Beginning the long road

The lingering winter kept me fired up about climbing and neglecting running.  Not a bad thing says the climber inside me.  The runner in me that plans to run the LHHT "double" this June is saying what the hell partner, you better get those soft legs a little firmer, and right quick.   Since the first of the year I've only been out running several times.  It was time to get training before it gets too late.  Off to the trails I went to shake out the cobwebs...   Here's a couple highlighted runs from the last couple weeks.

March 15th Victor Sousol and I ran a "Gate to 8" on a windy but pleasant day.  This was my first outing with Victor as well as his first time running on the LHHT.  He's signed up to run the 70 mile Laurel Ultra in June and wanted to check out the opening hills and familiarize himself with Ohiopyle a bit before race day.  He managed to stumble onto my blog and decided to email me to see if I'd like to meet and run with him.  I only had time to run Gate to 8 once that morning, but Victor went on to complete a "Gate to 8X2" for a total 32 miles of Laurel training.

March 25th I turned 42.  I thought it would be fun spending my birthday running my age in miles on the LHHT.  Laura dropped me off at Beam's Rock at 7:00 AM for the start of my run.  

Good morning legs

She provided excellent crewing after meeting me at 7 Springs.  She provided me with the normal food and liquids as well as birthday surprises, delights and plenty of laughs along my run to Ohiopyle.   

First aid stop, Seven Springs Ski resort

Crossing the slopes of Seven Springs.  I met several curious folks here

42 and still spry coming into route 653 trail head

Heading out for the last 11 miles from Maple Summit parking lot

It was a chilly 28, with plenty of firm ice on the trail.  I had some knee issues begin during the descent at mile post 8.  They persistently became worse, slowing movement down within a half of a mile.  Descents especially were slowed to a crawl with me going down backwards a large portion of the time.  Laura met me at mile post 3 with a down coat and some much needed support as I was in serious pain by this point.  I successfully limped into town completing my goal.  

Limping past the overlook at mile 2.7

After 2 days of rest, my knees recovered and have felt fine since.  This run doubled my yearly mileage to this point.  Which I'm sure was the cause of the knee swelling and pain.  Even with my 8 miles of snail pace factored in my average pace came out to be 13:35/mile.  A very fun and memorable birthday.  Thanks sweetie!

March 31st  I ran the LHHT again from 653 trail head to Ohiopyle to see if my knees were just adapting to the rapid increase in mileage on my birthday run.  It had snowed about 6" a couple days prior.  The temps rose above freezing turning that fluffy 6" into a sloppy nasty trail mess.  The air temperature was around 50, but my feet were sopping before I even hit the main trail from the blue blazed access trail.  By the time I hit mile post 18 I was debating calling Laura to have her turn around and pick me back up at 653.   The runner in me refused and I put my nose to the grind and slogged the 18 miles to Ohiopyle with only a few miles being snow free, but muddy none the less.  I surprisingly hit the Gate completing my run in 3:18, without any knee pain.  A reasonable time considering the condition of the trail.

In the Hemlocks, my favorite section

Blazing new trail on the LHHT

Sloppy conditions for running

From whence I came.  Bluebird snow day on the trail

April 1st Laura and I had a wonderful "date" run.  She's planning a birthday run on the 16th.  She's going to run from mile post 30 to Ohiopyle while I provide crew for her as she did for me.  We decided to run from the gate to 5 on the LHHT to avoid the snow still present above 2200'.   We had a wonderful sunny day to run together.  We took a couple breaks to enjoy the weather and nature.  We had several Eastern Phoebe's calling at one break and at another we spotted 8 Ruby-crowned Kinglets flying through the tree tops.  Several Monarch's were moving north along the ridge as well.  Spring is definitely making a showing and we were embracing!  What a great way to spend a few hours with your honey...

Spring has Sprung!  See you on the trails...

