute run.   Home, showered, changed clothes and biked to Timmy's for coffee with the walkers (Colleen, Carol, Dianna, Joan).  The walkers never miss a day.  Back in the house at 25 after 7:00a.m.


A nice run, cloudy (no stars this morning).  It's cold out but what effects or "holds us back" more than anything is the "thinking of the cold" outside.  But, you know what, with the right clothes on (layers) it is as comfortable and enjoyable as running in the summer time. 


And so, the first run of December 2011 has happened on the 1st of December this year.  

Have a great week-end.  Tuesday morning, December 6th is the next run, launching from the Arena Parking Lot.  December 6th - see, it won't be long before we're eating and preparing big meals and consuming happy hour stuff like creamy dips and chips and things.  eh?  Running is the answer.  Take it in but burn it off.  Hey, that can be the quote of the day. 

"You can take it in;  but you gota burn it off"



Keep give'n'er,
gk

TUESDAY the 29th of November 2011

Intended to run at 6a.m.

Woke up at 4a.m........... back to sleep. 
Woke up at 5a.m............back to sleep.  
Woke up at 6:18a.m.......back to sleep.  (missed the boat)

Finally got out the door at 1/4 to 10a.m.  Did a 5.03 mile loop.  Nice and sunny but a strong wind out of the SouthWest.  The temp was mild - like around -4*C.

Did the railway bridge thing again.  I like that one.  It's a bit of a diversion from the regular grind.  And it's about 1/2 way into the run.  I look forward to that section.  It keeps you on your toes, literally.  You wouldn't want to put your toe beween the ties on the bridge.  And then there is the very slim chance a train would come; but..........  there is always that chance and that makes the section a bit more "lively".













That's it for Tuesday the 29th of November and Thursday will be the 1st of December.

Keep give'n'er,
gk

November 26th, 2011 SATURDAY

Hey there all you Allweatherrunners: 

-2*C, ran at 12 noon.   Seen Trevor Barkman running on 9th Ave.    Streets a little sipppery but....... I didn't use my ice-cleats and I was fine.  A bit of fresh snow on the trails in the Legion Park.  Lots of tracks in there.  People sure use the walking-paths; they are great for a walk or run and it is very much appreciated how quickly they are cleaned of snow. 


THE RUNNING QUOTE OF THE DAY:


Faster than   "The  Mill-tales of Hell"    Ever hear that one?  You've probably heard "Like a Bat out of Hell"  right?    But not very often  do  you hear "the mill-tales of Hell".  Well,  now you've heard it.  You could say something like:  "The last I seen them they were heading East going  faster than the mill-tales of hell."    

Next run:  Tuesday morning, the 29th of November at 6:00a.m. from the Arena Parking Lot.
See you there.   Tuesdays & Thursdays.  We won't be going as fast as the Mill-tales of hell - we'll be just comfortably running for 30 minutes.  That's all it takes - twice a week.  If you can thro in the odd Saturday run and get 3 times per week - that would be even better.  Do it now and be ready when you report to Spring Training Camp.  

Well, I'm out of here (faster than the mill-tales of hell),
Keep give'n'er,
Yours in Midnight madness,
gk

SATURDAY, November 19th, 2011

-18*C, calm and sunny, 8:30a.m

An interesting route this morning.  I wanted to do a 4 mile run and so I maped out a route on Google Map which showed 3.9064 miles.  Close enough.

Started at the Arena Parking Lot, 2nd Street N. to Morley's Bridge, looped thru Duncan Crescent, Athlone to River Road and back to the railway tracks, down the railway tracks and over the railway bridge, Heyes Street and Crescent Drive, Main Street West to PTH #83, 1st St. S to 3rd Ave. S. at the Crescent Theatre, Main Street to the TD bank,  4th Ave. S. to 2nd St. S. 9th Ave and back to the Arena. 

Ever run across the Railway Bridge?  The ties and the snow slow the pace down a bit, but it's interesting.  It's new.  A variety. I would be even more  interesting if a train came along.

"Run like hell and get the agony over with."
--Clarence DeMar

Clarence DeMar won 7 Boston Marathons

Keep give'n'er,

gk

Thursday the 17th of Novermber, 2011

-18*C,  Arena at 6a.m.

