3 Days 60 Miles

I Did It!!!

2008-11-29T16:45:00.000-08:00

I completed the Arizona 3 Day Nov. 16. Then I took two weeks off to recover. lol! It didn't actually take me that long to recover but I took some vacation time after the 3 Day to visit my family in Texas. Some people were pretty beat up after 60 miles. Luckily I fared well. I only had a few small blisters and a slightly sore ankle. Through training I built up some calluses so I didn't even feel the blisters. The ankle pain went away 2 days after the walk. All the pain, training, and fundraising was well worth it. It was an AWESOME experience! Words could never give it justice. It is something that one must experience personally to understand. The community support was wonderful. There were so many people along the route cheering us on. I laughed, I cried, I danced (yes, I even danced Saturday night after walking 40 miles during the dance party), and I cheered. It was an emotional roller coaster all weekend. Friday started out very early. We left at 5:00 am and drove to Gilbert for the opening ceremony. The ceremony was inspiring. Then we started Day 1 of the route. The route this year was nice. There was fantastic scenery all along the way. We walked through Gilbert, Chandler, Phoenix, Awatukee, Tempe, Guadalupe, and Scottsdale. We ended the Day 1 route at camp in Tempe. Day 2 we walked though lots of hills in Awatukee and came back to camp in Tempe. Day 3 we walked through Tempe, ASU campus, Papago Park, Old Town Scottsdale, and we ended at Scottsdale Stadium. My wonderful hubby met me at the finish line. Closing ceremony was phenomenal. Through this walk we raised over $5 million dollars to support breast cancer research, treatment, and education. Thank you for supporting me so I could take part in this amazing event!

More Pics

2008-11-29T16:43:00.000-08:00

3 Day Pics

2008-11-29T16:41:00.000-08:00

Virtual Trainer 1 Week

2008-11-09T19:50:00.001-08:00

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

2008-11-09T09:34:00.000-08:00

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.

Last Long Walks

2008-11-02T19:59:00.000-08:00

I just finished the last long training walks before the 3 Day. The plan was to do 18 miles Saturday and 8 Miles Sunday. I ended up walking 15 miles Saturday and 13 Sunday. I attended two official training walks this weekend. Since Saturday was the day after Halloween there wasn't a big turnout for the walk. I only had one RSVP but four people came. None of us were very motivated. As a group we decided to switch the schedule and walk 8 miles Saturday and 18 Sunday. After 8 miles I drove to Tempe to help notify businesses along the route that we would be walking by in two weeks. Most people seemed very excited that we were coming. I was exhausted after the long day of walking. I came home and fell asleep at 7:00 pm. I got up early on Sunday and met with the training group again. We walked 11 miles but then the other ladies had to leave because they had other plans for the day. I went to the Litchfield Arts & Crafts Fair and walked around a little more. The training was productive but I am so tired. I need a vacation to recover from my weekend.

Virtual Trainer 3 Weeks

2008-11-02T19:08:00.000-08:00

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.

Virtual Trainer 4 Weeks

2008-10-27T22:03:00.000-07:00

Countdown: 4 Weeks

Your Training Schedule For This Week:

Monday	Rest
Tuesday	3 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	8 miles	Easy walking

Training Tip Of The Week: How To Handle The Heat

To help prepare for hot weather conditions that you may experience during the Breast Cancer 3-Day you must train under conditions similar to those of the event itself. It will be cool when the walk begins in the early morning but quickly heat up by the afternoon. For these reasons, you must include training walks during the hotter parts of the day. You also should vary your walking terrain to include sidewalks, trails, asphalt and hills. Conditions that mimic the actual Breast Cancer 3-Day will help your body adjust and be prepared for the event.

Carry a water bottle with you at all times to help you monitor how much fluid you are consuming. For long walks over 45 minutes add a sports drink as well. Hydration is key to keeping you cool. There will be trays of cold water at all of the pit stops along the route. Bring a bandana or two to dip in the ice water and wrap it on your head or neck. Do this at every pit stop.

The right apparel is a big factor in your enjoyment of the Breast Cancer 3-Day. That’s why it’s important to look for fabrics that will help keep you dry and comfortable during your journey.

We recommend products like those in the New Balance Lace Up for the Cure® Collection that include the LIGHTNING DRY moisture transfer system or PHANTOM WAISTBAND™ technologies. LIGHTNING DRY features a superior fabric that removes moisture from your skin and transfers it to the outside layer where it can be quickly evaporated while the PHANTOM WAISTBAND™ uses invisible technology to eliminate painful irritations and chafing. With the right clothes, you’ll be able to walk 3 days and 60 miles in comfort and style!

