Sep/100
My First Triathlon
Okay, so it was only a mini-sprint (think real short, like George Castanza in a cold swimming pool) ...
The race broke down like this:
Swim: 250 yards in a pool (actually two pools)
Bike: 4.5 miles
Run: 1.5 miles
It all started on Sunday, August 29, 2010 at 4:47 a.m. when I woke up. I'd like to say that it started four months earlier when I started training, but the truth is, I didn't train for this event. On top of that, I have never really swam in my life ... Unless you count swimming from the boat to my water skis (with a life preserver on!) But, I'm making excuses ... Truth be told, I am in fantastic shape, and my whole life-goal of my fitness related hobbies is that I can participate in things like this, without specialized training or being worried. With that in mind, I succeeded.
Where was I ...? Oh yeah, 4:47 a.m. After letting the doggie out, and drinking four Ensures, I got a nice hot shower and dressed for my event (a tight thigh-length Speedo and nothing more). I loaded my road bike onto the rack on my car, threw my backpack with transition gear into the car and sped to a local event ( http://www.triitnow.com/SpringRidgeSprint.htm ).
PUT THE STORY HERE!!!
I must say that I have a new-found respect for these triathletes ... I could have ridden my bike or ten times those distances on their own. However, if you stack the three disciplines together, and run them at a race pace and it is a whole new ballgame! Basically I had my ass handed to me!
Anyway, after the race was said and done, I finished in 47th place overall (out of 178 finishers) and 5th in my age group (out of 12). Not to shabby for a first time ... But, there is plenty of room for improvement.
Here are my numbers:
Over all Race Time = 39:50.2
Swim (250 Yards) - Ranked 3rd in my age group
6:24.3 (pace - 27:50)
Transition One
2:33.2 (I got murdered on this one, because I almost passed out putting on my bike shoes)
Bike (4.5 miles) - Ranked 5th in my age group
15:11.7 (pace 3:22)
Transition Two
1:55.2 (fastest guy in my age group beat each of my T-times by one minute!!!)
Run (1.5 miles) - Ranked 9th in my age group
13:45.7 (pace 9:10)
I hope to see some of you at my next event!!!
-Vaughn
Aug/100
Colds, the Flu, and Other Painful Maladies
DISCLAIMER I really hate putting these things in here, but I feel that in today's letigious society it is absolutely necessary. That said, I am not a doctor! I don't even pretend to be one. These posts are merely my opinion and based on life experiences. If I made a mistake in this (or any) of my Blog entries, then I apologize. I also encourage you to post a comment and correct me. If you follow any advice or ideas in this Blog, you do so at your own risk! Enjoy!
I used to think that the word disease was simply dis + ease mixed together to explain what you were feeling. So, what is the root of disease? Well, next I thought maybe it comes from Latin (60% of English words come from Latin – many of them came indirectly through French). Wrong again! The Latin word for disease is morbus; which translates to morbid. So, the funny thing is, dis is a Latin word that means “not.” And, ease comes from early French and is originally believed to translate to “elbow room.” So, does disease mean “no elbow room?” HAHA! That rocks!
Next I moved on to Greek (which is where a bunch more of the English words come from) … Negative Ghost Rider, the pattern is full.
All of that obfuscation, and I think we are back to square one … What the heck does disease mean, and where is its origin from?? I guess the simplest answer is that it is derived from French.
Cool tidbit: While investigating the origin of the word disease, I came across several references to Nosferatu. COo.oOL
Where were we? Oh yeah … We were defining the word, disease. So, because it is so cool, let’s agree that disease means “no elbow room.”
(:
All of this banter about such an elusive word is the perfect segue (pronounced like the little “green” scooter that has become so popular) into our topic of the day … Being sick! Without further ado, let’s dive in.
Flu
The flu is a viral respiratory infection. Approximately 1 out of 1,000 people die from the common flu. If you think about the odds of winning the lottery, or being struck by lightning, these odds are kind of scary.
So what does “flu” entail? Basically, the common flu is influenza, but there are many others including H1N1 (swine flu), H5N1 (avian/bird flu), H2N2 (Asian flu), and many others. Did you ever wonder what the “H” and “N” mean? Well, the flu is considered a “type A” virus, and they are divided into subtypes based on two viral surface proteins called hemagglutinin (the H) and neuraminidase (the N). There are 16 H subtypes and 9 N subtypes. Surface proteins can occur in many combinations, hence the H-N title. Obviously this categorization was created and compiled by someone way smarter than me!
The flu is easily transferred, because it’s airborne (transmitted by coughing and so on). It is caused by an RNA virus (tidbit: RNA viruses are also the cause of Hepatitis C).
Symptoms include fever, cough, headache, sore throat, enervation, nausea, vomiting, and diarrhea. It ain’t pretty!
That’s about the extent of my knowledge on the subject, so if you wanna deeper dive, go to medical school!
Cold
Unlike the flu, the common cold is a viral upper respiratory tract infection. More than 200 viruses are known to cause the common cold! Kids in Elementary can experience up to a dozen colds per year, and an average adult gets about three per year.
Did you know that the common cold is the most frequent illness and number one cause of sick days? I dig tidbits.
Symptoms include nasal stuffiness, sore throat, cough, sneezing, and sometimes a fever or headache.
A popular myth is that cold weather can cause the cold. This is simply not true. However, cold temperatures and winter weather can affect your immune system, which in turn would make you more susceptible to illness. I think that there is also a direct correlation with holidays. Think about it, at Thanksgiving we eat and drink WAY too much. Not to mention that we need to hang out with our family (and that stresses the hell out of us)! We get overly stressed about the upcoming holidays and having to buy gifts and send out cards. All the way through New Year’s Day we continue to overindulge in food and drink. Think about your poor immune system during all of this! Face it - that is why you are sick, not because you took the trash out traipsing bare footprints in the snow in only boxer shorts (am I the only one who does that?)
