Like the canyon

ZION TRAVERSE

50 miles, 10,000 vertical feet of climbing, 11:30

(lots of type o's hurrying sorry)

The short story is this is one I have wanted to do for a while.  The weather looked perfect for this weekend so on kind of whim I set it up and headed down to get it done. 

Zion Traverse is a point ot point run that traverses the entire National Park from east to west.   Being point to point means the start and finish are about 70 miles apart, making this a tough one to do solo.  I had everyhting arranged with a shuttle company (funny quote from girl on phone at shuttle Zion Adventure Co "You're going to do the entire Zion Traverse in a day?....who the hell am I talking too?") to pick me up at the finish in the morning and drop me at the start, but lucky for me a friend decided lastminute to come down and do some hiking, so he was able to shuttle me back to my car.  I'll describe the run in the picture captions below.

 I started at Lee's Pass in the Kolob section of the park.  The first 4-5 miles are all down hill meaning they should be fast and easy, but most of the trail looked like this, up a little hill down a little hill, cross a creek, repeat....like 20 times at least.  I tried hard to keep my feet dry as it was cold (28 degrees) and windy.  Had I had any idea what was coming I would have just splashed through every crossing. 

 A few miles in the trail bends left and follows Laverkin Creek.  I was a little worried about crossing this all morning and when I got close, but still out of site, I could hear a roar and I thought it was the wind blowing through the pines, wrong, it was a very swollen Laverkin Creek.  Crossing this took at least 20 minutes of walking up and down the bank trying to find a spot where I was relatively certain I wouldn't drown getting over it.  I settled on a jump across a dangerous section the was narrow, deep, and fast.  The jump was the running, hop two boulders and let fly type that I wasn't certain would carry me all the way to the steep bank on the other side.  I landed just short but only in knee deep water, grabbed at tree branch and hauled my self out.

 Climbing up toward Hop Valley, looking back down on Laverkin Creek.  About 8 miles in.

 Looking down the misery that would be Hop Valley.  I knew this section would be pretty, but I also knew I would struggle through here.  The wide sand in this picture ontinues all the way down the valley and with the calf/ahilles thing I have had going on, I woudn't run through loose sand as it was too hard on my still healing body.  Lots of walking, lots of looking for frozen sand to run on.  One thing about this run is it is a sandbox in many sections.  Deep, deep very fine loose sand that is difficult to run through even healthy.  I would estimate 15-18 miles of deep sand in total.  Oh, and the water you can see in the pic, frozen, but only about 1/8 of an inch thick, so everytime I had to cross (often) it was breaking ice into freezing water, luckily only ankle deep or so. This section took much longer than planned. 

 Looking back toward Laverkin Creek from the end of Hop Valley.  Very pretty, but glad it was over.

 The next section is the connector trail from Hop Valley to the Wildcat trail.  It essentially paralells the the Kolob Terrace road.  A very enjoyable section, but tricky to follow in one spot.  After a creek crossing I ran in to  a group who had lost the trail.  I wasn't obvious to me either and since they had a GPS I followed them.  They were going left (toward the road) and I knew the trail went right, but heard mentality kicked in and I followed along.  I finally caught up to the guy with the GPS unit and he showed me the screen, he said "see the trail should be right here" well, I am not much of a GPS guy, but I could see that his "trail" was the road, but by then it was too late and we were practically on the highway.  I knew I could run up the road to get to Wildcat trail so that's what I did.  It added about a mile and a half to the total.  The pic is what I get for following the heard instead what I knew was the right direction. a mile and a half of uphill highway running, fun!

 Pretty meadow along Wildcat trail, which I should have renamed Wildcat Creek as 75-80% of it was flowing water and/or deep mud from all of the runoff.  Very pretty section, but tough, tough, tough!

 Awesome view into Wildcat Canyon. 

 Coming down the West Rim trail looking across to the East Rim and Observation Point.  At this point I still had a long drop to the canyon bottom and a long climb back out.  About mile 33-34 at this point.

 The trail down the west rim as it enters into the sandstone.  Not muddy!

 Welcome to Disneyland.  Strange to have been way out pretty much alone all day and come into the Angle's Landing section and throngs of hikers. 

