Canada Day Loop

So yesterday was the perfect day for a run. It was a long run day, so out I went. GPS data can be found here. 

The loop starts from Heritage Hills and heads south along Horse Creek Road to the River. I had a  blazing pace here of about 3:30/km.

I love running along the river. So purdy!

There is some singletrack along the river, which is always fun.

So high up above the river, which is very high at the moment due to all of the rains we've had lately.

I ran past Mitford Park which was preparing for the Canada Day concerts (that we would attend that evening). I could hear the "check-check, thump-thump-thump, check-check" for the better part of my run.

Cochrane's Red Rock pathways.

Yours truly, Canadian do-rag and all (I've had it for 13 years now).

Running through the culvert under Griffin Road!

Through the parks! It is so very green from all of the rain we've had.

Under the train bridge and highway.

Creeeeeeepy......

The RancheHouse Ravine is great for singletrack, but it was still quite muddy and wet.

So lush and green.

Did I mention muddy? Wet shoes are never a good thing, especially wet and full of mud. I did slip and fall in the mud.

Singletrack back to the RancheHouse.

A great run!

The last part of the run is all road and gravel back to the neighbouhood. Not my first choice, but it's nice to be able to run from home.

At the apex of my run, looking south to the mountains (and Moose Mountain, which I ran on Thursday).

Looking back towards my beloved home of Cochrane. I love it here!

And looking west towards my mountains. Yep, I claim them in the name of Lorne. Devil's Head (the knob mountain), I shall conquer thee.

So I was winding down the run along the gravel road back to my place when I hear a "screeeeeeeeee" above my head. I look up, and no more than 10 meters above my head is a hawk floating right above me.

I zoomed in with the camera and got this photo. Not bad, but very cool!

So my first week of ultra running training consisted of 2 trails runs, 1 track runs and 2 road runs. There were also some weight training sessions in there, which are critical to maintain and build strength, both upper and lower. I ran a total 45.3km, which is a good start in my opinion.. I also purchased some good technical running clothing, which makes all of the difference in the world! However, my best discovery is a recovery smoothie:

1c frozen kale
1c frozen blueberries
1 whole lemon, peeled and seeded
Water until smoothie consistency is achieved
1 tbsp chia seeds

Blend until smooth, and enjoy within 30 minutes following a long run. The high-antioxidant value of this smoothie and the chia seeds really help recovery and reduce inflammation. Also, drink lots and lots of water. Nom nom nom!

:-)