One thing I love doing is pre-packing for overnight trips. Laying out all your gear, deciding what you need depending on weather/ time of year/ nature of the trip etc, and deciding what to take and what to leave behind. One handy tool I have to help myself prepare for trips is a checklist. I’ve shared my own personal list below, which may be helpful for anyone who wants to make their own. You can download a .doc version here if you want to edit it.

This list is a good starting point of things you should consider bringing on trips, but really it depends on each individual on trip and personal preferences for what you pack along with you. The most important thing is having a little survival kit that contains all the essentials, then building out from there. It’s also good to consider what things you want to carry on your person instead of in your bag. Should you somehow get separated from your pack (fall in water or otherwise lose it), you’ll want to have a bare minimum of essentials in your pockets such as matches, a knife, whistle, and so on.

Day Tripping Checklist

Must Haves

• Appropriate clothes (jacket, layers, hat, proper boots, etc)
• Extra clothes (rain gear, gloves, toque, extra layer, etc)
• Enough high energy food plus extra snacks
• ~ 1L Water
• GPS and/or Map, Compass
• Cell phone
• Sunscreen & Sunglasses
• Water Purification Drops (Pristine)
• Headlamp (or flashlight)
• First Aid Kit
• Fire Starter (flint & steel)
• Lighter and/or Waterproof Matches
• Knife
• Whistle
• Emergency Shelter (Blanket, Bivy Sack or Tarp)

Good to Have

• Guidebook or printed description of trail
• Camera
• Multi tool
• Extra clothes (sandals, socks, etc) & towel waiting in the car
• Napkins or TP
• Hand Sanitizer
• Candle
• Binoculars
• Thermos – Hot drink
• Waterproof pencil & paper
• Trekking Poles
• Chapstick
• Care card
• Bear spray/ bangers

Other Things to Consider

• Does someone know where I am going and when to expect me back?
• What is the weather forecast?
• Do I need to be aware of the tides, sunset time, or other factors?
• If I get stranded over night am I prepared?
• Is my cell phone, headlamp, etc, fully charged – Do I have extra batteries for any of these?

Overnight Trips

All of the above plus these:

Must Haves

• Tent and/ or Tarp(s)
• ~ 75 – 100ft Rope
• Garbage bag(s)
• Contact solution and case
• Weatherproof bag for hanging food cache
• Sleeping Bag
• Stove
• Fuel
• Pots/ Cutlery
• TP
• Extra batteries for headlamp

Nice to Have

• Tiger Balm
• Extra buckle for bag
• Bug repellant
• Biodegradable soap
• Hygienics  (toothbrush, deodorant, etc)
• Lantern
• Sleeping pad
• iPod (portable speakers)
• Playing cards
• Book
• Swim shorts
• Mosquito net
• Sandals

Tags: Backpacking,Checklist,Gear
Categories: Hiking, Products & Gear
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photo credit:trekmtber

I’ve been curious about the Vibram FiveFingers since they came onto the market a few years ago. The claim made by Vibram is that they “can strengthen muscles in the feet and legs, increase range of motion in ankle, improve balance and proprioception, and improve posture” (Source: Wikipedia).  But I was  skeptical they’re just a gimmick. A fad designed as a money grab, whose popularity would die down in a few years.

Since I got into running this year I’ve been doing some research on them and looking into the science behind their design and at independent product reviews. Since everybody I talked to / every blog and article review I read pretty much raved about them, I decided I would grab a pair to see for myself. I asked my Dad (owner of all things shiny and new) if he had a pair. He said he did and he had never used them. Luckily for me we have the same size feet and he kindly donated them to me .

The first night I got my hands, er, toes on them I was itching to try them out so I went for a short run (about 4km). A lot of the literature I read said you’re supposed to ease into them to avoid injury as you’ll be working new muscles, or using new parts of muscles that normally aren’t under a lot of stress. So how did they feel, other than making me feel a bit ridiculous? The first few blocks around my neighborhood I didn’t really notice a lot, other than I could really feel the impact of my feet on the pavement, and that they were fairly loud. I sounded like a horse clip-clopping down the street. You’re definitely aware there is very little padding between you and the pavement, but stepping on rocks, sticks, and running on gravel trails doesn’t really hurt. It just feels…. different, but not necessarily bad.

After a while, I did figure out why they sounded so loud. It was because I was landing more on the ball of my foot as opposed to my heel.

