Welcome to All Great Walks !

A friend was telling me about FitDeck cards the other day so I ran out and bought a deck. I love them! They are the perfect solution if you are bored with your workout.

You can shuffle the FitDeck cards and do the first 10 exercises in the deck or you can go through the deck and put together a different set of cards for different days of the week. If you buy different decks you can mix and match exercises.

Every FitDeck card contains about 1 minute of exercise depending on your level. You still need to warm up before you exercise and stretch at the end of your workout.

Each FitDeck card has the name of the exercise, a graphic demonstrating how the exercise should be done, which part of your body is being exercised, ability level with suggested time or repetitions and step-by-step instructions.

FitDeck actually makes exercise simple ? now there is no excuse
With the bodyweight cards you do not need any equipment.  There are a number of different decks available some of which require equipment such as dumbbells, an exercise ball, etc.

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Want to lose weight for free? No supplements needed, no drugs required, take a walk. With the economy deteriorating fast we are all looking for things to do that are free. Unemployment is up, prices are up, about the only thing going down are our pensions and 401K?s.

Now is the time to make a decision. We can either watch CNBC all day as the analysts try to explain why we have to shoulder the burden of the bad decisions of Wall Street and pay the multi-million dollar salaries of the already rich CEO?s who have destroyed their companies or we can take this time to get in shape.

I have to confess that I have been obsessed with the economy. After spending the last couple of weeks focused on nothing else and slowly sinking into a very blue mood I have decided to take the time to get back on track with a healthy life style and try to lose a little weight in the process. After all the most expensive life style is the sedentary life style since it is the life style most likely to result in health problems. Since I have to buy my own health insurance it is worth it to me to try to avoid doctors and hospitals. I have very little faith that my health insurance company will cover anything without a fight.

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Walking the same route every day can get boring??really boring after the 100th time walking past the same houses on the same roads so you need to shake it up, inject something different into your walking routine, make it new!

Here are some ideas on how to shake up your walking routine:

• If you walk on your treadmill start walking outside. Walk inside everyday? Take a break and walk outside one day a week.
• Walk in a different direction. Even if you walk the same route sometimes if you turn left when you walk out your door instead of right it will feel different

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Another study is being published that touts the benefits of walking as a healthy way to lose weight. According to a study by Ramblers? Association of the UK, a brisk one-hour walk results in approximately 500 calories burned.

A specially commissioned study released by the Ramblers? Association (RA) finds that a fast 60-minute walk covering 4.4 miles (7km) burns off about 500 calories.Now that pace is no stroll through the park but it is not race walking either.

From walking website :Grough

The results of the study were released to coincide with Get Walking Day, led by the RA?s new president, TV presenter Floella Benjamin. Ms Benjamin, a walker and marathon runner, said: ?Walking is a great tonic; it keeps me fit in mind and body and really puts me in a positive mood. The more you do, the better you'll feel, even walking for half an hour five times a week makes a real difference.?

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As reported on the  Tech On website, Honda Motor Co Ltd has developed a prototype "walking assistance" device, which helps the elderly and other individuals that have difficulty walking. They will present the device at "Barrier Free 2008".

The device is designed to help people with weakened leg muscles that may be a result of aging or other reasons but are still capable of walking on their own. Although the device is a long way from going into production, it is good news for many people who may have problems walking.

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Good News! Weight Watchers has started a walking clinic. Information on the clinic first appeared in the January/February 2008 issue of the magazine and focuses on your first 8 week plan. The March/April 2008 magazine continues with a plan for the next 8 weeks.

The Weight Watchers Clinic is divided into three levels: beginner, intermediate and advanced making it helpful for all walkers. Each level of the Weight Watchers Walking Clinic has a focus: beginners focus on form, intermediate focuses on strength and advanced focuses on time management.

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New York City is a city of walkers so you do not have to look for opportunities to walk when you are there. When I visit the city I walk an average of 3 to 5 miles per day. I know this because I take my pedometer with me and wear it at least one day of my trip. I need to walk that much since many of my trips around New York involve stopping for a slice of pizza.

I was in New York City last weekend and it was too cold for a girl from the south to spend much time walking around. I thought about what I could do for exercise that was free. I used to live in New York City and commuted through Grand Central twice a day so I was familiar with the terminal. I read that Grand Central had recently been renovated and I was curious to see it. So, I put on my walking shoes and headed on over.

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In early January, Meredith Emerson and her dog went for a hike on Blood Mountain in Georgia. Blood Mountain is a very popular and beautiful hiking destination in the southeastern part of the US and we all have a right to hike it either alone or with our friends.

Unfortunately for Meredith and her family there was an evil man walking the same trails that day. By kidnapping and killing Meredith he not only took Meredith?s life, he also took away the sense of peace and comfort many women find in walking alone.

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I recently started downloading podcasts of Italian lessons to my iPod and it is working very well. I can listen to the podcasts while I am taking a walk or traveling. Of course, people look at me oddly since I am talking to myself while I walk. There are a bunch of free podcasts you can subscribe to at iTunes if you have an iPod.

Many sites other than iTunes also offer free and subscription based podcasts. I subscribe to the free ones and if I like them I either make a donation to that organization or if they have a higher level subscription rate that adds value I will buy that.

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A new study reports that taking a walk, or participating in any exercise, can reduce the risk of age-related macular degeneration (AMD) by up to 70%. AMD is a degenerative eye disease in which the light-sensitive cells in the back of the eye stop working. It is the leading cause of severe vision loss in people over age 60.

Researchers followed nearly 4,000 men and women in Beaver Dam, Wis., between the ages of 43 and 86 for 15 years. The participants gave information about their lifestyle and exercise habits and had eye examinations every five years.

The study shows that older adults who had an active lifestyle and exercised three or more times a week had a 70% lower risk of developing wet AMD.There are two types of AMD, wet and dry.

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Do you want to walk more? If so, then keep a step diary.

NBC nightly news reported that people who wear a pedometer walk 1 more mile on average, but only if the keep track of their steps. In fact, 20 studies have found that wearing a pedometer prods people to walk more.

In a report for the American Medical Association, Dr. Dena Bravata of Stanford University reports that increasing physical activity depended on setting a goal and keeping a diary of the number of steps walked each day. ?Every night, you write down how many steps you walked that day,? she said. ?By flipping back through your diary, you?re able to see patterns, for example, ?On the two days a week I took the stairs, I increased my steps.?

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Walking is great exercise, but as with all exercise after a while you stop seeing as much of an improvement as you did when you first started. You need to step up your aerobic activity in order to continue to see an improvement.

I can't jog for extended periods of time or my body starts to complain, especially my knees. What I can do is jog for short periods, and I do mean short. My goal is to increase my heart rate so that I am slightly out of breath, but not so out of breath that I can't carry on a conversation.

I either time my jog keeping it to 60 seconds, or I jog between two specific points, for example from one corner to the next. I am not a runner and never will be, but I do want to get the most out of my exercise and adding some running helps me do that.

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The Omron HJ-720ITC Pocket Pedometer has all the great features of the older models and has a new feature that allows you to upload your workouts to your computer.

Omron's most technologically advanced pedometer, model HJ-720ITC, now includes Omron Health Management Software to help you track days, weeks, months and years of exercise. Simply connect the pedometer with its USB connection to your PC to begin tracking your health today. The pedometer measures steps, aerobic steps (10 minutes or more of continuous movement), calories and distance.

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I have always wondered how many miles I walk in an average day while I am on vacation. This year I took my pedometer with me to Italy and found out that in an average day I walk about 5 miles. I felt pretty good about the distance walked, but of that 5 miles only about 30 minutes was walked fast enough to be considered aerobic.

In other words I was strolling around the narrow streets and through beautiful churches but I was not getting a cardio workout.

As soon as I realized I was doing more meandering and less aerobic walking I stepped up the pace, at least for part of the day. After all I was in Italy so there was no way I was going to rush around like I do when I am in New York City. On the other hand I was drinking a lot of wine and eating pasta twice a day so I needed to burn some calories if I wanted to fit in my clothes when I returned home.

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The Via dell' Amore hiking trail in Cinque Terre, Italy runs between Riomaggiore and Manarola. I use the term hiking trail loosely because it is actually a paved path and is very easy to walk. It would be easy to push a stroller or wheelchair on the path but I do not believe the path is wheelchair accessible. To get to the Via dell' Amore you have to walk up a series of steep stairs.

All of the trails in the Cinque Terre require a purchased ticket and the Via dell' Amore is no exception. You can purchase 1-day, 2-day, 3-day and 7-day Cinque Terre Cards. These cards allow you to hike all of the trails in the Cinque Terre.

There are benches where you can sit and admire the view or just watch all the people wandering by. There is a small restaurant on the Via dell' Amore where you can get something to eat and drink. Picnic tables with a spectacular view are located above the restaurant. You do have to walk up a number of steps to get to the picnic area.

Although the Via dell' Amore is an easy walk, it may not be for you if you have a fear of heights. There is a railing all along the trail, but there is a long steep drop off from the railing to the Sea.

Not all of the trails in the Cinque Terre are easy so don't be fooled. Just because you find the Via dell' Amore to be a leisurely stroll does not mean you won't find some of the other trails challenging.

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As some of the passes in Section B were still covered in ice and snow, I decided to hike Section A again this year. This time I hiked northbound, so I could spend some time getting to know a few of this year's thru-hikers.

I drove down to Lake Morena, after picking up Freebie, Tomato, and Raw in Portland. After a bit of car trouble on the I-5, we arrived late in the evening on the 23rd and cowboy camped under a tree to avoid the worst of the damp. The next morning, we got a ride down to the border near Campo with Greg "Strider" Hummel, who hiked the PCT in 1978. He told us some entertaining stories about how the trail had changed in the last 2 decades, then sent us on our way after a quick photo shoot at the monument.

Glad to be on the trail after such a long drive, I was fully enjoying every mile of the trail. Rolling, dusty hills with dry scrub and abandoned paraphernalia from the illegal immigrants provide the backdrop while the trail twists around and crosses the local dirt roads of Campo. After a few hours, the trail descends into Hauser Canyon, and at the bottom is a nice shady spot for lunch. Here we met I-Spy, Bootie (still Sarah at this point), and Pockets. I-Spy explained how he had just recently obtained his trail name, after using his monocular to track some illegals.

The hike up the north side of Hauser Canyon is not too steep, but is fairly long and I was fairly low on energy by the end. A few high energy snacks and the last of my water got me through the last stretch before camp, to complete a fun and picturesque 20 miles.

Back at the kick-off party (ADZPCTKO) I settled into a beer or two, and spent the evening chatting with old friends from last year (The Onion, Nitro, Heinz, Duckie, Nano, to name a few) and meeting too many new friends to name. Some people had already been hiking for a week, so we got updates on blisters, water, snow, and the usual trail gossip. Saturday was spent relaxing, eating, and checking out the vendors. Later that evening we got to see the latest installation from Squatch's quadrology, "Walked", as well as the 5-years-in-the-making, yet-to-be-completed first half of "Tell it on the Mountain."

Sunday morning we awoke to frost on the tent (or sleeping bag, in Tomato's case), then packed up ready for the trail. Duckie kindly offered to drive some of our gear to Mt. Laguna, so I gave him my extra food and only had to carry about 11 pounds for the 23 mile section. I opted to keep all of my gear with me in case of any trouble making it there, so technically it wasn't a true "slack-pack" but it certainly was nice. The weather was once again just right for hiking, clearskies but not too hot, and the hiking was brilliant. A few miles before the Mt. Laguna store, we realized it was going to be very tight to make it there before it closed at 5:00. Tomato was having one of his usual ice cream cravings, so he picked up the pace and left us behind. I continued along steadily, and at 4:51 I reached the road junction where it was a half mile walk to the store. I didn't really want anything, but figured an ice cream would be nice, so I switched into a fast walk. A hiker without a pack jogged by me and threw a taunt my way, so for some reason I went into a full sprint and raced him to the store. He beat me, but I still got there with one minute to spare. I had my ice cream while I caught my breath, and spent the next hour loitering on the Mt. Laguna steps as so many hikers have done before me.

As a treat to our thru-hiking friends, Duckie and I rented a cabin to share with Tomato and Freebie. The evening was nice, but we couldn't quite relax as we didn't know where Raw was. Raw had opted to do a complete slack-pack, so Duckie had all of his gear. It was slowly getting darker, colder, and windier. By 7:00 we took a drive around the area to try to find a sign of him, but had no luck. We left messages with campers nearby, and a note on the store message board, but at this point we were actually getting quite worried. Luckily, around 8:00, a truck showed up at our cabin and dropped a very exhausted Raw off. It turns out he had arrived in the area an hour before, but we hadn't been clear on where we were meeting. He eventually got the message from the campers that we were in a cabin, and found us. Now able to relax, we had some pints and helped Raw lighten up his pack a bit.

On Monday we hiked another clear, comfortable temperature day to just North of the Sunrise Trail Head. It was incredibly windy at this point, and finding a sheltered camp site was proving difficult. After getting water at the Sunrise Trail Head, we hiked a few miles further and then found a somewhat-sheltered gully. The wind battered the tent around all night, and I had trouble sleeping until I finally realized I had earplugs with me. This granted me a few hours of uninterrupted sleep, and I woke up refreshed and ready for more miles.

On Tuesday morning the wind had calmed down a little bit, but it was still a bit cool. Tomato, who didn't have the comfort of a tent, made a quick getaway. Freebie and I followed shortly after, and we all met up for lunch. Later on in the day we ran into Buddy Jesus at the Pioneer Mail campground, and he advised us to drink water. His actual words were, "If I can give you one piece of advise on the PCT, it's DRINK WATER." With this morsel to chew on, hilarity ensued for many more miles. We arrived at our destination for the day, Scissors Crossing, in mid afternoon. Not ready to settle down yet, Tomato and I caught a ride into Julian where we enjoyed milkshakes and hung out in the library to catch up on email. The proprieter of the local outfitter gave us a ride back to the trail at 5:30, where we met up with Freebie, I-Spy, Bootie, and pockets. Another windy tent set-up, then pass-the-pigs until we couldn't see any more.

Wednesday was going to be my longest day at 24 miles. It was also the crossing of the San Felipe hills, which, although not steep, is a long and dry stretch. The morning was cool, and we got an early start, so we made the Third Gate water cache for an early lunch siesta. A number of other hikers were here, including Buddy Jesus dropping down some more useful knowledge. We stayed for all we could take, then hiked the rest of the way to Barrel Springs where we were soothed to sleep by the resident frogs.

