My Peroneal Nerve Decompression: Part 2

It has been a few months since I last wrote about my surgery.  It has been a bumpy road to recovery, but mostly on the upward slope.  I’m happy to report that I am running again, although the build up of distance has been quite gradual.  My nerve has been taking it’s sweet time to heal, but with the help of acupuncture (yes, those are electrodes in the picture below), ART and few courses of prednisone things are moving in the right direction.

Acu,Mendo,BeerM 001

It has been liberating to run again, albeit at a slow pace and not always pain free.  But to get back on some familiar trails reminds of how much I do love to run, and I know not to take that for granted again.

As my strength has been rebuilding I have also been thinking about what adventures my body will allow me to partake in this year.  So far I have committed to hiking the John Muir Trail (216+ miles) from Yosemite to Mt. Whitney in late summer and then running the Chicago Marathon in October.  There may be an event or two sprinkled in between but with two big events on the calendar, things are starting to look up!

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2012 Event Recap

Instead of having a “Running Recap” this year, I have written an “Event Recap” since there wasn’t a whole lot of running going on.  While working on rehabilitating an injury that kept me from running, I took the time to embrace other activities that I have always wanted to do but I haven’t been able to fit in with a full running schedule.  I am thrilled that I was able to explore some new areas this year.

Wine Country Century Ride, 100 miles (May 2012): I finally started spending a little more time on my bike and rode my first century.  The Wine Country Century was a fantastic event that wound through the beautiful wine country hills near Santa Rosa.  The event was extremely well supported, and the amount of food was ridiculous!

Mt. Rainier Climb, 14,411 ft. (May 2012): This was the most technical climb I have done to date.  Mt. Rainier was an intimidating looking mountain but we were fortunate enough to have the weather window open up enough for the whole group to summit.  I did love glissading most of the way down.

Mt. Kilimanjaro Climb, 19,340 ft. (July 2012): Climbing Mt. Kilimanjaro has always been on my list and when a friend asked me to join her group I couldn’t refuse.  This week long hike up the highest mountain in Africa was fantastic.   The terrain varied daily and it was the highest altitude I have been to date. My first of the seven summits in the bag!

Peroneal Nerve Decompression (November 2012): After over a year of conservative efforts to heal a nerve injury that kept me from really running, I decided to take the leap and have surgery to release my peroneal nerve.  Now almost 2 months post-surgery I am slowly getting back to activity and I am hopeful of what’s to come.

This year had it’s ups and down, but my eyes have been opened to many new adventure possibilities.  Unfortunately new possibilities means way too many things added to my want to do list!  After some more time rehabilitating from surgery we shall see what 2013 brings.  I can’t wait!

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My Peroneal Nerve Decompression: Part 1

Just about every athlete goes through an injury at some point that can be a temporary or permanent game changer.  Over the last year I have been battling an injury that brought my 2012 running plans to an abrupt halt.   I wanted to write about my injury for two main reasons: first, because it can be a common injury in the running world, and second, because it is often misdiagnosed.  I am hoping that my experience can be of use to others.

For over a year I had symptoms into my left leg varying from numbness and tingling shooting down my calf, to feeling like someone stuck a knife into my distal, lateral hamstring. I tried every conservative approach to resolve these symptoms, from physical therapy, chiropractors, acupuncture, massage, and even a dose of steroids.  Conservative efforts helped to a degree, but there has always something that wasn’t quite right.  I had some diagnostic imaging done, first of my lumbar spine to rule out a disc herniation, and then of my hamstring to rule out a tear.  Both MRI’s came out clear, so now it was onto a nerve conduction test for my peroneal nerve (which branches off the sciatic nerve and wraps around the fibular head and descends into the calf).

My affected peroneal nerve speed was found to be significantly lower when compared to the opposite side.   I then had a nerve block to confirm the findings, which was a numbing injection directly into the nerve.  The entire outside of my lower leg became instantaneously numb, and no I didn’t have any pain, my leg was numb!  Within a few hours the nerve block wore off and it became very clear that something was entrapping my peroneal nerve, but what was unknown.  I knew I could delay the inevitable by doing another injection or have a peroneal nerve decompression surgery.  I had waited long enough, I opted for the surgery.

