One of the many things I love about living in the Black Hills of South Dakota is the easy access to miles and miles of public trails through the Black Hills National Forest. We are especially fortunate to have maps of the many Forest Service roads. These maps are updated annually and available from Forest Service offices. So, in addition to how I endure the weather conditions, another common question I am asked is “Aren’t you afraid??” This is because I spend hours running and walking often by myself on trails in the woods. I got hooked on trail running many years ago in the Berkshire Mountains of Western Massachusetts when I ran races staged by the Western Mass. Athletic Club. This is an area very much like the Black Hills but on a smaller scale. Since that time I have slowed considerably and now do more walking and jogging than running, but my love of trails has persisted. I spend a lot of time studying the Forest Service maps and exploring those roads. Often the lure of paths leading from these roads is irresistible to me. “Where does this one go”, I wonder. I am also continually on the hunt for paths that lead me to other FS roads so that I can navigate between them. Many of these paths have been forged by off-road vehicles so they can be fun and challenging with numerous ups and downs and twists and turns. But following them sometimes means that I am out longer than I plan to be. So I try to be prepared.
The following items are staples for my travels:
• Bandaids (2 or 3) – more than once I have been “attacked” by barbed wire. Also, if one is going to walk in the rocky woods, one must expect to trip and fall occasionally. We all do! Bandaids weigh virtually nothing and are very easy to carry. I put them in snack-size zip-lock bags which keeps them dry and can be folded to fit in small places.
• Aspirin or Ibuprofen (4-6 coated tablets) – these can be placed in the same zip-lock bag as the bandaids and are another “just in case” item which can be really helpful after one of those falls or when you’ve just gone further than you expected and find that you may have over-estimated your capacity.
• Water – As mentioned in my last entry, I always carry water. In the Black Hills we have both a dry climate and an altitude of 5,000 plus feet above sea level. These conditions alone present challenges. Add the weather which can change in a matter of moments and often includes strong sunshine and you have a recipe for dehydration. As previously mentioned, I am often out for longer periods of time than I expect to be. I have experienced dehydration and it is not to be trifled with. Even in the winter, water is just as necessary as it is in the summer. Just remember that in winter, you need to protect your water bottle from freezing. I always wear an outer layer that is large and/or stretchy enough to cover my water bottle carrier.
• Pepper Spray – A pocket-size pepper spray dispenser can provide some peace of mind. The one I currently carry came from Cabela’s, but I have purchased them elsewhere. Mine is small (only a couple of inches in length) and lightweight. I keep it in my pocket so that it is easily accessible. As I’ve mentioned before, I will not buy outerwear that does not have pockets. It is worth the extra effort that might be necessary to find the right clothing. People around here seem very concerned about mountain lions. I am more concerned about loose dogs, rabid foxes or coyotes, and predators of the two-legged variety. The pepper spray helps me to feel just a bit more secure.
• GPS Locator – I use a little orange gadget called “SPOT”, a satellite personal tracker available from offroute.com. Originally designed for sailors, it is a tracking device that uses the GPS satellite network to pinpoint location. It can be pre-programmed to send a message via a commercial satellite network to a computer and/or cell phone together with a link to Google Maps™. Mine is programmed to send a message to my husband’s computer and cell phone (text message) which either says – “I’m OK, just delayed” or “Please come get me.” Along with the message, the computer will also display a map showing my location. I can also directly alert Search & Rescue services via a “911” button if necessary. People have asked why I don’t just carry a cell phone. I could do that, but there are many locations where cell phone service is not available. SPOT uses AA Lithium batteries which are good for about a year. It can be used anywhere in the world. A subscription service is required for satellite and 911 access. This is roughly $100 per year and well worth it for the peace of mind. The company has just come out with the second generation of this device which is a bit smaller and lighter in weight than mine. But mine is fine. It weighs just over 7 ounces and is small enough to fit in a pocket carrier that I attach to my water bottle holder.
• Cotton Handkerchief - At the risk of sharing too much information, I admit that my nose runs a lot. Especially in the winter. Kleenex just is not sufficient. A handkerchief is an essential item for me. Avoid synthetics. For this purpose, cotton is best. The old fashioned version – men’s cotton handkerchiefs which used to be a wardrobe staple – have become difficult to find, though not impossible. Walmart still carries them as does Pamida. Target, unfortunately, does not. Cotton bandanas which are pretty readily available work just as well, but they are usually a bit larger than traditional handkerchiefs.
