Training Hikes

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Training Plan

So, my basic plan was to start with my base walking mileage as a initial aerobic fitness baseline, and start adding in hiking to build that skill - particularly the hills and terrain. Since the idea was hatched pretty late in the year (2023) with my buddy John - I forget the exact date we talked it, but we made the initial reservations in late October 2023 - we were going into fall and winter pretty quickly so I'd do winter fitness on the treadmill in our (still newish) workout room. As you can see from the actuals below, though, we did get in some "real" hikes at our local parks before the worst of winter set in as well as some early spring hikes as we got a couple of decent early spring warm spells.

Coming out of spring my idea was to gradually build mileage capability on-trail, again on a strong (target was 10 miles/day of walking) base fitness, as the temperatures increased. We were concerned about heat in the canyon, even though we're trying to go almost as late as possible in the year to avoid the worst of the heat we picked a date a couple of weeks ahead of the predicted water shut-off date for the canyon. The last week of September is still pretty warm, with typical highs in "the box" in the mid to high 90s, so I wanted to build heat endurance. So, my target was to get long days here in July and August in the worst of our heat to do more than canyon distance. My rationale was that, since I can't really get true mountain-level climbs in Cincinnati I need to challenge myself in another way. Also, since hiking on relatively flat terrain is easier than mountain climbing, I wanted to get in durations comparable to the time we expected (12-14 hours) to be on trail in the canyon. That would test how rugged my feet were holding up, and just get used to being on them and in motion for that amount of time. I wanted to get at least 10-12 hours of hiking, and 32-36 miles in before we departed. On 1 September I met both goals, 3 weeks ahead of our departure, with a 36 mile hike at Caesar's Creek State Park, in 10 hours and 6 minutes!

That would also give me a chance to check my hydration and feeding plan. It's pretty dry in the canyon, so they warn you to drink lots as you may not realize how much you're sweating, and to electrolytes as hyponatremia is a real danger. Since I'm keto, I didn't plan on eating much in the canyon - my own fat should provide plenty of nutrition for my body - but I thought I might want or need something to put in me. I decided to go with a nice set of mixed fatty nuts, and NICKS Low Sugar Fudge Chocolate low/no (net/real) sugar snack bars. For hydration I went with LMNT electrolyte packs (mostly in citrus and orange). On a late August test hike in relatively cool temps I tried to drink one (750 ml) SmartWater bottle of this every 1.5 hours only to find that I started to get abdominal cramps after 24 miles, so my plan will be to drink one bottle every hour in the canyon.

To get some leg strength and endurance I wanted to go to Summit Park Tower to climb the steps there, but it's been closed for over a year! I also tried a couple of the local high school football stadiums, but they really don't seem to like having random folks climbing their bleachers. So, I started out doing reps of my work building's stairs, then doing repeated climbs up Mt. Adams from Friendship Park, and eventually the closer stairs outside of Garfield Middle School. The last couple of weeks before the hike I started doing 2 hours of these steps with 20 lbs of weights in my backpack to build leg strength/endurance.

How it really went

After we do the Rim2Rim, I'll update this section and tell you if I think I prepared enough, too much, or too little...

Totals

2023 Totals

I track my daily walks in the neighborhood as "runs" on my Apple Watch (and I switched from a Series 8 to a Ultra 2 on my birthday in 2023) to get my splits, so I combine them below from the graphic.

Walks          2,075 mi
Hikes             163 mi
Steps   6,564,025

2024 Totals

By early September I'n on my way to blow last year's numbers away...

Walks          1,200 mi
Hikes             433 mi
Steps   ---
File:2024 totals.png

