Dec. 27th, 2013. Went for a run at 6:15a.m. The temp was -3*C when I started. And now , 9:00a.m. the temp is -8*C. So, the temperature is dropping and I think we're headed back into the deep freeze for a bit. It was a nice run this morning. The air wasn't cold but rather felt more like a spring air on the cheeks. I ran the loops in the Legion Park, then out of the Park to Dr. Singh's and up 6th Ave to the Library. From the Library, I ran East to The Richardson Pool, over to Tim's and back up Ross to 12th and home.
Last week, I got two runs in while in PlaP. They were colder runs. One had a temp of -30*C on the glass. Just about finished with 13.
Hope to do a run on New Years Day 2014 - start the New Year off right. If anybody would like to join me that would be great. I'm leaving the Arena Parking Lot at 11:00a.m. on New Years Day. About a 40 minute run at an easy pace. The route will be like the one I did this morning.
See you out there,
Happy New Year Runners,
Keep give'n'er,
Garry
Friday, December 27, 2013
Thursday, December 19, 2013
the perfect winter temperature
Got one in today, Wednesday the 19th. Went at 1/4 to 12:00 noon. I only did 3 miles. It was cold, like -21*C and a breeze. I ran a loop in the Legion Park. The footing was excellent. The outdoor rink is coming along now, the boys have been flooding it and cleaning it, etc. It's a good one and in a beautiful park. When it gets warmed up to -10*C skating will be fun. -10*C is a nice winter temperature. If it was all like that it would be a piece of cake. I was up at the cottage on Tuesday the 17th getting some things ready for Christmas as the fam is coming up. And... the temp was -10 degrees. It was easy being outside. Sunny and calm. At times, I was working with my mitts off and no problem. Quite a different deal when it's -20*C. I'm running in a 8k in Arizona in mid February and so I want to keep running at least a couple times per week. The run is actually a trail run thru the dessert and it's called the Lost Dutchman in Prospector Park in Mesa, Az. There is also a full marathon, 1/2, 5k, 2k, 10, and the 8k trail run which I chose to do. I hope she's "hotter than the hubs of hell" down there. Just my luck it will be snowing.
Keep give'ner you runners,
and have a Merry Christmas you'all,
Garry
Keep give'ner you runners,
and have a Merry Christmas you'all,
Garry
Tuesday, December 10, 2013
Tuesday the 10th of December 2013
Hey - It's cold out there.
I went for a run this morning at 11:00a.m. The thermometer read -21*C in the shade. But... there was a bright blue sky and plenty of sun. Good footing in the Park.
I only ran a loop in the Legion Park. The run was 18 minutes. I've got hockey tonight in Minitonas so I didn't want to put a long run in. I liken hockey to running intervals. Fast hard for a short time then rest, recovery and back out for more fast hard, big oxygen demand. I have no idea what the heart rate is doing in those bursts but I imagine it's up there. That's the idea I guess.
For clothes this morning I had a full suite of Merino wool base layer. Then a 100% poly t-shirt and a cotton t-shirt. Then a shell. A tube and toque, mitts of course, a nylon shell pants with a light lining. My runners don't have a big open mesh and so I haven't had to put duct tape over the toes.
I really didn't feel like going out there. I was dragging my feet getting out the door. But... I started running right off the back step. One thing about cold, you can't stand still too long thinking about whether or not to run or not to run. And... it's like always, after the first 5 minutes or so, the running just happens. It's not near the fight anymore. The big fight is getting out the door.
Keep give'n'er,
gk
I went for a run this morning at 11:00a.m. The thermometer read -21*C in the shade. But... there was a bright blue sky and plenty of sun. Good footing in the Park.
I only ran a loop in the Legion Park. The run was 18 minutes. I've got hockey tonight in Minitonas so I didn't want to put a long run in. I liken hockey to running intervals. Fast hard for a short time then rest, recovery and back out for more fast hard, big oxygen demand. I have no idea what the heart rate is doing in those bursts but I imagine it's up there. That's the idea I guess.
