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Salomon Expert Mid GTX Hiking Boot - Women's
The Salmon Women's Expert Mid GTX is a mid-cut light hiker that provides protection and support to tackle terrain from the street to the trail. The Gore-Tex lining is breathable and waterproof—perfect for keeping your feet dry on muddy trails, in puddles, or through shallow stream crossings. The stiff chassis is designed to offer excellent push through protection, torsional rigidity, and forefoot flex while reducing the overall weight of the shoe. What that all amounts to is more energy, more control, and more comfort for your feet, whether you're slogging around town in the rainy Northwest or tackling a quick day hike. Clothed in full grain nubuck and split suede leather, the Expert Mid GTX is both supple and supportive. A protective rubber toe and heel wrap helps keep painful toe-stubs to a minimum. Salomon's one pull lacing system makes taking these shoes off and on as easy as an oversized, unlaced skateboard shoe.
$119.95 
Love my Salomons
I got a pair of these back in 2002 and had a hard time wearing them out, despite a lot of hiking on them for almost 3 years. I'm very hard on my shoes and boots, and I gave up on Merrill’s after blowing through a pair in a mere 3 months. Merrill’s may be quite stylish, but they are very cheaply made, in my opinion. Salomon tends to run wide, which is great for me, and the Mid's are high enough to offer ankle support without compromising comfort and breathability.
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Training Tips
If you consume 100 calories a day more than you need, you will gain about 10 pounds in a year. A reasonable combination of diet and exercise can help control your weight. The key is to balance your caloric intake with the amount of exercise.
You can increase your maximum oxygen consumption by approximately 15% when you work out three times a week for at least 30 minutes at 70% of your maximum heart rate.
Low weight, high rep circuit training combines the best of both worlds: aerobic and anaerobic training. Keeping the rest time in between high repeats low excercises like bench press, leg presses, inclined sit-ups, and upright rows is the key to maximum benefits.
As a long distance runner, a gradual increase in distance each week will allow you to build a solid areobic base. Distance increase should be no more than 10% of the previous week's distance.
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