Four-State Challenge (PA, MD, WV, VA)

[BMore Dusty]

I apologize for my delayed report. I had a busy week following the run and then left the country for several days. Our FKT attempt on July 8 was unsuccessful. We set out from the Mason-Dixon Line at 7:51 at a controlled effort and cruised through 21 miles feeling confident. It was the easiest three consecutive hours of running I've experienced. If my math was correct (always questionable), we were averaging around 9:45 per mile, well under FKT pace. We refilled our fluid and changed clothes and shoes at the Washington Monument prepared for the long, rough climb ahead up to the peak above Gathland State Park. We maintained a good mindset and controlled the pace, intending to use the descents into Gathland and then Harper's Ferry as an opportunity to shave off more time or at least avoid losing ground.

I knew we were in trouble when I consumed approximately 14 ounces of sports drink within the first few miles of the approximately ten-mile leg between the Washington Monument and Gathland. We'd hydrated thoroughly throughout the morning, drinking additional fluids at both aid stations at the 13 and 21 mile marks. However, in the increasing heat and high-humidity trapped in the many vegetation tunnels along the trail, we quickly finished the rest of our fluids and were in a bad place. After 26.2 miles - I remarked that we'd completed a marathon - I struggled to keep up with Conrad and experienced a sensation similar to motion sickness whenever I attempted to run. I could still hike quickly with intermittent trotting, but I couldn't reestablish a rhythm even on the runnable stretches of the descent.

After determining that the FKT was out of reach and finishing was neither safe nor desirable, we made the regrettably decision to stop at Gathland. There was no glory or benefit to run-walking another 13 miles over three hours in the afternoon heat. Conrad expressed interest in pursuing the record again in the not-too-distant future. I'm undecided. I don't have the durability and fast recovery that many true ultra runners enjoy, and I can only complete a few long efforts in a twelve-month period. I've got a long list of races and other adventures I hope to do in the coming years, which may preclude another attempt.

I congratulate Adrian on his accomplishment. I'm even more impressed by his record after experiencing the adverse conditions of the summer heat and humidity along the ridge.

For those of you interested in the data: www.strava.com/activities/1073812648

[Cup]

Nice attempt. So hot out here lately. I like the sound of this route. Maybe late fall would be a better time to try.

[DZ]

Good effort! I've had my eye on running the Four-State Challenge for some time now and plan on doing it early this Fall when the weather is not so hot and humid. I won't be going after the FKT. I just want run on the trail as much as I can at an easy pace and finish in a respectable time. I'll most likely be running solo or with a friend unsupported. Any idea where you can refill water on the trail?

[adrianspencer]

Thanks for the kind words Dustin. I heard Conrad is going to attempt it again - anything you can share with us about that? He just annihilated me at a half marathon, so I know he's a super strong runner.

DZ - there's water at Washington Monument and Gathland State Park and Harpers Ferry.

I'm going to try this again in the fall or early Winter myself - likely self-supported this time. With cooler weather I expect a faster time is going to happen butI also expect by that point I'll be chasing somebody else's faster time

[DZ]

Thanks for the info Adrian.

So it sounds like the first place I'd be able to stop and fill up my 2 16 oz. water bottles/flasks would be at the Washington Monument (about 20-21 miles in) which seems like a long stretch but doable as long as it's not too hot out. I suspect I'll be very low if not out of water completely by the time I get there. From the Washington Monument to Gathland State Park it looks to be about 10 miles and about another 10 miles from Gathland State Park to Harpers Ferry. This part doesn't seem too bad.

Would 32 oz. of water be enough or should I carry more? What do you all carry? I recently went on a 12 mile long trail run with temps in the mid 80s and ran out of water around about mile 10 or 11. I feel confident that with temps in the 60s-70s I can make it 20 miles to the next water source. I could always start out with my 12 oz. handheld flask and stash it in the back of my Ultimate Direction vest once its empty.

[adrianspencer]

I had two 17 ounce handhelds and a 16 ounce bottle in my belt. That wouldn't be enough to get me to Washington Monument in the heat. I met crew before that. However, in the fall that could possibly just enough if it was cool (I like to count on at least 16 ounces an hour and closer to 24 an hour in heat). If/when I attempt this self-supported, I'll likely try it with a bladder system with 32-48 ounces and two 17 ounce flasks. That way I'd only really have to refill the bladder once at Washington, fill the flasks at Washington and Gathland and bypass Harpers Ferry for refilling entirely. That's the super tentative plan at least!

