DON'T SKIP THE STRETCHING

After a hard run or workout its easy to throw in the towel and head to the shower. But if you continue to skip an extremely important part of training, injuries can occur. Being a runner, here are some of my favorite stretches to do after a run to keep my muscles long and open up my hips.

ROPE STRETCHES

Hold each for 30-60 seconds. Helps open up the hips and stretch the hamstrings, hips and lower back region. And Quads

12

3.4.

 5 6

HOLD 30-60 seconds each

(Lengthens hip flexors, stretches hips and warms up low back)

All important issues with Repetitive Endurance Sports

Group 1: Hip Flexors

Group 2: Lower Back, Calves and Hamstrings.

Do all 3 in a row holding each about 5 seconds and repeat 10 times, Cat 5 seconds, Cow 5 seconds,  Downdog 5 seconds:

3.

Group 3: Hip 

hold each 30 sec.

No excuses! 20 minute WORKOUT!

No time to workout? Feel like its too late to get started! Nonsense!!!

Something is better than nothing. Just because you don't have a full hour to workout doesn't mean you can't squeeze something in. 10-20 minutes a day is better than nothing. Wake up a little earlier or go to bed a little later or find ways in your day to create a 10-20 minute window and try this routine using just your bodyweight anywhere to get a good full body routine.

* CARDIO options: Jump Rope, Simulate Jumping Rope, Walk or Run up and down stairs, Jumping Jacks, Front Kicks, March or Jog in Place, high knees and so on.....

Warm up for 2-3 minutes by lightly doing any of the cardio options listed above, then during the workout bump up the intensity of your cardio segments. As you get stronger, bump it up LOTS! Don't be afraid to get out of your comfort zone. For the bodyweight exercises - start out with the lower # of reps and progress as you get stronger.

1-2 minutes *CARDIO

10-20 PUSHUPS

1-2 minutes *CARDIO

10-20 SPLIT SQUATS

1-2 minutes *CARDIO

10-20 CHAIR DIPS

1-2 minutes *CARDIO

30-60 second WALL SIT

1-2 minutes *CARDIO

30-60 second PLANK

10-20 SIDE PLANK HIP DROPS

REPEAT 2-3 x

 Still struggling to find the time - do the routine once

PUSH UPS

SPLIT SQUAT

CHAIR DIPS

WALL SIT

           
\

PLANK

SIDE PLANK

**ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING ANY FITNESS ROUTINE!

*** For a more personalized routine contact me for personal training.

Created BY FIT WITH JEN, LLC, a GROUP FITNESS & PERSONAL TRAINING STUDIO. For more information on group classes and personal training:  https://www.schedulicity.com/scheduling/FWJ9YH

email: fitwithjen@yahoo.com

#301-616-8808 

5 exercises for a stronger fitter BUTT

The butt is made up of 3 major muscles: The Gluteus Maximus, Gluteus Medius and Gluteus Minimus. The Gluteus Maximus is the largest muscle. A strong butt will improve your performance in many activities such as running, biking and many team sports such as basketball and football. There are a ton of ways to strengthen the GLUTES - Squats, Lunges, 1-leg deadlifts and so on... Below are a few of my favorites:

 lifts and shapes you in all the right spots in time for beach season.

10-20 minutes RUN OR WALK HILLS
15-20 reps of each: (repeat 2-3 times)
LUNGES (bulgarian or cross over lunges are my favorite) Bulgarian -

• Stand two feet from front of chair, facing away, feet hip-width apart, hands on hips.
• Lift left leg and place top of left foot on seat behind you.
• Lower into a single-leg squat, keeping right knee behind right toes and dipping left knee toward the floor; straighten right leg to stand.

 (add plyo)
step ups (add plyo)

• Stand facing chair, feet hip-width apart, hands on hips.
• Step onto seat with right foot and lift bent left knee to hip level in front of you.
• Hinge forward slightly from waistand kick left leg behind you. Bring knee back to hip level as you straighten up.

bridges (Extend leg)

• Lie back, knees bent, feet on the floor hip-width apart, arms extended at sides with palms facing down.
• Lift your hips toward the ceiling, pressing into your heels (but don't squeeze your glutes).
• Hold for 10 deep breaths, then slowly lower your hips to the floor.
• Repeat 5 times.

Butt Kicks (add ball or light DB behind knee)

• Get on your hands and knees, with wrists aligned under shoulders and knees under hips.
• Drawing your abs in, lift your left leg parallel to the floor, with knee bent, foot flexed.
• Return to starting position and repeat 15 to 20 times.
• Switch sides.

Ironman CHATTANOOGA

Sunday was a HOT and HILLY day in Chattanooga! 5 years ago Ironman added Chattanooga to their schedule. And for 5 years now my great friend Melanie from Deep Creek that moved there has every year been asking me when am i coming down to do this race. Well 2018 was the year. My gal Andie and I committed to it! Originally i wanted to sign up and train to be competitive with my AG, see if i can qualify for Kona or come close, shooting for about a 10:30 Ironman (swim bike and run). But i soon realized after signing up that my schedule with work/family in this time of my life does not allow for it unless i missed out on a lot, which i don't want to do as my son won't be a child forever. And i also realized i simply didn't want to spend the amount of time needed to be that competitive. So i readjusted my goal (a few times, haha). I didn't train as much as i wanted but i certainly trained enough to be able to have a really strong day for myself. And I felt really strong going into this. Late in the training, feeling strong, i figured i would shoot for an 11:30-12 hr IM. Seemed realistic. But heck even sub 13 hour was on the brain as a goal, giving me that cushion should anything go wrong and i didn't know what to expect with the hills and heat there. 

