tag:blogger.com,1999:blog-59105251952295196462024-03-06T12:00:47.508-08:00Sapphire Physical Therapy Insights & AdventuresSapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.comBlogger14125tag:blogger.com,1999:blog-5910525195229519646.post-47068166195401040462017-12-13T20:35:00.005-08:002017-12-13T20:35:47.476-08:00<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: "Times New Roman";">The Value of Preserving Wild Places<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">John Fiore, PT<o:p></o:p></span></div>
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<span style="font-family: "Times New Roman";">Value is defined
in the Oxford Dictionary as </span><i style="mso-bidi-font-style: normal;"><span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">the regard that something is held to deserve;
the importance, worth, or usefulness of something</span></i><span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">. Often associated with financial
importance, the value of wild places goes way beyond the common conception of
value. Unfortunately for our wild lands, the current political powers place
more importance on monetary value and self-gain than in preserving wild places
for future generations.<o:p></o:p></span></div>
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<span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Yes, I am a white male living
in Missoula, Montana who grew up with the opportunity to experience and
discover some wild places in the western United States. These places, however,
have no gender, race, age, or political preference and are open to all. The
beauty, wonder, and challenges of those early experiences shaped me as a
person. As an adult, I share these places with my kids and continue to seek out
wild, untrammeled lands for perspective and enjoyment. The thought that two of
our National Monuments (Bears Ears National Monument and Escalante National
Monument) are being downgraded in their degree of protection is outrageous and
tragic. The stage is set for more wild places to be developed for their
potential monetary value which threatens our nation’s heritage, freedom, and
public lands. <o:p></o:p></span></div>
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<span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">My parents regularly took my
six siblings and I on camping trips in the 1960s and 1970s. We ventured to
places near and far, reveling in the rawness of fresh air, clean water, awesome
vistas, and dirt under our finger nails. Every time we left a camping
destination, my father required us to walk around the camp site and pick up any
pieces of garbage or cigarette butts we could find. He urged us to always leave
a camp site in better condition than we found it. It is our responsibility as
stewards of public lands to leave our precious wild places in better condition
for future generations to experience. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj89lCbjpvYC_FmPgzLaYgjML8agoAqrIJeW7WpnROfbDmgQdlVP_lusHCV5xXTCsNpW8E_JW-tVk7Vu37FzcgvOaVscezyzzHNkQGfgfwYvjw0UBCA42IHGpwxuvWtxVz7xHL2QQQ53fzc/s1600/grand-gulch-11616.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="362" data-original-width="620" height="186" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj89lCbjpvYC_FmPgzLaYgjML8agoAqrIJeW7WpnROfbDmgQdlVP_lusHCV5xXTCsNpW8E_JW-tVk7Vu37FzcgvOaVscezyzzHNkQGfgfwYvjw0UBCA42IHGpwxuvWtxVz7xHL2QQQ53fzc/s320/grand-gulch-11616.jpg" width="320" /></a></div>
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<span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">In 1982 I had the opportunity to spend a
semester with the National Outdoor Leadership School (NOLS). Based in Lander,
WY, the NOLS Rocky Mountain Semester Course included five extended trips to
experience and study a variety of ecosystems. In November of 1982 we spend two
weeks backpacking the length of Grand Gulch in Utah. In close proximity to the
controversial Bears Ears and Escalante National Monuments, my trip down Grand
Gulch to the San Juan River was memorable. We were alone in Grand Gulch, saw
hieroglyphics on the canyon walls, and signs of the ancient Anasazi dwellings and
burial sites which dated back some 3,000 years. I have not returned to Grand
Gulch but the memory lives within me and I value the preservation of such
places. On a recent ski outing with a Missoula friend, I discovered he too was
fortunate to experience Grand Gulch on a NOLS semester course twenty years
later. Our shared experiences at a young age have shaped our values and
priorities in life. <o:p></o:p></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjn9wjWD5XEvbf5i6lC2yYLNRslf3R9D1H6Yu1q6lHKNuNg_thXirpDy0CydCfwByErmaUu9sLJGlfvVCg8aT4CHLzlUjFdkCWhzC46oUqTLRgbqM_115PQJBfoSnU3Khj9Ddaw8yIYuFp/s1600/GrandGulchUTheiroglyphics.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="432" data-original-width="576" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjn9wjWD5XEvbf5i6lC2yYLNRslf3R9D1H6Yu1q6lHKNuNg_thXirpDy0CydCfwByErmaUu9sLJGlfvVCg8aT4CHLzlUjFdkCWhzC46oUqTLRgbqM_115PQJBfoSnU3Khj9Ddaw8yIYuFp/s320/GrandGulchUTheiroglyphics.jpg" width="320" /></a><span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">For those who have not
travelled in wild places, I hope you do. For those who have not experienced the
rawness, the struggle to stay hydrated, warm, cool, or dry, please do. It is in
the struggle that we experience the simple beauty of life and existence. It is
in the struggle that we learn empathy for others, both human an inanimate. <o:p></o:p></span></div>
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<div style="background: white; margin-bottom: 11.25pt; margin-left: 0in; margin-right: 0in; margin-top: 0in;">
<span style="color: #282623;">“The supreme reality of our
time is … the vulnerability of our planet. National parks and reserves are an
integral aspect of intelligent use of natural resources. It is the course of
wisdom to set aside an ample portion of our natural resources as national parks
and reserves, thus ensuring that future generations may know the majesty of the
earth as we know it today.” <strong><span style="font-weight: normal; mso-bidi-font-weight: bold;">- John F. Kennedy</span></strong><b style="mso-bidi-font-weight: normal;"><o:p></o:p></b></span></div>
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<span style="background: white; color: #3c4043; mso-fareast-font-family: "Times New Roman";">As stewards of the land, we must not confuse
our responsibility with over-consumption of her resources. Public lands should
not be about user group debates, but rather about preservation. Tread lightly
and make your protest voice heard.</span><span style="color: #282623;"><o:p></o:p></span></div>
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<span style="background: white; color: #181818; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">“Wildness is the preservation
of the World.” –Henry David Thoreau </span><span style="font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";"><o:p></o:p></span></div>
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<span style="background: white; color: #3c4043; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">Photo credit: <o:p></o:p></span></div>
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</span></span></span></span><!--[endif]--><span style="color: black; mso-themecolor: text1;"><a href="http://www.backpacker.com/"><span style="background: white; color: black; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">www.backpacker.com</span></a></span><span class="MsoHyperlink"><span style="background: white; color: black; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1; text-decoration: none; text-underline: none;"> (Grand Gulch backpackers)</span></span><span class="MsoHyperlink"><span style="background: white; color: black; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></span></div>
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</span></span></span><!--[endif]--><span class="MsoHyperlink"><span style="background: white; color: black; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;">bearsearscoalition.org </span></span><span class="MsoHyperlink"><span style="background: white; color: black; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1; text-decoration: none; text-underline: none;">(map)</span></span><span style="background: white; color: black; font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-themecolor: text1;"><o:p></o:p></span></div>
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SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-25880409384892498452017-10-09T12:19:00.000-07:002017-10-09T12:24:03.681-07:00Trail Running Shoe Review: Altra Timp <div class="p1" style="text-align: center;">
<b>Trail Running Shoe Review: Altra Timp</b></div>
<div class="p1" style="text-align: center;">
<b>John Fiore, PT</b></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggU6zczogdQsXczzCPwdYEwcUgU84Oy9d86swfhUk4Zy9zFjrpggLZ6NwxLNKHmYozH0Pd_iAOfy_0NaHMH9F9Ya5kgEKVYie8XtSBBWDrAVcdUWbNLneqdUNtZEYY-qIBXMkRj3V7Vapl/s1600/1696678.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1063" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEggU6zczogdQsXczzCPwdYEwcUgU84Oy9d86swfhUk4Zy9zFjrpggLZ6NwxLNKHmYozH0Pd_iAOfy_0NaHMH9F9Ya5kgEKVYie8XtSBBWDrAVcdUWbNLneqdUNtZEYY-qIBXMkRj3V7Vapl/s320/1696678.jpg" width="212" /></a></div>
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(Photo: John Fiore wearing the Altra Timp; The Rut VK 2017)</div>
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The recently release Altra Timp trail shoe is the trail shoe I have been waiting for from Altra. Named after Mount Timpanogos in Utah’s Wasatch Range, the zero drop (heel and toe are the same height) Timp combines adequate cushioning for long runs without sacrificing performance. Weighing in at 11.1 ounces for a size 10 men’s shoe, and 8.7 ounces for a size 7 women’s shoe, the Timp feels light under foot despite its roomy foot shape toe box. The Timp has 29mm of stack height for adequate cushioning on uneven terrain and long days on the trail. As a comparison, the Altra Olympus has 36mm stack height, and the Altra Lone Peak has 25mm of stack height. Altra nailed it with the Timp as I felt sharp rocks wearing the Lone Peak, and my foot felt unstable at times wearing the Olympus.</div>
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<span class="s1">(Photos: </span>www.altrarunning.com)</div>
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Asymmetrical lacing is utilized in the Timp which allows for a more secure foot-to-shoe feel. The upper is comfortable, has adequate ventilation for water drainage, and provides protection from blow-outs in the proper locations. The outsole is similar to that of the Altra Superior and includes 4mm lugs which are soft and grippy in mixed terrain.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5C6aAUSSL1Ja_vaJfpeCbuKLG0NYDFEZB3Ega9sfIJ2-7yDwqx4ckQapDVR3Vq017xrlHNt6O0bddBCqM-M7Zakvv5rNLz1kjB9e-VSpbAd4qkQ7jkYGjZbj5hXEM-2uGAdINrtVCjGw0/s1600/Picture3.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="332" data-original-width="496" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5C6aAUSSL1Ja_vaJfpeCbuKLG0NYDFEZB3Ega9sfIJ2-7yDwqx4ckQapDVR3Vq017xrlHNt6O0bddBCqM-M7Zakvv5rNLz1kjB9e-VSpbAd4qkQ7jkYGjZbj5hXEM-2uGAdINrtVCjGw0/s200/Picture3.png" width="200" /></a></div>
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(Photo: www.altrarunning.com)</div>
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<br /></div>
<div class="p1">
Two issues raised by customers and reviewers include sizing and durability. After running about 300 miles in my Altra Timp shoes, I have noticed some lug wear due to the rocky terrain I have travelled over the past month. Traction has not been compromised by expected wear, and I appreciate the outsole lug softness when encountering rocky terrain and scrambling. Sizing is true. Adjusting the asymmetrical lacing tension, however, is necessary to prevent the foot from shifting forward on descents. I noticed this initially when the shoe was new. I simply tightened the laces at the bottom</div>
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and top lacing holes (kept the middle laces comfortably loose) and my foot felt secure on steep, sustained downhills.</div>
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<br /></div>
<div class="p1">
In summary, the Altra Timp combines all of the elements needed in a zero drop shoe for all-day training runs and ultra races over trails ranging from rock to dust to muddy bogs and bomber downhills. While a zero drop shoe may not be for everyone, I encourage you to give them a try. Wear them around the house or at work for a couple of weeks, followed by a short run. The zero drop, foot shape concept allows for adequate foot mobility and a more natural foot-to-trail feel. Check them out at Runners Edge; your feet will thank you!</div>
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(Photo: John Fiore, Altra Timp with gaiters on Trapper Peak, Montana)</div>
SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com4tag:blogger.com,1999:blog-5910525195229519646.post-86630255883508983142017-04-10T08:29:00.003-07:002017-04-10T08:29:20.602-07:00<div class="MsoNormal">
<div style="text-align: center;">
<b>IMTUF 100 Race Report: 100 miles of running and more<o:p></o:p></b></div>
<div style="text-align: center;">
<b>John Fiore</b></div>
</div>
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<br /></div>
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<br />
Although seven months have past since race day, the scenes
and experiences I left Idaho with will continue to be a part of me
indefinitely. There is nothing glamorous or reasonable about running 100 miles
in a single effort. The physical endurance required is surpassed only by the
powerful emotions which spontaneously rise to the surface at any given moment.