The last day of my hike was a short 10 miles to Warner Springs. The scenery is drastically different in this brief section, featuring oak forests, rolling meadows (replete with cows), and, arguably the most photographed spot on the trail, Eagle Rock. Tomato and I were both very low on food, so the draw of breakfast at the Warner Springs Country Club was very strong. Freebie proved to be a misnomer as he shared the last of his energy bars with us as we caught some extra photos at Eagle Rock, then we moseyed northwards.

Warner Springs Ranch deserves its own paragraph. A clean, well provisioned resort, they drop all pretense of standards and actually welcome hikers to soil their establishment. Deep discounts and friendly staff get you in the door, and 105 degree hot springs keep you there. We made full use of the amenities, spending countless hours floating around in the hot and slightly-less-hot pools. Although the hiking was incredible, Warner Springs was the icing on the cake for this trip.

Thursday night our gang crammed into my car and we went up to a Mexican Restaurant in the metropolis that is Sunrise Summit. Good food, good drink, and a well aged Christmas Tree mixed with new and old friends made for a fun evening. Another dip in the springs that night, and I started to feel the sadness as I knew all my friends would be resuming their hike northbound in the morning, and all I had to look forward to was a 1000 mile drive. Friday morning we took our time getting up, and had a leisurely breakfast at the golf club. I drove a few folks the 8 miles to the nearest grocery store for a resupply (the Warner Springs gas station isn't bad in a pinch) and then said my goodbyes. I was very jealous, and sad to part with everyone, but was also missing home.

The drive home was pretty uneventful. I drove to just south of Redding on the Friday evening, then got up early and drove the next 800 miles to make it to the ferry by 7:00pm. I just caught the 7, and was home by a little after 9:00 to an empty house. My fiancee went out for the evening as she wasn't expecting me to be home until after 11, whoops!

(Note: I had originally started to blog this hike from my Blackberry on the trail, but really didn't enjoy the experience. I've deleted those posts as they were rather incoherent.)
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I'm currently heading south on the I5, Tomato is driving, and a couple of other thru-hikers are in the back seat. I'm going to try to make some short, daily updates from my blackberry for the next two weeks. Currently the plan is to hike either section a or b of the PCT, but I'll decide at the kickoff.

Today's summary: ferry crossing to port angeles was quite rough, and got in a bit late. I tried to meer up with a friend in Olympia for coffee, but it didn't work out. Saw a truck on fire being chased by a firetruck. Picked up Kevin in Vancouver, wa, then Tomato and lucas in Portland after a brief bit of mandatory getting lost. Lucas had some last minute packing to do, then we hit the road around 7.
Sent on the TELUS Mobility network with BlackBerry

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It started innocently enough. A group of us were sitting around a picnic table at the ADZPCTKO in Lake Morena, sharing hiking stories. I started describing my 2006 hike on the West Coast Trail, and the scenery and ruggedness got the attention of a few. Fortified by beer, 3 or 4 of my new friends expressed interest in a late summer WCT trek.

4 months later, there I was making a trip to the ferry to pick up Brian (Tomato) and Leila (Swifty). My fiancee, Rebecca, kindly offered to drive us all to the Bamfield trail head on Monday, Sept 1. We had a campsite reserved at the beautiful Pachena Bay Campground right by the trail head. After a dinner of campfire-roasted hot dogs and a quiet night by the beach, we said goodbye to Rebecca and Shadow and proceeded to the Parks Canada office for our orientation.

All hikers on the WCT are required to take the 1.5 hour orientation, which is offered 4 times daily. We diligently watched the PowerPoint presentation, grabbed our permits, and hit the trail at 10:45. When starting at the North end of the trail, the terrain is quite easy and the miles go by quickly. Our first stop on the way to Tsocowis (km17) was at the Pachena Lighthouse. The Lighthouse grounds are open for exploration, and panoramic views give a preview of the scenery to come. The guest book entries at the Lighthouse provided much hilarity, and started some running gags that lasted the duration of our trip. You really had to be there to appreciate them.

After a bit more inland hiking, we reach Michigan Creek and the beginning of beach walking. A sealion haulout rock provides ample entertainment for a lunch stop, and we're blown away by the size of these massive creatures. Swifty presented us with a list of wildlife she expects to see on the trail, and the first one is crossed off. Moving on, we explore the shipwrecks of the Michigan and Uzbekistan, as well as some nice rock shelves and tidal pools. The low tide enabled shelf-walking, often referred to as a hiker superhighway. Because we were making such good time, we walked right by our destination and didn't realize our mistake until we reached the impassible Valencia Bluffs. After my cohorts teased their "experienced" route planner, we realized the fortune of our mistake and explored some beautiful waterfalls and rock formations. A short backtrack took us back to Tsocowis and a soft, sandy campsite. The evening presented a stunning sunset and plenty of wood for a fire.

The next morning began with some forest walking, which on the WCT inevitably means mud. Lots of mud. Fortunately, there had been no rain for a couple of days, so the mud wasn't as bad as it can be. The three of us had very light packs, trail runners, and hiking poles, so we were able to hop over and navigate our way through the mud with little effort. Heavily-laden hikers coming the other way took a look at our relatively clean feet and assured us that the mud got much worse. We were offered advice such as "You haven't seen anything yet" and "Hope you brought your gators.. or a life jacket!". While well-meaning, their comments became more fodder for our trail banter, and the theme of inflatable flotation-device gators began.

Tomato and Swifty have extensive hiking resumes, both having done successful Pacific Crest Trail thru-hikes, among many other accomplishments. I had warned them that it was a different breed of hiker on the WCT, but I don't think I could have prepared them for the absurdity we witnessed. 80 lb. packs were commonplace, and we even saw several people with a pack on their front as well as the back. Although we all started heavy in our earlier hiking days, it was unbelievable that people would attempt a trail as rugged as the WCT without any research at all. "At least they're out there" we agreed, and kept our observations to ourselves.

I digress - back to the trail. At Trestle Creek we're rewarded with more beach walking, taking us to our first cable car crossing at Klanawa River. A group of fellows heading South demonstrated how to help each other across, and waited around to give us a hand. Having people on the cable car landing to pull the car across makes it much easier than pulling yourself when you're in the car. The pulleys were also in much better shape than my 2006 trip, so the crossing was fast and fun. A few more inland miles, along with some impressive ladders, took us to Tsusiat Falls for lunch. The tides and storms change this beach annually, and what in 2006 was a large freshwater pool at the base of the falls was now a tidal bay with steep banks. Swifty and I braved the cold water for a quick shower under the falls, while Tomato settled for the mist bath available nearby. The waterfall is astounding to watch, but the strutting alpha-males offered scenery we didn't come to see, so we packed up and headed back up the ladders to the trail.


Cribs Creek is a large, picturesque beach and a popular camping spot. There's probably 40 people already camping there when we arrive, so we cross to the south side of the river which is currently unoccupied. After finding a small spot between the logs in which to cram our three tarptents, we count another 20-30 hikers come from both directions. Every available spot near us is occupied, but once the sun goes down a bit it doesn't feel so crowded. For some reason nobody decides to camp on the gently sloping beach at the far North end, where I camped in '06. Wood is scarce, but we scrounge up enough for a comfortable fire and enjoy an evening of stargazing and conversation. I suggested it would have been nice to have grabbed a few beers from the Nitnat ferry dock, but, alas, hindsight is 20/20.

Day three brings us an overcast morning, but a feature-filled day of hiking is ahead of us. After a beautiful beach walk to Carmanah Point, we head up the steps to explore Carmanah Lighthouse. A few photos and sights keep our interest, but the thought of breakfast at Chez Moniques keeps the visit brief. Soon we're heading down the ladder to the makeshift "restaurant" and its charming hostess, Monique. We all opt for the breakfast plate of eggs, potatoes, bacon (for some) and toast. Fresh cowboy coffee is served while we occupy a table with the best view for miles around. While we're waiting for our breakfasts, (actually second breakfasts, Tomato pointed out) Swifty notices an uninvited guest behind the restaurant. A black bear, muching on the salad bar, has decided to join us. I let one of the cooks know, and he chases it away. Another wildlife sighting is crossed off the rather demanding list given to me by Swifty.

After breakfast, a fantastic beach walk lies ahead. Our second cable car crossing, over Carmanah Creek, goes smoothly and leads us to Bonilla Point. Here we're treated to a large pod of Grey Whales surfacing and spouting not far from shore. We gawk for a while, then eventually have to keep moving. One more off the list. The next obstacle is Walbran Creek, which we're told isn't in flood so is crossable. When we arrive, it looks a bit higher than we feel like crossing so we take a side trail up to the cable car. From here, the trail moves inland to avoid the Adrenaline Creek surge channel, site of numerous injuries and evacuations in previous years. A mix of mud and slippery boardwalks is our price for the previous fun on the beach. When we get to Cullite Creek, we decide to check out the camping area. A short side trail heads down to Cullite Cove, with a few small tent spots crammed into the trees. There was nowhere we could set up three tarptents, and after discussing the option of rigging up a tarp and sleeping out, we opted to get back on the trail and stick to the original plan of Camper Creek.



And we were so glad we did. Camper Creek, while fairly busy, offered a less crowded option of camping on the peninsula reached by a quick river crossing. Tides can be an issue here, so we chose a high spot carefully and proceeded to set up. I had been having trouble getting a good pitch on my new Contrail, so Tomato helped me achieve my first perfect pitch. A small breeze helped us air out our damp gear, and we settled in for another fun night around the campfire. Wood was once again scarce, but Tomato's fire building skills outshone even his tent setup skills. Swifty shared some marshmallows procured at Chez Monique's, and I used the time to quiz my hiking friends about long distance hiking. I learned a lot from them this trip, and the reality of a PCT thru-hike in 2010 started to sink in.

We arose early on our fourth day, eager to explore Owen Point at low tide. A long beach shelf, followed by tidal caves, boulders, and even bigger boulders were the highlights of this day. I think anyone hiking the WCT owes it to themselves to consider this optional, difficult route as part of their itinerary. It is definitely the most rugged and dangerous part of the trail, but offers West Coast scenery at its finest. Much to Swifty's delight we saw a sea otter and a seal, and the list was quite complete. Tomato, an accomplished rock climber, bounced across the boulders and disappeared from sight. Swifty had a bit more trouble with the large boulders, but admirably kept a strong pace and we arrived at Thrasher Cove at lunch time. Our original itinerary had us spending the night at Thrasher, but the campsite is purely functional so we chose to keep going to the end.

Heading inland at Thrasher, the only option, reveals 5km of ladders and hill climbs. A straight line on the map, it's actually a considerable amount of switchbacks and altitude gains. The hiking is fairly easy though, and we get to the ferry with plenty of time. Some overloaded hikers we passed were going to have to rush for the last crossing at 4:30, as the camping options at the ferry beach are very limited. Once over Gordon River we take a short bus ride into Port Renfrew for a hot meal and a cold beer, and I call a surprised Rebecca requesting an early ride home. She's unable to make it, but luckily my mum steps up to the plate and zips out from Sooke to drive us home.

I'm really glad my new friends were able to join me on this trail, and hope they both take back the fondest of memories (and forget the bad ones). We've already begun discussing where we can hike next year, and I know we'll follow through and get together again.
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With next week's West Coast Trail hike looming, I find myself thinking back to soggy shoulder-season hikes I've done in the past. September is a bit of a gamble in this part of the world - it could be warm and sunny, or it could rain heavily the entire time. Lately, the nights have been quite chilly, and in the last week we've had a mix of sun and very heavy rain.

With this in mind, I thought I'd share some things I do differently, or at least more carefully, when I know the weather is going to be rough.

1. Take a couple of spare pack liners (I like the Glad Forceflex garbage bags) as these inevitably get torn. They're good for sitting on, putting under your mattress, a makeshift parka or tarp, collecting rainwater, all sorts of things.
2. Lots of nourishing, warm, easy to prepare food. When you're cold and wet, nothing warms you up more than a hot meal.
3. Label a set of clothes as "must stay dry". I usually make this my sleepwear (longjohns and a tshirt). They stay in a plastic bag until I'm in the tent and have as much mud off me as possible. Even if a bear eats your hiking clothes, wear the abovementioned garbage bag for hiking, and keep these clothes for when you're in your tent.
4. Take care of your feet. You'll never be able to keep them dry on a trail like the West Coast Trail, but when you get to camp, take off your wet shoes and socks and dry off your feet. Even if you're going to be out in the rain, wear your sandals and let them air out. When you get into your tent, towel them off and change/remove any blister treatment.
5. Wear a hat. I find a hood limits your field of vision and your hearing, both of which are important on the trail. A hat with a brim will keep water out of your eyes and prevent it from running down your neck.
6. A small silnylon tarp is a luxury well worth the weight. Those who know me to weigh out the peanuts in my trailmix might be surprised, but having dinner under a tarp with your hiking friends makes the rain much more bearable. If you can get a fire going just outside the tarp you can almost forget the previous 10 hours of mudslogging.
7. If you know you'll be spending long hours in the tent, some simple entertainment is nice. A book or mp3 player if you're by yourself, or cards, dice, and travel games are always good in a group.
8. Only take what can get wet. Maybe skip the SLR this time and take a cheap or waterproof camera. No amount of bagging will keep away rainforest humidity, and if you don't take it out to use, what was the point of bringing it?

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Although I got a good amount of hiking in early this year, I've spent a lot of this nice weather working in my back yard on a new deck, patio, and pergola. But don't worry kids, I'll be on the West Coast Trail in less than a month!

Speaking of the WCT, for any of you thinking of tackling it this year, I thought I'd forward this note along:

I have a two-person permit for the West Coast Trail for park entry from Port Renfrew on Saturday August 23rd, 2008. Unfortunately I have broken my ankle and will not be able to make the trip. I am also no longer able to obtain a refund as I am within the 21 day cancellation window. I thought that you might be connected to a network of folks who may be interested in using my reservation as I know they are difficult to come by. My cost was $300 US, but I would consider any reasonable offer. Thank you for your time.

Nick Juhle

734.717.7294

I don't know this person and am not involved in the sale at all. I just know what it's like to be stuck with a reservation you can't use.
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I got back yesterday evening from my two-day hike of the Juan de Fuca Marine Trail. I managed to hike the entire length in the short amount of time I had, and hiking solo was an interesting adventure.

