This Saturday, Oct. 24, the State Cross Country Meet will be held at the Elks Golf Course in Rapid City. The best high school distance runners in the state will gather to race for the last time this season. If you’re looking for something to do on Saturday afternoon, come out and watch these athletes.

Schedule

Class B Girls: 12:00

Class A Girls: 12:30

Class B Boys: 1:00

Class A Boys: 1:30

Class AA Girls: 2:00

Class B & A Awards: 2:30

Class AA Boys: 3:15

Class AA Awards: 3:45

One of many water crossings in the French Creek Natural Area

Located in the heart of Custer State Park, the French Creek Natural Area offers almost a backcountry hiking experience. I say “almost” because there is no marked trail through the natural area and only primitive forms of travelling are allowed, such as walking and horseback riding; however, it’s not so remote as to actually be backcountry.

The natural area is 2,200 acres and follows the stream; this affords great wildlife viewing opportunities and many different types of vegetation, including poison ivy. Of course, your wildlife viewing may come in the form of figuring out how to circumvent the park’s buffalo herd crossing the stream where you also intended to cross, so use caution.

Since it is the French Creek Natural Area, expect to cross the stream many times. I highly recommend water-resistant shoes as the creek is higher this year than in some previous years – many stepping stones are submerged. Furthermore, I find hiking poles are helpful in keeping my balance while negotiating water crossings.

Primitive camping is allowed in the natural area, but campfires are prohibited, so if you want hot food, pack a stove. The stream offers fresh water, but remember that a fair amount of wildlife as well as horseback riders frequent the area, so you’ll need some type of water purification system unless you pack in all your own water. Lastly, if you intend to camp you must register at the trailhead.

This is a 12-mile route in its entirety, but of course you don’t have to hike the whole length. If you do plan to hike through but not camp, start early in the day to avoid being on the trail after dark. Remember that the trail is not marked and there are many water crossings; hiking in the dark would be dangerous. In fact, the day before I hiked there this summer, two hikers had been lost because they started hiking at 4:30 p.m., intending to hike the whole thing and only wearing tennis shoes and shorts. Brrr!

You can start from the east end trailhead located four miles south of the State Game Lodge on the Wildlife Loop Road or the west end trailhead located three miles from Blue Bell Lodge on CSP Road #4 at the French Creek Horse Camp. Note that this this a Centennail Trail trailhead as well; once you’ve hiked north on the Centennial Trail about half a mile, you’ll come to a fork, take the right fork which heads east. There’s a sign that reads Trail #1, this is for horseback riders, turn there. Otherwise you’ll keep heading north on the Centennial Trail.

If you’re aiming to get off the beaten path, consider hiking Grizzly Bear Creek Trail #7 in the Black Elk Wilderness. We hiked it during the rallly since the trailhead is close to our home and is remote enough that tourists/casual hikers don’t really stumble upon it.

The trail follows the streambed with a gentle 1,500 elevation gain. While that may not sound gentle, keep in mind that this trail is 6.3 miles long, so it’s not terribly strenuous. There are several creek crossings but stepping stones were pretty handy. Wear bug repellent on this trail in the summer! Since we don’t have mosquitoes here at our house, we didn’t expect them on the trail, big mistake. Luckily I had some Avon sunscreen/bug repellent in my pack, so we were able to ward them off.

Since this trail is quite long, you need a plan before you decide to hike it. If you decide to hike its entirety, you’ll either need to return to your car the way you came, making for a 12.6 mile round-trip, or arrange to picked up at Sylvan Lake. We did the latter by leaving our car at Sylvan Lake early in the morning, while parking spots were still available, and then driving our other vehicle the few miles from our house to the trailhead. This made for about a 9-mile hike, but once you leave the Grizzly Bear Creek Trail to tie in with the Norbeck Trail and subsequently Harney Trail #4, there are steep climbs. Keep in mind that you will have already hiked over six miles, so you may be pretty tired by this point. If you’re not sure of your endurance, skip this one.

