Mixed up in Ohiopyle

Yesterday around a foot of snow fell on the Laurel Highlands blanketing the forest in white fluff.   This morning I decided to head to Ohiopyle for the return of winter and revisit a route that needed a little equipping.  Needless to say, the route is named Open Mouth and will fall in around M6.   Sadly I didn't get much work done due to technical circumstances outside my control.  After work came to a hault, I opted to climb it on top rope.  The climb felt as akward and quirky as the last time I was on it.  This one looks rather easy from the ground, but proves to be a little less  than straight forward.  Can't wait to finish this one and see folks enjoying it.  Below is photo of me trying to get this thing rigged.

Most of the lines are in at Lower Meadow Run.  The pure ice routes are a little wet and building.  Water was running and making things bigger on Main Flow WI3 and Hemlock WI4-.  Anger Management M6 looks great and would feel a bit soft given the ice formation.  Caveman M6 looks awesome as well.  The Flows 2+ are fat.  Things are looking good despite the warm up over the weekend.  Most of the mixed climbs are in the best shape they've been in years.  Caveman extension M7 would most likely go in its current state, for sure by the weekend!  Come out to Ohiopyle and enjoy the great ice and mixed lines...

Trail running with nature in the Laurel Highlands

Here we are it's already August. Hopefully this blog post won't be my longest... 

I've run some miles and enjoyed hikers' smiles... 

The highlight of my week was a venomous treat!   

Here's it is with fangs that are hollow.  After this photo my post will follow...

Another "local" trail lover from the Laurel Highlands

Since my last post I've put in a few days.  The running I've done has been training efforts to get ready for a 5K coming up next weekend and an attempt at completing a LHHT double (140 miles) this fall or at the latest next spring.  I've been doing a little speed conditioning for the Laurel Hill 5k (my only "race" this year) as well as some quality trail time with my son (now that he's home for a couple of days).  Training for both efforts doesn't seem to be meshing well.  My trail legs can barely turn over the necessary amount to produce even a 6:45/mi. 5k.  I'd like to do well in my one and only race this year, although I highly doubt I will.  The cool thing is that it's a mellow road race (through the woods).  The proceeds help support the park which in turn indirectly helps the LHHT.

RECENT TRAINING:

8/2/13 Mt. Pleasant Coal and Coke Trail 

Basic tempo run on a local rail trail that seems to be growing in popularity.  It's not the most scenic, but does contain nice habitat which usually provides me with some good birding while running.  10k in 44:40

8/4/13 Laurel Highlands Hiking Trail (LHHT) SOBO

It was Saturday night and the weather for Sunday was predicted to be amazing.  Mid 70°'s with a 10% chance of rain. It would be perfect day for a long run.  I was feeling the "after burn" in my quads from that tempo run on Friday, but couldn't resist these prime conditions.   Laura mentioned that Sunday would be a rest/non running day for her and I kindly asked if she would mind supporting me for a long point to point run.  She said she'd be happy to help and we set off to prepping and planning.  

Laura writing the itinerary and helping me pack

Trail Love -  typical drop can containing a couple hours or more of  fueling

My last long run was northbound, commonly called NOBO in trail lingo. Last week I ran from Ohiopyle to Hickory Flats Road (38 miles), stopping due to bruising on the ball of my left foot.  This time we would switch it up.  Laura would drop me off in Seward at the northern terminus of the LHHT and I would run in a southbound direction or SOBO.  We've found running the trail in this direction makes it easier to crew one another.  We usually put drops of food and water at Rt. 271 (highway not parking lot) on the way up and another at Rt. 30 while the crew person is on the way home to kill about 6 hours.  This prevents having to meet the runner until over half way at (39miles) Rt. 31 parking lot.  The distance from the main trail to the parking area is very short and favorable to meet crew and resupply.  From there we take it as it goes.  I'll get into that shortly.

The alarm went off at 4:15AM.  We were basically packed and ready to hit the road.  I pressed some kick ass coffee for the road while Laura made PB&J's for the drop cans and out the door we went.  We placed the Rt. 271 resupply and headed to the trail head in Seward.  On the drive over we were treated to star filled skies and a crescent moon just as the forecast predicted.  We were there by 5:45AM.  Just enough time for a 6:00 start.  I quickly got ready and received a loving send-off at 6:00 sharp. 

Putting on my headlamp for the start

A few minutes to start

Its GO time, out like a bullet slug ;)

I was definitely feeling the tightness in my legs for the first couple miles.  My tempo workout wasn't the best prelude to a long or possible thru-run.  I wasn't feeling optomisitc or fast out of the gate and figured I'd at least get in a 50k training run on a beautiful day.  I ran/hiked a couple sub 12's up the intial climb.  I stopped at the power line crossing to snap this quick photo.

