Running and Climbing: A Proven Recipe for Mt Whitney Success - Part I - Why Run?

In previous posts I alluded to the importance of running for a successful Mt Whitney trip.  Yes, I can hear the knives sharpening from here.  My background as a track & field athlete and coach led me to design a program for my first Whitney climb.  I followed it for each subsequent attempt and summited last year in 7 1/2 hours despite a sinus infection, fever, and being 56 years old.  My conditioning carried me through and allowed me to enjoy myself thoroughly despite my maladies slowing me down.

Many people have found success since I came up with the running program, the Mt Whitney Dirty Dozen, and the somewhat novel concept of actually respecting what one is doing enough to prepare properly.

Climbing long and hard builds muscle for propulsion, gravity resistance, and joint protection.  High altitude climbing prepares one for the physical and mental effects of reduced air pressure.  Running perfects the fuel pump keeping the whole system operating at top efficiency.  Skimping on any one lowers the effectiveness of the other two and edges the failure-to-summit rate back toward 70 percent.

The case for running.

Cardiovascular training on a daily basis forces small capillaries deeper into muscles, bringing glucose and oxygen along and enabling  them to operate for longer periods of time.  Cardiovascular training also facilitates acclimatization to high altitudes.  If one develops the cardiovascular "infrastructure" to  supply greater oxygen levels to muscles, then it stands to reason one benefits greatly when oxygen is in short supply due to altitude.

Okay, get those knives ready for this next statement:  Running as a cardiovascular exercise can create stronger joints, ligaments, and tendons as well, provided the trainee implements increases slowly enough.  Just as weight bearing exercise (like, say, hiking up a mountain and back down again with a pack) allows a post-menopausal woman to retain bone mass, the body will adapt itself to the extra stress.  We're not like machines wearing out; we regenerate.  Unless you're in a big hurry to improve and blow stuff up.

 Ouch.

Hey, I'm not immune.  I'm currently "on the shelf" with severe plantar fascitis due to too many miles in worn shoes. Injury due to poor/worn/incorrect equipment is number 2 on the Hurt Parade just behind too much too soon.  Yes, running shoes can be expensive, especially since I advocate buying them from a store with personnel trained to fit them properly.  Injury can be even more expensive.

What about biking or swimming?  Certainly they don't "pressure" connective tissue.  That's the problem.  A cyclist friend of mine took a rugged 20-mile hike recently.  Afterwards, his knees and ankles were killing him.  While he was in good cardiovascular shape, his knees and ankles could not cope with the demands placed on them by boots-on-the-ground exercise.  I'll advocate cycling as prep for Mt Whitney when they build a bike trail up there, which will be never.

Every year, people tell me they can't run due to knee/ankle/shin/eyeball/earlobe issues.  Most people's initial contact with running is school sports with rules-restricted seasons where coaches cram the available practice days with as much conditioning activity as possible.  Or, people attempt to train themselves without knowing whether their methodologies have any basis in fact. Your body adapts as fast as your body adapts and not a day sooner.  Take it easy and start early.  Your running program commences at least 6 months before your Whitney date.

How much running?

 Based on my experience, climbing Mt Whitney requires sufficient cardiovascular endurance necessary to run 5 miles (8 km) in one hour at least 5 days a week.  That's 12 minutes a mile (7:28 per km), a standard attainable by about 80 percent of the population.  Only the extremely old, extremely young, or the serially sedentary will find this standard impossible.  Persons over 65 should add a minute a mile due to loss of speed. Running at that level for the month before Whitney should do the job.  For many, achieving that level requires starting even more than 6 months prior.

So put the knives away.  Instead of creating excuses, implement a running plan that works for you.  Adapt gradually to stress.  Harden your body for the rigors ahead. Don't tear it down.  Maintaining a running program is easier when we have to be at our best on a given day rather than training for the nebulous ideal of looking better.  Get together and train with your trip partners at least once a week.  Remember, don't fit Mt Whitney into your busy schedule.  Fit your busy schedule into Mt Whitney.

