by thinkmarsh | May 8, 2018 | Kilimanjaro, outdoors, product review
Packing for Kilimanjaro was a process that took months. I did tons of research, checking packing lists by various trekking company’s suggestions, reading books, and talking to other people who have experienced Kilimanjaro. Of course, there was about one million things I needed to back into a 90L duffle bag so I thought I would let you know the things that I found useful to have. The girls on my trip also had a few tips on what they found useful.
If you think you will only use an item for this trip, your tour operator should be able to arrange hiring (renting) certain things. Be sure to ask the price before you get the item and keep in mind that what you hire may not be to your Western standard. It will probably be something that a toursit left or sold after their trip.
Essentials to pack
I used Osprey Eja 38*, a lightweight rucksack designed for a woman’s body. It was a little big for day-to-day climbing but perfect as a carry on as I needed to have all my essentials in case my bags got lost on the plane (two of the six in my group had luggage problems). The essential features were water pouch compatible, pockets on lid flap for storing things, hip and chest straps, and it only weight 1.13kg. It also had straps on outside to hold my walking sticks while climbing Baronco Wall. I also got an Osprey rain cover* kept my stuff dry. The only pockets were in the lid, which meant that I needed Osprey Ultralight Packing Cubes* to keep organised. I had one for my electronics, one for snacks, and another for toiletries. I t would have been helpful if each cube was a different color to make it easier to pull out of the Eja in a hurry. As an alternative, I tied a piece of colored ribbon on the zipper, which helped a bit.
My Camelpack pouch was essential. Having the tube and mouthpiece made it so much easier to drink on the go. I would say the thermal control kit is important too (although my tube froze on summit night anyways), along with a cap that keeps dirt out of the bite valve.
Hiking boots were a big concern for me. With Achilles tendinitis, I am very picky about what I wear on my feet. Salomon Quest 4D 3 GTX hiking boots* were something I knew I would need to keep my feet warm and dry. With heel lifts and loose laces, I was able to manage minimal Achilles pain. I only wore the Quest boots on summit day. The rest of the time, I wore my Salomon Womens Escambia GTX trail shoes which are a few seasons old. At times they were a little slippery but they kept my feet dry. Before I left, I treated them with Nikwax waterproofing to ensure my feet would stay dry.
Water purifying tablets were something I didn’t bring, but luckily someone else did. Although Eco-Climbing Africa’s team boil the water, my stomach was still funny. I have a pretty sensitive stomach no matter where in the world I am and some people experience problems at altitude too. Purifying tablets are light and inexpensive, so I say have them on hand just in case you or someone else needs them.
Gaitors and hiking poles were the two things that were on every list. The ones I used were Decathlon’s Forclaz 50*. I worn them every day and never got snow or rocks in my low top shoes. You can wear with shorts or long pants. And they were really helpful at keeping my long pants clean for inside tent too.
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| Wearing my gaitors to keep the snow out of my shoes. I am also trying not to fall too. The snow was very slippery. |
As I just mentioned, adjustable hiking poles were the other key item to pack. A friend lent me their old Leki poles, similar to the Sherpa XL V. The adjustable heights are key as many days there is a gradient to manage, both up and down. By adjusting the height of the sticks, it makes ascending and descending much easier. Our guides were really good at setting the poles to the correct height.
Head torch is probably number three on my list. When we got back to camp, my head torch went straight into my pocket. Climbing in March meant early nights. After dinner, it would be pitch black.out and therefore hard to get back to our tents. The camp sites are uneven, full of rocks, and have tent poles and ropes everywhere. It would be a shame to get injured walking from one tent to another rather than make it to the top. Unilite sent me a Sport H1 head torch* to try. It offers 175 lumens, with 70m beam distance, red light, and various flashing patterns. We put fresh batteries in all of our head toches just before we started climbing to the summit and it lasted the rest of the trip.
I went to Kilimanjaro in March, which is close to the start of rainy season. My 25 liter dry bag was a bit of an overkill but a 5-10 liter bag for electronics and socks is a good idea. My duffel bag was a 90 liter dry bag too but the porters put it in another bag when they carried it. Their exterior bag was a bit worn through but this may depend on the company you travel with. Wet clean clothes and damp sleeping bags would really damper the trip, so try to find something that can resist some rain.
