Walk It Off 2009 by Montana Standard

can turn around at any time. The most important thing is that you do it. No matter what your level of fitness, walking will meet you right where you're at. A 1 mile version of this walk would be from our starting point to South Clark Street, down to Park and back up Montana. Pick your route and join us.

WEEK ONE

Walk with us on lunch hour: Wednesday is National Walk at Lunch Day Original run date: 04/28/2009

Snow or shine, we'll be walking. So bring your tennis shoes (and maybe a pair of gloves) to work Wednesday and meet me and my co-workers at noon in front of The Montana Standard, 25 W. Granite, and take the first step toward a fitter you!

Welcome back to season two of The Montana Standard's Walk It Off series. Spring is finally here, snowstorms and all, and I'm back on the trail searching out fun, new walking routes and techniques. I'll provide you with tips on making the most out of your walking fitness routine. But this year, I'd like to invite you to join in the fun! Throughout this season, readers will have the opportunity to join me and my friends as we hit the walking trails in our area starting with our first walk of the season tomorrow.

WEEK TWO

Wednesday, April 29, is National Walk at Lunch Day, and I'm kicking off this year's season of Walk It Off by inviting you to join me and my co-workers at The Montana Standard. We will meet in front of the Montana Standard at noon for a 2.24 mile loop to Tech and back.

Back in the day, the employee who worked through his or her lunch break and stayed late was looked upon as the elite worker bee. But today, employers have learned that the employees who remain sedentary throughout the day and don't take lunch breaks can and normally are less productive and most certainly unhealthier than the employee who takes a break midday.

Walking: It's cheap, easy with big payoff Original run date: 05/05/2009 Last week a handful of die-hards and I braved the windy weather to celebrate National Walk at Lunch Day. This event was created to encourage people to step out from behind their desks and turn their working lunches into walking lunches.

Starting at the Montana Standard, we will head west on Granite to Montana Tech and turn left on Western to Park street where we will take another left and continue to Montana street where we will take yet another left back to Granite. This loop, when done at a brisk pace, takes approximately 40 minutes.

Why? There are a couple of simple reasons. The first is my favorite — endorphins. In the modern workplace, we have everything at our fingertips and many employees will spend the majority of their eight hour day, sitting on their keisters. This low level of activity leaves the brain sluggish and slow. Our brain needs efficient circulation and endorphin production to function at an optimal level.

For those readers who are just starting to get back into fitness, don't let the idea of the climb just before Tech intimidates you. The best thing about walking is that you are in control; you set the pace, and you

2 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

my mom, sister, nieces and nephew and I decided to check out this popular trail.

In addition to a slow firing mental state, sitting for hours on end causes stress in the back, neck, shoulders, arms and legs, and in particular, can add large amounts of pressure to the back muscles and spinal discs.

Starting just below the Mining Museum at the end of Steele Street, the Copperway trail turns from pavement to dirt and stretches all the way to Rocker for a nice 4.29 mile round trip walk. This walking path, like many others, has replaced train tracks and is in great shape. The path is nice and wide and has a smooth surface.

Now tack on the more obvious side effect of a sedentary work routine — weight gain — and you have all the ingredients for a pretty poor bill of health.

I suggested bringing my sister's little ones, ages 4-7, so they could enjoy their bikes without us worrying about traffic. The walking path isn't hilly, so I thought the kids would love it, and they did. What I didn't take into account was the fact that the trail is at a moderate downhill grade; 2 to 3 percent in some spots. That means that it is also at a moderate uphill grade of 2 to 3 percent on the way back.

But here's the good news. The solution is easy and it's free. Walking 30 minutes 3 times a week has been proven to improve a person's health and wellbeing. Would you like to think clearer, burn fat, reduce your stress level, lower your cholesterol, reduce your blood pressure, sleep better, and above all, feel better? Pack your shoes to work tomorrow and make a plan with your co-workers to get out and walk. No fees, no class time, no special gear required. And when the time comes to walk and your energy level is in the gutter, ignore it, get up out of your office chair and get outside. You'll be happy you did.

WEEK THREE

Copperway trail a pleasant walk Original run date: 05/14/2009

CASEY KAUTZMAN, LEXIE KAUTZMAN, Lee Whitney and Jessie Kautzman, all members of Carrie Quigley's family, enjoys a walk/bike ride on the southwest stretch of the Copperway trail.

Last season my mom and I walked along the Copperway trail system from the Mining Museum heading northeast toward the Kelly mine. This same trail also has a south-west leg that I did not have the opportunity to walk last season. But this Sunday after gorging ourselves with a Mother's Day bounty,

The kids were great, but their little legs were tired and they opted to push their bikes on a number of occasions. In hindsight, I would suggest cutting the walk in half for little ones. Although, my sister did

3 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

out to be the perfect time of the day as we still had just enough daylight and the warm weather was much cooler.

rave about how well they slept, so maybe going all the way wasn't such a bad idea after all. As for us big kids, my mom, sister and I all enjoyed taking this walk at a nice steady pace. Jessie opted to jog and walk the route, while mom and I hung back. Our calves were a little tight after the uphill ascension and stretching was a must. But I think our shins were better off because we weren't pounding the pavement for 4.29 miles.

Getting to the tracks from the Maud S parking lot is the only steep portion of the hike. The first stretch is two-thirds of a mile of steady switchbacks. An alternative route to get to the tracks would be to turn East onto Burlington Street from Continental Drive. The only challenge with this option is finding a spot to park your car, but if you can find adequate parking you can start walking along the tracks without the incline.

This is a route that I have jogged a couple of times in the past year and one thing that I have noted is that there is almost always a slight breeze as you start off, but this wind is invariably at your back during the second half. Wearing a light windresistant shell that you can tie around your waist when you get out of the wind is recommended. Also, this is a little off the beaten path so I always carry my cell phone with me just in case I twist my ankle and need rescuing. As a mom, I can't imagine a better way to spend Mother's Day than with my family, getting some exercise and enjoying the beautiful spring weather! Until next week, keep walking!

Carrie Quigley stands at Skones trestle on the old railroad tracks on the East Ridge.

WEEK FOUR

Making tracks along East Ridge Original run date: 05/19/2009 Last year one of my first walks was up Maud S Canyon; since that time, it has become one of my regular hikes. The hearty inclines always challenge me, and I love that I can drive 5 minutes from my house and feel like I'm in the hills. But a recent injury to my Achilles tendon has left me unable to make the inclines of the canyon without feeling some repercussions later. So I opted to take a light jog/walk south along the tracks to the Skones trestle with my sister Sunday evening. After a much welcomed sunny day we waited until around 7:30 p.m. to drive to the Maud S parking lot. This turned

Unlike some of the other walking paths that are formed along railroad tracks, this path still has the

4 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

Have you ever wondered why we call this column Walk It Off? And what exactly are we walking off?

railroad track intact. For walkers there is still plenty of room to walk alongside the tracks with periodical narrowing throughout the trail. The condition of the path is actually pretty smooth with only a few rocks and bumps on occasion to trip you up if you're not paying attention. This is not a groomed route, so you do need to pay attention to weather conditions, as it can get pretty muddy if we've had any moisture.

