Uber Fit

Whiteface Mountain

2010-10-08T06:59:00.003-04:00

Whiteface is the fifth highest of the 46ers at an elevation of 4,867' and was where the 1980 winter Olympics were held. The front side (east) of the mountain is a ski hill and tourists can drive up a toll road almost to the top and then take the stairs or get this an elevator the last 300 feet to the top of the mountain. Or you can hike it from the back side and enjoy the great rugged topography, crossing streams, maneuvering through creek beds and climbing hand over hand up steep rock face hills and peering over ridged cliff edges. Regardless of which way you choose the view from the summit is great (well the weather that day did not offer as great of views as I was hoping for it still was impressive to see the stone fortress like weather station at the top. Apparently this is the only peak in the Adirondacks where distinct evidence of alpine glaciers can be found.

Start of Hike
We parked near Connery Pond and started hiking from there. Total hike from here is about 6 miles with ascends of 3,232 feet. The first portion 2-3miles is rather flat. With the amount of rain the ADK had seen the past week, it was wet and muddy and I was thankful to have remembered my gaiters. At about 3miles in you have to cross a rather deep and wide creek. However, thankful to the hikers ahead of us who built a dam like bridge to cross we managed to hike across without being wet. We met a few hikers that had to wade across unaware of this bridge that was upstream a bit. After crossing the creek you will find a lean-to a few meters ahead - a great place to set up for the night. We met the guys who built the bridge and were able to thank them.

Once past the lean-to the trail begins to get narrower and steeper. Again noting the amount of rain that area received there was lots of runoff coming down the mountain making those steep rock slab portions of the climb slippery and difficult (more so on the descent).

Summit
Once above tree line you are not far from the peak. We decided we’d ditch our poles and packs to make the ascent lighter. The peak which would offer stunning views on a clear day was cloud and mist covered with a piercing cold wind. There was ice on the tops of the pine trees and ice and snow covering the weather station. Although we missed out on seeing the fall colors in the mountain ranges (we will be back again) the weather at the peak instilled a real mountain-like experience. If it was not for the tourists in there clean clothing, dress shoes, perfect hair and make-up the weather and atmosphere would make you feel as if you were 5,000’ higher and isolated.

Beautiful view of Autumn foliage

Sitting at False Summit to enjoy some much needed hot coffee

and lunch (pita, hummus, cheese, kielbasa)!!

More views from the False Summit

After taking some photos we descended to a false peak just above tree line. Here we were below the clouds and could see some of the lakes around Lake Placid, and the red and yellow hues of the autumn leaves. The wind still being wickedly cold we hid behind a rock and ate our lunch – coffee, pita, hummus, Kielbasa, and cheese. Once fuelled up we started our descent back the car. We then hit the brew pub in Lake Placid (http://www.ubuale.com/) to pick up a jug of Ubu Ale and then headed back to the cabin for a hot shower and dinner. Dinner was vegetarian lasagna, beef pasta, garlic bread, Caesar salad and red wine. We then hung out by a cozy fire with friends. These friends hiked Giant that day and had a completely different weather experience – one of sun and great views. It goes to show you that you have to be ready for any type of weather in the Adirondacks.

Binoculars

(on a clear day it offers great views of the high peak mountain ranges)

Weather Station at Summit

The following day our friends decided to do a short hike in South Meadows, however because my Achilles was a bit tender Marc and I decided to head to Lake Placid to check out the Big Mountain Deli that our friends had introduced us to. This gourmet deli offers up a menu of 46 sandwiches named after the 46ers. As a group we decided that it would be fun to enjoy a 46er sandwich after summiting a 46er. We were definitely on board with that idea. Having summated Whiteface, we thought perhaps we’d have Whiteface sandwich, but we have also summated 19 other peaks before Whiteface and therefore decided to pick one of those. I had the Mount Marcy (Roast turkey, cranberry horseradish sauce, cheddar, apple on Whole wheat) and Marc enjoyed the Algonquin (Roast turkey, apple wood smoked bacon, avocado, sprouts and Russian dressing on seeded Rye Bread). Check out this link for photos of our 46er Sandwiches.

We cannot wait to go back to try more sandwiches and all there different breads. Check out http://simplygourmetlakeplacid.com/lunch.aspx

Summary

Start: Connery Pond off route 73

Elevation Gain: 3,232’
Height: 4,868’
Total Distance: 12miles or 20km
Total Hiking Time: 6hours (total hours 7hrs)

Half-Marathon Training

2010-09-03T10:29:00.001-04:00

Well I am currently in my last few weeks of training for my fourth half-marathon. In May I ran the National Capital Half Marathon and after a few weeks of rest I had the bug to start running long distances again.

I have logged my training for both 1/2 marathons and have provides some posts about mileage progression, speed training, hill training, nutrition, motivation, strength training etc...

My first half marathon did not meet my personal goal, clocking over 2 hours. This was due mainly to a lack of proper training (no hill or speed training) and I was struggling with painful abdominal adhesions and hip bursitis. Thanks to Active Release Techniques (ART) treatment from a great massage therapist and chiropractor, and a lot of patience, I overcame those injuries.

The second year I was thankfully injury free and trained extremely hard and followed a regimented training program. I performed intense hill and speed work in order to reach my target goat. I ended up with a 1:50 time which I was pretty ecstatic about. This year at the National Capital I reached a new Personal Best (PB) 1:44:53. I am aiming to repeat the same time, but there is always that determination and internal competitiveness in me that wants to strive to do better. However, realistically I have found training back to back for the half and having to endure extreme heatwaves difficult. So I will be pleased just to be part of a great race - The Army Run.

My training plan is based on running four days per week, however I usually either add an extra short run in or some cross-training (rowing, biking, swimming), or just do something active that (skiing, hiking, snowshoeing, sports, walking).

Half Marathong Training Plan

Actual Log for National Capital Half Marathon (2010)

Actual Log for Half Marathon Army Run (2010)

National Capital Half Marathon 2010 Race Day

Marc after Half Marathon May 2009

Me after Half Marathon May 2008

Army Run Training Log (2010)

2010-08-08T13:08:00.003-04:00

El Misti Volcano, Arequipa, Peru

2010-07-23T07:09:00.001-04:00

El Misti, Arequipa, Peru - 5822m (19,101 feet)

Start of the trek up El Misti

Seeking the only shade around.

Enjoying a banana

Hiking up sand.

Sunset at base camp was beautiful.

While travelling Peru in 2005, we visited Arequipa. It is hear we decided to hike the well known volcano El Misti. The summit elevation is 5822m (19,101 feet). Because we were not traveling with a tent and were not sure how safe the local area was we found a guide to take us up the mountain, however it was a sketchy little operation that we would not recommend. In fact we ran into many other tours that said the same thing about their tour guide.

The problem is these tour guides try to make the ascent way to fast which resulted in more than 50% of the trekkers experiencing serious altitude sickness problems from headaches to gastrointestinal problems. Many hikers had to turn back due to these increasing symptoms. These tour operators wanted hikers to summit the peak in less than a day when a 2 day minimum is required, and a three day is highly recommended, which is a 25 km circuit plus climb. This requires you to tent for 2 nights (as opposed to the inefficient 1 day). The hike up is not hard, but the height gain is so fast that it does not give any time for acclimatization.