The surgery is a quick procedure in which, after the patient is given general anesthesia, the surgeon makes an open incision (about 3 inches long) near the fibular head on the back/outside of the knee and searches for what was entrapping the nerve.  In my case the nerve was found to have been stuck between fascia and the tendon of the gastrocnemius.  With release of the fascia all the other surrounding tissue had room to breathe and immediately expanded.  Unfortunately the nerve was found to be unhealthy with a very poor blood supply.  Now with increased space for vessels, it is hoped that the blood supply will rebuild.  The whole procedure was less than 45 minutes and before I knew it I was headed home with my leg locked out straight in an immobilizer brace.

My prescription was to keep the leg straight until the incision healed which was predicted to be 10 to 14 days.  I experienced firsthand what many of my patients go through when trying to get around with one straight leg.  I was fortunate enough to be able to weight-bear on my leg immediately so I only had to deal with crutches for a few days.  But getting around with a straight leg was a challenge.  My opposite leg was getting one hell of a workout going up and down the 3 flights of stairs up to my apartment.  I could see my surgical leg withering away while my opposite leg was bulking way up.

In a little under 2 weeks I got cleared to take off the brace and start bending my knee.  That was a welcome relief like no other.  It took me a number of days to start bending more comfortably and about another week to start ascending and descending stairs normally.  I had lost so much strength that even climbing stairs became a challenge.

Once I was bending my knee normally my brain seemed to have forgotten that I did actually have surgery and I started walking around with the speed and ease that I did prior to surgery, which at work meant 12 hours a day on my feet.  Big mistake and my leg let me know it!  My leg, that had started to feel normal for the first time in a long time, was now throbbing in pain.  I made a vigilant effort to spend less time on my leg, and the surgeon prescribed me a week long course of prednisone, which seemed to have knocked things back in gear.  I am now gradually getting back to activity.

So the journey continues and I am starting to crave an adventure for 2013, but I won’t get ahead of my rehabilitation as there is a ways to go.  Stay tuned for more updates on the rehabilitation of my peroneal nerve decompression!

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Marin Headlands: Tennessee Valley Trail (3.7 miles)

I have always taken the Tennessee Valley Trail for granted..flat and short, and a trail I usually use as a connector between other more strenuous trails. But in recent days I have come to really appreciate the simplicity of this trail.

To access the Tennessee Valley Trailhead, take the Stinson Beach exit from Highway 101, and head west.  Less than a half mile down the road there will be a turn off for Tennessee Valley Road on the left hand side, take this turn.  Tennessee Valley Road winds for 1.6 miles until it ends at the Tennessee Valley Trailhead parking lot.  If you arrive later in the day the parking lot may be full with parking overflow far up onto Tennessee Valley Road.

There are a number of trails that start at the Tennessee Valley Trailhead but the flattest and most easily accessible is the Tennessee Valley Trail.

The Tennessee Valley Trail heads west towards the ocean on a wide fire road that is paved for the first .6 miles and then turns to hard packed dirt for the remaining 1.25 miles.  The trail is open to pedestrians, mountain bikers and horseback riders.  The trails winds in a beautiful valley between the steep hills of the Headlands on either side.

There is a junction about .85 miles into the trail in which you have the option to take the regular Tennessee Valley Trail to the right, or the Lower Tennessee Valley to the left.  If you are trying to avoid hills, take the Lower Tennessee Valley Trail, which is a single track trail that is flat as a board.  Eventually the two trails meet up again just before arriving at the beach.

The beach is a beautiful black sand beach, with some interesting rock formations jutting out from the waves (the photo below taken from a hillside above).  On a nice day, the beach may be packed with people, but on a colder day you may have the place all to yourself.

The route back is the same way you came, unless you dare to venture up into the hills.  Overall the Tennessee Valley Trail is a great trail that caters to all ages and fitness levels.  I especially like to recommend this trail to patients who are recovering from injury and want to get a taste of the trails without any strenuous climbs.  When the time is right for strenuous, there are plenty of options in the surrounding hillsides.  My recommendation is to go early and get the place all to yourself and you may even see some wildlife.

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Mt. Kilimanjaro (19,340 ft., 5,963m)

Mt Kilimanjaro is the highest mountain in Africa and is thus considered one of the 7 summits.  Mt. Kilimanjaro once an active volcano, is one of the world’s highest free-standing mountains.

This year when my friend Dianette asked me to join in on a trip to Kilimanjaro, I could not refuse. Climbing the highest mountain on my favorite continent, was there even a question?  This adventure was guided by Alpine Ascents, a Seattle based company, and the same company that I successfully summited Mt. Rainier with earlier this year.