2023

October 2023

October 2023
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1 Glendale Village Walk 10.15 mi at 14:46 min/mi (4.06 MPH) 2:29:52 min - steps 539' Elevation	2 Glendale Village Walk 10.0 mi at 14:26 min/mi (4.16 MPH) 2:24:26 min - steps 541' Elevation	3 Glendale Village Walk 10.0 mi at 14:24 min/mi (4.17 MPH) 2:23:57 min - steps 564' Elevation	4	5 Glendale Village Walk 10.03 mi at 14:29 min/mi (4.14 MPH) 2:25:18 min - steps 588' Elevation	6 Glendale Village Walk 10.07 mi at 14:43 min/mi (4.08 MPH) 2:28:13 min - steps 559' Elevation	7 Glendale Village Walk 10.07 mi at 14:20 min/mi (4.19 MPH) 2:24:21 min - steps 600' Elevation
8 Glendale Village Walk 10.19 mi at 14:39 min/mi (4.1 MPH) 2:29:20 min - steps 566' Elevation	9 Glendale Village Walk 8.69 mi at 14:33 min/mi (4.12 MPH) 2:06:32 min - steps 534' Elevation	10 Glendale Village Walk 10.04 mi at 14:59 min/mi (4.0 MPH) 2:30:24 min - steps 545' Elevation	11 Glendale Village Walk 8.84 mi at 15:09 min/mi (3.96 MPH) 1:44:46 min - steps 622' Elevation Strava link	12 Glendale Village Walk 8.00 mi at 14:31 min/mi (4.13 MPH) 1:44:46 min - steps 560' Elevation Strava link	13 Glendale Village Walk 7.76 mi at 15:09 min/mi (3.96 MPH) 1:57:37 min - steps 561' Elevation Strava link Glendale Village Walk 2.19 mi at 21:01 min/mi (2.84 MPH) 46:07 min - steps 144' Elevation Strava link	14 Glendale Village Walk 7.27 mi at 14:25 min/mi (4.28 MPH) 1:44:46 min - steps 530' Elevation Strava link
15 Glendale Village Walk 7.52 mi at 14:31 min/mi (4.13 MPH) 1:49:16 min - steps 530' Elevation Strava link	16 Glendale Village Walk 10.02 mi at 14:33 min/mi (4.12 MPH) 2:32:08 min - steps 699' Elevation Strava link	17 Glendale Village Walk 10.05 mi at 15:08 min/mi (3.96 MPH) 2:32:08 min - steps 672' Elevation Strava link	18 Glendale Village Walk 10.04 mi at 15:04 min/mi (3.98 MPH) 2:31:17 min - steps 673' Elevation Strava link	19 REST DAY	20 Sharon Woods Park Hike 13.47 mi at 15:05 min/mi (4.08 MPH) 2:27:46 min - steps 644' Elevation Strava link	21 Glendale Village Walk 10.05 mi at 14:42 min/mi (3.98 MPH) 3:23:15 min - steps 1,018' Elevation Strava link
22 Caesar's Creek Perimeter Loop 14.88 mi at 16:09 min/mi (3.72 MPH) 4:00:24 min - steps 2,545' Elevation Strava link	23 Glendale Village Walk 9.98 miat 14:04 min/mi (4.27 MPH) 2:20:27 min - steps 654' Elevation Strava link	24 Glendale Village Walk 10.06 mi at 15:27 min/mi (3.88 MPH) 2:35:30 min - steps 680' Elevation Strava link	25 Glendale Village Walk 10.02 mi at 15:09 min/mi (3.96 MPH) 2:31:47 min - steps 665' Elevation Strava link	26 Glendale Village Walk 10.01 mi at 15:05 min/mi (3.98 MPH) 2:31:04 min - steps 661' Elevation Strava link	27 Caesar's Creek Perimeter Loop North Side 9.39 mi at 16:23 min/mi (3.66 MPH) 2:33:53 min - steps 1,013' Elevation Strava link	28 Glenwood Gardens Park Hike Garden Loop 9.78 mi at 16:43 min/mi (3.59 MPH) 2:43:35 min - steps 858' Elevation Strava link
29 Glendale Village Walk 13.79 mi at 15:19 min/mi (3.92 MPH) 3:31:13 min - steps 949' Elevation Strava link	30 Glendale Village Walk 10.00 mi at 15:10 min/mi (3.96 MPH) 2:31:39 min - steps 672' Elevation Strava link	31 Glendale Village Walk 9.44 mi at 14:56 min/mi (4.02 MPH) 2:21:10 min - steps 650' Elevation Strava link

November 2023

November 2023
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
			1 Glendale Village Walk 7.86 mi at 15:41 min/mi (3.83 MPH) 2:03:25 min - steps 583' Elevation Strava link	2 Glendale Village Walk 10.01 mi at 15:15 min/mi (3.77 MPH) 2:32:38 min - steps 645' Elevation Strava link	3 Glendale Village Walk 9.98 mi at 14:56 min/mi (4.01 MPH) 2:29:00 min - steps 654' Elevation Strava link	4 Rowe Woods Hike Cincinnati Nature Center 11.42 mi at 17:57 min/mi (3.34 MPH) 3:25:01 min - steps 1,610' Elevation Strava link 5.07 mi at 14:54 min/mi (4.03 MPH) 1:15:35 min - steps 341' Elevation Strava link
5 Caesar's Creek Perimeter Loop 14.57 mi at 16:47 min/mi (3.73 MPH) 4:04:40 min - steps 1,501' Elevation Strava link	6 Glendale Village Walk 8.90 mi at 15:08 min/mi (3.96 MPH) 2:14:47 min - steps 639' Elevation Strava link	7 Glendale Village Walk 10.07 mi at 14:53 min/mi (4.03 MPH) 2:29:52 min - steps 655' Elevation Strava link	8 Glendale Village Walk 10.17 mi at 15:54 min/mi (3.81 MPH) 2:41:54 min - steps 675' Elevation Strava link	9 Glendale Village Walk 10.03 mi at 14:45 min/mi (4.07 MPH) 2:28:02 min - steps 659' Elevation Strava link	10	11 Germantown Metropark Orange Trail 9.98 mi at 14:34 min/mi (4.12 MPH)<br2:25:24 min - steps 873' Elevation Strava link 6.41 mi at 14:50 min/mi (4.04 MPH) 1:35:09 min - steps 710' Elevation Strava link
12 Rowe Woods Hike Cincinnati Nature Center 12.53 mi at 14:36 min/mi (4.11 MPH) 3:02:54 min - steps 1,292' Elevation Strava link 11.11 mi at 15:25 min/mi (3.89 MPH) 2:51:18 min - steps 1,109' Elevation Strava link	13	14 Indoor Walk 8.13 mi at 14:22 min/mi (4.18 MPH) 1:56:50 min - steps -' Elevation	15 Indoor Walk 7.93 mi at 14:42 min/mi (4.08 MPH) 1:56:43 min - steps -' Elevation	16	17 Indoor Walk 8.01 mi at 14:33 min/mi (4.12 MPH) 1:56:337 min - steps -' Elevation	18 Rowe Woods Hike Cincinnati Nature Center 11.82 mi at 13:56 min/mi (4.31 MPH) 2:44:49 min - steps 1,193' Elevation Strava link 11.19 mi at 14:40 min/mi (4.09 MPH) 2:44:12 min - steps 1,144' Elevation Strava link
19 Germantown Metropark Orange Trail 9.79 mi at 14:47 min/mi (4.06 MPH) 2:24:41 min - steps 873' Elevation Strava link	20 Caesar's Creek Perimeter Loop 16.02 mi at 16:02 min/mi (3.74 MPH) 4:17:00 min - steps 1,413' Elevation Strava link	21	22 Indoor Walk 7.0 mi at 13:51 min/mi (4.33 MPH) 1:36:59 min - steps -' Elevation	23 Indoor Walk 10.01 mi at 15:01 min/mi (4.0 MPH) 2:30:20 min - steps -' Elevation	24 Indoor Walk 13.77 mi at 14:20 min/mi (4.04 MPH) 3:24:35 min - steps -' Elevation	25 Indoor Walk 10.21 mi at 14:51 min/mi (4.09 MPH) 2:29:55 min - steps -' Elevation
26 Indoor Walk 12.01 mi at 15:33 min/mi (3.99 MPH) 3:06:41 min - steps -' Elevation	27 Indoor Walk 7.48 mi at 15:50 min/mi (3.79 MPH) 1:58:35 min - steps -' Elevation	28 Indoor Walk 10.79 mi at 15:47 min/mi (3.8 MPH) 2:50:24 min - steps -' Elevation	29	30 Indoor Walk 14.01 mi at 14:37 min/mi (4.1 MPH) 3:24:52 min - steps -' Elevation