Another caveat: Don’t attemp to hike in this area without a map. This is wilderness; the trails are less traveled and there are fewer people. We hiked for hours without meeting another soul, so you cannot depend on asking directions if you aren’t sure where to go. Plus, tying in with other trails can be confusing and a wrong turn can result in getting lost. The Forest Service has a great map with these trails, “Black Elk Wilderness and Norbeck Wildlife Preserve Trail System;” you can pick it up at any Forest Service information office.

To get to the Grizzly Bear Creek Trail, take Highway 87 (Needles Highway) to Custer County Road 345; look for the sign that says Remington Horse Camp and turn east. The trailhead is a little over a mile up the road; you will have to register at the entrance to the wilderness area.

My thermometer recorded this morning’s low at 36 degrees; no, I haven’t transposed the numbers. Four degrees above freezing on July 30, I wasn’t amused. Though cold fronts are a bummer, there is a way to cope: layers. Our mothers always told us to dress in layers in the winter, and the same philosophy applies to being outdoors in the summer as well.

Whether backpacking, biking, hiking or just having a picnic, wearing layers can keep you warm when it’s cool and allow you to shed as the temperature climbs. I always start out with a tanktop as my base layer, then pull on a long-sleeved T-shirt. If it’s still chilly, I wear a jacket or hooded sweatshirt over the top of that. The sweatshirt can be tied around my waist or lashed to my pack; the T-shirt is usually small enough to fit inside the pack. When dressing in layers, you can keep the different articles of clothing lightweight. No need for a bulky coat, just a couple layers of lighter-weight material will do a better job of keeping warm without overheating.

For those variable-weather days, I also like hiking pants with zip-off legs, which convert from pants into shorts in seconds. If I’m hiking, I also keep a disposable rain poncho and extra socks in my pack. Remember that wet socks can give you blisters, so switching to a dry pair after being soaked in a rainstorm is a smart idea. Lastly, for those really chilly mornings, a beanie and gloves feel good and help you warm up faster.

In these hottest days of summer, it’s a good time to think about that most essential element: water. On nearly every hike I take, I notice people short on water, adults and children alike. Not only do people bring inadequate water for themselves, but also for their kids. Being thirsty is miserable; kids will remember that experience the next time their parents want to go hiking and they’ll balk. Aside from that, it’s dangerous.

Losing two quarts of body fluid without replacing it can reduce the body’s efficiency by 25 percent. Symptoms of dehydration are: dizziness, fatigue, a slowing pace, headache, fever, emotional upheaval, slurred speech, confusion, and sleepiness. A loss of 25 percent of the body’s fluid can be fatal, so taking enough water is not a joke.

On a hot day, the average person can lose up to two or three quarts of water per day; increased activity and higher temperatures can increase that amount. Being smaller, children lose less and require less water; however, that doesn’t mean a 12-ounce bottle of water will cut it.

So how much is enough? First of all, it depends on how long you’re hiking. I usually take two or three quarts for any hike longer than an hour. Yes, that means I usually have extra water, which is the point; I’d rather have extra that I can use to water my plants when I get home rather than run out and be thirsty on the trail. My daughter has a hydration pack that holds 64 ounces of water, or two quarts. We can always pack an extra bottle in our pack if we need to, or clip one to our belt loops, too. We don’t do this for an afternoon hike, but if I were taking a long hike through the Black Elk Wilderness, I would.

Finally, it’s important to be well-hydrated before you leave on your hike. This will ensure that the water you take lasts through the hike. This is especially important for children who may quickly feel thirsty when they begin strenuous activity. Making the outdoors fun means having the necessities of food and water available so everyone has a good, safe experience.

One of my favorite hikes in the Black Hills is also the most quiet, okay, deserted, which is why I love it. Maybe you’ve never heard of Hell Canyon, and if so, you’re not alone. I have never arrived at the trailhead with more than one other car in the parking lot. Since the trail is a loop, there’s a good chance that you won’t see anyone ahead or behind you even if they are on the trail at the same time. It’s fantastic.