Hand sanitizer is a no brainer. There isn’t any water to wash your hands 95% of the time. Be prepared.
In addition to your Camelback, bring a water bottle that doesn’t leak to act as a hot water bottle. I mistakenly brought my Hydroflask, which is so well insulated that it didn’t keep me or my sleeping bag warm overnight. My tentmate was a godsend and lent me a plastic bottle to use at night. I owe her big time.
Every day, no matter how cloudy it was outside my tent, I put on sunscreen as we were very close to the equator. Don’t forget to apply it to your ears (I burned mine).
Pack several pairs of gloves in several different thicknesses. They will get wet so it is good to have a few alternatives. Although porters may not have gloves, I would suggest keeping your’s until the end of the trip. At the end of the trip, you can give any unwanted kit to the Kilimanjaro Porter’s Assistance Project. I picked up a few inexpensive pairs of gloves at Decathlon in the snow sports section that were great.
No matter what time of year, I would say a raincoat is an absolute must. Climbing to the top of Kili takes you through several exosystems. The weather on the mountain changes rapidly and you would hate to be caught out in a storm. I found a raincoat more helpful than the poncho got off Amazon because my poncho was long and I kept tripping on it while I was climbing. Look for a jacket with pit zips to help regulate your body temperature. I have needed a new raincoat for a while, so bought a Forclaz 400 from Decathlon. I bought a size bigger to allow for layering on the mountain.
Wet wipes are handy for a quick “shower” in the tent. Just be sure to get biodegradable ones and remember to pack some spare bags for your rubbish. Everything you carry into the parks, you have to carry out.. I didn’t use wipes much (other than armpits every morning) but my camp mates said they are a must.
Quick dry towel is really handy washing your face and hands at camp. You don’t have much time to leave it out to dry so a small size is the way to go. I packed my Life Adventure towel, which is also treated with Polygiene to reduce the smell between washes.
Your phone won’t be able to charge as there isn’t any electricity on the mountain, nor can it capture the beauty of the surrounding landscape. I brought my G-Eye900* active camera from Decathlon and meant to pack a small point and shoot but forgot it in the rush to get to the airport. You will need to consider the size and weight of the camera you pack. If you have a choice, invest in a camera that is drop proof and water proof. Or if you borrow one, learn how to use it before the trip.
I wore a scarf around my neck the while trip to help wipe sweat and snot away. Alice, from Alice’s Adventures on Earth, made us all of us some really cool ones with the trip logo on them. I also slept in my lighter Buff polar balaclava because I was so cold. My friend, Victoria, borrowed one of my balaclavas on summit day to stay warm. I started off with the Cross Tech buff but quickly took it off because I got warm.
This wasn’t on my essentials list, but everyone else in my group said handwarmers! I packed small ones that you can use while skiing while the girls brought body warmers. Mine didn’t keep me very warm but the others stuck them to their shirts during the day.
Optional
It rained so much that I couldn’t wear my Nabaiji pool clogs* at camp for fear of my feet getting wet. In addition, because I didn’t wear proper hiking boots on a daily basis, my feet weren’t too sore, tired, or heavy. The others in my group had camp shoes they wore in the evenings so you might want to pack a pair.
As long as your head is covered to protect you from the sun, you should be ok a proper hat. I didn’t wear my baseball hat too often while others wore a scarf, visor or brimmed hat.
My memory for details isn’t the best so I wanted to make sure I wrote down what we did each day, aside from walk, in a journal before going to bed. Proof is in the pudding as I went to bed rather than journal the night before summit day and I couldn’t remember anything about what we did. Carrying a small pad of weatherproof paper might be a good way to remember the crazy phrases you come up with on the trail.
My tentmate brought a small spiky ball. When she showed it to me, I wish I has thought of that. It is such a good idea to foam roll sore or achy muscles. We didn’t have much room to use it though as the tent was the only dry place we had to lay down.
