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With Veterans' Day just around the corner, the City and County of Denver, Denver United Veterans Council, Metropolitan State University of Denver Army ROTC and Colorado Tribute to veterans are gearing up for their largest celebration ever.
The United Launch Alliance "Run, Rejoice and Remember," will host several family-friendly events happening all day throughout downtown Denver on Nov. 10 to celebrate, honor and recognize the city and nation's veterans.
The celebration will include a Veterans Day 5K race, a parade, a festival, an honor roll reading and an evening celebration.
Locations and times vary depending on the event. For more information visit www.DenverVeterans.org.
Run, Rejoice and Remember events
Denver Veterans' Day 5K race, Auraria Campus at 8 a.m.
Denver Veteran's Day Parade, Pepsi Center to Civic Center Park at 10 a.m.
Honor Roll Reading, Colorado Veterans Monument (Broadway & Lincoln near Colfax) following parade
Denver Veterans' Day Festival, Civic Center Park at noon
Denver Veterans' Day Celebration, Auraria Campus from 3 to7 p.m.


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Author, Larry Yates is tackling childhood obesity and other issues with fun and innovative books.
By Brian W. Carter, Sentinel Staff Writer
The month of November was Diabetes month, and even though it has come and gone, diabetes has not. It continues to be one of the biggest health issues to tackle. The more disturbing note is that it is affecting our children the most.
According to the CDC, childhood obesity has tripled within the past 30 years. Among children, ages 6 through 11, obesity has increased 6.5% in 1980 to 19.6% in 2008. Among adolescents, ages 12 through 19, obesity has increased from 5.0% to 18.1%. So how do we get our children to understand eating healthy? Larry Yates has come up with a creative idea.
Yates, author, illustrator and CEO of Mechisedec Publishing Key Note Entertainment, has published a series of books that addresses the subject of eating right and being healthy. "The Greedy Mouth and Upset Stomach: A Children's Story to Help End Childhood Obesity" is a fun and unique way to explain to children the benefits of eating right.
"It is such a tragedy to witness so many children suffer from diseases and health issues caused by obesity. I can't stand by and watch another child die because of poor nutrition…I urge everyone to get involved and help their child, student or patient make healthy choices, so they can live long enough to have a future," says Yates.
He uses clever illustrations with understandable humor that's sure to help any child get the point. The read is simple, basic and gets down to the core of the problem and the solution. Yates does a good job of conveying a fun and unique story that will help kids to understand how their body works.
Yates also has another fun book entitled, "The Greedy Mouth and Achy Tooth" which will be released at a later date. This story addresses hygiene and how kids need to keep a healthy mouth.
For more information on Larry Yates and his books, visit www.thegreedymouth.com

subset: commoncrawl


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Solas Amita 2111-093-11P Aluminum Boat Propeller
Propeller Specifications:
- Part(s): #2111-093-11P
- Manufacturer: Solas
- Brand:Amita
- Material: Aluminum
- Diameter: 9 - 1/4
- Pitch: 11
- Blades: 3
- Rotation: Standard (Clockwise)
- Usually Ships Within: 1 Business Day
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Great value & high performance make this a favorite.
Custom 1-piece prop built just for your engine.
About Solas Boat Propellers
Amita Aluminum Boat Propellers
- High quality aluminum propeller.
- Universal blade design to fit wide variety of applications.
- Designed for outstanding acceleration and top speed.
- Tough heavy duty rubber bushing smoothes shifting and won't slip.
- Exclusive Solas squeeze casting process nearly eliminates porosity making our aluminum propellers stronger and tougher than traditional die cast propellers.
- Solas aluminum propellers have 4 layers of paint applied using superior coatings and high-tech painting process to ensure excellent anti-corrosion performance.
ApplicationsAmita propellers offers the best performance in these types of boats:
- Outboard powered inflatable
- Aluminum
- Ski
- Bass
- Flats
- Walleye
- Offshore single and dual engine
- Commercial
- Pleasure
- Runabout
- Pontoon boats
- Stern driven family cruisers
- Runabouts
- House boats
|80% (1549)
|11% (230)
|2% (46)
|1% (24)
|4% (87)
- Scores shown are based on all Solas Amita propeller reviews.
- Not all Solas Amita reviews may be shown on this page.
- Click See All Reviews to view all Solas Amita propeller reviews
Propeller reviewed on Sep 25th, 2017
put it on my 20hp kicker motor for 25 ft cabin boat . it really turned motor into a keeper
Propeller reviewed on Sep 19th, 2017
Well made.
Propeller reviewed on Sep 18th, 2017
Came in early and works great. Thanks
Propeller reviewed on Sep 18th, 2017
Fit perfectly.
Propeller reviewed on Sep 17th, 2017
Ordered this new prop to replace an old one I was glad to be able to find it couple years ago it was unavailable. Got me on the plane quickly and everything worked perfectly got about 15 miles an hour on a 14 foot boat with 8 horse motor . Used it on Labor Day weekend run a full tank of gas and had no problems . Fast service prop arrived three days and fit perfectly
Propeller reviewed on Sep 16th, 2017
I bought the wrong prop and have got nothing but a runaround trying to return it. I have gotten 5 plus emails asking how my experience was . I have Not got the email with return instructions on it. I even called and they said they woul send it. Still waiting. I did get another are you satisfied with product!!
Propeller reviewed on Sep 14th, 2017
good price, fast shipping
Propeller reviewed on Sep 14th, 2017
I am happy with the speed I received the product.
Propeller reviewed on Sep 13th, 2017
I have this prop in a 10 pitch, and wanted to compare the 9 pitch....my boat is a little faster with the 9 pitch if the load is light.
Propeller reviewed on Sep 11th, 2017
I called Iboats and talked directly with a stateside salesman. He informed me that there were some available even thought the web site stated that they were out. He could see the inventory at some of their Distribution Centers. I told him where this item is less expensive on-line, and he matched that pricing. I placed the order and the prop arrived in less than 5 shipping days. Excellent service and quick turn-around. I would be happy to call and use Iboats again.
Propeller reviewed on Sep 9th, 2017
Great quality product. I inspected it closely and didn't see a single flaw. I had no idea how much performance would be gained from a new prop and had I, I would have replaced it long ago.
