I’m very pleased to be joining three other wilderness writers at this literary event next Saturday afternoon , March 30. Check it out, Portland.
I reached two fitness goals by the last day of 2018: riding my bikes 1,000 cumulative miles and also walking (via hiking or backpacking) 1,000 miles.
I have zero interest in indoor walking/running or biking, either in a gym or at home. After decades of continuous health club memberships, I walked away from my local YMCA in late September of 2013, due to my shifting preferences and awareness of what my heart ( literally) was telling me. I needed to be outdoors more. That fall I had returned from third thru-hike, amassing 2,500+ miles on the Continental Divide Trail. I was fully planning a return to my gym rat status, but all it took was for a single return session for me to change my long devotion to the gym.
For 2019, I plan to amass 2019 cumulative miles via foot, either hiking or biking.
Another goal on my list is to read 40 books this year. I “shelve” books to read and books that I’ve read and monitors my reading, with the help of the Goodreads app. It tracks my progress toward reaching my total book goal. I especially like the scan function which allows me to immediately scan ( via the app) a book’s barcode which links to the exact same info that appears in Amazon (also owns the Goodreads app). If I plan to read the book, I save it to my Want To Read list. So far I have read 3 books in Jan. I pretty pleased that one of them was the 557 page The Outsider, by Stephen King. I have it 4 stars, by the way, even though none of it included scene from Maine.
I’m here in Florida this week for 6 nights of camping with my older and closest friend Edward and his wife Jane. He’s here at Fort Wilderness Campground for a few months break from running his fruit and vegetable farm in MA.
I am becoming more familiar with my Seek Outside tipi. Is warm here but it sometimes rains hard, like it did last night, from around 2 in the morning until 9 am. The 12 foot diameter span gives me a palace of a place here, with 6’10” of headroom in the center.
We are able to find leftover firewood that we have used every night to enjoy a warming fire.
I plan to get a lot of walking in while I am down here for a week. Yesterday , I logged 7 miles.
I finally decided to add yet another goal for 2019. It came to my attention through Alistair Humphreys, whose Microadventures book and website promote cultivating a mind that leads one to enjoy adventures that are likely right outside the back door, rather than thinking of and treating them as distant journeys, every one.
For 2019, I plan to sleep outside at least one night in every calendar month. January ? Check!
Welcome to 2019!
Here’s an update on my plans and goals for the year.
I’ve reluctantly suspended commercial guided backpacking trips in 2019. I learned my lesson in 2017 when I had to cancel and refund cash money for two fully booked 5 and 10 day backpacking trips. At that time, issues with serious medical conditions involving two of my family members demanded that I stay home and address the care of my loved ones. While those issues continue to be managed in the best manner possible, there now exists a real possibility that I will not be able to be in the wilderness if and when the health of my family takes a nosedive.
Nevertheless, I have made alternate plans to get out and schedule few things that allow me to be outdoors, sleeping on the ground, hanging out around campfires, and enjoying what I can in the forest.
I consider myself blessed.
Everyday life offers me engagement in the outdoors on a daily basis, in all seasons.
I live in a sort of “park” in midcoast Maine, where several of my neighbors hold large 100+ and even 1,000+ acre undeveloped properties. Long stretches along High Street, where I live at 430 feet of elevation on the southern side of Moody Mountain, not only don’t have any buildings, there aren’t even any utility poles or wires. What’s there instead is a canopy of towering oaks and other hardwoods that tower over the narrow roadway. This past couple months I’ve observed several mature bald eagles who have remained for the winter perched on a rooftops and trees, and even watched them glide over the bare open fields are they scan for their meager, but apparently adequate sources of sustenance.
I’ve stopped caring that the deer are still feeding on my shrubs, and fruit trees. That’s all that’s left for them and the flocks of 30 plus wild turkey after they ate the remains of my vegetable garden down to the ground after harvest.
I am blessed that many of my neighbors continue to allow me to hike and mountain bike right out my door, through the fields, abandoned roads, and trails that I’ve traveled over the past forty years that I’ve lived in this hand-made house. May all this continue as long as it goes.
At this point, I refer the reader to this article from Self magazine: The 2 Things That Will Help Motivate You to Be More Active
The article builds on data compiled between October 1, 2017, and September 30, 2018, from all 36 million people who use Strava that was aggregated and de-identified to respect athlete privacy.
