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PO Box 1, Guelph, ON Canada N1H 6J6 Telephone: 519 836 9147, Internet:

Volume 41, #2 - July, 2013

Speed River Trail 40th Anniversary

On June 1, a number of hardy members and special guests braved the not-so-pleasant weather to celebrate another milestone in our club’s history. Bill Mungall conducted a dozen hardy hikers on an end-to-end while Terry Spittles, Lynn Glover and the Staneks led shorter hikes on the individual trail sections. More on Page 4.

Appreciative greetings and praise for the club’s work in originating and maintaining the trail were expressed by MPP Liz Sandals, Wellington County Warden Chris White, Puslinch Mayor Denis Leaver and Guelph Mayor Karen Farbridge. Club President Bill Mungall presented hot-off-the-press copies of our latest handbook to these special guests. Members wanting copies of the revised handbook can obtain these from the Membership Secretary or The Bookshelf.

Mike Curtis performed his usual magic with the loaves and fishes so all were well satiated before Bob Fanning and Henry Graupner dispensed the cake. On the following day, an interested Jack-in-thepulpit watched from trail-side as members of the Parker family, along with some club executives, bridge designers, constructors and friends, officially opened a replacement bridge on Section 3 of the Radial Line Trail. More on Page 5.

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GHTC Newsletter Vol 41, #2, July, 2013 The GHTC Newsletter, published in March, July and October, is sent to all of the club members, other trail organizations, landowners who provide access for our trails, advertisers and club supporters. Opinions and views expressed in this newsletter are those of the individual writers or advertisers and do not necessarily reflect those of the Guelph Hiking Trail Club executive, members, or affiliated bodies such as Hike Ontario. Check the club web site for details on merchandise for sale, hike schedule changes and club contacts. Mail: PO Box 1, Guelph, N1H 6J6 Club members and others are encouraged to submit articles, notices and photographs to the newsletter editor for possible publication in your club’s newsletter. Deadlines for receiving material for publication from members, hike leaders and other contributors are: February 15 for the March issue, June 15 for the July issue and September 15 for October issue.

President’s Message What a Club! There is so much going on! In this newsletter, you will read accounts of some of the special events and works that the club s u c c e ss fu l l y h o s t e d o r completed recently. The 40th anniversary celebration of the Speed River Trail, a truly monumental bridge-building project on the Radial Line Trail, the first-ever use of the Kissing Bridge Trail for a covered bridge-tocovered bridge hike, our 4th annual Trails Open event at Starkey Hill, the Spring on the Trail fundraiser, a wildly successful kids hike, a heavy spring hike schedule, a newly revised edition of the guidebook, and the completion of “The O.R.” Sidetrail. And lots of trail maintenance hours by our trail captains and section leaders, chasing after ice storms, winds and serial floods. Phew! To accomplish all these events and projects, the club relies on its members as volunteers. And the Club does have some more exciting “builds” of new trails and bridges up its sleeves. So if you want to become more involved in the trail projects or other work of the club, just tell someone on the executive committee, or have yourself added to one of volunteers lists when you renew your membership. In fact, we will be needing a few good women and men for our executive committee in the upcoming year as we will have some upcoming vacancies, as of our AGM in November. If you like what we do, and want to make a contribution of your energy and talents, (current or latent), and you are willing to devote time to attend just some 6-8 meetings a year, why not consider filling one of our exec spots? Read on in this newsletter for the available opportunities!

Your exec, the hike leaders, section leaders and trail captains have been working creatively to better engage our membership in the activities of the Club, to show appreciation and responsiveness to the 40-some landowners who have given permission for the trail to cross their properties, and to work to improve the condition and the route of the trails to be the best they can be. Watch for more initiatives to come on all three of these priorities. Next, the Club will be exploring new ways to draw into the Club more members from the growing communities outside of Guelph that are on or close by our trails...i.e. Fergus, Elora, Cambridge, Acton, Rockwood, Eden Mills, Nassagaweya/Milton, Morriston, Aberfoyle, Everton, Moffatt and Arkell. And we will be on the lookout for new opportunities to develop our trail systems to best serve these communities. I would really welcome hearing from you as to your own ideas (on members and trails, both) so that we can focus our efforts to make gains in these areas. Finally, thanks to our many certified hike leaders for committing to such a full slate of hikes in 2013.


Beware! The following GHTC Trails will be closed during hunting seasons. Radial Line Trail Section #3 closed Nov 4 - Nov 8 Section #4 closed Oct 1 - Dec 31 Speed River Trail Section #2 closed from end of September through mid March Full details on hunting seasons can be found at: Take care on all trails during hunting seasons!

Dues are Due! Unless you elected and paid for a five year term, your membership expires on August 31, 2013. Please renew at once using the form included with mailed newsletter or through the club’s web site at:

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From the Archives Courtesy of Dave Hull • The original membership fee was $2.00; the first edition of the guidebook cost $2.50; the Club badge originally cost $1.00. (Think back to the early seventies for comparative costs of a gallon of gas, a ticket to the movies or a case of beer.) • In 1974 the membership numbers stood at 232. (Over the years there has been considerable fluctuation in our membership numbers, which now stand at 230 plus.) • From a very early date the Club's mailing address has been BOX 1, GUELPH, ONTARIO, N1H 6J6. (We nearly lost this sought-after address on at least one occasion due to late registration.) • The Activities Report for 1975 showed that there were 23 organized outdoor activities (17 in 1974). There were 9 hikes on the Radial Line Trail and 9 hikes not on GHTC trails. (From an early date there was lots of interest in hiking on other clubs' trails.) • End-to-end hikes have always been popular amongst GHTC members. Initially these were on one or the other of the Radial Line Trail (RLT) or the Speed River Trail (SRT). It was not until 1976 that the two were combined on one weekend for a 50 km hike (and much later still when they were combined into one day). Initially, hikers got a stamp in their guidebooks for completing an end-to-end. In 1976, for the first time a chevron was given to those completing these strenuous two-day hikes. The first scheduled end-to-end was on the RLT on October 29, 1972. The first on the SRT was led by Jill Leslie on June 24, 1973. Henry Graupner led one on the RLT on April 24, 1974 (45 attended). Henry led one on the SRT on October 6, 1974 (see photograph). Jim Pierce led one on the RLT on May 11, 1975, and on September 28, 1975 Bob Fanning led one on the SRT (19 finished). The first annual two-day, 50 km end-to-end was led by Hans Brandl on October 2 and 3, 1976. The Newsletter of the time describes it as follows: “All but one of the starters managed to make it to the first-day finish at Edinburgh Road, some jogging, most hobbling. Day two found another 30 hikers keen to start. Alas, not the same 30, however. Blisters and fatigue had taken their toll. Two of the casualties from the first day barely made it over the mountains that suddenly appeared in Royal City Park, but they did manage to come out on Sunday to cheer the group on. In all 21 people completed the 50 kilometer walk and earned the Club chevron. Ages of the finishers ranged from 12 years to senior citizen, with, of course, the inevitable dog along. Hikers straggling to the finish line at Leisure Lodge on

Speed River End-to-Enders, October 6, 1974. Bob Fanning, Sandra Webster, Hans Brandl, Henry Graupner (hike leader). Sunday were greeted by a welcoming committee, and a variety of cool refreshments was served. All in all, a very jolly ending to a very successful hike.”