Like Mt Whitney Quest on Facebook 

My Wife Robin is a "Meme Machime"

My wife Robin can churn these out like butta.  Sometimes I come up with the wording and she helps me with the formatting and the visual aspect.  However, this one is all hers.

In the meantime, I have a bunch of new posts lined up and ready to take off.  You'll be seeing them shortly.  Thanks for tuning in!

Like Mt Whitney Quest on Facebook 

Mt Whitney Government Shutdown Information

Okay, so it looks like the shutdown won't go away anytime soon.  I don't want to get into a political discussion about it and will not publish any overtly political comments.  I'm just trying to update everyone pertaining to Mt Whitney and act as a clearinghouse regarding what facilities are open or closed.  This post will be updated as new information comes in or conditions change.

• Whitney Portal Road is OPEN.  The road is part of Inyo County's jurisdiction so there is no impact thus far.
• Whitney Portal Store is OPEN.  Unless the Federales tell him to leave (which they won't),  Doug Thompson intends to keep the store open.
• The Whitney Portal Store Bathroom is CLOSED.  No flush toilet facilities until further notice.  However:
• The Whitney Portal pit toilet and drop-off station at the trailhead are both OPEN.
• Whitney Portal Campground is CLOSED.  As of October 3,  Whitney Portal Campground will not allow any campers regardless of reservations.  Don't even think about camping anyway.  Almost every site can be seen from the road so renegade campers will be easy pickin's for The Law. 
• Lone Pine Campground is CLOSED. See above.
• Horseshoe Meadow Road is CLOSED.  There is a gate across the road where it enters federal land.  While it may be possible for motorcycles to bypass the gate, the rangers still patrol and the potential for heavy fines (four figures) remains high.
• The Eastern Sierra Interagency Center is CLOSED.  Permitted climbers cannot pick up their permits.  For the time being, your reservation letter will act as a permit. There was a rumor Doug Thompson had all the paperwork at the Portal Store but I cannot get corroboration.  Hold onto your reservation letters.  Note:  The Agency website still says "open."  Reliable sources tell me it's not.
• Climbers are still allowed up Mt Whitney.  For the time being anyway.   Visitors to other national parks and forests are not so lucky as federal law enforcement patrols remove visitors from the parks.
• NEW UPDATE:  The day and overnight use parking lots are OPEN:  You won't have to cadge a drop-off at the trailhead.  You can park your car at the appropriate lot.
• NEW UPDATE:  Rescue operations are NOT curtailed.  Doug Thompson will be at the Portal Store generally between the hours of 6:00 am to 8:00 pm.  If someone needs rescue, Doug will relay the message to 911 and the authorities will still mount a rescue.  Be careful.  Rescue may still be a long time coming, especially if Doug is gone for the night. 

Here's what we don't know yet and hope to update:

• We don't know specifically about other areas to camp.  However, there are a few private campgrounds in the Lone Pine area with showers and everything.  The Mt Whitney Portal Hostel is operating.  All of these options are around 3,700 feet (1128 m) of altitude so they won't help your acclimatizing process.  Of course, you did your high altitude training, right?

Everything is fluid right now so this post might change dramatically as new info comes in.  Also, please don't hold me accountable if anything proves inaccurate.  I'm pulling from a number of sources so it's possible someone told me something in error or I misunderstood.  I'll fix any errors ASAP.

Good luck everybody.  I sincerely hope the shutdown doesn't last much longer.

Like Mt Whitney Quest on Facebook 

The Mt Whitney "Dirty Dozen"

Hike #1 (Natalie Moore photo)

In a previous life, I spent 15 years competing in track & field and 5 years as a high school track coach in Bedford, MA. All along the way, I was lucky to have great coaches who made sure I understood why we were doing what we were doing. I was also interested in exploring physiology on my own to improve athletic performance.

