Laurel Highlands Ultra - 2014 - Race Report

The Laurel Highlands Ultra is a 70.5 mile point-to-point trail race along the entire Laurel Highlands Hiking Trail. It travels from Ohiopyle, PA in the south to the northern terminus in Seward, PA. There is approximately 12,000ft of elevation gain. It's one of the oldest ultra's in the country. This was it's 35th year. There are no sponsors. The start line is a piece of duct tape across a walking path next to Ohiopyle Falls and the finish is some caution tape and a great bowl of chili. The trail is permanently marked with yellow blazes, and unique to this trail, stone markers every mile.

The Course

The night before the race my crew (my parents) and I stayed in Uniontown, PA, about a 1/2 hour from the start. My parents brought their coffee maker so we could have some decent coffee that morning and I brought a blender to make a smoothy for breakfast. (Apologizes to the guests of room 226 and 230 for the early morning blender wake up call.) We woke up at 3am and we're out the door by 3:45. We got to the start, checked in, and got ready for the day.

L to R: Tim, Scout, Squirrel, Me

Around 4:45 I ran into Scout, Squirrel, and Tim. Fellow Mainers who were also running the race. After struggling with multiple subpar safety pins we got our bib numbers on and headed for the start. The weather this time of year can be very hot and humid in southwestern PA. They can also have lots of thunderstorms. (The day before we drove by a building on fire that we later found out had been started by lightning.) We couldn't have asked for better conditions this day. The high temp was predicted to be around 70 and overcast. And I don't think it ever hit 65. And there was a nice breeze along the ridge all day. Coming from Maine I didn't have many hot training days and I was pretty sure that if it was a hot humid day I would be more affected by it than the PA,VA, and other more southern runners. Fortunately that wasn't an issue.

After a quick briefing and a prayer from the race organizers they called out "Go," and we were off. The first half mile is on a sidewalk and road to allow the runners to spread out. And the next 70 miles is on single track trail except for a 1 mile stretch of gravel road. I went out with enough speed to get in front of the main pack before the trail narrowed but I didn't want to blast forward with the front runners and burn myself out.

Elevation Profile Of The LHHT

The first 8 miles of the course is where a majority of the elevation gain happens. I planned to power hike all these sections and I stuck to the plan. I passed a couple other runners but didn't feel like I was pushing too hard. On the second major climb I ended up passing two more runners who were talking as they made their way up the climb. I was unaware that one of them was Devon Olson, the 2013 winner of the race. At this point and really not until the finish did I ever have any idea what place I was in. And I didn't really care. I was just trying to stay comfortable, consistent, and run my own race.

The major climb of this race comes around mile 6. It's about 1200' of elevation gain over 1.5 miles at a consistently steep grade. The trail is packed dirt here and pretty straight allowing you to see a long way ahead. I saw one runner ahead and could still hear Devon and the other guy talking behind me. I reached the summit feeling strong and began running again. A challenging part of this race is that a lot of it is runnable. Which means you actually have to run!

The first aid station is at 11.6 miles. It was fun to run through because at this point every crew is there  waiting for their runners. My parents and I had a good plan for quick aid station transitions. As I ran through I dropped my two handheld bottles and grabbed fresh ones from my mom. I didn't miss a step in my stride. After passing through the crowd I passed another runner who was walking and eating some food, said hello, and kept on moving.

I was still feeling strong and comfortable. My pace was faster than I expected. Maybe a 9 or 10min/mile but it felt right so I didn't over think it. I continued to hike the shorter steeper sections and run the rest. As I was running this section I saw a woman up ahead. As I caught up to her she asked if I was running the whole thing or just the relay. "uh oh." This is when I realized that a good chunk of the people in front of me were running the relay. I asked what she was doing and she said, "The relay. I could never run this fast for 70 miles!" In preparation for the race my dad and I were looking over last years results and noticed one guy who started out real strong but his final split was terrible and he lost a bunch of places. Was I going to be that guy?

