Results, so far – with no dieting, after 6,812.75 miles – lost some weight and body fat and in general am staying in great shape due to regular Nordic Walking.

This diary was started on May 16, 2005, as a way to keep track of my walks both publicly and for my own, private reference. Just think what kind of results YOU could achieve with Nordic Walking and a rational diet!I have also gotten faster, as proven by steadily tumbling personal records.

My Nordic Walking Diary, Part I

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Starting with the November 08, 2010 entry, I am reversing the chronological order of the Diary posts. From now on, the latest ones will be on top. The rest, dating all the way back to 2005, will remain in their original form.
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May 19, 2013 Riverbend Park, Virginia, to Great Falls Park. A loop, starting through the wooded, hilly trails and returning along the Potomac River. 3.25 miles. With Ania. Warm and partly sunny. The predicted rain and storms didn’t materialize.

May 18, 2013  Fairfax County Cross County Trail (CCT), from a pasture with the usual friendly horses, along the Difficult Run and return. Two miles even. With Ania. Light rain, 65F.

May 13, 2013 Messing around with my boat, which required about a mile of walking and other activities. Have also watched the salvage of a motorboat, which sank at its mooring.
In the evening, an after-dinner walk through the streets of Vienna. Just about 2.25 miles. Beautiful, cool evening. With Ania.

May 12, 2013 Mother’s Day! Riverbend Park, Virginia, first upstream, along the Potomac Heritage Trail, to a pond and upstream start of the Bootlegger Trail, all the way to Great Falls Park, returing again along the Potomac River on the Heritage Trail. Nearly 5 miles. With Ania.

The river level is quite high (6.5 on the Little Falls gauge), with parts of the riverside trails flooded, but passable.

Great, sunny day, about 65F. Lots of people (including mothers). It was actually hard to find parking at Riverbend.

Its also been a while, since we have seen so many dogs, of all breads, sizes and ages.

A very nice outing and my leg allows me to nearly reach 4 mph now

May 5, 2013 Fairfax County Cross County Trail (CCT), from a pasture with the usual friendly horses, along the Difficult Run to Lawyers Road and return. Exactly 3 miles. Sunny and beautiful, just like the last several times, 63F.

Felt a bit like a trail guide, as three separate groups of people were asking me about the CCT, mileage and so forth, as well as about Nordic Walking.

May 4, 2013 Fairfax County Cross County Trail (CCT), from a pasture with the usual friendly horses, along the Difficult Run and return. Two miles even. With Ania. All kinds of attractions, including people, dogs and even a cat up a tree. Sunny, beautiful, 60F.

May 3, 2013 An after dinner walk with Ania along the W&OD Trail. A bit over 3.5 miles. Still light, about 60F and beautiful.

April 28, 2013 Fairfax County Cross County Trail (CCT), from a pasture with the usual friendly horses, along the Difficult Run and return. Nearly 2.25 miles. Light rain. With Ania. More people than on a sunny day three days ago.

April 27, 2013 C&O Canal path, on the left, Maryland side of the Potomac River, from Violette’s Lock, to Pennyfield Lock and return. Nearly 5.25 miles. Although flat, unlike most of my walks, it was the longest since the injury. With Ania and Ewa. Lots of people, on foot, in kayaks and on bikes, snapping turtles, birds and noisily spawning carp.

Beautiful, sunny day, 71F (21C).

April 25, 2013 Fairfax County Cross County Trail (CCT), from a pasture with the usual friendly horses, along the Difficult Run, over a series of hills, around another horse pasture, with six more horses. About 3.25 miles. No people, but 8 horses, 6 deer and a beautiful, big Blue Heron. Sunny, 62F.

April 21, 2013 Streets of Vienna and Oakton, near my house. Nearly 2.25 miles. Concentrated mainly on training my injured leg to mimic the good one with different length steps. Sunny, a bit cooler than yesterday, about 56F. The cherry  blossoms are in full, glorious bloom all over. Went to see my boat earlier, to check things out and carry out some minor maintenance.

April 20, 2013 Fairfax County Cross County Trail (CCT), between Vale and Lawyers roads. Extra loops both sides around the middle. Nearly 4.75 miles. With Ania.

Lots of friendly dogs, along with human friends. Had to do a detour around the Difficult Run rock crossing, as the water level was a bit too high after last night’s storms and rain. Also, a bit muddy in places.

My leg is getting better and better, thanks to well-done surgery in Poland, physical therapy and regular, daily exercises. Unfortunately, I am told that full recovery can take up to a year.

The exercises take about an hour each day, but the gradual improvement is clearly evident. Well worth it, in my humble opinion.

Beautiful, sunny, windy day. Only around 60F

April 13, 2013 Fairfax County Cross County Trail (CCT), from a pasture with the usual friendly horses (yes, we did bring some carrots), along the Difficult Run, over a series of hills, by another horse pasture and completed the loop towards the left.
Nearly 2.5 miles. With Ania and Ewa.

Sunny and very nice, about 68F (20C).

April 8, 2013 Trails within MacLean Hospital, in Belmont, Massachusetts. With Ania. About 2 miles. Great, sunny day, nearly 70F. Some sections of this very large parcel of land, owned by the psychiatric hospital, founded in 1811, have been sold and subdivided by developers. Apparently Mitt Romney got himself an expensive apartment there, which includes a car elevator . Anyway, there are still enough woods and trails left for a nice hike.

April 7, 2013 Prospect Hill in Walthan, Massachusetts. With Ania, Wojtek, Sherry, Lynn, Mel and Weston. Climbed up the steep slope of the runs of the former ski area, descended on of the park’s roads.

Nearly 1.75 miles, but a very good workout.

Mostly sunny, but a bit chilly, around 50F.

This a 250-acre park, which formerly housed a small ski area and still has two huge water tanks and an antenna tower, along with some paved and dirt roads and numerous trails, abutting the famous Route 128 Technology Corridor. Good views of the Cambridge Reservoir and what’s left of the largest of Polaroid’s research facilities.

March 30, 2013 Riverbend Park, Virginia, to Great Falls. Nearly 3.25 miles. A loop route, partly through the wooded hilland returning along the Potomac River. With Ania and Ewa. Beautiful and sunny, nearly 60F.

Lots of people, mainly with dogs on the trails and in both parks. My leg is not 100 percent well as yet, but have little difficulty tackling almost any trail now.

The physical therapy and the daily exercises are proving to be very effective.

Too bad that the insurance companies in most cases only pay part of the PT costs for two months, even though recovery takes much longer.

March 24, 2013 Clark’s Crossing Park, next to the W&OD Trail, in Vienna, Virginia. Only about 1.75 miles, but went there because of the hill, criss-crossed by trails, some fairly steep and walked repeatedly up and down and around the hill. Great workout for my injured quad. Mostly cloudy. some rain, sleet and snow is predicted for later in the day.

March 23, 2013 A section of the Fairfax County Cross Country Trail (CCT). This time all the way to Lawyer’s Road and return. Just over 3.25 miles. The usual friendly horses (brought carrots) and dogs. Nordic walking poles. With Ania. Sunny and almost 60F.

March 17, 2013 Same area as the last two times, but a slightly different route, Started by heading through Camp Crowell, to Vale Road and then back, along the Cross County Trail to the first stream crossing and return. Again, nearly 3.5 miles, 1:20. With Ania, a bit cooler, but besides very sparse snow flakes, none of the precipitatcion forecast for this weekend has meterialized.

March 16, 2013 Nearly the same route as last time, but this time with Ania. Nearly 3.5 miles. The predicted rains didn’t come (maybe later . Partly sunny and 55F.
Have less time for Nordic walking, as I spend over an hour a day doing the prescribed exercises for my leg. The good news is that they are effective and the injury is mending well. Unfortunately, full recovery takes several months.

March 10, 2013 A section of the Fairfax County Cross Country Trail (CCT).  Nordic walking poles. Included a loop around one of the stables and pastures, with another batch of horses. 3.25 miles. A varied, partly hilly route.

It is obvious that the physical therapy, along with all of the exercises is bearing fruit. I can literally see and feel the improvement to my leg from week-to-week.

Another gorgeous, sunny day with over 60F.

March 3, 2013 A loop trail, from the W&OD Trail, to Lake Fairfax Park. About 4.25 miles. My longest since the injury. Not a problem, but fairly challenging in places, because of some steep sections, mud and general elevation changes. With Ania. About 39F.

March 2, 2013 A section of the Fairfax County Cross Country Trail (CCT). The usual friendly horses and dogs. Nordic walking poles. With Ania. Did a more challenging and hilly part of the trail, with no problems. Nearly 2.5 miles, mostly cloudy and 33F.

February 24, 2013 Streets and parks of Vienna. Nearly 1.25 miles, with Nordic walking poles. Days are certainly getting longer, as at 5:30 pm the sun hasn’t gone down yet. Partly sunny, 38F and quite windy.

February 23, 2013 Fairfax County Cross County Trail (CCT),  south from Vale Road (mile 12.25), to mile post 13.5 and return. About 2.5 miles. Not only the longest walk since the injury to my knee, but for the first time since early December, I used Nordic walking poles . Drizzly, 35F and slippery, which added to the difficulty level, but very nice. Ania did about 3 miles.

February 20, 2013 Foxstone Park, Vienna, VA. About 1.25 miles. Beautiful, sunny day, but only 32F (0C).

February 17, 2013 Riverbend Park, Virginia.  First an upstream stretch along the Potomac, then uphill to the nature center and back down to the visitor center, plus a shorter walk along the marina and the Potomac Heritage Trail downstream. Total, about 1.75 miles. Ania went to Great Falls (about 4 miles). Partly sunny, windy and chilly, 29F (-1.5C).

February 16, 2013 A section of the Fairfax County Cross Country Trail (CCT). The usual friendly horses. Walked about 1.25 miles to Vale Road and back. A few snow flurries, 38F.

February 14, 2013 – Valentine’s Day A walk in Vienna’s Nottoway Park. A bit over one mile. Sunny, beautiful and 55F. Not a sign of last night’s tiny bit of snow.

February 13, 2013 Shopping at Tysons Corner Center + a walk through Peterson’s Lane Park in Vienna. About 1.5 miles in total. A bit of freezing rain, with an insignificant coating of snow predicted for later. About 43F.

February 10, 2013 A section of the Fairfax County Cross Country Trail (CCT). Once again met some friendly horses, which got a few carrots in return and a lot of equally friendly dogs and people. Ania and Ewa did about 2.5 miles, I did about 1.75, walking downstream, along the Difficult Run and back. A bit muddy in places, but sunny and 39F.

February 9, 2013 Riverbend Park, Virginia. Upstream, along the Potomac Heritage Trail, then uphill (good workout for my leg) towards the Nature Center and back down through a trailless area to the Visitor Center. About 1.25 miles, 0:35. Walking mostly without crutches, but still keeping one ready, in case of need. It was good to have it during the descent where there was no trail.

February 6, 2013 A walk through the streets of Fairfax City. About 0.5 mile. Sunny, but windy and 44F.

February 4, 2013 Nottoway Park, Vienna, Virginia. About 1.25 miles, along the Parcourse. Partly sunny, 34F.

February 3, 2013 The same routine as on January 27. A section of the Fairfax County Cross Country Trail (CCT). Once again met some friendly horses, which got a few carrots in return. Ania did about 2.5 miles, I did only 1.25, walking downstream, along the Difficult Run and back. Very light snow, 32F (0C).

January 29, 2013 Was finally able to go and see how my boat is fairing. Thin ice covers the marina, but everything is fine. Did a few, small maintenance chores. Sunny, nearly 70 F.

January 27, 2013 A section of the Fairfax County Cross Country Trail (CCT). Once again met some friendly horses. Ania did about 2.5 miles, I did only 1.25. Sunny, beautiful, 32F (0C), with some patches of snow and partly frozen streams.

January 23, 2013 Nottoway Park, Vienna, VA. About 0.75 mile along the Parcourse. Sunny, but windy and only 22F.

January 20, 2013 Burke Lake Park, Virginia. From the marina parking lot, to the end of the main dam and return. Two miles plus. My longest walk, since the injury. Ania did the complete 4.5-mile loop. Sunny, over 50F. Lots of people on the trail.

January 19, 2013 Riverbend Park, Virginia. Walked nearly half way downstream to Great Falls Park and return.. A bit over one mile. Ania went all the way to Great Falls. Beautiful, sunny day, 50F+.

January 18, 2013 Peterson’s Lane Park, Vienna. About 0.5 mile, mostly without crutches. Fairly cool, 34F.

January 17, 2013 Nottoway Park, Vienna, Virginia. Just over a mile on the Parcourse. Had two physical therapy sessions so far. Walked most of the time with a nearly normal, abbreviated stride, with the elbow crutches hovering above ground – just in case.

January 14, 2013 Over an hour of forceful (maybe too forceful?) physical therapy. My first session. Everything seems to be in order, but the range of motion and muscle strenght must be increased back to normal. A quite an unexpected workout. Ooff!!!

January 13, 2013 A section of the Fairfax County Cross Country Trail (CCT). Once again met some friendly horses, for which we had some carrots. Did a mile walk. Ania, Monika and Jesse went for a longer trek in the opposite direction. A bit damp and foggy, about 50F.

January 12, 2013 Great Falls Park, Virginia. Ania and Ewa did 3-4 miles, I only about one – a falls overlook and part of the destroyed village of Matildaville. Sunny, 58F and very nice.

January 11, 2013 A loop around Peterson’s Lane Park in Vienna. About 0.5 mile. A few sprinkles of rain.

January 10, 2013 Foxstone Park, Vienna, VA. About 0.5 mile. Beautiful, sunny day, about 50F (10C).

January 9, 2013 Nottoway Park, Vienna, Virginia. Did more than half of the Parcourse trail, meaning: one complete circuit and a shorter, different, second one. Over a mile. Longer again . Mostly cloudy, 47F.

January 8, 2013 Burke Lake, Virginia. A short (long in my condition loop from the railroad station, through the marina, with some asides. A bit over one mile, which is the longest (again) so far. Sunny, 50F (10C).

January 7, 2013 Nottoway Park, Vienna, Virginia. Did slightly more than half of the Parcourse trail – without the exercises, of course. About 0.75 mile. The longest walk so far. Beautiful, sunny, 45F.

January 6, 2012 A short walk with elbow crutches in a section of the Fairfax County Cross Country Trail (CCT). Once again met some friendly horses,which wanted to be petted and insisted in playing with my crutches. This time had some carrots for them. Ania did about two miles on the CCT. Over 0.5 mile. My longest walk since the injury. Sunny and about 45F

December 9, 2012 Suffered a leg injury – probably not Nordic Walking-related. Will be posting new entries in the Diary, as soon as my recovery is complete. In the meantime, those, who are able – keep on walking!

December 5, 2012 Streets and parks of Vienna, near our house. Nearly 3 miles, 0:42. Finished at dusk. Fairly warm 50F (10C).

December 1, 2012 Fairfax County Cross County Trail (CCT). Both sides of the Difficult Run stream, from the horse farm about a mile north of Vale Road, to Lawyers Road and return. Nearly 3 miles, 1:25. With Ania. Mostly sunny, 46F (7.5C).

November 26, 2012 Streets and parks of Vienna. Nearly 2.5 miles, 0:35. With Ania. Sunny, 50F (10C).

November 25, 2012 Fairfax County Cross County Trail (CCT), tried a slightly different route, which took me way east, along the Difficult Run, to Lawyers Road. Required about a mile of walking along the shoulder of the road, until I got back to the CCT.

Nearly 4.75 miles, 1:22.

Partly sunny, less windy, but still cool, 40F (4.5C). Met a few very friendly dogs and bored horses, which more than welcomed a little petting.

Getting some mileage under my belt this weekend. Will try to do some more walks during the week as well. The boat will have to wait another week

November 24, 2012 Most of  Riverbend Park, Virginia and a section of Great Falls Park. Did a large loop through the hills and woods, encountering a few hikers and runners, with and without dogs. Five solid miles, 1:33. The Potomac is pretty low. Hopefully this winter we will get some snow for a change.

Partly sunny, but after last night’s cold front definitely chilly. Only about 40F and quite windy. Was glad to be wearing a hat and gloves.

Had to backtrack a bit, in order to find the lens shade of my camera, which fell off. Fortunately, located it fairly quickly

Have been Nordic walking a bit less lately, dedicating some time time to work on my boat and I felt it. Time to get the mileage up again!

Of course sailing and even working on a boat constitute exercise as well, but there’s nothing like Nordic walking, or cross country skiing.

November 18, 2012 Fairfax County Cross County Trail (CCT), between Vale and Lawyers roads. Extra loops both sides around the middle. Just over 4.5 miles, 1:20. Sunny, a bit cool 55F. A number of hikers, runners, horses and dogs.

November 17, 2012 Walking around, fixing and arranging things on my boat and finally taking her out for a bit of a spin just outside Chesapeake Bay’s Herring Bay. Beautiful, sunny day, but a bit chilly 55F.

November 11, 2012 Fairfax County Cross County Trail (CCT),  south from Vale Road (mile 12.25), to mile 14.25 and return. Sunny, beautiful, 62F (17C) again.

November 10, 2012 Fairfax County Cross County Trail (CCT), between Vale and Lawyers roads. Just over about 3 miles, 1:10. With Ania. Beautiful, sunny day, 62F (17C). Horses, dogs, people. Have done less Nordic walking lately, but instead worked on winterizing my boat, which can also be a bit of a workout.

October 28, 2012 A section of the Fairfax County Cross County Trail (CCT), between Vale and Lawyers roads. Just over 3 miles, 1:08. With Ania. Cloudy, 56F (14C). Battening down for the arrival of Hurricane Sandy. Did what I could to my boat yesterday: double, but fairly loose dock lines, because of the anticipated storm and tidal surge, etc, etc. Keeping out fingers crossed for everyone.

October 20-23, 2012 Not Nordic walking, but a 3.5-day sail north up the Chesapeake Bay, from Deltaville, Virginia, to Tracy’s Landing, Maryland in my new/old 30-foot, 1969 vintage French Dufour Arpege sailboat.

The boat scored a perfect A. The weather was beautiful and sunny, but the winds unfortunately were contrary, largely northerly, which required quite a bit of beating upwind and extended the trip by nearly two days. Have had winds up to about 20 knots and fairly steep waves at times, with spray reaching all the way into the cockpit.

Also had to use the Yanmar diesel almost constantly. The efficiency of these motors is incredible. Approximately 25 hours of use at cruising speed and only some 10 gallons used.

Several miles of walking in places along the way, where we docked for the nights.

Loved it!

October 16, 2012 Streets of Vienna and Oakton, near our house. Almost 2.25 miles, 0:33. Sunny, windy and 58F (14.5C).

October 14, 2012 C&O Canal towpath, on the Maryland side of the Potomac, from Violette’s Lock, to Pennyfield Lock and return. Just about 5.25 miles, 1:41. With Ania and Ewa. Beautiful, sunny day, 68F (20C).

October 13, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road with an extra loop to visit some friendly horses.  About 4.5 miles, 1:25. With Ania. Sunny and in the mid 50′s F.

October 11, 2012 Three stream valley parks and streets of Vienna. Nearly 3 miles, 1:46. Fairly leisurely pace, sunny, 54F (12C).

October 9, 2012 Streets of Vienna and Oakton, near our house. Just over 2 miles, 0:32. Cloudy and a bit chilly, 50F (10C).

October 7, 2012 W&OD Trail, from Vienna, to Hunter Mill Road and return. Nearly 5 miles, 1:20. With Ania. Despite dire predictions, only an extremely light drizzle, but much cooler, 50F (10C).

October 6, 2012 From Riverbend Park, Virginia, to Great Falls Park, along the upper, hilly and wooded trail. Return along the Potomac River. About 3.25 miles, 1:10. With Ania. Beautiful, sunny fall day, 70F (21C).

October 3, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road.  About 2.75 miles, 0:53. A varied, wooded route, with hills and stream crossings. Mostly cloudy, humid,  73F (23C).

September 30, 2012 A section of the Fairfax County Cross County Trail (CCT) close to our house. Just over 1.75 miles, 0:40. With Ania. Made it just before the rain. In the early evening. About 60F (15.5C).

September 28, 2012 A loop through the Lakevale neighborhood, near our house. Nearly 4 miles, 0:57. Mostly cloudy, 71F (21.5C).

September 27, 2012 A loop of streets and parks near our house. 2.25 miles, 0:36. Sunny, much warmer and more humid, 77F (25C).

September 25, 2012 Nottoway Park in Vienna. Giving a Nordic walking lesson. About 2 miles. Beautiful, sunny and cool day.

September 24, 2012 Streets near out house. Two miles, 0:32. Beautiful, sunny and cool, 60F (15.5C).

September 23, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. Through Camp Crowell, to Vale Rd. and back to Lawyers Rd. A bit over 3.75 miles, 1:29. With Ania. Gorgeous, sunny, dry day, but only 58F (14.5C). Got reacquainted with a young horse, munching on grass in a pasture with two others.

September 22, 2012 Sky Meadows State Park, Virginia. With Ania. South Ridge, North Ridge, Appalachian Trail, Ambassador Whitehouse trails. A bit over 5 miles, 2:15.

Mostly sunny, with some clouds. Temperature in the 80s and a bit humid.

Quite a few hikers, including a troop of Boy Scouts, camping overnight in the park.

Several new trails and hiking areas laid out, since our last visit. It seems that earlier budget problems have been resolved

September 15, 2012 Beach, heading south from Cape Hatteras, North Carolina and back. About 2.5 miles. With Ania. Windy, but nice, sunny and warm and no rain. The surf required going far from shore with fins on, alongside the “regular” surfers.

September 14, 2012 South along the beach, from Beachcomber Drive in Avon, North Carolina, to the first National Seashore entrance station south of Avon – round trip. Nearly 6 miles, 1:50. Ania did a shorter, 4-mile route.

As it is well-known, the Outer Banks are known for changeable weather. Today was no different. After a morning rain, it has cleared up and the beaches filled up with people. About half way through my walk it started raining, first lightly, then a real downpour started.

As I write this, after a shower, the sun is out again.

September 13, 2012 Pea Island National Wildlife Refuge on the northern end of Hatteras Island. Nearly 2 miles. With Ania. Probably the biggest concentration of egrets that we have ever seen. Mosquitoes as well. Very changeable weather all day long. Rain, sun, rain, etc. We actually spent a few hours on the Cape Hatteras beach in the afternoon and went through several periods of rain and sun. The Sunbrella kept us reasonably dry and we wouldn’t miss the boogie-boarding for anything, rain, or shine

September 12, 2012 Beach, heading south from Cape Hatteras, North Carolina and back. About 2.5 miles. With Ania. Surf is quite a bit milder than two days ago, but still – as usual on this beach – pretty good. Nearly 10 windsurfers joined the usual surfing crowd today.

September 11, 2012 Ocracoke Village, including the Springer’s Point Wildlife Preserve. About 3 miles. With Ania. It is always nice to visit Ocracoke – a pretty unique place. The navigation channel through the Hatteras Inlet has been so messed up by Hurricane Irene and subsequent storms, that it resembles a slalom course right now. We could actually see the bottom on the port side of the ferry, only about 30 feet away.

September 10, 2012 Beach, heading north from Cape Hatteras, North Carolina and back. About 2.5 miles. With Ania. Strong northerly wind, awesome surf, of which we did partake with our boogie boards, but withing limits, as both the waves and the riptide were very strong. Sunny, in the 80s (F).

September 8, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. Headed south until mile 14.25 and back. Exactly 5 miles, 1:49. With Ania. Sunny and humid, 81F (27C). Severe thunderstorms predicted for later.

September 4, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road.  Nearly 3 miles, 0:50. Mostly cloudy, humid, 79F (26C).

September 3, 2012 Three stream valley parks near our house. A bit over 2.5 miles, 1:46. With Ania. Partly sunny, 78F (25.5C) and very humid.

September 2, 2012 Riverbend Park, Virginia. Upstream on what used to be called the Potomac Heritage Trail which seemingly got renamed the North River Trail, to the Bootlegger Trail, all the way to Great Falls. Return along the Potomac. About 4.5 miles, 1:45. With Ania. A very light rain, and very humid. The river level is very low and some of the smaller ponds and water features are dry.

September 1, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. Through Camp Crowell, to Vale Rd. and to Lawyers Rd. Four miles, 1:30. With Ania. Have seen horses, dogs, people and also a fox, having a drink at the stream. Partly sunny, 85F (29.5C) and very humid.

August 28, 2012 Fairfax County Cross County Trail (CCT), south from Vale Road and return. About 3.75 miles, 1:01. Sunny, humid, 82F (28C).

August 27, 2012 Streets of Vienna and Oakton. Just over 2 miles, 0:33. Sunny, a bit humid and 78F (25.5C).

August 26, 2012 Circuit of Burke Lake, Virginia. About 4.5 miles, 1:15. Part way with Ania, who decided to do a shorter route. Walked most of the trail alone. Many walkers, runners and cyclists. A very slight drizzle, but mostly partly sunny and humid 78F (25.5C). There were strong storms before and some continued in the outlying area, but we were quite lucky.

August 25, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road.  Nearly 3 miles, 0:50. Humid, with a light and intermittent drizzle, 75F (23C).

August 20, 2012 Parks and streets of Vienna – my “Salsbury Spring Loop”. About 2.25 miles, 0:34. Cloudy and damp, 70F (21C) and quite humid.

August 19, 2012 Around Lake Fairfax Park, from the W&OD Trail, at Skatequest and around the park. About 4.25 miles, 1:28. With Ania. Many mountain bikers and other people on the trails and a huge number of picnickers in the park. Wonder how they fared, after the heavy downpour, which caught us on the way back… Cloudy, 70F (21C).

August 18, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. Through Camp Crowell, to Vale Rd. and to Lawyers Rd. Four miles, 1:35. With Ania. Numerous and pleasant encounters with horses big and small and many very happy dogs. Quite a few mountain bikers also. Sunny, much less humid, 77F (25C).

August 16, 2012 Streets of the Lakevale neighborhood, near our house. About 3.25 miles, 0:50. Cloudless sky, 80F (26.5C) and a bit less humid.

August 12, 2012 Appalachian Trail in the Shenandoah National Park, from Milam Gap, to Lewis Mountain. Just over 6 miles, 2:45. With Ania. Very nice weather. The terrible heat and humidity seemed to have taken a break. We thumbed a ride back.

Unfortunately, the park’s Skyline Drive was plagued by the noise from way too many Harleys, ridden mostly by hairy and heavily tattooed characters, with an abundance of body and facial hair. How about regulating the noise of those bikes, eh?

August 11, 2012 C&O Canal path from Violette’s, to Pennyfield Lock and return. With Ania. About 5.25 miles, 1:55, including all the stops to watch the numerous snapping turtles and blue herons. Sunny, less humid and 84F (29C).

August 10, 2012 Streets of Vienna and Oakton, near our house, return through three stream valley parks. About 2.75 miles, 0:40. Light rain (more supposedly on the way), 74F (23.5C).

August 7, 2012 Streets of Vienna and Oakton, near our house. 2 miles, 0:31. Sunny, 80F (26F) and still humid.

August 6, 2012 A familiar circuit of three parks and some streets near our house – 2.75 miles, 0:41. Partly sunny, only 80F – 26C (courtesy of yesterday’s storms and cold front), but still very humid and sticky.

August 5, 2012 Cunningham Falls State Park, which abuts Catoctin Mountain Park,  where Camp David is located. The fairly steep and rocky Cliff Trail, to Cunningham Falls, from hunting Lake – return via the easy Lower Trail. Only about 1.25 miles, 0:30, but with the heat and humidity (90F-32C) it was a real pleasure to take a dip afterward in Hunting Lake. The water was clear and just at the right temperature.

Saw a patrol helicopter take several low passes over the lake and shortly later two large Marine Helicopters flew over. We can only assume that President Obama was returning to the White House from Camp David. Happy belated birthday Mister President!

The return drive was sort of exciting, due to very violent storms and incredible downpours.

August 4, 2012 Riverbend Park, to Great Falls, Virginia and return. About 3.25 miles, 1:17. With Ania. Sunny, hot and humid, 90F (32C), but with a pleasant breeze from the direction of the Potomac River.

August 2, 2012 Old Rag Mountain, Shenandoah National Park, Virginia. From the large, NPS, lower parking lot (the, small, upper one is closed now), requiring about two extra miles of walking both ways. Ridge Trail, Saddle Trail and Weakley Hollow Fire Road. About 8 miles, 3:45. As usual a great hike, particularly the bouldering section on the ridge.

Mostly sunny, with a few sprinkles, hot (91F – 31C) and very humid. A real three-water bottle + two small cans of tomato juice (for the salt content) hike.

August 1, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. Through Camp Crowell, to Vale Rd. and to Lawyers Rd. Four miles, 1:17. Sunny, humid, 88F (31C).

July 22, 2012 Badesi Mare beach in Sardinia, towards Isola Rossa and Return. About 4.5 miles. Sunny, warm, but not too hot.

July 19, 2012 Konstancin Jeziorna, through the old villas and along the streams and ponds. Also through the park and health spa. About 4 miles.

July 17, 2012 Konstancin Jeziorna, south of Warsaw, Poland, along the Jeziorka River, towards the Vistula and return. About 3.5 miles, 0:52. Warm and sunny.

July 13, 2012 A circuit of the Lakevale neighborhood, near our house. Nearly 2.5 miles, 0:39. Sunny, 86F (30C) and quite humid.

July 9, 2012 Parks and streets of Vienna. Only 75F (24C), but very, very humid. The temperature has come down after last night’s storms. 2.25 miles, 0:36.

July 8, 2012 Riverbend Park, to Great Falls, Virginia and return. About 3.5 miles, 1:14. With Ania. Super hot and Humid, 96F (35.5C).

July 6, 2012 Parks and streets of Vienna. Nearly 3 miles, 0:46. Sunny and super hot and humid, 95F (35C).

July 1, 2012 Parks and streets of Vienna. Nearly 3 miles, 0:53. With Ania. Sunny, humid and hot, 88F (31C).

June 30, 2012 Fairfax County Cross County Trail (CCT), south from Vale Road for about a mile, then turned around – there were just too many downed trees after last night’s vicious storms. Several people were killed in the area, hundreds of thousands are without power and phone service. We are fortunate to have power and A/C, as well as Internet, but no phone service, land line, nor cellular.
In any case, walked back across Vale Road and over two miles north along the CCT. There were some downed trees, but fewer than on the other side. Total: nearly 4.75 miles, 1:27. Sunny and humid, but better than yesterday, 90F (32.5C).

June 25, 2012 Street loop close to our house, 3.75miles, 0:55. Sunny, 80F (26.5C) and a bit more humid.

June 24, 2012 C&O Canal, from lock 7, to lock 11, 4.25 miles, 1:57. With Ania. Saw many catfish in the very shallow waters of the canal, snapping turtles, blue herons and even a deer on one of Potomac’s islands. Quite a few cyclists, walkers and runners. Sunny, fairly dry 86F (30C)

June 23, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. An alternate part-loop route, 3 miles even, 1:08. With Ania. Sunny, less humid, 80F (26.5C).

June 22, 2012 Parks and streets of Vienna, near our house, 2.75 miles, 0:43. Sunny, not as hot as the last two days, but still a very hot and humid 84F (29C).

June 18, 2012 W&OD Trail, from Maple Avenue in Vienna (mile 11.5), to Cedar Lane (mile 10-) and return. 3.5 miles, 0:50. Light off-and-on drizzle, 63F (17C). Most of this section of the trail has been recently repaved, making it rougher and more pole rubber tip – friendly in wet conditions

June 17, 2012 From Riverbend Park, along the hill trails, to great Falls Park, Virginia and return along the Potomac. Nearly 3.25 miles, 1:08. With Ania. Another gorgeous, sunny and dry day, 77F (25C). Lots of people on the trails, river and the picnic areas of both parks.

June 16, 2012 – my birthday! Once again the Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road (about mile post 11.75), south to Miller’s Heights Road (mile 15) and return – 6.5 miles, 1:57. Sunny, dryer and 78F (25.5C).

June 15, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. An alternate part-loop route, 3 miles even, 1:16. With Ania. Sunny, 78F (25.5C).

June 14, 2012 Cape Henlopen beach northward and return. About 1.5 miles, then a walk to Herring Point and return.  About 3.5 miles. With Ania. Very strong waves both today and yesterday. Several interventions by the young lifeguards. Yesterday, a person was carried off the beach and to the hospital with head injuries…

June 13, 2012 A stretch of beach southward, from the main ocean beach in Cape Henlopen State Park, in Lewes, Delaware. About 2.5 miles. With Ania. Strong waves. Boogie boarding tricky and exhausting.

June 12, 2012 A 2.5-mile section of the Junction&Breakwater Trail, from the outlet malls, towards Rehoboth and return. The whole trail is 6-miles-long. With Ania. Earlier and upcoming rain and storms kept us from the beach today.

June 11, 2012 Beach walk, from Lewes, to Herring Point and return. About 3.5 miles. With Ania. Beautiful day. Less hot than yesterday. In the evening, the Rehoboth boardwalk again. Total: 4.5 miles.

June 10, 2012  Delaware Bay beach, in Lewes, Delaware. About 1.25 miles. Hot and sunny. Later in the day, the boardwalk in Rehoboth Beach, about 1.25 miles. Both with Ania.

June 9, 2012 Fairfax County Cross County Trail (CCT), from Vale Road in Oakton, to Lawyers Road in Reston and return. Just about 4 miles, 1:34. With Ania. Sunny, warmer, 83F (28.5C) and more humid.

June 8, 2012 A combination of three stream valley parks and streets near our house. Nearly 2.75 miles, 0:42. Beautiful day, 76F (24.5C).

June 3, 2012 C&O Canal, from Violette’s Lock (23), upstream past Riley’s Lock (24) and aqueduct over Seneca creek, to just past Algonquian Park, on the opposite side of the Potomac. 5.5 miles. With Ania and Ewa. Another gorgeous, sunny day, with low humidity, 73F (22.5C).

June 2, 2012 Riverbend Park, Virginia, to Great Falls Park and return, largely through the higher elevation trails, but also close to the rain-swollen Potomac.

Last night’s storms really put a lot of water into the rivers and streams. About 4.75 miles, 1:57. With Ania. Great, sunny weather, 68F (20C). Low humidity made it very nice.

I’m sure it was also appreciated by the numerous runners, participating in the The North Face Endurance Challenge – five categories: full marathon, 50k, Gore-Tex 50k, marathon relay and a kid’s run.

The races continue tomorrow. The races started at Algonquian Park, upstream and considering the hilly, muddy trails and the sheer distance covered, it was no wonder that many of the participants looked very-very tired, when we saw them. Congratulations to all!

In the evening, an after-dinner walk along the W&OD Trail in Vienna, 1.5 miles, 0:26.

May 27, 2012 Once again, starting at lock 7 of the C&O Canal, but this time upstream, past lock 14 and about half a mile past the exit of the Billy Goat Trail, part C and return. Total: 7 miles, 2:20. With Ania. Just as hot, humid and sunny as yesterday. Deer, birds, snakes and turtles, along with some cyclists, walkers and runners.

