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!

:-)

Horse Creek Bike Loop, in "Winter"

This didn't happen too long ago, and it was great to get out on my bike during the so-called winter we are experiencing in Alberta. I did this loop in summer, so it was much greener, but this was good enough, considering it was February. GPS data can be found here.

This didn't happen too long, and we haven't had much snow this winter anyways. I'm expecting it to all come down in March...

Of course I'm grinning! I'm biking in February! And I was in shorts. And I wearing my special events bandana. I've had it for 13 years this year, and it's been with me many places. MANY places...

It's such an awesome ride! I only saw two other bikers out. I thought for sure that I would have seen more.

I'm trying to get some cool perspective, like that of my hub's view, sort of, I think...

This is beautifully green in summer, but it certainly held its charm in winter.

The nice thing about this loop, is that once you finish Grand Valley Road, if you are riding the loop clockwise, the ride back down Horse Creek is pretty much all downhill right to highway 1A. 

Another great thing about this ride is the serious lack of traffic! I'm not a fan of riding on the shoulder of the road, but there is so few people and cars on this ride that you can wander all over the pavement! Be careful, of course.

More wheel hub perspective. I ride singe speed, but I think I was easily able to get up to 50km/h on the downhills.

Horses! Of course, it is Horse Creek Road...

Towards the end of the ride, the weather got a little colder. But I was close enough to home that it didn't bother me. 

I was truly lucky to be out on this ride. It was a gem in this winter season we've been having here in Alberta. As I write this, a few weeks after this ride, it is snowing a bit colder than when I rode, but you won't hear me complaining. Not one bit.

:-)

Well done Alberta!

The reason for the title of the post is because the government of Alberta recently opened its newest Provincial Park. This provincial park also happens to be 10 minutes from my house. With lots of trails. For running...

Run data can be found here.

A nice map tells you where you can and cannot go. I think it's much easier to stick to the trails.

The first part of the run involves a relatively steep descent through trees. Because it is winter, there is lots of ice and such, so I had to tread carefully. I ran this last week in my mukluks, and they had much better grip than my NB Minimus shoes.

It was a nice run along the bottom of the trail. I knew that I had descended, and that to get back to the car, I would have to ascend. I'm also pretending I had not run this loop yet.

So, that comment about running back up to the car at the end of my run. Well, there are two big elevation changes on this run, and I had to go up to the high point. Twice. This would account for the 168m elevation gain in 7.2 km.

Up and and up and up. It was very windy, much to the normality of living in the Bow Valley. This hill happened to be headed west, so I was uphill and into a headwind. Insert sob music here.

A hill. The last big one, but I had to walk. My goal is to be able to run this hill.

At the west-most point of the run, there is a fantastic view of the town I call home. Cochrane, yeah yeah, in all of it's windblown and brown glory. (It's not that bad, actually).

This is looking south-east (ish) along the Bow river. It's very nice, methinks.

I really like the way this photo turned out. I may have to print and frame it.

Glenbow Ranch Provincial Park is an actual ranch, and it also used to have a village on it. So throughout the run, there are remnants of the old village that used to be there, as well as signs of obvious modern day ranching, such as cows and poo on the side of the path.

It appears I dropped my camera and it took some photos of me running away. Perhaps my camera has heard that I am looking to replace it soon. And yes, it is December 30th and I am wearing shorts.

The is the final long ascent back to the parking lot. I passed a dude who was carrying his full camera gear and he simply smiled at me and said good-day. I liked that.

The best part of the run is knowing I've completed it and that I will do it again soon.

Ok, one more moment to enjoy this sensation.

That is Glenbow Ranch Provincial Park. A very nice park in a very nice part of the world. A place I can call home. It would not make a good place for snowshoeing as it is a working ranch and everyone is asked to remain on the trails. There are plenty of trails, some 28km, or so I've been told. I've only explored 7.2km total, so there is much more left to discover. Right out my back door.

:-)

Commuting Fun!

As was my goal earlier this year when I bought my bike, I wanted to do a daily commute on the bicycle. Well daily doesn’t happen, but frequent does. Here are some photos (up until the point where my camera ran out of batteries).

 

Ok, the exposure settings suck, but there is a deer in the picture as I head west towards the mountains.

 

See, a nice deer! Blurry, yes, but definitely a deer.

 

Heading south on Horse Creek Road towards the tracks. This morning I had to wait for the train for 5 minutes, but most days there are no trains.

 

Riding through the neighbourhoods towards the intersection. Beautiful way to start the morning!

 

Coming up to the intersection, you can smell all the fast-foods being prepared. Not exactly the best choice for an active morning, but oh so tantalizing when you’re riding on an empty stomach.

 

This is passing the Tim Horton’s in town. It looks as if I’m playing in heavy traffic, but actually I am just passing parked trucks.

 

I used to take the pathways under the bridge, up the other side, across on the pedestrian walkway and then back under the bridge to the paths, but I realized it’s safe enough to just ride the shoulder.

 

Crossing the bridge over the Bow River. The river has been really swollen this year. Usually in the morning it is quite low then by afternoon it is much higher, but now it seems to be always high. It even floods the parking lot underneath quite often.

 

Rather than heading up the highway, I take a right at the lights into Bow Meadows (I think) and aim for Tower’s trail. Sure it’s an additional 10km, but it is so worth every minute of it!

 

Ah yes, Tower’s Trail hill. One of two major hills (if you want to call it major) on the ride. Major enough to cause me to pant.

 

At the top of the hill, the sun just peeks over Big Hill. Such a pretty way to start the morning!

 

At the top of Tower’s Trail hill, some rolling roads that turn into gravel. I figured my ride to be about 56% tarmac, 44% gravel. That’s why I have the commuter bike and not a road bike, as mine can handle the gravel.

 

And there I am. At my desk being a good worker.

Commuting on the bike is great cause it’s the perfect way to start the morning, then I spend all day looking forward to the ride home! Sure it may take 1:15, but it’s no big deal to me cause I enjoy it so much! A great way to get some fresh air early in the morning. Usually when I ride to work, it ends up rainy or stormy, but hey, it’s half the fun seeing whether it rains or not! So far this year, I’ve logged 530km, which I think is pretty good (considering I’ve only put 1600km on my motorcycle).