No more wet slippery ice.  Traction was good this morning.  I started out over the Morley Hanson Bridge to the Golf Course Road, then back thru Duncan Crescent,  over the bridge again and on to Main Street, down Main Street East to Quick Stop,  Ross Street, 12th Ave. N. and then home.

25 minute run. 

Ducan Crescent was snowpac/ice but  "crunchy"  underfoot - not wet and slippery.   If you were a hunter this morning,  with that footing, you wouldn't be able to sneak up on anything.  It was a good morning for the deer.

Main Street from the Royal Bank to The Quick Stop was excellent bare asphalt and lots of street lights.  I like running Main Street at that time of day.  Virtually no traffic.  You can basically run in the left car lane.

I did the layered dress thing  and was very comfortable.  The sky was black, black and the stars were brilliant - even from my backyard in town. 

Post run breakfast this morning:  boiling hot,  oatmeal porridge with dates in it,  brown sugar and milk.  You got to like it.  Orange Juice and coffee. 

Breakfast Run at 8:30a.m. this Saturday.  Starting at the Arena Parking Lot.  Come on out, dress in layers, do the run and feel good about getting yourself out there and running in the cold.  You can do it.  It's not a physical barrier, it's your mind playing games with you.  AND, YOU WILL NOT FREEZE YOUR LUNGS. 

See you out there,
Keep give'n'er,
gk

TUESDAY the 15th of November, 2011

Middle of the Month now, November 15th.   Temps still not too bad.  -3*C this morning at 6a.m.

A good run this morning - about 30 minutes.   Barnes with Vegas - met up with them around Taylor School.   A lot more asphalt  showing up around town.    I didn't wear the yak-tracks this morning.  Main Street is way better since Highways went thru town and windrowed the ice up into the center.  Good running there,  brand new bare ashpalt and lots of street lights.    The Legion Park pathway is still a bit icey in spots and not as much light as Main Street.

• Next run is Thursday the 17th at the Arena Parking Lot at 6 a.m.

• This Saturday morning, Nov. 19th  a breakfast run starting from the Arena at 8:30 a.m.

SOME RUNNING QUOTES FROM NIKE ADDS

1. "Victory is paid for in sweat, courage, and preparation."

2. "Who says you can't run away from your problems?"

3. "Yesterday you said tomorrow."

4. "Someone who is busier than you is running right now."


 Big  heavy duty  eating month  (December)  coming up.   We have to counterbalance that with exercise  (running is the best).

Keep give'n'er,
See you out there; get into it.
gk

Novermber 11th, 2011, FRIDAY

Plus 4*C this morning, and overcast.   Left Arena Parking Lot at 8:30a.m.  Bryan, Kathy and Vegas were out as well.  Did a little more distance run this morning  11.69 kms.  Around the South By-Pass, into Riverview Drive, Swan River Drive, Ross, 9th, Areana Path and home.  Used the ice cleats for part of the run.  Took them off on the by-pass and back on when I got into Riverview Drive.  There was some ice.

http://www.geodistance.com    A good map that you can plot your couse and it will give you a running total on your distance.

Keep give'n'er,
gk

NOVEMBER 10th, 2011 Thursday

-10*C this morning at 6:00a.m.  Yesterday morning (same time) it was 0*C. 

Our  running schedule hasn't been too great. We ran the day before yesterday at -10*C, We didn't run yesterday at 0*C and we ran this morning again at -10*C.

There was a noticeable breeze (headwind) when running West this morning.  Went out 83 as far as the boulevard lights (at Ash Avenue).  Then back to Main Street and out as far as Northern Specialties, then to Tim's for coffee at 7a.m.  Home by 7:25a.m. 

Wore a fleece vest over my shell this morning.  That worked good.  I wasn't too warm or felt overdressed.  The first -10*C run I had a long sleeve base layer, a t-shirt and then a shell.  I could feel the cold.  Vest over top did the trick. 

Wind is always a factor.  It makes it a lot cooler; a wind chill.  AND, it's tougher to run against; more resistance. 

It's nice running in Town in the morning darkness:

• There is more structure to break winds.
• There are street lights.
• There is some bare asphalt.

