Crossing the Canyon

As I write this, we are just over 10 weeks away from this year’s Crossing the Canyon Grand Canyon Rim to Rim effort for brain cancer research. These past few months have been quite busy for me so I haven’t been training like I should for Crossing the Canyon. I have pretty decent aerobic endurance fitness, but not enough high intensity fitness to make the Crossing the Canyon the fun adventure it should be instead of painful slog.

Perhaps some of you are in the same boat? We have 10 weeks left to go, so I am creating a training plan for myself and wanted to share it here. Feel free to use any or all of it for your own training.

Two Caveats:

1. Don’t do anything you shouldn’t do. You know your body, knees, hips, ankles. Check with a doctor if you have any doubts. You are responsible for your own health and fitness and I am not a fitness expert.
2. We’ve learned over the years that Crossing the Canyon requires a different kind of fitness than an ordinary 25 mile hike might. The combination of altitude, descending first, and finishing with a really steep ascent make it uniquely challenging. The preparation for this requires training at an intensity that stresses your cardiovascular system until you are significantly out of breath, or basically what is called interval training.

Here is my plan for the next 10 weeks:

Monday, Wednesday and Friday:

Run 2 miles to a staircase, run up and down the staircase working up to 45 minutes to an hour, run home.

Tuesday and Thursday:

High intensity lower body circuit workout (see below).

Saturday or Sunday:

Long run or walk of at least a couple of hours at an easy pace for practice with food, water intake.

Lower Body Circuit

Each workout consists of four 7-minute high intensity intervals plus a warm up and cool down.

In each 7-minute interval repeat the 3 given exercises in the circuit as many times as possible. Stop when the timer stops. Rest 30-90 seconds. My plan is to be very tired at the end of this work out with my muscles feeling like jelly. The whole thing should take about 40 minutes.

Warm up for 5-10 minutes.

Circuit one (7 minutes)
20 Squats
24 stationary lunges (alternating legs)
Skipping rope 50-100 reps.

Rest for 30-90 seconds.

Circuit two (7 minutes):
24 Walking lunges
20 jump squats or sumo squats
20 Step knee ups (step up on a step and bring the opposite knee up high. Alternate with other leg)

Rest for 30-90 seconds.
Circuit 1 (7 minutes)

Rest for 30-90 seconds.

Circuit 2 (7 minutes)

Cool down and stretch.

Just to reiterate: The workout above I just made up. If I am having trouble with it, I will change it up to make it doable for me. I don’t want to be injured so I will err on the side of rest if I feel something bad happening.

I’m looking forward to seeing you at the Canyon. Thanks so much for all you are doing to prepare and especially for the fundraising you are doing to raise money for brain cancer research.

Warmly,

Maria

This is a guest post from Susan Ely who crossed the Grand Canyon in memory of her mother and her brother. Thank you, Susan, for sharing your story.

I crossed the Canyon in memory of two of the most loved and inspiring people in my life.

I crossed for my mother, Kathy Perritano Ely, who passed away when I was in second grade from an Astrocytoma brain tumor. She was loved by many and stories about her fill my heart with so much love and so much yearning. She was admired by many – both loved ones and strangers. People have told me that she had the biggest heart and that she always treated everyone equally and showed compassion for all. She loved the four of us children – Sarah (8 years old at the time she passed), her twins Kristen and me (7 years old) and the baby, Chris (five years old). My aunt still tells stories of my mother being the best of mothers. She talks about how she’d put the four of us in two shopping carts, playing and strolling us around, making motherhood look easy. Her love for us was unconditional.

And I crossed for my brother, Christopher Michael Ely, who passed away just two days after Christmas last year from Glioblastoma, Stage IV brain cancer. It took him quicker than any of us had ever imagined after a fight that, to witness, will never match up to anything else in my life. He was like my mother in the way he always put family first and he was a true gentlemen to his core. Chris always had a please and a thank you, a wink and a smile to make your troubles go away or to put you at ease. He may have been the youngest, but he was known as the big brother, giving advice and sticking up/by us sisters through all. He was wise beyond his years and he put others first, especially his family. Even when sick, his children and wife came first. He loved them more than anything and they were constantly on his mind and in his heart. He loved them with an unconditional love that will forever be truly admired.