December 2023

December 2023
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
					1 Indoor Walk 10.0 mi at 14:13 min/mi (4.22 MPH) 2:22:12 min - steps -' Elevation	2 Indoor Walk 12.82 mi at 14:37 min/mi (4.1 MPH) 3:07:26 min - steps -' Elevation
3 Indoor Walk 10.02 mi at 14:48 min/mi (4.05 MPH) 2:28:29 min - steps -' Elevation	4 Indoor Walk 10.0 mi at 14:27 min/mi (4.15 MPH) 2:24:32 min - steps -' Elevation	5 Indoor Walk 12.0 mi at 13:49 min/mi (4.34 MPH) 2:45:54 min - steps -' Elevation	6	7	8	9 Indoor Walk 6.98 mi at 14:14 min/mi (4.22 MPH) 1:39:24 min - steps -' Elevation
10 Indoor Walk 12.0 mi at 13:24 min/mi (4.48 MPH) 2:40:55 min - steps -' Elevation	11 Indoor Walk 10.0 mi at 13:29 min/mi (4.45 MPH) 2:14:52 min - steps -' Elevation	12 Indoor Walk 10.0 mi at 14:00 min/mi (4.29 MPH) 2:20:02 min - steps -' Elevation	13 Indoor Walk 10.01 mi at 14:00 min/mi (4.29 MPH) 2:20:08 min - steps -' Elevation	14 Indoor Walk 12.0 mi at 13:53 min/mi (4.32 MPH) 2:46:41 min - steps -' Elevation	15 Rentschler Forest MetroPark 11.06 mi at 15:38 min/mi (3.84 MPH) 2:53:01 min - steps 581' Elevation Strava link	16 Indoor Walk 11.92 mi at 14:01 min/mi (4.28 MPH) 2:47:11 min - steps -' Elevation
17	18	19 Indoor Walk 12.0 mi at 14:22 min/mi (4.18 MPH) 2:52:21 min - steps -' Elevation	20 Indoor Walk 10.03 mi at 14:20 min/mi (4.19 MPH) 2:23:50 min - steps -' Elevation	21 Rowe Woods Hike Cincinnati Nature Center 9.68 mi at 17:50 min/mi (3.36 MPH) 2:52:47 min - steps 1,095' Elevation Strava link	22 Caesar's Creek Perimeter Loop 14.15 mi at 16:48 min/mi (3.57 MPH) 3:57:47 min - steps 986' Elevation link	23 Indoor Walk 10.0 mi at 14:18 min/mi (4.2 MPH) 2:23:02 min - steps -' Elevation
24 Caesar's Creek Perimeter Loop 12.46 mi at 14:47 min/mi (4.27 MPH) 3:04:06 min - steps 869' Elevation Strava link	25 Indoor Walk 12.0mi at 14:08 min/mi (4.25 MPH) 2:49:42 min - steps -' Elevation	26 Indoor Walk 9.69mi at 14:04 min/mi (4.27 MPH) 2:16:26 min - steps -' Elevation	27 Rowe Woods Hike Cincinnati Nature Center 13.46 mi at 15:45 min/mi (3.81 MPH) 3:55:53 min - steps 1,318' Elevation Strava link	28 Indoor Walk 12.0 mi at 14:02 min/mi (4.28 MPH) 2:48:24 min - steps -' Elevation	29 Indoor Walk 8.0 mi at 13:51 min/mi (4.43 MPH) 1:50:48 min - steps -' Elevation	30
31 Indoor Walk 10.0 mi at 14:33 min/mi (4.27 MPH) 2:25:30 min - steps -' Elevation