Hours fly by at times while minutes drag on at other times. For me, the
100-mile distance has taught me humility, patience, and the power of
companionship. Below is an overdue recap of a very memorable weekend spent in
the Salmon River Mountains of Idaho in the fall of 2016. <o:p></o:p></div>
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At 5:55 am on a dark, cloudy, cool fall morning, I stood on
the start line of the IMTUF 100.<span style="mso-spacerun: yes;"> </span>I
recalled standing on the exact same start line in 2014; a year I did not see
the finish line due to unrelenting nausea and vomiting which began at mile 64
and continued through the night until I dropped at mile 88.<span style="mso-spacerun: yes;"> </span>The 100+ mile course route was run in a
clockwise direction in 2016. I was determined to finish the job in 2016, but I
would not do so alone, or would I? <o:p></o:p></div>
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<br /></div>
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The Idaho Mountain Trail Ultra Festival (IMTUF) 100-mile
race took place on September 17-18.<span style="mso-spacerun: yes;"> </span>The
race begins and ends at Burgdorf Hot Springs which is reportedly the oldest
known “resort” in Idaho.<span style="mso-spacerun: yes;"> </span>A rustic, beautiful
valley setting surrounded by tall pines and peaks of the Salmon River Mountains
(Payette National Forest), Burgdorf Hot Springs is located approximately twenty
miles north of McCall, Idaho.<span style="mso-spacerun: yes;"> </span>The
primitive log cabins, out buildings, and pebble-floored hot springs pool seemed
eerily similar to how they likely were in the late 1800s when Burgdorf Hot Springs
was established.<br />
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<br />
I struggle to put into words what it felt like to stand
chilled at the start line. My excitement to begin the race is dampened by the foreboding
reality of the task at hand. The race boasts 23,000 feet of climbing in the remote mountains of central Idaho. An elk bugle signaled the start of the race, and
approximately 100 runners headed into the pre-dawn darkness.<span style="mso-spacerun: yes;"> </span>The mass of bouncing headlamp lights soon
gave way to small groups of runners.<span style="mso-spacerun: yes;"> </span>Some
groups were full of chatter, while I tend to listen and look at the surrounding
shadowed scenery without tripping. The early miles rolled by as purple-orange
skies illuminated the washed granite peaks around us.<span style="mso-spacerun: yes;"> </span>It felt good to move as my muscles slowly
warmed, allowing me to settle into a comfortable rhythm I felt I could sustain
for hours and hours.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Two weeks earlier I had raced The Rut 28k, a challenging Sky
Running mountain race held in Big Sky, Montana.<span style="mso-spacerun: yes;">
</span>A tumble on the Headwaters Ridge descent left my knees scraped and a
bruise on my right patella tendon.<span style="mso-spacerun: yes;"> </span>I ran
very little after The Rut in preparation for the IMTUF 100, so by mile 25 I was
feeling stiffness and pain secondary to my fall.<span style="mso-spacerun: yes;"> </span>My left patella tendon felt stiff and sore
with every stride as I descended from the first major climb of the race.<span style="mso-spacerun: yes;"> </span>By the time I reached the mile 33 aid station
at Upper Payette Lake, I was felt my day might be over.<span style="mso-spacerun: yes;"> </span>I explained my predicament to Allison (my
crew member extraordinaire) who quickly handed me three Ibuprofen.<span style="mso-spacerun: yes;"> </span>I expressed my reluctance to mask my symptoms
with Ibuprofen (and potentially put my kidneys at risk), but she bluntly
replied: “Well, what else are you going to do? Drop out?”<span style="mso-spacerun: yes;"> </span>I swallowed the Ibuprofen and chased it with
a gulp of water.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjis6AgeKNha0-Ohn4PDAgjI4Z26lcWfZV_yw_96OuQ95LiKwJDt8DKNeNFbDVlU-JFFxggboVNAWrFynzlC7RmwAoX81IMhdYoGJG1tQXgUErqx63ccxEQaXUGfpNtvbREuKDmMPeMQj6a/s1600/Picture1.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjis6AgeKNha0-Ohn4PDAgjI4Z26lcWfZV_yw_96OuQ95LiKwJDt8DKNeNFbDVlU-JFFxggboVNAWrFynzlC7RmwAoX81IMhdYoGJG1tQXgUErqx63ccxEQaXUGfpNtvbREuKDmMPeMQj6a/s320/Picture1.png" width="320" /></a>Heading out of Upper Payette Lake before noon, I began
running with Missoula friends Josh and Kiefer to distract me from my knee
soreness and run at a conservative pace. I have a well-earned reputation of “going
out too fast” during 50+ mile races. Early fatigue is a sure way not to reach
to finish line. The presence of Josh and Kiefer was the first of many fortunate
events I would encounter during the IMTUF 100. Josh was running his first 100 miler
and he had picked a challenging race for sure.<span style="mso-spacerun: yes;">
</span>Kiefer was determined to run with Josh the entire race, which was an
incredibly selfless gesture.<span style="mso-spacerun: yes;"> </span>A phenomenal
runner himself, Kiefer provided the brains in our trio. The ensuing 50 miles I
shared with Josh and Kiefer were the highlight of the race.<span style="mso-spacerun: yes;"> </span><o:p></o:p></div>
<div class="MsoNormal">
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibeK_UqRsbb9WffsU1DZj54IgVA0KPHGF_zW9ng6rm4VwOpKnJndDzVDoNPcrycBZyfZ-IGEtciqSCzElZOAW63cn0dUHpA4LQ09qYUB1_7NYEpbf1OFWAk6x3MSEHIX2MhLJNk6ByYGom/s1600/unnamed.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibeK_UqRsbb9WffsU1DZj54IgVA0KPHGF_zW9ng6rm4VwOpKnJndDzVDoNPcrycBZyfZ-IGEtciqSCzElZOAW63cn0dUHpA4LQ09qYUB1_7NYEpbf1OFWAk6x3MSEHIX2MhLJNk6ByYGom/s320/unnamed.jpg" width="320" /></a></div>
<br /></div>
<div class="MsoNormal">
By 1:00 pm the rain showers began. As a former competitive
cyclist, I use to despise rain during races. As a trail runner, however, rain
can be a welcome way to stay cool and settle the dust. Precipitation in the
mountains of Idaho in September could mean snow and I hoped the temperatures
would remain in the 50s and 60s until nightfall. As the mile ticked by, I was
amazed at the multitudes of single track trails in the Salmon River Mountains.
Race director Jeremy Humphreys marks the entire course solo every year which is
a testament to how well he knows the area. After cresting the pass near Duck
Lake, we descended to the Duck Lake aid station (mile 43). I was hungry which
was a very good sign at this point in the race. I gravitated towards salty
cashews and cantaloupe and left feeling energized. The next several miles were
forest road running and the miles felt hard on my feet as I was accustomed to
flowing single track. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The Snow Slide aid station (mile 48) was a welcome sight as my
crew of Allison and Jesse were efficient and encouraging. As I filled my water
bottles and supplies, the sky opened and it poured. I realized I needed to keep
moving to stay warm, so I headed up towards the Snow Slide climb with Josh and
Kiefer right behind me. The miles began to pass slower than before due in part
to the steeper terrain and the fatigue which I stubbornly resisted. Allison would
join me as my pacer at the Lake Fork aid station (mile 60). I recalled leaving
Lake Fork two years earlier with Kevin as my pacer. Feeling fast and invincible
was rapidly replaced by feeling nauseous and numb in 2014. Allison and I
discussed a nighttime strategy of moving slow and steady. Nightfall was about
an hour away.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Night running is a blast. Night running with 65 miles under
your legs is surreal and ridiculously challenging. I relied on Allison for
route finding, conversation, perspective, and companionship. She paced me
through the night the year before at the Bighorn 100: a very long 37-mile slog
through nausea and frustration. Kevin paced me from mile 85 to the finish at
Bighorn and saw me snap out of my nausea and complete the final 13 miles at a
manic pace. Pacing is hard work, and Allison valiantly offered to pace me
through the night once again. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We moved methodically up and down the steep Crestline
terrain. Allison and I moved with the terrain, discussing how to stay fueled,
warm, and semi-dry through the incessant drizzle which now chilled our skin
beneath wet layers of high-tech clothing. I had managed to stave off my usual
nausea through the use of whole food nutrition, but I ran of of “real” food
around mile 55 and downed two gels instead. My stomach was tenuous thereafter,
but I was still surprised when I puked around mile 75. Regretfully, I know how
to manage my body when this occurs. My two choices are to lie down and sleep
for an hour, or continue to move slowly. We decided on the latter since the
rain and cold was not conducive to comfortably napping off my nausea. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
We continued through the night. I experienced minor vertigo
as we descended the wet, rocky trail and I knew I had to ingest some form of
nutrition to continue. The North Crestline aid station (mile 80) seemed like a
mirage. I could see Josh and Kiefer just ahead of us, and we joined them inside
a drafty wall tent. The dryness of the tent seemed foreign and I went to work
popping two toe blisters and changing my socks. I overheard Josh and Kiefer
discussing dropping out of the race. Both were struggling with injuries and I
knew Allison and I needed to kick it into gear before we gave our options a
second thought. We marched out of the wall tent and climbed the rocky road to
the summit. As we slowly descended (nausea makes the jarring of downhill
running possible only in .25-mile bursts, followed by walking to avoid puking),
a dark Suburban slowly overtook us. The rear window peeled down and Kiefer
called out to Allison: “You are the best fucking pacer!”<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
At the base of the long rock road descend we entered the
Terrible Terrance Trail. The trail was cut into an uneven slope, and while it
all seemed rather terrible at this point, I enjoyed following Allison through
the bumps and holes and listened to her stories and words of encouragement.
Allison’s pacing duties were complete at the Upper Payette Lake aid station
(mile 88). I wanted her to continue with me but knew she had to get back to
Burgdorf Hot Springs to relieve the sitter who spent the night with her three
boys. The trail climbed gradually after leaving Upper Payette Lake. I heard the
faint sound of an occasional vehicle passing by the paved forest road in the
distance. I knew the road ended at Burgdorf Hot Springs, but my path would be
longer and included 3,000 more feet of climbing. “Just keep moving and keep
sipping water,” I told myself. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The solitude was peaceful, but my body ached. I continued
moving because forward was the only direction to go. Running uphill was not an
option at this point. I power hiked and dodged puddles and the river which was now
running down the single track trail. Wet feet were now my reality, and I
dissolved plain M&Ms in my mouth and ruminated over how slow the dawn was
transforming me out of my nighttime funk. The climb to the Bear Pete aid station
(mile 98) was taxing but I knew the topography would soon change. The grey
skies were now riddled with spots of blue sky and I began to strip damp,
stench-filled layers from my body. “You made it through the night and now it’s
time to finish this thing,” I said out loud…to no one.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtFXhiXoIFPXL0CorBAvlvNs2xjpcNt5WP2GawYMIbBPxwC-GjRBebPTnHQzB5LKBNwC5_rO5BxUinQa8PPVA2UfG98dlSsT32q-7XH2QE6-HaGj5urXz16Nkx3xGWXxlwaOmK4OwnAACq/s1600/fullsizeoutput_55d.jpeg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtFXhiXoIFPXL0CorBAvlvNs2xjpcNt5WP2GawYMIbBPxwC-GjRBebPTnHQzB5LKBNwC5_rO5BxUinQa8PPVA2UfG98dlSsT32q-7XH2QE6-HaGj5urXz16Nkx3xGWXxlwaOmK4OwnAACq/s200/fullsizeoutput_55d.jpeg" width="150" /></a>GPS technology provides us with altitude, pace, time, and
distance. But barometric GPS measurements are unreliable at times and vary from
GPS watch to GPS watch. The IMTUF 100 was advertised as 102-108 miles in
distance. My mind perseverated on the fact I had long since passed 100 miles. I
longed to lie down and close my eyes after a refreshing dip in the hot springs.
