LEWIS AND CLARK AND MARC

I woke up in a Howard Johnson's in Springfield, Illinois. I pointed my car south for the two hour trip to St. Louis, Missouri for two appointments. I took a five minute break during the day to eat a Subway sandwich. During my visit my yarn shop customer, I had told one of the employees that I was looking for a good place to hike in the afternoon. It turned out this this woman was well aware of one of the best and most rigorous hikes in the area. She suggested that I take the 'Lewis and Clark' trail in Weldon Springs which was only about 20 miles west of St. Louis. What a great, rigorous amazing hike I had. 

I did pass exactly one other human being on this trail. This photo was taken with my 10 second timer.

When I arrived at the trailhead I was faced with two choices, I could take the short loop trail, the Clark Trail which was listed as 5.3 miles with a notice advising that this hike would take 3 hours.  The signpost directly under this sign announced the Clark Trail which was 8.2 miles which would take 5 hours. 

I did not have five hours of daylight left or anything close to that amount of time. But I did think that perhaps I might be a faster hiker than the average hiker. I started out prepared to only hike 5 miles, but hopeful that I would be able to hike the entire 8 mile loop. As it turned out, I am apparently a bit faster than the average hiker who approaches this trailhead. I completed the 8 mile loop trail in 2 hours, 18 minutes. Admittedly, I didn't stick around too long in any one spot to enjoy the few stunning views and/or rest. My agenda was to complete the 8 mile loop long before darkness set it. I was successful.

Missouri River which was mostly hidden during the hike 

This description was directly lifted from alltrails.com

Lewis and Clark Trail - Lewis Trail is an 8.2 mile moderately trafficked loop trail located near St Charles, Missouri that features a river and is rated as moderate. The trail is best used from March until November. 

Stunning views of the Missouri River Bluffs, Best hike in Metro Area 

This is the most scenic hike in the Metro St. Louis Area. Three sections of the trail pass by limestone cliffs and bluff escarpments where hikers enjoy a beautiful view of the Missouri River. These sections require you to take a short spur off of the main trail. The bluffs are usually about 25 yards from the main trail. These sections come up in the first 2 miles of the hike. Moderately strenuous for Missouri hiking. One possible, yet easy, creek crossing in wet weather. Be sure, at the creek crossing, to take the fork that heads NORTH or else you will be doing the full 8.2 mile loop (Lewis Trail).

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Your Food Diary For:

Wednesday, October 4, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Quaker - Instant Oatmeal- Maple	480	96	6	12	780	36
	480	96	6	12	780	36
L U N C H
Subway - Turkey Breast Foot Long	560	92	7	36	0	14
Harvest Bay - Coconut Water	160	40	0	0	400	24
	720	132	7	36	400	38
D I N N E R
Bento Nouveau Sushi - Spicy Salmon Roll	560	77	20	19	750	13
Navel Orange	75	19	0	1	2	13
Red Delicious Apple	95	25	0	1	2	19
	730	121	20	21	754	45
Totals	1,930	349	33	69	1,934	119
Your Daily Goal	2,931	366	97	147	2,300	110
Remaining	1,001	17	64	78	366	-9
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 1,001 extra calories from exercise today

If every day were like today...   You'd weigh 227.1 lbs in 5 weeks .


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I have taken urban hikes in Chicago, walked 10, 12, 15 miles around town, and when I return home by total 'floors' as reported by the fitbit can be less than 5. My hike on the Lewis and Clark trail, ended at precisely 100 floors. That day, two years ago, when I hiked Half-Dome in Yosemite, and climbed about 4800 feet to the summit - my total 'floors' that day were 'only' 563 - and that was from a dawn to dusk hike. Yesterday's hike was very rigorous for a hike just 20 miles away from downtown St. Louis that was completed in less than two hours, twenty minutes.

BLUFF TRAIL BRANSON

My travels in Missouri had me overnight in Branson, Missouri.  I scooted into town around 6PM, and quickly set out for a short one mile hike from my hotel to the Lakeside Forest Wilderness Area and the Bluff Trail. The Bluff Trail involved climbing down (and then back up again) 315 stonework steps originally built in the late 1930's. My complete hike from hotel and back was six miles.

