The Chinook Pass/Ohanepecosh River Loop June 14 2015

The Chinook Pass/Ohanepecosh River Loop June 14 2015

Quick story
This is a great loop that offers quality running with views of mountain peaks and valleys, beautiful forest and waterfalls. There is plenty of water on the route. I did the loop clockwise in a little over nine hours.

Longer story. 

Gear with me:

Clothes, 
Scott trail running shoes
Drymax inner layer, Wright outer layer socks
OR: gaiters, cap and gloves.
Patagonia: Houdini jacket and pack, Nine trails vest, beanie and light weight balavica. 
Exofficio:skivvies
Old trusty shorts I love for trail running. 
Cascade Crest 100 tee. (got to go with what takes you to the finish line)
Costco: smartwool zip longsleeve tee.

Hydration:
!00 oz blatter and handheld bottle. 
S-Caps 
MSR filter

Navigation:
Map and compass

Emergency:
Space Blanket
Duct tape
Spot 
First aid kit
Moustique repellent
Headlamp with extra batteries
Whistle
Knife 

Record keeping
Camera with extra batteries
Timex watch (nothing fancy, just the time)

Nutrition:
2 abh and c (almond butter, honey and coconut sandwiches) 
4 gels
2 bars
2 small rounds of cheese
2 Hammer perpetuum servings. 

Entertainment:
Ipod classic

What animals I saw
2 elk
1 momma elk with baby
Small furry things (like squirrels etc)
human with dog
tourist
2 bird together in lake (Loon, duck ?)

What I heard:
Marmet
Grouse
Birds
HD motorcycles

Mistakes made
Did not eat 2nd breakfast before leaving car
Did not read map well enough to avoid adding ~half mile to trip. 

My story

I left the car at Chinook Pass parking lot at 6:45 looking for the correct trail. I found my way east on the PCT crossing over the road. The day was cool and clear. 

This section of trail weaves back and forth over the ridge rise and falling as it goes. I like to play a game with myself to guess where the trail will go next. I spooked two elk in this section. They were 50 yards off but still made a major racket leaving the area. I saw the only other person with a dog for the first two legs also. I loved the openness of this leg with great views. 

This is Dewey lake.

This is Anderson lake

Mt Rainier

I am now in the park. How anyone could drive to this point is beyond me. I ran past much small versions of this for miles. 

Possible water for stop. I had enough and moved on. 

Right turn and lots of running ahead. 

I stopped at three lakes and filled my water supplies up. I made a  Hammer perpetuum also. There is lots of running in this section. It tends downhill for most of it. 

This cabin is at the last lake of the three lakes area. Had I been a little more curious I would have seen the registrar by the door and signed in with my fellow ultrapredestrin wilderness folks. Matt, did Betsy put those bark arrows down so  you would not get lost? 

It was in this area that I was running and spotted a brown head in front of me. It was a little ways ahead and I kept seeing it in and out of the brush on the trail ahead. I got a little closer and to my amazement it was a baby elk. Time to walk, where is moma? Moma comes along in front of the baby and leads it off the trail. Well baby elk is not walking that great and does its best to get off the trail. Once it was far enough off for me to feel safe I ran by. 

Part of the amazing running trail. 

Road crossing just before Silver Falls. 

Silver Falls

The section from Silver fall to the car was a interesting one. 

I saw people. Lots of people around the grove of Patriarchs. This is a nice area, but I was alone and enjoying the solitude for so many miles I was not quite ready for this. ( It was Sunday at noon, what did I expect) 

The river you follow is amazing. The trail is beside it, goes out and comes back, there are many bridges over it. the waterfall are worth the trip in itself. and the sound of it is there for most of the trail up to Cayuse pass. 

This is the first time I was at the walk/run phase. This gradual climb takes you to deer camp. After deer camp be ready for the climb. I think someone forgot what a switch back was in places. 

I took a short break to fill water at one of the little bridges with an ideal break spot. I could have wasted away more time than I had there. 

It was getting warm near the top of the climb. Thankfully there are many water sources for dipping my hat into to cool me off. 