Day 1

All group members had arrived over the previous day and a half at Hotel Arusha in Arusha, Tanzania.  On day 1 of our climb we drove a little over and hour from Arusha to the Machame trailhead (5,800 ft.) which sits on the south-western side of Kilimanjaro.  Rain was coming down as we gathered under a shelter for a briefing led by our guide Eric.  There were 10 of us in our group (4 of whom had already been on Kilimajaro at least once), and since we were all from California, we appropriately named our team “Calimanjaro”.  We snacked, met our additional local guides, got a glimpse of some of our porters, changed our layers at least 3 times and were off!

Calimanjaro was looking mighty clean as we headed out into the rain forest, here pictured at the Machame Gate.

The terrain in the rain forest was varying shades of green, absolutely lush and beautiful.  We saw a few monkeys as we started out, but they would be the last wildlife we saw as we got higher and higher in altitude.  We stopped to snack every hour or so as we hiked up.

Not long after our second snack we reached the dining tent, which our porters had set up prior to our arrival for lunch.  Eating again?  I found this soon to be a pattern on this trip, eating, eating and yes, more eating.  I wasn’t really hungry but shoved down some food and had the daily lunch soup which was incredible.  We hiked on after lunch and the rain forest opened up to some shrubbery and our first view of the mountain.  It looked soooo far away!

Late afternoon we arrived at camp one, Machame (9,900 ft.), and were greeted by the porters who sang and danced for our arrival.  It was a fantastic welcoming.

We claimed our tents and Nicole and I decided to be tent mates for the week, which turned out to be a massive giggle fest all week.  The higher in altitude we got, the funnier everything became.

The group gathered again for dinner in the dining tent, ate, and had a briefing for the next day before heading to bed in anticipation of day two.

Day 2

We were woken up with a cup of hot tea deliver to our tent, which was a great way to wake up.  I really need to figure out someway to arrange this at home!  After a quick breakfast we were off.  We hiked up, and up for a total of 2,600 ft. of climb for the day.  We learned about going “pole pole” or “slowly, slowly” in Swahili in order to acclimate.

I am told the terrain in the morning was heath forest and afternoon it changed to moor lands.  Don’t ask me what those mean.

We had another nice lunch in the big blue dining tent, and then headed up again.  The afternoon terrain had quite a bit of volcanic rock, scattered with some unusual vegetation…Senecios and Lobelia (a few species often pictured in Kilimanjaro shots).

I loved the terrain in the moor lands.  It was unlike anywhere I have even been before with the volcanic rock and unique vegetation.  We got into camp, Shira (12,300 ft.),  late afternoon and had another scenic view of the mountain.  Temperatures really started to drop and out came the puffy layers.

At the end of this day, my stomach was telling me bad things were about to happen.  I couldn’t eat anything at dinner and I felt like something was going to explode one way or another, but that never happened.  I went to bed feeling like I got punched in the stomach and just hoping that the feeling would pass the next day.  I also discovered on this day that I cannot sleep at altitude…at all.

Day 3

Day 3 was a great day. The first half was rather uneventful as we trekked up through very rocky, volcanic terrain.  I found myself still unable to eat, but that was ok, as it was not the first time I have been running on empty.

After pretending to eat lunch, we decided as a group to add the Lava Tower into the day’s itinerary.  Lava Tower pictured below on the right was just that, a tower of lava that we scrambled up without our gear.  It was fun to get in a little bouldering to vary up the hiking.

From Lava Tower the trail descended through a valley filled with prehistoric looking trees called Senecios.  The valley was filling with a low layer of clouds which gave the whole descent a very mystical feeling and I would not have been surprised if a dinosaur crossed the trail.  I decided to run most of this descent, which felt fantastic, although it was a tad awkward running in hiking boots.  A few of us arrived early in camp and climbed down to a glacial waterfall and attempted to rinse off a few days worth of dirt and grime.

Our campsite, Barranco (12,800 ft.) sat in the shadow of the mountain and so far this was my favorite campsite.  Just gorgeous.

Evening activites went as usual: food, card games and playing with the pulse oximeter.  The handy pulse oximeter measured our oxygen saturation and pulse rates to make sure we were still alive.  So far so good!

Day 4

Today was our shortest day.  We had to cover a little ground to shorten the length of summit day, so there was a lot of downtime.

I attempted to learn the Kilimanjaro song that the local guides had been singing for the whole trip that starts with “Jambo, Jambo Bwana, Habari Gani…”.  That’s about as far as I got, because I quickly discovered that my memory shuts down at altitude, fail!