• Lip Balm – Never leave home without it! I am especially fond of Burt’s Bees, but we all have our own preferences.
So how do I carry all this stuff and not feel weighed down? By the way, I keep all of the above items with me both summer and winter. It is a bit more of a challenge in the summer when I am not wearing a jacket, but it still can be done.
There are many versions of fanny packs and water carriers from bottle holders to so-called camel-backs and everything in between. I use a single bottle carrier made by the company Nathan which can be found at most outdoor and running gear stores as well as amazon.com. Double bottle carriers are also available as well as carriers with pockets and pouches of all sizes. It is best to try them on if possible. Once I received a water bottle carrier as a gift and found that when I ran with it the bottles dug into my back. We are all different shapes and sizes so what works for me may not work for you and vice versa. My current carrier has a slanted bottle holder and a zippered pocket (where I keep my bandaids and aspirin). I have a pouch with a velcro cover and belt loop that I can slip over the belt and attach to my bottle carrier. It is big enough to hold SPOT, keys, my MP3 player and any other small items I need to keep with me (e.g., extra batteries, lip balm, etc.). You can find a large assortment of lightweight water carriers and other essentials at rei.com. Check out runners’ accessories. You do not have to be a runner to use them and they are likely to be lightweight, versatile and easy to carry.
Hopefully these additional tips will provide you with more encouragement to get out there and enjoy! As always, I welcome your comments and suggestions.
Sunday, December 27, 2009
Sunday, December 20, 2009
More Winter Workout Encouragement
In my ongoing effort to convince those of you who remain skeptical that outdoor winter workouts can be enjoyable, I am offering here some additional tips. But first I will describe what I wore today. Let’s run through the checklist from my previous post:
• Temperature – This morning at 6:30 AM the outdoor thermometer read +26 degrees - positively balmy for December in the Black Hills of South Dakota. By the way, if you do not have an outdoor thermometer, it is a worthwhile investment. I have one that sits just outside my bedroom window. It gives a digital read-out and I do not think it cost more than $10.00. It is rarely in direct sunlight so it gives a pretty true picture of actual temperature at any given time of day. Note the temperature and what you where that day that works for future reference.
• Wind – There was no indication of wind so far this morning.
• Sun – A hint of sunlight on the rise, but clouds were also readily apparent, so I knew I could not count on full sunlight, but should be prepared for it just in case.
• Activity – I knew I would be both walking and running today so it was best to prepare for reasonably intensive activity.
• Other Factors – Snow remains on the ground, pretty heavy in many places. This can intensify activity, but also means potential for cold and possibly wet feet. Also the angle of the sun is at its lowest at this time of year so even if the sun became strong, it would take at least a couple of hours to reach some of the places I would be in and might not reach others at all while I was out.
So here is what I wore:
• Feet – Normally for 30 degree weather, I could easily wear ankle-height socks. But because of the snow cover, I opted for a midweight pair that extended well past my ankles since I did not want to chance kicking snow onto bare ankles. Also, as a concession to the snow, I used a very thin, very low pair of “no-show” socks underneath the midweight pair. My toes get cold, so I keep these on hand. As always, they are a blend of synthetics (no cotton!) and can be purchased in 3- or 6-packs inexpensively at discount stores.
• Legs – First layer: a midweight pair of tights (I think of these as my “30 degree tights” since they have been tested and work at this temperature). I would normally not have needed a 2nd pair over these, but because of the snow and the shade, I opted for a pair of very lightweight nylon pants. If there had not been snow, I would have worn a lightweight pair of nylon shorts over the tights just as an extra bit of protection plus pockets. I only buy shorts that have pockets. They can be difficult to find but I really like my pockets.
• Upper Body – First layer: a lightweight polyester zip-T neck; 2nd layer – a thin nylon long-sleeve shirt (I could also have reversed these layers – a matter of personal preference). Absent snow and shade, these two layers would have been sufficient. Given today’s conditions, though, I topped them with a lightweight nylon shell jacket. I eventually took the jacket off when the sun came out, but it is light enough to tie around my waist without being cumbersome.