The answer is fat. We are walking off fat. Studies have proven that low-intensity exercise, such as walking at a moderate pace, will specifically target fat calories for energy -- or burn fat. Really, it's that easy?

For Jessie and me the conditions were perfect. We warmed up in the parking lot and then really warmed up walking the switchbacks! There are a series of exercises that I do before every walk to loosen up the knees and ankles and warm up my legs. Sometimes I do them at home and then again once I reach my destination. The goal is not to stretch a cold muscle, but rather to warm it up so it's flexible while exercising. Along the way we encountered a couple of deer and upon our return witnessed a beautiful sunset. If you take this route and are walking, leaving at 7:30 might be a little too late to make it to the trestle. We jogged the route in about 50 minutes. And if you go soon, remember it's spring time, so make like Brad Paisley when you get off the hillside and check for ticks! Until next week, keep walking!

Bitter orange: It might not be any safer than banned ephedra. Los Angeles Times photo by Brian Vander Brug

So if walking is good, wouldn't your favorite Jane Fonda aerobics video be better? Is one form of exercise better than the other? WEEK FIVE It's not that one is better per se, it's just that they do two different things.

Walk away fat

Your body, much like your car, needs fuel. And the fuel comes from two major sources, fat or carbohydrates. A high- intensity form of exercise such as your Jane Fonda video will utilize calories from carbohydrates and some fats. However, during a low-intensity workout, the energy source that fuels your body comes primarily from fat. So walking is a simple way to actually target fat loss. No pills or funny gadgets to wrap around your tummy -- just walking.

Original run date: 06/09/2009 Fat loss. We've all seen the ads for a pill or special gadget that will banish your fat forever. The shelves in the health section of bookstores are packed with books targeting fat loss, and everyone is bragging about how their gadget is the only one that will blast your fat forever. Marketers know that our society is looking for the quick and easy method to target fat loss, and although I don't stand to make millions, I'm here to tell you, if you want to target fat, read on.

If you're currently walking and looking for different results, just add more distance to your walk vs. increasing your speed and you will burn more fat.

5 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

as walking routes. There are urban walks, pilgrim paths, forest walks, walks through national parks (Ireland has six) and short loops through points of interest for people of every ability, making it very convenient for the tourist.

So there it is, this week when you lace up your shoes and walk out the door, take a look at yourself in the mirror and say "I'm walking off fat today." Until next week -- keep walking!

My family and I walked every day and have enjoyed these paths thoroughly. I've chosen three to share with you -- all of which are located on the west coast of Ireland..

WEEK SIX

Way marked ways of Ireland Original run date: 06/09/2009

The first hike was located in the Connemara region of County Galway on a small bay called Dog's Bay, a secluded beach that was hidden away from the main road and frequented by local families. The weather had been sunny and warm since we arrived in Dublin four days prior, and the cool air off the North Atlantic was welcomed. The bay was a combination of rocky terrain, grassy hills, sandy beaches and crystal clear turquoise water. We followed our trail that led us through a cow pasture to an even more secluded bay on the other side. Dog's Bay isn't listed on the country road map. We read about it in a guide book that lists a little more detail on each area of Ireland.

From left: B.C. Kautzman, Jessie Kautzman and Carrie Quigley traverse a trail to the Cliffs of Moher.

This week's walk took a little more planning and preparation in comparison to many of my other featured excursions. As a matter of fact, I have been planning this one for two years! The location: Ireland. This column is coming straight from Blarney in County Cork. (Straight from Blarney, not full of Blarney mind you!) Ireland, a country that is near and dear to many hearts in Butte is truly breathtaking. Each region has something new to explore, and every area we have visited has had hiking and biking trails for those inclined to get off the beaten path. Each trail offers its own unique view of an area that a person simply cannot see from roadside travel stops -- many of which have been used for thousands of years. Everywhere we went we saw green signs with a yellow silhouette of a hiker on it. This sign signifies the Way marked Ways of Ireland -- or otherwise known in the states

From left: Chris Quigley, B.C. Kautzman and Jessie Kautzman walk along Slea Head on the Dingle Peninsula on the west coast of Ireland

6 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

WEEK SEVEN

Continuing along the west coast of Ireland, we made our way to rocky terrain called the Burrens before making it to our end destination -- the Cliffs of Moher. This is a must-see for anyone traveling to Ireland, and it is truly spectacular. Although this area is a true tourist spot, we were able to break away from the majority of the area visitors to walk along a path that takes hikers six miles from The Cliffs of Moher to O'Brien's tower. The cliffs rise 1,000 feet above the sea and are unlike anything I have ever seen.

Add healthy diet to your walking plan Original run date: 06/16/2009

The very next day we toured the Dingle Peninsula, another must-see for visitors to Ireland. The town of Dingle is a vibrant little fishing town. In its tourist information center I obtained a map of Dingle Way that takes hikers along the same route as motorists around the peninsula without the dangers of getting run over on the narrow roads. (The roads in Ireland are narrow and with the exception of the major highways, none of them have much in the way of shoulders.) We followed stone walls through sheep herds, toured an area preserved from the Irish Famine of 1945 and enjoyed a bird's-eye view on the top of the terrain.

A couple of weeks ago we talked about how walking targets fat loss, but what if you've been walking and exercising regularly and haven't seen the results you are looking for? If this sounds familiar then it might be time to take a look at what you're eating. A good friend and mentor of mine says that you can't out train a bad diet. From my own experience I know that this is true. I used to chow down after exercising and justify that I wasn't going to gain any weight because I had just burned a bunch of calories. And although this may be true to some extent, it became discouraging to work hard and not see results. So I began to educate myself about nutrition, the pros and cons of dieting and how to make some small, simple changes in my everyday life to get the results I was looking for.

Although our trip is hardly what the experts would call a bona fide walking tour, incorporating daily hikes and walks into our tour of Ireland, we have seen hundreds of things we otherwise would have missed.

What I learned is that there are three major ways that your body loses weight: dehydration, lean weight loss (from muscle) and fat loss. Losing weight by dehydration is a way to quickly drop some water weight for a short-term event such as a wrestling weigh-in and does not offer any long- term results.

If you are planning a trip, whether it be abroad or nearby, I urge you to do a little research ahead of time and see what types of walks are in those areas. If you are planning a trip to Ireland, here are some resources that you might find useful: www.discoverireland.com/walking, www.walkireland.ie. For information about the many national parks in Ireland go to www.npws.ie.

Lean weight loss or muscle loss is the result of dropping calories too fast and skipping meals (such as fasting). This is a detrimental type of weight loss that will breakdown muscle tissue and actually lower your metabolism.

Until next week keep walking and enjoy your Sli' na Sla'inte -- Path to Health.

Targeting fat loss, while maintaining or increasing your lean muscle mass is the ideal form of weight loss.

7 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

cake with two scoops of ice cream, ask for a small piece of cake and one scoop. This is a good way to practice moderation. Be good to yourself. Remember that this is not a test or a competition. Changing your eating habits should not be painful if it's done right. Learn new recipes, educate yourself and listen to your body. And of course, keep walking!

