You don’t need a gym membership to get a good workout. If you have space on your property and can rent or borrow some tools, you can build your own backyard gym. While this dip bar may look like it’s something just for one type of workout, you can also use it for sit ups and pull ups.

This was also built with available tools and while it may not be the best or easiest way to build yours, it should help give you an idea of where and how to start.

Note: I included the plans for adding a Sit-Up bar, which is optional. However, if you think you may want one in the future I suggest you follow my instructions on drilling the holes for it now as it will prove difficult to do once the posts are set in the ground.

Tools and Supplies

• 4 Pressure Treated Posts (8’ x 4” x 4”)
• 1 Pressure Treated Board (8’ x 2” x 4”)
• 2 Galvanized Metal Poles (1-5/8” diameter x 7’)
• 1 Galvanized Metal Pole (1-5/8” diameter x 28”)
  • Optional. Could be used for a sit-up bar.
• 1 Tube of Silicone based sealant
• Handful of Galvanized Nails or Wood Screws
• Power Drill
• Hammer or drill bit for your Wood Screws
• 2” Hole Saw Bit with Arbor Bit
• 1/8” Drill Bit (at least 4 inches long)
• Straight Edge Square
• Caulking Gun
• Hand Saw
• Post Hole Shovel
• Measuring Tape
• 2 Saw Horses/Elevated Work Platform
• Sharpie or other Marking Device
• Clamps

Once you have your tools and materials assembled, it’s time to start the build.

STEP 1: Cross Boards

Measure your 2×4 into four equal pieces each 2 feet long and cut them with your hand saw. These will be your cross boards and you can set them aside for now.

STEP 2: Post Construction

Lay out your four 4x4s on your saw horses and establish which side of each post is going to be the top and bottom. Then decide which of the two posts is going to have your Sit-Up bar running through it. When deciding the top and bottom of your posts, keep in mind that it is both difficult and unwise to drill a hole through a knot in the wood.

STEP 2.1 Mark each post with a line 2 feet from the bottom. This line will represent how deep each post will be buried. I recommend that you mark this as “BURY LINE” on all four sides of the post.

STEP 2.2 Mark each post at the point where your cross boards will go. This will be different for each pair of posts because one side’s cross boards are going to act as a ladder.

STEP 2.21 Ladder Posts’ Cross Boards: Mark your first lines 15.5 in. above the bury lines. The top of your cross board will lay on this line. Mark your second line 19.5 in. above the previous line. As with the previous board, the line you make is where the top of the 2×4 will sit. Make sure to use a square to draw your lines, as this will help you maintain level dip bars and ladder rungs.

STEP 2.22 Sit-Up Posts’ Cross Boards: Mark your first lines 1 in. below the bury line on both posts. Mark your second line 7 in. from the top of the two posts. Make sure to use a square to draw your lines.

STEP 2.3 Mark the posts where you’ll drill holes for your dip bars. To mark these holes, measure 4 in. down from the top of the post and make a line horizontally across each post with your square. On that line find the midpoint, approximately 1.75 in. from either side of the 4×4, mark this spot and make a vertical line with your square. The spot that these two lines intersect is where you will drill your guide hole. Repeat this process for all four posts.

STEP 2.4 Grab the two posts that you decided to put your Sit-Up bar in and in the opposite plane, (i.e. perpendicular to the dip bars) you’ll mark your holes. To mark these holes, measure 4 in. up from the bury lines and make a horizontal line with your square, and then find the mid point, approx. 1.75 in. from the edge. Make a vertical line on this mark and their intersect point will be the spot for the guide hole, much like the holes for your actual dip bars.

STEP 3: Drilling Holes

All six holes will have the same method for drilling. First take your 1/8 in. drill bit and drill straight through the posts where you made you intersecting marks in steps 2.3 and 2.4. This will serve as your guide for the 2 in. hole saw with 1/4 in. arbor bit.

