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

Greetings From... North Carolina

In an attempt to evade the wind and rain, I left the Richmond area the morning of Friday the 13th, heading west and south, stopping for the night in the small town of Stuart, Virginia. It had rained off and on during most of the drive. Sometime during the night, the rain finally stopped.

The next morning I awoke to sunshine and blue skies and drove the few miles west to the Blue Ridge Parkway. The good thing about driving the Parkway this time of year is that there are very few other people doing the same. The bad thing about driving the Parkway this time of year is that all the campgrounds are closed as are the visitor centers and picnic areas.


Near Cumberland Knob, North Carolina
From the Blue Ridge Parkway - November 14, ..

Where Do You Want to Go, Really?

I was telling a local cyclist about my dream bicycle tour, one I've imagined for years. It is still a matter of wishful thinking for now, but nonetheless I've mapped it all out: 650 miles of cycling up the coast, from the North Shore of Massachusetts to the easternmost tip of Downeast Maine. The coastline is jagged there and hugging it makes for a decidedly circuitous route. And my plan is to hug every curve - to not let the ocean out of my sight if I can help it. The cyclist I was talking to - an experienced bicycle tourist - said that the logistics of my plan sounded solid, but that it seemed like an awful lot of work for such a bleak destination. Do I realise how stark and desolate that area is? The picturesque Maine everyone envisions - with its seaside farms, historical houses and sandy beaches - is actually in the southern part of the state.There are some popular scenic New England routesthat I might want to consider instead.



In fact my choice of route is deliberate and I know exactly what that area is like. Still, I am taking the warning seriously. Often we imagine what we think is a dream destination, only to learn that it's not that great to actually cycle there. It can be a matter of traffic, of overly challenging terrain, of insufficient amenities, or even of scenery that, while beautiful, becomes unexpectedly monotonous at bicycling speed. Or maybe our memory of a place focuses on one specific spot that is stunning to visit, but glosses over the fact that the route to it is in itself unremarkable. I have had these experiences on local rides, so I can certainly imagine the disappointment on a long tour. After all, a tour is something we need to to plan for, take time off work - we want it to be special and worth it.



So how can we tell where we want to go, really? Reading others' ride reports of the route we are considering might be helpful. It's also worth paying attention to what we personally enjoy and don't enjoy about the cycling experience. I know that I prefer rough scenery to the more manicured postcard-pretty stuff.I like sparsely populated areas.I love to see bogs overgrown with green algae, dilapidated barns, ghostly forests. I don't mind badly maintained roads. I prefer as little car traffic as possible and am willing to pay for the backroads experience by climbing extra hills. I do not grow bored of looking at the ocean. But I also cannot ride for long in direct sunlight, and I know that coastal routes tend to have much less shade than inland routes. It's hard to say whether my hypothetical dream ride along the Maine coast will be enjoyable in practice. But it's nice to dream for now.



How have your dream bicycling destinations measured up against reality?

Walk Way

On the main trail to the very tip-top of the Sandia Mountains is this paved walkway with handrails for safety. It was very windy on the day we were there and the railing and it was necessary for me to hold onto the railing. Others weren't but I needed to.

Troll Stack

Here is a small sea stack that my guide said looked like a troll but I really couldn't see it, but it was fun to watch the water coming in through the holes. I took lots of photos but never actually got the water coming in the hole. Still it looked good with the sun behind it.

Wieliczka Salt Mine

There are two main attractions nearby Krakow that visitors shouldn’t miss: Auschwitz Concentration Camps and the Wieliczka underground Salt Mine. Both are UNESCO world heritage sites and the tours take half a day only. They are easily booked in the many tourist points in Krakow and all you need to do is compare prices and the schedule that best fits your holiday.

Wieliczka Salt Mine is located not very far from Krakow. It is one of the oldest salt mines in the world. Since the 17th century, the mine was producing table salt, and only until 1996 when the commercial operation stopped. Nowadays, being a UNESCO world heritage site, the salt mine serves as a major tourist attraction of the Lesser Poland region boasting of sculptures and an underground cathedral hand crafted from rock salt by the miners.

