Finding My Vertical Limit on Forbidden Peak 🏔

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Last week I set off on another adventure with my son Ryan. He calls these “mom and Ryan adventures.” We have had several of these in the past, not all of them have been, what you might call routine😂 We have had some, let’s go with interesting, escapades.

This one was pretty straightforward. We would drive 3 and 1/2 hours north to a town called Marblemount, where we would obtain a backcountry camping permit. Then hike 4 miles (with 3,000 ft+ elevation gain) to the base of the glacier and make camp. The next day we would hike up the glacier, climb Forbidden Peak (which is a traverse across the top ridge at 8,816 ft) tag the summit, then reverse the climb, rappelling back onto the glacier, hike down back to camp, break down the camp and hike the 4 miles back out.

Simple, right 😳

It all started out as planned. We made it to the ranger station at Marblemount by 6am and obtained the last permit! We made our way to the parking lot and set out on the hike.

The thing about this type of hiking is that you need to carry EVERYTHING with you! That means it’s all on your back, and I had to borrow a pack that, of course, did not fit me quite right. But, that was ok, I can handle a 4 mile hike. On the way up we were treated to some pretty views

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We had several river crossings to complete to get to the campgrounds. Ryan took a few videos of me (slowly) making my way across.

 

Ryan took a moment to point out our climb! He pointed out this ridge as “Forbidden Peak”

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Our route would be to ascend up the gully on the left, then traverse over to the summit under the arrow on the right.

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Ok, so I am fine with that!! It looks fun😍 and we keep hiking. Until Ryan, who is quite far ahead of me, suddenly stops. I figure he is waiting for me, but when I catch up to him, he doesn’t advance. I say “what’s wrong” to which he replies “bear”

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Huh, this is new! We have never run into a bear on our adventures. In fact, I was really hoping to see some mountain goats, this was pretty cool! He wasn’t too interested in us (fortunately!)

Our path went up and around, away from the big critter, so we just kept on going!

We made our way to the campsite, which had gorgeous views! And this creek was our water source.

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We pitched the tent, next to another two climbers. It didnt take too much longer before our buddy, the black bear, wandered into our camp 😂

You can see him behind our green tent.

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The bear crossed between our fellow camper/climber and the other man, who was next to Ryan and myself.

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I took a video of him as he went on his way!

 

With the bear exiting and the excitement abated, Ryan immediately took a nap!

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And I had a cup of instant coffee!

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And went for a look around as Ryan brilliantly snoozed. Looking back I wish I had tried harder to get some sleep, not really knowing how taxing the next day would be! But, instead I went for a walk around.

Check out the composting toilet in the lower corner of this pic. Not much privacy or comfort, but what a view!!

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I got a closer look at the gully we would be approaching early the next morning.

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I had an unflavored snow cone from this snow pack 😋

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When I got back, we ate dinner, watched Meru on Ryan’s phone, and went to sleep. Well, Ryan slept!

The alarm went off at 4:30am, a proper alpine start for our long day. We got up, ate and geared up for the hike and climb. One thing that is significant to this story is that I have never used crampons or climbed a glacier before. This is not a huge glacier but it is very steep! This also meant that we would spend the entire day, hiking and climbing, in 3/4 shank snow boots (not climbing shoes and this was very new to me!!)

The sun began rising as we made our way to the glacier

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Getting up the glacier with crampons and the ice ax, went slowly but overall, not too bad

We were getting closer to the actual rock!!!

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Finally, it was time to start climbing! 🌟

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The next few hours saw Ryan and I simul climbing the route. He did stop a few times to belay me or place some pro, just in case. But overall we moved pretty efficiently!

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We stored our snow gear here for the return trip

 

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Summit selfie and video. It only took 6 hours to hit the summit

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Now, to get down 😲 This is where I struggled!

Check out Ryan working the boulder problem on the turn around

 

Yes, I did this too, but not as gracefully! We had a series of short rope sections as well as several rappels, which were fine with me. It was when we rapped onto the very steep glacier where my world began to disintegrate!!