Once I crossed Cayuse pass the trail still climbs, but not as bad. One downfall for me was having the road so close as I was on the trail. Once I topped out at Tipsoo lake I made a minor error. I follow the sign to the PCT. Yes this would have worked, but added three miles I did not need to do. I follow this trail for a quarter mile or so. Then I realized that I should have crossed the road, joined the day hikers for the three tenth's of a mile to my car. Oh well, I guess I needed the extra half mile. 

Kathy, thank you for showing me a new place to run. For anyone thinking of doing this route, do it. It is a great run. 

Fat Dog 2014

Fat Dog 

Aug 14-17 2014

http://www.mountainmadness.ca/fatdog.php#two

I ran Fat Dog because I did not get into Angeles Crest, Hardock or Tahoe 200.  I saw the link on Facebook that a friend of mine Jenn posted. This was no consolation prize, but what look to be a challenge for my 2014 running year.  The other events filled up early or I did not make the lottery cut. 

Leaving Seattle early before the traffic allowed me to get to Manning park BC in a little over 4 hours. The border crossing was a one car wait. With time before the packet pick up, I played tourist checking out the area there. This helped to calm the extra energy I had before my race. As other runner arrived, I chatted with them. 

Drop bag and packet pick up went smoothly. The pre race meeting was well organized. Next we shuttled our cars to a parking lot near the finish as this was a point to point race. A school bus transported us to the hotel in one of the two towns near the start. Dinner was good at the restaurant connected to the hotel in Princeton. It was nice to meet other trail runner from other parts of the country. We had breakfast at the same restaurant before loading the bus for the start. 

10:00am and we are off for the adventure of the Fat Dog. There is a bit of climbing in this section. One nice thing about here is the treeline is lower than I am used to. We had some nice views of of the mountains around us. We also got lucky as there was a high overcast and a few light showers. These did not last, but the clouds kept the temps in the comfortable zone. This section of the run had us runners packed in more than I am used to. I do not know if it was from the all the single track, level of runners or just one of those days. It took me a while before I found the space around me that I like when I run. The one memorable thing about this section was when I was up high. I was running through this open area with three runner 1/4 in front of me. It felt like I was part of the open prairies, I was constantly looking for antelope, buffalo  and other animals that might enjoy this terrain. 

There was this amazing downhill  I was running feeling great that lead us to Calcite Creek aid station. I had added Bruce Springsteen and the e-street band as my pacer. At one point along the way the sun was low, the running was perfect, I was feeling good, I was in low treed forest with great views,I thought this is why I am out there. Does life get better?  It continued down after this to the Pasayten river crossing. The river crossing was a little tricky with rope strung across it. I was getting wet from the fast moving water to my knees. The cool water did feel very good on my legs. 

It was getting dark now at Bonnevier aid station. I switched my thought process for the run at this point. I had been running along well so far. I knew I had some time in the bank so I started to use a little of it. I started hanging out at aid station longer, sitting down in the chairs their enjoying the atmosphere there. 

The next part found me climbing again. I like climbing in the dark. I have poor night vision so this suits my running style. Once I was up high again I hit a patch of trail with the dense clouds. This made for very poor vision. I and the other runner around could not see the ribbons but could see the reflective marker spaced further apart. The sun came up at some point so I could start moving faster and pass a few of those many people that had been passing me on this long down hill. 

At mile 78 I was at Cascades aid station and it was morning. I did a dumb thing planning for this aid station. I had my warmer coat and gloves here. Why I did this I have know idea. I had a jacket and gloves with me. They were just fine for what I needed. I was starting to feel the miles now. I could still run ok. This marks the easier part of the course. We were running flat city park like trail with a sections of short steep up and down.

There is a section of mosquito infested trail before you arrive at camp Mowich aid station to Skyline. If you have the strength to run they leave you alone. I was walking once I left camp Mowich. Luckily one of the runner near me had some mosquito repellent until I arrive at the aid station. 