I started out at the China Beach trailhead at 7:30 am on Saturday. The weather was cloudy but warm and dry, and the trail was in reasonably good shape. Signs warned of the trail closure due to the bridge out at Ivanhoe Creek, but I knew froma previous visit in March that there was a bypass trail. I actually didn't even need the bypass trail, as the water levels were low enough that a log over the creekbed proved enough. By 9:30 I was at Bear Beach where I stopped for second breakfast. I didn't see anybody at Mystic Beach, and only 2 small groups at Bear. One couple at Bear were turning around and heading home due to their 70lb packs. Ouch!

Not the most technically difficult, but definitely the most arduous section of the trail is between Bear Beach and Chin Beach. Roughly 10km of ups and downs take a toll on your legs, and I was feeling pretty worn out by the time I got to Chin. I stopped and had some lunch, but as it was only 1:30 I decided to press on to Sombrio Beach at km 27. I passed a few hikers from Chin on their way to Sombrio, but otherwise the trail was deserted. Being by myself in bear country, I was a little bit nervous, and did a lot of whistling and peering around corners. My hiking poles did double duty as noisemakers, clacking against rocks, tree trunks, and each other.

When I got to Sombrio I was still in pretty good shape, but my legs were ready to give out. I staggared a few more yards down the beach and plopped on the first level spot I came to. Shortly thereafter, one of the fellows from the site next to me came over to say hi, and invite me back to their site. After I relaxed for a while, I joined Stewart and his friends for an evening of wine, fresh mussels, and conversation. Stewart gave me his number so we could meet up to brew some beer, but I appear to have lost his card. If anyone sees it, let me know! The hospitality of this group was amazing, and I went to sleep well past hiker midnight (10:30) and zonked out immediately.

Sunday morning I woke up feeling pretty good, and not too stiff from my previous day's exertion. I lay in bed for a while, as I "only" had 20km of comparatively easy terrain to make today. As long as I was at Botanical Beach by 5:00, when Rebecca would meet me, I'd be fine. I packed up said goodbye to my new friends, and was on the trail around 9:00. Sombrio River was quite low, so I opted to wade through it rather than trek up to the suspension bridge. The sun was shining, so I wasn't too worried about wet feet. After a bit more beach walking, my spidey-sense was tingling. In a field of grey boulders, I saw one furry black boulder that looked out of place. Sure enough, a small bear was eating something, probably a dead seal. Luckily, the tide was out, so I was able to give him a wide berth. I had a chat with him on the way past, and we came to an understanding. I wouldn't eat his dead seal, and he wouldn't eat me. At one point I looked up and there was a bald eagle, a sea otter, and the bear all within my line of sight. I tried to take a picture of all three, but couldn't get the angle right. Rather than dwell on this, I figured it would be prudent to move past the bear and get on with my day.

The rest of the day proved to be quite uneventful. I kept up a good pace, with just a brief stop at Pyzant Creek for water. At around 2:30 I was nearing Botanical Beach, so I stopped at one of my favorite resting areas at Tom Baird Creek. I made myself a big lunch, and stretched out in the sun with my book for a couple of hours. At 4:30, I packed up and headed to Botanical to meet Rebecca and Shadow. I could tell they both wanted to go down to the beach, so I added another couple of miles to my trek and walked down to Botany Bay with them. After that, we went for dinner in Port Renfrew, then made our way home.

I'm glad I was able to meet my two goals: hiking alone, and completing the trail in two days. As for the former, hiking solo has its benefits, I got to get lost in my own thoughts, and not worry about anyone else's pace or fitness level. I did, however, find I was quite jumpy and nervous about bears, which I'm normally not around other people. As for the timeline, I don't know if I'd want to hike that distance regularly, but it was good to know my body is capeable of it, and I'm proud of my accomplishment. I still enjoyed all the scenery and solitude of the wilderness, but spent it hiking rather than sitting at a campsite. What's next.. maybe the West Coast Trail in three days? We'll see :)
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Tomorrow I'm planning to hike some/most/all of the Juan de Fuca Marine Trail again. A couple of things make this different than my usual journeys on this trail: I'm trying to do as much of the trail as I can in two days, and I'm going by myself.

To hike the JDF in 2 days is a bit ambitious, and I'm not going to push to the point of carelessness, and will just hike as far and fast as I'm comfortable doing. I know the trail can be run in 8-10 hours, but that's not for me. The trail is 47km, and while normally this isn't an unreasonable distance to cover in two days (I've done 30km days on the Pacific Crest Trail and at Mt Assiniboine), the terrain is very hard on the body, and my knees have been giving me a bit of trouble lately.

So, I'm leaving my itinerary open, and will take it as it comes. Fortunately, there's not much rain the forecast, so that will help. Nothing slows you down more than mud and slippery boardwalks. I also have my base pack weight down to under 9 pounds, which is half the weight I previously tackled this trail with. Couple that with only 2 days' food instead of 3, a decent amount of training, and my stubborness, and I should be able to cover a lot of ground.

I've been wanting to try a solo hike for some time now. My future plans may involve a thru-hike of the Pacific Crest Trail in 2010, so I want to make sure I'm comfortable with the solitude now. The JDF is a well travelled trail, an hour rarely goes by where you don't see another hiker. I always bring a book on a hike, but this time I'm also going to bring an MP3 player. I don't like to load up on gadgets, but I did really enjoy music now and then on my last hike. And yes, the mp3 player is included in my 9 pound base weight :)

Check back for photos and trip report next week!
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For a few years, the hiking community has been teased with the release of Tell It On The Mountain, a documentary/reality video about the Pacific Crest Trail.

The latest trailer is here, and for those familiar with the PCT it will definitely peak your interest!

Trailer - Tell it on the Mountain from TellitontheMountain on Vimeo.
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One of the characters I met at ADZPCTKO is Garret Christensen, aka The Onion. When I hung out with him at the kick-off, he seemed quite normal (as normal as any of the other long-distance hikers, anyway...) and it wasn't until I got home until I realized just what this gentleman did in his free time.

Described by his sister as funny, and by himself as the "smartest person in the world," Garret is a mild-mannered (but not too humble) superhero disguised as a backpacker. When not hiking or studying economics, he runs. And boy does he run. 80 mile jaunts up Mt. Diablo, 24 hour ultra-marathons, you name it.

"Adventures in Onionism", The Onion's regularly-updated (more than this one) blog is a fun read, peppered with book reviews, political commentary, hiking potpourri, run reports, and random witticisms. I suggest adding it to your RSS feed!

Oh yeah, Garett was also the first person to Yo-Yo the Continental Divide Trail. Roughly 6,000 miles in one season. He mentioned that this 6 month hike was "good conditioning for ultra-marathons." Your mileage may vary.
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Following my Pacific Crest Trail section hike last week, I had the good fortune to attend the Annual Day Zero Pacific Crest Trail Kick Off (ADZPCTKO, 'the kickoff', or just ADZ).

I didn't really have an idea what to expect. Sure, I'd read about the kickoff in trail journals, and Paul (Potential 178) told me how much fun he had at the '07 gathering, but it was still something of an enigma. In thru-hiking circles the kickoff is both praised and opposed to both ends of the spectrum. Proponents laud the camaraderie, education, and nostalgic benefits, while detractors complain of the 'herd' (too many hikers starting at once) and lack of solitude. In the end, the 'hike your own hike' mantra seems to prevail.

So, it's the Thursday before the kickoff weekend as Paul and I hike South into Lake Morena. Already there's so many tents scattered about it looked like an REI truck exploded. Of course, on closer inspection, most of the lightweight shelters wouldn't be found at REI, being a breed currently known only to thru-hikers and well educated backpackers. Silnylon, Tyvek, and even some Cuben Fibre tents prevailed.

We found the registration tent and received our name tags and camp site assignments. After setting up, we went up to the disappointingly provisioned 'Malt Shop' to get a snack. Fortunately, a local entrepreneur had set up his chuck wagon, 'Ray's Bitchen Kitchen', to augment the food supply. Ray had never met a vegetarian before, so I was happy to enlighten him on the ins and outs. I had a 'bitchen' plate of beans and corn with a warm tortilla and "seriously, no meat at all?".

Once we had settled in, I followed Paul around to meet some of his friends from previous hikes. I quickly took a liking to Squatch and Jester, as they shared my immature joy in bathroom humour. Squatch is a famous character on the PCT, being the producer of numerous movies about trail life. He also has an unfeasibly large fanny-pack which provided for hours of entertainment. Near our campsite we met up with a group we had run into back at Warner Springs, where we recycled some trail jokes and stories. Nitro, Tomato, The Onion, Heinz, Swifty, Ducky, Nano, Bearcant and I formed an entourage for the remainder of the weekend, staying up late by the fire and disturbing as many people as possible. This nucleus attracted many visitors, and we were regaled by stories of both the trail and real life.

I should make a side note about trail names here. Hikers come from all walks of life (pun intended) but mostly none of us were ever those cool frat guys with names like "Pinto" and "Flounder". In response, the concept of trail names was invented. The best trail names are given on the trail, by other hikers, usually inspired by an event or character trait. Some trail names stick for life, while others are only for that year's hike. Paul's trail name, 'Potential 178', is one of those names that comes with a fantastic story. Let me explain. No, there's not enough time. Let me summarize. Paul was given a hard time by US Customs last year, where it was deemed he may be a burden on the US economy, or a 'potential 178' in border-guard lingo.

Anyway, back to the kickoff. Besides sitting around in the shade drinking beer, there were other events and happenings. We saw slideshows from previous year's thru-hikers, a screening of one of Squatch's movies, gear contests, auctions, and informative seminars on trail conditions. The highlight of all these events had to be the ones involving trail legend Eric Ryback. Eric is famous in the hiking world for being the first to thru-hike the PCT, among other achievements. He has been detached from the hiking community (in fact, he didn't know there was such a thing), and it was only after some family members of his who hiked the trail last year that he got in touch with the ADZ planners.

The first presentation involving Ryback was a panel of 'old timers' giving their views on the trail from the 70's compared to now. A few of these were trail-hardened octogenarians who enjoyed berating us youngsters and our cel phones and MP3 players. The panel started to slip into a "you damn kids these days" speech, but then it was Eric's turn to talk. He was so positive, and excited about the trail community, that the whole auditorium gained a buzz of electricity. His now-famous comment was "I'm tempted to go and call my wife and tell her I won't be home for 5 months" (or words to that effect). Eric was astounded to discover the sense of community and fellowship among the hikers. He didn't lecture us on how hard he had it, instead he shared his excitement in the new gear and technology available. Not to dismiss the other panel members, some did have interesting comments and it was fascinating to hear about their adventures, but I couldn't help wanting to hear more from Eric Ryback.

Fortunately, there was more. Saturday evening presented us with a slide show and talk from Eric, featuring slides (yes, actual 35mm film positives, no Powerpoint!) from his 1970 hike. Equipped with jeans, a wood framed pack, and no sunglasses, Eric started in a snow-covered Washington and hiked south to the Mexican border. The crowd was very receptive, and nobody soured the mood with questions about the controversy involving his thru-hike (witnesses claim he hitchhiked around some of the areas. We all chose to not care. Hike your own hike.) The day also gave me the opportunity to explore the specialty gear makers' displays, and meet the people behind the gear. I chatted with Henry Shires (Tarptent) and got a preview of his new tent design. I'm ready to order when you are, Henry!

On Sunday, Swifty hiked down to the border (I really wanted to go, but my knee was acting up and I didn't want to do any more damage). Instead, the entourage piled into two cars to drive down to the border and meet her. We stopped for a gallon or two of ice cream before hitting the dusty road to the border fence. The border was an odd mixture of barbed wire, sheet metal, and sponsored placards from insecure Americans. I'm sure the scene of a bunch of dirty hikers posing for photos made the minutemen nervous, but they didn't interfere.

Other memorable times involved cooking burritos for 500. You've never cooked until you've cooked refried beans on a barbecue. The volunteer spirit was in full-force in the kitchen area, and there was never a shortage of volunteers. We also performed interventions, helping overpacked hikers lower their pack weights. The remainder of the time was usually spent hanging out with other hikers, while my evenings were spent with the entourage around the campfire. One evening was spent at 'the cabins' which is an area noisy hikers are encouraged to go to, to avoid disrupting people at the campground who need an early start the next morning. The party at the cabins was a riot, and, after a bit of night hiking, I got to bed at around 4:00am. Not typical hiker bedtime!

On Monday morning the air around the campground was quiet and solemn. The thru-hikers left for the next leg of their trip, and the rest of us packed up for home. It was sad to say goodbye to my new friends, and we promised to keep in touch. Hopefully, a group of them are going to visit me in Victoria late summer and hike the West Coast Trail. I'm already counting down the days!

For more photos check out Mad Monte's and Splash's photo pages.
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For my first backpacking adventure of 2008, I joined my friend Paul (Potential 178) on a section hike of the Pacific Crest Trail (PCT). For those not familiar with the PCT, it runs through the Western states, from Campo on the Mexican border to Manning Park in Canada. More information can be found on the Pacific Crest Trail Association web site.

Paul and I both were able to lower our base pack weights to well under 10 pounds, and were very excited about testing out our new found buoyancy. On April 17 I took a ferry to Vancouver, enjoyed dinner with a friend, then made my way to Paul's apartment. After a bit of last minute gear organizing and food packing, we had a short sleep before heading to the airport the next morning.

Not wanting to risk misdirected baggage (you wouldn't believe how often this happens to me) we opted to pay extra for a direct flight to San Diego. We arrived midday and proceeded to the tin-man statue to wait for two other hikers, and a ride from Pea "Girlscout" Hicks (more on trail names in a future post). After stopping for tacos, Girlscout took us back to his place where he generously has made space and amenities available to hikers. The plan was for Girlscout to drive some people to Campo in the morning, then come back and take Paul and I to Warner Springs in the afternoon. Unfortunately, we had a severe case of trail fever and couldn't wait, so we called up a cab. A very expensive cab. The driver and his co-pilot had no idea where they were going, and ended up going 20 miles out of the way. By this time it was nearly midnight, we were hungry and grumpy, and didn't argue the price. Much to Paul's dismay, I even gave them a small tip.

The next hiccup was on checking in to Warner Springs Ranch. The lady at the counter insisted that as it was after midnight on a Thursday, she had to charge us weekend rates. This obviously made no sense, but we didn't have much choice so she left a note to the manager to discuss it with us in the morning. Sure enough, as we're walking across the road to find breakfast, Maureen, the manager, comes running out to apologize for the error. Our spirits are lifted, and we enjoy a great breakfast at the golf course club house. Overall, I'm very impressed with Warner Springs, all of the staff went out of their way to make sure we enjoyed our stay, even the night-shift security guard was chatty and curious about our hike. Next time I definitely want to stay longer to enjoy all the serves the ranch has to offer.