We landed on the glacier at 3pm, just when the sun had been on it for most of the afternoon, so the snow was too soft for crampons and Ryan showed me how to do a self arrest. This is when you are sliding down the glacier and need to use your ice ax to stop your fall.

Sure enough, I slipped and went hurtling down the steepest section of the glacier. I twisted and dug in my ax but didn’t stop for about 35-40 feet 😳 Ryan was just setting up his save of me, when I finally stopped myself. It was terrifying for me, and of course it happened again, but Ryan grabbed my pack when I went flying by him!

I was going so slow! Trying to kick in my steps so that it wouldn’t happen again! So it took a long time to get back to camp. Once there, we still had to eat something, pack up the camp (back onto our backs) and start the 4 mile hike out!

We started that hike at 7PM, and we really wanted to get across those river crossings before dark. Of course I was getting slower as it grew darker so we didn’t make it to the car until 11PM, and I was shot! EVERYTHING hurt!

We were both exhausted, Ryan slept some while I started the 3 and 1/2 hour drive home. We stopped at a Denny’s around 1am, I needed coffee to stay awake and we both needed some food.

We got to bed around 3am, a full 22 hour day!!😩 talk about exhausted! My feet were thrashed, and it would take a week before I could even put some of my shoes on!

So, did I enjoy this climb? Yes! The climb, not the glacier😤 Even the hiking would have been fine, if we had done this as a three day trip, instead of two.

Tomorrow, I leave for a climbing trip, just climbing!!! No glaciers in site!🗻

 

Climbing Adventures at Smith Rock State Park

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I am finally sitting down to write up our wonderful trip to Smith Rock State Park 🏔😊

We went as a family, all four of us, two years ago. This is where I did my first outdoor lead, and I was so excited to return with Ryan! This time I went as one of his paid clients. Ryan, and another guide, Simon Swalwell, are both working for Miyar Adventures. The two of them were in charge of myself, Ed Murray and a new outdoor climber, Brandon Harker.

We had five days to fit in as many climbs as possible! Ryan and I left Redmond, WA on a Sunday. It takes about 6 hours to drive to Terrebonne, Oregon

So we packed up my car and started driving

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It was the Sunday of Memorial day weekend, but we were still able to get a great campsite. The Bivouac campground has some really great facilities, including a hot shower and charging station for your electronics. I was rather pleased with that!

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And, you can’t beat the view! It was a long day of driving and we were pretty hungry. So, the first, and let’s be honest, several more stops that week, was at the Terrebonne Depot.

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We met up with Simon and Brandon to discuss logistics for the next day over dinner. And, we filled Ed in later at the campsite. We had a good plan and we were all happy to be there.

Let’s take a moment to meet the group! As I said before, Ryan and Simon are the tireless guides, Ed and I have been to Smith before and Brandon was the greenhorn 😊

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Day1: Our first objective was to climb “Voyage of the Cow Dog” which would put us at the top of Picnic Lunch Wall. This is a 5.9, three pitch climb that is generally straight forward and a great way to start the trip. This was also Brandon’s very first outdoor climb, so we really wanted to ease him into it.

We first had to hike to the base of the route, which was a nice view all on its own,

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Brandon supervised the guides as they organized the gear😂

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Ryan led Ed and I up first

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Then Simon and Brandon came up

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The weather was good and the view, great from the top!

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Brandon totally crushed it!

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This was a gorgeous climb 🌟

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While this was only three pitches, it took the majority of the day. Brandon was definitely thrilled to complete this climb, but he did seem to be rethinking the need to do multi pitches 😂😂😂 We decided to get back to the campsite and head to The Redpoint. This is my new favorite store! The have coffee, beer and gear so, something for everyone!

We regrouped and swapped photos and I had several cups of much needed caffeine ☕️

Day 2 was “Dirty Pinkos” day. Brandon wasn’t feeling well and decided to take the morning climb to recover. So, it was Ryan, Simon, Ed and I on this one.

The four of us hiked over to the Red Wall for this “classic” route. This was my first time up Dirty Pinkos. It’s a four pitch climb, but with a long traverse on pitch 3.