Ontario Hiking Week Each year, during the first week of October, Hike Ontario sponsors Ontario Hiking Week, a province-wide event. GHTC, like many other outdoor clubs, will organize a variety of activities for hikers of all ages and skills. Some of these are already listed in the Hiking Schedule section of this newsletter. Be certain the check our twicemonthly, e-mail reminders for details of Members Night and other events occurring during this week.

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Speed River Trail 40th Anniversary! t’s amazing to reflect on how our founding fathers and mothers of the GHTC completed this trail a scant year after completing the Radial Line Trail in 1972. Yet more astonishing is that it was a longer trail that stretched all the way to Highway 8 in Preston, as it was still called in 1973. The City of Cambridge liked this trail enough to take over most of the portion in the City from GHTC over 20 years ago, so GHTC has managed the remaining 13.5 km from the edge of Cambridge to the edge of Guelph since 1973.


Fifteen landowners own the lands through which the trail passes in the Speed River valley, 13 of them private. The Club truly appreciates the support for the trail shown by the landowners over the years, and the opportunity to work with them to manage the occasional issue along the way. To commemorate and celebrate the original completion of the trail, and to pay tribute to the landowners, GHTC held a BBQ on Saturday June 1 in Silver Creek Park in Guelph. Immediately prior to this, four hikes were held simultaneously, one on each section, and one end to end. And, given all the rains and the time of year, all participants braved the worst outbreak of mosquitoes in years! Over 50 hikers and BBQ goers dined well and a special cake designed for the occasion was cut. Also attending were the Mayors of the three municipalities crossed by the trail, and the Hon. Liz Sandals, MPP and Minister of Education. It was clear from their remarks that the trail, and the activities of the Club are much valued by their local residents and by the municipalities themselves. Mayor Farbridge even suggested that the obvious vitality of the Club and its activities were a good indicator of a broader trend to strong community and personal well being she sees growing in Guelph. GHTC works closely with the municipalities to attempt to obtain logical links to our trail system from those trails managed by the municipalities and to improve access to the trails generally. By working together, it is now possible to use Cambridge’s, Guelph’s and GHTC’s Speed River Trail systems to walk virtually continuously on trail 32 km from the Grand River to downtown Guelph! Thanks to Dave Culham for processing the many invitations, and to the social / organizing committee of Gitta Housser, Christine Bando, Kathy Somers, and especially Jane Shifflett, who came up with the creative concept for the event!

By Bill Mungall.

Calling All members! You've enjoyed the trails, you've been on the hikes - - why not now consider helping out to ensure that these activities continue? Volunteering to work for your club provides opportunity for seeing and learning behind the scenes with dedicated and friendly executive members. GHTC needs volunteers to fill the following positions on the club executive: ! Membership Secretary ! Vice President ! Publicity Coordinator Your club also needs section leaders for portions of the Radial Line Trail, Kissing Bridge Trail and the new OR Sidetrail. Without volunteers to fill these positions, there could be no new trails, fewer organized hikes and nobody to look after the administrative duties required for our current activities. If you might be willing to help out in any capacity, contact Bill Mungall at 519 836 5567 or who would direct you to a member of the current executive for more information on duties and responsibilities of the various positions.

Please! Please! Please! Renew memberships NOW!

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Radial Line Trail Bridge Replacement By John Fisher (Radial trail Coordinator).

Over the weekend of May 25-26, a 40 foot truss bridge In addition to the new construction, the old bridge was was installed over Blue Spring Creek in section 3 of partially disassembled and repositioned as approaches to Radial Line Trail. (Photo by Scott Cameron) the replacement structure. (Photo by Scott Cameron)

Thanks to all the volunteers who contributed to this trail On June 2, the Parker family joined GHTC members to officially open the replacement bridge. improvement. (Photo by Scott Cameron) The Location: Section #3 of the Radial Line Trail runs from First Line Nassagaweya to Second Line Nassagaweya, just south of Eden Mills. The trail crosses over an unnamed tributary of the Blue Springs creek and 1500 metres of reforested bush and cedar on the Parker property. Cove Valley Farm, located on Second Line Nassagaweya , has been the Parker/Thomas Family homestead for seven generations. The property was first settled in the early 1800’s by the Thomass and the Parkers continue a mixed farming tradition. Background: A 24 ft long footbridge was built in the early 1970’s to accommodate GHTC foot traffic over the creek and through section #3. It was lengthened in 2000 to 32ft because of flooding and

erosion of the stream banks and a handrail was added around 2006. By 2010, the existing structure was causing the Club some concern. The bridge felt very flimsy, had some sag and was sloping sideways. It had also been shifted off its rudimentary abutments by water and ice several times in the last decade. The bridge needed to be strengthened, raised above the high water/ice level and the deteriorating abutments needed to be replaced. The Solution: After some consideration it was felt any efforts to ‘save’ the existing bridge would be foolhardy; so in 2011, Phil Kidston recruited his friend Allan Ferguson (both are retired engineers) to design a replacement bridge to span 38ft and to sit on new abutments, upstream, but adjacent to the old bridge. In 2012, the design plan and preliminary

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budget ($2500-$3000) were approved by the GHTC Board and we received permission from the Parker family to proceed with the bridge replacement. The Design: The design principles would incorporate the handrails as trusses, a design which Phil had seen on wooden footbridges in National Parks in Newfoundland and used by Eagle Bridge in their metal footbridges. The bridge would sit on stone cribs at both ends of the span, high enough to be above high water/ice levels experienced each spring. The Build Schedule: It was decided the project would be accomplished in three distinct stages. • late 2012, building the new abutments • April, 2013, pre-assembling the 38ft long trusses • May, 2013, on site installation The Abutments: We built the abutments in two stages. First we had to construct the crib frame. Phil had seen cedar crib abutments on the Bruce trail and provided the designs to us. We used a small work crew to cut and debark cedars and spike them together to form a four foot square frame. Next we filled the cribs with rocks and were assisted by a much larger crew of GHTC volunteers to help with relocating field stones from a field boundary on the Parker property. Tom Parker provided terrific assistance with his ATV which made short work of this phase. The Truss Preassembly: We were fortunate in being able to use Mark and Penny Ishoy’s utility shed on Fifth Line Nassagaweya to take delivery of the lumber and build the two 38 ft trusses which were completed over a four week period in April, 2013. Jim Hoare and Phil did the lion’s share of the pre-assembly which went very smoothly. We deconstructed the t r u s s e s i n t o t h re e sections each and, in mid May, had Leath erto wn lumber help us move the sections from the Ishoy’s utility shed to the Parker farm.

The Onsite Installation: We planned May 25 and 26 for the on site installation. We called for volunteers from GHTC, Kitchener outdoor “meet up” group and the Guelph running community to assist us in the Big Lift. Over 20 people came out to help. Once again, Tom and Adam Parker were key in easing our work load as they moved the trusses to the site by ATV and an improvised cedar post trailer. Reassembly of trusses was underway before 9.00 am and at 10.00 am we were ready to walk the first truss across the creek. Shortly after noon, the new bridge was structurally self-supporting and we used the volunteers to walk the old bridge out of the creek and put it to use as a boardwalk approach to the replacement bridge. We also rebuilt the old western boardwalk approach to align with the new bridge. Decking, further structural strengthening and site clean up were completed by a small crew on Sunday and Monday and the Parker Property Footbridge Replacement Project was complete! Thanks to everyone who helped in the outcome of this very successful Club project.