What were your first few steps into the Canyon North Kaibab Trail  like? How were you feeling? What were you thinking about?

I was a bit nervous but excited to be heading down into the Grand Canyon with brother’s wife Kristen Ely. My brother, mother, sisters and family were in my thoughts. I was wishing we were all together on this trek but, was so thankful to share this journey with my sister-in-law. I was also hoping I wouldn’t fall and was excited to see the magnificent colors of the Canyon as the sun rose. I’d heard that it is a spiritual place and no words can describe it. Both turned out to be true.

Describe the most difficult part of this experience. How did you get through it?

The most difficult part of the journey was the climb up the South Rim. The switchbacks started to take a toll. I was nauseous, too, at elevation and after hours in the sun. I fueled up on salty food shared by those hiking beside me. It was grueling. Yet it was a journey that led me to dig deeper physically, emotionally and spiritually. Luckily, I had a small group of people that inspired me and helped me fight through the struggles to climb to the top. But most importantly, I was inspired by my mom and brother, who were with me in spirit along the way. I could see my brother’s feet from when he was in physical therapy. The courage, determination and grit he had every day to try and get back up, no matter how tired or exhausted he was during his illness, just so he may have the chance to walk and playfully chase after his kids again. The thought of his feet guiding my feet every step of the way back up to the top led me farther.

What was it like taking your last few steps out of the Grand Canyon on Bright Angel Trail?

The last few switchbacks were emotional and exhilarating. We met a couple a mile from the top and their words were beyond uplifting and encouraging. Not only were they excited about why we were crossing and how far we had come, but they also shared their gratitude for our cause and told us about a friend whose son had recently been diagnosed with brain cancer.  Their words and encouragement, on top of the memories of my mom and brother, flooded my thoughts and emotions. Being at the top with a small group of incredible individuals that helped inspire me and encourage me as the sun was setting over one of the most magnificent views, overwhelmed me with such beauty it brought me to tears. So much hope and so much love. It was a moment I will never forget.

The couple Susan mentioned insisted on taking a photo of us. I’m glad they did. The woman greeted us by saying, “I can tell you’re coming to the end of a significant journey.”

What do you think you’ll carry with you from Crossing the Canyon 2016?

I will carry the stories shared, the hike and climb for our loved ones and thoughts of all those we’ve lost and those who are still fighting. I will carry hope that future generations won’t have to experience this unimaginable prognosis and loss. I will carry hope for a cure for this awful disease and I will carry the knowledge that we are not alone, that others share the same fight and the same hope.

We are honored to have shared this journey with Susan and Kristen, in memory of Susan’s mom and Chris Ely. In addition to her courage and encouraging spirit, Susan brought the gift of her amazing talent for photography. Many of the stunning photographs of the 2016 Crossing the Canyon event are hers.

This is a guest post from Gail Zaharek, who joined us for our 2016 Crossing the Canyon event. She crossed the Canyon for three brain cancer warriors in her life. Thank you, Gail, for sharing your story and being part of this effort to cure brain cancer.

What do you think you’ll carry with you from Crossing the Canyon 2016?

 The connections I formed with the people who went through this with me will never be forgotten. Whether people knew someone with brain cancer or were there to support the cause, we were all taking on an extreme physical and emotional feat that will never be replicated. It was a special adventure I will never forget.

 Gail is part of a wonderful group who joined us for this event from Primacy, an award-winning digital agency currently developing a ground-breaking virtual reality platform to amplify the impact of change-making organizations (among other amazing projects!). We owe Primacy a debt of gratitude for all they have done to support us in our mission since we met through Google’s Giving through Glass Initiative in 2014. The way this team harnesses new technology, creatively applying it to connect and empower and to make the world a better place is so inspiring. 

On October 11, 2016 Anne Paparella and 17 others crossed the Grand Canyon on foot, in one day. Beginning on the North Rim 9,000 feet above sea level, we took our first steps into the canyon before dawn. Thirteen hours later as the sun set, the last of the team reached the South Rim on Bright Angel Trail. The journey was 23.5 miles and tested us against 10,000 feet of descent and ascent. As we hiked together, we shared our stories, hope and encouragement. Thank you, Anne, for sharing your reflections from the journey.

