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, . 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

A no skiing day and a tour of Saint Francois Longchamp village

On our last skiing day that our ski passes are still valid, which was a Friday, it rained and to add insult to this bad weather, I had a mild migraine. So I decided not to ski and spent the morning indoors recovering from the pain. Around noon time the migraine eased up a bit and I was looking to get out for some fresh air.



The plan was to take a walk around the 1540m village all the way up to the 1650m village. I was looking forward to score a nice item or find some gourmet stuff but all these would depend on what the shops have to offer.



Now come with me for a little walk around this mountain ski resort village including a quick peek to the local gourmet shops.



Saint Francois Longchamp 1650m. The numbers of the village corresponds to the altitude of the sub villages in Saint Francois Longchamp.





On the way to the main village.



Saw a group of children by the ski school ready for a snowshoeing journey.



I was in dried sausage heaven!



The bakery-chocolaterie-gourmet shop.



The main ski lift of Saint Francois Longchamp 1650.



Saw a number of Dutch guys dressed in animal suits... here are 3 of them.



View to Saint Francois Longchamp 1540m and 1650m villages.



Our village is the one right below.



This is the slope and ski lift from our village.



Our village, Saint Francois Longchamp 1540m.



The next day Saturday we will be leaving the Alps and drive back to the Netherlands, however, we were told that heavy snow would fall in the evening and into the morning. Dutchman and I dreaded fitting the snow chains on the car.

Gearing Up for the Holidays

Every year when it hits November, I kind of hold my breath a bit, bracing myself for the coming holidays. I love the holidays. I am really geeky about holidays in fact. But they are also tiring because of all of the "extra" they add to life.



Adding to the holiday busy-ness is the reality that work is going to get much busier. It will get downright crazy in fact. We will also have more people around us that we want to spend time with. Pickleball will be in full force. And I will love it all. And I will be ready to crash when it ends because it really is exhausting to juggle so much in such a short time. So on days like today, where I spent most of the day at Sixteen Hands...I soak up the peace and quiet while I can.



I enjoy the pace of the horses. I pay attention to the small details, like Dancer's jingle bells.



I laugh at the silly faces Patriot makes while he camera hogs my view.



I marvel at Gracie, who is one of the wild mustangs here. I appreciate her patient and gentle spirit with us as we try to attend to so many horses needs.



And I spend as much time as necessary to see that Cherokee gets as much food into him as he can handle today.



I get down to the basics when I am here. All the things that nourish living souls. Nothing more. And it is exactly what I need to keep me grounded.



Living the life in FL!

Canyonlands National Park :: Island in the Sky

I'm not sure what it was about Canyonlands that “threw me for a loop”. Its stark beauty? Its isolation? I don't know. Perhaps I was a little intimidated by the yawing canyons and deep valleys but I just didn't feel comfortable there. I was in a funk, not in a “hiking mood” and I still haven't figured out why! It would be a great place to explore with someone who had a four-wheel-drive vehicle.

There are several sections in Canyonlands National Park. I visited two of them: Island in the Sky in the north and several days later, the Needles District in the south.

I drove the main roads, opting not to travel down the unpaved dirt roads, pulling off at each of the turnouts for the spectacular views dimmed somewhat by the hazy-blue sky. The only trails I took were short ones, where the tourists were.

Frameset or Complete Bike?

In the comments of the previous post, a reader pointed out that the comparatively low MSRP of the frameset I described was not such a bargain, considering the likely cost of the complete build. Depending on the context, I both agree and disagree. So I'll take this opportunity to discuss the benefits, as I see them, of buying a frameset and building it up yourself vs buying a complete bicycle.



Purchasing a complete bike



When a manufacturer releases a bicycle model as a complete build, the price of the bike bundles together a number of things: the frame and fork, the components and accessories, and the labor involved in assembly. The price of the bike will be significantly lower than if you were to pay for all of these things individually. Assuming that you are happy with the components included in the stock build, this makes the bike a great deal compared to buying a frameset only and starting from scratch. You save money on components, you save money on labor, and on top of that you get the immediate gratification of having a ready to ride bicycle straight away.



But keep in mind that the more changes you make, the less of a great deal it will be - especially if you cannot do the work yourself and will need to pay extra for labor. Give particular consideration to whether you are happy with the stock drivetrain and shifting system. Changing this on a stock build can be costly. If the stock bike comes with 700C wheels and you want 650B, a conversion could be pricey. If you want dynamo lighting and the bike does not already have it, you will need to rebuild the front wheel with a dynamo hub, or replace it. If the stem length and handlebar width are wrong for you, you will need new ones. At some point, it might be more cost-effective to start from scratch.



Purchasing a frameset



When a bicycle model is available as a frameset only, it is an opportunity to assemble the bike according to your needs from the start. You can choose the exact gearing you want, your preferred model of levers and brakes, the correct stem length and handlebar width, and a comfortable saddle. You can integrate dynamo lighting into the build from the get-go. In the event the frame is compatible with more than one wheel size, you can choose the wheel size that suits you, instead of executing an aftermarket conversion. Going the frameset-only route is an especially great deal for those who are DIY tinkerers (or live with one) and can do the work without the help of a bike shop, and for those who already have a bunch of components lying around waiting for a frame.