Now for the big question. With all of the diets out there, which is the best one to follow? In my opinion, the answer is none of them. I think of a diet as a verb. It is an action or an event; it has a beginning and an end. You are on a diet and then you are off of a diet. There is no way that something like this will offer you anything other than short-term results. You've already made the commitment to incorporate healthy activities such as walking into your life, now it's time to learn about healthy eating habits. Here are a few tips to get you started.

WEEK EIGHT Never skip meals. (When you starve yourself, your body's metabolism actually slows down to conserve energy). Replace your simple carbohydrates, such as white bread and white rice, with whole grain and brown rice. Replace breaded, fried foods with plain, broiled or baked foods. (A breaded, fried fish sandwich is not good for you just because it is fish). Snack. Pack healthy snacks for yourself such as celery with peanut butter, whole grain crackers and reduced fat cheese, cottage cheese or fruit. Snacking between meals will keep your glucose levels at a nice moderate level. Make your mother happy and eat lots of veggies. A good rule of thumb when selecting veggies: If it's green, go for it! Eat starchy veggies such as corn and potatoes on a more limited basis. Avoid foods that are high in salt and fat such as processed, snack foods. Avoid heavy sauces. If you like mayonnaises on your sandwiches, try mixing half the amount of mayo with Dijon mustard, and cut your fat intake in half. Eat more protein. Chicken, turkey, lean pork and beef are all great sources of protein. If you're a vegetarian, nuts and beans should be a part of your diet. Eat Dessert. Don't deprive yourself, just eat less. If you'd normally have a huge piece of

Cross-country trails make great day hikes Original run date: 06/23/2009

This winter I finally joined the masses and decided to learn to ski. This new sport allowed me to spend my weekends north of Georgetown Lake at the Discovery Ski area and as such, I became familiar with the mountains named Red Lion and Rumsey. This weekend, I reacquainted myself with these mountains and hiked along the cross-country ski trails near Echo Lake. Cross-country trails make great day hikes; the trails are well-marked and distances are usually fairly moderate. My mom is laughing right now as she reads this because she and I accidentally hiked two trails instead of one, so our intended 3.5 mile loop turned into six.

8 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

Until next week, keep walking!

WEEK NINE

Check out Humbug Spires in day hike Original run date: 06/30/2009

Chris and Carrie Quigley hike a cross-country trail

Just off of Echo Lake Loop, there is a modestly marked trail head that will lead hikers 5/8 of a mile to the Jack Pine and the Rumsey trail head (the trail head is marked by a brown Forest Service sign). The Jack Pine Trail is a 3.5 mile loop that takes hikers north below Rumsey Mountain and connects to the Rumsey Trail for an additional 2.5 mile loop. These trails are compilations of old roads and fairly wide tracks. Our elevation lingered at around 6,800 feet above sea level and the grade varied from 2 to 8 percent, making our journey challenging in some areas. Both of these trails are marked with blue diamonds that indicate a cross-country trail. However, there is a suggested route that takes hikers, bikers or skiers clockwise along the trail (the recommended route). Mom and I took off on the Jack Pine Trail counter clockwise and missed our turn that would have taken us back. Hence, the ‘oops' in this week's adventure and the additional 2.5 miles to our day hike.

Approximately 26 miles south of Butte lay one of the most unique outcroppings of quartz monzonite in southwest Montana. Covering more than 11,000 acres, the Humbug Spires is an area where terrain is a combination of dense forest, open meadows and about 50 quartz towers jutting out of the earth. These towers rise anywhere from 300 to 600 feet, and, with names like the Wedge, the Wall and the King, draw the attention of rock climbers throughout Montana.

But had we stuck with our original plan, we wouldn’t have made it to the top of the trail where a clearing opens up and offers a beautiful view of Rumsey Mountain and the Phillipsburg Valley. Looking up at Rumsey Mountain made me realize how much I enjoyed my first ski season, and although I can't wait to hit the slopes again, I am still hoping for some drier weather so I can continue exploring the many mountain trails we have right out our back door!

9 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

Along the way we passed through a couple of drainages, a campsite and an old miner's cabin. I use the term "cabin" loosely, as its remaining walls are only about 3 t0 4 feet high, and the roof is long gone. But this landmark is only about 100 yards from the Wedge and is a good point of reference when hiking the trail for the first time. Arriving at the south base of the Wedge, we began climbing up the southeast side over smaller boulders until we were resting about two-thirds of the way up and had a bird's-eye view of the terrain we had just hiked and a number of smaller spires. The air was cool and windy on the Wedge, and, although the temperatures were in the 80s at ground level, I was grateful that I had a jacket and pants to wear until we descended back down the spire.

Jennifer Grant hikes the main trail at Humbug Spires Wilderness Area.

No, don't worry. I am not switching gears from walking it off to rock climbing off the weight (although I have never seen a chubby rock climber). This area is an outdoor recreationist's playground and was my choice for a hike this past weekend. With a sunny and warm weather forecast, my friend Jennifer and I left Butte early Saturday morning and headed to Moose Creek to hike the main trail to the most popular tower -- the Wedge. The hike starts at an elevation of approximately 5,800 feet and progresses to 7,045 feet at the base of the Wedge. The trail is a well-maintained single track that follows Moose Creek for the first 1.5 miles. It's at this point that hikers will see a "Y" in the trail and will need to stay to the right to avoid hiking into a small section of private land. As the trail continues away from Moose Creek, the incline becomes a little more challenging and the trail a little less prominent.

View from "the Wedge," a popular rock climbing spot.

The hike was 6 miles round-trip, and a steady and sometimes hefty incline on the way up would make this a moderate hike for any experienced hiker. If you're just starting out, the full hike would be difficult (but not impossible). Try hiking the first half of the hike along Moose Creek to the "Y" in the road or until the incline starts to increase. If you're in the mood for a longer hike, wear good hiking boots (waterproof if you have them), with good socks (I couldn't find my moisture wicking socks and boy did I miss them), pack snacks and plenty of water. If you are bringing your dog, don't forget to pack some water for him or her, too, as they only have access to the creek for the first half of the trip.

Jen has hiked and climbed in the area before, so she was familiar with the trail, which was handy in a couple of spots where the trail seemed to fade. There's enough traffic in the area that even without a defined track in spots, it's pretty easy to recognize the trail for the entire hike. It's also at the halfway point that we started to see the quartz spires rising out of the green, mountain grasses.

10 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

If you have to set an alarm clock to wake you when your treadmill workout is complete, here are a couple of ideas and tips to breathe a little life into your workout.

Getting to Humbug Spires is super easy. Take I-15 south toward Dillon and exit at Moose Creek. Turn left at the off ramp to the frontage road and follow the dirt road to the left for about 3 miles. The trailhead has a parking lot, an outhouse and a trail map of the area and is easily spotted from the road. To view a map with a listing of the more prominent spires, go to the BLM Web site or follow the link: http://www.blm.gov/mt/st/en/fo/butte_field_office/recr eation/humbug.html.

If you normally hop on your treadmill and stay at the same speed and incline level for the entire time of your workout -- stop. Instead try incorporating a speed interval. For instance, walk or jog for five minutes, then break into a two minute fast walk or sprint (depending upon your level of fitness). After two minutes, resume five minutes of walking or light jogging and repeat. Continue this pattern for however long you normally spend on your treadmill. Speed training should be done at a low incline. At the end, cool down with a 5 minute moderate walk and stretch.

