Live Learn Dream Do
  • Home
    • About
    • Contact
  • Live
    • 2016 - NYC with Gwen
    • 2016-07 - Colorado - Maroon Bells >
      • 2016-07-01 - Maroon Bells - Denver to Aspen
      • 2016-07-02 - Maroon Bells - Buckskin Pass
      • 2016-07-03 - Maroon Bells - Trail Rider Pass
      • 2016-07-04 - Maroon Bells - Frigid Air Pass and West Maroon Pass
      • 2016-07-05 - Maroon Bells - Gunnison and Denver
    • 2016-05-28 - Tracy and Greg's Wedding
    • 2016-05-27 - Reunion
    • San Francisco 2016-02 >
      • 2016-02-19 - SF201602 - Flying to San Francisco
      • 2016-02-20 - SF201602 - Full Day in San Francisco
      • 2016-02-21 - SF201602 - Cycling Around San Francisco
      • 2016-02-22 - SF201602 - California Academy of Sciences
    • Northwest Road Trip >
      • 2015-08-05 - Northwest Road Trip - Seattle - Part I
      • 2015-08-06 - Northwest Road Trip - Seattle - Part II
      • 2015-08-07 - Northwest Road Trip - Mount Rainier - Part I
      • 2015-08-08 - Northwest Road Trip - Mount Rainier - Part II
      • 2015-08-09 - Northwest Road Trip - Portland
      • 2015-08-10 - Northwest Road Trip - Crater Lake - Part I
      • 2015-08-11 - Northwest Road Trip - Crater Lake - Part II
      • 2015-08-12 - Northwest Road Trip - Lava Beds
      • 2015-08-13 - Northwest Road Trip - Lassen Volcanic
      • 2015-08-14 - Northwest Road Trip - Redding
      • 2015-08-16 - Northwest Road Trip - San Francisco - Part I
      • ​2015-08-17 - Northwest Road Trip - San Jose
      • ​​2015-08-20 - Northwest Road Trip - San Francisco - Part II
    • Puerto Rico >
      • 2015-03-30 - Puerto Rico - Walking around San Juan
      • 2015-03-31 - Puerto Rico - Hiking within the Clouds
      • 2015-04-01 - Puerto Rico - Arecibo and La Cueva Del Indio
      • 2015-04-02 - Puerto Rico - Culebra Island
      • 2015-04-03 - Puerto Rico - Angeles Cave
  • Learn
    • Books, Podcasts, Videos
    • Blockchains and Cryptoassets
    • 2016-06-12 - NMG Top-Rope Anchors Course
    • Fermat's Room
  • Dream
  • Ride
    • Greater NYC Area >
      • 2016-06-25 - Bike to Poughkeepsie and Discover Hudson Valley
      • 2016-05-28 - Bear Mountain
      • 2016-06-04 - Longest Day and Cape May
      • 2015-10-25 - Tour de Bronx
    • Bike the US for MS
    • Morris Area Freewheelers >
      • 2016-06-11 - MAFW 2016 Revolutionary Ramble
    • New York Cycle Club >
      • NYCC 2015 B-SIG 17 >
        • 2015-04-11 - NYCC B-SIG 17 - Ride V to Nyack
        • 2015-04-18 - NYCC B-SIG 17 - Ride VI to Oyster Bay
        • 2015-04-25 - NYCC B-SIG 17 - Ride VII to Armonk
        • 2015-05-10 - NYCC B-SIG 17 - Ride IX to Bear Mountain and Cold Spring - Part I
        • 2015-05-10 - NYCC B-SIG 17 - Ride IX to Bear Mountain and Cold Spring - Part II