Random Laurel Highlands trail running and training

The bearded Woodz Ninja @ Middle Fork overlook 

The weeks are flying by and I've been running as much as I can.  Training has been improving with my increased intensity.   The last couple of weeks have been productive as recent runs reflect.  I've begun light weight work on my shoulder without any pain.  Lots of time to get it healthier before the ice begins to form later this year.  I feel like things are setting up for continued running and a good winter climbing season (weather permitting). Running has been a lot of fun lately.  Miles have been blurring together, each run more fun than the last.  I've enjoyed sharing trail time with my wonderful girlfriend Laura.  We spent a few days hiking on rest days from separate solo runs.  Several days were spent in Quebec Run on the great trails that reside there.  Hill training has become a staple once again.  I love climbing, rocks, ice whatever.  It's only natural that I like the climbs in running as well.  My focus has been on the larger vertical rises in the region.  I've spent a few heart pounding days doing hill repeats (4 mile laps) down and up "Heart Attack Hill" on the Laurel Highlands Hiking Trail (mile 8 to 6 then back up to 8).   Great for building hill climbing efficiency and endurance.  "Heart Attack" along with many other up and down runs are helping a lot.

Statistics for July:
Miles - 185
Duration - 40:48
Elevation - Gain 39,362' - Loss 38,539'

Miles per week is down, but elevations have greatly increased.

Some run highlights since last post:
July 19
Bear Run Nature Reserve, I went and ran the super fun 5 mile trail sprint we call the "Tiny Tulip Traverse" This was my second time running this challenge.  I lowered my record to 44:16 from 45:41.  A slight improvement.

July 22

Ran 14 miles of the LHHT.  Gate to 7 and back in 2:46 for a pace of 11:51.  Elevation: gain 3700' loss 3700'

July 25
On a whim, I enjoyed a nice long run from Ohiopyle to Hickory Flats Road (38miles).  Thursday night around 11:00pm I was talking to Laura, telling her I wanted to do a long run, but was uncertain where I wanted to go.  Laura offered the idea that I should run as much of the LHHT as possible, she'd support along the way.  I quickly accepted and stayed up a few more hours.  With 3 hours of sleep, Laura lovingly dumped me in Ohiopyle the following morning.  Early on I could feel my elevation workouts paying off.  I starting slow and calm,  but couldn't help kicking it up a notch on the long climbs.  A 15 minute or so emergency bathroom stop and chaffing had me burning and doubting early.  This was around Maple Summit.  Luckily an emergency Vaseline tube kept things only slightly uncomfortable until Laura saved the day with some Mission Anti-friction cream and replacement shorts at  Route 653 trail head.  The rest of the run I ran at a comfortable pace enjoying the views, cooler temperatures and empty trails.  I was expecting to get water at 7 Springs, but upon arrival the faucet was damaged and running.  The continual flow was spewing nasty, orange iron water.  Skipping the refill and stretching what I was carrying sent me to  Route 31 parking area and Laura with clean water.  My 50K time was  6:18 despite my breaks.  A slight discomfort was developing in my left foot.  I was aware, but not concerned.  I refilled and continued on as did the pounding on my left foot.  I met Laura at Hickory flats Rd. (MP 38) where my foot was considerably more tender than before.  Fearing that continuing might lead to missed running days ahead, I finished there and ended with an elapsed time of 7:45.  I was happy with how fresh and spry I was feeling, but disappointed random pain kept me from continuing.  A good nights sleep and a couple easy days had my foot back to normal and doing "Heart Attack Hill" repeats again.  In retrospect it was a good call!  Here are some photos from my run.  It was one of the sunniest, driest days in the last couple weeks.  It was great to enjoy a long section of the trail on a glorious uncrowded weekday.  Elevation: gain 7100' loss 5500'

Clouds over the Youghiogheny River valley

Overlook of Middle Fork at mile 21.3 on the LHHT

Turnpike bridge over the PA Turnpike mile 36.75

Trail sign at Firetower Rd., Rt. 31 intersection.

