Altitude and cold combine to accelerate dehydration. || Image by Shutterstock

Headaches, nausea, and confusion are wearing you down and you can’t continue. “I have to turn back,” you mumble, calling an end to your bucket-list adventure trip. Months of hard work and training are wasted, and you ask yourself how this could happen. The answer is likely dehydration.

Dehydration, commonly perceived as a heat-related illness, can strike under many other conditions such as high altitude, cold and high-humidity. “Traditionally a 2% or more body water deficit was thought to produce cognitive performance decrements; however, recent literature suggests that even mild dehydration – a body water loss of 1–2% – can impair cognitive performance,” explain Drs. Riebl and Davy in “The Hydration Equation” (2013).

The symptoms are miserable, including fatigue, nausea, lightheadedness and more. Additionally, dehydration increases susceptibility to other conditions such as hypothermia. Certainly not something you want to deal with on your next adventure!

While the danger of dehydration in hot weather is well known, in other environments it’s more insidious. Additionally, a 2015 study indicates that hydration needs differ for men and women.

Don’t let it sneak up on you, and be especially careful to hydrate under the following conditions:

Cold

Hydration in cold weather is critical to maintaining blood-volume and preventing hypothermia, but it needs to be a conscious effort.

“People just don’t feel as thirsty when the weather is cold,” says Robert Kenefick, associate professor of kinesiology at the University of New Hampshire. “When they don’t feel thirsty, they don’t drink as much, and this can cause dehydration.” Additionally, the drier cold air increases the amount of fluid lost during respiration and by sweating.

To guard against dehydration during cold weather, make yourself drink at regular intervals, even when not thirsty, and make sure that your fluids are easily accessible. A water bottle stashed deep in your pack is inconvenient and frozen hydration packs are nothing but dead weight. Prepare for winter sports by making sure you have a bombproof hydration system handy that won’t freeze-up when you need it.

Prevent the hose of standard hydration packs from freezing by blowing the water back into the bladder between sips and stowing the tube close to your body. Also, look for an insulated pack and tube, plus place a hand warmer in the pack to raise the temperature in the bladder.

Several hydration companies offer alpine versions of their systems, which can help in cold conditions. Some people suggest buying an oversized jacket and wearing the pack underneath to keep it warm, (I haven’t tried this personally). Unfortunately, most hydration systems will freeze in extreme cold which means you’ll be back to stashing a bottle instead of using a bladder and tube. Test your system before trusting it with your life.

Cold dry air pulls fluid from our bodies with every breath.

Altitude

People repeatedly confuse the symptoms of dehydration with altitude sickness; however, at moderately high altitudes, dehydration is responsible for more illness than oxygen insufficiency. The primary cause of dehydration at high altitude is increased fluid loss due to rapid and deep breathing of frigid, dry, air. Above 15,000 to 16,000 feet, fluid requirements often exceed four liters per day. Because high elevations are typically cold, you face a “double edged sword” of altitude combined with dehydration. The National Institutes of Health states, ”Past research suggests that vigorous hydration decreases incidence and severity of AMS and other altitude illnesses” (2006). The moral is, hydration is a key element to feeling well at altitude. Read about the day I faced the effects of altitude and dehydration and had to turn back in “Finding Strength on Lone Peak.”

Humidity

In high humidity the air is full of water, yet your body is depleting its fluids at an alarming rate while working harder to cool itself with sweat. In theory, the sweat should evaporate and cool the body, but in high humidity, it doesn’t evaporate fast enough to do the job. In response, the body produces even more sweat creating a vicious circle requiring extra fluid intake to prevent dehydration.

Tight Spaces, Funky Places, and Caves

Sometimes people don’t hydrate enough because it’s too much trouble. For example, when I’m crawling around in a muddy cave, digging a bottle out of my pack with my dirty paws isn’t easy. Alternatively, if I wear a hydration pack, the bite valve ends up slathered in mud, yuck! Not to mention, my packs get severely beat up.

For these conditions, I look for durable materials, a snug stable fit, and the ability to function in weird positions (no comments on that please…) I also use a cap on my bite valve or stow it under my clothes.

Covered in mud, I often hesitated to dig a bottle out of my pack while caving. Now I know better.

In Conclusion

Give hydration more than just a passing thought when planning activities in extreme conditions. Before you leave, know how much water you will need and how it will be stored. Invest in good gear and test it before the trip. Also, remember that in some conditions thirst won’t remind you to drink, so you should set a schedule.

Start hydrating well before activity, so you’re not behind before you begin. And the best way to know you’re getting enough fluid – drink enough so that your urine output remains light colored.

In this post, I’ve tried to raise awareness about hydration in a few less-than-obvious conditions. Share other insidious circumstances where you’ve found yourself forgetting to hydrate properly, just leave a comment below.

This day both the altitude and dehydration got me. I didn’t make the summit.

