The First 40 Miles: Hiking and Backpacking Podcast

Show Notes: Episode 154 Today on the First 40 Miles, if you’ve ever had a plan go awry, this episode is for you.  We’ll talk about trip planning, and why it’s such a critical part of backpacking.  For today’s SUMMIT Gear Review, we’ll share a valuable book for beginners along with a hack straight from page 104.  And we’ll wrap up today’s show with a little trail wisdom from someone who understood the power of planning. Opening * Better Than Before by Gretchen Rubin all about how to set healthy habits. She shared some wisdom by Dwight D. Eisenhower who said: * “In preparing for battle I have always found that plans are useless, but planning is indispensable.” * “In preparing for backpacking, I have always found that plans are useless, but planning is indispensable.” * Why are plans useless, but planning is indispensable? How are plans and planning different? * Plans change—plans usually don’t account for the unexpected—good or bad unexpected. Plans are just a skeleton. * Planning is a process that takes your mind through a mine field of scenarios Top 5 Things You Gain from Trip Planning Flexibility * The process of planning allows you to work through various scenarios—even if none of them happen. You’ve worked through enough alternative plans in your mind and on paper that you’ve exercised your flexibility muscle. * That way, even up until the moment you hit the trailhead, you could spontaneously change your mind and take off on a different trail. You have flexibility because you planned for it and did your homework. Freedom * If you forgo the trip planning process, you may end up zeroing in on one single hike. Then what happens if there’s a road closure?  A fire?  A government shutdown?  Snow?  Planning allows you to open yourself to other hikes that may not be as familiar as the one you zeroed in on, may not be as breathtaking as everyone on the backpacking forums say, but just be open to it! * A forest view instead of a tree view * Trip planning gives you the freedom to take the blinders off and be open. Strategy * Planning for rain/snow so checking the forecast and the pattern * As you begin planning, the trip becomes a mental spider web * Fleshed out trip—it becomes multi-dimensional instead of a static plan Vision * Josh’s vision for alpine wilderness Future Trips * As we were planning for a low elevation trip last year, we found a handful of fascinating hikes that are now on our list. Hikes with old mines, hikes with rustic cabins, hikes along rivers.  We had to pick one, but now that we’ve gone through the planning process, we have more places that we have to check out!! SUMMIT Gear Review™: Backpacking 101 by Heather Balogh Rochfort Structure * This book, Backpacking 101 has all the advice you’d get from a best friend who wanted to get you to come with her on her next adventure. * There are 13 chapters, with topics including mental + physical prep, to clothing, gear, navigation, food, sleeping, hygiene and emergencies. * Book ends with appendices that cover, backpacking with dogs and metric conversions Utility * Great for beginner backpackers or season backpackers who need an update on what’s changed in the past 30 years. Mass * 5 1/2 inches x 8 1/2 inches x 3/4 inches * Fits perfectly in a day pack for some good reading on your next day hike…or you can stow it in your glove compartment * Probably a little too beefy to stash in your pack on every trip…but it might not be a bad idea to bring it along on your first trip. Maintenance * Write your name in the front,

Show Notes: Episode 153 Today on the First 40 Miles, Is it OK to skip school and hit the trails?  We think so!  Josh and our two youngest will share some of the highlights of the week.  Then we’ll review a clever way to get food from the plat to your mouth.  And, a few nights on a deflated pad is the inspiration behind today’s Backpack Hack of the Week.  Then we’ll wrap up the show with a little trail wisdom from Arnold Bennet. Opening * Trip prep * Why Josh chose Trinity Alps Wilderness Top 5 Things Josh and the Boys Loved About the Trinity Alps Trip SUMMIT Gear Review™: humangear GoBites Duo Structure * Not a “spork” * This is a spoon and a fork that slide together securely, so you have the option of using one or both * the GoBites Duo is made of super durable nylon * FDA food‐safe – 100% BPA‐, PC‐, and phthalate‐free Utility * Can be used separately and a spoon and a fork, or you can attach the ends of the fork and spoon together for a longer handle. The spoon acts as the forks handle and vice verse * The spoon and fork slide together and click securely Mass * Weighs .8 ounce (24 grams) * 9 inches when fully extended * 6 inches when fork and spoon are stowed Maintenance *   Top-rack dishwasher safe Investment * $7.50 * Lifetime warranty Trial * Great mouthfeel—the bowl of the spoon is the shape of your mouth * Tines of the fork are functional, not merely decorative or suggestive of forkiness. * The Duo has won design awards… humangear calls this a “civilized travel utensil” * Come in gray, blue and red. Backpack Hack of the Week™: Testing an Inflatable Pad for Leaks * Had an issue with an inflatable pad on the trail. * Brought it home to test for leaks—although this test method will work on the trail as long as you have a water source * At home, filled the bathtub with 4 inches of water, put pad in it and pressed to watch for bubbles * Once you find the bubbles, dry and patch hole (if there is a hole) Trail Wisdom It’s easier to go down a hill than up it, but the view is much better at the top. –Arnold Bennet, English writer, 1867—1931 P.S. This guy sounds fascinating.  He also wrote a book called How to Live on 24 Hours a Day.  A great quote:  Which of us lives on twenty-four hours a day? And when I say “lives,” I do not mean exists, nor “muddles through.” Which of us is free from that uneasy feeling that the “great spending departments” of his daily life are not managed as they ought to be? […] Which of us is not saying to himself — which of us has not been saying to himself all his life: “I shall alter that when I have a little more time”? We never shall have any more time. We have, and we have always had, all the time there is. https://en.wikipedia.org/wiki/How_to_Live_on_24_Hours_a_Day

