PGH2DC2018 - Foreword

At some point just east of Scranton, PA, our GPS unit said we had a bit more than 300 miles left to drive our car to the start of our first multi-day bike tour on a rail trail.  We looked at each other and realized we would be biking that much over the next week.  The next few minutes were filled with equal amounts of excitement and nervousness. 

The two of us are joining another couple (and various people for a day or two each) taking a six day trip from Pittsburgh, PA to Washington, DC along one of the nation’s older and more established off-road pathways - the 150 mile Great Allegheny Passage (GAP) leading to the 184.5 mile Chesapeake and Ohio Canal Tow Path (C&O).   Both the GAP and the C&O have existed in other forms (railways, or canals) for nearly 200 years.  The first section of the GAP as a railtrail was completed in 1978 to little fanfare.  It only went 9 miles from a small community in the woods, to a point even further into the woods.  It has taken 30+ years to complete this paired trail system, but has spurred increased public activity, property values, and most recently numerous trail spurs as other communities have desired to share these benefits. 

The Friends of Columbia Greenway Rail Trail (FOCGRT) had suggested we blog our travels during this new experience (for us), to which we wholeheartedly agreed.  We’re not super athletes.  We’re active, but at our age, attempting something that would end up on X-Games is no longer a (viable) option.  Our previous long rides have been in the low 50-mile range.  These were each one-and-done rides, with plenty of rest afterwards.  This endeavor will require 5 to 6 consecutive days of this.  Basically, this would all be new to us.

However, we’ve lived at both end points of this trail, and done a few trail segments on day trips (20-35 miles) over the years.   Best yet, we have friends who offered to organize a support and gear (SAG) vehicle, and all logistics!

How could we turn down this opportunity?

We’ll start out in Pittsburgh, and ride keeping a pace where we can carry on a conversation (10-12 mph).  The rules are to stop and take photos often, and take breaks every 10 miles or so to stretch, eat, and enjoy each other’s company.  We’ll spend the evenings seeing the local sites, eating in local establishments, and likely enjoying a beverage.  We’ll sightsee, shop (absolutely visit each city’s bike shop for memorabilia), and enjoy each site’s amenities.  We’ll stay in PA, MD, WV, and VA, with some time in DC. 

 - Paul and Carolyn

The GAP Band Rides...

Yeah, it has been a decade since this blog has seen a new post. 

In 2009, WE (this HAD to be a family decision) began the process for me to finish my first graduate degree, and work my (our) way into a program where I could earn a doctoral degree.

After that, it would likely be a post-doc year, and then a few years in a new position building and growing.

...and so it begins.

The desire to grow by attempting physical challenges doesn't stop when the brain is being challenged.  So, in 2011, I attempted - and completed - an ultramarathon.  This will hopefully be a future post or two.  It also resulted in surgical intervention, and the forced end of my trail running competitions.

So, we're back in the Pioneer Valley, and the desire to get back out and exercise is back too.  So, Carolyn and I have started bicycling on the amazing Columbia Greenway, and further south into CT.  That, along with some friends in western PA who took us on a few day trips along the Great Allegheny Passage (GAP) has sparked the collective group.

We should ride the GAP, along with the C&O Tow Path from Pittsburgh to DC on a week-long-ish ride / vacation.

That's a great idea...  or so we thought.

REALLY 'Back In The Saddle'

Hello again.  I'm back from a nice decade-long vacation from graduate school work.

Although the general blog theme of physical activities in the great outdoors has not changed, the means has.

As we go through the next few posts, you'll see that running isn't really an option.  After a hot batch of mountain adventures in the late 1980's and early 1990's, cycling has made a more consistent appearance.

We'll be blogging about some adventures we take, so join along!

trying to get back in the saddle

Plenty of reasons why ('Life" being #1 on the list), but this trail season has not quite gotten the start this year that last year had. The full list could be a full blog report on its own.

Truth be told, I wasn't all that happy with how Oxford Dam went last August. The training after that was stale and although not slow by most standards, was showing small signs of over-training. That is why the last 3 miles at Oxford were so difficult.

Then, a challenge was presented (and I *love* challenges): to coach a Bantam Ice Hockey Team.

A long season it was, but it showed me where some joys in my life had been hiding. My blog on that season is chronicled at http://hockeyedge.blogspot.com.
By the time hockey had ended, the winter was done, my trail pre-season didn't exist and I needed some emotional time off.

Getting started again with the simple mileage has been far too challenging for something I really love.

I have run less than a half-dozen times since October. This includes not being able to do the full Soapstone 24K this past May 20th (not enough fitness base), but being able to run the 6K instead (and being more than a bit sore afterwards.
Then, I saw this from the good people at nuun.

UltraRunning from Matt Hart on Vimeo.

forget just givin' chills, I saw that...laced up and went for a 26 minute burst run faster than anything I have done since last August.