WEEK TEN

Treadmills don't have to be boring Original run date: 07/07/2009

Another alternate is a hill interval. Using the same pattern of five minutes at a moderate walk/jog at a flat incline, incorporate 2 minutes where you increase your incline to 5 to 7 percent while maintaining your moderate speed and repeat.

The old saying stands true in fitness as it does in life that it's always good to have a Plan B ready for those moments when your best laid plans simply do not come to fruition. Making a commitment to get fit requires a plan to put your health first no matter what comes up, whether it be an unexpected parent's meeting on your workout night, a cancellation to walk with a friend or a sudden change in weather. It's always good to have an alternate plan tucked away in your foxy pocket that you can pull out at a moment's notice.

When you're ready to really challenge yourself, try mixing the two intervals into one. For instance, five minutes of moderate treadmill walking, a two minute sprint, five minutes of walking, then five minutes at an incline, then another sprint, etc. If you're really interested in a challenge try alternating your step with a lunge step or a side step. Both of these moves will incorporate different muscles and should be performed by someone with a good fitness level, as these are advanced moves. For a demonstration of both, log on to http://www.mtstandard.com/walk_it_off/.

A busy holiday weekend is a prime example of a situation where I had to pull out the old alternate -the treadmill. I can hear the groans already -- boring -- right? Well, yes and no. If you instantly envisioned a row of clones all staring off into space with their iPods stuck in their ears and are about to turn the page and tell your friends that the Quigley chick has just given in to the dark side, hang on and read what I have to say next.

There's a saying "If you always do what you always did, you will always get what you always got". If you want to see change in yourself, you will have to make a change in what you do. If you're not seeing the results you want to see from your workout, then it may be time to switch it up. Don't be afraid to try new things and set new challenges for yourself. And always have a Plan B to fall back on.

A treadmill can indeed be boring, but with a little creativity you can get a challenging workout that will burn calories and keep you interested.

Until next week, keep walking!

11 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

burned 444 calories. And I hadn't even walked to another stage yet!

WEEK ELEVEN

Folk fest quite a hike

On Saturday we spent the day hustling from one venue to another starting at noon and ending around 10 p.m. For 10 hours, we walked from stage to stage: Granite street to the dance pavilion (.37 miles); dance pavilion to Quartz street (.42 miles); back to the dance pavilion (.42 miles); back to Granite street (.37 miles), up to the Original (.4 miles); and back to the dance pavilion (.76 miles).

Original run date: 07/14/2009 This weekend, for the second year in a row, thousands of people came to Butte to enjoy the sounds, sights and tastes of the 71st National Folk Festival.

That's 2.74 miles walked and another 1,000 calories burned, and we haven't even talked about the hill up to the Original Mine. I am not feeling the least bit guilty for eating a huge, honking bag of kettle corn! If you walked straight up Main Street from Park to the Original Mine, you walked up a 14 percent grade hill at 5,800 feet elevation. Not too shabby. For those of you who were unable to attend this event, there was a great shuttle system and even a bus running to take people from stage to stage. So don't let this bit of information prevent you from attending next year. For those of you who did venture up to the festival, pat yourself on the back because you got a heck of a work out in while you were at it.

With six stages throughout Uptown Butte and class acts featured at each of them, anyone who enjoyed this year's event knows that there was some serious exercise to be had. So for all of you who ventured Uptown for the festival, I've done a little research and thought it would be fun to share with you just how much walking you did. For those who didn't catch the shuttles, the first leg of the weekend folk-walk, as I have chosen to call it, started from wherever you parked your car to see the first act on Friday night. My husband and I lucked out and were only about .6 miles away from the dance pavilion where we stayed to enjoy some Chicago Blues and Zimbabwean chimurenga. With the high energy music, we didn't sit the entire night and danced through both shows. Why would I share an evening of dancing in a fitness column? Well, the average person burns approximately 74 calories for every 15 minutes of dancing. With two 45-minute musical acts, research tells me that I

12 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

WEEK TWELVE

Stretch of Greenway trail complete Original run date: 07/27/2009 Not too many years ago, citywide trail systems were something that I would see in other cities. Today, there are nearly a dozen walking trails within the city limits of Butte, and I'm excited to say that the newest trail has just been completed. The Silver Bow Creek Greenway trail is the result of the cleanup of Silver Bow Creek and the creation of the Greenway Service District. The GSD is the result of a collaboration of Anaconda-Deer Lodge and Butte-Silver Bow counties. The counties passed identical ordinances to create the GSD, which is responsible for the planning, design, construction, maintenance and operation of the Greenway System Corridor along the 22 miles of Silver Bow Creek. This year, the first segment of the trail -- a 1.7-mile stretch from west of Butte to the Rocker Depot -was completed. It includes three pedestrian bridges across Silver Bow Creek, a railroad bridge underpass for trail users, access gates and a chance to see firsthand what a difference the reclamation and remediation of an area can make. I grew up in Butte and drove the old Highway 1 from Butte to Rocker regularly, and I remember what that area looked and smelled like; it was not pretty. So to hear that a corridor and walking path was created along Silver Bow Creek left me with a lot of questions, and quite honestly, some skepticism about what this walking trail would be like. So, I called Dori Skrukrud, assistant director of community development for Butte-Silver Bow, and asked her for a walking tour of the new trail. What a pleasant surprise!

13 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

our mining town full circle. I hope you'll take the walk for yourself and see the great work that has been done. Until next week, keep walking!

We met at the old Rocker Depot on the west side of the It Club near the railroad tracks. The paved trail takes walkers under a railroad bridge underpass and then back toward Butte along Silver Bow Creek. So much work has been done to this area that it is simply unrecognizable. What used to be an area covered with rust-colored dirt and mine tailings is now covered with tall grasses, clover, willows and a crystal clear creek.

WEEK THIRTEEN

Training for a race keeps focus on goals Original run date: 07/28/2009

Amazing.

In past articles I have focused on the importance of goal setting. Goals work best when they are specific and timed, and a large number of people have found that setting a goal to participate in a local race can be a great way to get in shape. Races, like people, come in a variety of shapes and sizes. Many races include a walk or run option which makes it possible for the beginner to participate.

The afternoon was hot, but the wetlands offered a cooling effect that we felt almost immediately. Shortly after beginning our walk the sounds of the highway faded and we were left with what Dori fondly called the "sounds of the birds and the bugs." The walk is pleasant, and the trail is wide, flat and appropriate for all levels. If you're a runner, there are deliberate gravel edges along the trail for running or for horse riders to enjoy. The trail also accommodates those with disabilities.

If you are looking to participate in a race, here are a few tips to get you started. The first thing to consider is the distance: 5K, 10K, half marathon, full marathon? The 5K (approximately 3.1 miles) is the most popular distance in the United States. Forty percent of all the events recorded are 5k races, according to the USATF Road Running Information Center. A 5K race is fun and easy and doesn't require months of training. As a matter of fact, with a little modification in your weekly schedule, you can collect your first race T-shirt (a badge of honor among runners) in no time.