Propeller reviewed on Sep 5th, 2017
I chose Iboats.com because their inventory and price, they had the item I needed at an excellent price. The shipping was fast, on my porch in a couple of days. I could not ask for better service and merchandise was exactly as stated. Thanks Iboats
Propeller reviewed on Sep 5th, 2017
nice prop fit well,
Propeller reviewed on Aug 31st, 2017
The quality of the solas amita prop was evident upon opening the box. Good clean lines and no casting marks. It fit my motor as it should and it's performance is exactly what I was looking for.
Propeller reviewed on Aug 31st, 2017
I will shop at iboats again, already told other people about your site. Thanks!
Propeller reviewed on Aug 29th, 2017
This prop was a perfect fit and performed very well.
Propeller reviewed on Aug 29th, 2017
Solid well made,just what l ordered.
Propeller reviewed on Aug 29th, 2017
Fits perfect, quality prop
Propeller reviewed on Aug 29th, 2017
I like Solas props and have had them before. I was told by customer service I didn't need a hub kit twice on the Phone. Another customer service rep emailed me and said I did need a hub kit. Bottom line was I needed one and I spent another $35.70 to get it. I wasn't happy with the rpm performance of the prop from the prop selector page but I am stuck with it. They do not accept returns even though it looks new. I was told they look at the props under a microscope to look for exhaust residue. Huh?? Overall I am not happy with Iboats. Will not be a returning customer.
Propeller reviewed on Aug 28th, 2017
Very satisfied and a good buy to boot!
Propeller reviewed on Aug 28th, 2017
Great product
Propeller reviewed on Aug 26th, 2017
easy good quality prop
Propeller reviewed on Aug 26th, 2017
your sales person was very helpful
Propeller reviewed on Aug 25th, 2017
What a difference this made to my boat! I have an 18' bow rider with a new 4.3 l omc cobra. Took it out for the first time with the original prop and I wasn't impressed. Switched to this one and WOW! I'm still hitting 47 mph too!
Propeller reviewed on Aug 25th, 2017
The prop got to me quick and what a difference it made on my boat, had trouble getting on plane with the old prop but not this one. Excellent!!!
Propeller reviewed on Aug 24th, 2017
I have 1985 Evinrude 30 hp. Lost my prop. It was easy to find the proper prop, and also showed me what other parts were needed. Only thing I didn't like was the cotter pin. I feel it is too small, thin for the job. Free shipping, along with the reasonable prices and it arrived within 24 hours of ordering will make me a repeat customer!
Propeller reviewed on Aug 24th, 2017
very well made prop this is my second solas prop very pleased
Propeller reviewed on Aug 23rd, 2017
This prop fits my 18HP Tohatsu like it came with it! Tries it out today and VERY happy!
Propeller reviewed on Aug 23rd, 2017
Needed a spare to keep on board, and this is a nice prop at a really good price. iBoat service was great and shipping was fast and free.
Propeller reviewed on Aug 22nd, 2017
Very happy with proformane third one I have bought doesn't like rocksbut that's my fault


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Avery® Manifold Inventory Tags 15372, Unstrung, Manila, Numbered 1001-1500, 6-1/4" x 3-1/8", Box of 500Product Number: 15372
Make the process of tracking your inventory simpler. These easy-to-use Manifold Inventory Tags let you fill in relevant information, including article or kind of material, size, unit price and more, to facilitate the process of counting inventory. Each manila tag features a detachable top sheet and a layer of carbon paper, so you can keep the completed tag attached to the item in question and file a copy away. The tags are sequentially numbered in red from 1001 to 1500 for easy reference. With these tags, your inventory is organized and accounted for.
Product Description:


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Hi all,
First post here so forgive me if its obvious.
I have had some experience over the years of the Tibetan tradition but always found that the practice of Theravadin meditation 'works' best for me. I follow the breath until I feel an extremely deep sense of calm and a sort of quiet never achieved through any other practice. However, when I am in this state my mind always seems to want to meditate on Emptiness in much the same way as I was taught in the tibetan practices; ie. identifying the object to be negated (the 'I') then trying to find it. Ultimately it is of course unfindable thus demonstrating its inherent Empty nature...etc...
My question is this, how can the practices in the Theravada bring about a non-conceptual experience in the same way the above practice does?
Thanks in advance!


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An R package for metrology. metRology provides classes and calculation and plotting functions for metrology applications, including measurement uncertainty estimation and (eventually) inter-laboratory metrology comparison studies.
- Plotting for Key Comparisons (dot-and-bar, consistency)
- Uncertainty evaluation using algebraic or numeric differentiation, with support for correlation
- Monte Carlo evaluation of uncertainty (including correlation for normally distributed variables)
- Classes and functions for location estimates for metrology comparisons
- Mandel's h and k statistics and plots for interlaboratory studies
- Support functions for an excel interface
Other Useful Business Software
Object storage is clearly the simplest, most flexible, and most scalable way to store tons of unstructured content. Scality's Zenko.io enables developers and businesses to take advantage of this simplicity, for free. Whether you're programming in Go or Java, or whether you're using existing applications for personal or shared data management, Scality's Zenko.io is a great starting point.
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text:
Kris Humphries (lower back) is a game-time decision on Wednesday against the Mavs.
Dwyane Wade and the Bulls have agreed to a contract buyout.
Tony Parker (left quad surgery) is targeting a return "at the end of November," nearly two months ahead of his original timetable.
Nikola Mirotic has agreed to a two-year, $27 million deal to return to Chicago.
Alex Len signed his $4.2 million qualifying offer with the Suns on Sunday.
Knicks coach Jeff Hornacek said there might be some situations late in the game that Tim Hardaway Jr. plays some point guard.
The Knicks have agreed to trade Carmelo Anthony to Oklahoma City in exchange for Enes Kanter, Doug McDermott and a draft pick, according to ESPN's Adrian Wojnarowski.
The Suns acquired Troy Daniels and a 2018 second-round pick from Memphis for a top-55 protected in pick 2018.
Gerald Green has agreed on a deal to sign with the Bucks.
Markieff Morris had sports hernia surgery on Friday and is expected to be out 6-8 weeks.