There are two main routes on the volcano. The more used Pastores route which starts nere the city of Arequipa at 3,300m and camp is made at 4,500m at Nido de Auguilas. The second route starts at Aguada Blanca route which starts at 4000m near the Aguada Blanca reservoir and base camp is made at 4800m at Monte Blanco (the name of this camp comes from the fact that it is at the same height as the summit Mont Blanc).

We started the trek at an elevation of 2380m and trekked to base camp at a height of about 4,800m. We set our tents up and then were to wake up the next morning at dark and push for the summit.

The view from base camp was pretty impressive, especially the sunset over the mountains. While at base camp we were told to give our water to our guide, which was never part of the details provided to us. We were not impressed as this left us with little water for another day to the peak and back down. When asked for more we declined as we had to look out for our own safety. The following morning before dawn we were to summit, but the group I was with had severe altitude sickness and I was thinking that this guide and trip was all too sketch for me to go any further despite having no symptoms.

Overall, I would recommend the trek, but would search for a more reputable company to trek with and to make sure it is done in a reasonable time frame.

Half Marathon: Race Day

2010-05-30T17:11:00.011-04:00

Pre-race photos

Race day morning I awoke around 5:00am, although the plan was to sleep until 6:00am, I could not sleep any longer. I had a large cup of coffee and a bagel with cream cheese and tomatoes. Typically peanut butter and banana would offer more energy, but I wasn’t sure it was going to digest well with me that morning so I opted for something lighter.

The weather was perfect for running, 17C and overcast and no humidity. I lined up with 10,000 other ½ marathon participants. Noting my goal time was between 1:45 and 1:50 I lined up slightly ahead between the 1:40 and 1:45 pace bunny. When the gun went off we slowly made our way over the start line and then the pace quickly picked up as we ran down Wellington and over the Portage Bridge into Gatineau.

The course of the Quebec side consists of a lot of downs and a few ups with many switchbacks. When on top of the hills you can look ahead and see the sea of runners down below, it is an unbelievable sight. You finally cross over the MacDonald Cartier Bridge and head down Sussex into Ottawa.

This is the stretch of the course that really motivates me. The sides of the course and the overhead bridges are lined with thousands of spectators cheering and encouraging the runners on, an amazing feeling. The course then continues down Colonel By Drive, wraps around Bronson and then down Queen Elizabeth Drive towards the downtown finish line.

It is at the 3km mark that the crowds begin to thicken and the cheering becomes deafening. I still had so much energy left in me which was awesome; however I could feel the cramping starting in my knees and was trying to push out more speed. Finally by the 300m mark I began to sprint to the finish line and was more than elated to reach my new personal best (PB) of 1:44:56. My husband sprinted by me at the last stretch and hit is new PB of 1:44:53.

I think one of the best parts of the race was not only achieving a new PB, having so much spectator support, but it was seeing my husband ahead of me at the finish line and finishing the race almost together. We’d both run the ½ before, but never together, to see him during the race and at the end was a great feeling. It certainly showed that our dedication, hard training and support for each other during the training phase paid off immensely. As they say a couple that runs together stays together.

During the race I used a number of mantras that I had mentioned in a previous post. However, iRun magazine also had a list of why iRun, which really motivated me and kept my mind focused during the race. Here are some of the iRun magazine reasons why iRun:

iRun for the ones I love who can’t
iRun to stay in shape
iRun because my kids need a healthy mom
iRun for fun
iRun for endorphins
iRun because I want to learn what I am capable of
iRun because this addiction is better than my last
iRun so I can eat chocolate
iRun to start a better day
iRun for my family
iRun to quiet my mind
iRun because it gives me a feeling of accomplishment
iRun because it’s an addiction

If we recover well from this one we are hoping to race again in the fall.

Happy with my new PB 1:44:56

New PB of 1:44:53

Race Weekend

2010-05-28T07:45:00.006-04:00

Well after 16 weeks of training the National Capital Race Weekend is finally here. It seemed to come faster than past years. Last night I picked up my race kit. It is always fun to get the kit and walk around with thousands of other runners from the family doing the 2k run together to the elite marathoners trying to qualify for Boston. The atmosphere is exciting and is a good way to get pumped for the race.

Overall I feel I have had an excellent training regime. Of course as luck would have it my runs never go without some adversity in terms of injuries. One week ago an old injury spontaneously resurrected causing me immense abdominal discomfort and pain. I am hoping that I will be able to overcome that throughout the race.

All I can do at this point is stretch the adhesions as much as possible and have a few ART treatments to see if that will reduce the pain and loosen up the tightness. Other than that I guess I will just have to wait and see what comes of it come race day.

However, I think I am mentally prepared to have to deal with what ever it is I have to deal with during the race. Be it the pain, the crazy humidity we’ve had the past week and any other barrier that comes my way. It might be more of a mental game than a physical one for me.

This month’s issue of iRun had a list of mantra’s used by athlete’s to get through their runs. I have used my own mantras over the past years and they certainly helped keep me going. Sometimes they are as simple as just saying to yourself “just keep running” and sometimes you have to dig a bit deeper and tell yourself just that “dig deeper, give it more” or “you have more in you, suck it up and run.” The one I liked from the iRun magazine was “suck it up princess” and “don’t think, just run”

I have many more mental games to keep me going and motivated such as thinking about those athletes that inspire me or those that have overcome immense adversity only to strive to come back the sport they love, with intensity and vigour. I find such inspiration from these types of people.

For my pre-race meal I typically have oatmeal. This year I have not been doing many morning runs and have not had oatmeal pre-run. Therefore it would be a bad idea to have oatmeal on race day. I think I am going to stick with a whole wheat bagel with either light cream cheese or light peanut butter and ½ a banana, a cup of coffee and water. Although the bagel will not last as long in my system as oatmeal will, I will likely have a power gel half way through the race if I feel my energy stores depleting.

Post Long Run Meals

2010-05-20T07:57:00.004-04:00

Today I am running my last long run (20k) before race day. So far I have been more than happy with the training. I have managed to get in 4 days a week of running and never missed any important training days such as speed, hill and long runs.

In my last post I talked about free radicals and the importance of getting high antioxidant foods in your diet to reduce their harmful effects. In this post I wanted to address the importance of the post long run meal.

Because the long run really depletes your muscles, for optimal recovery it is essential to replenish your muscles post run. A combination of both carbohydrates and protein is recommended.

Scientific research has suggested that 3 to 19g of carbohydrates per kilogram of body weight, 1.2 to 2g of protein per kilogram of body weight and 0.8 to 3 grams of fat per kilogram of body weight are good ranges for endurance athletes. The ranges vary because so does one’s training regime, as your mileage increases so do the body's needs.

In addition to getting a good combination of carbohydrates, protein and fat and choosing foods which are rich in antioxidants, choosing foods that contain omega-3 is also good. Running creates an inflammatory response to your muscles and joints. To reduce inflammation it is beneficial to eat omega-3 polyunsaturated fat. Omega-3 can be found in salmon, walnuts and flaxseed oil.