Around Mile 10

I passed through the second aid station and first check point at mile 19.3, had another clean transition with my crew and kept moving. A little way after this a different woman caught up to me who was on the same relay team as the woman I had passed. We ran together most of the way between here and mile 32. It was nice to have her company. Sometimes she would pull ahead and sometimes I would. We stayed close together after we passed the sign warning us about the skeet shooting range and the cacophony of shotguns going off to the west. I don't know her name but I do know she was from Indiana, PA. Nice running with you Indiana. And thanks for going out front through the gunfire!

At mile 26 there is another aid station at Seven Springs Ski Resort. I drank my water down to be ready for another hand off, but when I got there, there was no crew to be found. I tried to ask the aid station folks if they had seen any crew, but between my lack of clear communication and my desire to keep moving I just kept on going. It was slightly stressful heading over the ski resort and through the meadows because I was thinking my race just took a very negative turn. If my parents missed this aid station it would be hard for them to know where I was and it would seriously compromise my nutrition plan for the day. Fortunately I had backup with me and also left some drop bags where I was allowed so I started to plan some adjustments to make it work. Fortunately two miles later at the next road crossing there they were. Ready for the hand off and another smooth transition. Turns out that after the race start the race director informed the crews that they would not be able to access the aid station at mile 26 but would be moved to mile 28. Information they either didn't tell the racers or I didn't hear while hanging out and enjoying the waterfall before the race. After another decent climb with Indiana, I reached the second checkpoint at mile 32. Indiana's relay leg was done. I kept moving.

One of my low points of the race came between mile 32 and 46. I had run this section once and had an idea about the terrain but had framed it a lot differently in my head. I remember it being more runnable which it was from an elevation standpoint but the trail is just brutal on your feet. This section has tons of rock and roots most of the way and was also fairly muddy. So the combination made it especially technical and tiring. At the halfway point (mile 35.5) I heard someone behind me. A little while later he caught up. It wasn't a relay runner but Devon Olson again which I didn't know until he introduced himself. Devon and I ran together for a while and crossed the turnpike overpass together. After dropping down into a steep raven the trail climbs at a moderate grade. I slowed some, Devon took off, and that was the last I would see of him until the finish.

5-Star Crew

Beam Rocks is a beautiful rock formation around mile 41. After this the trail got real muddy and wet. It then gets real rocky again and I started getting down on the trail terrain and conditions. I snapped my head out of negativity by visualizing myself as a wild Mouflon sheep that wouldn't complain or blame terrain. It would just deal. Thanks Cec for the most useful pre-race advice I received.

I reached checkpoint #3 (mile 46.4) and made the longest aid station stop that I would all day. I drank some plain water and also scarfed down half of a Probar. I wasn't their more than 45 seconds but that was long for me. The Probar ended up giving me cramps for most of the rest of the race but it helped to clear up my head. To this point I had only been drinking Tailwind in my water and had one packet of Justin's Almond Butter. Looking back I still feel good about how my nutrition panned out but might have exchanged eating that Probar for another packet of almond butter and maybe drank a little more water without Tailwind along the way. At checkpoint #3 and for the rest of the race I also started having my parents mix in some caffeinated Tailwind. I can't say that I felt any major boost from it but I'm pretty sure it helped me stay slightly more focused toward the end of the race.

Aid Station Distances At Hand

From Mile 46 until 57 are some of the more steep climbs of the trail outside of the first 8 miles. I appreciated them because I was still power hiking strong and it was nice to have a few more breaks from running. The trail also gets more friendly from here on out and the running sections were easier on the feet.

I had planned to get my headlamp at mile 57 for the last 13 miles of the race but was surprised that I was way ahead of any projected times. I had about 6 1/2 hours of daylight to run 13 miles. I figured if I couldn't accomplish that distance in the daylight than their was a much bigger issue than needing light.

