Training for a thru-hike…..

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Riding a bike is great cross training for hiking

Well there is more to it than that: Being healthy and fit for a day hike is significantly different than being healthy and fit for a thru hike. Our body and minds need to be ready for the trail. Not to mention the detailed planning that goes into a thru hike adventure which we will discuss in another blog. But the training can start NOW! “The better the train, more the gain on the trail” ……says not just me. The idea of a week-long to a month long thru hike is romantic in my mind given that I will be out in the beautiful-middle-of-no-where-wilderness with all I’II need to survive on my back dependent on only myself-awe!!! That’s pure love. I don’t mean that selfishly I mean it supportively to the idea that self-reliance, self-confidence, basic survival skills and gaining the ambitious belief “I CAN DO IT!” is my means of attack for the encompassing objective in preparing and planning a thru hike. So, with members of my tribe we are working to increase our stamina, endurance, core strength and our confidence to be as successful as possible on our future journey on a section of the PCT (Pacific Crest Trail) from Yosemite to Tahoe where will make memories that last a life time.

The tribe members joining this journey in July 2018 will be Gwen, myself, Gina, Katie and Brenda. My goal has been to hike the entire length of the Sierra-Nevada’s after completing the JMT (John Muir Trail) with Gwen in 2016. The JMT was Gwen’s pick; this section of the PCT is mine (we take turns picking our adventures). Gina and I hiked Guatemala together summer of 2017 and she fell in love with that part of the trip craving more adventures. Katie wants more time on the trail after her introduction of 2 days on the JMT (read: Gwen’s “Ignorance is bliss” blog). And Brenda is new to hiking and backpacking but very eager with several weekends and overnights under her belt. Gwen, Gina and I will start in Yosemite with Katie and Brenda joining use a week later at Sonora Pass to finish the second half of the 152-mile section ending in Meeks Bay. This is all very exciting to think about but physically challenging to complete.

I have made additional summer commitments beyond the 152-mile hike following the weekend after our completion. They include but aren’t limited to hiking with my son, Cole, from Yosemite Valley to Tuolumne Meadows including hiking Half Dome, and then the next week we are off to Alaska for salmon fishing and finishing with a half marathon in Anchorage. So, training can’t start soon enough for me. No one needs similar goals to find self-motivation to improve personnel fitness. Where ever you are and whatever your objectives are you can implement a training program to fit your needs or follow the one below. It is a simple comprehensive muscle building, core strengthening, endurance increasing workout plan. Take what you need and go for it!

Note: The section of the PCT we are doing has no elevation gains greater than 4000 feet. There are summits that will be challenging with our back packs weighing between 32-45 pounds.

Remember building all we need within us is a process over time….and we are what we eat. Eating healthy and drinking lots of water is important. Always have fun and respect your limits. Avoid injury by NOT doing too much too fast…. start somewhere but start slow if just beginning to train. A day of rest can do your body and mind wonders. To work out with tribe members is beneficial, motivational and keeps you accountable.

 

Training for a thru hike:

“The difference between a dream and a goal of a thru-hike: An action plan in place to gain momentum for the changes your body will need to achieve your dream while gaining the confidence you need to follow through.”   -BK

HINT: Make a commitment to the days per week for training and stick to it

Cardio and endurance is essential

-hiking steep and difficult trails for a minimum of 2 hours once a week (increase distance and time bi-weekly-gradually)

-challenging quick-paced cardio workout (running, treadmill, biking or stairs) with incline increasing over time for 1 hour a day

-engage in fitness class as an alternative for a shake-up to muscles 1 hour a week (swimming, abs of steel tape, Les Mils at a gym or boxing)

Core strength is imperative

-weight train 3 times weekly for a minimum of ½ and increase weight over time (do 2 to 3 sets of 15 repetitions of each exercise working arms, legs and core)

-yoga, TRK, good old calisthenics or swimming improves core strength (calisthenics: jumping jacks, wall sits, push up, abdominal crunches, chair set-ups, squats, side lunges, squat jacks, high knee shuffle, ski umps, chair tri-cep dips, plank, high knee running in place and mountain climbers to name a few that can be done in circuit form and done twice with 30 second rest between 1 minute of 13 exercises)