So when my friend Cory Walsh approached me about putting together a Mt Whitney trip, I assembled a two-pronged program (hiking /running) to train for the climb. Today I will talk about the hiking /climbing aspect of training and the list of hikes I created called The Mount Whitney Dirty Dozen. Here they are in order:

1. Malibu Creek – Backbone Trail loop 14.5 miles (23.5 km) 2,000 ft (610 m) vertical rise  2,500 ft (763 m) max elevation.  Use this hike to gauge your conditioning. You should finish this hike in under six hours including lunch break. If you cannot, and your Whitney date is less than seven months away, consider putting off Whitney until next year. Start getting yourself in shape to get in shape!
2. Mt Lukens via Stone Canyon  8 mi (12.8 km) 3,200 ft (976 m) vert 5,068 ft (1,546 m) max el. There are only two reasons to climb Mt Lukens; To stand on the highest point in the LA city limits or to train for something bigger. Not a really pretty hike except the first and last mile, the summit is anticlimactic, and the view may be hazed out.  800 ft/mile is a good stiff test. If the creek at the trailhead is too high to cross safely, come back another day.
3. Mt Wilson via Chantry Flat & Upper Winter Creek Trail 14 mi (22.5 km) 3,600 ft (1098 m) vert 5,710 ft (1742 m) max el. Scenery-wise, this hike is a big improvement over the last one.  Layout-wise, it’s very similar with a three mile warmup gaining only 300 feet followed by four miles of climbing at 800 ft/mile.
4. Mt Baden-Powell via Vincent Gap  8 mi (12.8 km) 2,800 ft (854 m) vert 9,399 ft (2867 m) max el. This one should tickle your altitude bone. The real purpose is to prepare you for the next hike. On a scale of one to ten, the summit view is a stone cold 12.  The Baldy massif is spectacular. The 40-plus switchbacks get you psychologically prepared for the 97 (98? 99?) switchbacks awaiting you in a few months.

   

   Hike #4 (Suzanne Szalay photo)

5. Mt San Jacinto via Tramway Trail 11.5 mi (18.5 km) 2,300 ft (702 m) vert 10,834 ft (3,302 m) max el. Our first foray into five-digit altitude. Every step is more gorgeous than the next. One friend of mine has hiked all over the world. This is her favorite.
6. Cucamonga Peak via Icehouse Canyon 12 mi (19.3 km) 3,800 ft (1,159 m) vert 8,859 ft (2,702 m) max el. Taking a step back in altitude, we move forward in vertical rise, completing almost two-thirds of a single-day Whitney trek. You can thank me later for the scree slope near the top.
7. Mt Baldy From Manker Flat via Baldy Notch & Devil’s Backbone 15 mi (24 km) 4,000 ft (1,220 m) vert 10,064 ft (3,070 m) max el.  This hike is fire road for the first four miles to the ski lodge at Baldy Notch (not to be confused with the Sierra Club Ski Hut).  Take it hard, then do the rest of the hike on Devil’s Backbone.  A lot harder than taking the chairlift. The descent is really long.  So is Mt Whitney.  Get used to it.
8. Mt Wilson Toll Road 18 mi (29 km) 4500 ft (1,373 m) vert 5,710 ft (1,742 m) max el.  This road was built originally to haul the first telescope up the mountain. Graded to accommodate the mule teams, it’s a very steady 500 ft/mile. Can you summit in three hours?  An even longer descent than the last one. Your legs will be Jello from nine miles of resisting gravity on descent. Imagine what they’ll be like after 10.8 miles of descent.
9. Mt Baldy from Baldy Village via Bear Flat 13 mi (21 km) 6,000 ft (1,830 m) vert 10,064 ft (3,070 m) max el. This is the make-or-break hike. Everything that came before is preparation for this hike. It’s not enough just to complete it. You should average two miles an hour for 6 ½ miles so summit in 3 ½ hours or so.  That’s why you can’t “cut the line” and prove to yourself you’re ready for Whitney merely by completing this hike. To average two miles an hour, you must be in pretty good shape. The hike averages almost 1000 ft/mile for 6 ½ miles. Actually, the first mile is easy!  So it’s far more precipitous than that. You’ll have the best views in the valley and I’ll almost guarantee seeing bighorn sheep. The summit ridge is a moonscape. The approach to the summit proper is much mellower than Devil’s Backbone. Good thing too. Be careful going down.