At mile 61 the trail turns into a gravel gas line road. I was surprise when I hit this section to see another runner up ahead. He had a blue shirt on. "Was that Devon!?" I was glad to be on the road and moved at a decent 8-9 min/mile pace again. I reached the final non crew aid station at the end of the road and was again surprised to see that same runner hanging out and eating a gel. It wasn't Devon. I passed him and kept moving down the trail. A little while later he caught up to me and we had a nice talk. I thought maybe we would run it in to the finish together. Then all of a sudden I started feeling lightheaded and nauseous. I think from all the talk. I slowed to a walk on a not too steep hill and said to my new friend Kevin how much  I enjoyed our conversation but if I talked anymore I was going to pass out. Kevin pulled ahead and I tried to get back into my own headspace. I got a little worried. There was only about 5 more miles to go but I was feeling really ill. There is one last big climb before reaching the edge of the gorge that looks down towards Johnstown and it was the first time all race that my power hiking faltered and I just had to stop and regain my head. I took a few seconds and slowly and thankfully got back into my head. I passed a volunteer headed the other way who said, "he's just up there! You can catch him!" and I was like yeah right! I came close but at the end of the day Kevin was the stronger and more deserving of finishing in front.

The final couple miles travel along the Conemaugh Gorge then drop steeply down about 1200' in 1.5 miles to the finish. I'm glad I had my wits about me again because it's steep and rocky. I took downhills more easily during the race to save my quads and not fall in the slippery conditions but I let it all go for this last section. I had no idea how far the next person was behind me and I didn't want to see them until after crossing the line. I managed to stub my foot hard and owe my only black toes of the race to this. But fortunately I stayed on my feet. Just before the finish I could see Kevin ahead and continued to go hard to the finish. I caught my parents by surprise who were not expecting me quite that soon and crossed the line in 12:12:59. 4th place. Less than 30 seconds behind Kevin in 3rd, 3 minutes behind Amos in 2nd place and 40 minutes ahead of 5th place. Devon ended up wining the race in a time of 11:50:23.

Top 5 Results & Splits

I had a variety of goals and knew I had put in the training and focus to run a strong race. At the end of the day I was really amazed at how things went though. Looking back I don't think their is anything that I could have done better or smarter for where I am as a runner right now. At the first checkpoint I was in third. And besides Devon passing me and bumping me back to 4th I didn't change place all race. I also finished ahead of all but two of the relay teams. Any other year my time would have placed 1st or 2nd. I probably ran the most consistent race of my life to this point. There is something to be said for just running and not paying much attention to place or time. I had a gps watch on but didn't really look at it most of the race. I couldn't be happier with my finish, my crew, and the Laurel Highlands Ultra.

70.5 Miles Later. Chairs, Flags, And Chili

Thanks so much to race director Rick Freeman for organizing such an excellent event and for being such an inspiring runner in his own right. Thanks to all the wonderful volunteers and everyone who made this race possible. I don't have anything I can think of that they could do better. I love how grassroots and old school this race is including the entrance fee that must be paid by check and mailed by US Mail. Thanks to the Pennsylvania State Dept of Conservation (DCNR) for allowing the use of the Laurel Highlands Hiking Trail for this race. And thanks so much to my parents for being an excellent and supportive crew, for taking great care of me before and after the race, and for being a big part of my success that day. Happy Father's Day Dad!


ALL RESULTS WITH SPLITS

RACE WEBSITE

RACE DAY GEAR/FUEL/HYDRATION:

Hoka One One Rapa Nui Trail Shoes
Dirty Girls Gaiters
Drymax Trail Socks
Nike Pro Comp Compression Shorts
Pearl Izumi Ultra Split Shorts
Garmin 910xt GPS Watch
Cotton Wristband
4 - 20oz Amphipod Water Bottles (exchanged 2 with crew at every aid station)
Approx 30 scoops Tailwind Naked
Appox 4 Scoops Tailwind Caffeine
1 packet Justin's Almond Butter w/ honey
1/4 Koka Moka Probar
SFH Fuel (Pre-Race)
SFH Recovery (Post-Race)

Running the labyrinth at the Laurel Highlands Ultra. Photo By: Bryon Powell (from trailporn.com)

North Moat Mountain Loop - North Conway, New Hampshire

Baldface Circle Trail

               

   

  

     

                               

Pleasant Mountain Ridge Run

A nice 12 mile trip along the ridge of Pleasant Mountain starting in Denmark, ME. Headed across to Shawnee Peak Ski Resort, Down the Mountain Trail to the road, then back again. Thought this was going to be a trail run but more like a hike with some running. The Mountain Rd. Trail and Sue's Loop were more technical than I expected but super fun and beautiful. Love this place!