Two factors lead to increased activity and help athletes stay active longer: goal setting and working out with someone.
My increasing engagement in walking and biking outdoors has been greatly enhance by both these practices.
I plan to continue writing about my 2019 plans in subsequent posts.
For 2019, please consider joining the 919 other people who are subscribed to future pots from this blog.
Disclaimer: I paid for my Strava Summit ( formerly Premium) yearly membership
“We long for solitude, but as soon as we have it, we are desperate for friends.”
We started the day with a promising sunrise, followed by fresh omlettes stuffed with tasty hen-of-the-woods mushrooms that Ivan had gathered the at hometo bring here. Also nown as maitake, it is is a mushroom that grows in clusters at the base of trees, particularly oaks.
A couple of events dominated today’s activities. First, we were able given permission to view the interior of Indian Camp between 9 and 10 am when the cabin was vacant between guests where the following photos of the interior were taken:
The following information is from “The People, The Logging, The Camps : A Local History” by Bill Geller (May 2015): One of the small cabins that is available to rent here is known as Indian Camp, perched right on the shore. Dating from the 1890’s, someone at the time intricately decorated the camp’s interior walls and ceilings with birch bark shapes. The birch bark artist is unknown but it’s something that history has lost even in that relatively short amount of time and no one really knows who did. Two two tales persist. One claims that the person living in there acquired an artistic native American wife. Others believe that an artist brought his wife to stay at the camps for health reasons and that he decorated the inside when he was not painting. Another aspect of the tale is that the owner’s grandson discovered birches on the hillside Southwest of the outlet with old cut out bark-shapes matching those in camp. Some also believe that President Theodore Roosevelt stayed at the old Indian Camp somewhere between 1905 in 1909, visiting his Indian mistress. Take your pick of one or maybe all the stories are true!
Ivan and I were also able to take a long hike today (10.5 miles).
Carey Kish’s new Maine Mountain Guide lists the major hiking trails the accessed from DLC, with routes depicted on Map 2 – Maine Woods, contained in the back flap of the book. (Yesterday’s 2 mile loop up and along the cliffs near the camp is not in the book, but should be, as there are fine view of both Katahdin and the Southwest landscape from the ledges on top.)
We completed the Eastern half of the Debsconeag Lake Trail, hiking counter-clockwise and visiting Fifth Debonskeag Lake, Stink Pond, Seventh DL, Sixth DL, and then returned to our camp at Fourth DL. It took us 6 hours to walk the 10.5 miles, including a couple of side trails and an added 0.8 miles due to a wrong turn getting to Fourth Deb. Lake. While the trails here are brightly blazed and those markings are frequent, they are all blue-blazed and there are sometimes unsigned intersections where people like me make mistakes.
Here are some photos taken on that loop hike. While the colors of the foliage have intensified there are still a number of deciduous tress that have not yet shown their true colors.
When Ivan and I get together in the Maine woods, we soon revert to mushroom hunting mode, especially in the Fall a few days after a hard rain. We had a very good day yesterday, harvesting two small edible and choice toothed hedgehogs, and a mess of freshly popped oyster mushrooms.
Some background from the Bureau of Parks and Lands Nahmakanta Public Lands Guide and Maps : Debsconeag Lake Camp are within the Namahkhanta Public Lands, encompassing 46,271 acres of forest and low mountains, punctuated by numerous streams and brooks descending from higher elevations that flowing to the numerous lakes and ponds in the area. The area is at the far end of the 100 Mile Wilderness sectino of the Appalachian Trail. 24 of these bodies of water are characterized as “great ponds” which are 10 or more acres in size. Within the Namahkanta Public Lands is the state’s largest ecological reserve, an 11,800 acre expanse that includes the Debonskeag Backcountry.
I finally got around to exploring the mountains and waters Donnell Pond Public Lands for three days over this past Labor Day Weekend. This is the first combo canoeing/hiking adventure that I’ve taken in several years. My shoulders have just not been able to handle the paddling, but things worked out this time, due to the linted water travel involved.
This summer has been a bit of a bust in Maine due to the almost unrelenting humidity and heat, but now that September and cooler weather has rolled around, I am again interested in exploring the best of what Maine has to offer.