If you'd like to access the trail from Butte, you can take Centennial Avenue to Santa Claus Lane and head west until you come to the first bend. There is a trail access at this point, marked by an access gate. But the parking lot has not been developed yet, so walkers must be comfortable parking along the pull off area at the side of the road. The parking lot in Rocker has plenty of room for cars and is part of the trail system. Future plans for this space include picnic tables, interpretive signs and a park for the kids.

After you have selected the distance of your first race, you'll need to investigate the courses for the events.

As for the trail, it will eventually connect with the Copperway trail that leads from the Chamber of Commerce and continue on through Ramsay, Opportunity and Anaconda. These plans are under the orchestration of numerous committees and organizations across the state, and I can't wait to see them to their fruition.

For example, the Frigid Digger run held in February and the An Ri Ra coming up this weekend are 5K races but offer entirely different climates and terrain. Does your body acclimate better to the cold weather? Do you enjoy the challenge of hills and rugged terrain? Then a winter run such as the Digger run might be right up your alley. Are you more of a fair weather runner and prefer flat, smooth

Mining has been an important part of our history in Butte, a history that I have always embraced. And I am proud to see the reclamation work that is being done. It seems to me that work such as this brings

14 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

Whether you are walking, jogging, running or a combination of all three, attending a race or a family fun walk is a great way to get in shape and have fun doing it. Whether you are literally crossing the finish line at a local race or crossing a line only you can see after accomplishing a personal goal, there is nothing better than knowing that you've achieved what you set out to do.

blacktop under your feet? If your answer is yes, then look into a summer road race such as the An Ri Ra. Once you've selected your event, it's time to start training. If you're a person who walks 2 miles, three times a week and you would like to run in a 5K, you would want to start your training by gradually replacing your walking days with walk-jog days. From there you can advance slowly to at least one day of jogging without changing your distance. After you have mastered your existing distance one day a week, you will be ready to replace a second walk-jog day with a full jog. Training is about moderation and patience. Your body needs time to adjust to the new tasks.

WEEK FOURTEEN

Lost Creek close, easy trail Moderate-level hike takes walkers along creek in the forest

When it comes to adding distance to your jog, the general rule of thumb is to increase your distance by 10 percent every week. So if you're currently jogging 2 miles, you would increase the distance to 2.2 miles the second week, 2.42 the third week, 2.66 the fourth week until you reach 3.22 miles on the sixth week.

Original run date: 08/10/2009 Park, north of Anaconda in the BeaverheadDeerlodge National Forest, is a great little getaway that is easily accessible for anyone who is looking to get into the wilderness without traveling too far from their own back door.

With your distance under your belt, the final step is to simulate the race to the best of your abilities. This can be done by running the route that you will run on race day, if it is in the same town as you. If you are attending a race out of town, look up the route ahead of time and note any changes in elevation and terrain. For example, when training for the Bloomsday race in Spokane, my fellow runners and I trained by running up Montana street to prepare for Doomsday Hill. If you're uncertain about distances, you can always drive a route ahead of time to map out a distance that keeps you within your range. Another tool for mapping out running routes is an online utility called Map My Run at www.mapmyrun.com. This basic mapping tool is free, but requires that you sign up as a member. From there you can create as many runs as you would like and save them under your user name to refer back to as often as you'd like. Not only will this provide you with the distance of your route, but it will also show you the elevation.

Chris Quigley and dog Kali make their descent down Lost Creek Trail in the Beaverhead-Deerlodge National Forest.

15 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

The trail begins its ascension immediately and is rocky for about the first 100 yards. After that it is wide, smooth and well maintained.

The park is an area I have never explored and I am so glad that my husband suggested it for a hike last weekend. (I promised that I would give him credit for this week's hike).

I recommend parking your car at the parking lot by the rest rooms, walking up the paved path to see the falls and then taking in your mountain trek.

Sunday afternoon, after a busy August weekend, Chris and I loaded up the dogs and headed toward Anaconda to the Lost Creek State Park. From some research I had done previously and from talking to people, I knew that there was a waterfall that is very popular, and I had read that there was a trail that runs approximately 8 miles from the Lost Creek Falls along Lost Creek. I didn't have a map, but felt pretty confident that we could find the trailhead once we got to the park.

Another idea would be to claim one of the picnic tables so that you can enjoy a picnic lunch after your hike; as a matter of fact, picnic area No. 4 is directly across from the trailhead. Our hike was what I would consider a moderate level hike that led us through the forest along the creek, and offered us some beautiful sights along the way. The trail does cross the creek on occasion, bridges have been constructed — some more advanced than others — to take hikers to the other side.

The park was very easy to find. About 1.5 miles east of Anaconda , there is a sign for Lost Creek State Park that turns north onto Highway 48, then another sign that directs drivers north onto the secondary road 273; follow the road 6 miles and it automatically runs into the park entrance.

Along the way we met a handful of others who also hiked until they wanted to turn around — a perfect plan, I think.

The park road, flanked by signs and picnic areas is a well maintained, smooth dirt road that is appropriate for any vehicle. The picnic areas are scattered throughout the park and are visible from the road. From the entrance gate, drivers will continue through the park 1.4 miles to the main parking lot and walking trail to the falls.

If you go, bring water and good walking shoes — hiking boots really are not necessary as the terrain is mild. Because we were along the creek for the majority of the time, there was no need to pack extra water for the dogs.

The trail to the falls is a 125-yard paved trail, a beautiful view for all. But Chris and I were ready for a hike so we went in search of the trailhead.

There are a few hills and, as such, I would consider this a moderate level hike.

Backtracking our route, we found a green gate that had a sign posted reading Road Closed — No Motorized Vehicles.

If you do decide to take a longer day hike, I'd love to hear from you as we already have this trail marked for a longer day hike in the future.

On the right of the sign was the trailhead that clearly leads hikers up the base of the mountain side and back toward the falls.

Our summer nights have already begun to shorten and I hope you won't hate me for saying it, but fall is right around the corner; if you haven't taken a hike yet this season, Lost Creek State Park is a great place to start.

It was late in the afternoon so we decided to follow the trail for a couple of miles and check it out for a future hike that we could spend the day hiking.

Whether you are walking, hiking, biking, jogging or all of the above, until next week, keep it up.

16 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

If you haven't ever taken your child to a race, runs such as last weekend's are a perfect way to include your children. Fun runs and walks are always laid back and fun, and kids are almost always welcome.

WEEK FIFTEEN

Make exercise a family affair Original run date: 08/11/2009

As parents we are always leading by example -good, bad or otherwise. It's just the way it is. Why not lead our children towards good health?

When it comes to incorporating fitness into your daily life, Sly and The Family Stone hit the nail on the head when they sang "It's a Family Affair." Whatever form of exercise you choose, the road to success is much easier to travel when you have your family and friends supporting you, or better yet, joining you.