Official opening of the Parker Bridge on Radial Line Trail, Section 3. June 2, 2013 From left to right: Alan Ferguson, designer; Phil Kidston, co-designer/builder; Jim Hoare, section 3 trail captain/ master carpenter, John Fisher, Radial Line Trail coordinator/builder; Mabel Parker, Joyce Parker-Paul, Barb Parker, Ed Parker, Jim Cosulich, Tom Parker and Adam Parker with girl friend Lydia. Several GHTC board members, volunteers and spouses also attended the ceremony. (Photo by Jim Hoare)

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West Nile Virus By Sarah Croteau, Health Promotion Specialist Wellington-Dufferin-Guelph Public Health Last year, West Nile virus (WNV) hit Ontario hard. Public Health Ontario reported that there were just over 250 confirmed and probable cases of WNV in 2012. This is about four times the number of cases reported in 2011, and is the highest number of cases reported in any year since 2002.

Drain standing water from pool covers, garbage cans, recycling bins, saucers under flower pots, and old tires. Be sure to cover rain barrels with screens and change the water in wading pools and bird baths at least twice a week. If you have a catch basin in your backyard and want to reduce the mosquito population, call us for free larvicide treatments. If you have questions about West Nile virus or would like more information, call Public Health at 1-800-265-7293 ext. 2673 or email to:

WNV is primarily transmitted to people through the bite of an infected mosquito. Only 20% of those infected GRCA Park Fees experience symptoms which typically A mosquito capable of Grand River parks have a new price include fever, headache and body transmitting W NV. structure designed to help more people aches. Sometimes the virus causes (Reproduced with permission enjoy the parks more often. Fees for adult severe illness- inflammation of the from the Public Health day use will range from $5.50 to $6 Agency of Canada) brain or spinal cord, which can be fatal. depending on the park and the day of the It’s true that people with weaker week. immune systems are at higher risk for serious health A Walk-In pass, good for ths full season at all parks, effects but WNV can cause severe complications for costs $51.50 (covers one person, regardless of how they people of any age or health status. are entering the park). Season passes, which allow As hiking enthusiasts, it’s important to know what you can do to help protect yourself against the virus. To minimize your risk: • Limit the time you spend outdoors at dawn and dusk, when mosquitoes are most active. • Use an insect repellent with DEET. • Cover up with a long-sleeved shirt and long pants outdoors when mosquitoes are active. There are also steps you can take to reduce mosquito populations around your home and property. Mosquitoes lay eggs in standing water and even a small amount of water can act as a breeding area.

Typical backyard catch basins

unlimited access to all parks for a carload, will be $122. There are reduced rates for children and seniors. More information on each park, including camping fees, can be found in the Parks section of the GRCA website at:

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Congratulations to all who completed the Bridge to Bridge hike on June 8. Your badge indicates passage from the oldest covered bridge in Ontario, built in 1880-81, to our Province’s newest covered bridge, constructed in 1992. A picnic in West Montrose soon after completing the Fort to Fort hike in the Niagara area inspired an idea for a hike -- covered bridge to covered bridge, West Montrose to Guelph! The proposed hike and badge design were presented to members of the GHTC executive in the fall of 2012 and approval was granted; the work began and continued throughout the winter. On June 8 a busload of local hikers, including a group of Pathfinders from Guelph, and others from Oakville, Grimsby, Ottawa and London, covered the 24 km in the inaugural GHTC Bridge to Bridge hike. This event would not have been possible without the efforts of the many volunteers involved in the planning stages and of those manning the checkpoints on the day of the hike. Special mention to Rita Ladjansky for designing the badge. From all accounts, the day was a huge success! Text & photo courtesy of Brandie Firth & Norm Sailian.

Be Prepared! study by Brown University researchers found that hikers in New Hampshire’s White Mountain National Forest are often underprepared. The State recommends that all hikers should have a map, compass, extra clothes, rain gear, fire starters, flashlight, extra food and water, knife, first aid kit, and a whistle. Hikerreadiness was assessed by how many of 10 essential


items hikers typically brought along for their trek. The results, published in the journal Wilderness & Environmental Medicine, noted that hikers often go out without this equipment, mostly because they don’t think it necessary for shorter hikes. Ryan Mason, lead author of the study, and his team surveyed 199 hikers in the summer of 2011 at the heads of three national forest trails of varying difficulty. They asked the hikers 22 questions about what gear they were packing, whether they had told others of their hiking plans, and if they had checked the weather. The team found that three out of five hikers brought seven or fewer items, while only 18 percent packed all 10 items. Only 30% of 57 hikers between the ages 20 to 29 brought the proper items, while over 50% of hikers aged 50 to 59 were prepared. The researchers also noted that the most commonly omitted items from the list were the whistle, compass and fire starter. Mason says further education could help the numbers improve and keep unfortunate injuries and costly search-and-rescue missions to a minimum.

Don’t forget to renew GHTC membership!

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New Trail Handbook Now Available By Bill Mungall


he 11th edition of the handbook is now printed to replace the 2009 edition, and in the bright orange GHTC colour at that.

You will find new maps and descriptions for the major re-route of the Radial Line Trail Section 7 off the road and into the forest just south of Acton, and, just completed, "The O.R." Sidetrail off Section 1 in Guelph. A detailed map of the Starkey Hill Sidetrail appears. A new City of Cambridge trail is shown that now makes possible a continuous 30 km walk from the Grand River to downtown Guelph. A useful table has been added of the distances of each Section including distances of useful City trail links in Cambridge and Guelph. GPS references are included for all trailheads and trail junctions. All sidetrails now have names and lengths, and the corresponding signs are now being posted for these. Many thanks to Dave and Margaret Hull respectively for a painstaking edit and for setting up print-ready copy. Other contributors to this edition were the three trail co-ordinators, John Fisher, Bill Mungall, and Mike Curtis. The Trail Handbook is available for $15 for members, and $20 for non-members by contacting the membership secretary. Paypal can be used conveniently for orders placed online. Accessing the GHTC Trails by Public Transit We hadn't quite sufficient room in the Trail Handbook to include the following information on how to use the available public transit to reach our trails, so are providing it here instead. "Clip and Save" if you find it useful.

These are the current possibilities for using public transit to access GHTC trails. The Radial Line Trail can be accessed by several early morning GO buses or trains from Guelph to Acton (Trains run only on weekdays). Get on at the GO station in Guelph, and get off in Acton. Walk westerly out of the downtown on Mill Street, consulting a map for the short suburban walk southwesterly into Greenore Park. At its south end, enter the Moroz Sidetrail, and turn right onto Section 7 of the RLT to walk about 28 km westward into downtown Guelph (This could also work in reverse). The Speed River Trail can be accessed in its entirety by taking the Greyhound bus from Guelph to Cambridge. Just one bus leaves at 8:30 a.m. daily from the Guelph terminal. Inform the driver in advance that you wish to get off at Langs Drive. Catch the #56 bus to head south into Preston (Grand River Transit's bus shelters are clearly marked with the route number) and get off at the Karl Homuth Arena (at the corner of Bishop and Hamilton on the west end of Preston, overlooking the Grand River.) The Linear Park Trail starts adjacent to the arena. From it, go up the Grand, then up the Speed to reach the Mill Run Trail at King Street, and walk it and then the Jacob's Landing Trail to the east end of Hespeler. Then take the 400 meter long link to Blackbridge Road (see map in this book). Walk along Blackbridge for a few hundred meters to the SRT trailhead at the Townline Road intersection with Blackbridge/Roszell Road, and from here, walk eastward 15.5 km to Gordon Street in downtown Guelph. This walk is approximately 30 km in all. Within Guelph, one can take # 70A or B buses and be dropped off at the entrance to Barber Scout Camp on Stone Rd. E. (or by the adjacent railway, where bus has to stop anyway), and walk back into Guelph along the RLT and the "connecting link" described in this guide. On the west side of the city, a #7 bus stops at Niska/Ptarmigan and allows you to walk 0.7 km west on Niska to the SRT. Turn right onto the trail, and head back into downtown Guelph via the SRT and the connecting link. Also, buses 2A or 2B stop on Wellington near the SRT trailhead beside the Humane Society. Walk the main trail to Niska or beyond, and return to Wellington using the sidetrail loops. Also, the GO bus from Guelph to Rockwood allows you to access GRCA trails inside the Rockwood Conservation Area. Get off at Falls Street, the first stop in Rockwood. All times, routes and fares eventually change, so check with the transit provider in advance.