Let's hope that this starts a trend...

something to perk my day

An encouraging article from the BBC News Service.
"Running can slow the ageing (sic) process"
http://news.bbc.co.uk/2/hi/health/7554293.stm
People that stay active (in the study, runners were chosen) have a longer life and a higher quality of life.
Plus, onset of illness or limitations when they occur, occur later in life.
Basically, stay active.
I think I need a run later.

dam

When is 10.5 not 10.5?
When the race app says “more than 10 miles”
Today, I found out that 10.5 could mean as much as 11.3. It certainly felt like almost 11.5!
Not exactly what you want to hear when you can feel your fitness level falling faster than one of Wile E Coyote’s Acme anvils.
The Oxford Dam was one that came onto my radar last summer as well organized event with somewhat varied surfaces (including water) at a reasonable distance and good time of year.
Last year’s times for the people I run near showed a pretty moderate pace and good GT points.
Perfect.
The course starts on the Dam and heads into some great leaf coverage for simple rolling / hilly single track until about mile 3.5. Moderately technical – just enough to get you in trouble if you relax too much.
For some strange reason, I got the feeling like cramps were coming on as early as the 2 mile area (not good for an event labeled as ‘more than 10 miles’).
But, I was GU-ing it every 20 minutes and Nuun-ing it 8-10 ounces per mile. Was doing everything right. Almost taking in too much fluid maybe.
Then out onto some flatter single track into fields which seemed to absorb the heat way too easily and this was followed by the hill. The group I was with kept me on track for people were taking wrong turns all over the place. Coming back down the hill, I started to feel like I was fading. We hadn’t even hit the river yet.
More rolling single track and then a river crossing of about 25-30 feet and about 2.5 feet deep at its worst (I found that spot).
The water was moving, but not stupid fast.
Then, the twitches.
Man, I hate the twitches. Ominous.
Unfortunately, I obviously gave as much as I could give last Saturday at People’s and just didn’t do the little things to recover well this week. And it showed.
It is tough to go into an event not prepared – and internally faking it only gets you to the point of…
Cramps.
At that point, you really can’t fake it that you’re all that! (Sorry Dr. Jones) The lightning bolts from your calves to your arse kind of get in the way.
Traded walking and running and emptied fluid as I was able. More GU. Twitches held off until I decided to kick a few more ground things.
Serious bolts hit my hammies and calves around the water stop (supposedly 7.5, but there was a good 40 minutes of work after that).
What could you do? Run when you could and walk when you couldn’t run.
Seems like I wasn’t the only one out there with cramps today. Emails later that night let me know 3 people had the same kind of cramps – albeit later in the day.
I finished at 1:41 and change. Good for 72 GT points, which shocked me thinking I would be in the low 60’s. Lots of muscle damage running with cramps and a fair amount of flesh wounds on lower legs from rocks and upper legs from brambles.
Looking back, maybe without cramps a 1:35 could have been do-able?
Obviously, the training base and recovery were issues here.
One way to fix that…
when my legs work again

surrounded by People's

Peoples is one of my favorite weekends of the year...usually.
This year for a variety of reasons, i drove there 'alone'.
'Alone' is a very relative term in the Grand Tree because as soon as you get there, you run into 20 people to talk and joke with before the race.
Like last year, this morning was humid. But unlike last year, the sun was behind the clouds and the temp was in the low 70's at race time and not the upper 70's.
I had started the season with the outside thought that maybe I could break an hour here. I had dropped 6 minutes from 2006 to 2007 and neither had any assemblance of training. I was planning on utilizing the Assault for a good training event (here are enough hills there to train with).
BUT, the last few weeks at work, and with clients and with the Bantams have only allowed me to train TWICE since July 4th. Could I still do an hour? Would I at least beat my 2007 time?
One of my mini-objectives was to attack the first 2.5 miles of hills. That last hill *could not* be attacked IMHO, but up until then should be to reduce my overall time.
And I was better on climbs this year. Made up 90 seconds versus 2007 and even more over 2006.
It probably needed to be more.
Once at the top, I had trouble swallowing snot again. The guy I was running near seem to have a similar problem. His comment: "yeah, i recognized that sound". We talked and he gave me some good advice about it as he indeed seemed to have something very similar (right down the the same meds). He and I stayed within eyesight of each other the whole race.
Split 3 was bad. But then again, the third mile was pretty bad. 13:08 for one mile. that might be OK for the 7 sisters, but after a 9:30 and a 9:08, the sub hour was probably lost there.
But i didn't know it because i missed split for 4 and I had hoped to make up some serious time attacking the level and the downs hard this year.
By the time i got to 5 at 49:00, the goal of a sub hour was really over.
Not unless i sprouted wings.
And I would find out later that the winner would already be done by then (no kidding).
Coming down the wash-out hill right after 5, i deftly avoided all really dangerous footfalls, then psychologically relaxed right at the bottom.
B - I - G mistake.
I kicked a very solidly placed boulder with my left foot and fell to my right - head first - right at another boulder. for some reason, my right leg got out in front of me and saved me literally inches from face plant and i merely fell to the side of the second stone.
body parts all intact, but my right toe either compressed the heck out of the both MP and IP joints or snapped somewhere. As I type this, it is throbbing and quite painful.
Not good.
Even with the lighning bolts in my toe and the toe further abused by jamming it into the front of the shoe while running straight downhill, my legs started to twtich a bit at 6 and certainly had nothing extra to give on the final straightaway. I could not have done better today even though I wanted to.
Finished 1:04:38, which is about 40 seconds per mile slower than I had hoped for but is a PR for this course by over a minute. Once again, my training volume and intensity seems to be at fault.
Post race, most people went to the river and numbed various body parts. It was *awesome*.
I ended up sticking around enough that I won some Snicker's bars for being the next remaining 40-49 male who hadn't already won something nor had departed for home.
And 286 GT points left to pick up somewhere.