Unfortunately, 3 weeks out an old injury (Left Foot) kicked in hard and i knew i had to prepare myself mentally that it may make for a long slow marathon. But i stayed positive and hoped it would ease by race day and not get in the way. If it did, finishing was the ultimate goal. And i am certainly ok with that, as finishing is HUGE!!!!

Race Day - Due to flooding the swim was cancelled. I had planned about 1:10 for swim + 5 min transition. Without the swim i still had 142.2 miles (still over the 140.6 IM distance) to make it through the day. So, I hoped for an 11 hour day now that there is no swim. A very conservative and reasonable goal based on my original goal, but it was going to be a hot and humid day and had the foot eased up i would have shot for a low 10 hour day (again this is minus the swim). However, the day was going really well and a low 10 hours was seeming possible still. 

The BIKE: The course was a rolling hilly course. It was great. Perfect for us Garrett County girls actually. The roads were really beat up but the rolling hills were perfect. Those that have ridden with me know i do not like rough roads...haha.. Couple slow downs when got stuck behind cars late in day that were stuck with slower riders in front, but as other riders stuck too got annoyed, i was looking at it as helping me save some energy for the run. But really over 116 miles a couple slow downs won't make much difference with your results. Lots of flat tires out there due to the rough roads though. Thankfully not for me, as i may still be out there now trying to change my tire HAHA. I fueled and hydrated great. (And no Steve Green not with Jagermeister!LOL) Energy was wonderful. Legs felt good. All the fluids and shaking of the rough roads forced me to take lots of pee breaks for the 2nd half of ride which was frustrating, but it is what it is. Its all part of a long day! LOL. Again, though, the short break to hit the porta pot could be helping my legs for the run. Late in the ride, you can feel it getting really hot and humid, especially when the sun burned off all the clouds. It was hot, it was humid- Not a surprise. Just hoping the clouds would come back for the run. Temps in the mid 80s with sun and humidity don't fare well for me while running. Again, one of the reasons i quickly learned about early on in the training and readjusted my goal partly for. Chattanooga is HOT! (clouds never came back btw)

TRANSITION: I got off the bike feeling good. Legs felt good, energy was through the roof. But the heat and humidity was not great. Which most of you know over the last few years i have not been able to handle very well like i use to. Took my time in transition. Had swelling in foot, so i knew that was not a good sign, but not unfamiliar either. Again, this started 3 weeks earlier so i was mentally prepared for this barrier. I have a strong mind and am pretty good at making my way through things. Sure it may slow me up a good bit but ultimately i just need to get to the finish.....right. 

The RUN: The energy out of transition from the spectators was just amazing!

My legs and energy still felt great as i started to run. The course was a bowtie loop that you did twice (so ultimately 4 loops total (1&3rd same and 2nd &4th same). The 1st and 3rd loop had a very long and gradual up and down (one of which i think was added due to the nice flat river walk being flooded so they had to reroute up on the road) and the 2nd and 4th loop were the extreme hills. Around mile 4, my foot started to talk to me. Which is about when it does so no surprise, just disappointing as i was hopeful it would just give me this day. And at mile 6 it shot me in the air with a blast of pain. UGH, but not the first time i am dealing with this. I adjusted my stride to try and use that foot as little as possible, bent my knees more like a slight squatty position (that helped take pressure off foot, but added lots to the thighs) and used my right leg much more than it wanted (so right thigh was working pretty hard with using it more than left and squatting lower in stride). It was the only way this foot was going to allow me to run though. Just prayed i wouldn't have compensation issues in the right leg later in the day. I figured at this point i just need to keep running with the pain and will allow myself to walk when i got to the extreme hill part of the course as pushing up and the pounding of the downs were going to really aggravate it, the walking break would also help give the right leg a break from taking on most of the work. At this point im not far from getting that break. keep on trucking... This hilly loop started around mile 8 or 9. Got through a pretty big long gradual climb that lead you to the to the big one -Barton Ave. Oh boy...Barton Ave! Ran up till i saw my friends and family then walked the rest of the hill with them (was so great to be able to do that with Ashton) and eased my way on the downhill to try and avoid too much pressure on the foot, hard to avoid though. This loop definitely slowed up my average but was still on target for a low to mid 10 hour IM, but it was slipping away. Im in shock seeing how well im doing though still! and a decent IM marathon given the circumstances with my foot. Everything else so far is feeling great and energy is still ridiculously high. Had to come back up Barton (walking) and down to finish off the loop. Back to the first loop for the 2nd time. Pass the half way point. Yay. At this point my foot was still hurting and causing issues and having to run in an odd way to keep going forward. Shortly after, kicking in was some really bad compensation pain starting in my right leg, tendons behind the knee. Pretty much expected that to happen eventually since at this point i had been running close to 10 miles using mostly my right leg in an awkward squatty position.But i was so hoping it wouldn't kick in till after i was done. HA. wishful thinking i know. 20 miles like that is a lot to ask of 1 leg. So i planned to walk all aid stations to see if this pain could ease up to allow me to run between aid stations and do this till the finish. And it did, it was working, and i was running well between walk breaks, but painful, foot and tendons behind knee now. Im still having a great time and my energy is still through the roof -it just wants to go. The end of this 3rd loop brought me to around mile 20 and my avg is still pretty good (given the situations that is) but a low 10 hour IM is now out the window. No big deal, wasn't the goal to begin with anyway just got hopeful in the middle of IM when saw it was possible. If i just keep doing the walk aid stations and jog between for this last 10k, i'm looking at a mid 10 hour finish still, even with all the foot and compensation issues. Super happy about this and it was keeping me going strong. But its time for the last loop and its the extreme hilly loop. I love hills but these pains will not love them, especially the downhills. The long gradual climb that leads to the extreme Barton climb was rough but got through it slowly. Im now faced with Barton again, it starts with an aid station so walked the beginning of the climb as i went through the aid station but then ran the rest of the way to the top, yay, surprised myself here! But again energy is great and when the pains would allow me i was able to see what i am still capable of. Im telling you my energy is through the roof. It was amazing! Unfortunately the downhill on the other side definitely increased the pain in the foot and behind the knee a good bit more. Trucked on till got to walk the next aid station and i did walk another climb later in this loop. Around mile 22/23 the pain behind the knee went up so many notches and started to control my movement. It was done taking on all the weight. In other words started giving out on me. A few punches to it with my fist and it would ease. 

