Mariah Tackles Kilimanjaro
Aloha Friends and Teammates!
Some of you who follow me on social media already know this however, posting it in EN makes it super official!
I have decided to attempt to summit Mount Kilimanjaro. I will be doing the Lemosho Route (72km long) February 24 - March 6, 2018.
Started putting together a training plan that mixes well with triathlon training and then is primarily focused on climb training. I know a lot of EN'rs have summited before so I want your opinion but ALSO I want your EN BRAIN! Lets put our EN thinking caps on and look at this training through our eyes, not the worlds. My Kili schedule is a plan that was given to me by the company I'm hiking with, but I already edited a bit with my EN brain..... now its your turn to help!
I will list my training plan first, then later down the road start to go over gear essentials that I've learned and of course want your feedback. But lets focus on the difficult part first.
So far this is my training plan:
- I have hired a nutritional and weight lifting coach that has been working with me to slim down and tone up - I can post that schedule here if you wish but I am basically lifting 2-3 times a week with a mixture of light bike and run (more run frequency as thats easier for me while I travel --- all bike and run workouts are EN and run durability Patrick approved)
- EN Half Ironman Training Plan will kick off around the first week of August (I do plan to do a couple local mountain hikes when possible but not overdoing it)
- IM 70.3 North Carolina October 21, 2017 (on Kona Jet Lag.... should be interesting)
- Kili official training starts November
Week 1: (2) Full sessions of Yoga (2) 3 mile runs (1) 4-6 mile run (Hike #1) out and back at least 2 hour hiking trail with gear little to no elevation gain (1) combined lifting session includes core
Week 2: Quick Morning Yoga as much as possible for stretching (1) long walk about an hour long (2-3) 30 min runs (1) combined lifting session includes core (Hike #2) out and back at least 3-4 hour hiking trail with gear - little to no elevation gain
Week 3: Morning Yoga quick session (1) long walk about an hour long (2-3) 30 min runs (2) combined lifting session includes core (Hike #3) out and back at least 4-5 hour hiking trail with gear - little to no elevation gain
Week 4: Morning Yoga quick session (1) long walk about an hour long (2-3) 30 min runs (3) combined lifting session includes core (Hike #4) out and back at least 4-5 hour hiking trail with gear - little to no elevation gain
Week 5: Morning Yoga quick session (1) long walk about an hour long (2-3) 30 min runs (3) combined lifting session includes core (Hike #5) out and back at least 4 hours hiking trail with gear - first semi major elevation gain
Week 6: Morning Yoga quick session (2) brisk fitness walks 30-60mins (3) 30 min runs (3) combined lifting session includes core (Hike #6) loop 5 hours hiking trail with gear - first semi major elevation gain
Week 7: Morning Yoga quick session (2) brisk fitness walks 30-60mins (2) 45 min runs (3) combined lifting session includes core (Hike #7) loop 6 hours hiking trail with gear - moderate elevation gain
Week 8: Morning Yoga quick session (2) brisk fitness walks 30-60mins (2) 45 min runs (1) combined lifting session includes core (2) upper body lifting sessions one with core (Hike #8) loop 7 hours hiking trail with gear - moderate elevation gain
Week 9: Morning Yoga quick session (2) brisk fitness walks 30-60mins (2) 45 min runs (1) combined lifting session includes core (2) upper body lifting sessions one with core (Hike #9) 5 hours hiking trail with gear - severe elevation gain
** Thinking about one of these severe elevations being a trip to Colorado **
Week 10: Morning Yoga quick session (2) brisk fitness walks 30-60mins (3) 45 min runs (1) combined lifting session includes core (2) lower body lifting sessions one with core (Hike #10) 6 hours hiking trail with gear - severe elevation gain
Week 11: Morning Yoga quick session (2) brisk fitness walks 30-60mins (3) 45 min runs (1) combined lifting session includes core (2) lower body lifting sessions one with core (Hike #11) 7 hours hiking trail with gear - severe elevation gain
Week 12: Morning Yoga quick session (2) brisk fitness walks 60mins (3) 45-60 min runs (1) combined lifting session includes core (2) lower body lifting sessions one with core (Hike #12) 8 hours hiking trail with gear - severe elevation gain
Week 13 - 16: Morning Yoga quick session (2) brisk fitness walks 60mins (3) 45-60 min runs (1) upper body lifting session with core (1) lower body lifting session with core (1) combined lifting session with core (Hike #13) 8+ hours hiking trail with gear - severe elevation gain
Lots I think we can edit but things I want to address:
1. This doesn't leave room for much taper - Thoughts?
2. I know that fitness is not an indicator of summit as altitude sickness can hit anyone but obviously fitness helps! I wonder about this training program as there are no back to backs of long hike days and technically I will be hiking 8 days in a row.