Once again we were greeted with song and dance.  What better way to end the day with a little butt shaking?  We camped at Karanga Valley (13,300 ft.).

We layed around most of the afternoon.  It was always a good laugh when the porters brought us a bowl of water to clean up with as we had so many layers of dirt, that scrubbing our hands did next to nothing.  We enjoyed the horizontal time, giggling away before dinner and a briefing.

Day 5

Today was the beginning of what would seem like a never ending day that melded into 2 days.  Our first mission was to get to our high camp at Kosovo (15,600 ft.).

We slowly hiked up through a high desert plateau covered with volcanic boulders, and had a lunch stop in the dining tent before making it to high camp.

We arrived at high camp early afternoon, and after a summit briefing and early dinner we laid down around 5pm in an attempt to sleep until 11pm when we had to get ready for the summit.  Below is a view of Mowenzi Peak seen from our campsite to the south.

Day 6 – Summit Day!

We woke up at 11pm, or I should say we got up as I don’t think many of us really slept.  We packed our bags, had a light breakfast and were off with headlands donned at midnight.  Dianette and I took off with a local guide, Daniel, as we wanted to go a little faster that the “pole pole” pace and we also wanted to do an additional hike down into the crater.  The predicted time to reach the summit (3,726 ft. of gain) was somewhere between 6 and 9 hours.

I trodded along behind Daniel, following his footsteps in the dark and taking frequent deep breaths to keep ahead of the altitude.  We took a few short breaks to refuel, but we didn’t stop long as the temperatures were getting colder and colder.  It was a challenge to keep my face covered by my buff and breath at the same time, a technique I definitely need to work on.

Suddenly around 3am we reached the first summit, Stella Point (5756m).  Hmmmm, that was faster than expected, yet it was exciting as I knew the main summit wasn’t much farther and we had this in the bag.  We continued on to the main summit, Uhuru Peak (19, 340 ft.), and soon enough the big green summit sign was reflecting in the light from our headlamps.  It was 4:20 in the morning when we arrived, we will thrilled!  The stars were incredible and I enjoyed the experience of having the summit to ourselves at 4 in the morning, but then we realized, “what do we do now?”.  We attempted to stay on the summit, putting on every layer of clothes we had, but I was watching my water freeze over by the second, and I couldn’t feel my nose or chin.   Dianette was curled up in a ball and I was pacing around, when finally after 20 minutes I said “we have to go.”

Daniel lead us off the summit and down into the crater.  We hiked on and a little over an hour later the sun began to rise just as we were reaching the crater.  The views were spectacular!

We could see the crater below us and the summit that we had just climbed down from behind us.  It was quite the treat, and once again we had it all to ourselves.  We could see some camera flashes of others in our group hiking up the rim to the summit which was exciting as we then knew that everyone was going to make it.

We did a loop back to Stella Point, got some photos in the daylight and then ran back down to high camp.

It didn’t take long to get back to camp and by 8am we were laying around in our tents.  The rest of the group arrived over the next few hours, and after lunch we packed up and headed down even lower on the mountain to Millenium Camp (13,000 ft.).

I had felt great during the summit climb but on the descent I could feel a small headache creeping up so I was happy to get to lower altitude.  On the descent we took the Mweka route on the southern side of the mountain.  There are certain routes designated for ascent and certain routes designated for descent which makes the flow of porters and hikers go quite smoothly.

We were bushed at Millenium Camp as it felt like we had been going for 2 days straight.  After dinner we headed to bed for an early wake up to hike out the next morning.

Day 7

We had a 5am wake-up call this morning, but I don’t think any of us really minded as we were ready to get off the mountain.  I was dreaming of a shower and a bed.  We hiked a couple hours through the shrubs before the vegetation turned to rain forest.

The rain forest was a welcome change visually, but the mud was not.  It was super muddy and I was doing everything not to slip and fall.  The concentration required to get through this section was a lot more than I anticipated, and my brain had just about had enough.  I was way too annoyed to take a picture.  But the end was near and soon enough we were there!  Done, done and done!  I downed a Serengeti Beer at 11am which was the best tasting beer I have had in a while.  We had a great lunch buffet awaiting, and when everyone arrived the porters did a final dance.

After lunch, everyone loaded up in cars and drove the 2 hours back to Arusha, where we were finally able to clean up a weeks worth of grime.  We had a celebration dinner at a swanky Dutch place in town which was a true celebration of a great week with everyone on team Calimanjaro successfully reaching the summit.