Oh - heres the thing (side note) At mile 12 my friend told me i was in 18th for my AG. My goal was top 20. Yay, Im in there. but real close.. Surprisingly, from mile 12 to mile 22 i passed 8 in my AG putting me 10th. Even with having to walk all aid stations. Holy Cow! I wanted so badly to keep this or pass a couple more. In other words, i was in bad shape with my foot and the back of my knee, but i was not in as bad shape as these others i was passing. They were walking the easy stuff. So i knew even with walking aid stations and big hills they will stay behind me and maybe just maybe i can get in the top 10!!! I just had to keep doing what i was doing....... simple right! :-)......

At mile 23 with only 3 to go seemed like it was going to happen for me. I had a great system down to get me to the finish strong. It seemed like i was going to be 10th!!! I am so excited. I have had horrible issues since mile 6 that affected my pace starting at mile 8 and i have moved up 8 spots and holding on to it. I don't care the run has been controlled by an old injury and a pain due to compensation of that injury, i was just happy to be moving up still.

I am now faced with going up Barton again (coming back up the other side of it to finish this last loop and head to the home stretch). But so are the rest of them. I walked it. Energy wanted to run it but i knew i had to be careful still with the foot pain and even more so now the compensation pain i was having behind my right knee and the warning signs it gave me on that back side of this loop. So i walked to top, still maintaining my 10th place, started to run again at the top. Even though i have had to deal with foot pain since mile 6 and compensation pain since mile 13ish i am so extremely happy with how the race has gone. I saw so many people collapse and get taken away from first aid vehicles due to the heat. A long event like this you just don't know what can happen. And my energy was still amazing! So i will take what i have had to deal with and bring it to the finish line. With a 10th place finish. I was so excited.......

And here we go.......Mile 23.6......everything changed. 2.6 miles from the finish. 10th place.  The pain behind my right knee that was created from having to run funny for 17 miles at this point due my left foot .......caused my knee to buckle as i started to run down Barton for the last time, stopping me in my tracks and almost taking me to the ground. Honestly, most probably would have been taken down. But my strong drive, willpower and even body awareness kept me up. It was very powerful pain, like someone took a bat behind my knee to try and knock me down. Testing me.  It was trying to make a point. UGH... Surely this was just a one time thing though. Dug my fingers in it and tried to shuffle jog......as soon as the right leg planted....BOOM...again, instant buckle.....I tried a few times, same, couldn't do more than a stride or 2. There was a guy walking next to me who commented on my leg buckling and i looked at him and said "OMG i am going to have to walk the last 2.6 miles." My leg literally would not let me run, not even a shuffle. My strong head had no control. I mean it was not a matter of the mind in this situation. This was so hard for me as i had no control. My head was so strong and so able to fight over this but there was nothing i could do or say that would make this stop happening. I walked...I guess i should be happy i was able to do that. My overall average is now slowly getting slower, with only 2.5 miles to go and i was watching that mid 10 hour IM disappear. So at mile 23 i am still 10th in my AG, and on target for a 10:30. And not even a mile later i am forced to walk the last 2.6 miles. Within this walk and failed attempts to get back in a shuffle jog, only 2 girls from my AG passed me, putting me in 12th. Wonderful. All this and i still will get a top 15 finish out of it. Just keep walking and every now and then shuffle to see if i can is how Mile 25 went, a lightening fast 16 min mile. heehee.. During this 25th mile, i did try a couple times to go into a shuffle, again with the hopes it would ease up, still buckling, but this time got a little more time out of the shuffle before it happened, like 10 seconds, so walking was helping a teeny tiny bit). I am approaching now my last 1.2 miles. And with the last mile being a 16 min mile i knew that these girls had to be close behind me. AND... I looked at time and saw that if i want to break 11 hours i have to run the rest of the way.. Of course i want that but i know in order to do it i can't walk. UGH. So i start shuffling again, still in 12th place. Yay. This mile is pretty flat. i took extremely short steps and tried to turn it over. It was going well, walking most of mile 25 may have helped ease it, well thats what went through my head anyway. If i can hold the run i'm looking like i my hit 10:50. That is, if the buckling in the right leg stayed away and let me run, well jog, to the finish.