Kris Humphries plans to sign a non-guaranteed deal with the 76ers, according to Shams Charania of The Vertical.
Damian Lillard said he would like to see Caleb Swanigan win Rookie of the Year.


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An elderly woman hobbled into my clinic, precariously balanced with the assist of two canes. Her face had a worn and ashen look, depleted of all vitality. The seemingly simple act of getting into a chair exhausted her.
Disabling arthritis had largely restricted her to a life lived within apartment walls, one devoid of a pain-free day over many years. I tried to contain my astonishment upon hearing she had never used an analgesic stronger than aspirin or acetaminophen. Before I could ask why, she offered matter-of-factly: "Because my doctor said it would turn me into an addict."
On another day, I was working in an emergency room and staring at my new patient who lay motionless on a gurney — a young drug abuser who'd become unresponsive after overdosing on prescription painkillers. We kept monitoring his weakening breaths, evaluating whether to intubate him. Meanwhile, his fidgety girlfriend occasionally offered that we needn't worry — because he "always" came out from under the pills "just fine."
I'm sorely reminded of these two patients by last week's news about yet another governmental initiative to regulate physicians' management of pain. Basically, the initiative aims to tighten controls over doctors' abilities to prescribe painkiller narcotics that contain hydrocodone — drugs with brand names like Vicodin and Norco. And, unfortunately, I don't see it helping either of my patients with their very different narcotic problems.
Thinking about the initiative actually gives me a headache — not just because of added pressures from more regulatory burdens, paperwork, and federal scrutiny should the initiative be implemented.
Rather, it's because the new initiative is so potentially harmful to vulnerable patients in pain while, at the same time, offering too small a bandage for too big a wound — a cosmetic fix for our country's deep and enduring social problem of prescription drug abuse.
This matter should — or, actually, already does — concern us all. Because at some point, each of us will likely suffer physical pain — our own, or our loved ones' — and be at the mercy of doctors (and regulators) for its relief.
Each of us is also likely to bear the toll of prescription drug abuse. Through our own sad personal experiences involving addiction. The overdose deaths of friends, colleagues, role models. Frustrating encounters with overly-cautious doctors who seem to withhold painkillers when we need them.
So, what actually happens if last week's 19-10 vote of an advisory panel to the Food and Drug Administration is accepted, given final HHS approval, and implemented? Essentially, the federal government will change how it categorizes drugs containing hydrocodone — switching them into the more tightly regulated category of "Schedule II controlled substances" that includes the likes of OxyContin and fentanyl.
And this is what that re-categorization means in the clinic, between patients and health care providers: It limits the amount of hydrocodone-containing pills that can be prescribed at any one time. It disqualifies nurse practitioners and physician assistants from prescribing these drugs. And because it eliminates a physician's ability to fax or phone-in prescriptions, it also requires patients to obtain from a doctor a new prescription for each refill.
For patients in pain with legitimate need for these medications, such changes will probably make it even more difficult to obtain relief. Those difficulties will be amplified for millions of Americans living in rural or underserved areas of the country where health care is often dependent upon nurse practitioners and physician assistants.
Likewise, for the 49 percent to 83 percent of frail nursing home patients in persistent pain who would be required to make frequent trips to doctors' offices for prescriptions. And let's not forget people suffering disease flare-ups on weekends, facing thousand-dollar-visits to emergency rooms to secure a doctor's prescription.
By requiring more patient visits to doctors for prescriptions, the proposed changes will also incur higher health care costs, extra administrative burdens, and greater expenses for patients in terms of co-pays, lost wages, and travel time.
Still, it's also true that the initiative will likely lead to fewer hydrocodone products being diverted to the streets. Hopefully, in turn, that might help to curb our country's epidemic of prescription drug deaths. The most recent data available from the Centers for Disease Control and Prevention attest to the seriousness of this problem — more than 16,500 Americans died in 2010 after overdosing on opioid-based painkillers.
Certainly, we need to figure out how to curtail prescription opioid diversion and abuse. But the proposed initiative involves a lot of collateral damage to patients in pain, all the while inefficiently addressing the fundamental issues of substance abuse and addiction.
Those fundamental issues are not going to be solved by piecemeal legislation that merely reduces one of many drug options on the streets. That's not how addiction and substance abuse are cured. Surely, we have learned that lesson from prior experiences with regulatory and legal prohibitions against other prescription or recreational drugs — morphine, alcohol, cocaine, heroin, OxyContin, marijuana.
Overall, we physicians need better training in pain assessment and opioid prescribing to equally serve our patients in pain and those suffering substance abuse. And regulators ought to come up with more efficient means to pinpoint handfuls of rogue doctors and patients who are making life more painful for the overwhelming majority of Americans.
Finally, everyone — regulators and politicians included — should humbly acknowledge that it's impossible to measure another person's pain. Doctors don't have lab or x-ray tests that can gauge the veracity or intensity of a patient's claim of suffering. And while treating pain is always an imperfect enterprise, it should not be made more imperfect by unreasonable and unreasoned demands that are placed upon it.
Kate Scannell is a Bay Area physician, and the author, most recently, of "Flood Stage."


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Entries from Mountaineering Fitness & Training
July 7, 2015
Posted by: Pete Van Deventer
Categories: Mountaineering Fitness & Training
There is no way around it: there are some days where fitting my planned workout into my schedule is impossible. On the days when chores and errands catch up with me and I don't have much time to do a workout, I have a go-to workout that I know I can do in 45-50 minutes. On a day when life feels too busy and I'm tempted to blow my workout off, having a quick workout ready helps me to stay motivated and get out the door.
My workout involves a short, 10 minute running warm-up, 15 minutes of short intervals, a 5-10 minute cool-down, and a short series of core exercises. Depending on what phase of training I am in and what my goals are, I may alter the pace, number, or duration of my intervals. During my aerobic building phase, I might run at a tempo that is slightly slower than my 5k race pace for 2 minutes, recover at a light jog for 1 minute, and repeat 4 more times. This bump in pace helps to mix up my tempo and keeps my legs feeling a bit quicker, but the effort isn't so hard that I'm building up large amounts of lactic acid. Later in the season during an intensity phase, I might push the pace of those intervals right to my threshold, or do shorter 1 minute, all out efforts, with a full minute of recovery in between. This helps to build my anaerobic threshold, and develop my ability to recover as well. The warm up and cool down are really important for preventing injuries, and I try to resist the temptation to skip or cut short either.