Overall a fantastic trip, and fun to see how my body did at 19,340 ft., which it did quite well.  Although we had a very strong group, doing the climb over 5 days (which was a day longer than some other group’s itineraries), enabled everyone to acclimate appropriately and reach the summit.  As we learned on the mountain other groups going up at a faster pace had a 50% summit rate, and we definitely witnessed some people that looked absolutely destroyed by the altitude.

So the “pole pole” lesson is learned, and what a fantastic mountain to get some altitude experience.  The varying daily terrain is unique to Kilimanjaro, beautiful and unlike anything I have every seen.  Would I do it again? Absolutely!  Having 4 people in our group that had already been on the mountain at least once does tell you something.

 

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Training for Altitude at Sea Level

Many of my adventures take place at altitudes exceeding 10,000ft.  Without having the time to travel and train in the mountains, and without the means or desire for an altitude tent, I have a few techniques which can be performed at sea level that I believe have helped me perform successfully at altitude.

My techniques are based on the fact that at higher altitudes there is less oxygen, and therefore the body must learn to function with less oxygen.  Anaerobic exercise (without oxygen) can be performed in short, intense bursts, usually under 2 minutes in duration.  Longer bouts of exercise, or aerobic exercise, require oxygen.  What better way to repeatedly activate anaerobic metabolism, but through short, intense…intervals!

My favorite devices for punishing, nausea inducing intervals are stairs, the erg (rowing machine), jump rope and everyone’s favorite, burpies.

Stairs are a fantastic natural interval tool that allow you to power through the ascent and recover on the descent.  The only limiting factor is the number of times you can do them.

The erg is like the devil.  Do 500 meter sprints with a brief rest in between and your heart will feel like it is going to burst out of your chest.

The jump rope is another great tool.  See how many jumps you can get in a minute, take a brief rest and then maintain that jump number for the next interval. Go for triple digits!

Last but not least are burpies.  I don’t know anyone that likes burpies, yet somehow they are extremely rewarding.  Pick a number, do that many burpies, take a quick break and do it again, and again.

With intervals, start with a work to rest ratio of 1:1, and as you get more comfortable increase the work and decrease the rest to a ratio of 2:1.  Track your progress by keeping track of your interval numbers.

Thanks to Justin’s Nut Butter and ZICO Coconut Water for supporting me through my altitude training. What better way to recover from these intense bouts of exercise but with a bunch of protein and potassium!  Let’s see how all this work pays off as I journey to climb the highest mountain in Africa, Kilimanjaro, this week!

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Mt. Rainier, Washington (14,411 ft.)

Mt. Rainier has an elevation of 14,411 ft. and is the most topographically prominent mountain in the United States (13,211 ft.).  In addition, Mt. Rainier has near 26 different glaciers, making it the most glaciated peak in the lower 48 states.  I learned about Mt. Rainier when my Dad took a mountaineering course on the mountain years ago, and ever since then I knew I had to put it on my list.

I signed up for this adventure with the highly recommended Seattle based climbing company Alpine Ascents.  Our climbing group was comprised of 8 climbers and 4 guides (9 men and 3 women…not a bad ratio).  Two of our guides had an amazing amount of mountaineering experience: Craig, had climbed Rainier almost 400 times, and Lhakpa had summitted Everest 14 times!  I knew we were in good hands.

Day 1

We met at the Alpine Ascents office in Seattle and loaded into a van for the two hour ride to Paradise on the south slope of Mt. Rainier.  Paradise sits at 5,400 ft. and is a popular destination for those visiting Mt. Rainier as there is an inn, visitors center, and a fantastic view of the mountain.  Paradise was the starting point for our climb.

The picture above shows our view of Mt. Rainier from the parking lot at Paradise.  The mountain looked a little intimidating from this angle, but we were lucky to have clear skies for our ascent.  The destination for the first day was Camp Muir at 10,080 ft. We situated our gear, donned our packs and were off.

We trodded along in single file, using the mountaineering “rest step”, allowing us to move at a slow yet effective pace.  We took a rest break ever hour, which helped break up the day as we were walking straight up the mountain.  I guess I was expecting a switch back or two, but no, we went straight up.  I could feel my body trying to get used to the changes in altitude and I used some breathing techniques taught by our guides to help along the process.