May 26, 2012 C&O Canal, from lock 7, to about half way point between lock 5 and Chain Bridge. Nearly 5 miles, 2:15. With Ania and Ewa. Mostly sunny and very humid, 87F (30.5C). Lots of birds, turtles and fish in and around the canal.

May 20, 2012 Potomac Heritage Trail, from Riverbend Park, Virginia, upstream for over 3 miles and return. About 6.25 miles, 2:38. With Ania.

When thinking of a riverside trail, one usually imagines a fairly flat walk, but not in this case. This stretch of trail is actually quite hilly and with great views of the Potomac and its islands.  The graph above shows the elevation changes. A bit more humid than yesterday, but a mostly sunny 77F (25C).

May 19, 2012 Great Falls Park, Virginia. Swamp, Ridge Difficult Run, Ridge again and Matildaville trails. A bit over 4 miles, 1:40. With Ania. Gorgeous, sunny and dry day, 78F (25.5C). Lots and lots of people.

In the evening, about a mile along the W&OD Trail in Vienna – in the dark.

May 13, 2012 Shenandoah National Park. The Appalachian Trail from behind the Big Meadows lodge, to Milam Gap, then Mill Prong and Mill Prong Horse Trails, to the Rapidan Road and the Big Meadows Wayside. About 6.5 miles, 2:08. Considerable elevation changes and a good workout.

Ania and Monika did a shorter version of the route. The weather held, although there were some sprinkles, before we reached the trailhead.

May 12, 2012 Pimmit Run Trail, from Marie Butler Preserve, to Chain Bridge and return. Just over 5 miles, 2:20. With Ania and Ewa. A fairly leisurely pace. Gorgeous weather. Sunny, warm, but not too hot.

This a very varied terrain, from partly residential areas. to sometimes precipitous routes, above the stream. Not really such a wild place, as in many places one can hear cars on the George Washington Parkway and even passes under one of its large bridges, covered on the bottom sections with rather elaborate graffiti.

May 11, 2012 A circuit of Burke Lake, in Burke, Virginia 4.5 miles, 1:03:15. Fast pace, but couldn’t beat my record of 1:00:18.

Beautiful, sunny day, 70F (21C). Lots of walkers, runners and cyclists. Used shorter, fairly fast steps throughout.

May 6, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road. An alternate route, nearly 4 miles, 1:30. With Ania

Partly sunny, only 68F (20C), but quite humid.

May 5, 2012 C&O Canal path from Violette’s, to Pennyfield Lock and return. About 5.25 miles, 1:40. Then about 1.25 miles in Blockhouse Park, from River Road, Maryland, almost to the C&O Canal and back. 1.25 miles. Total 6.5 miles. With Ania.

Warm, humid and partly sunny, 78F (25.5C).

April 29, 2012 Riverbend Park, Virginia. Starting at the entrance, since the parking lots by the Potomac were full, the Bootlegger Trail, upstream, then the Potomac Heritage Trail downstream, almost to Great Falls Park, up to the Bootlegger Trail again, then to the Visitor Center and returning near the park’s Nature Center.

Nearly 6 miles. With Ania.

Beautiful, sunny day, 68F (20C). Lots of people pursuing all kinds of activities: Hiking, fishing, boating, picnicking, etc.

April 28, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park. An extended version of the route, partly through Camp Crowell, a Girl Scout camp, and two extra trail loops, nearly 5 miles, 1:25.

It seemed like a rain was coming, but at the end the sun came out. 50F (10C).

April 25, 2012 Fairfax County Cross County Trail (CCT), south of Lake Accotink, in Springfield, Virginia. Nearly 4.75 miles, 1:24.

Badly blazed and marked in many places and too many unnecessary markers in others.

This section obviously doesn’t get nearly as much care and attention as some of the “more upscale”, northern parts of the CCT. Had a hard time finding the trail in several sections.

Obviously not as heavily traveled as the northern sections. Still, some nice spots along the Accotink Creek.

Mostly sunny, 68F (20C).

April 22, 2012 Fairfax County Cross County Trail (CCT). An abbreviated and slightly different version of yesterday’s route. About 2.25 miles, 0:42. Steady rain, with some trails turned into small streams, 44F (6.5C). No people in sight. Just some deer and quite a few horses.

April 21, 2012 Cross County Trail. About 4.25 miles, 1:50 A slightly shorter version of the April 14 route, between Vale and Lawyers Roads. With Ania and Ewa.

Sunny, 75F (24C) and fairly humid.

April 20, 2012 Along the W&OD Trail in Vienna. From Church Street, through Eudora Hill and return. Just about 2 miles. An after-dinner walk with Ania. Warm, 68F (20C). Hope the weekend isn’t a washout, as the forecasters are predicting.

April 15, 2012 Riverbend Park, Virginia, downstream along the Potomac River, to the first falls overlook in Great Falls Park.

Returning through the upper, hilly routes, including the Bootlegger Trail and returning to the Visitor Center at Riverbend Park from upstream. 5.5 miles, 1:45.

Ania did a slightly shorter route. Sunny, 84F (29C). Lots of people everywhere.

April 14, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park through some side loop trails.

The same route as March 31, but counterclockwise. Five miles, 1:30.
Partly sunny, 72F (22C).

April 10, 2012 Streets and parks of Vienna, near our house. 2.25 miles, 0:35. Sunny, 58F (15C).

April 7, 2012 Fairfax County, VA Cross County Trail (CCT). About 3.5 miles, 1:10.

A variant of my usual route, between Vale and Lawyers Roads. Some old and familiar and a new loop, which took me through two different horse farms.

Seeing a cowboy-hatted rider made it seem like somewhere out west

Very nice, with blooming flowers, streams, people with dogs and horse riders. Sunny, 60F (15.5C).

April 6, 2012 Streets and parks of Vienna. 2.5 miles. An after-dinner walk with Ania. Nice, but only 58F.

A series of three neighborhood stream valley parks, which we visit quite often.

April 1, 2012 Shenandoah National Park. The Appalachian Trail from Skyland (Stony Man parking lot), to Big Meadows, close to Skyline Drive. 8.5 solid miles, 3:30.

A really good hike, with considerable elevation changes and nice weather. At first the cloud ceiling was hovering around 2,500 feet, which would mean that the entire route would be in the clouds, but the clouds cleared and the sun came out for the rest of the day

March 31, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park. The same route as March 24. Five miles, 1:24. This time instead of rain, it was nice and sunny, with dry, not muddy trails, 62F (17C). Saw a herd of deer, horses, both being ridden and in a paddock.

March 30, 2012 An after-dinner walk with Ania, along the W&OD Trail in the eastern section of Vienna. 1.25 miles.

March 25, 2012 Fairfax County, VA Cross County Trail (CCT), from Jermantown Road in Oakton, to Vale Road in Reston and return. 8.5 miles, 2:27.

A varied, sometimes hilly route, with several stream crossings. Quite muddy in places after the rains of the last 24 hours. Mostly cloudy, but the sun did peek out a bit towards the end of the walk, 55F (12.5C).

March 24, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park. An extended version of the route, partly through Camp Crowell, a Girl Scout camp, and two extra trail loops, nearly 5 miles, 1:22.

Identical to the route from two weeks ago, March 10, but done faster.

Started during light rain, which intensified seriously, but only for a few minutes. 60F (15.5C).

March 21, 2012 A fairly leisurely evening walk through the streets of Vienna with Ania, who’s still nursing an injured ankle. 1.15 miles, 0:25. Pleasant, about 60F.

March 20, 2012 Streets of Vienna and Oakton. About 2.25 miles, 0:32.

Sunny, 68F (20C).

March 18, 2012 A counterclockwise loop around Burke Lake, in Burke, Virginia. 4.5 miles, 1:05. This is nearly five minutes over my best time. Train harder? Get younger?

Mostly sunny, 64F (17C). Many walkers, runners and cyclists, along with golfers at the park’s small, 18-hole course. Even a few fishermen and boaters on the lake.

March 17, 2012 Around Lake Accotink, Virginia (4miles), plus an extra loop. Total: 5.75 miles, 1:37.

Was actually searching for the continuation of the Fairfax County Cross County Trail (CCT), but since the trail was rerouted, the blazes were so atrocious, that I didn’t locate this section of the CCT until after I finished my walk. Growl!

Beautiful, sunny day, 68F (20C).

March 11, 2012 Potomac Heritage Trail, upstream from Riverbend Park, Virginia and return. 7.25 miles, 2:20. In places this is a surprisingly hilly route, with great views of one of the prettiest sections of the Potomac River. Many people with and without dogs for the first mile, or so. Later just a few died-in-the wool hikers, like myself

March 10, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park. An extended version of the route, partly through Camp Crowell, a Girl Scout camp, and two extra trail loops, nearly 5 miles, 1:31. Beautiful and sunny, 44F (6.5C)

March 7, 2012 Great Falls Park, Virginia. River, Ridge, Difficult Run, Carriage Road and Matildaville trails. Just over 4 miles, 1:24. A nice, varied, hilly route. Beautiful, sunny day, 68F (20C).

March 6, 2012 Streets and parks of Vienna and Oakton. Nearly 3.75 miles, 0:58.

Sunny, but only 40F (7C).

March 4, 2012 Pimmit Run Trail, from Marie Butler Leven Preserve in McLean, Virginia, to Chain Bridge, across the Potomac (which was very high and practically raging), left (upstream) along to the C&O Canal, to Lock 5 (mile 5) and return.

A fast, long walk of just over 7.5 miles, 2:22. Sunny, but considerably colder than yesterday, 40F (4.5C) and quite windy.

March 3, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park. An extended version of the route, partly through Camp Crowell, a Girl Scout camp, and two extra trail loops, one for the first time. Nearly 6 miles, 1:58.

Beautiful, sunny day, 59F (15C). Run into some people riding horses and the usual assortment of hikers, runners and people walking their dogs.

For the first time, tried a pair of ProFoot insoles in my low-cut hiking shoes. A very nice feeling. The comfort in the toe area was greatly increased and there was also a noticeable improvement in stability, thanks to the heel design. Will post a fuller review soon, because although I do not suffer from foot problems, quite a few other people do and these might be able to help some of you.

February 26, 2012 Cross County Trail (CCT), from Hunter Mill Road, along the W&OD Trail, almost to Sunrise Valley Drive, back to the CCT, to Twin Branches Road in Reston and return. Nearly 4.25 miles, 1:31. With Ania. Beautiful, sunny day, with much less wind, 45F (7C).

February 25, 2012 C&O Canal, from Violette’s Lock, to Pennyfield Lock and return. About 5.5 miles, 1:38. With Ania. Mostly sunny, but only 38F (3.5C) and very, very windy.

February 19, 2012 Almost exactly the same route as yesterday, except Ania joined me for about 4 miles. Five miles, 1:54. Less sunny and cooler than yesterday, 40F (4.5C).

February 18, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park. An extended version of the route, partly through Camp Crowell, a Girl Scout camp, and “discovered” and walked another, extra loop. About 5 miles, 1:28. A good, fast pace. Sunny, 58F (14.5C).

Hard to believe that we have had only about 4mm of snow this winter, although they are predicting a dusting for tomorrow.

February 15, 2012 Great Falls Park, Virginia. Swamp, Ridge, Difficult Run/Cross County Trail, Ridge and River trails. About 4.5 miles, 1:38.

Beautiful, sunny day, 50F (10C).

February 11, 2012 From the W&OD Trail in Reston, to Lake Fairfax Park. A 4.25-mile loop. 1:12. The temperature dropped from 40F, to 32F during the walk. About 20 minutes of practically vertically-falling snow, but no accumulation.

February 5, 2012 Pimmit Run Trail in McLean, Virginia, from Great Falls Street, to Mori Street and return. 6.5 miles, 2:10.

This was sort of the middle section of the trail and the first time for me. There are a few more miles upstream and a very nice, 5.5-mile section, which reaches the Potomac River at the Chain Bridge. This last part we have done several times before.

Partly, sometimes dazzlingly sunny, 42F (5.5C).

Met Ed Pickens, ex-President of the Fairfax Trails and Streams, which maintains the trail and a number of others.

February 4, 2012 Fairfax County Cross County Trail (CCT), from a park about 3/4 of the way between Vale Road, and Lawyers Road, then to Vale Rd. and Lawyers Rd. and back to the park.

A slightly extended version of the route, partly through Camp Crowell, a Girl Scout camp, and also explored another side trail. Nearly 4.75 miles, 1:35. Mostly cloudy, 42F (5.5C).

Several runners and also people with dogs. Some old acquaintances

January 29, 2012 Fairfax County Cross County Trail (CCT), from Vale Road, to Lawyers Road and return. A slightly extended version of the route, partly through Camp Crowell, a Girl Scout camp, 4.5 miles, 1:25. About 10F cooler than yesterday, but beautiful and sunny.

January 28, 2012 Chain Bridge – Key Bridge loop. Starting near the Chain Bridge on the Virginia side of the Potomac River, across the bridge, to the Maryland side, downstream along the C&O Canal towpath to Key Bridge, then upstream along the Potomac Heritage Trail, back to the Chain Bridge. About 8.75 miles, 2:58. All of the route descriptions say that this loop is 9.5-miles-long, but my GPS app clearly showed it as being 8.75 miles, so I am going with that distance here.

Sunny, and unseasonably warm, 55F (12.5C). The Heritage Trail has some interesting rock scrambles, even steel handrails bolted to the rock in one section. Lots of stream crossings and waterfalls and a heck of a workout.

January 24, 2012 Streets and parks of Vienna. About 3 miles, 0:41.

Sunny and 52F (11C). Encountered five deer in my backyard upon return. None in the parks, but of course, those do not have an abundance of azaleas, which they seem to delight in munching on

January 22, 2012 Fairfax County Cross County Trail (CCT), from Vale Road, to Lawyers Road and return. A slightly extended version of the route, 4.5 miles, 1:50. With Ania. About an inch of frosty snow, interspersed with muddy sections, mostly caused by mountain bike tires, 28F (-2C).

January 21, 2012 From the W&OD Trail in Reston, to Lake Fairfax Park. A 4.25-mile loop. About 1:25. With Ania. Got about an inch of icy snow last night. Very pretty. A great relief of the snow-less blahs, but not quite enough for cross country skiing. This is an alternate route for the Cross County Trail (CCT) now.

Mostly cloudy, 28F (-2C).

January 15, 2012 Fairfax County, VA Cross County Trail (CCT), from Lawyers Road (marker >10), to mileage marker 13, south of Vale Road and return. 5.75 miles, 1:50.

Sunny, chilly, 32F (0C), but with better gloves and hat than yesterday, it was just fine

January 14, 2012 C&O Canal, from Violette’s Lock, to Pennyfield Lock and return. About 5.5 miles. Including everything, about two hours. With Ania and Ewa.

Mostly sunny, but only 34F (1C). Wish I brought warmer gloves and hat, but very nice. Watched some Blue Herons getting their lunch out of the canal.

January 8, 2012 Riverbend and Great Falls parks, Virginia. With Ania. About 4.5 miles, 1:29. A combination of wooded, upland, hilly trails on the way downstream. All the way to the third, downstream fall viewpoint in Great Falls Park.

Return to Riverbend Park along the Potomac River. Mostly sunny, 50F (10C).

January 7, 2012 Mason District Park in Annandale, Virginia. About 2 miles. With Ania, Danuta and a cute, little Maltese dog. Mostly sunny, 62F (16.5C).

January 1, 2012 Potomac Heritage Trail, upstream from Riverbend Park, Virginia and return. About 6 miles, 1:56. With Ania, 58F (14.5C). We were planning an even longer walk, but off-and-on rains made us turn back. As it is often the case, the sun came out as we were approaching the Riverbend Park’s Visitor Center

A very varied route, from flat sections right along the Potomac, to numerous hills, with wide and expansive views of the river and the many islands.

December 31, 2011 – last Nordic walk of 2011 – more coming in 2012! Streets and parks of Vienna, including more than a mile on the W&OD Trail. 5.5 miles, 1:22.

Sunny and unseasonably warm, 55F (12.5C).

In the evening, instead of mindlessly watching TV, walked with Ania to the center of Vienna and back. 2.75 miles. The only being, who was not in a car, or a restaurant, was a pretty, grey kitty, which seemed to actually be happy to see us

58.25 miles for December. Not really enough, but quite decent, considering the time-outs for the Holidays.

December 29, 2011 Fairfax County, VA Cross County Trail (CCT), from Jermantown Road, to Vale Road and return. 8.5 miles, 2:20. Good, fast pace. My best time for this route so far. A varied, sometimes hilly route, with several stream crossings. Quite muddy in places.

Considering the shortness of the winter days and my late start, had to finish the walk in ever-deepening dusk – almost darkness at the end.  Conclusion: should have brought along a headlamp.

December 27, 2011 Salem, Massachusetts, with Ania and my 94-year-old Dad. About 1.5 miles. Partly sunny, but chilly and windy.

December 25, 2011 – Christmas Day Rock Meadow reservation, Belmont, Massachusetts. About 2.5 miles. With the whole gang. A bit frosty, but nice. Saw a fully-decorated Christmas tree in the woods, including lights and solar cells.

Went there in the dark, with a light, and it was an eerie sight, but the light setup works just fine . Since there are reportedly packs of coyotes in the area, I did not go alone, or unarmed…

December 23, 2011 Fairfax County Cross County Trail (CCT), from Lawyers Road in Reston, to Vale Road in Oakton, once again. Nearly 4.75 miles, 1:28.

Had to find a longer route, in order to bypass the Difficult Run stream, swollen by last night’s heavy rain. Muddy in places, 42F (5.5C).

December 22, 2011 Streets and parks of Vienna. About 3 miles, 0:42. Partly sunny, 59F (15C). This is a nice, varied route, with some hills, streams, woods, etc.

December 21, 2011 Streets of Vienna. About 2.25 miles, 0:35. Fairly warm, with a light drizzle.

December 18, 2011 Fairfax County Cross County Trail (CCT) again. This time, from Vale Road in Oakton, Virginia, to Lawyer’s Road in Reston. Four miles, 1:28. With Ania. This stretch has become one of our favorite ones on the CCT. Large part of it goes along the Difficult Run stream and crosses it. There are hills, meadows, woods and horse paddocks along the way.

December 17, 2011 Cross County Trail, from the intersection of the W&OD Trail and Hunter Mill Road, to what I have been calling “dinosaur valley” in Reston, because of the vegetation and return. With Ania, 4.5 miles, 1:32.

A combination of different trail types, from the horse trail, paralleling the W&OD Trail, to hills, damp stream valleys and even a section of a paved path. Partly sunny, 35F (1.5C).

December 12, 2011 Streets and parks of Vienna, close to our house. About 2.25, 0:32. Sunny, 38F (C3C).

December 10, 2011 Cross County Trail, from the intersection of the W&OD Trail and Hunter Mill Road, to Dulles Access Road and return. Nearly 4 miles, 1:07. Beautiful, sunny day, 45F (7C). Many really muddy sections, after heavy rains we had earlier in the week.

December 9, 2011 Streets of Vienna and Oakton. about 2.25 miles, 0:31. sunny, but chilly, 39F (4C). Just a quick romp before work.

December 4, 2011 Sugarloaf Mountain, Maryland. Around 3 miles and two hours. With Ania, Monika and Jesse. Although this isn’t a very tall mountain, or hill ( just 1,283 feet) and which can be actually reached by car to an area fairly close to the summit, we took in on foot from the 500-foot base, to the top. Some steep and rocky parts. Great weather.

December 3, 2011 CCT, from Jermantown Road, near Oak Marr Park, approximately mile 16.75 – which denotes the distance to the Potomac River, just below Great Falls – to the mile 13 marker and return. Nearly 7.75 miles, 2:36. With Ania.

Beautiful, sunny day, 45F (7C).

November 27, 2011 Fairfax County Cross County Trail (CCT), from the intersection of Twin Branches and Glade Roads in Reston, to Vale Road and return. Nearly 5.75 miles, 1:55. With Ania.

Absolutely beautiful, sunny day, 68F (20C).

November 26, 2011. Riverbend Park, Virginia. The usual assortment of trails, including Madison’s Escape, Bootlegger’s, Potomac Heritage and part of the Follow the Hollows trails. Nearly 4.5 miles, 1:35.

With Ania. Beautiful, partly sunny day, 60F (15.5C).

Lots of people hiking, running and even Nordic Walking. Quite a few dogs in attendance as well

Tomorrow is supposed to just as nice. Looking forward to it.

November 20, 2011 Scott’s Run Nature Preserve in McLean, Virginia. About 3 miles, 1:35. With Ania and Ewa. Warm and a bit humid, 64F (17.5C).

A varied collection of trails, mostly through wooded hills, old homesteads, all the way to the Potomac River and the very pretty waterfalls on Scott’s Run, right next to the Potomac.

Quite a few people with and without dogs on the trails.

The Potomac’s level is fairly high, so the riverside trails are sometimes difficult to walk on. Lots and lots of leaves everywhere.

November 19, 2011 Potomac Heritage Trail, upstream from Riverbend Park, Virginia and return. About 6.75 miles, 2:43. With Ania. Sunny, 50F (10C). A very varied route, from flat sections right along the Potomac, to numerous hills, with wide and expansive views of the river and the many islands.

November 15, 2011 Streets of Vienna and Oakton. About 2.25 miles again, 0:33. Mostly cloudy.

November 14, 2011 Streets and parks of Vienna. About 2.25 miles, 0:34. Sunny and surprisingly warm, 66F (19C). This route offers a fairly varied terrain, with some hills here and there.

November 13, 2011 Shenandoah National Park, with Ania. From the Little Stony Man parking lot, through the Appalachian Trail, Little Stony Man Trail, by Skyland, up the Stony Man cliffs (where it was very windy and at 4011 feet, quite a bit colder than at lower elevations), then down the mountain and back to the parking lot through the AT. About 4.5 miles, 2:15 total. Patches of snow were still visible in places from the freak snowstorm two weeks ago,

The two highlights of the trip were two black bear sightings – both going up and down – the road leading to Thornton Gap, and an even more exciting moment, when as we were approaching Skyland, literally a few feet in front of us we spooked a hawk, which was feeding on a squirrel. The hawk flew, with the (most likely) dead squirrel in its talons just a couple of feet off the ground and five, or six feet in front of us. I did managed to snap a photo, but it was so quick and sudden that it isn’t nearly as well-focused, as I would like it to be. But it was definitely a pretty exciting and unexpected event.

November 12, 2011 C&O Canal, from Violette’s Lock, to Pennyfield Lock and return. About 5.5 miles. Including everything, a bit over two hours. With Ania and Ewa.

Have seen quite a a few birds, including Blue Herons and a Copper’s Hawk, eating something, comfortably perched on a branch over the canal.

Beautiful, sunny day, 62F (16.5C). We were fortunate enough to be able to tour the recently renovated lockkeeper’s house at Pennyfield Lock, with one of the volunteer National Park Service Canal stewards.

November 11, 2011 – 11/11/11 Streets of Vienna. About 1.25 miles. With Ania. In the evening, after dinner. Chilly, but with a beautiful, full Moon overhead.

November 7, 2011 Streets of Vienna and Lakevale. About 4 miles, 0:56. Sunny, 58F (14.5C).

November 6, 2011 Riverbend Park, Virginia. Potomac Heritage, Bootlegger, Follow the Hollows, back to the Bootlegger Trail, Madison Escape Trails. About 4 miles, 1:37. With Ania, Monika and Jesse. Sunny and beautiful. Unusually large number of people on trails.

November 5, 2011 Fairfax County Cross County Trail (CCT), from Vale Road, to Lawyers Road and return. With Ania, 4 miles, 1:35.
Beautiful, sunny day, 50F (10C). A few walkers, with and without dogs, mountain bikers and runners. A beautiful, four-point buck shadowed us for a while.

October 31, 2011 Parks and streets of Vienna, 2.25 miles, 0:35. Sunny, 50F (10C).

October 30, 2011 Riverbend Park, Virginia. Potomac Heritage, Bootlegger, Follow the Hollows, back to the Bootlegger Trail and return along the Potomac River on the Heritage Trail. Nearly 4.75 miles, 1:50. With Ania. Sunny, 49F (9.5C).

October 23, 2011 Belmont, Massachusetts, Rock Meadow Reservation. About 1.5 miles. With Sherry, Lynnea, Melina and Weston. Partly sunny and nice, about 65F.

October 18, 2011 Streets and parks of Vienna. 2.25 miles, 0:34. Sunny and beautiful, 67F (19.5C)

October 16, 2011 Riverbend Park, Virginia. Potomac Heritage, Bootleggers, Madison’s Escape trails. Just over 3.5 miles, 1:30. With Ania.

Another gorgeous, sunny day 68F (20C). Quite a few people on the trails. Dogs too. The Potomac River is running rather full and fast. Very nice day to be outside. Hardly any of the mud and wet patches, which I encountered yesterday on the CCT.

October 15, 2011 Fairfax County, VA Cross County Trail (CCT), from Jermantown Road, to Vale Road and return. 8.5 miles, 2:27. A varied, sometimes hilly route, with several stream crossings. A bit muddy in places today. Sunny, 68F (20C).

A few deer, a snake (not sure if it was even alive), as well as some walkers and runners. Pretty fast pace. Haven’t done one this long in a while

October 10, 2011 Streets and parks of Vienna – my “Salsbury Spring loop”. About 2.25 miles, 0:34. Sunny, fairly warm and nice.

October 9, 2011 Harper’s Ferry, WV, to Maryland Heights and return. About 4 miles. With Ania, Monika and Jesse. A pretty good climb, with great views of Harper’s Ferry, the Shenandoah and Potomac Rivers, railroad bridges. Great, sunny day, with many people both in town and on the trails.

One has to appreciate the effort of both Confederate and Union soldiers, who have lugged heavy artillery pieces up and down these steep hills.

October 8, 2011 Fairfax County Cross County Trail (CCT), from Vale Road, to Lawyers Road and return. With Ania, 4 miles, 1:37.
Beautiful, sunny day, 72F (22C)

October 6, 2011 Streets of Vienna and Oakton. 2.25 miles, 0:33. Sunny and beautiful, 60F (15.5C).

October 4, 2011 Streets and parks of Vienna. About 2.25 miles, 0:37. Finally sunny again and 59F (15C)

October 2, 2011 Great Falls Park, Virginia. Swamp, Ridge, Difficult Run (partly washed out in the last floods, requiring scrambling through a steep hillside), Ridge again and Matildaville trails. About 4 miles and 1:45. With Ania. 43F (6C) with off and on light rain.

We witnessed a rescue operation, involving a helicopter and at least two rescue boats. It seemed that someone has injured an arm on the Maryland side. The person was able to walk to the boats with assistance. Hopefully wasn’t too badly injured. I could be wrong,  but somehow the amount of assets deployed seemed a bit excessive…

October 1, 2011 W&OD Trail, from Vienna, to Hunter Mill Road and return. About 5 miles, 1:13. Ania went as far as Piney Run bridge (3m). Light drizzle and compared to recent temperatures, downright chilly, about 50F (10C).

September 27, 2011 Streets of the Lakevale neighborhood, near our house – what I have been privately calling the “Babcock, etc” route, due to the name of one of the streets. About 4 miles, 0:57. Light drizzle, 71F (21.5C) and needless to say – very humid.

September 25, 2011 Reston, Virginia. The NE shore of Lake Audubon and a complete circuit of Lake Thoreau. About 3.25 miles, 1:00. With Ania. Mostly cloudy, humid and still damp after an overnight rain.

September 24, 2011 Riverbend Park, Virginia. A loop of almost the entire park, starting at the Visitor Center, Potomac Heritage Trail, Bootlegger Trail and returning along the Potomac through the Heritage Trail. About 4:75 miles, 1:27. Ania took the south, shorter, downstream route. Mostly, but not completely cloudy, 72F (22C) and humid.

September 19, 2011 Streets of Vienna and Oakton. About 2.25 miles, 0:33. Sunny, 62F (16.5C).

September 18, 2011 A section of the Fairfax County Cross County Trail ( CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 2:15. With Ania and Ewa. Fairly warm, partly sunny. Some of us had problems crossing Difficult Run, but all went well. Met several people with interesting dogs.

September 17, 2011 Fairfax County, Virginia Cross County Trail, from Vale Road (mile +12S), to Miller Heights Road (mile 15S) and return. About 5.25 miles, 1:29. Pretty fast pace. Partly sunny, but only 59F (15C). Fall is in the air…Broke the 6,000-mile mark today.
Many signs of the recent floods everywhere.

September 13, 2011 A loop through the Lakevale neighborhood, near out house. Almost 4 miles, 0:58. Sunny and 77F (25C).

September 12, 2011 Streets and parks of Vienna. 2.25 miles, 0:35. Cloudless skies, still humid, 73F (22.5C).

September 11, 2011 Fairfax County, Virginia Cross County Trail, from Vale Road, to the first downstream crossing of Difficult Run and return. About 3 miles, 1:15. The crossing was flooded. I managed to cross, but Ania opted out, not wanting to get wet in her non-Gortex shoes.

Sunny, humid, 79F (26). Many signs of the recent floods and of the strong currents that ravaged the valleys.

September 10, 2011 From the W&OD Trail in Reston, Virginia, to Lake Fairfax Park, around the park and return. With Ania. Just over 4 miles, 1:30. Sunny and hot, 79F (26C).

All kinds of damage, caused by recent rains and floods along the way. Damaged and destroyed bridges, downed trees. At the same time, there is a newly-created part of the trail, probably done by members of the Potomac Appalachian Trail Club (PATC), which is based in Vienna and of which I’ve been a member for years.

September 9, 2011 An after-dinner walk along the W&OD Trail in Vienna with Ania. Almost two miles, 0:30. The weather finally cleared up – although it might still rain tonight – after the region got anywhere from 8, to 13 inches of rain. Was almost thinking of building an ark

September 5, 2011 Great Falls Park, Virginia. Part of the River Trail. About 2 miles. With Ania and Mirek.

Despite Tropical Storm Irene from last week, the Potomac is at a fairly low level. Made it just before some rain.

September 4, 2011 Cape Henlopen State Park.  Boogie-boarding and a walk to the point. About 3 miles. The surf was uneven, but sometimes quite powerful. Got slammed onto a beach a few times. Thank God for the board

September 3, 2011 North-eastern peninsula of Lewes, Delaware, through Cedar Road and Avenue, to the Roosevelt Inlet, then along the Delaware Bay beach and return. About 3.5 miles, 0:56.

Sunny, warm. Lots of people and boats on and near the beach.

September 2, 2011 The beach at Cape Henlopen State Park. Boogie-boarding and a walk to Herring Point and back. About 3.25 miles. With Ania and Mirek.

September 1, 2011 The beach at Cape Henlopen State Park. Boogie-boarding and a walk to the point. About 3 miles.

August 31, 2011 The beach at Cape Henlopen State Park. Boogie-boarding and a walk to Herring Point and back. About 3.25 miles. With Ania and Sherry. At hight tide the waves are strong and relatively tricky. Half the beach has been chewed away by Tropical Storm Irene.

August 30, 2011 Walk around Fort Miles in Cape Henlopen State Park. About 2 miles. With a whole family group.

August 24, 2011 Streets of Vienna. Basically a visit to a barber on foot, instead of going by car. Just over 2 miles, 0:32. Sunny, fairly low humidity, 82F (27.5C).

Later in the afternoon: Vienna’s stream valley parks, series of streets and over a mile on the W&OD Trail, heading East. Almost 5 miles, 1:26/

August 23, 2011 Fairfax County, Virginia Cross County Trail, from Vale Road (mile +12S), to Miller Heights Road (mile 15S) and return. About 5.25 miles, 1:50. With Ania. Beautiful, sunny day, with low humidity and 79F (26C).

We started the walk about an hour after a 5.9 earthquake hit Virginia. It was quite noticeable when we were at home. A hollow rumble, along with noises from the roof and other places. At first we thought that one of the trees has slowly fallen on the house, or that a nearby road construction crew has dumped tons of something out of a dump truck. A sobering experience…

August 22, 2011 The beach at Cape Henlopen, Delaware to Herring Point and return. Herring Point is dominated by the Herring battery from Fort Miles.  Also with Ania and Ewa. About 3.25 miles. The weather was just about perfect, although the surf could have been much better.

August 21, 2011 A walk from the main ocean beach parking lot to the beach on Delaware Bay in Cape Henlopen State Park. With Ania and Ewa. About 2 miles. Made it back just before a thunderstorm and a huge downpour.

August 20, 2011 A section of the Fairfax County Cross County Trail ( CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 1:50. With Ania and Ewa. Hot, Sunny and humid.

August 18, 2011 Streets of Vienna. About 2.25 miles, 0:33. Sunny, humid, 82F (27.5C)

August 14, 2011 Streets of Vienna, including two stream valley parks and my “Salsbury Spring loop”. About 3.5 miles, 0:57. Mostly sunny and very humid, 80F (26.5C). Managed to sneak the walk in between torrential rains and storms, which have started yesterday.

August 10, 2011 Streets and parks of Vienna, including a section of the W&OD Trail. About 3.75 miles, 1:00. At dusk, less humidity, 77F (25C).

Lots of people out walking, running, cycling, walking their dogs.

August 9, 2011 Similar route to yesterday’s, but in reverse. Explored still another section of the “newish” trail. Just over 3.5 miles, 0:57.

Run into a house fire, which turned out to be merely a routine fire department training exercise, as the house was about to be demolished, to make room for a new one. At least a dozen vehicles from different jurisdictions were present.

August 8, 2011 The Lakevale neighborhood, near our house. This is an extended route, as I finally had time to explore a newish trail, which is visible as a bulge in the west side of the map. 4.5 miles, 1:10. Sunny, 80F (26.5C) and still very humid.

Saw two beautiful, red foxes running across the trail into the woods from somebody’s back yard.

August 7, 2011 Great Falls Park, Virginia. Matildaville Trail, Carriage Road, CCT/Difficult Run, Ridge trails. Return through the Matildaville trail. About 4 miles, 1:30. With Ania. Mostly sunny, extremely humid, 86F (30C)

August 6, 2011 A section of the Fairfax County Cross County Trail ( CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 1:27. With Ania. Hot and humid. This has become one of our favorite stretches of the CCT. It is just a few miles from home and it is quite pretty, with a varied terrain.

August 4, 2011 Fairfax County, Virginia Cross County Trail, from Hunter Mill Road and the W&OD Trail, almost (construction detour still in place) to the Dulles Access Road and return. Just over 3.5 miles, 0:59. Mostly sunny, humid and a supposedly “below average” temperature of 83F (28.5C).

August 2, 2011 Fairfax County, Virginia Cross County Trail, from Vale Road (mile +12S), to Miller Heights Road (mile 15S) and return. About 5.25 miles, 1:27. My best time so far for this route. Sunny, quite humid, but not too hot, 83F (28.5C).