Around the bend I saw Allison and her son Ben hiking up the trail towards me. I
was so happy to see familiar faces! After debating the distance to the finish,
I ran ahead. I finally felt like I could run at a semi-normal pace on the
gradual downhill terrain. The winding gravel road to the finish felt solid, and
I crossed the finish line in 29:46. Not a blistering finish, <span style="font-size: 12pt;">but given the steady rain, nausea, and 23,000 feet of
climbing I was content with the effort and experience. The remoteness of the
IMTUF 100 was refreshing and humbling.</span><br />
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As I reflect on my experience at the 2016 IMTUF 100, I
realize that the best aspects of the race were the company and dedication of my
crew. Running 100 miles would not be possible without the people behind the
scenes. Race directors, volunteers, family members, crew members collectively get
us to the finish line. Running 100 miles is strangely synonymous with life.
Whatever strength it takes, keep moving. Whatever the conditions, persevere.
Whatever the outcome, stay humble and thank those around you. -<span style="font-size: 12pt;">John</span></div>
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SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com1tag:blogger.com,1999:blog-5910525195229519646.post-74039776097139844892016-03-27T23:20:00.000-07:002016-03-27T23:20:01.017-07:00Spring Ahead and Lessons LearnedSpring is marching on and April marks the beginning of the spring trail running race season. With the Gorge Waterfalls 100k race only a week away, I must shift gears and set my sights on the running season ahead. With a full list of trail running races once again in 2016, I am focused this year on staying healthy and running strong. Unlike past winters where I ran through the entirety of winter with an occasional ski day here and there, the winter of 2016 was centered around skiing. While I still ran a few days a week (including one long run of 15-28 miles), my focus was on the newly discovered sport of skimo racing. Originating in Europe (as most good things do), skimo is short for "ski mountaineering" and includes skinning uphill, boot packing uphill, skiing downhill, and occasionally using ropes and technical mountaineering skills to navigate a variety of winter terrain. Thanks in large part to the local organizational efforts of a few Missoula skimo enthusiasts (Mike Foote, Alan Adams, and Josh Gimpleson) 2016 was the inaugural year of the Montana Snowbowl Rondo Radness race series. For six weeks, the Snowbowl rondone races brought skimo racers of all ages and abilities together for some fun competition and invaluable experience. Not only was I amazed by the turnout at these races, but I was also surprised by my post-race level of fatigue!<br />
Half way through the Snowbowl Rondo Radness series, I traveled to sunny southern California to compete in the Sean O'Brien 50 mile trail run. Set in the Santa Monica Mountains overlooking Malibu and Zuma Beach, the 80 degree temperatures and 12,000 feet of climbing seemed like a foolish idea. What sounds like a great idea in October, often results in "registration remorse" a few months later. I felt strong from skiing, but ran 28 miles and 25 miles five and three weeks prior to the Sean O'Brien race. On Thursday, February 4th I raced the Rondo Radness race and two days later I stood on the start line in 31 degree darkness in the Santa Monica Mountains. The race began at 6:00 am and I knew right away that my legs showed up to run. I paced myself for the first third of the 50 mile course, getting a feel for the single track, fire roads, and warming temperatures. I ran alone most of the race, but got a glimpse of the runners immediately behind me around the half way mark at the Zuma Beach aid station. I realized I was running in third place and felt both euphoric and panic struck as I wondered how my legs would hold up. The heat of the day accompanied me on the long 5 mile climb out of Zuma Beach to the 30 mile aid station. Not only did I catch the runner in second place, but I also ran out of water and began seeing black spots for several minutes. At the 30 mile aid station I tanked up on water, orange slices, and salted potatoes and soldiered on. I would remain alone the final 20 miles of the race as the I was in second place for good. The runner in first had 40 minutes on me so I settled into my own rhythm and picked off 50k race competitors for miles. The long, hot descent to the finish line took a toll on my quads, but a higher running cadence and relaxed upper body lessened the impact as my speed increased. I arrived at the finish line 27 minutes behind race winner Karl Stutleberg in a time of 9:15 with a combined feeling of satisfaction and surprise. I had just run my fastest 50 mile time (given the 12,000 feet of vertical and 82 degree temperature) with the least number of training miles in my legs. I credit skinning, skiing, and strength training with my moment of success. I am convinced of the benefits of skiing (nordic, skimo) for winter cross training. The cardiovascular efforts and power required to ascend are contrasted by the reduced joint impact of descending while skiing. The concept of building the durability required for trail ultra running during the winter off season resonates loudly with me. I look forward not only to a rigorous spring and summer running season, but also to a challenging skimo season next winter. Train hard, train smart, and be safe out there! <br />
John Fiore, PT<br />
john@sapphirept.com<br />
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<tr><td class="tr-caption" style="text-align: center;">(Teton Pass skimo race: winter 2016)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">(Sunrise on the Santa Monica Mountains: Sean O'Brien 50 mile)</td></tr>
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<tr><td class="tr-caption" style="text-align: center;">(Salty finish line shot: Sean O'Brien 50 mile)</td></tr>
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SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-29827316719340607432015-11-05T10:06:00.000-08:002015-11-05T10:06:50.124-08:00Climbing McDonald Peak: Fall in the Missions<!--[if !mso]>
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<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-6A_DJic4FnZR5Lo3xw-t2eKq-AnBzv_Vuk5Itzc3k329_8gQ_vkJh4nZe5TvN6HTQ_I0hC6uf8qfuuH0nEMUwRKImuDOuarmoJnFwaRJ0iwHW6zTtD5tatoowUJOa8R_Ry-8TXEAp92C/s1600/IMG_1486.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-6A_DJic4FnZR5Lo3xw-t2eKq-AnBzv_Vuk5Itzc3k329_8gQ_vkJh4nZe5TvN6HTQ_I0hC6uf8qfuuH0nEMUwRKImuDOuarmoJnFwaRJ0iwHW6zTtD5tatoowUJOa8R_Ry-8TXEAp92C/s400/IMG_1486.JPG" width="400" /></a></div>
<br />
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">Fall
in the Missions</span></u></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">By:<span style="mso-spacerun: yes;"> </span>John Fiore, PT</span></b></div>
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<br /></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">On
an October Saturday which was arguably the most spectacular fall day in western
Montana, I returned to the Mission Mountains.<span style="mso-spacerun: yes;">
</span>I have spent many hours exploring the unique alpine terrain of this
rugged range in 2015.<span style="mso-spacerun: yes;"> </span>On each outing,
the impressive bulk and majesty of McDonald Peak (9,800 feet) was evident but
just out of reach.<span style="mso-spacerun: yes;"> </span>McDonald Peak is
located in the Mission Mountains Tribal Wilderness.<span style="mso-spacerun: yes;"> </span>It lies within the grizzly bear closure zone
which means it is off limits to humans in an effort to preserve wildlife
habitat and reduce human-bear encounters.<span style="mso-spacerun: yes;">
</span>The grizzly bear closure area allows the bears to feast on ladybugs and
army cutworm moths without human disturbance from July 15<sup>th</sup>-September
30<sup>th</sup> each summer.<span style="mso-spacerun: yes;"> </span>Mission
Valley residents have described viewing the bears through telescopes glissading
on snow fields and feasting on ladybugs and army cutworm moths.<span style="mso-spacerun: yes;"> </span>With clear skies forecasted and the grizzly
bear closure period passed, our window to climb the peak was now.</span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs9jnNzJq-D7WjrgIeS27VlZM4qHU5doQ9Sd-HuCiYvTO7kIcrxdEdmXS1jbYA0q_ocAz1gltae62ojIhiq2SEDRt9sYAFWhRqyH1O-qNyM75H8CG-5NEkvl9fNMJBdh9mumx2VkHXIGso/s1600/IMG_1485.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs9jnNzJq-D7WjrgIeS27VlZM4qHU5doQ9Sd-HuCiYvTO7kIcrxdEdmXS1jbYA0q_ocAz1gltae62ojIhiq2SEDRt9sYAFWhRqyH1O-qNyM75H8CG-5NEkvl9fNMJBdh9mumx2VkHXIGso/s320/IMG_1485.JPG" width="320" /></a> </span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1BRSvwKI_xJawA0kFIWVXf-9H03MaoSDXI99-j-WxWjJOYJTYVS3__Ta3ih1JD2v9aH5ODSAaw7qKeSHzV9f-Xc54dnX-Mi6YNSohb8roeasALROLsqQNu9gZgsOpds1eM2EmU7PBxz14/s1600/IMG_1493.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1BRSvwKI_xJawA0kFIWVXf-9H03MaoSDXI99-j-WxWjJOYJTYVS3__Ta3ih1JD2v9aH5ODSAaw7qKeSHzV9f-Xc54dnX-Mi6YNSohb8roeasALROLsqQNu9gZgsOpds1eM2EmU7PBxz14/s320/IMG_1493.JPG" width="320" /></a></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">I
met Justin Angle and Jeremy Wolf at 5:30 am at the Eastgate parking lot for the
drive to the Swan Valley.<span style="mso-spacerun: yes;"> </span>We chose the
eastern approach to climb McDonald Peak due to the early runnable terrain and
beauty of the Cliff Lake basin.<span style="mso-spacerun: yes;"> </span>We arrived
at the deserted Glacier Lake trailhead at before daybreak and were running by
7:20 am.<span style="mso-spacerun: yes;"> </span>The round trip distance for the
day would be 24 miles which made daylight hours precious.<span style="mso-spacerun: yes;"> </span>The first 4 miles passed quickly beneath our
feet until we reached Heart Lake.<span style="mso-spacerun: yes;"> </span>The
summit of McDonald Peak appeared framed in the notch of Sunday Pass.<span style="mso-spacerun: yes;"> </span>From Heart Lake the trail deteriorated to a
hiker’s trail followed by a game trail.<span style="mso-spacerun: yes;"> </span></span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span></span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEpJ-ckC6cNgs2vqo3f1xJ3cMKPT4F2tQqfJ9sZSohv_trbQOaWC6hbFCiEE1u9b-0iFO2O5xYT8QbT0AUxpOpjqACn76iZvOuOIarqZ8sJnvfjVwxcr_7kocROEgRGNKAzLmdkeYBq2tO/s1600/IMG_1492.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEpJ-ckC6cNgs2vqo3f1xJ3cMKPT4F2tQqfJ9sZSohv_trbQOaWC6hbFCiEE1u9b-0iFO2O5xYT8QbT0AUxpOpjqACn76iZvOuOIarqZ8sJnvfjVwxcr_7kocROEgRGNKAzLmdkeYBq2tO/s320/IMG_1492.JPG" width="320" /></a></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">From
Sunday Pass, McDonald Peak was reflected in the waters of Cliff Lake below
us.<span style="mso-spacerun: yes;"> </span>We descended steeply to the shoreline
and weaved our way up to Iceflow Lake.<span style="mso-spacerun: yes;">
</span>From here the terrain changed.<span style="mso-spacerun: yes;">
</span>Grassy, boggy meadows and aromatic hemlock and fir forests gave way to
bus-sized glacier-strewn boulders.<span style="mso-spacerun: yes;"> </span>When
we reached 8,600 feet in elevation, both the summit ridge of McDonald Peak and
the Ashley Lake drainage on the western side of the Missions were visible.<span style="mso-spacerun: yes;"> </span>Justin, Jeremy, and I plotted our final
