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EMMABE1's Photo EMMABE1 Posts: 16,926
10/15/11 6:31 P

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TEMPLATE ROCKY MOUNTAINS TREK - WEEK 7
NOTE: I am putting up a week long template since I have been asked for it – however I will be satisfied if you post once during the week – and update the whole week at once – OR if you blog on the trek at least once.in the week.

This is only one way of recording your compliance with the challenge – there are many others – or you may use parts of my template – depending on you!!

Group ???

Oct 16th– Goal - ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Oct 17th- Goal = ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Oct 18th - Goal = ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Oct 19th- Goal = ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Oct 20th - Goal = ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Oct 21st - Goal = ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Oct 22nd – Goal = ?? Challenge steps - ??? Extra Sightseeing Steps - ??
Description : of trek, what you saw, weather etc

Please tell me if you write a blog on the trek
When you have finished this week's trek - please claim your goodie!!

NB - I am sorry that some of you didn't get your goodies for week 5 - I have had a horrendous week of storms and intermittant internet coverage - If I owe you a goodie - Please ask (even if you asked before) - I will make sure you get it!

Everyone smiles in the same language.

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EMMABE1's Photo EMMABE1 Posts: 16,926
10/15/11 6:30 P

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NOTE: It seems to depend on how you count your steps – some of you count ALL steps in the day while others only count steps done as exercise rather than general “living” steps So – if you count ALL steps – then do Day 7 steps –but if you only count “exercise “ steps- you may rest on Day 7 Either way – Day 7 does not count towards goodies!!
However in Groups 2 and 3 ONLY Just to cause even more confusion what you could do – if you need to have a REST day on one day mid week – take it – but then you MUST use Day 7 steps as catch up !! As long as 6 days are recorded and you have posted a description of the trail you can claim a goodie
Group 1 – you have rest days anyway!!

To complete the Rocky Mountains Challenge Week 2, you will need to walk (regular or treadmill), chair march, run, or use a combo of all each day… whatever works best way for you

No matter what method you choose, you NEED TO COUNT YOUR STEPS. Remember, you don’t have to do the steps all at once, you can do them over the course of the day, but they MUST be done during that particular day. And you are allowed to catch up if you fall behind.

IMPORTANT: There is one rule to this challenge – you may NOT go ahead in the trail – no matter how many steps you take in the day, ONLY the stated, allowed number of steps are to count towards the challenge – extra steps should be recorded as well, but as sightseeing steps!!!

Since there are so many of us of various levels of ability and mobility, I have decided to have 4 groups of walkers. Please SELECT the GROUP that best suits your ability, but in making a selection, remember this should challenge your own ability.

GROUP 1 – limit to under 800 steps daily for the whole 8 weeks. Suitable for those who are just starting
GROUP 2 – Suitable for those who are more capable and have been either walking or chair marching for a time
GROUP 3 – Suitable for those who walk long distances in comfort
GROUP 4 - Suitable for Wheelchair/non-walking members ONLY
Every day this week – morning –
1 – Lift one leg – getting the foot as far off the ground as possible–with the knee straight but relaxed (don’t lock it) as if you are kicking something, then bend that leg at the knee but so it crosses over the ankle of the other foot–then take the leg out to the straight ahead position then put it down. (don’t lock the knee) do this double movement at least 10 times with each leg - Try for at least 5 sets with each leg, with a rest between each set.
2 - With left arm – Hold a 1 lb weight in your hand – use a can of food, a dumbbell or a bottle of water – start with hand by your left shoulder and push your hand straight upward above your head until the arm is straight with elbow relaxed (do not lock the elbow) Repeat 10 times then repeat with right arm. Try for at least 5 sets with each arm, with a rest between sets
ALL GROUPS - Extra steps you do are to be logged as exploring or sightseeing

You do not have to be in the same group this week as last week – BUT . Do not change GROUPS during the week

NOTE: Once you have selected your group and you start the Challenge, you come to THIS thread and POST at least ONCE in the week . If you come more often please GO TO YOUR OWN PERSONAL COMMENT and EDIT your comment with the new information. Remember to:

1) STATE THE GROUP YOU ARE IN
2) TELL US the NUMBER OF STEPS YOU HAVE COMPLETED
3) TELL US HOW YOU ARE GETTING ON: what you saw on the way, whether you are getting to the camp sites, what you saw on the way, what you had for food, and whether you are enjoying the trek!!
NOTE:.You will only be eligible to claim a Goodie if you post at least once in the week and complete all your weekly steps!!
OR
If you would prefer to write a blog on your Trek adventures – please do so – BUT please let me know when you have done this so that I can read it

WEEK 7
will be a combination of 2 trails starting and finishing at The Deer Ridge Trailhead - for interest, you can download the Wk 7 map from the photo section on the Team Page (look on the right of the page – under the Huddle button is a Photos link in red – click on that)
The Trail route is marked in blue – the orange dots are the camp sites - the small pink loop is the Interpretive trail on the first day.

Each day – record how you went – if you arrived at the destination and what you saw on the way, and about the camp sites we used and the camp food too!! We are lucky that we have an advance party setting camp up for us and carrying the provisions!!
Any of you who do more steps than the number required for that day – can record them too as exploring – and tell us what they found!!
To complete the challenge though – you only need do the required steps.
Week 7 –
Deer Ridge Trail head and Beaver Mountain Loop – 6.1miles
www.protrails.com/trail.php?trailID=
22
1


And
Deer Mountain Loop – 9.2 miles
www.protrails.com/trail.php?trailID=
96

The route up Deer Mountain begins in a stand of mature ponderosa pine and winds upward past lodgepole pine, aspen, and limber pine to the summit plateau. Spectacular views of the Continental Divide. Snow cover on summit may be 3-5 ft deep

Day 1: (Group 1 – 300 steps Group 2 – 1000 steps, Group 3 – 2000 steps)
Today we assemble at Deer Ridge Trail Head and take the trail towards Deer Mountain. This starts off as a nice easy walk but soon it stars to climb and get rougher underfoot. We make frequent stops and the views are worth seeing
Tonight we will camp on a flat section but the mountain towers above us – and has snow on it!!

Day 2: ( Group 1 – 400 steps Group 2 – 800 Steps Group 3 - 1600 steps)
Today we continue the climb to Deer Mountain – and into the snow!!
After a few snowball fight and a snack – we decide to descend to a more sheltered part for the night!!
www.summitpost.org/deer-mountain/203
60
4
For your interest

Day 3: (Group 1 – Rest - Group 2 – 1500 steps Group 3 – 3500 steps)
Since this camp site is n a good position and there are a few tracks off it leading to some wonderful views we are staying here for 2 nights but venturing out to photograph some wonderful sights. Also there are still a few wild raspberries to be had!!

Day 4: (Group 1 –500 steps Group 2 - 1400 steps Group 3 – 2500 steps)
Onwards we go –following a winding track through a downward path, and into meadow flatlands
We will camp tonight at the Beaver Meadows entrance station camp grounds

Day 5: (Group 1 – 500 steps Group 2 – 1400 steps Group 3 – 2300 steps
After a short hike up Route 36we werehappy to get away from the traffic coming and going and onto the peace of the trail
Tonight we will camp at the Upper Beaver Meadows trail head
www.360cities.net/image/beaver-meado
ws
-rocky-mountains#210.90,0.90,70.0
panoramic view for your interest

Day 6 (Group 1 -400 steps Group 2 - 1500 steps Group 3 3000 steps
Today we are wandering along a trail in Beaver Meadows, following under Beaver Ridg and with Deer Mountain dominating the skyline with its thick snow cap!!
We camp tonight at a camp site set up in the meadow – but protected from the winds that have sprung up!!

Day 7: (Group 1 – 300 steps Group 2 – 1000 steps, Group 3 – 2000 steps)
We follow the trail back to the Deer Ridge Trail head – bidding goodbye to the mountain that has dominated this week’s trail!! And knowing we only have one more week of this trek left!! I wonder if we are fitter for it – we have certainly breathed in clear mountain air
And so on to the last week – week 8 – wondering if there is any special thing to finish the holiday with!! Maybe!!

Remember to claim your goodie from me if you finish this weeks trek!!


Everyone smiles in the same language.

Co-Leader of
THE CHAIR EXERCISE TEAM - www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=32265


CHAIR EXERCISE FUN
www.chairexercisefun.com/

CHAIR EXERCISE VIDEOS
www.youtube.com/user/ChairExerciseTe
am?feature=mhee


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