The power line crossing out of Seward on the LHHT

Shortly after my photo, the brief glimpses of sky through the canopy in the Northwest looked ominous.  Where was my sunshine filled happy morning?  10% chance of rain?  By the gravel road at mile 6 it was bucketing rain.  What's worse than the gravel road section of the LHHT?  Running it in a cold, hard, rain... For two hours it rained.  Thankfully mother nature provided plenty of wet weather training last month  and I was well prepared for the soaking I received.  Here's the radar image that Laura texted me not long before the rain started.  The only storm around and it was on track with me!  

Laura's image and text. "Sorry, hope you stay dry"

Looking up at the Ridge from the West near Rt. 30, photo L. Hahn

Thankfully I ran out of rain somewhere between Rt. 271 and Rt. 30.  Both resupplies went well.  Both stops combined cost me about 7min.  I ate PB &J's from drops while I ran.  Each drop can contained a handful of M&M's, a PB&J sandwich in foil (I find the foil acts as a "plate" while eating and running), gels, and Elete rehydration tablets.  

Rt. 30 drop in place thanks to Laura

When eating solid foods while running I try to adopt the same practices as when eating a gel on the run.  Small bites over a mile or two, sipping water to help wash it down.  I was making good time and right on track with my estimations despite resupply stops and 1 call to nature.  Hydration was going great.  I was urinating regularly and clearly.  I was averaging one handheld (21oz.) of Gatorade per hour supplemented by plain water and Elete Tablytes, and a gel (GU,Cliff, etc.) both at about 1tab and gel per hour).

I still smile every time I cross the NEW turnpike bridge.

During the 15 miles from Rt. 30 to 31 I started to bonk from dehydration and not enough calories.  I realized and started the process of hydrating and fueling.  I was well on my way to better pulling into Rt. 31 trail head to meet Laura for the first time of the day.  I was still on schedule, but noticed a slight pain on the top of my foot.  I believe this was due to an overtightned shoe lace while sliding around in the rain.  Aware but not overly concerned, I loosened my lace areas affecting the sore spot to minimize the pressure and further issues.  My break at 31 with Laura was much longer than my 4 minutes at the Rt. 271 and 3 minutes at Rt. 30 drop.  I basically stopped and had a picnic.  I just want to point out that   this is why training runs are so much cooler than high dollar races!  No crowds, no pressure, just pure fun and running for the love of it.

Mid run picnic anyone?

Laura ready anxiously waiting to run with me

It was delicious. I ate a ham and chese sandwich, baked potato, a few pretzels, and drank some chocolate milk and coffee. This was no ordinary aid break.  We're talking an hour or so ;)  After our picnic, Laura joined me in running about 3 miles before saying goodbye and turning back towards 31.  Her next stop would be Rt. 653 trail head.  We met there and I picked up a refill on supplies and my headlamp ate some more and hung out longer than normal.   

Rt. 653 trail head, a happy trail runner

By this point I was far off my schedule for the time of day, but still on pace as far as speed of travel goes.  My foot was getting worse, but It still didn't seem enough to stop and I was enjoying the run.  My legs were hanging tough and were feeling great.  I took off from Rt.653 trail head and was running smooth.  The sun was setting near Cranberry Glade and the lake was like glass.  I decided to stop for a photo and to put on my headlamp.

Cranberry Glade at sunset

The rest of the run to Maple Summit Road crossing went well and I met Laura sitting in the dark.  By this time the bruising had become enough to call my training run done.  I love running in the dark and Maple Summit Road to Ohiopyle SOBO might be my favorite section of the entire trail.  A bit of a bummer, but not worth the risk of ruining my training.  I need to remember I've only been back running for a short period of time.  The run went well and I had the best conditions and support for a 60 mile trainer.

The End

Distance: 60 miles

Run Time (without picnic): 12:36

Pace: 12:36/mi.

Elevation gain 5,000', loss 3,800'

8/6/13 Laurel Summit State Park, Wolf Rocks trail loop

Went for a 4.5 mile run with Laura.  My instep was still sore from my 60 miler, but the day was beautiful and I couldn't pass up a run with my Sweetie.  I laced and tied my shoes very loose for this easy run.  A fun run out to the overlook and back on the loop.  Lots of mountain bikes out enjoying the weather as well.  

Distance: 4.5 miles

Duration: 50:55

Pace 11:19/mi.

Elevation - not much

 8/7/13  I went for a 5.5 mile hike with my son Skyler and we were fortunate enough to see these beauties along the way.

Yellow Phase Timer Rattlesnake

Black Phase Timber Rattlesnake

Someone is seriously excited to see some Rattlers
especially the one behind him...  Can you find it?