        • 2015-05-10 - NYCC B-SIG 17 - Ride IX to Bear Mountain and Cold Spring - Part III
  • Trek
    • Guide to Trekking
    • Shawangunk Mountains >
      • 2017-05-06 - Rock the Ridge 2017
    • Long Path Project >
      • 2016-12-03 - Long Path - Fort Lee to Nyack
      • 2016-12-10 - Long Path - Nyack to Lake Skannatati
      • 2017-04-22 - Long Path - Lake Skannatati to Monroe
      • 2017-04-29 - Long Path - High Point to Wurtsboro
      • 2018-03-17 - Long Path - New City to Fort Lee
    • Catskills >
      • 2016-09-03 - Eastern Devil's Path
      • 2016-09-04 - Escarpment Trail
    • Shorewalkers >
      • 2018-03-03 - Shorewalkers 45th Great Manhattan Bridge Walk
      • 2017-06-03 - Shorewalkers 43rd Great Manhattan Bridge Walk
      • 2016-06-18 - Shorewalkers 40th Great Manhattan Bridge Walk
      • 2016-05-29 - Shorewalkers GWB to Nyack
      • 2016-05-07 - Shorewalkers 2016 Great Saunter
      • 2016-02-27 - Shorewalkers 39th Great Manhattan Bridge Walk
      • 2015-10-31 - Shorewalkers 38th Great Manhattan Bridge Walk
      • 2015-05-02 - Shorewalkers 2015 Great Saunter
    • Freewalkers >
      • 2017-06-10 - Freewalkers 2017 Hudson River Loop
      • 2017-05-20 - Freewalkers 2017 Big Walk
      • 2017-04-15 - Freewalkers 2017 Between Walk
      • 2016-05-21 - Freewalkers 2016 Big Walk
      • 2015-05-16 - Freewalkers 2015 Big Walk
    • Hudson River Valley >
      • 2017-05-13 - Bear Mountain 50K
      • 2016-05-15 - Bull Hill
      • 2017-11-25 - Harriman North 7 Peak Challenge
      • 2017-12-16 - Beacon to Breakneck Ridge Bypass
    • Brooklyn Botanic Garden >
      • 2015-05-03 - Brooklyn Botanic Garden - Part I
      • 2015-05-03 - Brooklyn Botanic Garden - Part II
      • 2015-05-03 - Brooklyn Botanic Garden - Part III
      • 2015-05-03 - Brooklyn Botanic Garden - Part IV
    • Old Croton Aqueduct >
      • 2015-04-12 - Old Croton Aqueduct I - Part I
      • 2015-04-12 - Old Croton Aqueduct I - Part II
      • 2015-04-12 - Old Croton Aqueduct I - Part III
      • 2015-04-19 - Old Croton Aqueduct II - Part I
      • 2015-04-19 - Old Croton Aqueduct II - Part II
      • 2015-04-19 - Old Croton Aqueduct II - Part III
      • 2015-04-19 - Old Croton Aqueduct II - Part IV
      • 2015-04-26 - Old Croton Aqueduct III - Part I
      • 2015-04-26 - Old Croton Aqueduct III - Part II
      • 2015-04-26 - Old Croton Aqueduct III - Part III
      • 2015-04-26 - Old Croton Aqueduct III - Part IV
    • New Jersey >
      • 2018-04-17 - NJ Ultra Festival
      • 2018-02-17 - Frozen Febapple
      • 2017-01-21 - Delaware and Raritan Canal Walk
      • 2016-08-13 - Lenape Trail
    • New York City Greater Area >
      • 2017-05-16 - Scouting Run