July 28

I recently signed up for Strava GPS run tracker and have been having fun with their "segments."  Runtastic is my normal GPS of use. (I find both equally inaccurate, but help in tracking elevation).  I'm new to using Strava so I don't understand all of it, but segments appear to be short challenges (segments) created by Strava based on runs by users.  You can compete against all others that have completed each "segment."  Many segments exist along the LHHT due to Laurel Ultra racers using Strava on race day.  I decided to set my sights on some of the current Strava records for local "segments".  The segment I was excited to try was named "Conn Rd Climb."  This segment starts at Bidwell Rd. and climbs 1.6 miles and 1,264' of elevation to Conn Rd. It has an average grade of 15.4%.  There have been 19 recorded users on the segment.  The record of 25:27 was held by Jim Trautmann of Pittsburgh.  He set the record on June 12, 2010.  Seventeen runners have done the segment since him.  I would be number 18 to try.  I parked at Conn Rd. and walked to milepost 8 to begin.  I did 2 slow warmup laps of MP 8 to 6 to 8 repeats sans GPS.  I used my watch to clock splits.  On my way back up on repeat 2 (mile 7.25) I stopped and grabbed my phone.  I started it at mile post 8.  My third time down to 6 I picked up the pace increasing my cadence as well as stride adjusting to the high turnover about to commence for my record attempt up.   I turned around at milepost 6 and started the long grind up with vigor.  I ran close to red line for quite a while until I broke to a power hike.  I kept attacking "Heart Attack."  The grade backs off just before MP 7.  I picked back up into a sprint at the shelf and continued past 7 and up to the next steep section.  I ran all I could from MP7 up to the finish at Conn Rd.  I wasn't sure where it ended, so I  kept my effort up all the way to MP8 where I ended my lap.  I uploaded my run and it was official.  I squeaked by the old Strava record for Conn Rd. Climb.  My  time was 24:56.  A minor record, but still cool in my eyes.  I'm sure its been run faster by others.  It would be cool to get a King of the Climb going on for "Heart Attack Hill"  Mile post 6 to 8 which I officially clocked (with a watch at mile posts) 27:56.  After spending some time looking around Strava I've noticed that Jim did quite a few quick trail runs on the trails in the Laurel Highlands.  How cool! Hope to see you out there some day...

July 29
I decided to run the Route 31 to Route 30 section of the LHHT.  Another glorious day with plentiful sunshine and temps around 68°.  I had the trail to myself.  I passed one lone hiker on this roughly 15 mile section.  This time I went with limited water, no electro replacement capsules and only 1 gel as a slight handicap.  The whole section went well and I cruised along at a good pace finishing the section in 2:35.  Elevation Gain 2805', Loss 3202'.  The trail was recently maintained in this section and is in wonderful condition where thick spots usually exist.

So many good runs recently, I could mention them all.  To end this and save you from a longer post.  I'll leave with some recent photos.  Happy trails!

First Copperhead I've ever seen on the LHHT! I can't believe it...

Quebec Run, Hess trail

Quebec Run, Hess trail, Photo L. Hahn

Laura and Elmo
Grove Run Trail head, Linn Run State Park

Trail Running Challenges

On the way to the trailhead... Ehhhh

On the way home... Ahhhhh

Recently running has felt different.  It seems summer has finally hit the Laurel Highlands.  It's been really warm and humid, with storms plentiful especially this past week.  I managed to get rained or stormed on several times.  The weather was in the lower 90's with the humidity similar or higher.  My body has been holding up well to the quick increase of mileage.  I've been pushing a little harder, but trying not to overdo things.  Being able to run again feels so good and I don't want ruin it.  I've been rebuilding my ski injured body with the dreams of pulling off a LHHT double as early as fall (or spring '14).  During this rehab and training I've been reading more on Challenges and FKT's (fastest known time's).  I'll try to explain the way I understand them.  Competing for a FKT's is simply trying to achieve the fastest time over a predetermined course/trail, alone or in a group, but not an organized race on a designated day.  They can be short 5K runs or long trails like the Appalachian or Continental Divide.  They can be completed any time you choose. No set date, even worse yet, weekend.  Only success or failure awaits with only one person holding the FKT.  The honor system applies, although for major or serious FKT records tracking devices are utilized for proof.  Challenges are different because they're a personal goal to complete, not a race.  Did you accomplish the course set out and if you have already, could you do it quicker?  Challenges are more about personal accomplishment, although most have a FKT as well.

While browsing around, I stumbled upon this challenge here in my back yard.  Its called the Ohiopyle 50K (Gate-to-8 X 2)   posted on the North East Ohio Trail Club (NEO Trail Club) website.  I'm not a member of the club, but found the posted challenge.  Whether you have to be a club member to be listed after completion I don't know.  Either way, it gives me a goal to accomplish that I haven't done.  I know I'm not in super woodz ninja shape right now, so I figured it was time to incorporate the Gate to 8 section of the Laurel Highlands Hiking trail into my week of running as well as some other quicker tempo runs.  