But before buying a frameset, it is a good idea to make sure the bike you want really is different from an available stock build. Oftentimes novice buyers cannot distinguish between what's a big deal to change and what isn't. For example, if a bike is missing fenders and racks, you can add them without making changes to the existing build, thereby still enjoying the savings of starting with a complete bike. Also, if it's a matter of stem length and seat post setback, some bike shops are willing to swap those at no extra cost. Finally, the stock models are usually set up generically - with plain handlebar tape, plastic pedals and unsightly reflectors. While this does not look as nice as a custom build, you can easily and inexpensively personalise the bike without needing to start from scratch.



One thing to add, is that a direct cost comparison between framesets and complete builds is not always possible. While some manufacturers offer both options, others offer only one or the other. The make and model you choose in the first place might depend on which you prefer. For heavy-duty city bikes, there are now plenty of complete stock models available that require few if any aftermarket alterations. Ditto for standard roadbikes. As for 650B mixtes, and other non-mainstream specimens, not so much.

Single Speed Versatility?

I've been test riding the Paper Bicycle for the past month, and as I've mentioned before it is a single speed. The gearing is pretty low: 38x17t, with 26x2.5" tires (about 60 gear inches). The bicycle is upright and it weighs around 37lb. Reading these specs, it would appear that the manufacturer geared the bike low to compensate for its weight and upright positioning, enabling the urban cyclist to handle hilly areas. In turn, it stands to reason that the bike cannot go very fast, assuming that one does not want to spin like mad while commuting: a sedate urban bike, where the single speed aims to make the uphill portion of the ride easy and assumes you will coast downhill.

However, my experience of actually riding the bike contradicts this. While the gearing is low enough to handle reasonable uphill stretches, I can also pedal downhill much of the time, and on flats I can pick up quite a bit of speed. Based on what I understand about single speed gearing, that seems implausible, and yet that's how it is.

This is not the first time I've noticed that the single speed drivetrains on some bikes can feel more "versatile" than multi-speed hubs on other bicycles I have ridden, in the sense that a single gear on Bike A can feel acceptable over a broader range of terrain than an entire 7-8 gear range on Bike B. The first time I felt this was when switching between the multi-speed Pashley and the single speed Motobecane mixte conversion, both of which I owned in -. The Motobecane was easier uphill and faster downhill, whereas the Pashley's gears would max out in both directions. At the time I attributed this to the city bike vs roadish bike difference, but I have since experienced the same effect on bikes that were more comparable. For instance, when I test rode the Breezer Uptown, I arrived on the Paper Bicycle, then rode the 8-speed Breezerover the same terrain. I had to switch between the high and low gears of the Breezer's 8-speed range constantly in order to make the bike "move" as comfortably as the Paper Bicycle moved in its single gear. It was a poignant contrast, given that the weight and upright positioning of the two bikes are comparable. Others have reported similar experiences - discovering a single speed that was able to cover their commute as well as a multi-speed bike, but without the hassle of constantly switching gears. A single speedAbicihas proven sufficient for TrishaofLet's Go Ride a Bikein Nashville, more so than her other, geared city bike.

Increasingly, there is a trend to put 7-8 speed hubs on city bikes. Some beginner cyclists I've spoken to won't even consider 3-speed hubs, let alone single speeds. They do not have exceptionally long or hilly commutes, but after test riding a couple of bikes they feel that multiple gears are necessary. It makes me wonder whether there is something about the way many new bikes are designed, that they simply do not respond well to the rider's pedaling effort and need all those gears to compensate. Is single speed versatility the flip side of the coin to hub inefficiency, or is it all about the frame design? I am far from having an answer, but this seems worth investigating. A single speed bike is easier to maintain and put together, and it is less expensive. If it's possible to design one that can handle mildly hilly terrain, why bother with multi-speed hubs and gear shifters?

I love it here

A gray, rainy day. My husband calls on the cell phone.



"Look out the window. There's a turkey in the back yard!"



Meleagris gallopavo, eating clover.

I duck-walk below window level to grab the camera.

And spy this out the kitchen window:



Snowy Egret, Egretta thula.

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This was the first time we'd seen only one turkey. Normally they're in flocks. It seemed awfully large for a female, and we wondered if it might be a first-year male. I'm not sure when they develop the red color on their heads or when they grow their beards. I couldn't find any info about that online, so if you know please feel free to instruct me!

The Snowy (a new yard bird for us) hung around the rest of the afternoon, foraging in the pond. In the past we've only seen them at the beach I think, so this was the first time we'd noticed foot-stirring behavior.

"Look at him, what in the world is he doing shuffling his feet like that?!" He'd take one foot, and move it ahead in the shallow water in a back and forth motion. Like he was stirring up the mud on the bottom.

Ah, YouTube to the rescue. There's a video of the behavior here. Our guy was moving much more slowly and deliberately though, and the behavior was more obvious since the water was so shallow.

From what I read online, that behavior is used to forage for crustaceans. In the time we watched, he didn't catch any of those, but did score one small fish and one rock (which he threw back).