If you have a camera or will be listening to music along the way, definitely bring one a solar charger. There are not any plugs on the mountain. Get one with a power bank if you can in chase it is cloudy for a few days.
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| Massai women with the solar charger I donated to them. |
This will probably be controversial, but a pillow is something I would say is optional. My tentmate had an inflatable one while I brought a £1 travel neck pillow which wasn’t the best for actual sleeping. Sleep is key so if you are a light sleeper, think about what you will sleep on. Another option would be a pillowcase filled with clothes.
I spent £20 at my local Poundshop for various toiletries and supplies pictured below. Most were things my tour company recomended that I never would have though off (baby powder which I never used, dry shampoo (never used), throat losanges (never used), antiseptic creme (never used), ultra lite pads (as an option for not changing underwear on a daily basis), and ear plugs (never used)).
Skip
We made a quick stop at a convenience store before we started the drive to the gate. I was in the back corner of the van so didn’t go in. In the lead up to the climb, I had been mentally preparing myself not to have any Diet Coke for seven days. But when the other came back with Red Bull, I changed my mind. The lead guide was pretty upset when he found out we had Red Bull as caffiene can increase your heartrate which you don’t want to happen at altitude. We didn’t drink it on summit day but we did have it on the way down the mountain. I felt bad making the porters carry it the entire way and not drink it so we split it amongst the ladies.
If you have something to add to this list for buying, borrowing or leaving at home, please leave a comment below. Knowledge is power.
Before you go
I am fundraising for a Moshi local primary school and a Maasai tribe. Scroll to the bottom of my Kili summary post for more info on how to donate.
Items marked with a * were gifted to me to review. All opinions are honest and my own. Thanks to Osprey, Buff, Salomon, Decathlon, Ellis Brigham Mountain Sports, and Unilite for their generous support of my crazy adventure.
by thinkmarsh | May 2, 2018 | product review, running, technology
A few weeks ago, dorsaVi got in touch and offered me a chance to have my running form analysed. Having had a gait analysis done before, I was keen to see what this process would offer me in terms of information (and of course, if I am any better at running now after having started corrective exercise training).
The only place in London to offer this service is the Bowskill Clinic near Baker Street/Oxford Street tube station. The team there welcomed me warmly, even though I was a sweaty mess and 10 minutes late (I seriously need a proper compass). I met Rachel and Jon, who kindly brought me up to one of the posh exam rooms and explained the technology to me. In simplest terms, the ViMove2 are two little sensors that are taped to your tibia on each leg.
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| Rachel taking measurements to ensure the sensors were positioned properly. |
This wearable technology monitors your motion and muscle activity in real time. Originally, the clinic used dorsaVi sensors for patients with back injuries. Clients would be sent home with the sensors attached for 24 hours and then return for the data upload and report. The ViMove2, however, is for analyzing knee movements. These can also be worn home for a long period of time but with a short assessment you can still obtain a lot of information.
After my online profile was created and the sensors attached, the testing phase of my appointment lasted about 15 minutes. First, I had to perform squats. Each movement I did three or four times to provide an average score. Next, I had to squat on just my left leg, then just the right. Finally, I had to hop on each foot. We then headed outside for a three minute jog in a nearby park. It was really sunny and warm on the day of my appointment so I got a bit sweaty.
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| I am taking this test very seriously. |
I am happy to say the sensors stayed in place with the adhesive tape used. I could barely notice they were there so I don’t think my running form was comprised at all. By running for at least three minutes, the data collected can look at my running rhythm and stride patterns over time.
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| Just before my run. I had shorts on, I swear! |
After all the info is downloaded to the software, a large report is generated. By taking measurements of the angle off of the centre (your neutral position), it can let you know how symmetrical your legs are, if your legs rotate in or out when you move (which could lead to pain or injury). The tibial inclination (TI) is the maximum angle that the tibia tilt forward while your foot is on the ground. A TI of less than 20 can indicate poor ankle movement and/or reduced leg strength. I am not yet at 20, but pretty close. My right Achilles was bothering me this day, to the point that even Jon noticed the difference in my left and right leg jumps just by observing how high I jumped.