Consuming a post meal 30 minutes after endurance exercise is a key window to optimally replenish the muscles glycogen stores, which can enhance performance. Bread, rice, potatoes, pasta, fruits and vegetables are good carbohydrates to have post run to replenish depleted glycogen stores. Bananas and oranges are good to replenish electrolytes. Lean protein eating with carbohydrates help stimulate glycogen replacement and help repair damaged muscles.

My post run meals have varied over the years. My last 1/2 marathon I was addicted to my Mediterranean Pesto Pasta. This also makes a good pre-run meal (the night before a race or long run) and it is good cold or hot which makes it good if you are traveling for a race and have no place to cook up a good meal.

This year my post run meals have been heavily protein based. I seem to crave red meat a lot and a mouth watering thick grilled sirloin steak, baked potato with asparagus seems to satisfy me post run.

Here are some of my favorite post run meals:

Pasta & Pizza Recipes

Stuffed Chicken Thighs with Roasted Red Pepper Sauce

Mediterranean Pesto Pasta(with Chicken)

Meat Sauce for Pasta

Grilled Mediterranean Pizza

Beef & Burger Recipes

Try topping the burgers with lettuce, tomato, avocado and pickles.

Beef Burgers

Turkey Burgers

Grainy Mustard Steak Kebabs

Sausage Stuffed Peppers

Salmon Recipes

Grilled Salmon with Brown Sugar and Mustard Glaze

Sesame Ginger Salmon

Grilled Salmon with Honey Mustard Glaze

Chicken Recipes

Spinach & Goat Cheese Stuffed Chicken

Stuffed Chicken Thighs with Red Pepper Tomato Sauce

Vegetarian Recipes

Black Bean & Rice Stuffed Peppers

Butternut Squash & Spinach Lasagna

Roasted Vegetable Lasagna

See many more recipes at Vanilla Bean Cafe

Antioxidants & Free Radicals

2010-05-18T12:25:00.006-04:00

Free radicals accumulate during intense training. Without getting into the chemistry of free radicals it is important to know that they disrupt normal living cells and hence cause damage to one’s health. Antioxidants are required to neutralize and combat excessive amounts of free radicals. Antioxidants include vitamins C, vitamin E, beta carotene and zinc support the immune system and reduce the accumulation and production of free radicals.

Beta-carotene – carrots, sweet potatoes, liver, egg yolk, milk, spinach...
Vitamin C – oranges, strawberries, grapefruit, blueberries, squash

Vitamin E – nuts, green leafy vegetables, fortified cereals, wheat germ...

Zinc – oysters, red meat, poultry, beans, nuts, whole grains and dairy products...

Here are a few recipes that are loaded with antioxidants:

Breakfast

Blueberry Buttermilk Pancakes

Blueberry Bran Muffins

Cranberry Blueberry Flaxseed Muffins

Salads & Sides

Strawberry Spinach Salad

Coucous Salad with Grilled Vegetables

Grilled Acorn Squash

Sweet Potato Fries

Entrees

Sausage Stuffed Peppers

Spaghetti Meat Sauce

Roasted Red Pepper & Tomato Sauce with Sausage

Butternut Squash & Spinach Lasagna

Roasted Vegetable Lasagna

Mediterranean Pesto Pasta

Roasted Red Pepper Tomato Sauce

Sweet Potato and Black Bean Quesadillas

Speed Training

2010-05-05T07:29:00.003-04:00

Purpose: these sessions are important to improve obviously speed. This occurs by improving neuromuscular adaptations in your muscles. You will improve your arm drive, stride, speed and stamina, enabling you to run faster with less effort and allowing you to reach your race pace goal.

The goal during the speed intervals should be to maintain a specific speed while maintaining proper breathing and technique/form.

How: start with a light 10-15 minute warm-up, followed by a series of speed intervals at a specific speed. Run the speed interval at the target speed for about 800 to 1600 meters then recovery between intervals with a 2-3 minutes light jog (or 400m). Repeat until all intervals are done. Cool down with a light jog 10 min. Usually target speed is set at 10-15 seconds faster than your race pace goal.

For the 1/2 marathon the speed training is typically 3-4 weeks prior to race day and consists of speeds higher than race pace and holding it for about 1.6 km or 1 mile.

Hill Training

2010-04-24T07:40:00.003-04:00

Running Techniques

There are a variety of training methods and drills that are effective in improving aerobic capacity, endurance, speed, strength, power and help with injury prevention. Most of these training methods are not recommended for beginners due to the risk of injury and are recommended for intermediate to advanced runners with a good mileage, endurance and muscular strength base.

Hill Training

Purpose: Hill training for runners will increase muscle power, muscle strength and speed. It also increased VO2max and increases the lactate threshold.

Target Muscles: strengthens hamstrings, quadriceps, calves, gluteal muscles and Achilles tendon.

How: For longer runs like the half marathon hill runs should be done for 60-90 second intervals at a 5 to 8 percent gradient. First warm up with a 15 min or 3km slow run on flat surface then incorporate a few intervals of hills (First time hill runners should start with a lower grade and do 3 intervals and each week increase the number of intervals until at 9 intervals). Run the hill with proper form for 60-90 seconds, and then slow your run down for 2 minutes on a flat surface to recover. Repeat until all intervals are completed and finish with about 5 to 10 minutes 0r 2-3km of a slow jog cool down to help flush out the lactic acid. This can be accomplished outdoors or on a treadmill.

*I am comfortable and see results when I train at an 7 percent grade for 90 seconds with a 2 minute light jog recovery on flat surface.

Half Marathon: The half marathon hill training begins at week 5 of a 16 week program and is done once a week for about 7 weeks, prior to speed training.

Physiology: hill running improves speed and strength and thereby power (speed x strength = power). This occurs because when running uphill the leg muscles are required to work against resistance and have to recruit more muscle fibres than they would have to when running on a flat surface. The more fibres that are recruited the more muscle will be developed and more muscle means more strength and more strength means more speed and ultimately more power. In addition to recruiting more muscle fibres hill running requires the muscle fibres to contract more rapidly.

Note: Hill training should only be performed by those who already have a good base of leg strength, and therefore not recommended for beginners. This is because hill training puts a lot of stress on the muscles and joints and if not well conditioned can result in injury.

Half Marathon Log 2010

2010-04-15T19:27:00.015-04:00

This is my actual half marathon training log, which follows a 16week training plan. I will continue to update it daily/weekly. It indicates distance, duration, pace and details regarding hill and speed training.

Half Marathon Training Program

2010-04-15T18:51:00.011-04:00

Me after the May 2008 half marathon (1 hour and 50 minutes)

Well I am currently training for my third half-marathon. After training all summer long for a multi-day trek in the French-Swiss Alps I took a couple months off of running as my muscles and joints were in desperate need of rest and recovery.

By November I was back running and worked at building my mileage up so I had good base (about 10km long runs and 25km total a week) before starting my training for the half-marathon.

I will be logging my training with respect to mileage progression, speed training, hill training, nutrition, motivation, strength training and whatever other topics emerge. I am sure my husband will contribute, as he is also running a half marathon in May 2010.