The light core session to close doesn't necessarily build a lot more strength, like a dedicated strength session would be designed to do, but it gives me maintenance. I mix up the exercises, but an example workout might be:
- 3 sets of 50 crunches
- 3 sets of 20 pushups
- and 3 sets of 20 dips
I always end this workout with the same series, something that we used to call a "super set" on the college ski team. It consists of:
- 100 crunches (feet on the ground, curling my torso towards my knees, but not a full sit-up)
- 50 sit-ups to the side (alternating sides)
- 25 leg raises (some straight on, some to either side)
- and 100 more crunches to finish
Having one piece of my routine that is exactly the same each time lets me develop a benchmark for how my core strength is feeling.
While your go to workout doesn't need to mirror this, try to develop a workout that has definitive goals. If your time is pressed, a short series of intervals will be more beneficial for your fitness than a 30 minute easy jog, most of the time. Having some goals allows you to be focused during the workout, even if it is just for a short period of time. Your go-to workout can be any genre: cycling, running, swimming, or spinning are all good options depending on where you live and can do readily. Remember to build up your strength over time; trying to jump right into a "super set" tomorrow if you haven't been doing a lot of core strength is a recipe to get injured. Good luck with your training, and stay motivated: it will pay you back in enjoyment many times over on your next climb!
Pete Van Deventer is a senior guide at RMI Expeditions, guiding climbs on Mt. Rainier, Mt. McKinley, and abroad. He calls Aspen, CO home, where he also teaches avalanche courses and is a fully-certified ski instructor.
April 21, 2015
Posted by:
Categories: Mountaineering Fitness & Training
As your next climb approaches, it's a great idea to revisit your training plan with a critical eye and make a plan for how you are going to tune-up for the big event. Within four to six weeks of your climb, assess what is going well in your training and what could use a boost. This might mean entering a race or checking back in on a set of benchmarks that you've been using.
It's difficult to make an effective difference in your endurance base at this point—there simply isn't time. Cramming in all of the hours that you wish you had done earlier is more likely to lead to injury or showing up to the climb already fatigued. Have confidence that you've done the job of setting yourself up with a good base and look to these other areas of your fitness for the final tune-up:
Core strength: Your core is comprised of all of the muscles that surround your spine, the side muscles, pelvic muscles, the glutes, as well as (but not just!) the abs. These muscles provide the link in the kinetic chain between your upper and lower body, and thus, nearly any movement you make ripples through the core. In climbing, a strong core helps to link the movements that we make rest stepping uphill with the stabilization of the upper body, including a heavy pack. Add an extra workout or two per week of core strength—focusing on the whole core not just the abs—in the weeks leading up to your climb. The extra strength that you build will help you to climb more efficiently, for longer!
Anaerobic threshold: Your final weeks of training should include some tune-up interval workouts. Try to find a mix of slightly longer level 4 interval workouts to increase your anaerobic threshold, and shorter, speed oriented workouts to tune-up your fast-twitch muscles. Emphasizing some harder intervals and speeds during your final weeks can give you a greater ability to recover from hard efforts during your climb and give you a few more gears should you need them.
Flexibility: A focus on strength training often comes at the expense of flexibility. As the muscles are broken down by training and recover again to build strength, they tend to tighten. If you haven't dedicated much time to stretching and flexibility, use this opportunity to build it. Building flexibility will help your muscles work more efficiently during the climb and can help to prevent injuries or discomfort that may arise from the effort.
In your final tune-up don't leave out your long workouts completely, but you can reduce your training volume or hours, and in doing so free up some workout time to focus on these areas. Though mountaineering is an endurance sport, strength, flexibility, and your capacity for high output activity are all important and the effect of your training can be greater in these areas over this last period of preparation. Pick out the elements that could use a tune-up, and take this opportunity to maximize your gains and head into your climb feeling ready and prepared.
Questions? Comments? Share your thoughts here on the RMI Blog!
March 10, 2015
Posted by:
Categories: Mountaineering Fitness & Training
The gym is a staple of many people's training routine. For many who live in the city, or are simply trying to balance packed work, family and training schedules, the gym is the perfect place to get an efficient and high quality workout in. Really progressing in your training takes a lot of discipline and determination. While the gym provides a great venue to get a lot of work in, it can also be a place full of distractions and a place where routine starts to set in and your progress can begin to feel like it is stagnating. Alternatively, there are those who are almost allergic to gyms and avoid them completely. Regardless, after months of training towards your goal, if you live in a locale that isn't currently anchored in a deep freeze, taking your strength workout outside is a great way to break your routine and inject some new energy to your training.
Pick your favorite short jogging loop, and rather than just going for a 45 min jog, turn it into a core strength session. Set out for a good warm-up, jogging at a gentle pace that is still conversational. After 10 or 15 minutes of jogging, set your sights on a comfortable spot (grass or a forest floor are much nicer than concrete!) and pick two exercises to do a set each of (pushups and crunches for instance). This style of workout will build more endurance strength since it utilizes body weight, so try to pick a number of repetitions that you can do several sets of with recovery, but still push you hard in the individual set. 60 full crunches and 40 pushups is a great example. Once you have completed both sets, return to your feet and jog easily for 200 meters. Rather than a standing recovery, the active recovery of jogging easily will still allow you to recover, but will train your body to recover while maintaining at least some level of effort. After the active recovery, pick another comfortable spot and pick two more exercises to do a set of each (dips on a park bench and side planks). After completing the second round of sets, jog again for another 200 meters before doing a third set of exercises. 6 exercises is a great number to start with for your total workout. Continue the process until you have done 3 sets of each (9 total strength stops). Once you are done, finish the loop to cool down and head home!
As you progress, you can vary the workout in the number of repetitions you do during each set, or by varying the total number of sets. Try to mix up the exercises that you use week to week, so that you stress muscles in a different way. This a great workout to do with partners. You can spice it up by having different partners choose the exercises for a given set, which can add variety, an element of surprise, and show you some new exercises to add to your routine. Your local park or parkway is a great place to head to for this workout. If you don't have a loop that is suitable, try a couple of laps of a small park. While it may take some imagination to get going, getting outside and breaking up your strength routine is a great way to keep the upward progress of your training going!