ascent up the loose, rocky bowl and continued climbing.<span style="mso-spacerun: yes;"> </span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK3ljJhpeINfr0ZFAStZI2QXRk8jOrUiWfjkeupZr2bOd2-xRktW_BwA3kgK5gTmK8T6MXk6Qv1sb8lzoGC0ujyKUUztPxdfMUhSEf2t8lCmGGpE4nWipsH-dUa6P-NzVaW-NANV6MlHRr/s1600/IMG_1490.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK3ljJhpeINfr0ZFAStZI2QXRk8jOrUiWfjkeupZr2bOd2-xRktW_BwA3kgK5gTmK8T6MXk6Qv1sb8lzoGC0ujyKUUztPxdfMUhSEf2t8lCmGGpE4nWipsH-dUa6P-NzVaW-NANV6MlHRr/s320/IMG_1490.JPG" width="320" /></a> </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">The
view from the summit ridge was magnificent.<span style="mso-spacerun: yes;">
</span>The Mission Valley was 7,000 feet below us and the ridge from West
McDonald Peak to the true summit was pure as any ridge I have traveled.<span style="mso-spacerun: yes;"> </span>Once on the summit, a light breeze kept us
comfortable in shorts and T-shirts.<span style="mso-spacerun: yes;"> </span>To
the south, Glacier Peak, Mountaineer Peak, Lowary Peak, East St. Mary’s Peak,
and Grey Wolf Peak formed an imposing spine.<span style="mso-spacerun: yes;">
</span>To the north, Mount Calowahcan and multiple unnamed peaks blended into
the horizon.<span style="mso-spacerun: yes;"> </span>After imagining how
spectacular it would be to descend McDonald Peak’s the south face on skis, we
began our return journey.<span style="mso-spacerun: yes;"> </span>Two aged boot
prints were the only sign of human presence we encountered during our brief
visit through the Mission Mountain Tribal Wilderness.<span style="mso-spacerun: yes;"> </span>I have never experienced a feeling of alpine
isolation and purity as strong as I did that October.<span style="mso-spacerun: yes;"> </span>When we returned to the trailhead 8 hours
later, cars were in abundance, but the experience and contentment associated
with physical effort endured.<span style="mso-spacerun: yes;"> </span>Preserving
wild, uninhabited areas such as the Mission Mountains puts our role as humans
in perspective.<span style="mso-spacerun: yes;"> </span>We too are visitors on
this planet.<span style="mso-spacerun: yes;"> </span>The mountains endure and
they warrant our respect. </span></div>
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<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr0E1bIMXqz8YLYvlGYZwwjgv1DBkZM5K7A3HjQxOnyTvEcGqZHIJwOR7yVrsvhIBYFNIvTxFynVALl41UPQEHohDllOH0qKrCygosqrkAu_lc1dyjLW7_o1OL4EmI3ARX28uCW6qA0NV4/s1600/IMG_6314.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr0E1bIMXqz8YLYvlGYZwwjgv1DBkZM5K7A3HjQxOnyTvEcGqZHIJwOR7yVrsvhIBYFNIvTxFynVALl41UPQEHohDllOH0qKrCygosqrkAu_lc1dyjLW7_o1OL4EmI3ARX28uCW6qA0NV4/s320/IMG_6314.JPG" width="320" /></a> </span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "times new roman" , serif; font-size: 10.0pt; line-height: 115%;">The Mission Mountains Wilderness was
officially designated as such in 1975, the boundaries for the Tribal Wilderness
were set in 1979, and made official in 1982. Prior to the official designation
of the Mission Mountains Tribal Wilderness, the tribes had fought the
designation of the area as a national park, and after much discussion voted
against timber harvesting in the lushly forested area. Both circumstances would
have led to increased tribal profits, but it was decided such was not to be the
priority.<br />
<br />
In 1982... <span style="mso-bidi-font-style: italic;">No legal definition for
tribal wilderness existed then, but much of the language for the tribes’
definition of wilderness matches the language found in the 1964 Wilderness Act,
with one significant difference: the primary purpose of the Mission Mountains
Tribal Wilderness is the preservation of tribal culture. In contrast, in the
federal wilderness on the other side of the Mission Divide, visitor use and
private interests play leading roles in management objectives.</span><br />
(PJ DelHomme, Forest Magazine, Fall 2006 – Summit Post)</span></i></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">John
Fiore, PT</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<a href="mailto:john@sapphirept.com"><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;">john@sapphirept.com</span></a><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"></span></div>
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<a href="mailto:john@sapphirept.com"><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"></span></a><span style="font-family: "times new roman" , serif; font-size: 12.0pt; line-height: 115%;"></span>
SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-11705562096001022702015-07-09T10:37:00.001-07:002015-07-15T08:45:14.841-07:00John's Bighorn 100 Run<p class="s4" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> </span></p><p class="s4" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span class="s3" style="font-weight: bold; text-decoration: underline; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Bighorn 100 Race Report</span></p><p class="s4" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s4" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span class="s5" style="font-weight: bold; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">John Fiore, PT</span></p><p class="s4" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span class="s5" style="font-weight: bold; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Sapphire Physical Therapy</span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span class="s7">As I sat in Dayton Park listening to the pre-race briefing, I felt strangely calm. Just two hours before the start of the Bighorn 100 and I just wanted to get started. The presence of fellow Missoulians is always reassuring at Bighorn. JB Yonce, Dan Pierce, Todd Bachman, Babak Rastgoufard, </span><span class="s7">Randy Tanner and I discussed strategy, discussed the weather, and waited in anticipation for the 11:00 am start on the Tongue River road. My primary goal was to cross the finish line in Dayton 100 miles down the trail. After Three consecutive 100 mile DNFs due to injury and illness, my training and nutrition underwent an overhaul and I finally felt ready to charge. </span></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi12qu0AVS3llsIf9ejVwid6e-7_KP4L_zxKCTsVzoUZx9UT_90mlXgSviG5Z7ZZ2I8Ef7FejLT8Us539LhyphenhyphenQFUhrEuOYhx7HOCnPGlOjh4kU14mR7ejCxrkZxJrwXabo4k65fnKGzlSrQc/s640/blogger-image-1074393077.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi12qu0AVS3llsIf9ejVwid6e-7_KP4L_zxKCTsVzoUZx9UT_90mlXgSviG5Z7ZZ2I8Ef7FejLT8Us539LhyphenhyphenQFUhrEuOYhx7HOCnPGlOjh4kU14mR7ejCxrkZxJrwXabo4k65fnKGzlSrQc/s640/blogger-image-1074393077.jpg"></a></div><p></p><div class="s6" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span class="s7">At 11:00 am sharp we were off. Over 300 runners moving up the Tongue River trail was an impressive sight. Awe was soon replaced with reality as the temperature climbed proportional to the 4,000 foot climb to the Dry Fork aid station at mile 13.7 where my crew was waiting. My “crew” consisted of my closest friends (Allison Onstad and Kevin Twidwell) and my son Bridger who for some reason did not want to miss the adventure. </span><span class="s7">After a brief stop for water and orange slices, our direction shifted north towards the Little Bighorn Canyon and the Footbridge aid station at mile 34 or so.</span></span></div><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span class="s7">Settling into a rhythm in the heat, the wildflowers and vistas reminded me of why I came to the Bighorn Mountains to run 100 miles. The race course is known for its beauty, technical sections, </span><span class="s7">runnable</span><span class="s7"> sections, unpredictable weather</span><span class="s7">,</span><span class="s7"> all wrapped up in 17,000 feet of climbing. Babak, Todd, and I were all within a few minutes of each other, and Dan was up the trail a ways. The hours ticked by and we descended “the wall” and crossed the Little Bighorn River where the Footbridge volunteers were buzzing. Kevin Davis of Livingston, MT filled my hydration bladder and got me moving. </span></span></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5MbDM3RsrezD0GYB8bfHY_-tUduFbYqmAF8wGWMrxIU0huwrI7JApzKVZQm4uCKmbgBET8Azpd8O2X2qvbptG_LleTcsIj_7uXlItKew1DAXd5rAelVBvc6f8SLdkzo54vuwHedeWElCb/s640/blogger-image--1998489764.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5MbDM3RsrezD0GYB8bfHY_-tUduFbYqmAF8wGWMrxIU0huwrI7JApzKVZQm4uCKmbgBET8Azpd8O2X2qvbptG_LleTcsIj_7uXlItKew1DAXd5rAelVBvc6f8SLdkzo54vuwHedeWElCb/s640/blogger-image--1998489764.jpg"></a></div><p></p><div class="s6" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><div class="s6" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span class="s7" style="background-color: rgba(255, 255, 255, 0);">From Footbridge, an </span><span class="s7" style="background-color: rgba(255, 255, 255, 0);">18 mile trek to the turnaround at the Jaws aid station began. The route climbed nearly 5,000 feet and despite being evening, I was glistening with sweat. Power hiking the steep hills and running the flats and mild inclines became my mantra. I was ready for the sun to set and the air to cool. As I crested the ridge one mile from Jaws, I was greeted with a twilight display of the </span><span class="s7" style="background-color: rgba(255, 255, 255, 0);">crescent</span><span class="s7" style="background-color: rgba(255, 255, 255, 0);"> moon accompanied by Jupiter and Venus in the western sky. I let out a howl and waited for the echo in the night.</span></div></span></div><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><div class="s6" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span class="s7">Inside the Jaws aid station tent the mood changed. My crew ushered me to a chair and asked what I needed. As I barked instructions, I noticed my crew’s facial expressions. “Man,” I thought, “I must look like hell!” Kevin picked me up to crack my back, Bridger encouraged me to “stay strong,” I grabbed by trekking poles, and </span><span class="s7">Allison</span><span class="s7"> and I took off for a run in the night. Pacing is both and art and a science. An effective pacer knows their runner’s strengths and weaknesses. An effective pacer is selfless but must take care of their own nutrition and hydration needs. An effective pacer must push their runner and basically just keep the runner moving. I attribute my race success to my pacing crew. </span></span></div><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><div class="s6" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span class="s7">Running through the night reduces running to its primitive form. Your world is a 6 foot radius illuminated by the beam of a headlamp. The heat of the day left my stomach </span><span class="s7">nauseous and I consumed only broth and orange slices through the night. Tums tablets kept my stomach in check, and Allison reminded me to sip water, try to eat a gel, and kept us moving. Footbridge aide station came and went at mile 66, and Steve Brown joined us for the trip up “the wall” toward Dry Fork. The eastern sky began to illuminate the coming of the sun and the star-filled sky was replaced with dawn. I began talking (I actually was not talking much at this point) in anticipation of a spring up the trail. At the spring I washed my face, hands, gulped water, and filled my bottle. A brief encounter with vomiting (oh no, not again!) due to a gag reflex from a pine needle in my w</span><span class="s7">ater left me heaving</span><span class="s7"> for a moment. Gathering my composure we headed towards the Dry Fork aid station at mile 82.