For clothes this morning I had a full suite of Merino wool base layer. Then a 100% poly t-shirt and a cotton t-shirt. Then a shell. A tube and toque, mitts of course, a nylon shell pants with a light lining. My runners don't have a big open mesh and so I haven't had to put duct tape over the toes.
I really didn't feel like going out there. I was dragging my feet getting out the door. But... I started running right off the back step. One thing about cold, you can't stand still too long thinking about whether or not to run or not to run. And... it's like always, after the first 5 minutes or so, the running just happens. It's not near the fight anymore. The big fight is getting out the door.
Keep give'n'er,
gk
Wednesday, November 13, 2013
November 13th (Wednesday)
Hey! Not a bad day! Like spring out there. I think it got to 5*C above. Not bad compared to the bone chilling -22*C just two days before.
I run the South By-Pass today at 11:00a.m. as it was like spring - sun, blue sky and above zero. I had just one layer on today and a ball cap and shades. Shades were pretty much needed as there was a lot of sun and off the snow too.
The footing on asphalt was obviously very good, but sometimes you had to get off for traffic and then there was a mixture of ice and loose snow mulch. You soon wanted back up on the asphalt. It kept your head up to traffic so that you minimized your time on the "not so good footing".
Speaking of "keeping your head up". That's a good thing to do. I find myself sometimes slogging along thinking about God knows what and not watching what's about, head down and pounding. It's really a bad habit running with your head down. Not only are you not cognizant of whats happening around you and maybe appreciating the scenery but.....
... more importantly, running with your head down, affects your stride. With your head up and you shoulders down and relaxed, your feet stay under you and you land more flat footed. Flat footed is good for all the rest of the body parts.
See you out there,
Keep give'n'er you winter runners,
GK
I run the South By-Pass today at 11:00a.m. as it was like spring - sun, blue sky and above zero. I had just one layer on today and a ball cap and shades. Shades were pretty much needed as there was a lot of sun and off the snow too.
The footing on asphalt was obviously very good, but sometimes you had to get off for traffic and then there was a mixture of ice and loose snow mulch. You soon wanted back up on the asphalt. It kept your head up to traffic so that you minimized your time on the "not so good footing".
Speaking of "keeping your head up". That's a good thing to do. I find myself sometimes slogging along thinking about God knows what and not watching what's about, head down and pounding. It's really a bad habit running with your head down. Not only are you not cognizant of whats happening around you and maybe appreciating the scenery but.....
... more importantly, running with your head down, affects your stride. With your head up and you shoulders down and relaxed, your feet stay under you and you land more flat footed. Flat footed is good for all the rest of the body parts.
See you out there,
Keep give'n'er you winter runners,
GK
Saturday, November 9, 2013
Snow Run
First run in the snow this year. November 9th, 2013. There was about 2.5 to 3 inches of snow. The Legion Park had been plowed but it had snowed more on it over night. Still, it was ok to run on. The Rotary Park hadn't been plowed but there were two other (fresh) tracks ahead of me. I didn't have any trouble running as I mostly landed where the previous runners had run. It helped, being the 3rd man out.
I started at 8:00 a.m. and both parks were very quiet with the fresh blanket of snow. The distance wasn't quiet as long as last weeks breakfast run but very close (3 plus miles). The section on the highway from Park Ave. to Tim's was ice packed and very slippery - in the driving lane that is. The shoulder was fluffy and ok to run on. But the Parks are the best place to run in the winter. Out of traffic, quiet and generally kept open pretty prompt after a dump of snow.
See you out there sometime,
Keep give'n'er,
GK
I started at 8:00 a.m. and both parks were very quiet with the fresh blanket of snow. The distance wasn't quiet as long as last weeks breakfast run but very close (3 plus miles). The section on the highway from Park Ave. to Tim's was ice packed and very slippery - in the driving lane that is. The shoulder was fluffy and ok to run on. But the Parks are the best place to run in the winter. Out of traffic, quiet and generally kept open pretty prompt after a dump of snow.