Okay, so we're finally on the trail! Our destination for the day was a short 9 miles to Barrel Springs. Maureen had described a horse trail we could use to get to the PCT and avoid some road walking, which was a nice start to the day. Once on the PCT we followed Cañada Verde Creek, gracefully lined with Oak trees, until emerging into chapparel covered hills and ranges. One of the famous landmarks on the PCT is Eagle Rock, an appropriately named mass of rocks that no hiker wielding a camera will ever bypass. Paul commented that it didn't look remarkably like an Eagle, but then we proceeded to the correct side and were properly impressed. We stopped here for a snack and plenty of photos. The land here is quite dry, but there are some seasonal creeks. We stop off at San Ysidro Creek to dip our feet, then hike the last few miles to Barrel Springs.

Setting up camp at Barrel Springs, we meet a few thru-hikers, including the infamous Warner Springs Monty. Monty is a character who helps maintain the water pipe at Barrel, among many other duties. He also is very involved in the annual kickoff party, ADZPCTKO (report to follow), and took the opportunity to drum up our interest in helping to prepare food at the kickoff. Our night at Barrel was otherwise uneventful, and we were serenaded to sleep by a chorus of frogs, crickets, and owls. And crazy drunk redneck women screaming at their cars at 3:00am. In the morning, I briefly chatted with a couple of turkey hunters heading up into the woods to catch something to put in their sandwiches.

From Barrel Springs we proceeded up into the hills, past Billy Goat's Cave, (Billy Goat is a well-known hiker who, rumour has it, was born in this cave. Or maybe he just took shelter here on a particularly hot day. Trail gossip is great.) The trail in this area wasn't overly spectacular, but still nice to be out and about. Small flowers attracted butterflies, and small prickly vegetation attracted my buttocks. Water promises to be scarce, so we tanked up with 3 litres of Barrel's finest. Midday we arrived at the Third Gate Water Cache, an oasis of bottled water for thirsty hikers. As the day wasn't too hot, and we still had a bit of water from Barrel, we just took a splash each. The cache is resupplied by trail angels (and hikers with spare time) via a 1 mile spur trail down to the road. We contemplated camping here and playing Gungadin, but it was still early in the day so instead opted for more miles. The databook promised a "sandy wash" ahead, so we saddled up and hit the trail again. The winds started to pick up, and by the time we got to the sandy wash, it was evident we'd need to find a sheltered spot to set up camp. The wash had a lot of flat ground to choose from, so we spent half an hour walking around, eventually settling on nice spots protected by shrubberies. The wind brought cooler evening temperatures, so it was early to bed to read, justifying the extra weight of the book I brought along (The Salmon of Doubt by Douglas Adams).

The next landmark on the trail was Scissors Crossing, where the trail intersects a couple of highways. We must have been hungry when we got to the road crossing, as we took a wrong turn and headed a mile up the highway in the wrong direction. After a bit of frustration, we narrowly avoided fisticuffs by finding the correct trail 10 feet to the right of where we turned left. Shortly after the road crossing we found a small patch of shade we shared with a couple of thru-hikers and prepared some lunch. Spirits lifted, we walked another mile to the next water cache. The Scissors water cache is right by the road, so we felt a little better about filling up our supply as nobody had to hike the water in. A gaggle of section and thru hikers was gathered in the limited shade, and we enjoyed a few trail stories and a brief rest. A mile of flat, treeless land lead us to the looming hills ahead. We were told there wasn't too many flat spots after we crested the first batch of hills, so we agreed to look for a camp spot once we had made a few miles into the hills. We passed quite a few nice spots, but really weren't ready to make camp, so kept on hiking until just before the crest. A little worried that we had passed all the good spots, we agreed to stop at the next reasonable area. It turned out to be a very nice spot with a view of the valley below, and the trail from the previous day's hiking back into the hills.

Although we each had a bit of trail damage to our feet, we woke up in otherwise good spirits and health, eager for a solid day of hiking. Plenty of ups and downs today, punctuated by flowering cactus, panoramic views, and wind. Our first rest was at the Rodriguez Spur fire tank, the biggest bucket of water around. Just below the fire tank was a spigot where we could fill up with water and rest in the shade. We heard a voice from up at the tank, and upon investigation met Eric, one of the only two people to yo-yo (hike the trail both directions in one year) the PCT. A humble and friendly chap, Eric remembered Potential from the trail last year and was happy to answer our gear-related questions I'm sure he'd been asked countless times before. With a base pack weight of under 5 pounds, Eric's spartan gear list made our previously ultralight packs fall into the shameful category of just plain lightweight. From the fire tank, we almost took another wrong turn up the spur road, but quickly realized there were no footprints or other clues of the trail. A gate with a PCT sticker on it revealed the correct path, and we quickly moved on. Just around the corner we spotted a hiker perched in a field of yellow flowers who was excited to hear that he was just a few hundred feet from the fire tank. Shortly thereafter we started up a steep hill climb where we ran into Ridgewalker and Lynn, the other hikers who shared Girlscout's ride from the airport with us. Once reaching the summit, we hunkered down in a nice shady spot for a long lunch and rest. Rejuvenated, we decided to push on to the Sunrise Trailhead, which offered clean outhouses with a nice.. umm "backdraft." From Sunrise we kept on going, eventually hitting Kwaaymii Point, a fantastic stretch of abandoned road perched on the edge of a massive cliff face. Popular for hang gliding, the rock-strewn ledge had several memorials to fallen hang gliding enthusiasts. From Kwaaymii, we proceeded to the Pioneer Mail trailhead, a picnic area with outhouses and a water tank. The water tank was polluted with dead rats, but luckily a local Samaritan had provided jugs of fresh water for the hikers, which we shared with the 15 or so others camped in the picnic area. Dusk arrived quickly, so we tucked into bed shortly after Paul tried to warn some night-hikers about the dangerous water. They stormed past, upset that Paul's flashlight was ruining their night vision.

After a cold night at Pioneer Mail, we quickly packed up camp in eager anticipation of our first town stop at Mt. Laguna. The miles flew by, and before we knew it we could see the radar station that marked the outskirts of Mt. Laguna. A little bit of road walking, and the glowing beacon of the Mt. Laguna Lodge general store. The store is a hiker's paradise, offering such delicacies as microwave burritos, ice cream sandwiches, beer, and plenty of packaged food for a resupply. The brothers who run it are helpful and very hiker friendly, always happy to sit on the deck and hear some trail news. The deck at Laguna is a part of hiker lore, and almost every hiker has a story that starts with "so we were sitting on the deck at Laguna..." We booked a cabin for the night, loaded up on burritos, and plunked down for about 4 hours on the deck with some other hikers. Russ, a former gold miner, regaled us with tales of stripping the land bare. Pheeew, after a few hours of unsuccessful hitchhiking in the sun, demonstrated gravity's awesome power by falling off the deck and breaking her ankle in two places. (I'm told she's had it splinted and is resuming her thru-hike. Look forward to her book!). This prompted a visit from the local emergency services crew, who were very helpful and professional. Later on, a group of hikers showed up who will end up playing a major roll in my enjoyment of the kickoff, and hopefully will be hiking with me on the West Coast Trail this Fall. The evening was punctuated with some horrible television and good beer in our cabin.

Although we enjoyed our 20 miler the previous day, we were in no rush to get to the end of our hike, so we broke up the trip to Morena by stopping at Cibbets Flat campground. Cibbets was a picturesque spot by a creek, with clean outhouses and private camp spots. As it is about half a mile off the trail, we didn't see any other hikers for the night. In the morning, we had our last on-trail breakfast and began the final leg of our journey.

On the way to Lake Morena and the kickoff, we stopped at Boulder Oaks campground where some trail angels were handing out Gatorade and sandwiches. We were fine for supplies, but couldn't pass up an ice cold drink. The last of our food was consumed under the shade of an oak tree, then the lure of the Lake Morena Malt Shop's famous fries beckoned us onwards. The miles went quickly, interrupted only by the occasional rattlesnake. When we arrived at Lake Morena, there must have already been 100 tents set up for the kickoff party, even though it didn't begin until the next day. We found our assigned spots and set up camp, then headed up to the store. To our bitter disappointment, the shopkeep informed us that he wasn't going to open up the deli for another month, thereby denying over 500 ADZ attendees and countless more hikers the chance of a cold milkshake or tasty french fries. The store had a pathetic selection of food, mostly just potato chips and beef jerky. Fortunately, it had beer and ice cream sandwiches, so all was not lost. Fortified with San Diego's Red Trolley Ale, we headed back to the campground to settle in for 4 days of fun at the ADZPCTKO, which I will review in a few days.


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Although I'd love to take an SLR with a range of lenses, flash, filters, and tripod, it wouldn't really work with my style of hiking. Aside from the weight and bulk, if I have to spend 10 minutes setting up a photo, I probably won't bother to stop. On the other hand, if I have a camera in my pocket ready to go, I'll probably end up with a decent amount of good quality photos.

With the decision made to bring a small and portable, rather than large professional quality camera, there's still a number of other options - but the largest one is probably film vs. digital.
Film cameras, although becoming obsolete for anyone other than a traditionalist or specialist, do offer some benefits over digital. Weight, price, and durability to name three. A moderate quality, feature sparse film camera can be had for under $50, weighs a couple of ounces, and can survive most punishment you throw at it. A lot of them don't need batteries unless you want to use the flash, offering further weight savings (not to mention 6 months on a thru-hike without having to recharge). On the downside, you have to buy film, carry plenty of it, and pay to have it developed.

Digital cameras are generally heavier than film cameras, there's no getting around that. Up until now, I usually carried a Kodak EasyShare DX4900, at nearly 10 oz. including battery, memory card, and wrist strap. Although I've had excellent results, often comparable to pictures taken with much higher end cameras, I had to keep it in a padded case, waterproof bag, and be extremely careful around sand and wet areas. It is also fairly bulky, and feels uncomfortable in a pocket. The advantages of a digital camera, including holding hundreds of photos, still made it worth it to me over a film camera.

Last week, I decided it was time to replace the aging Kodak with something more suited to the outdoors. I did quite a lot of research online, and narrowed it down to either the Olympus Stylus 850 SW or the Pentax Optio W30. Both cameras came in at roughly the same price, and had a pretty similar feature set. Both are water and dust proof, lightweight (around 5 oz inclusive), and small enough to fit in a pocket.

I went into my local camera store and asked the clerk to help me narrow down my selection to one camera. He suggested that the Olympus had one major advantage: it was shock proof as well as waterproof. Knowing how rough I can be on gear in the outdoors, this sounded like a great feature. I paid the man, came home, and crossed another 5 oz. off my gear list!
In two weeks I head off for a section hike of the Pacific Crest Trail, so I'll be sure to post some photos and a review of the camera when I return.
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Last year, I finished the season with a respectable base weight of around 16 pounds. While discussing our upcoming Pacific Crest Trail section hike, I proudly mentioned this to Paul. "Wow," he said, "that's a pretty heavy base weight." Ouch, there goes my ego!
I've recently worked a lot of overtime, so I have a bit of extra spending money. Well, I did, until 15 minutes after Paul's comment. I've ordered a new pack (Mountain Laurel Super Prophet), water bladder (Platypus Big Zip 1.8L), mattress (Gossamer Gear NightLight), Wind Jacket (GoLite Ether), and a few other bits & pieces. I've also tweaked some of my existing gear, including streamlining my first aid kit, repackaging hygiene items, and eliminating items unnecessary for the specific locale.

The verdict? My base weight is under 10 pounds! I've posted a spreadsheet, please feel free to take a look and offer any suggestions. I plan to review all of the new gear, and detail the optimization steps to get to this weight.
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In an effort to compensate for a winter of sloth-like activity, I've started an exercise schedule to help me get back into shape. Using a Google Apps spreadsheet, I'll keep track of my daily mileage and fitness routine. It's a bit geeky trying to use a spreadsheet to get in shape, but I find having a visual aid helps me stay on track. Shadow, my training partner, is really enjoying this new fitness routine as well. She's getting at least 6 or 7 kilometers of walking/hiking/running a day, rain or shine. She doesn't much care for the spreadsheet though.

The other geeky thing I've added to my fitness routine is my GPS. Not exactly a necessary item, but I really like knowing how far I've hiked, what my average speed was, as well as learning to use the darned thing. I don't know if it will join me on any backpacking adventures, but at 5 oz it isn't too unreasonable to bring on some trips. If there's any interest, I'll write up a review and usage guide for it.
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I'd like to start by apologizing for my shockingly long absence from posting. I could give you the usual excuses about being busy and all that, but really it's because the dog ate my homework.
Anyhow, spring is here on the West Coast, and my desire to get back out on the trails is in full bloom.

So far I have two hikes confirmed to tell you about. First, I'll be joining my friend Paul (Potential 178) on a week-long Pacific Crest Trail adventure in late April. We'll be flying down to San Diego, hiking a section of the trail southbound, and finishing up in time to participate in the ADZPCTKO. Paul has hiked the southern section of the PCT twice now, so I look forward to learning from his experience.

My second confirmed hike will also be on the PCT, but this time with my brother, Nathan. In August, we'll be tackling a section in Southern Oregon, around the Crater Lake area. I've vacationed in Crater Lake, but I'm very excited about getting onto the trails in the surrounding area.

I really need to get in shape quickly, as it's only 6 weeks until I'm on the trail. I have a layer of winter fat to shed, some gear to update, food to prepare, and itineraries to plan. I'll keep you up to date with my progress!
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Our search for the sun was successful! On Wednesday morning, Ian and I got on the 9:00am ferry and headed towards the mountains. Because this was a last-minute adventure, we decided to go into familiar territory and headed for Yoho National Park. After a motel stop in Revelstoke, we proceeded early on Thursday morning to the Yoho Information Centre to purchase our park permit and wilderness passes. We asked about some of the backcountry hiking which allowed for "random camping" (no assigned campsites) but were advised that the best hiking was in the Yoho Valley. We chose an itinerary based on this advice, and opted for 3 nights: one night each at Twin Falls, Little Yoho River, and Yoho Lake.

Plans were settled, and we eagerly set off for the short drive up Yoho Valley Road towards Takakkaw Falls. Around 11:00 am, we quickly grabbed our packs and headed up the Yoho River trail. It only took about 5 minutes to leave the tourist-filled parking lot behind, and soon we were in the relative solitude of the Yoho Valley.

