Like the canyon

Very, very, enjoyable 7 miles on the bench tonight.  Kept it easy, watched the sunset, ran until I ran out of light.  Trying desperately to squeeze every ounce out of the last week of evening runs on the trails. Fall back.... to the dreadmill and headlights next week.

27th to Indian Trail, up, over and down the canyon, up from Rainbow and back to 27th.  No watch, calling it 10 miles, 2000 vert.  Dark from Rainbow to 27th.  Lots of lights out on the trails just after dark, comfortimg to know I'm not the only knuckle head out there in the dark.

Couldn't get a rythmn tonight, felt like I was plodding along, but got it done.

No miles, but wondering if a 13 hour work day counts for anything?

7 miles, bench trails, working on keeping it fresh, you know run a usual loop in reverse, do a different short out and back on a spur trail, take a different cutoff than the one a few yards further up the trail.  Kinda get'en yawn up there, miss the high trails already. 

7 miles, easy pace with a couple of pick ups, 800 vert or so, mostly in the d.a.r.k. ready or not here it comes. Legs kinda heavy for some reason, knee a little tweaky, I'll give it a 7.5 out of 10.

Catching up a bit on this one.  I had the pleasureof meeting Jun, Scott W, and Dorsimus bright and early this morning at my favorite trailhead.  We set out for a Malan's Peak run/hike in the still full black of early morning.  Jun led out with me running behind the group giving directions as best I could.  I didn' t wear a watch so Ihad no idea of the pace, but it felt fast.  I felt all out of sorts, probably the early start as I typically run in the afternoon/evening.  I was great cruising along chatting as we made our way up the mellower grade in Taylor Canyon.  On the steeper section Jun and I stayed pretty close together with Scott and Dors not too far back.  I hit the peak a bit ahead of Jun and turned out my light sat down and enjoyed the view.  Jun came up and stopped his watch, and his time was just under 40 minutes, which is a great time, espescially for a first ascent.  Dors was next follwed by Scott, I think everyone was under 45 minutes, which all is a fast ascent.  Hilarious to watch Jun try to get a decent "peak jumping" pic of Scott.  I always assumed it was one take deal, but 4-5 pics later they seemed to get one they were satisfied with.  We a great time hanging out waiting for it to get light enough to run down without lights.  A unique experience for me as I think this was the first time I have ever been on the peak with another person.  The banter between Scott and Jun had me rolling. 

Jun led the descent and I followed, trying and not succeeding in keeping pace.  That guy can fly downhill, smooth and fast. I think Dorsimus was right behind me, and he seemed much more comfortabel than me at the pace. Great time, hope we can get out again, SLC trails soon....well maye in the spring.

A totally different Ben Lomond run this afternoon.  Last time I was up there, the trail was dusty, the trees were green and the sun was hot.  I was also at the end of a deep training cycle leading up to the Bear 100.  I was tired, burned out and ready for a break.  Needless to say those last few trips up the peak were a bit of a grind.  I needed to hit the refresh  and remember why I loved running this trail so much.  I wore a watch, but refused to look at it at any regular splits, I ran with the only goal to be keep my heart rate even and my legs working smoothly. 

Not long into the run I could tell things were going to be different.  The trail was muddy and snow covered in spots, the trees were yellow and brown, the breeze cool and the sun hidden behind high clouds.  Everything felt fresh, my legs spun easily, my heart rate and breath was smooth and even. I felt totally engaged in my thoughts and the trail, just one of those runs when everything seems to be clicking.  Just past the saddle as I headed into the last mile-and-a-half steeper section. The trail became almost entirely snow covered and the higher I climbed the deeper it got.  The thing that struck me was the lack of any previous tracks.  No one had been up to the peak in a while, there were a few tracks, but they were a week or so old.   Eventually the deep snow forced me to traverse up and left to what I call the “goat trail” as there are always goat tracks out the steep ridge.  I scrambled straight up to the peak, glanced at my watch and was happy to see 1:35, a good time without snow, and it felt totally easy and enjoyable. 

The peak was completely deserted.  The last entry in the register was 10/23. The only people I had seen since leaving the trailhead 8 miles ago were a group of three mtn bikers I had passed on the way up in the first mile or so.  I was not in a hurry to leave.  I am leaving on a family vacation for two weeks in a few days and knew, given the pending weather, this was most likely my last trip to the peak for 2010.  Looking North East at the landmarks along the Bear course, Logan Peak, Mt Naomi above Tony Grove, and beyond to the peaks surrounding the Bear Lake valley I was struck with the deepest sense of joy and gratitude for  the great summer of running I have had and the incredible experience of completing my first 100 mile race.  Easy cruise back the parking lot, stopping to talk to the three mtn bikers still on their way up. 