Duct tape runners, stretchy, thick wool socks  feels good in the runners - almost like another insole.  I thought they'd make a too tight fit but my runners are well broken. In the past, I have usually bought a new pair of runners right after the 1/2 Marathon.  But this year, I held off buying a new pair and decided to wear the old ones longer.  I haven't decided yet what to buy for runners this year.  I have run in pretty much all the brand name runners; mostly in Brooks.   I think I'd like to try a different type of runner all together this time.  One that is not as tight molded or strong.  I think there are runners on the market now that allow the foot to preform like it is designed to preform without all the air and gel supports and arch support and pronation correctness, etc.    Just a plain pair of runners that will let the foot go to work.  Running shoes are a big business.  The first two pages in the  Canadain Running November Issue is an Adidas  advertisement.  And running shoe adds continue thru the whole magazine. 

Tomorrow is November 11th and there isn't any noon hour hockey and so I think I'll go for a run in the morning in daylight. I am going to be a the Arena Parking Lot (if anybody wishes to join me) at 8:30a.m. I would like to do a one hour run which would be (for me) a six miler (10k). 

Keep give'n'er,
gk

Tuesday the 8th of November, 2011

-10*C, 6a.m.
Wore ice cleats (slip-ons over runners).  Arena, Morley's Bridge, Main Street, Redi-Mix, Airport, Ross Street, 12th Ave.  40 minutes. 

Wore a full body base layer, nylon shell paints, cotton t-shirt, nylon shell jacket, neck tube and toque. Duck taped toes on runners. 

Went  for coffee after run  at Tim's at 10 to 7a.m.  Home at 7:25a.m.

For me, a 40 minute work-out on a stationary (bike, treadmill, etc.) is a long time.  I have a bike in the basement that I use if I have to, but I prefer to run outside as it's easier to get the time in.

Next run:  Thursday the 10th at 6:00a.m. starting at the Arena.

Keep give'n'er,
gk      

Saturday the 5th of November

Beautiful Saturday morning.  Started running  at 8:30a.m. and we did about 3 miles ( both parks).     

It may have been the last  run before the snow??

I was hoping we'd get a run at the Golf Course before the snow but now ???   Maybe it will all melt.     The Golf  Course is a nice place to run.  It's park-like and a change of Scenery. 

We were talking about that -  a change of scenery and how it's nice to run in new places. Like different  Cities when we happen to be there for whatever reason.  Up early and run in a strange City.  It's so different..  It seems to me that  you  can run farther without thinking of quiting or heading back.  A person relaxes or something.  Maybe the mind is preoccupied with all the new sights and sounds and it isn't so concerned about  trying to turn you  around or shut you down. 

The next Saturday Morning Run  is November 19th, 2011, 8:30a.m  Check the Blog later for start location. 

Our runs this week are Tuesday and Thursday leaving  the Arena at 6a.m. sharp. 

Keep give'n'er,
gk

Our mystery runner who bought us all breakfast at the Timberland? (just a hint: initials rm) 
Thank you  very much rm

THURSDAY, Novermber 3rd, 2011

Good morning runners:

A 30 minute run this morning. 
Val, Reid, Lance, Garry.
About -3*C and calm with a clear sky (lots of stars).
Did some tail-gate stretches when we finished up in the Arena Parking Lot. 

A BREAKFAST RUN   The  next run is this Saturday morning (November the 5th).  Meeting at the Arena Parking Lot at 8:30a.m. This will be a max. 30 min. run at a group pace (not a race pace).  We will do both Parks and finish up at the Arena.  After the run we will do some tail-gate stretches and then off to breakfast.

We have a mystery runner this Saturday morning that is going to pick up the tab for all the breakfasts runners.

So, come on out and get a run in and enjoy the mystrey breakfast.  A big running group - that's what we want.  You can do it!!  A nice easy pace; no aches,strains or pains; just a great way to start the week-end.  It feels good.  It's a high when you finish the run.  You feel like you've achieved something - and you have.  You have done your body some real good. 
 I know it's  a similar  feeling I get when I  cross the finish line of a 1/2 Marathon .  Same thing. You feel elated, reguvinated, eagar, ready to go, etc.  You feel a "good" tired.  Later in the day, when you walk and you feel your legs a bit (but not a hurt feeling, just a pull) - it's a good feeling.  You know that you've been there.  Your body tells you. 

So, Keep give'n'er,
gk

Eat, run to eat!!!!!!!!!!!!