Show Notes: Episode 152 Today on the First 40 Miles, last week we turned the mic over to the kids.  And today, we’re taking it back—and sharing a little bit of insight to parenting on the trail.  On Today’s Top 5 list, are there principles that are easier to teach outside than inside?  Then, we’ll review a versatile, functional, rechargeable light.  For today’s Backpack hack, a crowd-pleasing three ingredient granola recipe that’s just begging for space in your pack. Opening * Is parenting on the trail different vs. off the trail? * What are the challenges? * What are the opportunities? * What struggles do you have at home that simply don’t exist on the trail? * Campfire moments * Listeners ask “I love hiking and being outdoors, but my kids don’t. What can I do?” * We try not to let these things overshadow the good times: whining, negativity, blaming, discomfort * Food and rest solve a lot of problems on the trail, so before you start to worry that this is the worst trip ever and the whining will never stop; make sure they’re well-rested and well-fed. Top 5 Life Skills That Are Easier to Teach Outside Than Inside How to do hard things * Delayed gratification How to be self sufficient * Having everything you need Resilience * Being prepared * Resilience is the ability to cope with the things that you’re not prepared for. * Frame of mind, a mental attitude * Can’t just tweak the thermostat How to find your way * Decisions * Using past trip as allegory/pattern for your life Risk-taking * Boundaries * When you remove geographical/physical boundaries * Define your own boundaries * Protected at home, ability to calculate risk SUMMIT Gear Review™:  Gear Aid Spark Light Structure * The Spark is the smallest, most lightweight light in a line of lights by Gear Aid * The Spark is a rectangular bright white light with 15 LEDs * Includes: light, diffuser bag, USB charging cable, and rubber hook * 3,000 mAh Li-ion battery Utility * Three brightness settings; runs 25 to 160 lumens for 5 to 25 hours of operation * Has an adjustable metal kickstand; * One emergency setting which blinks SOS in Morse code—to access that setting, just press and hold the on button * This is rechargeable! * This light comes with a diffuser bag and hook so that it can be used lantern-style * The Spark has rugged feel to it Mass * The light alone weighs just 4 ounces * And when you add in the diffuser bag, rubber hook and USB charger, it just bumps it up an ounce—and you can totally leave those extras at home if you’re counting ounces * About the size of a Kit Kat Bar Maintenance * USB Rechargeable * IPX4-rated casing (some light rain resistance) * Drop tested to 2 meters Investment * $50 Trial * For those of you photographers who never leave home without your tripod, this light can attach onto your tripod on the trail—which makes it great for late nights at a campsite when you’re looking at the map of your next day’s journey… * The kickstand makes it so the light can be directed—which gives it a feature that most flashlights don’t have * The kickstand is wide enough to fit fingers through, so it can be carried it in your hand conveniently * The on button is somewhat recessed and almost protected by the kickstand to prevent it from accidentally turning on while in your pack. * Nice that it comes with a diffuser bag…similar to the Luminoodle which also comes with a diffuser ...

Show Notes: Episode 151 Today on the First 40 Miles, the Legler kids are on the mic to provide the kids perspective on backpacking.  They’ll share some fun memories from past trips.  For today’s gear review, our youngest child reviews his kid-sized pack.  Then some friends join us and share their experience backpacking.  And we’ll wrap up the show with a little trail wisdom from the Far East. Opening * How long have you been backpacking? * Was it always fun? * What surprised you when you first started? * What’s the best age to start backpacking? * Hardest part? Funnest part? * Is it hard to carry a pack? * Why do you think your parents take you backpacking? Top 5 Family Backpacking Memories SUMMIT Gear Review™: Deuter Fox 40 Liter Pack Structure * The Deuter Fox 40 is an internal frame pack for kids * It will probably fit ages 6-12 (unless you’re a really small 6 year old or really tall 12 year old) * It’s made of ripstop and ballistic nylon * It has all the features of an adult pack, like compression straps, lid pockets, gear attachment loops, and a hip belt– but it’s sized for kids Utility * The area where your pack is on your back has air mesh so your back won’t get sweaty and hot. * The Deuter Fox 40 has a sleeping bag compartment just for your sleeping bag… * This pack has an adjustable torso, so I can still use it if I get taller * It has 2 side mesh pockets for water bottles * Other pockets? Mass * Weighs 2 lbs 14 oz * The pack I have is a 40 liter, but the Deuter Fox also comes in a 30 liter Maintenance * What do you do to keep it clean? Investment * $109 Trial * Great pack for kids beginning to backpack * Fully featured * Rugged * Not a “dumbed-down” version of an adult pack * This pack is also a great option for petite adults Listener Story: The Giecek Sisters * Reggie and Raichel Giecik share some backpacking memories * Daughters of the Cascade Hiker Podcast Host, Rudy Giecek Trail Wisdom “When you drink the water, remember the spring.” –Chinese Proverb