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Getting ready to go

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I am belaying Ryan on the traverse pitch, while Simon is on his way up

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Ryan got all three of us in this shot.

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At the top!

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A video from the top

 

We made our way down the Misery Trail (appropriately named😳) and met up with Brandon, who was not a lot better but still willing to do some single pitch climbing.

We went over to the Dihedrals to climb “Cinnamon Slab”, and a few other routes, including “Wherever I May Roam”. But, I don’t have any pictures 😲

DAY 3 found us all a little tired, so we decided to play it closer to the ground. We made our way back to the Dihedrals for some sport climbs

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I sent a couple lead routes

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Brandon did a great job👊🏼

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In the afternoon, Ryan ran a trad class for a couple of us

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Back up Cinnamon Slab!

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This was the hottest day of the week! I made a water run at one point, and was definitely ready to head back to camp for a cool shower.

On the way back I ran into these cute marmots, which are all over central Oregon

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Day 4 was the morning that we said good-bye to Brandon and Simon, as they were only there for three days.

That meant that Ryan, Ed and I were now on our own! Something that I should mention here is that Ed was my coffee hero!!

Every morning, I would make a pot of coffee on the camp stove

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But it was never enough! Ed would also go to Redpoint in the morning and bring me a delicious Latte!☕️ Thank God for my coffee fairy❤️ because, each day, I was getting sorer and more tired😅 and we still had some serious climbing to do!

Day 4 was “Marsupials Traverse” day! This is a long day, to be sure! It’s quite a hike to get to the wall, and then we had 10 pitches and 3 raps to complete, all before the weather rolled in. Spoiler alert: We made it💕

The view is totally worth it!

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This pitch has a rather unique squeeze!

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I love this picture of Ed!

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This was his first time on this route, and I think he really enjoyed it!

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Ryan is always happy out here 😊

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lunch break, and check out the dark sky!

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Ryan and Ed starting a rappel

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This was an awesome, and long day! This also marked our last night at the camp as we all would be leaving after the climb the next day. So we hit the “town” and had one last dinner together.

Day 5, the final day, and I was tired😳 Had a few blisters on my feet, and the hands were definitely missing some skin 😂

But this was the climb I had been looking forward to the most! Monkey Face. It is hard to get a good pic of the rock when you are on foot, so I grabbed on from the internet

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This is a 350 ft tower, and the depression at the top is a cave, known as the mouth of the monkey. The red line indicates one of the routes, we did a variation.

We went up the Pioneer route which includes an aid climbing route, that was new to me!

Ed has done this climb before, and as a guide, Ryan has done it several times.

I was so excited!! We went up the Misery Trail, which was as fun as it sounds.

 

Here is Ed, coming up the second pitch

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At the bottom of the third pitch, the aid route

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Ryan led up

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Then it was Ed’s turn

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Then I had to figure it out! Ed took these photos of me, flopping my way up😂

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But we were in the mouth!!

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we were not alone in the mouth! This is Shane, and he was rope soloing this climb!

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Rope soloing means you have the safety of the rope, but no one is belaying, so Shane had to rig a lot of rope on his own

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This was his Tyrollean Traverse set up, so he could get down after his summit

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We made it!! The summit of Monkey Face🐵

 

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All that was left was the 250ft rappel 😉

What a blast this trip was! I was so tired by the end and Ryan and I still had more climbing to do in Colorado (but that is for another post😆)

I am so grateful to Ed, Simon, Brandon and Ryan for making this such a fun trip. If you are looking for some excellent, knowledgable and safe guides, check out Miyar Adventures! They know rocks🏔

 

 

Friends with (Climbing) Benefits: MT Lemmon Style👊🏼

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I am just days away from heading off to yet, another climbing adventure, with the child on top of this rock with me. And, I realized that I have not posted about all the fun we had the first 4 months of this year 😳 I am so behind on my blog!!

One reason I haven’t blogged about this period of time is that I had soooo many pictures to sort through! Much like the trip I made this time last year, with my blog buddies in Montreal. I have been blessed with an abundance of riches 😊 Just like then, I had to sit down and force myself to pick the best moments out of a mountain of happy memories. So, here it goes!