See you out there sometime,
Keep give'n'er,
GK
Sunday, November 3, 2013
Hey pretty good run last Saturday morning. A great run. We had 9 runners and 2 dogs.
The dogs gave us the starting gun.
A couple pictures, thanks to Val and her camera. The picture of the sun rise was right after the run. The weather was good - no wind, dry footing and the temp was great for running. Thank you Jolie for setting it up. The reservation table for breakfast and the selected route. I think the distance was close to 4 miles (just under)?
When's the next one?
Keep give'n'er,
gk
The dogs gave us the starting gun.
A couple pictures, thanks to Val and her camera. The picture of the sun rise was right after the run. The weather was good - no wind, dry footing and the temp was great for running. Thank you Jolie for setting it up. The reservation table for breakfast and the selected route. I think the distance was close to 4 miles (just under)?
When's the next one?
Keep give'n'er,
gk
Monday, October 28, 2013
A REMINDER
BREAKFAST RUN
SATURDAY
NOVEMBER 2ND, 2013
8:00A.M.
WESTWOOD INN
SATURDAY
NOVEMBER 2ND, 2013
8:00A.M.
WESTWOOD INN
June McKenzie at the Queen City Run
Everyone welcome
see you there
Get in one more run before the big snow fall comes. Right now, the footing is perfect.
Keep give'n'er,
gk
Friday, October 25, 2013
Friday the 25th of October 2013
Breakfast run coming up on November 2nd, 2013 at the Westwood Inn at 8:00a.m. Jolie has a great route picked out for us. See you'all there. It's going to be a great run.
I bought a new pair of Brooks runners on the 18th. I've now got about 30 kilometers on them. I bought them the day before a 10k run. That day I ran two miles in them. They are light weight runners with a lean construction. They have a flat sole with no built up heel. After the initial two miles, I could feel the balls of my feet a bit warmer and the back of my heels felt - "stretched." It was different running in them. I debated weather to use them in the 10k or wait a bit. Guess what - I ran in them. They felt fine and I never had any hot spots or any pains anywhere. I think that I am landing more flat footed rather than pounding down on the heel. ( a credit to the runner, I'm not consciously thinking or trying to land flat footed). So far, I like them. They feel very light and comfortable.
Keep give'n'er,
gk
I bought a new pair of Brooks runners on the 18th. I've now got about 30 kilometers on them. I bought them the day before a 10k run. That day I ran two miles in them. They are light weight runners with a lean construction. They have a flat sole with no built up heel. After the initial two miles, I could feel the balls of my feet a bit warmer and the back of my heels felt - "stretched." It was different running in them. I debated weather to use them in the 10k or wait a bit. Guess what - I ran in them. They felt fine and I never had any hot spots or any pains anywhere. I think that I am landing more flat footed rather than pounding down on the heel. ( a credit to the runner, I'm not consciously thinking or trying to land flat footed). So far, I like them. They feel very light and comfortable.
Keep give'n'er,
gk
Monday, October 21, 2013
November 2nd breakfast run
Westwood Inn at 8:00a.m. Do you like "runny eggs?
Last Saturday,We ran in the WFPS (Winnipeg Firefighters & Para Services). There were about 2 thousand runners - total. They run a 1/2, a 5k and a 10k. It was good. It was cold and wet but it just goes to show that you can still run in it. A little coolish at the starting line up but after 10 minutes - no problem. In fact, it is great to run and not be over heating the thermostat.
Erin, Calli, Maureen, Randy and me participated. Erin and Randy and Calli the 5k and Maureen and I the 10k.
Erin 0:22:34
Calli 0:26:53
Randy 0:28:58
Maureen 0:50:19
Me: 0:57:41
The big highlight - Erin (11 years old) placed 1st in the women's 5k out of 176runners. An amazing run Erin - way to go!!!