Dress in layers so that you can remove clothing as the day becomes hotter. Apply sunscreen and carry it with you on your walks to reapply. Most importantly, pay close attention to your body and stop and rest in the shade if you get too hot or tired.

If you begin to get hot, do not push yourself. Rest at the pit stop and get fluids and a snack. If you need help getting to the next pit stop, signal a sweep vehicle to take you there. Take advantage of the air conditioned sweep vehicles to cool down and rest. Check in with medical at the pit station if you have any signs of dizziness, nausea, or chills. If you need to get off the route, there are buses that will take you to lunch to await the opening of camp. Once camp is open, you will be taken there by bus.

Once in camp, do not go immediately to the showers. Give your body time to rest and equilibrate. It is best to rest, get a snack and something to drink. Do not rest in your tent if it is too hot as you can overheat. Find a shady spot in camp and rest there. Once you are rested, then go to the showers.

You Know You Are A 3 Day Walker If...

2008-10-25T18:02:00.000-07:00

One of the message board polls is You Know You Are A 3 Day Walker If... (fill in the blank).

I thought these responses were cute:

- Everything in your closet is pink
- Every street you drive down you say I've walked there
- When someone beeps their horn and you cheer
- When you know exactly how far it is from your house to the gas station and how many times you have to walk back and forth to meet your training goal for the day
- You dye your hear pink and wear silly costumes, to raise awareness
- You stare at your odometer in your car and are amazed at how far 16, 20, or even 60 miles is!! and then are proud at how far you've walked!!
- You can say ONLY 12 miles today!!!
- You're the only one to notice the NFL referees have pink ribbons on their shirts in October.
- You look forward to the Port - A - Potties
- When you wear out new shoes in just 6 weeks!
- You caution a complete stranger dressed in business attire who is walking down the hall while talking on a cell phone to "please step off the route"
- When men are wearing bras (& they are on the outside of their clothing)
- You think that a pink feather boa is an acceptable head-dress and why are those people looking at me like I'm crazy.
- You know who has the cleanest restrooms in town
- You know at least 5 different routes to log 15 miles
- You know the exact mileage between the park and Starbucks
- You have named every duck in the park and all of their babies
- You plan your vacations around the 3 Day training schedule
- You take off your sneaker and sock and say, "ahhhhhhh"
- You could qualify as a "Neighborhood Watch" person, since you've been by everyone's house over and over again.
- You're willing to sleep in a tent, shower in a truck, eat supper in your pj's with thousands of strangers, have some kid hoist your leg over your head (p-t medic) and then go home and tell everyone how TOTALLY AWESOME your weekend was!
-When you tell someone "I only lost 2 toenails this year" and wonder why they look at you weird.
- You are passionate about putting an end to breast cancer!!!

Legacy Pins

2008-10-25T17:46:00.000-07:00

Legacy Pins are a big deal for the 3 Day. I previously blogged about my Training Walk Leader Legacy Pin. Here are the other Legacy Pins available.

	Team Captain Will be mailed along with a Team Captain Handbook approximately four weeks after registering as a team captain.
	Crew Captain Will be available from your Crew & Volunteer Coordinator when you attend your next Crew Captain Meeting.
	Crew Coach Will be available from your Crew & Volunteer Coordinator when you attend your next Crew Captain Meeting.
	Training Walk Leader Will be mailed to you approximately two weeks after you are trained as a training walk leader and have posted your first training walk.
	Top Individual Fundraiser Awarded on-event to the top individual fundraiser (walker and crew member) in each 3-Day location. Note: Fundraising totals are calculated one week prior to your event.
	Multi-Event Participant Awarded on-event to those who participate (walk or crew) in more than six different 3-Days in 2008.
	Largest Team Awarded on-event to the members of the largest team in each 3-Day location.
	Top Team (Fundraising) Awarded on-event to the team who raises the most money overall, as well as the team who raises the most money per member, in each 3-Day location. Note: Fundraising totals are calculated one week prior to your event.
	Power Team Awarded on-event to each walker of any team that averages $3,200 raised per walker. Your team must meet this fundraising goal 30 days before your 3-Day in order to qualify for this pin.
	$3,000 Fundraiser Awarded on-event to any participant who has raised between $3,000 - $4,999 for that 3-Day location. Note: Fundraising totals are calculated one week prior to your event.
	$5,000 Fundraiser Awarded on-event to any participant who has raised between $5,000 - $9,999 for that 3-Day location. Note: Fundraising totals are calculated one week prior to your event.
	$10,000 Fundraiser Awarded on-event to any participant who has raised between $10,000 - $14,999 for that 3-Day location. Note: Fundraising totals are calculated one week prior to your event.
	$15,000 Fundraiser Awarded on-event to any participant who has raised $15,000 or more for that 3-Day location. Note: Fundraising totals are calculated one week prior to your event.
	3-Peat in ’09 Awarded on-event in the 3-Day Café to any participant who registers for a 2009 3-Day.
	Sagged and proud There’s no shame in having to take the bus to camp! This pin is awarded on-event to those participants who have been transported to camp via SAG bus.
	I survived a relocation Sometimes Mother Nature doesn't cooperate. This pin will be awarded to all 3-Day participants who continue to smile and enjoy the 3-Day experience even when they have to relocate camp indoors due to weather.
	Tent Decorating Awarded on-event to the best decorated tent in each tent section (as determined by the Gear & Tent Crew).
	Rock Star Awarded on-event to the three finalists in the “3-Day Rock Star” karaoke contest.
	Last Walker Awarded on-event to the last walker arriving into camp each day.
	Ceremonies Awarded on-event to those who participate as flag-bearers in the Opening or Closing Ceremonies.
	Survivor Circle Awarded on-event to those who participate in the Survivor Circle during Opening or Closing Ceremonies.