Allergies
Not sure why I decided to include allergic reactions in my virus post … But, there are a bunch of similarities. When you are experiencing allergies, you often get congestion, sinus stuffiness, and a sore throat. Not sure what else to say about these, except that severe allergy reactions can cause infection. And they SUCK!
Fun tidbit: Arizona used to be a haven for allergy suffering folk. However, due to the increasing number of people who moved there and brought plants from their hometowns, the allergy levels have risen to nearly the same as everywhere else! Also, scientists attribute some of the allergy problems in AZ to increasing pollution and rising temperatures.
Pneumonia
There is a plethora of types of pneumonia, and I do not know much about them. A long time ago, when my immune system was shot, I got pneumocystis pneumonia (PCP). So, I know a little bit about it. Basically, what I know is, it ain’t pleasant!
Pneumonia is an inflammation of the lungs. It can come from both bacterial and virus infection. Essentially the lungs fill with fluid and it becomes difficult, sometimes near-impossible to breath.
Symptoms include coughing, shaking/chills, chest pain (sometimes very sharp), fever, difficulty breathing, and loss of appetite.
Shingles
The medical term for shingles is "herpes zoster." It is a painful (sometimes extremely) rash caused by the same virus that causes chickenpox. If you've had chickenpox, the virus remains inactive and in certain cases can become active again, causing shingles. Under normal circumstances, shingles affects older people. However, there are plenty of cases of young adults getting them as well. HIV+ people are famous for getting shingles, because it's more likely to affect someone with a suppressed immune system.
I had shingles when I was 20 years old. It was very painful and lasted for several weeks. My scars from that encounter have last since then. Because this is a nerve related issue, they often only appear in quadrants that are split up by the nervous system. In my case, I only got them in the top left of my face (apparently the face nerves are split into quadrants).
After the excruciating pain subsides, you get to endure a good bit of time with extreme itchiness. On top of that the sores are horrendous looking.
Flu and Pneumonia Shot
Get the flu shot every year. PERIOD.
Bacterial vs. Viral
This is a good time to talk about bacterial versus viral infections. Many people mix these two up. Unfortunately, even doctors are known for confusing them. This can lead to some issues related to antibiotic usage and the possible resistance build-up. Let’s tackle this subject briefly.
There is a lot of confusion surrounding antibiotics and when to use them. So, let me try and demystify it a bit. In its pure form, an antibiotic is ONLY used to attack bacterial infections. However, recently, folks have obscured the delineation between bacterial and viral. When people say “antibiotic” these days, it almost seems that they are actually talking about an anti-infection medicine.
It is possible for you to build up a resistance to antibiotics, that is why you often here your doctor saying that if you don’t have a bacterial infection, they will not prescribe you one. I have often gone in to see my doctor with a severe sinus infection, and she says, “This isn’t a bacterial infection, so we are simply going to wait this one out.”
In reality, you aren’t building up the resistance, the bacterium your body is dealing with is building up the resistance by mutating. This is all WAY to complex for me to explain (because I have no freaking clue what I’m talking about), so if you are sincerely curious about this, ask someone who knows more than me (pretty much everyone, including my five year old daughter!)
One point to make is that colds (as we discussed earlier) are viral. Therefore, antibiotics will not work fighting them. You simply have to bite the bullet and fight through it.
How to Avoid Getting Sick
Like I know the answer to this!! WTF do you think I am, a miracle worker? Okay, I do know a few things you can do to ensure you will avoid most of these things … But you ain’t gonna like it:
- Don’t smoke;
- Don’t drink;
- Eat healthy foods;
- Take a daily multi-vitamin;
- Drink plenty of water;
- Workout with weights;
- Do some form of cardio workout;
- Don’t stress (at work or home);
- Laugh;
- Get plenty of rest.
So now that we know it is pretty much impossible for you to do those things, let’s come up with two you can do. Vitamins and laugh. Pop a vitamin and read my Blog! Done …
What to Do When You Get Sick
This one is just a hair easier to answer. REST!
Not sure if this entry was helpful, but it was fun for me to write. I hope you enjoyed my banter. Stay safe, and stay healthy!
Until next time, this is your faithful friend, Vaughn, signing off!
Aug/100
Sex, Drugs, and Rock-n-Roll
DANGER, WILL ROBINSON!!! This post is rated PG-13 ... It contains sexual inuendos, devious acts, and plain old dirty talk ... If you are easily offended, you may want to consider skipping this one. On the other hand, if you are like me, grab a glass of water, your glasses, and an old T-shirt and read on...WARNING! WARNING! WARNING! WARNING!
Consider yourself warned!
Remember, this part of my Blog (“the Secret”) pertains to HIV+ people. However, like most of the previous posts in this category, I think that this post is relevant to most of us (yes, I’m talking to you!)
This was a particularly hard subject for me to discuss. The funny thing is that I am a very sexually driven man. I think much of that stems from the fact that I have always had to have protected sex. And, I spent much time abstaining from it. I am not one to beat around the bush, and my friends know that I am usually the one to tackle the risqué subjects. Sex is my favorite! However, it felt weird sitting down and typing about it. Enough about that … Let’s talk about everyone’s favorite subject to whisper about … SEX!!!
There are plenty of things besides HIV and AIDS that are out there affecting us. Not the least of which is unplanned pregnancy! How about other STD’s (sexually transmitted diseases)? What about your poor liver and ear drums? I’m just throwing this out there, because I want people to realize (which I know that you guys already do), that these topics affect much more than the HIV+ community.
Par for the course ... My standard DISCLAIMER is in full effect for this post. Obviously I am not a medical professional, and I do not know much about any of the stuff I spew forth. I am simply utilizing this Blog as a means to share my life experiences with people around the world (all three of you who read my posts). The ideas presented here are merely guidelines to help you on your path to longevity. I strongly urge (and insist) you to seek the help of a professional doctor or sexual surrogate before attempting ... Well … Anything!!! If you follow any of my hair-brained schemes and ideas, you do so at your own risk! Sorry for that ridiculous pronouncement, however, it is there to protect what little butt I have left.