Late in the day we arrived at Camp Muir at 10,080 ft. and we were directed to our hut for the evening.  The hut was a very small square room with two bunks, and we equally divided ourselves between the bunks.  I was glad to have this cozy little shelter to keep out of the elements for the night.  As the sun set, the views of the surrounding Cascades were spectacular.

We headed to the “dining tent” for dinner where one of our guides, Lhakpa, made us a fantastic meal, and then we turned in early in anticipation for the next day.  Weather reports were constantly changing and it was unknown if aiming for the summit was even going to be an option.  I was feeling a little light-headed from the altitude, but then I reminded myself that I often feel light-headed at sea-level as well so no big deal.

Day 2

We woke up early to another sunny day, had breakfast and geared up for what I like to call, snow school.  We learned about self arrest, crampons, ice axes and techniques for getting up and down very steep slopes.  Snow school was relatively quick, yet essential as everything we learned we used the remainder of the trip.

We donned our packs, and this time headed out roped up together with crampons, helmets,  and ice-axes.  There were two others on my rope, and I was positioned smack in the middle.  It did take some getting use to being tied up to both the person in front of and behind me.  I felt somewhat like a shackled prisoner moving along, but I did feel safe traversing some very steep glaciers.

Our first destination was Ingraham flats on the Ingraham Glacier, or high camp, which sat at 11,100 ft.  It was from this point that we would camp for the night or push to the summit if weather allowed.  My lungs were not happy with this 1,000 ft. climb, but soon enough we reached high camp and rested for lunch.  It was decided at lunch that we would push for the summit after lunch instead of waiting until the scheduled time at midnight.  I was thrilled with this decision as moving up a glacier in the middle of the night did not sound as appealing.

We roped up again and headed up Disappointment Cleaver, which holy smokes was steep.  It was so steep that there were fixed ropes on the mountain that we could hold onto.  It felt like we climbing a vertical staircase of snow which kept going and going and going.  The crampons were key for this section and I dug my toes deep into the mountain with each step.  We took a break around 12,200 ft. and I felt fantastic.  Something about the steep climb got my body in gear and regulated my breathing and I felt the best that I had felt the whole trip.  I was ready!

We continued along roped together and started to hit some switch-backs which made ascending the glacier a bit easier.  After another hour of these switch-backs we took another break and the next stop was Crater Rim, where we could then head across to the true summit of Mt. Rainier, Columbia Crest.  Just before we got to Crater Rim the weather took a turn and the winds really picked up and started blowing snow from the summit.  Temperatures dropped and I could feel my face getting massively wind burned.  I wanted to speed up but was limited by the rope schakles and I felt myself being pulled in both directions. Sigh…

Finally at Crater Rim I hastily tossed down my pack and threw on all of my layers.  The snow was really blowing and I had just a few feet of visibility.  I left my pack at the rim and moved as quickly as I could to Columbia Crest although I couldn’t see anything except a dark figure in the distance in front of me, so I followed that figure.  I felt like I was running to the crest, and maybe I was since it took me about about 1/3 of the predicted time to cross the crater.  When I got to the top we took some pictures, celebrated for about 30 seconds and turned back around, it was cold!

I wanted to get off the summit as fast as I could, so I hurried back to the packs, roped up to the others and off we went.  Within 20 minutes we were out of the snowy blizzard and back to calmer skies.  The rest of the journey back to high camp was uneventful, except for one section that Lhapka calmly told us to move quickly through.  He informed us that there had been an avalanche there in the morning and it was at that point noticed that the path was surrounded by massive chunks of ice that had recently fallen from above…you don’t have to tell me twice!  Dinner was waiting when we arrived back at camp, so I shoveled in some food and headed to bed to recover from the long successful summit day!

Day 3

The sun woke us up really, really early on Monday, and some other climbers apparently didn’t look at their watches as they started to pack up at 5:30am…come on guys!  Today was all about the descent.  We packed up our gear, roped up and headed the 1,000 ft. down to Camp Muir.  At Camp Muir we had breakfast in the kitchen tent and packed up again to head down the remaining 5,000 ft.  I put on my gortex pants, as there were a number of tracks that we could glissade (a.k.a. slide on our butts) on the way down.  My shin was so sore from the double plastic mountaineering boots we were required to wear, that I chose to glissade any chance I could get, and it was a blast!

The last 3,000 ft. of the descent the weather turned and we found ourselves in a snowstorm.  I couldn’t see anything as my glasses fogged, and snow was pelting me from all directions.  This was the least enjoyable part of the trip for me and I had one goal and it was to get off the mountain!