References

• Riebl, Shaun K, and Brenda M. Davy. “The Hydration Equation: Update on Water Balance and Cognitive Performance.” ACSM’s health & fitness journal6 (2013): 21–28. PMC. Web. 25 Feb. 2016.
• “Acute mountain sickness: influence of fluid intake.” Nerín MA, Palop J, Montaño JA, Morandeira JR, Vázquez M.Wilderness Environ Med. 2006 Winter;17(4):215-20. PMID: 17219784
• Cold Weather Increases Risk of Dehydration,” University or New Hampshire Media Relations, January 28, 2005.
• “Physiological Determinants of Endurance Exercise Performance,” Department of Kinesiology and Health Education, The University of Texas, Austin, October 1999
• “Medicine for Mountaineering,” The Mountaineers, Fourth Edition, Edited by James A. Wilkerson, M.D.

I originally wrote this post as part of the Hydration Summit, an effort to educate outdoor adventurers of the dangers of dehydration and options for maintaining fluid intake. Finding that the articles were no longer available online, I decided to update and publish them here. I hope you find some helpful tips in this post and the next I’ll share on hydration for senior adventurers.

In this post I share my top Utah hiking trail posts organized by area, season, difficulty and even one for dogs who hike. Most I published on Ski Utah’s blog under my name or as the “Yeti,” their ultra cool mascot.

The lists are simple collections of the most popular hikes or others I’ve discovered are worth lacing up your boots and strapping on your pack. My goal is to make finding the right trail easy, so I’ve listed dozens of carefully picked hikes instead of hundreds. I don’t know about you, but I get overwhelmed when I’m offered hundreds of options! Additionally, several of these lists are central to ski areas, which are comfortable in summer thanks to high elevation.

I’ll continually add to the list, so bookmark this page!

8 Spring Hikes in Salt Lake City, Ogden, and Park City

We call spring the shoulder season. It’s the transition from winter into summer when you can still ski up high and hike among wildflowers nearer the valleys. It’s the best!

So where can you hike during early spring near the greater Salt Lake area? Here are a few suggestions. Read more…

From Slopes to Trails: Spring Hiking and Biking in Utah

In this post I share more springtime adventure! Feeling adventurous? Try climbing or canyoneering. With snowpack still in place, choosing the right trail is key in spring. Look for lower elevation trails until at least late May. Below are some ideas to get you started hiking and biking this spring. Read more…

5 Spectacular Fall Hikes Near Salt Lake City

Okay, admittedly during fall I’m preoccupied by dreams of Utah powder, but it’s a stunning time for hiking too. There are many lovely trails in the area, but these five Salt Lake City hikes offer an especially pretty display of honey gold, green, and rusty red leaves during autumn. Read more…

Ogden’s Top Trails

The combination of mountains, canyons and streams in the Ogden area makes it a first rate adventure destination. From high mountain ski resorts to shady creeks, you won’t have to drive far to find a trail. Read more…

Salt Lake’s Top Hiking Trails

Salt Lake City’s Cottonwood Canyons deliver the goods all winter and summer too. As the days grow shorter, now is the time to lace up your trail running shoes and hiking boots. If you plan a visit to this section of Utah during the summer, there are a few trails you shouldn’t miss.

These hikes are organized by Little or Big Cottonwood Canyon, because the ski areas are so close together. Regardless of which canyon you choose to stay in, the canyons are close enough together that all the trails are within minutes. Read more…

Park City’s Top Trails

In this specific post our focus turns to the top hiking and mountain biking loops in Park City. We favor loops because they don’t require shuttling or backtracking and you’re rewarded with a new view in both directions. Read more…

6 Killer Hiking Trails Near Brian Head and Eagle Point

If you think ski season is the only reason to visit Brian Head and Eagle Point, you’re missing out. Thanks to their high elevation, the mornings are cool and crisp, giving way to t-shirt temps during the day (highs in the 70s), a perfect base for your adventures.

Located within an easy drive of Zion and Brice National Parks, it would be tempting to beeline it straight there, but there are gorgeous trails much closer. Here are a few to add to your list. Read more…

Hiking With Dogs in Utah

Hiking Utah’s diverse landscapes is rewarding in itself, but bringing your dog along makes it even more enjoyable. I hike with my pup often and she’s both my companion and cheerleader. Relaxing on the summit of a steep climb, we plop down together for a well-earned snack and water. It’s a bond I cherish. Read more…

Easy [yet beautiful] Hikes Near Salt Lake City

Whether you’re short on time, or simply want to enjoy nature without a major workout, these hikes deliver big rewards for little effort. This also makes them perfect for visitors arriving from sea level who need to acclimate to our elevation. Read more…

I hope you found inspiration in these lists of Utah hiking trails. I’ll add more lists over time, so use that bookmark button! To read more of my Ski Utah posts, visit my author page and be sure to subscribe to their magazine where you’ll find even more of my writing their upcoming issue.

Adding decorations such as these flamingos is another fun way to get the attention of fellow campers.

Folks who enjoy camping often find time with nature appealing. They like watching wildlife, relaxing by a fire and escaping the noise of city-life. Public campgrounds are full of these unique people and offer wonderful opportunities to express your inner jerk.