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Trails/Doors Open - 2013

As part of Guelph’s Doors Open on April 27th of this year, our club celebrated the 40th anniversary of the Starkey Hill Interpretive Trail. A number of GHTC hike leaders and executive members contributed towards the organization and staffing of this event. Included were four hikes around the entire loop. The opportunity to get our and enjoy the countryside in spectacular weather was enjoyed by the many participants. Most of the participants were local but some came from Keswick, Kitchener and London.

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“The O.R.” Sidetrail – Now Open! By Bill Mungall s you can see in the new edition of the Trail Handbook, GHTC now has a brand new 2.5 km addition to the Radial Line Trail, Section 1, in the form of a new sidetrail that runs up the east side of the Eramosa River, and Clythe Creek, within the City of Guelph. The aim is to eventually close a loop route between Victoria and Stone Road on both sides of the river valley….the completion of the trail leaves less than 400 meters to finish the loop, (which will be subject to negotiations with and permissions from two landowners, and approvals to construct a bridge over Clythe Creek.)


The trailhead is located off York Road beginning at the City’s parking lot for Bicentennial Park. At the other end, it begins at the 1916 heritage bow-string concrete bridge on Stone Road East, with parking in the lot outside the Barber Scout Camp. In between, it runs past several interesting old quarries once

worked by prisoners from the adjacent Ontario Reformatory, who literally “broke rocks” there in the nineteen-twenties and thirties. It then passes outside the fence of the Cargill meat packing plant, where the Province thoughtfully left enough space for a trail on the top of the riverbank when they sold the land to the plant. There are some great views of the Eramosa and the distant cliffs on the west side of the valley from the high riverbanks. The trail also runs over a narrow, scenic neck of land between the river and The O.R. ponds, hand-dug over many years as a form of hard labour for miscreant prisoners. The Guelph Correctional Centre (closed in 2003) was called the Ontario Reformatory for most of its 95 year existence, or “The O.R.” for short, for Guelphites at least. The naming of the trail as such was endorsed by none other than a long-time GHTC member who formerly worked as a guard at this institution! Many thanks to Ann Middleton, Michelle Wan, Enid and Bob Fanning, Morag Whale, Mike Curtis, Peter Jaspers-Fayer, Jim Hoare, Al Couture, Paul White,

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Dorothee Fair, and Mary Henderson for assisting in clearing the trail. The lands are owned roughly 80/20 by Ontario and Guelph. So a tip of the hat also to the Hon. Liz Sandals for negotiating on our behalf with the Province, to local Infrastructure Ontario staff for breaking a last minute logjam on insurance requirements, to the City for material support, and to Jyoti Pathak, City parks planner for enthusiastic expedition at all stages. The City plans to one day take over and upgrade the trail to City standard as a 3 meter wide stone dust trail, as outlined in its 2005 Trails Master Plan. But GHTC can be proud of its pioneering effort in providing the first real public access to this side of the river valley on the east end of Guelph. The trail is nicely cleared and weed-whacked and reasonably blazed, but still needs a few finishing touches from a few more volunteers to make it foolproof to follow, less rocky in some sections, and easier to cross ditches and small wet spots. And there is a short section midway along the river that has been detoured around and will be completed once this extraordinarily wet spring is finally past. But above all, this trail needs lots of boots on it to compact the soil and suppress weed growth. So check it out and enjoy!

Benefits of Exercise study, published recently in Arteriosclerosis, Thrombosis and Vascular Biology, reported on collected data from the National Runners' Health Study and the National Walkers' Health Study. More than 33,000 runners and nearly 16,000 walkers, ranging in age from 18 to 80, but mostly in their 40s or 50s, were involved. The results indicated that both running and walking led to similar reductions in risk for high blood pressure, high cholesterol, diabetes, and even heart disease.


Risk of elevated blood pressure and cholesterol was reduces by 4.2% in runners and 7.2% in walkers. Similar reductions were found for diabetes,(12.1 and 12.3%) and for heart disease (4.5 and 9.3%). Thus, the American Heart Association recommends engaging in regular physical activity for maintaining cardiovascular health and reducing the risk of cardiovascular events, stroke and premature death.