Condoms and Other Protection Ideas
This section is to tell you what I’ve learned over the years. So, here goes nothing.
I remember years ago there was a product called nonoxynol-9. When it first became popular, it was being dubbed as a cream (or gel, or whatever) that would prevent the spread of HIV. Now, I am not sure if it’s still out there, I bet it is as long as it is still making someone money. However, I bet that it no longer makes that high-and-mighty claim of being the HIV deterrent. I seem to recall that it was actually bad for condoms, and I think that is part of the reason we hear much less about it. Charlatan panaceas like this are all around us. So, you must be diligent in your investigation before trying anything to protect you or your partner from the spread of disease.
Before I tell you how important using a condom is, let me say that from my understanding a latex condom is the only safe way to prevent (99% of the time) the transmission of STD’s. There are products out there that aren’t made out of latex. The most popular one is made from lamb membrane, and is called Lamb Skins. These condoms have been shown to be more porous, and there is a contingent that believes that even though they can stop sperm and prevent pregnancy, they may not protect against STD’s including HIV. So, make sure you do the prudent thing, which is to use latex condoms!
This section of our fun read is titled, “Condoms and Other Protection Ideas.” This might lead you to believe that I am going to delve into all manner of birth control. I ain’t. Except to say that things like the pill, diaphragms, feminine condoms, and other tools of the trade WILL NOT protect you from the transmission of STD’s! So, don’t even think about only using one of them. Also, “pulling out” is the most (or at least one of the most) asinine things an HIV+ person can do! If you want to know the one tried and true way to protect your partner, it is to abstain from having sex. Plain and simple. That said, I think it is silly to expect everyone to stick with abstinence, so that is the last time you will hear me say it.
The bottom line of this section is that you MUST wear a condom (and wear it properly) to ensure the highest amount of safety for your partner. There are enough sites out there that can detail how to wear a condom, so I’m not gonna touch that one. However, just know that the condom needs to be worn entirely prior to penetration in order to be most effective. What does that mean? you ask. Do not insert your penis into the vagina without a condom on it. Even if you intend to put one on soon after (and way before you finish). It is simply not safe to do this, and you are putting someone at risk by doing so.
I have heard of people who wear two condoms and other things. I already HATE condoms with a passion, so I can’t imagine what wearing two must be like. I feel that a single condom, worn properly is ample protection. Do what you want to do, but remember that you are protecting someone else’s health and wellbeing. Always use caution and ALWAYS think with your bigger head!
Oral Sex
Once again, nothing is foolproof. It is possible to transmit diseases when performing oral sex. I have spoken with many doctors on this subject and have come to my own conclusions. Basically, I believe that oral sex is considerably safer than actual sexual intercourse. There are inherent dangers with actually finishing while getting oral sex. Also, things to think about, like cavities and mouth sores. But, I feel that oral sex is a safe route. I am not recommending it to anyone. And, I think that each case is different. For me, I dig it, and I do it. I never finish, or even get close to finishing while doing it though. I have been together with my wife for more than 24 years now, and we have done this countless times. She is not HIV+, and I attribute that to our safe sex and level-headed practices.
We go through stages where I wear a non-lubricated condom during oral sex. We even found some very nice flavored ones. This is probably the safest route to take, but we go without more often than with.
Kissing, Petting, and Otherwise Getting Down
Let’s cut to the chase. Masturbation is what this section is about. I mean honestly, I think that transmitting HIV through kissing was dispelled back in the 1990’s. So, let’s jump right on hand jobs. Obvious things come to mind again … Are there cuts or abrasions on the hand? If so, I think that the best policy is to skip the session and wait for healed wounds.
I think that hand jobs and fingering are safer than sex and even oral sex. Once again, it must be stated that you do not finish (ejaculate) during the procedure (God that sounds medical). The way that my wife and I do it is she does for me until I am close to coming to completion and then I take over. Was that graphic enough?? I think I blushed while typing this section.
Illegal Substances
Drugs. Smoking, snorting, shooting, swallowing, and so on and so forth. The intake of drugs is a risky business. I do not need to detail the risks associated with sharing needles! However, I wonder if you have ever considered the dangers involved with other drugs. There are many to think about:
-Driving while under the influence of any drug is inherently dangerous to you, your passenger, and anyone else on the road (and sometimes sidewalk) around you.
-Your judgment is impaired while under the influence. This means that you might perform some unsafe sexual acts (among other things) while drugging.
-It is illegal. This has many implications, not the least of which is you going to jail!
-Drugs can be very bad for health (take it from me). Your immune system can take a serious hit from most (if not all) illegal substances.
-Many drugs can be extremely addicting.
-Most drugs are expensive, and will raid your bank account at odd hours of the night.
-I’m sure there is a plethora of other things to list here, but I lack the concentration to include them … Besides, my ADD is kicking in … ew, look at that shiny thing.
Alcohol and Tobacco
Alcohol and smoking almost fall into the previous section. And, there are many similarities. However, one area that they differentiate is that this category is legal (as long as you are over 21), and the previous one isn’t. That said, many of the same truths about illegal drugs cover these too. I’m not going to say abstain from these, especially because that would make me a hypocrite. But I will tell you to use good judgment and even moderation when partaking of these sinful delights.
I smoke anywhere from one to six cigarettes each year. My reasoning behind this might shock many of you. I quit smoking more than 22 years ago. But, I quit in a different way. I saw the people around me quitting repeatedly. Falling on and off the wagon, if you will. I decided to attempt to quit in a different way. Instead of saying I quit cold turkey, I simply said, I will smoke less. And when I said, “less,” boy did I mean it. I decided that I would only smoke two cigarettes per year: One on Thanksgiving, and one on another occasion, which I could choose each year. For the most part, I have stuck with that plan, and I have never smoked more than six cigarettes in any one year. That has worked for me. Plus, it is actually kind of cool. You would be amazed at how amazing nicotine is, when you haven’t had any for a half year or more!