My first half marathon did not meet my personal goal, clocking over 2 hours. This was due mainly to a lack of proper training (no hill or speed training) and I was struggling with painful abdominal adhesions and hip bursitis. Thanks to Active Release Techniques (ART) treatment from a great massage therapist and chiropractor, and a lot of patience, I overcame those injuries.
The second year I was thankfully injury free and trained extremely hard and followed a regimented training program. I performed intense hill and speed work in order to reach my target goat. I ended up with a personal best (PB) of 1 hour 50 minutes which I was pretty ecstatic about. This year I am aiming to repeat the same time, but there is always that determination and internal competitiveness in me that wants to strive to do better and obtain a new PB.

My training plan is based on running four days per week, however I usually either add an extra short run in or some cross-training, or just do something active that (skiing, hiking, snowshoeing, sports, walking, biking). I also do a combination of general and sport specific weight training.

Here is the training plan I am following, however you can see my actual half marathon log book by clicking here. There is some variance from the program in terms of days and distances.

Inca Trail to Machu Pichhu

2010-03-05T07:18:00.001-05:00

Machu Picchu

In 2005 my husband and I traveled to Peru to hike the famous Inca Trail to Machu Picchu. We found a company called Peru Treks & Adventure to guide us on the Inca Trail 4 day Trek. The Trek itinerary can be found on their website, along with a map of the route and other useful information. We were very pleased with our porters and guides, they were friendly, funny and informative. They aslo showed extreme respect for the landscape, environment, and their people, supporting local orphanages and making sure to tread lightly along this sacred path.

Peru Treks & Adventure

Day 1

We flew from Ottawa to Lima (stayed at Hostal El Patio, a cute little hostal downtown Lima). Then we flew from Lima to Cuzco where we stayed at Hostal Amaru (another cute place). We were in Cuzco for a couple days where explored the local ruins, went horseback riding and visited the market in Pisac. Finally a few days later in the morning after eating srambled eggs with cheese and bread, we were picked up at our hostal by a coach bus and brought to the start of the trail head at km 82.

Sign at the start of Inca Trail Trek

Start of Trek (km 82)

The first day we hiked 12km from Cusco to Wayllabamba, enjoying the historical sites of the Inca ruins along the way along with views of the Cordillera Urubamba mountain range. You can see the snow capped peak of Mt. Veronica in the distance which stands 5860m high. The first day was rather easy allowing the group to find their hiking legs and get into a groove.

The sun was beating down on us by noon.

Day 2

On the second day, which is the hardest of all the four days, we trekked another 12km from Wayllabamba to Pacamayo. The hardest part of this day is making it up and over the highest pass of the trail which is called Abra de Huarmihuanusca or Dead Woman’s Pass at 4200m.

Being an avid and in shape hiker neither of us had trouble with this part of the trek, however there were others that were equally in shape that had a more difficult time as they were feeling the affects of the altitude. We then descended to 3600m where the porters had our tents set up and dinner started where we'd dine in a large dinner tent. These dinners were always elaborate with 3-4 course meals.

In the morning the porters would knock on your tent and bring you coffee or tea... a fantastic way to wake up.

Sleepy me drinking coffee at 5am in the tent.

Hiking up to Dead Woman's Pass

Amazing view from Dead Woman's Pass (4200m)

Day 3

The third day we trekked 15km from Pacamayo to Winay Wayna. We trekked over 2 passes this day one at an elevation of 4000m (Abra de Runkuracay) and the other 3700m. From these passes the views of the Urabamba river and the snow chapped peaks is remarkable. Additionally we came across many more Inca ruin which our guide provided us with folklore stories of the ancient world.

Can see the winding urabumba in the background.

Loved this view of the jagged peaks.

Ruin down below where the group is trekking towards.

Guide (Washington) telling a dramatic historic tale. (Marc is in blue t-shirt, hat and arms crossed).

Best toilet on the trek!

Day 4

The fourth and final day is incredibly short, only 5km from Winay Wayna to Machu Picchu. We woke up super early (4:30am) to be the first group on the trail and to get to Machu Picchu before sunrise. After seeing the sunrise over Machu Picchu and taking photos of the ruins, we were free to spend the day at Machu Picchu learning about the ruins and the culture of the Incas. We then walked down to the little town of Aguas Caliente, where the group met for pizza and beer.

Machu Picchu at sunrise.

The group

Enjoying Pizza and Beer at a local pizza parlor in Aguas Caliente.

There are local hot springs near by, but the day was hot enough that we preferred to cool off with beer and chat with the group about our trek.

New Entry

2009-12-06T19:15:00.003-05:00

There is a new post on Forts's Place. And there will be a "Ski season prep" here shortly.

http://forts.blogspot.com/

MBT Stage 5: Courmayeur to Rifugio Bertone (and back)

2009-11-21T08:47:00.015-05:00

Stage V was not a full day for us, as we would be going back to Chamonix the following day. We did a short day hike up to Refugio Bertone (1,980')and back. The round trip took as about 3hrs.

At Refuge Bertone we relaxed sipping our espresso’s and gazed at the Mont Blanc and the Aiguille Noire. We descended back into town and spent the day enjoying Courmayeur’s pastry shops, cafes and bars. The following day we watched the start of one of the ultra marathon races and then bused it back to Chamonix. In Chamonix we were able to watch the end of the race and further relax in the hot tub at Hotel Alpina.

Enjoying espresso.

Sipping on more espresso in Courmayeur quaint streets.

Mountains in the backdrop

Enjoying the view from our hotel patio.

More pizza that night!

Getting ready to head back to Chamonix.

Start of the Ultra Marathon in Courmayeur.

MBT Stage 4: Rifugio Elisabetta to Courmayeur

2009-11-21T07:24:00.003-05:00

Much like Stage III we awoke to a cloudy sky which cleared as we approached our destination. Again we were sad to leave the cozy and welcoming abode of Elisabetta (seen above) but we were also excited to see some more mountains and to get to the town of Courmayeur.

Knowing this was almost our final stage in the Alps we took our time gazing at the mountain ranges and glaciers, and prolonging the inevitable end of this amazing trek. Stage IV took us 18km from Refuge Elisabetta to Courmayeur and past the wall of moraine and the Glacier de Miage. We were originally going to trek via Rifugio Monte Bianco, but at the last minute we decided views from the main route might be more intense. After meeting some trekkers on route, I was i nformed that the trek to Monte Bianco offers its own beauty and seeing the refugio that night on a tv special about the region, showed its powerful position on the mountain, pretty impressive. When in the Alps I can't imagine a bad view.

Mont Blanc covered by cloud.

Trekking away from Elisabetta with Glacier Miage in the background.

As we climbed the slopes of the L’Arp Vieille I was more than impressed by the views of first the Glacier de Miage and then the entire face of the Mont Blanc Range (southern side) with the Val Veni down below.

Great Deuter backpack!

As we climbed up towards the highest point of Stage IV, Mont Favre Spur, 7,970’ we were fortunate enough to see a helicopter delivering loads for the upcoming ultra marathon. In fact, the helicopter flew right over us and dropped its cargo almost directly in front of us. It was an impressive site and sound and gave some notion to what mountain rescue might be like in these vast mountains.