Keep give'n'er,
gk
Last Saturday,We ran in the WFPS (Winnipeg Firefighters & Para Services). There were about 2 thousand runners - total. They run a 1/2, a 5k and a 10k. It was good. It was cold and wet but it just goes to show that you can still run in it. A little coolish at the starting line up but after 10 minutes - no problem. In fact, it is great to run and not be over heating the thermostat.
Erin, Calli, Maureen, Randy and me participated. Erin and Randy and Calli the 5k and Maureen and I the 10k.
Erin 0:22:34
Calli 0:26:53
Randy 0:28:58
Maureen 0:50:19
Me: 0:57:41
The big highlight - Erin (11 years old) placed 1st in the women's 5k out of 176runners. An amazing run Erin - way to go!!!
Keep give'n'er,
gk
Monday, September 30, 2013
breakfast run
Breakfast Run
Saturday
November 2nd, 2013
8:00a.m.
Westwood Inn
A fun run and a breakfast after the run.
No fee for the run and buy your own breakfast.
Contact Jolie Verbo
and let her know that your
are going to be there
(need a head count).
Everyone welcome - it's fun to run and it's fun to eat breakfast.
Tuesday, July 23, 2013
Tuesday, July 16, 2013
RODEO RUN 2013
And................... Rodeo Run coming up. Friday, July 26th, 2013 at the Arena at 7:30a.m. A 7k run. It could be your Tempo Run or your easy pace run. What every you like.
Be there or be square.
It's going to be fun - rain or shine.
See you there,
Keep give'n'er,
gk
Wednesday, July 10, 2013
2013 Rodeo Run
The Regional School Track:
Lane #4, all the way around is 0.41km. So, if you do 12 laps in Lane 4 (6 one direction, 6 the other way), you get 12 x 0.41 = 4.92 kilometers ( 3.057 miles). A 3 mile run. Not bad. It's a nice track. Good footing. A measured distance. Any wind is balanced out. No traffic. I like it; it's a good change up.
Rodeo Run coming up. Friday the 26th of July. A new route and only one distance this year, 7K.
No preregistration, no registration, no fee. Will give you the lowdown on the route just before we blast off at 7:30a.m. It will be a good one.
See you there.
Later,
gk
Lane #4, all the way around is 0.41km. So, if you do 12 laps in Lane 4 (6 one direction, 6 the other way), you get 12 x 0.41 = 4.92 kilometers ( 3.057 miles). A 3 mile run. Not bad. It's a nice track. Good footing. A measured distance. Any wind is balanced out. No traffic. I like it; it's a good change up.
Rodeo Run coming up. Friday the 26th of July. A new route and only one distance this year, 7K.
No preregistration, no registration, no fee. Will give you the lowdown on the route just before we blast off at 7:30a.m. It will be a good one.
See you there.
Later,
gk
Monday, May 6, 2013
Summer Run
Hey Valley Runners:
What a difference a couple days make. Today, the temp was in the upper 20's. Valley Biz forcasted 26*C; I don't know if it got that high or not, but it was nice.
I ran the New By-Pass at 11:30a.m. The first time this year in a t-shirt and shorts. It was nice. There was a bit of a breeze blowing and in the end, my t-shirt (cotton, at that) wasn't even damp. Verry comfortable - no layers.
So, the 6th of May today. We got about a month and a little bit before the Fun Run on June 23rd. It is creeping up fast, as runs usually do. This year was hard to jump-start the training as there was virtually no spring - just plain old - 8*C winter - right up until a few days ago. Hopefully, it's gone and will leave us alone for 6 months or so.
Get out there and keep give'n'er,
gk
What a difference a couple days make. Today, the temp was in the upper 20's. Valley Biz forcasted 26*C; I don't know if it got that high or not, but it was nice.