3. Should I train with an altitude mask? Should I run with an altitude mask?
4. How high in elevation should I actually train in? Part of me doesn't want to know if I will get significant altitude sickness before hand as I may duck out and I just want to go and see what my body can do. Go 10k? Higher?
5. Should I combine a "brick" of my long hike session on Saturdays and then do a mid to long bike ride the next day? I think that would be a good mix of both sports and fitness.
This is my itinerary:
February 24 Arrive Moshi
February 25 Prep, discussions, meetings last minute shopping etc.
February 26 Londorossi Gate to Mti Mkubwa
Elevation: 7800 to 9500
Distance: 6km
Hiking Time: 3-4 Hours
Habitat: Rain Forest
February 27 Mti Mkubwa to Shira Camp 1
Elevation: 9000 to 11500ft
Distance: 8k
Hiking time: 5-6hours
Habitat: Moorland
February 28 Shira Camp 1 to Moir Hut
Elevation: 11500 to 13800 ft
Distance: 14k
Hiking Time: 5-7 Hours
Habitat: Moorland
March 1 Moir Hut to Lava Tower to Barranco Camp
Elevation: 13800 to 13000ft
Distance: 7k
Hiking Time: 4-6 hours
Habitat: Semi Desert
March 2 Barranco Camp to Karanga Camp
Elevation: 13000 to 13100ft
Distance: 5k
Hiking Time: 4-5 Hours
Habitat: Alpine Desert
March 3 Karanga Camp to Barafu Camp
Elevation: 13100-15300ft
Distance: 4k
Hiking Time: 4-5 Hours
Habitat: Alpine Desert
March 4 Barafu Camp to Summit Mweka Hut
Elevation: 15300 to 19345 (and down to 10000ft)
Distance: 5km ascent 12km decent
Hiking Time: 7-8 hours ascent 4-6 hours descent
Habitat: Arctic
March 5 Mweka Camp to Gate
Elevation: 10000 to 54000ft
Distance 10k
Hiking time: 3-4 Hours
Habitat: Rainforest
OOOOKKKKKKk I think that is sufficient enough to get us started.
Lets do this! #ForeverEpic
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Comments
My daughter (Ally) and I did this in 2015, one of the best experiences ever!
which route are you doing??
what company are you using?
put down that giant pack, you only need a day bag, treat your porter nicely!
as for altitude sickness, do you have any experience going to colorado skiing? This will be your indicator as to what you need to do to prepare.
I rented one of these for my daughter, we can discuss - https://hypoxico.com/
happy to have a chat and share my experiences with you. Clearly we should do a coffee (pre race) or a beer post race & discuss at LP!
I just shared my 300+ photo album with your google address!
Your fitness should be just fine based on your training plans. The yoga will help you stay loose and injury free.
Pat attention to hydration during the trek and ginger helps with altitude I have heard.
The route is in the post - The pack was just for the picture, I didn't buy it - was just for show. Thanks for sharing the pics!
@Scott Alexander
I am using Embark Exploration Co - Their fee is around $3500 - but the total trip is going to cost around $5k You're more than welcome to join the fun!
@Josh Church
I am SOOOOO excited to hear your process for Everest Base Camp - you HAVE to put that in the epic forums. Its my hope that we can start to build a "how to" for all of these fun adventures so future EN'rs just have to read and duplicate
@Gordon Cherwoniak
Does that mean you'll come with me?!
@Danielle Santucci
Yes, they have said that fitness is no indicator of altitude sickness - its just some bodies are different than others. Should be interesting hahaha
@Paul Hough
I'll make sure this is the best "what to do and what to buy" so you're all set in 2020
@Gabe Peterson
I think I heard you say you're going to come with me right? Bucket list check off time! ha!
I did catch the route description, but there are a few "routes" that all have names, Machame is the most popular, that is what I was asking.
