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, November 2, 2008

Virtual Trainer 3 Weeks

Countdown: 3 Weeks

Your Training Schedule for This Week:

Monday Rest
Tuesday 6 miles Easy walking
Wednesday 45 minutes Moderate cross-training
Thursday 6 miles Moderate walking
Friday 45 minutes Easy cross-training
Saturday 18 miles Easy walking
Sunday 8 miles Easy walking

Training Tip of the Week: Achilles Tendonitis

The Achilles tendon is a band of tissue that connects the heel bone to the calf muscle of the leg. Injury to the tendon may cause it to become inflamed or torn. Tendonitis is the term used when the tendon is inflamed. It can be caused by overuse of the Achilles tendon, tight calf muscles, tight Achilles tendon, uphill walking, over-pronation (a problem where your feet roll inward and flatten out more than normal when you walk), or wearing high heels at work and then switching to lower heeled shoes for exercise.

Symptoms of Achilles tendonitis are pain and swelling over the tendon. It may be worse when you rise up on your toes or first thing in the morning. Achilles tendonitis that is not treated can lead to inability to walk and even tendon rupture. Treatment includes putting ice packs on the tendon for 15 minutes 3 times a day, taking anti-inflammatory medication and putting a heel lift insert in your shoe until the pain decreases. This is the one time where you can say that your doctor recommended that you wear high heels. Stretching the Achilles tendon is key to improvement and decreased recurrence.

Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight. Hold for 10 seconds. Repeat several times a day.

Standing calf stretch: Facing a wall, keep the injured leg back and the uninjured leg forward. Keep the heel of your injured leg on the floor as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 10 seconds. Repeat several times a day.

Plantar fascia stretch: Standing with the ball of your injured foot on a stair, reach for the bottom of the step with your heel. Hold for 10 seconds, relax, and then repeat.

1 comment:

Fitness said...

Cross trainer work on the upper body as well as the lower body, this allows more muscle groups to be used. They have a number of benefits over types of fitness equipment. At the same time cross trainer are suitable for all ages and fitness levels and can be used by those who are recovering form injury. They are fun pieces of equipment that are suitable for beginner’s right through to professional athletes.