The high point of the stage.

Great views of the Mont Blanc range.

Finally a photo of the two of us, thanks to the Cape Town girls.

After spending some time gazing at the Mont Blanc range we began our descent down towards Col Checrouit, and then down a very steep ski slope towards the beautiful town of Dolonne.

Once in Dolonne we had to navigate our way through the narrow stone alleys towards the village of Courmayeur. Here we found our accommodations – Hotel Wasler – where we’d stay for 2 nights. We went with a slightly higher scale hotel because we'd be there for 2 nights, and we were not doing any more strenuous hiking, so it was more like a vacation style for us, not to mention the hot tub. But there are plenty of affordable and lower end hotels/refuges to stay in if you are continuing on the 11 day trek.

Noteworthy is to mention that this place had the best breakfast. Each morning we'd awake to freshly baked croissants. The scent seriously filled the hotel and was amazing. Breakfast included coffee, tea, juice, croissants, cereals, fruit, cheese, deli meats, pastries, toast/bread, yogurt. It was an amazing spread.

View from Hotel Wasler.

Hotel Wasler

We decided it was cheaper and fun to go find some authentic Italian pizza and buy some Chianti at the groceria and chill out in our room. Padella’s made an amazing pizza that we could not get enough of, it had delicious thin crust, with flavorful tomato sauce, thinly sliced spicy sausage, grilled eggplant, red onion and mozzarella.

Tomorrow would be our last small trek to Bertone and back and then we'd have the afternoon to check out Courmayeur.

Stage IV Summary

Route: Main
Total Hours: 7hrs very slow pace this time to soak it all in
Total Kilometers: 18km

Accommodations: Hotel Walser

Accommodations Cost: 100€

Dinner: Pizza from Padella's and a bottle of Chianti

Breakfast: Everything and amazing freshly baked croissants.

MBT Stage 3: Croix du Bonhomme to Refugio Elisabetta

2009-11-13T07:50:00.001-05:00

Last night it apparently stormed, but exhaustion allowed me to sleep right through it all. We awoke to the clouds hovering in the valley and the mountain peaks poking through. Despite the cloudiness we were pleased that the sky never opened up anymore than to allow a few drops of rain.

In addition, after being burnt for the first two days cloud cover was a welcome change. Before heading out we slurped down large sums of coffee and ate homemade bread with either honey or nutella spread. Then we set out for a 16 km hike into Italy and towards Refuge Elisabetta.

Mt. Pourri at 7am, the clouds were lingering in the valley, providing an mystical atmosphere.

I sadly left the Croix du Bonhomme’s picturesque seclusion in the midst of the Alps, but knew I would soon see more intense scenery as today we’d get closer to glaciers. Once we reached the Col des Fours the highest point of the trek at 8743’ (35 minutes from the refuge) we began a long descent down towards the Ville des Glaciers. It is at this point where the Glaciers of the Glaciers came into sight.

Marc at Tete Nords des Fours

Villes des Glaciers

At the Ville des Glaciers I noticed a small sign stating ‘Vente Fromage et Beurre’ posted outside of the farmhouse. I poked my head into the farm door where I saw a farmer sporting large green rubber boots stoking a fire under a gigantic pot of what I could only conclude to be cheese in the making. I asked him, in French of course, if he sold cheese. After he finished his fire stoking he brought me into his cheese cellar where he cut a large wedge of old Beaufort cheese for me (1 lbs for only 5€). It was an amazing bold tasting cheese that we enjoyed eating for the next two days of our hike.

Cheese Cellar

Stoking the fire.

We continued on past Refuge Les Mottets and began a gradual ascent up towards the Col de La Seigne at 8252’ towards the Mont Blanc Massif and the French-Italian Border. The backdrop as we approached the Col de La Seigne was immense and the colors of the glacier became more prominent with whites, blues and red hues.

We stopped for lunch near a water fall to enjoy our Beaufort cheese, cherry tomatoes, homemade bread, chorizo sausage and wine. We sat there and relaxed while enjoying the views.

Beaufort cheese, crackers, homemade bread, tomatoes, chorizo sausage and red wine.

Cloud cover started to get more dramatic as we approached the Col de la Seigne making for a gloomy yet mystical sort of feeling. At the Col de la Seigne unfortunately the cloud cover was a bit too intense to see the supposedly outstanding view in all directions.

Hiking towards Col de la Seigne.

We then descended into Italy’s Val Veni towards our final destination Refugio Elisabetta at an elevation of 7544’ (2195m).

The official 'TMB' sign of the trail.

Rifugio Elisabetta

Refugio Elisabetta is an old stone refuge which lies less than 90 min below the Col de la Seigne on the Italian side of the Alps. The backdrop of Elisabetta is the Glacier d’Estellette and Glacier de la Lee Blanche and the view from the covered porch is the Vallon de la Lee Blanche leading into Courmayeur.

The refuge was welcoming and cozy. After a very quick shower in the coin operated facilities, we ordered some large pints of Birra Morretti and reviewed what we’d completed in Stage III and prepped for Stage IV.

All the while we could smell the delicious food being prepared in the kitchen. Dinner was delicious and hearty consisting of bean soup, pork tenderloin, mashed potatoes, mixed salad, bread, peaches and a nice liter of red wine. We were pleased when the trekkers we dined with also indulged in some delicious red wine. Conversation about the trek and travel was shared between us and many of the other trekkers including a funny Scottish couple and trekkers from Germany, South Africa, France and Italy.

Stage III Summary

Route: Alternative
Total Hours: ~ 6hrs
Total Kilometers: 16-18km
Accommodations: Refuge Elisabetta
Cost: 88€ (for 2 demi-pension)
Dinner: Bean Soup, Homemade Bread

Pork Tenderloin, Mashed Potatoes, Mixed Salad,

Red wine (Chianti).
Breakfast: Coffee, Bread with nutella/honey/jam and cereal.

MBT Stage 2: Les Contamines to Bonhomme de la Croix

2009-10-28T06:28:00.001-04:00

Day 2 of the trek would have us trekking from Les Contamines to our first refuge Croix de la Bonhomme. We woke up, had a bowl of cereal and caught the free local bus to the trail head at Notre Dame de la Gorge.

The start of the trail is a gradual ascent up slate rock which later turns into gravel road, which then turns into dirt foot path that winds its way through some of the most spectacular scenery.

Great view of the trail we just hiked up.The sun was cooking our shoulders/arms and would get worse.

We continued on the trail passed a pile of boulders and rocks placed to
commemorate a hiker who parished in a storm in 2005.

Here we met a Scottish couple that were kind enough to take our photo and lend us some much needed sunscreen.

The scenery just gets more spectacular with different shades of blues, greens, whites, and greys.

We enjoyed some more chorizo, tomatoes, apple, cheese and a hint of wine we hiked up in our platypus.

We continued up this path towards Col du Bonhomme (2329m) and which is a perfect place for lunch. There was a very angry sheep there that was chasing all the hikers and making an awful sound, it was humorous. We relaxed here for a long time, feeling the sun on our faces, peering out at the colorful mountains and checking out the wooden bivouac shelter.

