Thanks to Steve and Anthony for this creative and super informative easy to follow tutorial on how to load a GPX file from Strava to your watch.

Week 7's bonus checkmark was following the PACE Sports Fitness Group on Strava. It was also a nudge for some of you to who aren't on Strava to check it out because there are some functions that can be really helpful with your route planning. Strava allows you to keep your workouts private or choose which workouts you want to share, for anyone who has privacy concerns.

If anyone has any questions on this video or uploading files to your watch, please reach out to one of us!

Steve: 250-718-6557
Tom: 778-986-1490
Trent: 250-878-7432
Rene: 250-878-1736

Trailforks has a very user friendly way to plan a route that you can download as a gpx to add to your watch or it allows you to print a map to take with you on your runs.

This video link uses a mountain bike route as an example, and in some instances it's better to build your route as a "mountain biker" because it tends to show the trail names differently (example below), however you can switch the activity to "trail running" before you begin, if you prefer.

This is also a great way to send your route to your family or friends before you head out so they know where you'll be running as part of your safety trip planning.

Take a few minutes to review the short video and practice with your Trailforks account to help build safe and fun routes!

The following is a list of trails that are still open to public access. Most of these trails are on apps like trail forks, all trails or even on strava. Do you research before heading out please read the blog post on "safety" before you embark on trail runs by yourself. There is information on trip planning and top 10 essentials to bring with you. You can find this post under the "trail beta" categories on the right hand side of this page.

For the time being, some of us may need to get more comfortable with doing loops or out and backs on shorter routes to get the time on our feet, until we get more familiar with some of the routes listed below. 

If you have any trails you would like me to add to the list - just email me and I will update it as we go.

1. Goat's Peak Regional Park:  4km / 864 ft. Out and back, great for vertical repeats or mid week runs.
2. Scenic Canyon Regional Park (Phase II Greenway): Out and back with approx. 14km per repeat, so there's potential to do up to 3-4 repeats for those wanting between 36km & 48km.
3. Mission Creek (Phase I Greenway): You could start here and add on Phase II for even more distance. Phase I is flat, while Phase II has hills.
4. Rose Valley Regional Park: keep in mind the west side of the lake is usually a lot quieter. This part tends to get very busy in peak hours, so consider going early morning.
5. Black Mountain Regional Park: this park is smaller but beautiful. It would require laps or repeats for a long run but would be a nice mid-week workout. Lots to explore here. It does boarder private property, so just be aware of signage. 
6. Lebanon Creek Linear Park: Mostly suitable for vertical focus, however there are trail networks that loop around at the top and you can link this to Johns Family Nature Conservancy, Gillard and Thompson flats if you're adventurous or know the area.
7. Johns Family Nature Conservancy: an extension of Lebanon Creek Park / different parking option.
8. Glen Canyon Regional Park: You can start at the kids spray park behind the pizza hut, or at the bottom of gellatly road. The trail is rolling and easy to follow, however short. 4km / 200m.
9. Kalamoir Park: Smaller park but nice rolling trails. More suitable for mid-week runs / loops.
10. Trepanier Creek: Parking at the top is less confusing access point. 6km out and back with side goat trails but they can get steep and sketchy, so best to avoid them. You can also access from Peachland Elementary which starts with a significant climb then changes to rolling trail. Approx. 8km. 
11. Coyote Ridge: access from the dog park across from the former dump entrance. Trails are on Trailforks app. Easy to throw together 10km or so without any looping or out and backs.