I wasn’t able to find a hole saw that was deep enough to drill straight through the post in one shot so once you drill into the hole saws’ extent, flip the post over and repeat from the other side. This is why it is important to drill all the way through with your 1/8 in. bit first, to create a guide hole. Once you get your first hole routed through, repeat this process on your 5 other spots.

Editor-in-Chief’s Note: One thing that’s not mentioned when drilling holes, is that if you don’t want the bars to turn on you when doing pull-ups, I’d suggest drilling a hole running perpendicular to the bar in each 4×4 post while the bar is inserted. Then just insert a bolt and nut to keep each bar stationary. This step is of course completely optional, but I had good success with this method when constructing my backyard pull-up bars.

STEP 4: Assembly

Assembling the posts, lay out the two posts that are going to have the sit-up bar running through them. Make sure your holes are going to line up and then grab two of your 24” 2×4 cross boards. Measure and make a vertical line with your square a quarter inch in from both sides of the 2×4. (You can go ahead and do this for all four 2x4s now.)

Now, lay out the first 2×4 on either of your marks from STEP 2.22, make sure the top of your 2×4 is the side that is on the line, and make sure that the marks on your 2×4 line up with the sides of the 4×4 posts. Use nails or screws to attach this 2×4 to the post, 2 per post are sufficient. I used clamps at this point to insure that the 2×4 did not slip out of alignment as I was attaching it to the 4×4 post. Repeat this process for all cross boards on each line from STEPS 2.21 and 2.22 until all four 2x4s are attached and square.

STEP 5: Site Selection

When selecting a spot for your dip bars, you will want to find a location that has as little contour change as possible and I suggest you find a spot that doesn’t have a threat of branches or anything falling on it. This spot will need to be at least 6’ long and 2’ wide and be able to have 2’ deep holes dug into it. Be mindful of underground wires and septic pipes.

Use your post hole shovel to dig four holes 2’ deep and only as wide as your post hole shovel. These holes should be 24 inches apart from their two outside edges and 6’ apart from their inside edges. Refer to drawings for clarification. On whichever side you decided to put your sit-up bar make sure to dig a small trench about 6 in. deep between the two holes for the 2×4 to rest in.

With your level, do your best to make these posts as straight up and down as you can. This process can sometimes take quite a while but it is a very important step so take your time. Make sure that they are level on both planes of your posts. You can use your metal poles to help you ensure that both sets of posts lie on the same line. If you are not an avid digger, you may find it easier to align your poles properly if you get one set of posts in the ground both level and filled back in with dirt to hold them in place.

Next, measure from that set to find the spots for your other two holes. I’ll leave it up to you to decide which you find easier. You may find that your posts don’t rest in the ground all at the same 2’ bury line, this is fine as long as the majority of them are at or below this line. Especially the two posts that have the 2×4 underground.

Now make sure you fill the holes back in with dirt and do your best to pack the dirt in as tight as you can. You could use concrete to set the posts but I found that dirt worked just fine for this purpose. You will have to wait approximately 1 full week for the dirt to fully harden before you can use them, but it is worth the wait.

STEP 6: Finishing Touches

Slap on a couple of ITS Tactical stencils and decorate as you see fit.

STEP 7: Test and Work Out

Remember, freedom isn’t free!

Editor-in-Chief’s Note: Please welcome Justin Wooden as a contributor on ITS Tactical. Justin is an Aviation Ordnanceman in the US Navy as well as an avid rock climber and all around adventure sports enthusiast.

With 2012 behind us and 2013 ushering in a brand new year, I’d like to take this opportunity to really get at the core of living better.

To me, living better doesn’t mean a fad diet or a meat head workout routine that was designed for someone else, it means integrating healthy core principles into your life that will continue serving you for the long term.

Rather than list out a bunch of resolutions, that will more than likely get broken, I’ll be starting from the ground up and creating a series of articles that will focus on many different aspects of living better. We’ll be discussing topics like nutrition, functional strength and even organization.