A few runners, hikers and walkers and a box turtle in the middle of the trail, who gratefully lapped up some of the water that I poured on the ground from my bottle.

July 31, 2011 Riverbend Park, to Great Falls Park, Virginia and return. About 4.5 miles, 1:54. With Ania and Ewa.

Left the girls at about the half way point of my route and tried the recently opened Bootlegger Trail on top of the Upland, Potomac Heritage and other trails that we did earlier. Nice network of new (to me) trails, but only partially blazed. Sunny, hot, a bit less humid, 92F (33.5C).

July 30, 2011 A section of the Fairfax County Cross County Trail ( CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 1:26. With Ania. In the early evening. Still about 90F (32C) and very humid.

July 26, 2011 Streets of Vienna and Oakton and Peterson Lane, Tanglewood and Glencannon Community Parks. About 3 miles, 0:46, sunny and hot, but less humid, 80F (26.5C).

Ania next to a 155mm howitzer at Fort Miles

July 25, 2011 The beach at Cape Henlopen, Delaware to Herring Point and return. Herring Point is dominated by the Herring battery from Fort Miles. The huge 16″ Smith battery is about half a mile north and inaccessible at this point. About 3.25 miles, 0:50. With Ania. This time we were able to spend several hours body boarding, although the waves were much too small to my liking.

July 24, 2011 Cape Henlopen State Park, Delaware. Since the beach was completely closed (and rightly so), because of thunderstorms, took a hike around the park with Ania. About 5.25 miles. Not only have seen some great views, numerous deer and other animals, but had the time to check out some of the remaining installations of Fort Miles, a WW II artillery base, protecting the entrance to Delaware Bay. The fort had numerous artillery pieces, from 3″ (75mm), to 16″ (400mm), many of which are still sitting around. The storm made it feel considerably cooler.

July 23, 2011 A section of the Fairfax County Cross County Trail ( CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 1:20.

The whole region is broiling under the “heat dome”, with oppressive heat and humidity. The conditions on the largely wooded and bordering on the Difficult Run and other streams trail were a bit more pleasant, but still super-hot. Sunny, very humid and 92F (33.5C).

A few other die-hard hikers with dogs and a couple of runners. Have seen a few deer, with one standing in the water of the Difficult Run, shaded by the overhanging bank and vegetation. Wish I took a photo…

July 18, 2011 Streets and parks of Vienna. About 2.25 miles, 0:34. 83F (28.5C), sunny and very humid. Code Orange air quality. An intermittent, light breeze made it almost livable.

July 17, 2011 Sailing on the Chesapeake Bay with Ania, Monika Maryann, John and Jesse in a Hunter 30.

Great day. Sunny, but not super hot. Got some pretty good wind for a while. Thank you all!

July 16, 2011 C&O Canal, on the Maryland side of the Potomac River, from Violette’s Lock, to Pennyfield Lock and return. Just over 5.25 miles. 1;55. With Ania and Ewa.

Beautiful, sunny day, with lower humidity, 82F (27.5C). Lots of snapping turtles in the canal, along with blue herons, geese and ducks.

July 12, 2011 Streets of the Lakevale neighborhood, near our house. About 4 miles, 0:58.

Sunny, very hot, 83F (28.5C) and humid. The temperature is predicted to reach 100F today. Code orange air quality.

July 10, 2011 Sky Meadows State Park, Virginia.

With Ania, Monika and Jesse. North Ridge, Ambassador Whitehouse, Appalachian and South Ridge trails. Almost 5 miles.

Beautiful, sunny day, but very hot and humid, 90+F (32C).

Although these probably will not be considered as “real” mountains by some, they are still sizable hills and the elevation changes are very noticeable. Just take a look at this chart:
And here’s a “fly-by” view of our route. Pretty cool. Take a look!

July 9, 2011 Riverbend Park, to Great Falls Park, Virginia and return. About 4.25 miles, 1:43. With Ania. Went along the hilly, upper parts to Great Falls Park, to the 2nd observation platform. Return along the Potomac. Very nice, sunny summer day, with lower humidity, 87F (30.5C).

July 5, 2011 Streets of Vienna and three stream valley parks: Peterson Lane, Tanglewood and Glencannon Community Park. About 2.75 miles, 0:39. Sunny, very humid and 80F (26.4C).

July 4, 2011. An approximately 2.5-mile beach walk in the opposite direction from yesterday’s, then spent several hours boogie-boarding in waves fortunately better than on the 3rd.

July 3, 2011 Beach at Cape Henlopen State Park in Lewes, Delaware. About 3.5 miles, with Ania. Walked close to the edge of Rehoboth, watched a group of surfers and pretty skilled skim boarders, next to a stone jetty. Walked after a couple of hours of boogie boarding in fairly middling waves.

July 2, 2011 Riverbend Park, to Great Falls Park, Virginia and return. About 3.25 miles, 1:14. With Ania. Downstream through the hilly and wooded trails, including the Upland Trail, upriver, along the Potomac, on the Heritage Trail. Sunny, hot, 89F (31.5C) and it is also quite obvious that the humidity is making a comeback.

June 29, 2011 Fairfax County, Virginia Cross County Trail, from Vale Road (mile +12S), to Miller Heights Road (mile 15S) and return. About 5.25 miles, 1:35. In the evening (aren’t these long days nice?). Mostly sunny, warm, but less humid, 78F (25.5C).

June 28, 2011 Streets of the Lakevale neighborhood, near our house. About 4 miles, 0:56. Cloudless skies, 80F (26.5C) and very, very humid.

June 27, 2011 Streets and parks of Vienna. About 2.25 miles, 0:34:30. Mostly cloudy, damp in places after an overnight rain, humid and 71F (21.5C).

June 26, 2011 Great Falls Park, Virginia. A variety of Trails, including Matildaville, Ridge and Difficult Run.  About 4 miles. With Ania, Ann and George. Sunny and a bit humid, 80F (26.5C).

We made it just in time, as the access road to the park was absolutely jammed with waiting cars, when we were leaving the park.

Later in the day: picking blackberries along the W&OD Trail with Ania. About 1.5 miles. Lots and lots of the delicious berries, but only a few were actually black and ripe. Still, got about half a pint, enough for about four servings of lemon sherbet, blackberries and buckweet honey. Just wait ’till next week, when many more I’m quite sure will ripen!

June 25, 2011 C&O Canal path, from Lock 10, to Little Falls and return. Just under 6.5 miles. Time uncertain, as we stopped and talked to a number of people. With Ania and Ewa.
Partly sunny, 80F (26.5C). Much less humid than last time, but it did feel clammy nevertheless.

June 21, 2011 – First day of summer! Actually it seems like the summer has started here nearly two months ago. Streets of the Lakevale neighborhood, near our house. About 4 miles, 0:56. Mostly cloudy and only 72F (22C), but very humid. Felt like an outdoor sauna, with sweat pouring out of me big-time.

June 19, 2011 A section of the Fairfax County Cross County Trail ( CCT), from Lawyers Road, to Vale Road and return. About 4 miles, 1:27. With Ania. Mostly cloudy and only 78F (25.5C), but very humid.

June 18, 2011 Great Falls Park, Virginia. The entire Matildaville Trail, section of Ridge Trail, unnamed, downhill trail to the Difficult Run Trail, unnamed and very steep cutoff to the Ridge Trail and the entire River Trail, along the Potomac River. About 3.75 miles, 1:11.

Sunny and noticeably more humid, 84F (39C)

June 13, 2011 Streets of the Lakevale neighborhood, near our house. About 4 miles, 1:00. With Ania. Sunny, dry, 68F (20C). Gorgeous!

June 12, 2011 C&O Canal, on the Maryland side of the Potomac River, from Violette’s Lock, to Pennyfield Lock and return. Just over 5 miles. With Ania and Ewa. 1:00 one way, then after leaving the girls behind, I managed to get back in 0:40.

Sunny, hot and humid, 88F (31C). Lots and lots of kayakers, canoeists, cyclists and walkers. Many birds, including at least two species of herons, along with the usual snapping turtles in the canal.

June 11, 2011 A section of the the Fairfax CountyCross County Trail (CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 1:31. With Ania. Sunny and humid, 85F (29.5C). Met quite a few hikers, cyclists and runners, many with dogs, which enjoyed splashing around in the streams.

June 7, 2011 Streets and parks of Vienna. About 2.25 miles, 0:35. Sunny, 80F (26.5C) and humid. No sauna needed

June 6, 2011 Streets of the Lakevale neighborhood, near our house. About 4 miles, 0:55. Sunny, 77F (25C), with a bit more humidity.

June 4, 2011 A section of the the Fairfax County

Cross County Trail (CCT), from Vale Road, to Lawyers Road and return. About 4 miles, 1:30. With Ania. Nearly perfect, sunny day, 77F (25).

Although this route follows stream valley parks, mainly the Difficult Run, there is some climbing involved as well.

May 31, 2011 Streets of Vienna and Oakton. Two miles, 0:31:30. Once again, sunny, hot and humid, 85F (29.5C).
May miles: 66.

May 30, 2011 – Memorial Day Streets and parks of Vienna, including a section of the W&OD Trail. About 3.75 miles, 0:56. Sunny, humid and hot, 84F (29C). Went through a super-crowded section of the annual Viva Vienna festival.

May 29, 2011 Another circuit of Burke Lake, 4.5 miles, 1:24. With Ania. No attempts at breaking any records, but still kept a decent pace. Sunny and humid, 80F (26,5C).

Have never seen as many people in the park as today. Not only there were groups of every possible ethnicity, picnicking, but the trail around the lake was chock full of walkers, runners, fishermen and probably too many cyclists. The lake was also swarming with kayaks, canoes and lots of rental rowboats.

May 28, 2011 In the morning a Nordic Walking lesson at Nottoway park in Vienna, VA. About 2 miles, 1:20. Sunny and warm.

In the afternoon, streets of Vienna and three stream valley parks: Peterson Lane, Tanglewood and Glencannon Community Park. About 2.75 miles, 0:49. With Ania. Relatively leisurely pace. Sunny, humid and 78F (25.5C).

May 24, 2011 Streets of Vienna and Oakton. Two miles, 0:31:30. Sunny, humid, 80F (26.5C)

May 22, 2011 – World Nordic Walking Day Riverbend Park, to Great Falls Park, Virginia and return. About 4.25 miles, 1:40. With Ania. Started out sunny, got cloudy, there were even some light sprinkles at the very end, 75F (24C).

The Potomac River is very high, consequently, large parts of the riverside Potomac Heritage Trail were very muddy. We crisscrossed the parks through the upper, hilly and wooded parts and did trample through the mud along the river for a bit also.

May 21, 2011 – according to some fundamentalists, today was supposed to be the end of the world Fairfax County, Virginia Cross County Trail, from Vale Road (mile +12S), to Miller Heights Road (mile 15S) and return. About 5.5 miles, 1:55.
With Ania. Beautiful, sunny day, 75F (24C).

Seen several dogs enjoying the fairly clean waters of the Difficult Run. Looked like fun!

May 15, 2011 Circuit of Burke Lake, 4.5 miles, 1:03:30. Despite a valiant effort, my several-year-old record of 1:00:18 for this route remains unbroken. Could easily break it while running, but walking is another story altogether…

Mostly sunny, humid, 70F (21C). Very unsettled weather. Thunderstorms and heavy rain predicted. Lots of walkers, runners, cyclists and boaters.

May 14, 2011 Streets of Vienna and three stream valley parks: Peterson Lane, Tanglewood and Glencannon Community Park. About 2.75 miles, 0:38:30. About a minute and a half above my record, but a pretty fast pace notwithstanding.

Drizzle, 61F (16C). Hopefully the predicted storms and heavier rain will stay away from us.

May 13, 2011 – Friday From the W&OD Trail in Reston, to Lake Fairfax Park.  A 4.5-mile loop, 1:15. About 15 minutes over my best time for this route, but wasn’t trying to beat any records today.

Slight drizzle, 60F (15.5C). More rain and storms predicted over the entire weekend and beyond. I guess that the stretch of nearly perfect weather had to come to an end sometime…

First impression? Extremely light. The manufacturer claims that with the Vita foam top layer, the insoles will mold quickly to your foot, not unlike custom orthotics.

My experience closely paralleled those claims. The entire foot and in particular the toe area felt nicely and softly cradled, adding to overall comfort. I was a bit wary that like most other insoles, these would get squashed in short order, basically losing the cushy feel. As it happens, 30-plus miles later they still feel the same – a pretty amazing feat for insoles that are actually thinner and definitely lighter than my previous pair. In addition, the heel clearly improved the shoe’s lateral stability.

I’d like to hear from Nordic walkers, who might be having foot problems and how they solved them, or are trying to solve them.

The best comments will be rewarded with a pair of ProFoot insoles.

The feet, along with the shoes are our foundation. If that essential foundation presents problems, not only sports, exercise, but even more mundane, daily activities can be painful and difficult.

Personally, I have been blessed with relatively trouble-free feet, but know of many others, who could possibly benefit from using a comfortable shoe insert.

Tell us about your foot problems and/or struggles. Maybe others will benefit from your shared experiences.

And as usual, at the end of the rainbow there might be waiting a pair of very comfy insoles – just for you.

In the past, oncologists instructed their patients to take it easy following a diagnosis of cancer as well as during cancer treatment. Over the past few years, cancer researchers and physicians have both concluded that physical activity is actually beneficial and important to cancer patients before, during and after treatment. Many type of aerobic and non-aerobic exercise can be incorporated to provide physical and mental benefits. Walking is a popular form of exercise because it’s gentle and is a form of aerobic exercise most people can participate in. Those who walk for a total of 30 minutes per day, five days per week can expect to reap some of these benefits.Enhancement of Mood

It’s natural to feel depressed and stressed out while fighting cancer. Walking helps relieve stress and elevate the mood due to the endorphins that are released from the brain during exercise. This naturally-occurring brain chemical serves as a natural mood booster, providing effects that last well beyond the exercise period.

Stress Relief

Reduce stress naturally with a brisk walk. Get on the treadmill or head outdoors for ten to thirty minutes. As oxygen is pumped through the body and the heartbeat moves faster, stress begins to melt away. Whenever possible walk outdoors to obtain further stress relief from the beauty of nature.

Social Time

Many cancer patients find themselves feeling isolated as their lives change post-diagnosis. When the immune system allows for it, walking with friends or family members can provide health benefits and much-needed social time. The support of friends and family is vital. Walking together gives a cancer patient’s support network another way to provide much-needed support.

Increased Energy

Although many people believe exercise wears them out, this is actually not true. Regular brisk walks increase energy, providing cancer patients a way to make it through regular daily tasks. As physical conditioning improves, the patient can find themselves suffering from less fatigue following treatments.

Those who were not regular exercisers prior to diagnosis should incorporate doctor-approved exercise into their life slowly. Lung cancer and mesothelioma causes patients to focus on cardio exercises, like walking, that can increase lung capacity and allow for easier breathing while other cancer patients, such as breast cancer patients, might focus more on flexibility by partaking in yoga.

If thirty minutes of nonstop walking is too much, start with ten minutes and build up. Short spurts throughout the day are also equally effective. In addition to helping relieve symptoms and side effects, walking is beneficial to your general health and is an activity that is easily enjoyed anywhere and in any weather with no training and very little requirement for exercise gear.

Liz Davies is a recent college graduate and aspiring writer especially interested in health and wellness. She wants to make a difference in people’s lives because she sees how cancer has devastated so many people in this world. Liz also likes running, playing lacrosse, reading and playing with her dog, April.

Others don’t seem to be able to ween themselves from constantly holding the grips, just as it is usually done with trekking/hiking poles.

Here is a simple explanation of what is generally considered to be an optimal technique for using poles equipped with straps:
Grip the pole handle, as your hand moves forward, past your hip and plant it solidly into the ground when it reaches the front of the stroke. At the moment of the pole plant you should be firmly gripping the pole handle.

As your hand pushes back (firmly and slowly) by your hip, open your palms slightly, relax your fingers and keep pushing into the strap. As the pole reaches the rearmost position of the stroke, the grip should be almost totally released. This creates a greater stretch of your arm and causes greater spinal rotation. With correct Nordic Walking technique there is an unmistakable swing of your shoulders and hips.

And here’s a link to the whole article:
http://www.nordicwalkingus.com/nordic-walking-technique-it-is-really-quite-simple-but-you-have-to-start-off-the-right-way/

Hope this helps. One key is to remember to START slowly gripping the pole, as it moves FORWARD past your hip, and fully and firmly gripping it as you plant the pole, and starting to release the grip almost right after the plant, and especially, while the hand is crossing the hips going backward, with an almost full release in the rear.

You shouldn’t completely release the grip and rely just on the straps, but grip it firmly while planting, with your fingers LOOSELY controlling the pole throughout the stroke.

It might make a bit of conscious drilling and a number of miles to instill the technique in your muscle memory, but it is definitely worthwhile.

Here’s Alberto Gorini’s invitation:

Re-posting closer to the top, as this is an important issue for everybody.

There has been a lot of discussion about the safety of different kinds of plastic water bottles and other containers.

Even though the plastics industry has published a great many disclaimers, and even if I believed all of them, there is still the indisputable fact that water from refillable (even super-clean) plastic water bottles does have a “funny” taste. As a matter of fact all kinds of harmful chemical are used in the production of plastic bottles. Many of them leach out and poison our bodies and billions of bottles get thrown out every day.

Considering that, I few years ago I decided to get a water filter and a few 3/4-liter SIGG aluminium water bottles. They are almost indestructible and coated inside with an impervious – to almost anything coating, which does not leach chemicals. Yes, they are more expensive than plastic, but will also last for decades. Having a dented, but perfectly functional water bottle is a badge of honor of sorts, I guess…

Non-toxic, baked-on inner lining is certified by an independent institute (Nehring, Germany) and exceeds FDA requirements. Water-based, not petroleum (plastic).

Although SIGG is not a sponsor of this website, I am a firm believer in their products.

In addition to the health reasons against using plastic containers, every year about 1.5 million tons of plastic go into manufacturing water bottles for the global market, using processes that release toxics such as nickel, ethyl benzene, ethylene oxide and benzene.

In the U.S. alone 1.5 million barrels of oil are consumed in making the bottles. Add to this the transportation, distribution and…price and you have a perfect reason to stop buying water in those stupid, little, plastic bottles.

SIGG bottles are part of the permanent Design Collection at the Museum of Modern Art. These bottles are functional works of art.

With SIGG you get exacting Swiss design, quality and engineering. Seamless construction extruded from a single piece of pure (99.5%) aluminum makes SIGG bottles virtually indestructible.

Lately, have added a couple of 25oz Clean Kanteen stainless steel bottles, which had a curious label attached to them: “Responsibly Made in China”

As plastic degrades through aging and wear & tear of washing, leaching of potentially harmful chemicals increases. Isn’t it time to replace your old water bottles?

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Too bad that these announcements are always made on such short notice…

In any case, I will lead an approximately four-mile walk, from Riverbend Park, Virginia, to Great Falls Park and return. We will be walking through the wooded hills and trails and returning along the Potomac River. The meeting time is 12 noon, May 22, 2011 in the parking lot to the RIGHT of the visitor center and the boat launching ramp.

I will be able to provide a limited number of loaner poles, so those of you who do not have their own Nordic Walking poles, please email me to reserve a pair.

I will also bring a few new poles, for those interested in purchasing. Please remember that credit card transactions can be done only through the online store – at the park, cash and checks only.

Hope to see you there!

My main poles for a while now have been the LEKI Speed Pacer Varios and the LEKI Travellers Carbon.

Klean Kanteen stainless steel bottles have joined my battery of somewhat battered Sigg aluminum models.

In addition, my footwear tends to vary, from SpringBoost Nordic Walkers, to New Balance walkers and trail running shoes and even to my Fabiano Mountain boots, if the conditions require such a heavy duty piece of footwear.

I have also been regularly using a MapMyRun app in my Droid phone. This provides me with a precise GPS-based readout, distance, time, elevations and also maps, some of which can be seen in My Nordic Walking Diary.

Following is the original article.

First of all, my usual poles are the Swix CT2, 100% carbon poles in the 125 cm size. They have been retrofitted in the spring of 2006 with the new Swix Twist&Go tips, with the improved spring and pin and much larger, rubber pavement paws.

I have tried Leki, Exel and Komperdell poles and while most of them seem to be well designed and made, personally at this point at least, Swix poles seem to agree with me the best.

Second, comfortable footwear. Many people swear by different brands and models. I am a believer in the “if it fits, wear it” school of thought. Have had excellent luck with Vasque low-cut, light hiking shoes and with New Balance walkers. This is not an endorsement of neither brand, but rather my personal preference.

As far as other clothing is concerned, in most cases the weather and the terrain pretty much dictate the choice. Anything from running shorts, T-shirt and a hat against the sun, to a full winter get-up.

If going out for a solo Nordic walk, I usually bring my iPod, with the Sennheiser behind the neck headphones, as the Apple earplugs and most earplugs in general tend to slip out of the ear, particularly if one sweats a lot.

The iPod’s on-the-go playlist has in my case some 60+ songs, set for random play and which, despite belonging to all kinds of genres – from Vivaldi, through Brubeck, the Beatles, Bare Naked Ladies, etc, do have a similar, specific tempo – one that allows ME to walk at a bit over four miles per hour, without skipping a beat.

Another very important accessory is the belt pack, with a 3/4- liter Sigg aluminum bottle. That is usually sufficient for walks lasting up to two hours. For longer walks, if there’s no possibility of refilling the bottle, I sometimes carry a larger belt pack, holding two 3/4-liter Sigg flasks and other goodies. The belt pack is also the repository for car keys, wallet and the all important iPod.

A hat is also a useful, if not a constant part of my attire. I either use the excellent, cotton Tilley hat, or one of the straw hats that I keep around the house. Sunglasses are also part of my outfit.

In the winter, although Nordic walking makes me sweat within a few minutes – no matter what the temperature is – often a pair of light gloves is necessary. Swix has a nice lineup of cross-country skiing gloves, which are reinforced in just the right places and very comfortable. Some sort of a light fleece jacket, maybe a windbreaker and of course warmer socks and tights complete my winter equipment.

Since as many of you must have noticed, I do maintain a Nordic walking diary on the site, knowing the distances and timing the walks becomes important – not only for the diary entries, but also in order to be able to track my progress, over known routes.

Many of the routes I walk have mile markers, length of others can be estimated either from maps, or by the simple expediency of estimating the distance by the time of the walk. I average 4.25 miles per hour on most walks and sometimes go as fast as 4.75 mph. These estimates have proven to be remarkably accurate in most cases, as I did have the opportunity of measuring the distances later, either with a car’s odometer, or with a bicycle computer.

There’s little doubt that many of those tend to be related to health and exercise issues. We promise family, our friends and ourselves that we will exercise more, lose weight, eat healthier foods and so forth.

Many people have either bought, or have received as gifts different kinds of exercise equipment, such as elliptical trainers, stationary (and not so stationary bikes), gym memberships, athletic apparel, all meant to get us started on the right track in 2011. And for future reference, the first day of 2011 is going to be a highly unusual 1/1/11.

The problem with all of the above is the simple fact that beyond the initial excitement and good intentions, in most cases all of these items will soon begin to gather dust.

Don’t worry; you’re not alone in this quandary. I have let my gym membership expire years ago and have all kinds of exercise equipment lying around the house.

For some reason, about the only pieces of equipment that are not gathering dust are our Nordic Walking poles and assorted apparel and also the cross country skiing gear.

There must be something about these sports, which keeps us doing them on a regular basis. Maybe the fact that you can Nordic Walk and even cross country ski practically anywhere you want, in any of your favorite places, instead of staring at a TV at home, or in a gym, or because you are actually doing something that comes across as being natural and involving, requiring a bit of technique, but which isn’t intimidating? Whatever it is, I almost always actually look forward to Nordic Walking, or skiing, unlike mounting some machine somewhere and just trying to get through the drudgery…

If there is a lesson to be learned from that, we do hope that you will be able to take advantage of it as well.

Have the very best that the New Year has to offer!

Here’s an image of nordicwalkingus.com, supposedly projected on the surface of the Moon by a super-sized laser.

Nothing new as far technology is concerned, but I thought it was kind of fun and wanted to share.

Second: We teach a modified European/American technique, which according to most experts is the best and most efficient way to get and keep in shape.

Third: We have trained hundreds of Nordic Walkers – many in completely free-of charge ‘taster’ sessions and many others in more comprehensive classes.

Fourth: We have provided Nordic Walking poles to customers in practically every State of the Union, Canada, Latin America, several European countries and even as far away as Japan, South Korea and Australia.

Fifth: Our shipping to the lower 48 U.S. states is always free and even with that advantage, our prices are some of the most competitive around.

Sixth: We only sell top-of-the-line LEKI and Swix poles – not off brand cheapos.

Ania and Marek in Great Falls Park, Virginia

I am writing this post on December 6, 2010 (St. Nicholas Day) and a cold wind is howling outside. The temperature has not gone above 37F (2.7C) today. It does indeed get below freezing at night and in the mornings – all this just days after the United Nations announced that they expect this winter to be one of the warmest on record. But wait! It is only December 6, so it isn’t winter yet- not that I want to see the U.N. guys to be right, but fair is fair…

Winter, or not, snow showers are predicted for tonight and as most of you have seen, Europe is very much in the grip of a very real winter.

For the first time since March, I have been wearing a light baseball cap and medium-thickness gloves while Nordic Walking. Yesterday, have even layered a Duofold wool/polypro undershirt and actually wore smart wool socks. The walk went without a hitch and I even managed to work up a sweat – must be those uphill slogs on the Lawyers Road, to Vale Road segment of the Fairfax County CCT (Cross County Trail).

Quite simply, Nordic Walking could be described as WALKING PLUS, or even EXTREME WALKING.

Unlike walking, or even running, Nordic Walking, which is walking with specially designed poles provides you with a whole-body exercise – lower body, upper body, plus a great aerobic workout – comparable to Nordic, or cross-country skiing.

Nordic Walking, or pole walking is really taking off in Europe. Millions are participating in this great, whole-body exercise. More and more people in the U.S. are also discovering it and wondering why they haven’t started Nordic Walking before.

In most countries the English name – Nordic Walking – has been adopted and kept, but the Swedes have dubbed it stavgång, in Norway and Denmark it is stavgang, and to the Estonians it is kepikönd.

If you already walk, power walk, hike, run, or cycle, Nordic Walking will enhance your fitness level. In addition, walking with poles is a lot more interesting and engrossing than plain walking.

If you have any questions, feel free to send us an email
When you deal with Nordic Walking U.S., you can be assured of a customer service and experience that has been always rated as second to none. I have been running Nordic Walking U.S. since 2004. I am also an ANWA-Certified Nordic Walking instructor and will be happy to teach you the most efficient technique to take full advantage of the benefits that Nordic Walking offers.

By the way, we have been operating longer than most other U.S.-based Nordic Walking organizations, with the notable exception of Tom Rutlin’s Exerstrider.

I use and teach a modified European/ Finnish/American technique, which in my opinion offers the best combination for training and fitness.

Don’t forget that shipping is always free to the lower 48 U.S. states.

Should we worry about brands, advertising hype and the like?

As far as brands, most reputable companies usually manufacture well-designed, reliable products. That’s why in our store at this time you will find exclusively LEKI and Swix Nordic Walking Poles.

LEKI – a German company is a leading manufacturer of quality hiking, skiing and trekking poles and Nordic walking poles as well. LEKI poles have certain unique features, making them very attractive indeed.

Swix, headquartered in Lillehammer, Norway has been the undisputed leader in the cross-country skiing arena for decades and the same expertise, cutting-edge technology and quality is evident in their Nordic walking products.

Most reputable manufacturers will not drown you in hype, so the next concern should be your body type, the kind of walking that you intend to do and the depth of your pocketbook.

Beware of unknown manufacturers and super low prices. You do want your poles to be durable, light and well-designed, don’t you?

On the other hand, you can buy excellent and well-designed Nordic walking poles for just over $100. I assure you that if you decide to stick with the sport, you will be much happier with quality poles, than with some off-brand cheapos.

Also, don’t believe the hype out there that adjustable poles are inferior and/or unsafe, or that Nordic walking is complicated and difficult to learn. I have taught rank beginners the basic technique in as little as 15 minutes.

Although we use and carry in our store several great one-piece Nordic walking poles models, I assure you that well-designed and built adjustable poles, such as the LEKI models that we offer are great, solid and perfectly safe poles, which offer certain undeniable advantages as well.

Our Store

Our Nordic Walking Pole Adviser

If you are going to have only one set of poles and if you intend to use them both for Nordic walking and for hiking, an adjustable (usually aluminum alloy, carbon, or a combination of both) model, such as the Swix CT5, or LEKI Instructor and Travellers would be best. That way you could adjust it both for Nordic walking and for going up and down the mountain. If you take your poles while traveling, the LEKI Travellers are unbeatable, as they collapse down to only 26 inches.

The ideal solution would be to have at least two sets. One adjustable – used by different people and/or for targeting different parts of the body, or even as hiking poles, and a fixed-length, Nordic walking-specific poles. Some quality adjustable poles, such as the LEKI Speed Pacer Varios and LEKI Instructors are really so solid and swing so well, that it is really hard to tell that they are of the adjustable variety. Adjustable poles of course must be tightened (not overtightened) properly, according to manufacturer’s instructions.

But in general terms, fixed-length poles are lighter, swing better and often, but not always have better straps.

All of our poles are specifically designed for Nordic walking, unlike some others – which are often manufactured mainly in order to get on the market quickly, to take advantage of the latest fitness craze. Our Swix Nordic walking poles have ProFit straps, which comfortably transmit practically all of the force to the poles, instead of having to grip the handle with all your might. Please read our article “Using the Straps Properly” right on this site. LEKI poles in turn have a very useful quick release “trigger” strap.

The especially designed straps on Nordic Walking poles are key to good technique. I have had an opportunity to test several cheap poles, priced in catalogs for under $30 but all they have for a strap is a wrist loop – maybe fine for hiking poles but these are definitely not true Nordic walking poles. All in all, they didn’t feel nearly as good as some of the Swix and LEKI models that I use on a daily basis. Being quite experienced in the sport I was able to use them for Nordic Walking, but it really wasn’t the same kind of experience.

Having spent $30 on poles like that, you are probably going to end up buying proper poles fairly soon, anyway, so it does seem like false economy.

Most hiking poles tend to also be noticeably heavier than Nordic Walking poles, particularly those made from carbon fiber – something to consider, particularly on long walks.

Carbon or Aluminum Poles? Carbon is really light and strong. The more expensive the pole, generally the higher quality it is, often meaning that it has a higher carbon content. There are many composite (carbon/fiberglass) shafts, that are very good and less expensive than 100% carbon. Aluminum is fine although heavier and less resilient and there is more vibration than in the case of one – piece carbon fiber, or composite poles. LEKI Instructors would be a good compromise, as they are constructed both of carbon fibers and aluminum.

Synthetic, or cork grips? The grips on my Swix and LEKI poles are either a combination of cork and plastic, or just plastic and foam. They work very well and are super comfortable. I do have a pair of very nice hiking poles with a grip made out of synthetic foam. Highly recommended, but remember that in the case of hiking poles, you actually hold the grip much more tightly, than in the case of Nordic walking poles. In the end, though, the choice of grip type comes down to personal preference.

If you attend one of our demos, you will be able to try several types of poles, which should greatly help in making a decision as far as what to buy.

I would recommend that you take an introductory class with a qualified instructor, not only to learn the proper technique, but also in order for the instructor to help you choose the right poles.

Some of the advantages of adjustable poles are: the ability to collapse for travel and varying the length for different terrain conditions. Among the disadvantages is sometimes a certain amount of noise and vibration, because, despite usually strong locking mechanisms, the separate parts do work against each other to a certain degree. Good adjustable poles, such as the LEKIs do not seem to suffer from this problem.

As far as the length of fixed-length poles is concerned, the general rule is that the forearms should be parallel to the ground, with the pole gripped and in a vertical position. The basic formula is: Multiply your height in centimeters by 0.68 and then go to the nearest 5 cm. As an example, someone from 5’11″, to 6’2″ should be well-served by a 125 cm pole.

Longer poles do give a harder workout for the upper body and for people, who are in good shape and who want to get some extra upper body exercise, slightly longer (a few centimeters) poles might be a good idea.

LEKI Speed Pacer Vario poles are made from 100% carbon fibers. Speed Pacer Varios are unique, allowing a +/-5cm adjustability, not so much to allow use by different-sized people, but rather to enable small adjustments, depending on conditions and on the type of workout desired.

Not necessarily to use on a daily basis, but rather for occasional (one/two time-per week “power workout”) I wouldn’t recommend poles longer than those described above for beginners, as the more strenuous workout that they give might be a bit too much for an unconditioned body.

Beware of unknown manufacturers and super low prices. You do want your poles to be durable, light and well-designed, don’t you?

If you have any further questions, please inquire. We will be more than happy to answer all, or at least most of your queries and help you choose the best possible Nordic walking poles for you, whether during classes and demos, or right here, on our website, or through email.

You might also want to try Tom Rutlin’s Exerstrider poles. They are a bit different. Have no straps and big, comfortable handles and thousands of people are swearing by them…since 1989. Use the link on the right side of this blog to access Exerstrider.

That’s all fine a dandy, but sometimes I get the impression that a relatively simple and straightforward activity is made to appear as something difficult and complicated.

To set the record straight: Nordic Walking is simply an extension of a normal, energetic walk. The legs might take a slightly longer step than usual; the arm swing is a little wider and more forceful, but the basic dynamics of Nordic Walking closely parallel regular walking.

There are of course some benefits that you would not be getting from regular walking, the principal of which is the fact that you actually are putting your upper body to work and transforming yourself from a biped, to a quadruped. Maybe not as fast, or nimble as a cougar, or even a house cat, but you are actually using all four of your extremities to good effect and exercising over 90 percent of your body’s muscles.

As far as poles are concerned, it all comes down to personal preferences, as most of the reputable manufacturers, such as LEKI, Swix, Exel, or Exerstrider manufacture very good poles, most of which are eminently suitable for Nordic Walking – sometimes in varying styles, but Nordic Walking nevertheless.

Technique-wise, you got a choice between the so-called European variety and the American, pioneered by Exerstrider’s Tom Rutlin. I can assure you that either one will get you into and keep you in shape.

Personally, I use and teach a modified European/ Finnish/American technique, which in my opinion offers the best combination for training and fitness.

That simply means using strapped poles, with a full, fluid arm movement, closely resembling the cross-country skiing stroke, but with nearly straight (but not rigid) arms, almost straight out of Tom’s handbook and very closely resembling the cross-country skiing arm movement.

That’s pretty much it. I would recommend a lesson from a qualified Nordic Walking instructor in order to get started the right way and to reap the maximum fitness benefits, but the most important thing is as always to simply go out there and do it. Enjoy!

I have thought about it many times, while lugging a heavy pack over the Appalachian Trail, running through the Death Valley, or riding my bike in a great many different places.