I was a bit tired now. Once I arrived at Skyline I took a short nap. I figured 100 miles in, 20 to go with 7,000 ft of gain and 16 hours to make it happen. I can relax a little more. After leaving Skyline I caught a runner that turned out to be Jenn. It was nice to chat with her for a good section of the climb as it got dark. I was not able to hold with her at the top of the climb. She went ahead and I relaxed more at the last two aid stations. 

This section was starting to do me in. I made it through ok but a pacer would have been a lot safer for me. Each runner that passed me asked how I was doing. My standard answer was I was tired, I really was. I did not know how tired until I was having some little vision problem just before the sun came up on the second day of running. Once the sun came up I was on the back side of lighting lake. I knew I was close now. 

The course leads you 3/4 of the way around the lake. It was a beautiful morning. The lake was glass calm. The birds were singing their songs. It was a perfect moment.  

I was passed by a few runner that were running. I was walking and feeling great about it. I worked up the energy to run (ok run is a little exaggerated for what I was doing) the last 100 yard to the finish. It is 6:30 something in the morning, I have just run 120 miles with 28,453 feet of gain and about the same loss. Watched the sun set rise and set twice while I am out there on the course. What an amazing experience to have. 

A big thank you to all those volunteers that were out there doing everything they did to help me along the way. I could not have done this without you. This was a first class event. If you enjoy pushing yourself to these levels, please think about this event for your race calendar. It is worth the trip. 

Rhythm & Tempo

Rhythm &Tempo

1. This part will show what rhythm is.

Drill

Everyone thinks of a song.

I do the YMCA and see if the tempo of their song is faster ski poles up or slower ski poles down

My dance is rhythm

2. This part will show how different people ski at different rhythms.

Drill

Pick a partner and ski behind them and compare the rhythm of your skiing to theirs. Switch leaders and do again

Ski poles up if partners rhythm is faster, ski poles down if slower

Relationship of glide to Rhythm

1. This show the relationship of glide to rhythm

Drill

Ski normal rhythm

Ski faster rhythm using shorter glide

Ski slower rhythm using longer glide

2. Take this to a shallow hill to show how length of glide on terrain changes rhythm.

Drill

Ski a terrain change where going up a hill will speed up the rhythm.

Relationship of Power to Rhythm

1. Explain how adding or subtracting power as the terrain changes so you can hold the same rhythm

Drill

Go from flat to slight up adding power to hold rhythm while climbing.

Go from flat to down hill subtracting power to hold rhythm.

2. Now explain how now you have different gears you can use while going over varied terrain. 

Drill

Play with the power while skiing to vary the rhythm of your skiing.

 Relationship of Balance to Rhythm

This is where beginner skiers working toward intermediate needs to work. The ability for a skier to balance over each ski and place it down when you choose and coronate the polling timing of your choice makes a smooth rhythm. Always falling to the new ski makes a choppy rhythm.

Rhythm, Tempo and polling

In classic skiing your polls and skis will be at the same tempo creating rhythm and flow.

In skating using all poll timing except diagonal skate your polls will come forward as your ski lands on the snow. As your forearms point toward the snow you will transfer on to the new ski. This will create a rhythm between your polling and ski movement.

Why this matters

Your tempo will affect your breathing and heart rate. If you are racing you can use these ideas to keep you heart rate in the zone you wish. If you are touring for the day, you can use these ideas to keep your skis gliding along enjoying where you are at while still being able to talk.  

Stance

Stance

 

This is the most important aspect of skiing. We teach stance static, but while skiing we are always in motion. We are always moving through stance.

What is a good stance while skiing?

· Weight centered just behind the balls of your feet.

· Ankles flexed and soft

· Knees flexed and soft

· Hips vertical and forward so you are past the balls of feet. If you were standing like this you would fall forward. This is one of the keys of efficient skiing. Is your tail bone tucked under? It should be.

· Core engaged. Your legs and arms are moving you forward; your core has to stay stable so you have some where to work from. Think of sucking in your belly button back and up.

· Your torso will have the same angle as your lower leg while moving through stance.

Beginner drills to find stance.

· Jump up and down, when you land with flexed ankles and knees you will be in stance.

· Slouch, you are a teenager with a slacker attitude.

· Think of a sport you do and relate that to your stance.  All sports have a stance you work from.