<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkqq-YoXjZZ0w8ydSn7JzNoLd0ZkDunTK27fQ_ZKM5znU2HI7_A051AtEyp0aNmJHDhdfam_nr7CiVO0uwazNXn5z_aq35M0P3z6y72VvzDmkzYDM96l9Q9B2w_02OVhhQfQ20EkUniLxw/s640/blogger-image--415755864.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkqq-YoXjZZ0w8ydSn7JzNoLd0ZkDunTK27fQ_ZKM5znU2HI7_A051AtEyp0aNmJHDhdfam_nr7CiVO0uwazNXn5z_aq35M0P3z6y72VvzDmkzYDM96l9Q9B2w_02OVhhQfQ20EkUniLxw/s640/blogger-image--415755864.jpg"></a></div></span></span></div><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Allison paced my up the final climb to Dry Fork where Kevin and </span><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">Bridger</span><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"> were waiting. I felt spent but 18 miles seemed totally within reach. More Tums and some help with my nausea thanks to Amy Brown and we were off. Kevin would pace me to the finish line. Kevin had accompanied me through the night twice last year during 100 mile races I had to drop at mile 75 and 86, respectively, due to unrelenting vomiting. Not fun, yet here he was taking up the pace again! Kevin told me he would push the pace a bit and instructed me to “hold on the best you can, and if you need me to slow up just say so.” At mile 90 we crested the final significant climb and began the descent of the Tongue River Canyon. I was amazed to discover my legs were fresh and I could run fast and furiously after Kevin! </span><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">We flew down the canyon laughing and talking about our kids, our friends, and truly enjoyed the last two hours of the race. </span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><div class="s6" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">The final 5 miles of the race is a long windy not completely flat dirt road. Bridger and Allison met us on their bikes and together we clicked off the final miles. The Missoula contingent was camped beneath the Run Wild Missoula tent and we exchanged high-fives with 100 meters to go. The finish line was shaded and once across, I walked directly into the Tongue River to wash away the dirt and grime accumulated over 26 hours. <div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju_FGEDJrqPrhBbQDypMTYBo6PYttMruK8J5ZSOm_g4tSfuYx6qU2yblQ5wNwQyMvg1UXwyXfAmi8LF2hzGTHND4DQqDMUkwyD35SVb8qy6gExm91b7pnF9V2ItaKoYS08rzCM9QEr4DHB/s640/blogger-image--2135853657.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEju_FGEDJrqPrhBbQDypMTYBo6PYttMruK8J5ZSOm_g4tSfuYx6qU2yblQ5wNwQyMvg1UXwyXfAmi8LF2hzGTHND4DQqDMUkwyD35SVb8qy6gExm91b7pnF9V2ItaKoYS08rzCM9QEr4DHB/s640/blogger-image--2135853657.jpg"></a></div></span></div><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Completing my first 100 miler is satisfying and I will always treasure the experience. The emotion which remains, however, is gratitude. Running is a solitary sport, but running 100 miles would not be possible without my friends and family made it their mission to get me to the finish line. </span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s6" style="margin-top: 0px; margin-bottom: 0px;"><span class="s7" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">John Fiore, PT</span></p><p style="margin-top: 0px; margin-bottom: 0px;"><a href="mailto:john@sapphirept.com"><span class="s14" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000">john@sapphirept.com</font></span></a></p>SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-74019258951066549692015-05-04T20:41:00.000-07:002015-05-04T20:41:00.127-07:00Anya's Springtime Trail Adventures in and Around Missoula<div style="text-align: center;">
<span style="color: orange; font-size: x-large;"><b>Take a quick look at some photos from a few of Anya's Most recent Local outings</b></span></div>
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<tr><td><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDknvhj-FyWgJBG-EG4lEFxwkxAU71JFHR-81zu-j9gx6aUb3n1tVkFsX9fbhALZEST1lsIrv6hwsTzlz18-2EwS6XiITx28g0XDeQBRp_Vyd0cW6JEjjjDgW1qKqYZPPg9r-c8F6hmVdT/s1600/MTB.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDknvhj-FyWgJBG-EG4lEFxwkxAU71JFHR-81zu-j9gx6aUb3n1tVkFsX9fbhALZEST1lsIrv6hwsTzlz18-2EwS6XiITx28g0XDeQBRp_Vyd0cW6JEjjjDgW1qKqYZPPg9r-c8F6hmVdT/s400/MTB.jpg" width="300" /></a></td></tr>
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<span style="font-size: large;">Sawmill Gulch. 1st week of March. Dry and dusty, believe it or not!</span></h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFu7pnqZanCO6WnLx5yFIBpmghTBahummLL2yF_7lWznvKXY9cUCEKlUTDciz4h3aiKbXKmvxDsqphqD4KtBANj4Jhe1c5-KXv9sx23e4oAo7oV2aMDy-fbgjRgLWnwlGK5CD3u5mwZ7J8/s1600/Warm+Springs.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFu7pnqZanCO6WnLx5yFIBpmghTBahummLL2yF_7lWznvKXY9cUCEKlUTDciz4h3aiKbXKmvxDsqphqD4KtBANj4Jhe1c5-KXv9sx23e4oAo7oV2aMDy-fbgjRgLWnwlGK5CD3u5mwZ7J8/s400/Warm+Springs.jpg" width="225" /></a></td></tr>
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<span style="font-size: large;">Top of Warm Springs Ridge Trail in Southern Bitterroot. May 2nd. Maybe a little early for mountain biking above 7,000ft.</span></h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-vFLaYW1CwWHdnog9jOQCHulBj9RLhgr-Kl_hQN3HzxDd3X0phKBzGfsOeh_Tk1Lxx5TNILcfXzCwR1wz0OWhoGL8xxC26ih1DhyZ9vW1hXd_MY50T2B-v-pM_CH_xGrpwfPhclxCKqqp/s1600/Stewart.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-vFLaYW1CwWHdnog9jOQCHulBj9RLhgr-Kl_hQN3HzxDd3X0phKBzGfsOeh_Tk1Lxx5TNILcfXzCwR1wz0OWhoGL8xxC26ih1DhyZ9vW1hXd_MY50T2B-v-pM_CH_xGrpwfPhclxCKqqp/s400/Stewart.jpg" width="400" /></a></td></tr>
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<span style="font-size: large;">Run to the top of Stewart peak. Last week of April. </span></h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu9pJ59EfCCpjjV76ucE8R1cIz1lKn-vPdjxaEHjrDY4w8_eddXBxErRw6x0OnzLe72u54JaOa3_agKW_wLQQwKaams_4Rmxyx0SPpNZwbnA2YulR-_PLSWmv2cQVrg-VxRMBG9_xMrOXp/s1600/Nala.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu9pJ59EfCCpjjV76ucE8R1cIz1lKn-vPdjxaEHjrDY4w8_eddXBxErRw6x0OnzLe72u54JaOa3_agKW_wLQQwKaams_4Rmxyx0SPpNZwbnA2YulR-_PLSWmv2cQVrg-VxRMBG9_xMrOXp/s400/Nala.jpg" width="400" /></a></td></tr>
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<span style="font-size: large;">Only to be followed by a warm, wildflower-filled run the following day.</span></h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvFrRtx8W6etRiPL8TR-bwLJh6-dxggSspmsiNNqXwo4cIdBORkpXbT2Nja7JrJxLgrSqRzhSC1uqX5KXXmnE6Xy6FQ9RWl6CS5Z42kA8CEb1FasXAsh9T7WUviaslPooz6PolQxxGBvYJ/s1600/Flowers.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvFrRtx8W6etRiPL8TR-bwLJh6-dxggSspmsiNNqXwo4cIdBORkpXbT2Nja7JrJxLgrSqRzhSC1uqX5KXXmnE6Xy6FQ9RWl6CS5Z42kA8CEb1FasXAsh9T7WUviaslPooz6PolQxxGBvYJ/s400/Flowers.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-size: large;">Many more to come. Hope to see you out there!</span></td></tr>
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SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-84794124411187776072015-04-29T16:09:00.001-07:002015-05-05T11:25:28.332-07:00Trail Etiquette for All Trail Users<p class="s39" style="text-align: start; margin-top: 12px; margin-bottom: 0px;"><span class="s38" style="text-decoration: underline; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span></p><div class="separator" style="clear: both;"><br></div>Trail Etiquette for All Trail Users<p></p><p class="s9" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span class="s40" style="font-weight: bold; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">John Fiore, PT</span></p><p class="s9" style="text-align: start; margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">One of the most unique and treasured benefits of living in Missoula is easy access to trails in every direction from downtown. Spring in Montana draws Missoula residents out of home, cubicle, and gym hibernation in increasing numbers. As a community, however, our individual trail experiences are proportional to our trail respect and stewardship as a community.</span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><br></p><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></span><div class="s2" style="margin-top: 0px; margin-bottom: 0px; border: 1px solid transparent;"><span class="s41"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7rTdcLl9zWrfCPOxO07uJrUyMu_NP1juc0ySm1k8eEDj2psWgY354ZeYbQ6PTJtfkALVihluMav0uf2EKHL1ltnf7RRrt4vP8OxX7VHywatLg-w1JNdu2g0Rt5MYmNtRbDnQySrIojy6n/s640/blogger-image--1987397912.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><font color="#000000"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7rTdcLl9zWrfCPOxO07uJrUyMu_NP1juc0ySm1k8eEDj2psWgY354ZeYbQ6PTJtfkALVihluMav0uf2EKHL1ltnf7RRrt4vP8OxX7VHywatLg-w1JNdu2g0Rt5MYmNtRbDnQySrIojy6n/s640/blogger-image--1987397912.jpg"></font></a><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">began exploring local trails in 1983 as a twenty-one year old. Local trail maps were limited, trail use was light, and I often traveled miles in complete solitude. The open space, National Forests, and Wilderness Areas were my backyard. While I still have what is arguably the most incredible backyard in America, I now share it with 69,000 people. The population of Missoula and the surrounding area has nearly doubled since 1983 which is starting to manifest itself on our local trails.</span></span></div><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">In the past three months I have seen a mountain biker descending the North Ridge trail of Mount Sentinel, mountain bike tracks on the Smokejumper trail, multiple hiking/running trails (to avoid ice, mud) on the Pengelly Ridge trail, “forgotten” doggie bags strewn along Rattlesnake and Pattee Canyon trails, and hikers/runners three abreast on single track trails. Long-term use and enjoyment of our trails by multiple user groups hinges on an understanding of basic trail use etiquette.</span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><span class="s41">Yielding right of way: Horses are huge, so yield to horses, period. Step off the downhill side of the trail, stop, and speak calmly. Generally, uphill traffic should be given the right of way. If a </span><span class="s41">convenient spot is available, pull over and allow the uphill hiker, runner, or cyclist to pass. Do not continue to move forward once off the trail as this leads to the creation of multiple trails.</span></span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Announce yourself: Say “hello” to fellow trail users. Be courteous, respectful, and announce your presence if approaching someone from behind. If they have ear buds and music blaring, then you may be out of luck!</span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Slow down: The most important tip for the survival of a trail is traveling at a safe and appropriate speed. Both foot and bicycle users must travel at a speed conducive to the trail design. Washboard trails and extra wide or multiple parallel trails are caused by poor speed control. Negative encounters with fellow trail users can be reduced by simply knowing your safe speed and being aware of your surroundings.</span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Leave no trace: Pack out what you pack in. If you see trash on a trail, pick it up. </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Respect trail closures: Trail closures apply to everyone and are mandated for a reason. Avoid giving your user group a bad name by abiding by and being aware of the local trail closures. Most of the trails with user group restrictions are narrow, steep, and inherently dangerous for high volume use. Please respect trail closures.</span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Stay on the trail: If the trail is snowy or icy, wear traction devices. If your shoes or mountain bike tires sink deeply into the mud, you should not ride that particular trail until it dries out. Do not create a new trail by avoiding mud, puddles, or other trail users. </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><span class="s41" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Support our trails: Give back to our local trail network. The Montana Trail Crew hosts trail maintenance work days, and Mountain Bike Missoula schedules trail work days as well. Get involved in local and National Forest decisions regarding trail maintenance, use, and support. As an educated, involved community, we can work together to improve our individual trail experiences in and around Missoula.</span></p><p class="s2" style="margin-top: 0px; margin-bottom: 0px;"><br></p><br><div class="separator" style="clear: both;"><br></div>SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-12554207245275841522015-01-29T10:51:00.001-08:002015-01-29T10:51:33.225-08:00WINTER INJURY PREVENTION TIP<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8e2KZaNIWVquC6sVzCmfCZOGgDIvKlMT5SO_ABJuipWa4BvE3U2IBmVh6aEpvp9z5mUh23JT5U5w3dMIWAI5iA0kK5lm4qktX3Q_UeMKjdzjWDL0AVt9Lh0oXUAeqSl8J2xYdiA1QQLkp/s1600/Ice1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8e2KZaNIWVquC6sVzCmfCZOGgDIvKlMT5SO_ABJuipWa4BvE3U2IBmVh6aEpvp9z5mUh23JT5U5w3dMIWAI5iA0kK5lm4qktX3Q_UeMKjdzjWDL0AVt9Lh0oXUAeqSl8J2xYdiA1QQLkp/s1600/Ice1.jpg" height="400" width="300" /></a></div>