I was honored to begin this journey walking for my sister, Jenny.  As I trained and fundraised, it became so much bigger. In my community, I know so many people who have been affected by brain cancer, and I walked in honor and memory of them.

Anne wore this shirt, covered in the names of those she walked for, in her Crossing the Canyon effort.

What were your first few steps into the Canyon on North Kaibab Trail like? How were you feeling? What were you thinking about?

 I was so excited to be part of this group. I was nervous but felt ready to descend!

Anne stops for a photo in the early dawn light of the North Rim of the Grand Canyon.

Describe the most difficult part of this experience. How did you get through it?

 The most difficult part of Crossing the Canyon was ascending Bright Angel Trail. The altitude caused breathing issues. I decided it didn’t matter how long it took, that I would make it out. I concentrated on the next step, one foot at a time and tried not to look at how far I had to go, but focus on how far I had come.

Susan, Rob, Anne, Lucia and Carly (plus Maria, behind the camera!) in the last few miles of Bright Angel Trail.

What was it like taking your last few steps out of the Grand Canyon on Bright Angel Trail?

 The last few steps on Bright Angel Trail were so amazing, it was still light but the sun was setting. It felt like miles to go and then we were there. I was so proud of myself and humbled by the challenge. I could not have done it without the support and encouragement of my little group.

What do you think you’ll carry with you from Crossing the Canyon 2016?

 Crossing the Canyon was the most difficult physical challenge I have ever been part of. It made me realize how grateful I am to be able to walk and climb and have great health. I truly loved this experience and was honored to be with so many determined people. I felt loved and supported by my community back home too. What a gift to be able to spend time with my sister and niece and to meet so many lovely people along the trail.

Maria and Anne stop for a photo early in the morning on the North Rim.

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

By now your 4 or more weeks into your training.  By this time some of the excitement of beginning is wearing off and we’re still a long way from the event.   If you find your motivation is starting to fail, below are some reminders of the benefits of this training program.  

But before we get into that, I’d like to thank you again for what you are doing. Your training and fundraising will make a difference for the many families impacted by brain cancer. A friend of mine recently was diagnosed with a brain tumor. As I watched he and his family struggle with the diagnosis and decide which of his limited treatment options to take, I felt angry and inspired again.   He knows he has just a little time left and he and his family are desperately trying to come to terms with this difficult diagnosis.  What you are doing will make a difference for my friend and others like him… so thank you again.

We all know exercise is good for us and we should do it more. We also know spinach is good for us and we should eat it more.  I honestly didn’t start eating more spinach until I discovered creamed spinach and spinach dip (spinach mixed with sour cream).  The point is, you have to figure out what makes exercise delicious.

One of the ways I make exercise delicious is to notice and focus on the ways exercise makes me feel when I am not exercising.  I won’t list the obvious ways exercise is good for you, the mainstream media has done a great job with that.  I want to enumerate the ways exercise benefits me mentally and spiritually.

1. Exercise makes me more alert and productive.  For three hours after I exercise, I am clear thinking and motivated. This is such a noticeable benefit of exercise that lately I’ve started to go directly to my computer after exercise (do not  take a shower, do not collect a breakfast) and jump into the most challenging project I have.  This has reaped great rewards in terms of getting hard things done.
2. Exercise makes me sleep better. As a menopausal woman, good, deep sleep is a rare treat.  When I exercise, particularly long or hard, I fall asleep more quickly and sleep more deeply.
3. Exercise makes me happy, just ask my husband. Early in our marriage when I was cranky or irritable, my husband would kindly (and sometimes not so kindly) suggest I go out for a run.  He knew that when I got back I would be calm, happy and ready to deal with whatever had set me off before the run.
4. Discipline begets discipline.  No one demonstrates this more than my son Steven.  He is married, with a child and one on the way. When we talk, I always ask him how his workouts are going.  The reason I ask him is that I know if he is working out, then everything else in his life is going well. By his own admission, when he works out he is a better husband, father and employee and, in general, feels much better about himself.
5. Exercise gives you more hours in the day.  Exercise can be the first thing to go when life gets hectic.  I have found from long, painful experience that things are a lot easier on days when I exercise. There is some kind of magic going on here that I don’t really understand. When I exercise I seem to have more time to do everything else. Invest an hour in exercise and get back 2 hours – don’t ask me how it works, it just does. Try and see for yourself.