FWIW on our trip, there were people of varying degrees of fitness. No one had altitude issues. They give you a pulseox test 2x per day (required by law) the 2 best people on our trip were myself and a friend who KQd when we both raced IMMT 5 weeks after the trip.
btw, no matter how well trained you are for this, I promise you that the summit climb will kick your arse like nothing ever has, but that the feeling of standing on top of that mountain is not something will every forget...
Bought my first set of "gear"
* Oboz Bridger BDry Hiking Boots (They are fire engine red sooooo there is that) I have a wide toe box so after testing three others we landed on these.
* Liner socks (went with the same toe socks I wear for long runs, because blisters)
* Ugly as sin hiking socks
* Osprey day pack with optional bladder addition (I tested out 5 different brands and 2 sizes with each brand .... this is what I landed on, hope I made the right decision) I only am allowed 11lbs limit so I thought this was a good medium.
Took it to the "woods" for its first hike - 6 miles up and down Crowders Mountain about 30 mins from Charlotte took me about 2:30mins STRAVA
My thoughts:
- Looking through "How to lace hiking boots" videos as I clearly made a mistake on this particular hike. The tops of my ankles (where the tongue and top meet) feels like there is a huge bump and bruise on it. After reading a lot about that issue, it looks like a lacing problem not necessarily the boot fitting issue. (Thank goodness because I spent almost 2 and a half hours getting fitted for my boots and my pack at REI)
- My Coeur Run shorts are NOT conducive to hiking. HELLLOOOO chafing - will retire those just for my running
- As I buy some of my layered gear, I have decided to purchase items that I know I will wear after this adventure so its important for me to test out what I already own. All my lululemon tops etc tested great the bottoms so far, not so much.
- I tested out a Camelbak bottle this hike and realized very quickly I want to go with a bladder for the hike. I couldn't reach my bottle from my pack without stopping or asking for help. Not gonna fly on the adventure. Good thing my backpack comes with the optional addition.
* Reminder to pack moleskin for my transition bag.... errr.... I mean daypack! * HA!
IM703NC
- Its not looking like I can fully compete here (I'm going to swim and bike still is my hope) but I had a skydiving landing that easily could have broken my legs and it looks like I tore my meniscus again. I do not want to compromise Kili so I will not run a half marathon to prove anything. If timing and execution on swim and bike allow me to "walk" the half, I can use that as my long walk prep for kili but if I feel that even that will be bad, I have grown in my pride to make the right decision for larger goals and will take a DNF.
For some reason my meniscus didn't hurt me on the hike (will discuss why below) so hopefully I can continue Kili training.
Added to the plan
- Chiro & Sports Med Doc .... I have decided to add my chiropractor and sports med doc and PT to weekly sessions. I have a weak glut which is throwing my hip off and making my quad work overtime which is what made my knee weak. As someone who injures easily, I think this is a no brainer with yoga etc. I also have my Normatec boots and Compaq unit for recovery/stim etc.
- InsideTracker .... Since being injured I have paid attention to my inflammation and cortisol markers even more, making sure Im fueling my recover and my training as best as I can.
Logistics
I bought my plane ticket last week. Decided to go with Safari before Kili and Beach resort AFTER kili (not try and do safari then beach after kili)
I have status on Delta so I did an upgrade to business class for the long flights fairly inexpensively .... me thinks this will be the smartest travel decision I will have ever made!
Going to Serengeti & Ngorongoro for the Safari but haven't booked anything yet - will be two days of that adventure. Looking to do a jeep tour and hot air balloon tour then head to base camp and prep for kili with the crew.
After will be Zanzibar and haven't booked anything yet but will take a short flight there (little commuter plane, super cheap) and spend two days there and then return on the morning that I will head back to the states.
Mahalo for reading along and any tips or questions you have, always welcome!
#LiveAloha
Many things to comment on here, but I will keep it short for the time being:
- Zanzibar: been there after Kili in 2007, let me know where you are staying and I can give you the lay of the land, everyone is always looking to be tipped there, hold on to your gear or it will disappear, especially at the airport, I had to tip my way in through security, as our tickets some how disappeared? Had to "buy" new ones. so always have some back up US currency hidden on your person.
- Tip: neosporin, bandaids, electrical tape roll and a roll of TP, snacks
- Tip 2: Get at least two 55 gallon trash bags, use one as a back up, and use the other as a back pack liner that you put inside your pack and all your gear inside of that and lightly tie it off before you close your pack, will make sure all stays 100% dry and critter free.