These resources have a number of good core exercises for inspiration:
January 16, 2015
Posted by:
Categories: Mountaineering Fitness & Training
Yoga studios have popped up nearly everywhere it seems and are as common as gyms in many places. Combine that with all sorts of free online classes and podcasts, and yoga is an activity that is readily available to nearly everyone. There are numerous different styles which focus more heavily on different aspects of the practice, such as stretching, building core strength, or mental training. The combination of strength, stretching, and focus that yoga builds can hold a lot of benefits for athletes, but many do not include it in their training routines. Yoga has a place in your training routine as you prepare for your next climb.
It builds strength: Training for climbing often focuses on a handful of major muscle groups in the legs and core. We do squats for our quads, carry weight up stairs to build our quad and hamstring strength, and do sit-ups and other core exercises for balance and to help stabilize a pack. All of this training does a great job building the major muscle groups we need, but often leaves the surrounding smaller muscles underdeveloped and leads to imbalances that can ultimately lead to injury. Frequent and consistent yoga practice helps to develop those smaller muscle groups that are often left out, helping to balance out the body.
Many yoga poses have a strong focus on balance: Consistent yoga practice helps to develop increased balance and coordination. In climbing, good balance and coordination translate directly to more efficient movement, and ultimately to being able to climb for longer, at a more comfortable rate.
Yoga involves a lot of stretching and is a great way to increase your flexibility: Yoga improves joint and muscular flexibility, translating to greater range of motion, which in turn, yields an increase in performance. Increased range of motion also allows greater strength conditioning since the force can be exerted over a greater period. The increases in strength and performance ultimately lead to greater muscular efficiency, benefits which will certainly be felt on your next long summit day!
The Shavasana portion that usually concludes each class help you to develop mental control: Stretching and strength poses were originally included in the practice of yoga to prepare the mind and body for the meditation and mental training that follows. Developing the ability to calm your mind, quell your doubts, and focus on the task at hand makes climbing a much more enjoyable experience and will improve your success in the mountains.
The number and different types of yoga classes can be intimidating for someone exploring the practice of yoga. Shop around until you find a studio that you like, and explore the different classes they offer. Don't be frustrated if you can't do the poses at first; stick with it for a few weeks and you'll make huge improvements in your practice and will see the benefits creep into the rest of your training.
Questions? Comments? Share your thoughts here on the RMI Blog!
Okay - on the Stair Intervals and eventually the Stair 1, 2, 3, I am using the stairwell in a local 7 story building. The thing is that it takes less than two minutes for me to cover the seven flights. So, how do you handle that and still keep with intervals of 2 minutes of intense effort followed by a period of rest? If I repeat the stairs I have to descend which ends up being rest. Can you describe another pattern of effort and rest for such a situation? Thanks
Posted by: Jim McIntyre on 2/19/2015 at 8:37 am
October 7, 2014
Posted by:
Categories: Mountaineering Fitness & Training
For the last 2 years, my focus in my personal climbing has been climbing 8000m Himalayan peaks solo, without the aid of supplemental oxygen. My training program has to reflect the increased mental and physical strains that climbing in this style demands.
My training must change significantly depending on the season of my next expedition - spring versus autumn. The difference lies in what I have been doing already leading up to a climb. My summertime climbs working as a guide on Mt. Rainier are a fantastic aerobic base to train from since the terrain, techniques, and exertion mimic much of the climbing on 8000m peaks. Nothing beats the real thing for training. Since I have not been climbing Mt. Rainier weekly leading up to a Spring climb, I have to dedicate more training time to endurance workouts around my winter-time home in the Sierras. I find that my perceived fitness changes a lot between seasons; in the spring I am able to move faster but with less endurance, while in the autumn I feel a deep reservoir of endurance but a lack of speed.
I break my training into blocks of 10 days, rather than weeks, with each 10 day block building on the last in terms of intensity, distance, and strength. A sample 10 day block would look something like this (descriptions of each workout are below):
Spring Training
• 1 climb with a gain of 5,000' or more (moving as fast as I can maintain for 2 hour stretches)
• 3 trail runs with a gains of 2,500' +
• Multi-muscle lifting 2x
• Enduro lifting 1x
• Anaerobic Intervals: 8 intervals, 1x
• Rest day 2x
During the course of my total training program, I also include 2 single push 20+ hour ascents.
Autumn Training
• 2x Mt. Rainier summit climbs (18,000 – 27,000ft vertical gain total) (4 days total)
• Trail run 2x with 2500ft+ gain
• Multi-muscle lifting 1x
• Enduro lifting 1x
• Anaerobic intervals: 8 intervals, 1x
• Rest Day 1x
Similar to my Spring training program, during the summer months leading up to an Autumn climb, I include 4-5 Muir Snowfield "sprints" (goal of sub 2hrs). If I am not working on Mt. Rainier, I substitute another snow climb of a constant grade with gains of 4000 – 5000'.
Specific descriptions of each workout:
Multi-muscle lifting: Clean and Jerk, Deadlifts, Power snatch (Olympic style lifting). I frequently add a Bosu ball (a squishy rubber half circle) into some of my lifting exercises for a balance component.
Enduro lifting: I think of this as anything I can do 15 to 20 reps of, whether push-ups, sit ups, pull-ups, excercises on a weight machine, barbell lifting or Olympic style lifting, and core exercises. My goal for lifting is not to bulk up, but to ensure I have a solid strength base.
Anaerobic Intervals: The goal is to get into my max heart rate zone for as long as I can handle (no more than 2 min, or the anaerobic component is lost). Techniques I "enjoy" are wind sprints, spinning machines, rowing machines or deadlifts. I find that I perform best coming off a solid 2 day rest.
Single Push Ascents: Within my training window I'll try for a few 20+ hour, single push ascents. These provide a great training benchmark for my physical fitness, and help me build the mental fortitude that long 8000m summit days require
"Snowfield sprints": I try to find easy to moderate snow climbs, so that the focus is on aerobic fitness and not technical proficiency. My goal is to either single push through the entire ascent or take quick 5 minute maintenance breaks every 2 hrs. I keep the stress high, near my aerobic threshold for the duration of the climb. My go-to choices have been Mt. Baldy outside of Los Angeles and the Muir Snowfield.