This may seem strange coming from ITS, but these things are at the core of who I am and ITS is as a company. My hope is that through these articles you pick up information that you can integrate in your own way. I’m a big advocate of soaking up information and applying it to fit your lifestyle, not following a prescribed plan.

Starting with Fundamentals

Along the lines of not following a prescribed plan, I’ll be up front and say that I don’t have all the answers. This isn’t going to be a my way or the highway type of series. Unlike most things I read, everyone is different. Everyone has different goals and their own measure of success in achieving them. My goal in this series is to present what I know and what’s helped me over the years to stay healthy, happy and motivated.

You’re going to read things that you may agree with, or things you disregard, but I fully expect this and hope that you’ll add in your thoughts in the comments below. I know that I’m going to learn as well from what you offer up. Don’t expect overnight success with any of the topics we cover, but don’t let that dissuade you from giving them a chance.

Health-y [hel-thee] adjective: Possessing or enjoying good health or a sound and vigorous mentality: a healthy body; a healthy mind.

So what are the fundamentals to living a better healthier life? While these are also going to vary from person to person, here are 13 that I believe in and what we’ll be discussing in 2013:

• Being Conscious of What You’re Putting into Your Body
• Exercise and Movement
• Rest and Relaxation
• Enjoying Nature
• Living with Honesty and Integrity
• Spending Time with Family and Friends
• Working Passionately and Loving What You’re Doing
• Avoiding Clutter and Staying Organized
• Giving Back and Helping Others
• Learning Every Day and Becoming Self-Sufficient
• Knowing Your Goals and Dreams
• Defining You and Your Values
• Trusting Your Instincts

Here’s to a great 2013! I personally can’t wait to present the accompanying articles in the Living Better series and get things started. What goals have you set for yourself in this new year?

Depending on where you are in the country, Old Man Winter has either moved in or is just around the corner. The temperature may be dropping but that doesn’t mean you have to stop running outside.

We’re all guilty of pulling the covers back over our heads on those blustery mornings but armed with the right mindset and gear, running in the cold can be just as rewarding as usual.

Staying warm (and comfortable) comes down to your clothing choices. If you’re used to only running during the warmer months, you’ll have to adjust a ‘tiny’ bit.

Layers

Focus on fabrics that wick moisture away from your skin and steer very clear of cotton (because it doesn’t dry easily once wet). Just remember the phrase, “Cotton is Rotten!” Even though it’s cold, you’re still going to sweat. To keep your body temperature from getting low, you need to get that sweat off of your skin.

I’m not going to get into a whole post on layering but the basics are this:

• Base Layer – Moves sweat away from your skin.
• Mid Layer – Insulates and keeps body heat from escaping.
• Outer Layer – Offers protection from the elements.

I like to start with an Under Armour compression shirt against my skin and a Nike DriFit style shirt on top of that. It’s a personal preference that I use those two shirts to make up my base layer and some are happy with just one.

That combination base layer tends to always stay the same but my next layer will depend on how cold it is. If it’s not too chilly out, I’ll wear a thin wool and polyester pullover. It’s long sleeve and does a good job of keeping me comfortable without holding onto sweat.

If it’s really cold or windy and there’s no chance of precipitation, I’ll put on a thicker fleece pullover instead. This has thumb holes which offer some protection for my hands as well as a taller neck area that I can zip up higher.

I’ll also put on a light windbreaker on top of all of this if there’s rain in the forecast. Optionally, you could go with a soft shell, as they offer a good blend of breathability and protection. Something like a hard shell will offer the most protection but they can be bulky for running and not breathe nearly as well as the other options. If it’s raining so bad that you need a hard shell, I recommend figuring out an indoor workout or just sucking it up and getting wet outside. Just run really fast (sounds legit)!

Wearing pants will be also be a personal preference. I tend to stick with shorts most of the time. Now and then I’ll wear a pair of sweat pants or fleece pants from Outdoor Research if I don’t want my legs to get wind burned.