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| Valgus and varus details for each test |
Overall, my angles (varus and valgus) are a bit more extreme that the average person. Anything grater than +10 or -10 indicates a higher risk of injury. I am symmetrical however, so both legs move in similar patterns.
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| Information is also shown in 2D. This is for two repetitions of a squat. |
The data collected during the run also tells you your ground contact time, initial peak acceleration, and ground force reaction. Using this info, along with other baseline tests, sports therapists and trainers can develop a training program to correct any issues. At a later date, you can then re-test and see if there have been improvements. Here is some of my data:
- Ground contact time was high, indicating low cadence and possible fatigue.
- Initial peak acceleration was average.
- Ground force reaction was very low, which may indicate run efficiency.
- My cadence was 173/min at a 12 km/hour pace.
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| Data from my three minute run |
As a biologist-by-training, I much prefer data-driven evidence. It makes more sense to me and can be confidently monitored over time. Even having something as simple as photographs or videos of your form can be a powerful tool. I look forward to seeing how wearable technology makes it easier for athletes, either professionals or amateurs, to improve their performance. The ViMove2 was a very simple physical performance-based test, non-invasive, and provided a lot of information. If you are looking to improve your run form, see how your body moves in different kit (such as shoes), or want to learn more about how your body moves, I highly recommend finding a local provider who offers ViMove2 sessions.
Thanks to the Bowskill Clinic and dorsiVi for the complimentary experience in trying out this movement monitoring system. All opinions are honest and my own. The crappy running form too.
by thinkmarsh | Apr 26, 2018 | clothes, fashion
Last Friday, I had time to stop by The London Sports Show at the Truman Brewery in Shoreditch. I didn’t know much about it before I arrived, other than new brands would be featured, as well as free fitness classes and panel discussions. There were about 10 brands on display (all new names to me), each with a small collection of items available for purchase. The thing I found most interesting was that most of the brands had the founders there, meaning I could talk to them directly about their passion projects and what inspired them to take the leap into entrepreneurship. Many still worked full-time while trying to build their brand in their free time. I told them I could totally relate!
Here are a few of the brands that I was able to learn more about. For a list of all of the brands that took part, click here. I should add that I am by no means a fashion person. I will always go for function over fashion when it comes to clothes. But if I look good in it too, it is an added bonus!
First off, it was fabulous to run into former London blogger, Babs, at the event. Turns out, she has been creating a new fashion brand since I saw her ages ago. Adinkra Yoga offers comfy cotton shorts and pants in beautiful West African prints. With an elastic waistband, this kit is versatile enough to be worn at yoga and summer festivals.
Form yoga mats really caught my eye. Heidi and Toby co-founded this carbon-neutral brand. The yoga mats have gorgeous designs with geometric patterns to ensure you are in the proper position. The mats are made of 100% recycled rubber and come in a rectangle or circular shape. You can also throw the mats in the washing machine, which I think is the best thing ever.
One piece of kit that caught my eye was the Be Brave Be Bold tank from Boudavida. This brand offers a range of sizes from 8-18, with a design ethos of flattering cuts for all body shapes giving women the confidence they need to be active. Using technical fabric, there is something for just about everyone in their collection. They also donate 5% of sales to projects that support womens sport or individual female athletes.
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| One of the free classes |
MYSPORTLONDON had bold primary colours in smooth technical fabrics for men and women. Lots of thought went into each design. For example, the leggings don’t have a seam over the IT Band, which helps prevent irritation. The high waist can be worn up or folded down, depending on what activity you are doing. The technical leggings have a gusset, reflective detail on the front and back, as well as a zippered pocket to store your essentials.
Italian fabrics help create the Yummy Yoga Girl‘s legging collection. Her tops have unique shapes, with cut out shoulders and backs. All pieces are really affordably priced too. Her website has several free yoga videos, so you should definitely take a look if you want to work on your practice in your own time.