Show Notes: Episode 150 Today on the First 40 Miles, there’s something about being outside that lights a spark inside.  It makes us more in tune with ourselves, it shuts out the noise of civilization and it slows us down—in a good way.  Today we’re going to share some of our upcoming creative projects and hopefully inspire you to get started on your own!  Then we’ll review a sub two pound tent that can fit you plus four really good friends.  For today’s Backpack Hack of the Week, you’ll learn how to “steal like an artist”. Opening * Past books! * Upcoming books! * “The desire to create is one of the deepest yearnings of the human soul. No matter our talents, education, backgrounds, or abilities, we each have an inherent wish to create something that did not exist before.” –Dieter F. Uchtdorf * We have two books scheduled to come out this year…a children’s book and another cookbook Top 5 Backpacking Gear Ideas to Tinker With… Gear wipes * …the market is saturated with ways to clean your body, but what if I want to wipe down my gear when I get home * enzymatic cleaner to take away smell, some built in waterproofing, biodegradable All in one balm * We bring sunscreen, lip balm, first aid ointment, toothpaste, maybe deodorant too! * Is there any way to create an all-in-one balm? Something you can use to brush your teeth, stop BO, and treat a bee sting? * Can you also make it all natural, with no nano particles, deodorizing but unscented, anti-bacterial, anti-fungal, anti-hemorrhoidal, anti-inflammatory, in a reuseable tin with screw top lid? Compostable gear * Most gear is made from petroleum-based made-made materials…how about using something that isn’t petroleum-based? * Let’s talk compostable gear * Made of 100% biodegradable or natural fibers, can be composted at home, can also be repaired on trail * Pack, tent, sleeping bag. * Maybe a 6-18 month lifespan. * Bamboo fibers, wood pulp, byproducts of food industry * Plant wax-based waterproofing Flat flashlight * Is there a reason that headlamps and flashlights are still as bulky as they are? * Can we slim things down? Maybe make the light as thin as a piece of paper? Zipperless tent * Zippers are the weak point of tents…is there a better way? * Self sealing entrance…maybe magnets? Maybe a multi panel elasticized opening that you push through, and as you enter it closes automatically?   SUMMIT Gear Review™: Appy Trails Mark V (Mark 5) 5 person tent Structure * This type of shelter is a hybrid between a tarp and a tent * It has the lightweight benefits of a tarp, with the structure of a tent * The Mark V is a single wall tent * Polyester, PolyUrethane 1000 coated—which means it’s water proof, not just water repellant or resistant * Single center pole, stakes, roomy bag for storing everything * Stable structure * Aluminum poles, one very long, the other very short—you can’t mix them up * Seams are factory sealed Utility * Vent so you have air circulation * Bring your own tent floor or not * Muted forest green, so it blends in well to the forest * Height, 6 feet tall Mass * Weighs as little as 1 pound 11.6 ounces—and that’s for a tent that fits up to 5 people!! (2 pounds 9 ounces with the poles and stakes) * To achieve this weight, you can suspend the top of the tent from a line, or you can use and extender with your tent poles. Either way will enable you to leave the large pole at home. * You can also use wooden stakes from the forest floor instead of bringing the stakes that were i...

Show Notes: Episode 149 Today on the First 40 Miles, if you want to be a friend of the forest, get to know the flora.  We’ll share some ways to make your next trip more rich as you get to know the plants that surround you.  Then we’ll review a new ultra-durable, refillable lighter.  For today’s Backpack Hack of the Week, you’ll learn a plant-geek approved way to bring forest samples home for further study. Opening * Plant identification * Why would you want to identify plants? * Does it ruin the experience or enrich the experience? * Our family goal…to get better at plant identification Top 5 Ways to Become Familiar with Plant Life Look at the Big Picture * Find out what’s in your area—search your state * http://www.oregon.gov/ODF/Documents/AboutODF/NativeTreesPlants.pdf * https://en.wikipedia.org/wiki/List_of_native_Oregon_plants * Even just a brief search will open your eyes and help you to see if there are plants you already are familiar with. Stop, Sit and Study * On the Trail: One of the great ways to really get to know a plant is to sketch it.  When you sketch a plant, you take nothing for granted.  You look at every edge, every node, every bump.  And if the entire plant it too much to sketch, focus on one leaf. * What are the edges of the leaf like, how is it attached to the branch, can you see the veins, are there injuries or evidence of animal, fungal or bacterial damage to the leaf? Even if you don’t know the name of the plant, it is one you’ll be able to identify if you see it again. * Also, when you study, don’t be afraid to touch, smell the plant, look under the leaves, see what else is growing around it… * Off the Trail: Check for a formal course of study through your state’s Cooperative Extension office * Here in Oregon we have the Oregon Master Naturalist Program http://oregonmasternaturalist.org/ Rehike the same area * A hike you’re familiar with * This gives you a chance to tune in and notice things Photograph what you see * Macro setting on camera, get up close with all parts of plant * You can study the photos, familiarize yourself with them, even share them with the local extension office to see if they know what it is. * Apps for plant ID: PlantNet and iNaturalist app Take a Sample * Josh’s brother, Ben, works in the University of Washington Herbarium where they collect plant samples * Sample collection protocol SUMMIT Gear Review™: Exotac titanLIGHT Structure * The EXOTAC titanLIGHT is a refillable, waterproof lighter and with a replaceable flint and wick. Made from aircraft grade aluminum, it has O-ring seals for longer intervals between lighter fluid refills. * CNC router (Or Computer Numerical Control router) is a computer-controlled cutting machine used for cutting various hard materials, such as wood, composites, aluminum, steel, plastics, and foams. Utility * Waterproof lighter with a replaceable wick, replaceable flint * Has a lanyard loop at top * Wind guard * One nice feature is that it comes off with a 3/4 turn, so it’s secure enough to keep the fuel from evaporating, but not so secure that it takes a long time to get the top off. Mass * Weighs 1.6 oz. (46 grams) * When filled weighs 1.9 ounces Maintenance * Fill with lighter fluid specifically for lighters (Ronsonol or Zippo brand) * Waterproof to 1 meter Investment * $49.95