[DZ]

Myself and two friends will be attempting the Four-State Challenge "unsupported" on Saturday, November 11th beginning around 4AM in Pen Mar, PA. We're not going for an FKT just going for fun. Weather forecast says it is supposed to nice. It will be sunny and not too breezy, but will be very cold with temperatures never really making it above the freezing mark for most of our trip. Any last minute tips or words of advice? I'm planning to dress warm in layers and I'll have two 16 oz. water bottles on me to refill at Washington Monument State Park, Gathland State Park and in Harpers Ferry. Any recommendations on food and how many calories I should bring in my pack?

[DZ]

Sorry for the delayed post, but I made it successfully! I completed the Appalachian Trail Four State Challenge on Saturday unsupported! Four states and 42.7 miles with a total moving time of 12:05:15, 13:32:51 hours in total overall from start to finish, stopping only to take a few photos, a few bio breaks and to fill up water at the Washington Monument and again in Gathland State Park. I started the long journey in PA at the Mason Dixon Line at 5:38 AM and ended up in VA at the VA/WVA State Line outside of Harpers Ferry shortly after 7:00 PM. The temperature starting out in PA was a chilly 18 degrees and it never really got above freezing the entire trip, but overall the weather was perfect and couldn't ask for anything better.

I had to carry with me all the food I’d need for the entire trip in the back of my hydration vest. I started out the morning with a cup coffee, a banana and bagel with cream cheese right before I left the hotel and went through 2 Clif Shot Bloks, 3 Clif Bars, 1 UCAN Snack Bars, 2 bananas, 3 KIND bars, 3 GU Energy Stroopwafels, an apple and a small bag of pretzels along the way eating every 45 min to an hour. I also carried two 16 oz. flasks in my hydration vest along with a 12 oz. hand-held flask and had to refill twice, once at the well at Washington Monument State Park and again at the well at Gathland State Park. One of the flasks had electrolyte mix in it which also provided some additional carbs and a few calories and the other was plain water.

I tracked the run on my Garmin Forerunner 235 which lasted a surprisingly long time with the heart rate monitor and bluetooth turned off considering how cold it was. When I reached Gathland State Park its battery life was down to around 37% so I decided to hook it up to my portable charger to make sure it would last the remainder of the trip. The portable charger was able to bring it up to 100% charge in a very short amount of time.

For those interested in the data I posted the run to Strava here: www.strava.com/activities/1271332233

Overall the run for me was a huge personal success and confidence boost since the most I've ever run in a day was a half-marathon in distance and had hiked with a full pack on was 20 miles on the Black Forest Trail several years ago. I have to admit that going from 13.1 miles to 42.7 miles and expecting to run all of "runnable sections" was a bit bullish on my part. There were a lot more rocks than I had expected and most of which were hidden under a layer of leaves which made it more difficult and risky if I were to try and run the whole thing. My goal to complete the challenge in 10.5 hours was a little off, but I think if I were to do this again earlier in Fall before all the leaves have fallen and when temperatures are above freezing I would most certainly improve my overall time of 13:32:51. I would also note that the entire time while I was on the trail I wasn't in "race mode" or trying to go out for a FKT which played into why I was okay with falling off my goal pace and by Gathland State Park my only goal was to just finish.

[randomforestrunner]

I plan on attempting this on Saturday, January 20. I'll probably start shortly after dawn from the PA border. I'll post more details as I have them, but honestly I haven't done much planning beyond that yet.

[Conrad Laskowski]

I will be witness to randomforestrunner's attempt on Jan 20th, 2018. I intend to run along for the first half without offering any assistance or transport/hand-off of any supplies. I will then meet him near the finishing area (VA state line) with a vehicle for pick-up.

[randomforestrunner]

I completed the route yesterday in 6:39:51. I was joined for sections by Conrad Laskowski and Chris Roberts. The Strava file is here: www.strava.com/activities/1366781226

I'll come back and post a link to my report once I write one up.

[randomforestrunner]

Here is the report from my run on January 20, 2018: www.randomforestrunner.com/2018/01/at-4-state-challenge-fkt-attempt/

[ocrteamlister]

I plan on attempting the 4 state challenge on March 18th 2018.  I plan to start at the sign post in PA around 10 AM.  This will be a supported run.