One of the best articles I’ve read is from Wired Science, which goes in depth into the discussion of running barefoot vs. in shoes and gives  a balanced review of the pros and cons of each. “With thick heels, people lengthen their strides, landing heel-first and letting the shoe absorb the impact of each footfall. You can’t do that barefoot (try it sometime), so your body naturally falls into a shorter stride, landing first on the outside middle or ball of your foot. As you advance your foot rolls inward; the arch flattens and helps absorb the impact; it then springs back up as you lift your foot and push off the ground.” They posted the following video on the difference in foot strike, running barefoot vs. in shoes.

Just like the video shows, I can clearly feel myself landing more mid-foot and taking shorter strides. One thing I want to do is count the number of strides I take in shoes vs. barefoot. I recently read that elite runners all seem to take about 180 strides per minute (regardless of how fast they are running, marathon or 400m race, men or women). The argument is that taking shorter strides actually improves economy, even though you are making more of them. I’d be interested to see if the Vibram’s put me closer to the 180 strides per/minute mark. I’m sure they must. But does this help you form a habit of shorter strides when going back to running in shoes? Je ne sais pas.

After my initial foray into the FiveFingers I got a bit overzealous and went for a 9km+ run around Stanley Park. That was a mistake. At about the 5km mark I could feel my right calve getting tense. Being on the seawall, I had no option but to continue around the loop to my car for the remaining 5km. By the end both my calves were pulled, and my right foot had two fair sized blisters. Today I’m limping and can feel my calves are sore and tight (but not in the good post-workout sore kind of way). My feet themselves are also actually sore (but in a good post-workout sore kind of way), so I can really see running barefoot really does work your muscles differently than running shoes. My advice, like all advice I read but ignored…. ease into them gradually!!

I guess in the end I’m not skeptical anymore. I’ve read enough articles exploring the science and it seems to make sense. It also seems to make sense that after evolving for millennia sans-shoes, our feet would be fairly good at what they do. The sheer soreness of my calves and feet after my long run are telling me that new muscles are clearly being worked, and I don’t see how this could be a bad thing. That being said, you could just run truly barefoot to get the benefits and not out the dough for the Vibrams. Although you’re risking stepping on small pieces of glass, tearing your feet on the pavement, etc. In the end, using them for the odd run is something I’ll gladly add to my running schedule (about 10% of your training is ideal according to the Wired article). If nothing else, it feels pretty neat and keeps things interesting.

Tags: FiveFingers,Vibram
Categories: Products & Gear, Running
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Coast Mountain Sports is re-branding as ATMOSPHERE.

In promotion of their new name, look, and product selection, they are having a sale where you can take 20% off ticket prices in store until April 12.

Further details are here.

Tags: ATMOSPHERE,Sale
Categories: Deals, Products & Gear
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Arc’teryx, one of my favorite outdoor clothing manufacturers, is having one of their factory sales next week. Huge discounts are available and these sales are always busy. Hours are:

Public Sale:
Saturday, March 27th: 10am – 6pm
Sunday, March 28th: 10am – 6pm

There will be a large selection of gear up to 75% off. Their location is 100-2155 Dollarton Hwy, North Vancouver. Click here for a map

Tags: 2010,Arc'teryx,North Vancouver,Sale
Categories: Deals, Products & Gear
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This is a sponsored post

Every outdoor enthusiast’s addiction is, of course, the gear. One brand that has long been helping people with their addiction is Merrell. Merrell Shoes are probably their most well-known product, but they carry a diverse line of apparel and bags as well. They started making active footwear over 20 years ago, and have one of the best reputations for quality in the industry, best known for the Vibram outsoles and the unpopable air cushions in their shoes.

MERRELL is dedicated to the outdoor journey of discovery -the search for self-knowledge, meaning, friendship, and fulfillment that links the world’s people who enjoy the outdoors. Whether born on the mountain or raised in the city, enjoyment of the outdoor is independent of age, income, occupation or culture. The outdoors re-energizes, restores, illuminates…and clarifies what is important to us all.

Since our beginning 20 years ago, we have maintained our passion for innovative designs and fine craftsmanship. Our core values set the standard for every boot, shoe or sandal we make. Merrell is designed for all men, women, and children who recognize “outdoor” as a progressive mindset – spanning the natural to urban landscapes.

Merrell is a company that seems to have good corporate social responsibility. They also sponsor the local Seek the Peak Relay in partnership with Grouse Mountain, an event that benefits Rethink Breast Cancer.

Categories: Products & Gear
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