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The Walter Bean Grand River Trail is a sprawling mass along the river in various states of repair due to the freeze, thaw, snow and swollen river levels lately. Depending on the day you might find immaculate crushed gravel surfaces, or a foot of flowing water on the trail.
The Laurel Creek Trail is very nice - mostly paved through town, and leads to a lovely conservation area.
The Hydrocut Trails are amazing for trail running, Bechtel Park has a trail if you want to run XC style, and there are trails through RIM Park (with which I'm not very familiar - keep meaning to run up there).
Should be plenty to keep you busy!
ill advised racing inc.
Is King Street still good to drive? I'm part of a group that will be driving extensively to the universities for meetings and the routes I've got take us on King Street. I should look for alternate routes if driving to the universities?
I've been living and running here for a dozen years, and there's no part of Kitchener I wouldn't run through at 5-7am. There are a few ugly sections, but they're ugly/safe.
The Iron Horse and Spur Line trails can be stitched together to make a nice loop, though on their own they're shorter than what you're looking for. You could add a loop around the ring road at UW, or follow random paths through Waterloo and Victoria parks (neither is huge, so you're going to get lost).
The hydrocut is very sketchy this time of year. If it's wet, then you'll be doing some damage to the trails, and if it's dry then the MTB riders are swarming, because spring.
I'm not sure what kind of pace you're hoping to keep for the run but if it's in the 5:30 min/km range I'd be happy to meet up and join you. PM if interested.
If you see a woman with a white cap plodding along on Laurel Trail at some early hour (I think I'll take the trail up to UW to do some recon on the campus before our meetings there) wave and I'll wave back.
Thanks to everyone for the advice!