Although I did not want to give up this spectacular view we hiked over the Col de la Croix de la Bonhomme in anticipation of the afternoon scenery and the our first refuge of the hike.

Just as were coming over a ridge I saw what appeared to be a wooden building down below surrounded by mountains.

Refuge Bonhomme de la Croix

Trekking down the refuge, with a sweet sweet backdrop!

The stone part is the only part that survived WW II invasion.

Relaxing on the grounds around the refuge.

The view from the refuge.

Enjoying some wine after a long day trekking.

Uber Relaxed!

The owner and chef with the wicked fro.

We anxiously waited for 7pm for dinner to be served.

Sunsetting over Mt. Pourri (3779m)

- again the sweet sweet view from the refuge.

Summary of Stage II

Route: Alternative
Total Hours: 7 hours
Total Kilometers: 18km
Height Gain: 1579m (Col des Fours)
Height Loss: 929m
Accommodations: Refuge Croix du Bonhomme
Cost: 88€ for 2 adults demi-pension

(i.e. bed, dinner, breakfast for 2).
Meal: Dinner was soup and homemade bread;

pasta in a white cream sauce;

delicious stewed beef with carrots;

a massive cheese platter for dessert

with large homemade biscotti

and a ½ Litre of red wine.

*If carrying your own food the refuge has a room with a couple burners to boil water and cook.

Comfort? or Limiting?

2009-10-21T13:55:00.000-04:00

Sad days. Hiking and traveling gear is being put away, normal daily routines have begun and ski season is still just out of reach. Fortunately we are left with the memories and (tons of) pictures from our tour of Europe. While perusing some of these many photos I was reminded of a -I wouldn’t say completely recurring- but what was a common theme; the idea of “comfort”, more specifically focusing on the theory of the Comfort Zone.

For many of us home is where we have the ability to be the most comfortable with our surroundings and environment. For the most part you know what to expect. You go to work, you pick up groceries, and you go to your local pub... These things are comfortable to us. But think back to the first day of a new job or the first time you walked into that local pub alone… All eyes are on you and everyone is wondering “who is this new person?” This is usually not within our comfort zone. It takes time to fit in or become accepted.

We understand that removing ourselves from our established comfort zone is a common thing on basic terms and even in small occasions. These events build character and experience. But what we sometimes avoid are those times where we could face intimidating and, somewhat, freighting experiences. These experiences can result in a very positive growth for the individual. I say “can result in positive growth” only due to the fact that if the challenge or new environment is too experimental or harsh the individual could result with obvious behavioural reactions.

But before I go further this is not a place where we can add excuses i.e. we can not say “I am not going to try that as it is out of my comfort zone and I could come out the other side completely mental.” No! Shake that off immediately. The idea behind this, in its entirety, is to push yourself beyond the point of comfort. Once this boundary is passed the anxiety and stress raises our level of awareness and ability to complete the task at hand. This is regularly referred to as our Optimal Performance Zone where the skills you were not sure you had come out at their very best.

We can not go past this OPF as our skills will be unable to handle the situation and we will fail. This line is hard to see for those who do not attempt to push themselves. Once you have attempted to reach this zone you will begin to understand where the line is and realize that it should not be crossed. For myself personally I am constantly pushing my limits in mountain biking but know when to pull back. Or at work volunteering to present orally is important as I know if I do not it will only get harder to present in front of a group.

Ok I am coming to the final point sorry for the babble. To ensure we truly find that optimal zone we have to understand that a “comfort zone” is merely a mental boundary that WE have created in our own mind. Don’t get me wrong, these can be good i.e. I know not to go down a well known violent and drug infested area with crack addicts that would do anything to get my money.

Once these are established our mind tells us we can not go past certain points for fear of negative outcome. This can hinder our experiences in positive situations i.e. don’t make a radical change in your life for fear of failure; don’t travel for fear of plane crash or violence…; don’t attempt to introduce yourself to new individuals for fear of rejection…

Finally the picture above is probably one of my most comfortable moments in my entire life. It actually wasn’t even posed Parker just happened to snap it. I was completely at peace in my little moment in time, at a 2443m (8000ft) high mountain hut surrounded by nothing but mountains, other similar minded mountaineers, clean air, a can of beer or two and the best hiking partner.

For me to get to that point where I was the happiest on my trip, I understood and accepted all the possible negative, or better yet, character building experiences along the way. We had many trials and tribulations while training and preparing for this trip as well as many small and larger incidences while on the trip. Parker and I know that we are most happy in the mountains and/or in mountain towns and villages. Although we loved Paris, Rome and Venice, those are “second” stops for us. We are truly at home in the mountains hence why we strive to travel to them as our focal point. Consequently there were many barriers and boundaries that were removed during the positive experience of foreign travel.

Essentially in the end if we don’t seek that zone or go outside our known boundaries or whatever, we are merely accepting things as they are, avoiding change and never taking a risk to truly learn who we are and what we are capable of. We all know that when that faithful time comes, we only regret what we DIDN’T do.

Res Ipsa Loquitur.

MBT Stage I - Chamonix to Les Contamines

2009-10-12T09:55:00.000-04:00

Chamonix is surrounded by the Mont Blanc Massif.

Marc enjoying his first, but certainly not last, panini in Chamonix, France.

Best Microbrew Pub in town - Microbrasserie de Chamonix or MBC.

Even better it is run by Canadians.

Marc enjoying a nice pint and I a glass of red wine.

Large portion of burger with rockfort cheese, fries and coleslaw.

Veggie burger was massive with roasted eggplant, peppers, onions, zucchini, chickpea spread, lettuce, cheese and tomato. Served with salad and coleslaw. Needless to say I was full after, but man was it delicious. Good fuel for the hike the following day.

View of Chamonix in the morning before the hike. Clear skies.

Marc walking to find us some breakfast in Chamonix. We decided to hop on the bus from Chamonix to Les Houches and find a bakery there.

Bakery in Les Houches directly across from the telepherique du Bellevue. We bought a baguette with jambon, beurre and cornichons (ham, butter and cheese on a baguette). The fresh bread was so delicious. We ate it on the way up the telepherique du Bellevue, after shooting back an espresso at the cafe next to the Bakery.

Telepherique du Bellevue.

Because we decided on trekking the alternative route versus the main route, we took the telepherique du Bellevue, which brought us from about 1100ft to 1645ft and cut 2½ hours off our trek. We choose the alternative route as the views were supposedly much more spectacular than the main route and it did not disappoint. Considering the alternative route for Stage 1 is 18km and about 8 hrs of hiking (not including stoppage time) with a height gain of 1478m and loss of 1318m, we thought that taking the telepherique was a good way not to burn ourselves out on the first day.

The telepherique brought us to the Col de Voza. From here we trekked the alternative route towards Les Contamines. This route took us over a cable bridge and through an open field full of wild blueberries, where we could see the Glacier de Bionnassay in the backdrop.

Signs pointing us in all directions, we choose the alternative route to get the highest elevation possible, and the better views.

Suspension bridge.