The hike to Twin Falls is about 8km on well-marked trails. Although this is some of the most accessible, beautiful hiking around, we only saw a couple of day hikers and even fewer backpackers. After an hour, roughly halfway along the Yoho River trail, we passed Laughing Falls which I assume got its name from when I tripped over a root and Ian laughed at me. Another hour later and we were at the Twin Falls campground. No, we didn't both trip over here: this one is actually named for the waterfall that divides into two distinct plumes falling 180 meters (591 feet). We set up camp and had lunch, then put on the daypack and headed up towards the Yoho Glacier.

The trail up to the Glacier begins in a pine forest, but soon opens on an expansive and barren valley and the Yoho River. Panoramic views of the Waputik Icefield, Mt Balfour, Mt Gordon, and Yoho Peak prevail. Hiking up the rock strewn pathway, the trail gets steeper and then scrambled up some rocks beside multiple waterfalls. We explored the waterfalls for a while, scrambling about on the rocks and looking for a safe place to safely cross a small branch of the river to continue on the trail. As it was getting late in the afternoon, the river was fairly wide, and we didn't feel comfortable with jumping the distance and risking a twisted ankle. After a bit more exploring, we started back towards camp. A father and son went by, in a rush to avoid what they predicted was an impending storm. They mentioned that it was just a "hop" across the river, but we still opted for safety and continued back to camp. The "storm" never materialized, so we spent the rest of the evening relaxing by the river with a book and plenty to eat.

Day two was to take us to the Little Yoho campsite. Heading out of camp, the trail takes you to the base of Twin Falls for some fantastic views, then punishes you for them by heading straight up to the top of the Falls. Well, not quite straight -- there's plenty of switchbacks. Once at the top of the Falls we stopped for lunch and took many photographs of the valley down below. Thankfully, the ruggedness of this trail keeps the majority of tourists away, so the steep cliffs are accessible without the usual blight of guard rails, fences, and warning signs. Common sense keeps you at a reasonable distance, while allowing for an unimpeded view for hundreds of miles.

Once we crossed over the top of Twin Falls, the trail continued to climb for a bit to the top of Whaleback (7250 ft.) A few more photos, and we headed down the much-steeper switchbacks towards the Little Yoho River. We both agreed that coming up from this direction would have been much harder. About 7km from where we started, we arrived at a junction and headed up the Little Yoho River trail. This 5km trail went through a mostly forested area with beautiful meadows and stream crossings until arriving at the Little Yoho campground. We set up camp and had lunch, then freshened up in the ice-cold river.

I was still full of energy at this point, so I decided to head up the 4km trail to Kiwetinok Pass. Ian was feeling his age and opted to stay at camp and guard the coffee. I grabbed some water and a snack then headed up the trail. After about 10 minutes I arrived at an unmarked 3-way junction. David, a gentleman we had met at the previous campsite, had been exploring the area and said the right-hand fork looked like the one to the pass, so off I went. A couple of easy river crossings were required, then playtime was over. The trail went straight up, and then got steeper. I was in full spirits, and practically jogged up the next few kilometers. After one false summit, I crested a second ridge and was rewarded with a small, deep-blue lake of stunning clarity. I took a short break and splashed about in the frigid water, then sprinted up the final section of trail to the top of the pass. Absolutely stunning views in all directions took my breath away, and I cursed myself for forgetting my camera. Luckily David came to the rescue and sent me some great photos, including the one at the top of this paragraph. He also advised me that the

I eventually tore myself away from the top of the world, and bounced down the trail past a few other hikers, practically beaming with contentment. When I got back to camp, I tried not to gush too much about the trail to Ian as I knew he had a hard time saying no to the hike. He made the right choice though, and didn't take a risk that could have made the rest of the trip less enjoyable.

Saturday morning, we awoke to another clear day, and started the trek towards Yoho Lake. After a few kilometers in the forest, we reached the junction to the Iceline Trail. This popular trail follows a ridge just below the Emerald Glacier, and winds through a boulder-strewn landscape replete with small lakes, ice patches, and creeks. Views of Takakkaw Falls and the Daly Glacier proved irresistible to our cameras. We passed dozens of dayhikers equally dazzled by the sights, exhausted after their climb from the valley below. After about 6km on the Iceline Trail, we turned back into the trees toward Yoho Lake.

Emerging into the campground and picnic area at Yoho Lake was a little surreal. A very popular dayhiking spot, the lake front was filled with screaming children, dogs, and guided tour groups. I knew they had all made a long, steep hike to get there, so I didn't begrudge them for intruding on my solitude. We scouted out the available campsites, and found one by the lake with a couple just packing up ready to leave. Rather than hover over them, we retreated back to the main beach area to relax and put our feet up. When the couple still hadn't left after an hour, we settled for a spot in the trees. The lakefront spot probably was probably too close to the water anyway.

After setting up camp, we started to head towards Yoho Pass and Emerald Lake. Once over the pass it was 4km straight down to Emerald Lake, and we were a bit hesitant to hike that far down and end our day with a long uphill hike. I felt suddenly very clammy and sweaty, and really wanted to go back to Yoho Lake for a swim. We abandoned our hike and headed back to the campsite, which was now deserted. I took the opportunity to don the special swimsuit given to me at birth, and jumped in the glacier-fed lake. The water was a bit warmer than the rivers at the other campsites, and I managed to cleanse myself without risking hypothermia.

After my swim, we noticed black thunderheads racing towards us over Wapta Mountain. The air thickened, then shook with thunder. We quickly strung up our small siltarp and had dinner under the shelter while the heavens opened up for an hour-long deluge. Goretex laden campers hurried in from their various explorations and sought the shelter of their tents. It seems we were the only ones who have discovered the 4 oz. siltarp. I wonder if my sudden need to abandon our hike was my body's spidey-sense tingling and detecting the coming storm long before my eyes did? Maybe I'll get a job as a meteorologist. Or a superhero. Look, up in the sky! It's a bird! It's a plane! No, it's a Weatherman!

I digress. The storm passed and everyone emerged from the nylon cocoons. The rest of the evening was spent reading, relaxing, and chatting with our new friends Barry and oh-I'm-so-bad-with-names. If you're reading this, please forgive my ignorance, you know what we all smoke out here in BC. And mom, I know you read my blog, I'm just kidding. (Edit: Barry and Jennifer sent me an email too!)

Sunday morning we awoke early and quickly packed up camp. It was a short 4km hike back to the car, and we knew we could make the 9:00pm ferry if we didn't dawdle. Just as we put our packs on it started to drizzle. Hiking in the rain is fine, but I'm glad we didn't have to pack up in it. 45 minutes later we were in the car, and headed into Field to have breakfast at the Truffle Pigs Cafe. With casual service, excellent coffee, and a small but tasty menu, Truffle Pigs is an adventure in itself. Allow for an hour or so as it's usually busy, but there's plenty of knickknacks and distractions to pass the time.

The drive home was long and uneventful, an although we got to the ferry terminal at 6:45, there was a two-sailing wait so we were on the 9:00 sailing anyway. The buffet made the crossing bearable, and shortly before midnight I was home to a warm shower and soft bed.

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The weather reports for the West Coast Trail are looking pretty dire for the next week. Essentially, "rain, heavy at times". Although I have no problem with a damp hike, I'm not eager to spend 5 days in driving coastal rain. I've done the WCT before, so have nothing to prove.

On that note, I'll be heading to the mainland on the 9:00am ferry tomorrow in search of blue skies! We're going to decide where we're going en route, but so far it looks like it'll be somewhere in the Rockies, probably Yoho National Park.

See you in a week!
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As promised, here is my menu for my 5-day West Coast Trail hike. As we don't have permits reserved, we're not entirely sure of what time or day we'll be starting. I'll have a few extra meals in the car in case we have to camp at the trailhead while waiting for our permit. This plan assumes we arrive at the trailhead at noon, get our permit at 1:00, enjoy the hour-long mandatory slideshow, then hit the trail around 2:00pm. I have alternate itineraries planned as well.

Wed, Aug 15: hike 17km to Tsocowis (km17)
snacks: Home Made Energy Bar (HMEB), 2 tortillas + Peanut Butter & Jam (PB&J)
dinner: corn pasta with asiago tomato sauce, mini chocolate bar, decaf tea

Thu, Aug 16: hike 25km to Cribs (km42)
breakfast: meusli, fruit bar, coffee, juice
lunch: greek tortilla
snacks: HMEB, 4 cookies
dinner: Ez Ed's burritos, mini chocolate bar, decaf tea

Fri, Aug 17: hike 14km to Logan Creek (km56)
breakfast: oatmeal, fruit bar, coffee, juice
lunch: hummus and crackers
snacks: HMEB, 2 tortillas + pb&j
dinner: smoked salmon corn pasta, mini chocolate bar, decaf tea

Sat, Aug 18: hike 14km to Thrasher (km70)
breakfast: meusli, fruit bar, coffee, juice
lunch: mashed potatoes & gravy
snacks: HMEB, crackers & cheese
dinner: curried vegetables & rice, , mini chocolate bar, decaf tea

Sun, Aug 19: hike 6km OUT (km75)
breakfast: oatmeal
lunch: stuffing
snacks: granola bar, cheese coins

Food weight is around 2 pounds per day. Although I weigh and keep track of everything, I don't stress about the weight of good-quality, nutritious food. Within reason, the positive energy gained from this food negates the extra pack weight. Often the heavier meals will also be the quickest to spoil, so I will eat those first.
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A friend of mine is heading up to hike the Cape Scott Trail this month, and she recently called me to get some ideas for meals. Good timing, as I'm up to my eyeballs in preparing food for next week's West Coast Trail hike.

I have a few goals in mind when I start preparing a meal list: weight, nutritional value, taste, and shelf life. I like to make a lot of my meals from scratch, using recipes from Lipsmackin' Backpackin, the Web, or my imagination. I know when I make the meals myself that they will be healthy, satisfying, and chemical-free. Unfortunately, sometimes that's just not what I crave on the trail, so I will augment my menu with a few commercial freeze dried meals, energy bars, and snacks. Currently about 75% of my food is homemade.

So, the first step is to calculate how many days and nights you plan to be on the trail, and from there figure out how many of each meal you will need. For this upcoming trip, I have determined that I will need 5 breakfasts, 5 snacks, 6 lunches, 6 bags of trailmix (gorp), and 5 dinners. We're planning to spend 4 nights on the trail, but weather and timing means 5 nights is just as likely. Normally I would bring an extra emergency meal, but instead I will take a bit of cash and perhaps enjoy a meal at Chez Monique's (photo), or some fresh crab or salmon at the Nitnat ferry.

Once quantities are calculated, I will grab a pad of paper and make a chart with the headings of breakfast, snacks, lunch, gorp, and dinner. Under each heading I will create a numbered line up to the quantity of each meal needed (ie, 5 lines for breakfast). I will then proceed to populate the chart with meals as I prepare or buy them.

The next step for me is to go through all the meals and make a shopping list for ingredients. This usually requires visiting a health food store, grocery store, and outfitter. Then, I will prepare all of the ingredients that require dehydrating, and load up my dehydrator. This often takes a couple of days so I try to start a few weeks in advance. While dehydrating, I will start preparing the meals that don't require dehydrated ingredients, but may require dehydrating once prepared. Between stages, I store all dried ingredients in the freezer to maximize shelf life and make them easier to chop in the blender.

The next few days are spent baking, mixing, and generally making a mess of the kitchen. Eventually, I will have a bunch of Ziploc bags full of tasty meals. Each bag gets a masking tape label with the meal name, preparation instructions, and another label with any ingredients I need to add before I leave, such as cheese. If a meal is in multiple bags I will label them with "1 of 3","2 of 3" etc. Once each meal is completed, I will put a checkmark beside it on my chart.

A few days before my hike, most meals should be checked off the list, and any prepackaged meals added to fill in any blanks. When buying prepackaged meals, I look for those with the least amount of chemicals, and make sure they don't require long simmering times or the addition of special ingredients. A paper pouch is also nice as it can be burned in a camp fire. For my Ziploc meals, I will bring the tempty bags home, wash them, and use them again.

Now it's time to load up the pack. Typically I've always put a day's worth of food in one large Ziploc, and label the bag "Monday" or "Day 1", for example. For next week's West Coast Trail trip, I am going to try a slightly different system. As we don't know what time or day we will be starting (we don't have a permit reserved) I am just going to load all the breakfasts in one bag, lunches in another, and so on. This way, if we start early or late I can quickly add or remove items and leave them in the car. Another potential benefit of this method is I can have some choice in meals each day and not force myself to eat something I'm not craving that particular day. It will also let me choose meals according to the weather and schedule: a hot breakfast on a cold day, or cold cereal on a morning we're racing to catch a low tide. Meals with longer preparation times can be used on days we decide to stop early.

In my next post, I will share my specific meal plan, along with weights and approximate nutritional information.
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Full Title: Pacific Crest Trail Hiker's Handbook: Innovative Techniques and Trail Tested Instruction for the Long Distance Hiker
Author: Ray Jardine

If you've been seriously into backpacking for any length of time, the name Ray Jardine will be as common as Martha is to homemakers. Not content to rest on his laurels after changing the face of rock climbing, Jardine set his sights on backpacking - or, more specifically, long distance hiking.

Until the publication of the Hiker's Handbook, the rules of backpacking were simple: sturdy boots, bombproof backpack, waterproof clothing, and equipment to overcome any obstacle nature could provide. Ray Jardine blew all these rules out of the water, and offered up a new set of guidelines that took the backpacking community by storm.

The Hiker's Handbook has probably stirred up more emotion among backpackers than any other publication. Reading reviews, you will find descriptions ranging from genius to ignorance, insightfulness to arrogance. One thing is sure though, any book that can get a rise out of so many people must be worth reading!

The version available in my library is from 1998, so I opened my mind to the state of the industry at that point, ignored the reviews and descriptions I had previously read, and sat down to read the Handbook from cover to cover. The first thing I realized is this is definitely not just a Pacific Crest Trail Handbook, but a book that can be applied to all aspects of backpacking. Even a weekend warrior can use much of the advice offered.

Part One deals with Planning and Preparations, including goals, training, equipment, and food. This is the technical part of the manual, and immediately begins to dissolve any preconceived notions you may have about gear. Industry advertising and magazines are spared no punches, and every bit of planning a trip is covered from head to toe.