Recent runs

The Barn at Bear Run Nature Reserve

Tuesday 7/2 Laura's Tiny Tulip Traverse, 5 miles - This is a run that Laura put together after my Bear Run Trail Run challenge.  What a great 5 mile (apprx.) loop in Bear Run Nature Reserve. It follows Tree, Rhododendron, Tulip Tree, Snowbunny, Rhododendron and Tree Trails in a counter clockwise lollipop.  The route climbs 718' and is on some pretty amazing trails (especially Tulip Tree)  It was my first time running this route and I wanted to apply a reasonable effort.  I ran the wonderful course enjoying the steepening climb from the car up to Tulip Tree... Tulip Tree is freakin' fun.  What else can I say.  This is the best .8 mile trail I've ever run.  It is so fast and dabalicious.  Quick footwork on slightly downhill single track, runners high for sure!  It had to be built by runners.  I wish it was way longer.  Snowbunny leads back across the hill and down to the early trails you started on, then finishes at the sign-in.  Warm and humid as described above.  Ran the course in 45:41, with one routing mishap.

Wednesday 7/3 LHHT Gate to 8, 15.75 miles - I was planning on running to MP 10 and back for 20 miles, but...  Everything was going well.  I ran an "easy" pace NOBO, hiking most of the hills.  I was hearing some distant thunder while climbing up "heart attack hill" towards MP7.  By the time I had MP 8 in sight, the sky was quite black and the thunder was persistent.  Retreat was my thought.  I barely took 20 strides SOBO and the skies opened up and the rains came... and came... and came.  I bombed heart attack hill in a muddy running creek with extremely limited visibility.  My visor helped, but I found its limitations.  It was similar to winter white-outs I've experienced.  My nonchalant pace quickened on the return trip with rains stopping and skies clearing briefly for about a mile.  Despite the heat, slippery trail and slug like pace I managed a 3:23:44 overall.  X2 laps would put me under 7hrs for the 50K Challenge.  Seems like a good start.  Elevation +4081, -4064.

Thursday 7/4 Bear Rocks Loop, 4 miles - It was the Fourth of July.  I squeezed in a short, slow, road run in the sun.  Ran the loop in 29:03.  Elevation +416, -406.  Not much to say.

Thursday 7/5 Yough River Trail, 2 miles - Ran with Laura and her sore knee.  Rest day, spent most of it lounging by the river at the Oasis...AHHHHH!  Then went running.  22:08.

River art = Rart at "The Oasis"

Friday 7/3 LHHT Gate to 8, 15.75 miles - It was 91° which seemed perfect for another training lap of Gate to 8 ;)   I figured that If I practice in conditions like that, surely a more comfortable day will feel slightly easier?  The cooler months have been when other (wiser) people have done it.  I'll try in August and then hopefully improve on that later in the year under favorable conditions.  I went out intentionally slow trying to adjust to the heat.  Humidity was really high and in no time I was sweating buckets.  The overall trip was very hot with a flash storm popping up and tagging along with me for about 45 min.  Compared to the dumping on Wednesday this was nothing.  I did pass another trail runner around mile 4.  We were both moving quickly and gave a wave without stopping.  I ran out of water coming up the last hill before MP 3.  I should've stopped at the stream to at least fill a handheld.  Finished the run in 3:31:03, incredibly hot and thirsty.

Weekly rundown

5 runs

8hrs31min.

42 miles

Elevation +9,405', -9,306'

Slip slidin' away

A brief glimpse of sun at the turnpike turn around

The last couple days have been sloppy here in the Laurel Highlands.  Copious amounts of rain have saturated the area leaving rocks unclimbable and the trails a soupy mess.  Long sections of trail are completely submerged others are currently swamped.  Don't get me wrong, running a few hours in the rain is no big deal and usually quite refreshing on hot, humid days.  Unfortunately the downside to rain is that it sometimes comes accompanied by dangerous thunder and lightning storms.  Personally I've been caught in a few truly scary storms.  Mostly on the trail or rock, hours from the car.  The whole time feeling vulnerable, helpless and scared shitless.  I've obviously survived the experiences.  When threats of bad weather are present when trying to get out, my mind races to thoughts of two friends killed by lightning on a mountaineering trip some years ago.  Is the risk of getting struck that high or were they in the wrong place at the wrong time?  I guess those thoughts and experiences are what had me scrutinizing the radar images the last couple of days.  I was an armchair meteorologist watching for gaps between storms that provided time to squeeze in a couple wet, but storm-free runs.