Take your talents out of town and into the wildness using some of these proven techniques for making enemies at a public campground:

1. Play loud music…even inside of your RV – If you can’t stand the sound of wind through the trees or birds chirping and you sport some antisocial tendencies, this technique might be for you. It has a slightly passive aggressive zest that some find appealing. Several years ago on a mommy/son trip, the RV camper next to us cranked Mozart to Warp 9 inside of his rig. Not only could we hear the muffled tunes through the walls, but every time Mozart Man, as we called him, opened and closed his door he blasted us. His performance was so legendary that we still speak of it in awe to this day.
2. Set up/break down camp loudly at 4:30 am – This method is effective because many campers play hard all day but have a tough time falling asleep in a tent. Just as they finally reach their deepest and most restful sleep in the cool hours before dawn, it’s time to make your move. Start by shining your lights in their tents as you pull stakes or crank up your trusty diesel RV. Better yet, recruit help from your large extended family and move in at that hour, pounding stakes and discussing all of your exciting plans for the coming day. Torment and frustration will show on fellow campers’ faces as they emerge from their tents giving you immediate gratification that you succeeded on your mission.
3. Wander through your neighbor’s campsite – Violating personal space is powerful method of ticking off fellow campers. Just make sure to ignore the campers as you walk through, or you risk playing on their kindness and understanding, which would defeat the point of the exercise. Simply act aloof, cutting close to their camp chairs. You get bonus points if you can elicit a snide comment from the campers as you pass. Now if for some reason you want to MAKE friends in camp, show up offering to share French press coffee in the morning or offer to share a bottle of micro-brew at sunset.
4. Move in on a campsite that’s reserved – That little tag hanging on the post, it’s there for a reason. Throwing it in the garbage doesn’t make it go away; it just makes you a jerk, an assertive tactic for making enemies at camp. In fact, this ploy is so brave; you should get extra points for being THAT camper. Set up your camp and chairs, open a beer, turn up your portable radio and act cool. Likely, the first people to notice will be your neighboring campers, but the real payoff comes when the rightful site owner shows up and finds you relaxing in their site. Granted, this method usually results in the extra work of having to relocate to an open site, but you will feel solid in your place as THAT camper.
5. Stay up late being loud – This one is so obvious that I left it until last. If you choose to use this method, at least be creative with your noise. Instead of just partying, try adding in some arguments, noisy sex, bongos…whatever your noise of choice is, turn it up overnight.

Become the stuff of legends using these time-tested methods and know that your valiant efforts will be spoken of for years to come.

This post is meant to be humor, please take it as such. The photo at the top is actually of a camp that was decorated at the TAG Fall Cave-In for a contest and they did an awesome job. It just happened to fit the editorial concept I was going for in this fun post. 

If you enjoyed this post then subscribe by email to have new posts delivered directly to your inbox. Your information will not be shared. Want even more photos and travel fun? Then follow me on Facebook , Instagram and Twitter where you will see my chatty and sometimes offbeat side.

Enjoy another epic guest post by Alan Carr, an aviation aficionado and winter sports enthusiast. He currently works with GlobalAir.com to provide resources on aircraft-related topics. For more of his writing, read Flying, Fishing and Sleeping Under a Wing: Fly-in Camping for Every Pilot.

If you’ve never been on a heli-skiing adventure, chances are your first foray into the sport won’t be dropping in on the Swiss Alps. Luckily, there are a few domestic tours focused on spectacular settings rather than extreme terrain and they’re perfect for intermediate skiers and recreationalists.

Heli-skiing isn’t exactly a hobby for tight budgets. For those willing to splurge – say goodbye to lengthy lift lines and heavy traffic and prepare to be whisked away to winter-y paradise.

Telluride, CO

Take a deep breath. You’re going to need it in Telluride. Though local outfit Helitrax stresses their trips to the San Juan Mountains aren’t exclusively for experts, elevations are among the highest in the country (the town itself sits at almost 9000 feet, with drop-off points around 13,500). With more than 200 square miles of skiable terrain and vertical drops up to 3000 feet, Telluride offers unmatched backcountry powder.

Spending time in the model train-set known as Telluride is a bonus. More laid back than Aspen and Vail, Telluride still has the rustic feel of an old mining town and the charm to draw everyone from rambling hippies to Oprah Winfrey.

Sun Valley, ID

Sun Valley, Idaho was among the pioneers of heli-skiing in the continental US, with companies in operation since 1966. Heck, Sun Valley pioneered the entire stateside ski resort push in the 1930’s. Sitting pretty amidst three mountain ranges, this tour offers expansive turf for world-class skiing. Sun Valley Heli Ski states outright that if you’re new to the sport, this is a great place to start.

High alpine bowls, endless tree runs and breathtaking views are just a few. Idaho boasts some of the deepest and lightest powder in the country, in addition to its rich history in the resort industry. For those looking for a personal, “small group” experience will find it here.

Mazama, WA

The North Cascade Range in Washington state, known as the “American Alps” for their heavily glaciated peaks, are regaled for their epic scenery. The immense granite peaks guarding the Methow Valley is the home base for the North Cascade Heli outfit.