   

   Hike #9

10. Mt San Gorgonio via Vivian Creek 18.4 mi (29.6 km) 5,423 ft (1,654 m) vert 11,503 ft (3,508 m) max el. If you complete this one in eight hours (not counting summit time) and hit the performance goal for the last one, you are well on your way. Incredible 360-degree views. The descent will send you around the bend. Sorry about the first mile.

    

    Hike #10 (Mauricio Aviles photo)

11. San Bernardino Peak via Angelus Oaks 16 mi (25.8 km) 4,731 ft (1,443 m) vert 10,691 ft (3261 m) max el. This is your victory lap. Not as hard as the last two but freakishly beautiful. Probably my favorite climb in SoCal. Use it to pat yourself on the back, but beware. If you’re in the right condition, the summit will appear sooner than you think. It’s also on a spur trail so don’t go by it. Complete this hike 7 to 10 days before…
12. Mt Whitney via Whitney Portal 21.6 mi (34.8 km) 6,148 ft (1,874 m) vert 14,508 ft (4,422 m) max el. The Big Kahuna. Be careful and remember:  Summiting is optional. Descent is mandatory! 

The three most important elements of any Mt Whitney training hike are length, vertical gain, and maximum elevation. The first hikes deal with one element, the next few combine two, and the final hikes put all three together. As with any training program, we adapt gradually to an increasing workload to prevent injury and harden ourselves for the rigors ahead. Since there are 11 actual training hikes, do each one two weeks apart with your running in between. With at least a week before climbing Whitney after the last hike, 23 weeks is the minumum time to train specifically for a successful Mt Whitney climb.

In the future, I will feature each of the Dirty Dozen hikes with its own post containing trailhead info, parking and highlights.

Like Mt Whitney Quest on Facebook 

A Cautionary Tale of Death on Mt Whitney

Probably the last thing on 60-year-old Yukio Kato's mind when he woke up last Sunday was his own demise.  However, that's exactly what happened when Mr Kato fell 200 feet to his death from the Mt Whitney Main Trail on September 1.

According to a member of his party, Mr Kato suffered from altitude sickness for about 90 minutes before  the accident and fell on his way back from the summit.  Published accounts report he fell over a "cliff" at an altitude of 13,500 feet approximately one mile from the summit.

View of trail approximately 1 mile from the summit

Unfortunately, something in this description doesn't match up. The altitude one mile from the summit is approximately 14,000 - 14,200 feet.  It would be impossible to fall 200 feet downward at that location because the relatively mild talus and scree slope prevents a long fall.  There is no cliff.  If the altitude is correct, that places his location just past the junction with the John Muir Trail  where it narrows to four feet wide in spots with a lot of air off your left ear.  My calls to the appropriate agencies for confirmation of the fall location went unreturned so we lose an opportunity to understand exactly where this incident occurred.

The Main Trail at 13,500 feet approximately 1.9 miles from summit.  More trail visible on the sunlit midground outcrop.  Note steep dropoff.

Details are sketchy regarding the exact circumstances surrounding Mr Kato's death.  However, the trail is extremely narrow with exposure in this area because crews hewed it out of solid rock.  An altitude-sick climber like Mr Kato could simply wobble off the trail and suffer a fatal fall.  Thomas Rockwell, a Bakersfield businessman, sat with the body until relieved by Park Service personnel summoned by his personal locator beacon. 

In this article on the website bakersfieldnow.com, Mr Rockwell calls for better cel phone service on Mt Whitney in hopes of saving lives.  I will disagree respectfully with Mr Rockwell.  As my colleague, friend, and respected mountaineer Tony Yeary says, "Find safety between your ears, not in your backpack."

