2008 Adventure Run Ideas – WA

As I sit here with a strained groin and a healing process that is proving painstakingly slow, I can’t help but think about potential mountains for adventure running. What is adventure running? Find out here. In traditional mountaineering, it would take a long time to get through the list below (2-5 days for each), but with adventure running, each trip takes a day or less! The climbing will virtually all be in the months of August and early September due to the bar exam at the end of July. Fortunately, August is the best time of the year for good weather and conditions – this means fast times! I may be able to squeeze in a trip to the high Sierra in June. I’ll start off by detailing the potential adventure runs in Washington. See California adventure run ideas here.

  • Mount Rainier: There is a real advantage to knowing the exact route, especially on Rainier, where the route changes often. On the first shot it would be nice to go under 8 hours. If my schedule allows, I could go faster on a second try. On the other hand, some of the other possibilities below have superior scenic value so I probably won’t spend too much time on Rainier.
  • Ptarmigan Traverse: Around 35 miles (43 miles if washout 8 miles from trailhead isn’t fixed) with the middle 20 miles on expansive glaciers and rugged terrain. This point-to-point mountaineering classic is usually done in four to five days (I did it in 4 days back in 2004). The extra 8 miles would tag on 1.5 hours, but would mean less driving!
  • Mount Fury East Peak: The epitome of adventure running with a long stretch of trail running, off-trail travel through a brush-choked valley, rugged traversing, rock scrambling, and a steep glacier. Total distance is 4o+ miles with nearly half off trail (vey physically demanding)!
  • Mount Olympus: I did this adventure run last year and it was so awesome I want to do it again… faster, of course!
  • Enchantment Lakes Run: This point-to-point run goes through the legendary Enchantment Lakes basin. The Enchantment Lakes were my second overnight trip ever in 1997. I have fond memories of sharing this gorgeous area with my father. We did the trip again the following year but I have not returned since. I remember when we were camping a guy passed by who was doing the traverse in a day and I thought he was amazing. We called him Hercules! Now, I would shoot to polish this route in under 4 hours – I have grown up! Total distance is 17-18 miles. If starting at Colchuck Lake TH the gain is 4,600 ft and loss is 6,800 ft (the inverse if beginning at the Snow Creek TH).
  • Chiwawa and Fortress: The combination of these two mountains has always seemed appealing for a speed climb. My first trip in the Entiat region east of Glacier Peak last summer (Maude-Fernow-7FJ) was awesome!
  • Lyman Lakes – Spider Gap – Buck Creek Pass Loop: Another adventure run in the Entiat region. This loop looks sweet and I have heard awesome things about the scenery here. It can be extended to include High Pass, the Napeequa Valley, and Little Giant Pass.
  • Image Lake: 36 miles round trip to this iconic lake with spectacular views of Glacier Peak and the DaKobed Range. I haven’t been to Image Lake since a 1999 two-night trip with my father. This run is off the Suiattle River road and I don’t think I’ll do it unless the road is fixed because 9 miles each way on a dirt road to the start of the trail does not sound like fun.
  • Mount Buckner North Face: A loop from Cascade Pass over Sahale Peak to the North Face of Mount Buckner (climbed in 2003), down the Southwest Slope and back up to Sahale Arm. This trip is more mountaineering in nature as most of it is not conducive to running.

15 Favorite Trail Runs Near Stanford

It’s amazing how much great running there is so close to Stanford! I honestly cannot think of anywhere else where there is so many miles and so much variety in the trail running opportunities. In addition, the moderate marine climate here is almost perfect for running. Here is my list of favorite spots I have checked out so far. All of these places are within 25 minutes driving from my studio on the Stanford Campus, and most are under 15 minutes.

  1. Huddart Park: Gorgeous single-track trails in cool redwoods that are graded perfectly for pleasurable running
  2. Windy Hill OSP: The Razorback Ridge-Hamms Gulch Loop is one of the best and views from the top of Windy Hill are amazing!
  3. Los Altos Hills: Miles of cinder pathways in a nice setting of mini-ranches
  4. El Corte de Madera Creek OSP: Tons of trails in deep forest providing a wilderness feeling
  5. Wunderlich Park: Great trails with a super nice stretch along the Skyline Ridge to Huddart Park.
  6. Portola Valley Ranch: Great paths in oak and madrone forest
  7. Monte Bello OSP & Upper Stevens Creek Park: Great mix of fire roads and single track through meadows and forest.
  8. Skyline Ridge – Russian Ridge – Long Ridge: Great running through meadows and forest with spectacular vistas.
  9. Rancho San Antonio – Black Mountain: Fantastic trail running, especially beyond the popular trails in Rancho.
  10. Hidden Villa: Tucked away off Moody Road with some great trails connecting to Rancho San Anontio and Black Mountain.
  11. Arastradero Park: Open grasslands and spectacular views
  12. Phleger Estate: Access via Huddart Park with some nice, but steep trails
  13. Foothills Park: The Los Trancos trail is a fun loop
  14. Baylands Park: Totally flat along the salt marshes of the SF Bay
  15. Edgewood Park & Pulgas Ridge OSP: Grasslands and oak forest with some great trails

Whistler, Baby!