8/9/13 LHHT Route 31 NOBO with Granola the trail dog

I set off yesterday to get in a couple hours running on the trail.  I decided it would be a good day to take our trail dog "Granola".  He was excited to go and we drove to Rt. 31 trail head.  The skies were dismal, but we set off at a decent 9:00/mile pace and only made it out about 2 miles before the rains hit.  Once again I found myself plodding along through a downpour, this time with my dog in tow.  The trail quickly turned into a stream and in many low areas the water/mud was so deep Granola would bottom in swamp water up to this torso.  We kept going a few more miles until enough was enough.  We turned around about 3.5 miles out and continued our efforts back to the car.  Granola was getting a little tired on the way back, so we slowed pace a little, but still made good time considering trail conditions.  He assured me he had a blast once back at the car.  We toweled off and made our way home to dry out!

Distance: 8 miles

Duration: 1:10

Pace: 8:45/mi

Help... I've about drowned in a river that didn't exist an hour ago!

The road to 31 trail head after the storm was ending...

8/10/13 LHHT Route 653 NOBO

Spent another glorious day our hiking with my son Skyler.  We decided to hike north from 653 trail head out to Middlefork overlook.  The weather was perfect and we enjoyed a nice relaxing walk out to the overlook, hung out a few minutes and hiked back to the car.  Awesome hike with one of my favorite hiking partners.

Distance: 5.4 miles

Duration:  1:35:53

Pace: 17:33/mi.

Littleman at Middlefork over look

Altra Lone Peak trail running shoes (600+ mile review)

Altra - Lone Peak trail running shoes after 600+ miles

In past blog posts I've touched on gear that I find extraordinary.  I was surprised how many people read my write-up on the Lowa Mountain Expert ice boots.  I'd like to highlight my favorite " 3-season" shoes, The Altra Lone Peak.  Since purchasing these about a year ago, many of my trail runs have been done wearing the Altra Lone Peak Zero Drops.  What's zero drop?  Zero drop means that there is no height differential between the front and rear of the shoe.  Note that most traditional shoes have a higher heel than toe.  Primarily the higher heel is designed to cushion the hard impact of heel striking runners (those who's heel is the first part to impact the ground during running).  Zero drops are intended to promote forefoot or mid-foot striking by not having a thick heel to get in the way, helping the runner to land mid or fore foot.  Instead of me trying to get all tech-savy on you, simply check out Altra's website for a lot of information about running form, and how their shoes can help make you a stronger, healthier runner.  For the record, I'm not affiliated with Altra in any way.  Nor is this a paid review or did I get free shoes like some reviewers. This is simply a write-up on a pair of shoes that I think are top-notch and that fellow runners might benefit from.  I've read other reviews, but most seemed like blah,blah "out of the box" reviews.  I figured I'd share my thoughts after some lengthy trail use.  For those who don't know me, I'm your average trail runner/climber who happens to spend a great deal of time on the trails and rocks in the beautiful Laurel Highlands of Southwestern Pennsylvania.  I usually run 5 or 6 days a week (not always in the Lone Peak).  I'm 6' tall, weigh about 155lbs, size 12  and normally cover between 50-100 miles per week.  I've primarily used these shoes for trail running on technical single track, but they've also been worn as climbing approach shoes and general hikers on many occasions.  The 600+ mile estimate is most likely very low, but we'll just call it 600.  I decided to take a brush to my shoes, clear away all the trail debris, and show how great they've fared thus far...

Zero drop = no raised heel

My Lone Peaks are the first generation model.  Designed for running many miles, over rough terrain.  I originally read about them shortly before their release.  I was excited by the wide toe box design, lighter weight, some rock protection and zero drop platform.  I guess I liked most everything about them.  Very close to what I would want if I designed my own shoe.  Around that time I was happily running a lot of road miles in the first edition NB Road Minimus.  Pleased with the lower heel and wide toe box on that model, I was in the market for a new pair of trail shoes of similar design.  I purchased the Lone Peaks shortly after their availability.   Fast forward over last season and some months off due to ski injuries.  They've covered a few miles and are holding up very well.  I will admit to being pessimistic about their durability since this was their first release of the Lone Peak model.  So far they're holding up better than any other trail shoes I've used  in the past and I expect that they'll continue.  Here's a photo review with some comments on the current state of my Lone Peaks.