And now the moment you all have been waiting for...... Mile 25.7,still in 12th place. The reason why you saw my little JS tracker stop at the 25.8 mile timing mat...... Well, because a half mile from the finish, 0.1 from the last timing mat to help you see i am moments from finishing  - not my foot, not my knee but my entire left leg locked up on me. Why, no clue. Dehydration i'm sure had something to do with it, although i had no feeling of this at any point and was was rock solid with my fluids salt and other electrolytes and never had any issues with this all 25.7 miles before,however, the heat and humidity may have just been to extreme to stay ahead of for 11 hours, or maybe from the leg being so tense while running with foot pain and compensation pain, maybe a combo of all of it. All i know is that getting stopped in my tracks became a whole new meaning at 25.7 miles, just before the last timing mat where some of you waited to see the next update, literally 0.5 from the finish line. I was in the middle of the bridge with only a half mile to go, my right knee and left foot allowing me to run to get to the finish with a great result, able to cross the finish while running not walking, and BOOM...Triple BOOM - my left leg planted and the whole thing locked up! im talking from toes to groin! I screamed a death scream (scared the crap out of the people around me) as i balanced quickly on my right leg so wouldn't drop to the ground, which is where the left leg was taking me, but i knew i would be crawling to the finish if i let myself fall down. Again, my drive and will power kicked in in a millisecond to get my right leg to keep me up. instantly screamed even louder of a death scream as it locked up even more and felt like the muscles were going to blow up and shoot out of my entire left leg. Within seconds i had 3 spectators around me to help keep me standing. The left side was not going to allow an ounce of weight on it. So they carried me to the side and wanted to call the first aid vehicle....HELL NO!!! I quickly yelled no way. i have a freaking half mile to go, i will do an army crawl if i have to. I was there a good bit. And pretty much knew i was quickly losing spots and more than likely not even going to be in the top 20. One of the spectators was a physical therapist and started to do some pressure points and stretches on the leg based on what i was telling him it felt like. OH MY GOODNESS, how lucky am i. I may have been there awhile but the things he did started to ease the leg and the foot and eventually i was able to stand on it, then walk a little and then slowly run to the finish. 

FINISH: I was super choked up crossing the finish line. Welty eyes, lump in my throat. But it wasn't about the 142.2 miles i just went through (well maybe a little) - It was how i got through the last 2.6 miles. How i was able to get through some crazy barriers being thrown at me in the moment. Many would have been taken to the ground and probably driven away 2.6 miles ago, my will was not going to let that happen.

So, I didn't get a top 10 finish (fell to 25th) or a low to mid 10, i didn't even break 11 hours but sure as hell was close. 11:04. After a bad injury kicking in with 20 miles to go, a horrible compensation pain kicking in with 13-14 miles to go and later on forcing me to walk much of the last 2.6 miles and of course the collapsing left leg with only a half mile to go....All this and finishing with only 4 minutes off my "original" goal...... i will take it!

 IT WAS A GREAT DAY!!!! Honestly! I am super happy about my finish! Became so much more than about a time goal...it became about conquering! 

Even if you are not a runner, i hope you enjoyed the story of my 11 hours. And maybe even got something out of it. 

I leave you with this, and it doesn't have to be race based:

Whatever it is you are faced with in life- DON'T EVER GIVE UP!!!!

2nd half of May pics and journal entries

McAfee Knob

JOURNAL ENTRY - MAY 15, 2004
Camp to Sarver Hollow Shelter
Todays Miles = 15.9      Total Miles = 666.5     Miles To Go = 1507.6
Today we had some trail magic - Super Dave! GA-ME '01. 2 coolers of beer, soda, organges, tons of candy bars, graham crackers - it was great!! Not as tired feeling today but not happy with the trek to this shelter. We hoped to tent it when we got here. First off, it was straight down hill about 1/2 mile off trail to get to the shelter. Which means starting tomorrow with straight up hill to get back on trail. The....around the shelter is all rocky. So...no tent sites. Have to stay inside full shelter. So, im sitting here in the shelter about to go to bed - mosquitos are loving me. All in all the shelter is nice though. New, so it smells like a cabin, niced covered porch to cook on. Hope mice aren't too bad. UGH.
Met 83 year old hiker man. Talk about desire! 83! It is never too late. He is really sick though, I hope he feels better.

MAY 16, 2004
Sarver Hollow Shelter to Pickle Branch Shelter
Todays Miles = 15.9      Total Miles = 682.4     Miles To Go = 1491.7
Well didn't sleep a wink last night. Annoying guy came in late while we were all asleep and was telling us stories as if we were all awake or cared. Then he lit his stove and almost lit the shelter on fire. After that, mice were running across my legs, smelly guy sleeping next to Sean and annoying guy with loud farts all night. Not to mention the snoring and the mosquitos. I couldn't sleep at all. I missed my tent.