 Looking down Zion Canyon toward the Grotto.  When I got to the Grotto I waited a while for the buddy to get there as he had met me coming down the west rim and I was a littel ahead of him.  From the Grotto the route goes up the main canyon 1.2 miles to the Weeoing rock, Observation Point shuttle stop.  As I waited, I dreaded the mile up canyon, running on the pavement and was tempted to get on a shuttle to the next stop.  I justified it in my head overand over that I was already 2 miles over what I was suposed to be from getting lost on the West Rim.  In the end I sucked it up and ran the mile or so, wasn't that bad. 

 Looking back down on Weeping Rock from part way back up the East Rim.  Tough climb at mile 40 plus.  Still passing lots of hikers at this point. 

 Pretty section along to East Rim trail.  Shortly after this, the trail splits, going left, and much more traveled to Observation Point, or right, very rugged, to the East Rim/Cable Mountain. 

Finally, nearing the top of the climb up the East Rim.  Looking back to the North West. About 5 miles left to go from here. Once I left the Observation Point trail, I was prety much alone for the last 8 miles or so.  Very pretty all the way to the end. 

Quick thoughts.  Body felt great all the way through.  No real deep fatigue, felt strong al lthe way to the end.  Didn't push much as I was trying to take it easy on my Achilles/calf. This is a tough route! Maybey it was just the conditions, lots of water/mud and sand, (bad combo for one's feet) but it felt rough! Much harder than a race like Squaw Peak and comparable to the Grand Canyon r2r2r I would say.  I ran totally unsupported and carried everything all the way through.  I wasn't confident on my ability to find the numerous springs along to way so I probably carried way too much water all the way through as well. 

   I feel good about my time.  Only about 25 minutes slower than my Squaw time last year, I didn't push my pace ever and this was much tougher, and I carried a big pack (well, for trail running anyway) all the way through.  I burned a fair amount of time at Laverkin Creek, gettng lost, and in Hop Valley trying to avoid the ice and sand. I feel good about where I am at fitness wise, just need to heal up a bit more so I have confidence to push it. Great weekend and glad  icould tick another one off the list, and probably put it back on the bottom as one to do again.

Easy 3 mile spin around the boulderfield loops.  Things felt o.k. after the 50 on Saturday.  No soreness, just some fatigue.  Right leg still a littel funky from the calf down, but not terriable.

Finally dusted off the two wheeled contraption that has been taking up space in the basement.  It's been about a year since I have ridden!! and last year I think only rode once or twice all year!! Kinda unbelieveable for me considering this was an almost everyday thing for me for several years.  Dug out my helmet, shoes and kit. Kinda got a little nostalgic thinking about how long it had been.  Amazing how the body remebers.  The first couple of minutes felt a little strange, but I settled right in.  It was a bit breezey out and I got thinking how I used to know every house and business that had a flag in front on my usual routes so I would know the direction and strength of the wind. 

Running fitness seems to transfer well to the bike as I felt strong and the ride was generally effortless, about the same effort as an easy run. I cranked up to a moderate effort on one melllow grade climb just 'cause it's the same climb that the club I used to ride with would race up at the end of our weekly rides. I averaged 21.2 mph for 26 miles, not bad for me. I'll take it for a first ride in a year at an easy effort. 

Really enjoyed the smooth, no impact workout.  Plan to keep it up a couple times a week, .....well, at least once a week. 

Bike miles: 26, 21.2 avg, easy/moderate effort.  Run equiv...give it 6 miles.

Easy paced 8 or so on the BST et al.  Crowded out there tonight.  I think I have made peace with my mtn bike issues. Legs, not bad considering...., heel, been worse.

Nice after dinner 4 miles on the trails. Probably would be considered junk miles, but I enjoyed 'em.

13 miles mid-morning, post soccer game 27th north.  6 miles late, 27th South.  Afternoon run felt much better than the morning run. Easy pace for both. Been running BST since December, it's getting old, need some high trail to melt out, bad! New shoe today Solomon Speedcross, so far so good.  Tried running while istening to an audiobook this morning, made the miles go by.  Unbroken, the story about Louie Zamperini's POW experince in WWII, awesome book.

19 miles on the day, 2300 vert I'd guess.  Week: 4 days running 32 miles or so, 1 day bike 26 miles. 