From the Natural Resources Council of Maine web site: “The Donnell Pond Public Reserved Land unit includes mountains, pristine lakes, and remote ponds all spread out over 14,000 acres in eastern Maine. There are sites for camping along the pond’s beaches, and great options for those who enjoy paddling. The land included in the unit has grown over the years to reach this expansive size with the help of different conservation groups and generous private landowners.”
For those of you who are not familiar with Maine’s Public Lands, they are an option to the State parks, and Acadia National Park. Permits are not required if you use established fire rings, and there are no fees for camping, where you are allowed up to 14 days at one campsite. Leave No Trace practices are encouraged.
Here’s a overview of the DP area ( top of map), located some 12 miles east of Ellsworth:
A bit of history from the DP website: “No notable Native American archaeological findings have been discovered here. During the nineteenth century, attempts were made to extract gold, silver, and molybdenum from Catherine Mountain with little success. The logging that has long been part of the history in the area continues to this day. Recreation and leisure play prominently in the history of the area. For nearly two hundred years before the advent of refrigeration, ice from Tunk Lake was harvested during the winter and stored in sawdust-filled icehouses for eventual sale and distribution. A lakeside fish hatchery on Tunk Lake supplied small “fry” fish for sport fishing until the 1970’s. Wealthy vacationers established an estate on the south end of Tunk Lake in the 1920s. This estate would later end up in the hands of famed Antarctic explorer Admiral Richard E. Byrd and was a recognized historic landmark until it was destroyed by fire in the 1980s. The land conserved at the Donnell Pond Public Lands was assembled in phases with the assistance of numerous conservation partners-The Nature Conservancy, Maine Coast Heritage Trust, the Land for Maine’s Future Program (which helped to fund more than half the acreage acquired), the Frenchman Bay Conservancy, and private landowners deeply committed to conservation.”
Our campsite on Redmond Beach allowed us to put in a full 9 mile day that took in Caribou and then Black mountains via the Caribou Loop Trail.
Here’s a shot of our campsite. I’m in the tipi, and my hiking pal Guthook is in The One.
The next day, we awoke early in order to beat the wind and explored much of the North shore of Donnell Pond, checking out the shoreline for possible campsites for future trips.
In my experience, the magic hour for wind picking up in favorable weather on lakes and ponds in Maine is 10 in the morning. It is uncanny.
We eventually crossed over to the western side of the pond at the narrowest point where we followed the shoreline to the popular Schoodic Beach, which is more easily accessed by a 0.5 mile trail from the Tunk Lake Road/Route 183 parking area. As we were exploring the shoreline on our way down Schoodic beach we came upon two hikers with fully loaded packs trudging through the water heading for the Beach. We stopped and asked the two girls what was going on and one told us she was a student at Harvard University who came up here with her best friend. On the spur of the moment they drove up from Boston to Donnell Pond to camp on Schoodic Beach. When they experienced the overloaded level of camping and merriment there they had bushwhacked up the shore in order to have privacy and escape the noise. One of the girls had also been greatly distressed by the sight of a snake, so they took to aqua-blazing. They jumped at the chance to hitch a ride back to Schoodic Beach in our canoe. They asked us if there were any other places where they could camp for free Guthook steered them to Camden Hills State Park, where I agreed that they would find a better experience camping on the summit of Bald Rock Mountain in Lincolnville.
We beached the canoe on Schoodic Beach and did a relatively quick hike to the top of Schoodic Mountain, a 1,069′ gem of a walk, and 3 mile round trip that leads to excellent views of Frenchman’s Bay and the mountains of Acadia National Park.
Carey Kish’s AMC’s Best Day Hikes Along the Maine Coast book was my best resource for hiking the Tunk Mountain and Hidden Ponds Trail that we were able to fit in the last day of our getaway.
Kish’s 4.9 mile, 3 hour, and 1,060′ elevation info was spot on, as was the description of the extensive open mountain ledges and far reaching views of the Downeast landscape, and full-on views of the Hidden Ponds. Sometimes we walked over a rooty path, lending a Tolkienesque quality to the experience:
It was a kick to see the occasional ATV churning up a cloud of dust on the Downeast Sunrise Trail far below, where I’ve biked and even camped on a few years ago.