Maximizing my training gains:
First off, I have days that I don't stick to the plan. It's totally ok! There are days that I just curl up with a box of Cheez-its and watch Netflix. My mind and body need time to recover and its important that I listen to those signals. With a good day of rest, I head into my next workout ready to push until exhaustion!
My plan also has to incorporate the terrain that I have at my disposal. This requires shifting my exercises from the plan somewhat, still with the intention to accomplish the given task: trail runs and body weight exercises to replace lifting can still accomplish my goals of strength and balance training, and give my body new stresses. I try not to sweat missing a particular workout if the terrain simply is not conducive, and focus instead on what I can accomplish.
I change things up, and try to avoid too much of a routine. I know the ways I want to stress my body within this 10 day block but how I go about it changes regularly. For example, I keep a list of strength exercises I use on the wall as an easy way to - at a glance - select a new routine for the day.
Good training partners are essential: their routine will likely take my body out of any established routine I have created, and the extra motivation is invaluable. I add exercises I find fun and effective so that I have a broader program to pull from.
I pay special attention to my diet and nutrition during these intense training periods as well: what I eat can have a huge effect on my recovery and the gains I take away from training.
My plan is a constant work in progress, and is always shifting with the new demands that each new climb might bring. I try to take time after each climb to assess what worked and what didn't so that my training is even more effective the next time around.
Alex Barber is an associate guide at RMI Expeditions and splits his time between the beaches of Southern California and mountains around the world. Last Autumn, Alex made the summit of Cho Oyu, solo and without bottled oxygen. This past Spring, he made it to 7600m on Shishpangma's Inaki Route. He summited 8156m Manaslu on October 1st, for his third Himalayan climb.
Questions? Comments? Share your thoughts here on the RMI Blog!
Thank you Alex for sharing insight on your training plan. This is a Top-5 training advice article for mountaineering. I have received the RMI training blog in the three years and in many regards this was the most helpful. I have saved this one to refer to often. Thanks again.
Posted by: TimR on 1/5/2015 at 4:29 am
October 1, 2014
Posted by:
Categories: Mountaineering Fitness & Training
Aerobic Base Training
Aerobic Base Training is the foundation that the subsequent layers of your training will be built on. The first of the three standard phases of training, the goals of aerobic training are to increase muscle efficiency and endurance. During this building phase, your body develops its capillary network, delivering more blood (and oxygen) to your muscle fibers, minimizing lactate production, maximizing lactate disposal, and increasing mitochondrial density (which produces ATP to fuel your muscles).
Aerobic base training was initially pioneered by New Zealand running coach Arthur Lydiard1. In the 1960 and 1964 Olympic games, three of the athletes he coached combined for 6 medals, dominating the distance events. The world took notice, and soon some form of his theory of aerobic base training had become commonplace in nearly all endurance events. There were many misconceptions to his theory though that endured: namely that aerobic training involves lots of long slow miles, and nothing else. In reality, Lydiard typically included three workouts into his athletes base periods: long runs, shorter steady state runs at an increased effort, and fartlek type interval workouts.
Each workout in the period accomplishes a specific purpose, with the overall goal being to maximize the aerobic energy system before moving on to anaerobic training. While long workouts accomplish the goals that we usually think of such as increasing blood flow and muscular efficiency, the steady state workout is designed to increase the aerobic threshold (the level of effort the body can exert while maintaining aerobic metabolism and not producing lactic acid), and the fartlek workout is designed to mix up the pace, letting the legs turn over more quickly to stimulate the muscle fibers in a different way and develop the neuromuscular system as well.
As mountaineers, these same principles and goals apply. During our base phase, our goal is to maximize the aerobic energy system, and so long workouts, shorter steady state workouts, and fartlek intervals will all help to build that strong foundation that the rest of our training will come to rest on. Into that mix, we can also add endurance strength (light weights, but lots of reps) and core strength workouts to start to build the well rounded fitness that is so essential for our sport! During the base building phase, higher intensity workouts should still be done at a moderate pace however, perhaps around 80-85% of your max heart rate, rather than a 100% all our effort. This pace will continue to develop your slow twitch muscle fibers while beginning to develop your fast twitch fibers as well. This has the added benefit of reducing the chance that you get injured as you move into more intense workouts during later phases of training.
Mt. Rainier may not be the Olympics, but we can certainly train like an Olympian, and that foundation laid now, will provide the support for a great climb on your next big objective!
(1: http://runnersconnect.net/coach-corner/base-training-running/)
Questions? Comments? Share your thoughts here on the RMI Blog!
September 15, 2014
Posted by:
Categories: Mountaineering Fitness & Training
The advice "show up in the best shape of your life" can mean very different things for different people. People from all sorts of different backgrounds come to Mt. Rainier for an adventure and they can all have great success, but it helps to know what you are training for. For an Ironman triathlete, perhaps it isn't so much about showing up in the best shape of their life, but in the right shape: the physical demands of mountaineering can be very different than those of a triathlon. For someone venturing into the mountains for the first time, building overall aerobic fitness and core strength may be the focus.
Numbers that help to understand the climb:
17,982' (5480m) of total elevation gain and loss
21 hours on our feet
45-55 lbs of weight potentially in your pack (pack weights do decrease for summit day)
30,000+ steps up and down (no one has ever actually counted them all for us)
2/3 roughly the amount of oxygen available to us at the summit versus sea level.
36 hours in which to do all this (*four day summit climb)
First off, aerobic fitness: For most, summit day on Mt. Rainier will be far and away the longest period of sustained exertion that they have ever done. A typical summit day involves 15 to 16 hours on our feet; as a general guideline that includes an hour of packing and prep, 10 hours of climbing to the summit and back to Camp Muir, an hour of packing and recovery at Muir, and 3 more hours down the Muir Snowfield. Even though the overall pace of our movement is slow, the sheer amount of time on our feet and moving adds up to be exhausting. Now consider that the previous day, the team spent 5 or 6 hours climbing to Camp Muir, and then got maybe 6 hours of somewhat fitful sleep prior to waking for the summit push. Having a deep aerobic base is the only way to be able to push through all these hours, and consequently, the bulk of your training should focus on this realm.