I have even contemplated getting one of those hand-cranked bicycles to provide me with an upper body workout. Have also taken up kayaking, at least partly for the very same reason.

One sport that is not only enjoyable and beautiful, but which also exercises most of the muscles of the body is cross country skiing. Unfortunately, even with the record snowfall that we had this past winter, it is still largely a seasonal sport.

That said, when I actually discovered (no, I didn’t invent the sport) and taken up Nordic Walking in 2004, all of the above dilemmas were magically resolved. Despite the fact that I still very much enjoy skiing – both downhill and cross country, hiking, backpacking, cycling, kayaking and a number of other activities, Nordic Walking has provided me with an all-encompassing, enjoyable exercise activity, that can be practiced pretty much all year-round and which exercises about 92 percent of the body’s muscles.

Isn’t it about time that you also explored the possibilities that Nordic Walking has to offer?

When you deal with Nordic Walking US, you can be assured of a customer service and experience that has been always rated as second to none. I have been running Nordic Walking US since 2004.

I use and teach a modified European/ Finnish/American technique, which in my opinion offers the best combination for training and fitness.

But what, besides beating records could be defined as “success” in the case of Nordic Walking?

I tend to think that getting in shape, losing weight and staying healthy through Nordic Walking is a much bigger achievement, than beating a record, or winning a race.

Speaking of races, there seems to be a growing number of marathons, which allow a Nordic Walking division. I have no problem whatsoever with that, but since one could cover the distance in about the same time without poles, while expending less energy, Nordic walkers should compete within their own division, as they would definitely be handicapped in comparison with walkers, race walkers and the like, who would be expending considerably less energy and getting a lesser workout as well.

As a matter of fact, if you actually are Nordic Walking in an intensive way, getting the optimum workout and burning calories like crazy, unless you are in a superb condition, you shouldn’t even be able to do it for let’s say: more than 1.5 hours, before getting totally worn out. If you can do it intensively and longer, you are either a superb athlete, or you are not Nordic Walking hard enough.

On the other hand, much longer walks with poles are generally possible, if you do not make them very intensive. It is probably more beneficial as far as conditioning is concerned, to perform a hard, almost strenuous 30-minute Nordic walk, than a relatively relaxed two-hour one.

In short: It is entirely up to you to decide what Nordic Walking can do for you, but in my opinion it is not only one of the greatest year-round conditioning exercises around, but it is also an outdoor activity, which you can practice almost anywhere and it is just plain fun!

As usual, before starting any exercise regimen, you should consult your physician.
Follow my own progress and adventures in the regularly updated “My Nordic Walking Diary”.

Also, take a look at these, related articles:

Straight Arm, or Bent Arm Technique?

Enhancing Your Nordic Walking Stride

Big Strides, or Fast, Little Steps?

Which Nordic Walking Poles Are Best for Me?

This revised and updated article was originally posted in 2006

Nordic Walking means walking with poles. Many elements of ordinary walking become more effective with poles and the walking technique becomes more balanced.

Nordic walking is so effective as a whole-body exercise, that I let my gym membership lapse several years ago and haven’t been back there since.

If your goal is to lose weight, improve your general fitness level and even build some muscle, you owe it to yourself to give Nordic walking a try.

A general rule of thumb as far as the length of poles is concerned is that the forearm should be almost parallel to the ground with the arm angle at about 100 degrees, while gripping the handle and the tip of the pole next to the ankle joint. More specific pole fitting should be done with the help of a good instructor.

It is also highly recommended to take classes with a qualified and certified instructor, in order to fully benefit from what Nordic Walking offers and to avoid picking up some wrong habits, which might require extra work later to eliminate.

Walk naturally, but with a purpose. Nordic Walking is an enhancement of normal walking, not a different movement.

Keep hands and poles close to your body.

As your left foot moves forward, so does your right hand, and vice-versa.

Maintain the pole thrust behind the line of your pelvis. Keeping the poles and the thrust forward is counterproductive.

Grip the pole handle, as your hand moves forward, past your hip and plant it solidly into the ground when it reaches the front of the stroke. At the moment of the pole plant you should be firmly gripping the pole handle.

As your hand pushes back (firmly and slowly) by your hip, open your palms slightly, relax your fingers and keep pushing into the strap. As the pole reaches the rearmost position of the stroke, the grip should be almost totally released. This creates a greater stretch of your arm and causes greater spinal rotation. With correct Nordic Walking technique there is an unmistakable swing of your shoulders and hips.

Stretch your body gently at the end of the walk.

________________________________________

Using poles makes the body more erect, the upper body should lean forward a little, because in this position the back is better supported.

First-time Nordic walkers should be started by hanging the poles loosely down with extended arms, with the pole tips dragging on the ground and searching for the walking rhythm. When the rhythm is found, combine steps with pushing the poles backwards with arms opposite to the legs. You should be leaning on the straps of the poles and the fingers should be gripping the handles only when they are forward of the hips.

While the front arm is very slightly bent and the pole basket is at the same level with the opposite leg, the pole hits the ground diagonally at an angle of 60 degrees so that the pole is on the ground behind the heel of the front leg.

A great, audible test of the proper technique is walking on pavement with no rubber tips in order to be able to tell by sound if the arm stroke was correct. I am indebted to Gottfried Kürmer for this easy, but very effective drill. A proper stroke will produce a single, clean, sharp sound.

These are the very basic principles of Nordic Walking. To take full advantage of the benefits that Nordic Walking offers, almost everyone is recommending taking lessons from a qualified instructor.

There seem to be several schools of thought out there as far as Nordic Walking technique is concerned. With some minor modifications we follow the European method, promoted by the American Nordic Walking Association (ANWA), of which we are members and where we qualified as certified instructors.

Why? Because after extensive study, practice and discussion with physical training and Nordic Walking professionals we deem it to be the optimum and most effective technique to get and keep people in good shape in the shortest possible time.

At the same time, don’t forget that Nordic Walking can be and actually is fun and that certain elements of technique are not “graven in stone”.

First of all, we would like to wish a Happy, Healthy and Fit New Year to everyone

Think of all of those elliptical trainers, exercise bikes and other fitness equipment, which are gathering dust in people’s basements, closets and garages. I have a couple of those items as well and they do not seem to be getting much use around here at all.

My Nordic Walking poles in turn get used almost every day. Surprised? Don’t be. Nordic Walking poles are compact, relatively inexpensive and very effective fitness devices, which actually tend to get USED and to a great advantage.

They are in fact “pocket-sized gyms”, enabling all the exercise that all of those other devices provide and which, in addition, can be taken anywhere.

For those, who would much rather exercise in the great outdoors, instead of their living rooms, or basements, or in stuffy gyms, Nordic Walking offers the optimal combination of both aerobic and muscle exercise for the entire body.

If you already walk, power walk, hike, run, or cycle, Nordic Walking will enhance your fitness level. In addition, walking with poles is a lot more interesting and engrossing than plain walking.

It also saves wear and tear on your legs and knees, while providing balanced exercise for both your lower and upper body.

Haven’t you ever wondered if it would be possible to also exercise your arms, back, abs, shoulders and chest, while walking? As it turns out – you CAN!

Along with the letter, a rather large sticker was provided, with the QR code, that’s scannable by mobile phones – including the iPhone and Android devices, such as my Droid.

Haven’t decided yet, whether to put it on window, on the car, or maybe I just should frame it

The decals include QR codes, which are funky looking bar codes that people can scan with their cell phones to bring up reviews or coupons for that location.

QR codes aren’t new, but they’ve struggled to gain popularity. However, Google is banking on the integration of QR codes with Google maps and its Android phone to push them past the competition

Tom Rutlin – a pioneer of Nordic walking, which in 1988 he termed “Exerstriding” advocates the straight arm “plant” technique.

David Downer – links to whose websites you can find right here at Nordic Walking US, also uses and teaches this method.

The International Nordic Walking Association (INWA) in turn teaches the bent arm plant. I have heard that Exel reps (INWA=Exel) have been teaching the straight arm technique, although their website still shows graphics, where models have radically bent arms…

The American Nordic Walking Association (ANWA) also teaches the flexible arm, European technique.

There was I time, when I too used and advocated the bent arm plant, but that has changed a bit. Despite Gottfried Kürmer’s – one of the best Master Nordic Walking coaches suggestion to actually bend the arm, I am continuing the relatively (but not completely) straight arm technique. I must say though that Gottfried’s teaching did transform my arm plant into a more flexible one than before.

I would like to emphasize that the arm should not be rigid, but be allowed to bend to a limited degree at the elbow, in order to maintain the fluidity of the stroke.

Let me try to explain why I believe that a modified straight-arm technique works best.

Straight arm technique definitely works. All you have to do is look at Tom Rutlin and at David Downer. Both are obviously in excellent shape – gained, I am told – largely by Nordic walking.

It bears to note that Tom Rutlin’s Exerstrider poles do not have straps, so it is quite understandable, why the technique advocated by him is a bit different. Both David Downer and I, in turn do emphasize the efficient use of straps.

Needless to say, the straight arm plant works remarkably well. In my opinion though, the arm should NOT BE RIGID, in order to make the whole movement more effective and dynamic.

Why? Because it provides additional, serious amount of exercise to the back muscles and the triceps – the group of muscles, populating the back of everyone’s arm.

Considering the fact that the triceps constitutes about 2/3 of the mass of the upper arm and the biceps only 1/3, giving the triceps a proper workout is a truly important issue. Isn’t it?

As Bob Moon, a registered user of this site says, and I quote:”By keeping the arm straight or slightly bent the primary driver becomes the shoulder joint, which involves far more muscle groups( including the triceps) causing greater caloric burn and much better overall strength conditioning by involving the larger muscles of the back and other stabilizing muscles. ”

I couldn’t agree more. Being a kayaker, I realize that most of of the paddling power is generated by keeping the arms relatively (but not completely) straight and using the large muscles of the back and shoulders for propulsion, rather than just the arms.

I also advocate following the arm push backwards way beyond your body line. In effect, you should push the pole all the way back, as far as you can comfortably go, followed by a full hand release of the grip.

This exercises the back muscles to an amazing degree, providing a nice workout to the entire back area, from the waist, all the way up to the neck. It also increases torso rotation, not only providing additional exercise to the waist area, but helping resolve existing lower back problems and avoiding new ones.

The entire, long arm movement, with hand and grips starting the stroke well forward, all the way to the rear is also a very efficient one as far as propulsion is concerned. The pole tips in practically all cases should stay behind your heels at all times.

You can make the movement as smooth as you want and still get a good, thorough workout. For those already in pretty good shape it should provide a better than ever exercise, incorporating a good stretching motion of most of the torso and the very important triceps muscle.

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In July of 2003 I got my first INWA Nordic walking instruction at ISPO in Munich, Germany. By that time I had been utilizing my arm extended, “handshake” technique for more than a decade. In my early years of Exerstriding/Nordic walking, I too had used a bent arm technique, but I had long since discovered that by extending the arm as if it was being offered for a friendly handshake, the arm became a “lever” which really activated the larger muscles of the trunk as well as core muscle vital to high leverl functional fitness.

When I extended my arm to this position out of habit, the Nordic walking instructor “corrected” me by saying that my arm should be bent, but after my INWA Nordic walking lesson I offered to teach the entire instructor group my technique. When I instructed them to extend their arms out into my “handshake” position they immediately acknowledged the noticeable effect on their powerful trunk and core muscles.

Now only a few years later it seems most Nordic walkers have agree on the advantage of a straighter arm extension. You may have noticed that I said straighter…NOT straight! I believe the arm should always have a slight bend in the elbow. That’s why I don’t really like to call it the “straight arm” technique and continue to call it the handshake technique.

With a slight bend in the elbow the triceps still get more than enough of a workout. Certainly if you wish to concentrate more work on the triceps for some reason, bending the elbow will work the triceps more, but in order to get the greatest metabolic effect and build the greatest functional muscle fitness, I recommend a handshake like extension and a fixed (not straight or rigid) arm position .

The greatest debate that remains when it comes to Nordic walking equipment and technique is regarding straps vs. strapless grips and the range of motion of the arms. Like you, David Downer and most Nordic walking instructors still advocate pushing the arms back beyond the torso and opening the hand allowing the pole to form a line with the arm much as in classic Nordic skiing. This release is what makes the strap essential to this techique. But the long range of motion that results from a “straight arm” extension combined with a release at the end of the push requires a correspondingly long stride length. I continue to advocate a “natural”, comfortable stride length because it is less stressful on the joints. This also results in a shorter range of motion of the arms which does not require a complete release of the grip (thus my strapless grip design). The longer your stride, the greater the ground force reaction, and the greater the resulting impact forces on the joints of the hips, knees and feet.

The “European”/INWA Nordic walking style and philosophy has more of a “sport, or what I call “performance” orientation. My good use philosophy of exercise is not sports or performance oriented. I have what I call a “functional” orientation. My techniques have evolved with the aim of improving physical function rather than sports performance.

My instruction to maintain a natural and comfortable stride length and to increase intensity of effort with the upper body instead of increasing pace and stride length is aimed at making fitness walking with poles the safest (low-injury/easy on the joints), most effective (greatest metabolic effect and greatest functional muscle fitness), and most widely popular and beneficial exercise possible.

INWA style Nordic walking is reported to be “20% on average (and up to 46%) more efficient than ordinary walking. Recent research done using my Exerstride method Nordic walking techniques showed that it was 36% on average (and up to 94%!) more efficient than ordinary walking! Don’t write it off until you’ve tried it!

When it comes to both Nordic walking equipment and technique, I encourage all those within the growing Nordic walking community to explore all the options available to them as well as make their own individual contributions to the future evolution of Nordic walking. I’ve tried most of the equipment out there, and every technique I’ve been able to imagine or ferret out. There will of course always be differences of opinion on matters of equipment design and technique, but I encourage Nordic walkers everywhere to look at all the available options with an open mind rather than (as too many have done) dismiss as inferior equipment and technique options before they’ve actually tried them. Nordic walkers should be encouraged to choose from the entire menu of available equipment and technique options and so that each of them can discover what works best for them and best helps them reach their goals and most importantly – enjoy the process of doing so!

Maybe their experience has been limited to cheap, off-brand models, or just plain bad luck, or their inability and/or incompetence in making simple, secure adjustments.

Based on our extensive, multi-year experience with quality one-piece and with adjustable poles, we can categorically state that neither us, our students, or hundreds of satisfied customers have had any problems whatsoever with any “collapsing” of any of our quality LEKI and Swix adjustable poles.

Tom Rutlin, the true pioneer of Nordic Walking sells and promotes adjustable poles and so does Marko Kantaneva, another pioneer of the sport.

It is unnerving to hear certain Nordic Walking upstarts and so-called “professionals” demeaning the experience of these two men, questioning their expertise, as well as the safety of quality Nordic Walking poles, made by reputable manufacturers.

We, at Nordic Walking U.S. will continue to promote and sell both one-piece and adjustable poles, noting and explaining to our friends and customers the advantages of each type.

Frankly, during the past two, or so years most of our customers have been choosing different types of LEKI adjustable models more than any other type and so far, we haven’t heard a single complaint about their quality, safety, or about any sudden, dangerous collapses.

It stands to reason that the pole’s locking mechanism must be properly tightened, but that is a relatively simple matter and I have seen five-year-old children quickly and securely adjusting their own poles. If you have any doubts, consult the owners manual, which comes with the poles, or email us directly for answers and/or help.

In short: properly tightened quality adjustable poles are as safe and swing as well, or almost as well as properly fitted quality one-piece poles, while providing certain undeniable advantages. Ease of packing, the ability to be used by persons of different sizes and can also be tailored to particular terrain and the type of workout desired. To get all of those advantages, you would have to own several one-piece poles.

My Nordic Walking Diary, Part II

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May 16, 2005 W&OD Trail, from Hunter Mill Road, to Reston Parkway and return. About 7 miles. One hour, 40 minutes. Beautiful day. About 65 degrees F. Horse trail going west, return on bike path. Swix CT4 poles.

May 17, 2005 – 5.5 miles. One hour, 14 minutes. Manassas Battlefield Park. Manassas I Trail. Another gorgeous day. About 70 degrees F. Swix CT4 poles.

May 18, 2005 – 5 miles. One hour, 10 minutes. W&OD Trail, from W&OD Vienna, to Hunter Mill Road and return. 63 degrees F. New Swix CT3 poles. Nice, noticeably better shock absorption on the way back, on asphalt. Time equal to my record. Will have to push a bit harder next time.

Sunday, May 22, 2005- A big day! In the morning, after the class and demo, a Nordic walk with three participants from the old Vienna Railroad Station on the W&OD Trail, to Hunter Mill Rd. and back. Six miles – one hour, 21 minutes. In the afternoon, a five- mile walk with Ania along the C&O Canal, from Violette’s Lock, to Pennyfield Lock and return. About two hours. So it was 11 miles in a day. Nothing that a single Advil won’t fix, though. Gorgeous weather all day!

May 23, 2005- Burke Lake – 4.5 miles. Swix CT3 poles. Wasn’t able to break my record of 1:01:15, but still had a respectable 1:04:05. 68 degrees F. I would love to do it in less than an hour, but that’s going to take some serious training!

May 26, 2005- Streets of Vienna, part of the W&OD Trail – 3.0 miles, 51 minutes. Not very fast, with Ania.

May 29, 2005 – Hawksbill Mt., Shenandoah. With Ania and Ewa. About 3 miles, with marked elevation gain. Swix CT5. Watched Peregrine Falcons and Turkey Vultures on Hawskbill’s cliffs. There is a succesful Peregrine Falcon restoration project going on in this area and on Stony Man Mt. as well.

May 30, 2005- Great Falls, NP, VA. Park circuit, including the Difficult Run Trail. About 5 miles. 1:20. Swix CT3s. With Ania and Ewa. Another beautiful day.

May 31, 2005 W&OD Trail, from Michael Faraday Dr., to Elden St. in Herndon and return. 7 miles, 1:41.30. A bit warm at 77 degrees F, but a super workout! Swix CT3s, with Smart Cue pavement rubber tips.

June 1, 2005 Streets of Vienna + 0.5 mile of W&OD Trail. About 3 miles – 43 minutes. 75 degrees F. Swix CT3s.

June 5, 2005 C&O Canal, from Pennyfield Lock, to Swain’s Lock and return. About 6 miles. With Ania and Ewa. 1:05 to Swains Lock, 0:43 return, after I left Ania and Ewa to walk on their own. Hot and humid, but a good workout for all.

June 6, 2005W&OD Trail, from Vienna, to Hunter Mill Rd. and return. Disgustingly hot and humid. Where are those beautiful, cool spring days we enjoyed so far?! 5 miles, 1:17. Didn’t try to walk very fast. Heat stroke is not exactly my cup of tea.

June 7, 2005 Old Rag Mt. About 7 miles – 4 hours. A very hot, humid day, but a great hike and workout as usual. Swix CT5 poles. 70 oz of water and 32 oz of Gatorade. Ooofff!!!

June 9, 2005 W&OD Trail, from Vienna, to I-495 (Beltway) and return. 6 miles, 1:27. Hot, humid, but better than three days ago. Swix CT3s.

June 12, 2005 Great Falls, NP, VA. Park circuit, including the Difficult Run Trail. About 5 miles. 1:40. With Ania and Ewa. Hot and humid, but pretty nice overall.

June 13, 2005Cross-Country Trail from Wakefield Rec Center and around Lake Accotink. 5 miles +, 1:18. Very hot and humid, but at least this route has some shade…

June 14, 2005 Scotts Run Nature Preserve, about 3.5 miles, 1:10. Heat index 100 F. At least most of the trails here are in the woods and shaded. Had to scramble on the rocks along the Potomac, because the trail near the river was a bit overgrown and I’m not that crazy about getting more poison ivy and/or snakes on my skin.

June 19, 2005 Scotts Run Nature Preserve, about 3.5 miles, 1:35 with Ania and Ewa. Much cooler than last time, but still quite humid.

June 20, 2005 W&OD Trail, from Hunter Mill Rd. to Reston Parkway and return. About 7 miles, 1:40. Good pace, with my new IPod. All Beatles one way, other stuff on the return leg. Nice day, 73 F, Tried the new Swix CT2s, with the PCU cork-filled PC grip, ProFit strap and the Swix Twist&Go adjustable tip. Sweet! We have them in stock at the store now!

Rested for about two hours and went for a 3-mile Nordic walk with Ania…So that makes it over 10 miles for the day.

June 21, 2005Lake Accotink, twice around. About 8 miles. 1:57. 78F. New Swix CT2?s. Quite a workout!

June 26, 2005 W&OD Trail from Hunter Mill Rd. to Wiehle Ave. and return. Morning. About 4.5 miles. 1:10. With Ania. 85F.

June 27, 2005 Manassas Battlefield Park. Manassas 2 Trail + plus. About 8 miles, 2:10. 85 F., very humid. Must have sweated out several liters. Nothing that the bottle on my belt, then the drinking fountain at the Visitor’s Center and still after that a bottle of Gatorade didn’t take care of…Saw several deer, not that many people, no ghosts…I guess.

June 30, 2005 Streets of Vienna. About 2.5 miles. 35 minutes. Fast, evening walk.

July 2, 20055 miles. 1:09:45. W&OD Trail, from Vienna, to Hunter Mill Road and return. Horse trail on the way down, return on pavement. 77 F. Much nicer weather. Less humidity.

July 3, 2005 Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Appalachian Trail, towards Ashby Gap, then down the newly established Ambassador Whitehouse Trail. Very nice, going through meadows, old orchards, with great views of the Piedmont area. About 5 miles. 2 hours. Hot, but better than a couple of days ago.

July 4, 2005Lake Accotink. About 4 miles. 0:57. 83F. Lots of people celebrating the 4th at the park, picknicking, walking, running, cycling, messing around in boats.

July 6, 2005 W&OD Trail and Clark’s Crossing Park. About 4.5 miles. 1:16. Did quite a bit of hill work, including running.

July 8, 2005

Streets of Vienna. About 4 miles, 0:58.

July 10, 2005 C&O Canal, from Violette’s Lock, to Pennyfield Lock – round trip. About 5.5 miles, 1:20. With Ania. Lots of snapping turtles, cyclists, runners, walkers and fishing Latinos. In the evening another 2 miles, also with Ania. Not a vary fast pace – 0:40.

July 11, 2005 Burke Lake. 4.5 miles, 1:09. Decent pace, but no heroics. Very hot and humid.

July 12, 2005 W&OD Trail, from Vienna Station, to Gallows Road and return. About 6 miles, 1:18. Fretty fast. Pushing hard with the Swix CT2s. Extremely hot and humid. Heat index around 97F.

July 14, 2005 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles, 1:07:30. 85 F, very humid. All on pavement, no horse trail.

July 17 – August 9, 2005 Warsaw, Poland, Berlin, Germany and Sardinia, Italy. About 35 total miles, in 9 sessions. It was incredible, particularly in Sardinia, with great weather, sea breezes and more sheep than people…

August 11, 2005 Vienna, street and Madison High School track. 1.5 miles, 20 minutes. Very hot and humid, With Ania, She did 1 mile.

August 14, 2005 C&O Canal, upriver from Violette’s Lock and return. About 5.5 miles. With Ania and Ewa. 50 minutes upriver together, 39 minutes return, alone. The girls returned in 50 minutes. Very hot and humid.

August 15, 2005 W&OD Trail, from Hunter Mill Rd. to Reston Parkway and return. About 7 miles. 1:44. Cooler than the past few days, but still very hot and humid.

August 16, 2005 W&OD Trail, to Piney Run bridge and return. 3 miles, 39.5 minutes. Very fast. It was also very, very humid. Made it just before a torrential downpour.

August 21, 2005 Shenandoah National Park, Stony Man Nature Trail, 1.6 miles, 30 minutes. With Ania. Just stopped over for a quick workout and vista, on the long drive from Blacksburg, Virginia.

August 22, 2005Great Falls NP Park, Virginia. Park circuit, including Difficult Run Trail. About 5 miles. 1.18. Cooler.

August 25, 2005 W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles, 41 minutes. Fighting a cold, or a flu. Hopefully this will help…

August 26, 2005 Same as above, but much faster – 37 minutes, which by the way is my personal record for this route and distance.

August 28, 2005 Great Falls NP Park, Virginia. Park circuit, including Swamp Trail, River Trail, Ridge Trail and the Difficult Run Trail. About 5 miles. 1:50 with Ania. Watched local Fire and Rescue teams during their Water Rescue 101 class in rubber boats, on the Potomac at the mouth of Difficult Run.

August 29, 2005 Burke Lake. 4.5 miles. Finally managed to break my personal record, which now stands at 1:00:18! Yes, that’s one hour and 18 seconds. It wasn’t easy. It took quite an effort and now I’ll have to attempt to break the one hour mark. Just 19 seconds faster…

August 30, 2005 Cross County Trail, from Rt. 50 & Nutley Street, north to Rt 50, back to Prosperity Avenue, return. About 5 miles, 1:16. Decent pace, but no straining to break records, like yesterday.

August 31, 2005I still find it hard to believe that what is commonly known as summer is almost over. Anyway,in the evening went to the neighborhood Madison High School track and did a fast 1.5 miles in 20 minutes and 20 seconds, plus 0,25 mile warm up and 0.25 cool down. The time is just for the 1.5 miles, though.

September 5, 2005 Beach of Cape Henlopen State Park, Delaware. About 5 miles. 1:15. Gorgeous weather. Spent 2 days there with Ania. The waves were barely big enough for body surfing and boogie boarding, but it still was great. The usual traffic tie-ups on the way back.

September 7, 2005 Madison High School track + 0.5 on street. 1.5 miles on track – in 20:12.

September 8, 2005 Streets of Vienna. With Ania. About 1.25 miles. 19 minutes.

September 9, 2005W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles, 38:45.

September 10, 2005 Great Falls NP Park, Virginia. Park circuit. About 4 miles. 1:25 with Ania and Ewa.

September 12, 2005 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. To Moody Street and return. About 5 miles. 1:10.

September 13, 2005 Same as above, except as far as Prospect Street and return. About 6 miles. 1:42

September 14, 2005 Same, but did the shorter Watertown Square – Bridge Street circuit. About 2.5 miles. 35 minutes.

Septermber 15, 2005 Back in Vienna. W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles, 37:30. Really thought that I was going to beat my personal record of 37:00, but no dice. Had vary long, almost maximum – extension strides, but I guess a faster cadence will be needed…

September 18, 2005 Billy Goat Trail, part B. Along the C&O Canal and the Potomac river, Maryland. With Ania. About 4 miles round trip. 0:58. The Potomac is really low right now. Many of the islands can be reached by simple wading. Lots and lots of relatively inexperienced kayakers and canoeists were taking advantage of the much less demanding river conditions and were paddling downstream from the Angler’s Inn put in.

September 19, 2005 W&OD Trail, from Vienna station, to Hunter Mill Road and return. About 6.5 miles. 1:25. All on pavement, no horse trail. Swix CT 2 poles.

September 20, 2005 W&OD Trail, from Vienna, to Piney Run bridge and return. Three miles, 37:00. Dead even with my personal record for this route!

September 21, 2005Same as above, except partly on the horse trail and with Ania. 3 miles. 43:00.

September 25, 2005 C&O Canal, from Lock 8, to Lock 6 and return. About 5 miles. 1:27. Ania and Ewa walked one-way, to Chain Bridge, where I picked them up with my car. Saw a beaver, munching on a fresh branch. A rare sight in daylight, plus a lot of snapping turtles. The Potomac is very, very low.

September 26, 2005 W&OD Trail, from Hunter Mill Road, to Sunset Valley Drive and return. About 3 miles. 0:44. Easy stride. Was planning to do 7 miles, to Reston Parkway, but rain, associated with Hurricane Rita, started earlier than predicted, so decided to turn back, in order to keep my IPod dry.

September 27, 2007 From home, to W&OD Trail, to Piney Run Bridge, return through Vienna streets. About 7 miles. 1:31. Nice evening. Lots of people working out in different ways.

September 28, 2005 W&OD Trail, from Hunter Mill Road, to Wiehle Avenue and return. About 4.5 miles. 0:59:20. Pretty good time, maybe because finally the temperatures are staying in the 60s towards evening…

September 30, 2005 One mile around Madison HS track, with Ania. 14:12.

October 2, 2005 C&O Canal, from Lock 7 (mile 7), to milepost 4 (after Chain Bridge) and return. 6 miles. 1:27:20. Gorgeous day. We had hardly any rain for some time. The Potomac is very low – 2.58 feet at Litte Falls gauge. I remember that after Hurricane Isabel, it was around 18 feet. A huge difference in whitewater quality. That was the time, when I was taking whitewater kayaking lessons. At that water level, with my skills it was sheer horror -:)

October 3, 2005 Old Rag Mountain, Shenandoah National Park. See more detailed story elsewhere on this website. 7 miles. 3:55:10. Climbed the Ridge Trail, came down the Saddle Trail and the Weakley Hollow Fire Road. Absolutely gorgeous weather, but very, very dry. We really need some rain around here.

October 5, 2005 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles, 1:09:20. Good time, without pushing too much.

October 9, 2005 W&OD Trail, from Wiehle Avenue in Reston, to Elden Street in Herndon and return. About 6.5 miles. 1:29:30. Only 63 F!!!. Day after epic rains, which have finally watered our parched region.

October 10, 2005 Great Falls NP, VA. Matildaville, Ridge and River trails. About 4 miles. 1:20. With Ania. The last rains have really raised the level of the Potomac River. It seems to be back to its normal self again.

October 11, 2005 W&OD Trail, to Piney Run bridge and return. 3 miles, 39:20 minutes. Felt very fast, but wasn’t able to beat my personal record of 37:00. Maybe different shoes…?

October 12, 2005 Madison High School track, Vienna. One mile. 12:24. Wanted to test myself on a mile course. This was an average speed of over 4.5 miles per hour. Not bad for walking I guess…

October 14, 2005 W&OD Trail. With Ania. 2 miles. 35 minutes.

October 16, 2005 Harper’s Ferry NHP, WV. With Ania. Walked through the town and climbed Maryland Heights. 3 miles +. 1:55. Although Maryland Heights is not the toughest of hikes, it is a good, uphill stretch and the views of Harper’s Ferry from above are worth any amount of effort. You can see Virginia, West Virginia and Maryland, as well as both the Potomac and Shenandoah Rivers at the same time. Plus all of the history associated with this town. In short, it is one of my favorite places.

October 17, 2005 W&OD Trail, from Vienna station, to Hunter Mill Road and return. About 6.5 miles. 1:24:50. Good, but not forceful pace. Well over 4.5 miles per hour. Absolutely gorgeous, sunny day. Around 65 F, with quite a bit of wind.

October 19, 2005 One mile around Madison HS track, with Ania. 14:50. Took it slow – have a sore knee.

October 23, 2005 Harper’s Ferry NHP, WV. With Ania. Walked through the town and climbed Maryland Heights. 5 miles. 2:40. This was a longer route, than last Sunday, including the Stone Fort and other Union artillery emplacements, including one, which in the 1860s held a 100- pounder Parrott gun. Just the tube of this monster weighted 9,700 pounds. Must have been a lot of fun lugging it the 1,200 vertical feet to the top!

October 24, 2005 Burke Lake Park. 4.5 miles, around the lake. 1:03:10. Purposely didn’t try to beat my record of 1:00:18, but still made pretty good time. Much cooler, about 59F.

October 26, 2005 W&OD Trail to Piney Run bridge and return. 3 Miles. 37:08. Only 8 seconds above my record. Very fast walk. Only 50 F.

October 30, 2005Great Falls NP Park, Virginia. Park circuit, including Difficult Run Trail. About 5 miles. 1:32. With Ania. Beautiful, cool, autumn day.

October 30, 2005 W&OD Trail, from Hunter Mill Road, to Reston Parkway and return. About 7 miles. 1:32:20. Very good time. About 12 minutes faster than ever on this course.

Beautiful day, 68F.

November 2, 2005 W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles. 36:35. That’s 35 seconds below my own record! Finally!!! Really got my personal Swix CT2 poles a workout, not to mention myself. Tried and succeeded in making my stride longer. It paid off. About 50F.

November 3, 2005 Madison HS track. One mile 15:10. With Ania. Not too fast. I used Swix CT2s, without the Twist&Go tips and Ania the classic CT4s.

November 6, 2005Harper’s Ferry NHP, WV. With Ania. Walked through the town and climbed Maryland Heights. 3 miles +. 1:45. Beautiful day, over 70 F. This was our third trip to Harper’s Ferry in four weeks!

November 7, 2005 W&OD Trail, from Vienna Station, to Route 66 overpass and return. About 7 miles. 1:36. Another super day. Just over 60 F.

November 9, 2005Madiison HS track. One mile 15:20. With Ania. Not too fast. Dark. Just to get some exercise, after a whole day of sedentary work. By the way, Nordic walking really helps Ania with her sore back. The soreness practically disappears.

November 10, 2005 Around Madison High. About 1.5 miles. 21:10. It has gotten pretty cool. Should have worn gloves…

November 13, 2005 Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Appalachian Trail, towards Ashby Gap, then down the Ambassador Whitehouse Trail. Very nice, going through meadows, old orchards, with great views of the Piedmont area. About 4.5 miles. The area around the Ambassador Whitehouse Trail seems superb for cross-country skiing. All we need is snow now…

November 14, 2005 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, Swamp Trail, return on Carriage Road. About 5 miles. 1:09:35. Fast pace. 62F. Great weather.

November 15, 2005 W&OD Trail, to Piney Run bridge and return. 3 miles, 38:50. Very fast, really thought the time would be better. My record so far on this route is 36:35. Tried to make very long strides and did, but shorter, higher-frequency ones would probably produce a better time. Oh well…There’s always tomorrow…

November 19, 2005 W&OD Trail, to Piney Run bridge and return. 3 miles. 40 minutes. No attempt at breaking any records, just a brisk Nordic walk. Under 50F. For the first time in months wore tights, instead of shorts.

November 20, 2005 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, Swamp Trail, return on Carriage Road. About 5 miles. 1:26. With Ania. Really beautiful, but cool day.

November 22, 2005Streets of Vienna. In the dark. About 4 miles. One hour. Cold and windy, but nice. Wore gloves and a headlamp.

November 23, 2005 W&OD Trail, from Vienna Station, to Clark’s Crossing Park and return. About 3.5 miles. 50 minutes. Same outfit as above. Could see tiny, swirling snowflakes in the beam of my headlamp.

November 27, 2005Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, Swamp Trail, return on Carriage Road. About 5 miles. 1:32. With Ania and Ewa. I used my Swix CT2 014s. Ania and Ewa the CT4s classics.

November 28, 2005 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:24:20. Nice, 60F. Pretty good time.

November 30, 2005 Streets of Vienna. In the dark. About 4 miles. 53:15. Very good time. Wore gloves and a headlamp.

December 1, 2005 Madison High School track. 1 mile (13:10) plus approach 0.5 mile (7:15)

December 3, 2005 Streets of Vienna, in the evening. About 2.5 miles. 35 minutes. With Ania. Admiring the Christmas decorations.