Easy paced 8 miles bench trails.  Well, mostly easy.  I don't know why this crap seems to happen to me all the time, but climbing from the pipe to the overlook (those who run here know the section) I noticed a runner in front of me not too far up.  I was gaining on him fast (not trying) and he was just kind of shuffling along.  I got close, noticed he had a dog with him, the dog bolted back to me, the runner turned around, saw me close, and instead of pulling aside and letting me by (and contolling his dog), he put his head down and sped up, though not really speedy.  I kinda trotted along behind him while his damn mangey coyote of a dog got nervous and ran circles around both of us.  I coughed, I coughed agian, I spit, I exhaled loudly, I looked for headphones (none), he looked back again I said "hey", he sped up a little more, I can't pass (steep hill on both sides), I keep tripping on his dog, I think, should I just stop for a while a let him get ahead, nah, kinda on a time schedual to get home for dinner, so I follow, thinking he will pull out at the overlook.  Overlook goes by, still following, though he has sped up slightly on the now flatter terrain. (though still like a 15 min pace).  Trail is a little more open, so I move along side off trail, he moves over, what the ?? so I put my hand on his shoulder, to let him know I was there, and politely said "excuse me, coming by." I get around, settle into my easy, but faster than the last 1/2 mile had been, pace.  After a few minutes, I glance back and he is right on my heels! 'c'mon man! I speed up a bit, still with me, Speed up a bit more, and he was gone.  Why? I mean really?  This guy ws the ONLY other person I saw on the WHOLE run.

8 easy miles, one frustrating 1/2 mile, great run all in all.  Oh, and I took the training wheels outa my shoes tonight, felt alright.

8 miles, easy on the way out a little faster on the way back.  Put in a little more vert today to test the heel, not bad.

15 miles, 27th to the north end of the BST and back.  Felt pretty hammered at the end.  Maybe it was the starting hungry and not taking any gel or water, brilliant! Last run for a week. Off for some fun in the sun and lots of rest.  Achilles feels better on the shorter runs (under 10 miles), but was getting tender toward the end of the run tonight. Looking forward to a few days of doing a bunch of nothing. 

15 miles, 2800 vert or so, easy pace, felt like crap the last 3-4 miles. 

Week of sun, sand, and surfing does a body good.  Surf was small and inconsistant but the waves I did get were enough to sink the hook a little deeper.  This is something I need to do more of at some point in my life, I have never done anything thas was so difficult to learn and, as tends to come with things that are difficult, so totally rewarding when I start to get it. Such a dymanic environment, wind, swell, direction and strength of both, tide, break type, where to sit, what wave to choose, all of this in constant flux. Something that takes years to learn and is tough to get, but something that those who are good at make look so incredialby easy. 

Speaking of other sports I love besides running, here's a pic from a solo Malan's Basin run starting from Snowbasin this spring.  

What you can't see in the pic is the top 1/3 of this beauty.  Starting from the top of Mt Allen it's a pretty solid 2800 vert of perfect fall line all to myself.

Got out for a very easy 6 tonight.  Things felt great other than half of my body mass has been replaced by Hula Pie!! Yum!! Not a soul out tonight.

Easy 6 miles again.  Ahilles feeling pretty good on the shorter/flatter easy runs.  Will see how it does on the hills tomorrow.

Back in my rock climbing days there was a guy who used to hang out at our local crag and watch us climb.  He wasn't a climber, but after a few weeks of watching he started showing up with some new climbing shoes and a chalk bag and climbing around at the base of the routes.  After a few days of this, we were cleaning up at the end of the evening and still had a top rope set up on a short but difficult 5.12.  I could see this guy kinda eyeing it and asked if he wanted to give it a go.  He said "you bet!" and we found him a harness, tied him in, and he proceeded to top rope FLASH the route!! I had never, and still have never seen anything like it.  To put it in running terms, imagine someone who has never trained, never run more than a couple of miles, never even had on running shoes, borrowing a pair of your shoes and going out and running a sub-18 5k right out of the box. 