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Your Food Diary For:

Wednesday, April 12, 2017

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Apples & Cinnamon Instant Oatmeal	780	162	9	18	1,020	72
	780	162	9	18	1,020	72
L U N C H
Caseys - Turkey Club Wrap, 1 Wrap	390	42	15	21	1,310	0
	390	42	15	21	1,310	0
D I N N E R
Big Daddy charbroil and cheese , 1 package	780	65	43	32	1,460	11
North Star - Fudge Bar - 100 Calorie, 1 Bar	100	22	0	2	90	17
	880	87	43	34	1,550	28
S N A C K S
Clif - Builder's Protein Bar	540	60	18	40	400	42
	540	60	18	40	400	42
Totals	2,590	351	85	113	4,280	142
Your Daily Goal	2,941	367	98	148	2,300	110
Remaining	351	16	13	35	-1,980	-32
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g

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       Your Exercise Diary for:

Wednesday, April 12, 2017

Cardiovascular	Minutes	Calories Burned
BRANSON BLUFF TRAIL HIKE	117	903
Daily Total / Goal	117 / 30	903 / 590
Weekly Total / Goal	218 / 210	1,383 / 4,130

form http://www.bransonparksandrecreation.com

Lakeside Forest Wilderness Area is in the heart of Branson and offers a nature escape with 140 acres of wooded and rugged hill country.  From its inception in 1998, the park was envisioned to be a showcase for nature and beauty in the Ozarks.  With its proximity to Highway 76, it is very accessible to residents and visitors alike.  After the acquisition of the Owen's Homestead in 2010, we have devoted time and energy to improving the park, including a new entrance feature.  A large wooden log archway over an ornamental iron gate with a decorative native stone veneer welcomes visitors to the park.  With sustainable concepts in mind, a plan was developed for a parking lot that will eliminate surface runoff by capturing the storm water in a state-of-the-art underground "water harvesting system".  This water is then pressurized and supplies the water for an adjoining irrigation system.  The 6,000 square foot parking lot made of donated permeable parking lot paver stones is complete, with a walkway made of trail pavers currently under construction, giving the park improved access to walkers from Highway 76.  In the last two years, 1.3 miles of trail have been added, which now totals 4.4 miles of trails.  More trails are planned in the future.

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The Bluff Trail starts through an upland forest where mature trees dominate and the fairly level 3/10 mile trail makes for an easy walk to the steps.  A set of 315 stonework steps lead down toward Lake Taneycomo. Fairly steep in design, this part of the trail takes some agility, along with a good pair of lungs and comfortable walking shoes. Many spots allow passage for only one person. The steps were built from 1937-1938. Inscribed in mortar on a step near the bottom are the building  dates and the names of the workers, along with this testament of their hard work, “Let those who tread here not forget, that these steps were not made of stone and mortar alone, but of sweat, blood, and agony.” While walking the steps, you will see the first of two caves located in the wilderness area.  At the bottom of the steps, the 1/5 mile Bluff Trail will take you by a grotto and waterfall and end at the Old Soldier's Cave.  The total mileage for Trail 1 is 7/10 mile (one way).

 

POWDER VALLEY CONSERVATION NATURE CENTER

After driving more than 300 miles to see an important new quilt shop fabric customer in Sparta, Illinois I headed up north again to Hannibal, Missouri in order to be within 15 miles of my Friday morning appointment in Quincy, Illinois. First there was a stop at the Power Valley Nature Conservation Center for some hiking on some short, paved yet deeply elevated trails. The three trails were less than 3 miles added up together. My solution was to hike them all twice. This gave me a 6 mile hike. And the accumulated 'floors' climbed according to my fitbit were more than 100. 

Powder Valley has 112 acres of oak hickory forest. The name comes from the historical use of the general vicinity for manufacture and storage of explosive powder used in the Civil War and World War II.

A large frog stands guard at the entrance to the  conservation center building.

Your Food Diary For:

Thursday, October 13, 2016

BREAKFAST	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
Costco - Bagel, 2 Bagel	700	146	5	26	1,540	16
Kirkland Signature - Smoked Salmon	225	0	13	29	1,017	0
Philadelphia Cream Cheese - Original	100	1	9	2	105	1
Quaker - Grits - Instant - Original, 3 packet	300	66	0	6	930	0
	1,325	213	27	63	3,592	17
L U N C H
Jacks Links Original - Beef Jerkey, 3 oz	240	15	3	36	1,770	12
Met-rx Colossal Protein Bar - Cookie Crunch	410	41	14	32	400	26
DARK CHOCOLATE COCONUT CHEWS	400	40	28	4	50	26
	1,050	96	45	72	2,220	64
D I N N E R
Whole Foods Market - Tsunami Sushi Combo	590	102	10	24	770	14
Zico - Pure Premium Coconut Water (1 Liter) Tetra Pak	180	44	0	0	260	36
	770	146	10	24	1,030	50
S N A C K S
Bugles - Nacho Cheese	130	15	7	1	250	1
Kelloggs - Rice Krispies Treats	250	46	6	2	280	21
	380	61	13	3	530	22
Totals	3,525	516	95	162	7,372	153
Your Daily Goal	2,846	356	95	143	2,300	106
Remaining	-679	-160	0	-19	-5,072	-47
	Calories kcal	Carbs g	Fat g	Protein g	Sodium mg	Sugar g
	*You've earned 916 extra calories from exercise today

If every day were like today...   You'd weigh 220.9 lbs in 5 weeks.