Here's a quote you shouldn't pay attention to.  It has nothing to do with Formo Motors.

Exercise is bunk. If you are healthy, you don't need it: if you are sick you shouldn't take it.

Henry Ford (1863-1947), US industrialist. Attrib.

November 1st, 2011 TUESDAY

Hey there runners!  Nice this morning.  Went out at 6a.m. from the Arena.  Around zero degrees and pitch black.

 Back into the black. 

Good footing this morning (not wet or icy or snow).  A bit of a breeze.  Sky clear with stars and Northern Lights.  You could see them best along the river bank in the Legion Park as there is less atifical light around.

 Run was about 30 minutes.  Met Barnes and Vegas (Barnes' dog ) at  Morley's bridge.  Did a loop in the Legion Park.

We are going  to run  every Tuesday and Thursday from the Arena at 6a.m.  About a 30 minute jog.   Lots of time after for a shower and breakfast before you start your  day.

Come on out.

Now's the time so we can gradually work into running in the real cold stuff.  Climitize.   It works out pretty good if we start together; all take off at 6a.m. and then if some want to run futher or less - that's ok.   We'll end up back at the rink, together for some tail gate stretches.

No charge, no fees or no membership.   Just get out of bed and run.   

Saturday Breakfast run.  Meet at the Arena  at 8:30a.m. (daylight) on Saturday morning, November the 5th.   We will do a loop or two in the Park  then  on to the Westwood Inn for breakfast.  Breakfast is a good thing.  That's this Saturday morning - November 5th, 2011   Mark that down.  Bring a friend or kids, it dosen't matter, it's just a run and breakfast.


Rodeo Run 2011

                                                                
Keep give'n'er,
gk

September 13th, 2011

STRONG & COLD  -  That's what  the wind was like  today.

 I went for a run at 11a.m. around the by-pass and boy it was tough facing into that wind.  There were a few horizontal driving rain drops in there too.   Quite a difference from  the 30*C days.  Oh well, that's the way she goes.  I wore long running pants, two t-sirts and a shell, a ball cap and a pair of cotton gloves. 

Started noon hour hockey now.  It will be the  4th time out tomorrow.  And, no more early bird swimming.  So, one winds down and starts up;  like our  four seasons.  It's good to have four seasons.  Each season has something different to offer.   All we have to do is get out there and run.  Outside. 

Terry Fox coming up on September 18th.  That's always a good one to do.  Check with Jimmy Webster for more information.

Keep give'n'er,
gk

Sept 9th, 2011

Hey - nice day.  Like very nice; up in the 30's again.  Unbelievable actually.  We will find it even harder to believe in a few days when the temp high is something around 12*C.  Anyway, we'll take it; it's beautiful. 

Ran this morning around the "old by-pass" (4 miles).  It left at 7ish and in before 8a.m.  Still running in the daylight at those times and shorts and t-shirt. 

It's a bit of a strange time of year when the seasons mix.  I ran in the morning, played noon hour hockey and golfed in the afternoon.  Not complaining at all.  Variety is the spice of life.

A big bouquet to Peter Tokar and Keith Immerkar for their runs in Birtle this past August 7th, 2011.  They did a 1/2 marathon there.  Peter placed 1st in the men's 30-34 and 2nd overall.  Keith placed 3rd in the men's 35-39 and 4th overall.  Not too shabby eh?    Anytime you can do a 1/2 under 1:40 is a pretty darn good pace.

A bit of a response from runners.  A positive response about having a "once/month" get together run and breakfast.  Keep in touch with the blog and we'll set something up.

Keep give'n'er,
GK

September 6th, 2011

Nice run this morning at 6:30a.m.  Only a 3 miler.  Looks like more summer weather this week.  We'll take it.  It has been a great summer this 20ll.  The Labour Day week-end is over, school is back and we are still getting temps in the 30's. 

Even tho we still have summer temperatures, the calander says September.  Fall is a great season to run.  The air is fresh and the temperature is perfect f or running.  No mitts or toque yet and maybe still some shorts. 

It would be good to get everybody together at least once per month for a run.  A run and breakfast maybe.  What do you think?  What day would be good?  A week-end - Sat. or Sun.  or a week day???

We'll start in October and then once a month we'll have a breakfast run.   Let me know what day you think. 