I took the afternoon tour. Our group descended the mine cave via wooden stairs, 378 steps in total, and quite a long hike down really but for the unfit, there is a lift. After reaching precisely 327 meters down under, our tour guide announced that we are still above sea level. This is because Wieliczka, the town, sits on high altitude. Sebastian jokingly said that we are still higher than the Netherlands.


The Wieliczka Salt Mine entrance and our jolly tour guide called Sebastian descending the 378 wooden steps to the salt mine.


Here is a clearer view of the wooden staircase, it took some time to get down under. Middle foto is one of the chambers in the salt mine dated 1666 - very old. Right foto is a beautiful angel sculpture, hand crafted by miners from rock salt.


More rock salt sculptures hand crafted by miners. To think they are made of salt is quite mind blowing.


A walk through the history of salt mining, on the left foto you can see a wooden trolley pushed by a miner which is called 'Hungarian Dog' - maybe the Hungarians invented this or its a joke from the Polish side, who knows. Foto on the right shows a horse with a miner. Interestingly, and this is a fact, they managed to bring down a few horses in the cave during the olden days. How they did that before remains a mystery.


The underground stunning rock salt cathedral hand carved by the salt miners. Everything here is made of salt, the altar, the walls, the table, even the chandeliers, they are made of crystallized rock salt. Really impressive and so cool!


My only souvenir foto in the Wieliczka salt mine by the hand carved altar and next foto is a carving replica of the Last Supper on the wall of the underground salt cathedral.


There is also an underground lake and next foto is the fast old fashioned lift (elevator). It takes less than a minute from the bottom to reach the surface.

More fotos here: Wieliczka Salt Mine - Wieliczka, Lesser Poland, Poland

The 3.5 kilometer salt mine tour includes a visit to the underground cathedral hand crafted from rock salt by the miners, sightings of a vast array of rock salt carvings, a walk through salt mining history, passing an underground lake and a visit to a secret lake chamber that includes lights and show. There is a wellness and rehabilitation center as well, souvenir shops, a restaurant, more chapels and many interesting nooks and crannies with salt carvings.

At the end of the tour we boarded this old fashioned yet fast lift. The lift cabin is not entirely sealed; we could feel the wind blowing against our bodies and inside the cabin as we ascended in seconds to the light. Exiting the building I followed a group of ladies who I thought were with the group. As it turned out they were from a different group and when I climbed on to their bus (full of Russians)—they all shook their heads sideways and sang a chorus: “No!” LOL.

I quickly retraced my steps however I couldn’t find the rest of the group. It was becoming late, darkness started to seep in around me and I can see the last set of tourists leaving the property. I wanted to panic but I know myself, I just can’t. I’m always learning about myself every time I am in situations like this. My problem is I don’t remember where our tour bus was parked so with that dilemma in mind I went for a little walk following the souvenir shops down the road. As I was crossing the intersection, I saw a relieved Sebastian waving at me, haha.

It looks like I wasn’t the only one that lost the group. We had to wait for the other 2 French tourists as well!
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Lovely Bicycles on a Budget: Vintage vs Modern

[image vianiniferrose]

In addition to the variety of comments posted on this website, I receive lots of questions from readers via email. And if I had to say what the one most frequently asked question is, it would be a variation of this one:

I am looking for a nice bicycle for commuting around town and my budget is $500. I would love to get a new Dutch bike or a Pashley, but I just can't afford it. What would you recommend in my price range?

Now, I do have a page on this website called Budget Options, and a link to it is prominently displayed in the upper lefthand corner. On that page I keep an updated list of manufacturers that sell budget versions of classic bicycles for as little as $150. I also have a page on shopping for vintage bikes. So, in emailing me the above question, the reader is usually looking for more than to be directed to one these pages. They are looking for my opinion: What would I do with $500? What do I recommend of all the possible options?



