Marykaa's Fitness Log 10

FRIDAY, June 2nd 2006

Mont Saint-Hilaire

HIKING start 10h00am
WEIGHT OF PACSAC : 33 lbs

RED trail, starting and finishing at the P
UP 1h15 mins / 411 calories / 45% fat / AveHR 119 71%/ MaxHR 153 91% / 28 mins inZone (75%+)
DOWN 1h09 mins / 284 calories / 55% fat / AveHR 104 62%/ MaxHR 139 83%

I really need a better pac sac for these weights.. and didn't have time to go try my big pacsac that's in the back of the garden shed.

wheather : short and t-shirt weather, but quite a bit of mosquitos on the bottom half of the red trail
..

DIET
Blogging

Mix of ballroom dances and more : Vienniese Waltz, Slow Waltz, Bachata, Tango, Jive (Rock n' Roll), Tripple-Swing (Swing), QuickStep, Foxtrot, Cha cha, Mambo, Samba, Merengue, Slow, Hustle, Disco, Line dances, Twist, Passo Doble, Rumba. Right click and save to listen to Dances in bold.
	Le Sodanse, Beloeil With the theme of an evening on a cruise ship the dance hall where we take our ballroom dance classes had alot of atmoshere. There were some competitions and some demonstrations, like the Viennese Waltz in the picture, but also alot of time to dance. We were with two other couples from our classes and had alot of fun..

Periodization Training for Sports
	Just got it in the mail a few days ago.. If I wasn't so busy, I wouldn't put it down 'til the end! Some of it I already know for other books and from my coaching cerification in 1996.. but I never had it all spelled out so clearly.

Gabriel at Mount Hurricane	View from Mount Baxter

Backpacker.com on knee pain

Manual For Your Knees
Say "good-bye" to knee pain on the trail

By Gina DeMillo, May 2002

Photo by John Burcham

I'm not a gambling woman. So when Southwest Editor Annette McGivney suggested we backpack down one of the nastiest trails in the Grand Canyon to test some new joint-saving techniques, I said, "No, thanks, I've done enough damage to my knees." Turns out Annette had an ace up her sleeve, in the person of Cynthia Billings. A Flagstaff-based physical therapist who works at the Grand Canyon National Park medical clinic, Billings had promised to teach us a few simple techniques guaranteed to cure our aches and pains. I quickly reconsidered. A rim-to-river hike was on my life list, and I'd get step-by-step advice from a knee expert while watching sunlight dance on redrock walls. It sure beat another visit to my local sports clinic.

The New Hance Trail dished out 8 hours of sharp switchbacks and steep dropoffs, the kind of pounding that would usually leave us soaking sore knees in the nearest cold creek. Yet the only thing we chilled in the Colorado River that night was a small bottle of rum. And 3 days later, after almost 11,000 feet of elevation gain and loss, we emerged without a twinge of knee pain. A miracle? Nope. Just a slew of knee-saving tips that really work.

At Home

>>Squat And Crunch

Billings put us on a pretrip regimen of exercises designed to strengthen the muscles surrounding our knees, but also our ankles, shoulders, and stomach. Stronger ankle and trunk muscles improve balance, reducing the stumbles and awkward steps that can strain or rupture knees. Billings recommends lunges, squats, and stomach crunches three times a week, starting 3 to 6 weeks before your trip. "Do three sets of as many quality reps as you can manage, with a minute or so rest in between."

>>Surf A Sofa Cushion

Weak ankles lead to more knee twists, so spend extra time strengthening those joints. Stand on one foot on a pillow or similar unstable surface and try to maintain your balance. Repeat with the other foot. As your balance improves, add a controlled dip, mimicking the posture of a deep uphill or downhill step.

>>Reduce And Replenish

During trip planning, find ways to lessen demands on your knees. Avoid routes that require big-mileage days, multiple mountain passes, or long hours of rock-hopping. Schedule time for rest breaks and unexpected delays. Pack extra snacks to boost your energy and muscle recovery, and stay well hydrated.

>>Lighten Up

Billings suggests packing as lightly as possible, because less weight on your back means more stability and less joint pounding. Only a mile down the winding, rocky New Hance Trail, I paused to celebrate having left my book, camp chair, and other luxuries behind

>>Break 'Em In

Boots and knees, that is. Choose the right boot, wear it while you train, and your knees will thank you, says Kirby L. Turnage, M.D., an orthopedic surgeon and seasoned hiker. "Lightweight boots put less strain across the knee," notes Dr. Turnage, but it's more important to train with the boot you'll wear on the trail. "Before a recent winter hike in Colorado, I wore my heavy boots and a loaded pack on the stairclimber at the gym. I got a lot of laughs, but once I hit the trail, I was able to hike 8 hours a day on steep trails without a problem," he says.