Well, I think I met the trail running equivelent of this climber today.  I ran over Indian Trail (NO SNOW!! FREAKING TRAIL RUNNING BLISS) to Ogden Canyon to watch and cheer on the marathoner's.  When I got to the canyon there was a late 40ish lookng guy in jeans and a jean shirt button up jogging up and down the canyon cheering everyone.  He saw me, asked if I had run over too and told me he had as well, said it took him 55 minutes from 22nd! Pretty freaking good for jeans and a button up! I looked at his shoes and he had on beat up old pair of Cascadias.  We talked and cheered runers for about 20 minutes, he told me he loved hiking and really wanted to get into trail races, but just never had.  He said he loved to Uintas and had done Kings Peak in a day.  I asked him how that was and he said it was fun and took him about 7 hours! (pretty good for a hiker I think).  We exchanged contact info and I said I had to head out and he said wanted to come with me.  We started hikiing up the trail and proceeded to power hike me into to ground.  I was working to keep up with him, and he was up in front talking non-stop.  About 1/4 mile in there is a little dowhill section and he blasted down that at what had to have been a sub 6 pace (in jeans) and continued motoring up without skipping a beat.  In the conversation he mentioned that he was really out of shape and hadn't been hiking at all this spring other than a six miler witth the scouts from his ward! Ha! This guy is tough, if he gets after it watch out! I finally pulled ahead and went on in front when I started running.  He was behind me talking still saying he was impresed that the trail could be run, and said that he was gonna start getting out more so he could run up it too!

As far as my run goes, really enjoyed Indian Trail! Absolutely perfect! This has to be one of the best trails on the Wasatch Front. SO glad to finally have a mid-elevation trail clear and in great shape.  Nice to get off the BST freeway and run alone again.  I kept the pace easy and ran all of it from 27th to the canyon and from the bridge to the BST on the way back.  My Achilles felt fine on this section, a little ache on the way back that went away after a few minutes.  After getting back on the BST and dodging 10 mtn bikes and 4-5 runners in the 3/4 mile between Indian and Taylor Canyon, I headed up Malan's.  Felt ok, but bonky, running up (short walk through the creek that used to be the trail) to the bridge, kept a run going to the the overlook, but my heel was getting super achey so I backed off to a power hike.  Lots of people up there today.  Nice easy run back down.  Trail a bit snow covered in sections up high, slick, probably couldn't run through it myself.

Had a good time cheering the marathon runnners.  Saw lots of friends, including Mr Bozung who let me know that Squaw would for sure be an out-n-back rather than the standard course due to washed out trail and road in Hobble Creek area. 

Run stats: 16 miles or so, 5000 vert or so, nice and easy all the way through. 

Gald the heel held up through Indian, but disapointed at how bad it felt on Malan's.  Sore the rest the night. I knew htis might be the case and need to be ok with where it is at. Progress, but still not enough. Seems to be good on runs up to 10 miles and relatively flat BST type runs.  Over 10 miles and with signifigant climbing isn't there yet.  

Easy 6 on the trails.  Can I complain about being sick of putting on my long sleeve running shirts and rain jacket every night to go run, and the mud, and the puddles, and the wet trees hanging in the trail.......good thing about it all is everybody else is sick of it too so I've got the place all to myself. 

Legs felt like crrrap! blah.

Picked up a bit tonight.  Tempo paced 8.2 miles at a 7:55 pace,  950 vert.  No rain, no mud, a few puddles, lot's of mtn bikes.  Wondering if the bridges over Strongs and Waterfall creeks' are going to make it.  Felt great to turn it up some. 

BST, up Indain and down the other side into Ogden Canyon a ways, back up over Indain and BST.  Kept a run, but not much snap in the step tonight. Heal sore from yesterday, more sore now, figure might as well beat it up a little so the doc has something to look at during my follow up appoitment. 

9 miles, 2360 vert.

Like the Gdoc, I too visted an old lover this evening.  Headed up Wheelers to run a loop on the trails below Snowbasin.  I haven't run up here since before the Bear 100 in September so I was looking forward to cruising on some of my favorite trails in the area.  As I approached the trail head I noticed a sign that said all trails in the are closed to all users due to the wet conditions and the possibilty of trail damage.  To me this seemed to apply most aptly to mtn bikes and horses so, perfect, that means nobody around!  I knew there was a chance that the trails could be very soft and muddy, and knowing this was prepared to turn around if I felt my passage would do harm, either to the trail or myself. 