Part Two discusses The Journey, and how to survive the myriad of obstacles the trail will throw in your way. Sun to snow, ticks to cougars, each section is well thought out and discussed from a technical and philosophical standpoint.

Parts Three and Four are more specific to the PCT, and discuss itineraries, resupplying, and other trail-related issues.

The final chapters of the book wax a bit more poetic, and allow a window into the author's political views and feelings. Advanced techniques are discusses, as is the potential problem of re-entry after an extended stay in the wilds.

I think any backpacker could learn from reading this book. You don't need to agree with everything Jardine talks about - in fact, there's nothing wrong with adamantly disagreeing with some of his philosophies. I found the most important aspect of this read was that it got me emotional, passionate, and excited about backpacking. My complaints about the Handbook aren't to do with the ideas and criticisms, even if I don't agree with them, but only that Jardine insists on repeating some of his more controversial ideas to the point they seem like a joke. Ever chapter mentions umbrellas and corn pasta. Both might be amazing ideas, but I had enough of them by chapter 3. That, and a few unnecessary discussions about religion, politics, and ethics aside, I can definitely recommend this book to everyone.

In my next few posts I will discuss some of the specific ideas presented in the Hikers Handbook, and how they have influenced my hiking. Specifically, I will be taking some of this newfound advice (and my new tarptent!) with me on the West Coast Trail in a little over a week.
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I got my new Henry Shires Tarptent in the mail yesterday. I will write a field report once I test it out, but for now here's a preview.

Based on conversations with Tarptent owners on the TLB Forums I decided to go with the Double Rainbow. I wanted a 2-person, lightweight shelter that could be set up with minimal amount of staking. The Double Rainbow fits the bill perfectly, as it is free-standing (with the use of two trekking poles) or can be staked out for more versatility.

The included instructions were a little bit confusing to start with, but in the end the setup was fast and straight forward. One long shock-corded pole is threaded through a sleeve, and inserted into a grommet at each end. The poles then sit on top of the extended trekking poles that lie horizontally on the ground, and are secured in place by velcro tabs. Four cords are then attached to the ends of the poles to secure the floor, completing the setup. In ideal conditions this should only take 2 or 3 minutes, but I can see needing two people and a bit of fiddling in windy/rainy conditions.

I was expecting to feel more exposed inside, considering this is a "tarp tent" rather than a tent, but the name is deceiving. The entire exterior can be pulled down and secured, resulting in a seemingly bombproof enclosure, but with a quick reconfigure can be ventilated, opened up to create "beaks" or vestibules, and an array of other configurations to suit the terrain and conditions.

Of course, the best part about the Double Rainbow is the weight. 2.5 pounds for a two-man shelter is fantastic! My current tent, the MEC Merganser, with groundsheet, comes closer to 8 pounds, so this is a significant reduction. This means my hiking partner and I can each lower our pack weights by nearly 3 pounds.

My next trip is the West Coast Trail in August, and I'm a bit apprehensive of taking the Tarptent into such wet, rugged conditions on its first outing. I had hoped to get it last weekend when I did a one-nighter on the Juan de Fuca Marine Trail with my brother, but unfortunately Canada Customs decided they needed 9 days (and $11.27) to determine that the tent wasn't made from cocaine. Perhaps some backyard camping with the sprinkler on will serve as a test. Stay tuned for updates!
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An article at Ultra Fine Backpacking describes a unique use for drinking straws to create single-serving size packages for items such as salt, tooth powder, spices, etc. I'm going to try this on my next trip, I will post photos and a review when I get back.
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This Sunday Ian and I hiked the section of the Juan de Fuca Marine Trail that we didn't complete on our annual May hike. We started at Sombrio beach at 10:00am and hiked roughly 20km to Botanical Beach, arriving around 4:00.

Although an anjoyable hike, this section definately pales in comparison to the rest of the trail. Once you're past Sombrio, the hiking is predominantly away from the beach, and follows a muddy path through clearcuts and spindly second- and third-growth forests. Campy signage spin a tale about the benefits of modern logging practices, while a barren, ugly landscape reveals the truth. Even the crew responsible for trail maintenance has forsaken this area, and the trail is choked with Salal and other dense growth. Mud bogs, although dryer than in May, get deeper and wider every year, with no attempts at drainage, diverters, or boardwalks. As evidenced in the picture above, damaged areas are left for hikers to navigate around, further destroying the area. In one area, so many people mistook an unsigned turn that a side trail was almost as well travelled as the main trail. On the plus side, this wrong turn took us down to a previously unknown beach for lunch. A bit of scouting revealed the correct trail hiding behind a tree and some trail debris.

About 8 miles from Botanical Beach the scenery improves somewhat, with a slightly older second-growth forest and a trail replete with boardwalks for the benefit of day-hikers venturing forth from their SUVs. Those wishing to escape the forest doldrum can hike much of the distance on an incredible sea shelf, with frequent wildlife sightings (we saw several bears having a mussel buffet), tidal pools, huge crashing waves, and plenty of stunning vistas.

Closer-still to Botanical there are several secluded pebble beaches ideal for a final rest before the climb up to the parking lot. The hike was followed by a tasty dinner at Mulligans in Sooke, which offers a surprisingly diverse menu and affordable microbrews on tap.
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In my continuing quest to lighten my load, I recently came across an article describing how to make a twig stove out of a coffee can. This weekend I followed the plans (using a tomato can instead of a coffee can, as I'm a whole-bean snob) and took it on a day hike to test out by cooking some soup for lunch.

The construction was relatively simple, taking approximately 10 to 15 minutes. I added a couple of extra steps such as filing the ends of the pot supports round so they wouldn't tear any gear, and doing the same to any other sharp or pointy bits.

On the trail, it took only a moment to find the necessary firewood (one small bundle of twigs, broken down to fit the width of the can. A section of newspaper provided the firestarter, although I would probably take some firestarter material on a longer hike, in case no dry kindling was available.

Within a few seconds the wood took, and I added my pot with 2 cups of water to the top. It was neccessary to keep adding kindling for about 6 or 7 minutes, never allowing more than a minute to pass before adding more wood. There was a slight breeze that helped the fire along, but it's possible if the wood wasn't bone dry that I might have to blow on it occasionally.

My soup cooked up easily, although not as fast as Ian's (he brought his cannister stove). Shadow was content to eat her cold lunch, as she was ravenous after the 2 hour hike in over Mount Maguire in East Sooke Park.

Full of tasty food, we hiked another couple of hours back to the car at Anderson Cove and went home exhausted. As for the twig stove, I think it is definately something I will use again in the future. I wouldn't want to rely on it as my only cooking source, but maybe on on 2-person hike, one person could bring a canister stove as a backup, using the twig stove whenever possible to limit the amount of fuel needed. A potential savings of half a pound in fuel.
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This time it was on the Juan de Fuca Marine Trail. Allan Angeles, while hiking alone along the JDF Marine Trail, lost the trail in heavy rain near Sombrio Beach.

I just slipped, fell off a cliff and landed on a couple of rocks. Luckily I landed on my backpack, which cushioned me and most likely saved me.

Angeles thinks me may have passed out for an hour or so. Upon waking, he managed to climb the cliff and make camp for the night. The next day, he tried to make it back to Sombrio, but after hiking about 1.5km he was still unable to find the trail. He then went out on another cliff and started waving his tarp to flag down a fishing boat.

Luckily, two American fishermen were able to pick Angeles up and ferry him to Jordan River. From there, he was taken by ambulance to Victoria General Hospital. Angeles was diagnosed with a fractured pelvis, effectively ending this year's hiking season for him.

Once again, I wish I could have some more details on this one. Hiking 1.5 km and not being able to find the trail is quite astounding on a coastal trail. On the other hand, the particular section between Chin and Sombrio goes inland a considerable way, and in heavy rain it would be very difficult to navigate off-trail.

I'm glad we have another relatively happy ending, and I'll spare the lectures this time!
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Cold temperatures and dry skin can set you up for winter chafing. I was halfway through a half marathon yesterday when I realized that I was going to have a problem with my thighs. I always moisturize my calves and lubricate my underarms for winter walking because they chafe. But this was a cold, dry day and I knew by the end I was going to be chafed in new places.

To prevent chafing, I have found a simple skin moisturizer works in many situations. But if you are repeatedly chafing, then a lubricant is needed. For example, SportShield silicone that comes in a roll-on or towelettes. I was feeling pretty foolish that I hadn't tossed a towlette pack into my backpack. Petroleum jelly works, but it is hard to wash out of clothing. That's why I prefer SportShield.
Products to Prevent Chafing
Photo © Wendy Bumgardner

Winter Chafing originally appeared on About.com Walking on Monday, December 7th, 2009 at 09:25:37.

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Our loved ones sometimes get a little off-base in giving us gifts that supposedly relate to walking. I've started a list of bad gift ideas for walkers based on my years of walking expertise. But you have probably gotten a few yourself. What's the worst walking gift you have received? Or do you have items you always put on your personal Do Not Buy list to keep your loved ones from giving them? My list includes anything scented -- I have allergies and anything I have around needs to be unscented. Otherwise, it goes into the regifting pile.

Bad Gift Ideas for Walkers originally appeared on About.com Walking on Friday, December 4th, 2009 at 10:10:02.

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Just when the days are getting really short and the temperature is dropping like a rock, and the last thing you want to do is to go out in it...neighborhoods transform into lighted fairylands. Boring malls become winter wonderlands. Downtown streets twinkle with lights, bows and greenery.

You can stay inside and watch Christmas specials or QVC from the treadmill to get into the holiday mood. But even better is to join in a holiday charity walk like the Jingle Bell Run/Walk for Arthritis. Or find a local holiday lights night walk such as the hundreds of free walks hosted around the country by volkssport walking clubs.

Round up your friends and relatives, put on reindeer horns or Rudolph noses, and get out and enjoy the beauty and fun of a holiday walk. You can use my Walk Finder to locate walks of various kinds by state.
Photo © Wendy Bumgardner

Jingle Walk Time originally appeared on About.com Walking on Thursday, December 3rd, 2009 at 08:26:17.

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A study of endurance athletes found anti-aging effects at the cellular level. Middle-aged runners had a cellular metabolism that should have an anti-aging effect on their cell nuclei and chromosomes. The study concluded, "Physical activity regulates telomere-stabilizing proteins in mice and in humans and thereby protects from stress-induced vascular apoptosis."

What might this mean to you? The long-term endurance athletes they studied seem to be getting anti-aging benefits. It's just one more reason to set a goal of completing half marathons or marathons. Not only will you take home a medal, your body may be aging more slowly thanks to the long days of training.
Understanding Cellular Aging
Marathon Training for Walkers

^{Source:
Werner C, et al "Physical exercise prevents cellular senscence in circulating leukocytes and in vessel walls" Circulation 2009; DOI: 10.1161/ CIRCULATIONAHA.109.861005.}

Does Marathon Training Keep You Young? originally appeared on About.com Walking on Tuesday, December 1st, 2009 at 10:02:15.

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I spent quite a bit of time on Thanksgiving and the weekend walking, getting ready for a half marathon next weekend. The training has put me back into touch with the joy of walking.

• I love walking alone: It's easy breezy to plug into your own tunes or podcasts or just the song going through your brain. Set your own pace, choose your own trail. One day I had to walk without my iPod (the battery was drained) and I found joy in checking out new areas along busy roads I avoid when trying to listen to the iPod or walking buddy.
• I love walking with a friend: My longtime walking buddy Nona and her doggies joined me on Sunday, and my buddies the Smiths joined me a couple of weeks ago. The miles seemed to fly by even faster when walking and chatting with them.
• I love the effects of training: At the start of distance training, it seems you'll never be able to walk more than a couple of miles. But with steadily increasing my distance week after week, once again I am confident with going 12 miles, 15, whatever the day requires.
• Walking is freedom. It is empowering. It is great to know you can go far on your own two feet. You can end a long day and upload your 30,000 walking steps with pride. You can earn that extra helping of turkey and stuffing in the calories you burnt off.
• Walking cheers me up in almost any weather: After the first half mile, I find my heart lightening and a smile forming. It feels so good just to be out walking. Over the past six weeks, I've walked in torrential downpours, been pelted with hail, blown by wind, and been encased in never-ending drizzle. But the weather is rarely as bad as it looks from inside looking out the window. Reconnect with nature and energize your spirit, get out in it.

Walking is joy. What do you love most about walking?

Ode to the Joy of Walking originally appeared on About.com Walking on Monday, November 30th, 2009 at 22:36:05.

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Don't let the Grinch of a bad economy steal Christmas completely. A gift that encourages people to walk more is both thoughtful and useful, and doesn't have to be expensive. I've been reviewing items all year and here are my favorites for gifts.

• Gift Ideas for Walking Women
• Gift Ideas for Walking Men
• Gift Ideas for Active Children
• Homemade Gift Ideas for Walkers
• Walking.About.com Store: T-shirts, hats, sweatshirts, and blank walking journals with walking designs and slogans.

Best Bet Gift: Starting Point: the AVA Guide to 1700+ Walking Trails in America will lead you to great walking routes almost everywhere in the USA. Enjoy walks in cities, towns, parks, countryside - anywhere the hundreds of AVA clubs found a nice place to walk.

Photo courtesy of Phyllis Markee

Gift Ideas for Walkers originally appeared on About.com Walking on Monday, November 30th, 2009 at 09:26:05.

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Some fitness retailers aren't even waiting for the Friday after Thanksgiving. One of my favorite online shoe stores, Roadrunner Sports, has a coupon for $25 off on a $150 purchase through Nov. 30, plus free shipping through Nov. 30 (Buy Direct). Or if you only want one pair of shoes, a 20% off $75 purchase with free shipping through Nov. 30 (Buy Direct)

Roadrunner Sports coupons.

New Balance Web Express has 10% off entire order plus free shipping through Nov. 29.

Browse the Deals and Coupons: BlackFriday.info has a Fitness category where you can browse deals from oodles of retailers offering Black Friday deals. They link to KeepCash.com for online coupons. Browse the sports and fitness coupons.

Big Box Sporting Goods Stores

• Sports Authority stores will open at 5 a.m. on Friday and hand out "Bonus Bucks" discount cards to the first 80 people who enter each of its stores. The "Bonus Bucks" cards will be worth from $10-500 toward any purchase in the store on that day only. They have a buy one/get half off second pair deal for all shoes.
• Modell's Sporting Goods open at 5 am and have a good Black Friday deal on Nike thermal mock turtlenecks at $25. Those are great for winter walking. Modell's coupons include one for free shipping and in-home set up of select exercise gear -- a great deal!
• Dick's Sporting Goods stores will open at 5 am, but their Black Friday deals haven't leaked yet. Their online coupons include $20 off any Timex item. I like the Timex heart rate monitors.