Total run time 2:41, 15.70 miles, 3850 vert. 

5.5 miles, 1750 vert, just over an hour, in my living room. 

8 miles on the Bench trails. Not a soul out tonight.  Easy pace. 

6.5 miles, 7:35 pace, dreadmill. Aloha.

All little cross training on a couple of very nice, albeit mushy, waist high rights with a nice offshore breeze and just enough cloud cover to keep it cool.  

Pic's of the trip up!  check out this link. This is the trail described below.

Garmin had 21.3 miles RT, and 9870 ft climb (mmmm, doubt it, probably more like 8000)

Looking back to the trial head at Ke'e Beach from the first 1/4 mile

Looking down the Napali Coast from the same spot as above (arrow points to the destination at Kalalau Beach)

Hanakapiai Beach 2 miles in

Looking back to trail head from mile 5-6 ish

Looking off trail about 500-600 ft straight down to the surf

Trail follows aprroximate route marked.  Most of the 11 mile route looks impassable as you look ahead, but the trail just clings to the steep hillsides.  Red circle marks a pod of Spinner Dolphins which you cant see of course.

Awesome Hoolulu Valley, just one of several like it the trail passes through

Again, looking back down the coast to the start

The start of the "infamous" sketchy" section around mile 8

Looking down on the "scary" part.  I saw 2 groups of backpackers almost crawling through here they were so freaked.  Really not bad at all.

Close up of the worst section in this area

First good look at the beach and entrance to the Kalalau Valley.  Red dot marks the spot of the waterfall in the next pic. About mile 9.

Most refreshing aid station I have ever been to! Mile 10.5

Looking out to the shore while standing at above waterfall. Yes, it was tough to take.

Looking down the beach at the head of the Kalalau Valley.  One of the prettiest on the Islands, only requires a tough 11 mile hike (22 round trip) to get there.

Same beach looking the other way.

This little guy was running ahead of me on the trail for about 1/2 a mile unitl he found a detour. Lots of wild goats on the Napali, and lots of wild goat hunters at times.

Trail head.

http://great-hikes.com/blog/kalalau-trail-map/   

Well, running on vacation.  This one has been on my list for a long time.  I have spent a lot of time on the island of Kauai, add it all up and it’s probably the better part of a year.  I have also spent a lot of time on the first half of the Kalalau trail.  One trip it was to Hanakapiai Falls, well, more than one trip, as that is where everyone seems to want to go.  Another trip was all the way out to Hoolulu Valley and the harder to get to falls above.  Another time a friend and I made an attempt to get all the way out the end of the trail at Kalalau Valley, beach and waterfall.  We made it about 2/3 of the way before we both ran out of gas and got low on water.  Lots of false starts, but really it’s probably a good thing, trying to pull this run off before this year would have taken a full day and I would have suffered badly.

This year I was in shape for it, had great weather and would be going alone.  All descriptions call it 22 miles round trip, my Garmin had it at just over 21 to the waterfall at the end of Kalalau beach.  It cannot be overstated that this was the roughest 21 miles I have ever run. Hot, humid, not a breath of wind pretty much the whole way.  There is not a single flat section of trail in 22 miles.  Its either up or down, and I would guess maybe a mile of trail total has anything even approaching flat footing, like 10 feet here, 20 yards there.  The vertical climb in the 21 miles is around 6000 ft. Rocks, roots, mud, slippery mud, runnelled out, overgrown, huge drop offs, exposure approaching what you would find in the Grand Canyon, but on much, much narrower and rougher trail.  Its funny to read all the descriptions about how exposed the section is around mile 8, I guess folks notice it as this section has no trees and brush and you can actually see what is below you, funny because that section is really mellow compared to the stuff earlier on the trail,  between Hanakpiai and Hooululu, in that section there is 20ft of vegetation clinging to a 60 degree slope between the trail and dropping 800 ft straight into the North shore surf, making the danger a little less obvious.  The mileage and vertical might be a little less, but I would call the full out and back to Kalalau, harder than a Grand Canyon Rim to Rim.

Hard, but absolutely, stunningly beautiful.   This is why I love running.  It gets me to places quickly and efficiently that I might never see, or would have to take multiple days out of my family vacation to get to see.  As it was, I made it out and back in time for lunch, taking just over  5 hours and 40 minutes, with about 30 minutes sight -seeing and trying to take it all in.   There was really too much for a blow by blow on this one, leave it at a couple of close calls, lots of climbing,  110 oz of water, 4 EFS gel flasks, 15 Scaps, and when I got back to the trailhead, I jogged straight to the shower, you know the beach kind, and stood in the cold water for a good five minutes, but I don’t think I was any more soaked when I got out than when I went in, sweat took on a new meaning for me on this one.  I’ll post the pics and a little more description when I get home.  Check that one off the list, and add it to the bottom, because I am going to do that again for sure.  If it’s not on your list, might suggest an addition.