Last, but not least is Refill. Vlad was the first brand owner I met and was very passionate about his product (it was his first time at a show). Refill is a double-insulated steel water bottle with a copper lining to help preserve the temperature (hot or cold) of your beverage. It comes with a regular cap, as well as a sports lid with straw, so that you can keep your bottle in hand no mater what activity you are taking part in. Refill advocates a ‘refill’ lifestyle, where you take time to rest and recharge. Cutting down on plastic use is a big thing right now, so we have one bottle in ‘pure black’ for you to win! Details below!
a Rafflecopter giveaway
Did you make it to the pop up? Which brands did you love?
by thinkmarsh | Apr 19, 2018 | cycling, travel
One of the new features of this website is offering ideas on how to stay active while travelling. Too many times, people will overindulge on food and drink while away from home, only to return to reality feeling sluggish and bloated, in addition to being back at work. Any fitness or exercise regime you keep to at home will often do out the window when you travel because you don’t know where is safe to run, if your yoga class will be in English, or the weather is just too hot.
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| Enjoying the temples in Siem Reap. |
Personally, I find I have more time to exercise while I am on holiday and aim to make the most of it. It really can depend on where you are and what you have planned though. For example, we recently went to Siem Reap, Cambodia, for three days/three nights (due to travel to and from Bangkok) while visiting Thailand for a family wedding. We booked one full day with a tour guide in Siem Reap to see lots of temples and left the other free in case we wanted to see more temples, spend time at the pool, or find something else to do. With the help of Tripadvisor (seriously, what did people do before the Internet?), we discovered Grasshopper Adventures. They offer cycling trips in various cities in Asia but all tours are designed to have a positive impact on the local community. My husband, James, is more into cycling than me, but I was keen to get outside of the city and see another side to Cambodia that wasn’t touristy. Grasshopper Adventures charge ‘reasonable’ rates for their trips but the bikes are all name brands (we had GT mountain bikes) and well-kept. You also get a reusable water bottle to take home which was a nice surprise.
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| Ready to go! |
The weather in Siem Reap was 30+ degrees C and super humid so we opted for a half day tour of the Siem Reap Countryside. It was $35 each (American money is preferred in Siem Reap) which is definitely expensive compared to how much other things cost in Cambodia but I will say it was worth it. The bikes were all new, as were the helmets. We had two guides for our group, which had a family of five (kids 5, 4 and 2), me and James, and a women from Taiwan. We met at the shop quite early in order to get out on the road before it got too hot. We had sent our heights ahead of time which meant our bikes had been set up for us. James’ bike was fine, but mine needed the seat raised a bit. We left the shop as a group and hit the city roads. Did you know Siem Reap only has seven stop lights? Traffic just seemed to sort itself out at all the roundabouts (rotaries) and junctions (intersections) but it made me very nervous. I am by no means an agressive cyclist and was more than happy to have the guides stop traffic so that we could make our way across busy roads. Once we were out in the country, the road were much quieter and I relaxed a bit.
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| Village roads were much less crowded for riding. |
Along the way, we made several stops to allow for a break from the sun and learn about the local culture. We first stopped at a family home that had a farm. We learned about the typical Cambodian house design which is on stilts and how people farm land.
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| Stilts help protect from flooding and add additional shaded areas when it is hot out. |
Our next stop was a small wet market where were were able to tried raw lotus, fried bananas and local coffee (I opted for full fat Coke). We walked around too and saw the variety of things for sale, like live fish in bowls, whole plucked chickens, fresh eggs, and decorations for the upcoming New Year celebration. The women selling at the stalls loved the little kids on our tour. I think because they were all blonde.
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| The fried bananas were delish! |
Our next stop was a hut on a pond with hammock, fresh fruit our guides bought at the market, and 50 cent beer. In the cool shade, we ate our fill of fruit and chatted with the family. Within a short walk, there was a field of lotus and a flower farm which were lovely to photograph.
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| Huts and hammocks |
Our last stop was a monastery for Buddhist monks which had a large five-toed pig (the genetic anomoly is treated as holy), a temple, and a family cemetery for ashes. Unfortunately, I don’t remember the official name, but the shrines are quite striking.
