Date: 2008-01-06
To: Physical Preparation
Miles today: 0.0

Well, we just got back from a day of sightseeing in Washington, DC. Spent most of the time just walking around the various monuments and other historic sites.By the way, for those who have never seen DC, here's a suggestion. When you get into Harpers Ferry you can catch a commuter train (MARC) that goes from Harpers Ferry to DC. In the morning it leaves Harpers Ferry at two times and makes three trips back in the evening. A nice way to spend a zero if you are so inclined.Okay, here are some thoughts about physical preparation for a thru-hike. Keep in mind that I'm in my 50s so I don't push that hard physically getting ready. One fear is that I might cause a significant injury before I even start. Anyway, here is what I concentrate on:1) Walking. I start walking in earnest about three months before a start. Build up to about a 3mph pace, eventually switching from trail runners to the boots I'll hike in. I also build up the weight in a day pack to about 15 pounds. Right now I have been walking about two miles each morning and two miles each evening.2) Stair climbing. I'm a big believer in stair climbing because my knees have gradually become more susceptible to injuries in the past few years. The stairs seem to work well for getting me ready for climbs. Especially with a SOBO hike, there is a lot of climbing in the early stages - before I'm really conditioned. I'm lucky that my workplace was on the 9th floor and I can slip out several times a day to climb the stairs.3) Weekend hiking. I go for a couple of hours hiking with my trail pack and about 15-20 lbs of weight in it. I try to make sure the weight is distributed the way it should be on a hike - close to your back and high in relation to your center of gravity. Every twenty minutes or so I stop and carefully rotate my lower back left and right, front and back. In the past this has seemed to help reduce initial hike problems where my lower back becomes sore with a full pack load.4) Speed walking. I used to do this on a treadmill, but found it boring. Now, I just go outside wherever I can. I just wear trail runners for speed walking. I start with a 3mph walking pace and gradually increase it up to 4mph. That's about the fastest pace I can maintain. I will do at least 20 minutes at the 4mph pace (to get the cardiovascular benefit) and then slow down. I've been told that you should concentrate on moving your legs/arms in a more rapid rhythm instead of taking longer steps/strides.None of my "preparation" involves jogging or running. I have concerns about my knees and think the walking I do is a good enough compromise. If I were younger, I'd probably be jogging.Once you actually start a thru-hike you are going to become sore within the first week - that's been my experience. Sometimes the soreness/pain results from being out of shape for the hike. But sometimes the same soreness/pain can result from how you carry your gear; how the gear is packed; etc. So you might want to check your gear, especially if you are suffering from lower back pain.For me, I can almost guarantee that after the first three weeks two things will have happened: 1) I will have worked out the "sore spots" (unless I injured something); and 2) My weight loss will have begun. I will probably lose around 5-7 lbs after the first three weeks of hiking and probably an additional 5-7 lbs after about two months. For my height/build/age I should weigh about 165 lbs. Currently I'm around 170 lbs. So in about two months of hiking I'm probably going to be at 155 lbs. And I will probably stay at that weight for the rest of the hike.By the way, enjoy the ability to eat whatever and as much as you want during the hike. Just be prepared to change those eating habits once you get back to "civilization." Otherwise, watch how fast and easy it is to put that weight back on.