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

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

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

The Bear Run trail run challenge

The welcome sign behind the barn - maps located here

I've lived in Southwestern PA all my life, but have yet to explore the trails of Bear Run Nature Reserve in Mill Run.  Its located on Route 381 between Normalville and Ohiopyle.  I've had no particular reason for not going, I guess there were always other places being explored.  Several climbing buddies even told me of some climbing that exists here.  I always thought of checking it out as I sped by on the way to one of the normal destinations, but never did.  This past spring Laura and I stopped and walked a short section of the trails while birding.  I must say the birding was good, Hemlocks amazing, and the forested trails very inviting.

Yesterday I had to work in the morning but my afternoon was free.  I wanted to go run and started discussing options with Laura.  She brought up the idea of trying Bear Run.  At Bear Run none of the individual trails are over 3 miles, but together they add up to about 20 interconnected miles.  For the backpackers out there, they also offer a few campsites for overnight trips.  Registration is easy right at the parking lot behind the barn.  It was time to map an interesting route.  I read a little about the trails online while Laura started getting out maps and books with additional information.  After studying the options for a while, I settled on running the perimeter of the whole trail system.  This run would end up being about 11.5 +/- miles and a great distance for some higher speed running.  It looked easy to follow on paper, at each intersection, turn right.  I'm not sure about other areas, but locally some trails are blazed and work well most of the year, but summer months can bring on thick vegetation which blocks the view of blazes and chokes out "established" trails turning them into navigational nonsense.  I was hoping this wasn't the case at such a popular area. I pulled into Bear Run and parked in the lot at the trail head (TH) behind the main barn building.  There are paper maps available right at the parking lot to help guide you on this journey if you feel like giving it a whirl.  Being somewhat unfamiliar with the trails, I picked up two just in case one got ruined or lost.  I really didn't feel like stumbling out at midnight on a short distance, training run. Especially since I was starting later in the day.  The trails are mostly marked with upright posts at the intersections.  They display the trail name and direction of travel arrows to make things easier...

Starting point of route, Registration Board at the trail head

Here's the route:  Clock starts at the registration board - (TH) kiosk.  Start on Arbutus, turning right onto Wintergreen, follow Wintergreen about a mile to the intersection with Warbler.  At the end of Warbler, turn right onto Hemlock (a little chin scratching, blaze hunting was done several times on this one), follow Hemlock to a confusing downhill intersection at the campsite.  (Hint) From the campsite basically make a quick switchback right onto the logging road (Bear Run trail.)  Its blazed red/maroon, although you'll have to travel several hundred yards to find one.  Many are hidden behind new growth along this section.  Just after the turn you'll encounter some awesome boulders right on the trail (hint, hint to any climbing friends still reading). Follow the (I'm guessing seldom used?) Bear Run trail to the intersection with Tulip Tree trail (freshly blazed red), but unmarked I believe.  Turn right and follow this incredible, rocky, freshly revamped trail to the intersection of Laurel Run trail.  Follow Laurel Run trail all the way to a crossing at route 381.  Cross the hardtop road and continue on Laurel Run to Peninsula trail.  This intersection is tricky so pay attention or you'll add an out and back hill climb to your run too. Near the end of Peninsula trail, you'll come to Paradise Overlook (a rock outcropping that offers a view of the Youghiogheny River below.  From there follow the trail uphill to a gravel road.  Turn left onto the gravel road (Tissue trail) and follow it back to route 381.  The entrance to Bear Run (the starting point) is across the road.  Finish the run at the same sign where you began.

Paradise Overlook

My first try at this run was 1:47:21.  I was off trail several times, referenced my map too much, stopped for a couple photos, yet ran my ass off to set a benchmark for myself and others.  My experience was top notch and I highly recommend it to trail runners looking for new places to venture.  Seemed like hard work despite its shorter distance.  Route finding proved to be a little more difficult than I expected.  Now knowing the route I look forward to trying this one again.  There's some long moderate hills, short steep hills, high speed technical rocks on (my favorite part) Tulip Tree trail.  Thick sections, Stinging Nettles, even an oozing deer carcass that currently requires a surprise long jump! All kinds of trail goodies.  I really enjoyed the many types of forest , wildlife and vegetation that you encounter on this run.  As I ran I identified birds by call to pass the time.  I heard Black-throated Blue warbler, Black-Throated Green warbler, Wood Thrush, Veery, Rose Breasted Grosbeak, Scarlet Tanager, American Robin, Indigo Bunting, Field Sparrow, Eastern Wood Pewee, and Red-bellied woodpecker.  Others were present I'm sure, these are what I remembered.

If you happen to try this one, please share your experience.  I'm sure someone can run this much faster (I'm surely going to try).  I hope to get other runners motivated to come give it their all.  How fast can this be done?  A friendly challenge if you will... Come try it, you won't be sorry!  (printable trail map)