Another reason I enjoy Hell Canyon is that its scenery is unlike most other trails; it’s in the Jasper Burn area west of Custer. Now some folks may be thinking, “I don’t want to hike in a burn area, it’s ugly.” They’d be wrong. The blackened, dead trees add an almost xeric feeling to the hike, and open up the view. Most of the hike is very out in the open, not shaded like many other Black Hills trails. Furthermore, with the trees gone, wildflowers flourish. This is the best trail I’ve found for wildflowers; even now, in mid-July there were many blooming. I’m still kicking myself for not getting out there two or three weeks ago when the wild roses must have been extravagant.

Hell Canyon Trail Number 32 is located about 14 miles west of Custer on Highway 16, past Jewel Cave. The trail is a 5.3 mile loop, and is moderately strenuous at the beginning. You’ll climb for about the first hour, depending on how fast you hike, then the trail levels out for awhile. For the return, you’ll descend to the canyon bottom, which is very level. For this leg of the hike, long pants are a good idea in the summer as the trail goes through tall grass and bushes, prime tick habitat. The whole trip takes 2 - 4 hours; my daughter and I hiked it yesterday in 2.5 hours, with several stops for flower photos.

First of all, I should apologize for how lax I’ve been in writing. With the rain and cool (or cold!) weather at the beginning of the summer, I was sticking pretty close to home. When the weather warmed up, I lived behind my mower trying to keep up with the grass. Which is looking shaggy again as I write this; more mowing is definitely in my immediate future.

Okay, on to my topic. In today’s Rapid City Journal, an article reports that South Dakota’s obesity rate has climbed to 26.9 percent. Over one-fourth of adults in this state are obese. Obese, not just overweight. This is frightening. Why is this number rising?

I have a few thoughts about the reasons. First of all, childhood obesity has been rising for several years now, eventually, those obese kids grow up to be obese adults. Plus, due to a reduction in activity and a plethora of fast and processed foods, more adults who weren’t obese in their youth are becoming so as they age. Parents who are sedentary, overweight with poor nutrition often raise children with the same problems.

But wait, what about all those athletic kids with obese parents? Those children aren’t overweight, they’re athletes. True enought, sports during childhood and adolescence can help keep young people fit; however, unhealthy family lifestyles can catch up with them after they stop playing sports. Think back to people who were very fit when they played high school basketball or football and then packed on the pounds in college. Most students who play sports in middle school and high school don’t play at the college level, and their fitness decreases dramatically when they stop training. While sports are important for a variety of reasons, they don’t necessarily lower adult obesity.

If we are to lower adult and childhood obesity, we can’t rely on soccer practice do it for us. American obesity is becoming an epidemic that we have to fight with lifestyle changes. We need to get off our collective couches. Spend more time outdoors: go for a walk, take a bike ride, go hiking, take the kids fishing, just get outside. And skip the Big Mac.

Reading material for rainy days

It’s chilly, cloudy and rainy again. For days like these when it’s hard to spend enjoying the outdoors, there are plenty of outdoor books to read. I know some people will say that you can hike or camp no matter the weather, which is true; however, I’ve found that if you want kids to enjoy the experience, nice days are important. It’s raining right now, and the forecast gives me hope that we may see the sun today, but tomorrow, our high temperature is only going to be 47 degrees with rain. That’s not the best day to take your kids up Harney; it won’t be a good experience for anyone.

In the meantime, here are some of my favorite outdoor books.

Merle’s Door: Lessons from a Freethinking Dog by Ted Kerasote

Trust me, it’s better than Marley and Me. Kerasote adopts Merle after finding him wandering alone, and thus begins a long relationship. Kerasote is an outdoor writer who lives in Kelly, Wyoming, which is within the boundaries of Grand Teton National Park. This book will satisfy outdoor enthusiasts and dog lovers alike.

Woodswoman, Woodswoman II (also known as Return to Black Bear Lake), and Woodswoman III by Anne Labastille

Ecologist Labastille has written extensively about her life in the Adirondack Mountains of New York. The narrative begins with her building her cabin on the shores of a remote lake and continues to recount her experiences through the years. Not only are these books a great read for women (and men) but also for teenage girls interested in ecology and environmentalism. Labastille is an inspirational figure, not only for her wilderness capabilities but also for her activism.