>>Support Your Feet

If you tend toward flat-footedness or pronation, ask your boot salesperson for quality insoles that support your arches. "Excessive pronation causes problems for your foot and ankle and strains the inside of your knee," according to Dr. Turnage. If pain continues even with the over-the-counter insoles, see an orthopedist who can prescribe custom orthotics.

On The Trail

>>Grow More Legs

Trekking poles made our loads seem even lighter by offering more stability and balance. "Oftentimes, it's the twisting move people do to regain their balance that ruins their knees," says Billings. "Without poles, you have only your muscles and ligaments to balance you. With poles, you have 3 or 4 points of contact."

When lowering yourself down steep drop-offs, use the double-pole plant technique, placing both poles simultaneously and easing yourself down. Use the poles as extensions of your arms, as shown above. (See Body Language, December 2001, for more on proper pole use.) "Just beware of telescoping poles," says Northwest Editor John Harlin. "I've taken bad tumbles when loose pole sections collapsed under heavy pressure."

>>Stretch, Don't Strain

"When my knees start to twinge, I drop my pack for a stretch break that brings blessed relief," says Northwest Editor John Harlin, who has taken his joints up and over hundreds of mountains. Loosening your muscles eases the strain on tendons and ligaments, reducing the likelihood of inflammation and tearing. Stretch for 10 to 15 minutes after any cool-down period, such as lunch or an afternoon siesta, focusing on quads, hamstrings, calves, and ankles.

>>Climb Down The Ladder

Billings also suggested that we maneuver backward down steep drop-offs. "Many backpackers find it easier to use their stronger uphill muscles (hamstrings and glutes) to lower themselves off boulders and ledges." Though hiking in reverse was a bit intimidating, stepping backward reduced the jolt to our knees.

>>Unbuckle Thy Knees

Dr. Turnage and Billings agree that landing on locked knees is like driving a car without shocks; the jolt can send pain throughout your body. "Try to step down in a less concussive manner," says Dr. Turnage. "Allow your knees to bend and your muscles to absorb the weight." Billings adds that if your knees tend to lock, you should work on strengthening your leg muscles at home and lightening your pack weight.

>>Look Before You Leap

If a drop-off is too big to step down, don't jump. "When you've been hiking 8 hours, your muscles will be fatigued, and rock hopping or jumping as you descend could lead to a serious twist or break," says Billings.

"I'll sit down and slide over a big step," says Mike Frick, a Grand Canyon backpacking guide. Hopping the occasional stream is fine, but if your trip involves several crossings, change into sandals and wade across.

>>Squat No More

Whether you're driving tent stakes into the ground or cooking over a tiny stove, squatting stresses ankles and knees. "At the end of the day, when your muscles are tired, you're more likely to injure yourself by squatting," says Billings. If you have to get down low, kneel on something soft, like a fleece jacket. Better yet, raise your stove up on a rock so you can sit or stand to cook.

>>Treat Pain Early

At the first twinge of pain, perform preventive joint maintenance. Stretch. Lie down and elevate your ankles and knees above your heart (use a rock or tree trunk as a footrest). If your ankle is unstable, your knee may twist to compensate, so extra support for your ankles could mean less pain in your knees. Try taping your ankles or wearing an athletic ankle brace.

If you begin to feel pain on either side of your kneecap, try this makeshift knee brace:

Step 1. Place a patch of tape (athletic tape is best, though medical or duct tape will do) behind your knee and on the side opposite the pain.

Step 2. Tear a second piece of tape long enough to wrap around your knee. Anchor one end of the tape on the patched side of your knee, then tear the strip lengthwise and pull each end around your kneecap, as shown above.

Step 3. Secure the loose ends on the other side of your knee. Frick, who regularly carries 90-pound packs for his clients, says you shouldn't be afraid to look to a stronger hiking partner for help. "Ask your friend to carry some of your gear. It's amazing how losing a few pounds makes your knees happy."

>>Follow No Leader

"We backpackers often trace the footsteps of the hiker in front of us," says Billings. But following in the footsteps of someone who is much taller or stronger than you could mean added stress on your knees. "If you're shorter, look for ways to take smaller steps, especially going downhill. Create miniswitchbacks as you hike, and don't step up or down a ledge that's too big for you if there's a way to go around it" (see the photo above left).

>>Check Your Alignment

At 6' and 5'10", respectively, Annette and I were accustomed to using our gangly legs to step around or over obstacles, often at awkward angles. Our long, sometimes clumsy steps resulted in twinges of knee pain. The reasoning: When your alignment is off, your muscles and ligaments have to work harder to keep your ankle from rolling and your kneecap tracking straight. "It's just like a car," reports Billings. "Bad alignment is no big deal if you're just going a few miles. But drive a lot farther and you'll wear out your tires."