I ran the New By-Pass at 11:30a.m. The first time this year in a t-shirt and shorts. It was nice. There was a bit of a breeze blowing and in the end, my t-shirt (cotton, at that) wasn't even damp. Verry comfortable - no layers.
So, the 6th of May today. We got about a month and a little bit before the Fun Run on June 23rd. It is creeping up fast, as runs usually do. This year was hard to jump-start the training as there was virtually no spring - just plain old - 8*C winter - right up until a few days ago. Hopefully, it's gone and will leave us alone for 6 months or so.
Get out there and keep give'n'er,
gk
Tuesday, April 30, 2013
Big time winter blaas
How do you like it? Winter conditions on the 30th of April 2013. Not much we can do about it.
We can still run in it; even tho it's hard to get out and start. Just have your mind set that it's February. No problem eh?
Run
Keep give'n'er,
gk
Wednesday, April 10, 2013
Cold Spring Training
Who's out there? It's tough getting out the door in April when it's like January/February temps. Oh well, got to go. There is a run coming up very soon - June 23rd right here in Swan. And, it's going to warm up.
Keep give'n'er,
gk
Keep give'n'er,
gk
Tuesday, January 22, 2013
COLD AND WIND
I ran the 5k Route* this morning at 11:00a.m. Arena, Legion Park, across bridge at Morley's, Duncan Crescent, Athlone, 2nd Ave. NW, Ditch Road and back to the Arena. Worked ok. I had all the layers on that I own. Belacava, toque, two pair of mitts, etc. No problems. Lots of blue sky and sun.
Things are coming together very well in organizing the Fun Run: Jolie Verbo at the Helm. If you know of anybody who would might be interested in being a "Volunteer Worker" at the run, please have them give Jolie a call at 204 734- 7049. It takes lots of help.
Are you running outside in the cold weather? Ya, it's not so bad really. Once you've bundled up and start running - it's works fine.
Tip for the Day: Duct tape the mesh toes of your runners and wear wigwam socks.
Keep give'n'er,
gk
* The 5k Route is one of the three choices of Routes at this summer's Fun Run on June 23rd, 2013.
Things are coming together very well in organizing the Fun Run: Jolie Verbo at the Helm. If you know of anybody who would might be interested in being a "Volunteer Worker" at the run, please have them give Jolie a call at 204 734- 7049. It takes lots of help.
Are you running outside in the cold weather? Ya, it's not so bad really. Once you've bundled up and start running - it's works fine.
Tip for the Day: Duct tape the mesh toes of your runners and wear wigwam socks.
Keep give'n'er,
gk
* The 5k Route is one of the three choices of Routes at this summer's Fun Run on June 23rd, 2013.
Sunday, January 6, 2013
Swan Valley 1/2 Marathon
We can start some easy outside running right now. No hard stuff; just an "easy-going" start. A couple outings a week. And then we'll be ready for a spring board into Spring Training.
And , this year, we have a new RUN in the Valley with three events. A 5k, a 10k and a 1/2 Marathon. Right here in the Swan River Valley - not far to drive at all. Thanks to Jolie Verbo. Jolie has registered the run with The Manitoba Runners Association and they will be up to help with the event.
VOLUNTEERS: If you would like to help with the run, please call Jolie and leave your name with her. There is lots to do with timing, spotting, registration, sign placements,first aid, water stations, etc. The date is Sunday, June 23rd at 8:00a.m. All three events start and finish at the Arena. You can check out these links and see the routes. We need lots of volunteers to help run the event and so if you can help out in anyway, we really appreciate your help. Thank you.
http://www.mappedometer.com/?maproute=144891
Mark your calander now for
JUNE 23rd, 2013.
Check out the Blog for future postings.
Any questions please call
Jolie (204-734-7049)
or
Garry (204 - 734 - 5265 )
Did you know:
The Rotary Park outside loop is 0.71 miles or 1.14 kilometers
The Legion Park outside loop is 0.66 miles or 1.06 kilometers
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