Field of wild blueberries.

Making sure we take the right route (thank you Kev Reynolds). The path continued gradually upward towards the Col de Tricot at which point you can see the Refuge de Miage in the valley below.

Amazing view of the Mont Blanc....very bright out.

Stopped for lunch on the trek down to Miage. Cheese, crackers, cherry tomatoes, chorizo sausage....this would prove to be lunch for many days.

At Miage we were able to fill up your platypus with ice cold refreshing glacier water coming out of an old wooden barrel.

Hotel Mont Joly, Les Contamines

After 6 ½ hours and 16km of hiking we arrived in Les Contamines and found our way to our B&B - Mont Joly. Nice place good location, if coming from main route, but if taking alternative route, like we did, try to find lodging closer to the start of Stage II. We were able to take theh free local bus to the start of the trail head. In addition, there are cheaper places to stay, but if money not a concern, this place is cute, nice hosts, and decently priced.

Knowing that the next two nights of our trek would have us high in the Alps with no access to grocery stores, we stocked up on lunch and snack foods from the Huit a Huit in town.

Normally 7pm would be a perfect time to dine, but after a long day of hiking we were desperate to eat something substantial. Considering none of the restaurants serve dinner until 7pm, we went to a boulangerie where we bought a small pizza and baguette with sliced egg, tomato, cucumber, lettuce, pesto and cheese. We picked up some beer and wine from the Huit a Huit and sat in the park enjoying a picnic dinner.

Stage I - Summary

Route: Alternative
Total hours: 6 hours (if take telepherique and 8 hours if not)
Total Kilometers: 16km
Total Elevation Gain: 4848’
Total Elevation Loss: 1318’
Accommodations: Mont Joly

Cost: 61 € for 2 people for bed and breakfast
Meal: Pizza and Baguette Sandwich from Boulangerie
Grocery Store: Huit a Huit

Getting to Chamonix from Geneva

2009-10-10T13:00:00.000-04:00

We flew Continental Air from Ottawa, Canada and arrived in Geneva, Switzerland. From there we took a bus from the Geneva Airport (Alpybus.com) right to the doorstep of our hotel in Chamonix. If you get a group to travel with you from Geneva to Chamonix it is cheaper. The bus ride is less than an hour and as you approach Chamonix you the hilly terrain dramatically changes to immense glaciers. Simon, our driver, was happy to give us the low down on the mountain range.

We stayed at Hotel Alpina. I originally was looking to stay at an independent B&B, or hostel, but things booked up fast do to the Ultra Marathon taking place there and the deal at the resort was decent. The best part of the resort other than its location which is smack in the center of town close to everything and it has a hot tub which was great to relax in after our 5 days of trekking. However, next time I go I would likely seek out another place to stay as the facilities were not what you’d expect from a resort.

Intro to the Mont Blanc Tour

2009-10-09T12:21:00.007-04:00

My husband and I planned a trekking trip in Europe. This trek was the Self-Guided Mont Blanc Tour (MBT). The MBT is a Mecca for hikers as it takes you hut to hut through awe-inspiring mountain landscapes of the French, Swiss and Italian Alps. Each day offered breathtaking panoramic scenery, charming mountain huts, gothic cathedrals and the opportunity to enjoy delicious regional cuisine. At the pinnacle or one of many focal points of the hike is the Mont Blanc Massive which stands as the highest peak in Europe at an impressive height 15,771feet (4807m).

The MBT is an 11 day trek, totalling 105 miles (~170km) with a combined height and gain loss of about 33,000 feet. Although I really wanted the challenge of the full 11 days, I also wanted to keep some time open to travel a bit of the classic European cities I had yet to see like Paris, Venice and Rome. Doing the shorter 5 day trek also provided my husband and I with time to hang out in some outdoorsy mountain towns and soak up local mountain culture such as Courmayeur a small outdoorsy town in Valley d’Aosta in northern Italy and Chamonix, France home to some of the most adventurous outdoor gurus (mountaineers, skiers, base jumpers, heli-skiers etc…). The five day trek consisted of approximately 80km, averaging 16-18 km per day with elevation gains and losses.

While planning my trip I found many useful websites from those who had trekked the MBT before. I thought I would share my experiences and tips so that others may benefit or just for those that love to look at great mountain photos. I have broken down each stage and provide links, photos and tips in each blog to help trekkers plan their own trip. Happy trekking!

You can join a guided tour of the Mont Blanc Tour, in which all the routes, lodging and food is planned out for you, as well as have some of your baggage transported from hut to hut for you or do it all solo.

My husband and I love everything about planning our own treks – from studying the maps for the all the accents, descent and way points; to packing and carrying our own gear and food. We also enjoy to trek at our own pace, and make decisions about what route we will take for the day (main vs. alternative), as well as determine our own rest spots. Therefore we decided it would be more enjoyable for us to do a self-guided trek of the MBT. In order to plan our trek the first thing was to get the necessary resources.

Resources

Book: The Tour Mont Blanc, Complete Trekking Guide by Kev Reynolds (Cicerone)

Map: Carte De Randonees 1:50,000 Pays Du Mont-Blanc

We studied the routes and determined how long we wished to trek each day and the huts or hotels/hostels we wished to stay in. Again by choosing the self guided option we were not constrained to eat dinner at the hotel we lodged at and could venture into the little towns and find interesting delis, bars, cafes and restaurants, except while at mountain huts/refuges where all trekkers lodged and ate together (optional). Furthermore, the self guided tour allowed us to control what we ate and the budget of these meals (not that it was always more feasible).

This is the full 11 day circuit. If you do only 4-5 days you can trek from Chamonix to Courmayeur and the travel back directly to Chamonix via the Mont Blanc Tunnel or via the more alluring telepherique that goes from Courmayeur to Chamonix directly over the Mont Blanc.

Stages of the Trek

Stage I - Chamonix/Les Houches to Les Contamines

Stage II - Les Contamines to Refuge Croix du Bonhomme

Stage III - Refuge Croix du Bonhomme to Refugio Elisabetta

Stage IV - Refugio Elisabetta to Courmayeur

Stage V - Courmayeur to Refugio Bertone or Refugio Bonnati

Packing List

2009-10-08T08:07:00.000-04:00

(Printable Version)

For the Trail
Cicerone TMB Guide Book
Map 1: 50000
Map Case of Large Ziplock Bag
Compass

Main Hiking Items
Backpack (40L) with rain cover
2 L platypus for water
Collapsible hiking poles
Hiking Boots (Gortex)
Sunglasses
Sunhat (Gortex recommended)
Rain Jacket and paints (Gortex)
Gators (optional)
Toque/warm hat
Mitts/gloves
Headlamp

Toiletries and More
Sunscreen
Lipsil
First Aid Kit
Swiss Army Knife
Tooth brush and paste
All in one soap (body and hair)
Watch with alarm
Comb/brush
Earplugs
Plastic Garbage bags for wet clothing
Lots of plastic zip lock bags for food, toiletries etc…
Small Towel

Clothing
Hiking pants (2 pair of quick dry)
Hiking t-shirt (2)
Sport bra (1-2)
Long sleeve hiking shirt (1-2) – recommend Ice Breaker
Hiking shorts (1-2)
Long underwear (Capilene)
Long pants/joggers/pyjamas to sleep in (I had joggers I wore after the hike and to sleep in)
Warm sweater or fleece for evenings
Hiking socks (4+) recommend wigwams
Swimming attire (optional)
Shoes for the refuge (sandals or runners –can’t wear boots in refuge)

Other
Digital Camera
Extra batteries
Binoculars
Passport
Medical insurance
Money
Journal
Book
Sleeping sheets

Don't let it tip

2009-08-19T10:07:00.000-04:00

I have written about this subject in the past and have talked about it over and over again so I will make this short. We all know that excuses are an easy way to get out of things we deem a little challenging but for some of us they can become second nature.