Yesterday I returned from a four-day ski vacation in beautiful Whistler, Canada. We had three superb days of skiing, two at Whistler and one at Blackcomb. We hardly encountered any lines the entire time, weather conditions were gorgeous, and snow conditions were fantastic. From six foot cornice jumps to moguls to steep and deep, we had it all! It was one of my best three days of skiing ever with some great friends! I return to Whistler every year and this trip gives me reason to go twice a year ;)

Here is a list of some of my ten favorite runs we hit:

  • Couloir Extreme
  • Blow Hole
  • Spanky’s Ladder – Diamond Bowl
  • Pakalolo
  • Harmony Horseshoe Cornice Jumps
  • The Couloir
  • Big Bang
  • The Cirque
  • Whistler Bowl
  • Cockalorum

We covered most of the famous expert runs on the mountain at least once – what a sweet trip!

High Sierra

While I visited the “valley” at Yosemite and the big trees in Sequoia Park, I have never climbed the high Sierra. By working in Palo Alto this summer, I hope to change this. I plan on heading into the mountains on the weekends to explore the range. I’ve been reading up on the opportunities and here are some peaks and scenic areas that have caught my eye (from North to South):

1. Matterhorn Peak and Sawtooth Ridge

2. Mount Lyell and Mount Maclure

3. Mount Ritter, Banner Peak, and the Minarets

4. Sabrina Basin: Mount Haeckel, Mount Wallace, and Picture Peak

5. The Palisades

6. Arrow Peak and Bench Lake

7. Dragon Peak, Rae Lakes

8. University Peak and Kearsarge Pinnacles

9. Mount Whitney Area

10. Kaweah Peaks

This list will keep me busy for awhile and I’m sure more mountains/regions will be added.

Tomorrow is the dinner and movie event I am organizing for the law and business society. I am excited!

Exercise: I ran the usual Oak Creek 48 minute loop yesterday and today and felt pretty good both days. Such great running weather recently!

Ten Suggestions for Efficient Workouts

Here are some ways to get more out of your workout the next time you go the gym:

1. Shorten recovery time: In the vast majority of instances, you do not need full recovery between exercises. People have a tendency to “dream” or socialize between sets/exercise. We are all busy people, so if you make the gym a social hour, there will inevitably be less time for exercise. Just keep telling yourself why you came to the gym in the first place…

Weightlifter2. Active rest: Do some abs or work a different muscle group while you are resting. Looking at the ceiling between sets or exercises should be minimized.

3. Mix-it-up: Avoid getting stuck in the same routine – throw some variety into your workouts. If you feel like you aren’t quite making your expectations, it may be an indication that your workout regimen has become stale and the muscles aren’t getting as stimulated as before. Try to work in some new exercises or change up your routine to work the muscles from a different angle.

4. Total Body: Don’t just focus the same muscle area every time you go to the gym (for guys, this tends to be bis or chest). If you don’t work all the major muscle groups (at some point during the week), including back, chest, bis, tris, and legs, you are going to end up with some awkward looking results. As Arnold Schwarzenegger says, you have to be a sculptor – when you add muscle to one place, you have add muscle everywhere else to maintain proportionality.

5. Drink Water: During and after your workout. Carry a large water bottle with you and make sure to drink often during you workout. Water is preferable, but if you need a pick-me-up, energy drinks like Zipfizz, Cytomax, Accelerade, etc. are acceptable (try to not make a habit out of taking these energy powders every time).

Water Bottle6. Day of Rest: Take a day off once a week to allow for physical and mental rejuvenation. Every muscle group can get overworked and the worse thing you can do is make going to the gym a chore.

7. Find a partner: If working out solo is getting old, try to find a partner of similar capabilities. Sometimes partnering up can motivate both participants to lift harder, longer, and more efficiently. Of course, avoid the trap of over-socializing.

8. Set a time: If you’ve got a gym workout scheduled for a similar time every day, you are less likely to skip out. For some people this means doing it in the morning, and for others, it means the afternoon/evening. I recommend working out at the time you feel the best or enjoy the most (qualified below).

9: Go when it’s not busy: If possible, try to go the gym at off-peak hours (at Arrillaga gym the packed hours are usually in the afternoon from 4 pm to 6 pm). When too many people are walking around, you waste time waiting for weights/machines and you simply can’t get around to as many exercises.