The toe cap material ripped or split, Barge cement holds it in place...Usually

The toe cap failure doesn't seem to impede performance, but requires maintenance every couple of runs ;)

Stitching and the upper are holding great. The Wasatch Range is cool

The heel lining doesn't look so good, but still very comfortable

Not the sticky, climbing rubber of LaSportiva's trail models, but better thanothers I've tried. The center forefoot lugs and midsole are wearing down as expected

I really like the traction of the simplistic lugs, great for the trails of Western PA

Factory insoles, still intact with no comlaints

The trail rudder is awesome for "skiing" down steep, slippery slopes. I also like the minimal heel structure.  somewhat changed in the newer Lone Peak ver 1.5

Overall, these will see many more miles and I look forward to wearing them

Personal Experience:

I'm always excited to put these shoes on and hit the trails.  I will admit that they took some time to get used to.  There is much less cushioning than what is found in most traditional trail running shoes, but a lot more than in a model like a NB Trail Minimus, etc. This means that if you do strike your heel on rocks and other trail obstacles, you will feel it.  Most runners do experience some growing pains converting to this type of shoe.  Worry not... In a short time, your feet and legs will transition into the shock absorbing machines they were designed to be.  In past years, I've always had some type of leg pain that slowed my training.  Since switching my running form and going to flatter shoes (especially Altras) I've been able to keep training without interruption.  Its great to feel sore after a run, not injured.  I'll be looking to get a pair of the new Lone Peaks (when these get a little closer to death).  I'm curious to see how Altra made improvements on a damn fine, trail running shoe!  In a nutshell, I'd HIGHLY recommend giving the Altra Lone Peak's a try.  I'd be surprised if you don't fall in love with them like so many others.  If you have any questions regarding me, my shoes or whatever... feel free to drop me a message or email.  Climb High, Run Far!

Sugarloaf triple-trail challenge, Ohiopyle trail running

Here's another trail run that I'd like to share with fellow trail runners local or visiting the Laurel Highlands of SWPA.   I offer this one up as a challenge to see how fast anyone can complete it or as a great training run for "the hill of it".  As always comments are encouraged regarding the route and your experience while on it!  A few posts back I highlighted the Bear Run, Trail Run Challenge hoping to help fellow trail runners find the great running trails of the Laurel Highlands.  This is the second route I'd like to highlight since its easy to follow and offers a great hill workout.  This route takes advantage of 3 great trails that Ohiopyle State Park offers.  Sugarloaf trail, McCune trail and Baughman trail pretty much in that order.  I've named it "The Sugarloaf Knob Triple Trail Challenge".  It utilizes all the great elevation between the train station and the peak of Sugarloaf Knob.  I've been running a shorter 10 mile variation of this route for several years.  I've added a new section which makes it just shy of 15 miles (seems like a better training distance).  I found it to be a nice change of pace from the normal out and backing usually done on the early miles of the Laurel Highlands Hiking Trail (LHHT) for hilly runs.

The Start/End point at the train station

Here's the route:  Start the clock at the red line under the information kiosk outside the train station (see the above photo).  Follow the bike trail a short distance to the turn off for Sugarloaf Trail.  Turn right onto Sugarloaf trail.  Follow Sugarloaf trail up the ridge for about 5 miles to the Sugarloaf mountain bike/sledding area.  From the parking area take a right onto Sugarloaf Road and follow less than a mile to the McCune trailhead.  Follow the McCune trail loop 3.5 miles back to Sugarloaf road.  Retrace Sugarloaf Rd. back down to the mtn biking/sledding area, retrace Sugarloaf trail downhill a short distance to the intersection with Baughman trail.  Turn right onto Baughman trail and follow back down to the bike trail.  Turn left onto bike trail and follow back to train station Start/End.

Trail maps are available at the Train Station visitors center.  The trails are easy to follow and for the most part single or double track.  The whole thing is very runnable if you've got the legs and lungs.  Two vistas are passed along this run.  One on the McCune loop (at the bench) and one at Baughman Rock Overlook which is passed on the way down.  Both worth stopping to check out, unless going for the speed record ;)

My experience on this run:  The temps were hovering around 83 with high humidity.  I worked hard to keep my run going up the initial long climb.  I was grinding away with my head down.  I find looking up on long steep sections can be mentally defeating.  Most of the run was in the shade, but the heat took its toll.  I ran with my Nathan hydration pack filled to capacity (70oz.), which on most days would be plenty.  I was drinking more than normal with the high heat and humidity which caused me to run out (thankfully only) 2 miles from the finish.  I consumed 3 elete tablytes and 2 gels for electrolytes and energy.  I completed the course in 2:27:50 which felt like a good first effort.  I look forward to running this one again... I hope you do too!

This bench was recently installed at the overlook
 along the McCune trail.  Mile 7.5

The view from Baughman Rock overlook.  Mile 13ish

FKT (fastest known time):

6/25/13 Tim Anderson  2:27:50

Boulderstash, The No Name Forest photos

The No Name Forest quiet awaits our return

Laura and I had fun bouldering at a local spot the other day... Here's a couple photos

Laura on a clean slabby classic

Laura throwin' down her best
"Goodman on MOJO" impression.

Faster than a speeding bullet... Chipmunk parkour.
Photo by Laura Hahn

Laura working the sloping edge of Pyramid Block

Despite our best efforts the boulders always win the battle!
Until next time... Shhhhh