friday the 29th of June

Not many days left in June.  But these last ones have been dandys.  I'm sure it was 30*C in the sun at noon.  Our thermometer read 26*C in the shade at 11a.m. 

Did a 5 mile run at 11a.m. 

We did have some powerful winds on Wednesday.  Lots of trees "totum poled".  Especially around Cowan.  That little park in the pines was hit hard.   Power outages all over the place and for long periods.  Hydro very busy with trees across lines. 

When you have no hydro; you really miss it.  

If you are a bit stressed out with everything happening at once type of thing - go for a run; that will fix you up.  It will calm you down.  It will make you feel good. It will change your mood.  It will burn calories.  It will change your whole day.  It will take your mind off  "things".  It will rewrite your program.  It will clear the slate.  It will recharge your system.  It will reboot you. 

The new asphalt  school track.  A great place to run.  Have you  checked  it out?   Good footing, dry, smooth a set distance that you can check your running watch to. 

5k/10k Rodeo Run, Friday the 27th of July at 7a.m.


Keep give'n'er,
gk  
 

 

tgif 22nd

A very nice day.  Sun and blue sky.  Ran at 11:30a.m.  5 miles.  When I finished up, the thermometer was 25*C in the shade.  It was hot on the course.  I used heavy duty sunscreen on my bald head, sun glasses, tshirt and shorts.  Also, I packed one of those water belts - two little jugs of water.  I didn't use them out there but when I finished up and was doing my cool down walk, I used them then.  The water was great to squirt into my mouth and also onto the back of my neck.  That seems to be a good spot when your thermostat is out of whack and you need to get rid of some heat as fast as you can.  Slowly trickle water over the back of your neck.  Feels good; works for me. 

Week-end coming up.  It is supose to be great weather.  Have a good one you'all.

Keep give'n'er,
gk



 

The Swan River, June 20th, 20112

Did a 5 mile run on Wednesday at 11a.m.  There was some sun and some heat!  It was very nice to be running in a t-shirt and shorts.  I needed some water when I finished up.  Speaking of water, lots in the rivers eh?  Unreal.   Maybe we have turned a corner now and we will get heat instead of rain.  One thing about it is - no forest fires and everything is very green.  That's nice. 

Keep give'n'er,

36 days to the Rodeo 10k on July 27th, 20112

gk







RAN YOUR BEST

Terry Betcher, 3:56:00 ,  Not bad eh?  4 minutes under 4 hours.  The only Swan Valleyite  in the full this year. 

Speaking of Betchers; Leslie @ 1:57:06 in the half, 3 minutes under 2 hours.   I seen 12 from Swan in the 1/2 and 13 from Benito in the 1/2  - lead by Morgan Kushniryk @ 1:55:47:1   Excellent participation from Benito. 

And, Andrew Jones, Swan River  at 1:36:49   @  173/3800  - a pretty good standing out of 3800 runners. 

That is especially felt, as a runner, to come in  " just under" the hour, whatever hour it is.    3 hours and some minutes sounds a lot better than 4 hours -  something.    OR....  1 hour  plus  rather than 2 hours -  something.   It is all a direct reslult of hard training and dedication.

The Owens Family
Randy, Maureen, Calli and Erin
 from PlaP, Mb
in the Super Run 2012. 

Way to go  everybody  who ran or walked yesterday in the Mb. Marathon. 

Keep give'n'er,
10k Rodeo Run coming up on July 27th, 2012,
gk

Father's Day 2012

I did a solo  this morning at the Lake.  Started at 10 to 7a.m. and ran for 50 minutes.  To the tower and back and around the camp grounds.  I knew as I was running that there were  other people running at the same time.  A lot of other people; especially in Winnipeg. 

 I think it was ok for weather for the Marathon.  Up at Wellman it poured rain all day.  Everything is wet and green.   There are no forest fires. 

Congratulations to everybody that ran in the Manitoba Marathon.  I'm certain you had a good one.  Did you go out for breakfast after?????  That is a petty nice breakfast.

Keep give'n'er,
gk

THE HEAT

Wednesday the 13th. Father's Day is getting closer. Have a great run if you are in there this week-end. We'll be looking for your names in the Manitoba Marathon 2012 Results. Good Luck. Keep give'n'er.

Ran this morning at 11a.m. around the old by-pass. It was very good  weather conditions for training. 18*C, a bit of a breeze and overcast (no sun).  But I like the heat too, after all we do a lot of -20*C runs.  It's nice to be able to run in only a pair of shorts and a t-shirt.    Rather than 3 full layers of clothing. 

  Running hot.

  It's good to run hot, like race cars. Everything is loose and running easy. But, you may also need to drop exess heat - you need a decent size rad. Depends on the conditions.   If you're out there on the course for over 2 hours, here are some thoughts  that could be done  to help your body cope with the heat


prior to starting the run. 
1.) A vented brimmed hat (over the ears) So the sun isn't beating down on your head.  
2.)  Sun screen. (use a water resistant, swimming sunscreen). 
3.) Prehydration  (tank up before the run starts).  

On the course things to help 
1.) keep drinking water/gatoraid mix. 
2.)  Hit the sprinklers on route. 

Have a good run on Father's Day at the Mb. Marathon.
Keep give'n'er,
gk

Sunday the 10th

Rain Rain Rain Did you get a run in today? I did a 3 mile run at the Lake (in between showers). It was actually nice and sunny for a few hours in the afternoon. I ran to the tower and back (3 miles total) and then I went for a swim in Glad Lake when I got back. I had just finished an hour of grass cutting before I ran and so I was well heated up and that took the edge off the cold. It felt good to go for a swim in the lake again. I think the legs really like the quick cool down. July 27th eh? Spread the word. I hope she's blistering hot; I like the heat. Thanks to Northern again this year, we will have lots of bottle water and sliced oranges on site. Keep give'n'er, gk

Hi there runners. How's it going? Rodeo Run coming up. 7a.m. Arena Parking Lot July 27th, 2012 - Friday morning. See you there. You can choose a 5k route or a 10k.