1. McDougall Rim - this trail is remote and not recommended as a solo outing. The snow usually doesn't melt until the beginning of May. It's a 20km loop, however you can also do an out and back. The trail network has some "turns" to make / know so best to go with someone who is familiar with this trail network.
2. Carrot Mountain: West Kelowna out and back (the loop is also tricky to navigate if you don't know it). Best for vertical repeats with a gorgeous view at the top. Very steep trail, waterfall, unstable footing but awesome.
3. Glue Grouse: another great trailnetwork, but remote and does require some "turns" to make / know so best to go with someone who is familiar with this trail network. It can be done as an out and back on the FSR to the summit or as a lollipop on the dirt bike trails. The total lollipop is approximately 12km and usually takes me a few hours.
4. Glenmore Highlands: different access points. We have typically accessed it from Cara Glen Drive off Clifton Road. It's a bit maze like but you're pretty much surrounded by residential areas so you could pop out on a street and stay safe for the most part. These trails, however do extend to McKinley, end of Clifton Road and there are some remote depths to it once you leave the trails around Widen area.
5. Dilworth Two T's: a nice starting area is Dilworth Mountain Park. This is an urban loop that has lots of options to add on or take off elevation / distance. It's definitely a route that you need to do a few times with others before you get "to know it".
6. Knox Mountain: 6am starts recommended to avoid peak hours as this park is very busy.
7. Mount Boucherie: 6am starts recommended to avoid peak hours as this park is very busy. We have mostly done repeats here, however there is a nice up and over route and other trails you can explore. Again, this location is pretty much sandwiched with residential properties and is a smaller mountain so there is less risk to get "lost" so-to-speak. 
8. Spion Kop - Lake Country - a fun trail networks and easy to do a long run if you are up for a few loops. Otherwise, a great mid week option with an other spectacular view point at the summit.
9. Kuipers Peak: upper mission. Easy to get up to 10km of exploring this area but you will cross over similar trails or loop a lot. You can access Gillard / KVR without going into the Provincial Park from here.
10. Pin Cushion: located in Peachland this is approx. 4km trail that's good for vertical repeats. It's a small parking lot and tight trail, so best to avoid peak times.

Tips for Running Smart

1) Stay alert, even when you’re tired: It’s easy to get sloppy or "check out" towards the end of a run. Your form goes, then your mind, and before you know it, you don’t even remember the last mile of trail. Stay alert and pay attention to the trail at all times.

2) Remember trail running basics: Lift your feet, be light in your step. These are the types of trail running basics that are easy to forget deep into a run and that can cause you to fall and potentially get injured. 

ADVENTURE SMART WEBSITE:  

TRIP PLANNING
We rarely head out for an outdoor adventure with the expectation that something will go wrong, and, most times, everything will go right. However, that one time that the unexpected happens…your investment in Trip Safety can mean the difference between a successful outcome and becoming a statistic. Whether your activity is during the summer or winter, on land or water, anywhere in Canada; remember the three T’s and follow these simple steps >>>> trip planning 
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THE TRIP PLAN
NO ONE EVER expects to get into trouble outdoors. But, a turn in the weather, mistake in judgment, unexpected injury, equipment failure, or sudden nightfall can quickly change any recreational outing into a crisis. Does anyone know where you have gone and when you expect to return? >>>> The trip plan

BEAR SAFETY
Black bears are found in 12 of Canada's provinces and territories, while grizzly bears are located in western provinces and northern territories. Though these areas are natural bear habitat, increasing human development and access pose a serious threat. We must respect the fact that the wilderness is home to bears, and as visitors we must do our part to help conserve bears and their environment >>>> bear safety

COUGAR SAFETY
Although there have been a few sightings in other provinces, the cougar is endangered in eastern Canada. Cougar sightings are rare and direct attacks on humans are even rarer; however, when humans venture into the backcountry, we bring ourselves into the heart of cougar territory.
Though you may consider yourself fortunate to sight a cougar in the wild, these beautiful predatory creatures are unpredictable. If you do experience a confrontation with a cougar or feel threatened by one, immediately inform the nearest office of the Conservation Officer Service. Learn as much as you can about cougar behavior before you head out, and act responsibly while sharing their natural habitat >>>> cougar safety


TOP 10 ESSENTIALS
What survival items do you think should be carried in your pack for any outdoor adventure, whether the duration is a few hours or several days? These are not the specialized (and often essential) pieces of equipment that you would bring for your given activity (skis, a kayak, avalanche tranceiver, etc.), nor are they the items you would pack specifically for a camping trip (tent, sleeping bag, etc.), but are the basic survival items you should have in ANY outdoors situation  >>>> top 10 essentials

We understand that a very key part of our trail running clinics is that we take the guess work out of where to run and plan fun adventures and safe routes for our participants to enjoy.

One of the challenges with physical distancing is that we are unable to gather and lead these types of workouts this clinic and that leaves some people wondering where to go and what other considerations need to be me made.

We have put together a little starter pack with some tools that are available for you right now, until our team can put together a few baseline routes to build from.

- TRAIL FORKS
- ALL TRAILS
- STRAVA

STRAVA has recently made some very interactive adaptations to their software to help people explore routes in their area. They continue to build options into this platform and are taking feedback if you have any. You can also follow other PACErs and friends and use some of the routes. We are looking into hosting a FB WATCH PARTY or YOUTUBE VIDEO on these features soon. Stay tuned! In the meantime, play around on the app and see where it takes you :)