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 anattempt 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 itineraryand helping me pack

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

My last long run was northbound, commonly calledNOBOin 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 wasmuchlonger 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, anddrank 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'










8/6/13Laurel 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 Iwent 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?

8/9/13LHHT 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...

8/10/13LHHT 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

Lake Superior Sunset

Sunset over Lake Superior this evening was one of the best I've seen in a while... and right now it is very still and calm outside (and relatively warm!), with the light from a half-moon illuminating the landscape. What a beautiful day!

Cycling Fever?

I had this question when I first began doing strenuous rides and recently someone asked me the same thing: Is it normal to run a fever after cycling?



The short answer is: Yes. It happens to some people. Not to all, but to some. I am one of them, and I now know a few others who experience this with regularity - always have. The evening after a strenuous ride, I will often run a fever and might even develop a sore throat. While it's happening it can feel very much like the flu. But the next morning all symptoms will be gone, so it is not a case of actually getting sick.



My understanding is that this is a normal reaction that some people simply have to certain types of exertion. It may have to do with how our bodies engage in muscle repair. Or it may have to do with circulation issues. No one seems certain, but it does happen.



Regardless of how or why it happens, I have noticed there are things I can do to alleviate it. For instance: takinga hot shower or bath after a ride, takingan NSAID oracetaminophen concoction, eatingwarm "comfort food" such as soup or scrambled eggs, drinking lots of fluids, and tryingto get as much physical rest as possible.Basically treating it like the flu works for me. It dulls the symptoms while they are happening, so that I can still be productive with the rest of my evening. And the next day I feel good as new - only the muscle soreness remains.



If you experience fever or flu-like symptoms after strenuous cycling, how do you deal with it?

Wordless Wednesday :: Sebastian Inlet

Sunset from the Bridge. Sebastian Inlet. December 9, .. 5:09 pm

Sunset from the Bridge. Sebastian Inlet. December 9, .. 5:21 pm
(The Zoom was at it's full 7x capability)

Icicle River Gorge Trail ..

Jennifer and I finally got away for a little camping/hiking trip. We drove out to Leavenworth to camp with Matt and his brother Sunday night, and it turned out they had a similar plan for Monday. As Matt put it, "Drive to the end of the road and start walking." I was not aware that Icicle Road was still not fixed, so we headed onward. About five miles from Eight Mile Campground we were met with the road closure.

The road now a river

There was a newer road cut away from the river, but the forest service is not allowing public access by motorized vehicles at this time, so we parked and started walking. The new road is not yet ready for heavy vehicle access and is even susceptable to some flooding early on, where a small bit of rocks and mud is the only thing keeping the river out. It also showed plenty of signs of beavers, which might interfere with the road as well. We hiked on this a bit before it rejoined Icicle Road above the washout. We investigated the upriver side of the washout before proceeding up the road.

The work of beavers

After a while we came to the Chatter Creek trail head. After checking out the board there, (A trail conditions report from August '08 was on it.) we parted ways. Matt and his brother were heading back to Seattle via Washington Pass and Jennifer and I forged on ahead. Just around the corner we found the Chatter Creek Ranger Station. It looked like it was in a state of disrepair, but not too bad considering it has not been used in two years. Just across the road was the start of the Icicle River Gorge Trail. We decided to take it.

Unfortunately, the most dramatic point on the trail is the start where you cross the footbridge over the creek.

View from the bridge

There was some serious whitewater and interesting eroded rock in the constriction under the bridge. We watched a bit before heading up the trail. The trail climbs a short bit to a lookout area above the creek before dropping back down into an area that is more like a Western Washington forest. The ponderosa pines were replaced by western red cedars and the ground cover changed. We started seeing plenty of blooming (and past bloom) trilliums. We hiked on crossing several small bridges and hiking for what seemed like a while. The trail has not been maintained in a few years, but did not have too many logs across it.

Largest trillium I have ever seen

We had started this trip sans packs, and started thinking about getting back as this was a little more than we were thinking about when we left the car. But the trail was nice and we were having a good time. Despite dark clouds in places, we did not get any precipitation while we were out either.

We decided to continue up trail as we expected to be reaching the bridge back across the creek soon. It took longer than we expected, and once we got to a bridge we still appeared to be heading upstream. I quickly ran ahead to make sure we were going the correct way and I was able to see the vehicle bridge at the Rock Island Campground. We were going the correct way. At the campground I checked to see if the water fountains were working, but of course they were not. Since Jennifer and I had not packs, we did not carry any essentials with us including water.

