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