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HIKING SCHEDULE Jul 2013 through mid Oct 2013 Over the years the GHTC has enjoyed permission from the generosity of private landowners for footpaths through their property. The friendship, respect and trust of these landowners are the Club's most important assets. Let us continue to care for and properly use their property while maintaining the objectives of the Club. All hikers should check the GHTC web site for detailed advice and information on Terrain Rating System, Hike Speed, special seasonal instructions and other timely recommendations. Hikes from other clubs are listed. Please check their websites for their terrain and speed ratings, as they may be different than GHTC's. • To avoid disappointment due to cancellation, please notify the hike leader if you intend to join a scheduled hike. • Cancelled or rescheduled hikes will be posted on the GHTC web site. The leader may choose to post a rain date here. Be sure to check for updates and impromptu hikes! • Occasionally it proves more convenient for a hike leader to select a meeting place that is not in Guelph. If you cannot arrange a ride to get there, call the hike leader who may know of someone who is willing to take you. In other out-of-town hikes the leader will meet at a local location to carpool. If the distance is considerable, it is customary to help pay for the gasoline. • It is important to stay with the group while hiking, alerting the leader of intentions to ‘drop-out' at the beginning a necessity and appreciated. NOTE: HIKE Dates and TITLES in BOLD are conducted by the Guelph Hiking Trail Club. Thanks to all our hike leaders for the great hikes they have planned over the next few months. For safe summer hiking remember to bring adequate water, bug repellent and sun screen and watch for poison ivy. Hikes from other clubs are also listed. Please check their websites for details or cancellation notices. And just a reminder that the times listed with hikes are departure times so please arrive 5-10 minutes earlier. We would be disappointed if we left without you. Mon Jul 01 SPEED RIVER, GUELPH LAKE AND FIREWORKS!! 1½ - 2 h Join in a lovely loop hike close to home along the Speed River to Guelph Lake depending on numbers as we will want to be back to enjoy the dazzling 9:00-9:30 p.m. fireworks at Riverside Park. Wear proper footwear and seasonal night clothing. Bring water, snacks and a flashlight. Meet 7:30 p.m. at the Golden Griddle Parking Lot off Woodlawn Rd. E. Leader: Suzanne Gates 519-265-3962 Level 2. Speed Causal/Moderate Mon Jul 01 PERTH MUSEUM AND AVON RIVER 10 km Meet 10am in parking lot of Perth Museum just west of Stratford on Hwy 8 for a brief walk in the grounds; then, move cars to natural area to hike along Avon River. Bring water, lunch. Contact Susan to arrange carpool. Leader: Donald Hughes, Susan Bard 519-836-6570 Level 1. Speed Moderate. Sat Jul 06 FORKS OF THE CREDIT 10 km Meet at the Guelph covered bridge for a 9:00AM departure. We will hike the Bruce Trail along the Credit river to the Forks Of the Credit Provincial Park to view the Cataract Falls and ruins of an Hydro Station. Wear proper footwear and bring water and snacks and lunch. Leader: Norm 519-836-3568 Level 3. Speed Moderate Sun Jul 07 MORRISON DAM NEAR EXETER 10 km Bring water and seasonal protection to hike along the Ausable River, start time 10a.m. Take hwy 8 west to Mitchell. Cross Thames River, turn left immediately onto hwy 23, at Russelldale turn right onto road 83. Continue until Morrison Line on the left. Morrison Line has parking lot on the right. Lunch after in Exeter at the pub or bring a lunch. Meet at the Guelph covered bridge parking lot east of Gordon Street to carpool by 8:45a.m. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 1. Speed Moderate. Mon Jul 08 DOWNTOWN GUELPH – MONDAY LATE NIGHT! 3-4 km A repeat of our infamous downtown tour from 2012, exploring the underbelly of street life after dark. A very different Guelph you probably have never seen! Meet at Guelph covered bridge lot at 10:30 pm. Pub stop afterward. Leader: Bill Mungall Level 1. Easy pace Tue Jul 09 CALEDON SECTION, FORKS OF THE CREDIT, MAP 15 12km, 4 h A moderate level 12km loop hike at a medium pace on hilly terrain (4 hrs). No drop-outs and no dogs please. Hiking boots required. Bring water and lunch. Depart: 9:30 am from roadside parking on Forks of the Credit Rd. at Dominion St. GPS (N43 48.198 W79 59.619) Directions: Forks of the Credit Rd. runs west off Hwy 10 south of Charleston SR and north of Brampton. We will hike the main trail, side trails and part of the Trans Canada Trail. Refreshments afterwards. Leader: Susan Atkinson Level 2. Speed Moderate Sat Jul 13 GUELPH LAKE - GORBA TRAILS 2½-3 h Meet at 1:30p.m. in the Tim Horton’s parking lot at the NW corner of Victoria and Woodlawn Roads. From here we can walk to trail head on Victoria Rd. We will then walk along the maze of bicycle trails and view Guelph Lake from the top of the dam. Leader: Suzanne Gates 519-265-3962 Level 2. Speed Moderate

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Sat Jul 13 FOCUS ON NATURE'S SUMMER PHOTOGRAPHY WORKSHOP 9am-3:30pm Focus on Nature is offering the Guelph Hiking Club a day-long photography workshop with lead instructor Simon Bell Get the most out of your camera! Create stunning images of nature! All ages welcome! No experience necessary! ~ Learn the fundamentals of photo composition, editing, and presentation ~ Bring your camera and laptop or we’ll provide them! Location: FLO Studio, 260 Waterloo Ave. Guelp. Cost: $25 for children (18 and under); $50 for adults Email to book your workshop today! Leader:, Bob Fanning Level 1 Mon Jul 15 MACLEAN SIDEROAD 5 km Never hiked before by GHTC! Explore a wetland in the darkest recesses of Puslinch Township along an unopened road allowance. Have seen only in winter, so who knows what we will find! (But bring rubber boots.) Meet at covered bridge lot on Gordon St. at 6:30. Leader: Bill Mungall Level 2 Speed moderate Wed Jul 17 STARKEY HILL 4km Meet at 6:30pm at the Guelph covered bridge on Gordon Street. Enjoy an evening walk through a hardwood forest. M ixed terrain. Wear hiking boots and bring water. Optional ice cream at The Boathouse after hike. Leader: Norm 519-836-3568 Level 2. Speed Casual Sat Jul 20 BRUCE TRAIL BETWEEN HOCKLEY ROAD AND DUNBY ROAD 14km For a challenging hike in beautiful Hockley Valley we will be hiking the Bruce Trail between Hockley Road and Dunby Road through fields and forests and enjoying the sights. Bring water, snacks, lunch and wear hiking boots. We will carpool at 9:00 a.m. from Guelph's covered bridge parking lot east of Gordon. Pub stop after hike. Returning around 5:00p.m. Leader: Terry Spittles 519-265-6203 and Lynn Glover 519-780-0342 Level 3. Speed Moderate Sun Jul 21 SPEED RIVER TRAIL - SECTION 3 ~5 km Plan to leave the Guelph covered bridge parking lot on Gordon Street at 1:30pm. We will car shuffle, leaving half of the cars at the trailhead, and taking the other half of the cars to the starting point at Wellington Rd 32. We will walk through areas of riverside, cedars, open meadow, and wet woodlands. Leader: Dave Culham, 519 716-8273, Level 1. Speed Moderate Mon Jul 22 PUSLINCH TRACT 3.5 km A loop around the back of beyond of this complicated GRCA forest tract, beloved by Cambridge residents. Meet at Guelph covered bridge lot on Gordon St. at 6:30. Leader: Bill Mungall Level 1 Speed casual Wed Jul 24 STARKEY HILL PHOTO HIKE 1½-2 h Meet at the Guelph covered bridge parking lot for a 6:30 PM carpool to the trail head. An evening shoot will give you a chance to try the effects of low angle lighting and shadows. Bring a camera that you are comfortable using. We will explore the trail, at a slow pace, taking lots of time to find some great photographs, finishing as the evening light dies. Leader: Bob Fanning 519 822-5181 or Level 2. Easy pace Sat Jul 27 RLT SECTIONS 3&4 1½ or 3 h Check out the newly build 40ft truss bridge! Departure from Guelph covered bridge 1pm and 1:30 start at trail head First Line Nassagaweya (County Rd 29) at intersection of Arkell Rd. Hike west to east through RLT sections 3&4 woodlands, gentle terrain across private lands. First part ends as section 4 comes out on Guelph Line. Estimate is 1.5 hours one way but could hike back with those needing 3 hours of hiking. Carpooling would be required to get those only going one way back to start and/or covered bridge. Recommend parking on 1st Line SOUTH of Arkell Rd. Leader: Jim Hoare or 519-835-5284 Level 2. Speed Moderate Mon Jul 29 SNYDER'S FLATS 7 km 1½ h Meet at the Guelph Woodlawn Canadian Tire parking lot for a prompt 6:30pm departure. Car pool to Bloomingdale for an easy hike along part of the Grand Valley Trail. Bring water and insect repellent. Leader: Terry Spittles Level 1. Speed Moderate Sat Aug 03 MOUNTSBERG WILDLIFE REFUGE 10 km Bring lunch, water and seasonal protection to hike around this special area. Follow hwy 6 south to Mountsberg Road. Turn east on it and follow signs. There is a nominal entrance fee. Meet at the Guelph covered bridge parking lot east of Gordon Street to carpool by 9a.m. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 1. Speed Moderate. Wed Aug 07 KISSINGBRIDGE TRAIL 1½ h Meet at trail head on Silvercreek Pkwy north end of Guelph, south of Wellington Rd 30 (Marden Rd) for a 6:30pm start. Parking is limited. We will have an easy in and out walk along stonedust trail through woods and fields. Leader: Gayle 519 856-1012 Level 1. Speed Moderate Sat Aug 10 MOUNT NEMO 8 km Meet for a 1pm departure at the Guelph covered bridge on Gordon Street for car pooling to the tail head for a loop hike on the Niagara Escarpment. Bring snacks and water. Leader: Norm 519-836-3568 Level 2. Speed Moderate