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Kahtoola MICRO spikes (or
Yak Trax variation) can make other-wise treacherous trails easily
passable this time of year. While I recommend pulling them out of your
pack sooner than later to avoid unnecessary falls, beware of proceeding
with your typical long run with these on the entire time. Although these
are relatively lightweight for what they are, wearing these gems adds
approximately 6oz-8oz to the weight of each foot. The problem is not the
overall weight, but that it is placed at the end of your limb, meaning
the leverage significantly increases muscular demands of your entire
lower extremity, especially your hip flexors and hamstrings. I suggest
gradually increasing the amount of time you spend running with them on
in order to allow your body time to increase strength and endurance to
accommodate the extra weight in order to prevent muscle strain.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLlG3_zXKzA7kCv4sGhqPYKi0bwSchzi-_GUToyNjdiHDXtXhpO-2UvkPmrbg54SphOfKjABCzOPwjnZFw8SqEpyLuNRE9u6NnEY5W8a7to9Ba8hfHVh131Mx9771_04huHqOmN0R27gAH/s1600/Ice2.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLlG3_zXKzA7kCv4sGhqPYKi0bwSchzi-_GUToyNjdiHDXtXhpO-2UvkPmrbg54SphOfKjABCzOPwjnZFw8SqEpyLuNRE9u6NnEY5W8a7to9Ba8hfHVh131Mx9771_04huHqOmN0R27gAH/s1600/Ice2.jpg" height="240" width="320" /></a></div>
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Also, not a bad idea to wear full-length running tights when you have run in these spikes, even if it is 50 degrees out, otherwise, you may end up with some running battle wounds with no good story other than "I kicked myself when I was running." </div>
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Happy trails! (or should I say ice) </div>
SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-15118486459283527412014-12-27T19:27:00.000-08:002014-12-27T19:27:01.175-08:00Health and the New Year: Resolution or Revolution?As 2014 comes to a close, many of us create self-imposed resolutions for the New Year. While our intentions are a positive step, most New Years resolutions set us up for failure. Health clubs are packed in January, nation-wide sugar content plummets along with a multitude of other habitual indulgences. A more positive and lasting way to approach health in the New Year is to create a health revolution within yourself. Create a revolutionary change in how you view health and fitness. Rather than sacrificing and giving up indulgences in the short-term, revolutionize your health path. <br />
<br />
The first step in improving your long-term health and fitness is to establish a long-term goal or goals. Make your long-term goal both a challenge and a reward. If your long-term goal is to complete your first half-marathon, then pick a race in a place you've always wanted to go. After the race, enjoy your accomplishment by taking in the sights of your race destination. If your long-term goal is a weight loss or smoking cessation goal, then reward your accomplishment with a health-minded indulgence.<br />
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Two years ago Sapphire PT had two customers who were trying to quit smoking. As a motivation, to add exercise (physical therapy exercise compliance, walking, hiking, running) into their lifestyles (short-term goal) as a means to quit smoking, I offered to give each individual a $100 gift card to The Runners Edge in Missoula to use towards the purchase of a new pair of shoes if they successfully quit smoking. Both individuals successfully quit smoking and proudly walked in the front doors of the Sapphire PT clinic sporting their new shoes!<br />
<br />
Although the road to achieving your 2015 long-term goals may seem endless, the most direct route includes positive lifestyle and health choices. Each and every day we are faced with lifestyle and health choices: Dietary choices, exercise choices, sleep duration choices, tobacco and alcohol consumption choice. Revolutionize your health in 2015 by making positive daily choices along the road to your long-term goals! <br />
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-John Fiore, PT<br />
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<br />SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-40421336796770570782014-11-29T16:45:00.001-08:002014-11-29T16:45:51.823-08:00 Chasing Trails on a Hawaii Honeymoon<div class="separator" style="clear: both; text-align: center;">
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The good, the great, and the painful (but still not ugly...except the legs afterwords)</h2>
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By Anya Gue (formerly Wechsler)</h3>
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<b><span style="font-size: small; text-align: left;">The adventure began when Anya and Owen "sealed the deal" this August with a good ol' fashioned Missoula Wedding ceremony and celebration.</span></b></h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMTCt4YeyrvFrzByX58m1gRN35lNGSIlnRJZEB669E2PZis-1ilEcj3i787byvrt_ALdji_VQBL_9BW0TVHmXpcWksZuem61Dvdd7mr6FioFbUxnz01lSNRdoqwNirswbNBpGJlOjR9WhN/s1600/Tandem+wedding.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMTCt4YeyrvFrzByX58m1gRN35lNGSIlnRJZEB669E2PZis-1ilEcj3i787byvrt_ALdji_VQBL_9BW0TVHmXpcWksZuem61Dvdd7mr6FioFbUxnz01lSNRdoqwNirswbNBpGJlOjR9WhN/s1600/Tandem+wedding.png" height="150" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The newlyweds embark on their journey<br />
with an extra push from officiant, Phil Gardner<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjycyLAerZeR72MDXiiEpxE1G8m6wFukQvvCs8SfKHT6WPYzPjo6yvhguGQakmCtobBBBYeUD0nXJFOQQbP9HMTmUMjou1A-gFm8oil9M6hcnS5lpBMJEpaMpF2273a1tKAy3PCmV9WPfkj/s1600/IMG_2863.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-align: center;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjycyLAerZeR72MDXiiEpxE1G8m6wFukQvvCs8SfKHT6WPYzPjo6yvhguGQakmCtobBBBYeUD0nXJFOQQbP9HMTmUMjou1A-gFm8oil9M6hcnS5lpBMJEpaMpF2273a1tKAy3PCmV9WPfkj/s1600/IMG_2863.JPG" height="132" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The first dance</td></tr>
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<h3>
Over three months later, we decided it was time for a belated honeymoon. So off to Hawaii we flew with not much planned other than 3 nights in Maui, and 5 nights in Kauai. I had spend the previous months pouring over Hawaii trail guide books, searching for the best running adventures. So intermixed with surfing, biking, paddle boarding, banana-eating and Mai Tai sipping, we scoured the trails. The following is a photo story of out favorites.</h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIHeMHAxwfR0TY5lqq7lM85ZZhKaXPcEWYLJEFhFWB5GjUP-rLRA-2mXruIPUqhTyAu4VHqFBOM8QiHi8BnbAfk34ejfeLOfPub63xHSDHgBAwTwRAQeRkeenLjpYVD4q7k0a1zvKz0Nsg/s1600/IMG_0211.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIHeMHAxwfR0TY5lqq7lM85ZZhKaXPcEWYLJEFhFWB5GjUP-rLRA-2mXruIPUqhTyAu4VHqFBOM8QiHi8BnbAfk34ejfeLOfPub63xHSDHgBAwTwRAQeRkeenLjpYVD4q7k0a1zvKz0Nsg/s1600/IMG_0211.JPG" height="300" width="400" /></a><br />First up was the Waihee Ridge Trail, one of Runner's World's "Rave Runs," with beautiful views of the ocean and the wild West Maui Mountains.</td></tr>
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<tr><td style="text-align: center;"><span style="text-align: left;">Next on the list was a sunrise run down the Mount Haleakala crater. Haleakala is an old volcano that composes over 75% of the island of Maui. It gradually rises from sea level to over 10,000 ft. From the top, we descended 2,600 feet to the bottom of the crater, followed by a 2,600 foot climb back out. Ouch!</span><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXdcImW9-rMb6Mt8DbSJ_poVJgqWaJX5JfKRtLgG3wdG__Pj_KxOFqAZHasw3gst89LgZNtp7IW13A65aBaupk3_nc5vCL2M3DJwtVJhIsgMri8qOjfQs8YZWQxlqhz4QkLoq-XzX3OrLl/s1600/139.JPG" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXdcImW9-rMb6Mt8DbSJ_poVJgqWaJX5JfKRtLgG3wdG__Pj_KxOFqAZHasw3gst89LgZNtp7IW13A65aBaupk3_nc5vCL2M3DJwtVJhIsgMri8qOjfQs8YZWQxlqhz4QkLoq-XzX3OrLl/s1600/139.JPG" height="300" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sliding Sand's trail as it descends the Haleakala Crater</td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizGM0nyxfhQKGGJud0TT6KtlJGLyWfZqhyZmDzMElzG6EYaQT4iwdKi3jwD3jyaDN5IyapZ0c2qHdaJtAUL66FS2gpLhW9INR8BxWGIH-gwP8hUnXFfutr2mIfOqaIyRwdsZlc2_53LVXq/s1600/IMG_0270.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizGM0nyxfhQKGGJud0TT6KtlJGLyWfZqhyZmDzMElzG6EYaQT4iwdKi3jwD3jyaDN5IyapZ0c2qHdaJtAUL66FS2gpLhW9INR8BxWGIH-gwP8hUnXFfutr2mIfOqaIyRwdsZlc2_53LVXq/s1600/IMG_0270.JPG" height="300" width="400" /></a><br />
<span style="text-align: left;">The lack of wildlife in the crater results in the most amazing silence. We found ourselves alone on the desolate trail, feeling as though we were on a different planet. Impressive!</span></td></tr>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTuBfsihlAcJuI7ZQcHWc_A_k9sZgET47V72m5KJQd5VISJ7xjrIYlGFOZ4yASTYVsIB9VAZaokBQKJPtCBMPQmXiEzl2EwfNatUfcCpunGqMB6nxwpsfrOdtLTDc5nFe2stNo2ad_89-/s1600/bike+hawaii.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdTuBfsihlAcJuI7ZQcHWc_A_k9sZgET47V72m5KJQd5VISJ7xjrIYlGFOZ4yASTYVsIB9VAZaokBQKJPtCBMPQmXiEzl2EwfNatUfcCpunGqMB6nxwpsfrOdtLTDc5nFe2stNo2ad_89-/s1600/bike+hawaii.jpg" height="225" width="400" /></a></td></tr>
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<span style="text-align: left;">Once we made it back to the top, I was lucky enough to get to descend the 10,000 ft. volcano back down to the ocean on a borrowed road bike. From above the clouds, down to the sea...Weee!</span></div>
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After a fun-filled 3 days in Maui, we took a quick flight over to Kauai to check out the wild Hawaiian jungle...</h3>