• Hands – Lightweight polypro liners were sufficient today. I doubled them because of my cold hands.
• Head – Blaze orange knit cap.
So, for today’s conditions, lighter versions and fewer layers, but the same principles still apply as for colder or warmer conditions. Temperature, wind, sun and activity, in addition to what you are willing to carry all need to be taken into consideration. By the way, today turned into an absolutely beautiful day. If you did not get out there, you missed a great opportunity to celebrate the winter!
Now for some additional tips:
• Try a winter sport. Have you ever used snow shoes? Or cross-country skis? Downhill skiing is fabulous for those who can do it. But many people have concerns about the skills and expense required or do not want to travel to a ski area. Here in the Black Hills we are blessed with an abundance of accessible forest service roads which can be used year-round free of charge for cross-country skiing, snow-shoeing or just plain hiking. We also have nearby lakes and ponds that are perfect for ice skating. Many outdoor stores allow you to rent equipment so you can try something new. If you find something you enjoy, it can put a whole new spin on your winter outlook.
• Hiking in winter can be excellent exercise. Tramping through snow can give your workout an extra boost. Be careful to stay in clearly marked areas since trails can look different with snow on them making it easier to get lost. Wear hiking boots or other sturdy footwear to minimize the risks of falling. In icy conditions, there are ice-walkers that can be attached to your shoes to help your feet grip the ground. I like the rubber ones with tiny replaceable spikes that pull over the soles of your shoes. There are several different types available at outdoor stores or from campmor.com.
• Don’t forget sunscreen and hydration. Just because it is cold does not mean that you don’t need these things. I always – repeat: always carry water with me. It is easy to find water bottle carriers that you can strap around your waist. You never know when you are going to be out longer than you planned. Also weather conditions in this area can change at any time. A few clichés are useful here: be prepared and better than safe than sorry.
• Finally, if you must be indoors, try something new. How about that pilates class you’ve been meaning to try? Or yoga. Or a dance class. There are endless workouts of every type and combination available on DVD. An extensive collection of workout DVDs can be found at collagevideo.com or google “exercise” and see what is available for free on the internet. Many people loathe treadmills, but they are far from the only indoor option.
Bottom line – don’t let winter get you down. I welcome your comments, questions or suggestions. You can post a comment here or e-mail me at peg@custersoapcompany.com. Happy exercising!
• Temperature – This morning at 6:30 AM the outdoor thermometer read +26 degrees - positively balmy for December in the Black Hills of South Dakota. By the way, if you do not have an outdoor thermometer, it is a worthwhile investment. I have one that sits just outside my bedroom window. It gives a digital read-out and I do not think it cost more than $10.00. It is rarely in direct sunlight so it gives a pretty true picture of actual temperature at any given time of day. Note the temperature and what you where that day that works for future reference.
• Wind – There was no indication of wind so far this morning.
• Sun – A hint of sunlight on the rise, but clouds were also readily apparent, so I knew I could not count on full sunlight, but should be prepared for it just in case.
• Activity – I knew I would be both walking and running today so it was best to prepare for reasonably intensive activity.
• Other Factors – Snow remains on the ground, pretty heavy in many places. This can intensify activity, but also means potential for cold and possibly wet feet. Also the angle of the sun is at its lowest at this time of year so even if the sun became strong, it would take at least a couple of hours to reach some of the places I would be in and might not reach others at all while I was out.
So here is what I wore:
• Feet – Normally for 30 degree weather, I could easily wear ankle-height socks. But because of the snow cover, I opted for a midweight pair that extended well past my ankles since I did not want to chance kicking snow onto bare ankles. Also, as a concession to the snow, I used a very thin, very low pair of “no-show” socks underneath the midweight pair. My toes get cold, so I keep these on hand. As always, they are a blend of synthetics (no cotton!) and can be purchased in 3- or 6-packs inexpensively at discount stores.
• Legs – First layer: a midweight pair of tights (I think of these as my “30 degree tights” since they have been tested and work at this temperature). I would normally not have needed a 2nd pair over these, but because of the snow and the shade, I opted for a pair of very lightweight nylon pants. If there had not been snow, I would have worn a lightweight pair of nylon shorts over the tights just as an extra bit of protection plus pockets. I only buy shorts that have pockets. They can be difficult to find but I really like my pockets.