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

Hopefully your training is off to a good start and you are also beginning your fundraising campaign. Remember to go steady on both!

Crossing the Canyon in one day requires just a little equipment, but it makes sense to have it early in your training so that you can use it during your training.  

1. Waterproof Sunscreen – remember to use it during your training, and bring it with you on the trip.
2. Camelback-type water bladder (enough to carry at least 100 oz).  Use it while you train so you can get used to drinking from it frequently and refilling it as needed.
3. Lightweight hiking shoes or running shoes. Whatever shoes you decide to wear, train in them.
4. Bodyglide or vaseline – I use this under my bra straps and on my toes to keep blisters from forming.  Your first long hike should show you where you are likely to develop rubs or blisters.
5. Food – carry high calorie easy to eat foods with you on your long endurance hikes.  Trail mix is named that for a reason. It’s loaded with calories and easy to carry.  
6. Camera – if you are planning on bringing it on the hike, get used to carrying it. At the very least carry a cell phone on your training hikes so that you can call someone if you get into trouble.
7. Buff – this is a terrific piece – something you can wear on your head or neck that will keep you warm or cool.  I bought one for Crossing The Canyon last year, and have worn it many times since.  The description from the Buff website says it all:  multifunctional tubular accessory ideal for many activities. Designed to keep you warm in the cold, will also wick moisture (sweat) away from your skin to keep you cool when it is hot. The lightweight, breathable, microfibre fabric is extremely comfortable to wear. USES: can be worn as a neckerchief, headband, wristband, mask, hair-band, balaclava, scarf, headband, scrunchie, saharaine, pirate cap, beanie and bandana.
8. Salty foods and/or electrolyte pills. As you train this summer and fall, be sure to replace your lost electrolytes with electrolyte pills or salty foods such as pickles or salty chips. I take a product called Salt Sticks which has sodium and other electrolytes in it. When I am sweating heavily, I take a pill every hour or so.  

Keep up the good work with your training and fundraising!

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

Fundraising for brain cancer research will bring a sense of purpose to your training over the next months and weeks.  It’s much easier to train when you know your event will benefit others.  It can be challenging fundraising though, so below are some tips to help you get started.

1. Start early.  As soon as you have your fundraising page set-up begin fundraising. E-mail people the minute you start.  E-mail them frequently. Do a weekly blog talking about your experience training and send that out to friends and family.
2. Ask, Ask Ask and don’t be inhibited about it.  Get over the nervousness early in the process.  Remember you are asking your friends and family to give to a charity that will give hope to people with brain cancer. Hope is in short supply when it comes to brain tumors.  Be proud of raising money for 3000 Miles to a Cure.  Remember you’re giving people an opportunity to be selfless and help others.  
3. What’s your personal connection to the cause? Do you know someone who has brain cancer, someone who whose family was impacted by a brain tumor? Were you inspired by someone who led you to do the Crossing the Canyon?  Read about brain tumors to understand it’s impact. Read about research and the hurdles that researchers must overcome to find a cure. Talk frequently about your connection to the cause.
4. Create a fundraising letter/e-mail that is compelling and personal.  It must explain why you are raising money for 3000 Miles to a Cure, and why it’s a great cause for people to donate to.  Tell people your personal story, what brings you to this cause.
5. Include a call to action in your fundraising letter.  This seems obvious, but be sure to ask for donations and to ask your supporters to forward the request to others who may support 3000 Miles to a Cure.  
6. Share your story with everyone and anyone you can think of.  Most people know someone who has suffered from cancer.  It’s impossible to predict who will relate strongly to your cause.  If you are doing the crossing with some one particular in mind, be sure to reach out to that person and/or their family and community for support.. Use snail mail too. Many people will respond to a letter or card they receive in the mail more readily than to an e-mail. Other communities to remember: neighborhood association, work friends, congregation and clubs.  
7. Social Media.  Tell your story on facebook, twitter and instagram.  People may like or share your story and increase your reach.  Social media is also a great way to keep people posted on the progress of your training and fundraising.  
8. Follow-up.  If someone promises to donate, set a reminder on your calendar to follow-up. Don’t be too aggressive, but most people don’t mind being reminded if they have already committed to giving.  
9. Send personal thank you notes to every contributor. Make sure they know that their gift will have an impact on people who are fighting brain cancer and their families.