Alcohol on the other hand, is a bit more tempting to me. This temptress has a firm grasp on me. Most of the time I am a social drinker, but once or twice a year I will drink myself silly. I don’t condone this behavior, I simply live it.
I mostly wanted to point out that both alcohol and nicotine (like the previous drugs) are addicting, bad for your immune system, and potentially dangerous under some circumstances (think drinking and driving, or smoking and pumping gas as examples). I know that I am light-hearted often. And, I crack jokes fairly frequently. But, the truth is, alcohol impairs your decision making, kills brain cells, and can destroy your liver. We do not need to list the hundreds of things that cigarettes do to you, but suffice it to say that they are bad!
Music
I’m just kidding about including this one in here … But, I will say: Listen to Rush!
Moderation
“Moderation is a fatal thing. Nothing succeeds like excess.”
—Oscar Wilde
This is one of my all-time favorite quotes … The funny thing is that it’s actually wrong. As much as I want to say that being extreme and hedonistic is the best policy, the truth is that modern medicine and science have proven time and again that moderation is the key to a healthy life.
Essentially, moderation is the opposite of overindulgence or excess. And, that may sound boring to many of you. However, before we jump to conclusions, let’s look at the deeper meaning of what I’m saying here.
I am talking about the keys to the kingdom (I do that often). You can have your cake and eat it too. You simply shouldn’t eat it on a daily basis. I am a huge fan of the diets that have you following a strict regiment for six days and then let you cheat for a day. I think that is a success driver. Think about it, which is easier to say, “I will NEVER eat pizza again.” Or, “I will not eat as much pizza.” The answer is simple … As is the premise. Following moderation can include a number of facets. Follow me here … How about eating less steak (red meat)? How about drinking less beer? How about taking fewer chances with your life (if, like me, you are an adrenaline junkie)? How about (you knew this was coming) having less sex and risky behavior? Any number of things in your life can be brought before the moderation thought process.
I hope I didn’t scare a bunch of folks away with this topic. It was a tough one for me to decide to write it. However, I feel that it is a necessary part of “the Secret” to HIV longevity; which includes the safety of your partner(s).
Until next time, practice safe sex, and enjoy yourself!
Your friend, and inspired Blogist,
V
Aug/102
Xander Eye Chronicles
Well, it finally happened. Xander is two and half years old and we had our first real scare and emergency room visit.
Sit right back and you'll hear a tale, a tale of a mighty slip. It started with a crazy boy ...
Whenever we try to change Xander's diaper, he plays this game, where he runs and tries to escape capture. It happens on a regular basis, so we don't even think twice about it. Unfortunately, yesterday, on July 31, 2010, he was running and had an accident. Let's start by showing you the defendant ... This child safety gate has been run into a number of times:
Kristine was about to change Xander and he took off as usual ... After many times of running into that confounded gate, this time, our luck had run out ... Xander ran smack into the end screw that latches the gate. He hit the screw with his eyeball. I heard the pitter patter of running feet and then I heard the gate slam into the wall. This is a normal sound, usually followed by crying and us soothing the little boy. This time however, I didn't immediately hear any crying. That always stands the hair on the back of my neck on end.
Suddenly I heard that soft, muffled cry of someone in so much pain that they can't even let out a real scream. I jumped out of my chair and sprinted up the stairs three at a time. Xander was standing with his hands covering his eyes and his mouth agape in a fearful silent scream.
Pulling him in to me, I hugged him gently and said, "It's okay, boy." After a moment, I eased him away from myself to get a peek at the damage he had done. Kristine was there now and she was crying. She had seen him run into the gate and knew that it was bad. I tried to calm both of them as I carefully pulled his hands away from his eye. It was bleeding everywhere and I couldn't tell if the eyelid, or the eyeball was the damaged part.
It was clear to me in that instant that we were headed for the emergency room. So, we got our act together and drove out to Frederick Memorial Hospital.
The doctor saw him immediately ... I guess they don't mess around with two year olds that have eye injuries. After cleaning his eye up and doing an exam, it was clear that the bleeding had come from the eyelid, instead of the eye itself. Whew! That was a relief.
We were discharged and started home. On our way home, Xander started vomiting. It was hardcore projectile vomit, so I was worried about a potential concussion. We called the doctor and she asked us to come back in.
Long story short, I was in the E.R. for a total of about five hours. Xander received a CT Scan, and he was a trooper. He was terrified of the CT machine, and he was shivering and crying. His hands shook as the machine spun and whirred around his head ... But, he kept his head perfectly still, as I had requested. I was so proud of him. In utter horror and fear, yet he did as instructed and kept his head still.
The CT scan came back negative for bleeding in his brain, and any eye damage. That was another relief!
We drove home and Xan-xan went to bed. This morning when he woke up, his eye was sealed shut due to swelling and some build up of stuff.
After a few minutes, he finally got his eye to pop open. It had some discharge and doesn't look all that great, but I think it is going to be fine.
I hope he has learned his lesson about sprinting away from us, and the danger of things like the child safety gate ... However, I know that this is only the first of many E.R. visits to come.
Cheers,
V
Jul/100
Climbing Mount Rainier in 2010
My non-stop flight to Washington was uneventful ... Just before landing I could see the behemoth known as Mount Rainier. At 14,412 feet it is among the tallest peaks in the 48 contiguous states. It also has one of the largest glacier systems in North America. Rainier is famous for creating its own weather systems and having extremely hazardous conditions. For this reason, many people travel from around the world to train on it before attempting Everest.
Here’s the first glimpse I got of Rainier on this go-around.
However, I am getting ahead of myself … Let’s back up a few months and talk about my training and preparation for this arduous task.
My training was pretty straight forward … I weight lifted a full-body routine twice per week. And, three days per week I did cardio on my VersaClimber machine. My cardio routine involved doing HIIT (High Intensity Interval Training). Essentially, I did one minute of maximum output cardio, getting my heart rate close to my maximum. Then I followed that minute with a minute of slow paced cardio. I repeated this for a total of 10 max/slow sets.