The Downeast Sunrise Trail is an 85-mile scenic rail trail running along the coast connecting multiple scenic conservation areas, and providing year round recreation opportunities. It is open to snowmobiles, ATVs, horse-back riders, skiers, hikers, bikers, walkers, and joggers. It passes through several sections of the Donnell Pond Public Lands between Franklin and Cherryfield. Here’s the link to my bike-packing experience on the Sunrise Trail.
Exploring Donnell Ponds Public Lands is a must if you haven’t checked it out. The foliage should be coloring up soon , which will only add to the experience.
I’ve planned several hiking trips for the next few weeks. Next up- 5 days of challenging backpacking in Baxter State Park, including a long hiking day which includes The Traveler Loop.
via–>>> Snowbound | Outside Online
Outside Online posted this excellent report, which includes three short Youtube videos taken shortly before the hiker, Stephen Olshansky, perished in 2015 at the end of his southbound thru- hike attempt in the Southern San Juans in New Mexico. “Otter” was an experienced long-distance hiker who died on the trail waiting rescue, despite having adequate food, and using a heated tent. I can relate to the dangers of that section of the CDT. In 2013, I was forced to bail out on the “official” CDT and take alternate forest roads in the San Juans in early June due to weather and excessive snow depths.
Otter’s death was similar in one aspect of the death of a hiker named Geraldine Largay, AKA Inchworm, who died on the Appalachian Trail in the summer of 2013, 26 days after she set up camp. Both hikers died less than 8 miles away from a highway, both patiently awaiting rescues that never came. Both hikers were without their own personal locator beacons.
For more stories of backpackers and day hikers who have fallen into the abyss where they experience multiple unfortunate mistakes in the wrong places and at the wrong times check out these two excellent books: Not Without Peril: 150 Years Of Misadventure On The Presidential Range Of New Hampshire Paperback – by and Desperate Steps: Life, Death, and Choices Made in the Mountains of the Northeast, by Peter Kick.
Since Largay’s death, I’ve been using a satellite based communication device, and subscribe to the $12 a month charge.
It allows me to text messages via sattelite, so now the numerous areas I explore without cell coverage are not a problem. I’ve started packing it in my day pack. Who knows what might happen out there, where age is not our friend ?
As famous teacher once advised me, “Avert the suffering before it comes” .
Please considering commenting if yu do take the time to read and view the Outside Online material.
Start: Seely Beach campsite
End: Fundy Trail Interpretive center
Mileage: 6.7 miles Elevation gain :1,279ft
Elevation profile:We were up by 6 am, when we packed up all of our gear, which was heavy to carry. The campsite here was well protected but rather close and dank this sodden morning. I had a brief midnight battle with a racoon who was pushing his nose into my tent’s screening. I won. Next time I will be more careful about eating in my tent. There are excellent bear lockers at each of the official FF tent sites that are apparently there for a reason.
We had a noon deadline to meet our shuttle ride back to the Fundy National Park. Although this section was reported to be the easiest of the Footpath, there was still a path relentless ups and downs, although of a much more moderate nature.
Luckily it was low tide when we set off at 7 am, so we were able to walk on big rocks above the back flow of tidal water into the Bay.
Here’s a feature of this section: a formation known as the Dragon’s Tooth. Too bad it also had one of those garish promotional signs right close to the rock itself. I decided to keep this photo real. The thick moss and lichen cover here by the shore is soothing to experience just by itself.
The closer we got to the Western end of the Fundy Footpath the worse the footing became.
That surprised me. In my experience, the mile or so of trail that leads for trail parking lots is often the best kept aspect of a longer trail, as that seems to be about the extent of most people’s comfort with leaving their safe shell of a vehicle and entering the wild stuff. Not here. It was very apparent that the focus of the work down on this part of the Footpath is going into the development of an access road that will parallel the shoreline and lean toward the Fundy National Park, a mere 30 miles of line of sight up the coast.
We had a difficult time rediscovering the Trail when it passed through the new Long Beach parking lot, visitor’s center, picnic tables and privys. Everything was locked up and the lot was vacant even though it was 9:00 in the morning. Eventually we had to push through some very thick brush to return the last section of trail. The intersection here might be more clearly marked and the access opened up a bit. It would probably be easier to pass through here if one were heading east on the FF.
Eventually we reached the long suspension foot bridge that leads to the main parking lot and the Visitor’s Center, which unfortunately sold no maps for me to purchase and enjoy viewing at home.
Apparently the maps are out of stock everywhere and are awaiting a fresh print run.