10: Warm-up: This entails different things for different people and goals, but a warm-up of some kind is important. Essentially don’t start the workout with a one rep max. Instead, begin with some relatively light weight exercises (10+ reps) and then build up to the heavy stuff. Shocking your muscles right off the bat is not productive and can cause injury.

Check out the other top lists on my blog!

Related: Building a Great Exercise Program

Top 10 Photogenic North Cascade Peaks

Yesterday’s post was a list of the best summits FROM which to take photos (see post here), today’s list features the mountains that look best IN the photos. Check it out!

ALL photographs Copyright Leor Pantilat. Please ask for permission prior to any use, thanks.

1. Mount Shuksan: How could I not include the most photographed peak in the United States. Any side is nice except the south, my favorite is from the east looking into Nooksack cirque

Shuksan

2. Mount Goode: view of fabled north face and northeast buttress

Goode
3. Mount Challenger: view of northside – immense Challenger Glacier

Challenger

4. Eldorado Peak: Knife edge ridge, good from any direction

Eldorado

5. Dome Peak: from the north encompassing Chickamin cirque (Sinister Peak and Gunsight Peak) – White Rock Lakes

Dome Peak

6. Glacier Peak: From the north or northeast – Image Lake

Glacier

7. Forbidden Peak: from any direction, but northside is my favorite

Forbidden

8. Snowfield Peak: From Colonial-Snowfield col

Snowfield

9. Southern Picket Fence: Northside or southside, view from Luna (northeast) is my favorite

Pickets
10. Liberty Bell & Early Winters Spires: From east and southeast

Liberty Bell

ALL photographs Copyright Leor Pantilat. Please ask for permission prior to any use, thanks.

Top 10 North Cascade Summits for Photos

A list of the my top ten favorite summits in the North Cascades to take amazing photos. Click on the photo for a larger version. All photographs Copyright Leor Pantilat.

1. Luna Peak: Southern and Northern Picket Range

Luna Peak

2. Sentinel Peak: South to Chickamin Glacier, Dome Peak, Dana Glacier, and Spire Point

3. Austera Peak: West towards the McAllister Glacier, Klawatti Peak, Eldorado Peak, and Dorado Needle

Austera

4. Mount Logan: West to the massive Boston Glacier, southeast to the north face of Mount Goode

Logan

5. Sahale Peak: South to the Ptarmigan Traverse sea of peaks culminating in Glacier Peak

6. Snowfield Peak: South to the Eldorado Ice Cap and Backbone Ridge

7. Ruth Mountain: South to Icy Peak and Mount Blum; West to Mount Shuksan, Nooksack Glacier, and Price Glacier

Ruth

8. Eldorado Peak: Southeast to Moraine Lake, Forbidden Peak, Mount Goode, and Boston Peak

Eldorado Peak

9. Mount Redoubt: South to the Picket Range; east to Mount Spickard and Mox Peaks

10. Forbidden Peak: All directions! East across the Boston Glacier, North to Eldorado Ice Cap, West to Mount Torment, and South Johannesburg, Glacier Peak, and Mount Rainier.

Forbidden

Bonuses:

- Snowking Mountain: north and east to Cascade River Road peaks, south to Mutchler and Buckindy.

- Mount Triumph: northeast to the Southern Pickets

See the post on the top 10 photogenic North Cascade peaks.

All Photographs Copyright Leor Pantilat

10 Eating Habits that Changed

Wow, my food tastes have changed. Like so many children, I had a sugar tooth. I look back at what I ate and drank as a youngster and think, “How totally foolish!” Fortunately, my parents made me eat many of the foods I used to dislike and limited my intake of the crappy foods. I am proud to say my eating and drinking habits have transformed. Here is list of the changes with the period when I dropped the unhealthy aspect of my diet in parenthesis (in reverse chronological order):

  1. Sugary cereals (Undergrad): This one is huge. I used to eat Lucky Charms, Fruit Loops, Cinnamon Toast Crunch, and Frosted Flakes; some of the sugariest cereals on the market, and I would eat it at least twice a day! Sometimes I’d eat two bowls in one sitting! This reached its peak the first year of college and then I switched to granola. After a phase of excessive granola consumption, I went to oatmeal packets (still sugary), and now I eat plain oatmeal. Oatmeal is an oversimplification because I mix it up with quick oats, traditional oats, and steal cut oats (all are healthy).Salad

  2. Nuts (Undergrad): My aversion to nuts has moderated considerably and I can now consume and enjoy many varieties.
  3. Pizza (Undergrad): I loved pizza and the grease didn’t bother me. Now, most pizza is too greasy for me.

  4. Sugary Drinks (Undergrad): When I was really young, I drank pop, particularly Minute Maid, Cherry Coke, and Root Beer. Then, I shifted to super sugary juices like Aronia Berry and Grape Juice. Now, I basically only drink water and tea.