2024

January 2024

January 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1 Indoor Walk 12.0 mi at 13:57 min/mi (4.3 MPH) 2:47:23 min - steps -' Elevation	2 Indoor Walk 12.0 mi at 14:03 min/mi (4.27 MPH) 2:48:41 min - steps -' Elevation	3 Indoor Walk 12.0 mi at 14:00 min/mi (4.29 MPH) 2:47:57 min - steps -' Elevation	4 Indoor Walk 10.0 mi at 13:51 min/mi (4.33 MPH) 2:35:17 min - steps -' Elevation	5	6 Indoor Walk 10.0 mi at 13:55 min/mi (4.31 MPH) 2:18:28 min - steps -' Elevation
7 Indoor Walk 12.0 mi at 13:34 min/mi (4.42 MPH) 2:42:53 min - steps -' Elevation	8 Indoor Walk 10.01 mi at 13:46 min/mi (4.36 MPH) 2:17:45 min - steps -' Elevation	9	10	11	12 Indoor Walk 8.41 mi at 13:44 min/mi (4.59 MPH) 1:55:37 min - steps -' Elevation	13 Indoor Walk 8.0 mi at 13:50 min/mi (4.34 MPH) 1:50:45 min - steps -' Elevation
14	15 Indoor Walk 12.65 mi at 13:36 min/mi (4.6 MPH) 2:52:10 min - steps -' Elevation	16 Indoor Walk 11.50 mi at 13:51 min/mi (4.36 MPH) 2:17:49 min - steps -' Elevation	17	18 Indoor Walk 10.0 mi at 13:46 min/mi (4.33 MPH) 2:39:18 min - steps -' Elevation	19	20 Indoor Walk 12.05 mi at 13:39 min/mi (4.4 MPH) 2:44:27 min - steps -' Elevation
21 Indoor Walk 11.06 mi at 13:35 min/mi (4.6 MPH) 2:30:12 min - steps -' Elevation	22 Indoor Walk 9.65 mi at 13:59 min/mi (4.29 MPH) 2:31:10 min - steps -' Elevation	23	24	25	26	27
28 Indoor Walk 11.72 mi at 13:51 min/mi (4.33 MPH) 2:42:23 min - steps -' Elevation	29 Indoor Walk 9.57 mi at 14:03 min/mi (4.27 MPH) 2:14:30 min - steps -' Elevation	30	31

February 2024

February 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1	2 Caesar's Creek Perimeter Loop/Buckeye Trail North 14.26 mi at 18:02 min/mi (3.33 MPH) 4:17:21 min - steps 985' Elevation Strava link	3 Glendale Village Walk 10.14 mi at 14:13 min/mi (4.22 MPH) 2:04:77 min - steps 613' Elevation
4 Glendale Village Walk 8.83 mi at 14:09 min/mi (4.24 MPH) 2:04:77 min - steps 571' Elevation	5	6	7 Glendale Village Walk 7.86 mi at 14:33 min/mi (4.12 MPH) 1:54:27 min - steps 487' Elevation	8	9 Glendale Village Walk 5.07 mi at 14:26 min/mi (4.16 MPH) 1:13:15 min - steps 275' Elevation	10
11 Indoor Walk 7.15 mi at 15:31 min/mi (3.87 MPH) 1:51:03 min - steps -' Elevation	12 Indoor Walk 6.76 mi at 15:50 min/mi (3.79 MPH) 1:47:13 min - steps -' Elevation	13 Indoor Walk 5.4 3mi at 15:09 min/mi (3.96 MPH) 1:22:17 min - steps -' Elevation	14 Indoor Walk 9.0 mi at 14:55 min/mi (4.02 MPH) 2:14:18 min - steps -' Elevation	15	16	17
18	19 Indoor Walk 8.1 mi at 14:59 min/mi (4 MPH) 2:01:25 min - steps -' Elevation	20	21	22	23	24
25	26	27	28	29

March 2024

March 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
					1	2
3 Glendale Village Walk 6.95 mi at 14:48 min/mi (4.05 MPH) 1:42:57 min - steps 428' Elevation	4 Glendale Village Walk 8.17 mi at 15:03 min/mi (3.99 MPH) 2:02:59 min - steps 494' Elevation	5	6	7	8	9
10 Indoor Walk 8.0 mi at 15:16 min/mi (3.93 MPH) 2:02:08 min - steps -' Elevation	11 Glendale Village Walk 8.84 mi at 14:37 min/mi (4.1 MPH) 2:09:12 min - steps 546' Elevation	12 Glendale Village Walk 8.64 mi at 14:53 min/mi (4.03 MPH) 2:08:38 min - steps 451' Elevation	13 Glendale Village Walk 8.25 mi at 14:57 min/mi (4.01 MPH) 2:03:25 min - steps 462' Elevation	14 Glendale Village Walk 8.04 mi at 14:31 min/mi (4.13 MPH) 12:56:46 min - steps 496' Elevation	15	16
17 Glendale Village Walk 7.8 mi at 14:01 min/mi (4.28 MPH) 1:49:23 min - steps 539' Elevation	18	19	20	21	22	23
24 Glendale Village Walk 7.64 mi at 14:13 min/mi (4.22 MPH) 1:48:41 min - steps 520' Elevation	25 Glendale Village Walk 7.88 mi at 14:37 min/mi (4.1 MPH) 1:55:08 min - steps 536' Elevation	26	27	28	29	30 Glendale Village Walk 7.68 mi at 14:09 min/mi (4.24 MPH) 1:48:49 min - steps 482' Elevation	31