Our first stroke of good fortune was that our son, Ryan, decided to spend the winter months with us in Tucson. He stayed from January to April, which meant I had an outdoor climbing buddy at all times 😆 The second was that our dirtbag pals (a dirtbag is a person who lives in a van, traveling from one climbing area to another for weeks, months or years at a time) made a stop at our place! Joan and Dean are on a mission to climb and visit every national park and climbing area in the US🌟

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Left to right: Dean, Dennis, Joan, Ryan and me

There is no way I could document every time we were out cragging. Often there was some subset of this group out, and with other local folks mixed in, climbing, biking, or at an acro yoga class! This was an intense period of physical activity to be sure! So I will attempt to hit the highlights.

One of the earliest trips up the mountain involved all five of us. We made our way up to Goosehead rock, which has several routes of varying difficulty. This is a mile past Windy Point, as you head up MT Lemmon.

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Dean belaying Dennis

 

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Dennis is on the left, at the top and Ryan is leading a harder route on the right

 

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Joan and Ryan met while working at Vertical World, and have been serious buds ever since!

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Joan on the left, cruising past me on the right 😂

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Yes, Dean is wearing shorts even though there is snow on the ground. That’s just how he rolls👊🏼

As you can see, we had a colder than usual winter in Tucson this year. More snow and rainfall than usual. This meant that we had to get out whenever we could get a weather break. And, sometimes we had to head indoors to get in a climb.

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Dean is patiently waiting for me to figure out this 5.10c lead beta, he looks thrilled! 😂

We did get another chance to make it up to the Windy Point climbing area. Unfortunately Dennis was working and Joan was not feeling well, so it was just Ryan, Dean and myself. I say it was unfortunate because this was, by far, my favorite day of climbing😊 The sun was out and we hit up two of the most picturesque climbing areas on the mountain.

We set our sights on Hitchcock Pinnacle Rock first. I have wanted to get on top of this the moment I laid eyes on it last year 😍

We had the area to ourselves, and made a simple plan. Ryan would go up first, leading the easiest route on the right (5.7) and then belay up me, and then Dean.

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A huge thank you to Dean for these great photos! I will cherish these always❤️

Now it was Dean’s turn!

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Of course, summit selfies at the top of all of us!

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Dean is King of the World! 

 

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I love the reflections in Ryan’s glasses

 

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There is another route, a slightly harder (5.10a) on the left side that we wanted to try. So we rappelled down and went back up! Check out the right side of the tower, see that ledge? near the base? The climber has to pull over that roof.

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After we finished playing here😆 The guys wanted a bigger challenge. We made our way a short distance to the other side so they could climb Steve’s Arete.

This is a gorgeous climb and a 5.11a, not something I wanted to try, so I just took the pics

I believe that Dean went first

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then Ryan

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Both of these guys are strong climbers, and they struggled at times to send it. When Dean said “now it’s DeeDee’s turn”, I said “pass”! Next time😲 maybe.

Of course, they were interested in the harder route on the right, “Green Ripper” is a 5.12b and it took Ryan several tries to send it, but he got it!

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You can see his climb here: on his youtube channel! Its a three minute video.

After this the weather turned cold again, so our next two trips out had to be at lower elevation on the moutain. We made our way to La Milagrosa canyon a couple times, which required passing through some water. Off came the shoes😂

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The first time found us at a crag called “the beach”, mainly because it is always in the sun☀️ Ryan spent a long time working an overhanging 5.12, he came close but didn’t quite send it. It did make for some pretty pics!

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The second time we hit up the “Main Wall” I really liked this area, even managed a few lead climbs myself 👊🏼

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Joan on lead, with Dean belaying

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the belayer does not seem to be paying attention!

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Ryan’s happy to get this 5.12b “Ecstatic Electricity”

The weather shut us down for a few days for climbing. So Joan and I did some partner yoga🧘🏻‍♀️because of course, who wouldn’t!