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| Unfortunately, we couldn’t enter the monestary but the artwork on the outside was impressive. |
We then headed back, cycling along a highway and then a dirt path on the river to avoid the busy roads. The children with us were on the verge of a breakdown since the monastery as it was super hot by now and their attention span was waning. We were back by 11:30am for fresh in-the-shell coconut water, cool washcloth, and of course photos. It was a lot of fun and we even tried to book in another tour with them in Phuket. Unfortunately, they don’t have any tours there yet. On my next trip to Asia, I will definitely keep me eye out for this company and you should too. I really admire that they try to educate their customers about the local culure. For example, another tour you can take in Siem Reap includes a stop at a training centre for rats used to detect land mines, then you stop at a shop to learn how to recycle plastic bags into jewelry, and then finally stop at a brewery how to make wine out of rice. Grasshopper Adventures have an app so you can go self-guided if you are more independent or you can take a multiday trip to see things at a different pace as you travel between major cities.
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| Stopping at a lotus farm |
Overall, we were veyr impressed with the level of service, quality of the kit, and what we saw during our tour. I can say, hands down, we recomend the shop in Siem Reap. I cannot wait to try another tour the next time we are in Asia. Perhaps when we go to Japan in 2020 for the Tokyo Marathon?
Have you ever books an activity last minute while on holiday? Tell me about it in the comment below.
by thinkmarsh | Mar 29, 2018 | corrective exercise, running, strength
Because I have a few months until I need to start marathon training (you can read about my next big races here), the awesome team at Function360 have set me out a new training plan. I am now working with one of their physiotherapist, Ben, who is helping my get my body symmetrical in terms of strength and posture. Due to my upcoming trip to Thailand and the centre’s availability, I will meet him again in four weeks. I really want to commit to performing this program two to three times a week because it is time that I 1) actually cross/strength train and 2) get more than a 1 minute PB in New York. My exercise bands and sliders are already packed in my suitcase. I just need to tell my husband that being on vacation means I can spend time doing what I enjoy. And that is exercising.
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| #sportbrasquad |
My program from Function360 has a warm up section, followed by strength, power and core work. Over the weekend, I went in and had a baseline assessment so Ben knew where I was starting from. We followed this by reviewing what the exercises were in my new program and how to do them properly. He was really enthusiastic and willing to roll around on the floor to show me how to position my body properly. His background is in postural rehabilitation but he is keen to learn more about training runners. I am more than happy to help!
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| Ben demonstrating my hip homework |
He observed that my right hip is slightly higher than my left, even though my legs are the same leg (apparently legs being the same length is a good thing). My core needs some work, as well as my adductor and abductors. Whenever a trainer says ‘engage your core,’ my belly just seems to want to stick farther out. It has always been a struggle for me. In every marathon I have run, my hips tend to go about mile 20, so I like the idea of strengthening the muscles that keep that in place. My pelvic floor should benefit too, which is awesome news (I bought an Elvie last year but have yet to use it. You can get £15 off by emailing me for the special code mollie@ptmollie.com. Video on how to use coming soon!). All of this focus on getting stronger will ultimately help me when I start running again in the summer. My form will improve, getting my hamstrings and glutes to lift up my heels. Better biomechanics will hopefully translate into improved speed.
Sticking to my training regime will take me closer to my BHAG (big hairy audacious goal) of Boston Marathon 2019. I am.starting to accept 2019 might still be out of my reach. My 20 year university reunion will be in 2021 so that timeframe also works. (Go BU!). The thought of marathon training for another three years is daunting but I can always focus more on strength and track Tuesdays for alternating mesocycles.
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| One of my exercises- elevated side plank. Kids- don’t try this at home. |
I am feeling positive about this plan and look forward to having time over the next two weeks to get into a routine. I plan on working on my 5k pace while I am away too to keep my family name in top finishers at the Lilac Run at home (well my sister-in-law and step-mom have my maiden name anyways). Any tips for keeping entertained on a dreadmill for 30 minutes while at aerobic threshold? If so, please let me know. I need all the help I can get.
If you are looking to improve your running technique or have any injuries you are trying to overcome, give the team at Function360 a call. They offer physiotherapy, corrective exercise, dry needling, massage, and more. You can get 15% off their services with my code #F360MM15.
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