Even if you have no interest in running, which is the case with many, there's no reason you can't walk in an event such as this. As a matter of fact, more and more races are incorporating 1-mile walks into their events for that very purpose. How much of an influence can this have on your children? Well, in lieu of performing an official study on the topic, I'll share our own family experience as an example. My nephew, Casey, who was waiting at the finish line as his mother and I finished the race, decided to incorporate a race into his birthday party the very next day. He mapped out a course, borrowed our race numbers, set up a finish line and, instead of pin-the-tail-on-the-donkey, we all ran a race, all generations again, racing around the neighborhood. Because it is, after all, a family affair.

This young runner was one of many local youth to participate in the weekend's An Rí Rá Fun Run. Photo courtesy of An Rí Rá race committee.

I am one of the lucky ones, having generations of support right here in my hometown. And as many of you have seen, everyone from my 4-year-old niece to my grandmother have found themselves in this column as a result of their support. This weekend was no different, as my mom, step-dad, younger sister and I all participated in the An Rí Rá Fun Run. With a 1 mile fun walk-run, a 5K run and a 10K run, the An Rí Rá Run offers something for everyone.

WEEK SIXTEEN

S2S race tests self-limitations Original run date: 08/18/2009 Last weekend 24 women from Butte formed two, 12person teams and descended upon Spokane, Wash., to compete in the Spokane to Sandpoint relay race (S2S).

As I stood at the starting line scanning the crowd, what made the biggest impression on me was the number of young people who participated. I saw high school, middle school and grade school students, and even toddlers wearing their race numbers proudly. And how do you think these kids got to the race? Their parents of course; way to go mom and dad.

The race, 185 miles in all, began at Mount Spokane and took runners through 15 cities along 50 miles of the Centennial Trail system, around 60 miles of waterfront and even on a midnight roller coaster ride at Silverwood theme park.

17 © The Montana Standard 2009 ● 25 West Granite ● Butte, Montana 59701 ● 1-800-877-1074 ● www.mtstandard.com

More than 800 entrants ran non-stop through the day and night to make it to the finish line 30-plus hours later in Sandpoint, Idaho. Wildly decorated vans followed racers as they ran in costumes, wild wigs and lit themselves up like Christmas trees for contests such as the Best Light Show, best tattoos and who could wear the brightest running outfit. As physically challenging as this race was, what stands out most was the lighthearted spirit that flowed freely throughout the weekend. Runners from opposing teams cheered each other on, offering kudos and encouraging words as they passed each other and even ran with one another to encourage someone who was struggling. Kindness was bountiful.

Running in a 185-mile relay race might sound crazy, and thinking back it probably was. But setting the sanity question aside and looking at the weekend as a whole, what stands out more than anything isn't the course or the length of the race, but the determination and strength of the women I ran with. I watched women look at their upcoming runs and say, "Oh my God, I don't think I can do this" only to finish with an elated "I did it!" Runners pushed themselves physically, mentally and emotionally to new levels, well beyond what they thought they could do. Falling into the trap of our own perceived limitations is easily done. The key word here, of course, is perceived. We think we know what we can or cannot do. But really, what do we know? Our thoughts and limitations are conceived from our past experiences and self-talk, and with the exception of the text book narcissist, many people tend to sell themselves short. When in reality, there are no limitations to what you can achieve. This weekend, with the help of my friends, I accomplished something that a year ago I would have said was impossible. Breaking free from the bonds of limitation takes determination and will, and yes, maybe a little craziness, but in the end, the results are well worth the efforts.

Team Butte Tough: Back from left: Jacquie Peterson, Heather Lean, Brittney Peterson, Suzanne Bennatt, Julie Eubanks, Mindy McCarthy, Megan Godbout, Leigh-Ann Whitworth. Front from left: Jacquie Higgins, Hannah Dysinger, Cari McCarthy, Carrie Quigley.

Look beyond what you think you know and you'll see the endless possibilities that await you! Dream big, run hard and jump high, and until next week, keep walking.

Team Hogart, back row from left, Dorothy Joyce, Lee-Ann Ferriter, Terri Balkenbush, Shannon Moodry, Kim LaBreche, Kacie Briney and Helen McKeon. Front from left: Helen Joyce, J.J. Hogart, Lynette Hogart, DeeAnna Worley, Kacie McKeon.

I pulled a trail map off of the Fish, Wildlife and Park's Web site that shows six trails from which to choose. On the Web site there is a description and rating for each trail. The trail that my mom and I chose was a moderate loop called the Greer Gulch Loop Trail — a 2-mile loop that starts just below the visitor center at the Upper Picnic Area.

WEEK SEVENTEEN

Caverns area offers great hikes Original run date: 08/25/2009

When I am choosing the hiking trails to feature in this column there are a few common denominators that I look for. The trails must be within a 60-mile radius of Butte, accessible by car and versatile enough for hikers of all levels.

Carrie Quigley walks a trail in Lewis and Clark Caverns State Park recently.

This weekend I found a hiking site that possesses all of these requirements: the Lewis and Clark Caverns. At the risk of sounding redundant, I can honestly say that I haven't been to the caverns since I was a young student on a field trip and until recently didn't even know that there were hiking trails in the park.

Before starting the hike, we decided to go to the visitor center and talk with a park guide to see if this was indeed an easy- t0-moderate loop as described on the Web site. The person we spoke to at the Caverns was friendly and helpful in directing us to the trail head. She also supplied us with a more detailed map that offers descriptions of each trail and a nature guide so we could identify plants along the way. She also reminded us to be on the lookout for bears and mountain lions.

Lewis and Clark Caverns is a part of Montana State Parks and encompass 3,000 acres of terrain above and around the cavern site with almost 1,600 vertical feet. The trail system within the park offers easy, moderate and strenuous trails for hikers and mountain bikers of all levels and offers a magnificent view of the Tobacco Root Mountain Range. The trails vary from a quarter-mile nature hike to a 6.4-mile loop. Some are flat, and some gain nearly 1,000 feet in elevation.

With this weekend as the exception, I always pack bear spray when I hike and was grateful not to see any large, carnivorous mammals while we enjoyed our afternoon. I'm sure the fact that we didn't stop talking the entire time helped deter any wildlife.

Ringing Rocks is an unassuming pile of rocks and boulders that rise 30 feet above the ground to form a geological oddity. When you strike the rocks, they ring like chimes. Located in the Pipestone area between Butte and Whitehall, the Ringing Rocks are only the second location in the United States to report such a wonder, and I was quite curious to see and hear this for myself.

The Greer Gulch Trail is actually an extension of the easy quarter-mile nature trail. The scenery is densely wooded and packed with foliage that looks and smells amazing. According to our guide, the trail is covered with Bitterroot in the spring, and I can only imagine how beautiful this area is in the spring. When hiking this particular trail you will want to stay on the nature trail until you see signage for the Greer Gulch Trail. Mom and I accidentally took a left off of the nature trail and ended up hiking up a series of switchbacks until we wised up and realized that we should have stayed with the nature trail. After sampling what the Lewis and Clark Caverns area has to offer, I can't wait to drive back to the area to explore the more advanced hikes. If you're interested in learning more about hiking the caverns you can go to the Fish, Wildlife and Parks Web site at http://fwp.mt.gov/parks/LewisClarkCaverns/ trails/default.html or call the visitors center at 287-3541.

