Boxing Day

This week we did not get a training schedule together, so I have been putting together workouts from my past training days for substitution.Been going pretty well. Yesterday Reggie took me through a difficult workout and then after that hour was completed he was like..."ok..now 20 minutes of boxing...I'll go get the gloves." (uhh...ok) So needless to say, I was exhausted by the end of that. Only three months left to go, and I still need to step up my game as far as endurance goes.

3 Day Summit Climb Itinerary

3 DAY SUMMIT CLIMB ITINERARY


DAY 1 (CLIMBING SCHOOL)

7:00 - 8:00 a.m.
Rainier BaseCamp facilities in Ashford open at 7:00 a.m. Climbers may register with Rainier Mountaineering, Inc., pick up rental equipment and purchase last minute items from Whittaker Mountaineering during this time. Pre-ordered trail lunches and meals may also be picked up at Whittaker Mountaineering.

8:00 a.m.
Final check-in. Team assembles in preparation for the day. Please arrive dressed for hiking, packed with your Climbing School gear, and ready to go!



We begin the morning with a welcome and introduction of team members and guides. Guides will offer some final packing and clothing suggestions, and answer any questions. We depart BaseCamp immediately following our initial preparation. Transportation is provided between BaseCamp and Paradise, where your training begins. The entire day is spent on the lower snow slopes of Mt. Rainier, just above Paradise between 6,000 and 6,600 feet.


Our Climbing School offers participants an overview of various techniques which help meet the challenges set forth by this magnificent mountain. It serves as a great introduction or as a refresher if you haven’t been in the hills for a while. You should find that our guides are excellent teachers relaying this information to you in an easy to understand manner. On this day you will be introduced to a number of skills, from the basic techniques of efficient mountain travel (rest-stepping and pressure breathing) through cramponing, roped travel, and ice axe arrest practices.

Our first priority is the safety of our participants. Participation in the Climbing School within the current season is required for joining our Summit Climb. During the School you will be asked to demonstrate that your fitness will allow you to climb safely, and that you are able to perform the new climbing skills proficiently. We will continue to assess each team member throughout the course of the training and the climb.

Following the day of training, the shuttle takes our group back to Rainier BaseCamp.

DAY 2 (SUMMIT CLIMB)

8:00 a.m.
Check-in at Rainier BaseCamp. Team assembles in preparation for the trip to Camp Muir.


Immediately following a short team preparation for today’s events, the shuttle departs for Paradise, and our Summit Climb begins.


Our Summit Climb takes place over the course of two days. On the first day we hike to Camp Muir, and on the second day we make the attempt on Mount Rainier and return to Ashford.

The hike from Paradise (5,400’) to Camp Muir (10,060’) is nearly 4.5 miles, and will take us most of the day. The hike travels through the spectacular alpine zone and onto the Muir Snowfield, named after John Muir who climbed the peak in 1888. The Snowfield is climbed for some 3,000 vertical feet, opening up grand vistas of the wooded lowlands and flanking glaciers. Groups typically climb for about an hour and then break for 10 to 15 minutes.

Once at Camp Muir, the climb leader will address the specifics regarding the rest of the climb, including route conditions, food, equipment, clothing recommendations, and any further questions you might have. Accommodations at Muir consist of a small mountain hut with bunks and sleeping pads. The Muir hut is locked during the climb, so items not needed for the summit bid may be left behind.

Early the following morning we don ropes, crampons, helmets, and grab our ice axes. Our route begins with a rising traverse across the Cowlitz Glacier, and ascends the steepening switchbacks of Cathedral Gap. This allows us to gain the Ingraham Glacier; one of the mountain’s largest and longest glaciers. We then climb onto the steep ridge known as Disappointment Cleaver, the namesake and physical crux of the route. The remaining slopes and hours are whittled away as we zig and zag through the many crevasses of the upper mountain. It is truly a spectacular climb, and one that you are likely to remember for a while to come. As we make our ascent, we climb steadily for one to two hours at a stretch followed by a 10 to 15 minute break.