MAY 17, 2004
Pickle Branch Shelter to Pigs Farm Camp
Todays Miles = 16     Total Miles = 698.4     Miles To Go = 1475.7
Today was neat. Late start again. Fun scrambles in our hike today. Almost felt like we were rock climbing. It was a nice change. It was a hot day. In the middle of the day we got a lot of rain. Wet and cold again. Sean loved it - cooled him off from the heat. It wasn't bad since it is hot out. I just wish at the end of the day there would be a dry warm place to go. Oh well. I will appreciate home more when we are done. We ended our day at McAfee Knob. One of the most beautiful sights yet. Since we were only 1/2 mile from camp, we decided to stay there to watch the sunset and eat dinner. Oh what a night!

May 18 Tinker Cliffs, looking over to McAfee Knob

May 19th & 20th Smitty joins us, 40.3 miles from Troutville, VA to
Blue Ridge Parkway #76.3

 

 

VA was super hot so the beard had to go!

Ofcourse without the beard, it gave sure notice
of Sean's weight loss. Now looking like he is truly a
"DINNER SHORT"

JOURNAL ENTRY - may 24, 2004
Todays Miles = 13.6 Total Miles = 817.7 Miles to Go = 1356.4
Here I am at the Tye River sitting on a rock sticking out of the
middle of the rapids, writing in my journal. Life doesn't get better
than this. We were going to camp a little further up the trail, but
we just couldn't pass up this spot.

 

May 21, James River, Day of Haunted Hike
another rainy day!

 

 

 

 

 

pictures, 1st half of May 2004

WATAUGA LAKE, end of TN

AT hikes around a lot of this finger lake, reminded me lots of home.



 

April 30th- Good Bye Tennessee HELLO Virginia!
456.3 miles down / 1717.8 To Go!

May 1st-6th, Bernie joins us in Damascus VA.
75.3 miles

Mt. Rogers

FATMAN SQUEEZE

Laundry & Bath Time in the Holston River

GRAYSON HIGHLANDS STATE PARK

cow traffic

approaching the wild ponies

 

May 11, DISMAL FALLS
beautiful long break at the falls for a swim to cool off on a hot day

 

 



10 years ago! May email update #3

Subject: Haunted Hike

Date: Thursday, May 27, 2004, 11:11 AM

Haunted Hike:

Hey!   Before I forget. We arrived in Waynesboro, VA on Wednesday May 26^th. (Rockfish Gap). We are very excited to get a visit from Kathleen, who picked us up at the gap to take us to a friends cabin in Wintergreen. Our bodies have been going strong and have not had a day off since Hot Springs (Mid April), so we are enjoying a “ZERO” (no hiking/miles) day today, Thursday. Of course, we had to leave the trail  with a bang….. 20-30 minutes before getting to rockfish gap, the thunder rolled in, a nice refreshing rain started, but it didn’t last. It soon turned into this monsoon rainstorm with hurricane like winds. We walked fast to get to the gap. The winds were so strong I couldn’t walk straight and the rain hurt so bad – it felt like hail. Luckily, we knew we would be able to shower and get dry clothes on and sleep in a warm dry bed that night. PHEW!!!!

Ok, so we left Smitty and started hiking on without him, miss having him with us. The backpacks were feeling heavy, we certainly didn’t miss those for the 2 days. That afternoon, we were up on a ridge hiking north, of course. This ridge was kind of desertish. The path was full of pebbles, the trees spread out, the sun beaming on the rocks making it really hot. Sean went up on the ridge a bit higher to see the clouds and what was coming since we were hearing thunder in the distance). Major dark clouds! As he came back down and got closer to me, a step a little to the side of the trail to tell him to go in the lead….The haunted hike began…..The loudest rattle noise ever heard. A RATTLE SNAKE, under the leaves of this small bush on the side of the trail – right by my leg. Sean was about 10 feet back as we heard it and he started yelling “get back get back run back”. I think my face went white, and Sean I think was having heart problems (just kidding). I saw the rattlesnake and ran back. It took a while before we could get by it, but as soon as we did, the winds whipped up and it started to drizzle. So, we ran ahead to get way away from the snake and put our pack covers on our packs. At this time the winds got extremely violent, another hurricane like wind. The trees were sideways.  We were both pretty afraid. We continued to walk fast and hope no limbs would come down on us. Got through it and eventually the storm passed. That night, nice evening, we set up our tent and went to bed. Same storm came in again, lightening and thunder, limbs were falling in the distance, heard a tree fall near by. Luckily above us looked like good solid trees. We still were afraid though. The next morning, it was funny, leaves and limbs all around our tent but never on the tent. Man – someone is looking after us. And that is why this 24 hour period was haunted for us.

We have continued to really enjoy the VA mountains. We have crossed the Blue Ridge Parkway many times, what an incredible drive that would be – beautiful!

We have had a lot of thunderstorms/rain this month. As I’m sure all of you have had on the East coast. 18 out of 19 days it rained somewhat with thunder. Not always a bad rain, in fact, most days it was a very refreshing rain. The heat continues, but looks like it will be cooler the next few days.

We have more to look forward to here in VA/MD. Our friend Gregg will be hiking with us starting this Sunday to the following Sunday. And during the week we have family coming out to take us to dinner on Tuesday at Thornton Gap. We hope that many of you can come out and see us on the trail. Again, you don’t have to hike with us, you can just come out and say hello. If not that then we hope to see you in Alexandria at the BBQ. 