Show Notes: Episode 148 Today on the First 40 Miles, is it OK to skip a planned backpacking trip, without also taking yourself on a scenic guilt trip?  Yep.  And we’ll share some reasons why skipping a trip is OK.  Then we’ll share a new twist on the classic carabiner.  And, if you had a chance to experience the total solar eclipse in August, we’ll hook you up with even more heavenly wonders. Opening * Update on the September trip to Wallowa Mountains * No September trip for Heather… hard decision Top 5 Reasons It’s OK to Skip the Trip You need recovery time * Heather will be getting some dental work done this month that’s going to require some healing time… * Recovery time is smart… There’s a bigger “Yes” * Many people have a hard time saying “no”, but a good rule of thumb is that you can say “no” when there is a deeper “yes” burning inside * Or maybe you have another trip you’re saving up for. * If it’s a first trip, then it’s not only a significant financial investment, but you may also using your precious vacation days You need to recharge in small and simple ways * And that’s ok! That’s one of the reasons this is a hiking AND backpacking podcast.  We don’t all have time all the time to live a John Muir mirror life. * Sometimes, life is so full that we can’t take advantage of all the opportunities presented to us. And that’s a good problem!  Slow down, plan a walk or a hike… recharge in simple ways. Intuition * I know how much I can handle in one summer * I know a backpacking trip would be lovely, but my gut says this trip is a no go for Heather. Trail Reports with Warnings * Wild fires in the area * Sometime when you skip the trip, it just means you change your plans. Skipping the trip doesn’t always mean not going.  Sometimes you just skip the trip that you have planned and try a different spot. SUMMIT Gear Review™: HEROCLIP  Structure * Solid aluminum carabiner that has a swivel-out hook so you can attach and hang your gear. * The HEROCLIP was invented by a woman in the PNW who is an avid hiker, who wanted a way to keep her gear off the muddy, wet forest floor. Utility * Can hold 50 lbs of static weight * Hook can swivel 360 degrees * Rubber tip on the end of the hook Mass * Weighs 2 ounces * 1/2 thick by about 3 1/2 inches tall x 3 inches wide * Fully extends to about 7 1/2 inches tall Maintenance * No dynamic loads—only static loads * 50 lb. limit, which means it can easily hold your pack * If you are going to hang it from a tree, I suggest grabbing a bandana or some forest floor stuff to put between the HEROCLIP and the branch so it doesn’t dig into the tree and cause marks. Investment * $20 Trial * We like that the hook swivels 360 degrees on the horizontal plane, it’s not just a static hook at the end of a carabiner and it also swivels up and down 180 degrees on the vertical plane * You can hook the HEROCLIP to your pack and hang the hook on a tree branch * You can also hook the HEROCLIP to your hammock and hang your pack * Of course if you’re just using it to hang your pack off of your hammock carabiner attachment points, that’s a great use that won’t leave any trace. * This is one of those great pieces of backpacking gear that you’ll most likely find a bunch of other uses for around the home, school, or while travelling. Backpack Hack of the Week™: Astronomy Calendar of Celestial Events