Yes, the trails are a mess.  Yes the Forest Service went to great lengths to assure that no one missed the closed singns, placing big wooden baracades at all the main trail heads.  Yes I was able to pick my way through the loop, staying out of the mud by running on the edge of the trail.  No way a bike or horse would get through without leaving huge ruts and holes.  Most of the trails are running with water, making them like mini creeks, gave me flashbacks to the 15-20 miles of creek trails I had to run through on the Zion Traverse.   Absolutely gorgeous out there! Green as a tropical island, bright white snow coverd mountains above, creeks everywhere, rivers raging, sweet trail all to myself.  Icebox canyon has to be one of the sweetest one mile of trail around!

8 miles or so, 1500-1800 vert I would guess. Best run of 2011!  

Ortho doc says Achilles is imroving markedly and to keep running, stretching, doing ART and more stretching, then stretch more.  Funny thing is he measured my foot for an orthotic and concluded I am running in shoes a full size to size and a half small.  Hmm, no wonder all my toenalis are black.  He actually said the small shoes may be contributing to my Achilles issues as my pain isn't in the tendon, but in the area where it attaches to the heal, may be getting irritated my not sitting in the heal cup on my shoe properly and the shoe putting pressure on the tendon. Hmmm, a possible magic bullet? 

Great run with a good friend from Logan who I haven't run with since he paced me the last 50 miles of the Bear 100.  We met at my house and headed up and over Indian Trail.  He hadn't run through there before so we had a good time, just taking it easy and enjoying the trail.  A couple of hikers out, but really just us.  We cruised down to the canyon, turned around and hiked for a bit, talking away.  I had to stop for a bathroom break and he continued, knowing my pace was generally faster than his.  Aftet the couple minute head start he had on me, I had to push pretty hard to reel him back in.  By the time we hit the shack I was pretty worked.  We kept the pace up on the run through Warm Water canyon, running down this section is trail running Disney Land, up's, downs, twists, turns, the trai lis never flat and never straight, and its all on the best technical single track around.  We joked that it was like a Mario Bros video game. 

11 miles, 2850 vert.

Was suposed to get up early and meet Corey J, Matt C, and "Striders" John W at 6:00 AM on the trail.  Work was tough this week, running's been heavy, and when the alarm went off my body and mind said nope.  I hit snooze, figuring I'd start later and meet them on the back part of their out and back and finish up the Malan's Peak section with them. 

Starting out I was feeling the run from friday night and it took about 3 miles to warm up.  I started the climb on the south end of the BST up toward Beus and could see a group of people hanging out on top of the hill.  I knew this was the boys, as Corey knows everyone and is a social butterfly and everyone knows John from Striders so the two of them running together is doomed for any progress. 

Sure enough  I ran into them shortly and Matt was joking that they had B.S.'ed for at least 45 minutes of the hour-and-a-half run.  I jumped on the back of the train and tried to keep up.  I was tired and the pace was pretty fast. 

Coming out of Waterfall I took the worst digger I've yet to take on the trail.  I went to kick a small rock off the trail and slipped/tripped, feet flying off the trail, hand and head making contact with the trail first, two full summersault rolls into the weeds. Looked worse than it felt and elicited some concern for my well being from the group.  Got a couple good digs in my hand, and a sweet shiner on my forehead.  I think we all had a good laugh about how the hell one hits their forehead on the trail. Ha!

Felt good on the run up Malan's and kept a good run going up to the lookout.  I was the first one there, but Corey and Matt were kinda goofing off, so can't say I dropped them by any means.  Thr group turned around at the overlook and I continued up.  Haven't run Malan's in a long while and forgot what a pull that hill is. 

Funny moment was after continuing on to Malan's Basin, I came back to Malan's Peak. No one was around at all and I stood looking out over the valley for less than a minute I am sure, felt the erge to "go" and well, "went" with my back to the trail, finished my business, turned around and there 10 ft behind me stood a yuppi looking couple with their two big poodle dogs. Ha! Lesson, don't pee with your headphones on. 

11 miles 3100 vert

Week: 53 miles, 12,000 vert

7 of the last 8 days running: 68 miles, 16,400 vert

Heel feeling better, so trying to find my hill gear again.  It's getting there.