As we say each day…..”Life is Good!”

Live Life! Be Happy

Sean & Jen           

10 YEARS AGO, 2nd May email

Subject: Troutville, VA (Daleville)
Date: Thursday, May 20, 2004, 7:02 PM

McAfee Knob

Hey Everyone! Sorry my last email didn't give much of an update. I am feeling much better and have myself back together to type our happenings. Since i didn't write much of our hike out of Damascus VA, i will start there. As you know our friend Bernie started hiking with us there. It was also the beginning of our hike in Virginia. We can't tell you how excited we were to hit VA. Many hikers dread the length of Va (it is 25% of the entire AT). But we have been thrilled since we have so many friends and family that live here and want to come see us. (starting in Damascus and all the way up to New York where many of my friends are). Bernie got to experience every kind of weather with us: Sunny Hot & humid, Hot and rainy, Collllld and rainy, Cold and windy with ice forming on the trees etc... It was great ;-) We realized how great the club that maintains this portion of the trail is...beautiful shelters and they believe in Privy's :-) (TN did not :-(. We had "traffic jams" on the trail due to the cows. A few spots they would be around and we wouldn't be able to walk any further until they "mooo"ved. We hiked by wild ponies and their babies. Cute as can be. Went over Mt. Rogers, our last big elevation until we get more north. Bernie also got to experience the blisters and muscle aches that we have been for 2 months. (hope you have recovered Glyda). We enjoyed his company tremendously. The energy he brought to us was so helpful to get us to this next stage of the trail. We said good-bye to him in Atkins, VA (where he drove us around some so we can get real food, resupply at the grocery store and do our laundry), then we set off for a few more miles to end the day.

Since then...the cold weather is gone (phew) but spring was skipped and summer is here. Sean is having trouble with the heat and humidity. I am loving it right now. But yes, we are sweating more than ever. We have had thunderstorms every day for 14+ days now. It is really neat to hike in and the rain really cools us off. (funny how the times have changed :-). Listed as a favorite - Town food that became my enemy and listed as a not so favorite - wind and rain which has become a wonderful relief on a hot day now.

We have come across some of the most amazing creeks and waterfalls that we have been able to take long breaks at and actually get in to cool off. We have even bathed in them. At the falls, i sat down under them and let the water just crash down on me....let me tell you....life just doesn't get better than that. As much as we go through the rough and smell and crave....life is so wonderful and beautiful out here.

So, we hit Pearisburg, ended up having to stay in the motel after i couldn't handle normal food and threw up lots of blood. Felt much better the next day. We set off back into the woods. Since then, the hikes have been amazing with views. If you ever get to chance to hike in VA....go south. McAfee Knob was unbelievable. Think of a cliff high up in the sky with a view of the moutain ranges. The great thing about this knob too is that it was at the end of our hike, 1/2 mile before our campsite. So, after the rain during the day, the sky cleared up, we ended up cooking our dinner up on the knob on the rocky top - watching the sunset - then hiking in the dark to get to camp. It was just so wonderful. The next day our first break was as Tinker Cliffs - another amazing spot. We hiked over huge rocks - our hike turned more into bouldering. How fun!!!!! we had a blast.

We have enjoyed picking fresh mint growing in the woods and putting it in our tea or water. We hope to find some ramps again (onions) to spice up our freeze dried food and raman noodles. The wild berries are starting to come out so we will be keeping our eyes out for those to give us some new flavors to enjoy. The wildflowers in the moutains are amazing. The beauty of them just can't be put into words. And of course, on the bad side, the bugs are horrible now....the bug bites are driving us crazy. :-) as well as the stickyness and never having dry clothes or skin for that matter. Sleeping has been rough, feeling damp all night. But we have managed.

Our mood - although beautiful views, since Pearisburg, Sean and I have probably had our most down week. Our motivation was lacking, sluggish and tired and just feeling like the hikes each day were forever. Usually we have the other one to get us out of that mood, but it was rough for us to both be feeling that way. The good news, Troutville - got here on Tuesday May 18th, our friend Mike "Smitty", from Deep Creek Lake, as promised, came down to see us. His family lives near Roanoke, near the trail, and came down and has been spoiling us. He set us up in a hotel the first night, took us to dinner and a movie. It was just the perfect night and the perfect medicine we needed to get our motivation back. The next 2 days he hiked 20 miles with us (day hike) and we are staying with him and his family for 2 nights. We will be back with our large heavy packs on our back tomorrow, Friday. Again,. to see a friendly face from home, Sean and I hiked so fast to get to Troutville to see him as early in the day as possible. Again, as with Bernie, it brings us new energy to get us to the next stage. And again, he also got to experience blisters and foot pain and fatigue.... (we really are not evil, don't fear coming out to hike with us....;-) We will see Sean's family next week in Waynesboro and then we have many of you planning to see us in the days and weeks after that. So, we think we are going to be full of energy for a while.

Most of you have read this already but just in case you haven't, you should read the book "a walk in the woods" by Bill Bryson. It is a great read, and all about what we are doing out here.

