E-Tree Farm Long Run

By: Matt Setlack

Location: This is a loop so you can start it wherever you like but I prefer to star/end it in Tri-City Estates.

Distance: Approximately 34km

Surface: Paved road in the countryside

Map of E-Tree Farm Long Run (click to enlarge)

This is one of my favourite long runs around Cold Lake. It is very fast and extremely flat (about 180m of elevation gain and loss over 34km). The countryside roads are quiet and the motorists are generally very courteous (as long as they see you - so wear a bright shirt). I generally start this run in Tri-City Estates and run the loop CW.  

Looking east on the road to Kinosoo Ridge (Township Rd 630)

Washrooms: Located at Tim Horton's in Tri-City Estates, community garden porta-party outside the Energy Centre (in summer), inside the Energy Centre, gas stations in Cold Lake North, washrooms in the first parking lot at the Cold Lake Provincial Park (if you want to make a detour at the NE corner of the map above) and there may be washrooms at the Grand Centre Golf Course but I have not used them before.

The busiest section of this long run is the road leading to the Kinosoo Ridge Snow Resort. Once you are off this road, the run gets significantly better and much quieter. The majority of the roads on this run are lined with trees, which provide shade from the +30C heat in the summertime and a wind block from the -30C cold in the wintertime. You can run this route all year around.

Looking south on the road near E-Tree Farm (Range Rd 414)

The roads are moderately cambered so I like to run facing traffic for half the run and with traffic for half the run (on the roads that are less busy). 

Looking north near the turn on Range Rd 414

You can really get into a nice groove/pace running this loop. The roads are very clean and in good condition for the most part (when they are not under construction as they are currently (Sep 2017)). Once construction is done, this is going to be an even more amazing long run. 

Looking east at the intersection of Township Rd 624 and Range Rd 415

Alternates: If you don't want to run the complete 34km loop, then you can just do the "upper left box" in the map above (approx 18km, I believe). Also, when you are running eastbound on the road to Kinosoo Ridge, you can turn south a little earlier (on Range Rd 415 (as per map above) or Range Rd 15 (as per Google Maps)). I believe this would reduce the distance by about 5-6km. 

Looking north on Range Rd 420A near the Grand Centre Golf Course

Advice: As of 28 Sep 2017, there is construction occurring on Range Rd 15A and on the road to the Kinosoo Ridge Snow Resort so I would not recommend running on these two roads until construction is finished.

Update: As of 28 Apr 2018, construction appears to be complete on Range Rd 15A. This road is now very likely the fastest road to run on in the Cold Lake area. I love it! The surface is relatively soft asphalt that has minimal camber. The lines have not been painted on the road yet. I recommend running facing traffic and wearing brightly coloured clothes for better visibility for the motorists.   

Jackson Field Track

By: Matt Setlack

Location: Cold Lake South in between the RCMP Detachment, the Holiday Inn and Assumption High School.

Distance: 1/4 mile (402.336m) around the inside lane

Surface: 100% rubber track (mondo'ish surface)

Location of Jackson Field Track (click to enlarge)

This is one of the nicest tracks I have ever run on and it surprises me that few people know that it even exists. It is pretty much brand new having been built around 2012 or 2013, I believe. If you wanted to run on a track like this in a big city, you would have to book it in advance and pay to use it. Jackson Field Track in Cold Lake is free, open 24/7 and is never crowded.

Emily and Matt on Jackson Field Track

It is the perfect place to run fast. If you're looking for an amazing place to do intervals or even a longer tempo run with very consistent pacing, Jackson Field Track is the place to go.

Shovelling snow off the track in the spring is also a way to warm-up.

Warm-up: As a warm-up, I typically run to the track from Tri-City Estates, which takes about 20 minutes. I you prefer to drive to the track, there is ample free parking all around the track. You could warm-up on the track or on the gravel Ironhorse Trail. There is also a gravel/dirt track one block west you could warm up on.

Using an orange cone as an aiming point.

Washrooms: During the spring and summer, there is usually a porta-potty (portable toilet) located right at Jackson Field. Otherwise, you can run to McDonalds, Subway or the Library (I believe the Holiday Inn also has a washroom).

Looking west towards the dirt track just past the RCMP Detachment.

Distance: I have personally measured the very inside line of Jackson Field Track with a wheel and the distance was 402.336m (1/4 mile). I have no idea why the designer/builder would create a 1/4 mile track when the universal standard is 400m. I would be very curious to know. When I am doing km repeats here, I usually start at the 200m line, walk 6 or so paces forward and place a cone on the ground. From this cone to the start line plus two more laps around the track is approximately 1,000m. (I also have a Jones Counter if anyone would like to borrow it.)

This is the 200m mark

Interval Workout Examples: I always do 20 minutes warm-up and 20 minutes warm-down. Here are some of the faster sessions that I like to do: 

1. 6 minutes, 5, 4, 3, 2, 1 with 60 seconds easy run recovery. Start at tempo-pace in first three and work to interval-pace in last three
2. 8 x 1km @ 10k pace with 60 seconds easy recovery (I usually do 200m easy recovery to get back to my start point)
3. 8 to 10 of 60/40 seconds @ interval/easy-pace. I usually do this one a few days before a race just to get the fast leg turnover.

Advice: I like to bring along orange cones to place on the start line and 200m line because I find it helpful to have an object to aim for when I'm running. If I'm warming up/down on the track, I usually run around the track CCW and then do the session CW (the standard direction).

Stay tuned for Matt's Favourite Local Run #3!