- Colobus monkeys are thieves (no joke) in the rain forest camps, be careful not to leave things outside of your tent except your boots and poles.
- Drink filtered water at all times on your hike, having a nalgene bottle is great for walking around, but having that with a 3-5 liter bladder in your pack with a straw that you can sip at all times is better!
Let me know if you need any other helpful hints, it was a life changing experience and I am sure it will be for you.
Just keep track of your oxygen levels, if you are going with an outfit they should do that for you with a finger clamp reader, 3 people I went with had to go down because their rates dropped below 55% and one had HACE, and it was a health risk.
Lastly take 1,000's of photos! In some areas it looks like a Dr. Seuss book, while others are desolate, and you will even see a German meeting hut built before WWII, where they would meet in secrecy about the African territories.
depending on the outfit you go with, the bags they supply you with (before the trip) will probably be dry bags, mine were and I still have them for my next adventure. Happy to ship you one if you need it.
@Brian Smith
the pulseox test is required 2x a day. Not sure what it was like when you went, but now Kili is a highly regulated industry. there are required #s of porters, etc for each hiker, their are limits as to what a porter may carry, every bag/item/ etc carried in AND out of the park is weighed by the government. You may not hike without a licensed (fee paying) guide company, and the guide companies must keep 2x a day logs on pulse and oxygen levels of all hikers.
Assuming that @Mariah Bridges is going with a good company, all nalgene bottles will filled with purified water by your porter team. Bring lots of extra cliff bars, kind bars, etc.. Great way to make friends with your porters during the hike, and nothing says thank you like good ole american dollars.
and don't forget a good hiking hat, probably my fav all time pic of me and Ally, btw, if that kid wasn't 2' in front of me, I'd never had made the summit, this shizz IS hard!
@Scott Dinhofer
All good stuff and being taken care of!
I have an amazing company that holds itself to extremely high standards. I feel very prepared and I know that they treat their porters well. I already have tip money (and extra tip money) set aside on top of the tip and pay that the company I am using provides.
There is a doctor on site and yes Scott is right they check your oxygen at least twice a day and there are TONS of regulations like Scott said to protect the porters etc. I have two porters per person plus a chef and a guide. Rollin deep for sure!
Embark Exploration Co is who Im going with. Vetted by many a friend, plus the LLS and I did my research on their records etc. I feel 200% safe.
In regards to packing - Aloha Collection has offered to provide me with individual waterproof bags for each outfit etc. All of those will go in a trash bag lined with my North Face XL Duffle so water and critters will not be an issue. With a 33lb weight limit.
Focusing on training and building a good document for the team to use in the future and.... true to form.... we all know I'll snag some sponsors out of this too so be on the lookout for that!
I would be interested to know how many bars you think are necessary? 2 per day? We have three meals and two snacks per day included but just in case?
So for a 7 day trek - 14 bars and maybe a couple for sharing or just in case? WAY too early to be putting it down but you mentioned it so just a thought.
I did manage to work some magic on excel for planning expenses and meals. I love excel.
Keep up the awesomeness!
You know Im going to need you to put together you and Ambers process inside the team right? We need that epicness logged for future EN'rs
I figure, this mountain is going to kick my ass even with me as prepared as I can be, might as well make sure I show up with as much checked off as I possibly can! (also I'm sure I'll laugh at this post after summit and think to myself "you knew nothing!") haha
I did this as part of a charity team, so it was one group that put together a big group tip, different dynamic than what I think you are doing.
You will love this adventure... I also did this at 8 weeks out from IMMT with a friend who was doing the same..
following this thread and your journey...
Kilimanjaro training update (chronicles of a clumsy hiker)
I opened my Delta Airline app to check in for a flight and saw "93 days until you depart..... FOR AFRICA!"
Panic!
I'm hiking every weekend now, but because my meniscus is still wonky, I'm nervous to run. This week I'm looking into pool running because "walking" is BORING and I'm fearing it's not giving me enough endurance. I am at the sports med doc 1-2 times per week and doing yoga 1-2 times per week currently. Every morning I get up and do my stretching and core training and a couple times a week I'm doing TRX and lifting --- but it's not enough! I can just tell.