Nobody wants to see the backcountry studded with cel phone towers as well as the infrastructure required to service them.  The wilderness is what it is; a wild place preserved as pristinely as possible for the plants and animals living there and for future generations to get a sense of what the country was like before man put his stamp on it.  The wilderness is not an amusement park.  Therefore, we ourselves take responsibility for preparing physically, mentally, and materially to assure the safest journey possible.

I shudder to think about the other consequences of greater cel service.  People don't pay enough attention here in town already.  Imagine someone walking off a cliff while texting, "I'm having a great ti......."

We must also listen to our more sensible side because many of us suffer from what degreed professionals call "non-productive persistence."  Despite our deteriorating physical and mental condition we struggle onward, fixated on achieving our goal.  Unfortunately, we reach a point where we can go no further.  Yet we are still short of our objective and farther from home than ever.  So all we did was place ourselves in more jeopardy and turn a tough day into a potential rescue situation.

Given the sketchy information we have regarding the circumstances, Mr Kato may have pushed through several warning signs of altitude sickness in his desire to summit but did not leave enough reserve for the trip home.  Know this:  80 percent of all mountain fatalities all over the world and throughout history happen on the way back down. As Ed Viesturs so aptly put it, "Getting to the top is optional.  Getting down is mandatory."

Find the latest copy of  Accidents in North American Mountaineering.  The publishers assemble and print a new one each year.  Note how few injury accidents or deaths are due to faulty equipment.  Most injuries and fatalities occur because equipment was used improperly, used past its proper life span, or the users did not have the experience to attempt what they were attempting.  These are all preventable.  Some simply by the addition of experience.  In other words, learn to fix solid belay anchors from seasoned climbers and much practice in less dire circumstances, not from your smartphone while hanging off a cliff.

Even if you never plan to climb class 5, experience and training are important.  Learning how your mind works at altitude under stress cannot be overstated.  We all lose a few IQ points up high.  Knowing that about yourself and making good decisions is a skill acquired with practice.

Rather than more cel service, let's all acquire the skills, knowledge, and experience necessary to ensure our safe return.  The best way to signal a rescue is avoiding the need for one.

Like Mt Whitney Quest on Facebook 

Be Here Now - Part II

In my previous post, I wrote about finding the motivation to prepare properly for a Mt Whitney climb.  I also wrote about relating one’s mountaineering experiences to those not inclined to prepare in an effort to light a fire under them.  This is my story.

My fourth grade teacher kept a lifetime's worth of National Geographic magazines on the windowsill.  If we finished our assignment early, we could pick one out to read while waiting for the others.  While thumbing through the mag, I came upon an image much like this minus one stepdaughter. 

Trail Crest  2012 with Natalie

The view is west from Trail Crest at 13,600 feet.  The article was either about Mt Whitney or Sequoia National Park (the issue was probably from the '30s) but I can't remember.  What I do remember is thinking I'd see that place someday so my relationship with Mt Whitney began very early. 

As outlined in an earlier post, I prepared for Mt Whitney by creating a climbing list of ever-increasing difficulty (The Dirty Dozen) and augmenting the climbs by running 32 to 40 miles a week.  My climbing partner Cory and I spent a few days at Whitney Portal and set out climbing at 4:00 am.  Since we were both in shape and well-acclimated, the usual challenges didn't present much of an obstacle.  We climbed the switchbacks in just about an hour.

Our readiness also allowed us to absorb all the sights and sounds.  The line of headlamps snaking out of the Portal (Hi ho!  Hi ho!  It's off to work we go!)  Log crossing Lone Pine Creek in the dark.  The early stirrings at Outpost Camp.  The ghostly beauty of Mirror Lake in the moonlight.  The granite walls turning pink with the rising sun.  The sublimity of Trailside Meadow.  Hanging for a bit with the Trail Camp residents we met a couple of days earlier at the Portal.  Turning east and seeing The Light while blasting up the switchbacks.  None of that prepared me for what happened next.