• Upper Body – First layer: a lightweight polyester zip-T neck; 2nd layer – a thin nylon long-sleeve shirt (I could also have reversed these layers – a matter of personal preference). Absent snow and shade, these two layers would have been sufficient. Given today’s conditions, though, I topped them with a lightweight nylon shell jacket. I eventually took the jacket off when the sun came out, but it is light enough to tie around my waist without being cumbersome.
• Hands – Lightweight polypro liners were sufficient today. I doubled them because of my cold hands.
• Head – Blaze orange knit cap.
So, for today’s conditions, lighter versions and fewer layers, but the same principles still apply as for colder or warmer conditions. Temperature, wind, sun and activity, in addition to what you are willing to carry all need to be taken into consideration. By the way, today turned into an absolutely beautiful day. If you did not get out there, you missed a great opportunity to celebrate the winter!
Now for some additional tips:
• Try a winter sport. Have you ever used snow shoes? Or cross-country skis? Downhill skiing is fabulous for those who can do it. But many people have concerns about the skills and expense required or do not want to travel to a ski area. Here in the Black Hills we are blessed with an abundance of accessible forest service roads which can be used year-round free of charge for cross-country skiing, snow-shoeing or just plain hiking. We also have nearby lakes and ponds that are perfect for ice skating. Many outdoor stores allow you to rent equipment so you can try something new. If you find something you enjoy, it can put a whole new spin on your winter outlook.
• Hiking in winter can be excellent exercise. Tramping through snow can give your workout an extra boost. Be careful to stay in clearly marked areas since trails can look different with snow on them making it easier to get lost. Wear hiking boots or other sturdy footwear to minimize the risks of falling. In icy conditions, there are ice-walkers that can be attached to your shoes to help your feet grip the ground. I like the rubber ones with tiny replaceable spikes that pull over the soles of your shoes. There are several different types available at outdoor stores or from campmor.com.
• Don’t forget sunscreen and hydration. Just because it is cold does not mean that you don’t need these things. I always – repeat: always carry water with me. It is easy to find water bottle carriers that you can strap around your waist. You never know when you are going to be out longer than you planned. Also weather conditions in this area can change at any time. A few clichés are useful here: be prepared and better than safe than sorry.
• Finally, if you must be indoors, try something new. How about that pilates class you’ve been meaning to try? Or yoga. Or a dance class. There are endless workouts of every type and combination available on DVD. An extensive collection of workout DVDs can be found at collagevideo.com or google “exercise” and see what is available for free on the internet. Many people loathe treadmills, but they are far from the only indoor option.
Bottom line – don’t let winter get you down. I welcome your comments, questions or suggestions. You can post a comment here or e-mail me at peg@custersoapcompany.com. Happy exercising!
Monday, December 14, 2009
Exercising Outdoors in the Winter
We have long, cold winters here in South Dakota. When I moved here, I was determined to learn to live with winter and not to let weather conditions deter me from experiencing the outdoors. Last winter was particularly snowy in the Black Hills. There were also days when the temperatures dropped to the negative double-digits. Yet I went out for at least an hour - usually more - every single day. Many people marvelled at my ability to do this. But I am not super human. The trick is dressing appropriately. I have spent many years experimenting with various clothing systems so that I could enjoy the outdoors year round no matter where I happen to be. Everyone needs to get to know their own tolerance levels. So you will need to do your own experimentation. But here is an example:
This morning when I got up the thermometer read +5 degrees. It was 6:45 AM. Although light enough to see, the sun had not yet risen. I scrutinized the trees in my yard for signs of wind. They appeared to be still. There was an orange light on the horizon signaling the possibility of sun so I knew the temperature would rise while I was out. Also, today I knew I would be doing some running (which would generate more warmth) as well as some walking (which requires more external warmth). All of these observations need to be taken into account in order to dress properly. This may seem like a lot of work but it can mean the difference between being comfortable and enjoying the outdoors and being miserable and cutting your outdoor time short. It helps to develop a sort of check list which includes all of these considerations. Then you can really run through them quickly.