Major Gear Score Today

2008-10-25T17:28:00.000-07:00

After our 10 mile walk this morning I went to a clinic at Foot Solutions. Several veteran 3 Day Walkers were hosting the clinic where first timers could ask questions. It was great and I appreciate all the advice. Foot Solutions was also having a fabulous sale! They were offering 25% off everything in the store to 3 Day walkers as well as $5 Thorlo socks (regularly $12.99) and special clearance shoes 30% to 70% off. I picked up 3 pairs of Thorlos. I've heard wonderful things about these socks from other walkers. I can't wait to try them out.

Wal-Mart Fundraiser

2008-10-21T21:58:00.000-07:00

My team scheduled a canning fundraiser at Wal-Mart about a month ago just in case we hadn't met our goal. Thankfully we all either met our goal or we were really close so there wasn't a lot riding on this fundraiser. We claimed our space in front of Wal-Mart (at least 15 feet away from the entrance) and set up our table, chairs, and sign. Selena, Martie, Melissa and I all came out to raise money and support Breast Cancer Awareness. We handed out pamplets, bracelets, beads, and stickers. We came away with $11 dollars and 1 dozen donuts and some sodas after 2 hours. We probably could have done better if we were more outgoing but we were exhausted after the 18 mile walk on Saturday and part of the 15 mile Sunday walk. It was fun hanging out with my teammates though. I am looking forward to hanging out with them some more on the 3 Day.

18/15 and "I DIDN'T DIE!"

2008-10-21T21:25:00.000-07:00

I completed 18 miles Saturday and 15 miles Sunday and I didn't die! Woohoo! Surprisingly I wasn't sore the next day either (maybe a little stiff though). My motivation for the weekend was that I really wanted to complete my milestone badge. When I registered for the 3 Day I was given a badge holder, a card, and a sheet of stickers. Each sticker represents either a training, fundraising, or event milestone. When you set up your fundraising website you can give yourself a sticker. When you complete a 10 mile training walk you can give yourself a sticker. There are 16 total milestone stickers. The last one I needed was the 18/15 back-to-back. I was determined to finish the miles this weekend because I didn't want to do it again another weekend. I did it but just barely. I scheduled the training walks this weekend and planned the routes. There were 7 walkers on Saturday. Two left after the first 9 mile loop. The rest of us continued. When we got back to the park we had only done 17 miles. Two of the walkers stopped there but I really wanted to finish all 18 so three of us took a "victory lap" around the park for the last mile. I got up bright and early again on Sunday. I was a little sore but after walking it off the soreness went away. We had 4 returners for Sunday's walk and one addition. The other walkers had other obligations Sunday afternoon so we only finished 9 miles as a group. I walked 3 miles more around the park but had to go to my team's fundraiser at Wal-Mart. Sunday evening I decided to walk my dog for the last 3 miles. We barely walked 100 yards when a loose dog ran over and attacked my poor dog. She got bit on the lip and was bleeding a little and shaken up so I had to take her home. She is fine thank goodness. I finished the miles while talking to my friend Lauren but don't tell the safety crew because we're not supposed to talk on the phone while walking. Oops!

This is me after walking 18/15 back-to-back

This is my Milestone Badge. The pink 3 Day pin is the 2008 walker pin, the purple pin is the training walk leader pin, the pink stickers are milestone stickers, and the black stickers with hearts represent who I am walking for. The green heart is for a grandparent, the purple heart is for a friend, and the yellow heart is for other relative.