Along with the weights and cardio, I also did some yoga about two or three times per week. I was doing two different styles … Slow and flow. Yoga help me to have limber joints and a healthy, strong structure.
If I could do it over again, I would have added some extremely heavy backpack training on some tall stairs. Also, my cardio training was only for about two months. I would have changed that to four or more months worth of mountain specific exercise.
Once it was loaded with all of my gear and the two liters of water I carried up the mountain, my pack was about 69 pounds.
Scean, Mike, Sarah, and I drove to the Cougar Rock Campground on the evening of Monday, June 28, 2010. We setup camp and crashed. Early the next morning, we packed up and drove the last fifteen minutes to Paradise. Once in Paradise, we checked in at the Ranger Station and found out that a storm was coming in mid-day on Thursday. Luckily, our plan was to complete the summit in the early morning on Thursday and be well on our way down before the storm even arrived.
From the Ranger Station, we walked over to the Paradise Inn and ate a very filling breakfast. I got French Toast, sausage, and some over easy eggs. Everyone else got the buffet breakfast bar.
Us at the Paradise Inn Restaurant (sorry about the lack of a flash).
We left the restaurant, donned our heavy backpacks and got underway.
Vaughn, Scean, Sarah, and Mike ready to roll out of the Paradise parking lot.
Sarah and Mike excited about starting.
Vaughn lathering up with Titanium Dioxide sun protection.
Once on the Paradise Trail, we got up to Panoramic View and did a nice switchback with some pretty good exposure. If you fell here, you’d live, but chances are you would end up with a broken leg, broken arm, and/or serious laceration. Next we pushed on to Pebble Creek and eventually the Muir Snowfield. Once you hit the snowfield, you are about halfway to Camp Muir.
We kept a sensible pace and managed to get up to basecamp without extreme exertion. However, that didn’t stop me from asking for a five minute break every 30 minutes or so.
Vaughn and Mike resting.
Sarah praying for good weather.
After a long and hard push up the snowfield, we finally got to Camp Muir. We found that the shelter had plenty of space, so we wouldn’t need to setup our tents Tuesday night. Sleeping in the shelter is nice. You are completely out of the wind and weather. And, you skip pitching and taking down your tent.
Mike, Scean, and Vaughn happy to be in the Camp Muir shelter.
Vaughn relaxing at Muir on one of the buildings. Notice Mount Adams off in the distance.
Scean at Muir, mountain hardman in cotton and soft boots!
Sarah ready to attack the glaciers!
Mike and Sarah enjoying the beauty of the mountain.
We spoke to a ranger at Camp Muir and he said that the weather had been updated. The approaching storm was going to hit earlier. According to the latest reports, we were now looking at a pretty serious storm system that would hit at midnight on Wednesday night. This was when we were planning on waking for our summit bid. Our stomachs turned sour at this news, but we decided to push on to the Ingraham Flats.
From Camp Muir, we headed out onto the Cowlitz Glacier and went through the Cathedral Gap. While heading up the gap, a rock fell off the overhead cliff and I had to sprint away from the line of fire.
While roped up, Mike was leading, with his daughter, Sarah behind him. Scean followed Sarah, and I was tail gunner. I should also mention that Mike’s pace was perfect and the reason why we were all so strong. A faster pace would have worn us all out, and we wouldn’t have been able to keep pressing forward.
Mike with the summit peering down on us.
After we got through the gap, we marched on to the Ingraham Glacier and headed into the Ingraham Flats camp area.
Vaughn with Little Tahoma behind him. The views are unbelievable from up on the Ingraham.
Coming down from Cathedral Gap, we can see the Ingraham Flats camp area ahead of us.
At the Ingraham Flats, we pitched tents. Since we were expecting a very windy storm, we decided to dig a tent pad that would leave a nice, solid, and tall wall around our tent.
Scean dug out our campsite at Ingraham Flats. He made a wonderful 3-wall shelter around our tent. Unfortunately, the winds that showed up later that night came from the exposed side… Figures!
Once the tent was pitched, and we had moved our gear in for safe keeping, we dug a little kitchen area for cooking snow and creating our water supply.
While waiting for the water to boil, I decided to send a message to my wife, Kristine. Earlier in the week I had set up the “help” button on my SPOT GPS to send a smoochie love letter to my adorable wife. The thing I over looked was that even though no one else would see my message, they would see that I had pressed the “help” button. Little did I know the consequences of doing this.
Apparently, many of my friends were following our trek and they each saw my supposed cry for help. Before you know it, every hospital, fire department, and the ranger station had been called and alerted of my last known coordinates. HA!
An RMI guide came to our campsite and asked if we were the Ripley party. We said yes, and he asked if everyone was okay in our party. Again we said yes. Then he explained that we had accidentally pressed the “help” button on our SPOT. Oops! Lesson learned … Now can we move on?
Shortly after making meals and filling water bottles, we settled in for sleep.
Our tent view from Ingraham Flats. It was the most spectacular tent view I’ve ever had in my life!
We woke up at midnight and the night was pleasantly clear … The calm before the storm. We decided to rope up and head up the Ingraham glacier to make an attempt at summiting. Perhaps the weatherman was wrong…
Up on the Ingraham glacier, the weather worsens.
As we trekked up the mountain, the weather rolled in. The winds picked up over time, and a small flurry of snow turned into an all out snow storm. The wind was blowing at a steady 30-40 MPH. To add insult to injury, an occasional surge would come through and give us gusts of up to 70 MPH.
Vaughn exhausted.
Sarah and Scean … Still happy.
Sarah, Scean, and a pooped Vaughn
We trudged. We struggled. We pursued our goal of reaching the 14,412 foot summit. Up around 13,400 (about 1,000 feet below the summit) all of the other climbing teams (there were about five or six going up to the summit at the same time as us) started turning back to head down the mountain. Everyone who passed us on their way down said that they were turning around due to the increasing nasty weather. We were literally the last team on the mountain.
