fitness

Mount Si

8 miles doesn't seem like much...until you did it straight up and straight down.

 

My soul was in need of the woods.  In need of the peace of dripping green trees, sword ferns rustling around my ankles, and some muddy/rocky trails.

Washington Trails Association is a fantastic website that lists all the trails in Washington based on location, difficulty, elevation, length, and season.  Super helpful for me, a newbie to the area!

My friend Marika and I chose to climb Mt. Si before we worked that afternoon.  Up at the crack of dawn to get on the trail at a decent time, we met in Falls City and head out on I-90.

Following the website's directions, we made it to the trail head from Falls City with out a hitch!

Let me throw a note in here.  

Having the right gear can make all the difference.  Layers for cold, the right jacket to keep you dry, boots that protect your ankles...having what you need is key.  Just like when on a trail run in Arizona, I need to be packing water to stay hydrated, and always extra in case of emergency.  Well now I'm in the snow and the type of gear is different.  It's another end of the elements spectrum.  Starting in the rain and summiting in 3 feet of snow is definitely something to be planned for.  I have no intention of being one of those news stories of a foolish hiker who made no allowances for things going wrong and died.

So for my winter hike that also had to include lunch...I packed accordingly

 

Hiking Must Haves for Winter

  1. Water proof boots -  Mine are Keen brand because I have wide feet and those boots are shaped like a duck.  Perfection.  They are the boots I trekked around a soggy UK last January in and my feets stayed dry and warm!
  2. Moisture wicking base layers - You're going to sweat, but that moisture will give you chills on the downhill or flat parts or in the wind if it remains.  So we want it to wick away.  I use merino wool base layers from smartwool and Icebreaker. They keep me warm on the move but don't over heat me to the point of crazy sweats
  3. Pack dry layers. - At the bottom of the hill I only wore my merino shirt with a ghost lite rain jacket.  As the elevation increased and the temperature dropped, I needed more layers, so added my nano jacket.  I also had a fleece that I never put on but had just in case.
  4. Plenty of water - Yes it's winter and rain and snow is everywhere.  That doesn't mean you don't need to be drinking just like you would in Arizona summer.  Being dehydrated in winter is just as severe as being dehydrated in summer.
  5. Food - Even on short hikes, you may need a boost of energy.  Also plan for the worst...if you slip, fall, get sick, something unplanned...you want to have some snacks to keep your energy up and keep you warm in a bad situation. I packed trail mix, my jet boil with instant soup (and extra water), and some clementines.
  6. A good attitude. - Nothing is more miserable than being unprepared and miserable because of it...so plan ahead, get your supplies together, be prepared so you will have a good experience, and stay positive even when it pours rain.

 

About the time we hit snow, we were half way up and added our extra layers and had a snack.  Made sure we had our boots laced tight, our clothes were dry under our rain gear, and we could stay warm in the lowering temperatures.  It is important to make assessments as you go to evaluate whether you should continue or not.

Don't push beyond what you can do...just get to the edge.  The edge is where you wake up sore the next day and you know you did work.  The edge is not complete exhaustion, it is the good feeling of being tuckered.

4 miles away from the parking lot isn't the time to realize you're out of energy and need to stop.  Pay attention to your body.


I was excited to be in snow for the first time this winter! Yes I was cold, but if I kept moving I was good.

I also enjoyed practicing with my Go Pro.  I'm not terribly good at it yet but I'm getting slightly better!  All the photos in this post are taken with my GoPro Hero 4.

The day was great, I scrambled up to the tipy top in blowing snow and shared hot apple cider with some other folk who had climbed up the other side.  We chatted, shared snacks, and talked about gear. It was amazing.  Very glad I went and excited to do more!!

 

Hydration & Hydro Flask

Welp...in two days my wheels are pointed South for the 2015 fire season and I've got distance runs, pack test, push-ups, lunges, protein, clean-eating, sun-protection, living in athletic clothes, AMRAP workouts, cutting out fatty foods (within reason), and most importantly...

HYDRATION on the brain.

 

We have a saying on my fire crew. 

Hydrate or Die!

 Did you know that over 75% of Americans are continually dehydrated?  That means if only four of you are reading this...3 of you are probably dehydrated.

You may not feel it because you are used to dehydration.  Lack of adequate water has become the norm and I'm just going to put a plug in here for the health of all of you and America.

Drink the right amount of water.

 Don't skip.  You may be shocked to find out how different your body functions,

the speed your brain functions,

how you breath.

How glorious your skin looks and feels,

or your hair looks and feels,

or your eyes look and feel!

Seriously.  

Basic science lesson here: Your body is between 50% to 65% water.  Water is used to flush toxins out of your body, is used to dissolve minerals and make them accessible to the rest of the body, it carries oxygen to your cells, lubricates joints, protects organs...without it you die.


Hydration Rule 

  1. Take your weight and divide by 2
  2. That's the amount of oz. you should drink/day

As a firefighter, hydration is very much life and death...as in we haul guys off the hill every year from severe dehydration which can lead to life threatening things like rhabdomyolysis (Rhabdo) and heat stroke.  In the summer I'm very conscious of my water intake and haven't had any problems.

The winter is a different story...until this winter.  This time I made a full on brain engaged Abigail-will-stay-hydrated effort.  Guess what?  I've never, ever felt or looked better.  For serious.  My hair is shiny. My adult acne is virtually gone. My eyes don't feel scratchy.  My joints don't hurt from running.  I don't have bloating and embarrassing digestion issues.  I totally give the victory to H2O.

FYI: Drinking large amounts of water without replenishing electrolytes will flush nutrients out of your body (mainly sodium, calcium, and potassium) and you will end up weak and disoriented.  The brain and muscles will not function properly.  So eat a cheese stick, eat a yogurt, drink an Emergen-C or other powdered good-for-you-drink, gatorade, banana, peanut butter, chocolate milk...google it...there are tons of easy options. Here's one website.  There are gobs more.

 

Ok.  Speech over.  Now on to my favorite kind of water bottles.  

The Hydro Flask.  Yes I am one of those people.  Let me assure you I'm not jumping on a brand name band wagon.  These suckers really work.  Click here for the technical overview.

I have one that was a "thank you" gift from the Prescott National Forest at the end of last season.  They gave each of us one of the 44 oz. flasks with the PNF emblem etched on the side.  I started using it right away as I drove across Arizona, Utah, Nevada, and the dry part of Oregon for 3 days.  The ice from Prescott lasted the whole way.  From there I've been a believer.

Just today I received my newest part of my outdoor gear collection.  A 21 oz. narrow mouth in white.  

These aren't just for you outdoorsy and active folk (though if you are outdoorsy...this is a game changer).  Anyone who likes to have hot tea hours (or days) after you leave the house or an iced coffee drink that lasts more than 20 minutes (try 20 hours) then this is for you too. There are many sizes and lid options to suit your needs.  

{Psssst...Amazon has sales on these a lot...so keep your eyes peeled}

I still love my Brita filtered water bottle for every-day hydration.  But I am thoroughly ecstatic to have my Hydro Flask collection for my post-workout tea (or chocolate milk) down in Arizona and continual ice water for those moments when lukewarm isn't going to cut it.

#freedomfromlukewarm