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Did I mention that Joan is crazy!! I guess I am too 🤪

Our last climb was back at Windy Point, but Hawk Rock this time

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Dean in space

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While the guys worked on a couple routes, Joan and I climbed up the back way to watch from the top. We also wanted to take a look at a slack line that was set up on a nearby peak.

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It was such a windy day, we never saw anyone try to cross this!

 

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Dean topping out

 

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I’m just goofing around here, but the rock was a little sharp 😉

After a few other climbs, here and there, Joan and Dean departed for Red Rocks in Vegas. They would be meeting up with Ryan while he worked his way northward. It was sad to see them go, but we are all planning on climbing again next winter.

It was time for our daughter, Alex, to visit for the weekend. Alex, Ryan and I went to “Crags Against Humanity” which is low on the mountain and very easy to get to from the car. We went so Alex could get in a few climbs, and to help Ryan train for a rock rescue drill that he needed to perform at his AMGA rock guide II course that he would be taking at Red Rocks.

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Alex’s first lead at MT Lemmon

 

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My turn to lead

 

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Ryan “rescuing” me, I am supposed to be unconscious! 

 

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And I am saved!!

So now I am caught up!! Until Monday (three days from now) when Ryan and I start climbing at Smith Rock State Park. We went as a family two years ago! I wrote a post about it but I haven’t been back, until now.

So excited, and lucky, to get to climb with my kids💕

If you want to learn more about Joan and Dean’s adventures, you can find them on Instagram @love2dirtbag

Ryan is on IG @rtillson_  and he posts climbing videos at youtube: Ryan Tilley

OR click here: https://www.youtube.com/channel/UC6kqvEAyZZHVkIjfLCRo0Yw

 

 

 

 

Climbing and Hiking in Red Rock Canyon, Vegas Baby! 🧗‍♀️❤️

Meet the climbers😊

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Climbing trips are a fluid affair. So many factors have to come together to make these happen. Weather changes, people pop in and out, skin rips and muscle aches can get in the way…. You get the idea.

I tried to remember all this, and temper my excitement for this adventure. But how can you not get excited? Look at the beauty of this place! 😊

The genesis for this trip began months earlier, when our son, Ryan, told us he would be joining us in Tucson for the winter months. Of course, we would be climbing in Arizona, but what else could we do? Ryan had the answer to that! Red Rock Canyon is only a six-hour drive away, and just outside of Las Vegas, so plenty of campsites, hotels and restaurants in the nearby area. So, the planning began…..

 

While Dennis and I drove from Redmond, WA to the Rose bowl in Pasadena, Ryan and his buddy, Elle, would head directly to Arizona (with our cat in their car 😼), and we would all meet up at our house, in Tucson.

Ryan and Elle spent a couple of days at our house, recuperating from the 22+ hour, marathon drive, with Monti. By the way, the cat did great in the car 😲. We were all shocked by that! Which gave the three of us an opportunity to do a little climbing at MT Lemmon.

The following day, Ryan and Elle set out for Red Rocks. Dennis and I would not leave for another couple of days, this gave Ryan and Elle an opportunity to climb without us slowing them down! They are both very strong, and fast climbers!

Finally, we packed our car and set out, I was getting very excited🤩

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We arrived later in the day, as the sun was beginning to lower. Ryan wanted to send his project, a route called “Yin and Yang“, which turned out to be a 5.11a trad, crack climb found in Gateway Canyon.

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Look at this monster!

The hike to get there was rather steep, but Dennis and I welcomed the chance to move around, after the 6 hour drive. But, when we saw this….😳 gulp!  Ryan asked me to film his attempt.

The hike into Gateway Canyon was quite pretty.

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And Dennis found a great spot to watch Ryan climb

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As the light was fading, it was time for his best shot 🤞

 

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Ryan preparing to climb

Here are a few shots of him sending this!

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And the full video, which is 4 minutes long

The rest of us hiked to the top to check out the anchor Ryan had to build.

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That’s my foot at the top, looking back down to the start of the climb

Pretty cool, huh?! This will never be me 😂 We all hiked out and had a good dinner!