Recovery from anaerobic spurts: While 99.5% of the climb is accomplished in that zone of aerobic endurance, there are small sections of increased effort. It may be just a handful of tricky steps through a boulder jumble on Disappointment Cleaver, or a more sustained section of ice climbing through a tricky, steep section on the Kautz Ice Chute. At altitude, since we are breathing in less oxygen, these increases in effort can quickly become anaerobic, and the ability to recover mid-effort from these bursts is essential. Interval training helps to increase your body's anaerobic threshold (the level of exertion at which you begin to create large amounts of lactic acid) and also builds your body's ability to metabolize that lactic acid, effectively recovering. This way, though a few tricky steps may leave you feeling breathless or winded, you are able to recover in a matter of moments with a few deep breathes and fall right back into your rhythm.
Strength: While many focus on overall leg strength — consider that we will essentially be doing shallow squats all the way to the summit — and it is important, core strength and balance are perhaps even more important and more often overlooked. Throughout the climb you will be carrying a pack of varying weight. Your core muscles are responsible for helping to manage a load that is trying to pull you over backwards, keeping it stable and your posture in a position for efficient movement, and a base of core strength allows you to accomplish the more athletic moves that steeper climbing requires. While your core is doing the work to deal with your pack and much of your balance, the small muscles of your ankles and lower legs have to deal with ever-changing terrain: no step is the same, and your ankles and knees have adapt to the changes in slope and pitch to allow the rest of your body to remain in balance. Overall strength is still important, but strength exercises that incorporate an element of balance and coordination or involve your core will pay huge dividends once you find yourself on uneven terrain.
As you build your training plan, take these elements into account, and assess where you already stand. If you come from a strong endurance background, continue with that, but place more of your focus on recovery and core strength. If endurance sports are new to you, start here, focusing on building your base (as that really is the foundation of the rest). Most of all, have confidence that if you follow your plan, your will show up ready for the adventure of a lifetime!
Questions? Comments? Share your thoughts here on the RMI Blog!
August 29, 2014
Posted by:
Categories: Mountaineering Fitness & Training
The last week before the start of an expedition or climb can be a hectic and stressful period. Between packing and repacking your bags and squaring away your work and life to be gone for a few days (or a month!), there is a ton to do. It might be tempting to forego your workouts during this period in order to rest up. Still others might channel their stress into a last week of intense training. Rest is important, but so is maintenance of your fitness. This is the period to taper your training plan, striking a balance somewhere in between the two extremes.
The ultimate goal of the taper period is to reduce fatigue (physical as well as mental and emotional), while maintaining fitness. There are four main parameters that you can vary in your training to create a taper: intensity, volume, frequency, and duration of the taper.
Intensity is the only variable that doesn't change. You should continue to do your workouts at a similar intensity to what you have built up to. This means that your aerobic workouts are still slow enough that you stay in your aerobic zone, but at the same time, your intensity workouts such as intervals and strength are still done at or above the level that your have been training at. Achieve the reduction in fatigue that is requisite of these workouts by varying the volume and frequency instead
Volume should be greatly reduced during the taper period. Research recommends that training volume be reduced by 50-70 percent for endurance athletes. While this may seem like a radical drop in training, the reduction in volume will eliminate training fatigue, while the maintenance of intensity will maintain your fitness. Reducing your training volume also opens up time in your day to complete other tasks that need to be taken care of before you go!
Frequency of workouts can also be reduced to lessen the training fatigue. If you have been doing multiple workouts a day, drop to just a single workout per day.
Duration of the taper can vary. For a very aerobic and endurance based sport such as mountaineering, about a week is ideal.
To apply this to your training regime, think about the schedule of workouts that you have been following already. Your aerobic workouts are a great place to dramatically reduce your volume; a two hour workout could be reduced to just an hour or 45 minutes of easy aerobic work at the same pace you have done your longer workouts at (resist the temptation to push the pace harder). In your interval workouts, take longer rest breaks between intervals, and cut the number in half, while still doing a quality warm-up and cool-down. With strength workouts, maintain the same weights, but reduce the number of sets and repetitions per set.
This period is also a great time to focus on stretching and recovery for your body. Take special care with your nutrition, recovery routine, and sleep habits to allow your body to recover from the training fatigue of the last several months, and you will show up in peak form!
Questions? Comments? Share your thoughts here on the RMI Blog!
July 31, 2014
Posted by: Lindsay Mann
Categories: Mountaineering Fitness & Training
RMI Guide Lindsay Mann recently sat down with the crew at MTNmeister, a five day-a-week podcast that that explores the training, stamina, strength, and psychology of outdoor mountain athletes. Below is an excerpt from Lindsay's interview where she discusses some perspectives on training for Mt. Rainier:
MTNmeister: Talk a little bit about the types of preparation you should be doing with types of mountains like Mt. Rainier…obviously it can just get scaled up from there, there are a lot of people who do larger Himalayan peaks actually train on Mt. Rainier so that would be a good place to start. Where would that training start?
Lindsay Mann: I definitely recognize as [a] guide that my lifestyle revolves around being in the mountains and that's not the reality for all of the people that we climb with. Though, I think it's important for people that do have a more typical lifestyle is getting in some endurance training. Obviously running is great, [really] any type of endurance [training]. Also, training with a pack. I climbed with my dad and he had to be in New York City a couple of weeks before coming out to Rainier so he climbed as many stairs as he could carrying a 40 pound pack. He just filled a bunch of water jugs and put them in his pack.
I think that is an important part of that too, if that's how you do end up training (doing some sort of stairs) is [remembering] to train for the way downhill. So, mentally think about getting to the top, but people forget that they also have to get off of the mountain. I think that for us as guides, the number one thing is getting back home safely. Remembering that training downhill, both mentally and physically, is an important part of the training.
I think that switching it up too, endurance stuff, having a strong core, being creative about your training is very important.
MM: The downhill part that you mentioned, how are you normally descending the mountains?