Billings said the pain would subside if we kept both legs in alignment as we walked. "With each step you take, make sure to keep your hips, knees, and feet parallel to each other," advises Billings. "If one knee is facing forward, the other shouldn't be twisted to the right or left."

In Camp

>>Free Your Feet

...and your knees will smile. Changing into camp shoes or sandals "gives your feet and lower legs huge relief by improving circulation and relieving pressure on your heels and ankles," advises Billings. "Plus the lighter, more comfortable shoes can help relax your gait, which eases strain on your knees."

>>Massage, Anyone?

Nothing helps muscles recover from a long day on the trail like a massage. Take turns with your partner kneading calves, quads, and hamstrings. "Light massage is best-almost like stroking a dog," says Billings.

>>Skinny-Dip Soak

Jump in a chilly lake or river, and you'll do wonders for your circulation and muscle and joint recovery. It might make you smell better, too.

No More Knee Pain

Our experts showed us how to prevent the most common backpacking knee injuries.

Injured ACL (Anterior Cruciate Ligament)
Symptoms: Swelling; instability of your knee following twisting or "pop" sound
Prevention:
* At home: Strengthen quads and hamstrings
* On the trail: Avoid twisting and locking knees; use trekking poles and lighten your load

Posterior Knee Pain
Symptoms: Pain behind your knee; could be related to a torn meniscus (see below)
Prevention:
* On the trail: Avoid forceful twisting; have a friend hoist your pack onto your back; take breaks to stretch leg muscles
* In camp: Avoid squatting

Strained Collateral Ligament(s)
Symptoms: Pain on either side of your knee; stiffness and pain following a fall; instability of your knee
Prevention:
* At home: Practice balancing to prevent falls on the trail
* On the trail: Avoid hopping over obstacles or jumping down; use trekking poles for stability

Anterior Knee Pain (Patellofemoral Syndrome)
Symptoms: Pain over or below your kneecap; pain when hiking downhill; more common in women because their wider hip angles cause the knee to track differently
Prevention:
* At home: Strengthen your quads
* On the trail: Avoid long sections of downhill hiking; lighten your load; use an over-the-counter neoprene sleeve to help keep knee tissues warm and apply gentle pressure
* In camp: Avoid squatting

Torn Meniscus (the cushion between your femur, or thigh bone, and tibia, or shin)
Symptoms: Swelling; pain on either side of your knee; buckling or locking of the joint when it's in a bent position
Prevention:
* At home: Improve balance and strengthen ankles and knees
* On the trail: Avoid forceful twisting; have a friend hoist your pack onto your back; use trekking poles
* In camp: Avoid squatting

my thoughts

* When the hills are steep : shortened hiking poles about 1" going up.. and lengthed them 1" going down, instead of leaving their at my normal length.
* Bring a washcloth to soak in water and put on knees during rest periods if it's impossible to soak the legs in a stream.
* Carry duct-tape for emergencies.
* Loose a couple pounds of body weight...

There's a great Outdoor Stuff store in Beloeil, SAIL. We went to buy some Chlorine tablets. I like them more than the new stuff that's liquid and you have to mix two liquids before putting it in the water.

and I also bought Gabriel the same Hiking Poles as I have.. the LEKI Makalu Tour poles with shock absorbers.. It's a gift.. just because he is so wonderful!. but he decided to chip in part of the cost.

But after that we went to LaCordée and bought a topo map of the Adirondack Park, by National Geographics. I also bought a Platypus 2+L collapsable water bag. but not the system to drink directly from it.. I just want to be able to refill my water bottle when I need to with out carrying extra water bottles that are heavier

I won't bring the topo map on the hike, just in the car, but I scanned it in the region we'll be hiking and printed it out, and put it in a recycled milk bag. That's much lighter and I'll keep tha big map intact.
I'll also bring the "Randonnée Pédestre - Nord-Est États-Unis" book I bought maybe 10 years ago.

The trail #3 that's on the south Side of the Ore Bed Brook is spectacular but alot less used than the other side.

If you google-image for ' Gothics hiking ' you'll find pictures of the trail #4, that's actually the Friction Climbing section with the cable in the picture below.

All distances on the map are in Miles.

More comments probably later.