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Wed Aug 14 ROYAL RECREATION TRAIL 2h Meet for a 6:00pm departure at the Guelph covered bridge on Gordon Street for a loop hike around the Eramosa River from Gordon street to Victoria Road then back, optional ice cream after the hike. Leader: Norm 519-836-3568 Level 2. Speed Moderate Fri Aug 16 WALTER BEAN TRAIL, BLAIR, CAMBRIDGE Leader: GVTA leader

For more details see Level 1 Speed leisurely

~7 km

Sat Aug 17 ELORA - A.J. CASSON TOUR 1½-2 h We will walk the Irvine, Portage and Victoria trailways around Elora viewing from some of the 12 sites painted by A.J.Casson. Spectacular views of river. Optional refreshment/lunch stop afterwards in Elora. Meet for a 10am departure at Guelph's Golden Griddle parking lot on Woodlawn for car pooling. Call leader for Elora start location. Leader: Gayle 519 856-1012 Level 1. Speed Casual Sun Aug 18 ARKELL SIDE TRAIL & RLT SECTION 2 7½ km (2-3h) Hike along this popular side trail. We’ll meet 1p.m. at the Starkey Hill parking lot, south side of Arkell Road, east of Arkell. This will be somewhat of a loop hike using part of RLT section 2. Bring water and snacks. Leader: Jim Hoare or 519-835-5284, Gayle 519 856-1012 Level 2 Speed Moderate Wed Aug 21 ROYAL RECREATIONAL TRAIL PHOTO HIKE 1½ h Meet at the Guelph covered bridge parking lot for a 6:30 PM departure. Bring a camera that you are comfortable using. We will head east, over the covered bridge, exploring the trail, at a slow pace, taking lots of time to find some great photographs. We will turn around at whatever point will allow us to be back at the parking lot, as the evening light dies. Leader: Bob Fanning 519 822-5181 or Level 1. Easy pace Wed Aug 21 SMITHS SIDE TRAIL 4 km Meet for a 6:30pm car pool departure at the Guelph covered bridge on Gordon Street. This is a loop along the Eramosa River past the dam, through woods and meadows. Bring bug protection. Optional ice cream at The Boathouse after hike. Leader: Norm 519-836-3568 Level 2. Speed Moderate Sat Aug 24 RADIAL LINE TRAIL 17 km 4 hours or shorter options Meet at the Guelph covered bridge on Gordon Street for a 1pm departure. Hike the Radial Line Trail to the Smith Side Trail and return. Bring water, snacks and lunch. No dogs please. Call leader if you want to shorten hike by meeting in Len's Mill parking on Victoria Rd or where the trail crosses Stone Rd E. Leader: Terry Spittles Level 1. Speed Moderate Sat Aug 24 LISTOWEL ~10 km Bring, water and seasonal protection to hike along the Maitland River, starting 10a.m. Follow regional hwy 86 north to Listowel. Parking is available past the Waterworks office left of Main Street (hwy 86). Meet at the Guelph covered bridge parking lot east of Gordon Street to carpool by 9a.m. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 1. Speed Moderate. Sun Aug 25 PRESERVATION PARK / HANLON CREEK CONSERVATION AREA 1½-2 h Meet at 10:30am in the Guelph Fat Duck Pub parking lot at the corner of Kortright and Edinburgh. We will wander the maze of trails in the area, passing through alternating sections of old cedars, hardwoods, open meadow, and managed pines. This area is a glacial outwash, so the majority of the trail will be flat. If you are interested, book some extra time in your schedule for an optional lunch afterward at the Fat Duck. Leader: Dave Culham, 519 716-8273, Level 1. Speed Moderate Tue Aug 27 CALEDON SECTION, HOCKLEY VALLEY, MAP 18 12 km A moderate level 12 km loop hike at a medium pace on very hilly terrain. No drop-out possible. Hiking boots required. No dogs please. Bring water and lunch. Depart: 9:30 am from the parking lot on the north side of Hockley Road about .25 km east of 2nd line EHS. GPS (N43 58.354 W80 03.350) Directions: From Hwy 10, turn east onto Hockley Valley Rd., and go .25 km past 2nd line EHS. Hockley Valley Rd is north of Orangeville (Hwy 9). We will hike the Tom East and the Glen Cross Side Trails using the Bruce Trail as the connection. Refreshments afterwards. Leader: Susan Atkinson Level 3. Speed Moderate Wed Aug 28 SPEED RIVER SECTION 1hr Meet by Guelph Golden Griddle on Woodlawn Rd at 6pm to walk the Speed River Trail to Victoria road and back. Leader: Gayle 519 856-1012 Level 1. Speed Moderate Sat Aug 31 KITCHENER RAILINE/TOWN TRAIL 8 km This hike starts 10a.m., travelling south from Erb Street along streets and trails interspersed to the remodelled beautiful Victoria Park. Parking is at the Rail Museum, Father Bauer Drive just off Erb Street. Lunch is available at Sole on Erb Street following. Meet at the Guelph covered bridge parking lot east of Gordon Street to carpool by 9:15a.m. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 1. Speed Moderate. Mon Sep 02 RIVERSIDE PARK PRESTON ~8 km Bring water and lunch for a 10a.m. Labour Day excursion from another Riverside Park! Meet at the Guelph covered bridge parking lot east of Gordon Street to carpool by 9a.m. Call leader for hike start location in Preston. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 1. Speed Moderate.