Jen Grant stands atop the Ringing Rocks. Photo by Carrie Quigley

WEEK EIGHTEEN My friend Jen is a good sport and is always up for a hike when our schedules align, but I could see the doubt run across her face as I told her that we were hiking 3 miles to visit a 30-foot pile of rocks.

Ringing endorsement for day hike Original run date: 09/01/2009

Our hike started at the base of the road that will actually take vehicles within a couple hundred yards of the site. But this is a fitness column, and I could hardly write about a 200-yard walk up a dirt road to a pile of rocks. Fortunately I found a map on the BLM Web site that shows an alternate route that is closed to cars and leads hikers, cyclists and ATV-users directly to Ringing Rocks. The hike is 3.1 miles and a pretty moderate route that winds along the open terrain and gradually increases elevation from a moderate 4 percent grade to areas up to 8 to 10 percent grade. The road is wide and smooth for the majority of the hike. At times we crossed dried out, sandy drainages that I can only assume in the spring would have water flowing in them at some level.

This Sunday, approximately 20 miles east of Butte, the Pipestone Recreation area was ringing — literally ringing —as my friend Jen and I hiked to Ringing Rocks.

increase in grade and elevation was preferred. The hike we found fit the bill perfectly. The trail to Mudd Lake is primarily an old jeep road that ascends gradually approximately four and a half miles through lodgepole pines and follows an irrigation ditch up 1,160 feet to a deceivingly named, crystal clear mountain lake.

With the weather in the 80s and very little shade, my dogs were hot and thirsty and Jen and I were anxious to find this pile of rocks that we agreed had better darned well be exciting. Three miles later we connected with the road that leads directly to the giant stack of reddish brown boulders. We clambered up the rock pile like a couple of kids and began banging on the rocks, Jen with a horseshoe she found on the trail and me with a carabiner, and we were delighted to discover that they did indeed ring. After an hour of sere-nading the wild with tunes like, "Mary Had a Little Lamb" and "Jingle Bells" we decided to walk back down the road to the car calling our hike the Ringing Rocks Loop (an unofficial title of course). Very seldom do adults play; we recreate, we exercise and of course we work, but playing is something entirely different. Make some time to play and laugh and be silly, and if you haven't been to Ringing Rocks, take the drive or hike it with friends and have fun!

Despite its name Mudd Lake is a clear mountain lake in the Beaverhead-Deerlodge National Forest between Wise River and Wisdom.

WEEK NINETEEN

Afternoon hike as clear as Mudd Original run date: 09/14/2009 Wise River is a small town between Butte and Dillon that has been a longtime favorite among anglers, hunters and outdoor recreationists of all kinds. I have floated, fished and camped the Big Hole area with my family, but I have never hiked this portion of the Beaverhead-Deerlodge National Forest. The trail to Mudd Lake is marked with this sign.

After a dose of "Montana's Biggest Weekend" in Dillon, I was ready to head for the hills and explore. My husband Chris, friend Jennifer and I perused our maps and finally agreed upon a hike between Wise River and Wisdom to a mountain lake called Mudd Lake.

From Wise River, continue on Montana Highway 43 for approximately 18 miles. The turnoff to the trailhead is between mile markers 48 and 47; the numbers descend as you are driving toward Wisdom. There is a sign that says, Fishtrap Creek, Mudd Creek Access. This is the turnoff that will take you six miles on a well maintained, dirt road to the trailhead. The road is smooth and appropriate for any vehicle. Approximately 100 yards after you see

Because we got a late start on our hike, we were looking for something that we could do in an afternoon, nothing too great in distance, but some

southeast of the Anaconda Range. The trail we hiked continues north to another lake, Duck Lake, and across the Anaconda Range. So this is a spot where someone could make a one- or two-night pack trip and see some incredible country. There is also a campsite at Mudd Lake which really looked inviting. We all agreed that it would have been great to just camp there for the night. But with our daypacks, our stomachs near empty and the temperature dropping, we headed back down the trail to our car.

a sign announcing that you are entering the Beaverhead-Deerlodge National Forest there is a Y in the road, veer left. Continue for another 100 yards and turn right on an old jeep road and park your vehicle. You'll see that the jeep road continues into the trees and as you walk closer to the trees, there is a sign nailed to a tree that says Mudd Lake. This is your trailhead. The entire drive to the trailhead is in an open-range area. If you start to drive into a forested spot, you have gone too far. We were slow starting so we didn't get to the trailhead until 2:15 p.m., but we felt confident that we could get back down with daylight to spare. As I mentioned before, the trail is an old jeep road, so the majority of the trail is wide, but it does narrow at times to a single track. The area is open range, so cattle were grazing at the base of the hills.

We made it back out to the car by 6 or 6:30 p.m. and drove straight to the Wise River Cafe for a great dinner and freshly baked apple pie (a la mode of course).

WEEK TWENTY

If you bring dogs on a hike where there are cattle grazing, please remember to not let your dogs chase the cows for the safety of you and your dogs as well as the cattle. A cow may seem like a pretty mellow animal, but much like any other species, if your dog gets too close to a mom and her calf, that momma cow could chase down your dog and you if your dog happens to find security in your company. Fortunately, neither my dogs nor the cows showed any interest in one another, so we ventured on up the trail without incident.

Spontaneous outing takes hikers up Timber Butte Original run date: 09/15/2009 Sometimes the best outings are the unofficial, spontaneous ones that just fall in your lap. That was the case last weekend as all of my best laid plans for hiking unraveled.

The trail traveled alongside Mudd Creek, which is actually a nice, wide, man-made irrigation ditch. This was great for the dogs that were able to drink and keep cool throughout the hike. The trail varied from mild slopes to short steep hills that kept things challenging without being unbearable. About two-thirds of the way to the lake, we were wondering how much farther we had to go when a friend of mine from Anaconda came around the corner. She and her friend had just completed the hike up and were making their way back down — what a small world.

After a 40-minute hike up Timber Butte, hikers are rewarded with a spectacular view of Butte and the surrounding area.

True to my friend's word, we hiked another half mile and the trees opened up to reveal a beautiful mountain lake. Mudd Lake is within two miles

With the announcement of a trail closure and a backed up sewer line at home, the prospect of

getting out to take a hike was looking pretty dim, but at the last minute I was reminded that a friend of mine liked to hike up Timber Butte. This turned out to be a perfect outing on a Sunday afternoon.

Find a mentor. Find someone who you admire who is already in a fitness routine, then emulate their habits. Soon they will be yours too! Set small, attainable goals. Every week, set a goal that will lead you one step closer to your plan. Don't quit. When you're met with a road block, get around it. We all encounter setbacks, the most important part of getting knocked down is getting back up.

Without a trail or a map, a group of friends and I just took off toward the top and enjoyed a 40 minute hike straight up to the top of Timber Butte. Once at the top we enjoyed a breathtaking view of our city and the old Beeftrail ski hill. As I stood on the top with friends I started thinking about how easy it would have been to cancel our walk, given the events that led up to our departure. And then I thought about how easy it was to pull together an outing at the last minute. Did it really matter that we weren't on an official trail that had been mapped out with distance an elevation noted? Quite honestly, no. What mattered was that we were out there doing something.