Accessories

It’s debatable on how much body heat you actually lose through your head, some say as little as 14% and others say upwards of 40%, either way it makes sense to put a [warm] lid on it. Don’t just look for a nice knit cap but try and find something that will also stop the wind. At various times, I’ll find that my head gets a bit overheated. If you run with me in the winter, you’ll see me take my hat off during the run or sometimes just prop it up on top. Layers help to regulate your body temperature and being able to take off one layer at a time is huge.

If you find that you don’t like wearing a hat, there are a number of other options for covering your ears. Sometimes it’s those little things that make all the difference in keeping you feeling warm and cozy. Pearl Izumi makes a technical headband or you can even get single ear covers, called “ear mitts” interestingly enough.

Gloves seem to be something that everyone differs on. I didn’t like them at first while I ran, but recently I’ve used them more and more. I’ll switch between a really cheap pair of those stretchy cotton gloves and something more technical. Yes, the cheap ones are cotton, but my hands don’t sweat much and they keep me just warm enough to be comfortable. Now and then I’ll use a pair of North Face E-Tip gloves that I got as a Christmas gift last year. They have little conductive pads on the finger tips so I can use my iPhone while I’m running. If your hands tend to get cold or maybe you have blood circulation issues, you may find gloves to be helpful.

Outside Magazine just had a post about why your nose runs while cycling (or exercising in general). Sometimes it’s due to allergies but the weather could be a culprit too. Either way, it’s another good reason to wear gloves (to wipe your nose) or at least carry a hankie. A funny alternative is the “Snot Spot” but it looks to be discontinued.

Something I try not to forget is chapstick. I like the medicated kind personally as it really helps to protect my lips from getting wind burned and dry. Your mileage will vary on this though. I’ve even heard of people who put a little chapstick on their nose or cheeks if the wind is especially harsh that day.

One last bit to mention is that there’s a myth to running in the cold. Some believe that the cold air will hurt your lungs, but from what I’ve found, it’s simply a myth. While the air outside is cold, it’s warmed to your body temperature by the time it reaches your lungs. You may notice your throat feeling a bit irritated, but that can be remedied by covering your mouth with a balaclava or a Buff. I like to run with a lozenge or gum in my mouth to keep it from getting dry and sore.

Motivation

It’s hard to get motivated to run in the cold and even more so with the time change and it getting darker earlier. How do you get motivated to run? Well, this will be different for all people but ultimately, you have to enjoy it. Don’t think of running (or working out) to be a chore, do it for fun!

• Get your running clothes out and ready. I’m much more likely to get out there if everything is laid before me.
• Hassle a friend to run with you until they give in. Misery loves company.
• Load up your iPod (or music player) with some motivating music or even some podcasts. Running while listening to a podcast or audiobook helps keep me distracted from the cold.
• Run for a cause. When you sync your runs with RunKeeper or Nike+ and Earndit, you earn credits that you can redeem for real world items.
• Read about running. There’s something about running blogs that make me want to get out and run myself. I find inspiration in the stories of others.
• On my worst days, I’ll get out for at least 30 minutes. That’s the length of most TV shows. Surely you can skip one TV show for a run.
• Don’t focus on pace, just enjoy yourself. Throw in a few breaks and take in the scenery.

Do you have some useful techniques on getting motivated for a run? I’m sure we’d all love to hear them! Share your tips and tricks in the comments below.

ITS Tactical Editor-in-Chief’s note: This post was written by Brett McKay and originally ran on The Art of Manliness.

Last week, my family and I went on a much needed vacation to our adopted home of Montpelier, Vermont. Kate and I have been going there about once a year since we’ve been married, and we even lived there for six months after I graduated law school. Vermont’s natural beauty really renews my man spirit. I try to get out and enjoy the Green Mountains as much as I can during my short visits. One of my favorite places in Montpelier is Hubbard Park — it’s 134 acres of nothing but beautiful Vermont woods and perfect little trails for rambling.