With runs between 7000-9000 feet and drops between 1500 – 4000 feet, expect plenty of room to play around with. According to their website, they concentrate on intimate groups for maximum amount of runs and a high-quality experience. Word on the street is that they’re willing to cut some serious deals come the end of the season, so keep an eye out.

Fear is no fun.

And learning to ski or ride for the first time, or leveling up to new a challenge, can bring it up. It doesn’t matter that a run is an easy green; if it’s new for you, it can be intimidating. I know because I’ve pushed myself awfully hard over the last two winters and more than once found myself paralyzed with fear.

Fear doesn’t just come up for new skiers, if you only ski once a year, or are pushing yourself to learn something new like moguls, you could find yourself getting unnerved.

While there is no “cure-all” for facing skiing anxiety, there are some techniques you can use.

1. Get Real

If you haven’t skied in 10 years, don’t head straight for the black runs right away. Instead, build up from less challenging terrain. Likewise, if you’re a new skier, enjoy runs that fit your skill level. Snow sports are supposed to be fun, not masochistic. Being realistic about your abilities is the first step to enjoying your day.

2. Slow and Steady Wins the Race

This is the advice I ignored, causing me more anxiety than I needed to endure. Don’t expect to take a couple of lessons, then move to blue runs immediately. Yes, some people do, but most need to build confidence and skills on green runs. Focus on developing good form and having fun. It’s not a competition. I moved from easy green to steep off-piste runs in a season. Unfortunately, it often wasn’t fun because it was unfamiliar and scary. My blood would run cold as the run dropped steeply below me.

If you want to learn a new skill, introduce yourself a little at a time. Take moguls for example: introduce yourself to small moguls first, focusing on form, and simply getting the “feel” of them. Next build up to larger more challenging moguls. Repeated exposure and a slow progression, will not only build your skills, but also make something intimidating both familiar and less frightening. Essentially, you are desensitizing yourself to the frightening activity.

3. Avoid Peer Pressure

If your skills are beginning to intermediate, but your buddies push you to, “Give blacks a try,” it can be intimidating and uncomfortable.

“We are social creatures, and most of us like to ski with our friends and lovers.  Finding oneself significantly beneath the level of the people we are trying to ski with can be frustrating if not outright embarrassing,” explains Steve Seliger, a Salt Lake City marriage and family therapist and avid skier.

One solution is to look for easy runs that parallel steeper terrain and tree runs. Alta Ski Area and Brighton Resort in Utah both offer areas where this works well. Ride the same lift, and then wind down nearby runs occasionally passing each other. I really like this solution because it keeps my partner and me together while allowing us to ski at our respective abilities.

Alternatively, you could break away and take a lesson. This both relieves pressure and develops your skills.

Lastly you could agree to each “do your own thing” and meet later for lunch or a beer.

4. Take Lessons

Yes, I mentioned instruction before—that’s because it works! Lessons make an enormous difference when trying to break through to a new level or build confidence. Opt for a pro and ask questions before choosing an instructor. Look for experience, enthusiasm, and certification from the Professional Ski Instructors of America – American Association of Snowboard Instructors (PSIA-AASI).

“Frequently the temptation is to want to use our ski time together as lesson time – one partner helping the other one catch-up,” explains Seliger, “ That’s great if it works for you, but many people find that it doesn’t. Using a professional instructor (especially one who is highly qualified and recommended) is the way to go.

 “Please don’t feel bad or odd if your spouse, significant other, best friend, etc. is someone you just don’t want to take lessons from.  Their qualifications and experience may be exemplary – and it’s so tempting to want to save money – but there are a host of common and valid psychological reasons why many people have difficulty taking lessons from their significant other.  If you want to overcome issues (which you can do) the slope is not the place for it.  Resolve your emotional issues or develop your communication skills with each other in counseling.  Improve your skiing / snowboarding skills with an instructor.”

5. Take a Break and Breathe

Fear blocks our ability to think clearly. Not a good thing on the side of mountain with slick things on your feet. If you get really anxious, the best move is to take a break or at least pause and take 5-10 deep breaths. Sitting in the lodge with a steamy mug of hot cocoa allows you to relax and collect yourself. When heading back to the slopes, opt for something a step easier to warm up and regain your confidence.

Feeling afraid while skiing or snowboarding is common, even for people who have experience. It is part of being human. Using these suggestions, be kind to yourself and have fun.

See you on the slopes!

This post was originally published on Liftopia.com. Read all of my posts on Liftopia HERE.

Fact 31…I couldn’t quite bring myself to kiss a camel.

Warning: This is a personal post, if you’re not into that kind of stuff, pick one of my adventure inspired posts to read instead, I won’t be offended.

It strikes me as odd that anyone would want to interview me. Yet, I’ve given two this month. My focus on this blog, and in life, is to inspire. Authentic sharing is the only way I know how to do that.