Show Notes: Episode 147 Today on the First 40 Miles, the surest way to lighten your food load is to extract the water from it.  We’ll share our dehydrating successes, some graceful fails and some tips to help you dehydrate your own food.  Then, for the SUMMIT Gear Review, we’ll show you a fun tool to make jerky—and we’ll give you a recipe that will help you pack your favorite Chinese takeout flavor on the trail. Opening * Dehydrating is a method of food preservation that is about impossible to mess up—which makes it a great DIY adventure for backpackers. * Why dehydrating works * Fruits, veggies, grains, meats (low fat) and full meals * Dehydrating successes + fails * Difference between freeze dried, dehydrated * How is dehydrating different than freeze dried food? * Remember to drink more water when eating dehydrated foods Top 5 Dehydrating Wins Raw Eggs * Worked surprisingly well on the Taiwanese Crepes and Cornmeal Pancakes recipes in Trail Fuel Bananas * Tough, leathery, sweet and good * Cheap, satisfying, chewy, fast, easy, great snack, healthy Tomatoes (sun-dried tomatoes) * Make great mix-ins, so easy, so good Seasoned Ground Beef * Pre-cook meat (rinse with warm water to remove excess fat) * Season with seasoning like salt, pepper, garlic, onion, parsley, taco seasoning Lentils * Oven dehydrated lentils, easy to eat, easy to digest, easy to use in any meals, easy to snack on, so good, so fast * Trailside Kitchen snack mix with dehydrated lentils * Lots of different varieties of lentils SUMMIT Gear Review™:  LEM Jerky Gun Structure * Like a caulk gun * Plastic tube with hand trigger, steel piston rod, and nozzle attachments * Holds meat * Has two attachment nozzles: flat jerky nozzle 1-3/16×3/16 + round snack stick nozzle 1/2” diameter Utility * Holds 3/4 pound of meat * Comes with a couple seasoning packets Mass * Irrelevant… Maintenance * Dishwasher…because it’s used with meat…or lots of hot soapy water Investment * $30 * 1 year warranty Trial * This was so much fun. If you have any shred of OCD in you, or if you just like it when things line up perfectly and you can make little rows of things, this is a really fun food toy. * Our chicken jerky * Next will be banana jerky * Piston rod with trigger screws onto one end and nozzle screws on to the other end. If the piston doesn’t fit, switch ends. Backpack Hack of the Week™: Teriyaki Chicken Jerky Strips 1 lb boneless skinless chicken breast 2 Tbs brown sugar 2 Tbs soy sauce 1 Tbs liquid smoke 4 cloves garlic 1/2 tsp salt Add all ingredients to a blender.  Blend until smooth.  Add mixture to a jerky gun (any attachment).  Dehydrate at 165 degrees in a dehydrator.  Check after 3 hours.  The longer you leave it in, the tougher it will get.  If left in too long, it will become brittle. Trail Wisdom “There is not a fragment in all nature, for every relative fragment of one thing is a full harmonious unit in itself.” -John Muir  

Show Notes: Episode 146 Today on the First 40 Miles, what’s new in the world of backpacking gear?  We’re back from the Outdoor Retailer Show to share gear that’s relevant to backpackers.  Then, we’ll share a listener story that may inspire you to rethink your freeze dried chicken a la “whatever”.  And we’ll share a backpack hack that will turn your hand held flashlight into a hands-free flashlight. Opening Heather and Josh share what they saw at the Outdoor Retailer Show in Salt Lake City * Alpaca- more options for backpackers, but not a lot * Infuze: Flavored Hydration System * European Companies : Jack Wolfskin + Lorpen + Fjallraven * Osana mosquito repellent soap * Bambo trend: eating utensils, fabrics…but it’s just a matter of time before we start seeing it in packs and tents * Less chemicals more natural foods—Natti Bars (so good!) * All Good body care products * Yukon Outfitters will soon be doing technical hammocks * Fjallraven trekking tights are going to be available Fall 2017 * Hilleberg Mesh Tent 1 * Pull Start Fire: Pull cord, pop, burns long time 30 minutes * Leatherman watch * WISE Company (food, organic line, gf line, shakes, simple kitchen, fast, easy to find * Renogy—mystery solved! * More minimalist shoes: Xero with a hugely expanded lne, Merrell, Topo, Skinners, Vivo Barefoot * Yumbutter: Nute butters in relealable pouches * BlueFreedom: Backpackable hydroelectric power generator * Osprey:  New UL pack Levity and Lumina $275, * Ice Age Trail in WI and Oregon Desert Trail * Dig Dig tool by Vargo * Primaloft’s new Gold Insulation Crosscore (14% warmer for weight) uses aerogel. * Rom Outdoors: blanket, pack, poncho, * Pro Shot: Case for phone that turns it into a goPro-type camera Listener story: Kevin at Primus Kevin at Primus: Story of backpacking with kids…and having a truly memorable backcountry feast Backpack Hack of the Week™: Flashlight Task Lighting in Your Tent Use a dollar store flashlight with a little string loop attached to the end.  Slip the loop into the zipper pull of the inside front door of your tent, and pull the flashlight through that loop so it hangs from the zipper pull.  Then zip the tent door closed so the zipper and flashlight are at the top. Trail Wisdom What we have to learn to do, we learn by doing. –Aristotle