Going Alone: Women’s Adventures in the Wild edited by Susan Fox Rogers

This collection of essays by women recounting their solo experiences in the outdoors is heartening for women who want to spend more time in the wilderness. From accounts of women going for their first hike alone to backpacking solo in designated wilderness, the book tells of large and small triumphs.

Desert Solitaire by Edward Abbey

What outdoor reading list would be complete without this classic? Desert Solitaire is what inspired me to visit Moab, Utah; the pull of the desert is strong. Remember that Abbey had strong opinions, and he didn’t expec or care for everyone to agree with him. This book encourages people to get out of their cars, walk, pay attention and appreciate the minutiae of nature.

For all of you who are loading backpacks and packing picnic lunches, I envy you. My weekend plans do include outside activity, but of the gardening kind. I love gardening too, checking out how nice the weather is going to be in the Hills the next few days, it still makes me a bit wistful that I’m going away instead of staying home.

A caveat about the weather, though. The temperatures are going to be quite warm, but there are thunderstorms forecast for both Saturday and Sunday, so plan accordingly. In the upper elevations, storms can pop up suddenly, taking you by surprise. The higher you are later in the afternoon, the better your chances of getting caught. Case in point: several years ago a nasty lightning storm hit just we reached the top of Crow Peak over by Spearfish. Those of you familiar with the mountain will know it’s not the best place to be during a storm, so we ended up running most of the way back down. The other storm that nailed us was after we’d climbed Harney Peak. Perfectly blue skies at the beginning, perfectly black clouds by the end. We made it to the car and almost to Hill City when the hail hit. That must have been a good year for body shops; we certainly did our part to boost their business.

The longer the hike, the earlier you should start. For a long hike such as Harney, or the Willow Creek trail to Harney, be sure to start before noon. If you can’t get on the trail before 1 p.m., wait until another day. Check the forecast before you go, and not just for home, but also for your destination. A rain jacket and extra socks are never a bad idea either, just in case.

As soon as it really warms up, everyone dashes outside and what was intended to be five minutes turns into five hours. Sunburns, scratches and blisters abound, maybe even a bug bite or two. This is the time of year to take a quick inventory of your first-aid supplies so you have things on hand when needed (not if, when).

First on the list, Band-Aids for those guaranteed spring blisters. Whether from breaking in a new pair of hiking boots (and never hike too far the first couple times you wear them) or wielding the rake like a samurai, blisters are the unwelcome heralds of spring. Also, there are some specialty bandages for blisters now that are helpful, especially for your feet. However, get some Band-Aids for all those other garden-variety cuts and scrapes.

If you need a Band-Aid, you probably need some anti-bacterial ointment, too, so be sure to have plenty on hand. If you’re rolling up the tube in order to squeeze out a few more drops, it’s time for a new tube.

Sunscreen, sunscreen, sunscreen, at least SPF 30 and preferably sweat-resistant. A spray is helpful for reaching tricky spots like between your shoulder blades.

And when you forget the sunscreen, aloe vera gel. We have a big bottle to keep in the house and a small bottle for travel. Yes, we do overlook our sunscreen from time-to-time.

Don’t forget to protect your lips; grab some lip balm with sunscreen for extra protection from sun and wind.

Hydro-cortisone cream or calamine lotion is useful for bug bites, stings and rashes from some unidentified plant you picked up while raking. When I lived in Newell, I always ended up with some short-term rash after I raked in the spring. I never figured out exactly what plant bothered me, but it was every spring.

Sometimes we’re not near the house when we need to perform a little first-aid; for these times it’s helpful to have an alcohol or anti-bacterial wipe to clean the affected area. Keeping a cut clean is the most important thing you can do to prevent infection.

For those of you who tend to go a little overboard those first few days it’s sunny and warm, grab a little something for pain relief. Whether ibuprofen or acetaminophen, it will come in handy for the days when you raked too long or biked too far for comfort.

Once you’ve compiled your first-aid necessities, keep them handy. I have a basket of items in the linen closet, plus a couple of first-aid kits, one of which stays in my backpack. I always take a kit when traveling because the last thing you want to do on vacation is look for a drugstore when all you need is a Band-Aid or an aspirin. Lastly, don’t forget a kiss always makes everything feel better.