Forewarned is Forearmed

"Knowledge comes by eyes always open and working hands, and there is no knowledge that is not power." Ralph Waldo Emerson

Training for a trek requires planning and conditioning-physical and mental. I've always been fascinated by the mental preparation needed to succeed at a given task. So an enjoyable part of that preparation entails visualizing the trek-seeing myself accomplish every milestone or imagining my reaction and counteraction to a possible hazard or threat. How will I react? What types of threats will I most likely encounter? What are my contingency plans? Etc. While on a trek, I can't alter external factors such as changing weather conditions, but I can learn to exercise a great deal of cognitive control in response to the stimuli with prior mental preparation. However, this is easier said than done.

Today I spent time reviewing the Inyo County Search and Rescue Mission public reports for the last few years. This report is published on the web and provides hikers with valuable, real-life accounts of emergency response to accidents, mishaps, fatalities, etc... The report offers factual information on frequent emergency responses and detailed information describing the hiker/trekkers' behavior, common mistakes, etc. For example, getting lost is a regular emergency response call. Interestingly, the common factor exacerbating a hiker's mishap is the tendency for the hiker to continue hiking when they would be better served to stay put in an open space or field. In addition, most panicked trekkers walked at night or with poor clothing, making their whereabouts more difficult for the rescue crew to pinpoint and wasting valuable time and resources for the hiker and crew. So, what to do? A GPS, personal beacon locator, map, and compass are necessary for this trip. As a backup, I'd sit in an open area, preferably near a water source, mark areas with bright-colored objects, use the mirror as a reflector and a whistle for searchers to hear, and stay put. It's easier to catch a stationary mouse than one that goes scurrying around in hopes of rescue. I would imagine that anxiety and panic are natural responses to the fear of the unknown and may arise. Therefore, recognizing that those feelings may arise and preparing strategies such as positive visualization, deep breathing/meditation may be helpful.

Recommended Reading:
Seneca, Tim, Wilderness Search, and Rescue. Boston: Appalachian Mountain Club, 1980

Let's get a party started?

Last night I spent the evening catching up on the old news with a college buddy from Northern California. Naturally, this upcoming trek dominated the topic of discussion. At one point, I was talking with excitement and speed as I shared in great detail my itinerary and planning. My buddy, whom I'll call X, remarked on my infectious enthusiasm and asked whether I would consider organizing future treks for close friends of ours. I was a little taken aback, admittedly. The idea excited but simultaneously unnerved me. Granted, I enjoyed organizing, planning, researching, and prepping the trip for myself, but not sure what I thought or how I felt about doing that for a group. The logistics are in my opinion the most straightforward task, but selecting appropriate trekking party members is an art-a difficult one at that.



In fact, I have uncovered a dearth of literature on the psychology of trekking and more specifically party selection, and yet it is probably one of the most critical determinants of group trekking success-I think. In my opinion, if a trek is to be successful, enjoyable, and safe, participants must have strength. But what is "strength"? I'd define group "strength" as the ability of the unit to accomplish the stated objective within the stated, agreed upon parameters. It is a combination of physical and technical proficiency and competence of members, equipment, and group size. It is also in large part the mental and emotional fortitude, commitment, compatibility, and attitude. They say that this game is 20% physical and 80% mental and as cliched as it sounds it is so true. Consider a situation that may seem challenging, let's say for example ascending a 2000ft elevation gain in 1.5miles. While the task is challenging and may appear impossible, it is accomplishable with a positive, "can do " attitude and a perspective that breaks down each step into manageable pieces and with proper slow pacing. I've seen on countless hikes that the weakest hiker is the limiting factor. It's not so much the hiker with the limited skill set or least physical preparation, but the hiker with the "weakest" mental and emotional attitude.



This brings me to the next point-compatibility. The pressures and challenges of the hike can take undo tolls on the group. The challenges can have a positive impact on personal self-growth, self development, and team bonding. Conversely, constructively working through dissension or better yet creating a compatible "like-minded" group is more likely to improve trekking success. And by "like-minded," I don't mean necessarily mean thinking alike but more like sharing a similar vision for completing the objective. The stress and close interactions are likely to exacerbate tensions, and therefore conflict resolution skills are needed to foster cooperation and support. As is often the case, you will often rely on your trekking buddies for safety and help. Wouldn't you want to know "boys/gals got your back"? I would.