April 2024

April 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1	2	3	4 Indoor Walk 7.80 mi at 15:23 min/mi (3.9 MPH) 2:00:04 min - steps -' Elevation	5	6 Glendale Village Walk 7.68 mi at 14:02 min/mi (4.28 MPH) 1:47:52 min - steps 502' Elevation
7	8	9	10 Indoor Walk 8.02 mi at 15:11 min/mi (4.0 MPH) 2:01:54 min - steps -' Elevation	11	12	13
14 Glendale Village Walk 7.66 mi at 15:08 min/mi (3.96 MPH) 1:57:35 min - steps 515' Elevation	15 Glendale Village Walk 7.66 mi at 15:59 min/mi (3.75 MPH) 2:04:02 min - steps 431' Elevation	16 Glendale Village Walk 8.09 mi at 14:43 min/mi (4.08 MPH) 1:59:05 min - steps 509' Elevation	17 Glendale Village Walk 7.63 mi at 15:19 min/mi (4.22 MPH) 1:56:54 min - steps 480' Elevation	18	19	20
21 Glendale Village Walk 6.55 mi at 14:13 min/mi (4.22 MPH) 1:33:08 min - steps 436' Elevation	22	23	24	25 Glendale Village Walk 7.68 mi at 14:44 min/mi (4.27 MPH) 1:53:08 min - steps 492' Elevation	26 Glendale Village Walk 7.63 mi at 15:14 min/mi (3.94 MPH) 1:56:23 min - steps 487' Elevation	27 Glendale Village Walk 8.32 mi at 14:40 min/mi (4.09 MPH) 2:02:07 min - steps 527' Elevation
28 Glendale Village Walk 8.83 mi at 14:50 min/mi (4.04 MPH) 2:13:45 min - steps 536' Elevation	29 Glendale Village Walk 8.84 mi at 15:07 min/mi (3.97 MPH) 2:13:45 min - steps 517' Elevation	30 Glendale Village Walk 9.99 mi at 15:06 min/mi (3.97 MPH) 2:30:55 min - steps 537' Elevation

May 2024

May 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
			1 Glendale Village Walk 8.04 mi at 14:46 min/mi (4.09 MPH) 1:58:42 min - steps 436' Elevation	2	3	4 Glendale Village Walk 10.0 mi at 14:41 min/mi (4.06 MPH) 2:27:02 min - steps 570' Elevation
5 Glendale Village Walk 8.97 mi at 14:30 min/mi (4.14 MPH) 2:10:09 min - steps 493' Elevation	6	7	8	9	10	11 Nephew's Visit Summer Break
12 Nephew's Visit Summer Break	13 Nephew's Visit Summer Break	14 Nephew's Visit Summer Break	15 Nephew's Visit Summer Break	16 Nephew's Visit Summer Break	17 Nephew's Visit Summer Break	18 Nephew's Visit Summer Break
19 Glendale Village Walk 8.85 mi at 15:09 min/mi (3.96 MPH) 2:14:04 min - steps 485' Elevation	20 Glendale Village Walk 7.1 mi at 15:25 min/mi (3.89 MPH) 2:19:48 min - steps 367' Elevation	21 Glendale Village Walk 8.86 mi at 15:15 min/mi (3.93 MPH) 2:15:04 min - steps 489' Elevation	22 Glendale Village Walk 8.85 mi at 15:05 min/mi (3.82 MPH) 2:13:29 min - steps 498' Elevation	23 Glendale Village Walk 8.08 mi at 15:07 min/mi (3.97 MPH) 2:13:06 min - steps 493' Elevation	24 Caesar's Creek Perimeter Loop/Buckeye Trail North 11.80 mi at 18:08 min/mi (3.31 MPH) 3:34:09 min - steps 860' Elevation Strava link	25 Rowe Woods Hike Cincinnati Nature Center 16.37 mi at 17:18 min/mi (3.47 MPH) 4:43:26 min - steps 1,740' Elevation Strava link
26 Glendale Village Walk 10.39 mi at 14:51 min/mi (4.04 MPH) 2:34:20 min 18,912 steps 620' Elevation Strava link	27 Glendale Village Walk 10.16 mi at 14:27 min/mi (4.15 MPH) 2:26:52 min 18,274 steps 608' Elevation Strava link	28 Glendale Village Walk 10.0 mi at 14:58 min/mi (4.26 MPH) 2:29:48 min 18,294 steps 590' Elevation Strava link	29 Glendale Village Walk 10.14 mi at 14:31 min/mi (4.13 MPH) 2:27:14 min 18,148 steps 607' Elevation Strava link	30 Glendale Village Walk 9.08 mi at 15:08 min/mi (3.31 MPH) 2:17:20 min 16,496 steps 565' Elevation Strava link	31 Caesar's Creek Perimeter Loop/Buckeye Trail North 16.52 mi at 18:06 min/mi (3.31 MPH) 4:59:01 min 33,418 steps 1,149' Elevation Strava link