Views from MOUNT GOTHICS

	Gabriel's first full day hike. What a start!
	I learned the phrase "friction climbing" .. but on some section there were cables . Gabriel chose to have fun with them both going up.. and down.. I took the more technical way and only grabbed on to them when I really needed to. probably more comments later..
	Stéphane from Club Rando has fun jumping back and forth on rocks that I was just glad to get across. I'll have to practice that skill sometime.. I don't trust myself (nore my boots) very much in this kind of situation. More photos

ESTRIADE
	Total time : 2h07 plus 15 mins stop at Waterloo Total distance : 42 km About 22°C, grey skies and more wind than I expected.From Granby to Waterloo and back. Lac Boivin in Granby Bromont Ski Hills Lake at Waterloo me and my Trek 700 Multi-Track

Mix of ballroom dances and more : Vienniese Waltz, Slow Waltz, Quickstep, Foxtrot, Jive, Tripple-Swing, Cha cha, Tango, Mambo, Samba, Salsa, Slows, Line dances, Disco, Batchata, Rumba Right click and save to listen to Dances in bold.
	Do-Ré-Mi Stardust Maybe I should have eaten more supper, or taken a nap before going out, either way.. I was low on energy. But still loved dancing, just skipped a few.

TRIP TO QUÉBEC CITY

Parc Chauveau
HIKING
1h30mins brisk walk
With Gabriel, Bernard & Céline.
photo : Garbriel and I

Chutes Kabir Kouba
HIKING
1h strolling
With Gabriel, Bernard & Céline.

The St-Charles River goes right through Québec City, and there's a linear parc that has a nice trail in it. The city lenghtens it 1km every year.

PARC DE LA JACQUES CARTIER
Sentiers des Loups (The Wolves Trail)
HIKING start 11h00am
With Gabriel, Bernard & Céline

UP 2h00 including 10 mins walking so as not to wait for Céline
DOWN 1h25 including 10 mins walking so as not to wait for Céline

Céline has some health problems this year. I hope she'll get better soon. Even though she is 5'2" and almost my age, she could follow very well.

wheather : short and t-shirt weather, beautiful sun but just enough clouds when we're at the top to feel great.

The trail mountain as seen from the river.

After visiting two local stores at luchtime, went to Beloeil to buy my hiking boots at SAIL.

Tried on different makes and models for about 50 minutes. Got blisters on my hands from tieing and untieing..

Finally decided on the Merrell Summit II.
I have two weeks to break them in at home and bring them back if I don't like them.

Buying hiking boots..

Some well known things
*How much load will you be carrying? Buy the boot according to your needs.
*Try the boots on in the evening, when your feet are swollen.
*Wear the same type of socks you'll be wearing.

My experience
*Beware of salespeople measuring the foot with a Brannock device. It gives a very general idea where to start but it doesn't take into consideration the different models. Don't let yourself be influenced by the "size number" of the boot you are trying on.
*If you're buying boots for heavy loads, try them with a heavy load. Your feet actually flatten under the weight.
*It's normal for the boot to crease at the toes.. just make sure that the crease isn't somewhere where it hurts.
*Go to a store where they have an incline to try your boot out at different angles. Including standing sideways on the "hill".
*Wait a few days before waterproofing them, just in case you want to take them back.

When I read that John Izzo was looking for bloggers, I figured he could help me improve this log, so I asked him to look at it and tell me it's worst feature or aspect, he never got around to that, but asked me if I wanted to be a featured blogger on his page. I have no idea how long I'll be on the page, but I like to encourage new ventures and he definately seems to put alot of heart into his company. So go check it out. There's alot of good stuff there!

We saw it last time. This time my boyfriend bought it

MSR HUBBA HUBBA

for 2 people

What I like about it most :
*less than 5 lbs (2.2 kg)
*two doors and two vestibules

It's a real little gem!

HELLY HANSEN
LIFA SPORT
Base Layer Socks

I've been wanting to try 2 pairs of socks for hiking for a while now.. but sales-people kept telling me it's not necessairy. But I wore 2 pairs for fencing for over 25 years, and loved it. I finally decided to buy some and try them for hiking, against what people said.

Paper log (actually it's light cardboard, legal size) on the other side is room for the cardio

Groulx Mounts http://www.caniapiscau.net/tourism/index.html

The Groulx Mounts massif is located east of the Manicouagan reservoir, 330 km north of Baie-Comeau and 220 km south of Fermont. To reach them, take the Trans Quebec-Labrador road (389-500). The massif covers a surface of about 5000 km². Veyrier and Jauffret mounts are among the highest summits of Quebec, at 1104 metres and 1065 metres in altitude respectively. The Groulx mounts have gained an international reputation, as much for their beauty as for their unmarred natural state. In the province of Quebec, they are a dream place to hike or off-track ski. Traveling in the Groulx mounts is to discover the wonderful world of the arctic without having to go too far off the beaten road. Sculpted in the oldest rock formations of the world, the massif is a virtually untouched island of taïga. Their distance from major cities partly explains their exoticness.

putting this note in for myself.. to go there someday. But NOT in the bugs' season!

I know the Taiga from my 1975 canoe trip from Shefferville to Kujjuaak.. It's truely amazing wilderness.

Might aw well insert a map of Québec here..