The next day, it was our turn to lay hands on the sandstone, for the first time! We went to Cannibal Crag in the Calico Basin area. The route I am on is “A Man in Every Pot”. It is only a 5.8, but my first lead on this rock. I would eventually repeat this climb again on the last day of the trip, and was much more efficient on it 😊

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I set the rope for Dennis so he could top rope it.

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Elle took a turn on one of the nearby 5.11 routes

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Dennis and I climbed another of the lower rated routes

Then we went around the corner, to the sunny side of the rock-it was a cool day with plenty of wind.😬

These routes on this side were harder, so Ryan and Elle had projects to work on.

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This was also Elle’s last day 😔 Ryan took her to the airport while Dennis and I played around on Caustic, a 5.11b route that we could top rope. We gave it a couple tries but did not send it. Next time!!

Since Dennis and I were on our own for the afternoon, we went back for lunch and then decided some hiking would be in order.

You do not have to be into climbing to enjoy this park. There are tons of hikes, from very easy to quite difficult, to give you an amazing experience😄

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As you can see by the clouds building up behind us, weather in the Las Vegas area was preparing to change. We would stay dry through this hike, but forecasters were calling for rain, pretty much any day now.

We made our way to the visitor center, which was basically empty at this time of week and day. We did get our first wild burro sighting!

We toured around the visitor center, but got bored, fast!

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We needed to get out and hike!

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panoramic shot from the visitor’s center

We chose, what we would later come to understand, as the least attractive hike from the visior center. Still, not too shabby!

The next day was “arrival day”, Andy Nelson would be joining us in the afternoon. Since we needed to pick him up from the airport, and the threat of rain was in the air, we opted for another hike, which is faster than a day of climbing. We did a few miles in Pine Creek Canyon.

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We split up here. Ryan and Andy went out to climb for the second half of the day, Dennis and I decided to give them some space. We did want to climb however, so we went to a nearby, indoor gym.

Red Rocks Climbing Center

This is an old school gym, taped routes, but lots of them! We concentrated on bouldering and treated it as a training day. We met up with Andy and Ryan for dinner and said good-bye to Dennis, as he was driving home, to Tucson, early the next day😔.

The following morning, I was on my own. Andy and Ryan were off to do a long, multi pitch route, and I would meet them later in the afternoon to climb (if the weather held out 🤞). I went for a run, which turned out to be a good cross training moment!

After a late lunch, the three of us returned to Cannibal Crag for some sport climbing.

I really only had time for one lead climb, but I was happy to get out there!

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I was surprised by this run out at the top! The route, “Caliban”, had three bolts and then quite a bit of unprotected climbing to the anchor. It was only a 5.8,  but still. A fall here would have been a decent drop, and a fair pendulum swing 😲, but I sent it.

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Ryan pretty much took the rest of the daylight working on his project, “Fear This Sport”, a 5.12b/c climb. Andy was there for him!

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Ryan did not get this one. And, we were running out of daylight!

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It was actually quite dark, and cold at this point

We hiked out with head lamps and crashed early that night.😂

The following, and last full day, was difficult as the weather was really unpredictable and we were all feeling a little sore from all the activity of the last few days. We started out with a multi pitch in mind, but then aborted when we saw the massive drainage ditches that would control any flash flooding that may occur.

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Andy checking out our options!

This ended up being another hike, but with full gear😬

Off to another, safer area, at least from a weather perspective! Dog Wall had several, not simple routes. Andy started off looking for something easy, but we never found it😂

Then Ryan dove in!

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As did Andy!

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I was just a cold belay bitch at this point!!😂😂😂

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And photographer,

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This is nearby, Circus Wall. I would like to come back to this one!

We ate lunch and went back to Cannibal Crag for a few last pitches, just as the rain drops began falling.

That’s when the rain hit, hard! Ryan and I decided to end our trip early because sandstone requires a full 24 hours to dry out before you can resume climbing. And, the forecast was for several days of rain.

We had one last half day, so Andy, Ryan and I went back to Red Rocks Climbing Center for the rainy morning.