Intermediate stance drills.

We come through stance when we land on our gliding ski as it is being driven forward. In teaching beginners we talk of stance on both feet. Let’s work toward stance on one foot as it is landing while skiing.

1. Start with range of motion in ankle and knee while standing. Have partner watch to see what range is what number.

·         Ankles and knees with slight bend becomes 1.

·         Ankles and knees with max bend become 5. Remember to stay in proper stance.

·         In the middle are 3.

·         A little to either side of 3 becomes 2 and 4.

2. Ski double poll working between 2 and 3slowly with partner watching to check for this.

3. Ski double poll working between 3 and 4 slowly with partner watching to check for this.

4. Ski slight downhill working between 2 and 4 slowly on own. This will help to work on fluid and soft stance.

5. Ski landing on gliding ski to see where you are at on scale of 1 to 5 to see you land. Have partner watch for this.

6. Work on landing at different positions to see how this affects your skiing. Does a lower stance allow for a better drive through?
 

Advanced stance drills.
 

 Let's look at where we are at in the front to back of our weight is on our skis.

Drill

In position 1(see above)

• lean back so you are over you heal and front part of foot is lifted.
• Lean forward so heal is lifted and you are over your toes.
• Now come back a little so you are on the ball of your foot, no weight on the heal and toes of your foot.

This is the idea place from where you should be skiing from.

Let's take this a step farther

Drill

Repeat drill above but do it in position 1-5. See how being lower in your stance affects where you are at front to back.

Drill

Let's take  this idea to moving on our skis.

• Double poll or find a small hill that allows us to glide along playing with the drill above. See how this affects the feel of your skis.
• While skating or diagonal stride where are you landing on your new ski?
• While loading the old ski to transfer weight to the new ski, where is your weight at?

If you spend some time playing with this idea, you should find that you are centered over your skis. This will give you greater control over your skis.

 

My First Trail Run

Warning, this is an addictive sport. Mike, our WAC president, last year ran more races in one year than I have trail running.

Years ago I used to help out with the basic climbing class. One of the instructors, Richard Corry, had talked about this 50k trail run, Cle Elum ridge.  (http://cleelumridge.blogspot.com/) he did. I did not think too much about it at the time. I have always been a runner. I have played around running on trails for something different. Some of my past climbing partners might accuse me of running while we were packing in or out of some destination. I think I was walking, I guess that is up to interruption.

One day I was talking to Richard and he asked me if I had considered running a 50k. My answer was, 31 miles? That is a long way to run.  He asked me two questions that lead my life in a new direction.

1. (Richard) How far do I hike when I am out climbing some peak? (Me) Low 20+ miles.

2. (Richard) How much weight do I carry? (Me) Around 50 lbs. for alpine rock climbs on the approach.

He said that if I had five lbs. on my back how far could I go? There are aid stations about every six mile with food and water.  I had to think about this. It seemed reasonable that I could cover the 50k distance.  I gave this some thought. I talked to another friend that had run this race. She told me about Seattle Running Company, now Fleet Feet. (http://www.fleetfeetseattle.com/)   I decided to take this on as a new challenge. I went to the store, bought some shoes chatted with the experienced staff and went on some of their training runs.  Found a marathon training schedule on line. I modified this schedule to fit the 50k distance.

It is race day and it is raining out. Richard and Andrea are there. Richard is watching their child and Andrea gets to run this year. One thing about trail races, they are like an extended family reunion. Everyone seems to know everyone else. Everyone is standing around the starting line chatting. The time comes and someone says GO. Everyone slowly moves forward, keeps chatting and down the trail we go. I am thinking, wow that was low key. In the couple other road events I have done, people would be long gone. Here I guess with 50k to go what is the rush.  

The race goes on and I finish. I got to see places I never would have gone hiking or climbing. It rained almost the entire run. I was very wet but was still warm. I got to run through some cold streams and lots of mud puddles. It was a satisfying thing to finish my first 50k. I hobbled over to my car, changed and took a short nap. They had a dinner for us there at the finish line and awards ceremony.  People asked me how it went. For two weeks after it swore I would never do that again. I will live to eat those words a few times in my life.  One month later I am thinking of this 50 mile run called White river in July the following year.