While Montpelier has a small, not-so-great gym, most Vermonters stay in shape like Kate’s uncle, the famous Uncle Buzz, does — by doing household chores and walking their ubiquitous canine companions. While I don’t own a VT homestead that needs tending, I was able to stay in shape using only things I found in the woods of Hubbard Park (and a trusty maul). Exercising outside with simply the equipment found in Mother Nature’s Gym pushes your body, boosts your manly vigor, and, as you can clearly see in the pictures below, aids you in growing a really sweet mustache.

Below I share my Vermont exercise routine. So wolf down your flapjacks, put on your flannel shirt and boots, grab your axe, and head outside. It’s time to do the Woodsman Workout.

Deep Breathing

Begin your Woodsman Workout with some deep breathing exercises to clear the mind and oxygenate your blood for the vigorous activity you’re about to take part in. A proper breath originates in the diaphragm. Slowly breathe in the fresh forest air through your nose. As you inhale, imagine your lungs filling up from the bottom to the top. Exhale through your mouth. Imagine the air in your lungs emptying from the top to the bottom. You’ll know if you’re breathing correctly if your belly moves in and out and your chest and shoulders stay still.

Take 20 deep breaths. Focus on the sound of your breath and the bubbling brook beside you.

Hike

Hiking serves as the foundation of the Woodsman Workout. In between the various exercises, we’re constantly moving because we’re constantly hiking. During my stay in Vermont, I tried to hike about 5K every morning in Hubbard Park. Keep a brisk pace while you hike, but make sure to take some breaks to really soak in the scenery. Perform each of the exercises below whenever nature moves you to do so, and as soon as you finish an exercise, start hiking again immediately.

Front Squat With a Log

As you’re hiking and taking in the view, be on the lookout for logs for hefting and hoisting. I found a fantastic log from a white birch tree on the side of one of the trails in Hubbard Park that was perfect for lifting. It weighed a good 75 pounds. If you can’t find a proper lifting log, earn extra woodsman points by felling a tree and bucking a log.

Squats are a great way to develop the lower body strength needed for powering through long hikes and putting unruly moose in leglocks. While the back squat (with the weight on the back of your shoulders) is the best squat exercise to activate all the muscles in your lower body, I opted for a front squat in my Woodsman Workout because 1) I didn’t have a squat rack and 2) I wanted to focus on my core and quads, which the front squat does.

• Hoist your log from the ground and into your arms. The log should be resting as high up on your arms as it can.

• Slowly squat until your thighs are parallel with the ground. Because your hamstrings are less taut during the front squat, you’re actually able to get a deeper squat with less strain, so feel free to “break parallel” if you want. While you’re squatting, focus on keeping your torso straight. Do 3 sets of 8 reps, resting a minute between each set.

Overhead Press With a Log

The shoulder press is one of my favorite exercises; it’s even awesomer when performed with a giant birch tree log. The overhead press works your entire body: shoulders, upper-chest, core, and legs. The log’s girth makes the lift a bit more difficult because you have to activate different muscles to maintain hold of the log during the lift.

• Hoist your log to the top of your chest. Grip the log about an inch or two outside shoulder-width. Feet should be about shoulder-width apart. Look straight ahead.

• Press the log over your head. As you lift, exhale. When the log passes your forehead, shift your torso forward and continue lifting the log. Lock your elbows when you reach the end of the lift and hold for a second. Slowly lower the log back to the starting position, inhaling as you do so. That’s one rep. Do 3 sets of 8 reps, resting one minute between each set.

Bear Crawl

• I harnessed the power of my animal spirit guide, the noble bear, by performing bear crawls through the woods. There’s nothing much to them. Just get down on all fours and crawl like a bear, making sure your knees don’t touch the ground. Perform the bear crawl in one minute spurts whenever you feel like it during your hike. Shoot for 5 crawls during your hike.