So this morning the checklist went as follows:
• Single digit temperature but above zero;
• Little or now wind – so far, anyway. If the wind rises later, which it usually does, the air temperature will also be higher by then and I will also be warmed up;
• Possibility of sun, though too soon to tell because cloud cover was not yet obvious;
• Today’s activities would include running as well as walking;
• A couple of inches of snow on the ground – less in some places, more in others – meaning my feet would have to be prepared.
This is what I wore:
Start with feet:
• Whenever I know I’m going to be out for an hour or more, I always rub a think layer of vasoline on my feet. It acts as an insulator and also keeps me from getting blisters even if my feet get wet.
• I put on thin polypropylene liner socks. As a first layer, I think polypro is the best insulator. Tip – I always turn my socks inside out so that the seam is on the outside, away from my toes.
• On top of the liners I put on heavy Smart Wool hiking socks. For me, only these two pairs of socks are necessary for the conditions outlined above. I'm not actually a major Smart Wool fan. The weight of the socks is more important than the brand. Any heavy-duty hiking socks will do.
Legs next:
• A pair of arctic weight tights (footless). The ones I have are double layer polyester. They hug the body for better insulation.
• On top of these, a looser pair of pants. These are also a heavy duty polyester with zippers at the bottom to keep them snug around my ankles and also to allow easy on/off. My pair also has pockets. I always look for outer layers that have pockets because I like to be able to carry things with me that are readily accessible such as a handkerchief, sunglasses, lip balm and a small dispenser of pepper spray.
Upper body:
• Because I knew I would be running and because of the hint of sunlight, as a first layer I put on a light-weight zip t-neck. Also polyester. Also form-fitting. I like the zip T’s because you can unzip if you get warm and re-zip if you get cold.
• Next layer: an expedition (or arctic) weight zip t-neck. This one is fleece lined and heavier but still light enough to not feel weighed down. I try to buy these over layers a bit larger so that I they will fit over heavier weight first layers if needed but are also close fitting enough to wear alone if conditions are not too extreme.
• Outer layer: a wind-bloc arctic weight fleece jacket. The one I have is from LL Bean. It provides maximum warmth for the weight and has a full zip for temperature regulation. Although light-weight it’s still a bit heavy for wrapping around my waist so I try to only wear it on days when I am unlikely to need to take it off.
Head:
• I have a stretchy knit polyester bandana-type head scarf that I use as a first layer.
• On top of that I wear a knit hat. Mine is blaze orange since I like to walk in the woods and also for visibility if I need to walk on a road.
Last, but hardly least, hands:
• I suffer badly with cold fingers so when the temperature is in the single digits or below, I use handwarmer packets. I take them out and shake them when I start to get dressed and by the time I’m ready to leave, they are warm.
• The packets go into shell mittens. I have a pair of lightweight snowboarder mittens that came with a removable fleece liner. I don’t use that liner because it is too thick and unwieldy for me, but the mittens can be used with any liner. I like them because they have a cuff with a Velcro wrist band so they hug tight but are easy to get on and off. These are made by Sirius and available from campmor.com.
• Under the mittens I wear 2 lightweight liners. One is polypro (again – the best insulator in my opinion) and the other is polyester. I find that fleece and thermax do not work well as liners for me but you might find them fine. Again, you will need to experiment to see what works for you.
I was out for 3 hours today. The sun did come out briefly but was soon eclipsed by heavy cloud cover. Eventually it started snowing which became heavy for the last 45 minutes or so of my outing. The wind picked up slightly at times, but was mostly pretty tame. I was perfectly comfortable using the above system of clothes.
This is just one example. In future posts I will give you additional examples and even a comparison chart with temperature levels and companion clothing systems. I look forward to your feedback!
This morning when I got up the thermometer read +5 degrees. It was 6:45 AM. Although light enough to see, the sun had not yet risen. I scrutinized the trees in my yard for signs of wind. They appeared to be still. There was an orange light on the horizon signaling the possibility of sun so I knew the temperature would rise while I was out. Also, today I knew I would be doing some running (which would generate more warmth) as well as some walking (which requires more external warmth). All of these observations need to be taken into account in order to dress properly. This may seem like a lot of work but it can mean the difference between being comfortable and enjoying the outdoors and being miserable and cutting your outdoor time short. It helps to develop a sort of check list which includes all of these considerations. Then you can really run through them quickly.