Okay, if you really want to know, I'll tell you. But I can almost guarantee that you won't like it and that you won't follow my recommendation. Do you want to hear it anyway? Well, all right. I would recommend buying a vintage 3-speed and spending the remainder of your budget on modernising it. Here is how I would do it:



[image via Trisha Brink Design]

Step 1:

Buy a vintage Raleigh Lady Sports in your size and preferred colour. Make sure the frame is in good condition, and that as many components as possible are salvageable. Try to spend under $100 on this purchase, and absolutely no more than $150. It is possible if you do some research and ask around. Even if there is a shortage of vintage bikes in your area, post a "want to buy" ad on your local C-List and chances are someone will dig one out of their basement or barn. Or join bikeforums and a kind enthusiastic soul on the Classic & Vintage subforum will provide you with some local contacts. It can be done if you are motivated.



Step 2:

Buy a modern 26" (ISO 590) wheelset with alloy rims and a 3-speed hub built into the rear wheel (the shifter is usually included). The biggest problem with using vintage 3-speeds for transportation, is that they have caliper brakes and steel rims - a combination that provides inadequate stopping power in wet weather conditions. An alloy wheelset will solve this problem. Several bike shops sell such wheelsets online at reasonable prices:ASunwheelset fromHarris Cyclerywill set you back $200. AnAlexwheelset fromNiagra Cycle Workswill set you back $130.Your local bike shop might be able to order a wheelset from a catalogue as well.



Step 3:

Buy a set of 26" (ISO 590) tires with puncture protection. Schwalbe Delta Cruisers in either black or cream are a good choice, because they look classic, make for a very comfortable ride, and cost only $40 for the pair.



Step 4:

Assuming that you are not skilled in bicycle repair, maintenance or assembly, bring your vintage bike and all the parts to a trusted local shop. Ask them to replace the wheelset, put on the new tires, and give the bicycle a thorough tune up. They will probably end up replacing the chain and some cables as part of that process as well. It should run you about $100.



Step 5:

If the vintage bike you found did not come with a saddle and there is room in your budget, get a Brooks or a lower-priced VO leather saddle. If you are tapped out, look for a vintage saddle, or buy a cheap generic one as a temporary fix until you save up the extra money for a new, quality one.



[image via niniferrose]

At the end of this process, you will have a bicycle with all the comfort, durability and charm of a vintage 3-speed, but with modern braking power. It should last pretty much forever and should feel great to ride. Yes, organising the bike will be a small adventure - but again, it can be done if you put your mind to it.



Having said that, I realise that most of my readers will opt out. For one thing, it seems difficult and time-consuming. It also probably seems absurd to spend a total of $500 on a vintage 3-speed, when you could go to the store and get one of thesefor the same price, brand new and shiny. I sincerely understand that.But...



Consider that the second most frequently asked question I get from readers over email is a variation of this one:

Three months ago I bought a [Budget Manufacturer X] bicycle, because my budget was $500. Actually, I ended up spending a bit more than that, because I got the 7-speed version. And Basil panniers. And a Brooks saddle. And cork grips. But anyway, I thought the bicycle looked nice and I liked how it rode when I tested it outside the bike shop. But it's only been 3 months, and now my rear fender is making clunking noises, and my chain has come off twice, and I keep getting flat tires. Also, the bike doesn't feel that great over pot-holes and my hands start to hurt on the handlebars towards the end of my commute from work. My bike shop says that I can update some of the components to fix these problems, but it looks like that's going to cost me another several hundred dollars. I am not sure what to do now. What do you think?

I never know quite how to answer that one, because at that point the person has already maxed out their budget. Any suggestions? And yes, I am perfectly serious that I get these emails. I respect it when people say they are on a tight budget and I would like to be helpful with solutions instead of saying "save up for a better quality bike". But I honestly cannot think of a solution that I trulybelieve in other than my vintage 3-speed plan. I have never received an email from anybody complaining about their vintage Raleigh Sports.