Boulder Tossing

You’ve probably seen people tossing medicine balls in the gym. The equivalent of that in the Woodsman Workout is boulder tossing. Tossing heavy boulders is a full body workout. You work your back, chest, legs, arms, shoulders, and core. Best of all, it’s fun to throw heavy things around in the woods.

• Select a good sized boulder. Mine weighed about 50 pounds, give or take. Bend down with your legs to pick up the rock and lift it to your chest.

Walking Lunges With a Log

We worked our quads with the front squat, so now we need to hit our hammies and glutes. Lunging through the woods with a log hoisted above your head will do the trick.

• Begin with log hoisted above head.

Lumberjack Press

I first learned about the lumberjack press from Canadian AoM fitness contributor Chad Howse. It was only fitting that I include an exercise called the “Lumberjack Press” in the Woodsman Workout. The lumberjack press is a great shoulder exercise. It also activates your core muscles in order to keep the log straight and balanced during the lift.

• Begin by hoisting your log lengthwise onto your right shoulder. Grip the log in the center with both hands — the left hand in front, the right behind — so the log is nice and balanced.

• Lift the log above your head, making sure it remains straight during the lift. It’s harder than you think it would be.

• Lower the log onto your left shoulder. Yes, the expression on my face does indeed make it appear as if I’m strenuously pushing out a beaver-sized B.M. But that, my friends, is the face of a man who successfully completed one rep of a lumberjack press. Just four more to go! Lift the log again and rest it on your right shoulder. Complete 2 sets of 5 reps. When you finish the first set, switch your hands so that your right hand is in front and your left is in the back. That will work your left shoulder more.

Wood Splitting

A Woodsman Workout wouldn’t be complete without a session of wood splitting. Splitting a stack of wood is a tremendous workout. You work your arms, back, and core swinging the maul around. It’s also a great cardio workout.

• Place your log on a larger log. Start off with your non-dominant hand near the butt of the maul handle and your dominant hand placed near the maul’s head. Bring the maul head above your head.

• Swing down. As you swing, slide your dominant hand down the shaft of the maul for extra power.

• Aim for the center of the log. Follow through on your swing until your maul completely splits the wood. Get another log and keep splitting. Be sure to switch up your hand placement during wood splitting sessions to work the different sides of your body.

Photos by Deborah Johnson-Surwilo

Editor-in-Chief’s Note: The Art of Manliness is a fantastic Website dedicated to uncovering the lost art of being a man. It features articles on helping men be better husbands, better fathers, and better men. Check them out and be sure to subscribe!

When I first saw the Darkfin Gloves featured on the members-only discount Website, Huckberry, I knew I had to try them out. As an avid swimmer and all around water enthusiast, I wanted to see if the increased surface area would translate into faster speed in the water.

I try to swim in open water whenever possible, but lately many of my swim days are limited to swimming laps. That being said, I headed to the pool to see how the Darkfin Gloves would perform.

Darkfin Gloves

Made in the USA from natural latex rubber, the seamless design of the Darkfin Gloves utilizes no adhesives, so bonding is permanent. They also feature cotton-flocked surfaces for enhanced grip and form fitting cuffs. I haven’t found any “stretching out” of the cuff thus far in the ten or so times I’ve used them for hour-long swim sessions.

The first thing I did when putting on the gloves was to get the gloves and my hands wet. They come dusted with food-grade corn starch for easy donning in a non-water environment such as sky diving, but for water, they recommend submerging the glove to don them.

After jumping into the deep end of the pool at my gym, I treaded water for about 10 minutes and found that I was treading with decreased effort and able to keep myself further out of the water if I wanted. I wish I could have used these for The Tread during 2nd Phase at BUD/s while I was in the Navy, it was an evolution where you were required to tread water for 5 minutes with twin 80 SCUBA tanks on your back and your hands out of the water. Although, just using hands would have made that more enjoyable. I didn’t pass it until my third try out of four possible attempts.

 Something mentioned in the Darkfin instructions and literature is that the gloves will NOT make you a better swimmer and that they’ll cause muscle fatigue in people who do not possess the necessary upper body strength to support the additional resistance created.