Fundraising is an opportunity to bring people together for a cause. Most people are delighted to give if they know it is a cause you care about.  Asking for their support allows your community to become  part of something bigger than themselves.

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

We’re grateful you are joining us in this adventure! Experiencing the descent from the North Rim, crossing the Colorado River and ascending onto the South Rim of the Grand Canyon is incredibly beautiful and deeply symbolic of the fight against brain cancer.

Thank you for your commitment to use this experience to raise funds to fight brain cancer. Last year, when I did it for the first time, I was changed by the experience. I hope as you train for your crossing, and raise funds to fight brain cancer, you experience the pleasure of an increasingly fit body and the knowledge that you are using this experience to improve lives and give hope.

Crossing the Grand Canyon in a day is a great physical challenge. It will be more enjoyable and safe if you are in excellent physical condition. Today and in the upcoming weeks we’ll present training tips, motivational words and fundraising suggestions.. Most of the training tips will be for those of us who plan to hike the event. If you plan to run it, please follow a marathon training plan like this 16 week mountain marathon training plan.

1. A couple of disclaimers:
   This is a strenuous event. Once down in the canyon, not finishing is not an option. There is no quitting if you are injured. Please come to the event physically prepared.
2. Before starting this or any exercise program, you should consult your healthcare professional.

12 Week Rim to Rim Hike Training Plan

The training plan consists of walking, stair climbing, squats and lunges, and cross training. Walking is the most important part of the program with increasing endurance walks each week. Be sure to leave enough time on Saturday or Sunday for the long walk of the week. I find getting up very early and beginning my long walks before anyone else is up works well. When I get back, I’ve had a good workout, but I still have some of my Saturday left. Towards the end of the program, the long walk gets up to 22 miles. You might want to plan a couple of weekend trips somewhere new where you can enjoy the longer weekend walks. It’s also helpful to find someone to walk with. When I’m doing my longer walks or runs, I’ll get different people to walk with me for different parts of it. For instance, my husband might do the first few miles, my son the next section and a friend another part. If I’m doing my long walks solo, I will sometimes listen to a audio book or music. If you are doing your endurance walks in very mountainous areas, you can make them a little shorter.

On Monday after two days of weekend walks, an easy one or two mile walk can loosen up your legs. On Wednesday you’ll do a fast walk to improve your aerobic capacity, this should feel hard enough to leave you a little breathless.

Stairs: Doing stairs if you live in a flat area is very helpful for preparing for the ascents and descents of the Grand Canyon. I live in an area with no hills so I spend one day a week walking/jogging the stadium steps at my local high school. Both ups and downs are important.

Lunges and Squats: Lunges and squats, like stairs, prepare your muscles for the rigors of the canyon. Lunges and squats also help protect you from injury.

Squats: Stand with legs shoulder width apart and arms at your sides. Swing your arms forward and up, raising them above your head, palms facing forward. At the same time, bend your knees as if you were sitting in a chair. Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position.

Lunges: Stand upright, feet and legs together, hands on hips, elbows out to sides. Step your right leg backward. Bend your left knee until the kneecap is directly above your foot, causing the leg to form a 90-degree angle. Simultaneously lower your right leg until the knee almost rests on the ground, forming another 90-degree angle. Step back to starting position, and repeat, stepping backward with the left leg. Continue to alternate legs

In general, the harder days are followed by easier days. If you find yourself very tired, back-off on the next workout or take a day off. If you have pain in a knee, hip or ankle on one side, see if it gets better after a few minutes warm up. If not, stop and take a few days off.

Cross training: This should be something you enjoy that is completely different. Yoga or swimming would be excellent choices.