  5. Chocolate (Undergrad): I used to have Nutella spread like three times a day and chunks of Belgium milk chocolate. First year of college, I ate like 5 fatty Otis Spunkmeyer chocolate chip cookies after dinner. We would hover around the oven waiting for the cookies to come out in the cafeteria. Chocolate is not bad, but I was eating it too much. All that funny business is long over. Believe it or not, I am indifferent to chocolate now. Cookies just don’t do it for me anymore.
  6. Bread (High School): As a child, I refused to eat anything but white bread. Now I eat only whole grain wheat bread with oats, flax seeds, and as many other grains as possible.
  7. Salad (Junior High): I used to dislike eating salad, now I love it. The more different types of vegetables and colorful the salad is, the more I enjoy it! Forget about salad dressing, I actually enjoy the taste of the vegetables.
  8. Cooked vegetables (Junior High): Who knows why I didn’t like cooked vegetables? Now, I devour cooked broccoli, zucchini, tomatoes, eggplant, spinach… the list goes on.
  9. Sugar candy (Junior High): Skittles, licorice, gummy bears = straight sugar. I must be less wired now?
  10. Candy Bars (Elementary): Yea, I enjoyed Kit Kat, Twix, and Three Musketeers. When was the last time I had a candy bar? A long time ago. This was the first sugary item to go.

As you can see, it really took until second year of college to make the major changes in my diet. Three years later, I really don’t miss eating any of those sugary and unhealthy foods.

Check out my other ever-popular “top lists.”

10 reasons why nightclubs can suck

Once in awhile clubs are fun – most times they are not. Here are some reasons why they suck on so many occaisons.

  1. Inadequate or unsanitary restroom facilities: lines and mess = really lame
  2. Crappy music: really kills the energy
  3. Expensive cover: I’d rather spend it on climbing or skiing
  4. Expensive drinks: there is no need for 1,000+% mark-ups
  5. 70/30: anything over the threshold where it’s 70% dudes to 30% girls is bad news – this is sadly quite common
  6. Spilt drinks: Either on my shirt or on a slippery wet floor
  7. Bouncers and/or staff who think they are something special: no power trips allowed!
  8. Superficial people: please, get out of my way!
  9. Overcrowding: Bumping into sweaty people I’d prefer to not touch
  10. Aggressive and/or annoying drunk people

I wonder why people keep going back to these places over and over again (I ask myself this question)?

See more of my “top lists“:

Top 10 Foods I Eat

I recommend buying all of the following as organic products. That way, you can be sure that chemicals and pesticides are not entering your body. Here is the list of foods I eat regularly, in no particular order:

  1. Heart Healthy!Oatmeal: most often traditional oats, but also steel cut and quick-oats. I add frozen berries or a banana along with cinnamon.
  2. Salad: I know, this salad is an umbrella for many foods, but will detail this list another time. The base is usually a spring mix of romaine lettuces, radicchio, chard, spinach, and sometimes herbs. I don’t use any salad dressing or added oil because the olives and tomatoes provide enough taste and moisture for the salad to taste great. Overdoing salad dressing takes the taste of the vegetables away!
  3. Apples (and pears in season): If I’ve got them at home (and I almost always do), I eat at least two a day of these antioxidant-packed fruits. Usual varieties include Fuji and Gala. I am a huge pear fan as well when they are in season and typically go for Comice, Bartlett, or D’Anjou.
  4. Whole grain, flax, or oat bread: forget about white bread that provides no benefits
  5. Kidney Beans: loaded with fiber, iron, and protein. Black beans and Garbanzo beans are great substitutes, but I think Kidneys taste the best.
  6. Deli Turkey: Low in fat, high in protein and always good on a sandwich
  7. Nonfat Cottage Cheese: great source of protein in dairy
  8. Yogurt: great active cultures help to absorb calcium
  9. Chicken: I always get Chicken breasts that are very low in fat. Stay away from thighs which contain around three times as much saturated fat and total fat.
  10. Eggs: Usually 4 egg whites and I typically only one yolk (if at all)

Healthy Pyramid

Great foods I eat while at home but either do not have the means or am too lazy to make at school (this will be changing soon):

  1. Fresh, wild Salmon
  2. Cooked broccoli with garlic
  3. Warm vegetables: zucchini, tomatoes, bell peppers, eggplant
  4. Round Eye Steak: lowest fat/calorie cut. The round top cut is a good alternative.
  5. Tofu dishes

Drinks? There are basically only two things I regularly drink:

  1. Water
  2. Tea: green tea, white tea, and honeybush are the usual selections. I drink 2-3 cups a day.

As you can see, I basically eat very little non-organic “packaged” foods that can contain hydrogenated oils, artificial sweeteners, trans fats, and other toxins for the body.

To see all my “top list” entries click here.