In summary, this is a grueling hike, given the heat of the summer, the humidity, our tow days of rain, and depending on which valleys you include, at least a dozen times when you go down and up or up and then down as much as 750 feet in elevation above sea level.
A search of the Internet in preparation for hiking the the Fundy Footpath suggests that having the Fundy Footpath-Hiker’s Guide Book is essential for hiking the 30+mile trail.
The problem is that the book is sold out and out of stock at visitor’s centers on either end of the path as well as at the office of Red Rock Adventure, the guiding service that best serve the FF hiker. If you have unlimited time, and the ability to carry as much as 5 day’s worth of food (ten extra pounds in my estimate), then take it as it comes, but a four night experience I advise taking along tide charts of the region, or you may find your self crossing Goose Creek at the 2 AM low tide, like I did on my 2008 thu-hike of this highly interesting hike.
Start: Little Salmon River campsite
End: Seely Beach campsite
Mileage: 7.0 mi
Mark Shaw, AKA Bad Influence, posted this 2 minute drone footage that takes off from Goose Creek and then continues along the coast. Mark is a professional sound engineer who also owns and operates Trail Head Shuttle, a Vermont AT and Long Trail hiker shuttle service, and now is available for commercial drone work in real estate, 3-D mapping, via Skyview VT. It’s very informative about the breadth of some of these tidal crossings.
Mark and I joked about forgetting how challenging this trail really is, especially given the fact that we hiked it 10 years go. While he swears this is the last time on the FF for us, I started thinking how we might streamline a future walk along the coast, via engaging the drone to view any possible passage along the cliffed shoreline during low tides. Mark successfully put the drone up to get us out of a huge marsh that confounded us on the East Coast Trail in Newfoundland last summer. It’s like having s SUPER tall guide who can really view an obscure trail.
Another tool that worked well for me was my Delorme InReach Explorer+.
The unit is able to serve as an emergency locator and communication device. I entered in a few pre-set messages, essentially confirming that I was OK. I sent evening messages to both my wife and the shuttle operator with a map pinpointing the location of our campsites, along with GPS coordinates. I have added the unit to my day hikes. When I find myself injured and need of assistance, I should be able to get help. I believe it is an essential part of my kit, particularly when I am guiding clients in the wilderness. There was very spotty cell service available on this hike. I pay $12 a month for the service, which can be turned off for any months where travel might not occur.
It rained yesterday and rained today as well. With the very high humidity the first two days, we were forced with the very unwelcome situation of donning cold wet socks, footwear, and clothing each morning. I’m in the habit of leaving any spare clothes home these days, in an effort to reduce my pack weight. I do carry a dry set of sleep wear on all my hikes, that allows me to be very comfortable when it’s time to sleep.
One tip that I can offer the wet hiker is to put on a wind shirt or light synthetic jacket over your wet shirt when you reach camp. If you are fortunate enough to have found clothing that is truly breathable, your body heat dries out the wet clothing in an hour or two. I have had great success with Patagonia’s Houdini windshirt and their 10 oz. Nano-Air Light Hoody. The Hoody was developed to pass copious amounts to perspiration while at the same time providing adequate insulation for winter use. I have been amazed at the width of the range of temperatures that I wear the Hoody, from winter biking in freezing conditions to summer evenings. I like the blaze orange version for visibility.
If your clothing is not totally sopping wet, it can also be dried by wringing it out and putting in on top of your sleeping pad and under your sleeping bag where your body heat drys it out overnight.
I’m a hiker and a backpacker and I’m peeved when people react negatively to my speedy walking on trails.
Here’s what this is about: I’m descending a trail, trekking poles in hand and moving quickly. I am a heavy guy, around 200 pounds, and this much weight isn’t often the ticket to quick uphill climbs, but put me on a descent and I usually do better than most. Momentum helps! I also believe that my decades of off-road biking have trained me to discern sight lines that are the best for foot placement. It doesn’t happen often, but I have had folks tell me to slow down, or they might mutter a disparaging word or two as I hop my way past them. “Excuse me, but I can”.
