Since January, I've been preparing for my half-hike of the Appalachian Trail. I leave in 2 weeks, and I'm just about physically ready for the trek. I'd like to share how I went about ramping up for the hike - not that it's the best way for everyone, but it's what I planned and completed.

Starting in January, I started walking 3 days a week. I started with 2 miles the first two times out, just to make sure my legs weren't atrophied after being pretty sedentary since Thanksgiving. It was very cold, for me as well as the animals along the trail. I moved up to 4 miles per day and walked that distance until February.

During February, March, and April, I just walked 5 miles most mornings on the trail. The goal was to just keep muscles moving and being outdoors. I believe walking year round is certainly a good thing to do, but I don't think pounding out 10 or 20 mile days months before starting a long hike helps prepare for that hike. So, I just made sure I was active for at least 1 hour each day. My long-term goal was to cover 1000 miles before starting on my 1000-mile long hike - not an important number, just something to shoot for.

With the spring, came thawing trails, new leafs, and migrating birds. Reducing the layers I had to wear, I increased my daily hike distance to 6 miles and spent about 90 minutes each morning on the trail. May was nice, and we were fortunate to have a cool, dry June, so the walks were beautiful. The trail got more busy with bike riders, runners, and dog walkers.

One thing I've done poorly is weight training and upper body exercising. Many long distance hikers see upper body weight as just extra weight to move up the trail. That's true, but I think keeping the entire body toned makes all the muscles work better together, and that's something I need to work on before my next long hike.

With a couple weeks lost to vacation and family visits, I've spent July doing longer walks. Anywhere from 8 to 12 miles, at least twice a week, with 6 miles other days. To help get ready for the strenuous, rough, steep nature of the Appalachian Trail, I've added hill climbing. I walk 3 miles to the closest steep hill of only about 120 feet, walk up and down as many times as I can, and then walk home. I'm now up to walking it 10 times in 1 hour which is my goal. I'll do that a few more times before leaving for the A.T. but I know I'll still be woefully under-prepared for the climbs on that trail. :-)

Fortunately, the A.T. doesn't have high elevations so oxygen will be available in the air. My challenge will be getting it into my body for my legs to use. Forcing myself to take it easy for the first week or two will also be a challenge since I tend to push myself each day to cover more miles.

If you have any hints, tips, tricks, or secrets to help prepare for long hikes, please feel free to comment about them. One thing I've not done before, but just started for this hike, is drinking chocolate-flavored whey protein right after my daily walk. I don't know if it's helping, but I like the taste and the expectation is that it will help recover and strengthen the leg muscles that have been fatigued.