Friday 6/28. Route 31 trail head to the turnpike bridge and back, 11.5 miles.  2:02:10, Elevation: gain 1,974', loss 1,971'.

It rained on me most of the way, with the exception of a few minutes when I was able to snap the picture of the turnpike bridge above.  Passed one (saturated) couple on tunnel road heading to Rt. 31 shelters for the night.  Really humid, lots of water needed consuming after this one.

Saturday 6/29  Route 653 trail head to Grindle Ridge shelters and back, 11.5 miles.  2:07:34, Elevation: gain 905', loss 908'.

Ran accompanied by "Granola" our 4 legged, trail loving, machine. He usually comes with me on easy training days under 15 miles.  He's a great pacer and always makes new trail friends along the way.  Today we met a family of 5 on an out and back to Bear Rocks, a group of scouts from McCandless and a father and son spending a few days training for a Philmont scouting trip.  Granola seems to put a smile on everyone's face... Keep an eye out for us on the local trails (usually you'll meet him first).  Below is a picture of him after his run today, tired and content to be back at the car.  The trail wasn't as bad as yesterday, but still a mess.  Downed trees were plentiful from the high winds during the recent storms.  Ran with only a few brief periods of rain.  I managed a seriously painful rock kicking that had me stop and wince a few minutes (luckily near the end).  I also managed a spectacular  fall from a downed tree that I was scrambling over (after the rock kicking).  A few squirrels chuckled at my failed "cat like reflexes"... Trail runner my ass! they declared as I hobbled hobbled up the hill.  Run miles, climb often and always ignore the rude squirrel comments!  They'll most likely end up as hawk dinner...

Today was a good day!  "Granola" post run

Trail running, The Laurel Highlands

One of the red efts I find regularly on the LHHT - Route 31 shelters

My blogging has been slow since February of this year, actually nonexistent. Here's a little to fill in my gap... Ice season was pretty much a bust, but ski season was unbelievable. The Laurel Highlands got dumped on with an abundance of natural snow this past winter. Laura and I spent a great deal of time skiing at Seven Springs in their award winning, Terrain Parks. This type of skiing is well known for producing an abundance of injuries to its participants. Here's a couple of skiing pics...

Railslide - The Streets @ Seven Springs

Light pole bonk over the gap - The Streets @ Seven Springs

My injuries included (but weren't limited to) a broken thumb, Injured (most likely broken) ribs. A bruised hip (which prohibited any running until about 5 weeks ago) and a second injured shoulder that has severely restricted my climbing. Unlike last season, I'm slowly trying to rehab it back to health. For now, I can barely dead hang on it. On a positive note, my injured shoulder from last season can now support free hanging body weight. The path back to stronger climbing might be slow and long, but climbing less challenging routes will produce an abundance of fun in the meantime. Throughout the spring Laura and I spent a fair number of days at various local crags climbing, doing trail work, etc. Bouldering has seemed to be our most focused style this year.

With my hip feeling better, I've recently been working my legs back into running condition. For the first couple weeks, I'd been testing my hip and seeing if limitations existed. I started with short, slow, road runs not much longer than 4 miles. Usually a rest day or two between runs. I felt good, with a only a couple days where my hip showed any signs of discontent. After two weeks back, the hip pain seemed to disappear completely. I quickly started stacking on the miles and feeling positive that longer pain free miles in the woods lay ahead.

Trusty footwear, Altra Lone Peaks and Powersox get my thumbs up!