The summit of Mount Rainier is spectacular. A large crater dominates the summit, with steam rising out of the cavernous summit vents. The bare ground near the summit will be warm to the touch. We always hope to cross the quarter-mile wide crater to stand on the high point of the mountain, Columbia Crest. At 14,410 feet, Mt. Rainier is the highest point in Washington. After spending some time on top (depending on the weather), we begin the descent to Camp Muir. This takes about half the time of the ascent, and also requires significant effort. (Accidents are traditionally recognized as more likely to occur on descents. Because of this, we ask that your training specifically includes preparations for descending. This will help ensure that your ability to safely descend is not compromised.) Once back at Camp Muir, the group will take a break to pack for the final hike down to Paradise. A shuttle will then take our group down to Rainier BaseCamp. We plan on arriving back at Ashford in the late afternoon or early evening. We will have a presentation of summit certificates and the summit climb will be officially completed.

The duration of the climb depends on many variables including snow conditions, the time of the year, the route conditions, the weather during our climb, the temperature, etc. Those variables often affect our arrival time to Ashford, which might vary dramatically from climb to climb. For this reason we do not recommend scheduling an airline flight before midnight on the last day of your climb.

Nice

On Sunday I was supposed to meet up with the group to train on a ski hill. We were supposed to pack 10 lbs in our pack, and be prepared for some great conditioning training. Now every other weekend, I try to sleep in, but I can't. For some reason.. I woke up and looked at the clock and it was 10:45am. I had 15 minutes to drive about 40 miles. Wasn't going to happen. I grabbed my backpack.. stuck my 10 lb medicine ball in the pack [well...it was 10 lbs :) ] and for 45 minutes I walked up and down the three flights of stairs in my apartment building. It was pretty nice out the rest of the day, so after my "pseudo-hike", I relaxed in the sun.

What won't kill ya, will only make you stronger

I ended up getting quite sick at the beginning of this month, which set me back a week. It was difficult to get motivated and back into the swing of things, but I am...slowly but surely. I am training with Reggie this afternoon to see if there are any areas I need to work on. The schedule says I should rest...but if you know me...I'm a rebel. I know...I don't want to "over do it"...but I guess I just want to make up for lost time from earlier this month. I will need to increase my food intake, as I have found that I am getting very tired throughout the day. So Reggie will also be critiquing that as well. As long as I can still enjoy ice cream from time to time...I don't care. :)

Group Training Schedule Week 2: 4/22 - 4/28

Rainier Climb Schedule, Week #2 April 22 through April 28

Sunday 4/22 - Hike #2 – 11:00 am Green Valley Forest Preserve, Pack weight 15 lbs

Monday 4/23 - Strength Training
Quadriceps – Wall Sits, @ 90 degrees, 3 sets each at 60 seconds
Calves – Heel Raises – 3 sets @ 15 – 20 reps each
Hamstring Curls – 3 sets @ 15-20 reps each
Abdominals – Crunches, 1 set 35 – 50 reps
Trunk Rotation – 1 set 20-30 reps
Chest – Push ups, 2 sets 20-40 reps
If able…Biceps/Triceps/Back – 2 sets @ 15-20 reps
Balancing Exercises
Stretch 10 minutes

Tuesday 4/24 – Aerobic Training
Running (0.5% grade) – 30 minutes
Or
Stairmaster – 30 minutes
Abdominals – Crunches – 1 set 35 – 50 reps
Trunk Rotation – 1 set 20 – 30 reps
Stretch 10 minutes

Wednesday 4/25 – Rest/Stretch
Warm up 10 minutes
Stretching & Balancing Exercises – 25 minutes

Thursday 4/26 – Strength Training
Quadriceps – Wall Sits, @ 90 degrees, 3 sets each at 60 seconds
Calves – Heel Raises – 3 sets @ 15 – 20 reps each
Hamstring Curls – 3 sets @ 15-20 reps each
Abdominals – Crunches, 1 set 35 – 50 reps
Trunk Rotation – 1 set 20-30 reps
Chest – Push ups, 2 sets 20-40 reps
If able…Biceps/Triceps/Back – 2 sets @ 15-20 reps
Balancing Exercises
Stretch 10 minutes

Friday 4/27 – Aerobic Training
Running (0.5% grade) – 35 minutes
Or
Stairmaster – 30 minutes
Abdominals – Crunches – 1 set 35 – 50 reps
Trunk Rotation – 1 set 20 – 30 reps
Stretch 10 minutes

Saturday 4/28 – Rest/Stretch
Warm up 10 minutes
Stretching & Balancing Exercises – 25 minutes