Show Notes: Episode 145 Today on the First 40 Miles, Are you a fair weather backpacker?  This was a question Heather asked herself on our last trip.   Then, we’ll share the Top 5 features we wish our gear had…nothing too crazy this time.  Then you’ll learn the simple steps to make your own whole grain flatbread for your next backpacking trip. Opening * Are you a fair weather backpacker? Do you get frustrated when things don’t go perfectly? * Story of one trip this summer * The good, the bad and the ugly * “If I hadn’t gone, none of this would have happened.”   Top 5 Features We Wish ALL Our Gear Had Tabs * How can you not love tabs! * Great for hanging gear, connecting gear to other things, using your gear in new and innovative ways. * Everything from hammocks to jackets to packs to water storage should have tabs Reflective accents * Some gear like guy lines, hiking shoes, or jackets are embedded with reflective material * Makes it easy to find things in the dark * Why can’t it be a part of all gear? * Packs, clothing, water bottles, hammocks, shelters, stoves Windows or translucence * If you’ve ever brought an opaque water bottle on a backpacking trip, you know that it’s hard to gauge your water consumption when you can’t see your water. * Well, it can be just as tricky with your other gear, too. * Pack is opaque, stuff sacks are opaque—and wouldn’t it be great if you could see through them a little * Great stuff sacks from Hyperlite Mountain Gear that are translucent * I can see thru them enough to tell, “Oh, this is my toiletries” “This one is my stove and fuel.” * It would help you find things faster Reinforcement accents * The whole pack doesn’t need to be made of bulletproof fabric—but how about just the bottom? * Dyneema Composite Fabric Pockets * Specifically in clothing, but it’s handy to have pockets in tent, sleeping bag, and hammocks * Pockets add weight, so it’s another tradeoff between functionality and weight. * Stuff sack with pockets/dividers like the one we talked about in an episode. Story from Listener * 30 seconds to explain why he loves backpacking Backpack Hack of the Week™: Homemade Whole Wheat Tortillas 2 cups whole wheat flour 1 1/2 tsp baking powder 1 tsp salt 2 tsp oil 3/4 cup water Mix all ingredients.   Let dough rest for 10 minutes.  Divide into 16 pieces.  Roll each piece out to 6-8 inches in diameter.  Cook on medium heat, both sides until speckled and cooked.  Cover cooked tortillas with a kitchen towel to keep them warm and pliable (so they won’t dry out). Trail Wisdom On an unknown path every foot is slow. –Old Proverb

Show Notes: Episode 144 Backpacking Barefoot Today on the First 40 Miles, one of the best feelings after a long day of hiking is that moment when you unlace your boots and toss them next to your pack.  But have you ever thought about ditching your boots altogether?  We’ll share some benefits of lightening up and going more minimalist with your footwear—maybe even barefoot.  Then we’ll review a pair of shoes from Vibram that will practically gift wrap your feet in Japanese wrapping cloth.  Next, we’ll help you crack the code on how to find long, winding trails. Opening * What is barefoot hiking? What’s the appeal?? Why even? Who does this??  How does one prepare for hiking without shoes–or with minimal shoes? * Barefoot can mean no shoes or minimal shoes * Concerned about injury, disease, modern uncalloused feet, cold * LNT benefits—from barefoot.org “Hiking barefoot causes virtually no trail erosion as a bare foot makes much less of an imprint than a booted foot–offering an environmentally sound choice for hiking.” from barefoot.org * Wholebody Barefoot by Katy Bowman * Shoes for barefoot hiking or running: Merrell Vapor 2, Xero Shoes, Vibram Five Fingers or the Furoshikis, Vivobarefoot, Aquasox * http://www.barefooters.org/barefoot-hiking-2/ * “Feet were made for walking…That’s what they do. If they’re not used to walking on certain surfaces, they will soon adapt with practice.” * Tips for those interested in doing some barefoot hiking: http://www.unshod.org/ebbfhike/bfhik101.htm Top 5 Benefits of Going Barefoot or Wearing Barefoot Shoes It’s a full earth experience * If dirty doesn’t matter, then it’s fun to feel earth beneath your feet, even if just for part of the trail… * How many textures are on the trail?? Moss, dirt, mud, grass, sand, streams, even gravel or snow patches * It’s a luxury we rarely afford ourselves—however it’s a luxury that we have to earn. * Some prep is required if you want to walk barefoot: spend time outside of shoes, spend time on rough, uneven surfaces, toughen up your feet a little each day or even for short stretches on the trail. Barefoot hiking is a full-body experience * From the top of your head to the tips of your toes–every muscle and joint in between will be responding to information received from the feet. * Your eyes will be watching to good places to step, your brain will be processing information from the feet, and the rest of your body will be rolling, pitching and yawing to ensure that you stay upright and balanced. * Because you’re getting more information from the ground, your balance, stability and posture should improve Less weight * Every pound on your feet is like five pound on your back—that’s science! * Going barefoot or wearing barefoot shoes have features that allow your feet to move * When your feet move, you get loads of information from them * Shoes should be flexible, thin, and fully attached to your foot * A hard stand on flip flops Rejuvinating * There’s something magical that happens when we connect more directly with nature—and it’s rejuvenating and exhilarating * There are even studies that claim that walking directly on the earth’s surface does something electrical to us…They call it “earthing” or “grounding” * https://www.ncbi.nlm.nih.gov/pubmed/22291721 * Doesn’t really matter what it’s called—there are some sensations that are just made for the feet to experience. Warm sand, squishy mud, the feel of moss under your feet,