– stretching after a good hike or work out is the best time to stretch because you are warmed with blood flowing through your muscles. Basic stretching after each workout will decrease soreness and increase your range of motion

– Varying exercises with increase of time, incline, distance and weight improves stamina and overall benefits of training

Our tribe starts TODAY! We are starting with the stairs at McKale Center (@ U of Arizona their basketball stadium). We will run up and then down all of stairs for an hour -around and around we will go. We are trying to exercise be it hiking, walking, running or swimming 5 days a week with a long hike at least once a week. This Sunday we are doing Blackett’s in Sabino Canyon National Park which is a total of 8-miles, but the last leg of it is up 1.7 miles with a 1700-foot elevation gain. Tucson tends to have awesome winter weather making outdoor training easy and a multitude of diverse types of hiking trails to choose from. And the stadium stairs for not-so-good weather days. We will start adding weight to our backpacks and do a few shake-out overnights that will prepare our bodies to carry the weight of our packs on the 14-day journey.

Start today……. stick with it! You will only get better!

-Kat

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Looking in the direction I am headed… believing I CAN DO IT!

Who you meet on the trail…..

The full moon was on the 4th of November 2017 and three of us set out for an overnight at Hutches Pools. We rode the tram (kinda cheating) up to the top from the parking area of Sabino Canyon. Off the tram we were with backpacks strapped on and then hiked in the rest of way. Gwen and I had first gone to Hutches Pools two years ago as our “shake-out trip” for the John Muir Trail. We had purchased all our gear for our 210-mile thru-hike, but we had yet to use it so Mother’s Day we hiked in as a gift to ourselves and spent the night. We were familiar with Sabino Canyon. Our favorite tough hike is Blackett’s which is 1.7 miles long situated off Phoneline Trail. In its short 1.7 miles to the end of Blackett’s the elevation gain is 1700’. That trail offers the most bang for the buck of a workout. Phoneline is just a nice, long trail with splendid views of the canyon where you can see folks walking the road, the tram traveling up and down it and the creek flowing in the monsoon season and after rainfall or snow-melt. Sabino Canyon’s most popular water hole trail is Seven Falls that meanders across the creek 7 times before climbing a few switch backs to get to the mid-section of the canyon wall and continue to hike up the canyon to the end where water run-off is spectacular if you time it right and it’s refreshing if nothing else. Until my first trip to Hutches Pools I thought Seven Falls was the greatest in the canyon, but you can’t camp there, and you can at Hutches. So off we went to seek a quiet bright night lit by the full moon.

The some of the trail to Hutches Pool is part of the Arizona Trail that leads north from the Mexican border reaching all the way to the Utah state line. The first time Gwen and I hiked it we ran into an ultra-light hiker who was standing near a ‘y’ in the trail. We asked him where he was going as we were passing by and he replied “Utah”. Wow! We thought he’d say Hutches Pools or back to Sabino Canyon, but nope…. he was in route to Utah. That was cool. I think that might have been our first experience with a thru-hiker on a trail. We were going to be thru-hikers come that July, but we needed to do an overnight first to test our gear so up the trail we continued. Hutches Pools offers a tranquil beauty of a fresh deep pool surrounded by rocks and the opening has a small sandy beach. For our first experience overnight in our new tents, quilts and backpacks at Hutches was perfect so revisiting it was a welcomed reprieve from the city as it is so close and yet so remote. The three of us were excited to spend a Saturday hanging in our hammocks prior to the full moon. A few other friends wanted a day hike, so they hiked in with us, ate their snacks with us and then headed back as we found comfort in our hammocks.

We rested a while and then decided to set up our tents. With fall in full swing dark comes early, around 630. That meant ‘back-packers midnight’. So, all three of same brand orange back packer’s tents were set up in camp that was a bit off the trail and a walk to the actual pools. Gwen and I had found a spot we liked and returned to the same one because we had a huge boulder as wind protection, it sat near a stream (not flowing in November) and we sat back off the trail so if there were to be other hikers at Hutches Pools they wouldn’t be coming through our camp. We had eaten our snacks and our lunch, walked up to the pools and took pictures, set our camp and as the sun was starting to set we made our diners. The feeling of being out in the middle of no-where with everything you need carried in our backs and no noise pollution of civilization set the mood for relaxation and enjoyment. Luckily, our group was the only pool visitors that day, other than the two distance runners who quickly ran to the pool, rested, and returned to the trail to run back to Sabino Canyon. The little paradise was all ours to enjoy.