We got back on the trail and headed back toward the car. The trail went quicker on this side of the creek and once again we were in a cedar forest.

Needle carpeted trail

The rest of the hike out was uneventful except for us missing the new road back before locating it. This was a fun hike, and surprisingly populated for a Monday. (We saw two other parties.) Considering the road is closed, it takes a bit of hiking just to get back in there. You could take a mountain bike on the road, but they are not allowed on the trails due to it being a wilderness area. I'd like to explore this area further in the future. It was also nice to get out without a pack on and just go for a walk. Of course, it would have been nice to have some food and water with us, but we survived.

The Forest Service page on the washout

Product Review: The Winter Beard

With winter in full swing here in New England, increasing numbers of gentlemen cyclists sport a popular cold weather accessory: the winter beard. Even for those normally clean shaven, this effectiveand budget-friendly solution can be hard to resist once the frost sets in.



Having surveyed a number of male cyclists, the most popular means of obtaining a winter beard seems to be the DIY method: Simply stop shaving your face, and in as little as a week you could find yourself in possession of a modest to moderate wooly facial appendage. In weather that's merely cool, that might very well suffice. In harsh winter climates, continue growing to taste, or until coworkers/ loved ones begin to complain. To shorten or shape, use a beard trimmer.



Maintaining your winter beard is simple: Handwash with soap and water, and check for trapped food particles after meals. If you notice people staring at the lower half of your face in disgust, you may not be performing these maintenance tasks diligently enough. Otherwise, you are probably fine.



The winter beard has many benefits. It is temperature-regulating,wind-proof, breathable and quick drying - more so than any wool or synthetic balaclava on the market. It isnatural, organic, and ethically grown.It is inexpensive.You are unlikely to lose it or leave home without it.And itcolour coordinates with any outfit.



Possible drawbacks include extra maintenance, and potential protests from your significant other.In the event of the latter, I suggest pointing out the communal usefulness of your beard: For instance, it can function as a loofa-like facial exfoliant for your spouse, or a scratching post for your cat.



In growing your winter beard, pay attention not only to length, but to total area of coverage:The most effective beards are as thick nearer to the neck as they are at the chin, providing the warmth of an extra scarf.



And finally, do exercise moderation. Localcartoono-anthropologist has documented breakouts ofCompetitive Beard Growingdisorder among cyclists in winter, which are not without side-effects.Sure your luscious facial locks might impress your friends and terrify your enemies, but if a beard is long enough to get stuck in your bicycle's components, you have gone too far.

The Three-Year-Old Amaryllis That Bloomed

Red Amaryllis, originally uploaded by ParsecTraveller.

After purchasing this amaryllis bulb 3 years ago, I never figured it would bloom again.

Well, this spring, it did!

Crevasse fall - Climber Injured on Kautz Glacier

Kautz Glacier, Mount Rainier

On the afternoon of Tuesday, July 1, a climber fell approximately 15 feet into a crevasse at around 11,400 feet on the Kautz Glacier of Mount Rainier while descending the Mountain. The injured climber, Mitchell Bell, was rescued from the crevasse by his four teammates. Bell had injured ribs and visible lacerations to his head and face, but he was conscious and in stable condition. A doctor in the team quickly determined that due to his known and potential injuries, Bell could not continue the descent without assistance. Two members of the party climbed down in search of help, leaving the doctor, another teammate, and the patient at the scene. Back at Camp Hazard about 1,000 feet below, they found Alpine Ascents International (AAI). Several AAI guides responded to the request for assistance and contacted the National Park Service. A plan was put in place for two AAI guides to travel to the accident scene that evening to assess the injured climber’s condition and bring with them materials for an overnight stay on the Mountain. Based on their assessment, the Incident Commander, David Gottlieb called for air-lift/hoist extraction the following morning.

Within an hour of take-off on Wednesday morning at approximately 6:45 a.m., a US Army Reserve Chinook helicopter from Fort Lewis successfully extracted the injured climber from the Kautz Glacier. The patient was transported to Madigan Hospital for further medical evaluation. He was released later that day.

You can find more in the ST and PI.