June 2024

June 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
						1 Mt. Adams Stairclimb Theodore M. Berry Friendship Park (4 loops) 5.02 mi at 17:44 min/mi (3.38 MPH) 1:29:03 min 10,530 steps 937' Elevation Strava link
2 REST DAY	3 Glendale Village Walk 6.45 mi at 15:55 min/mi (3.98 MPH) 1:42:44 min 12,158 steps 454' Elevation Strava link	4 Glendale Village Walk 10.13 mi at 14:47 min/mi (4.06 MPH) 2:29:50 min 18,600 steps 607' Elevation Strava link	5 Glendale Village Walk 10.14 mi at 14:55 min/mi (4.02 MPH) 2:31:16 min 18,404 steps 606' Elevation Strava link	6 Glendale Village Walk 9.21 mi at 14:59 min/mi (4.0 MPH) 2:18:09 min 16,838 steps 681' Elevation Strava link	7 Mt. Adams Stairclimb Theodore M. Berry Friendship Park (4 loops) 8.10 mi at 18:15 min/mi (3.29 MPH) 2:27:54 min - steps 1,934' Elevation Strava link	8 Caesar's Creek Perimeter Loop 22.43 mi at 16:42 min/mi (3.59 MPH) 6:14:36 min 43,568 steps 1,549' Elevation Strava link
9 Rowe Woods Hike Cincinnati Nature Center 11.14 mi at 17:19 min/mi (3.46 MPH) 3:13:02 min 22,280 steps 1,209' Elevation Strava link	10 REST DAY	11 Glendale Village Walk 10.13 mi at 14:37 min/mi (4.27 MPH) 2:28:11 min 18,308 steps 606' Elevation Strava link	12 Glendale Village Walk 10.11 mi at 14:54 min/mi (4.03 MPH) 2:30:43 min 18,272 steps 608' Elevation Strava link	13 Caesar's Creek Perimeter Loop/Buckeye Trail North 12.76 mi at 16:22 min/mi (3.74 MPH) 3:28:59 min - steps 918' Elevation Strava link	14 Carter's Park Loop 9.0 mi at 17:47 min/mi (3.37 MPH) 2:40:06 min 17,874 steps 939' Elevation Strava link	15 Rowe Woods Hike Cincinnati Nature Center 14.84 mi at 17:41 min/mi (3.39 MPH) 6:07:36 min 29,540 steps 1,574' Elevation Strava link
16 Glendale Village Walk 10.12 mi at 14:54 min/mi (4.03 MPH) 2:30:52 min 18,324 steps 606' Elevation Strava link	17 Glendale Village Walk 10.06 mi at 14:30 min/mi (4.14 MPH) 2:25:52 min 18,062 steps 657' Elevation Strava link	18 Glendale Village Walk 10.08 mi at 14:54 min/mi (4.1 MPH) 2:30:19 min 18,592 steps 653' Elevation Strava link	19 Caesar's Creek Perimeter Loop/Buckeye Trail North 19.62 mi at 17:39 min/mi (3.4 MPH) 5:46:16 min 39,134 steps 1,313' Elevation Strava link	20 Glenwood Gardens Park Hike Garden Loop 10.05 mi at 15:48 min/mi (3.8 MPH) 2:38:46 min 18,782 steps 481' Elevation Strava link	21 REST DAY	22 Rowe Woods Hike Cincinnati Nature Center 21.66 mi at 16:58 min/mi (3.54 MPH) 6:07:36 min 42,786 steps 2,171' Elevation Strava link
23 Glendale Village Walk 10.24 mi at 14:58 min/mi (4.01 MPH) 2:33:24 min 18,756 steps 657' Elevation Strava link	24 Glendale Village Walk 10.16 mi at 15:11 min/mi (3.95 MPH) 2:34:23 min 18,656 steps 656' Elevation Strava link	25 REST DAY	26 REST DAY	27 Glendale Village Walk 7.7 mi at 14:38 min/mi (4.1 MPH) 1:52:59 min 13,860 steps 520' Elevation Strava link	28 REST DAY	29 Glendale Village Walk 10.15 mi at 14:44 min/mi (4.27 MPH) 2:29:40 min 18,384 steps 607' Elevation Strava link
30 Glendale Village Walk 10.13 mi at 14:22 min/mi (4.18 MPH) 2:25:42 min 18,262 steps 608' Elevation Strava link

