Shoulder Exercises and Stretches

Below are a few links to shoulder exercises and stretches, and some key points I've figured out. I am far from a professional on the topic so don't believe a word I've said below, this is mostly for my benefit to get shoulders suitable for resuming swimming after I am mostly recovered from a severe case of whiplash that took my shoulders and neck out for a couple years.

All exercises are using dumb bells, so assumption is that weight is per arm, thus double amount is what is lifted with both arms.

SHOULDER SHRUGS
Lift weight straight up and down, with shoulders pulled back. Do not rotate shoulders in circles, that will only injure you as it mixes the muscles from top of shoulders to the rotator cuffs. At top of lift, pinch shoulders to neck and pause for a second. You should go up and down every two seconds, if you are going fast it is not good. Suggested weight may be in the range of 20-30 pounds.

Dumbbell shrugs for traps
http://www.youtube.com/watch?v=cnPOuwt-tY8

ROTATOR CUFF
Suggested weight here is much less, anywhere from 2-5 pounds to start with, once strength is established and you have done this for several weeks then increase weight to as much as 10 pounds. Never go over 10 pounds, if you can do these exercises with ease, just do more of them. Too much weight here could easily cause an injury.

3 Shoulder Exercises for Rotator Cuff Injuries by Citihealth
http://www.youtube.com/watch?v=GQ7l85g7EBQ&feature=related

Paragliding

This isn't so much a blog article as a wiki site for my use to figure out where I'm going to get instruction and equipment to resume paragliding. I took 7 days of lessons before, but that was years ago, with Mike Eberle at North American Paragliding.

INSTRUCTION INFO
North American Paragliding. http://www.fun2fly.com/aboutus.htm

Miguel's dog

My friend Miguel recently got a dog, I'm hoping to meet it in two weeks. Photos are very cute!

Norway Pass weekend of trail work on Mt St Helens

The weekend of July 25, there were three trail work parties on Mt St Helens, two of which I can report huge success! The third (wta at norway pass) I just don't know all the details but heard about it in the parking lot afterwards. The actual events as posted on the calendar were Mount St Helens - Norway Pass 3 day Trail Work and Mount St Helens - Ape Canyon Trail Work Party.

Representing Evergreen Mountain Bike Alliance, I cross posted one event that was led by the Growlers Gulch Trail Crew and Northwest Trail Alliance. Although I was not able to entice anybody from Evergreen to come for that event, it was a huge success with a whopping 14 volunteers, as reported from this link http://writeteknorthwest.com/archives/1630/ape-canyon-trail-work-complete. I suppose Evergreen didn't help on Ape Canyon that weekend, but we support their efforts nonetheless, great job GG and NWTA!

Evergreen did make a huge contribution that weekend however, as I was able to join forces with three volunteers from the Mt St Helens Institute for two days of trail work at Norway Pass. We started with a 4 and a half mile hike up Norway Pass to Bear Camp, where we set up our tents and did some trail work near the camp, mostly sawing downed trees. The next day, we started doing some light trail work as we descended to the Lakes Trail, when the real work began! On the Lakes Trail, we fixed a landslide such that it is safer and passable, yet due to the extensive damage this will require a reroute in the future. A big part of the problem here was that the pumice was deep, the trail was steep, and the landslide left a rather unstable section of debris that will need to be removed. We did successfully make it safer though. Another section of trail had gotten so narrow and steep that the trail was barely there. Here, we were able to widen the trail and bank it properly so that it will be sustainable for a few more seasons. Returning to the Norway Pass Trail, we rounded out the day by cutting thru some huge downed trees in the trail. This was a challenge with a four foot buck saw, probably the hardest trail work I've ever done.

The Norway Pass trail work was just the beginning for some, as there were a few more people who were planning on five days of trail work there. Henry Painter was our crew leader, this was the third event I've been on with him, and would like to say he is the best trail crew leader I've had the pleasure to work with. Henry made it fun, shared a lot of knowledge about trail work as well as the volcano. I always learn from him more aspects of trail work. Henry had led a hike to the rim of the crater the day before, and was planning on returning for the five day event after I was gone. Brent Long and Amy Edwards did a great job as well! It seemed both of them had a lot of determination to finish off the huge logs along the way, I can relate to that.

A minor casualty along the way, both of my hiking boots completely delaminated while fixing the landslide on the Lakes Trail! Doh! This is the second pair of hiking boots destroyed while doing trail work on Mt St Helens, the first pair was last year also on the Lakes Trail but at a different location. Consequently, I did trail work and hiking back having no arch support, which hurt my plantar fasciitis. Eventually it was too much, so I switched to my sneakers once we were done with digging work.

As a side note, anyone planning to camp at Bear Camp as we did, is required to have a backcountry permit. We of course were covered.