       Your Exercise Diary for:

Thursday, October 13, 2016

Cardiovascular	Minutes	Calories Burned
SIX MILE NATURE HIKE ON PAVED PATH	94	990
Daily Total / Goal	94 / 30	990 / 590
Weekly Total / Goal	375 / 210	4,121 / 4,130

A STRANGER 'MADE MY DAY'

While I was picking up dinner at a St Louis Whole Foods on the way to Hannibal, Missouri an older man stopped me and said something to me like this: "You're in great shape. Do you work out?" The man appeared to be much older than me, but I suppose he might have only been in his sixties (which is NOT MUCH older than me)  I think I shocked him when I told him, that I 'ONLY' walk.  His response was "I walk too."  (I think he might have been wondering to himself why his walking was not giving him the same results that I apparently was getting.) I answered him, that I walk fast. I thanked him for the compliment, and that was the end of the encounter. Still, this guy 'made my day.'  I was thinking that this has never happened before, but then I remembered some young kid gave me a similar compliment when I was shopping for sneakers a few weeks ago. I will tell you this, whatever people thought about my physique when I was 309 pounds - and I'll be they privately had some wicked unkind thoughts, they surely kept them to themselves. 

...and here is the 'O.Henry' twist to this story.  I actually agree that I look pretty good. Still I am officially obese as determined by standard height and weight charts posted by the government. It's not like the government can ever make a mistake - so I guess I am obese.  I am 6'1" and my last weight was 225.1 lbs.

UV INDEX ZERO

I am a bald man. I have no issues with this. It bothered me when I was younger. A long time ago, when I realized that a fairly good looking man, Sean Connery (aka James Bond) was also bald - I started to embrace my baldness. Baldness seemed to work well for Patrick Stewart (aka Captain Jean-Luc Picard, Star Trek).  I speak of baldness this morning, because I (try to) never go outside for any length of time without a hat. Sunburn on the top of one's head is particularly unenjoyable. Yesterday morning when I set out for a brisk walk through the streets of Hannibal, Missouri, I skipped the hat as the UV INDEX was ZERO.  This might have been because I started my walk at 4:20AM!

"High" A UV Index reading of 6 to 7 means high risk of harm from unprotected sun exposure. Protection against skin and eye damage is needed. Reduce time in the sun between 10 a.m. and 4 p.m. If outdoors, seek shade and wear protective clothing, a wide-brimmed hat, and UV-blocking sunglasses.

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Conditions at the start of my 8 mile hike.  Low temperatures, low humidity and low UV INDEX (not so unusual at 4:20AM)

The sign above me is recognizing that Hannibal's record flood level was  on July 25, 1993 @ 31.8 feet.  As this photo was taken before 5AM, it was still a bit dark outside.

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I am not sure that I can trust the veracity of this sign...I thought Tom Sawyer was a fictional character.

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Your Food Diary For:

Tuesday, June 7, 2016

BREAKFAST	Calories	Carbs	Fat	Protein	Sodium	Sugar
Quaker - Instant Oatmeal - Original	500	95	10	20	375	0
	500	95	10	20	375	0
L U N C H
Quaker - Choc Rice Cake, 14 cake	840	168	14	14	560	56
Special K - Protein Meal Bar - Chocolatey Chip	170	25	5	10	170	15
	1,010	193	19	24	730	71
D I N N E R
Subway - Broccoli Cheddar Soup, 1 cup	180	16	11	5	990	3
Subway - Footlong Steak and Cheese, 1 footlong sandwich	760	96	20	52	2,060	16
	940	112	31	57	3,050	19
S N A C K S
Blue Bunny - Malt Cup Chocolate, 12 fl oz	340	57	9	9	210	42
Quaker - Ricecakes - White Cheddar, 14 cake	630	112	7	14	1,470	0
	970	169	16	23	1,680	42
Totals	3,420	569	76	124	5,835	132
Your Daily Goal	3,236	404	108	162	2,300	121
Remaining	-184	-165	32	38	-3,535	-11
	Calories	Carbs	Fat	Protein	Sodium	Sugar
	*You've earned 1,306 extra calories from exercise today

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       Your Exercise Diary for:

Tuesday, June 7, 2016

Cardiovascular	Minutes	Calories Burned
Walking	125	1,322
MFP iOS calorie adjustment	N/A	-16
Daily Total / Goal	126 / 30	1,306 / 590
Weekly Total / Goal	390 / 210	4,636 / 4,130

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