We were stopped for a break and the wind was fiercer than ever before. I crept up to Scean and asked him what he thought. He said that he was willing to go on. I knew that I was strong enough to make it another 1,000 feet in altitude … However, the weather was lugubrious and I felt beaten up in many ways. I asked Scean to hike up to Sarah and Mike with me. They were already together talking about the situation as well. When Scean and I arrived, I could see the worry in everyone’s eyes.
I asked Mike what he wanted to do. He was stoic. I knew that everyone was capable of making it. I knew that everyone really wanted the summit. I also knew that we were risking a lot, because the weather was progressively getting worse and we were only going higher into more dangerous territory.
After a moment, I spoke up. “I think it would be best to head back down.” I continued by adding that the weather appeared to be getting worse, and our downclimb was going to be treacherous.
Everyone seemed momentarily sad to hear me say this, but they each realized that I was correct. Within moments they all agreed. We started to head back down the mountain.
Going back down the Ingraham was challenging to say the least
Along the way, we got to jump over four crevasse openings and we used a ladder twice to cross a very wide crevasse that lay right in our path.
Vaughn crossing an 8-foot wide and bottomless crevasse on a ladder.
After a nasty struggle in some atrocious weather, we finally got back to high camp at the Ingraham Flats.
Vaughn and Scean happily back in the tent at the Ingraham Flats, trying to warm up a hair.
Scean and I told Mike and Sarah that we were going to lay down for ten minutes and catch our wind before taking down the tent and preparing to head down to Camp Muir. We both laid down and fell immediately asleep. We slept for about 92 minutes. When we woke, both of us were surprised we had fallen asleep. Fortunately, Mike and Sarah weren’t waiting for us, because they had slept too. Talk about worn out!
We packed up our gear, roped up, and headed down the mountain. By the time we got to the Cathedral Gap, the storm had picked up so much that I thought we might blow off the trail! I was extremely glad that we weren’t stuck up near the summit with this latest bout of wind and snow.
Mike and Sarah do some route finding, because the blizzard made finding wands near impossible at times.
In a nutshell … Exhaustion!
When we got down to Muir, a Ranger approached us and asked if we had seen a solo climber. Two guys also walked up with fear in their eyes and asked if we’d seen their climbing buddy. We hadn’t seen him and we couldn’t help.
Note: As far as I know, he has been missing since Thursday, so I presume he is dead.
After a brief stint at Muir, we trekked down the snowfield. The lower we got, the slushier the snow was … Slushy snow is dangerous and slippery. Crampons do not work well in slush. Plus you post hole (post holing is when your boot punches through the top of the snow and you sink in, sometimes up to your knees). It is painful and tedious.
Scean almost all the way down and still full of vim and vigor.
Vaughn limps into the parking lot.
Sarah dances into the parking area.
Mike stumbles down into the parking lot.
Here is the output from my SPOT location device. It shows the path we took during our climb.
Final word
I am done with this confounded mountain. I feel that I have gotten a lifetime of adventure out of it. It is time to tackle another goal.
Cheers!
Sep/0911
C&O Canal Ride 2009 from D.C. to Cumberland
"Behind us lay the whole of America and everything Dean and I had previously known about life, and life on the road. We had finally found the magic land at the end of the road and we never dreamed the extent of the magic."
-- Jack Kerouac, On the Road
Friday, September 19, 2009 at 6:31 a.m. Andrew and I started loading our bicycles on my truck. We packed tons of Gu, power bars and bottles of water. We piled into my FJ Cruiser and headed to Pete’s house. Our plan was simple (they always start that way)… We would drive down to DC, park my truck and my buddy, Jerry, would pick it up that evening and drive it home for me. From there, we would ride 184.5 miles up the C&O Canal Towpath on our bicycles. Months of training had culminated to this event.
We picked up Pete and drove downtown. Once there we searched for parking near the Thompson Boat Center, which is mile zero on the canal. Downtown parking is hard for my FJ, because I need 6’9” of clearance. Most garages down there are under 6’6”. We finally found the perfect garage at the Kennedy Center. It was 7’ tall!! Tallest one I have ever seen in DC. Parking was solved… Ahhhhh.
We each had bike racks and medium sized bags back there behind our seats. Pete and I also carried camelbacks with water and paraphernalia. We rode out of the Kennedy Center parking garage and into the gorgeous morning with grins on our faces!
We got to the mile zero marker and took some photos.
Then a couple rode up on a tandem bicycle. They told us that they had ridden all the way down from Pittsburgh, PA. Hearing this made us feel weak. Then I thought, Meh… It’s downhill the whole way from Pittsburgh! This is how I justify and console myself.
I digress.
We took off quickly and were in Great Falls before I knew it. The ride was easy. However, I had already developed a cramp in my left calf. We weren’t riding faster than our training and we hadn’t gone that far, so I chalked it up to nerves… I took a couple of photos of the falls, ate a snack and moved on.
The rest of the day was uneventful (for the most part) and relatively easy. Just before home, Pete realized that he had been riding on a broken spoke. It warped his rim and the rear brakes had been on for nearly 15 miles! Holy dump! We rode 57 miles total that day.
Here is the Monacacy Aquaduct
At home, we tracked down a local bicycle shop, called the Bike Doctor. It’s located on Buckeystown Pike in Frederick. Awesome shop! The owner and his mechanic stayed past closing time, fixing and truing Pete’s rim. Then they gave him new brakes and tightened up his bike. Fantastic group there and very concerned about our safe trip. I absolutely recommend them to anyone in the Frederick area who needs repairs or bicycle parts and so on.
Kristine had put together a delectable meal that consisted of salad, pasta and steak. It was FANTASTIC! We talked about the day and encouraged each other.
Andrew stayed next door at his house and Pete stayed as a guest at my place. During the night I had to wake up and do some updates on databases for work… It was a challenge and wore me out mentally. I only got a few hours of sleep and worried how I would perform on our longest day. We were scheduled to ride about 72 miles on day two. Yikers!
Here you can see that we are still happy about our adventure… Fools!