Guide to Trekking (Walking, Jogging, Running)

Work in Progress!

Altitude

Blisters

What

Blisters are a bubble between layers of your skin filled with fluid.

Where

During endurance events, blisters tend to occur on the foot area, usually below or to the side of the foot or in between the toes.

Why

Blisters are caused by heat, moisture, and friction. Heat makes your feet swell and sweat. The swelling increases contact and friction. The sweat increases moisture. Moisture wets the skin, making it more soft and less durable, and also increases friction between your feet and your socks. Ultimately, the friction of rubbing creates the blister. 

How

Shoes and socks that are thinner or breathe better will reduce heat and moisture. Socks that wick better will reduce moisture. Take your feet out of your shoes and/or socks to let them dry and cool off. Dump water from your shoes and squeeze water out of your socks or replace your socks and/or shoes mid-event. That said, warm and wet is preferable to freezing and dry. Some socks and shoes will cause less friction than others. Avoid shoes where your feet or heel slides around too much. Remove dirt, dust, rocks, sand or other particles from your socks and shoes before wearing them.

Gaiter: Wear a gaiter to prevent dirt, dust, rocks, sand or other particles from getting in in the first place. 

Kinesiology Tape: (I use the brand Rock Tape and prefer this to moleskin and bandages). Preapply the night before or morning of to areas that are prone to developing blisters in the shoe you plan to wear. Rub the tape with the non-sticky side of the paper to increase adhesion. If conditions will be wet, additional adhesive powder should ensure that the tape stays in place. They are also good for when a blister is developing. Either apply directly to the blister area or form a wall of tape around the blister so the pressure is on the taped area around the blister instead of on the blister itself. Bring scissors to cut it to the right size.

Cream: Creams like Squirrel's Nut Butter and Trail Toes will reduce friction.

Powder: Powders like Gold Bond Body Powder will keep your feet dry.

Waterproof Shoes and Socks: Good option if your feet will be drier (but not too hot) with them on. They will not breathe well so sweat will accumulate against your feet and increase moisture and heat inside. They are perfect for running in the wintertime on snow or walking in the rain for example. You can also regularly take off your shoes and air out your feet. Sometimes a quick-drying pair of shoes and socks work better, especially in hot weather.

Blood Pooling

Bugs

Chafing

What

Where

Why

How

Cold

Darkness

Dehydration

Heat

Hiking Poles

Nails

Nutrition

Orientation

Rescue

Shelter

Shoes

Shoelaces

​Information about shoelaces is from the "Professor Shoelace" Ian's Site: ​https://www.fieggen.com/shoelace/index.htm
By using a Heel Lock, Gap Lacing, and Secure Shoelace Knot, I help my shoelaces stay tight, my large instep of my wide feet have room, and that my heel stays in place. The Gap Lacing also works nicely to provide enough extra length to create the Heel Lock.

Double Slip Knot / Secure Shoelace Knot

This is a secure shoelace knot with a simple, symmetrical method of tying: Cross two loops and pass them both through the "hole" in the middle. Great for serious sports or for securing slippery laces.
Picture
Picture
Picture
Picture
Picture
Picture

​Gap Lacing

This simple variation of Criss Cross Lacing skips a crossover to create a gap in the middle of the lacing, either to bypass a sensitive area on the instep or to increase ankle flexibility.

The gap provides pressure relief in a couple of ways:
• There are no shoelaces running across the gap and pressing into the foot.
• There are no crossovers holding down the sides of the shoe on either side of the gap, allowing it to spread wider at that point, particularly with Variation 1.
Besides providing pressure relief, a gap can instead be used to increase ankle flexibility, particularly on tall, heavy leather boots (as seen in the gallery below).
Note also that the gap does not have to be in the middle of the lacing (as shown in the diagrams and photos on this page) but can instead be positioned wherever needed.

Pictures below show examples for six to eight eyelets.
Picture
Picture
Picture

Lock Lacing / Lace Locks / Heel Locks​

Not a lacing method as much as a technique for creating a super-tight finish. It's often recommended to help reduce heel slippage in running or climbing shoes. Also referred to as "Lace Locks", "Heel Locks" or "Runner's Tie".  Lock Lacing is also used by rock climbers to prevent any movement or twisting of the shoe under the stresses of climbing as well as by speed skaters to give maximum ankle support.

Pictures below show examples for six to eight eyelets.
Picture
Picture
Picture

Soreness

Water