Putting the last sticker on

My completed milestone badge

Virtual Trainer 5 Weeks

2008-10-21T21:11:00.000-07:00

Countdown: 5 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	18 miles	Easy walking
Sunday	15 miles	Easy walking

Training Tip of the Week: Lymphedema

Lymphedema is an accumulation of lymphatic fluid in tissue and presents as swelling to the upper extremity. It typically occurs after breast cancer treatments where lymph nodes or vessels are damaged or removed. It can develop at any time - weeks, months, or even years later. Stressful conditions, such as an increase in exercise can cause it to occur.

Signs can include a full/heavy sensation in the arm, skin feeling tight, hand or elbow pain, skin discoloration, decreased hand or wrist flexibility, difficulty fitting into clothing in one specific area or ring/watch/bracelet tightness. Swelling may develop at any part of the extremity. Seek medical attention as soon as you notice any of these symptoms.

Skin care is important to decrease the risk of infection. If you notice redness, warmth, swelling or tenderness to the skin, seek medical care at once. This is even more important if you have diabetes. Tips for skin care include:

Keep skin moisturized and clean. Moisturize frequently and do not use harsh soaps.
Take frequent breaks and rest when doing vigorous activities, especially if your arm feels tired, heavy or achy.
Use an electric razor instead of a safety razor.
Use insect repellants that do not dry the skin. Avoid those that contain a significant amount of alcohol.
Use sunscreen with SPF factor 15 or higher. Reapply often.
Apply antibiotic ointment to insect bites, cuts or abrasions (as long as you are not allergic).
Rest your arm in an elevated position, but do not hold it up for a long time without support so that your muscles will not get tired.
If you have arm swelling, wear compression bandages or garments and glove as instructed by your health care provider. Bring one or two spare sets with you on the 3-Day.
If you have a history of infections, use antibiotics as directed by your personal physician.
Don’t carry heavy objects or wear heavy shoulder bags on your affected side.
Don’t wear your watch or jewelry on your affected side.
Don’t wear clothing that restricts movement or has tight sleeves.
Don’t smoke or drink too much alcohol.
Don’t get manicures that cut or overstress the skin around the nails.
Don’t permit blood pressure testing or any type of puncture (injection, IVs, drawing of blood or vaccinations) to your affected arm.

My Training Walk Story

2008-10-12T22:46:00.000-07:00

It seems like everyone training for the 3 Day has some weird training walk story. Melissa has several. She's had water balloons thrown at her, beer cans thrown at her, and she's been bitten by a dog. She also trains in a ghetto neighborhood so that might explain some of it. Martie has had a stranger stop and offer her a ride because they didn't realize that she wanted to walk. Well I finally have a story to tell today. Remember in my garage sale post how I mentioned that the community sign was stolen? Well I found it today while I was walking around my neighborhood. Totally random since my neighborhood is 10 miles from Martie's and we live in the fifth largest city in the US. That sign could have gone anywhere. At first I saw it and didn't think much of it. Then I looked again and realized it was a professionally made sign. Most individuals having a yard sale don't have professional signs. I called Martie and asked what the name of her community is. Sure enough it was their sign. I "stole" it back for them. I can't believe someone would steal a garage sale sign but at least they have it back for next year.

Garage Sale

2008-10-12T22:29:00.000-07:00

After the Bunco party I met my fundraising goal but my teammate Melissa was still about $800 short. We had a garage sale yesterday at Martie's house to help Melissa raise some more. It was the community garage sale weekend so that helped bring more traffic through (although the sign was stolen and later found but that will be a separate blog story). We got a ton of stuff donated. Most of it came from Martie's family. There was a steady flow of customers for the first hour or so and then it started to slow down. That was probably about the time the sign was stolen because there was a dramatic reduction in number of customers. We also found out that with garage sales it doesn't matter if the money is going to charity people only want a good deal. Martie tried to price individual items but I think that scared customers off. Finally we just asked people to make us an offer. By noon the customer stream was non-existent so we decided to pick up and eat some Taco Bell. The remaining items (and there was a lot) went to other charities. The clothes and shoes went to Martie's church because they give it to homeless people. The other items were donated to the VA because they were having their pick up on Monday. We ended up raising $200 but I thought for sure with all the stuff we had we could make at least double that. Martie's dad ended up stopping by and he asked Melissa how much more she needed and she said $600. Martie's dad ended up donating the rest. What a super guy!

We were supposed to have a canning fundraiser next weekend at Wal-Mart but since we've all reached our goal I don't know if we're still going to do it. Especially since next weekend's training is the BIG ONE (18 miles on Saturday and 15 miles on Sunday)!

Virtual Trainer 6 Weeks

2008-10-12T22:27:00.000-07:00

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:

Increased walking (especially on asphalt or concrete)
Prolonged standing
Gaining weight
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?