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While the guys lead, I bouldered and traversed. Another good training session for me😊

Even though it rained, we did get a special treat! Alex Honnold and Brad Gobright were both there, training!!! 🤩 So cool to see climbing celebrities. And, no I did not get pictures of them, I would never bother them that way. I guess you will just have to believe me💕

Our last official order of business, before driving away, was to have lunch at one of Andy’s favorite restaurants.

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Momofuku is a Japanese restaurant in The Cosmopolitan Casino, located on the strip. It was my first time eating authentic ramen. Wow, pretty good stuff 😋

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We all ordered the same dish! I really liked it, and would definitely go again😄

Same with Red Rocks! There are so many climbs, and so little time! Thank you Ryan, Dennis, Elle and Andy, for sharing this adventure with me! Love you all❤️

A Guest Spot on “Loving the fifty something” blog!😊

HI Everyone!

First, let me apologize for being behind on your awesome blog posts! I am back now and hope to catch up, but I have to admit that I have been chronically behind for months now! 😳 And, we have three trips scheduled for August! I really hope to read your awesome words soon!

While I was traveling, Sam, from Loving the fifty something, published a guest post featuring me. She was kind enough to include me in her “amazing over 50’s” series! If you have not met Sam yet, she is a amazing over 50 herself! She surfs and mountain bikes and has a fabulous attitude about aging! Check out her blog and connect with an outstanding person!!

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Thank you Sam 🙏!

You can see her write up, (and then follow her blog!) 👇🏻

https://lovingthefiftysomething.com/2018/07/26/amazing-over-50s-guest-post-5/

 

 

A to Z Challenge: V is for VO2

Have you heard of VO2? This is one of those fitness terms that seems to be popping up all the time. So, I thought we should define it and I needed a “V” topic!😊

This is the volume of oxygen consumed when you exercise.

It is often expressed as VO2 max. This is a measurement of the maximum oxygen an athlete can use during intense exercise. It is basically a measurement of aerobic endurance, and the athletes’ overall cardiovascular fitness.❤️

This is not just for elite athletes. If you have had a stress test at the doctors office, you may have had this assessment.

How it is measured

The athlete, or patient, performs an exercise, usually riding a stationary bike, or running on a treadmill. The oxygen content is measured in the volume of air that is inhaled and exhaled. Remember, CO2 is exhaled and therefore contains oxygen molecules.

1449223426084-1wr8ssbdskbs1-630-80The test is 10 to 15 minutes and the athlete is required to raise the speed and intensity of the exercise until the point of muscle fatigue. The test must be performed in a lab with the measurement taken with the correct equipment, your Garmin reading is not accurate. Garmin, and other heart monitors can only track your heart rate, and then use your weight, gender, age and height to calculate your VO2, which is off by a large factor!

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The VO2 max is the point where aerobic metabolism stops and anaerobic metabolism begins, muscle fatigue follows quickly. Have you ever had a cramp when swimming or running? It hurts!😩 that is the point we are talking about.

 

Can it be altered?

While there is a strong genetic component, your VO2 max can be increased through proper training. Age, gender and altititude can also affect your VO2 consumption.

To give you an idea of what we are talking about, the averge sedentary person has a VO2 max of 35 ml/kg/min and elite endurance athletes are around 70 ml/kg/min.

Remember Lance Armstrong? At his peak, his VO2 Max was 85 ml/kg/min. He was able to manipulate his VO2 by increasing the number of red blood cells (which bind and carry oxygen). He took EPO, erythropoietin, which stimulates the formation of red blood cells. This was especially helpful when cycling in the mountains were there is less oxygen at high altitudes.

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Of course, he also tested positive for other substances as well, and won the Tour de France seven times before having his titles and medals stripped. Cycling is notorious for blood doping with EPO, and most riders complain that they cannot compete with the athletes who use performance enhancing drugs.

