Over three days this November, I will be walking 60 miles in the Arizona Breast Cancer 3-Day. This walk will be much more than “just a walk” – it will be raising money to support Susan G. Komen for the Cure and the National Philanthropic Trust Breast Cancer Fund.

Over the next several months, I will be spending many, many, many hours in training (By the time the walk starts, I will have logged enough miles to take me from Phoenix to my hometown of Houston!

I have committed to raising $2,200 to participate in this walk. Please consider making a fully tax-deductible donation to help me achieve this goal. I’ll be doing all the walking...all you need to do is follow this link to my fundraising headquarters to submit your contribution.

You may know someone who has been affected by breast cancer and I would be proud to walk in her honor as well. Please feel free to send me an email or leave a comment with their name. I will create a ribbon just for them and attach it to my backpack.

Breast cancer is the second leading cause of cancer death for all women, and the leading cause of death in women between the ages of 40 and 55. Both its cause and the means for its cure remain undiscovered. I’m taking on this challenge to do something big that will help raise awareness and help in finding a cure.

Thank you for taking the time to read my blog. I hope that you’ll share in this incredible adventure with me. Please leave comments or email me (txaggie02@hotmail.com) if you have any questions.

Sunday, October 12, 2008

Virtual Trainer 6 Weeks

Countdown: 6 Weeks

Your Training Schedule for This Week:

Monday Rest
Tuesday 5 miles Easy walking
Wednesday 45 minutes Moderate cross-training
Thursday 6 miles Moderate walking
Friday 45 minutes Easy cross-training
Saturday 10 miles Easy walking
Sunday 6 miles Easy walking

Training Tip of the Week: Heel Pain

“Whenever I put pressure down on my heel, I get a severe, sharp pain under my heel.”
“It’s like the bottom of my heel is bruised.”
“My feet hurt so bad in the morning I have to walk on my tiptoes.”
“My flat feet never bothered me until I started to increase my walking.”

If these are your symptoms you may have developed plantar fasciitis.

What is plantar fasciitis?

Plantar fasciitis is a painful inflammation of a ligament between the ball of the foot and the heel. It can occur from:

  1. Increased walking (especially on asphalt or concrete)
  2. Prolonged standing
  3. Gaining weight
  4. Poorly fitted shoes

The pain occurs because you are stretching the plantar fascia. The pain usually lessens with more walking, but it may occur again after periods of rest. Walkers may get plantar fasciitis when they change their workout and increase their mileage and frequency of workouts. It also can occur with a change in exercise surface or terrain, or if your shoes are worn out and don’t provide enough cushion for your heels. If the arches of your feet are abnormally high or low, you are more likely to develop plantar fasciitis than if your arches are normal.

How is it treated?

  1. Give your painful heels lots of rest. You may need to stay completely off your feet for several days when the pain is severe.
  2. Anti-inflammatory medications, such as ibuprofen for 7 days may help (DO NOT take more than the recommended dose).
  3. Roll a frozen water bottle over the sole of your foot for 5 minutes, 2 to 3 times a day.
  4. Try to cushion your foot. Wear comfortable supporting athletic shoes, even at work, for a while. Cushion the heel with heel cups or insoles. They are most helpful if you are overweight or elderly. Wear an over-the-counter full-length orthotic sole supports (eg. Spenco or Superfeet). These can be particularly helpful if you have flat feet or high arches.
  5. Most importantly, start Achilles tendon stretches as demonstrated below. Stretch, stretch, stretch. (See below). If the pain persists despite this treatment, seek medical advice.

heel pain stretches

Click here to search for a Breast Cancer 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.

Fundraising Tip of the Week: Ask your yoga instructor or personal trainer for a donated class
Invite your friends to attend a special yoga/aerobics/step class donated by a trainer. Their admission fee of $20 payable to the Breast Cancer 3-Day becomes a donation, and the trainer gets the chance to build their client base. It’s a win-win for all.

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