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Wed Sep 04 GUELPH LAKE 2h Meet for a 6:15pm departure at trail head on Victoria Road north, just before the bridge. Enjoy the scenic trail along the lake. Bring bug spray and flashlight as trail through woods gets dark early. Leader: Norm 519-836-3568 Level 2. Speed Moderate Sat Sep 07 LIMEHOUSE LOOP 2h Meet for a 1pm carpool departure at the Guelph covered bridge on Gordon Street for a loop hike in Limehouse. Come see the Hole in the wall and heritage lime kilns restored. Bring water and snacks. Leader: Norm 519-836-3568 Level 2. Speed Moderate Sun Sep 08 SPEED RIVER SECTION 1 2-2½ h Meet at Guelph Humane Society parking lot for a 1pm start. We will hike from Humane Society to Niska Road and back via some side trails. Bring water, snack and bug spray. Leader: Jim Hoare or 519-835-5284 Level 2. Speed Moderate Sat Sep 14 HOCKLEY VALLEY 14km For a challenging hike in beautiful Hockley Valley we will be hiking the Bruce Trail between Hockley Road and Dunby Road through fields and forests and enjoying the sights. Bring water, snacks, lunch and wear hiking boots. We will carpool at 9:00 a.m. from Guelph's covered bridge parking lot east of Gordon. Pub stop after hike. Returning around 5:00p.m. Leader: Lynn Glover, 519-780-0342 Level 3, Speed Moderate Sat Sep 14 WILDWOOD CA 10 km Bring water and lunch for a hike starting near St. M ary’s, south of Stratford west off hwy 7. There is the standard CA admission fee. Due to construction, please notify leaders in advance regarding possible obstruction. Meet at the Guelph covered bridge parking lot east of Gordon Street to carpool by 8:30a.m. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 1. Speed Moderate. Sat Sep 21 MONO CLIFFS 10-15km Join Mike and his dog Petie, on his traditional hike through the loops of Hockley at Mono Cliffs Provincial Park including a couple of moderate climbs to catch scenic views of southern Ontario, weather permitting. Dropout point after 10km. Mike will meet you 9:30a.m., downtown Brisbane, hwy 124 and Trafalgar Road. Possibly a Guelph rendezvous around 9a.m. may be arranged upon notification with Mike, a volunteer greeter appreciated. Bring water, snack, sunscreen, repellent and a lunch. Leader: Mike Curtis Erin 1-905-877-4134 Level 2. Speed Moderate Sat Sep 21 LAFARGE TRAIL 9 km Bring water and lunch for a hike to explore the drumlins hiking this hilly area, starting at10a.m. Travel south on hwy 6 to the first road west past Puslinch. Parking is on the shoulder of Meddaugh Road, just north of its intersecting at Gore Road. Meet at the covered bridge parking lot east of Gordon Street to carpool by 9a.m. Leader: Donald Hughes; Susan Bard 519-836-6570; Level 2. Speed Moderate. Sat Sep 21 ADIRONDACK MOUNTAINS: NEW YORK STATE 3 day trip requires pre-registration. For more details see Leader: GVTA leader

6-8hrs daily Level 3. Speed Moderate

Sat Sep 28 JACK SCOTT MEMORIAL BLUE SPRINGS/SUGAR SHACK TRAIL 10 km The meeting place is where there is a parking spot off Nassagaweya 5th Line at 30 Side Road. We will start 2p.m. with the easier and child friendly Sugar Shack loop. Those who wish a longer hike can continue to figure 8 through Scout Camp part of the Radial Trail and Blue Springs Sidetrail. Leader: Victoria 519-362-2783 Level 1/2. Speed Casual Sun Sep 29 HILTON FALLS 21 km, 6 h We will hike sections of the Bruce Trail on the Niagara Escarpment and Halton Conservation Area. Meet at the Guelph covered bridge on Gordon Street for a 9.00 am departure. Bring water, snacks and lunch. Possible pub stop afterwards. Leader: Terry Spittles Level 3. Speed Moderate Sat Oct 05 WOOLWICH RESERVOIR 7 km Meet at the Guelph Canadian Tire Store on Woodlawn for a 1pm departure. Car pool to Floradale and hike the loop around Woolwich reservoir. Bring water. Coffee and muffin stop in Elmira afterwards. Leader: Terry Spittles Level 2. Speed Moderate Sun Oct 06 CRAWFORD LAKE CONSERVATION 10km, 4-5 h Loop hike from Crawford Conservation, along the Nassagaweya Canyon to Rattlesnake Point. Exceptional views and characteristic escarpment countryside dressed in fall colours. We will meet at the Guelph Covered Bridge parking lot east of Gordon Street for a 10am carpool to Crawford Lake. Bring water, snacks, lunch and sunscreen. A park entry fee applies. Leader: Gayle 519-856-1012; Susan Bard 519-836-6570 Level 2. Speed Moderate Sun Oct 06 KIDS HIKE ARBORETUM 90 min Introduce the young people in your life to the fun of hiking as we celebrate Ontario Hiking Week by viewing the autumn changes in the Arboretum! Meet prior to the 1:00 pm hike start in the parking lot of the Arboretum Centre building at the University of Guelph. The entrance to the Arboretum is from College Avenue, 4 telephone poles away from the stoplight at Victoria Road. The rain date is October 20. Children must be accompanied by an adult on the Tortoise or Hare hikes. Dress

GHTC Newsletter - July 2013 - Page 17

for the weather. No strollers and no pets. Refreshments provided. For details and to register, please call Kathy at 519 8369147 or Leader: various GHTC certified leaders Tortoise or Hare speeds Tue Oct 08 METCALFE ROCK / MAIN TRAIL / CHUCK GRANT ST LOOP HIKE 12 km Meet at 9:15am, (for a 9:30 departure), at the Duncan Crevices Nature Reserve parking lot, (Beaver Valley Bruce Trail Km 33.2Km), for a 12Km loop hike. Wonderful views of the valley. Bring lunch, snack & water. No dogs please. Terrain is very rocky so boots are essential. Leader: Susan Atkinson 519-831-9474, before 9pm or email Level 2. Speed Moderate Sat Oct 12 RLT SECTION 6 3½ h Nassagaweya 6th line to Dublin Line via 'Kong Hill' and back. It's varied scenery, terrain and habitat make Section 6 one of the most interesting RLT sections. Meet at Guelph Covered Bridge for 1pm to carpool. Call leader to arrange additional carpooling if you only want to hike one way. Leader: Jim Hoare or 519-835-5284 Thur Oct 17 GHTC SLIDE NIGHT "Costa Rica - Coast to Coast" Zehr's Community Room, Imperial & Paisly Rd. 7:00 to 9:00 pm Sat Oct 26 HOCKLEY VALLEY 14 km Hike the Bruce Trail in beautiful Hockley Valley. Meet at the Guelph covered bridge for a 9am departure. Bring water, snacks and lunch. Suitable hiking footwear is necessary. Possible pub stop afterwards. Leader: Terry Spittles Level 3. Speed Moderate For more hikes go to other Clubs website: Ø Maitland Trail Association - Ø Halton Hills Bruce Trail Chapter - on a link at Ø Halton Outdoor Club - Ø Iroquoia Bruce Trail Club - Ø Thames Valley Trail Association - Ø Dufferin Bruce Trail Club - 2013 Organized End-to-End Hikes There is a registration fee to participate in most of these organized hikes. For most of these hikes pre-registration is required. For more hike details visit hosting club's website. Ganaraska Trail series Sat., July 13 - Ganaraska Trail ~ Barrie Section, Hike 17 of 21. Level 2: Moderate ~ 20.7 km Sun. July 14 - Ganaraska Trail ~ Barrie Section, Hike 18 of 21. Level 2: Moderate ~ 13.1 km Sat. August 10 - Ganaraska Trail ~ Mad River Section Hike 19 of 21. Level 2: Moderate ~ 19.2 km Sun. August 11 - Ganaraska Trail ~ Mad River Section Hike 20 of 21. Level 2: Moderate ~ 17.7 km Sat. Sept. 14 – Ganaraska Trail ~ Mad River Section Hike 21 of 21. Level 2: Moderate ~ 20.4 km Details at W alter Bean E2E 7-hike series from downtown Galt to St. Jacobs Farmers Market, W aterloo covering about 65 km. Saturday, July 6, 2013 - W alter Bean Trail End-to-End, Hike 2 of 7. Level 1, Moderate, 8.5 km Saturday, August 31, 2013 - W alter Bean Trail End-to-End, Hike 3 of 7. Level 1 & 2, Moderate, 9 km Details and dates for hike 4-7 at Iroquoia E2E Oct 19,20,26,27 Details at Caledon Hills Bruce Trail E2E - 2 and 3 day Fall Colour 70km E2E Details at Toronto Bruce Trail E2E - Sept 28 &29 28.2km & 21.3km a one day E2E Sept 28 Details at Sydenham E2E - Sept. 7 & 8 - Oct. 5 & 6 Details at