Day two started well. My right knee was a touch sore on the outside, but nothing I couldn’t ride through. I packed three Advil and promised not to use them. We got underway around 9:15 a.m. and rode strong for most of the day.
This is us posed below the Maryland Heights rock wall (which I have climbed) at Harper’s Ferry.
This photo is me standing outside a hidden cave that women, children and ex-slaves used to hide in during the Civil War. Very COo.oOL
Along the way, we ran into a section of the canal that was closed due to flood damage… We had to ride on the road for a bit. This was tough for me, because it was a bunch of moderate hills. Pete and Andrew made it look easy. As we passed a pasture full of cows, I thought to myself, “I sure am hungry.”
This was a nice milestone… Our century along the path! Notice that for some reason, we are still happy… What is wrong with us??
About 20 miles before our stop in Hancock, my knee sang out with excruciating pain. With 12 miles left, I didn’t think I would make it to our hotel in Hancock. I stopped and writhed in pain. I popped three Advil and gritted my teeth. I tried walking beside my bike for a minute to stretch it out and I couldn't even do that. I was considering calling Kristine and throwing in the towel. I literally could not walk without severe pain shooting through my knee and up to the base of my spine.
Andrew and Pete offered to cut our pace (~14 MPH) in half for a while and see how I did… I decided to bite the bullet and literally gritted my teeth for 15 or more minutes at about 7 MPH. It slowly warmed up and the pain subsided. I assume the three Advil were kicking in. We made it to Hancock and proceeded to the Triangle Bar and Grill on Main Street. Dinner was awesome… I was STARVING! We had burned more than 5,000 calories during that day’s ride (We burned 14,000 calories total over the 3 day ride!)
Once we got to our Hotel, we ordered pizza, wings and cinnamon bread. We ate another dinner. Yum!
The final day was cold! We went outside to a chilly 47 degrees… Burrrr! Mounting up, I realized just how sore my gluteus maximus was. It was swollen and sore and ready to be done with this ride. I had popped some Advil before leaving my hotel room, so the knee was under control. The day promised to be good.
We headed down to Weavers Restaurant and had the best breakfast that I have had in quite some time. I got cream chipped beef (SOS) on biscuits with two poached eggs on top. YUMMY! Everyone was so nice there. Afterward, we mounted up and got under way. It was our final day. A 60 mile ride lay before us. Prior to this three day weekend, I had never ridden further than 40 miles and now I was doing one and half times that or more each day!
The last day went quickly. My pain came and went furiously… Only to return again. My hands had lost all feeling in them, except an incessant tingling that threatened to drive me mad. My neck was tired and worn from supporting my head and helmet. Shoulders and traps were tight. I don’t even wanna talk about my triceps and forearms!
The Paw Paw tunnel is a magnificent and amazing creation. It is 3,118 feet long and took about 14 years to make. It is wicked cool!
Pete and I climbed up top for some shenanigans…
If you are claustrophobic, you will need to skip this one… It was pitch black in there and I kept feeling like I would simply ride off the trail and into the slimy canal waters. It was a bit freaky in there without headlamps. I had a headlamp with me, but refused to use it, because Andrew and Pete didn’t have one. In the immortal words of the Three Musketeers, “All for one and one for all!”
When we got to Lock number 69 I wanted a photograph. But a guy and girl were there making out. I felt weird about taking a photo with them in it. I considered asking them to “pose” under the Lock 69 sign. Then realized that it would be pointless and invasive. Instead I pedaled on thinking how funny it was that he had invited her to Lock 69 to neck. What a romantic… Actually, I was jealous that I hadn't thought of it… Heh!
The last ten miles were furious. I had just finished my audio book The Road by Jack Kerouac at mile marker eleven. What a fantastic autobiography straight out of the beat generation written by the king of beat! I dug it immensely and pondered upon the fragility of mankind in a preponderance of heaven and hell that surely came together to single-mindedly stare into my mind’s eye. Yeah man, right-on, ahem and all that stuff! You dig?
After Jack’s lovely book was done, I turned on some John 5 and cranked it. It was my turn to set the pace and I went too fast a couple of times. Was soooo hyper about the finish. I counted each of the last ten miles out loud. Chanted them and/or signaled with my fingers. Excitement forced its way through my body. I was electric and my inner self was on fire!
We rode the last mile three abreast. Three friends, nearly broken by the dirt and gravel trail, finally at our journey’s end. Triumphantly riding into Cumberland with our heads held high!
Standing before us was a group of nine people. Our waiting wives, families and friends! It was a magical moment. They had created a finish line banner for us. We burst through the banner to cheers. It was awesome!
Here’s the remnants of the banner… I wanted a picture of us riding through it, but was too tired to pull out my camera.
It is 184.5 miles to Cumberland via the canal path. Our jaunts off the canal added up to a total trip distance of 190 miles! Here we are at the very end of the canal towpath.
This is me and my son, Xander. He was proud of me and with an enormous smile, said, “Dadda!”
After the celebration, we went to the Manhattan Grill, two blocks away and drank champagne and ate a wonderful meal!
As usual, I must recommend this trip to everyone! Go up hill from DC to Cumberland, if you dig… I had to.
Click Here for our Garmin GPS information from the trip.
To see higher resolution versions of the above photos, click here
I will catch you on my next adventure…
Cheers,
Rip
Sep/090
Last Training Day Before the Adventure!
Nutshell: Andrew, Pete and I rode together on the C&O canal for 40 miles... Awesome weather!
Deep Dive: This ride was another epic...
On Sunday (9/13/09) morning at 8:27 a.m. Andrew and I loaded our bicycles onto my truck’s bike rack. We threw our packs and water in the back and drove to the mouth of the Monocacy River. Parking at the C&O canal parking lot for the aquaduct, we unloaded and prepared for the morning ride.
Pete showed up and started pulling his bike out of his trunk… When he pulled the front wheel out (detached from the forks), the axle fell to the ground with a loud clang. Apparently, the nut from his front wheel axle was gone!!! We searched the ground around his car. Next we tore his trunk apart and searched in there… All to no avail. It was gone like Amelia Earhart in the Bermuda Triangle!
