Saturday, November 29, 2008
I Did It!!!
Sunday, November 9, 2008
Virtual Trainer 1 Week
Countdown: 1 Week
Your Training Schedule for This Week:
| Monday | Rest | |
| Tuesday | 5 miles | Easy walking |
| Wednesday | 30 min | Moderate cross-training |
| Thursday | Rest | |
| Friday | 20 miles | Day One |
| Saturday | 20 miles | Day Two |
| Sunday | 20 miles | Day Three |
Training Tip of the Week: Inner Strength (Visual Imagery)
Congratulations! You are only one week away from your Breast Cancer 3-Day event. Remember to go through your packing checklist early to make sure that you have enough socks, sunscreen, blister care supplies and personal prescription medications. Do not buy a new pair of shoes at this point. Bring 2 pairs that you have already trained in. Remember to take off your toerings and refrain from getting a pedicure.
It has taken a lot of time, energy and determination to reach this point of the Breast Cancer 3-Day and you should feel proud of yourself. It also is natural to feel a little nervous. Visualization is a tool used by many world-class athletes to prepare for an athletic event. Repeating the images and sensations of a successful Breast Cancer 3-Day will train your subconscious mind to accept them as the truth, banishing any underlying negativity.
Each day this week, imagine yourself at the finish line of The 3-Day, smiling and feeling strong. Feel the breeze on your face as you walk and hear the crowds cheering you on. Feel your feet moving along the sidewalk, light and energized. Think about the clothes you are wearing and how they feel against your skin. Imagine the joy and pride course through you as you walk into camp with hundreds of newfound friends.
See the rows of breast cancer survivors in a sea of pink, thanking you and congratulating you. Imagine every little detail in your mind exactly as you want the experience to be. This is visualization and the more times that you return to this powerful image, the more likely it is to become reality.
Virtual Trainer 2 Weeks
Countdown: 2 Weeks
Your Training Schedule for This Week:
| Monday | Rest | |
| Tuesday | 4 miles | Easy walking |
| Wednesday | 45 minutes | Moderate cross-training |
| Thursday | 5 miles | Moderate walking |
| Friday | 45 minutes | Easy cross-training |
| Saturday | 10 miles | Easy walking |
| Sunday | 8 miles | Easy walking |
Training Tip of the Week: Event Nutrition
As you get close to your Breast Cancer 3-Day event your body will need food and fluid. Food is fuel and carbohydrates such as breads, pasta, cereal, fruits, and vegetables are the primary source for your muscles during exercise. Fluids are needed to decrease risks of dehydration and heat illness and replace those lost during exercise.
Pre-event:
- Do not make major changes in your diet the week before the event.
- Try out food during your training walks to see if they upset your stomach.
Three days before the walk:
- Eat foods high in carbohydrates and balanced in protein and fat content.
- Avoid high fat foods which may cause bloating and give a feeling of sluggishness.
- Be sure to drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before the event or a long training walk.
During the event: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, a small box of raisins, 1/2 banana, 16 ounces of sports drink or 3/4 energy bar. Monitor your fluid intake. Drink when you are thirsty and make sure you are urinating at every pit stop. Drink a combination of water and sports drink.
Post-event: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Drink a combination of water and sports drink to replace fluid lost during exercise.
Sunday, November 2, 2008
Last Long Walks
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.