11 Days and Counting

Time is a tickin....11 days and counting and the excitement of this nearing adventure is finally starting to sink in. For the last month or so, I've upted the ante on my workout regimen to 5days a week, 1 day hike, and 1 day of rest. I suppose every individual's training regimen should be custom tailored to their capabilities, but I can get bored easily with routines so I've included stair climbing, rowing, and jump roping for my cardio capacity building. I also began incorporating carrying my backpack with 10-15 lbs gym weights as I'm walking on the treadmill at increasing longer intervals. The objective is to train my back, shoulder and hip muscles to grow accustomed to the weight of my backpack. This increase flexibility, strength, and aerobic capacity will help buffer the stress caused by the continuous stress at the increasing high altitude. The challenge is not so much the weight of the pack (which by the way I'll have to structure my packing to accommodate the least amount of weight) but the endurance of continuously lugging a 30-40lbs pack over 5 continuous days at increasing altitude. The continuous stress on the joints and the muscles is as much of a concern as the potential for altitude sickness.

In addition to the daily exercise regimen, I've structured my daily meals to maximize my training results. Increasing proteins-eggs, beans, poultry, and tons of fish (I love fish, so this has been my excuse to indulge in sushi!); loading on fruits, vegetables, and whole grains. I've cut off my alcohol intake and incorporated vitamin and mineral supplements for my mineral and macro-nutrient requirement. I of course have to lay off the cookies, pastries, and other Starbucks goodies (sorry no more maple oat scone). Some people prefer to indulge but in smaller quantities and that is fine, I simply prefer to just cut it out cold turkey.

Speaking of food...time to eat.

Recommended Reading:
Musnick, David, M.D ad Mark Pierce, ATC. Conditioning For Outdoor Fitness, 2d ed. Seattle, 2004

Push-ups, Sit-ups, Pull-ups...oh my!

Yesterday was my strength training day and clearly my least favorite. I divided my two hour session into two segments-legs and back for one hour and arms and core for the second hour with of course 15min beginning and wrap-up stretches. After two hours I was feeling great and full of energy. So I headed out with a colleague in the early evening to hike Echo Mountain via the Sam Merrill trail in Altadena. Its 3200ft with a 1400ft elevation gain. The total trail is only a total 5miles round trip trek. However, it is a good conditioning hike due to the elevation gain. Needless to say, today I could hardly get out of bed as my limbs are tight and sore. Thank goodness I have cardio tomorrow!

Countdown to hiking Mt. Whitney 2011

58 days until I begin my five-day trek to the highest point in the contiguous United States-Mt. Whitney (14,505ft). I'm taking this trek alone but with a team of other experienced hikers whom I have yet to meet. The motivation is simple-to breakthrough what may appear to be a limit-physical and mental. I suppose I'm a natural adventurer of sorts, seeking new challenges in most facets of my daily life. My fascination with hiking began in the summer of 2007 when I flew to Peru alone to hike the Inca trail and summit Dead Woman's Pass (13,650ft) the highest apex along the 42km trail. I had never been to S. America and spent almost a year in research and preparation for this adventure. Peru is a beautiful country and the people, through my experience, are hospitable and welcoming. I'm grateful to have had the opportunity to travel and experience its unique culture.


 I boarded a plane destined to a country still riveting in chaos from an 8.0magnitude earthquake off the central Peruvian coast. This sudden violent tremor wrecked havoc on its people and cities just a few days beforehand. In spite of numerous pleadings from friends and family members to postpone my vacation, I remained steadfast and committed to my plans. The experience taught me a most valuable lesson-life is full of risks and a life well-lived is one that that takes risks in a calculated, thoughtful approach but with an open mind nonetheless. As I spent days along the trek, my body aching from fatigue, elevation, and constant trekking, I became acutely aware of the realization that limitations one perceives are more mental than physical, and with the right mental approach and training, almost anything can be accomplished. Trusting your judgment is paramount. As an American born woman of Greco-Lebanese ethnic heritage, this insight is profound for me.


So with that understanding, I continue my training for Mt. Whitney. Today's physical regimen centered on building my cardiovascular strength. One hour on the elliptical machine with varying resistances/speeds. Another hour spent running on the treadmill with an uphill incline. Tomorrow morning, its weight training and a day hike.



Until then

Y