We did eventually arrive back at Paradise and the first thing I did was rip off those horrible boots, and change clothes.  Now everything was good!  On the way back to Seattle we fueled up with a Nepalese lunch and celebrated the successful summit of everyone in our group (which apparently is quite rare).  I felt lucky that we had a strong group and good conditions so that everyone had a successful climb.

Mt. Rainier was quite a mountain that taught me some respect for the unpredictable nature of mountains.  I’m sure I will return to Mt. Rainier some day, but in the meantime I’m going to get in some more altitude training for the next summit on the calendar… Mt. Kilimanjaro. Woohoo!

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Rancho San Antonio Park: Black Mountain Trail (9.4 miles)

The Black Mountain Trail has the reputation of being one of the steepest trails in the Bay Area.  The trail is 9.4 miles round trip, and the 4.7 miles to the top gains over 2,300ft. Once being made aware of these statistics, I of course had to check this trail out.

The trail head is easily accessible from Interstate 280, about 40 minutes south of San Francisco.  Take the El Monte/Moody Road exit and head west on Moody Road.  Follow Moody Road as it passes Foothill College, and take a left to continue on Moody.  Take your second left onto Rhus Ridge Road, and continue .2 miles to a small parking lot on your right.  The parking lot only holds 12 cars, so if it’s full you may have to park a ways away and add a few miles to your trip.

The trail starts off on a well groomed fire trail that passes a local residents abode and then starts winding steeply up a mostly shaded path.

The path continues to wind uphill for a little less than a mile and then opens up to a canyon and a trail junction. Take the Black Mountain trail to your right.  The trail is single-track and climbs gradually over the next 2.3 miles.  There are a few trail junctions on this section of the trail, but stay on the Black Mountain trail.  Some parts of this section are quite exposed while others are heavily shaded by oak trees.  A fellow hiker told me he spotted a rattlesnake in this section and to keep my eyes and ears open, which I did with my trekking poles posed.

Just past the 3 mile mark you pass a power line tower and then the trail changes dramatically. The trail turns into a fire road and starts shooting straight up for the last 1.5 miles.  Ok, not straight up, but it is steep.  In fact, the trail climbs 1000 ft in less than a mile.  Wearing a 40+lb pack, I was glad to have my trekking poles as they provided some traction so I wouldn’t slide back down. Not many Bay Area trails come to mind with this amount of climb for a good mile and a half.  And as the picture below shows, it did feel like the trail was heading straight into the sun!

Finally at the top of the ridge you will pass by a fenced off area of towers and then come to another trail junction.  Head right to Monte Bello Road, and once you hit Monte Bello Road, take a left and you are at the top of Black Mountain.  To your right you will see a cluster of rocks which is a good place to rest before the 4.7 mile trip back down.

From the top you can see Skyline Ridge to the west, and to the east you can see the cities of the Peninsula below…just beautiful.  I enjoyed how challenging this trail was in a relatively short distance.  Although it is a ways from the city, I can’t wait to come back and run it without a 40+lb pack.  Of note there is no water on the trail, so bring plenty and watch out for snakes!

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Wine Country Century Ride (100 miles)

I have always wanted to do a century ride, and when I got an injury that kept me from running for a few months I figured it was a good time to get on my bike and complete this goal.  I chose the Wine Country Century, put on by the Santa Rosa Cycling Club, which as rumor had it was quite a popular event.

The ride started at the Wells Fargo Center for the Arts in Santa Rosa.  Check in was smooth, and just as the sun was rising, my friend Michelle and I were off.  I was initially worried about bike congestion with 1,500 riders, but everyone started at different times and there were a variety of distances offered so congestion was never an issue.

The first portion of the course headed west and wound in and out of the wine country backroads, passing family owned wineries and farms.  There were no cars in sight, but the roads were a bit torn up and we had to navigate around a number of pot-holes.  Also, it was cold, really cold.  With weather predicted to be in the 80′s we did not expect such a cold morning, and clearly we should have worn more layers.  My fingers and toes were numb and my teeth were literally chattering!

There was a long gradual climb up towards Occidental and then a long descent through the redwoods down to Monte Rio, which was just gorgeous.  Before we knew it, we were at the first rest stop at mile 25. The rest stop was literally just that, people were r-e-s-t-i-n-g.  There was a massive array of food and a warm potato breakfast burrito just made my morning (along with some cookies, fruit, and chips). We lingered for a bit, as that seemed the thing to do, and then headed out again.