That is all for now. Again, we will be starting to hike the Shenandoahs on Friday of Memorial day weekend. For those that are interested, we will be hiking over I-70 in Maryland on Monday June 7th and camping at Greenbrier state park. I know many of you are already planning to come out and camp with us...the more the merrier. Hope to see as many faces as possible.

We will be in D.C. area for a couple zero days. We will get in Tuesday night June 8th and leave Sunday morning June 13th.

So, keep thinking of us out here in the moutains. We are so greatful for this opportunity.

Again, we miss you all. and look forward to hearing from you. Your emails have been great. we have been really enjoying reading your 10 things in life you want to do. Keep them coming. And next week i will have more fun things for you to do....heeheehee!!!!

LIVE LIFE!!! BE HAPPY!!!

Sean & Jen

10 year AT anniversary, 1st May Email Update

Subject: A fun project for you
Date: Wednesday, May 12, 2004, 2:29 PM
Hey Everyone. First off - your emails have been so touching. I never thought that our story, in our last email, could be so inspiring to you. My eyes are tearing with joy reading your replies...thank you so much!!

 

So, Sean and I are out here, step by step getting closer to our biggest goal! So, in honor of that, i want you to do something for us. Don't worry - it is very simple. All i ask that in the next week, write down your top 10 things in life you want to do. That is it. Write it or type it and either send it to me or put it on your fridge or somewhere you won't lose it. Have this done before my next email (which should only be a week away this time).

 

The last 2 weeks have been great. Having Bernie hike with us for a week was just what we needed (we miss you already Bernie). The weather has been great, except for the first few days out of Damascus (2 more cold fronts came through, going over Mt. Rogers was extremely cold - ice on the trees from the horrible rain storm the day before) But, since then, it has been hot and humid - I LOVE IT!!!!! Sean isn't liking the heat too much, but neither of us are complaining. We certainly don't miss the below freezing temps.

 

Not a whole lot of stories to tell so we figure we would give you some stats:

 

Trail Names - Sean "Dinner Short" - given to him by Hillbilly when we told him Sean is always looking for another dinner after we finish dinner. Not to mention the weight loss.

Jen "Figit" - given to her by Sean who always gets on her case when in the tent because of how figity she is. And, how each day she just can't stay still - always has to move or "figit"

 

Weight - Sean and I both tried to gain weight 2-3 months prior to leaving for the trail. Sean was successful with gaining about 10-15 pounds and Jen 8-10 pounds. We hoped to have a safety to lose to limit losing our average weight. Since starting - Sean has lost all he gained plus a few xtra (16 total) and Jen about 8 pounds. We think we have maintained since Hot Springs, but will find out whenever we have a scale.???? Sean is truely a skinny minny now :-)

 

Favorite things - Mountain views, wild flowers and blooming trees, butterflies, Privies :-) (although Tenn. didn't believe in them), Campfires, SUNSHINE!!!, Flat Tentsites, Pinetree smell, close and nice water sources, coming to a road crossing and a store or resteraunt being there to get food :-)

 

Not so Favorite Things - digging a hole, steep climbs that lead to no view, rain with a cold front, Sloped tentsites, shelters, being cold, Bug Bites

 

Animals Seen - Rat, skunk, mice, snakes (garter, black, and copper head), rabbits, toads, deer, Owls, Coyotes (well we hear them lots and they went through friends campsite one night), Wild Turkey and many other birds, Bulls, Cows, Ponies, wild boar (well their hair on trees) and i'm sure much more :-)

 

Tentative dates on where we will be in VA, in case you want to meet up with us for a hike:

Waynesboro - Friday May 28 we starting hiking north of here into the Shenandoahs

Harpers Ferry - Sunday June 6

I-70 Bridge in MD - Monday evening June 7

Tuesday evening June 8 to Sunday Morning June 13, we will be staying with family in Alexandria, VA - i hope that many of you can come by and visit. We would love to see you all.

 

Date: Wednesday, May 12, 2004, 7:26 PM
hey

i forgot to mention where we are. We are in Pearisburg, VA. And it is quite funny. After my email earlier today, we were to hike 4 more miles to camp. But, you know how i said in our favorites coming to a road crossing with rest. and food to eat. Well, that is Pearisburg. And it bit me in the Ass. We went to an all you can eat buffet at Pizza hut and ate and ate and ate. Well, i got really sick. If fact, when i wrote the email i was not feeling well. So hopefully it made sense. It got worse as we finished up at the laundry mat and i got sick bad...oh yeah, it was not good. i threw up about a pint or 2 of blood. Yup. not throw up but blood. Well, i didn't get any better, i got the shakes - we ended up having to get a room, unfortunately. It stinks to have to spend $$ we don't have, but i might of passed out on the trail. So, our favorite things, turned out not so good. I don't think i was able to handle normal foods and in such large quantity. I am getting better, and look forward to a "new day" tomorrow :-)

 

i also forgot to give our next mail drops that some of you have ask for. Troutville, VA will be on the 18th.19th. Montebello, VA will be on the 23rd ish.

 

Once again, don't forget to write your list of things you want to do in life. We have already got some and i have really enjoyed reading them, and that you have enjoyed writing them.