The Wildcat Ski Trail

The Wildcat Ski Trail

Elevation Profile

Thom leading the way and
dropping some knowledge

I got the call from my cousin Chris early in the week. "Snow's in the forecast. Tracy and I are working up plans to ski the backside of Wildcat with some friends on Wednesday. You interested?" "You mean Wednesday, Feb 5th that 8"-12" of snow is forecast to fall, and also happens to be National Weatherperson's Day? Ahhh.....Yes. I'll be there."

Turned out that the "friends" included Thom Perkins. Thom has been the Executive Director of the Jackson Ski Touring Foundation (JSTF) for many years and has skied the Wildcat Trail hundreds of time. So not only are we going to head into some awesome backcountry, with lots of snow in the forecast, but we're doing it with the guy who likely knows the area better than anyone else.

The Wildcat Ski Trail section that we covered is about 5 miles long and starts around 4000' between D and E peaks at the top of the Wildcat Ski Area in the White Mountains of New Hampshire. It travels down the backside of the mountain following the southern ridge. If you want you can continue to link up to trails all the way back to the town of Jackson, NH. The trail is beautifully maintained by the folks at the JSTF who also maintain hundreds of miles of XC skiing trails in the area. They laid out and cut this trail back in 1972. The original Wildcat Ski Trail was cut in the 1930's by the (CCC) and was one of the most popular class A race trails in the area. That trail eventually became part of what is now the Wildcat Ski Area.

Jack and Kathy breaking
trail in the first mile.

We met at the JSTF XC center around 10:30am and left for Wildcat at 11. I found out here that not only was today National Weatherperson's Day, but it was also Thom's birthday. Happy Birthday Thom. Here's a foot of snow for you! We were joined by his partner Kathy and two other friends Toby and Jack. After we met, we loaded into vehicles, and headed to Wildcat. The driving conditions were not great but Chris piloted the Honda CRV like a champ. We unloaded our gear, clipped in our bindings, and headed for the high speed quad.

We got off the chairlift to light wind and little visibility. The view is said to be incredible though all we could see was a lot of snow falling from the sky. Which was also incredible. We headed south past the ski patrol hut on our left and came to the trailhead. It begins with a drop down a steep face straight into the woods. Some days this can be a 40' cornice of ice. Today it was maybe half that high, and composed of fluffy dry powder, easily handled by all.


The trail begins more narrow, has a fairly continuous grade, and includes a few short sections where one needs to traverse or go up. I could make some telemark turns but the combination of grade and new snow also allowed you to mostly go straight without necessitating a turn if you wanted. The trail was suitable for the mix of gear from Telemark to Cross Country skis that we each had. Jack was even skiing on what looked like very narrow skate skis and was crushing it. The badass award of the day went to Jack who charged fearlessly down some challenging terrain on some very narrow skis.

Probably the best all around gear for this trip is a backcountry touring ski with wax or scales, mid-weight boot, and 3 pin binding setup with a heal strap. This is what Thom was using as well as Chris, Tracy, and Toby. This setup was ideal for the mix of terrain. Though when we reached a beautifully maintained birch glade about 2.5 miles in, I didn't want to be on anything else but my telemark skis.

Toby surveying the glades

Tracy loving the glades

We were able to spread out and make some beautiful turns floating over fresh powder. The glades descend through an upper, middle, and lower section, and would be worth bringing skins along to repeat a couple times. The glades transform into a wider trail that becomes an access road and crosses into Prospect Farm during the descent. The trail through this section has a nice skiable grade, and continues to offer excellent opportunities to make turns.