GHTC Newsletter - July 2013 - Page 18

Less Salt Saves Lives Salt is 40% sodium and 60% chloride, minerals that are essential in human diets, but our current sodium consumption is bothering many physicians. Several new reports, each reviewing prior research on salt consumption, were published in the British Medical Journal this past spring. The conclusions emphasize that reducing dietary sodium, coming primarily from salt intake, would prevent millions of deaths from heart disease and stroke each year. The American Heart Association claims that on average, American adults eat more than 3,400 mg of sodium daily with 65% coming from food bought in retail stores, 25% from restaurants and only 10% from home cooking or table. It is estimated that if Americans cut their average sodium intake by more than half, there would be a substantial decrease in high blood pressure and an annual savings of more than $26 billion in healthcare costs. The World Health Organization recommends a sodium reduction to less than 2000 mg/day (5 g/day salt) for adults - but the current North American recommendations are even lower. Health Canada and the American Heart Association advises that adults should not eat more than 1500 mg/day with a daily intake above 2300 mg likely to pose a health risk. A check of the content information provided on most packaged foods available in our supermarkets suggests that without some drastic alterations in food procurement, preparation and eating habits, most will never make it down to anything approaching the recommended intake! For example, many might consider that a bowl of Campbells vegetable soup, combined with slices of ham and cheese in a whole wheat bagel, would constitute a healthy lunch. Consider, however, the milligrams of sodium per serving of each ingredient: soup - 480; bagel - 280; cooked ham, 2 slices - 540; processed cheese, 1 slice - 350.; for a total of 1650 mg of sodium, even without adding any condiments. The only way that to successfully reduce the sodium in our diet is by switching from processed to fresh foods or selecting low-salt processed foods. The following are particularly high in salt: bacon; bouillon cubes; canned soup, fish or vegetables; cheese or cold cuts; condiments; salad dressings; soy, cooking or pasta sauce and tomato or vegetable juice.

Besides avoiding high-sodium foods, one can make a few other changes to lower salt intake: • Make healthy choices at the grocery store. Processed foods (anything in a box, can or bag) tend to be high in sodium because it helps preserve foods longer and increase flavour. Always check for the sodium content on the nutrition facts table and the ingredients list. • cook with herbs, spices, juices, and vinegars for flavour rather than salt • eat fresh vegetables • use less salt than the recipe suggests • select low-salt canned foods or rinse with water • snack on fresh fruits or unsalted nuts rather than salted crackers or chips. • use high-salt condiments, such as ketchup and mustard, sparingly • select low-salt, frozen dinners • use potassium chloride rather than sodium chloride in the saltshaker • when eating out, ask that your food be prepared with only a little salt. • Request a salad dressing "on the side" so you can control the amount that goes on. Cutting back on sodium is one action anyone can take to reduce the risk of high blood pressure and its related complications. Keep in mind that your taste buds are probably addicted to a strong taste of salt, so limiting consumption might take a little getting used to, but health benefits are certainly worth it!

GHTC Newsletter - July 2013 - Page 19

Book Reviews If you think hiking with Bill Mungall is taxing, check out these books. Into the Silence By Wade Davis On June 6, 1924, two men set out from a camp perched precariously on an ice ledge at 23,000 feet, just below the lip of Everest's north col. The charismatic and daring George Mallory, was Britain's finest climber but partner, Sandy Irvine, was a 22 year old Oxford scholar with very little previous mountaineering experience. Neither returned. Wade Davis vividly recreates the three quests by Mallory, his fellow climbers and huge supporting staff, setting their amazing exploits in sweeping historical context from Britain's 19 th century imperial ambitions to the war that shaped a generation. Much of the book deals with ordeals and adventures during the month long treks through Tibet, necessary to reach their starting camp. Based on more than a decade of prodigious research, this rich narrative creates a detailed portrait of some remarkable men and their extraordinary times. No Way Down By Graham Bowley, The terrifying story of a brutal struggle for survival on the upper slopes of K2, perhaps the world's most hostile terrain. A truly fascinating portrayal of extreme courage, folly and loss, tempered with a small dose of survival. On a single day late in the climbing season of 2008, thirty men and women attempted to reach the summit of the most savage mountain on Earth. Some make it to the top but the descent became a disaster for many. The author travelled to seven countries, conducting interviews with the survivors and the families of climbers who died, to write a fascinating book on human endurance and foolishness. The photos included within these books illustrate just how poorly the earlier climbers were equipped and dressed when compared to their modern counterparts. They look like English gentlemen out

for a stroll on a public footpath! They had so little, tried so hard, and just may have succeeded in realizing their dream. Maybe that’s one of the reasons so many modern climbers still hold Mallory in such high esteem. In contrast, the K2 parties had every modern convenience, including sat-phones and reliable oxygen supply, but still met with disaster.

Do You Have the Strength? ife expectancy throughout the most developed countries in the world has risen so far and so fast that retirement planners now tell a generally healthy couple in their 60s to plan on at least one of them reaching their mid 90s. Even if you're prepared financially, have you invested enough in your body to keep you going until 90? Becoming a weak older person is a very dangerous concept, and very likely to end in a nursing home, probably with severely limited physical mobility.


So how does one make sure of having what it takes to stay in the game? Go to the gym for some hard weight training a couple days a week, and keep showing up week after week. As unpleasant as that sounds, it is actually not that big a deal. Alternately, get out and walk for 30 or 40 minutes minimum every day. In exchange, one might get 20 years of functional independence and vitality, and the ability to live the golden years on your terms.

GHTC Newsletter - July 2013 - Page 20

Health Tip: Why Wear Sunglasses? ust as the sun’s ultraviolet (UV) rays can damage skin, they can also harm the lens and cornea of the eyes. The American Optometric Association says you should always don sunglasses during the daylight hours because: • They protect your eyes against the sun's UV rays, which could otherwise lead to cataracts. • They protect against "blue light" from the solar spectrum, which could increase your risk of macular degeneration. • They lead to improved and more comfortable vision from not having to squint. • They can make it easier to adapt to darkness. Exposure to bright light can make it more difficult to adjust to driving at night.


Choose sunglasses that provide full protection against ultraviolet light. Look for a label or a sticker that says one or more of the following: • Lenses block 99% or 100% of UVB and UVA rays • Lenses meet ANSI Z80.3 blocking requirements. (This refers to standards set by the American National Standards Institute.) • UV 400 protection. (These block light rays with wavelengths up to 400 nanometers, which means that your eyes are shielded from even the tiniest UV rays.) Choose the Right Hue. The coating that blocks UV radiation is clear, so a darker lens isn’t necessarily more effective than a lighter one. But hue does play an important role in colour perception. Yellow or rose tinted lenses can make it difficult to distinguish changes in traffic lights. Gray, green, and brown lenses minimize colour distortion, and are a better choice when you’ll be behind the wheel. Opt for polarized lenses if you spend a lot of time on water.

First Slide Night of the fall season on Thursday, October 17 @ 7:00 pm. Since presentations now use PowerPoint rather than slides, could someone please suggest a new name for this event?

July 2013  

GHTC Newsletter, July, 2013

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