The switchbacks end with one last long one.  A sign announces your entry to Trail Crest and Sequoia National Park.  Turn the corner and WHAM!  There it is.  The View.  The grainy flat picture from a long-ago Nat Geo living in my head for 35 years now had intense clarity, immense depth, a wind-driven soundtrack, and glorious Technicolor.  I just sobbed.

 Cory asked if I was OK.  My heart pumped pure joy but I told her about the picture so she didn't think I was nuts.  The rest of the climb was one big Whitney Love Fest.  I had a bit of vertigo on the narrow trail blasted out of solid rock but that was more weirdly fun than it was disturbing.  We made our way through the talus and scree, then held hands in a gesture of mutual accomplishment for the final pitch.

Did you ever notice the moment when the view goes 360 degrees on a summit?  One moment you have a faceful of mountain.  Suddenly, as if someone pulled back a curtain, you're conscious of a whole world opening up around you punctuated by your breathing and the crunch of your boots on the granite.  I live for that moment.  Anyway, I cried again.  On this summit, the sensations were almost too much to absorb.

The mountains are what make my heart beat.  Well, the mountains and my wife.  After all, I did join the two by climbing Whitney with my girlfriend and coming down with my fiancée.  I proposed on the highest mountain for 1,630 miles so my deceased ancestors could get a good look at the woman I would marry.

Trail Crest 2004 with Natalie's mom (Robin DeCapua photo)

Think more about what climbing Mt Whitney means to you.  Think less about what it might mean to others.   Discovering what motivates you provides the impetus for preparing yourself physically, mentally, and materially.  After all, wouldn't you want to do something you love as often as possible?  Hopefully you'll find that spark that brings it all home for you.  If after all this introspection you can't find anything to love about mountaineering or the backcountry, those of us who do will respect your choice if you back out.  In fact, we'll applaud you for it. 

Like Mt Whitney Quest on Facebook 

Be Here Now - Part I

Can you appreciate this or do you just want to finish?

Why do you want to climb Mt Whitney? To experience incredible sights and sounds? To satisfy that gnawing need-to-know feeling in your gut?  To feel closer to your maker?  To accomplish a long-held goal?  Or to brag about it on Facebook?

Do we pay enough attention to the journey?  Or do we fixate completely on the result?  If we ignore an opportunity for an experience to change us, do we diminish it or is bragging about the end result enough?

We can split Mt Whitney climbers into two camps.  Some climb because doing so is important to them.  Some climb because doing so is important to someone else.  Therefore, the climber may not care all that much about the process.  Generally, these are the folks who shortchange their preparation or remain willfully ignorant of the hazards or both.  They're climbing Mt Whitney because the accomplishment brings them a certain cachet within their group.  So why should they spend time preparing for something they really don't care enough about themselves? 

Are you especially motivated to prepare for tasks you don’t care about?  Maybe that’s true about your job but someone pays you to be there.  Ironically, most of these folks don't realize their true motivation.  Or they do, but fabricate some smoke screen so explaining it to others won't make them sound like a total tool.

Many climbers wish for a litmus test to separate the purists from the poseurs as a prerequisite for permission to climb their holy place.  Unlike Mt Everest, which requires certain technical skills, there couldn't be a fair exam.  Besides, who would implement it?

Here's a revolutionary idea:  What if those of us who love the mountains with all our hearts imbued the nonbelievers with the same fervor?  Attendees at my Whitney clinics respond and connect with the more personal aspects of the presentation.  I guess I seem less like Mr Climber Guy and more like someone moved by incredible life-changing experiences many people crave.  

Talk about the stuff that moves you, motivates you or scares the living daylights out of you.  Help these people feel it the way you do.

The next installment will be my attempt to do just that.

Like Mt Whitney Quest on Facebook