I Thought I could do it, thought I could hang up the running for 10 days and vacation full time.  Problem is, running is a vacation.  A few consecutive days without a good run and I was feeling antsy and ready to go.  We have been staying on the South side if the island, but most days driving to the north shore as we seem to like the beach up there and the waves have been good for surfing almost everyday.  I had heard of a trail called Powerline that runs from the South East side of the island to the north side, through the roadless and seldom seen interior of the island.  A little google, some vague route descriptions and I was ready to check it out, figuring I would work it in as part of  the commute to the north side.

The family dropped me off at the trail head on a overcast, slightly rainy morning, waved goodbye and told them I'd see them in a couple of hours on the other side of the island.  The route is described as a maintenace road for a major powerline that supplys all of the north side with power and that's how it starts out for the first mile or so, though a muddy, slick, rocky one.  The route quickly became very overgrown with lots of sections best described as swampy, with mud and standing water up to a foot deep.  For the most part it was green tunnel running with 6-7ft grass and huge trees lining the trail, obscuring most of the view.  Higher up the trail opened up a bit to awesome views of lush green valleys, waterfalls, and mt. Waialeale, the wetest spot on earth apparently. 

The first 5-6 miles were a solid climb, gaining around 1800 ft on the map, but probably more like 2500 with the rolling nature of it.  Cresting the high point and looking down on the huge, gorgeous Hanalei valley to the ocean was awesome.  The first 3-4 miles of the descent were horrible running conditons however.  Huge sections of the trail became totally obscured and overgrown to the point where it was a jungle bush whack.  7 feet of thick grass overhead and 8 inches of mud and water at my feet, just nasty! On and on like this for what felt like 10 miles.  The sick thing was is there would be a 1/4 mile section every now and then that had been cleared and I would think it was over, just to have to plunge back into the jungle.  Finally things cleared out for good and the last 2 miles or so were on enjoyable rocky dirt road.  One thing I learned quickly on this run was how to read the different dirt textures.  Red mud with no rocks, slick as ice! I went down twice in the first 2 miles until I figured that out!

Descriptions say 11 miles, I ended up running about a mile down the pavement before the fam showed up, so 12 miles.  Guessing around 3000 vert with the the ups and downs along to way.  All the guide books say good mtn biking route, can't even imagine taking a bike through that trail in the shape it was in, would suck bad! All in all, a good fun, point ot point run.  Got to see things I've never seen, got to blow my kids minds when they realized I just ran all the way across the island, something that takes an hour or more in the car, though I took the direct route.  Didn't see a single soul the whole way.  Not one I would do again soon, but one to check off the list for sure. 

Arms sore, shoulders ache, hammered tired, sun burned and ready for bed.  I have surfed everyday for 8 days and today was all day.  Not a cloud in the sky, beautiful Hanalei Bay, surrounded by huge green mountains with 1000 ft waterfalls flowing from the tops.  Good waves most of the day. I may not have caught the most waves, but for sure no one else was in the water as long as I was today. Last wave right at sunset. Unbeliveable! I could chuck it all and do this everyday.  There is nothing like surfing, totally dynamic in every way, the hardest thing I've ever tried.  I forget how much I love in the times I don't get to go, but I am hooked! 

Finally home! flew all night Wenesday got home on Thursday just in time to get cleaned up and off to t-day dinner. Weather was quite the shocker! 12 hours from sitting on a surf board in 80 degree water to a balmy 12 dergees, ouch!  No running for the last week, surfed alot (everyday for 14 days) and for a low grade surfer like me, it's alot of work and I'm beat. 

Easy cruiser tonight, 3 miles on snowy trails, some running, some hiking.  After two weeks at sea level I feel like I'm at 10,000 feet. Nice and easy for a week or so before I ramp it a bit. 

Got out brrrr-early with Corey and Joel for 6-7 on the BST.  Left Corey's house on 27th at 6:10 AM in the dark.  Nice sunrise this morning.  Took it easy most of the way, cranked it up bit on the way back.  Good to run with those guys, good to be home.

7 miles.  Head hunter and back.  Maybe it was only 6.5, but I'll take 7 for the mile and a half busting trail through foot and a half deep snow drifts.  Base pace.

Last day of the month, last Malan's run for the month.  Fully snow packed trail, seems like it wasn't that long ago that I was running this on snow covered last winter.  Geeze summer goes fast.  4.5 miles, 2300 vert, mostly in the dark.