I cut myself little slack when it comes to living with personal accountability. The buck stops in the mirror. That said, I could do a better job of sharing my imperfections and victories with you. In what feels like a totally narcissistic move, I’m going to reveal 30 facts you may not know about me. Some of them border on silly, while others are quite personal and unflattering. I really don’t like to talk about myself. This is me being brave.

*Takes nervous deep breath*

Here we go:

1. Two kitties call me mom. Okay that was a warm up…
2. I turned 45 this year and feel stronger than ever. I wouldn’t want to be 20 again unless I could pack this mind and body, so what’s the point? More time I suppose.
3. Writing will likely be my last career; I’m passionate about it. I’m also a commercial pilot, flight instructor, EMT, and former special ops firefighter. I didn’t know what I wanted to be when I grew up. I’m current in all but the firefighting. That’s a lot of CEUs by the way.
4. I’m a rescue technician in high angle (my specialty), HAZMAT, structural collapse, and more.
5. I’m scared of heights and scorpions. Yes, heights, but I manage it well.
6. Skiing is my favorite sport followed by hiking, climbing, and caving.
7. I was in a movie this year but have been too shy to talk about it much.
8. Yes, I’m quiet and shy by nature.
9. I struggle with perfectionism and overworking.
10. Burning Man changed how I see the world. )’(
11. My diet is clean and plant based about 85% of the time. The other 15% I choose artfully crafted food that explores good ingredients and local flavor. If I’m going to splurge, it better be good.
12. I like really good coffee. But if that’s not an option I’ll drink what I can find. An IV drip would be a time saver.
13. My guilty weaknesses are Red Vines, Dulce de Leche, and caramel anything.
14. I haven’t eaten a steak in roughly two years. Perhaps it’s time.
15. I do a CrossFit workout 4-5 days a week.
16. I pack a stuffed animal when I travel. His name is Wolfie.
17. I primarily watch documentaries and occasionally cat videos.
18. Memoirs are my favorite genre of book.
19. I shoot with a Nikon D7000 DSLR and N1 AW1 (a waterproof, shockproof, and interchangeable lens camera)
20. My undergraduate degree is in Aeronautical Science from ERAU.
21. I’m currently enrolled at the University of Utah studying positive psychology.
22. I lived on a boat in the South Pacific and the Caribbean for most of my childhood.
23. Yes, I was homeschooled…until I dropped out.
24. Exercise Induced Asthma. I’m telling it to kiss my butt.
25. Some of my life wasn’t “charming,” but I wouldn’t change a thing.
26. I entered adulthood not having a sense of stability or an understanding of healthy relationships. I married and divorced three times before realizing I had to work on myself. Five years ago, looking in the mirror, I didn’t know the person staring back.
27. This prompted a year and a half of contemplation and learning to love a solo life. I had a lot to figure out and hard work to do. Learning to love myself was the beginning. Then setting boundaries, followed by maintaining balance…the list is long.
28. I had to regain control of my body. I was overweight and unfit.
    

    Before and After: June 2009 vs. May 2013

29. Oh and change careers. I’d wanted to write since I was a teen, but hadn’t given myself permission (that perfectionism thing I mentioned). A lot of people thought I was nuts to pull back from my profitable business.
30. Writing full-time meant a massive financial change plus working two jobs until I could support myself. I reached the point of selling stuff to get by.

Five years later, my life is peaceful. I’m happy, fit, financially stable, and in a beautiful relationship. I still face a few fears and have many aspirations.

By reading between silly facts you can see that I’m far from perfect. I’ve made big mistakes and even bigger detours on the way to where I am today. All made me stronger and wiser and I appreciate my life more because of its challenges.

Life is a journey, although not always an easy one. To read more on my thoughts about finding life happiness, read my post “Tough facts about the journey to find happiness”

The purpose of this post is to share that normal people can face tough circumstances, make mistakes, learn, change, and recover. ~ Erika

I’m a runner.

There, I said it. I wouldn’t believe it until I ran a half-marathon, but now I can’t deny it. I didn’t run just any half, I ran the North Face Endurance Challenge Series, one of the toughest out there…a trail run, beginning at 6,900 feet, and climbing to nearly 9,000 feet.

Running a half-marathon at any age is an accomplishment achieved through dedication and training. For me the challenge was even bigger. I’ve loathed running most of my life because it hurt. I’d try, but would end up gasping for breath while others left me behind. My inner mean voice screamed that I was a lightweight and would never be a runner. What I didn’t know was that I’d been suffering from exercise induced asthma – likely for most of my life. My general doctor finally diagnosed the problem and gave me an inhaler, but I still didn’t feel like a runner.

Cardio endurance came slow because I still had breakthrough asthma symptoms. I pushed myself to do a couple of 5k races and the Dirtybird Mud Run held at Snowbird Resort, but I always walked a big chunk of each. In fact, I ran my first non-stop mile about six months ago. Yes, really! Prior to that, I’d always slow to walk and catch my breath.

Then I was offered a sponsorship to run the North Face Challenge. My inner voice said no way…but my fingers typed “sure!” in a reply email. Suddenly it hit me that I’d committed to run 13.1 miles. What was I thinking?