July 2024

July 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
	1 Glendale Village Walk 10.12 mi at 14:32 min/mi (4.1 MPH) 2:27:13 min 18,392 steps 608' Elevation Strava link	2 Caesar's Creek Perimeter Loop (1 loop) 12.29 mi at 16:39 min/mi (3.6 MPH) 3:24:34 min 22,922 steps 858' Elevation Strava link	3 Glendale Village Walk 10.13 mi at 14:39 min/mi (4.1 MPH) 2:28:25 min 18,318 steps 606' Elevation Strava link	4 Independence Day Glendale Village Walk 10.18 mi at 14:53 min/mi (4.03 MPH) 2:31:38 min 18,610 steps 607' Elevation Strava link	5 Glendale Village Walk 10.15 mi at 14:44 min/mi (4.27 MPH) 2:29:38 min 18,440 steps 605' Elevation Strava link	6 REST DAY
7 Glendale Village Walk 10.13 mi at 15:03 min/mi (3.99 MPH) 2:32:36 min 18,512 steps 606' Elevation Strava link	8 REST DAY	9 REST DAY	10 Glendale Village Walk 10.12 mi at 14:50 min/mi (4.04 MPH) 2:30:16 min 18,536 steps 606' Elevation Strava link	11 Glendale Village Walk 10.10 mi at 14:41 min/mi (4.09 MPH) 2:28:20 min 18,528 steps 606' Elevation Strava link	12 Glendale Village Walk 10.20 mi at 14:42 min/mi (4.08 MPH) 2:30:00 min 18,574 steps 607' Elevation Strava link	13 Caesar's Creek Perimeter Loop 12.27 mi at 16:19 min/mi (3.68 MPH) 6:39:43 min 23,926 steps 859' Elevation Strava link
14 Glendale Village Walk 10.0 mi at 14:28 min/mi (4.15 MPH) 2:25:48 min 18,162 steps 640' Elevation Strava link	15 Glendale Village Walk 10.14 mi at 14:50 min/mi (4.04 MPH) 2:30:29 min 18,600 steps 605' Elevation Strava link	16 Glendale Village Walk 10.26 mi at 14:38 min/mi (4.1 MPH) 2:30:08 min 18,826 steps 606' Elevation Strava link	17 Glendale Village Walk 10.09 mi at 14:31 min/mi (4.13 MPH) 2:26:40 min 18,244 steps 605' Elevation Strava link	18 Glendale Village Walk 10.19 mi at 14:44 min/mi (4.07 MPH) 2:30:09 min 18,568 steps 608' Elevation Strava link	19 Caesar's Creek Perimeter Loop/Buckeye Trail North 16.67 mi at 17:51 min/mi (3.36 MPH) 4:57:35 min 33,762 steps 590' Elevation Strava link	20 Glendale Village Walk 10.12 mi at 15:01 min/mi (4.0 MPH) 2:32:07 min 18,818 steps 606' Elevation Strava link
21 REST DAY	22 REST DAY	23 Glendale Village Walk 10.10 mi at 14:48 min/mi (4.05 MPH) 2:29:30 min 18,458 steps 608' Elevation Strava link	24 Glendale Village Walk 7.74 mi at 14:47 min/mi (4.06 MPH) 1:53:30 min 14,060 steps 525' Elevation Strava link	25 Glendale Village Walk 7.70 mi at 14:58 min/mi (4.01 MPH) 1:55:21 min 14,054 steps 526' Elevation Strava link	26 REST DAY	27 Glendale Village Walk 10.09 mi at 15:07 min/mi (3.97 MPH) 2:32:36 min 18,644 steps 608' Elevation Strava link
28 REST DAY	29 Glendale Village Walk 10.09 mi at 15:07 min/mi (3.97 MPH) 2:32:36 min 18,644 steps 608' Elevation Strava link	30 Glendale Village Walk 10.13 mi at 14:57 min/mi (4.01 MPH) 2:31:30 min 18,738 steps 607' Elevation Strava link	31 Glendale Village Walk 10.11 mi at 14:52 min/mi (4.26 MPH) 2:30:25 min 18,522 steps 606' Elevation Strava link

August 2024

August 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
				1 Glendale Village Walk 10.21 mi at 15:26 min/mi (3.90 MPH) 2:37:34 min 19,026 steps 607' Elevation Strava link	2	3 Mt. Adams Stairclimb Theodore M. Berry Friendship Park (4 loops) 11.24 mi at 19:58 min/mi (3.14 MPH) 3:44:39 min 25,108 steps 1,752' Elevation Strava link
4 Glendale Village Walk 10.12 mi at 15:06 min/mi (3.97 MPH) 2:32:54 min 18,302 steps 607' Elevation Strava link	5 Glendale Village Walk 10.10 mi at 15:10 min/mi (3.96 MPH) 2:33:10 min 18,282 steps 608' Elevation Strava link	6 Glendale Village Walk 10.11 mi at 14:55 min/mi (4.02 MPH) 2:31:00 min 18,404 steps 608' Elevation Strava link	7 Glendale Village Walk 10.10 mi at 14:56 min/mi (4.02 MPH) 2:30:55 min 18,300 steps 609' Elevation Strava link	8 Glendale Village Walk 10.11 mi at 14:56 min/mi (4.02 MPH) 2:31:05 min 18,816 steps 606' Elevation Strava link	9 Mt. Adams Stairclimb Theodore M. Berry Friendship Park (2.5 loops) 7.88 mi at 21:38 min/mi (2.77 MPH) 2:50:35 min 47,448 steps 1,752' Elevation Strava link	10 Caesar's Creek Perimeter Loop 24.53 mi at 16:17 min/mi (3.75 MPH) 6:39:43 min 47,448 steps 1,719' Elevation Strava link
11 Glenwood Gardens Park Hike Garden Loop 10.19 mi at 16:18 min/mi (3.68 MPH) 2:46:07 min 19,290 steps 526' Elevation Strava link	12 Glendale Village Walk 10.31 mi at 15:27 min/mi (3.99 MPH) 2:39:23 min 18,816 steps 608' Elevation Strava link	13 Work Conference	14 Work Conference	15 Work Conference	16 Work Conference	17 Work Conference
18 Rowe Woods Hike Cincinnati Nature Center 20.41 mi at 17:31 min/mi (3.43 MPH) 5:57:44 min 41,182 steps 2,315' Elevation Strava link	19 Glendale Village Walk 10.11 mi at 15:32 min/mi (3.86 MPH) 2:37:06 min 18,606 steps 608' Elevation Strava link	20 Glendale Village Walk 10.13 mi at 15:03 min/mi (3.93 MPH) 2:32:10 min 18,456 steps 606' Elevation Strava link	21 Glendale Village Walk 10.13 mi at 15:05 min/mi (3.98 MPH) 2:32:51 min 18,438 steps 608' Elevation Strava link	22 REST DAY	23 Glendale Village Walk 10.11 mi at 15:08 min/mi (3.96 MPH) 2:33:00 min 18,388 steps 609' Elevation Strava link	24 Caesar's Creek Perimeter Loop (2 loops + north past beach) 30.01 mi at 16:17 min/mi (3.75 MPH) 49:20 min 58,716 steps 1,851' Elevation Strava link
25 REST DAY	26 Garfield Middle School Hamilton Stairclimb 2.22 mi at 22:11 min/mi (2.73 MPH) 49:20 min 5,738 steps 434' Elevation Strava link	27 Garfield Middle School Hamilton Stairclimb 5.95 mi at 22:07 min/mi (2.71 MPH) 2:11:42 min 14,864 steps 1,108' Elevation Strava link	28 Garfield Middle School Hamilton Stairclimb 5.38 mi at 22:54 min/mi (2.62 MPH) 2:03:19 min 13,776 steps 995' Elevation Strava link	29 Glendale Village Walk 12.15 mi at 15:33 min/mi (3.86 MPH) 3:09:10 min 22,218 steps 799' Elevation Strava link	30 Glendale Village Walk 10.12 mi at 15:27 min/mi (3.88 MPH) 2:36:21 min 18,562 steps 725' Elevation Strava link	31 Garfield Middle School Hamilton Stairclimb 4.72 mi at 27:15 min/mi (2.2 MPH) 2:08:38 min 14,900 steps 1,145' Elevation Strava link