I hope this helps you the next time you see this in your health and fitness reading, which I am sure you are doing regularly!😇

References:

https://www.verywellfit.com/what-is-vo2-max-3120097

https://runnersconnect.net/is-vo2-max-worth-spending-for/

https://www.youtube.com/watch?v=fn3Yr-LS_l0

https://www.sport-fitness-advisor.com/vo2max.html

https://www.washingtonpost.com/national/health-science/lance-armstrong-case-prompts-question-why-is-there-so-much-doping-in-cycling/2013/01/18/32cd089a-5e61-11e2-a389-ee565c81c565_story.html?noredirect=on&utm_term=.913c54117162

 

A to Z Challenge: U is for UV Exposure

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This is a topic that has impacted my life in a couple ways. First, I am a natural redhead, meaning I have the freckles and white skin that often accompany that trait. As a kid I would burn instantly, but growing up in the Pacific Northwest it wasn’t too much of an issue. The sun was only strong enough in the summer, and that is really only 2 months out of the year.

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This is the UV index for Redmond, Washington today. ☁️

 

It wasn’t until much later in life, while studying comparative vertebrate anatomy, that I learned that my cells produce phaeomelanin, the least effective of the two forms of melanin. My melanocytes, (the cells in our skin that produce melanin) do not make the brown pigment that allows others to tan more easily. If you are a burner like me, then you also produce phaeomelanin, which are the yellow and red pigments. We are the freckled population!

I apply sunscreen everyday, yes everyday! My skin type is extremely sensitive to UV and we are constantly exposed, even on overcast days. I am concerned about all the effects of aging, not just melanoma.

Fast forward 40 years of so, and I now have a second home in Tucson, Arizona. This is a climate where the sun shines constantly! I have to be careful, but not as much as I thought I would have to be. Interestingly, as many of you know, things change as we age. I still have lots of freckles, but I don’t burn as quickly as once did. uv10

The UV index for the same date, in Tucson, Arizona. My environment has definetly changed ☀️

 

I thought it might be a good idea, with summer approaching, to take a look at our skin health. It is the largest organ of the body, after all!

Why do we tan in the first place, biologically?

UV light damages DNA. Melanin pigment is produced in an effort of the cell to aborsorb the UV wavelength, thereby protecting the DNA. The more UV exposure the darker the melanin pigment becomes in the outer layer of our skin. The lower layers will begin melanogenesis, a process to produces the melanocyte cells, which are full of melanin. Those cells move upward toward the surface of the skin, as you slough cells continuously. Once the UV stimulus is removed, melanogenesis slows and the dark cells are sloughed off. 600b0f283f4abfb1396fe84b6de96c05

If I get a “base tan” will I be better protected?

No. And that is going to bother some people. Regardless of what the tanning bed industry tells you, all UV light is damaging. The proof is the color of your skin!

All tans are signs of skin damage, regardless if the UV source is natural, or from a tanning bed! There are literally dozens of thorough, scientific studies to back up that claim. And still, people go to tanning salons, just as they continue to consume tobacco products in the face of overwhelming proof that cigarette are linked to cancer.😔

Melanomas are not the only damage: wrinkles, brown spots (age spots) and crepey skin are all long term effects from exposure to UV light sources.

If I don’t have a tan, am I getting enough Vitamin D?

Yes. Your body is incredible efficient at making Vitamin D and needs very little exposure to UV light to activate that pathway. In fact, the tan would be blocking the UV light from making the vitamin! There are far too many good sources of vitamin D that you can consume in your diet to justify the need to tan. At worst, you can take a supplement which would not harm your DNA!

Did you know?

National “Don’t Fry Day!” is May 25 this year! So, get out that sunscreen and apply generously and often!

References:

https://www.almanac.com/content/uv-index-chart-time-burn

https://www.epa.gov/sunsafety

https://oaspub.epa.gov/enviro/uv_search_v2?minx=-122.17978329999995&miny=47.62053510000008&maxx=-122.06778329999996&maxy=47.73253510000008

https://www.scientificamerican.com/article/fact-or-fiction-a-base-tan-can-protect-against-sunburn/

http://mentalfloss.com/article/50507/why-do-we-tan

https://www.skincancer.org/prevention/tanning