I got out early for a run through the aspen on the Wasatch Crest Trail. I even had to bust out a jacket! The stunning views kept my spirits high for over eight miles in prep for the @thenorthfaceecs half-marathon. I could have done without puke hill, but hey, it’s all good training! #goretex #gorerunningwear #intotheelements #trailrunning #ecsut #rei1440project #wasatch

A photo posted by Erika Wiggins (@active_explorer) on Aug 23, 2015 at 4:47pm PDT

The journey

Distance running is a learning process. Pushing physical limits requires more than willpower and hard work. Alone, willpower and effort may leave you injured or uncomfortable. You need a plan, but you also need to experiment, especially with food. Each body is different in subtle, and not so subtle, ways.

I learned a lot about my body over the last three months. For example, the first 1.5 miles of a run feels rough, then it gets easier. I also learned what foods my body can handle before and during a run, and what makes me miserable. I avoid heavy food for at least two hours before a run. While running, I need to pick at gels slowly and add electrolytes into my hydration bladder. This way my intake is paced. If I take in sugars too fast, I cramp…bad!

I made impressive gains throughout my training. Occasionally I’d feel like I was dragging, but when I looked at my stats I’d learn that I’d actually beat my previous time. My luck didn’t last however, and suddenly my quest to run a half-marathon was in jeopardy.

Two weeks before the run, I caught a respiratory infection that settled into my lungs (common for asthmatics). It was brutal! I spent days laid up in the house and began hacking up stuff that I won’t describe. After several days I began to improve and tried to run, but quickly realized I wasn’t THAT well. Dizzy and in pain, I had to stop and walk back to the car. I tried to comfort myself with the idea that running is about the journey, but the sentiment felt empty. I’d pushed so hard for months and might not be able to run the race. I vowed to keep trying.

Two miles into our last training run, I sat down in the dirt, gagging and spitting. I didn’t know if I could go further. Head on my knees, I checked in with myself and realized I still had something left. Digging deep I stood up and trotted along the trail, paying close attention to my breathing. A mile down trail it was still okay, then two then 10. Yup, I ran 12 miles total and felt pretty good for most of it. Where I found the strength, I don’t know, yet I knew something was off in my lungs. I needed help.

Luckily my allergist works with a lot of athletes. Together we adjusted my medications so that I could run. Even with the new meds, I still had a challenge to face. He informed me that my lungs were running at about 87%.

On race day I committed to pacing myself. I knew I wasn’t 100% and set a pace I could maintain easily. Four miles in, I was surprised to find that I was comfortably running faster than planned. Even though I felt good, I held back until mile-eight then let myself go faster. Soon I was passing many of the people who had passed me in the fist few miles.

Drawing from reserved energy, I finished with a smile on my face. Steve finished about 15 minutes before me and cheered me on in the final stretch. We hugged and “high-fived” before hobbling back to the car. After three months of hard work, trial and error, some pain, and 13.1 miles, I finally believe I’m a runner.

Gratitude

Endeavors this big are rarely archived in a vacuum. I have a lot of people to thank for supporting me. At the top, I’m deeply grateful to my loving partner, Steve, who never doubted my ability to run 13.1 miles, even when I doubted myself. He called me a runner before the label felt comfortable to me. At points he pulled me up off of the trail. He trained for the race with me, also his first half-marathon. Congratulations sweetie, you crushed it!

A month into training I realized that I needed a specialist to deal with my asthma. Dr. David Gourley listened and examined my breathing and allergies using a series of tests that took hours. I left with a treatment plan that launched me into a new world of running. I had no idea how much I’d been struggling. I can genuinely say that he and his staff changed my life. Thank you!

Last, but not least, I want to thank Gore-Tex North America for sponsoring me. It was their invitation that nudged me to take on this huge task. They knew I had a challenge to face, but stood behind me without hesitation. In addition, they outfitted me with sweet North Face trail-kicks and a Gore Running Wear jacket that is now my go-to for high-energy activities. More than their gear impresses me; they support the people they serve in a way that is rare these days. Thank you for believing I could beat my asthma and run the race!

In my next post I’ll detail our gear and tech choices for the race. We used a mix of new and old gear, plus some free stuff as well. In some cases the best choice was to go without. I’ll give you the entire beta on this shortly. For now I’m going to share my experience. I’ll add a link to half-marathon tips that I wrote for Sierra Trading Post as soon as it’s published as well.

 

Remember: You’re Camping

When you’re fly-in camping, you’re still camping, so don’t get obsessed with how much recreational gear will get you to weight limit and forget to pack a tent. Though sleeping under the wing may sound romantic, it works better in drier climates (at least drier than Oregon!) Of course, even drier climates have occasional bouts of rain, so I would recommend packing a light nylon tent at very least. I would also make sure there’s a place to sleep—Nehalem is one of many sites that allow “primitive camping” by your plane, which means no electricity, flushing toilets, sinks, etc.