The second section continued through the redwoods to Guerneville, and then east to Forestville.  It was still cold!

Eventually we made it out of the shade and back into vineyard territory and the temperature began to rise.  The second rest stop was at mile 48, just next to the Russian River.  Once again we munched and munched and munched.  I felt sick getting back on the bike, but how could I resist so many goodies.  These were the best rest stops ever!

There was another 22 miles until the lunch stop near Lake Sonoma, which I though of as 22 miles to burn of all the food I had just eaten and work up an appetite for lunch.  We passed by Healdsburg and what seemed like at least a thousand wineries on the way.  I was questioning why I was biking in 80+ degree heat instead of drinking at any one of the wineries we passed, hmmm.  We arrived at the lunch stop and raced to get some very tasty sandwiches among other things.  The event organizers had layed out dozens of picnic blankets and people were napping all over the place which I found quite amusing.  If I had layed down for a nap I don’t think I would have gotten back up.

We didn’t dally too long at lunch and carried on to towards Geyserville, then Jimtown and finally the 4th and final rest stop.  On this portion of the course I started to feel some quad fatigue and then some pain from the seat that was a pain unlike any I have ever experienced before, wow, wow!  I was so glad to get off my bike at the rest stop.  To my welcome surprise, there was Coke at the rest stop, which I knew would numb all of the seat pain and pull me through the last 15 miles.  As usual I got my “finish line is within grasp” adrenaline rush, which helped power me through.  How could I not power through with a barbeque and Lagunitas beer at the finish!  Before we knew it, we were at the finish line and yes, eating once again.

Overall I though the Wine Country Century was a fantastic event that was extremely well organized.  The course had 3,300 ft of climb which is not a huge amount, but enough for my first century.  The scenery was gorgeous and the course was well planned.  I would definitely do this event again, but for now I’ve got to get my feet back on the trails.

 

Posted in Other Feats of Endurance, Uncategorized | 1 Comment

Cross-training: Bikram Yoga

I have never really embraced yoga before, as it never satisfied my cardio craving.  When I got a hamstring overuse injury last year, I knew I had to change something in my routine to maintain muscle mobility if I wanted to keep putting a lot of miles on my feet.  Now yoga in a 100 degree room, that sounded like something more up my alley.

Bikram yoga was developed by Bikram Choudhury, and brought to the United States in 1971.  Bikram yoga is a 90 minute routine of 26 postures, the first half of which are in standing and the second half are on the floor.  Yoga studios claims that a regular yoga practice has many health benefits: eliminates toxins, improves spine flexibility and health, lubricates joints, stretches and tones muscles, etc. etc.

I have been attending Bikram yoga classes at studio in the Bay Area called Funky Door Yoga and let me tell you, it is appropriately named.  As soon as you walk in the door there is a smell that is just hard to describe other than saying it is a combination of humidity and funk.

I dragged a friend along to my first Bikram yoga class, and as the instructors say the first class is to just get use to the heat.  I found myself pouring in sweat in just a few minutes, and I had barely done anything.  It was easy to follow the verbal instructions and keep up with the poses.  I have never had good flexibility, made worse by all the running, so I did have to modify some of the poses, but part of the allure of Bikram is you can easily measure progress with the poses as they are the same each time.  I found the standing poses to be quite do-able, and each pose is performed twice.  I was pleasantly surprised that there was a lot of Shavasana, or corpse pose, with the series of floor poses.  Even just laying on the ground in over 100 degree heat makes you feel like you have done something.  Since I have some experience exercising in extreme heat I was able to make it through the class without problem (although my friend was not as lucky).  I must have sweat out a few liters of fluid which felt cleansing and rejuvenating.

Each time I have gone, the poses have become a bit easier so perhaps there has already been some flexibility improvement.  And after class, I just feel fantastic.

I do appreciate that the instructors do not push people to stretch more than their bodies are capable of which can lead to injury.  I also appreciate that people can sit out poses or leave the room as need be.  Taking this into consideration, people need to be aware of their own bodies and respect what they are and are not capable of doing to avoid injury.  I have treated a few patients with yoga injures, but none so far from Bikram.

Bikram is definitely not for everyone, and I can think of a few friends that might shoot me if I dragged them to a class.  But for those that can tolerate the heat I think Bikram is a good addition to any training program, as it does work on maintaining flexibility.  For the endurance athlete, maintaining flexibility can enable one to train harder and longer with decreased risk of injury.  I do plan on keeping Bikram in my routine.

 

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