Show Notes: Episode 143 Today on the First 40 Miles, we’ve been planning this summer for the past year…and it did not disappoint—and it’s not even over yet.  We’ll give you a mid-summer update on what we’ve been up to and the trails we’ve hiked.  Then, we’ll share a hack from a real live Philmont Scout Ranger!  And we’ll wrap up with a little trail wisdom that will leave you feeling refreshed. Opening * Our summer update! * Press Camp: Heather * Philmont Scout Ranch: Family * Mountain Trek: Hannah and Isaac * Scout Camp/Girls Camp * Upcoming Family Trip (to Three Mile Lake) * Outdoor Retailer update soon! Top 5 Philmont  Mountain Trek Highlights As shared by two of our children, Hannah and Isaac, who spent the week as Philmont Mountain Trekkers. SUMMIT Gear Shakedown Hannah and Isaac share what gear worked for them on the Philmont backpacking trek and what didn’t work. Backpack Hack of the Week: Sun Tea (as shared by listener) Add any kind of tea bag to a clear Nalgene water bottle and hang from outside of pack.  Let steep all day.  Add honey or sugar while warm.  Let Nalgene cool down in a stream. Shared by our listener and Philmont Ranger, Collin. Trail Wisdom “Without the intense touch of nature, you can never fully freshen yourself! Go for a camping and there both your weary mind and your exhausted body will rise like a morning sun!” -Mehmet Murat Ildan    

Show Notes: Episode 142 Today on the First 40 Miles, TICKS: The Parasitic Arachnid Episode.  If you gross out easily when people are talking about blood sucking parasites, we give you full permission to skip this episode.  However, if you’re kinda curious about ticks, how to keep them away and what to do if you end up being a host, then listen on.  Then, on the SUMMIT Gear Review we’ll share an innovative way to remove ticks.  For today’s Backpack Hack of the Week, an item you may already have in your first aid kit that will ensure a quick and easy way to say goodbye to any hitchhikers–plus we’ll dispel some dangerous myths that are still circulating about how to remove a tick. Opening * Ticks can transmit disease: Lyme Disease, Rocky Mountain Spotted Fever, Colorado tick fever, Tularemia. and more! * Powassan virus, tick-borne disease, far rarer and more deadly than lyme transmitted by deer tick, causes inflammation of the brain. Can be transmitted from tick in as little as 15 minutes—compared to LYME which needs 24 hours… so far the states where it’s been discovered and reported: Maine, Massachusetts, Minnesota, New Hampshire, New Jersey, New York, Pennsylvania, Virginia, Wisconsin, and it’s been around since 1950 * They can transmit bacteria, virus or protozoa * They’re the source of over a dozen diseases that affect humans… * Here’s the good news, not all ticks want to infect you with a pathogen. Some just want you to be their host! * Ticks, active mid august to November and March to mid May * https://www.cdc.gov/features/stopticks/ * http://www.webmd.com/skin-problems-and-treatments/tc/tick-bites-topic-overview Top 5 Ways To Protect Yourself From Ticks Always walk in the center of trails * The trail is dry, and ticks need moisture to survive. So, stay in the center of the trail, in order to avoid contact with ticks * Ticks can be found in grass, trees, shrubs, underbrush Permethrin repels ticks (.5 %) * It is a stable, synthetic form of an insecticidal compound produced by the chrysanthemum flower * Permethrin isn’t something you spray on your skin. It’s a clothing and gear spray * Permethrin isn’t just a repellant, it’s an insecticide. It kills ticks after only five to 30 seconds of exposure * Odorless, and won’t stain clothing * A 140-pound person would have no adverse health effects if exposed to 32 grams of permethrin/day. There is less than 1 gram of permethrin in an entire bottle of clothing treatment. * NOTE: Permethrin is toxic to bees, fish, and aquatic insects – do not spray clothing near flowers or water sources. Do not allow cats near permethrin-treated clothing until it has fully dried. * For more info on Permethrin, go to: http://www.tickencounter.org/prevention/permethrin DEET on skin repels ticks (20%) * Deet is a tick repellant * Is DEET dangerous? http://www.popsci.com/article/science/deet-safe-use Long socks and long pants * Clothing is a protective barrier against ticks (too bad it doesn’t work for mosquitoes!) * Light colored clothing can also help you see ticks better * Socks pulled up over your pants is what the man recommends Check yourself for ticks each night * Bring a signaling mirror or small compact makeup mirror * They love moist warm areas, so…armpits, between your legs, behind ears, behind knees or in your hair, inside belly button, around the waist * Good idea to undress and redress each night * Check again when you get home (and take a shower!) NOTE: A person who gets bitten by a tick usually won’t feel anything at all.