So this morning the checklist went as follows:
• Single digit temperature but above zero;
• Little or now wind – so far, anyway. If the wind rises later, which it usually does, the air temperature will also be higher by then and I will also be warmed up;
• Possibility of sun, though too soon to tell because cloud cover was not yet obvious;
• Today’s activities would include running as well as walking;
• A couple of inches of snow on the ground – less in some places, more in others – meaning my feet would have to be prepared.
This is what I wore:
Start with feet:
• Whenever I know I’m going to be out for an hour or more, I always rub a think layer of vasoline on my feet. It acts as an insulator and also keeps me from getting blisters even if my feet get wet.
• I put on thin polypropylene liner socks. As a first layer, I think polypro is the best insulator. Tip – I always turn my socks inside out so that the seam is on the outside, away from my toes.
• On top of the liners I put on heavy Smart Wool hiking socks. For me, only these two pairs of socks are necessary for the conditions outlined above. I'm not actually a major Smart Wool fan. The weight of the socks is more important than the brand. Any heavy-duty hiking socks will do.
Legs next:
• A pair of arctic weight tights (footless). The ones I have are double layer polyester. They hug the body for better insulation.
• On top of these, a looser pair of pants. These are also a heavy duty polyester with zippers at the bottom to keep them snug around my ankles and also to allow easy on/off. My pair also has pockets. I always look for outer layers that have pockets because I like to be able to carry things with me that are readily accessible such as a handkerchief, sunglasses, lip balm and a small dispenser of pepper spray.
Upper body:
• Because I knew I would be running and because of the hint of sunlight, as a first layer I put on a light-weight zip t-neck. Also polyester. Also form-fitting. I like the zip T’s because you can unzip if you get warm and re-zip if you get cold.
• Next layer: an expedition (or arctic) weight zip t-neck. This one is fleece lined and heavier but still light enough to not feel weighed down. I try to buy these over layers a bit larger so that I they will fit over heavier weight first layers if needed but are also close fitting enough to wear alone if conditions are not too extreme.
• Outer layer: a wind-bloc arctic weight fleece jacket. The one I have is from LL Bean. It provides maximum warmth for the weight and has a full zip for temperature regulation. Although light-weight it’s still a bit heavy for wrapping around my waist so I try to only wear it on days when I am unlikely to need to take it off.
Head:
• I have a stretchy knit polyester bandana-type head scarf that I use as a first layer.
• On top of that I wear a knit hat. Mine is blaze orange since I like to walk in the woods and also for visibility if I need to walk on a road.
Last, but hardly least, hands:
• I suffer badly with cold fingers so when the temperature is in the single digits or below, I use handwarmer packets. I take them out and shake them when I start to get dressed and by the time I’m ready to leave, they are warm.
• The packets go into shell mittens. I have a pair of lightweight snowboarder mittens that came with a removable fleece liner. I don’t use that liner because it is too thick and unwieldy for me, but the mittens can be used with any liner. I like them because they have a cuff with a Velcro wrist band so they hug tight but are easy to get on and off. These are made by Sirius and available from campmor.com.
• Under the mittens I wear 2 lightweight liners. One is polypro (again – the best insulator in my opinion) and the other is polyester. I find that fleece and thermax do not work well as liners for me but you might find them fine. Again, you will need to experiment to see what works for you.
I was out for 3 hours today. The sun did come out briefly but was soon eclipsed by heavy cloud cover. Eventually it started snowing which became heavy for the last 45 minutes or so of my outing. The wind picked up slightly at times, but was mostly pretty tame. I was perfectly comfortable using the above system of clothes.
This is just one example. In future posts I will give you additional examples and even a comparison chart with temperature levels and companion clothing systems. I look forward to your feedback!
Goals of this Blog
I would like to see this blog become a forum for people to share their experiences with various types of exercise. Maintaining a regular exercise regimen can be challenging. All of us have demands on our time that seem to impose restrictions. Also the climate here in South Dakota - or any place where temperature extremes abound - present particular obstacles. None of this is insurmountable and we can all help each other find ways to work with the realities of our lives. What works for you? What have you tried that did not work and why? What do you need assistance or suggestions with that others might be able to help you with? My own experiences include trial and error in many different situations which I will be happy to share. My hope is that we can all encourage each other to keep up the good work!
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