December 4, 2005 Billy Goat Trail, part B. Along the Potomac and the C&O Canal. About 3.5 miles. 1:03. With Ania and Ewa. Really nice. The river level is up from last time. Still not that high, only 4.94 feet at Little Falls Gauge, but obviously higher than it has been recently.

December 5, 2005 Great Falls NP, Virginia. Most of the park trails, with the exception of the River Trail. About 6 miles. 1:26:45. It started to snow, just as I started walking. Love it!!! If all goes well, there might be enough soon to start the cross-country sking season! I’m keeping my fingers crossed…

December 7, 2005 Streets of Vienna. In the twilight. About 4 miles. 54:05. Wore gloves, hat and a headlamp. Still some snow left. Quite a few icy, slippery spots, but not nearly enough for cross-country skiing. Drat!

December 12, 2005 Newly named and renovated Potomac Gorge Interpretive Trai. This is really the old trail, from Riverbend Park, VA, to Great Falls NP, VA, which has been improved and along which informative panels were placed. Good idea, but I hear that the improvements have cost $40,000…If someone asked me, I would have been happy to do it for half that amount, while still making a neat profit -:)

Anyway, the trail is 2.5 miles one-way. I walked a bit farther with Ania, for a total of about 5.5 miles. 1:40. Still quite a bit of a thin layer of snow in many places, otherwise, muddy.

December 13, 2005 Madison High School track. 2 miles, plus 0.5 – mile approach. 29 minutes. Freezing wind. Icy spots. Nobody around.

December 14, 2005 Madison High School track. 1.5 miles, plus 0.5 – mile approach. 20:30 Very cold.

December 17, 2005W&OD Trail, from Vienna Station, to Hunter Mill Road and return. about 6.5 miles. 1:23:15. A good time. 42 F.

December 18, 2005 W&OD Trail. To Clark’s Crossing Park and return. About 2.25 miles. 37 minutes.

December 19, 2005 W&OD Trail, from Hunter Mill Road, to Wiehle Avenue and return. About 4.5 miles. 1:04. All on horse trail. Quite a few icy spots.

December 20, 2005 W&OD Trail, to Piney Run bridge and return. 3 miles. 37:30. Pretty good time.

December 22, 2005W&OD Trail, from Vienna station, to Clark’s Crossing Park and return. About 3.75 miles. 44:30. Saw a fox in the grass on the side of the trail. It looked sick…maybe rabid…

December 25, 2005 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. Bridge circuit. About 2.5 miles. 32:45. Quite a few very icy spots.

December 30, 2005 W&OD Trail, to Piney Run bridge and return. 3 miles. 38:20. A blister, which I got skating in Boston over Christmas slowed me down a bit…

January 1, 2005Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on River Trail. About 5 miles. 1:22. With Ania, Beautiful day, about 43F. Lots of hikers. I guess everyone was trying to fulfill their New Year resolutiions!

January 8, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:13:40. With Ania. Lately didn’t walk that much, as I have been trying to heal the nasty blister I got skating before New Year’s. Wore rubber sandals, two gauze pads and two pairs of socks. The arrangement seemed to work just fine -:)

January 9, 2006 Same as above, meaning: W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:06:50. This is my new personal record for this route and distance. Also, the same outfit as above…

January 15, 2006 W&OD Trail, from Hunter Mill Road, to Wiehle Avenue and return. About 4.5 miles. 1:08:10. With Ania. Extremely windy, since last night. About 35F. There are broken tree branches everywhere. Some of the reported wind gusts reached 50mph. Fortunately I haven’t seen any big trees falling and causing serious damage in our immediate neighborhood.

January 16, 2005 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on River Trail. About 5 miles. 1:45. With Ania and Ewa.

January 17, 2006

W&OD Trail, to Piney Run bridge and return. 3 miles. 37:35.

January 19, 2006 Streets of Vienna. In the dark. About 2 miles. 28:25. Wore gloves, a headlamp and a blinking LCD light in the back. Too much traffic. Not enough sidewalks in places. With Ania.

January 22, 2006 C&O Canal, from Pennyfield Lock, to Swain’s Lock and return. About 6 miles. 1:33:40. With Ania and Ewa.

January 23, 2006 W&OD Trail, from Vienna station, to Hunter Mill Road and return. About 6.5 miles. 1:26:45. All on pavement, no horse trail. Swix CT 2 poles. Cool, about 38F. Damp, after a rain.

January 25, 2006 Streets of Vienna, including a section of the W&OD Trail. About 4 miles. 56 minutes. Good tempo. Around sunset. 40F. Quite windy. After a recent article on Nordic walking in the local Express newspaper, there seem to be some more glances of recognition from occupants of more cars.

January 29, 2005 Scotts Run Nature Preserve. About 3.5 miles. With Ania and Ewa. About 4.5 miles. Very muddy and slick trails. Then 2.5 miles on the W&OD Trail in Falls Church, VA. Another 2.5 miles. Total of 6 miles, 2:04:25.

January 30, 2006 W&OD Trail, from Hunter Mill Road, to Reston Parkway and return. About 7 miles. 1:33:15. 65F. This was the 9th day this January, with temperatures over 60 degrees F. Some winter… Wore shorts, T-shirt and sunglasses.

February 1, 2006 Streets and parks of Vienna. About 5.5 miles. 1:11:40. Just around sunset. Good workout.

February 2, 2006 Streets of Vienna and Madison High School track. 2 miles. 28:15.

February 6, 2006 Great Falls NP, VA. Matildaville, Ridge, Difficult Run and River trails. About 7 miles. 2:09:30. With Ania and Ewa. The last rains have really raised the level of the Potomac River. Good workout. Did a bit extra hill work, while the girls took an easier route.

February 6, 2006 Great Falls NP, VA. Matildaville, Ridge, Difficult Run, Swamp and River trails. About 6.5 miles.1:31:30. Walked a zigzag course, in order to get some uphill and downhill work done. Beautiful, but cool day. Great workout!

February 7, 2006 Streets and parks of Vienna. About 5.5 miles. 1:11:30. Just around sunset. Good workout.

February 8, 2006 Northside Park in Vienna and other trails near the W&OD. Zig-zagged up and down Eudora Hill and others, getting a nice hill workout. About 4 miles. 0:58:25.

February 9, 2006 Streets of Vienna, in the evening. About 3 miles. 39:45.

February 12, 2006 Not Nordic walking this time, but its closest cousin: cross-country skiing! We finally got about a foot of snow! It is georgeous! Wish I was at White Grass Touring Center (you can use the link on this site to take you there). About 6 miles through a couple of parks in Vienna. 1:10. Lots of people sledding, some snowshoeing, even more shovelling their driveways. Just as I always thought. Cross-country is an even better exercise than Nordic walking. Ooofff!!

February 13, 2006 Burke Lake Park circuit 2X. 9 miles. 1:57:40. Cross-country skiing, again. It is amazing how quickly the foot of snow that we got yesterday is melting. There were a lot of bare and icy spots. Lots of wear from foot traffic Also had to cross a number of plowed park roads. What are you guys thinking?! Have seen several runners, a couple of walkers, two mountain bikers and three other cross-country skiers. And lots, and lots of Canada Geese.

February 14, 2006 Cross-country skiing in Northside Park in Vienna and other trails near the W&OD. Zig-zagged up and down Eudora Hill and others, looking for trails and places with the most snow. Still quite skiable in most areas. About 4.5 miles. 44:50.

February 19, 2006 Streets and parks of Vienna. About 4 miles. 56 minutes. Pretty cold – 18 F.

February 20, 2006 Parks of Vienna, to Garrett Street. Return by Lawyers and Abbottsford streets. About 3 miles. 43 minutes. 28 F.

February 21, 2006 Streets and parks of Vienna. About 4 miles. 54:50. Quite a bit of frost on surfaces.

February 22, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles, 1:10:15. Good time, without pushing too much. Light snow falling.

February 23, 2006 W&OD Trail, to Piney Run bridge and return. 3 miles. 40:50.

February 24, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:24. Beautiful, sunny, but cool day. Very windy.

February 25, 2006 Great Falls NP, VA. Matildaville, Ridge, Difficult Run and Swamp trails. About 6 miles. 1:47. With Ania. Good workout. Did extra hill work.

February 27, 2006 Northside Park in Vienna near the W&OD. Zig-zagged up and down Eudora Hill and others, getting a nice hill workout. About 2.5 miles. 32:45.

February 28, 2006 Streets and parks of Vienna. About 3 miles. 42:15. Frosty morning.

March 2, 2006 W&OD Trail, from Vienna station, to Piney Run bridge and return. About 4 miles. 55:50. Getting warmer.

March 3, 2006 Old Rag Mountain, Shenandoah National Park. See more detailed story elsewhere on this website. 7 miles. 3:55:10. Climbed and descended via the Ridge Trail. Absolutely gorgeous weather, but quite chilly.

March 4, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:46. With Gretchen Carroll, who was trying Nordic walking for the first time. She did just great. It isn’t often that a first-timer goes out for a 6.5-mile Nordic walk! After some initial adjustment problems with her Exel pole straps, Gretchen picked up the technique in stride

March 5, 2006 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on Matildaville Trail. About 5 miles. 1:36. With Ania and Ewa.

March 6, 2006 W&OD Trail, to Piney Run bridge and return. 3 miles. 39:40.

March 7, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles, 1:11:50. Decent time, without pushing too much. Gorgeous, sunny morning. About 40 F.

March 10, 2006 Great Falls NP, VA. Matildaville, Ridge, Difficult Run and Swamp trails. About 5.5 miles. 1:46:40. With Ewa. Beautiful, sunny day. Over 70 F!

March 11, 2006 Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, Down North Ridge and South Ridge Trails. About 6 miles. 1:50. Beautiful day. About 75F.

March 12, 2006 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:32:20. A bit cooler, but still shorts and T-shirt weather. about 70F.

March 13, 2006 Clark’s Crossing Park, next to the W&OD Trail. Mostly an equestrian park, with many jumping obstacles for horses. A couple of nice hills, making it great fun for sledding and cross-country skiing in the winter. Did mostly hill work. Ooofff! About 2 miles. 31:30. 70F+.

March 15, 2006 W&OD Trail, to Piney Run bridge. Return partly on the south side of Piney Run. About 3.5 miles. 46:30. About 40F, wind gusts over 40 mph, so at least it seemed sort of “symmetrical”. Heading upwind at times seemed almost like climbing hills…

March 17, 2006 W&OD Trail, from Hunter Mill Road, to Fairfax County Parkway and return. About 8.5 miles. 2:04. About 50 F and sunny.

March 18, 2006 Huntley Meadows Park – the largest park in Fairfax County. Wetlands, boardwalks, beaver dams, birds, etc, etc. With Ania. About 4 miles. 1:16.

March 19, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:23:15. Ania went with me half way and returned. Sunny. 48 F, very windy.

March 21, 2006 Streets and parks of Vienna. About 3 miles. 42:15. Some snow was predicted, but no sign of it yet…

March 22, 2006 Great Falls NP, VA. Swamp Trail to Difficult Run Trail, Ridge Trail, Matildaville Trail. About 5.5 miles. 1:17:40. Really beautiful, but cool day.

March 24, 2006 Great Falls NP, VA. Swamp Trail to Difficult Run Trail (2x), Ridge Trail (2x), part of River Trail, around Cow Hoof Rock, Matildaville Trail. Extra hill workouts. About 7.5 miles. 1:52:15. Great workout. Beautiful, sunny, but cool day.

March 25, 2006 Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, Down North Ridge and South Ridge Trails. About 6 miles. 2 hours. That makes it 28.5 miles for the week, for me. Beautiful, sunny day. about 50 F, although the weathermen keep talking about possible snow tonight. We’ll see, I guess…

March 26, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:22:10. Very good time. Lots of cyclists, runners, walkers and rollerbladers. About 45 F.

March 28, 2006 Streets and parks of Vienna. About 4 miles. 54:50. Quite warm. Getting a bit humid.

March 29, 2006 Burke Lake Park. 4.5 miles. 1:03:10. Pretty good time, but wasn’t able to break my personal record of 1:00:18. Will have to do some more speedwork, I guess…

March 31, 2006 Exactly the same route as March 24: Great Falls NP, VA. Swamp Trail to Difficult Run Trail (2x), Ridge Trail (2x), part of River Trail, around Cow Hoof Rock, Matildaville Trail. Extra hill workouts. About 7.5 miles. 1:50. 78F Gorgeous day.

April 1, 2006 Same as March 25: Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, Down North Ridge and South Ridge Trails. About 6 miles. 1:54:50.

March 2, 2006 Nottoway Park, Vienna. About 2.5 miles. Beautiful, sunny day in the 60?s.

April 4, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:13:50. Westerly wind gusts almost stopped me a few times. Wow!

March 5, 2006 Streets and parks of Vienna, including a section of the W&OD Trail. 4 miles. 55:30. Cool, in the dark, with a headlamp.

April 7, 2006 W&OD Trail from Hunter Mill Rd. to Wiehle Ave. and return. About 4.5 miles. 1:06:25. On the dirt horse trail all the way. Of-and-on rain showers. At least the rain softened the ground, so the pole tips could dig in nicely.

April 7, 2006 Streets of Vienna. Three miles. 45:15. With Ania. Iin the dark, with a headlamp.

April 9, 2006 Great Falls NP, VA. Swamp Trail to Difficult Run Trail, Ridge Trail, Matildaville Trail. With Ania and Ewa. About 5.5 miles. 1:35. Really beautiful day.

April 10, 2006

Nottoway Park, Vienna. About 2.5 miles.

April 11, 2006 W&OD Trail to Piney Run bridge and return. 3 Miles. 39:00. Beautiful, sunny day. Around 70 F. First test of the new and improved Swix Twist&Go tips. Good and solid. The large rubber knob provides good traction on pavement.

April 12, 2006 Streets of Vienna. About 4.5 miles. 1:05. In the dark with a headlamp. Fairly warm.

April 14, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:22:55. A very good time indeed. Have also reached the 800-mile mark, since May 16, 2005. Passing rain showers, but the weather improved, as I was walking along. Just in case had my IPod in a plastic bag.

April 15, 2006 W&OD Trail, from milepost 24, at Rt. 28, to milepost 26.5 and return. 5 miles. 1:20 With Ania. Lots of cyclists, mostly of the responsible variety, but a too large segment of weekend warriors, who have no conception of trail etiquette…

April, 17, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. About 5 miles. 1:10. 50+F.

April 18, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. Extended route: To Elm Street and Watertown Square, round trip. About 6.5 miles. 1:38. Nice, cool, fairly windy day.

April 19, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. Shorter bridge circuit. About 2 miles. 28:45.

April 20, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. About 5 miles. Half the route with Ania. 1:12.

April 22, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. About 5 miles. 1:10. Half the route with Ania. Getting a bit chilly. Around 50 F.

April 25, 2006 My Name’s Day! W&OD Trail, to Piney Run bridge and return. 3 miles. 37 minutes, just 35 seconds over my personal record. Beautiful, sunny day.

April 26, 2006 Streets and parks of Vienna. About 4 miles. 53:30. In the evening, with a headlamp.

April 27, 2006 W&OD Trail, from Vienna station, to Hunter Mill Road and return. About 6.5 miles. 1:25:15. All on pavement, no horse trail. Swix CT 2 poles.

April 28, 2006 W&OD Trail from Hunter Mill Road, to Reston Parkway and return. About 7 miles. 1:31:10. This is my new personal record for this distance and route. Beautiful, sunny day. About 63F. New, much better, behind-the-neck Sennheiser headphones for my IPod.

April 29, 2006 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on River Trail. About 6 miles. 2:12:30. With Ania and Ewa. Perfect day! in the mid-60?s. Lots of hikers, climbers and kayakers.

April 30, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:16:40. With Ania. Great day, lots of traffic. Probably the biggest concentration of bicycle trailers we have seen in one place!

May 1, 2006 W&OD Trail, to Piney Run bridge and return. 3 miles. 39:15. Took it relatively easy. Beautiful, sunny day.

May 2, 2006 Streets of Vienna and W&OD Trail, up to the Piney Run bridge and return. 7 miles.1:34:25. Great day!. I wonder when will someone design and make good sports headphones. Even my new behind-the-head Sennheisers keep on slipping!

May 3, 2006 Streets of Vienna in the evening, with Ania. 2 miles. 30 minutes.

May 5, 2006 Difficult Run/Cross County Trail (N), from Hunter Mill Road, on the W&OD Trail, to Georgetown Pike in Great Falls (next to Great Falls Park) and return. About 15 miles. 4:40:40. Am I glad that I had some moleskin in my pack! Wore a pair of heavy duty hiking boots, which turned out to be not completely broken in as yet. The Fairfax Cross County trail has been opened only a few months ago, although the Difficult Run Trail has been around in an unkept condition for many years now. Great workout!

May 6, 2006 Sky Meadows State Park, Paris, VA. With Ania and Ewa. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, down North Ridge and South Ridge Trails. About 6 miles. 2:18:00. Beautiful day. Quite a few hikers with dogs.

May 7, 2006 Difficult Run/Cross County Trail, from Leesburg Pike, to Great Falls Park and return. With Ania. About 7 miles. 2:10. A fair number of hikers, admiring the newly opened CCT. Witnessed a woman getting a fine from animal control officers, on mountain bikes, because her dog was unleashed.

May 9, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07:20. Pretty good time. Cooler, a bit cloudy.

May 10, 2006 W&OD Trail, from Vienna Station, to Route 66 and Virginia Avenue and return. About 7 miles. 1:33:50. Nice. In the 60?s.

May 12, 2006 Difficult Run/Cross County Trail (S), from W&OD Trail/Hunter Mill Road, to Oak Marr Recreation Center, on Jermantown Road. About 9 miles. 3:03. My first time on most of this section. Some really nice areas.

Two miles in the evening with Ania along the W&OD Trail, heading east out of Vienna. Boy, were my legs sore, after the earlier hike!

May 14, 2006 Reston, VA: From South Lakes Village Center, to Hunter Woods Village Center, both ways. About 8 miles. 2:27. With Ania. All paved trail.

May 16, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08:50. Nice, but a bit humid.

May 19, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:09:45.

May 20, 2006 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on Swamp Trail and Carriage Roadl. About 6 miles. 1:55:50. With Ania and Ewa.

May 21, 2006 Same as May 14. Reston, VA: From South Lakes Village Center, to Hunter Woods Village Center, both ways. About 8 miles. 2:24. With Ania and Ewa. All paved trail.

May 23, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08:20. Beautiful, totally sunny day, in the 50?s. Good breeze.

May24, 2006 From home, to W&OD Trail, to Piney Run Bridge, return through Vienna streets. About 7 miles. 1:29. Beautiful day, Before work.

May 26, 2006 2005 W&OD Trail, from Vienna station, to Hunter Mill Road and return. About 6.5 miles. 1:21:15. My new record for this route! Getting hot and humid. It looked like some storms were on the way. Just made it.

May 27, 2006 Difficult Run/Cross County Trail, from Leesburg Pike, to the Potomac River in Great Falls Park and return. With Ania and Ewa. About 9 miles. 2:48.

May 28, 2006 Paths in Reston, VA, including the Glade. About 5.5 miles. 1:40. With Ania and Ewa. Nice, but hot and humid. At least most of the trails we went on were mostly shaded.

May 30, 2006 2005 W&OD Trail, from Vienna station, to Hunter Mill Road and return. About 6.5 miles. 1:27. Very, very hot and humid. Stopped twice to pour water on the back of my neck and on my head.

May 31, 2006 Streets and parks of Vienna. 3 miles. 1:44:25. A bit less hot and humid than yesterday, but the sauna-like conditions make for very sweaty workouts. Ending May on a positive note: Have surpassed the 1,000-mile mark, since I started recording these these walks here in May of 2005.

June 2, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:10:15. A bit lower temperature, but still very humid.

June 3, 2006 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on River Trail. About 6 miles. 2:12:30. With Ania.

June 4, 2006 Paths in Reston, VA, including the Glade. About 5.5 miles. 1:21. With Ania. Much cooler. In the 70?s.

June 5, 2006 Streets and parks of Vienna. 3 miles. 0:41. Pretty nice weather.

June 6, 2006 Reston, VA: From South Lakes Village Center, to Hunter Woods Village Center, both ways. About 8 miles. 1:54. Much faster, when just listening to my Ipod, rather than talking to the girls, LOL!

June 9, 2006 Mason Neck Wildlife Refuge. About 7 miles. 1:52. Nice. Quite remote. Met only one hiker, but have seen lots of birds, including blue herons, ospreys and I think bald eagles.

June 10, 2006 Shenandoah National Park. Circuit of Stony Man Mountain. About 4 miles. 1:40. With Ania. Beautiful day. In the 60?s up on the mountain. Even though this was more of a hike, than a classic Nordic walk, I did use my Swix CT2 Nordic walking poles.

June 11, 2006 Wide loop around Lake Audobon, in Reston, VA. About 3.5 miles. 0:58. Very nice day indeed!

June 13, 2006 Streets and parks of Vienna. 3 miles. 42 minutes. Beautiful day!

June 14, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:21:40. Only 25 seconds slower than my personal best. Drat! I thought I had it clinched!.

June 16, 2006 My Birthday! Great Falls National Park, Va. Matildaville Trail (3x), to Difficult Run Trail (2x), Ridge Trail (2x), part of River Trail, around Cow Hoof Rock. Extra hill workouts. About 7.5 miles. 1:57. Great workout!

As I was returning on the Ridge Trail, heard a very loud bang and breaking noise, looked behind me and up… and…a HUGE tree was falling right on top of me! Took off at a sprint and seconds later the tree fell some 10 yards behind me. If I didn’t run, I would be part of the mess, which blocked the Ridge Trail almost entirely…

Oooff! Not the kind of thing that I generally want happening particularly on my birthday…but all’s well, that ends well..I guess…

June 17, 2006 Wide loop around Lake Audobon, in Reston, VA. About 3.5 miles. With Ania and Ewa. Pretty hot, but still nice.

June 18, 2006 Reston, VA: From South Lakes Village Center, to Steeplechase Road, both ways. About 7 miles. 2:07. With Ania and Ewa. All paved trail. Quite hot and humid.

June 19, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:24:45. Pretty hot and humid, but relatively pleasant, because of a light breeze.

June 21, 2006 Nottoway Park, Vienna. About 2.5 miles. 32 minutes.

June 23, 2006 Great Falls National Park, Va. Matildaville Trail, Ridge Trail, to Difficult Run Trail. Swamp Trail. Extra hill workouts. About 4.5 miles. 1:07:50. Quite humid. More storms are on the way. Could see the effects of last night’s storms everywhere.

June 24, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07:50. Part way on the horse trail with Ania. Quite muggy and humid. More storms are threatening.

June 25, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08:05. After some very heavy rains, parts of the horse trail turned into flowing streams. I could probably take my kayak from Piney Run and Difficult Run, all the way to the Potomac, there’s so much water.

June 27, 2006 W&OD Trail, from Vienna, to Piney Run bridge (closed due to flood damage!) and return. 3 miles. 37:20. This is probably not the return of the biblical floods, but maybe we should be building an ark of some sort…or at least doing something meaningful about global warming. Are you listening, Dubya? You still haven’t signed the Kyoto accord… Speaking of being terminally shortsighted…

The whole region has been getting unprecedented amounts of tropical rain during the last few days.

June 28, 2006 Nottoway Park, Vienna. About 2.5 miles. 29:20. The sun is out! Hopefully we will dry out soon, after the torrential rains.

June 30, 2006 W&OD Trail, from Vienna, to Wiehle Avenue in Reston and return. About 9.5 miles. 2:24:30. The Piney Run bridge is closed, due to structural damage, during the last rains. Repairs of the pre-civil war supporting structure will take weeks. A temporary bridge is almost ready for use starting this weekend.

July 1, 2006 Great Falls National Park, Va. Matildaville Trail, Ridge Trail, to Difficult Run Trail. About 6 miles. 1:40. With Ania. A lot of damage and erosion, after the recent rains.

July 2, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:27. With Ania. Quite hot and humid.

***July 4, 2006 *** W&OD Trail, from Vienna, to Piney Run bridge (the temporary one) and return. 3 miles. 37:10. Very hot and humid. Lots of people.

July 7, 2006 Old Rag Mountain, Shenandoah National Park. See more detailed story elsewhere on this website. 7 miles. 3:35. Climbed the Ridge Trail, came down the Saddle Trail and the Weakley Hollow Fire Road. Absolutely gorgeous weather!

July 8, 2006 Great Falls NP Park, Virginia. Park circuit, including Difficult Run Trail. About 5 miles. 1:26. With Ania.

July 9, 2006 Right before the World Cup final! W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:06:20. My new personal record for this route!

July 11, 2006 Nottoway Park, Vienna. About 2.5 miles. 33 minutes.

July 12, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:12. Much more relaxed pace. Hot and humid. Saw two baby deer with their mother, wading in Piney Run creek.

July 14, 2006 Reston: along Glade stream. About 2 miles, 25 minutes. Was planning an 8-mile Nordic walk, but the plans were cut short by heavy rain and thunderstorms.

July 15, 2006 Great Falls NP Park, Virginia. Park circuit, including Difficult Run Trail, Matildaville Trail and River Trail. About 6.5 miles. With Ewa and Grazyna.

July 16, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:28. With Ania. Hot and humid.

July 19 – August 10. 2006 Konstancin (near Warsaw), Sopot (on Poland’s Baltic coast, near Gdansk) and Zakopane, in Poland’s beautiful Tatra mountains. About 33 miles.

August 12, 2006 Great Falls NP Park, Virginia. Park circuit – shorter version, including the River Trail. With Ania. About 3.5 miles. 0:50. Took it relatively easy, as we are both trying to shake colds, which we caught after getting soaked by the rain in the Chocholowska Valley of the Tatra mountains.

August 13, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:27. With Ania.

August 15, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:10. Very humid.

Crews are still fixing flood damage along the trail. It has been a month and a half now. In one spot, working on a ford on the Difficult Run, along the horse trail were 10 vehicles (yes, ten!). Bulldozers, trucks, etc, etc. One of the operators was easily 150 pounds overweight. How about doing some REAL work, lard ass?

I firmly believe that a job such as this one could be completed by two, or three men, with picks, shovels and rakes, and a dump truck, to haul the rocks in a couple of days. Instead, they have been at it for weeks, with all the smelly, noisy, polluting machinery… Speaking of protecting the environment…right… Our tax dollars at work. The oil companies must love these guys!

August 18, 2006 W&OD Trail, from Vienna, to Wiehle Avenue in Reston and return. about 9.5 miles. 2:16. Pretty warm and sunny, but not terribly humid.

August 19, 2006 Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, down North Ridge and South Ridge Trails. About 6 miles. Quite hot and very humid.

August 20, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:25. With Ania. Quite hot. No rains, which are being predicted by all the weathermen and weatherwomen for the past three days.

Loop through Lake Fairfax Park. The Water Mine pool was full, lots of people were holding picnics in the shade. The only sporting activity provided by Pakistani cricket players and by walkers, runners and mountain bikers on the trail.

August 21, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:10:25. Pavement one way, horse trail, return. Much nicer and cooler.

August 23, 2006 W&OD Trail, from Hunter Mill Road, to Lake Fairfax Park and return. Starting at Michael Faraday Drive, through a forest trail. About 9 miles. 2:12:15. Fairly hot, but a good amount of shade along this route.

For the first time, since April 11, 2006 had to replace the rubber knobs on the new Swix Twist&Go tips on my CT2 poles. Pretty durable. That’s several hundred miles! You do the math.

August 25, 2006 W&OD Trail, from Hunter Mill Road, to Wiehle Avenue in Reston and return. 4.5 miles. 1:07. All on the hilly horse trail.

August 26, 2006 Shenandoah National Park. White Oak Canyon, from the bottom at Etlan, to Upper Falls and back. 6 miles. 2:46. About an 1,100 – foot elevation gain. With Ania.

We were planning to do an 8.2 – mile loop, through White Oak Fire Road and down through the Cedar Run, but an approaching thunderstorm convinced us to hurry back down the White Oak Canyon Trail, Overall, it didn’t rain that much and we sure could use it. It is really, really dry everywhere.

August 27, 2006 W&OD Trail in Reston, VA, to Lake Fairfax Park and return. About 5 miles. 1:15. With Ania. Quite a bit faster than last time. Lots of people at the park playing soccer (the real football) and cricket as well.

August 29, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08:25. Pretty good time, considering the heat and humidity!.

September 2, 2006 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on Matildaville Trail. About 6 miles. 1:44. With Ania.

After the Ernesto-fueled rains, both the Potomac and Difficult Run are full of water again. We have even seen four kayakers on Difficult Run, which in parts was at least a Class III river today. Not for long, though

September 3, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:28:25. With Ania. Much cooler than it has been for a while. Saw a good size rat snake snaking its way across the path.

September 5, 2006 Nottoway Park, Vienna. About 2.5 miles. In a drizzle. Just couldn’t spend two whole days without a workout! -:)

September 6, 2006 Streets and parks of Vienna. 4 miles. 56:15. Cool, in the dark, with a headlamp. Yes, the days are getting noticeably shorter…

September 8, 2006 W&OD Trail, from Hunter Mill Road, half way to Lake Fairfax Park and return. About 5.5 miles. 1:29:10.

September 9, 2006 Beach of Cape Henlopen State Park, Delaware. About 8 miles. With Ania. Great weather, but the waves were not big enough for body surfing, or boogie boarding.

Recent storms have eaten at the beach in a big way. Stumps from a forest, which must have been well inland at one time have been uncovered in part of the beach. I estimate that the actual level of the beach is approximately 2.5 meters lower than at this time last year. It was quite obvious, after seeing one of the beach structures left very much exposed and way up in the air, while a year ago it was actually at beach level.

September 10, 2006 Beach of Cape Henlopen State Park, Delaware. About 3.5 miles.Wit Ania. A shorter walk, because the waves were much bigger and frankly, boogie boarding is even more fun than Nordic wallking -:)

September 12. 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles, 1:05. My new personal record for this route! Over a minute faster than the previous one!!!

Septermber 13, 2006 Nottoway Park, Vienna. About 2.5 miles. 0:31. 61 F.

September 15, 2006 W&OD Trail from Hunter Mill Road, to Reston Parkway and return. About 7 miles. 1:32. Pretty good time, although some 50 seconds over my personal record.

September 16, 2006 Sky Meadows State Park, Paris, VA. With Ania. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, down North Ridge and South Ridge Trails. About 6 miles. Weather hesitating between sun, clouds and drizzle.

September 17, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:20. With Ania. Walked most of the return leg alone, faster.

Septermber 18, 2006 Nottoway Park, Vienna. About 2.5 miles. 0:32.

September 20, 2006 W&OD Trail, from Vienna, to Wiehle Avenue in Reston and return. About 9.5 miles. 2:18. Beautiful, sunny day, just over 60 F. Windy. Good tempo, without straining too much.

September 22, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:06:45. Just over 60 F.

Just a few walkers and a couple of mountain bikers, although this is a very popular mountain biking trail. Also, haven’t seen the box turtle, which has been sitting in the middle of the trail the past two times, twisting its little, scrawny neck Hope he wasn’t run over by a bike.

September 23, 2006 Great Falls NP, Virginia. Most of the park trails, with the exception of the River Trail. About 6 miles. 1:50. With Ania and Ewa. Started with a drizzle, cleared up later. Fairly hot and humid.

September 24, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:18:30. With Ania. Not trying to go super-fast. Surprisingly muggy, despite decent temperature.

September 26, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08:10. Alternating long, near maximum extension strides and slightly shorter, much faster ones.

September 27, 2006 Nottoway Park, Vienna. About 2.5 miles. 0:31:30. Sunny, in the 60?s (F).

September 29, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:20:20. My new record for this route! Another proof that the slightly shorter, faster strides produce more speed, or maybe I am simply getting in shape..? -:)

September 30, 2006 C&O Canal, from Fletcher’s Boat House, to Georgetown and return. About 5 miles. With Ania. This wasn’t just a walk, but a walk, combined with lunch at La Ruche restaurant. We probably ingested quite a few more calories, than we burned, while walking, but it was nice

October 1, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:18. With Ania.

October 2, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:13. Relatively leisurely pace. Not a cloud in the sky. 68 F (20 C). Ipod, straw hat, sunglasses. This is living

October 4, 2006 Nottoway Park, Vienna. About 2.5 miles. 0:34. Quite warm and sunny.

October 5, 2006 W&OD Trail, from Vienna Station, to Route 66 and Virginia Avenue and return. About 7 miles. 1:40. Good, steady pace, without straining, or trying to beat any records. Cloudy, around 60 F.

October 6, 2006 Clark’s Crossing Park, next to the W&OD Trail. Mostly an equestrian park, with many jumping obstacles for horses. A couple of nice hills, making it great fun for sledding and cross-country skiing in the winter. Did mostly hill work. About 2 miles. 0:30. In the rain. 50F (10C).

October 7, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:25. Drizzly and cool, despite predicted clearing.

A few months ago I have decided to walk a minimum of 15 miles per week, at the same time setting 25 as the optimal weekly distance. Since then have never gone below 15 and often exceeded 25 miles per week.

This week’s total, for example is 28 miles, although I haven’t tried to go really fast, but strived to keep a good, solid pace, without trying to break any records. Maybe I’ll go for some next week…

October 9, 2006 Great Falls National Park, Va. Matildaville Trail, Ridge Trail, to Difficult Run Trail. About 5.5 miles. 1:22. With Ania. Beautiful, cloudless day.

October 10, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles, 1:07. Fast, but two minutes over my record. About 75F (24C). Leaking sweat like a sieve.

Saw a box turtle and a snake on the trail. Could be their last chance to catch some warmth, before winter sets in…

October 11, 2006 Nottoway Park, Vienna. About 2.5 miles. 0:33. Getting cloudy, about 65F.

October 13, 2006 W&OD Trail from Hunter Mill Road, to Reston Parkway and return. About 7 miles. 1:35:45. Sunny, but only about 55 F.

October 14, 2006 Great Falls NP, VA. Swamp Trail to Difficult Run Trail, Ridge Trail, River and Matildaville Trails. With Ania and Ewa. About 5.5 miles. 1:42. Really beautiful day. Only just over 60F.

October 15, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:22. With Ania.

October 18, 2006 Streets and parks of Vienna, including a section of the W&OD Trail. About 5.5 miles. 1:13:30. After a cloudy, cool start, the weather turned sunny, warm and quite humid.

October 20, 2006 Great Falls NP Park, Virginia. Park circuit, including Difficult Run Trail. About 5.5 miles. Still wet after last night’s rain and very windy, but not a cloud in the sky.

October 21, 2006 Shenandoah National Park. White Oak Canyon, through White Oak Fire Road and down through the Cedar Run Trail. Over 8 miles. Pretty tough hike. Rocky with considerable elevation gain. 4:15. With Ania. Beautiful, sunny, but cool day.