Give your painful heels lots of rest. You may need to stay completely off your feet for several days when the pain is severe.
Anti-inflammatory medications, such as ibuprofen for 7 days may help (DO NOT take more than the recommended dose).
Roll a frozen water bottle over the sole of your foot for 5 minutes, 2 to 3 times a day.
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.
Most importantly, start Achilles tendon stretches as demonstrated below. Stretch, stretch, stretch. (See below). If the pain persists despite this treatment, seek medical advice.

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.

BUNCO!

2008-10-03T08:38:00.000-07:00

The Bunco fundraiser was so much fun! Melissa and I raised $500 to split between us. We had 24 people come and everyone won at least one prize. We had over $1000 in prizes donated including artwork, jewelry, restaurant gift certificates, personal training sessions, Mary Kay, Pampered Chef, t-shirts, and much more.

SMS rentals let us borrow card tables, chairs and a margarita/daiquiris machine. I've never used a margarita machine so it was a learning experience. Now that I know how they work I want one for every party!

Here is the cake I made. It is a strawberry mirror cake. It was so delicious. It has a thin layer of strawberry Jell-o on top.

This was the cake I made for Martie's Bunco party. It is very similar but no mirror on top.

Still Going Strong

2008-10-03T08:29:00.000-07:00

I'm almost finished with week 7 count down and I'm still going strong. I've been so blessed to not experience any injuries yet. Knock on wood! This weekend will definitely be a big test with 17 miles on Saturday and 13 miles on Sunday. I'm scared but I will let you know how it turns out. I signed up for two official training walks so that should motivate me to get out of bed both days. If you are training for the 3 Day and need motivation or if you are thinking about doing the 3 Day next year I definitely recommend participating in the official training walks or becoming a training walk leader. I don't think I would have done half the walks if I had to do them by myself.

In other news my medical form has been reviewed and cleared so I am now able to complete the final phase of check-in. It looks like I really am going to do this walk.

Virtual Trainer 7 Weeks

2008-10-03T08:27:00.000-07:00

Countdown: 7 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	17 miles	Easy walking
Sunday	13 miles	Easy walking

Training Tip of the Week: Fluids

Recent scientific research has underscored the benefit of remaining well hydrated before, during and following physical activity. Hyponatremia (low sodium) is a rare but serious condition that can cause weakness, cramps, swollen hands and feet, confusion, and even seizures. To decrease your risk of hyponatremia you must replace fluids lost through exercise and consume food with salt. Maintaining fluid balance takes a concerted effort on your part in modifying your drinking behavior throughout your training day. The goal for fluid intake during exercise should be to fully replace fluids and salt lost through sweating. The physiological and performance benefits of doing so are well documented.

The best way to estimate the amount of fluid you are losing through sweating is to weigh yourself before and after exercise. You should drink at least one pint (2 glasses or 16 ounces) of fluid for every pound of weight lost due to sweating. If you weigh more after your training session, you may have drank too much fluid. Another way to estimate your hydration status is to monitor your urine output in terms of frequency and color. If you are urinating a small amount of dark-colored urine, then you need to increase your fluid intake.

Rapid and complete rehydration following exercise requires the consumption of a volume of fluid and salt that is equal to that which was lost as sweat. The fluids that taste good and have some amount of salt in them tend to be consumed more rapidly. It has been shown that athletes who include a cold sports drink during their activity will drink more fluid. Eating foods that contain salt decreases your risk of overdiluting your fluids. Your fluid replacement needs may vary based on the weather conditions, terrain and your training level. Drinking when you are thirsty is the scientifically supported method to use which takes this into account. However, for participants who may find it easier, here are some fluid replacement guidelines to follow under normal conditions:

Pre-training walk/Pre-event:

Drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before a long training walk or the event.
Drink 2 glasses (16 ounces or 1 pint) of fluid 2 hours before exercise. This will allow time to excrete the excess fluid prior to walking.
Remember, in hot or humid weather you may need to drink more fluids.
If you are walking at a slower pace, you may not need to drink as much.

During your walk: Monitor your fluid intake. Drink when thirsty. Your urine should be dilute and you should be urinating frequently. Try to consume 4-5 ounces of fluid per mile (1-2 standard water bottles per hour). This should include water and sports drink.

Post-Walk: Drink a combination of water and sports drink and consume food with some salt after exercising greater than 1 hour.

Virtual Trainer 8 Weeks

2008-09-21T19:21:00.000-07:00

WooHoo! Only 2 months left!

Countdown: 8 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	8 miles	Easy walking
Sunday	6 miles	Easy walking

Training Tip of the Week: Asthma/Allergies

Allergic Rhinitis: An immunologic response that occurs after environmental exposure to an allergen. Most common symptoms include runny nose with clear discharge, postnasal drip, sneezing, itching of the nose and palate and coughing. Nasal congestion may occur as well as headache and fatigue. Training walks and the event course exposes walkers to varied types of grass, trees, pollen and dust which can cause an allergic response. Sleeping in tents on grass fields may also stimulate allergies.