This returning to the excuses theme came while I was recently reading Malcolm Gladwell’s; The Tipping Point. His main focus in this book is to explain how small things or incidences or specific people can spawn epidemics. They can be a social phenomenon, an illness, or commercially (how a product becomes an overnight must have). Essentially Gladwell explains the original trigger(s) and relates how this is indeed the Tipping point for that specific epidemic.

So keeping Gladwell’s study in mind I felt there was a further connection to that of excuses. The excuses we create are all based on our own varying degree and interpretation of a personal "tipping point". This would be that very moment or issue that makes that excuse tip.

Every single decision we make can have a "tipping point" in one form or another. This single point can be as small as going left or right on the way to work attempting to avoid possible traffic and that small decision could result in a relaxed ride or a white knuckled blood boiling stop and go.

This idea can be related to that of the excuses some of us make. For many individuals when a decision must be made on doing something out of their comfort zone, their mind will start working out ways of avoiding the task at hand. For those who are easily swayed by their own justification the idea to break this pattern and attempt to lead a healthy and active lifestyle (the point of this blog) is to recognize those points in time.

Finding that specific moment that a person starts justifying that there simply "isn’t enough time" or "they are too tired today" to make a healthy meal or workout isn’t easy at first, especially for those "excuse addicts". But once these issues are identified the individual will find it easier and easier to identify these points thus gaining the ability to overcome them.

Overcoming them doesn’t have to be done alone either. In fact having someone to relate to and discuss the issue could be an excellent way to begin breaking the habit. For example if the concern of individual "A" is time and they state to person "B" (family, spouse, close friend) "I have time to do x." a discussion of why the person believes there is no time could help. Of course person B would have to be aware of person A goals.

This is a very general idea but I believe if someone can focus on what that emotion, feeling whatever that initial tipping point is, they can begin to change it. Once they relate the feeling of not wanting to do something with the idea that these excuses are merely a way of justifying why not to do it, they can then deal with this issue and begin a positive line of thinking of why I will do it.

One of my favourite Warren Miller quotes has always been;

"If you don’t do it this year, you’ll be one year older when you do."

We don’t have many years on this earth so don’t spend your time avoiding life and making excuses.

Algonquin Peak

2009-08-04T13:50:00.000-04:00

Standing at 5,114', Algonquin peak is the second tallest peak in the Adirondacks. It is also one of the classic hikes in the ADK for several reasons; it is accessible from the LOJ parking lot. It has some great views and falls along the way and it is a challenging hike even for intermediate to advance hikers.

This first mile of the 4.2 mile ascent, takes you to the trail junction for Marcy Dam (always great spot for pictures). After the dam the trail is still relatively flat. There are no real challenges at this point. In another half mile or so there is the whale’s tail ski trail on the left side. This is mentioned for two reasons; 1. to be remembered if you ever chose to ski to Wright peak in the winter, and 2. this is where the 2700feet of elevation begins to be apparent.

The trail’s gradient becomes steeper once you have reached the Wright peak junction. Before reaching the Wright peak trail, there are some impressive water falls which the trail meanders by. After the beauty of the falls, comes the true crux of the trail a massive beast of a slide. The slab of rock requires some cautious manoeuvring as it is not hard to slip and there is nothing to stop your fall. Best seems to be a "switchback" approach as you make your way up the cracks in the slab.

Once above tree line there are some scrambling to do but nothing that technical. From the summit there are views as far as the eye can see, on a clear day that is. On our most recent climb of the mountain approximately a month ago, it was rained out. And not just a sprinkle this was a full on storm making attention to footing and your surroundings that much more important.

On a day hike there are three options to once at the summit. Go on to summit Iroquois peak; continue on the trail down below to the avalanche lake trail or simply backtracking to the LOJ.

The entire trip to the summit and back to the LOJ is roughly an 8 hour day depending of course on the hiker’s abilities, weather and amount of people on the trail. Being that it is a classic it can be rather busy. Total elevation gain is 2700 feet, total miles is 8.4 (13.5KM)

Summary

Start: LOJ
Elevation Gain: 2700 ft

Total Distance: 13.5km

Total Hiking Time: 8hours

Mount Colden (4714')

2009-07-13T10:02:00.001-04:00

Mount Colden via LOJ parking lot.

Departing from the LOJ the best access route is to hike to Marcy dam approximately 2 miles away.

After hiking another mile past Marcy dam we reached a Y in the trail where you can hike up the ridge past Arnold Lake or stay on the low lying area and access the summit by Avalanche Lake.

From the Y we hiked another 3 miles of rolling passes and some slab rock and boulders. This took us up to the NE summit of Colden with some great views of the surrounding area and great perspective of the main summit.

Once at the peak there are clear 360 degree views including the lakes below as well as many peaks including Algonquin, Marshall, Marcy…and several others.

Coming down the South east side of the mountain brought us down to the flat paths that follow the lake and many runoff creeks. Caution should be made on this decent as it is approximately 2500 to 3000 foot elevation loss over about 1.5 miles. This results in hiking down sheer rock surfaces that resemble the trap dyke just a few miles to the east.

Once completed the hiking out is 5.8 miles of rather impressive with the massive avalanche wall, bridges and ladders over the lake as well as the impressive collection of fallen and slide trees at the base of the trap dyke.

Total miles is 13 hiking time without breaks was 7hours and 5 minutes

Summary

Start: LOJ to Marcy Dam
Total Height: 4714’

Elevation Gain: 2850'
Total Distance: 14 miles or 22.4km
Total Hiking Time: 7 hrs

Hiked to Marcy Dam from the Adirondack LOJ.

View of Mt. Marcy from Marcy Dam.

Before the hike enjoyed a cup of coffee with cinnamon raisin breakfast pita (also have muesli ones that are delicious) with PB and banana. Packed full of energy to start off the hike.

Stopped for a nectarine and almonds snack en route.

View of the peak of Mt. Colden from the trail.

Great view from the peak.

Can see AvalancheLake below, along with a view of both the MacIntrye and Great Ranges,

as Mt. Colden sits between the two.

Sitting by Avalanche Lake for lunch - hummus, tortillas, kelbasa, cheese & apples.

Took the trail around Avalanche Lake on the way down. Very scenic, with lots of ladders, bridges (hitched up matildas) and hand over hand scambling to get around the lake.

This hike was fueled by Sausage Penne Meal the evening before.