This hike has some of the most spectacular waterfalls in the Shenandoah National Park. Combining two out-and-back hikes, White Oak Canyon & Cedar Run, this loop starts at the bottom of the valley and cuts over near the top of the ridge.

October 22, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:20. With Ania. Cool and quite nice.

October 24, 2006 W&OD Trail, to Piney Run bridge and return. 3 miles. 40:30. Only about 40F, sunny and very windy. Wore gloves for the first time in months.

October 25, 2006 Nottoway Park, Vienna. About 2.5 miles. 0:34:30. Sunny. In the 40?s.

October 28, 2006 Great Falls NP, VA. Difficult Run Trail, Ridge Trail, River and Matildaville Trails. With Ania. About 5.5 miles. 1:36. Really beautiful day.

After last night’s rains all the rivers and streams are very full. The Difficult Run has class IV rapids in places. Quite a few kayakers are taking advantage of these fleeting conditions.

October 29, 2006 C&O Canal, from Violette’s Lock, to Pennyfield Lock and return. About 5.5 miles. 1:25. With Ania. Seen about a dozen snapping turtles sunning themselves.

October 30, 2006 Streets of Vienna. 4 miles. 0:56:30. In the dark, with my trusty LED headlamp. Admiring Halloween decorations. Surprisingly warm for this time of the year: 55F (12C).

November 1, 2006 Streets of Vienna. 4 miles. 0:56:30. With the headlamp.

November 2, 2006 Washington, DC. From Capitol Hill, through the Capitol grounds, the National Mall, to the White House and Lafayette Square. about 3 miles. 0:45.

November 4, 2006 Billy Goat Trail, part B. Along the C&O Canal and the Potomac river, Maryland. About 4 miles round trip. 1:02. With Ania. Beautiful, but cool day.

November 5, 2006 Sky Meadows State Park, in Delaplane, near Paris, VA. With Ania. North Ridge Trail, to Ambassador Whitehouse Trail, Appalachian Trail, down North Ridge and South Ridge Trails. About 6 miles. 2:03. Beautiful foliage. Pretty good visibility.

November 6, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08. Cool, but quite nice.

November 7, 2006 – Midterm Elections! W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:24:10. 50 F (10 C). Very humid. Walked in a light rain for about 5 of the 6.5 miles.

November 10, 2006 W&OD Trail, from Hunter Mill Road, to Lake Fairfax Park and return. Starting at Michael Faraday Drive, through a forest trail. About 9 miles. 2:05.

My best time yet for this route! About 75 F (23 C) and sunny. Pretty incredible weather for this time of the year. Have you heard about global warming, George W Bush?

November 11, 2006 Billy Goat Trail, part A. By far the most popular segment and today was no exception. About 4.7 miles. 2.5 hours. With Ania and Ewa. Very warm, almost summer-like day. Sizeable backups on most rock and boulder scrambles.

That makes it 31 miles for the week.

November 13, 2006 Streets and parks of Vienna. 3 miles. 40 minutes.

Drizzle, just over 40 F. Not nearly as bad as yesterday’s, wet, cold, windy, nasty weather, when I didn’t even bother to go out. Still, a lot of wet, slippery leaves, which made me slow down in many places. Also, the pole tips were hard pressed to find a grip, particularly on uphills.

November 14, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07:50. About 60 F.

Lots of police activity near the trail. Vehicles, a helicopter, many policemen on foot and on mountain bikes. Have no idea what, or who they were looking for…

Novermber 15, 2006 Nottoway Park, Vienna, VA. 2.5 miles. 0:32:20. Around 50 F. Almost all the leaves are down. Time to clean my gutters. Arghh…

November 17, 2006 W&OD Trail, from Vienna, to Wiehle Avenue in Reston and return. About 9.5 miles. 2:14:50. About 54 F (12 C). Sunny, but quite windy. Good time.

November 18, 2006 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:25. With Ania. Fairly cool. About 45 F.

26 miles for the week.

In the evening went with Ania and Monika to Cirque de Soleil’s Corteo. Superb, as usual!

November 19, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:28. With Ania and Ewa. Cool, but several girl’s soccer matches were going on in the park.

November 22, 2006 W&OD Trail, from downtown Vienna (left my car for an oil change), to Hunter Mill Road and return. About 7 miles. 1:35. After the first two miles, the rain started. Only about 40 F. Brrr!

November 23, 2006 – Thanksgiving W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles. 0:42. With Ania. Drizzle. 42 F.

Quite a few walkers, cyclists and especially runners on the trail. Must be making some room for turkey and stuffing

November 24, 2006 Great Falls NP, VA. Difficult Run Trail, Ridge Trail, River and Matildaville Trails. About 5.5 miles. 1:12.

Really beautiful, sunny day. Lots of people in the park. About 60 F (15 C). After recent rains all the rivers and streams are very full.

November 25, 2006 Great Falls NP, VA. This time with Ania and Ewa. Matildaville, Ridge, Difficult Run and River trails. Extra hill loop for me. About 7 miles. 1:57. The girls did about 6 miles. Beautiful day. About 60 F.

27.5 miles for the week.

November 26, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:18 With Ania. About 60 F. Lots of walkers, cyclists, runners and rollerbladers.

November 28, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:08:05. About 62 F.

November 29, 2006 Nottoway Park, Vienna, VA. 2.5 miles. Over 60 F. The cold front is supposed to hit us in a couple of days…

December 1, 2006 Shenandoah National Park. White Oak Canyon, through White Oak Fire Road and down through the Cedar Run Trail. Over 8 miles. Pretty tough hike. Rocky with considerable elevation gain. 3:50.

The stormy weather predicted didn’t materialize, except for a few sprinkles. Strong winds forecast later tonight.

December 2, 2006 Great Falls NP, VA. Swamp Trail to Difficult Run Trail, Ridge Trail, Matildaville Trail. About 5.5 miles. 1:40. With Ania and Ewa. Really beautiful, but cool day.

26 miles for the week

December 3, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:18 With Ania. Cool, but partly sunny and quite nice.

December 5, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:22:30.

Only about 38 F and fairly windy, but the sun, the birds, the deer and all kinds of regular walkers, runners and cyclists were out there!

December 6, 2006 Nottoway Park, Vienna, VA. 2.5 miles. 0:33. Pretty cold. Wish I wore gloves, although towards the end was sweating quite a bit.

December 8, 2006 Great Falls NP, VA. Matildaville Trail, to Ridge Trail, to Difficult Run Trail, back up to Ridge Trail, return on Matildaville and River Trails. About 6.5 miles. 1:38.

Only 32 F (0 C) and windy, but sunny and beautiful. No other people on the trail. The only cars on the kayaker/climber parking lot were three Subarus, including mine

December 9, 2006 Huntley Meadows Park. About 4.5 miles. 1:28. With Ania. Huntley Meadows is well known as a prime birding spot, with over 200 species identified in the park.

25 miles for the week

December 10, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:16:20. With Ania. Over 50 F. Much warmer than it has been lately. Sunny.

December 11, 2006 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:38. With Ania. Quite warm, not a cloud in the sky.

December 12, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:03:30. 54 F (12 C). My best time for this route!

This trail winds through the woods, crosses several streams, has several noticeable hills. The route provides a very varied workout. Not as nice as Great Falls Park, but a few miles closer to home.

December 15, 2006 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07:50. Almost 60 F. T-shirt and shorts

December 16, 2006 Great Falls NP, VA. Swamp Trail to Difficult Run Trail, Ridge Trail, Matildaville Trail. About 5.5 miles. 1:42.

With Ania and Ewa. Really beautiful, but cool day. Quite a few hikers, dogs and horses.

27.5 miles for the week

December 17, 2006 W&OD Trail, from Vienna Station, to Hunter Mill Road and return. About 6.5 miles. 1:25. 60 F (15 C). Shorts, sunglasses, iPod and T-Shirt

December 18, 2006 Streets and parks of Vienna. 3 miles. 40:30. Over 60 F and sunny!

December 20, 2006 Nottoway Park, Vienna, VA. 2.5 miles. 0:33. Not much above freezing, but nice and sunny.

December 22, 2006 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:35. Rainy, foggy, cool. At dusk.

Did manage to get about 4 miles over my weekly minimum, but will not be able to clock what I consider to be my optimum weekly mileage (25+), because we will be spending tomorrow driving to the Boston area for Christmas.

19 miles for the week

December 24, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. Bridge circuit. About 2.5 miles. 34.30. Windy, but no snow, or ice.

December 25, 2006 – Christmas Day ! Charles River Reservation, Newton, Waltham, Massachusets. From Newton to Moody Street and return. About 5 miles. 1:12:30.

December 26, 2006 Charles River Reservation, along the Charles River in Newton, Watertown and Waltham, Massachusetts. Bridge circuit. About 2.5 miles. 34:10.

December 27, 2006 Boston Common and Boston Public Gardens. About 3 miles. 43 minutes.

Global warming is causing all kinds of havoc. The cherry trees in the Public Gardens were actually blooming on December 27!

December 29, 2006 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:17. With Ania. 50 F and sunny.

December 30, 2006 Great Falls NP, VA. Matildaville, Difficult Run and Ridge trails. About 6 miles. 1:46:45. With Ania and Ewa. 50 F and sunny.

24 miles for the week

December 31, 2006 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:31:30. Sunny, about 45 F.

The last day of 2006. Tomorrow is another…year

January 2, 2007 Streets and parks of Vienna. 3 miles. 38:40. Quite fast. My best time for this route!. About 45 F and sunny.

January 3, 2007 W&OD Trail, from Hunter Mill Rd. to Reston Parkway and return. About 7 miles. 1:31. Pretty good time, just 50 seconds above my personal record for this route. 55 F (13 C) and sunny.

January 5, 2007 Great Falls National Park, Va. Matildaville Trail (2x), to Difficult Run Trail (2x), Ridge Trail (2x), part of River Trail, around Cow Hoof Rock, Swamp Trail and part of Carriage Road. Extra hill workouts. About 8 miles. 1:55.

60F, very humid and muddy in parts after an earlier rain.

January 6, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:18. With Ania. A fairly easy pace. Also stopped to chat with a couple, looking for the continuation of the Cross County Trail. Over 70F (22 C) !!!

30 miles for the week

January 7, 2007 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:22:30. With Ania and Ewa. Just over 50 F. Quite muddy and its going to get worse soon, as more rain is predicted. Lots of mountain bikes.

January 9, 2007 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:01:40. My best time for this route so far!

About 43 F (6 C).

January 10, 2007 Nottoway Park, Vienna, VA. 3.5 miles. 0:45. Sunny, but finally a a more seasonable temperature. 31F.

January 13, 2007 Riverbend Park – Great Falls Park loop. About 4 miles. 1:20. With Ania. This was the longer version of the usual back-to-back walk along the Potomac. The return route leads through hills and valleys and along the Upland Trail. Very nice. Over 60 F. Just started to rain again.

Haven’t exercised for the last few days, because am trying to get over a cold.

Only 17.5 miles for the week

January 14, 2007 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:26. With Ania. Very humid and over 60 F.

January 15, 2007 Streets and parks of Vienna. 3 miles. 0:47. With Ania. About 64F !!!!

January 16, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07. Windy, 40 F (5 C).

January 19, 2007 W&OD Trail, from Hunter Mill Road, to Lake Fairfax Park and return. Starting at Michael Faraday Drive, through a forest trail. About 9 miles. 2:07.

Pretty good time, considering the strong wind, which made it feel at times, almost like climbing a hill. Pretty amazing resistance!

January 20, 2007 Burke Lake Park circuit. 4.5 miles. 1:20. With Ania. Sunny, but very windy. Only about 35 F. A surprising number of walkers and runners.

My first time with new LEKI Speed Pacer Varios. Quite nice. Will need a few more walks in order to decide whether I like them as much, or more than my trusty Swix CT2?s…

27.5 miles for the week

January 21, 2007 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:37. 26 F. It actually started to snow, while I was walking. By the time I finished, it was getting white all over. All right !

My second walk with the LEKI Speed Pacer Varios. Getting to like the trigger strap release, and the ability to adjust the length of the pole in small increments. At the same time, the velcro strap could be a bit longer. Although I do not have very large hands, and wore relatively thin gloves, the strap was barely long enough – this issue was shortly and easily resolved by getting a longer strap from LEKI.

January 23, 2007 Riverbend Park, from Great Falls Park. About 6.5 miles. 1:43. The route leads through hills and valleys and along the Upland Trail.

About 35 F. Zig-zagged through the many trails in Riverbend Park, some for the first time. Many hills, streams. Some snow still left after Sunday’s 2-inch mini storm. It was much more slippery on the muddy sections, than on the snow and ice.

January 24, 2007 Streets and parks of Vienna. About 5 miles. 1:11. 33 F. Light snow falling. Icy patches on pavement from the previous snow. Treacherous in parts.

January 26, 2007 Great Falls NP, VA. Matildaville, Difficult Run, the entire Ridge Trail Swamp Trail and part of Carriage Road. About 6.5 miles. 1:40. 29 F. Just a few patches of snow left after yesterday’s flurries.

January 27, 2007 Riverbend Park, from Great Falls Park. About 6 miles. 1:36. Pretty much the same route as January 23, but parked closer to the trailhead. With Ania. Swix CT2?s.

Gorgeous, sunny day. Over 50 F.

31 miles for the week

January 28, 2007 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:32. About 34 F. Wet and tiny snow flurries. Good time. Just 30 seconds over my personal record.

January 30, 2007 W&OD Trail to Clark’s Crossing Park. Mostly an equestrian park, with many jumping obstacles for horses. A couple of nice hills, making it great fun for sledding and cross-country skiing in the winter. Did about 20 minutes of hill work.

About 5 miles. 1:12.

My first test of the LEKI Traveller poles. Not quite as rigid as some other models, but work really well. Collapse down to 26 inches (91.5 cm), smaller than most. This is the one I will be packing in my suitcase from now on. Also got the longer trigger release straps for the LEKI Speed Pacer Varios. Everything is just fine now. Have also tried a new set of LEKI rubber tips, each with six, short tungsten spikes. Pretty neat solution for most surfaces, besides pavement, of course.

January 31, 2007 Streets and parks of Vienna. 3 miles. 42:20. Frosty, sunny and windy.

February 2, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:05. Equal to my personal record!

37F. Rain and drizzle.

February 3, 2007 Riverbend Park, from Great Falls Park. About 6.5 miles. 1:37. The route leads through hills and valleys and along the Upland Trail.

About 35 F. Zig-zagged through the many trails in Riverbend Park. With Ania. Almost exactly the reverse of the January 27 walk, with a bit extra.

26 miles for the week

February 4, 2007 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:31:45. Only 15 seconds over my record.

Sunny and 29F (-2C).

February 5, 2007 Streets and parks of Vienna. About 5 miles. 1:05. My best time for this route!

Sunny, windy, only 17F (-10C).

February 6, 2007 Streets and parks of Vienna. 3 miles. 37:45. Very good time. Part of yesterday’s route. 18F (-9C).

February 7, 2007 W&OD Trail, to Piney Run bridge and return. 3 miles. 45 minutes. 20 F (-8C). Not quite two inches of new snow. Not enough for Cross-country skiing, but the ice underlayment made it pretty slick in parts.

February 9, 2007 Cross County Trail/Difficult Run Trail, from Hunter Mill Road at W&OD Trail, to Leeseburg Pike and return. About 8 miles. 2:00 even!

27F. A thin layer of snow over most of the trail. Dressed as for cross-country skiing, except for the equipment. Beautiful, cloudless, but windy day. Great, largely wooded landscape, with streams, flood plains, hills and wildlife.

February 10, 2007 Riverbend Park, to Great Falls, along the Potomac. Return zig-zagging through the many trails in Riverbend Park, getting some hill workouts. With Ania. About 6.5 miles. 1:45. 28F.

Beautiful day. The Potomac is largely frozen. Except for the rapids and the falls, of course LEKI Speed Pacer Varios.

32.5 miles for the week

February 11, 2007 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 9 miles. 1:51. 28F. Swix CT2?s. Sunny and beautiful. Snow predicted for tomorrow night. We will see…

February 12, 2007 Streets and parks of Vienna. 3 miles. 39 minutes. 40 F (4C). Still testing the LEKI Travellers. Quite nice, considering that they collapse to such a small size.

February 14, 2007 Valentine’s Day! Streets and parks of Vienna. About 5 miles. 1.14. 28F.

Almost ankle-deep mixture of snow and ice. Probably twice the normal effort. Could have been cross-country skiing, but since this was klister weather, I didn’t really feel like applying and removing the gooey stuff.

February 16, 2007 Riverbend Park, from Great Falls Park. About 6 miles. 1:38. The route leads through hills and valleys and along the Upland Trail.

About 28 F. Zig-zagged through the many trails in Riverbend Park. About a 6-inch layer of snowy ice, with a solid crust on top. More deer tracks than boot prints.

Wore my Fabiano Mountain boots (sold by LL Bean under a different name). Slick everywhere. The flats were not a problem. Shorter steps and leaning slightly forward. The uphills required very firm planting of the boots and even forceful edging and good pole action.

The downhills were the interesting part. Either had to dig the heel in hard, or slide. With the front foot forward and the poles used for propulsion and balance, it was actually quite a bit of fun

February 17, 2007 Riverbend Park, from Great Falls Park. About 5.5 miles. 1:52. With Ania.

Slightly shorter version of yesterday’s walk. The icy crust was softer, but still allowed for sliding in a few places. 34F.

26 miles for the week

February 19, 2007 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:38. With Ania. 34F.

The icy crust was just a tiny bit softer than during the last two days. Beautiful, sunny, winter day. Lots of animal tracks in the soft spots. Few boot marks.

February 20, 2007 W&OD Trail, to Lake Fairfax Park, second loop around the park and return. About 8 miles. 1:52.

40F. The crust was softer than during the past few days, but also collapsed under foot from time to time, making it tricky and difficult to walk. Give me a solid (but not too slick) crust anytime!

February 21, 2007 Trails and hills near the W&OD Trail in Vienna. About 3.5 miles. 0:46. 44F. Extra hill work. Melting snow and ice. Hard going = a super great workout!

February 23, 2007 W&OD Trail, to Lake Fairfax Park and return. 5 miles. 1:14:30. 37F. Snow, ice and mud.

February 24, 2007 Riverbend Park, from Great Falls Park. About 7 miles. 1:45. With Ania. 38F. Still beautiful and snowy in most parts.

28 miles for the week

February 25, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and Return. 5 miles. 1:18.

When I started there were about 2 inches of fresh, wet snow. When finished, it had accumulated to at least 4?. Beautiful, winter day. Wish we had more of these around here.

February 26, 2007 W&OD Trail, from Hunter Mill Road, to Lake Fairfax Park and return. Starting at Michael Faraday Drive, through a forest trail. About 9 miles. 2:30. 44F.

Several inches of wet and unfortunately melting snow. Still a bit wintery, but fairly tough going through the slush.

February 27, 2007 W&OD Trail, from Michael Faraday Court in Reston, to Elden Street in Herndon and return. About 6.5 miles. 1:38.

45F Still some snow left in shady areas.

February 28, 2007 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 9 miles. 1:55.

40F. Quite a few hard-to-see, treacherous icy patches in shady areas, but the stuff is melting fast.

130 miles for February

March 2, 2007 Riverbend Park, from Great Falls Park. About 5 miles. 1:13.

60F (16C) Very few patches of snow and ice left. The mud and silt that has replaced them in parts of the trails is often even slicker and more treacherous than ice (not the re-freeze variety, though -:)

March 3, 2007 Reston, VA: From Twin Branches Road to Steeplechase Road, both ways, along Glade stream. About 6 miles. 1:23. With Ania.. About 53F.

40.5 miles for the week

March 4, 2007 Streets and parks of Vienna, plus a section of the W&OD Trail. About 6 miles. 1:13. 34F and very windy, but sunny and quite nice.

March 6, 2007 Streets and parks of Vienna. 5 miles. 1:08. Sunny, windy and 22F.

March 7, 2007 Riverbend Park, from Great Falls Park. About 7 miles. 1:49:30. The route leads through hills and valleys and along the Upland Trail and other trails. Also, walked about a mile upstream from the Riverbend Visitor center and back.

About 28 F.Light snow falling. Minimal accumulation, but very nice

March 9, 2007 Great Falls National Park, Va. Matildaville Trail (2x), to Difficult Run Trail (2x), Ridge Trail (2x), part of River Trail, around Cow Hoof Rock, Swamp Trail and part of Carriage Road. Extra hill workouts. About 8 miles. 1:56.

45F. Beautiful, sunny day. More deer than people

March 10, 2006 Riverbend Park, from Great Falls Park. About 5.5 miles. 1:26. With Ania.

56F and sunny!

31.5 miles for the week

March 11, 2007 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:15. With Ania. 53F, not a cloud in the sky. I believe that this is the fastest time for Ania on this route.

March 13, 2007 Streets and parks of Vienna, plus W&OD Trail, to Piney Run bridge and return. About 7 miles. 1:34. 62 F and sunny.

March 14, 2007 Streets and parks of Vienna. 3 miles. 37 minutes. 75F!

March 16, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07:15.

Pretty good time, considering that I was wearing high-top hiking boots, in order to keep my feet dry. 32F (0C), raining and sleeting. Snow is predicted for later today. The streams are running very full – erosion central!

March 17, 2007 Saint Patrick’s Day! Great Falls NP, VA. Swamp Trail to Difficult Run Trail, Ridge Trail, Matildaville Trail. About 5.5 miles. 1:39. With Ania.

33F. Light layer of snow. Both the Potomac and Difficult Run are very full and running fast.

25.5 miles for the week

March 18, 2007 Streets and parks of Vienna, plus a section of the W&OD Trail. About 6 miles. 1:22. With Ania. 34F, sunny, but windy.

March 19, 2007 Streets and parks of Vienna, plus a section of the W&OD Trail. About 6 miles. 1:11:35. Same route as yesterday, in reverse. 43F and sunny.

March 20, 2007 Streets and parks of Vienna. 3 miles. 0:40. 60F and sunny. Shorts, t-shirt and sunglasses.

March 21, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:07:50. 40F, cloudy.

March 23, 2007 W&OD Trail, from Hunter Mill Road, to Lake Fairfax Park and return. Starting at Michael Faraday Drive, through a forest trail. About 9 miles. 2:04. My best time yet for this route! 80F and humid. Passing sprinkles.

March 24, 2007 W&OD Trail, from Elden Street in Herndon, Va, to Reston Parkway and return. About 4 miles. 1:02. With Ania. 62F and foggy.

33 miles for the week

March 25, 2007 Savannah, Georgia. About 3 miles. 2:20. With Ania. Great, historic town. Ships going in and out of the harbor.

LEKI Travellers are the ONLY poles I brought on this trip and they are working just fine

March 26, 2007 Fort Pulaski, Tybee Island, Georgia. About 3 miles.

The fort was named after Count Casimir Pulaski, a Polish soldier-patriot, who died during a cavarly charge, while probing British defenses around Savannah, in 1779.

The defining events of Fort Pulaski occurred during the American Civil War. In April of 1862, Union troops directed rifled cannon fire at the fort breaching the southeast angle. The quick success of this experimental cannon surprised military strategists.

March 27, 2007 Jekyll Island, Georgia. 4 miles. 1:05. With Ania. Beautiful and not overdeveloped island, with some 10 miles of public beaches, just off the coast of Georgia.

The lack of “foot conditioning” showed its ugly head, as we got some blisters after a couple of miles of fast walking barefoot on the sand. It will be socks and my trusty Vasque low-cut hiking shoes for the rest of this trip.

March 28, 2007 St. Augustine, Florida. About 5 miles on the beach, North, then south. 1:04. Ania did about 3.5 miles. Great, sunny weather. Not too hot as yet.

March 29, 2007 St. Augustine, Florida. About 6 miles on the beach. 1:30. First S. Ania and Monika did about 4 miles.

Low tide, lots of firm, packed sand. The waves are nothing to write home about, but spent well over an hour body surfing and then playing frisbee.

March 31, 2007 St. Augustine, Florida. About 3 miles on the beach. 0:44. With Ania and Monika. A bit cooler, but very, very nice.

Did quite a bit of body surfing again. Watched a surfing competition as well. Still nursing blisters on my feet, which I got a few days ago, walking fast and barefoot on the beech, without thinking about some “conditioning”. Oh well…

24 miles for the week. 124 miles for March

April 1, 2007 Streets and parks of Vienna. 3 miles. 0:40. 55F and cloudy. Swix CT2?s.

After the 72-79F (21-26C) days in southern Georgia and northern Florida, this was positively chilly. Brrrr!!!

April 3, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:10. 77F. Not too humid. Very pleasant day. LEKI Travellers.

April 4, 2007 Streets and parks of Vienna, plus a section of the W&OD Trail. 3 miles. 0:54. 45F and cloudy. LEKI Speed Pacer Varios.

April 6, 2007 Riverbend Park, from Great Falls Park. About 8 miles. 1:46. The route leads through hills and valleys, along the Potomac River, the Upland Trail and other trails. Also, walked about 1.5 miles upstream from the Riverbend Visitor center and back. LEKI Speed Pacer Varios.

45F and sunny. Snow flurries predicted later.

April 7, 2007 Riverbend Park, from Great Falls Park. About 6 miles. 1:23. The route leads through hills and valleys, along the Potomac River, the Upland Trail and other trails.

Very similar, but slightly shorter version of yesterday’s walk. Only went about 1/4 mile upstream from The Riverbend Park Visitor Center. Swix CT2?s 40F (4C) and partly sunny. We did get a dusting of snow this morning. With Ania.

26 miles for the week

April 8, 2007 W&OD Trail, from Vienna, to Hunter Mill Road and return. 5 miles. 1:16. With Ania. 38F, windy, partly sunny. Swix CT2?s.

April 10, 2007 Streets and parks of Vienna, plus a section of the W&OD Trail. 4 miles. 0:54. 44F and partly sunny.

April 11, 2007 W&OD Trail, from Hunter Mill Road, to Lake Fairfax Park and return. Starting at Michael Faraday Drive, through a forest trail. About 9 miles. 2:03:30. Swix CT2?s.My best time!

50F (10C). Mostly cloudy. Rain predicted later.

April 13, 2007 Great Falls National Park, Va. Swamp Trail to Difficult Run Trail (2x), Ridge Trail (2x), Matildaville Trail, part of River Trail, around Cow Hoof Rock. Extra hill workouts. About 7 miles. 1:46.

LEKI Speed Pacer Varios. 53F (12C). Sunny and windy.

April 14, 2007 Riverbend Park trail, from Great Falls, along the Potomac. Return zig-zagging through the many trails in Riverbend Park, getting some hill workouts. With Ania. About 5 miles. 1:16.

Pretty nice day, with infrequent sprinkles. Major rain predicted for tonight and tomorrow.

30 miles for the week

April 15, 2007 Streets and parks of Vienna, plus a section of the W&OD Trail. 6 miles. 1:13. 42F. Rain.

April 17, 2007 W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles. 0:40. Cool, cloudy and windy.

Day after the terrible tragedy at Virginia Tech.

April 18, 2007 W&OD Trail, to Lake Fairfax Park and return. About 5 miles. 1:02. Very good time. Sunny and 48F.

April 20, 2007 W&OD Trail, from Vienna, to Piney Run bridge and return. 3 miles. 0:38.

Beautiful, sunny day. 70F.

Our prices include FREE shipping within the lower 48 U.S. states. Shipments abroad, or to Alaska and Hawaii do require additional payment. Please email us before, during, or after your purchase for additional information.

So, please take that into account, when comparing prices between Nordic Walking US and some other retailers. The actual difference in price could be anywhere from $7 to $15 per purchase – and that’s for the shipping cost alone.

As an example, one of the biggest and best-known outdoor retailers is selling LEKI Instructor poles for $149.99, which is the standard price almost anywhere. Our price is $4 lower and in addition, there are no overt, or covert shipping and handling charges.

In addition, we offer monthly specials, which are also shipped free of charge and all of our LEKI and Swix poles and equipment is the finest in its class. No cheap, low-quality models here.

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Poles are usually shipped by UPS within the US, USPS for foreign orders. Most smaller items, such as pavement tips ship by First Class mail.

The old saying that “you are what you eat” couldn’t be more accurate in these days of processed foods, food additives, genetically modified (GM) plants and animals and generally incredibly adulterated food supply.

Remember your last visit to the neighborhood supermarket? Did you notice all kinds of novel products of food science on the shelves, those often in packages festooned with health claims? Well, if you’re concerned about your health, you should probably avoid most food products that make health claims and that is simply because health claims on a food product could be a good indication that it’s not really food, but in fact a food product, not something that you would want to eat, if you intend to stay healthy.

Have you thought what the so-called “American cheese” is made of? As it happens, it is not really a cheese at all, but generally manufactured from a set of ingredients such as milk, whey, milk fat, milk protein concentrate, whey protein concentrate, salt, and that mixture for some strange an unexplained reason meets the legal definition of cheese here in the U.S. Avoid it if you possibly can!

Although the public hasn’t really been informed about the fact that a huge percentage of formerly perfectly healthy plants, in particular corn, have been genetically modified, that is indeed the sad truth, in the U.S. at least. The reasons for this are multi fold. The first and foremost is as usual profit and savings for the producers, processors, wholesalers and retailers. The industry will of course counter these facts by saying that they have simply made the plants more resistant to disease and to parasites, which of course requires less spraying with poisonous chemicals (read more profit) and that this is of course better for us, the economy and the environment. If you have been blessed with at least an average IQ you really should not take these claims at face value. In addition, nobody, but nobody knows at this fairly early stage of genetically modifying everything in sight, what the effects of this practice will be both for humans and their long-term health, for the animals, the plants, the environment and for the planet at large.

That’s all fine and dandy, but how do you know that the fresh-looking food product that you pick up the supermarket has not been messed with by the food industry? The short answer is: you don’t. Since genetically engineered soy and corn are used in many processed foods, it is estimated that over 70 percent of the foods in grocery stores in the U.S. and Canada contain GM ingredients. The problem is not just in the “classic” variety of processed foods, meaning, packaged, canned and/or frozen, but also in the fresh-looking fruits and vegetables laid out in the produce section of your store. There is no way of telling whether the corn, or the apples, or anything else for that matter hasn’t been messed with in some way by someone along the line. At least the packaged foods have ingredients listed on their labels. Here you can find out that almost everything nowadays – even the foods that none of us would have suspected – contains corn in some form and the ever-present poison of the modern world: high fructose corn syrup as well as a bewildering array of chemicals, the discovery of which in your “food” should make your hair stand on end.

Let’s not forget the artificial, low, or no-calorie sweeteners. Have you noticed that obese people often drink diet drinks? And why do we have a diabetes epidemic in this country? Avoid these sweeteners like the plague. Even though normal sugar might not be the healthiest substance around, it is still hugely more healthy that aspartame, Nutra Sweet, Splenda or high fructose corn syrup.

In short, if you want to lose weight, you probably have a better chance of succeeding if you stick to sugar, rather than all of the other artificial sweeteners.

Buy locally produced food. This is particularly important for those people, who are lucky enough to live near the place they were born, as the genetic makeup of plants and animals from a given area is related to that of the people born in that particular area as well and agrees with them much better than something carted from thousands of miles away.

Do not buy water in plastic bottles. Get a filter and some stainless steel, or aluminum SIGG bottles and despite the convenience try not to use your microwave oven so much, or the Teflon coated pots and pans.

Read the labels, ask questions, and demand pure, unadulterated foods. You might not always be able to get them – at least not right away – but if enough of us question these irresponsible practices of the industry, refuse to buy their products and demand access to a “clean” food supply, the industry will eventually be forced to comply and adjust. Let’s just hope that it isn’t too late.

An ever better and more effective arm movement should continue the push behind the hip, enabling the pole tips to maintain contact with the ground longer.

This is a far more efficient movement, which engages the upper body muscles longer on each stoke and which contributes to building muscle strength and also the all-important flexibility.

Proper technique will give you a better, more effective workout, while conditioning the upper body more and helping prevent future injuries.

It is always preferable to have the muscles working through a full range of movement, the way they were designed to function.

Pushing past the hip during the poling action enables the rotator cuff muscles in the shoulder to do just that. Exercising rotator cuffs properly can prevent injury and future pain. Just look at the large amount of rotator cuff pain remedies, commercially offered on the web.

In general, continually working muscles through a limited range will ultimately result in a reduced range of muscle and joint movement, making you more prone to injury and reducing overall flexibility.

To practice and ingrain this technique, slow down your cadence and take longer strides. As your pole grips push past the hip aim for your arm to extend out fully behind your body. Wait until the last moment before bringing the arm and the pole forward for the next plant. And don’t forget to hold the grips very, very lightly, relying instead on properly adjusted straps.

This is a far more efficient movement, which engages the upper body muscles longer on each stoke and which contributes to building muscle strength, not just flexibility.

Remember that as you Nordic Walk, your pole tips should remain pretty much all the time behind your body. There is really no point in planting them ahead, unless you are descending a steep slope and are actually using the poles for breaking.

Among them: Great Falls National Park, Virginia, the C&O Canal towpath, on the opposite bank of the Potomac River, the W&OD Trail, Burke Lake, Sky Meadows State Park and different places in the Shenandoah National Park, including of course Old Rag Mountain, a great hike, about which you can read elsewhere on this site.

Just type in “Old Rag Mountain” in the search box in the upper-left.

Great Falls National Park, particularly on the Virginia side offers an incredible variety of trails, from relatively flat and wide thoroughfares, such as the Carriage Road, to steep, rocky paths, such as the River, or Matildaville Trails.

A Nordic Walk through most of the park, as far as the Difficult Run stream can be a truly epic workout. Make sure to have a towel and a spare shirt in the car. The views of the falls and of Mather Gorge are unparalleled. The heavy rains have done quite a bit of damage everywhere, including the Difficult Run Trail, which despite “trail closed” signs remains passable.

The upstream section, towards Riverbend Park offers a great network of trails, both relatively flat, along the Potomac and quite hilly and steep.

Washington & Old Dominion Railroad Regional Park, known as the W&OD, cuts a 45-mile swath through well-developed Northern Virginia suburbs. Just west of our location in Vienna, a parallel, dirt horse trail starts in the westerly direction. This is also prime Nordic Walking and cycling territory.

Burke Lake Park. Besides a variety of attractions this park offers a 4.5 – mile trail around the lake. My personal best – which I am trying to beat still – is a time of one hour and 18 seconds, established on August 29, 2005. Next mark I’ll be shooting for is a time of UNDER an hour. Although I have gone around the lake faster, while running and certainly much faster on my mountain bike, walking, or Nordic Walking that distance in such a short time is a very hard, and a very good workout.

The C&O Canal NHP parallels the left bank of the Potomac from Georgetown, in Washington, DC, to Cumberland, Maryland for 184.5 miles. The canal operated from 1828-1924 as a transportation route, primarily hauling coal from western Maryland to the port of Georgetown in Washington, D.C. By bike it took me 5 days to cover the route. It is another truly great walking and Nordic Walking destination.