Slush

Remember when you were a kid and the snow was starting to melt? It would turn into slush. The perfect stuff kids like to jump in. It would spray everywhere with each step. The good kids remembered to put their boots on to keep their shoes and socks dry. Now the other kids, I think they grew up to be trail runners. This was the theme of my run on Sat. I knew it would probably rain on me. It had been raining for most of the week. The trails would be muddy. The temps were cool bring snow to the upper parts of the Tiger Mt. The day starts off dry and the trail in good shape. I might get lucky on today’s run. I move easily through the new fallen snow when I get to it. At the top of Tiger three there are a group of hikers that have come from Tiger 2. Good I have a broken trail through the snow. Off down the hill I go, over Tiger two and on to Tiger one. There are still tracks in front of me as I run toward East peak. The snow is in good shape and the mud is still ok. I meet the two runners that set the track as I work my way up East peak. Their track stopped at the road section. I keep going to the summit. So far the temps are keeping the snow dry enough to me to be comfortable. Down and on to Middle peak. Descending Middle peak things start to change. The snow is turning to slush. The snow bombs start coming off the trees. Every step I take I am splashing my other foot. Cold water is going in taking place of the warmed up water there.  I make the turn toward South peak and start to wonder what I am doing here? Should I skip South peak today? I look at my watch and see that if I turn around now that I will be out there for enough time to get the workout in I was looking for. This is starting to not be fun; I back track the route I have run. The valley between East and Tiger one is a major slush fest. I run into two trail running friends of my on the way up toward Tiger one. The temperature has gone up since I have started today. The nice snow is now slush, slush and more slush. As I get to the top of Tiger Three things turn better. I can get my feet warmed up on the downhill run back to the car. Today’s run was a lesson in perseverance. I am glad I went out and experienced nature in all it has to offer. It makes the sunny dry trail days so much nicer.

Night Skiing

I have thought of skiing the Mt Catherin loop after lesson for weeks. On Sat the weather was great. It was a sunny day with good snow conditions. I finished up with a clinic and put all my gear in my car. I grabbed my head lamp and put it my coat. With my water bottle and one gel pack I was off for a workout. It was 4:20 when I left the parking lot.  I figured I would just go up to Windy pass. While skiing up toward Windy Pass I saw Phil. He said the groomer had just gone around the Mt Catherin loop and encouraged me to do it. That is all it took for me to make the commitment. While skiing toward the second switch back I saw what I though was a large dog. I figured there was someone else skiing. I did not see any ski tracks going uphill. The animal saw me. I minute latter a second animal comes along. They were a hundred yards in front of me.  I figured out they were coyotes. I am glad man is on top of the food chain. It was me, them and a lot of nothing else. I enjoy being out on my own traveling through the wilderness. Skiing out there in the silence watching the light fade is a special thing for me. There are track set in the snow for my skis to follow. I have been skiing for many years. I do not need to see to ski in conditions like this. What I can see is the trees on each side of me. I should say I can see the difference between the trees and the packed trail under me. My feet give me the feedback on what is happening under them as the trail angle changes. At Windy Pass and it is still light enough to see. The trail rolls up and down here. I get views of all the cars going home on I-90 from a day of skiing. In a half mile I start in to a long downhill. I am holding back on my speed as I cannot see the trail below my skis. I am feeling good and the world is sliding away under my feet. After a while the trail goes through the trees. I can see only the shadows of the trees beside me and the stars above me. I cannot see what is up and down. I figure it is time to put my headlamp on so I can see what is going on. There is one last climb to do. I had done this climb while helping with the run Cascade Crest. It brought back memories as I was working my way to the top.  Grand Junction is where the trails meet and I start the downhill run back to my car. I found it interesting skiing down Creek Run with my little headlamp. I should get a brighter head lamp. I picked up the fresh groomer track at the access road cut off. Skiing got a lot easier at that point. I was at my car two hours after I started. What a great loop that was. I loved all the silence, stars and everything nature gave me for those two hours on my own.