I am eating so very well and for me, that means, actually eating. The weight I've put on has been mainly because of no consistent training, stress and no eating. Everyone joked that I needed to feed Coach P this year when he was so fit and what I'm sure everyone who understands metabolism knows.... the fool ate ALL THE TIME. ALL THE TIME! Every morning I get up and do my stretching and core training and a couple times a week I'm doing TRX and lifting --- but it's not enough! I can just tell.
The whole trip is set now -
A two-day private safari before the hike and two days of beautiful sandy beaches in Zanzibar after the hike
I haven't purchased any gear since my boots and backpack for a multitude of reasons, one being money and two being CHRISTMAS.... guess whats on Mariah's Christmas list family?
A friend of mine just got back from hiking Kili and sent me this picture with the caption "YOU'RE GOING TO FREAKING CLIMB TO THE TOP OF THAT THING!" Not going to lie.... I cried right there on the spot and am even tearing up right now. It reminds me a lot of when I signed up for my first long course triathlon. ALL. THE. EMOTIONS!
Need to start adding more elevation to the hikes - I'm up to 3-4 hours and 1-2k which ironically is "on track" but I feel so behind. Now that everything is paid for, I need to plan my trip to Colorado but I am so scared. Scared that I'll get to higher elevation and won't be able to breathe.
Most of you don't know this but I suffer from Nasal Polyps Disease and it almost killed me once. I will never forget being admitted to the hospital with a blood ox so low I was turning blue --- the feeling of gasping for air is something I am SO SCARED about. However, I take comfort in knowing that no amount of training can determine how my body will react to the altitude. It's just my goal to show up as prepared as I can.
A lot of this is faith and the rest to me is education. I'm trying to educate myself on certain foods to eat that will help my blood carry more oxygen and help me to breathe better. Even with my meds, I am stuffy all day now, can't seem to shake it. I blame it on the Hawaii Vog but we all know it's not the case. Just to be sure, I've cut out milk in my protein shakes and trying to lower my dairy intake. Less mucus!! (this is CLEARLY the sexy part of the blog)
Josh and Amber Church just finished summitting Everest Base Camp and they stayed here right before they left, so when they get back in a couple days I can't wait to pick their brains.... mostly see how Amber handled her hair... because lets face it ladies, there is a cosmetic side to these things that nobody talks about! ha!
Thanks team..... GoTriEpic
ngorogo crater is incredible. You will see a ton in a very short time span. The Serengeti is impressive in its wild and vastness.
Altitide sickness as discussed can strike anyone. Sir Edmund Hillary was carried of fire of Kili. The route you are taking allows for some altitide acclimatization. Drink lots of fluids as it isn't easy to become dehydrated both with the exertion and the mild hyperventilation that occurs at altitide. Bars are good to eat too as you may not have much of an appetitive but you need calories.
Diamox is a medication you can take to reduse the effects of high altitude. I used it and the only thing I noticed was that I peed a little more (its a mild diuretic) but slept well even at the Shira and Barafu camps. You start it a day or so before going up. It is precription only, but can make a difference.
So excited to follow along!
In the "Beet Thread' there is some good information on Nitric Oxide.
Attached is some information on a product that is worth considering.
I actually get regular blood tests with our sponsor InsideTracker
My iron is great!
The last time I tried Beet Juice (from our sponsor Beet Performer) I couldnt handle the taste - There are a bunch of foods Im testing out too and will list once I finished but I dont know if I want to stomach Beet Juice again .... Maybe I can put it in a smoothie but that doesnt help me when Im in Africa, maybe the week before I suppose, is there a beet gummy? haha
I'll give that article a read - thank you so much! You're awesome
first thing I'll say is that you are training, you are dedicated and you will do this. Showing up with no prep is the failure point. when is your colorado trip in relation to the climb? I'd almost suggest going to CO for a week or 2 and then flying almost straight to Kili.
I've witnessed people with tremendously worse fitness bases, knee problems and more stand a top kili, you will too. Remember that beyond the training, the guides are professionals. Don't underestimate them, these are seasoned professionals who'e sole purpose is to get you safely to the top. Listen to them (even I did) and trust them. "pole pole," is the way they get you there. Looking forward to seeing your pic at the top!
Follow along on instagram stories @eatpraylovenc and I’ll be posting everything when I return.
All the prayers and all the mojo is needed! Fingers crossed this back holds up. I got an epidural steroid injection a couple days ago to activate on the mountain.
LETS DO THIS!
#LiveAloha