If you have experienced seasonal or situational allergic rhinitis, be sure to bring your allergy medications. Antihistamines (oral or topical, such as Benadryl or Actifed) are most commonly used. Second generation antihistamines such as Claritin or loratidine are less sedating. Nasal corticosteroids are effective but usually take 3 days to begin to work. The best treatment is to anticipate exposures and pre-treat before symptoms begin.

Exercise Induced Asthma: Bronchospasm presenting with wheezing, coughing and/or chest tightness occurring during or after exercise is called exercise induced asthma. It can be seen in 40% of those with allergic rhinitis. Rapid breathing and mouth breathing decreases the body’s ability to warm and humidify air in the nose, throat and lungs. In some people this can cause constriction and inflammation of the lung passages. Beta agonist inhalers such as Albuterol or Proventil can decrease these spasms. 2 puffs, 15 minutes before exercise, should help you for 3 to 4 hours. However, for longer exercise periods such as the Breast Cancer 3-Day or a long training walk, which could be 8 hours, a longer acting medication such as Salmeterol or inhaled corticosteroid should be used. If you are experiencing asthma symptoms during or after exercise, consult your doctor for evaluation. If you normally use an Albuterol inhaler with exercise, be sure to carry it with you on your training walks or discuss changing your medication to the longer acting Salmeterol. Do not put your rescue inhaler in your luggage.

Allergic Reactions: If you have allergic reactions to bee stings, mosquitoes, insects or foods, rapid treatment with antihistamines or epinephrine is best. Be sure to carry your own epinephrine pen on your training walks and the event.

Week 9 Update

2008-09-21T17:14:00.000-07:00

I did really well with the long walks this week but I skipped a few of the short ones for D-Backs games. Saturday I led a 15 mile training walk. I had a great turn out with 10 people. I really enjoyed the route and I think it had plenty of pit stops. We made good time too because we had to be at Foot Solutions for a nutrition clinic at 10:30 and we got there right on time. I felt really good after the walk but two hours later I didn't feel too good and ended up tossing some cookies and other niblets but I won't go into details because that is probably TMI. The cause might have been slight dehydration. I need to better monitor my liquids on long walks. I also had a really bad pain in my hip.

Lisa led today's walk. It was a 10.5 mile walk. I almost didn't go because my hip was still hurting. I decided to push myself anyway. After the first 5 mile loop my hip was hurting even more. Being the stubborn person that I am I didn't give up. Half of our 8 person training group left after 5 miles but I kept going for the last 5. I finished the walk and amazingly my hip felt a lot better in the end.

Things are picking up on the fundraising front. I finished the Pampered Chef fundraiser and I should be able to add $120 to my website as soon as the check arrives. Melissa and I are having a bunco party next weekend and hopefully that will help me meet my $2200 goal. We have lots of great prizes for bunco including a $120 tanning salon gift card, personal training sessions valued at $110, handmade artworks with values between $10 and $100+, lots of restaurant gift certificates, and many more prizes. In total we will be giving out over $1000 in prizes. It should be lots of fun!

Virtual Trainer 9 Weeks

2008-09-21T17:12:00.000-07:00

Countdown: 9 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	4 miles	Easy walking
Wednesday	30 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	45 minutes	Easy cross-training
Saturday	15 miles	Easy walking
Sunday	11 miles	Easy walking

Training Tip of the Week: Rash

Rashes are difficult to interpret without actually seeing them. If you have a persistent rash or any other symptoms associated with a rash, see your doctor for evaluation. A discussion of all possible rashes is beyond the scope of this training tip, however, a rash seen among walkers is a condition called “Capillaritis”. Many walkers develop a rash to their legs without any complaint of injury or trauma.

This rash may be slightly itchy but NOT associated with any lower leg swelling, shortness of breath, fever, chills, red streaks or pain. Capillaritis is a harmless skin condition in which there are small reddish-brown patches caused by leaky capillaries (very tiny blood vessels), primarily on the legs. The capillaries become inflamed, causing tiny red dots that look like cayenne pepper to appear on the skin.

The cause is unknown but this rash develops with prolonged impact activities such as walking. Blood thinning medications such as aspirin, non-steroidal medications such as Ibuprofen, and birth control pills may increase its occurrence. There is no known cure for most causes of Capillaritis. It usually disappears within a few weeks, but may recur. Legs with capillaritis should be kept cool and protected from uv light. Reapply sunscreen to your legs every 2-3 miles or at each pit stop.