Sky Meadows State Park – Paris, Virginia – A great many trails, reaching out to the Appalachian Trail, between the Shenandoah National Park and Harpers Ferry, WV. New Ambassador Whitehouse trail opened in early summer of 2005. Rolling meadows, old orchards, woods, rocky in parts. Astronomy nights held in the park on some summer weekends.

Sky Meadows State Park, located near Paris, VA offers a variety of trails, through pastures and woods, great views and access to the Appalachian Trail.

What I call the Reston, Virginia “lake district”. Usually do a complete circuit of both Lake Audubon and Lake Thoreau. Very pretty area, with houses facing both of the man-made lakes. Mostly paved. Just a part of Reston’s extensive trail network.

Also, take a look at some of these, related articles:

Old Rag Mountain

Even Nordic Walkers Need a Vacation

My Nordic Walking Diary

One of the best ones is cross-country skiing and I would be perfectly happy to do it nearly all of the time. Unfortunately, at least here in northern Virginia we at best get enough snow to ski just a few days out of the year. With the advent of global warming the situation in that regard seems to be getting steadily worse, rather than better.

I have done quite a bit of hiking, running, cycling and for a great upper body workout, also kayaking.

The problem with all of the above – although they are all fantastic activities – is the fact that the first three can provide a great lower body exercise and the last a super upper body workout, but neither is able to exercise up to 90 percent of the body’s muscles, the way that cross-country skiing and Nordic walking do.

I have seen quite a few women runners, walkers and hikers, who are genetically blessed by having great, shapely legs, without a doubt maintained and enhanced by exercise.

Unfortunately, particularly after a certain age they often also show a certain – how should I say it?- lack of definition in the upper body, specifically in the area of the upper arms.

This is kind of sad in view of their great and very attractive lower body fitness. Flabby, overly thick upper arms should belong only on people, who are overweight and sedentary, not on someone, who regularly runs, hikes, or walks.

The solution of course is grabbing some weights, or heading for the gym, or…taking up Nordic walking.

Personally, I much prefer going outside and breathing fresh air while I exercise, to working out in a stuffy gym.

Also, you should realize that while Nordic walking for just one hour, you cycle your arms, abs, chest, back, butt and legs anywhere from 5,000, to 7,000 times, depending on your cadence.

Try doing 6,000 reps with even a relatively light 10-pound dumbell! No way, Jose!

If you are looking for a toned and fit body, rather than a bulked-up one, this kind of repetition is just the ticket. While performing such a high number of reps with weights, or exercise machines is practically impossible, Nordic walking for an hour is actually relatively easy, often very pleasant, painless and very, very effective.

Enough said!

Photo of me by the Capitol Christmas tree, taken by Noel Paige

This event was organized by Nordic Walking US, together with UC Tours.

We met at the L’Enfant Plaza Metro stop – on Maryland Ave. near the Air & Space Museum (Blue or Orange Line).

Duration: 1.5 hours

Poles were not required for this demonstration. Loaner poles were provided for the first 6 walkers to register.

Swix, LEKI and other brand poles were also available for sale before and after the demonstration.

Our December 1, 2007 event was a lot of fun. I was amazed how quickly all of the participants have grasped the basic Nordic walking technique. Afterwards, we have walked through about half of the National Mall. It was a beautiful, sunny day, albeit a bit windy.

On December 8 we walked through the middle of the Mall, towards the National Gallery of Art skating rink, then east, to The Capitol, admired the Christmas tree, around the Capitol, by the Supreme Court and the Library of Congress and back towards the Air and Space Museum.

The weather turned out to be much better than expected. Sunny and pleasant. About 49F. Photos coming up soon.

I wonder if the happily polluting Chinese and Indian economies, or the millions of SUV-driving Americans would agree that the present bout of global warming is at least partly caused by humans?

Some say that about 1,000 years ago the Vikings encountered a “Green Land” in Greenland and that the climate fluctuations are nothing new and are simply what Mother Nature does, even without our input.

That’s at least partly true, with an important caveat: The present warming trend is proceeding much faster than all of the previous ones and unless we help Mother Nature by very quickly reducing the emissions that we are so enthusiastically creating and pumping into the atmosphere, there’s a distinct and frightening possibility that unlike the previous Earth cooling and warming episodes, the present trend might become simply irreversible.

Don’t let the skeptics convince you that humans do not have a role in global warming. Those could very well be the same “geniuses”, which have in fact voted for the neocons during the 2004 U.S. presidential election. Quite frankly, I find it a total waste of my time to even try to reason with people of such a small caliber.

Look around you. At the millions of Hummers, Yukon XL’s, Ford Excursions, Chevy Suburbans, or the totally ludicrous new crop of huge pick-up trucks from Ford, GM and Chrysler. These enormous, badly designed, gas-guzzling monstrosities not only “process” and emit much more pollutants than a reasonably-sized vehicle, but when their sheer size is taken into consideration, their manufacture uses up considerably more raw materials, energy and produces more carbon emissions that it should.

And yes! Driving those ridiculous vehicles IS ecologically incorrect in every possible way. In addition, it is highly doubtful that anyone, who buys that kind of a vehicle, without a supporting reason, such as: work, owning a farm, horses, etc. is an enlightened, and/or educated person. In short: I wouldn’t feel guilty about prominently showing the middle finger to some drivers of humongous SUV’s, who use them simply to haul groceries, kids, commuting, or going to the movies. What a price for “keeping up with the Joneses”!

I have test-driven some of these vehicles. Frankly, I hate the design, the handling and the overall feel and unless someone has an overpowering and uncontrollable urge to move a refrigerator, I cannot imagine any person in his right mind, who would want to have, or drive a crappy vehicle of that sort.

Also, why does almost everybody in the U.S. insist on driving cars with automatic transmissions? I would not even CONSIDER a vehicle, unless it had a nice manual tranny.

I suppose that automatics do make sense in the case of people, who are handicapped, or infirm, but for normal driving?! Come on! Is everyone out there retarded, or terminally lazy? I know that getting stuck in traffic and commuting are not much fun, but have you all forgotten the joy of driving and efficiently shifting through the gears? The manual transmissions are better in practically every conceivable way in comparison to automatics.

In addition – despite the claims of the manufacturers – we could save millions of gallons of fuel EVERY DAY, if people were smart enough and not too lazy to drive “normal” cars.

We all can help. By influencing politicians, by realizing that the new and profitable ethanol fuels are not the solution, but are quickly becoming a part of the problem, by installing and using energy efficient bulbs, driving less, cycling more and walking. How could I possibly pass up an opportunity of touting Nordic walking?

Not using drinking water in plastic bottles would be helpful in many ways. Billions of plastic containers are laying around everywhere. Transporting tap, or even spring water from faraway places uses huge amounts of energy and generates more pollution. Get a water filter and reusable bottles, such as the really nice, aluminum ones made by SIGG.

Reducing the catastrophic epidemic of obesity is also a prime consideration. Most of the fat people become that way not only because of lack of exercise, but also because they keep eating crap, the sort of “food” that our processed food industry has been feeding us for at least two generations. High-fructose corn syrup seems to be present in most U.S. non-alcoholic beverages. Avoid it like the plague!

Most of our foods here have been adulterated in some way by now. The industry has either added some chemicals, or taken away some natural and often healthy ingredients. At the very least, our food supply has been contaminated to some degree by pesticides, herbicides, antibiotics and hormones.

Haven’t you noticed that most obese people drink “diet” drinks? Doesn’t that tell you something? Why do you think that there are so many diabetics as of late? While sugar might not be the healthiest substance around, it is still much better than corn syrup, Aspartame, or NutraSweet. Take note!

I realize that finding unadulterated food has become very difficult, but it is not impossible. Try harder and buy from local producers and farmers. Your body and Mother Nature will thank you -:)

I will not give the name of the journalist, nor of the media outlet, but to paraphrase the reporter’s experience: “Nordic walking was not what I was told to expect”.

After having watched the unfortunate journalist’s video and seeing her struggling with the obviously unfamiliar poles, while gripping the handles with all of her might, I came to the unavoidable conclusion that she has never been taught to Nordic walk properly.

This is not meant as criticism, but simply as a statement of fact. Just take a look at the photo, where the journalist’s features have been covered up.

First of all: she seems to be placing the tips of her too-long poles unnecessarily forward, instead of letting them naturally fall well behind her heels, second: her arms are hopelessly bent, instead of being fairly straight (but not rigid) and third: she is gripping the handles hard, instead of just caressing them with her fingers and letting the straps do the work.

There is a simple solution to all of the above problems. Just read on!

The best possible remedy would be for the reporter to take lessons, from a qualified Nordic walking instructor. He, or she could teach her the basics, from properly using the straps, to the way the arms work in unison with the stride. As it seems, she did take an introductory lesson and probably published her conclusion, before becoming reasonably proficient.

It would have been a much more pleasant experience for all concerned and I am quite confident that after grasping the basic technique our intrepid journalist would not sound as disappointed as she did in her report.

That said: Don’t forget the absolutely free introductory Nordic walking demos, which we hold several times per year in Northern Virginia.

Learning to Nordic walk is not really that hard. It is simply a matter of starting with the basics, learning to perform the relatively simple and natural movements properly and developing the right kind of muscle memory. Neither takes very much time and learning to Nordic walk properly is considerably more rewarding and beneficial than unnecessarily struggling, without the benefit of correct instruction.

Here’s a concise example of proper instruction

Hope to see you at the demos !

Ania in the courtyard of the Jagiellonian University in Cracow, founded in 1364. It was the second university to be founded in Central Europe.

This past Sunday, I have returned from a nearly month-long vacation in Europe. As usual, the first stop was Poland, the country of my birth.

With every passing year Poland is moving further and further away from the depressing years of communist rule. Instead of grey, crumbling streets and sullen-looking people, it is now a vibrant, dynamic country, where people actually have the time, money and motivation to do such things as Nordic walking!

After a week in Poland, we headed for Madrid, Spain and points south – to Toledo, Cordoba, Seville and Granada. Then back to Poland, through Germany.

As always, when air travel is involved I had my LEKI Travellers with me and Nordic-walked at every opportunity.

From Warsaw we flew to Madrid, through Zurich, with a long enough layover to conduct a whirlwind tour of the Swiss financial capital, stayed in Madrid overnight and headed for Toledo. A great, hilltop town, famous for its edged weapons.

Then on to Cordoba, with the absolutely marvelous cathedral, built over a Moorish mosque, which was built over a Christian church.

Next stop was Seville, one of Spain’s largest cities and home to quaint, winding streets, practically no parking and the third largest cathedral in the world. Seville is more than 2,000-years-old.

Temperatures averaged over 100F (40C), but our rented Citroen C4 Picasso, with its beautiful diesel engine handled the heat with aplomb. I sooo wish that we could have these efficient, well, designed and economical engines here in the U.S. They are not only great to drive, but also contribute in much lesser degree to global warming, when compared to gasoline engines. I guess we will have to wait at least until 2009, when our sulfur-laden diesel fuel will finally get cleaned-up.

Granada was our next and last major stop in Spain. The Sierra Nevada mountains, topping out at 3,479 meters separate the city from the sea. I suppose that the perfect vacation would be to visit the seacoast in the spring, going to the beach one day and skiing the next!

The Alhambra Palace overlooking the city stands out as the most famous example of Moorish architecture, and perhaps it is the best-known Muslim building of all time.

From Granada we returned to Madrid, with just enough time for a quicky tour of the city and then, thanks to another long layover in Düsseldorf, Germany were able to spend a bit of time with some family members.

Afterwards, back in Warsaw, hooked up with some cousins, visiting from Venezuela and headed for the great mountain resort of Zakopane and the beautiful, ancient city of Cracow (Krakow).

Have done quite a bit of Nordic walking in Konstancin, near Warsaw, largely along the banks of the small Jeziorka River, going as far as the Vistula. This was prime walking territory. The packed, sandy trail allowed the use of tungsten spikes all the way and my new Springboost shoes really got tested in a serious way.

Days before returning to the US managed to once again visit the beautiful, old city of Kazimierz Dolny, on the Vistula River, south of Warsaw, just in time for a major film festival and even hitched a fast, jarring ride in a Russian jeep through some of the many earth canyons, surrounding the city.

At the same time, I love the practicality and convenience of the Swix Twist&Go tips.

The Twist&Go tip is basically a moveable and adjustable tip, enabling the user to switch from the sharp, metal spike, to a rubber tip for pavement use.

When the surface you are Nordic Walking on changes, just twist the Twist&Go tip and you’ll have the perfect tip for that new surface. No need to strain to remove the rubber pavement tips, or to orient them in the right direction.

Besides the small folding factor, LEKI poles have also very handy and nice trigger release straps.

Unfortunately, I haven’t been able to find a pole, which had all of the above-mentioned features – until now.

Since I’ll be leaving in a few days for another European vacation, a lot of travel issues have constantly been on my mind.

On today’s morning Nordic walk a great idea all of a sudden flashed in my mind. Why not attach the new and improved, large Swix Twist&Go tips to the LEKI Travellers?!

At first I thought that the LEKI tips would have to be removed, in order to attach the Twist&Go’s. As it turned out, not even that was necessary and the Swix lower unit neatly and tightly slid onto the LEKI tip. All that remained was to attach the larger version of the Twist&Go and I really do believe that I now have the perfect pair of Nordic walking poles for travel.

The extended tip makes the poles a little longer, but since the Travellers are adjustable, there is no problem making them into my usual (125-127) cm length. This setup does change the balance somewhat, but that’s not hard to adjust to.

Although, due to copyright and patent issues I will probably not offer this combination for sale in the store, be advised that we have all of the components available and you are welcome to purchase them separately and put the perfect travel poles together on your own.

LEKI Traveller poles, Swix Twist&Go Complete Lower Unit and the new, large Swix Twist&Go tips.

This abominable operating system regularly crashes when its OWN, BUILT-IN e-mail client is started. It crashes with almost everything else as well. I have never seen as many blue screens of death in 15 years of using computers, as I have seen in TWO days of using Windows Vista Home Premium.

Although XP wasn’t perfect, it was a much better and more stable operating system.

Although I have tried to customize it, after a while it has become obvious that configuring Vista into a practical, easy to use and reliable configuration is an impossible and frustrating quest.

Everything about Windows Vista is ugly, including the new Solitaire game. Need I say more?

I have returned the whole machine to the store and exchanged it for one of the few remaining refurbished XP units, rather than going through the hassle of reinstalling Windows XP. Actually, got a very good deal

What doesn’t cease to amaze me is the fact that all of the computer manufacturers have so readily jumped on the bandwagon and are eagerly offering this inferior OS and the many apologists, who actually have either the gall (or are just plain stupid) to say that Vista isn’t perfect, but it is still pretty good. What crud!!!

The new Windows is not only extremely unstable and unreliable, but its interface is very counterintuitive and clumsy. Tiny, poorly functioning controls and a lack of a clear, easy to use interface are very annoying. Despite Microsoft’s claims, customization options are very, very limited and even at their most extreme settings, usually useless, or at the very least – inadequate. What were they thinking?!

The supposed security ‘enhancements’ are more of a hassle for the user than an improvement.

In place of reliability and more backward compatibility Vista has ‘gadgets’ – an unneeded analog clock, calendar, notepad, etc. Whoopee!

I have always been partial to one-piece Nordic walking poles, but must admit that the LEKI Instructor works just as well, with the added versatility of being adjustable.

The Instructor is equipped with the Power Trigger strap and an AirErgo Trigger grip.

ALL 2007 LEKI Nordic Walking poles are packaged with LEKI Nordic Walking Instructional DVD

These poles are sturdy, swing well, look good and have become the gold standard for many over the past few years.

Highly recommended.

LEKI Instructor poles have a lifetime warranty against shaft breakage.

Have carbon lower section for lighter swing weight. Weight 16.0 oz./pair.

Highly recommended as an all-around Nordic walking pole for everyone, especially advanced users.

April 16, 2007, will be remembered as one of the darkest days in the history of the Virginia Tech community and the world beyond.

To remember and honor the victims of those tragic events, the university has established the Hokie Spirit Memorial Fund to aid in the healing process and generate financial support.

The fund will be used to cover expenses including but not limited to:

* Grief counseling * Memorials * Communication expenses * Comfort expenses * Incidental needs

In the wake of this tragedy, we are confident that Hokie Spirit will only grow stronger and more resilient. We thank you for your continued support.

LEKI – a German company is a leading manufacturer of hiking, skiing and trekking poles and Nordic walking poles as well.

LEKI poles have certain unique features, making them very attractive indeed.

LEKI Speed Pacer Vario poles are made from 100% carbon fibers. Speed Pacer Varios are unique, allowing a +/-5cm adjustability, not so much to allow use by different-sized people, but rather to enable small adjustments, depending on conditions and on the type of workout desired.

Longer poles generally provide a better upper body workout, shorter ones allow a faster cadence. Small adjustments can ‘dial-in’ the poles depending on the terrain.

The LEKI Speed Pacer Varios are made from 100% carbon, have a very useful quick release “trigger” strap. A good choice for the serious Nordic walker.

Our Store

LEKI Traveller poles, which as their name suggests are designed for easy travel, collapse down to only 26 inches, enabling them to fit into an average size suitcase, without the need to carry them in a separate, often troublesome package.

These three-piece, adjustable poles are made in two basic versions – aluminum and carbon, are lighter and thinner than most, but solidly built and with a swing balance approaching many one-piece designs.

The LEKI Instructors are adjustable 2-section poles with aluminum/carbon construction that reduces overall swingweight and promotes a quicker pace for advanced fitness walkers. A full-featured, practical design, allowing use by different-sized people.

All of the above LEKI poles have the very convenient quick release trigger strap and come with an instructional DVD and are now available in our store.

Now you have the Google Checkout option, in addition to the Paypal payments.

If you want to use the Google Checkout, after adding the item to your cart, do not press “Checkout”, but the “Google Checkout” button, just below.

This will take you directly to the Google Checkout.

Follow their instructions and you’re on your way to Nordic walking!

From my experience the Google Checkout works quite easily and efficiently.

You may still of course use the Paypal option, if you prefer.

In celebration of upcoming Earth Day, Google will be hosting a clean energy promotion on the Google Checkout Thank You page. During this promotion, from 4/20 to 4/30, customers will see a link on the Thank You page that enables them to purchase a Wind Power Card to help support clean energy. Each card represents a guarantee that the electricity they use will be replaced by carbon free and environmentally friendly wind power.

Loving my poles – worn out 3 sets of tips – lost 25 lbs! Thanks!

That translates into just over 7.5 pounds per set of tips, or less than $1.50 per pound. Not bad at all!Considering that during Nordic walking about 400 calories per hour (or even quite a bit more, if you have a higher than average body mass and keep up a good tempo) are burned, compared with some 250 calories per hour for normal walking, such success stories are very common, indeed.

Many people, who are just exploring the possibility of starting Nordic walking ask: “I have a pair of good hiking poles. Could I use them for Nordic walking?” The answer is: “Yes, if you must”.

Although both types of poles might look similar, there are important differences, as each is designed and made for a different purpose.

Hiking poles are meant to bear the weight of a hiker often burdened by a heavy pack, to ease the pressure on the legs, particularly on the knee joints, when descending steep slopes. They are also an aid in maintaining balance. They are almost invariably of the adjustable variety, mostly (but not exclusively) made of aluminum, or other metal alloys.

Nordic walking poles in turn, are designed and built mainly as a fitness device – are usually lighter, better balanced and have specially designed straps, enabling minimal contact with the actual grips. They are usually made of lightweight metal alloys, or more often of super-light and very strong carbon fibers, both in fixed-lenght and adjustable models.

Most hiking poles have simple straps, similar to those found in ski poles. The hands grip the handle, whose design is usually quite different from those found in Nordic walking poles. It is often form-fiting, comfortable (as we will be holding onto that grip all day long) and quite beefy. All in all, a good, sound design for the purpose it was intended for.

I do own a pair of hiking poles and can attest that for supporting oneself, maintaining balance and for all the other uses that hiking poles are made for, they work very well indeed.

For Nordic walking in turn – because of hiking poles’ often very strong and massive construction – they tend to be a bit heavy, do not really swing that well and do not have the right kind of straps and grips.

Specifically designed, quality Nordic walking poles can be either adjustable, or of a fixed length – requiring specific sizing for each user. Compared to most hiking poles, they are quite light, have smaller, streamlined grips and their weight – particularly in the case of carbon fiber models – can be measured in grams.

In short, if you just want to explore the possibility of starting Nordic walking, want to get fit and if you already own a pair of hiking poles, go ahead and use them, but the experience will not be the same.

I would strongly recommend getting a pair of true Nordic walking poles, taking a lesson with a competent instructor, so you will start to do it correctly from the beginning and gain the most benefit from the activity.

You may of course take up, or continue running, or power walking, but in order to exercise practically all of your body, you would also have to regularly work out at a gym, as neither running, nor plain walking can really exercise your upper body.

Nordic walking, along with our winter favorite cross-country skiing are perfectly capable of giving you a thorough, whole-body workout, without having to spend many hours per week in a stuffy gym.

It is also a great time-saver! You will not have to perform separate exercises, in order to target different parts of your body. Nordic walking is a great all-in-one solution for aerobic and muscular fitness, as well as a fantastic and fun way to lose those extra pounds.

Nordic walking is also one of the best weight loss strategies around. You can easily burn 400, or even more calories per hour, as contrasted with even fast walking, which only burns about 250 calories per hour.

You will also spend more time outdoors, in the fresh air, in the location of your choice, instead of sweating together with the same crowd day in and day out in a gym.

So, along with a growing number of Nordic walking enthusiasts and other people in the know, make sure that you start the New Year on the right foot. Grab your poles and start walking!

Happy New Year, everybody!

As all of you are aware our planet is suffering the consequences of global warming from massive amounts of CO2 being released into the atmosphere. There is no longer any debate as to whether or not we are destroying our environment.

This is bigger than any political party or any political personality. There are literally hundreds of scientific papers documenting global warming, and almost no credible detractors, the few of which are on the payroll of oil companies.

I am a very careful person. I do not jump to conclusions, and I am not an alarmist, but I do believe that we are headed for a global catastrophe. Many of you are already aware of the problem and are taking action on some level. For those of you who are not involved in preserving or planet for our children and their children, here are a few things you can do that will really help.

1. Drive your cars as little as possible and use gas wisely. Limit air travel, which is a major contributor to the problem.

2. Replace light bulbs with compact florescent bulbs. They will not only save you money on bulbs, as they last a long time, but they greatly help reduce carbon emissions. They no longer require adapters, and the light they produce is really great.

3. Plant trees. Use this link to determine your household contribution of CO2, and for a dollar a tree you can help offset your CO2 contribution. American Forests

4. Inspire everyone you know to become pro-active. The US is the biggest offender in the world to our environment.

These are just a few simple actions that you can take. There are more things that you can do, but the few I listed are very potent. This should be something that we are focused on everyday. Those who are aware of the problem and are willing to take action will have to over- compensate for those who do not take action, who will not take action.

What happens next is in our hands; in your hands. If you feel so inclined forward this to others, or write your own.

I have answered the first type of question with “haven’t you heard the forecast?” This often precipitates a wild-eyed, panicky reaction in some. As far as I am concerned, it serves them right!

Another good answer is “it is global warming”.

The strange thing is, that most of the people asking dumb questions are precisely the ones, who could benefit the most from Nordic walking…

Fortunately, some people actually have seen Nordic walkers, have heard about the activity, or simply are interested in this intriguing-looking sport. This part is much easier and so much nicer. I got absolutely no problem with explaining the benefits of Nordic walking to anyone, who wants to listen.

Maybe you would like to share your experiences in this regard.

Not too many people in Germany, Austria, or Switzerland would ask that kind of dumb questions, simply because most of then know what Nordic walking is all about, they recognize the advantages of getting a whole-body exercise all in one shot and furthemore, they probably see Nordic walkers on a daily basis. In Germany alone, several million people regularly participate in the sport.

Having been seriously involved in Nordic walking for about three years now, I am able to provide a non-scientific profile of a typical US Nordic walker.

He, or she is usually well-educated. Most of my customers and students have advanced university degrees. Is often well-travelled. Has tried all kinds of sports and fitness activities, including skiing – both Alpine and cross-country, sailing, hiking, running, walking.

Many people never enjoyed sweating it out in a gym and since Nordic walking targets over 90 percent of the body’s muscles, there is no longer a real need to go to a gym, in order to supplement running, walking, or hiking. All you really need is a pair of Nordic walking poles and you can exercise in the great outdoors, instead of in a stuffy gym.

The short answer is: usually a very long time, provided of course that you buy quality poles and that you don’t abuse them.

My personal pair of Swix CT2 poles, with the Twist&Go tips have been in nearly constant use for over a year now. They are very light and very rugged.

I have used them for more than classic Nordic walking – have taken them for a number of hikes in the mountains, where regular hiking poles would normally be used.

The poles have a few dings and chips in the finish and the grips and straps do show a bit of wear, but after over 1,300 miles (as of November 17, 2006) are still in fine shape. Just take a look at the photo, which was taken today.

The Swix CT2′s are made from 100% carbon fiber, a very strong, light and resilient material. Although I have heard some reports of carbon fiber equipment being sometimes a bit brittle, that hasn’t been my experience at all. My poles have taken some inevitable pounding on different occasions and after long, hard use appear to be as sound as ever.

Take a look at an earlier article on the subject.

Carbon Pole Durability

The poles and instruction will be available absolutely free of charge, or obligation during our demo sessions and introductory classes.

We also rent and sell many more models of Swix and as of March, 2007 also LEKI Nordic walking poles as well as other gear and also provide expert instruction and group walks/workouts in a variety of locales.

The LEKI and Swix Nordic Walking poles available for training, are among the best poles around. You will not be disappointed as it is often the case with some off-brand cheapoes.

They are well-balanced, light, but sturdy, swing well, have very comfortable, glove-like straps, tungsten tips and rubber tips – which I use most of the time, certainly on pavement, but also on a lot of “dirt” trails, as most of the maintained ones have quite a bit of gravel and stones, which in time not only tend to wear out even the hard metal tips, but also produce unwelcome noise.

The poles and instruction will be available absolutely free of charge, or obligation during our demo sessions.

We also rent and sell poles and other gear and also provide expert instruction and group walks/workouts in a variety of locales. In our store you will find all of the top Swix and LEKI Nordic walking poles, including models with 100% carbon shafts.

Aristotle has said a long time ago, that: “The person who walks with short and slow steps is a person who starts his business sluggishly and does not pursue a goal”.

I do not necessarily agree with the famous philosopher, mainly because it does seem to me that taking shorter, faster steps is not only, well…faster, but there’s also less of a danger of injuring oneself, by overstretching the stride.

I can only assume that Aristotle was not too concerned about the actual speed of walking, but rather with one’s personality. He also talks about “slow” steps and that’s not what we are interested in here.

About a year ago, trying to catch up with a woman, who passed me on the trail around Burke Lake, Virginia appeared to be totally impossible. Very quickly I realized that my super-long steps simply were not the way to win races.

She did admit (probably to make me feel better, as she was passing me) that she used to be on the U.S. race walking Olympic team…

Anyway, after struggling for about half a mile and at the same time seeing the woman steadily pulling further and further ahead of me, taking very fast, but relatively short (by the standard of my longer legs) steps, I decided to try to emulate her technique.

It didn’t come naturally, particularly in view of the fact that I had to exponentially increase not only the cadence of my legs, but also of my arms and Nordic walking poles, but lo and behold! I did start to slowly gain on her!

Was not able to catch her before the end of the lake circuit, but the slightly shorter, but much faster steps almost brought me within striking distance!

I suppose that the optimal combination would be achieved by taking long and very fast steps. Unfortunately, most of us are limited to a certain effort and in order to maintain a very fast cadence, the stride has to be shortened at least to a certain degree.

Most of the time, when I do not try to race someone, or attempt to beat a personal best time, I usually Nordic walk with my longer, slower steps, which seem more natural than a really fast tempo. When doing that, I usually am able to push harder with the arms. There is simply more time to do so.

Shortening the step by 5, to 10 cm (2-4 inches) will not affect the distance walked nearly as much, as increasing the frequency of the steps from 90-92 steps per minute (my long step average), to 130 + steps per minute (again-my average).

Losing let’s say, three inches out of every stride would translate into 180 inches, or 15 feet (about 5 meters) per minute, or only 300 meters (900 feet) per hour. On the other hand…considering that my steps are around 1 meter-long (3.3 feet), the 40-step per minute increase translates into 40 extra meters for every minute, or 2,400 meters (1.5 miles) additional distance covered every hour!

Do the math yourself, substituting your figures for mine.

Once again, regardless of the tempo, cadence, stride length, proper form should be maintained. If you cannot maintain the form, try slowing down the pace, to the point where both speed and form can happily co-exist.

Faster cadence might be easier to manage with slightly shorter poles. I haven’t been doing it, but you are all welcome to try, if your regular size becomes too cumbersome at 130+ strides per minute.

On the other hand, if you are looking for a better upper body workout, slightly longer poles might help. Once again, all I do is simply concentrate on pushing harder and/or doing some hill climbs, but using longer, or adjustable poles may be a very good idea here.

As I have mentioned in earlier articles:”let me emphasize that gripping the pole should be compared to holding a little, live bird in your hand. In other words: don’t let it escape, but do not squeeze the life out of it!”

Nordic walking poles’ grips (and cross-country skiing ones as well) should be held very lightly – I believe that a better term would be “caressed” – since practically all of the force is channeled to the pole tips by properly adjusted straps and not the grips.

This creates a more fluid, flexible type of stride and motion, without the unnecessary rigidity, seen in the Nordic walking technique of some.

Grips are held LIGHTLY at least during a part of the stroke by the BASE of the thumb and the forefinger. This simply enhances control, particularly when there is a wind.

This hand contact with the grip varies, according to the pole position. Depending on one’s stride, the base of the thumb and the base of the index finger touch the grip most of the time. The remaining fingers LIGHTLY touch, or caresses the grip several times, during each stride and pole movement.

Fingers “play” over the surface of the grip lightly. This could be compared to touching the frets of a guitar, rather than gripping the handle of a hammer.

A testimonial to this could be offered by the example of my own, personal pair of Swix CT2 poles, with the composite cork grips. Even after over 1,000 miles of Nordic walking, the grips still show the stencilled Swix logo, something that would have been rubbed off a long time ago, if I gripped the poles as hard as some people tend to do.

Don’t get me wrong. The hand action in Nordic walking can be pretty forceful. The point is that practically all of that force is transmitted to the business end of the pole (the tip) through the straps and not through the grips.

Another common beginner’s mistake is not planting the pole on every step. Swinging the poles back and forth with every second, or third step might give your arms a deceptively good workout, but you will not begetting much real benefit. You should plant your pole and leverage off of it with each and every step you take.

But, this is another topic. More on that soon in another post.

You not only walk faster than without poles, but during Nordic walking, you are able to feel your back muscles contracting and working, also your triceps, pectorals, abdominals, even the biceps get a workout to a surprisingly satisfying degree.

And since you are walking faster and really trying to stretch your stride, it is also patently obvious that your legs are getting a super workout, along with your butt. Yes! You can almost feel it getting tighter and smaller -:)

The power of the poles is easy to feel, when you propel yourself uphill. Powering with your arms, you can move along much faster that when using the legs alone. If you doubt this, just time yourself up some hill with and without Nordic walking poles.

Although Nordic walking in itself is really not that strenuous an activity, the fact that you are truly exercising some 90 percent of your muscles all at the same time, means a considerably higher energy expenditure.

That of course is what we are looking for in order to burn calories and therefore lose weight – mostly excess body fat.

It also means, that AFTER a good, solid Nordic walk you can expect to feel quite a bit more tired than after a walk, power walk, a workout at a gym and even after a run. It is a good kind of fatigue – the kind that reminds you, that you have accomplished something today.

If you are not in a pretty good shape already, you should start you Nordic walking program slowly, just like any other exercise program and if in doubt about the state of your health, please consult a physician beforehand.

Let me also add that Nordic walking is without a doubt more fun to do than plain walking. You will see what I mean the first time you try it – right after you find your Nordic walking rhytm.

The total body movement, the need to concentrate at least to some degree on the proper technique – all contribute to make Nordic walking a very engrossing activity – one that most people are likely to continue. And that’s what its all about!

On the way back stopped over in Zurich, with beautiful, snow-capped Alps in the background.

It seems like Nordic walkers are everywhere in Switzerland. Like in Germany, the Swiss have really gotten into the sport.

I only wish that more Americans have discovered Nordic walking and realized the great benefits that it offers. That’s our mission!

I just got back from another trip to Europe. It was a lot of fun as usual.

Nordic walking is definitely getting even more popular across the pond, even though the Europeans in general are considerably slimmer than their U.S. counterparts. Could it be the non-adulterated (real, natural, not processed) food that is so hard to find in the U.S.?

Even though this particular photo does not have much to do with Nordic walking, it certainly was beautiful on Poland’s Baltic coast -:)

This story is contributed by Marlin & Shirley Heckman, Hillcrest Residents, Certified ANWA Nordic Walking Instructors from La Verne, California.

Age is not an issue in Nordic walking. If you are able to walk you can do Nordic Walking.

About 50 residents at Hillcrest, a continuing care retirement community in La Verne, California, are using Nordic walking poles.

Ages of the Hillcrest Nordic walkers range from 68 to 94. Some walk everyday, at a steady pace, while for others a leisurely pace is more walking than they have been able to do comfortably for some time. Nordic poles add stability to walking, take pressure off of joints and give full body exercise.

Mary is in her 80′s and was leaning into a cane, walking with much joint pain. Her daughter encouraged her to purchase some poles. Mary took them to her orthopedic surgeon who told her that if she would use them regularly she would be able to delay or even possibly avoid surgery. Mary walks everywhere with the poles, even one mile downtown to join a Friday Morning Breakfast group. She enthusiastically shares the benefits of Nordic walking poles with everyone.

Judy has nerve damage to lower legs and feet from doses of chemo therapy too large for her body weight. She is now cancer free and is walking daily with her Nordic poles and her neighbor as a walking buddy.

Hillcrest residents,Marlin and Shirley Heckman, who have been using poles for hiking for about 10 years, began Nordic walking at Hillcrest about a year ago. As people saw them walking every day they began to ask questions about the poles and interest grew at Hillcrest.

Heckmans are members of the American Nordic Walking Association (ANWA) and both of them are Certified ANWA Nordic Walking Instructors. They continue to donate their time presenting Nordic walking concepts and techniques to the Hillcrest community one-on-one and in groups.

At the same time, some have questioned the durability of 100% carbon Nordic walking poles, saying that they are unnecessarily delicate.

Not wanting to express an opinion on the subject, before running extensive tests, I have waited until reaching the 1,000-mile mark with my Swix CT2-NW 014, 100% carbon poles.

I can now report with a completely clear conscience that the poles have performed just great!

I find myself using them for almost every workout, rather than switching to other models, theoretically better suited for certain applications.