While I found the first statement to be true, I somewhat disagree with the last one. I certainly didn’t expect them to make me a better swimmer, but the muscle fatigue will come for anyone that isn’t already integrating resistance training into their swim routine, i.e., me.

I felt the use of the Darkfin Gloves in my shoulders after swimming laps with them, but it wasn’t a lasting soreness. Not using paddles or any resistance in lap swimming for a long time, contributed to the soreness, yet  it wasn’t for a lack of upper body strength.

Time and Stroke Decrease

Here’s a look at the typical difference I’m seeing in my stroke count and lap time moving at a moderate pace through the water on a 25 yard lap.

• Without Darkfin Gloves – 00:57:93 / 21 strokes / 25 yds.
• With Darkfin Gloves – 00:54:91 / 17 strokes / 25 yds.

I’m anxious to try the Darkfin Gloves out with other activities such as open water swimming, sky diving and scuba diving. Although, since there’s not much in the way of paddling done while scuba diving other than treading water, they may be more of a hinderance than a help. More to follow!

You can pick up the Darkfin Gloves directly from http://www.darkfingloves.com/

They say that the One Day Hike (ODH) may be the mid-Atlantic region’s oldest long distance hike. Even though The Sierra Club has been hosting this popular adventure since 1974, I just found out about it last year.

They have two distances for hikers to choose from, a 50K and a 100K. All but 1.5 miles of the hike is on the C&O Canal tow path as it winds from Georgetown, Washington, DC to Harpers Ferry, West Virginia. Hiking 62.14 miles in a single day is not what some people consider a day hike, but this is exactly what they are asking people to do.
Being a guy, my ego is in need of a constant check. Luckily I was able to subdue my testosterone enough and made myself promise that I would take this one slow. The mission is to complete the hike; that is all. No speed records, no bricks, just finish.

To complete the hike in the allotted time, you need to average 20 minutes per mile (approximately 3 mph). If you miss the cutoff times at any given station, they bring you in. It’s part of the rules you have to agree to but ultimately it’s for your safety and I understand that.

Note: They throttle the signups and don’t have a waiting list, so you just have to wait until they open registration periodically and grab a spot as quickly as possible.

Since this is a supported event, there are strategically placed aid stations with food, water, medicine, etc. I planned on carrying everything I could to move as fast as possible and keep stops to a minimum. I did however take advantage of the aid stations for food and water resupply when I really needed it.

Gear Loadout

• Outdoor Research Mentor Waterproof Shell
• Outdoor Research Sequence Long Sleeve Zip Tee
• Under Armour Compression Short Sleeve
• ITS Tactical ETA Kit and Trauma Kit Pouch
• Lowa Renegade II GTX Boots
• GORUCK GR1
• GR TAC
• SmartWool PhD Socks
• SureFire Saint Minimus
• Sea to Summit Ultra-Sil 50L Pack Liner
• Source WXP 3L Helix
• LokSak Bag
• Black Diamond Trail Ergo Cork trekking poles
• Fisher Space Pen M4 TAD Edition
• Rite in the Rain No 954T
• iPhone
• iPod Nano
• Zagg Sparq 2.0

The conditions for this hike could not have been better for me. I operate best in the cold and rain doesn’t seem to hurt my morale at all. In fact, for some reason I tend to welcome the rain because I feel as if it becomes a mental barrier for others. So with a low around 39 and high in the low 50′s, I was excited.

I met the organizers in a dark parking lot in Georgetown to check-in. I haven’t experienced this “feeling” in a while and it’s fun being wide awake and geared up for an adventure at some crazy hour (2:30 AM) surrounded by similarly crazy people. We are setting out to hike 62.14 miles in less than 24 hours. I think that’s crazy.

0300 – A Dark Start

After a brief chat about safety and more on what to expect, we were off. My start is fast but I’m feeling good. I’m cranking out 13-15 minute miles and listening to music. Some songs get me feeling pumped and allow an even faster pace. But the miles don’t exactly fly by and even with a slower than running pace, I’m starting to get hungry.