Click on any of the 23 photos below for full size, some of the images look great when enlarged! The first 5 photos are from the night before the event officially started, as I wanted to be at the volcano early. If you wish original copies of photos for even higher resolution, or more photos of the trail crew that I just didn't have room to post, send me a holler and I can get them to you.

If this sounds like fun or perhaps you care about trails at Mt St Helens, please join me on either of two upcoming events, as posted on the Evergreen calendar.

1. August 29, 2009 Mount Saint Helens - Coldwater Trail Work Party. See http://evergreenmtb.org/recreation/calendar.php?event_id=7925
   
2. September 26, 2009 Mount St Helens NVM National Public Lands Day event. See http://evergreenmtb.org/recreation/calendar.php?event_id=7937
   

Sunrise from Smith Creek overlook, Mt Rainier in background

Smith Creek

Camping near Smith Creek overlook, or so it appears, I don't see anyone in there :)

Smith Creek overlook

Smith Creek overlook


Needle Lake by Norway Pass Trailhead, Mt Rainier on the left

Needle Lake by Norway Pass Trailhead

Amy Edwards on Norway Pass Trail

Tree blocking trail, by view of Mt Rainier

Spirit Lake from Norway Pass

Henry hiking up Norway Pass Trail

Brent Long by log that he cut

Bear Camp sunrise

Bear Camp to Mt St Helens

Mt St Helens morning from Bear Camp

Mt Adams from Bear Camp

Landslide pumice is deep, light, and loose

Henry moving log by landslide

Henry Climbing by Lakes Trail

Brent inspects landslide

Lakes Trail before fixing

Amy Fixing Lakes Trail

Amy Sawing Log

Butte Camp Trail work party on Mt St Helens

15+ Hikers from Mt St Helens Institute worked with 5 bikers from Northwest Trail Association and Evergreen Mountain Bike Alliance for two days to repair and ensure sustainability of Butte Camp Trail on Mt St Helens.


SPECIAL THANKS
I don't have everybody's names to thank (please add in comments anybody I missed, I know I missed a few, sorry), but here are a few of the people who made this trip fun and productive:

• Rick Richards, Hailey Heath, Brent, Amy, Paul, and Henry from Mt St Helens Institute. Henry has been doing trail work for well over 10 years, and is a welcome addition to MSHI. Henry mentored us on trail building techniques which was very eye opening. Everybody did a great job at giving a presentation on tool usage and safety, including special safety requirements for bikers. They broke up into manageable groups so as to supervise everybody. Rick carried a huge pack for camping gear which seems to have included items shared by everybody who did the backcountry camping.
  
• David Anderson from NWTA for inviting me (Ken O. Bonn) to the event and for coordinating his organization. Although I've worked with MSHI and NWTA before (I represent Evergreen), it was David's encouragement that motivated me to attend this event. David has been working tirelessly to promote good stewardship of Mt St Helens and working with recognized organizations such as Mt St Helens Institute, Evergreen Mt Biking Alliance, and the forest service.
  
• Jerry, Andrea, and David II, also from NWTA. These folks pushed ahead early on their bikes with a BOB trailer carrying heavy trail equipment, effectively doing their own work party an hour ahead of the official work party. They cleared some of the stuff ahead of us, and made a huge fix to a dangerous section.
  
• Emily, Jennifer, and Anne from Kalama. Quite the athletic and fun family, I really enjoyed having lunch with you before you set out on clearing trail.
  
• Paul brought his son Dillon from Oklahoma as they enjoyed their vacation time doing trail work some days and visiting the beach the next day.
  
• Joe and Dawn, originally from Hawaii. They were part of the crew that camped out at Butte Camp before the second day of trail work.
  
• Lance brought an upbeat attitude to the group and worked hard with us.
  
• Honorable mention goes out to Doug, who chose to do trail work on his 67th birthday with us and later celebrating in town with his wife!
  

I could have done a better job at taking photos of y'all, looks like I only got the bikers in the photos, but a few others took group shots. Next time I'll get that camera out more!

My next work party will be on the 25th at Norway Pass, but please check the Mt St Helens Institute calendar for opportunities that suit you! Also, check out the Mt St Helens Institute for other events beyond work parties, as they do much for education of the volcano.


Heading out for trail work on Butte Camp Trail at Mt St Helens



Lupens lining Butte Camp Trail



David pushing BOB trailer loaded with tools up steep section of trail



Jerry, Andrea, and David II happy that they fixed a very dangerous section of trail



Riding Butte Camp Trail near the trailhead



Riding Butte Camp Trail near the trailhead



Riding Butte Camp Trail near the trailhead



Fixing dangerous yet beautiful section of trail



Fixing wiped out section of Butte Camp Trail almost at top where it intersects with Loowit Trail



Almost at Loowit Trail



Sketchy Butte Camp Trail is gorgeous!