Take time for yourself and find what works for you. Whether it's a hike in the mountains, running on a treadmill or taking a morning walk in your neighborhood, it doesn't matter how far or fast you went, all that matters is that you did it. Take time for yourself this week, ignore the excuses that pop into your head and when all else fails, just do it!

The famous footwear company, Nike, made "just do it" the slogan of the late '80s. Albeit somewhat overused, "just do it" is exactly what you need to do when it comes to fitness. You don't need a formal hike with gear, a race to train for or a treadmill. All you need is the desire to get out and do something. Take the stairs at work, or go for a walk during your lunch break. TiVo your favorite T.V. show and go for a walk around your neighborhood, or set your alarm clock 30 minutes earlier and get a morning walk in.

WEEK TWENTY ONE

Barker lakes offer hikers choices in levels of intensity Original run date: 09/22/2009 The season is changing, I know this, but knowing and accepting are two entirely different things. Today marks the beginning of autumn — a short season in Montana — with the promise of snow much closer than I care to admit.

Experts say the key to creating a habit is repetition. When it comes to fitness there are a number of ways to create an excuse-proof plan for exercising. Here are a few tips that I have pulled together: Benefits. What are the benefits of exercise? More energy, better health, eliminating the need for medication. Know the reason why you exercise. Phone a Friend. You may not be a millionaire from this version, but in time you'll feel like a million. Create a Plan B. Always have a back up plan for those days when your initial plans don't fall into place.

After my friends and I enjoyed another Sunday afternoon hiking near Mount Haggin, there was no denying the crisp gusts of wind or the light flurry of white that fell from the sky as we made the final descent to our cars. There was also no denying the beauty of the tamaracks and the foliage as they began their annual change of colors. Fall is a fantastic time to be in the mountains. Cool air, bright blue sky, warm autumn colors and two crystal clear mountain lakes was the setting of this week's hike,

stop to grab a snack and continue on. If you're looking for a moderate, quick hike and don't have the shoes, experience or desire to get rugged, this is also the point where you turn around. If you're up for more, continue along the left side of the lake into the timber where strategically marked trees will direct you up the hillside to a large rockslide. The markings on the trees occur about every 25 to 50 feet, and once you know what you're looking for they are easy to spot. They are also the only signs of a trail. The rockslide is approximately 100 yards wide and is the crossing point to get to the upper lake. If your eyesight is good, you will see another marked tree on the opposite side of the slide letting you know where the trail continues. Vanity has kept me from wearing glasses, so I just took my friends' word for it that they could see the marked tree at the other side. Another quarter- mile and there it was, directly below Mount Haggin as Joyce had promised. Upper Barker Lake is the epitome of a mountain lake — pristine and secluded. It was the perfect spot to have our lunch and welcome in the new season.

and as if this setting could be any more ideal, I was able to enjoy it with a group of my favorite friends. It doesn't get any better.

Six miles west of Anaconda is a fantastic hike that offers something for all levels of hikers, Barker Lakes. Lower Barker Lake is a 2.5 mile hike on an old jeep road that ascends gradually from 6,800 feet to 8,300 feet in elevation, but the lower lake would be a pit stop for us as we had made Upper Barker Lake, another .6 miles up and across a rocky ridge, our final destination. The first two-thirds of our hike was fairly straight forward and moderate. Our guide and my good friend, Joyce, points ahead of us, "we'll be just below Mount Haggin.'' It looked a lot farther than 3.15 miles. Much of the terrain is open with sage and grouseberry bushes still carrying fruit, and the nearby creek kept the soil moist, the grass green and my dogs well- watered. Just before arriving at the lower lake we crossed a high mountain plain with low growing plants and a howling wind to greet us. We dropped the last few yards into the lake side and the wind ended as quickly as it had started. Lower Barker Lake is a perfect picnic spot, or as it was for us, a great pit

Upper Barker Lake

WEEK TWENTY TWO

To get to Barker Lake’s trailhead, drive west from Anaconda on Highway 1 and turn left just before mile marker 18. Take another immediate left on a dirt road and follow this road 1 mile. At the Y continue left for another 2.3 miles. Park on the turnout on the right-hand side of the road. The trailhead is marked only by a Road Closure gate. Pass through the gate on foot and enjoy your hike.

Homestake offers 19 trails Original run date: 09/29/2009

As I end this season of Walk It Off I thought that it would be best to bring my last wilderness walk close to home. Just 15 minutes east of Butte is a fairly new addition to our community, the Homestake Lodge.

Hikers follow marked trees to Upper Barker Lake.

Outdoor magazines are filled with stories from people who travel thousands of miles to experience the beauty of our backyard playground. If you haven't made time to get out into the outdoors, do so now before the white stuff I saw on Sunday decides to stick around.

The lodge, located just below the Continental Divide, is a cross-country ski center that offers approximately 20 miles of cross country trails, and 19 trails for all levels of skiers. In the off season, the ski trails, covering miles of rolling hills and moderate terrain, become great day hikes for walkers. Getting to the lodge is super easy: Take the Homestake exit 233 and continue straight across the road onto the Forest Service road 240 and follow the signs. There's a turnout and space for parking before you get to the lodge, as well as ample parking at the lodge. If you walk up the stairs toward the lodge you will find a large trail map posted outside so you can get your bearings and choose a trail. Upon our arrival my friends and I were greeted by owners Chris and Mandy Axelson who graciously provided us with a detailed trail map and

if you can't take care of yourself? Including exercise in your regular schedule will provide you with benefits beyond fitting into your favorite pair of jeans. Exercise reduces high blood pressure, lowers your cholesterol and your risk for heart disease, but it can also make you a better wife, a better husband, a better parent and a better employee. Remember to take care of your body, it's the only one you get.

recommendations for our hike. The trail that we chose was an easy 4.4 miler called Busy Beaver. Actually, the Busy Beaver trail is 3.7 miles, but we parked our car at the lodge and just walked the .6 mile to the trailhead.

Finally, keep it fun. Exercise doesn't have to be a chore. Include your friends, family or co-workers, start a fitness challenge at work, sign up for a race, join a class or just step outside your front door and explore your neighborhood. Just keep moving forward. It has been a pleasure to share my walks with you, and I hope that you have been able to get out and enjoy some of the hikes and walks as much as I have. Until next season, keep walking! Above from left: Mindy McCarthy, Mark McCarthy, John McCarthy (on Mark's shoulders) and Evan McCarthy walk a cross-country ski trail at the Homestake Lodge, east of Butte.

The trail led us through the lodge pole pines, over rolling hills and across meadows filled with brightly colored aspens and tall grasses. It was the perfect setting for a fall wilderness walk and was the perfect ending to a great season of walking and hiking throughout our area. As I prepare to trade my walking shoes for snowshoes and my hiking boots for ski boots, I'd like to leave you with a few thoughts on fitness. The first is that it is never too late to get in shape. Please read that sentence again; it's that important. Whether you are 20 years old or 80, whether you weigh 90 pounds soaking wet or are chronically obese, it is never too late to get fit. Carving out time for fitness is so important, yet I regularly hear from personal fitness clients who say they don't have time to exercise. My counter response is always the same: How can you take care of your family, your job and your responsibilities