I’ve also since camped in Idaho at a less official site, and it was a challenge to make sure there was space enough for the plane, a tent, and a campfire. Campfires are often restricted by airports, so make sure that you can have one, or that you have come equipped with a camping stove or mess kit. Don’t bring anything that needs to stay too cold. If you rely on nearby settlements for food, be sure to know where the nearest one is—the park may be called “Nehalem Bay,” but Nehalem itself is a long paddle away.

Don’t Forget the Boy Scout Motto

Be prepared. Nehalem is much farther from the campground than Manzanita, but it still felt like a hike to get there. We found it difficult to procure fishing licenses while in town. I recommend doing the research in advance to find out about any fishing or hunting licenses you need, and purchase them online if you can. Also, get connected with the boat or fish guy everyone is talking about. By Nehalem Bay, that’s Johnny Bowles. He’ll guide you to Tillamook Bay, but we didn’t know it at the time. Ask around online and you’ll be led to the right people who want to help you out. After asking everyone we could find in Manzanita, we found licenses, but not any fish.

It’s also wise to be aware of costs. Few places, unless you’re in the backcountry, will let you camp for free, especially if they’re providing you with a fire ring and picnic table. If you’re not somewhere as accessible as Nehalem, make sure that someone else didn’t already stake out your remote site. Be prepared to navigate elsewhere if another pilot has a private camp set up where you were set to land. Etiquette is important, even in Manzanita. You may be roughing it, but the twelfth person to show you where to find a fishing license likely isn’t.

Where to Go?

Nehalem Bay State Park was a great first fly-in camping trip for me because it was very straightforward. We could call and reserve a site that allowed up to build a fire and get to town easily. Many other airports allow primitive camping, and the American Air Campers Association (AACA) keeps up to date records of the over 500 airports that offer this service. They have online resources that will help you prep, including weather and runway details.

The AACA’s website (and a membership) are great resources, but nothing is cheaper than word-of-mouth. That’s how I found out about Utah’s Hidden Splendor, which is splendid but incredibly dangerous if you don’t know when to go or how to approach. Nothing compares to being able to look down over snow-capped peaks only to land on grass made to hold you and your plane. If you can find a friend with a Cessna or fly one on your own, I highly recommend fly-in camping.

Alan Carr is an avid aviation aficionado learning about the aspects of the flying world from the business to the technical, while also frequently writing on what he finds. He currently works with globalair.com to provide resources on aircraft related information.

 

 

Mount Van Cott ranks as my favorite place to take in a view, in peace.

As summer winds down and the days cool, it is a perfect time to hike some of my favorite trails along the “Front Range” of the Wasatch. These are also great hikes for early spring before the high trails clear of snow.

These trails are located just minutes from downtown, and are low enough to remain snow-free into early winter. Because these hikes in Salt Lake City they are so convenient, I frequent them after work and even at night. They mostly face west, making ideal sunset hikes. Yup, these are the trails you’ll see me post sunset photos of on Instagram. I know them well, so I usually don’t use a headlamp at night, but you may want to stuff one in your pack. An added plus on these trails is that dogs are allowed.

I’ve written about several of these trails in the past, so look for links to those posts in the descriptions.

Mount Van Cott

I love this hike because of the views at the summit and how the terrain slopes just right to lie down for a brief nap (with scenery).  It is one of the less used trails near the city, and therefore allows for some quiet and meditative moments. The trail winds uphill, steeply, from the Jewish Community Center just minutes from downtown. The final half-mile or so crosses a pretty meadow before rising to the summit.

Trailhead: Take 100 North east to the University Hospital. Look for the Jewish Community Center on the left and turn in. The substation is behind and a little to the right and has several parking spaces for hikers/bikers. If this lot is not available, park across the street in the hospital lot.

More beta: This trail is very open and exposed to the elements, which means it can be hot in the summer and could cool off quickly during other seasons. Pack plenty of water and layers in addition to your regular hiking basics.

Read more…

Sunsets on Mount Wire are stunning!

Mount Wire

Such a nice hike, I’ve done it over and over. Sunsets here are spectacular and unobstructed. There is an abandoned tower at the top (it is unmaintained and likely dangerous, so climb it at your own risk.) The hike meanders up a canyon and around the mountain providing variety and views the whole way. The summit is totally cleared so a cool breeze blows cools it most of the year, pack a puffy!

Trailhead: Located on the east side of the University of Utah. Park in the Natural History Museum lot.

Distance: The route we took was 5.38 miles, however there are more direct routes.

More beta: I’d call this a moderate hike because the distance is short. Sections of the hike are steep and sometimes a scramble. The elevation gain is a total of 2,361 over half the distance (according to our GPS) so that will likely wear you out.

Read more…

The Living Room is my favorite place for a picnic with a view. It can be crowded during the day.

The Living Room

This trail is a Salt Lake City classic. There are multiple route to get there, including the one I mention in my post about Mount Wire. Alternatively, you can hike a less strenuous route leading up a wash from the Bonneville Shoreline train toward Mount Wire, but then fork off to the left toward the Living Room. There is also a route from the Red Butte side. I’ve hiked all three and find the Mount Wire route the easies and the “direct up the ridge” route the most fun.