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<span style="font-size: small; text-align: left;">Our only plan for Kauai was to complete </span><span style="font-size: small; text-align: left;">the infamous 22 mile out-and-back Napali Coast Trail that winds along the secluded cliffs of the north shore of the island and dead-ends on the Kalalau beach. We ended up with perfect weather for this amazing adventure, which was lucky...</span><span style="font-size: small; text-align: left;"> </span></div>
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<span style="font-weight: normal;">Owen prancing along the section referred to as "crawler's ledge"</span></h4>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIP7JmAzR43JqZNNF-pvMLN533EKKoyMZFods0dRFtAYv_lYWxPWmJoDl4Es1FqO8D5egCZn8dNLSQ5T2dsi5npOeWVX2O87VvoWf5Ie-Bp4H9oJrNP9tNPF8HHqy-Z5DG7luPSEugWhz7/s1600/IMG_0314.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIP7JmAzR43JqZNNF-pvMLN533EKKoyMZFods0dRFtAYv_lYWxPWmJoDl4Es1FqO8D5egCZn8dNLSQ5T2dsi5npOeWVX2O87VvoWf5Ie-Bp4H9oJrNP9tNPF8HHqy-Z5DG7luPSEugWhz7/s1600/IMG_0314.JPG" height="240" width="320" /></a></td></tr>
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<span style="font-weight: normal;">We did not find out until we had completed the run that the Napali Coast Trail is rated as one of America's 10 most dangerous trails with 82 recorded deaths due to falls, flash floods and rip-tides. Luckily, dehydration was our only hurdle during the trek. </span></h4>
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Kalalau Beach</h3>
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Owen, beginning the 11 mile journey back from the beach to the car. It got hot. We ran out of water. We both kind of bonked, but it was totally worth it!</h3>
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<span style="font-weight: normal; text-align: center;">Other than the Napali Coast trail and the Waimea Canyon trails (sadly, I do not have any pictures of these), there was one more that I felt the enticed to explore. I had heard about the Powerline Trail that traversed across the Anahola Mountains to make a scenic 13 mile point-to-point. I had read varying reviews about this one: some saying it was an amazing and scenic trail, and others saying it was unmaintained and essentially impassible. It turned out to be exactly both of those descriptions. </span></h3>
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I should have had a more realistic expectation for what an "unmaintained" trail in the Jungle would be like.</h3>
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After about 1 mile, this is what I faced for the remained 12 miles and over 2,500ft elevation gain. 7-foot tall grass and thorns in about 6 inches of mud and swamp water. </h3>
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...Except when it was mud as slick as Mount Sentinel ice in February</h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNPJ63wepid1qb4AVc7kyoyCZ_aNz6rm28jJoooLTrpkSUXu6XTVBP10qBceUSHa9jypTJSECim2Ytwdu5eH8dkNu2oLQXYObAxnEsEy4I0vtrb2AoGyBKZ36DbxUeyJtXlKRaP2oOLAPW/s1600/Powerline_Trail_waterafall.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiNPJ63wepid1qb4AVc7kyoyCZ_aNz6rm28jJoooLTrpkSUXu6XTVBP10qBceUSHa9jypTJSECim2Ytwdu5eH8dkNu2oLQXYObAxnEsEy4I0vtrb2AoGyBKZ36DbxUeyJtXlKRaP2oOLAPW/s1600/Powerline_Trail_waterafall.JPG" height="240" width="320" /></a></div>
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...But the views weren't bad!</h3>
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<b>Over 4 hours later, I was thrilled to see Owen's shining face at the other end. Those Kauai thorns left quite a mark on my legs, and made swimming in saltwater slightly less pleasant the next day.</b></h3>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8iKsMGkui0SvZ1fFFLROFjY4Mn8SP_DAYalpqQfdIXl0lrbQzKBzqQsK0E6u-cDP-6OIW7FK6JX3OO3tTbbypvuxzfMSAxGEqWqPnr-JNqLDUph0GqDonGm72RaC8OjbLFGJz0JlwKefx/s1600/IMG_0244.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8iKsMGkui0SvZ1fFFLROFjY4Mn8SP_DAYalpqQfdIXl0lrbQzKBzqQsK0E6u-cDP-6OIW7FK6JX3OO3tTbbypvuxzfMSAxGEqWqPnr-JNqLDUph0GqDonGm72RaC8OjbLFGJz0JlwKefx/s1600/IMG_0244.jpg" height="200" width="150" /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrwqmNz_VCYUoXI0ZA48OG-oUwjhVbTYA6IEdXXj7zUJObhByZ6cmbzgJXba3X-WMzhI7R7GOyChD1LGcTY7NVUxLXqc6_Zj2saZvgZ_EH67AetgvWXQHBq3H3HmTtwMkCHQUt5t8L2VwJ/s1600/biking.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrwqmNz_VCYUoXI0ZA48OG-oUwjhVbTYA6IEdXXj7zUJObhByZ6cmbzgJXba3X-WMzhI7R7GOyChD1LGcTY7NVUxLXqc6_Zj2saZvgZ_EH67AetgvWXQHBq3H3HmTtwMkCHQUt5t8L2VwJ/s1600/biking.jpg" height="200" width="112" /></a><div class="p1">
<b>Of course, we did much more than seek out running trails during out trip, but I just wanted to share some of the pieces of our honeymoon that you might actually want to hear about. </b></div>
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<b>Aloha! </b></div>
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SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-51310174233862676492014-11-17T08:21:00.000-08:002014-11-17T08:21:06.234-08:00Bitterroot Trail Run Adventure<!--[if !mso]>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">BITTERROOT TRAIL RUN
ADVENTURE</span></b></div>
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<br /></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">(Bear Creek to Big
Creek loop and lessons learned)</span></b></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">By: John Fiore</span></b></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho8F9lkId_4XNpja4BZpnT_6FJFKZOly1YpILAHAUsy9xV_qOYVSKzl_o9dZy7ihy71jba5bHVnKV-auUQGZCaQCT7kun2i2B3dPCkCQFQJDAqOYFH-dOJ2nINDEaJEf7545oNE8kXvtf9/s1600/Bitterroot+Range.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho8F9lkId_4XNpja4BZpnT_6FJFKZOly1YpILAHAUsy9xV_qOYVSKzl_o9dZy7ihy71jba5bHVnKV-auUQGZCaQCT7kun2i2B3dPCkCQFQJDAqOYFH-dOJ2nINDEaJEf7545oNE8kXvtf9/s1600/Bitterroot+Range.jpg" height="95" width="400" /></a></div>
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<br /></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt; mso-no-proof: yes;"></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;"></span></b></div>
<span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;"></span><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">The
Bitterroot Range and Bitterroot Wilderness are known for deep canyons, rugged
ridge lines, and wildly empty spaces.<span style="mso-spacerun: yes;">
</span>One of my goals for 2014 was to run the Bear Creek to Big Creek loop in
one day.<span style="mso-spacerun: yes;"> </span>The route is 31 miles, but
summiting Sky Pilot Peak and trail uncertainty left the day open to adventure.<span style="mso-spacerun: yes;"> </span>July 5<sup>th</sup> was the day my trail
partner in crime, Allison, and I chose to do the loop.<span style="mso-spacerun: yes;"> </span>Our confidence was high after traversing the
Pioneer Mountains a week earlier from Coolidge Ghost Town to Birch Creek over a
snow covered divide unscathed and on time.<span style="mso-spacerun: yes;">
</span>We chose to begin our Bitterroot run at the Big Creek trailhead.<span style="mso-spacerun: yes;"> </span>I had run to Big Creek Lake previously and
knew the 9-mile trail well.<span style="mso-spacerun: yes;"> </span>I studied
the route on Google Earth and my topo map app and felt confident and
enthusiastic.<span style="mso-spacerun: yes;"> </span></span>
<br />
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<br /></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"><span style="mso-spacerun: yes;"> </span></span></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgox0Zyr14BF0KC13oqKGJ34RxqbNNeEL6lQbcIAjjpQX5EMES3qOJSu5i6sKh-hwdY-XaG9lrZB0fq56WPwFSYJOrGzI_jzreFk7OcZlJlk5P9RCoCSHhOkXPSgWXiSsKMW5nyGSET-mSY/s1600/Big+Creek+Lake.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgox0Zyr14BF0KC13oqKGJ34RxqbNNeEL6lQbcIAjjpQX5EMES3qOJSu5i6sKh-hwdY-XaG9lrZB0fq56WPwFSYJOrGzI_jzreFk7OcZlJlk5P9RCoCSHhOkXPSgWXiSsKMW5nyGSET-mSY/s1600/Big+Creek+Lake.jpg" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Big Creek Lake and Packbox Pass in the distance</td></tr>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"> </span></b><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">Allison and I had no
idea what was in store for us when we left the Big Creek trailhead at 11:00
am.<span style="mso-spacerun: yes;"> </span>We cruised up the Big Creek
drainage, admiring cedar forests, waterfalls spilling into the deep pools of
Big Creek, and soaked up the warm rays of the sun.<span style="mso-spacerun: yes;"> </span>Big Creek Lake was full to the brim, and
fording the spillway led me to question the upcoming stream crossings.<span style="mso-spacerun: yes;"> </span>Nevertheless, the trek around the massive
shoreline of Big Creek Lake was uneventful.<span style="mso-spacerun: yes;">
</span>We crossed three raging creeks without incidence and soon found
ourselves on the south end of Big Creek Lake staring at a solid snowpack.<span style="mso-spacerun: yes;"> </span>Big Creek Lake sits at 5,865 feet and the
snowpack was solid at 6,000 feet.<span style="mso-spacerun: yes;"> </span>Bear
Creek Pass (our route to the Bear Creek drainage) is at 8,000 feet, so we
mutually accepted the ensuing snow travel.<span style="mso-spacerun: yes;">
</span>The heavy late spring snowfall and early season races had forced us to
run in the Rattlesnake Mountains in the snow, so with trekking poles in hand (one
pair between us so we each used one) we marched on….without the trail.<span style="mso-spacerun: yes;"> </span>On the slopes of Packbox Pass I was equally
impressed by the gorgeous views and Allison’s ability to climb like a mountain
goat up the snow-laden slopes.<span style="mso-spacerun: yes;"> </span></span>
</div>
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<br /></div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"><span style="mso-spacerun: yes;"> </span></span></b><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSNUPTXFWg5wRE8NuW3Ororc9qfXCDICjEanduwKXTqVmCWXbXarkc3ck-UVLbfAFEYoqd_HLMzQOVYamLlg3IfJZoUL68vsZV2Hr5TbUIEEZUWnYQjHLxVsvyAsxC7I0e0qBbsV76hYp-/s1600/Sky+Pilot+Peak.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSNUPTXFWg5wRE8NuW3Ororc9qfXCDICjEanduwKXTqVmCWXbXarkc3ck-UVLbfAFEYoqd_HLMzQOVYamLlg3IfJZoUL68vsZV2Hr5TbUIEEZUWnYQjHLxVsvyAsxC7I0e0qBbsV76hYp-/s1600/Sky+Pilot+Peak.jpg" height="239" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sky Pilot Peak, Pear Lake (frozen), South Fork Lake</td></tr>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"></span></b><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">We found the trail
leading down Colt Killed Creek and after a few miles were fortunate to see the
Bear Creek Pass trail sign posted on a tree twelve-feet off the ground (for
riders on horseback perhaps?).<span style="mso-spacerun: yes;"> </span>The
afternoon heat was sucking our energy at this point.<span style="mso-spacerun: yes;"> </span>One-mile from the top of the pass the trail
vanished beneath four feet of snow once again.<span style="mso-spacerun: yes;">
</span>Onward and upward we climbed until we reached a precipice.<span style="mso-spacerun: yes;"> </span>“Holy %#@$ where’s the trail?” I
exclaimed.<span style="mso-spacerun: yes;"> </span>The cirque below us was
rocky, steep, and </span><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"></span></b><span style="font-size: small;">entirely
snow covered. My Suunto watch read 20
miles and it was 7 pm. “So much for
getting home by dark,” I thought to myself.