We all made our dinner and ate with our sporks. We were chatting and listening with gaps of quietness in our conversation. Dinner was cleaned up quick and the sun had fully set. The moon had yet to completely rise so a cast of darkness was coming through the canyon. We settled back in our hammocks to await the moon rise but as time passed and the moon had yet to rise above the canyon walls we all decided we were too tired to wait and we should go to bed. As we were getting ready to bed down we brushed our teeth and situated our belongings I looked up and saw a headlamp come through the trees not where usual traffic would be off the trail. I was startled and realized my bear spray laid in my tent which was now between me and the person in the dark walking straight into our camp. My best response was to say “hello?” only to be answered by a tired and anxious males voice also saying “hello?”.

He stumbled into our camp with what appeared to be exhaustion and asked if he was at Hutches Pools. We said “yes”. I asked, “where did you hike in from?”

He responded, “from the top of the Catalinas up by Summerhaven ski resort.”

“What time did you start?”

He replied with a sigh of relief “8 a.m. this morning. Is there a spot for me to camp around here?”

We all answered at once “Yes”. And then decided it would be best to guide him to the pools in the dark with our headlamps and solar lanterns to make is easier to see and show him a spot near the water a distance from our camp. He was thankful for our attention and we all said good night as we left him taking his back pack off in the dark by himself.

The three of us chatted about him. Brenda was worried about him as he looked like an older gentleman all by himself, but Gwen and I both agreed he had probably been hiking and backpacking since he was a youth.

It was now back-packer’s midnight and we each crawled into our tents into our bedrolls that sat on top of our sleeping pads and we waited for sleep.

Of course, we all were fast asleep before the moon rose but as usual I had to get up to pee in the middle of the night, or I thought it was still night. When I rolled out of my tent and stood up I was amazed as to how bright the dark had become with the moon hanging high in the sky. It looked as bright as day. Wow. That was beautiful. I did my normal squat and crawled back into bed. I had to put my quilt over my eyes to make it dark enough to fall back asleep with the glow of the moon illuminating my tent.

Morning came, and we were breaking camp after our breakfast. The night hiker wondered back into our camp to say thank you for last night’s hospitality showing him a camp site. He was a soft-spoken man with an English accent. We started a conversation with him asking him details of his hike, his hiking history and eventually bid him farewell. As he walked farther from us and out of our sight we continued to discuss him and his story.

“David” had started on the Arizona Trail 5 weeks earlier at the Utah Stateline and needed to finish at the Mexican border within 10 days to catch his flight back home to Canada. He had in fact been hiking and back packing his whole life. He had started when he was about 10 in England, but he had lived in Canada for over 50 years. He was a young 70-year-old who last year had completed the Pacific Crest Trail (PCT) in 6 months. He had also trekked the Appalachian Trail. He said he preferred long thru hikes and wasn’t aware of which hike would be his next one. He had been outfitted in an old exterior framed canvas backpack which seemed perfectly sufficient for him. Yikes…. I don’t think they even sell that equipment type anymore. I inquired about what his family thought about his thru hike and time away from home and he said he had no family.  He explained that he found a lot of the thru hikers he had come to meet through his travels also were solo which seemed to allow for their choices of how they spend their time…. on the trails…in the middle of nowhere often alone perfectly ok. We found it all very interesting.

What struck me about meeting him out there was that he was as much of interest as the beauty or the diversity of the landscape we had hiked through. The depth of character and wealth of information he offered I found intriguing. I’m often motivated by ‘wonder’ and I feel at peace in Mother Nature looking at all she offers me to ‘wonder’ about. Yet after speaking to David I reflected on the ‘wonder’ of the souls we meet while out on the trails……and what makes ‘those’ people be the ones you cross paths with? I don’t know … but what I do know is that there seems to be a ‘liked mind-ness’ out on the trails and to be able to share ‘that’ with strangers seems like an additional benefit to hiking.

Looking forward to meeting more hikers on the trails….

-Kat