 

Here is to a new day! Time to curl up in bed and start feeling better. :-)

 

Tomorrow is a new day........Email update #3 April 30, 2004

From: Jen Sober <jennifersober@yahoo.com>
Subject: Tomorrow is a new day.....
Date: Friday, April 30, 2004, 2:35 PM
If you don't read all of these emails...please be sure to read this story:

 

I think that Sean and I have really experienced a life changing experience. Changing our views on bad days and how to overcome them. We all have them, jobs, family, weather, LIFE.....something makes certain days just seem so miserable. Well.... What a difference a day makes!

   The other day we got to camp, set up hung out in the grass and went to bed. In the middle of the night the weather turned really bad...major downpour. Next morning...still raining bad, and cold. We had nothing to do but pack everything up in the rain, everything all wet - esp. the tent being stuffed into its sack getting even the inside wet. Packed it all up, skipped breakfast and started hiking. It was just such a miserable day. And neither of us were feeling to happy.....just plan old miserable. We felt so bad that when we passed this church along the way, I wanted to break in just to get dry and warm. It was the only thing in site. But we continued. The thought of hiking all day in the rain to get to a place and sleep in the wet as well just was making us feel worse. Sean looked at me and said "I promise we will have a dry place tonight. Our goal of 16 miles for the day turned to 18 just to get to the next shelter and maybe we could get our things dry in there. We couldn't stop to break since we both got cold real fast while it rained on us. Got to the shelter, it was cold and wet and the fog was making everything in the shelter wet. Our stuff was wetter than wet. Sean looked at me and said "let's keep going" 6 more miles was the next hostel where we were to pick up our next mail drop the next day. We went on.... 24 miles...long miles. We were limping from the long miles and no rest and cold. Got to the hostel.....booked up. 27 people staying at a place that help only 15. :-( I almost cried. But the owner drove us to another place 5 miles away where we were able to get a bed and a shower...finally, as Sean promised - a dry place to stay. Our moods were way down that night, from the day and how our legs felt. But.....

"Tomorrow is a new day" The next day, back on the trail. And let me tell you...it was the most beautiful hike we had yet. Unbelievable. The first 3 miles were along thse waterfalls called Laurel Falls. We almost took more pictures this day then all the days put together. The weather was 60 and sunny- perfect! Few mile later we were hiking around this huge lake (it reminded us of home - Deep Creek Lake). We ended up stopping so many places to just sit and look out at the view - words just can't explain.

My Point - when times are rough...tomorrow is a new day. You may wake up to the best day of your life. Instead of wasting time in misery, go to the things that bring you joy. Wildflowers, waterfalls, butterflies, etc... these are few of hte things that get me through the miserable rainy cold days out here.

   So next time you have a bad day, remember this story and that "tomorrow is a new day"

 

sorry for the sap. :-)

Other things that happened last 2 weeks:

** Great weather, other than that one day. We have actually had a little bit of everything. Hot and sunny, Hot and rain (very refreshing) Cool, Cold and Rain......

 ** Sean almost got bit by a very large black snake. It was quite funny. Since he is paranoid with snakes, it didn't help him much. His foot stepped right next to this snake and it got just as scared and cinched back as if it were going to strike, which is when Sean saw it and jumped 2 feet in the air and 2 feet sideways. I was behind him and it was so funny! I don't mean to make fun - it wouln't of hurt if it bit him, but i'm sure it would not help his fear of them - may of even caused shock - UGH - No Good! He is very watchful now :-)

** We have had quite a few days of high miles - a couple 19's, 21 and 24.

** Had our first true experience with Trail magic. Came to a road crossing that had a parking lot and 2 people were there grilling hot dogs for thru hikers. So we both got 2 hotdogs, an apple and orange, carrots, cookies and brownies. YUMMY!!!! We filled our bellies up. It is magic because it is food you can't carry with you so you get to eat it with out packing it. It is a nice treat when you are starving. So if you are ever by the AT, be sure to bring some magic to some Thur-Hikers. We also got a small dose a few days later with an apple, trail mix and a peanut butter sandwich.

** Sadly i lost my favorite jacket (marmot dry climb) in a wind storm on top of a mountain. If $$ allows, I hope to be able to buy a new one soon. It kept me so warm and for the last 2 years, went with me everywhere. You don't realize how much you are attached to things until they are gone.

 

*** We have finally been given official trail names. If you have read anything on the AT (A walk in the woods by Bill Bryson is an excellant one) you may have heard that all hikers end up getting a trail name and that is usually what other hikers will introduce themselves as (you never really get to know anyones real names)

Well, Sean has been given Dinner Short and I am Figit. I will explain in the next email why we were given these.

 

Where are we? We are in Damascus, VA. We just crossed the TN/VA line today. Our buddy Bernie is meeting us here in a little while. We have been so excited to meet up with him. He will be hiking with us for a week. It is amazing the kind of energy you get when a friend or family meets up with you out here. Since there are many of you near the trail in VA and further up. Let us know if you want to come out and hike a day or so with us, camp or even just say hello.

We should be hitting the Shenandoah Mtns. on Wed. May 26. And starting to hike them on Friday the 28th. There are many places there to meet up. Our buddy Gregg should be hiking about a week or at least a couple days  somewhere in there. We are looking forward to that as well.

 

I hope you are all doing well. Please keep in touch via email.
We do love hearing from all of you!

 

Don't forget:

 

LIVE LIFE! BE HAPPY!

Jen & Sean :-)

aka - Figit & Dinner Short