Keep give'n'er,
gk

August the 18th

Still a go for August 28th at Wellman Lake.  The trail is good, I did it this morning.  There are a few dead trees across the path.  Hurdles - makes the trail interesting.  I did talk to Parks and they may make a sweep and clear the path of deadfall.    So, we'll blast off from the Cookshack at 1pm and then run the loop around the lake and back to the Cookshack.  It took me about an hour this morning and I wasn't pushing.  Walked a couple sections up Corpanicus.  The footing is good except at the little bridge where the water leaves Glad and flows to Wellman. The water level is high and you need to break stride to tiptoe on a log that gets you over a mud hole.  Other than that, the trail is very good footing. 

Hope to see you out on the 28th.  Bring a hoodie or fleece to thro on after the run so that you are not standing around wet after the run.  We have the cookshack and there will be a fire in there too.

Keep give'n'er,
gk

AUGUST 10th, 2011

Hi there:

We have a run coming up.  It's a good one.  A " pre-fall/post-summer run".   It will set us up for fall running.  Kick us in gear.  Please give me an e-mail back asap so I know the  number of runners.  Thanks.  Hope to see you out.  It's a great trail run.  We have the Wellman Lake Cook Shack booked for our hot dogs after the run.

Keep give'n'er,
gk

Wellman Lake Trail Run

SUNDAY, August 28^th, 2011

Run starts at 1p.m.

Registration on site:  Registration fee $5.00

               (12 and under free)

Start at the Wellman Lake Cook Shack

Hot dogs and drinks after the run.

Route Description:

Ø      Start at the Cook Shack at Wellman Lake.

Ø      Back out past the store to PR 366

Ø      Along PR 366 to Copernicus Hill

Ø      Up Copernicus Hill to the Tower.

Ø      Up the Tower.

Ø      Down the Tower.

Ø      Down Trail to Garbage Dump Road ( when you are descending the tower, take the trail on your immediate left)

Ø      East along the Garbage Dump Road to the trailhead at Glad Lake

Ø      Follow the trail along Glad Lake back to the camper’s woodpile.

Ø      Take the road on your left as you leave the trail at the woodpile. (this will be the wrong way on a one way street – but don’t worry about that).

Ø      Arrive at the cook shack again

 

Sat. the 30th of July

Good run on Thursday morning.  And, a very good turn out.  The best yet (this is our fourth running).  We had 41 runners out at 7a.m. on July 28th - before the Rodeo Parade.  Lots of young runners which was very nice to see. 

Keith and Peter are headed to Birtle for a 1/2 Marathon next week-end.  Have a good run there you guys. I'm positive that you'll reel a few in and represent the Swan River Valley there very very well. 

A Wellman Lake trail run coming up in August.  Keep checking the blog for more details.

Keep give'n'er for the rest of the week-end,

gk

run.  Run your best!!!!!!!!!

THURSDAY the 28th

One more sleep.

See you tomorrow morning.  We start the run at 7a.m.

If anybody can make it.........  I could use a hand putting up the "arrow-stakes" for the routes.  I plan to start putting them up at 9p.m. tonight.  There won't be enough time to do it in the morning before the run.  I'll do an early morning sweep to replace any that get knocked over.

So ya, thanks if you can   make it out to help.  I'm going to start at the arena parking lot at 9p.m.  I have all the stakes (18) ready and in my truck.  We just have to pound them in. 

It's going to a great run tomorrow .  Beautiful weather.

keep give'n'er,
gk

5k10k

FRIDAY MORNING 

THIS FRIDAY at 7 bells

RODEO RUN

See you there.  It's going to be a great day for weather.  Come on out and enjoy a run in the warm summer time.  It's the run we think about in February.  Warm, daylight, shorts, t-shirt

friday, july 29th

keep give'n'er,

gk



July 22nd, 2011

Hey, this time next week is the Rodeo  5k/10k.

Should be good.  Shaping up to be another fantastic" Rodeo Friday Morning."  The weather has been great and it's going to continue that way. 

Keep give'n'er,
see you out there,
gk

July 18th, 2011

"Hotter than the hubs of Hell"  
I just heard them say it was 37*C on Yorkton Radio. 

Pretty nice eh?

Rodeo Run coming up next week.  Should be a good one. 

If you had to make a choice, what would you choose, -40* or +40* C?