I keep moving as I swing my backpack around and pull out some snacks. I plan on eating as much as I need but I also don’t want to burn through all of my food before I reach the first food station. Something I noticed was that when people around me had to get something out of their bag or maybe pick a new song on their iPod, their pace slowed down. I made an effort to speed up during those times I was distracted.

Arriving at the first station I decided to adjust some things and only stay for a minute. I was good on water and feeling fresh so I wanted to get moving to the next checkpoint. Breakfast was waiting for me there and it was about 10 miles away.

Breakfast is Served

I rolled into the breakfast station at mile 22 in just over six hours. To be honest, I kind of was expecting eggs and sausage but happily scarfed down the bagels, muffins, oranges, and yogurt they laid out. I also took time to get some blisters drained by the first aid crew. The volunteers at this event are downright saints. One person will pop your blisters and bandage you up while the other is asking what they can get you from the food table, all while being as chipper as can be. Saints.

I started off slow as I left the breakfast stop but soon picked up pace. I decided to use my trekking poles and push like I was skiing and they really helped a ton. Somehow I snuck a 14 minute mile in there but eventually had to slow down as my legs began to tighten up. Also, my feet were feeling incredibly tender. Almost as if I were stepping on thumb tacks.

I blew through the next aid station at mile 30 to save time and preserve my feet. Stopping seemed to make it worse. After all, it’s only 5.6 miles to the next station which is the lunch stop.

I eventually slowed down as I neared the next station. Things are starting to get worse. I arrived at Whites Ferry (mile 35.6) at 2:05 PM. Sat for a minute until I could muster up the strength to rise and hobble to the food table. I downed a PB&J and took another as well as some trail mix for later. I left the station at 2:23 PM because it closes at 3:10 PM and I didn’t want to be out of the running just yet.

Painful Truths

About a half mile down the trail, I was by myself as I started to realize the gravity of it all. Things were hurting too bad. My pace was deteriorating. My body was shutting down. At this realization, alone on the trail, leaning on my trekking poles for support, I broke down.

I did the math and realized I wasn’t going to make the next cutoff. My goal was to finish and certainly not quit. I won’t be able to finish but at least I’m not quitting. I gave it everything I could. It was extremely difficult for me to reach that conclusion but soon I was ok with it.

It started to rain and lasted for my last 2 miles. I arrived at what was to be my final station at mile 42.5, 20 minutes beyond the cutoff. I was forced to end my hike there. To be honest, if allowed to go on, my pace would have been so slow that I wouldn’t have made the finish in 24 hours anyway.

I didn’t earn a patch but that doesn’t mean I won’t go back. I’ll return to hike the full distance and I’m still proud of myself for covering 42.5 miles in just over 14 and a half hours.

A Look Back

Now that I’ve had time to rest and reflect, I realized a few things I did wrong and what I need to do for next time. I forgot about this event up until a few weeks before I could sign up. That didn’t leave a lot of time for training and honestly, you really have to train for this. I did one hike that was about 18 miles but they highly recommend you do at least a 35 mile hike if attempting the 100K.

Looking over the OneDayHike.org website, it’s full of great advice that I’ll follow to the letter for next time. Building up your feet and legs during long days of walking will go a long way when you do the real thing. I was ill prepared and thought that a general level of decent fitness would get me through. It did not. This wasn’t something I could muscle through even though I tried.

Even though I failed to reach my goal, do I recommend others attempt this hike? Yes. It’s an amazing adventure that you should try if you have even the slightest interest. Visit the ODH site and follow their training program. You know I will.

I want to say a huge thank you to everyone that volunteered and manned the aid stations. Being greeted by a complete stranger who is more than excited to get food for me or pop my blisters while I rested did wonders for morale. The volunteers make this event what it is and I plan to reciprocate and become one sometime.