And here’s a sample of citizen hiking-speed-police attitude that was only one of many reader comments from a recent national newspaper column on the added benefits of brisk walking: “What about the pleasures of feeling the breeze, watching the toddlers earnestly examining a leaf, marveling at the astonishing variety of canine life at the end of every leash? For heaven’s sake, enjoy your walks! It’s not a job, not a race to be run, it’s a walk. It feeds the human spirit. Chill out, people.” (Eleanor, CA) in reaction to Walk Briskly for Your Health. About 100 Steps a Minute. The New York Times by Gretchen Reynolds, June 27, 2018.
What do I mean by fast walking ?
A steady walk is 3 miles per hour. A brisk walk approaches 4 miles per hour.
A recent study looked at not just the total number of steps people took per day but also how quickly they took them. “Those who had a faster stepping rate had similar health outcomes—lower BMI and lower waist circumference—as those who took the most steps per day,” says John Shuna, Ph.D., one of the study authors. He recommends trying for a minimum of 100 steps per minute (roughly 2.5 to 3 miles per hour) or as brisk a pace as you can (135 steps per minute will get you up to about a 4 mph pace). Keeping up a conversation tops out for most folks at a speed over 3 miles per hour. Brisk walking ramps up the pace and results in a noticeable increase in breathing and starts for me anytime I walk over 3.5 miles per hour. Some very fit folks hit this level at 4 miles per hour on a flat terrain. The very fastest walkers are race walkers who are able to reach 5 to 6 miles per hour or even faster.
Research is showing that a faster walking practice results in prolonging your life. Walking at an average pace was linked to a 20% reduction in the risk of mortality compared with walking at a slow pace, while walking at a brisk or fast pace was associated with a risk reduction of 24%, according to a new study. The benefits of walking are far more dramatic for older walkers. Average pace walkers aged 60 years or over experienced a 46% reduction in risk of death from cardiovascular causes, and fast pace walkers a 53% risk reduction, the study found. These findings appear in a special issue of the British Journal of Sports Medicine dedicated to walking and health, edited by Emmanuel Stamatakis, at the University of Sydney’s Charles Perkins Centre and School of Public Health.
Even Consumer Reports recommends brisk walking.
“Another way to get more out of even a shorter walk is to do it faster. A recent study looked at not just the total number of steps people took per day but also how quickly they took them. “Those who had a faster stepping rate had similar health outcomes—lower BMI and lower waist circumference—as those who took the most steps per day,” says Schuna, one of the study authors. He recommends trying for as brisk a pace as you can (135 steps per minute will get you up to about a 4 mph pace).- Sally Wadyka, April 04, 2018.
Scientists at the University of Pittsburgh recently revealed that overweight people who walked briskly for 30 to 60 minutes a day lost weight even if they didn’t change any other lifestyle habits. Because walking is a weight-bearing exercise, it can also help prevent the bone disease osteoporosis.
“Walking is a refreshing alternative to complicated aerobic routines and overpriced gym memberships,” says personal trainer Lucy Knight, author of Walking for Weight Loss. “Bones are like muscles in the way that they get stronger and denser the more demands you place on them,” Knight says. “The pull of a muscle against a bone, together with the force of gravity when you walk, will stress the bone — which responds by stimulating tissue growth and renewal.”
To burn fat quickly and effectively, you should master power-walking. Adding hills to your route will speed up calorie burning.
“On really steep inclines, it’s not unusual for even a fit person’s heart rate to increase by about 20 per cent,” writes Knight. Going downhill, you have to contract your leg muscles to work against gravity and slow your descent.
Walking on softer surfaces, such as mud, sand or grass, also uses more energy than walking on concrete. Every time your foot hits the ground, it creates a small depression so that the leg muscles must work harder to push upwards and forwards for the next step.
Walking on uneven ground may have even more benefits. Physiologists at the Oregon Research Institute have found that cobblestone walking lowers blood pressure and improves balance. Uneven surfaces may stimulate acupressure points on the soles of the feet, regulating blood pressure.
“We can still create a plan that has a fair amount of lower level aerobic movement, such as walking briskly, hiking, cycling at a moderate pace, etc. a few times a week and keep it at under an hour. Then, we can add a few intense “interval” sessions, where we literally sprint for 20, 30 or 40 seconds at a time all out, and do this once or twice a week”.-Mark’s Daily Apple (Mark Sisson) June 20, 2007.
In the end, it is important to recognize the value of walking of any intensity and pace, but if you are able and wiling picking up the pace, even for short bursts of faster walking or hill work, will result in increased bang for the walking buck.