Last week

Running steady missing the odd day and keeping most of my runs around twelve K.m . My runs have been in Duncan either running up stairs or a trail that parallels the stairs , then their is the trans Canada trail that starts in Duncan and heads towards Lake Cowichan, It has a slight elevation out of town for the first 7K.M so you can still cover quick millage on the way back to Duncan seeing the trail has an down-ward slope, and no big hills to run up. Running In Nanaimo twice a week I have found an nice running route. I start at Brechin point boat ramp . run up brechin road to Departure bay road  coasting down hill the first part till I get to the beach were I have a flat stretch before heading up hill again on Departure bay RD , I can run up to the island hwy and run along   the hwy on the parkway and back to town.On  departure bay road I also run  to rock city Rd and make a different loop, this road takes you on more off an Isolated stretch  Rock city road turns into smuggler  Hill drive and ends  back on departure bay rd. On Sunday I ran from Brechin point to smugglers hill drive and running till I got to rock city road i discovered a  trail in Linley Valley This area is called linley valley Park and has a nice gravelly  trail running through the Park The trail takes you past Cottle lake. The trail itself seems like an old railway track so it wasn't hilly ,  When I reached the end off the trail I had taken I came out at Linley road and following it I came out on Hammond Bay road, and familiar surroundings again  Once here I had to run back to Departure bay and to Brechin point,