We weighed our options…
1. We all pile into Pete’s car and drive back to his house (20 minutes each way), get an extra nut that he has and then return to ride;
2. Pete drives home, while Andrew and I wait;
3. Pete drives home and Andrew and I go without him. He would attempt to catch up to us on our return part of the ride;
4. Pete drives home and rides his own ride near his home, while Andrew and I ride the C&O.
We selected option three. Pete leaped into his tiny Honda and threw gravel at us as he screeched away in a mad rush. Meantime, Andrew and I slowly got our act together and got out onto the canal at a casual pace (~13MPH).
The weather was a good as you could ask for. Right about 68 degrees in the shade. The trail was a touch muddy from rain a few days earlier, but manageable. It was my first time riding with my new (non-mud) tires. They were slippery as heck in the mud… Dunno how you all do it!
Just past our halfway point (22 miles in) Pete caught up to us on our way back! He must have been flying!!!
The whole ride was great. Fairly easy. With three miles to go, we decided to “sprint” some. So, I started off like a banshee and Pete took off after me. Andrew, being the smart one, raced at a more sensible speed.
Pete and I were neck-andneck passing each other several times for 1.5 miles. Our plan was to sprint for 2 miles and then spend the last mile doing a cool down. My plan went out the window at 1.5 miles when my body finally screamed, “WTF??!!”
Easing up, I watched Pete pull away from me to win the sprint race. Andrew wasn’t far behind and we all had a good laugh back at our cars.
All-in-all a fantastic outing with some of the best weather yet!
Here is our GPS info from the ride:
Vaughn’s Garmin Info
Pete’s Garmin Info
Aug/090
Incorporating HIIT…
Many of you know what HIIT is... But, for those of you who don't, I will lay it out for ya.
HIIT (High Intensity Interval Training) is cardio based work that shortens your workout time and intensifies (to say the least) your effort and outcome. Basically, it involves:
1. Warm-up: Five minutes at a slow/easy pace to get the blood flowing;
2. Intense Session: 30-60 seconds of breakneck pace on a higher resistant level (if possible);
3. Resting Session: 1-2 minutes of slow/easy pace and resistance;
4. Session Repeat: Go back to Intense Session and repeat both sessions 5-10 times;
Cool Down: Five minutes at a slow/easy pace to get the muscles (and heart) cooled down.
In the past, it was believed that you need 45+ minutes of cardio training at 75-85% of your maximum predicted heart rate. Combined with 5 minutes of warm-up and cool down, this ends up being an hour or even longer! This HIIT program keeps your workout to potentially under 30 minutes and gives you FAR more bang for your buck. Trainers, doctors and scientists have done the legwork to prove to us that HIIT does more for increasing your cardiovascular system and in burning calories.
I can tell you that my experience is along those lines. I find that HIIT has quickly increased my performance and endurance! You shouldn't try to do HIIT unless you are already in good shape and have had a recent physical and approval from your physician.
Anyway, I am now doing HIIT twice per week and then a single "long" mileage day each week. This is my latest training regiment to help with my upcomming C&O canal ride from Washington D.C. to Cumberland, MD.
If you are fit and find yourself hitting plateaus in your cardio program, give this a go (at your own risk, obviously).
Train safe, and train hard!!!
-Rip
Aug/097
What’s Best In Life?
Okay... So that's a very broad question... But I can answer one piece of it.
Most of us (me included) don't know what we want. Before you say, "No *expletive deleted* Sherlock!" Allow me to dig a little bit deeper.
It occurred to me that I'm not doing what I want to do. This occurs to me on a regular basis, but yesterday was extra special. You see, I was riding the train home and sitting next to someone that was putting off a putrid body odor. Before everyone knocks my lack of compunction, let me tell you that this was far beyond your standard human being stink. I’m not talking someone who walked 2 miles to the train station on a humid 95 degree day without underarm deodorant. I’m talking about the kind of stink that lingers over a two-week old dead body lying in a rainforest.
Now that I have sufficiently gotten your attention (and perhaps offended the Hell out of you), allow me to continue…
Sitting for 1.5 hours smelling death in a small, hot train car can make you come to some realizations in life. For one, I realized that I don’t ever want to do that again!
During this time, I found myself pondering the immortal words of Conan, when he was asked, “What’s best in life?” Without missing a beat, Conan replied, “Crush your enemies, see them driven before you and hear the lamentations of their women.” Now there’s a guy who knows what he wants!
The more that I think about Conan’s statement, the more I understand my lack of a statement on “what’s best in life?”
I know what my dream day would be like… I would wake up and eat a good (nutritious) breakfast. Following that, I would write for about 2 hours straight (uninterrupted). After that, I would spend some playtime with Kristine and kids. Next, I would go play 18-holes of golf with Kristine. After golf, I would hit the music theory and guitar for about 2 hours. After guitar, I would get some more kid playtime in. I’d squeeze some form of physical fitness in at this point in the day. Finally, I would wind down with the kids and Kristine watching TV or goofing off. Before turning off the light for the night, I’d get some reading in.
That day would obviously be altered to fit in other activities / hobbies, etc. Also, from time-to-time, there would be a two-week vacation to somewhere exotic.
Funny thing about my list… I don’t see work listed. Try as I might, I can’t seem to squeeze it in there. Some of you might argue that my writing (if done on a professional level) would be considered my work. I guess that’s true, but writing is something that I am passionate about. I don’t normally associate passion and work. Viola! Therein lies the problem… In order to make my life more meaningful, I need to be passionate about what I do for a living!
The problem grows when you consider that balancing things you are passionate about and work is nearly impossible. So, I have decided to dedicate some time and effort to figure this out… If and when I figure something out, I will probably write an instructional manual and publish it.
For now, I will continue to ride the smelly train to and from work.
Please feel free to comment with what you feel is best in life!
Signed, a passionate man who is still seeking his passion!