I would choose the plus 40 one, just as we don't get that as frequent ast the other one.  Although, both are a good challenge. 
The +40* run; it would be most critical to keep hydrated.  Carry water with you on the run and don't stop drinking.  I don't think you could over do it drinking while running in that heat.  For us anyway; probably Etheopeans don't have a drink until the next day. 

The minus 40 degree run is more familiar to us.  The big thing would be not to have a strong wind or any head wind for that matter.  The clothing, layering, etc. - we know about that.  We are living proof that cold weather running can be done (no such thing as frozen lungs - a myth).

10 K Route:

From the Arena Parking Lot, 2^nd Street North past the bridge and across the railway tracks to Centennial Drive, South on Centennial to Main Street, out PTH #83 to the By-pass exit East, the by-pass and back into Town at Mb. Hydro at Main Street, across Main and North on PTH #10A to Ross Street, West on Ross St to 9^th Avenue, South on 9^th to 3^rd St. N., 3^rd St. N to the Agricultural Asphalt Pathway, down the ag path and back into the Arena Parking Lot.

5k Route:

From the Arena Parking Lot, 2^nd Street North past the bridge and across the railway tracks to Centennial Drive, south on Centennial to Main Street, out PTH #83 to Poplar Avenue, East on Poplar Avenue to 3^rd Avenue South, North on 3^rd Ave. S. to Main Street at the Crescent Theatre, across Main Street on 3^rd Ave. N. to 2^nd Street North, 2^nd Street N. back across the tracks to the Arena Parking Lot


Keep give'n'er,
gk 

July 7th, 2011

RODEO RUN

JULY 29th, 2011
7a.m.
5k or 10k  (your choice)
Registration at the Arena Parking Lot  6:30a.m. to 7a.m.
No registration fee but  must sign waiver.

Spread the word around to anybody that might be interested in running.  All ages welcome including families.

 Last year we had 29 runners out.

 It's a great way to kick of a start to the rodeo.

There will be bottled water at the registration desk.


Looking forward to seeing there,
keep give'n'er,
gk

monday the 7th of June

Run this morning.  Overcast and calm.  10*C.  Did some hill work.  Not many hills in Swan  but I found one that gives the legs a bit of a work out.  Out about an hour with warm up run and cool down runs.  I started at 1/4 to 7a.m.  Reid & Val - started at 5:30a.m.  Good deal.  The best time to run is in the morning before all hell breaks loose.  Then,  however the day pans out, you got your run in.  If you leave it at the end of the workshift - you're tired and you'd much rather sit down and relax.  Do it in the morning, I say.
Keep give'n'er,
gk

sunday the 5th of june

Did a long run at 4p.m. when we got back from the Lake.  Ran from home to the Roaring River bridge on #10 at the Auction Mart and then back.  12 miles.  Took me over 2 hours.  The last couple miles were hard - that's a given I guess.   I'll do one more long run next Sunday (June 12th) but it won't be as long  - maybe 10 or 8 miles.    This week I will do some speed work and hills.  And then it's a taper off thing for the run on the 19th.  I'll be glad when the run is over.  The training isn't that fun, it's crossing the finish line that's the real fun.  I'm hoping I can get in under 2 hours.  It's getting harder.  Last year I was 1:57, pretty close to going over the 2 hour mark.  Eventualy, maybe this year, I'm going to go over.  We'll give it a good shot. 

Keep give'n'er,
gk

friday the 3rd of June, 2011

Hey, nice morning out there, and Friday to boot.  What a rain last nigh eh and it came down hard.

Sunshine this morning.

Started run at 20 to 7a.m.  Did a 20 minute warm up run and then some hill work.  The hill I used was at the railway tracks at Morley's.  It's a fairly long taper down to Centennial.  So, I ran up hard from Centennial to the railway tracks.  Then walked a little ways back to Heyes Street and jogged back to the bottom at Centennial and  hard back up the hill to the tracks.   I did 10 of those reps and then a straight run back home.  Took close to an hour. 

The hill work was definately a run  "out of the comfort zone".   The legs were working and the heart rate up.  It wasn't hard to change to a walk after I hit the top of the hill at Morley's tracks.

Have a great week-end everybody,
Keep give'n'er out there,
GK 

thursday the 2nd of June 2011

Hey, how's it going?