Show Notes: Episode 141 Today on the First 40 Miles, if you’re too darned hot, today’s episode will give you some ideas for cooling down.  And we’ll keep the heat coming with a review on a fire starter that’s non-toxic, long burning and waterproof.  Then, on the Backpack Hack of the Week you’ll learn how create your own ultralight human powered AC unit (is that overselling it a bit?) Opening * Staying cool in hot weather * Where is it hot? Where to go when you want hot weather * How to avoid the heat: summertime at high elevations. near water * Heat exhaustion: * Red face, nausea,vomiting, headache, dizziness or vertigo, fatigue * Rapid heart rate, decreased sweating * Shortness of breath, decreased urination, blood in urine or stool * Heat stroke: * Confusion, anxiety, or loss of consciousness * Very rapid or dramatically slowed heartbeat * Rapid rise in body temperature that reaches 104 degrees to 106 degrees F * Any other heat-related symptom that is not alleviated by moving to a shady or air-conditioned area and administering fluids and salts *  Disclaimer: This is not meant to be medical advice…everything we know about medicine we learned from Google.  Consult your physician. Top 5 Ways to Stay Cool When it’s Hot Cotton bandana * But what about “Cotton kills” and “cotton is rotten”—it’s still true for cotton clothing. * Your bandana is about the only item of clothing you should have that’s cotton. The great things about a cotton bandana is that cotton is extremely absorbent. It can hold 27 times its weight in water.  You can use it to cool your skin and it feels great! * If you wear cotton clothing while hiking and backpacking, the cotton will absorb sweat, but because the sweat is trapped in the article of clothing, it’s not going to be drawn away to create that cooling effect like it would be in synthetic or wool clothing. * Bring some cotton along—on your hot trips—in the form of a cotton bandana Water * Humans are not camels. Our bodies don’t really have the built-in hardware to store extra fluid. If you drink more than your body needs, it’s going straight to a little dump tank called the bladder—where it isn’t going to be used for rehydration. * Plus if you try to overload your body with water, you’ll experience a little ocean in your stomach which may lead to cramping and discomfort. * Urine doesn’t have to be completely clear * TRUTH: “Obey Your Thirst” * Probably a good idea to monitor your water intake…be aware. * You can also cool down with water by getting into some water. Feels great to just take off your shoes and dip your toes into some glacial runoff… Ventilation * Back panel of your backpack should provide * Zip off or convertable pants * Minimalist shoes/sandals like Xero Shoes Layers * Layers are always a good idea—whether the temps are hot or cold. * Always bring layers, no matter what the temps are. Shade * Parasol/umbrella * Bandana on back of neck * Stand of trees that provide a cool patch of shade * Breathable hat (Protects your face from burns and lets the heat out of your head and covers you from the direct, beating rays of the sun) BONUS: Menthol * WIKI “Menthol triggers the cold-sensitive TRPM8 receptors in the skin is responsible for the well-known cooling sensation it provokes when inhaled, eaten, or applied to the skin. The TRPM8 channel is the primary molecular transducer of cold somatosensation in humans.” * Menthol can be found it a lot of common items * Mint chewing gum * Methol-lyptus cough drops * Burts Bees lip balm or a little screw top container of Mentholatum or Vicks Vaporub

Show Notes: Episode 140 Today on the First 40 Miles, for everyone else it’s summer vacation, but not for you.  We’ve enrolled you in summer school.  Welcome to the College of Blister Knowledge.  We’re glad you popped in!  We’re going to do all we can today to prevent this universal trail trial.  Then, on the SUMMIT Gear Review, a water filter that performs equally well in nearly dry creek beds  or rushing glacial run-off.  And one of our first 40 milers will share a wild trip he took with some friends. Opening * College of Blister Knowledge * Ask any hiker or backpacker what causes blisters, and you’ll hear these three words: Heat, Friction and Moisture. * But is that true? * How do blisters form? Summed up in one word * Shear * “Shearing forces are unaligned forces pushing one part of a body in one direction, and another part of the body in the opposite direction. When the forces are aligned into each other, they are called compression forces. An example is a deck of cards being pushed one way on the top, and the other at the bottom, causing the cards to slide. Another example is when wind blows at the side of a peaked roof of a home – the side walls experience a force at their top pushing in the direction of the wind, and their bottom in the opposite direction, from the ground or foundation.” (Wikipedia) * What works, what doesn’t work? Silver bullet?? * Everyone will have their own causes and cures for blisters * Fixing Your Feet by Jon Vonhof * Other Jon Vonhof resources Top 5 Ways to Reduce Shear Reduce pressure * Pressure is the vertical force exerted against an object or surface, or as we backpackers call it, walking. * Padding or inserts can reduce pressure * You can also reduce weight–either pack weight or personal weight Reduce moisture * Lots of way to do this : thin socks, reduced activity level, foot powders that absorb moisture * Moisture causes blisters is because it increases friction * Heat produces moisture, which is why we always say that heat causes blisters Reduce friction * When things are stuck together (moist skin is stickier and will cause more friction) * Friction is related to shear Increase skin resilience * Increase distance over time so your skin gets used to being loaded * Keep your foot skin soft and supple (that also means hydrate yourself!) Allow for bone movement * As we walk, our foot bones move. * Shoe fit is very important—if your shoes are too tight or too loose, you’ll have problems. One last idea… * If you’ve tried all these things and you’re still prone to blister, we have one, last fix:  reach for some tape * Kinesiology tape or paper tape.  These are easy to find, and relatively inexpensive.  They are also BREATHABLE, smooth and soft.  It’s worth having some of this tape rolled up in your first aid kit. Try to stay away from duct tape, which is not breathable, plus it leaves a sticky residue. SUMMIT Gear Review™: MSR Trailshot Water Filter Structure * Squeeze filter that is made of silicone, a hollow fiber filter and a tube * BPA Free Utility * Output is about1 liter per minute * Tested to remove 99.9999% of bacteria, 99.9% of protozoa and particulates Mass * Weighs 5.2 ounces * 6 x 2.4 inches * Tube is 15 inches Maintenance * Can be cleaned in the field * No tools required