From the crossroads down

After this you come to a major cross roads in Prospect Farm. From here you travel down a road with slightly less grade past the Dana Place Trail and directly to the parking area on Carter Dome Rd. We ended up having some time before our shuttle ride came, and were able to explore another 1 1/2 miles of trail while we waited.

Below the parking area.
Chris packs in more powder
while also admiring a classic
New England barn

In the right conditions I highly recommend this trip to almost anyone in decent shape and whom feels comfortable descending on cross country skis. The diversity of terrain and forests are interesting and fun for a variety of skier level. We were fortunate to have Thom Perkins guiding our way, and sharing his knowledge, but the trail is well marked and easy to follow on your own. It only gets potentially tricky as you get close to the parking area. You'll want to make sure you know where you are parked and what trail you need to take to get there. I highly recommend David Goodman's book Best Backcountry Skiing In The Northeast which explains a few different options for ending your ski and dealing with the shuttle/parking options. It also covers other details of this trip that we did not do, and tons of information about many other skis in the Northeast.

Thanks so much to Thom, Kathy, Jack, Toby, Chris, and Tracy for making this such a great day. Couldn't have asked for more! Special thanks to the JSFT for maintaining this and their many other miles of trail. The trail does have a fee. And you need to buy tickets from JSFT and Wildcat. All which is very reasonable. It's also reasonable to consider supporting the Jackson Ski Touring Foundation and all they do by making a donation here.

A special thanks as well to Chris for making the great video below of the trip. Gives an excellent sense of the entire journey and the types of conditions and skiing we encountered that day.


Backside Wildcat from Chris Westerlund on Vimeo.

Mid-Winter Classic 10 Mile - Race Report

The Mid-Winter Classic is a 10 mile road race held in Cape Elizabeth, ME each February. It's organized by the Maine Track Club. They did a phenomenal job this year with great volunteers. Thanks volunteers! It was race directed by Chandra Leister and she's the bomb. It was one of those races you don't even think about how it's being managed because it's so smooth. It's like a good bass player. You often don't notice what a good job they are doing unless they are not doing a good job.

I felt very relaxed coming into this race. I had been busy with work, wasn't thinking about it, and by the starting gun was just happy to be going out for a run. The temp was a balmy 40+ degrees and it felt like running in May. The course undulates moderately yet continuously. Plenty of uphill but short and generally with equal downhill. It had a good mix and was a fun beautiful course to run. I can imagine how punishing a race it could be with a 30 knot breeze, ice, snow, and all the fun elements being next to the Atlantic Ocean in February can bring.

I ran an average pace of 6:23 min/mile and was happy with my consistency throughout the ten miles. I didn't feel like I had anymore gas when a couple guys (including my friend Pete) past me in the last sprint. I finished in 1:03:43 and 32rd place overall. Felt like I ran a smart race (which is often not the case), and I'm happy with the results. This was the 32nd running of the race. Turns out that they give out an award to the runner that finishes in the same place as the year being run. Which was me! So I won!

I was also pleased in the new Hoka One One Conquest's I just got this past week. I had only run about 6 miles in them and was impressed with their comfort and performance. They are a little more floaty in the heal than other Hoka's I have worn and I considered dropping down a 1/2 size. So the night before the race I decided to cut out the speed laces and put in normal ones. I used a lacing technique from John Vonhof's Fixing Your Feet. (Which is a bible any runner must have if you don't already.) Basically you lace as you normally would, but at the second to last eyelet, make a secondary eyelet out of shoe lace by coming down into the last eyelet on the same side, then out from below, and across to the other side, lacing through the new lace eyelet you created on the opposite side. After that knot as you normally would (see pic). It worked really well. Before I was just cranking down on the laces so much that the top of my feet hurt. This technique basically creates two separate areas of tension. One across the top of the foot and one from the last eyelet in the direction of the heal cup. If you have narrow feet like me I highly suggest trying it out. Very pleased with the discovery!

Elevation Profile