September 2024

September 2024
Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
1 Caesar's Creek Perimeter Loop 36.72 mi at 16:31 min/mi (3.63 MPH) 10:06:26 min 71,882 steps 2,560' Elevation Strava link	2 Labor Day REST DAY	3 Glendale Village Walk 12.05 mi at 15:14 min/mi (3.94 MPH) 3:03:39 min 29,970 steps 809' Elevation Strava link	4 REST DAY	5 Glendale Village Walk 12.02 mi at 15:01 min/mi (4.0 MPH) 3:00:35 min 21,682 steps 730' Elevation Strava link	6 Garfield Middle School Hamilton Stairclimb 5.43 mi at 22:05 min/mi (2.72 MPH) 2:00:01 min 13,686 steps 1,010' Elevation Strava link	7 Glendale Village Walk 10.10 mi at 14:23 min/mi (4.06 MPH) 2:25:20 min 18,198 steps 607' Elevation Strava link
8 John's Birthday!!!! Rowe Woods Hike Cincinnati Nature Center 24.25 mi at 16:42 min/mi (3.59 MPH) 6:44:57 min 47,280 steps 2,351' Elevation Strava link	9 Garfield Middle School Hamilton Stairclimb 3.34 mi at 23:57 min/mi (2.51 MPH) 1:20:02 min 8,984 steps 926' Elevation Strava link	10 Garfield Middle School Hamilton Stairclimb with 20 lbs rucksack! 4.15 mi at 29:06 min/mi (2.06 MPH) 2:00:55 min 13,028 steps 679' Elevation Strava link	11 Glendale Village Walk 12.06 mi at 14:50 min/mi (4.04 MPH) 2:58:51 min 21,610 steps 731' Elevation Strava link	12 REST DAY	13 Garfield Middle School Hamilton Stairclimb with 20 lbs rucksack! 4.59 mi at 26:25 min/mi (2.3 MPH) 2:01:25 min 13,834 steps 1,009' Elevation Strava link	14 Caesar's Creek Perimeter Loop with full 25 lbs GC Loadout! 24.3 mi at 15:29 min/mi (3.88 MPH) 6:16:20 min 45,684 steps 1,684' Elevation Strava link
15 Glendale Village Walk With 20 lbs Ruck Sack! 12.09 mi at 15:11 min/mi (4.0 MPH) 3:03:41 min 22,298 steps 728' Elevation Strava link	16 Garfield Middle School Hamilton Stairclimb with 20 lbs rucksack! Coming down with the flu! 4.87 mi at 24:36 min/mi (2.49 MPH) 1:59:51 min 13,402 steps 699' Elevation Strava link	17 REST DAY	18 Glendale Village Walk Getting over the flu! 12.18 mi at 14:50 min/mi (4.04 MPH) 3:00:44 min 22,034 steps 797' Elevation Strava link	19 Glendale Village Walk Getting over the flu still! 12.08 mi at 14:48 min/mi (4.05 MPH) 2:58:49 min 21,692 steps 790' Elevation Strava link	20 Garfield Middle School Hamilton Stairclimb last workout before trip! Almost over the flu! 4.97 mi at 24:17 min/mi (2.47 MPH) 2:00:41 min 13,986 steps 1,028' Elevation Strava link	21 REST DAY
22 My Birthday!!!! Travel Day!! In Vegas/Circus Circus/Sphere	23 Red Rock Canyon/Valley of Fire/North Rim Lodge	24 North Rim Mule ride to Supai Tunnel!	25 Rim2Rim Date!!!!!	26 Helicopter tour Sunset Humvee Tour	27 Driving Tour and West Canyon/Skywalk Bridge	28 Fly Home!
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