Outdoor and Running Store Coupons and Deals

• Foot Smart: For foot care and foot pampering items, Foot Smart has a Black Friday deal of 15% off with free shipping on purchases of $75 or more. (Buy Direct). Or save through Cyber Monday with $20 off a purchase of $100 or more (Buy Direct)
• Eastern Mountain Sports: Thanksgiving week through Cyber Monday (Nov. 30) deal of 20-50% off everything plus free shipping on purchase total over $100 (Buy Direct)
• REI: My favorite outdoor retailer has its Winter Sale through 11/30 (">Buy Direct) or coupons
• Finish Line
• Footlocker

Avoid Gift Cards: Gift cards and gift certificates are still iffy propositions in these times of economic turmoil. If a retailer goes bankrupt, the gift cards and certificates may not be honored.

Gift Ideas for Walkers.

Black Friday Fitness Deals and Coupons 2009 originally appeared on About.com Walking on Tuesday, November 24th, 2009 at 09:00:19.

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The new Nautilus Mobia home fitness machine just debuted, and I had the chance to try it out at Nautilus headquarters. It is a new concept to give a higher intensity workout with low impact and a walking motion. How high intensity? It really had me puffing at a moderate speed and resistance, I had to slow it down and reduce the tension. But I was simply walking -- no strange motion to get used to like with an elliptical.

The Mobia employs two treadles, each with a moving belt, and they move up and down to meet your foot on the forward step. The result is a very low impact walk, yet you are going significantly uphill. I felt immediate engagement of my core abdominal muscles and hip and thigh muscles. This is a serious workout machine, although the top speed is only 4 miles per hour.

To top it off, it is designed to look good in your house, it's quiet and it takes up less space than a treadmill, although it doesn't fold up. I was impressed.
Nautilus Mobia Review

Photo courtesy of Nautilus, Inc.

Nautilus Mobia Review originally appeared on About.com Walking on Monday, November 23rd, 2009 at 08:17:03.

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You know you are going to be feasting. Not only is Thanksgiving coming up next week, but that is just the start of the holiday eating season. If you eat, you must walk. It's hard to get out of the house or onto the treadmill without a plan. Use my Walk Finder pages to find an organized walking event or walk/run race near you. It will help jump start your holiday exercise plan. How much do you need to walk to walk off the Thanksgiving calories? Use my Thanksgiving Calorie Calculator to find out exactly how far you will need to go. Better get started today, because it's a long way for the typical feast!
Photo © Wendy Bumgardner

Why You Must Walk this Weekend originally appeared on About.com Walking on Friday, November 20th, 2009 at 09:44:11.

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I walk in a wet climate, but I'm not willing to sacrifice lightweight shoes for waterproof. Luckily, shoe manufacturers are producing more and more models that meet the needs of those of us who want to walk fast or run and still have a waterproof shoe. Keen sent me a pair of Keen Obsidian WP trail shoes to try out. These are lighter in weight and flexible in the forefoot - both excellent for walking. I put them through puddles and wet grass and got nary a drop inside the shoe, plus the gusseted tongue kept out leaves and fir needles.

At first, I thought these shoes just weren't for me because the uppers were so tight. I got a pair a half size larger than usual and that fit much better. Then I removed the insoles and put in a pair from my usual shoes. Voila - I had a snug but not tight fit. The insoles they provide are great if you have a high arch to support, but not for my flatter foot. Now, I need to return their samples and buy a pair for keeps! The toe box had plenty of room for my wide foot.

My remaining quibble is with the lacing system, which is pretty much useless. In order to keep the laces looser over the forefoot but tight at the ankle to prevent heel slippage, I had to tie a knot in the middle of the lacing rather than do my usual bunny-ears lace lock. Still, I managed and I think these shoes will see me through many soggy months.

Keen Obsidian WP Review

Compare Prices

Photo courtesy of Pricegrabber

Disclosure: Review samples were provided by the manufacturer. For more information, please see our Ethics Policy.

Keen Obsidian Waterproof Trail Shoe Review originally appeared on About.com Walking on Wednesday, November 18th, 2009 at 10:00:53.

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Love your running skirt but want to keep your legs warm? SkirtSports.com has a ToughGirl Hot Legs skirt to keep out the wind on your winter walks and runs. They combine a running skirt with bootleg cut tights. It's made of soft, moisture-wicking nylon and spandex that the manufacturer says will keep you warm for temperatures down to 30F. It has two pockets under the skirt and a port for your headphone cords. I haven't had a chance to see this item in real life, but I have seen how popular running skirts are at marathons and half marathons. They also have skirts with capri-length tights.
Photo courtesy of SkirtSports, Inc.

If you wear running skirts, why do you like them? I've tried samples from several manufacturers and they just aren't for me. While I appreciate covering your buns and feeling feminine, I just don't like having extra flaps of fabric over my shorts, it annoys me. I also see plenty of guys wearing running kilts, so this is a gender-neutral question. If you wear a running skirt or running kilt, why do you like it?

• Running Skirts
• How to Dress for Cold Weather Walking

Winter Running Skirt originally appeared on About.com Walking on Monday, November 16th, 2009 at 09:29:09.

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Does your best walking buddy have four paws? Come tell us about your walking dog and how you keep each other moving. You can upload a photo or two to show the world your dog. Tell us how you started walking together, the best experiences you have had, and advice to other dog walkers.
Your Walking Dog
Walkers' Dog Walking Stories
10 Dog Walking Tips
Photo © Wendy Bumgardner

Your Walking Dog - Show and Tell originally appeared on About.com Walking on Friday, November 13th, 2009 at 08:29:33.

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I started walking because my fiance was a marcher. He enjoyed civilian volksmarch walks in Germany while stationed there in the Army. Our military walking correspondent, Gary Nelson, has participated in many long distance walking events in Europe. He has the scoop on how to properly train, walk in military gear, and enjoy the camaraderie of walking with other military men and women from around the world.
Marching Marathons in the Military

Nov. 11 is Veterans Day in the US, set on the day fighting ceased in World War I. I honor veterans of all nations who served in their country's military.
Photo © Wendy Bumgardner 1999: Swiss Soldier on the Nijmegen 4-Days Walk

Marching originally appeared on About.com Walking on Wednesday, November 11th, 2009 at 11:48:12.

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Laurie is celebrating a big birthday year by walking for an hour a day, every day of the year. She blogs daily about her walks at My Big Walk. She had dreamed of a month-long walking adventure in Europe. But instead, "Rather than making my celebration an adventure apart from my life, I could make it a new venture within my life. And so, My Big Walk was born."

"Over the years I spent a lot of time with therapists and doctors with varying degrees who by and large taught me that there are few things in life that you can't get through by simply getting up, getting dressed, and getting on with the day. In other words, put one foot in front of the other and then do it again, and again. If it scares you, do it anyway. If you don't feel like it, do it anyway. If you're tired, definitely do it," Laurie writes on her "About My Big Walk" page.

As Laurie and I both share a big birthday this year, I think she is a kindred soul in so far as walking. We all can find excuses not to walk, but you just have to find an excuse buster that makes you do it anyway. Having a goal you are dedicated to achieving is a great one. It can be walking an hour a day, logging 10,000 pedometer steps each day, or training for a half marathon. It can be a dog or walking buddy that you can't let down.

Find your motivation and save your life. Laurie will be reducing her health risks by getting the amount of exercise that studies say we all need. How can you motivate yourself to walk?

My Big Walk - An Hour a Day for a Year originally appeared on About.com Walking on Tuesday, November 10th, 2009 at 10:08:58.

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Does walking backward give you 10 times the benefit as forward walking? Dalsukh posted a message on our Walking Forum praising backward walking with that claim (and that it reduces constipation). Forward walking also reduces constipation, so I have no trouble with that claim. But do 100 steps backward equal 1000 forward? No.

While an older study showed that walking or running backward increased the heart rate by over 50%, the most recent study showed it raised it as much as 20% That's a nice boost, but it's not a 10 times boost. It would be more like increasing your walking speed from 20 minutes per mile to 15 minutes per mile, or Nordic Walking using fitness walking poles. It may be a good activity to add a burst of higher intensity to your workout. But you also have to keep safety in mind (or carry a rearview mirror!)

Benefits of Backward Walking
Backward Walking and Running on the Treadmill

Does Walking Backward Have Big Benefits? originally appeared on About.com Walking on Monday, November 9th, 2009 at 10:19:09.

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Tom Vanderbilt defends jaywalking in the Nov. 2 issue of Slate . Jaywalking is crossing a street outside of a recognized crosswalk, and it may or may not be an offense in various cities and towns.

I try to always be a law-abiding citizen but I must admit that I jaywalk regularly. I'm an adult. I look both ways and cross when there are no cars in sight. I always do this to cross a street a half mile away in my suburban neighborhood, as I believe the light at that corner is a far more dangerous place to cross. Cars turning right think they have the right of way, even though I have the walk signal. They aren't expecting pedestrians in the crosswalk. That makes it far more dangerous than crossing down the street after ensuring no traffic is coming in either direction.

We teach kids to obey the signals, and I am a good role model when children are present. But on my own, I trust my own eyes more than a driver determined to make a turn across the crosswalk I am occupying. I try to make eye contact with drivers and even wave at them while crossing to try to ensure my safety.

The good news is that the 40% of pedestrian deaths are people with measurable blood alcohol levels, usually walking after dark. I don't walk after dark if I've had a drink. While we may be dismayed by distracted walkers who are texting or blabbing on cell phones, or oblivious with their iPods, it's really the booze that is associated with the death rate.

Do you jaywalk? Do you think I'm a risky fool? Answer the poll and join in the Comments.

In Defense of Jaywalking originally appeared on About.com Walking on Wednesday, November 4th, 2009 at 16:28:07.

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Walking with fitness walking poles (Nordic Walking) is a great way to increase the calorie burn and muscle toning of your walking workout. As an added bonus, you feel less exertion. Claire Walter has a new book out on Nordic Walking. It's a good comprehensive book with more about the differences in the poles, what to wear, and tips for the different styles. I received a free review copy from the publisher.
Nordic Walking Book Review
Nordic Walking USA Blog.
Photo courtesy of Pricegrabber

I've been following Nordic Walking for many years. It is very popular in Europe but only slowly making inroads in North America. I like using my fitness walking poles when walking solo. Because I spend most of the day at the computer, the poles encourage me to open up my chest and get my shoulders back. It's good therapy for bad computer posture. Also -- burns more calories per mile!

Nordic Walking Step by Step

I found several Nordic Walkers on Twitter, here are the ones in English:

• Nordic Walk This Way Minnesota
• Nordic Walker San Diego
• British Nordic Walking
• Nordic Academy Australia

Nordic Walking Book and Blog originally appeared on About.com Walking on Wednesday, November 4th, 2009 at 10:11:09.

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Dara wrote to me to lure me to her walking-oriented blog, A Walking Blog, and I found her writing style to be entertaining. I keep five walking-related blogs on my blogroll and link to several other walking blogs. But I had to delete a few that had disappeared without a trace, and some others haven't been updated in months. Out snooping around, I found Claire Walter's Nordic Walking USA blog and updated my favorite how-to blog, Fixing Your Feet by John Vonhof. Do you have a favorite walking blog? How about favorite walking Twitters? Tell me about it in the Comments.

Know Any Good Walking Blogs? originally appeared on About.com Walking on Tuesday, November 3rd, 2009 at 09:34:14.

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Congratulations to all finishers! My walking buddies and I think it's essential to share our experience after a marathon or half marathon. Nobody walks or runs the same race. Come tell us about how you trained, how you performed, and what you learned, and even share a picture.

Tell Us Your Marathon Story
Tell Us Your Half Marathon Story

After the marathon or half marathon, you need to take care of yourself. Marathon and Half Marathon Recovery: from the finish through the first day, week, and how to keep training for the next one.

Walkers' Stories:

The Ryans' First Portland Marathon

Fox Cities Half Marathon

Did You Just Finish a Marathon or Half Marathon? originally appeared on About.com Walking on Monday, November 2nd, 2009 at 09:41:00.

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Have some creepy fun this spooky time of year. The zombies have been walking all over in flash mob zombie walks. You can look for a zombie walk via Zombiewalk.com, splash on some good zombie makeup, and shuffle and moan away with others of your undead kind.

If shuffling isn't your pace and you don't crave brains, you might want to earn the AVA's Cemetery Stroll award by walking 40 different walking events or mapped trails through 40 different cemeteries before the end of June, 2010. That much walking will definitely help keep you out of the grave! They have both year-round walks you can do any day, guided by a map, or traditional events, which are walking events with marked trails, hosted and staffed by a club for a day or a weekend. You can search for Cemetery Walks via the AVA event search. Choose your state and choose Cemetery Walks as the Special Program. Read more about the Cemetery Stroll Program
Photo © Wendy Bumgardner

Zombie Walks and Cemetery Strolls originally appeared on About.com Walking on Saturday, October 31st, 2009 at 09:42:54.

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A study of women who lost weight showed that 80 minutes a week of exercise helped keep off dangerous visceral body fat for a year, even if they regained some of the lost weight. The study by researchers at the University of Alabama at Birmingham found that both aerobic exercise, such as brisk walking, and resistance strength training exercise helped keep off the visceral fat.

The study had participants exercise twice a week for 40 minutes at a time. Those who were in the exercise group but weren't faithful to it had as bad or worse regain of fat as those who didn't exercise. It was a small study with only 57 participants.

Visceral fat is "fat on the inside" fat often seen as abdominal fat or "beer belly." It can surround the internal organs and is associated with a higher risk of type II diabetes.

How Much Exercise Do You Need?

Body Fat Calculators

^{Source: Gary R. Hunter, et. al. "Exercise Training Prevents Regain of Visceral Fat for 1 Year Following Weight Loss." Obesity (2009) doi:10.1038/oby.2009.316.}

80 Minutes a Week Keeps off Visceral Fat originally appeared on About.com Walking on Thursday, October 29th, 2009 at 09:47:53.

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I almost let October slip away without celebrating the walking sport that turned me into a walker. Twenty-five years ago, my fiance and I went on the very first volkssport walk held in Oregon. It was a 6.2 mile (10 kilometer) walk that happened to be held in my hometown. I didn't believe I could make it a whole six miles, but I did and got my first sports medal ever - a volkssport medal given to all finishers. I was hooked, and here I am today.