The hike is roughly 2.8 miles round-trip depending on which trail you choose. Here is a link to a map showing the easiest, most common, route: EveryTrail Map

Trailhead: Located on the east side of the University of Utah in the Natural History Museum lot.

More beta: Pack a dinner, and stay for sunset.

The Twin Peaks hike is open and exposed, perfect for cool days.

Twin Peaks

For a view from a different angle, I head to Twin Peaks in the Avenues. The trail is open an exposed to the sun making it perfect in the spring and fall. I hiked it in the summer and found it a bit uncomfortable. I’ve also hiked it at night by moonlight, perfection! The trailhead is deep in a neighborhood. Here are directions and a map posted by the Salt Lake Tribune –

Trailhead: From 11th Avenue turn north onto Terrace Hills Dr. Drive up to N. Bonneville Drive and turn right. N. Bonneville Drive runs into Richland Dr. where you make a left.

The loop above Red Butte Gardens is my favorite night hike.

Red Butte Gardens Loop

THIS is the trail I’ve spent the most time on over the last few months than all others in a year. I love this trail, and probably should even tell you about it. It’s actually not much a secret. The trailhead is located near the entrance to the Red Butte concert venue on the U of U campus. From a dirt parking area, it follows a road for about .25 of a mile then winds uphill behind Red Butte Gardens in a loop. A fork off to the left of this trail is another route to the Living Room. This path is perfect for trail running or, once again, sunset and night hikes. I’ve hiked this trail at midnight. It’s my go-to for a quick nature escape.

Trailhead: From Foothill Dr. turn onto Wakara Way, left on Chipeta Way, right onto Stover Street, which will turn into Red Butte Canyon Road. Park in the paid lot in front of a gate. Alternatively, park in the Natural History Museum lot and start your loop from there.

Some of these trails are so popular that they remain hikeable throughout winter because folks just push through packing down the snow. I’ve hiked Mount Wire through the snow, and it wasn’t bad. You could also wear snowshoes.

I know this isn’t a full list of “Front Range” hikes in Salt Lake City. Do you have any favorites I should try? Comment below.

This post was originally published in November of 2022.

Roberto Maiolino, professor of experimental astrophysics and the director of the Kavli Institute for Cosmology a the University of Cambridge eloquently summarizes the monumental task, “One of the most exciting areas of discovery that Webb is about to open is the search for primeval black holes in the early universe. These are the seeds of the much more massive black holes that astronomers have found in galactic nuclei. Most (probably all) galaxies host black holes at their centers, with masses ranging from millions to billions of times the mass of our Sun. These supermassive black holes have grown to be so large both by gobbling matter around them and also through the merging of smaller black holes.

“An intriguing recent finding has been the discovery of hyper-massive black holes, with masses of several billion solar masses, already in place when the universe was only about 700 million years old, a small fraction of its current age of 13.8 billion years. This is a puzzling result, as at such early epochs there is not enough time to grow such hyper-massive black holes, according to standard theories. Some scenarios have been proposed to solve this conundrum. One possibility is that black holes, resulting from the death of the very first generation of stars in the early universe, have accreted material at exceptionally high rates. Another scenario is that primeval, pristine gas clouds, not yet enriched by chemical elements heavier than helium, could directly collapse to form a black hole with a mass of a few hundred thousand solar masses, and subsequently accrete matter to evolve into the hyper-massive black holes observed at later epochs. Finally, dense, nuclear star clusters at the centers of baby galaxies may have produced intermediate mass black hole seeds, via stellar collisions or merging of stellar-mass black holes, and then become much more massive via accretion.

“Webb is about to open a completely new discovery space in this area. It is possible that the first black hole seeds originally formed in the ‘baby universe,’ within just a few million years after the big bang. Webb is the perfect ‘time machine’ to learn about these primeval objects. Its exceptional sensitivity makes Webb capable of detecting extremely distant galaxies, and because of the time required for the light emitted by the galaxies to travel to us, we will see them as they were in the remote past.

“Webb’s NIRSpec instrument is particularly well suited to identify primeval black hole seeds. My colleagues in the NIRSpec Instrument Science Team and I will be searching for their signatures during ‘active’ phases, when they are voraciously gobbling matter and growing rapidly. In these phases the material surrounding them becomes extremely hot and luminous and ionizes the atoms in their surroundings and in their host galaxies. NIRSpec will disperse the light from these systems into spectra, or ‘rainbows.’ The rainbow of active black hole seeds will be characterised by specific ‘fingerprints,’ features of highly ionized atoms. NIRSpec will also measure the velocity of the gas orbiting in the vicinity of these primeval black holes. Smaller black holes will be characterized by lower orbital velocities. Black hole seeds formed in pristine clouds will be identified by the absence of features associated with any element heavier than helium.

While sounding like something out of a science fiction story, the fact that the greatest minds on Earth are studying black holes with equipment designed specifically to observe and analyze them is quite the testament to our civilization. Let’s keep this party going, eh?