We discussed our options: Retrace
our steps back to Big Creek Lake and head out in the dark (we had one headlamp
between us), or glissade down to the lake below from which a faint trail led
out the Bear Creek Drainage. Packbox
Pass was difficult enough to ascend and we both knew descending it in the dark
would be foolish, so we chose to glissade and down climb to the lake. Once at the lake, we began following a
roundabout trail which soon gave way to the thickest, most gnarly dead fall I
have ever experienced. Three-miles of
dead fall, multiple creek crossings, too many shin scratches to count, and two
hours later we smelled freshly sawn logs and found a good trail. My Suunto battery died and it was now 11:00
pm. Our food was long gone but the
excitement of finding the trail carried us onward. </span></div>
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<span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">Reduced
to hiking due to the single dim headlamp between us, we both began to
experience a supernatural Deja-vu feeling.<span style="mso-spacerun: yes;">
</span>First we saw a bridge which looked “just like the bridge in Big
Creek.”<span style="mso-spacerun: yes;"> </span>Then we saw a choice camping
spot tucked beneath a fire scarred rock face and we simultaneously
exclaimed:<span style="mso-spacerun: yes;"> </span>“There’s no way this is Big
Creek.”<span style="mso-spacerun: yes;"> </span>“I looked twice when we hit the
trail and saw the sign and it said SOUTH FORK OF BEAR CREEK!”<span style="mso-spacerun: yes;"> </span>Our suspicions were settled when we reached
the Big Creek Trailhead at 2:30 am and found the vehicle we left over fifteen
hours earlier.<span style="mso-spacerun: yes;"> </span>Once home, I realized
there was no way we could have found the Bear Creek trail due to snow.<span style="mso-spacerun: yes;"> </span>In fact, the Bear Creek drainage would be
much more difficult to follow beneath snow due to the dense forest and its
deceiving side canyons.<span style="mso-spacerun: yes;"> </span>We had glissaded
down to South Fork Lake, entering the South Fork of the Big Creek drainage.<span style="mso-spacerun: yes;"> </span>We discovered first-hand that the South Fork
trail had not been cleared in years.<span style="mso-spacerun: yes;"> </span></span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCaehOBdMrCkbE8Hy8IGVQDWxD02uYo5OykJefIy0YBuhrurXcwI6uDaQCAmn_y8ghRAJqyotfn7baHa8LyyZL6rTgi0_LHKDdTgznMbDoHLPBl2WMQBf7P3BKjzK0t4adDdOhcvEqOj77/s1600/Ascending+Sky+Pilot+Peak.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgCaehOBdMrCkbE8Hy8IGVQDWxD02uYo5OykJefIy0YBuhrurXcwI6uDaQCAmn_y8ghRAJqyotfn7baHa8LyyZL6rTgi0_LHKDdTgznMbDoHLPBl2WMQBf7P3BKjzK0t4adDdOhcvEqOj77/s1600/Ascending+Sky+Pilot+Peak.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Ascending Sky Pilot Peak</td></tr>
</tbody></table>
<span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">Despite
our mutual promises never to step foot in the Bitterroot again, fall arrived
and after reflecting on our blunders we decided to finish what we started.<span style="mso-spacerun: yes;"> </span>On October 4<sup>th</sup> we departed the
Bear Creek trailhead (after scouting out the route to Bear Creek Pass a week
earlier) to do the loop from the opposite direction.<span style="mso-spacerun: yes;"> </span>The spectacular fall colors and runnable
trails allowed us to squeeze in a climb up to Sky Pilot Peak (8,792 feet).<span style="mso-spacerun: yes;"> </span>The absence of snow made for smooth travel
and a memorable day.<span style="mso-spacerun: yes;"> </span>Instead of
following the ridge line from Sky Pilot Peak to</span><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;"> </span><span style="font-family: "Tahoma","sans-serif"; font-size: 12.0pt;">Packbox
Pass as planned (slow going but a decent route) we back tracked our route of
three-months earlier.<span style="mso-spacerun: yes;"> </span>In the end, we
travelled 34-miles in a leisurely ten hours and saw only three people in
classic Bitterroot Wilderness style.<span style="mso-spacerun: yes;"> </span>On
our second attempt, we had a map, two headlamps, more food than we needed, and
enjoyed every mile.<span style="mso-spacerun: yes;"> </span>I will never take
for granite the important work done by groups such as the Montana Trail Crew,
Montana Conservation Corps, and the Forest Service in clearing the trails we
rely on. </span>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"><span style="mso-spacerun: yes;"><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Tahoma","sans-serif"; font-size: 10.0pt;"> <span style="mso-spacerun: yes;"> </span></span></b> </span></span></b></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZfcRueD9-kbghidy-yAjZ2AdZzq9-l8WTGYjTshTgXHpsPue8YwdutY1bNW4Ikc7ljLbUrKDnyATI21O2tBKeydcV1NMP6TmeWjYMyEV1T2AWsD37EeYXhpsexyqxSc0rcbdjfLvQgD6l/s1600/Packbox+Pass.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZfcRueD9-kbghidy-yAjZ2AdZzq9-l8WTGYjTshTgXHpsPue8YwdutY1bNW4Ikc7ljLbUrKDnyATI21O2tBKeydcV1NMP6TmeWjYMyEV1T2AWsD37EeYXhpsexyqxSc0rcbdjfLvQgD6l/s1600/Packbox+Pass.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Packbox Pass in October</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_gIMyf_TvM0dccCt5tRHOw87pYrExgRYmnLStA88gp_VOqoy5WK1uNqc6MgtZzQ0Vsm20s1k-Z1VV-U6x6bheewd1q_Q5z1elQJ-I-MmMtSVaSJUEsJUEzsuCIMnZrYfpkq1p2l4oOOoM/s1600/South+Fork+Lake.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_gIMyf_TvM0dccCt5tRHOw87pYrExgRYmnLStA88gp_VOqoy5WK1uNqc6MgtZzQ0Vsm20s1k-Z1VV-U6x6bheewd1q_Q5z1elQJ-I-MmMtSVaSJUEsJUEzsuCIMnZrYfpkq1p2l4oOOoM/s1600/South+Fork+Lake.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">South Fork Big Creek & South Fork Lake</td></tr>
</tbody></table>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuWB1LwoW-p2HkA9zjKgSS6qYRPaU3LukwJ3H4unDuudUvF2xp3FJpf20wnvq0fY3n1r7ZjqXKDE1ZWu-ankUCy3Y3YDFiK0lqbkG2NQC1l_nBzF6Zrkz_NhnN5coQcwDoXOgLUigaB1ei/s1600/South+Fork+Damage.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuWB1LwoW-p2HkA9zjKgSS6qYRPaU3LukwJ3H4unDuudUvF2xp3FJpf20wnvq0fY3n1r7ZjqXKDE1ZWu-ankUCy3Y3YDFiK0lqbkG2NQC1l_nBzF6Zrkz_NhnN5coQcwDoXOgLUigaB1ei/s1600/South+Fork+Damage.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">South Fork Big Creek 1, Shins 0</td></tr>
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SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-20220735199314916182014-11-11T11:35:00.000-08:002014-11-11T21:01:21.184-08:00Winter Running In Montana<!--[if gte mso 9]><xml>
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" SemiHidden="true" UnhideWhenUsed="true"
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<w:LsdException Locked="false" Priority="72" Name="Colorful List"/>
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</xml><![endif]--><!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Verdana",sans-serif;">WINTER RUNNING IN
MONTANA</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Verdana",sans-serif; font-size: 10.0pt;">(A
RUNNER’S GUIDE TO SURVIVING WINTER IN MONTANA)</span></b></div>
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Verdana",sans-serif; font-size: 10.0pt;">BY:<span style="mso-spacerun: yes;"> </span>JOHN FIORE, PT</span></b></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;"> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-AsTZZ6D3bQ3_bF27j1lnXx2NFhkcdeBEPNECAQZLM-ErAbO0c2fSHL4OSe7J7clP6D7MdmiKapvPApZMzSiQKL_QiBG4tRbGwI7Yq66vBYALXVWSEGN4SnzfCrZTxEOvwgWfa8cX6xJ8/s1600/IMG_0452.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-AsTZZ6D3bQ3_bF27j1lnXx2NFhkcdeBEPNECAQZLM-ErAbO0c2fSHL4OSe7J7clP6D7MdmiKapvPApZMzSiQKL_QiBG4tRbGwI7Yq66vBYALXVWSEGN4SnzfCrZTxEOvwgWfa8cX6xJ8/s320/IMG_0452.JPG" width="240"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Packbox Pass, July 2014</td></tr>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Missoula
is in the grips of a November arctic cold front which impacts the simplicity of
running.<span style="mso-spacerun: yes;"> </span>Cold temperatures, shortened
daylight hours, slick running surfaces, and snow packed roads and trails send
many Missoula runners to indoor treadmill running or a winter of
hibernation.<span style="mso-spacerun: yes;"> </span>Training through the winter,
however, is the key to successfully achieving your spring and summer running goals.<span style="mso-spacerun: yes;"> </span>Winter is a great time to focus on strength
training, circuit training, and skiing in order to give your summer running legs
a break, build strength and restore muscle balance and flexibility.<span style="mso-spacerun: yes;"> </span>Although indoor treadmill running may be
convenient, running outdoors is recommended.<span style="mso-spacerun: yes;">
</span>Treadmill running does not require the same muscle activation due to the
treadmill belt moving beneath your feet.<span style="mso-spacerun: yes;">
</span>Hip extension and hip stabilization dynamics are greatly altered which
results in an imbalance in hip & knee flexor versus hip & knee extensor
function and strength. </span></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">A
few simple preventative steps, however, can transform winter into a running
adventure.<span style="mso-spacerun: yes;"> </span>Addressing footwear,
clothing, balance & agility, and cold stiff muscles will enable you to run
safely instead of watching winter pass you by.<span style="mso-spacerun: yes;">
</span></span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Winter Running
Footwear:</span></u></b></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">To
avoid embarrassing and potentially dangerous falls on muddy, icy, snowy roads
and trails, proper running footwear is a must.<span style="mso-spacerun: yes;">
</span>The experts and the Runners Edge carry many excellent winter traction
shoes and removable traction devices.<span style="mso-spacerun: yes;"> </span>Kahtoola
Nanospikes, Kahtoola Microspikes, or do-it-yourself traction screws have the
same effect on running shoes as studded snow tires on your vehicle.<span style="mso-spacerun: yes;"> </span>Ice Bug (icebug.com) is a shoe manufacturing
company based in Sweden which produces studded running shoes for a variety of
terrain and uses.<span style="mso-spacerun: yes;"> </span>With so many excellent
traction products on the market, there is no reason to fear slipping on ice and
snow.</span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Dressing for Winter
Running:</span></u></b></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Winter
temperatures necessitate warm clothing.<span style="mso-spacerun: yes;">
</span>Breathable layering is preferred so you can shed a layer while climbing
or enjoying a brief moment of sunshine and easily add layers as the chill sets
in.<span style="mso-spacerun: yes;"> </span>Overheating is dangerous in the
winter as the trip home can be a near hypothermic experience.<span style="mso-spacerun: yes;"> </span>Don’t forget a thin shell to retain your body
heat as temperatures fall.<span style="mso-spacerun: yes;"> </span>Gloves and a
hat are vital as your body is constantly attempting to maintain your core
temperature at the expense of your ears, hands, and feet.<span style="mso-spacerun: yes;"> </span>Fortunately, running tends to keep the feet
fairly warm provided you have a good pair of breathable wool blend or
polypropylene socks.<span style="mso-spacerun: yes;"> </span>On very cold days,
hand warmers are a nice touch if your hands freeze as mine often do.</span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpA8CvsO2RcVa9DaMbbIfqRHmX29RwMhz79ZBkOWBPkCE0PjDojGqpXq9LlYAYzje3I_uHzt1v5hmgFq68_zFYGTuTJlyQM31OaQl2V-zzLqXX9plSnL-r-pk1mfC0xULBdHnL3_JaJfii/s1600/IMG_0654.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="" border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpA8CvsO2RcVa9DaMbbIfqRHmX29RwMhz79ZBkOWBPkCE0PjDojGqpXq9LlYAYzje3I_uHzt1v5hmgFq68_zFYGTuTJlyQM31OaQl2V-zzLqXX9plSnL-r-pk1mfC0xULBdHnL3_JaJfii/s320/IMG_0654.JPG" title="" width="257"></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The Rut Vertical Kilometer 2014</td></tr>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Balance & Agility
Training:</span></u></b></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Running
in the winter poses unique balance and agility challenges.<span style="mso-spacerun: yes;"> </span>Shortening your stride length will allow you
to maintain your center of gravity over your feet thereby reducing your risk of
slipping.<span style="mso-spacerun: yes;"> </span>Relaxing your body will enable
you to react naturally to balance challenges.<span style="mso-spacerun: yes;">
</span>Training your balance reaction skills and rapid weigh shifting through
agility drills will give you the confidence you need for safe and fun winter
running.</span></div>
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">Preparing Muscles and
Connective Tissue:</span></u></b></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt;">A
comprehensive dynamic warm-up and cool down program is very important to
increase muscle and connective tissue elasticity.<span style="mso-spacerun: yes;"> </span>Research has shown that a dynamic warm-up
program is more effective than static stretching in preparing the body for
running.<span style="mso-spacerun: yes;"> </span>Arm swings, hip hugs, butt
kicks, lunges, toe jumps, and kick outs are great dynamic warm-up exercises and
can are illustrated in the March, 2012 Runners Edge Newsletter.<span style="mso-spacerun: yes;"> </span>Winter is also a great time to focus on deep
tissue mobilization and massage to restore muscle tissue health and
extensibility. </span></div>
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<span style="font-family: "Verdana",sans-serif; font-size: 11.0pt; mso-ansi-language: EN-US; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-US;">Take a look outside
at the roads, hills, and trails surrounding Missoula.<span style="mso-spacerun: yes;"> </span>Depending on the temperature and snow
conditions, nearly all of your favorite summer running routes are accessible in
the winter by following the above preventative steps.<span style="mso-spacerun: yes;"> </span>Go ahead, give winter running a try and
explore!</span>SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0tag:blogger.com,1999:blog-5910525195229519646.post-19688361972571770892014-11-07T16:47:00.001-08:002014-11-10T21:17:47.144-08:00WELCOME!Welcome to the Sapphire Physical Therapy blog page. We will post useful physical therapy information, health & wellness tips, and stories/discussions documenting experiences, travel, and adventure. Sapphire PT welcomes contributions and we can be contacted through our website (www.sapphirept.com)<div><br><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMZZTOLIJywBa4vbEpkC4jLT5ExaNDvphRdWp6nxIww1vawhP2f7BV-PqRYzrGl7b7ip-tq4eTos2IBfeLpOsXlQ0xnnqlm13rxjIp0rd7ihQJpIthYWnRbtUhiJCySiAQflpP8r7rWWWR/s640/blogger-image-1614143951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMZZTOLIJywBa4vbEpkC4jLT5ExaNDvphRdWp6nxIww1vawhP2f7BV-PqRYzrGl7b7ip-tq4eTos2IBfeLpOsXlQ0xnnqlm13rxjIp0rd7ihQJpIthYWnRbtUhiJCySiAQflpP8r7rWWWR/s640/blogger-image-1614143951.jpg"></a></div></div>SapphirePhysicalTherapyMontanahttp://www.blogger.com/profile/11810143679153630459noreply@blogger.com0Sapphire Physical Therapy 1705 Bow St, Missoula46.855196 -114.009213