Went out at 6:30a.m. this morning and did the New By-Pass.  Met Kevin Warkentine on 3rd St. N.  Did the route anti-clockwise this morning, ending up on Ross, 9th Ave. and back to my place via the Ag Path.  These dandelions are quite beautiful actually.  If we tried to grow them, we probably couldn't do it.  They would be especially beautiful if we had them show like this on the first of March instead of the middle of May.  This morning was nice for running but after that it cooled down about 9*C and then into the rain business again.  Those coolish temps and drizzley stuff  aren't that bad for running.  Keeps the engine cool.  It's a much tougher job in high heat.  TGIF day tomorrow; and that's a good thing. 

keep give'n'er out there,
gk 

Wednesday the 1st of June 2011

Hey.  Nice day today.  Went for a run around the new by-pass at 11a.m.  Shorts.  I had two layers up top; a logsleeve base layer and a t-shirt over top.  I didn't need the two layers.  I was quite warm running. 

Met Derek and ran with him a bit.  He's going great guns in prep for the Mb. 1/2.  Last week he did a 13 mile long run.  Good for you Derek; you are training very well.

It's nice to be the 1st of June.  All summer ahead of us.  Long sunny days.  Daylight early and sunset late.  It's more bbq weather than Stanley Cup weather. 

Keep give'n'er out there,
gk

Sunday the 29th of May 2011

A 12 mile run today.  Went out 83 towards Kenville - 6 miles and then turned around and came back in.  Pretty slow go.  Took me 2 hours and 19 minutes.  I was tired when I got back in.  A good day for running tho, 5*C and pretty much calm.  I went out at 7 minutes to 9a.m.  Lots of traffic on that route and often had to run on the gravel shoulder.  It was ok on the new by-pass but out on 83 there isn't any paved shoulder. Also, I find running a route like that - where you go out and back on the same route - isn't as interesting as doing a loop where you don't run the same trail over again.  But anyway, I'm glad I got that 12 miler in.  I ran 30 miles this week  3x6 and then today's 12.  Next week, we're into June.

Keep give'n'er,
gk

Wednesday the 25th of May, 2011

Another blast this morning at 6:30a.m. around the New By-Pass.   I did the same on Monday and never run on Tuesday.  I won't run tomorrow (thursday) but will go again on Friday.  That will give me three x 6's this week and I will do a longer run on Sunday 29th.    Not doing too good on the speed end of things.  I'm oly pounding out  10 minute miles.   These last few runs have been in the zero to 6*C temps with a brisk breeze which also cools things down.  So, it's too cold for me for just running shorts and a t-shirt.  I got lots more on than that.

I seen other runners and walkers out and about.  Always nice to meet another runner out there.  It smart'ns up the pace. 

When I finsh my run, it's down Ross, down 9th and back up the Ag Path.  That works out  to 6 miles.  At the end of the Ag Path, I stop and take my runners and socks off and do my cool down walk in the wet (dew) grass along the boulevard.  Man that feels good on the bare feet.  That same cold would be good on the legs too.  If you could go stand in a lake or river, those leg muscels would like that and would recover quicker.  A garden hose works too or a cold shower.  The legs would like it but the brain thinks it's a crazy idea.

Keep give'n'er,
see you out there,
gk

FRIDAY the 20th of May

Hey!   Nice morning.  Overcast, calm and about 15*C. 

I had done three days running in a row, Tues., Wed. and yesterday.   Last night when I went to bed, I decided not to run this morning.  I could feel my body telling me to "take a break".  I usually have a long run on Sunday but being the long week-end and traveling, I was going to be into some shedule shifting.  So I thought, "I'll not run Friday morning and do my long run Saturday". 

However, when I woke up this morning, I was running  on the Ag Path.  There went my schedule planning.  I even ran more than my normal 4.5 miles this morning.    I went around the New By-Pass and did more like 6 miles.    Go figure; it dosen't make sense.  Some dam thing inside my brain.  There is always a battle going on in there.  "Lay off, take it easy, relax, don't get injured, play it cool, do a lite one."  And the other side,  "Get going, get moving, push, open up, what are you waiting for, is that all." 

Seen Tracy this moring.  Two others out on the By-Pass and two others on 10th Ave. 