~ Monica Magari

Hollow Rock Dreamscape

The final location for the night ended up being Hollow Rock Resort along the shores of Lake Superior. As I drove back down the Arrowhead Trail the sky was completely socked in with clouds and a thick fog covered the ground. I thought for sure these conditions would persist all the way home. As luck would have it, however, when I got back to Highway 61 along the Lake Superior shore the fog had lifted and there were some openings in the clouds. By the time I was driving by Hollow Rock the clouds were receding quickly and the sky was full of dancing northern lights. Of course I had to stop at Hollow Rock once I saw these conditions! This is the first time I have been able to photograph the aurora directly over the rock. Since the view here is more east/southeast than north you don't get very many opportunities to see the aurora from this angle. On this night, however, the sky was full of dancing lights and plenty of them were directly above Hollow Rock. This photo was made about 3:30 in the morning and was the last shot I made before heading home and crawling into bed. It sure ended up being a fantastic night!

Riptide

You can find several of these signs on all the beachs warning about the logs coming in out of the water.

The skiers are taking over!

New snow and warm temperatures this final weekend in June brought out the most skiers I have ever seen on Rainier. The DC, Emmons, Winthrop, and Fuhrer Finger were all skied. The ski conditions were great for the most part. The snow was firm but somewhat punchy down to 13,000 feet. Conditions improved as the snow softened and became less wind- affected. There was good corn skiing from about 11,500' to about 10,000'. The snow became heavy and wet below that altitude. Above is a photo of one of those skiers descending the Cleaver. Although the skiing can be fabulous, be realistic about conditions and your ability, and be sure to be "on your game", as exposure to cliffs below can severely impact your outing in the event of an uncontrolled slip!

Conditions and weather have combined this week to give us stable weather and great climbing. Climbers summitted via the Disappointment Cleaver, Ingraham Direct, Fuhrer Finger, Kautz Glacier, Tahoma Glacier, Liberty Ridge, Winthrop Glacier, and the Emmons Glacier. Of course, the warm weather has its downside: rock fall and ice fall have increased exponentially, and a few routes have started to melt out... notably Gibralter Ledges, which had seen quite a few ascents this year.
--Adrienne Sherred - Photo by Andy Anderson

More Spots

The Ebb and Flow of the Tide...

On my first visit to the Schoodic Peninsula, when the tide had been low, we had noticed a little house along an inlet that had a dock on stilts. We had driven past it before we realized what we had seen. On the 17th when we left Acadia National Park and headed 'down east' I stopped and photographed that little house. I would go by it on two more occasions, when the tide was at different levels. I guess you could say I was a little fascinated by the tides and how different it looked under the various conditions. If you ever get there, this little spot is on the right side of the road, just as you exit the National Park on the Schoodic Peninsula.






At high tide, or thereabouts. 12:43 pm on September 17th.




Not quite low tide, at 10:48 am on September 21st. It was a cloudy, rather dreary day.






At low tide. 3:14 pm September 27th.

I'm Not in Kansas Anymore!

Tuesday, May 10th - - It never crossed my mind that I'd spend nearly six days in Kansas, much less enjoy most of it! Crossing over into southeastern Colorado the countryside looked much the same as it had in western Kansas. Fields were under cultivation to begin with but as I ventured further south and west there were more vast expanses of prairie.



However, within a few hours, the view changed dramatically. Mountain peaks touched with a dusting of snow could be seen off in the distance. It wasn't long before they loomed much larger and closer. With the change in view came a dramatic change in daytime temperature – from a high in the upper 90s to a high in the mid 50s. Thank goodness that, unlike the air conditioner, the heater in the van works!





West of Walsenburg, Colorado on U.S. Highway 160/285.

My destination for the night was the Great Sand Dunes National Park and Preserve, near Alamosa. I had visited there once before, way back in May of 1979.





This time, Mother Nature was definitely not cooperating with me. The further west I traveled, the cloudier it got. Once at The Dunes, the sun would occasionally peek out from behind the clouds, but even then the lighting wasn't that great. This is the view from my campsite. The base of The Dunes is about a mile and a half distant.





The image above and those following have been modified. I was going to say “enhanced” but that is entirely dependent upon who is viewing the images. Since you aren't going to see the originals, suffice to say that I think these are an improvement over the originals, considering the lighting conditions at the time.





Human figures add a little perspective on the size of these dunes. They (The Dunes) truly are magnificent.



And from what I remember from back in 1979, they are extremely difficult to walk on. I did go out to the base of The Dunes but simply did not have the energy or stamina to go any further. Besides, it was getting late in the evening, a strong wind was blowing, and it was cold!





The quality of light was pitiful, and it was nearly gone, but the views were still awesome even though they can't truly be captured by the camera.