The CT2′s have of course acquired a few cosmetic dings and scratches, but even after using them for over 1,000 miles in all kinds of conditions – from light, to heavy pavement Nordic walking, to bushwacking in forests and meadows, to venturing into the mountains, where traditional hiking poles would normally be used – the CT2 NW 014′s have performed very much to my satisfaction and are still in a very fine shape.

This is not to say that any pole cannnot be damaged, or even broken, but according to my own experience and to our customers’ – it bears pointing out that the Swix CT2 NW 014′s are the bestellers in our on-line store – I have not heard of any problems whatsoever up to this point.

In addition, the new and improved rubber knobs on the Swix Twist&Go tips on the CT2′s have lasted me from April 11, to August 23, 2006. If you feel like doing the math (in my Nordic Walking Diary) that would translate into many hundreds of miles. Very durable indeed! Quite an improvement over the older, smaller rubber knobs on pavement.

If you feel more comfortable with composite (carbon/fiberglass) models, both the CT3 and the CT4 models have a lot going for them. They are just a little bit (but not much) heavier than the CT2′s, but swing just as well and carry a smaller price tag.

For aluminum pole fans, we have the Swix CT5 093 poles. Made of high-grade aluminum alloy, the CT5 is a two-piece adjustable model, equally suitable for every-day Nordic walking, travel, or even hiking. Not quite as light as the carbon, or composite kinds, but still an excellent and durable pole, with unmatched versatility and it swings very well. In addition it uses the same excellent, Swix, Salomon patent Nordic walking straps, as the rest of our lineup.

And it is worth noting that proper straps are an important difference between Nordic walking poles and hiking poles.

U.S. National Institutes of Health is conducting a study, entitled “Nordic Walking and Chronic Low Back Pain”. I’m confident that the results will show considerable benefits of Nordic walking in the case of lower back ailments.

There is a case of a man, who after suffering severe back problems for several years, considered himself at only 40-years of age to be a nearly total basket case. He barely managed to hobble around the house and just getting to and from his car was an ordeal.

Fortunately, a well-meaning and well-informed friend convinced him to make the effort and to gradually try to walk with poles. The results were nothing short of amazing!

Being able to transfer a considerable share of weight and of effort from his already weakened and atrophied (by lack of activity) legs helped him to stroll at a respectable pace. The first try netted one block of walking. Within a month our friend was regularly covering a mile, or even more.

Now over a year after starting Nordic walking, the back problems (which were incorrectly diagnosed earlier as degenerative disc disease) practically went away. As it turns out, the cause of the debilitating back pain was mainly muscle atrophy and lack of proper stretching.

I needed to lose weight and, after some research, decided that Nordic Walking would be the best way for me to exercise. What appealed to me was the low impact, fun way in which I could achieve a good workout for my whole body and not just my legs.

I surfed the net and discovered the Nordic Walking US website. The site is full of useful information and seemed to be a friendly place to be. I liked the personable way in which the site was constructed, obviously by people who truly cared about this sport and wanted to share it with the world.

I ordered a pair of Swix Nordic Poles model CT-2 with the Twist&Go tips. These poles are lightweight with the added plus that the tips can be flipped around to enable walking on hard surfaces such as asphalt or soft surfaces such as trail or grass etc.

The poles arrived and I started to walk April 1st. 2006. My weight at that time was 127 kilos, blood pressure 175/99. That first day I walked .75 mile in 46 minutes. Today, April 15th. My weight is 124.4 kilos, blood pressure 137/79 and I walked 1 mile in 30 minutes.

Additionally I am out in nature breathing FRESH air working my whole body in a low impact manner. I can Nordic Walk anywhere. I thought that I would have a hard time excercising everyday but I truly look forward to walking every morning.

The bonus with Nordic Walking is that the poles lessen the strain on my back and knees, something I have had problems with for years. My back and knees actually feel better for the workout!

I am a believer in Nordic Walking – it works! Marek at Nordic Walking US has been superb in his support with a couple of problems I had often replying to my e mails within an hour or less.

I am not given to write these sort of “blogs”, however,I really want people to know that this is a great way to exercise for those of us that have been inactive for too long!

Most of their top-of-the-line poles now have cork grips, ventilated, padded Pro Fit straps and what is most noticeable – the Twist&Go tip.

Swix Twist&Go tip is basically a moveable and adjustable tip, enabling the user to switch from the sharp, metal spike, to a rubber tip for pavement use.

When the surface you are Nordic Walking on changes, just twist the Twist&Go tip and you’ll have the perfect tip for that new surface.

The re-designed 2006 Twist&Go tips feature a much larger rubber pavement paw (the smaller one can be attached as well), the plastic adjustment pin has been upgraded with a metal one.

My first pair of the large rubber tips has lasted for nearly 450 miles – much longer than any of the smaller tips that I have used in the past.

Here I am quoting directly from the Swix Nordic walking web site:

“The Twist&Go tip is also lighter than conventional tips. Every gram saved on the tip of the pole helps you achieve an more optimal pendulum swinging motion.

The new improved tungsten tip provides an even better hold on ice, snow and slippery surfaces.

A small bearing within the Twist&Go rubber tip generates a clicking sound when it becomes worn and is time to be replaced. This indicator is designed to tell you when it is time to change the rubber tip and to prevent the Twist&Go tip from being worn out.”

Having used the new Swix poles with Twist&Go for several months now, I can attest that the system does work as advertised. There is no loosening of the locking mechanism with use. If anything, it is maybe a bit too tight and relatively hard to switch from one mode to the other.

Having an ample supply of the regular rubber tips, I have decided to save the wear and tear on the Twist&Go rubber tips and when on pavement and on rocky (gravel too) trails, simply put a regular rubber tip over the metal spike of the Twist&Go. I know that this sort of defeats the whole purpose of the system, but it does save wear and tear, money and the Twist&Go is always available for use, anyway.

The new, re-designed Twist&Go tips feature a much larger rubber pavement paw (the smaller one can be attached as well), the plastic adjustment pin has been upgraded with a metal one. The large rubber knob is much more efficient and durable, so it is not longer necessary to use the regular rubber tips on the tungsten spike. Best of of, Swix now has both the entire units and the rubber knobs as replacements.

My first pair of the large rubber tips has lasted for nearly 450 miles – much longer than any of the smaller tips that I have used in the past.

Earlier poles with the Twist&Go tips can be easily retrofitted in a few minutes, with the help of a phillips screwdriver.

Simply remove the phillips screw. Take out the plastic pin and the spring. Replace in reverse order with the new spring and the metal pin. Insert the screw from the end opposite the pin and tighten.

Living in Kansas, but a native (and citizen) of Sweden, I miss the woodsy air and sea breeze. I have, however, found a different kind of charm on the plains. I’ve always been active, grew up with cross country skiing and orienteering.

As I turned 46 earlier this April I decided to get myself poles and start a new trend in my home town – Nordic Walking.

I told my parents, who still live in Sweden, and they only encouraged me. Both of them have poles and love Nordic Walking around the island, where they live.

I love the workout from a Nordic Walk, the way my body gets coordinated and my steps lenghten. O.K. so I listen to Swedish music with Swedish lyrics while I draw all kinds of attention and get the extra energy burnt. I’ve already discovered what a great activity Nordic Walking is, and thanks to Marek, I have a great pair of poles.

My brother recently completed the 90 km cross country ski race Vasaloppet in Sweden, and he is ready for his first Stockholm Marathon in June. I will get back out Nordic Walking again tomorrow morning and even if I’m not reaching for the stars, I’ll try to reach the Nordic Pole.

Marek, I would like to thank you for your EXCELLENT service and attention to my problem. I would recommend your store without hesitation. Nordic Walking US is, in my opinion, THE store for Nordic Walking supplies and information. Please feel free to use this e mail in any advertisement that you may see fit.

I needed to lose weight and, after some research, decided that Nordic Walking would be the best way for me to exercise. What appealed to me was the low impact, fun way in which I could achieve a good workout for my whole body and not just my legs.

I surfed the net and discovered the Nordic Walking US website. The site is full of useful information and seemed to be a friendly place to be. I liked the personable way in which the site was constructed, obviously by people who truly cared about this sport and wanted to share it with the world.

I ordered a pair of Swix Nordic Poles model CT-2 with the Twist&Go tips. These poles are lightweight with the added plus that the tips can be flipped around to enable walking on hard surfaces such as asphalt or soft surfaces such as trail or grass etc.

The poles arrived and I started to walk April 1st. 2006.

My weight at that time was 127 kilos, blood pressure 175/99. That first day I walked .75 mile in 46 minutes. Today, April 15th. My weight is 124.4 kilos, blood pressure 137/79 and I walked 1 mile in 30 minutes.

Additionally I am out in nature breathing FRESH air working my whole body in a low impact manner. I can Nordic Walk anywhere. I thought that I would have a hard time exercising everyday but I truly look forward to walking every morning.

The bonus with Nordic Walking is that the poles lessen the strain on my back and knees, something I have had problems with for years. My back and knees actually feel better for the workout!

I am a believer in Nordic Walking-it works! Marek at Nordic Walking US has been superb in his support with a couple of problems I had,often replying to my e mails within the hour or less.

I am not given to write these sort of “blogs”, however, I really want people to know that this is a great way to exercise for those of us that have been inactive for too long!

Thanks Marek and thanks Nordic Walking US !

At Nordic Walking US we hold frequent and completely free demo sessions and we will even loan you a pair of state-of-the-art poles absolutely free of charge and will teach you to use them the right way.

In order to participate, you must first register by email.

When you decide that this is the right activity for you, please check our competitively priced selection of some of the best Nordic walking poles anywhere.

There are more and more people using specially designed poles, which they use in a manner similar to that of a cross-country skier. Whether you call it Nordic walking, pole walking or trekking, there are lots of good reasons for the rapid growth in popularity of this total body exercise.

Burning from 20-46% more calories, simultaneously strengthening leg, buttock, arm, shoulder, back, chest, abdominal and of course the core strength trunk muscles, removing pain and injury-causing stress off hips, knees, feet, and building a healthier cardiovascular system as you walk are just some of the benefits of Nordic walking.

In Europe, where most people do indeed call it Nordic walking, it has become the hottest new trend in fitness, but participation is also growing by leaps and bounds in North America. Fitness walking with poles started in Finland around 1997. By 2002, nearly 20 percent of Finns were fitness walking with poles regularly and it is estimated that another 20 percent do it from time-to-time.

The rest of Europe is not far behind. Apparently at least two million Germans practice Nordic walking on a regular basis. There are special Nordic walking centers and courses, pole rental shops, stores, instructors, schools, classes and the like.

That is of course very nice and very welcome, but the nicest thing about Nordic walking the fact that you can do it practically anywhere, as long as you have the right poles and have mastered the basic technique. If you wish, we can help you with both. At Nordic Walking US we hold frequent and completely free demo sessions and we will even loan you a pair of state-of-the-art poles absolutely free of charge and will teach you to use them the right way. When you decide that this is the right activity for you, please check our competitively priced selection of some of the best Nordic walking poles anywhere.

Don’t forget also that Nordic walking is a lot more fun than doing abdominal crunches and that walking a fast mile with poles is equivalent to performing some 2,000 mini-crunches. Which one do you think is more fun?

I’m a 77-year-old man living in central Illinois. I have a son living in Manchester, UK and he sent me a pair of Leki walking poles after seeing walkers using them in Sweden. I take almost daily hikes of 10 miles before breakfast and my son thought the poles would ease stress on my knees.

I knew nothing about Nordic walking and at first didn’t like the piston-like practice of pushing off with every step. So I devised my own way which was to insert two steps between pole pushes. This permits a more generous arm swing and stronger, more sustained, rhythmic pole pushes. The motion and feel is a lot like skiing and the two intervening steps correspond to the skiing glide. Inserting only a single step between pole-pushes is no good because half the time you are pushing off the wrong side.

Other advantages of the two-step interval are: less tendency to drag the poles (quieter) and a firmer pole-plant with better control of where the poles are planted. I dont say this is a superior system but for me it is an agreeable one. On your website you mention the two-step interval a bit dismissively, and I believe you underestimate the amount of upper-body work that it can provide.

I will concede that for those who like to sing to themselves while walking, the two-step interval may limit their repertoire because of poling in waltz-time. (PUSH two three, PUSH two three, etc.)

Anyway, I used the poles that way several times a week, doing ordinary walking on other days, and found the exercise satisfying with upper body effort somewhat comparable to kayaking. So this worked out nicely but I developed some pain in the left scapular area, and then tried switching off to a standard (no extra steps) technique. This variation relieved the pain and now I change off between the two methods periodically during my hikes.

Possibly my scapular pain was repetitive stress from the more forward pole plant permitted by my method, which involves a steeper angle of thrust and thus more of a vertical component in the loading. I have a fairly quick walking pace, which seems to favor my homemade system but I am also trying to perfect a standard technique. Adaptation, I realize, strongly influences one’s preferences.

Thank you for the useful and inspiring information you provide.

Remember, that in order to be able to post your submissions, you must first register as a user. You can even include a photograph with your profile.

We of course reserve the right to edit and/or reject any submissions, which we deem as inappropriate.

The process is simple: Register as a user, get you password and press ‘submissions’. You are encouraged to include photos with your articles. The longest side can be 210 pixels.

We are looking forward to hearing all kinds of ideas, experiences and suggestions!

ABC, CBS and MSNBC all have reported on Nordic walking in a very favorable way.

One of the reports emphasizes that: “Getting out and walking is not only good for boosting your mood during cold, gloomy days, but for keeping weight in check, too.”

Let’s hope that this will enable more and more people to discover and embrace this excellent activity of ours.

Millions of pounds of blubber are waiting to be lost and millions of pounds of muscle to be gained!

The group has grown to several hundred members (including yours truly).

It is a great forum for all Nordic walkers. There is a lot of posted information. You can ask questions and sooner, or later (usually sooner) someone will have an answer.

I would like to encourage everyone to sign up and join the growing worldwide Nordic walking community.

Nordic Walking Community

“Create new, more active traditions. Instead of throwing a dessert or coctail party, try ice-skating or Nordic walking with ski poles as an alternate holiday event. Play powder puff football or build a snowman.”

I love building snowmen. Powder puff football is not really my bag, in fact if there was enough snow on the ground to build a snowman, I would most likely be cross-country skiing. Nordic walking is of course the next best thing.

After exercise, in turn, stretching is essential. You should plan to properly perform a series of stretches for several minutes, after every exercise and in particular after Nordic walking, because in this activity you will be exercising practically every muscle of your body.

Stretching, to help regain the muscle’s original length and to prevent injuries should be an integral part of every exercise regimen.

It is surprising that not enough people realize how important stretching is in itself and particularly as an essential element of sports and exercise. If you are already doing it, great! If not, may I suggest that you use these simple instructions as a starting point.

Before you start, you should perform at least the basic leg and back-stretching exercises. Be gentle about it and remember that proper stretching is not really a movement, but rather a static stretching maneuver. Adopt the stretching position and hold it – without movement – for at the VERY LEAST 30 seconds.

Do not shortchange yourself here. Thirty seconds is the bare minimum for a muscle to stretch properly. Hold the position, while slowly counting “one thousand, two thousand, etc.”, until you reach 30,000, or 60,000 (one minute), which especially AFTER exercise would be a preferable figure.

Not stretching the back of your legs can lead to a whole variety of knee problems, so make sure that you gently stretch this area before and after Nordic walking.

The front of the thights (the quadriceps muscle) also must be stretched. Remember that for every action there is a reaction, so always make sure that you both exercise and stretch muscles on opposite ends of the spectrum. The biceps and the triceps could serve as an example. The same holds true for muscles of the legs, for the chest and for the back.

My own stretching routine consists of bending over to touch my toes (rear of the leg and back stretch), then a squat, while holding onto something with my hands (a front of the thigh and a super back stretch), then placing one leg at a time on something at about waist level (a super back of the leg stretch), then holding my ankle with a hand, behind my back (another great front of the leg, or quadriceps stretch), then leaning against an obstacle with my arms, placing the feet about two feet (50 cm) back and stretching the Achilles tendon. This pretty much completes stretching of the lower body and the back. Each of these stretches are held for 45 to 60, or more seconds.

For the chest, I grasp the poles above my head and with the arms straight move them to the back and while still keeping the arms straight back to the upright position and even to the front. you can really feel your pectorals stretch, while doing this movement.

So remember: Make stretching an INTEGRAL part of your life and particularly of your exercise routine. Your body will thank you for it.

The Portland Marathon already ranks among the most walker-friendly marathons in the United States with 28 percent of last year’s finishers being walkers. The 7 a.m. starting gun of the 34th running of the Portland Marathon kicked off the first event in the country to support walkers using Nordic Walking poles.

The Oregonian has published an article on the subject by Abby Haight. Posted by permission from the author.

Nordics join fitness race in pole position

Sunday, September 25, 2005

ABBY HAIGHT

Pam Granata already was sold on Nordic walking. A stronger back and belly, toned arms and a tighter butt did that.

But when she and her walking group offered a pair of rubber-tipped ski poles to an elderly man who often walked – stooped and slowly – at Laurelhurst Park, the editor of Walkabout Magazine was ready to proselytize.

“They stood him up,” Granata says. “He could walk more comfortably. He said he was going to get some.”

Nordic walkers use ski poles as they walk – briskly burning up to 40 percent more calories than normal power walking, according to a study done by the Cooper Institute. The activity, which works the arm and trunk muscles for a full-body workout, is a familiar sight in western Europe and is starting to make inroads in the United States.

Exercise physiologists say poles can especially benefit people who are overweight and trying to gain fitness by easing strain on joints and helping balance. Granata says her former employer, a orthopedic surgeon, gave poles to his patients who had knee replacements.

On Oct. 9, the Portland Marathon will be the first large running and walking event to offer a Nordic walking division. Leki, which is sponsoring the division, plans to send a team, and Portland’s Mountain Shop and Sporthill from Eugene also have entered teams.

The downside to this new trend? Until Nordic walking really catches on, you’re bound to get funny looks and comments.

Its bald, rocky summit allows a spectacular view of the Piedmont to the east and the Shenandoah Valley to the west.

Although there are higher mountains even in the Shenandoah National Park itself, Old Rag Mountain is by far the toughest and the most exciting hike, or climb in the area. Unlike most mountains in the Shenandoah it is free-standing, requiring an over 2,600- foot climb to the top.

And yes! You can and should take your hiking, or Nordic walking poles with you.

My first trip up Old Rag was without poles, but just a hiking staff and without many preconceptions, although I have heard of the tough, exciting rock scrambles on the summit ridge. After slugging it out upwards for an hour on the switched-backed Ridge Trail, from the small, nine-car parking lot (located right next to the trail head, about a mile closer than the main, 200+ car NPS lot), I wiggled through the first of the rocks on top, through what in my mind has become The Gate to Old Rag Mountain.

Shortly after, I hid my hiking staff in a rock crack, to be retrieved on the way back, as it was too long to attach to the pack and it seriously interfered with scrambling through the rocks. Hiking staffs and better yet, hiking, or Nordic walking poles are highly recommended both on the way up the mountain, as well as down, with the notable exception of the rocky summit ridge.

The Gate to Old Rag Mountain (my name for it) is the beginning of the rocky summit ridge and even though quite a few first-time hikers assume that they have reached the summit, time wise, if not distance wise, they are only half way to the top. The mountain offers several false summits: all rocky and offering great views in almost all directions.

Old Rag Mountains ridge is a mass of granite boulders of all shapes and sizes, requiring care, patience, strength and endurance. Bouldering is not an easy, or relaxing activity, but one requiring some expertise, or at the very least strength and lots of care. A mistake could mean cuts, bruises, broken bones, or even death here.

The fact that your thighs are already worn out and burning from the long climb up the Ridge Trail doesn’t make matters easier – because even though all kinds of muscles are involved in the rock scrambles – the quadriceps (muscles in the front of your thighs) take the brunt of the effort. My own experience dictates taking along with plenty of water a sports drink, or a salty vegetable juice such as V-8, in order to replenish the body’s essential salt stores, sweated out during the approach. Otherwise, particularly in hot weather you probably will suffer leg cramps, before you even reach the summit.

Since that first climb a few years ago, I have been on Old Rag Mountain quite a few more times. In every instance I have used hiking poles, which not only help in ascending the sometimes steep Ridge Trail (not to be confused with the actual ridge), but their true usefulness truly becomes apparent during the descent, not only because of my 56-year-old knees, but also help legs, already very tired from the ascent and especially from the rock scrambling on the summit ridge. Poles effectiveness becomes even more apparent to those carrying heavy packs, as quite a good percentage of the weight and effort gets transferred from the legs to the arms and shoulders. Hiking, or walking with poles, whether they are of the special Nordic walking variety, or adjustable hiking models, also gives a great upper body workout, something that is often missing from plain hiking, or even backpacking.

Believe me that after a session of Nordic walking, or hiking with poles, you are going to feel all kinds of muscles in your back, arms, chest and even the abs!

Getting back to Old Rag Mountain, there is little question that the extremely varied rock formations on the mountains ridge and summit make it a unique and magical place.

During the 50, or more minutes that it takes to negotiate the ridge to the 3291-foot summit, you will be forced whether you like it, or not to negotiate horizontal and vertical rock cracks, pull yourself up vertical pitches, crawl under hanging rocks and rock overhangs, while almost constantly on the lookout for more and more rocky obstacles. During most of this time providing the summit isn’t cloaked in clouds, mist, or industrial pollution from Ohio and West Virginia – the views in all directions are really worth all of the effort. The spectacular view lures over 100,000 hikers each year, especially during October and November to view the Fall foliage.

The return trip, or the ascent, if you rather avoid the rock scramble on the ridge can be along the longer, but easier Saddle Trail where you pass by two day-use shelters: Bird’s Nest Shelter No.1 and the Old Rag Shelter.

If descending, about a half-mile after the latter turn right into Old Rag Mountain fire road and then Weakly Hollow Road, which after a fairly long walk will take you back to the trail head parking lot.

Total hiking time – for me at least – averages about four hours, although some guidebooks estimate it as a six-hour hike. In either case make sure that you have enough time to complete it, before darkness falls and just to play it safe, do pack a small LED headlamp with spare batteries.

Copyright © 2005 NordicWalkingUS.com

This entry contributed by Nordicsnowshoe:

Some people are considering the possibility of adding nordic walking events onto nordic ski racing and snowshoe racing events.

The same course would be covered once the ski and/or snowshoe races have been completed. Anybody with an interest in such events should contact me and I will put you in contact with the event organizers.

I do all three – nordic walk, snowshoe race and nordic ski race.

We all heard recommendations urging to perform moderate exercise for at least 30 minutes three-to-five times per week.

So, the recommended duration and frequency appear to be relatively easy to comprehend. Right?

The problem lies with the definition of moderate, which can be quite different, for different people.

A well-trained athlete may be exercising in the moderate manner when running 5 miles in 30 minutes. At the same time to a novice exerciser who is very overweight, moderate could mean walking just one mile in those 30 minutes.

The ACSM (American College of Sports Medicine) defines moderate intensity as 40 to 60 percent VO2 maximum. But, since most of us dont know how to determine our VO2 maximum, there are easier definitions to go by.

You can base VO2 loosely on your maximum target heart rate zone. A VO2 maximum of 40-60% equals about 50 to 70 percent of the maximum heart rate (MHR). And determining your MHR and the corresponding percent zones is a relatively simple process. Following is an easy calculation for determining your specific MHR and what 50-70 percent of it equates to.

Take 220 and subtract your age. This equals your MHR. For example: For a 40 year old the MHR is 180.

To determine your low range of 50 percent, simply take 180 and multiply it times 50 percent – for a 40 year old this would equal 90.

Finally, to determine your high range of 70 percent, simply take 180 and multiply it times 70 percent – for a 40 year old this would equal 126.

In short: a 40-year-old would want to exercise in the 90-126 heart beat per minute zone.

Remember that these are just moderate ranges. If you are fit and used to strenuous exercise, you might want to work out more energetically. Just make sure that your health allows you to do so. Get a check-up first.

If you have difficulty measuring, or monitoring your heart rate, while exercising, getting a heart rate monitor might be a worthwile investment.

No matter where you go: forest trails, city streets, parks, beaches, or mountains, it has become obvious that Nordic walking has become an everyday sight and a fact of life.

During my recent European trip, I have seen people using poles in the most unlikely of places.

Nordic Fitness Magazine thinks that as many as 5 million Germans will be active Nordic Walkers within the next two years. Don’t you think that the Germans might be onto something?

Walking with ski poles is not a new phenomenon. For decades now it has been a part of summer training of Finnish cross- country skiing teams.

In 1997 the first walking poles were introduced, a bit shorter than cross-country ski poles, because an athlete without skis has a shorter stride and because unlike in snow, the tip of the pole does not sink into the snow. It was the beginning of Nordic walking as a fitness sport.

The sport has caught on very quickly in Finland. Today, almost one-quarter of the Finnish population regularly engages in Nordic walking and an estimated 3.5 million European walkers are encouraged by some 3,000 instructors.

Germany, with an estimated 2 million participants, is where the trend has become the most entrenched. Nordic Fitness Magazine thinks that as many as 5 million Germans will be active Nordic Walkers within the next two years

Increasingly, hotels, leisure resorts, and nature reserves are advertising Nordic walking trails, schools, stores and centers. Travel agencies offer Nordic walking tour packages at home and abroad.

At the same time, the number of certified instructors is booming. It is important to realize that although Nordic walking is not difficult to learn, or complicated, starting off with good technique is important. Proper use of the poles and the correct arm motion encourages a good posture and helps achieve a complete workout.

During a relatively easy, low-impact workout with poles, you can easily burn upwards of 400 calories. Considering that a pound of fat equals roughly 3,500 calories, without even dieting, in about 9 one – hour sessions, you could be a full pound lighter, which translates into all kinds of related health benefits.

Faced with frightening national statistics on the rise of chronic illness, back problems and obesity, more and more German insurers are subsidising the cost of Nordic walking fitness courses. The aim is to prevent more expensive-to-treat ailments, such as diabetes, heart disease and slipped discs, down the road.

In Germany physicians are even writing out prescriptions for Nordic walking poles made by Swix and others, and courses in Nordic Walking are offered for both beginners and intermediates.

Most active Nordic walkers say there are bonuses to their sport beyond the fitness aspect. It can be either a solitary, or a social activity. For around $100 you can outfit yourself with all the equipment that you will need and it is also simple. You only have to grab your poles, put on the shoes and you’re on your way!

Although there is more than one school of thought on this subject and there are always some exceptions, there is little doubt that being slim and fit will make you look better in most people’s (and your own) eyes, than if you were overweight and flabby.

Just imagine how Marilyn Monroe would look, if she was 50 pounds overweight…

Ultimately, it’s the improvement of your confidence, not your waistline, that leads to an improved social life.

Fitness also helps the immune system, meaning better work performance and generally better health.

Exercise increases blood and oxygen flow throughout the body, including the brain. This may explain why studies have shown that those who exercise react more quickly to stimuli than their less fit counterparts, pointing to a probable link between motor and intellectual skills.

A study conducted at McMaster University in Ontario, concluded that: “Unlike exercisers, who were perceived to be healthy, muscular and sexually attractive, non-exercisers were perceived to be sickly, scrawny, and sexually unattractive.”

The same study added that:”Non-exercisers were also believed to have fewer friends and be less smart, brave, neat and happy.”

Also, an earlier McMaster University study found that negative stereotypes of overweight women could be overcome if a woman was thought of as an exerciser.

Still another well-documented study concludes that walking – including Nordic walking of course – can prevent erectile dysfunction in men…

So put away the Viagra, Cialis, or Levitra and pick up a pair of Nordic walking poles!

Need to hear more?

Only in the rare cases where you travel a lot and space is at a premium would the adjustable pole be suggested.

Sadly, too many people were posting links to Viagra sites and whatnot and that is not what our site is all about. You can still post, but you’ll have to sign up as a member first.

Don’t worry, we won’t spam you if you sign up. We don’t stockpile Viagra in the garage. I swear!

Besides being a considerably better overall exercise, which very effectively targets both the lower and the upper body, Nordic walking usually provides a faster and more energetic overall workout. In short: You will hardly ever walk as fast as with poles, if you forget to bring them along!

Just pushing with the poles in cadence and involving practically the whole body, gives you a sense of rhythm, which is seldom attainable while walking without poles, or even while running.

Having a music player along really helps as well. Whether it is a hard drive-based one, like my IPod, or an even smaller and lighter flash memory model.

A few days ago, I got a 20GB Apple IPod for my birthday. After filling it with about 150 songs – while still leaving room for about 4,500 more, and 150 songs is about 130 more than I can fit in the flash memory of my 128 MB MPIO MP3 player – I found myself strolling in rhytm with the music, varying the pace and the cadence, accordingly. Programmed a non-stop Beatles’ concert, until the half-way point and an eclectic mixture for the way back. A great solution for those long, often monotonous workouts.

Depending on your physical condition and your mood on a given day, you may try varying the pace, from marching with an extended stride and strong pole work, to increasing the cadence and the intensity of the pole push for a given time, or distance. Changing the pace and the type of stride not only makes the session less monotonous, but also improves the quality of the workout. You may even try running with the poles and jumping, while pushing yourself up with the sticks.

Charging uphill, while strongly pushing with the poles allows you to climb at a markedly higher speed, with longer strides, than you would have been able without poles. All of this translates into a better and more interesting workout, with considerably higher calorie burning, so try to take advantage of uphill sections on your training route whenever you can. On the downhills in turn, try to lengthen your stride to the maximum. It is one of the more effective gluteus (butt) exercises around.

As mentioned in one of the previous articles, a mile of fast Nordic walking equals approximately 2,000 mini-crunches, so if you do lean into the poles the right way, you should be able to toughen up your abdominals quite a bit as well.

Because Nordic Walking involves the use of large groups of muscles, your body excretes endorphins. These substances are the body’s ‘natural morphine’ and are the direct cause of the pleasant feeling you have immediately after exercising.

Just for fun, I went on our local High School track, so I could keep tabs on my speed and did two miles at just over four mph, without poles. Twenty nine minutes and 10 seconds later it became obvious that walking at that speed did indeed constitute a good workout. The only problem was, that all the muscle tension and therefore conditioning was felt only in the lower half of my body. It did seem like a bit of a waste of time, to spend half an hour exercising only half of your body, while almost totally ignoring the upper body.

That, my gentle readers is why Nordic walking rules! Getting about 90% of the muscles exercised in one, single workout could only be compared to cross-country skiing and as far as I know, there won’t be any snow here for at least six months!

Having watched a number of beginners, tightly gripping the poles, let me offer the following drill and suggestions:

Before we even start, let me emphasize that gripping the pole should be compared to holding a little, live bird in your hand. In other words: don’t let it escape, but do not squeeze the life out of it!

Strap your poles on and let them hang from your wrist, without even touching the grips. Start walking, dragging the poles along the ground behind you. Let your arms swing naturally.

This is also a great way for a beginner to get used to co-ordinating the arm and leg movement, meaning: when the left arm is forward, the right leg is in the the rear and so forth.

As your arm swings down and back, simply push down on the wrist strap, without even holding the grips. The harder you push down on the straps the harder the pole’s tip will bite the ground and consequently the more you will engage and work the muscles of your upper body and the more stress will be taken off your knees, hips and ankles. In addition, the harder you push down, the more you will propel yourself forward and the faster you will walk.

After you figure out the “pole dragging” technique, try to walk without dragging the poles.

Just like in cross-country skiing, release the grip almost completely, when the pole is in the rearmost position. Grip it lightly with your fingers, just enough to control the pole’s position, during its return forward. Remember that the hands and the finger are really there only to control the position of the pole and that practically all of the force and the weight should be borne by the straps.

Nordic walking straps don’t force you to grip the poles all of the time. Even when you do hold them, usually you only need to use a very loose grip. You can literally use just your thumbs and forefingers, while the remaining fingers cradle the grip in its lower part.

Congratulations to Elaine and Peter, who had never before tried Nordic walking and, who have never done cross-country skiing either. You guys did very, very well indeed, for first-timers! Hope to see you again soon.

Afterwards we had a really good, and a quite competitive Nordic walk, all the way to Hunter Mill Road and back, with Joe, Fiona and David. The distance is 6 miles. We walked mostly on the horse trail, except for the 0.5-mile stretch at beginning and end. Although 1:21 wasn’t a record time for me, it was just a couple of minutes over!

Joe, I think you will like the Swix CT4 poles, that you bought at the class. I have been using this model for about a year now and, although Swix does make slightly lighter versions, such as the CT2 and CT3, the CT4 poles do have a 30% carbon content and are very sweet indeed.

At our next demo sessions and classes we will have Nordic walking poles for up to 12 participants, so register as one of the first 12. Check the event calendar for dates and times.

Wear comfortable shoes and clothes.

A bottle of water in a belt holder probably would be nice also.

Don’t forget to bring a driver’s license, to be left as security for poles loaned to you. The license will be returned, upon return of the poles. Please email us, if you have any questions.

There is absolutely no cost to the participants

During a relatively easy, low-impact workout with poles, you can easily burn upwards of 400 calories. Considering that a pound of fat equals roughly 3,500 calories, without even dieting, in about 9 one – hour sessions, you could be a full pound lighter, which translates into all kinds of related health benefits.

Lets get moving!

Faced with frightening national statistics on the rise of chronic illness, back problems and obesity, more and more German insurers are subsidising the cost of Nordic walking fitness courses. The aim is to prevent more expensive-to-treat ailments, such as diabetes, heart disease and slipped discs, down the road.

In certain medical conditions, such as myocardial infarction, neurological disorders and traumatic injuries, exercise is used in rehabilitation to restore or compensate for partially or totally lost bodily functions needed in an individual’s daily life. In chronic conditions, such as arthritis and pain syndromes, moderate exercise is used to improve the physiological function of the heart, muscles, nervous system, and joints. Exercise can maintain and improve muscle strength and endurance, maintain the range of joint movement, and joint lubrication.

In addition, through release of substances called endorphins, exercise may reduce arthritic and muscular pain. There is no clear evidence that exercise can halt bone loss, which is the cause of osteoporosis in postmenopausal women, but exercise improving muscle strength and balance may decrease risk of falling that ultimately can result in fractures.

According to the Surgeon General, moderate and regular exercise, such as walking 3-5 times a week, for 20 to 30 minutes, is needed to maintain and improve health without increasing the risk of adverse effects, such as musculoskeletal injuries that may be associated with more vigorous exercise forms, such as jogging or running.

One of the main features of Nordic walking is the increased heart rate without an increase of the perceived level of exertion. The Cooper Institute in Dallas, Texas, found that walking with poles boosted energy burning and oxygen consumption by an average of 20% compared with walking without poles at the same speed. So you get a much better workout without feeling you are working any harder

From personal experience, I can attest that walking for 30, 60, or more minutes without poles is cosiderably more boring and arduous, than Nordic walking. In addition, you do tend to walk faster and as a huge, added benefit, also exercise your upper body.