LM: We go down the same route typically that we go and I think it's just [remembering to use] a lot of the efficiency techniques that we teach on the way up, like the rest step which I'm sure many people have heard of…
MM: Would you explain the rest step?
LM: The rest step is a stance where you have your lower leg straight and your upper leg is bent so all of your body weight is resting on your skeletal system instead of on your muscles. And then just a quick step to that next rest stance so that once again all of your weight is on that lower leg resting more on your skeletal system. It's a nice small step so that you are saving as much energy as you can on the way up and getting a little bit of a rest with each step.
MM: So you are putting more pressure on your skeletal system and saving your muscles for the endurance basically?
LM: Yeah, essentially saving your muscles for the way down. On the way down you don't want to lock out your leg - you just can't do it. It's a lot harder just to walk down.
MM: You mentioned that your father was training by climbing up and down stairs and he had his backpack full of water, how do climbers know that the training is going to be appropriate for the type of trip they are going to do because they probably have never been to that location, unless it's you as a guide who has gone there fifty times so you know exactly what it's like. Do you recommend a person that is going to go up a mountain like Rainier to work with a guiding company like you on the training aspect too? Or is it just looking on the internet, following some other sorts of guidelines?
LM: We actually have a specific training and fitness page and there, there are a lot of good training tips. There are a variety of training tips, for people that have a more "regular" lifestyle, like a nine-to-five job. Also, interspersed in there is some of the training that we guides do. That's one of the best tools that our climbers can use. My dad actually, after he was training, wrote a blog piece on there about the training that he did. He spent a lot of time training in New Hampshire, so he [describes] some hikes that he did that he felt prepared him adequately for Mt. Rainier in his progression.
Listen to the entire podcast and see more of MTNMeister's episodes at mtnmeister.com.
Lindsay Mann is a lead guide with RMI Expeditions and has guided and climbed around the world, including a recent all women's ski mountaineering trip to Alaska's Wrangell St. Elias. Learn more about the trip by listening to the full interview.
Questions? Comments? Share your thoughts here on the RMI Blog!
July 21, 2014
Posted by:
Categories: Mountaineering Fitness & Training
Climbers heading to Rainier often ask the question, "water bottles or camelback?" Nearly every backpack sold now is "hydration system compatible" and many endurance athletes are training and competing with hydration systems. Are these systems best suited to mountaineering however?
In the past, many guides simply asked their climbers not to use hydration systems, but to carry hard sided water bottles instead. The belief was that the drawbacks of hydration systems outweighed the benefits. As hydration systems have improved to be less prone to leaking or punctures, this stance has shifted. There still are drawbacks to hydration systems, but given the right conditions, precautions, and expectations, they can be used effectively in mountaineering for a climb such as Rainier.
The main concerns we see with hydration systems are:
The hoses freeze: During midsummer climbs with high freezing levels, this doesn't tend to be as much of a problem. On cooler climbs however, ice buildup in the hose can quickly block any water from getting through. The neoprene hose insulators are pretty ineffective, since they are thin, and it doesn't take much ice buildup to completely block the flow. Blowing the water back through the hose after every drink can help, but still isn't 100% effective. The best practice is to bring an empty, hard sided water bottle (even if only ½ liter capacity) that you can pour the hydration bladder into should it freeze, so that you still have access to water.
Rationing water: Climbers can only carry so much water for a climb before the weight becomes cumbersome. Typically we recommend 2-3 liters of water for a Rainier summit day. This is plenty, but requires climbers to ration it; for example, 2 liters allows a climber 1/3 of a liter of water at each break. If climbers are sipping more consistently from a hydration system, often they lose track of that rationing, and find themselves partway into a climb, with no water left. Diligent attention is the only way to solve this, and this is difficult when you can't actually see how much water you have left.
Distractions: Trying to turn a hydration hose on and off and drink from it on the fly distracts from the climbing, the terrain, and the overall situation. When climbers are roped up and in climbing mode, each member of the team is relying on all of the others to remain vigilant to catch a fall, and to not cause a fall. A hydration hose is a distraction from this, and the solution is to either keep the hose tucked away inside the pack (where it is inaccessible) in climbing terrain, or for climbers to carefully assess the hazards of the terrain they are in at that moment, and to choose benign stretches to get their hydration.
Hard sided water bottles have been the standard in mountaineering for decades and still provide the simplest method of carrying water. They generally do not freeze, it's easy to see how much you are drinking, and they are away in the pack while climbing. That being said, since they are tucked away in the pack, they are inaccessible, and do not allow a climber the opportunity to get a quick sip of water on a long stretch. Hydration systems may have a place in your mountaineering kit, but practice with them, have a plan, and know how to minimize the drawbacks. If in doubt, water bottles will still work fine!
Questions? Comments? Share your thoughts here on the RMI Blog!
This is really exciting news to hear. After two (unsuccessful) attempts at Rainier in 2013 and 2014, my dad and I are trying again this summer. I really struggled with my mouth becoming very dry while climbing, so much so that it became a significant mental distraction for me. Having a hydration pack would help prevent this, and allow me to stay focused on the climbing. I think I'd still rely on the water bottles for water during the breaks, but this is such a relief.
Posted by: Emily on 4/22/2016 at 11:02 am
Not to mention that if you put something other than water in the hydration pack, it can get a bit more complicated to clean-up after a few days on the trail.
Posted by: charles on 7/23/2014 at 4:33 am


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Tim Cahill is now the proud owner of the MLS record for fastest goal scored, and the Red Bulls are in control of the Supporters' Shield race.
Straight from the opening kick, Cahill chested down a long ball at the top of the Houston box and pounded a vicious volley into the net with only eight seconds gone.
Houston had chances to climb back into the game but couldn't find an equalizer before New York scored a second in the 65th. Sekagya latched onto a header from the top of the box and headed home to put the Red Bulls two goals up and salt away the win.
Bradley Wright-Phillips added a third goal 10 minutes later to put some padding on the score for New York, with the win taking the club back to the top of the race for the Supporters' Shield.
The result takes the Dynamo's playoff destiny out of the team's hands. Houston trails the New England Revolution on goals scored as the two sides head into the final week of the MLS season with the Dynamo in sixth place in the East and the Revs clinging to fifth and the final playoff spot.


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