Group Training Schedule Week 1: 4/15 - 4/21

Rainier Climb Schedule, Week #1 April 15 through April 21

Sunday 4/15 Hike #1 – 11:00 am Fullersburg Woods, Pack weight 8-10 lbs
Seminar at REI at 1:00pm

Monday 4/16 Strength Training
Quadriceps - Wall Sits, @ 90 degrees, 3 sets each at 45 seconds
Calves - Heel Raises – 2 sets @ 15 - 20 reps each
Hamstring Curls, 2 sets @ 15 - 20 reps each
Abdominals – Crunches, 1 set 25 - 50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Chest – 2 sets pushups, 20 – 40 reps
If able…Biceps /Triceps / Back, 2 sets each @ 15-20 reps
Balancing Exercises
Stretch 10 minutes

Tuesday 4/17 Aerobic Training
Running, outside or on treadmill (0.5% grade) 30 minutes
OR
Stairmaster, 30 minutes
Abdominals – Crunches, 1 set 25-50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Stretch 10 minutes

Wednesday 4/18 Rest/Stretch
Warm up 10 minutes, 25 minutes Stretching & Balance Exercises

Thursday 4/19 Strength Training

Quadriceps -Wall Sits, @ 90 degrees, 3 sets each at 45 seconds
Calves - Heel Raises – 2 sets @ 15 - 20 reps each
Hamstring Curls, 2 sets @ 15 - 20 reps each
Abdominals – Crunches, 1 set 25 - 50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Chest – 2 sets pushups, 20 – 40 reps
If able…Biceps /Triceps / Back, 2 sets each @ 15-20 reps
Balancing Exercises
Stretch 10 minutes
Friday 4/20 Aerobic Training
Running, outside or on treadmill (0.5% grade) 30 minutes
OR
Stairmaster, 30 minutes
Abdominals – Crunches, 1 set 25-50 reps
Abdominals – Trunk Rotation Strengthening, 1 set 20-30 reps
Stretch 10 minutes

Saturday 4/21 Rest/Stretch
Warm up 10 minutes, 25 minutes Stretching & Balance Exercises
Stretching and Balancing Exercises – Notes

See attached Novacare handout for basic stretches to start.
For the Quadriceps –

As in handout, best to do from a one-footed erect standing position,
holding other foot or ankle with one hand and pulling it back (up) toward buttocks. However,
stretch and balance achieved by solely using one leg for support and NOT leaning on wall for
balance. Nice trick – don’t always use same hand to stretch a leg. In other words, while standing
on left foot, hold right ankle/foot sometimes with right hand, sometimes with left. This will
require you to use different core muscles while balancing.

Additional Balancing Exercises –

Practice walking heel to toe in a straight line. This probably can be done relatively easily. Next,
try same thing with eyes closed. At least for me, it gets much more difficult. Practice this, at some
point you’ll be hiking on the mountain, maybe in pitch black if your headlamp fails (ask me, I’ve
been there) and you’ll appreciate spending a little time walking around the house heel to toe with
your eyes closed. Also, try it with shoes on and with shoes off.
Another balancing exercise to try this week is standing on one foot, simply holding other off the
ground using leg muscles. Not supporting yourself in any other way, now slowly bend your
supporting leg as far as you can under control, hold for a moment, and return to start. Depending
on your leg strength, this maybe easier or more difficult. Some may get a lot of bend, some may
only manage a little bend. No matter where you’re at right now, just work on improving to get
better. After you’ve managed to do this without support, try it with your eyes closed. It certainly
adds a little challenge.

April 02, 2007

Last week I was on my own for the majority of my training. I met up with Reggie on Thursday and he gave me a couple exercises to continue my conditioning on my legs. I have been told that once the legs are more conditioned, the burning goes away. But I'll believe it when it comes. Reggie made me complete lunges with weights around the entire perimeter of the basketball court. It was not fun.

I unfortunately wasn't able to attend the L&L charity group get together on Saturday as I had previously hoped. I had a friend come in from out of town, and so I had to miss it. Mark told me that they showed a video from the mountaineering group that is going to lead us up the mountain. Pretty intense they said. Our group training will begin this month where we will be meeting up at different locations in the area focusing on our conditioning.

Four months to go.