Repeated rubbing of clothing against the skin may cause a contact irritant rash. It usually is blotchy and red and can be itchy and burn. There usually are no other associated symptoms. Sweating can cause clothing that was previously OK to become an irritant. Use absorbent socks and clothing that remove moisture from your skin and remove damp sweaty clothing as soon as possible after exercise.

Check your walking outfits for seams that might cause a friction rub. Use petroleum jelly, body glide-like products or zinc oxide (Desitin) to prevent chafing in friction areas. Avoid perfumed lotions, deodorants or soaps that may increase your skin's sensitivity. Test your sunscreen on a training walk to see if it is irritating to your skin or your eyes.

Virtual Trainer 10 Weeks

2008-09-19T20:59:00.000-07:00

Countdown: 10 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	4 miles	Easy walking
Wednesday	30 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	45 minutes	Easy cross-training
Saturday	14 miles	Easy walking
Sunday	10 miles	Easy walking

Training Tip of the Week: Choosing New Shoes

At this point in your training you should be looking for a new pair of shoes. You should plan on having two worn in pairs of shoes for the 3-Day. The best way to find the shoe for you is to seek a technical running store or full service shoe store and get fitted. Walking and running are not the same. In the walking stride, your foot strikes the ground further back on the heel with your toes higher in the air than in the running stride. A walking shoe should have a fairly low, rounded or beveled heel. In fact, a thick, squared-off running heel can lead to shin splints because, as the toes slap down, the foot pulls on the shin muscle. A walker also rolls further off the toes at the end of each stride than a runner. Therefore, your shoe needs to be flexible through the ball of the foot.

Your gait will also determine what kind of shoe you need. Check your old shoes for signs of overpronation or increase in an inner roll of your heel every time your foot strikes the ground. Set your shoes side by side on a table and view them from behind. If the heel cups lean in toward each other, then you probably overpronate. Choose a walking shoe with a medial post or motion control feature. If the heel cups lean outward, you probably underpronate. Choose a walking shoe that is well cushioned with air, gel or other high-density foam, in the heel.

In summary:

Walking and running shoes are not the same. Choose a shoe that works for you. Some types of running shoes may be OK for long distance walking but others may not.
Choose shoes with a low rounded or beveled heel.
There should be a noticeable bend upward at the toe of the shoe (called toe spring).
Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom (New Balance offers shoes with both).
Overpronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
Underpronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
Buy your shoes from a reputable technical walking or running store, not a department store.

Virtual Trainer 11 Weeks

2008-09-10T21:28:00.000-07:00

I've been slacking on the blogging lately but I definitely haven't been slacking on the training or fundraising. Last week I completed all of my training plan (but in a slightly different order). We had a very tough walk on Saturday but finished about 11.5 miles before we went to a nutrition clinic sponsored by Foot Solutions. I completed the remaining 1.5 miles later that day. The nutrition clinic was very informative.

In other news my teammate Martie had a bunco party Friday night and it was a blast. I won a personnel fitness session, a lotion and shower gel set, and a bag of jelly bellies. I also made a pink ribbon cake for the party so I need to post a pic of that soon. Martie raised over $500 from the bunco party. We had so much fun that my other teammate Melissa and I are planning another bunco party. It will be Sept. 27th so we don't have much time to plan.

I also just had a Pampered Chef catalog show fundraiser. I don't know the totals yet but I'm estimating that I've raised about $100. WooHoo!

Countdown: 11 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	4 miles	Easy walking
Wednesday	30 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	45 minutes	Easy cross-training
Saturday	13 miles	Easy walking
Sunday	9 miles	Easy walking

Training Tip of the Week: Diabetic and Vegetarian Diets

Food is the fuel that you need to train for the Breast Cancer 3-Day. If you are a diabetic or a vegetarian it is important to choose the right kind of fuel to keep your weight down and your energy up.

Walking is a great exercise if you are a diabetic. It is helpful in lowering your weight and your blood sugars. If you are on medication such as insulin or sulfonylureas, you are at risk for low blood sugar during or after exercise. It is important to monitor your blood sugars and your caloric intake. If your blood sugar is <100>

Aim to eat a variety of fresh fruits and vegetables daily.
Eat leaner protein sources such as chicken breast without the skin, light meat turkey, fish and soy. Protein is important for maintaining the muscle strength and mass of your body.
Try eating a whole-grain breakfast cereal, whole-grain breads, whole-wheat pasta or brown rice. Studies have shown that those who eat the recommended 25-35 grams of fiber daily are less likely to be overweight.
Sportsdrinks are useful to decrease dehydration while exercising. Consuming sugar-free juices (ie. Crystal light or KoolAid) and snacks containing salt can accomplish the same goal.