Tip:  Don't run on Main Street - you might get oil on your runners.  Wait for the new asphalt.

Have a good May Long everybody and Keep Give'n'er,
gk

May the 18th, 2011 WEDNESDAY

Nice day.  8*C at 6:30a.m. but 23*C at 2p.m.  It warmed up nice.  Lots of sun and blue sky.  Not too shabby for  the  middle of the week.  Hope it keeps give'n'er for the May Long.

Lots of runners now out and about.  Singles, doubles.  The boot camp groups are going full bore; I seen the grandstand was full of them.  That's a tough hit up and down those steps.

The Manitoba Marathon is one month and a day away from the starting gun.  Runners in training for that event have thier peddal to the medal these days.  Logging lots of miles/week.  It will come up fast and soon it will be "all-in".  No more that you can do but run the race and enjoy it.    I wonder what the weather will be like?  Will there be a "coolish drizzling rain"  or will it be a "boiling your brains out hot". Whatever comes up, we'll have to deal with it.  Hight heat can be a big factor;  hard on the thermostat.   Running is a little like skiing or snow boarding in the Mountains.  Whatever the snow conditions are; you have to deal with it.  You have to know how to ski all kinds of snow conditions ( crud, powder, groomed, boilerplate, corn, sugar, wet ).    Good luck and good running to everybody that is going in there.  We'll look for your race times in the Star & Times.

Keep give'n'er,
gk

SUNDAY, the 8th of May Mother's Day

Hey Happy Mother's Day.

I went  in  for a double by-pass this morning (the running one, not the surgical one).  Fogsville at 10 to 6a.m. (start time).  Both by-passes  gave me 9.49 mile run from my door step and back. 

Met Rob McDonnald on 9th as I was finishing up and heading back to the Arena.  He crossed over and gave me a "high five".  Good to meet another runner out there.  Especially at that time  in the run for me.  I was pushing hard to finish up.  It was the longest run so far this spring for me. 

Now, I need to register for the 1/2.  I've put it off right up until now.  Today is the last day for early bird registration.  So today is 65 bucks and tomorrow is 85 bucks.   It makes it better to train/run, for me at least,  once I've committed and registered.  I alway hold off tho as long as I can.  Once I registered early and then I picked up an injury and was unable to make the run.  The money still goes to a good cause but.... it's nice to make the run.

Last year I was 1: 57:53 and so I guess that's my goal to come in under that.  At one time my goal was to break 1:50 but now I don't know if I'll ever do that.  We'll see, you never know right?    The goal has to be realistic tho.  If the bar is too high, it's disappointing and it could lead to the other kind of  double by-pass.  So, we'll set the sights on a happy medium goal and hopefully live to fight another battle.

Keep give'n'er,
gk

Tuesday the 3rd of May

Ran the Poplar Ave. Route this morning.  It was about 5*C+ at 18 minutes to 7a.m.  Ran in my running shorts and a long sleeve jersy with a t-shirt over top.  Wasn't bad.  Hands got a bit cool but in 43 minutes I was done running and in the hot shower.

Met Dennis Bowles running on 83 and I think Jodi was just pulling out of the Arena (with her car ) as I was coming across the Ag. Path. 

I lost access to my allweathe runners blog some how.  I tried and tried to get into it but...........  I can get it up and view the blog; but I can't edit it.  I don't know - computers I guess.  After trying as much as I could to correct it and getting frustrated , I just created another blog  called Runyourbest.  I had to name it something.  And so now you know " the rest of the storey".    Do you remember that Paul Harvey on radio programs? 

Talked to Dereck  Holtom and he is registered for the 1/2 in Wpg.  Way to go Dereck.  The early registration deadline is extended to April 8th.  And that's coming up pdq.

Keep give'n'er,
it's warming up,
gk

 

May the 2nd, 2011

Ran yesterday, Sunday,  in the ice and snow.  Did the South By-Pass.  6.07 miles.   The roads were slippery, wet, snow packed and frozen ruts.  Very difficult footing.   I wore a pair of Muzunu runners and they didn't perform too well.  The grips got full of ice packed snow and kept padding up.  I could barely keep them clear.  After the run, I looked at the bottom of the runner and there is a big trench in the tread under the heels.  This trench filled with ice and kept building on it at every stride. 

 But..........  I ran my best.