You can catch the volkssport bug, too. The events are completely non-competitive and most are set up to allow you to sign up within a four-hour window and start and finish with plenty of time to really enjoy the route. These are walks, not races. While you can use the routes for athletic walking training, most are meant to be enjoyed for the sights along the way.

I can't think of a better way to connect with my own local area as well as to explore tourist destinations. Last weekend I was in Los Angeles and we chose to stay at a hotel that hosts one of the 1700 year-round volkssport routes. That meant that I had a map and directions for a great walk I could use each day, and many starting points have more than one route featured.

What you will discover at many volkssport walks is that the walkers tend to be over age 50. Don't let that dissuade you if you are an energetic 20-something. Those oldsters can probably walk you into the ground. Strike up a conversation and you'll discover that many of them log a half marathon a day when they are out on a walking trip. Many have walked in all 50 states and many countries around the world. They lead fun, interesting and active lives.

Get started now with volkssporting. It is a world-wide sport. I have a step-by-step tutorial on what to expect on a traditional weekend volkssport walk, and another on how to enjoy one of those 1700 year-round volkssport walks.

Find a volkssport walk
Photo © Wendy Bumgardner

National Volkssport Walking Month originally appeared on About.com Walking on Wednesday, October 28th, 2009 at 09:04:30.

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Sue writes to me, "The edges off my heels have sharp pains and the bottoms feel like they are being pulled apart on the inside of my heel. I have not walked for a week and they are better but still hurt. What is your advice?"

Heel pain is a problem for walkers and non-walkers alike. I can't diagnose an individual's problem, but I know from years of walking that heel spurs and plantar fasciitis are two common problems that produce heel pain. Our Guide to Orthopedic Medicine has an excellent explanation of the symptoms, causes and treatment of heel spurs, including stretches for plantar fasciitis and heel spurs.

More on Plantar Fasciitis
Photo © Wendy Bumgardner

Hurting Heels originally appeared on About.com Walking on Monday, October 26th, 2009 at 16:34:33.

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The soft autumn day was beautiful, with sunlight playing off the red and golden leaves. Just mean enough to let you get a mile from home when the black clouds rolled in, the thunder banged and deluge came. That's not the usual weather for the Northwest -- we usually get a gentle, steady drip for four or five months. It's nothing you can't handle with a waterproof jacket. Last Saturday, that gullywasher had my sweat-wicking pants wicking the rain all the way up to my waistband. There is a time and a place for waterproof pants and waterproof shoes. Or just walking at home on the treadmill or inside the mall instead.

In fact, I thought the downpour and soaking was kind of fun and humorous. But the day wasn't cold and I was just a few minutes from home, a change to dry clothes, and hot chocolate. Not like the poor contestants on Survivor this week, who had days of rain and no good shelter.

How to Walk in the Rain

Best Ways to Walk Indoors

Photo © Wendy Bumgardner

Nothing Beats Waterproof originally appeared on About.com Walking on Friday, October 23rd, 2009 at 12:46:17.

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As fall speeds onward towards winter, it's getting darker and darker out there in the early morning and late afternoon. While most of my walking workout route has streetlamps, a flashlight is a good back-up. But I can eliminate having to take along something extra by using a Panther Vision LED PowerCap. The new 3-LED version is a great improvement for walkers and runners. Previous versions of these hats from Panther Vision and G3 had only lights in the front of the brim, which never pointed where I needed them unless I walked with my head down. That's bad walking form. The new PowerCap has two spotlights that illuminate the ground where I need it - right in front of me. Even better, the bulbs are so inconspicuous that you can wear this hat day or night without fear of looking geeky. It looks like any other hat. A headlamp that has an adjustable angle, such as the Petzl TacTikka, is still more precise. But I plan to take the PowerCap along for general use. Review samples were provided by the manufacturer.
Panther Vision PowerCap Review
Photo © Wendy Bumgardner

PowerCap Lights the Way originally appeared on About.com Walking on Tuesday, October 20th, 2009 at 09:53:37.

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The marathon is a difficult event, but deaths during the event are rare. Three deaths in the space of a quarter hour at the Detroit Marathon, Sunday, Oct. 18, are bizarre. All three men received immediate medical attention. Twenty-six year old Jon Fenlon had just completed the half marathon. Sixty-five year old Rick Brown reportedly collapsed and hit his head between the 11 and 12 mile markers, near where thirty-six year old Daniel Langdon had collapsed 15 minutes earlier. Autopsies will determine the causes of death. All three were reportedly competing in the half marathon rather than the full marathon.

Heat is usually the cause of illness and death at distance races, but the temperatures in Detroit began around the freezing mark and were only at 41F with a light breeze at the time of the incidents. Slower runners and walkers are at risk of hyponatremia from drinking too much fluids, but all three men were on a good running pace for the half marathon or marathon.

Earlier this month, I attended the Race Directors College in Portland, Oregon and the panel on medical concerns noted that deaths during the marathon are very rare. The legend has it that the first marathoner, Phidippides, died after running from Marathon to Athens. But the legend usually omits the fact that this was just the last leg of an extreme ultramarathon that included over 300 miles before the fatal run.

As a certified marathon coach, I encourage walkers and runners to get a regular physical check-up before starting training, and those with underlying medical conditions should consult with their doctors specifically about the training requirements. I also encourage those finishing a marathon event to ensure they are not alone for the next several hours. At the Race Directors College I heard tales of people dying alone in their hotel rooms after the race.

Over the course of 25 years of hosting and attending walking events, we have lost walkers during the event. I have been at events where walkers had a heart attack or stroke and died at the start/finish or along the course. It is always tragic, but most often due to an underlying condition that would have produced the fatal event anyway.

Over 19,000 registered for the Detroit Marathon. The deaths are tragic. The autopsies may reveal clues as to whether they were preventable or a simple tragic coincidence.


Detroit Free Press: Autopsies Expected Today

Why is the Marathon So Tough?

Three die in Detroit Marathon originally appeared on About.com Walking on Monday, October 19th, 2009 at 10:03:02.

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The New Balance 1063 is a cushioned lightweight training shoe. In my search for a replacement for my favorite discontinued shoes, I first tried a shoe that lacked enough cushioning. My legs and feet felt beat up after a few miles. I needed a shoe that would be good for 10K through half marathon distance and that didn't irritate my bunion. I have been pleased with the New Balance 1063 for a month now. They are cushioned enough that I didn't mind standing around for hours while volunteering at the Portland Marathon finish line. They feel lightweight. They have changed the lasts on which they make New Balance shoes, and this PL-1 last has less volume in the toe box for a snugger fit. Yet I found it plenty roomy in size D wide, and it doesn't irritate my bunion. The drawback is that the heel is a little higher than walkers need. But I haven't found that to be a problem. I think these are keepers -- until they discontinue them as well! New Balance 1063 Shoe Review
Photo courtesy of Pricegrabber.

New Balance 1063 Shoe Review originally appeared on About.com Walking on Saturday, October 17th, 2009 at 22:15:10.

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If you build it, they will walk and be healthier? A multi-city study found that people living in neighborhoods where it was more pleasant and easier to walk and where they had better access to fresh fruits and veggies had a 38% lower rate of type 2 diabetes. That finding held up after adjusting for the usual risk factors.

The prospective study looked at neighborhood-level data in Baltimore, Forsyth County, N.C. and New York City/Bronx. They assessed over 2285 residents for blood glucose levels initially and then five years later. In that time, about 10% developed type 2 diabetes.

The study participants rated their neighborhoods for access to farmers markets and a larger selection of fresh fruit and vegetables in supermarkets as well as whether it was a pleasant and easy place to walk. Those factors were associated with a reduced rate of developing type 2 diabetes.

This study adds to findings that walkable neighborhoods can improve the health of the residents. A previous study in Salt Lake City found that walkable neighborhoods have thinner residents and so did one in Portland, Oregon.

Is your neighborhood walkable? Do you have a good source of fresh fruit and vegetables? Look around. If moving isn't an option, then get involved with local efforts to build a more walkable environment and to bring in a farmers market or fresh food co-op.

Photo © Wendy Bumgardner 2009

^{Source: Amy H. Auchincloss, PhD, MPH, et al. "Neighborhood Resources for Physical Activity and Healthy Foods and Incidence of Type 2 Diabetes Mellitus." Archives of Internal Medicine, 2009;169(18):1698-1704.}

Walkable Neighborhood Means Less Diabetes? originally appeared on About.com Walking on Tuesday, October 13th, 2009 at 07:59:01.

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Nothing is scarier to me than the pounds that start coming on when the Halloween candy hits the store shelves. I strive to keep my house and office a candy-free zone. But mini-Snickers leap out at me from every direction. Tiny bags of M&Ms cast me come-hither looks. What can I do?

I built a scary Halloween Candy Calorie Calculator that tells you how far you have to walk to walk off the checkmarked treats. Can't resist the treats? Lace up the walking shoes!
Photo © Wendy Bumgardner

Attack of the Halloween Candy originally appeared on About.com Walking on Monday, October 12th, 2009 at 11:48:58.

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October is Breast Cancer Awareness Month. Walking events large and small raise money for breast cancer charities. As exercise can reduce the risk of breast cancer and improve survival rates, the walks have a dual benefit.

This is not a female-only disease or female-only cause. Men also get breast cancer. Most breast cancer walks welcome men to support the cause. So long as they aren't allergic to pink.

I've walked and volunteered for each of the series of multi-day breast cancer walks. These were supreme walking experiences, and I encourage others to take the challenge.

Avon Walk for Breast Cancer

Breast Cancer 3-Day Walks

Photo © Wendy Bumgardner

Breast Cancer Walks originally appeared on About.com Walking on Saturday, October 10th, 2009 at 10:56:22.

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Few people finish a half marathon or marathon without blisters, and it is common to get a black toenail. What can you do to prevent these, and what do you do when you get them?

Black toenails is a bloody blister under the toenail and are caused by trauma -- usually by the foot sliding forward in the shoe and banging against the end of the toe box. Or you could get them by dropping something heavy onto your foot, but let's stick with the ones you get on a long walk. The prevention is to have well-fit shoes and lacing them to prevent heel slippage. It's the downhills that can really cause problems with heel slippage.

The bad news is that unless it is just a spot of black, you will probably lose the toenail. This is not painful, and the toenail will grow back after several months. You can even paint the area where it should be with nail polish and pretend you still have a toenail. More on black toenail.

Blisters happen any time friction against your shoe finally wears too much on your skin. There are many tactics to prevent blisters: wearing sweat-wicking socks, corn starch to keep the shoes dry, lubricants and cover-ups to reduce friction. Tactics to prevent blisters.

Once you have a blister, it can be drained and then covered up to prevent it growing bigger. Soaking the feet in an Epsom Salts bath can also help draw out the blister fluid and dry the blister. It takes about a week without further rubbing to heal a blister. How to treat a blister

Photo © Wendy Bumgardner

Black Toenails and Blisters originally appeared on About.com Walking on Thursday, October 8th, 2009 at 10:08:46.

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How frugal are you? As I volunteered at the finish line for the Portland Marathon, I saw block after block of fencing draped with discarded shirts and jackets. The 45 degree starting temperature meant that marathoners brought along cover-up to discard. I saw some expensive fleece and high tech shirts amongst the discards. These are free for the taking if your level of frugality is high enough. The Portland Marathon collects these discards and donates them to charity.

But seeing the thousands available made me wonder whether this was a good opportunity for the boldly frugal. Would you ever consider picking up one of these? I suppose I could look through them and then loudly exclaim, "Here's my shirt, I knew I left it here" when I found one I liked. I'd stick with browsing at the starting line where the shirts haven't gotten sweaty yet, vs. later on the course. Reuse, recycle, be green? Or an idea that is beyond the pale?
Money-Saving Tips for Walkers
Photo © Wendy Bumgardner 2009

Freebies for the Boldly Frugal originally appeared on About.com Walking on Tuesday, October 6th, 2009 at 10:03:04.

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I've finished the Portland Marathon seven times and decided to rest on those laurels. So it was an easy sell when our local walking organization was looking for volunteers to staff the finish line for those who would finish in over seven hours.

My first job was with the space blankets, also called heat sheets. These are mylar sheets that help keep the marathoners from cooling off too quickly. The day was cool, in the 60's, and it was very rewarding to swath each finisher in their own shining silver cape.

By the eight hour mark, the event organizers were ready to start rolling up the electronic timing mats. I got handed a timing machine to enter each finisher's bib number into so it would record their finish time once the chip timing mats were turned off. That was quite a responsibility, but luckily the crowd of finishers had turned into a trickle.

That didn't stop the enthusiastic welcome we gave each person. Cheers, clapping, a medal, space blanket, rose and tree seedling (not to mention snacks and drinks). The Portland Marathon keeps up the spirit for every walker.

At eight hours 47 minutes, a vision in purple appeared - my old club mate Ruth Robbins, finishing her first marathon. She trained with the Leukemia and Lymphoma Society Team in Training and was escorted by several of her team mates. She carried a bouquet of flowers -- she was really getting the royal treatment. I knew Ruth would make it, slow and steady. We had met up throughout this past year when spotting each other at half marathons and the Bridge Stride. I felt privileged to be there at her moment of triumph, recording her finish time.

Ruth chose her event well -- a big running marathon that cares just as much about the walkers. If you think you'll never be fast enough, you'll never be able to walk far enough, think again. I've felt the miracle happen in my own body year after year. Six miles feels like forever in the spring, but by July I'm finding a half marathon not much of a challenge, and by September that's an easy day. Try this yourself some year -- feel the transformation from caterpillar to butterfly, from stroller to marathoner.
Tell us your marathon story

How to Walk a Marathon

Photo © Wendy Bumgardner 2009

The Last Marathoners originally appeared on About.com Walking on Tuesday, October 6th, 2009 at 01:04:24.

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Have you used walking as part of a weight loss effort with good success? Come tell us your walking weight loss story, with optional photos. You can help inspire others to get out the door or onto the treadmill while cleaning up their eating habits.

Have You Walked Off Weight? originally appeared on About.com Walking on Friday, October 2nd, 2009 at 08:58:32.

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It's marathon and half marathon season. Now you can share your story with other walkers - including a photo or two. Come tell us about how you trained, how you performed, and what you learned.
Tell Us Your Marathon Story

Tell Us Your Half Marathon Story

Tell Us Your Marathon or Half Marathon Story originally appeared on About.com Walking on Wednesday, September 30th, 2009 at 20:54:26.

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