This past week I managed to log 83 miles of running. All of them on the Laurel Highlands Hiking Trail. For those unfamiliar with this trail it's a 70 mile hiking trail that starts in Ohiopyle State Park and follows the crest of Laurel Ridge north to Seward. It's a unique trail due to the fact that it has numbered, concrete markers at each mile along its entirety (a great feature for pacing and location). Built as a backpacking trail in the 70's it was designed to be covered over a week long period. Adirondack style camp shelters with additional tent camping areas are located approximately 10 miles apart along the trail. This distance makes for easy hikes between shelters. Note: (reservations must be made in advance to stay in the shelter areas overnight). While designed as a backpacking trail, the LHHT is an amazing trail for runners. The whole trail is completely runnable single track that flows over the mountains through amazing scenery. Hardwood forests, rock outcrops, streams, lakes, and wildlife are the normal backdrop along this trail. I feel quite lucky to live and have grown up a short distance from the Rt. 31 trailhead (middle) of the trail. Starting from home allows easy access to either end of the trail. I must admit that I do spend the majority of my time on the southern half of the trail enjoying the larger elevation changes. Along with the LHHT, there's plenty of other great trails in our neck of the woods. Roaring Run Natural Area, Ohiopyle State Park and The North Woods are some of my other favorite trails to run.

Typical mile marker along the LHHT

Yesterday I completed my first half trail run since last year. Laura dropped me off at 31 parking lot and I went south passing a record (for me) 106 trail users along the way. Outside of the Laurel Ultra race day, I've never seen that many trail users on those sections. I stopped to chat with some of them. Here's just a few that I recall... I got a "nice beard" shout-out from a group of resting backpackers while crossing county line road. I met three trail runners from the Virginia Happy Trails Running Club enjoying an out and back run from the route 31 trailhead to Grindle Ridge Shelters. They were up for "Stills in the Hills" whiskey and music event at Seven Springs and decided to run a bit before the festivities. I met a nice younger couple that had their chocolate lab with them near route 653. They were heading in to Grindle Ridge shelters for the night. He was an experienced packer, but this was her first trip. She was smiling as she explained of her new pack and gear required to make the trip. Her excitement was quite infectious as I recalled how much I enjoy new "toys" as well.

Seven Springs Mountain Resort, the highest point on the LHHT

I was met by Laura sporting the mobile aid station at Maple summit parking lot. She provided some love and a water fill before the last stretch into Ohiopyle. Our plan was for her to park in Ohiopyle and start hiking north until we met. That way we'd get to enjoy a little trail time together. Ohiopyle was packed due to the beer and gear festival being held Saturday night. Please note this was the second booze and bluegrass festival along the trail... All kinds of partying going on in the Laurel Highlands! Laura decided to park up at King Mountain trail head and avoid the congestion. Laura was sore from previous runs this week and decided to carry a large backpack to remove the temptation of running. While she hiked north, I managed to float the flatter miles from Maple Summit down to milepost 8 to begin the "hilly" section of the LHHT. As I ran by the 8 mile marker, missing paint on the number 8 had me do a double take out of confusion. This quick glance over my shoulder was enough for me to snag a toe and go airborne, I tried to recover, but my efforts were futile. Head first into the woods Ughhh, I landed with a thud! Quickly I sprung back up and moving again checking for any blood or pains. Slightly dazed, but unscathed. Yep, got my attention and milepost 8 was still 8, not an imaginary 9?!?!? I proceeded to bomb down "heart attack hill" more alert to my footing as a stumble like minutes earlier would surely produce a less funny story.

The view after ascending from Bidwell

 I cruised along finally meeting my sweetie just before milepost 3 I was heading uphill and she was coming down. I slowed to a hike at this point and we enjoyed the last several miles hiking back to the car together. We stopped at the 2.5 mile overlook for a few minutes enjoying what we usually pass by at a brisk pace. The additional 1400' of elevation gain at the end hiking up to the trail head produced more heavy breathing and I officially stopped my watch at 6:26:55. Quite a bit slower than my personal best for this run, but still a respectable time given my "casual" approach. I'll wait a little while and do this run again and see how much I can improve on this time.

Upon reaching the car we unpacked the mobile aid station and set up our chairs. Laura had packed a primo after trail picnic for us. We proceeded to kick back, eat turkey sammies, and drink chocolate milk while listening to the sweet sound of live bluegrass music coming from the festival below. What a great end to another day on the LHHT.

Laura and the mobile aid station setup at the end of the day