Mt St Helens from Butte Camp Trail, near the trailhead



Returning on Butte Camp Trail



Returning on Butte Camp Trail


Mountain Bikers and Hikers worked together to keep this trail open and sustainable!

Mount Saint Helens - Coldwater TH

DIRECTIONS TO TRAILHEAD
Basically, just 7 miles short of Johnston Ridge Observatory (you might want to call them for trail conditions, (360) 274-2140). Use your favorite mapping software to get to 24000 Spirit Lake Memorial Hwy Toutle, WA 98649.

• From Snoqualmie, take Hwy 18 South for 28 miles.


• Take I-5 South for 79 miles. If you need gas or food, last decent chance is in Centralia (Subway, Starbucks, and Safeway near the exit).


• Take exit 63 to get on Hwy 505 towards Winlock/Toledo. Follow for 17 miles.


• Turn Left onto Hwy 504 (Spirit Lake Memorial Hwy) for 28 miles to Coldwater Observatory (closed).


• Two miles past the observatory is Coldwater Lake. This has a pier with a nice view of the lake. Also, clean bathrooms with running water.


• Go 1.5 miles past the lake to reach the trailhead, which is on the left just before a bridge.

Estimated Time: 3 hours. Distance: 156 miles

From the Coldwater Observatory (closed), go past it towards Johnston Ridge Observatory. Shortly past that, take the trailhead on the left.

BBTC Trails - Coldwater to Mt Margaret

Coldwater trailhead. Take trail 230A to trail 230 to trail 1

Mount Saint Helens - Windy Ridge TH

MILEAGE: 150 MILES / 3.5 HOURS
DIRECTIONS FROM SNOQUALMIE TO WINDY RIDGE
People coming from Snoqualmie will want to choose either route below, there is little distance or time difference. However, people coming from Seattle or Bellevue will likely want to choose the western route on the left map.



Western route, from Seattle or Bellevue, pass thru Renton and Puyallup.

• Take Hwy 18 Southwest for 24.6 miles (note, passing by Tiger mtn).
  
• Take ramp right for SR-167 South towards Puyallup (8.6 mi)
  
• Take ramp right for SR-512 West towards Puyallup / Olympia (3.4 mi)
  
• Take ramp right toward South Hill / Eatonville (0.4 mi)
  
• Turn left onto SR-161 / 104th St E (25.9 mi)
  
• Bear left onto SR-7 / Mountain Hwy E (10.1 mi)
  
• Turn right to stay on SR-7 (16.8 mi)
  
• Turn left onto US-12 (17.4 mi)
  
• Arrive at Randle, WA. Total 109.2 mi, 2 hr 15 min
  
• 
  
• From Randle, it is 35 miles on back roads to Windy Ridge.
  
• Take Hwy 131 South for a short while.
  
• Just a mile from Randle, take the right fork, look for signs towards Mt St Helens and Hwy 25.
  
• Pass Iron Creek Campground 10 miles past Randle.
  
• 21 miles past Randle, take the right fork on FR 99, look for signs towards Windy Ridge.
  

Eastern route, via Enumclaw

• Take Hwy 18 Southwest for 12 miles (note, passing by Tiger mtn).
  
• Take Hwy 169 South for 15 miles (note, passing by Lake Sawyer) to Enumclaw.
  
• Take Hwy 410 East for 41 miles (note, passing by Skookum area)
  
• Keep going straight, do not turn left onto Crystal Mt Blvd.
  
• Follow Hwy 123 South for 17 miles. Note, seasonal closure of this road.
  
• Follow Hwy 12 West for 24 miles to the town or Randle. Total so far is 110 miles, 2 hr 17 min
  
• 
  
• From Randle, it is 35 miles on back roads to Windy Ridge.
  
• Take Hwy 131 South for a short while.
  
• Just a mile from Randle, take the right fork, look for signs towards Mt St Helens and Hwy 25.
  
• Pass Iron Creek Campground 10 miles past Randle.
  
• 21 miles past Randle, take the right fork on FR 99, look for signs towards Windy Ridge.
  

This is my quick links page for info on Mount Saint Helens rides.

First of all, call the forest service for conditions before heading out there. Always know what route you plan so you don't waste their time. Get phone number from official site, at http://www.fs.fed.us/gpnf/. Also, there is a link to current conditions, that may answer your questions right away.

Trail Links
BBTC Ape Canyon

BBTC Smith Creek

Strawberry Ridge

My trips
Cancelled Trip

Goat Mountain
WTA work party

Volcano Cam
Volcano Cam

Road Conditions - be sure to check road 25 from Randle, as well as road 99 to Windy Ridge. Appears to be open now.