In order for vegetarian diets to support optimal athletic performance, it is important to incorporate an adequate amount of protein into your daily diet. Many people believe that following a vegetarian diet means they automatically will lose weight. This is not necessarily the case as many vegetarians inadvertently have a high fat intake based on whole-fat dairy products, butter, eggs, cheeses, nuts and seeds. Below are some tips for following a healthy vegetarian diet to help lose weight, maintain an optimal protein intake and support your training walks.

Choose low-fat or fat-free dairy products or low-fat fortified soy products.
Build your protein around legumes, tofu and tempeh.
Watch serving sizes on nuts and seeds; they are full of healthy fat but are very concentrated in calories.
Avoid fried foods and choose those that are baked, broiled, or steamed.
Add protein powder to shakes or cereal if you are not getting enough.
Increase your bean intake; they are high in protein and fiber.
Add soy products to your diet.
Limit snacks that are high in sugar and fat.
Flavor foods with salsa, lemon juice and vinegars instead of high-fat condiments like butter, mayonnaise and high-fat dressings.

Certain vitamins and minerals such as iron, riboflavin (vitamin B2), vitamin B12, calcium and zinc must be consumed in adequate amounts. These typically are found in animal based foods. Fortified soymilks are great for boosting calcium and vitamin B12. Eggs also are a great source of B12. Outstanding iron sources include fortified breakfast cereals, bread, textured vegetable protein, legumes, dried beans, nuts, dried fruit and green leafy vegetables. Eating rich sources of vitamin C with meats will help enhance iron absorption.

Virtual Trainer 12 Weeks

2008-08-24T07:03:00.000-07:00

Countdown: 12 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	4 miles	Easy walking
Wednesday	30 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	45 minutes	Easy cross-training
Saturday	12 miles	Easy walking
Sunday	7 miles	Easy walking

Training Tip of the Week: Lateral Knee Pain

“I have a burning pain on the outside of my knee.”
“I hear a snapping sound on the outside of my knee.”
“I have pain on the lateral aspect of my knee every time I walk over 2 miles.”

If you have these symptoms you may have Iliotibial Band Syndrome. The iliotibial band is a layer of connective tissue. It begins at a muscle near the outer side of your hip, travels down the outer side of your thigh, crosses the outer side of the knee and attaches to the outer side of your upper shin bone (tibia).

How does it occur?
ITB syndrome occurs when this band repeatedly rubs over the bump of the thigh bone (femur) near the knee causing the band to be irritated. This condition can result from:

Having a tight iliotibial band.
Having tight muscles in your hip, pelvis or leg.
Your legs not being the same length.
Walking on sloped surfaces.
Walking in shoes with a lot of wear on the outside of the heel.

How is it treated?
Treatment includes the following:

Walking and cycling and other exacerbating activity should be avoided.
Apply an ice pack over the lateral knee for 15-20 minutes 3 times a day for 3 days or ice massage your knee. Freeze water in a paper cup. Peel the top of the cup away to expose the ice and hold the bottom of the cup while you rub the ice over your knee for 5 to 10 minutes.
Take an anti-inflammatory medication, such as ibuprofen (do not take more that the recommended dose) for 3-7 days.
Once the acute pain phase has decreased, start stretching exercises (see below). Stretches should be performed holding each position for 15 seconds, coming up to the starting position and repeating three times. If your symptoms do not improve, seek medical advice.

Training Summary

2008-08-23T18:56:00.000-07:00

I had a really good training week this week. I didn't take a rest day since I took last Saturday off.

Monday	3 miles	Easy walking
Tuesday	3 miles	Easy walking
Wednesday	6 miles	Easy walking
Thursday	5 miles	Moderate walking
Friday	60 minutes	Easy cross-training
Saturday	11 miles	Easy walking
*Sunday	5 miles	Easy walking

*This is planned for tomorrow but I should be able to walk 5 miles easily.

Virtual Trainer 13 Weeks

2008-08-23T18:52:00.000-07:00

Countdown: 13 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	30 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	45 minutes	Easy cross-training
Saturday	11 miles	Easy walking
Sunday	5 miles	Easy walking

Training Tip of the Week: Course Specific Training

Part of your training for the Breast Cancer 3-Day includes practicing conditions of the event.

It's a good idea for training walks to include hills of different grades, as well as walking on flat surfaces. This will help prepare you for any hills you may encounter on the event.

What is the climate expected to be? If it is cool and rainy, try out your rain gear ahead of time. Consider rubber covers for your walking shoes. Practice layering Coolmax or moisture wicking long sleeved shirts under your windbreaker or rain jacket. Take note of your hydration in cool temperatures. Weigh yourself before and after a walk to assess your rehydration status. Often you will not drink enough in cooler weather.

If the climate is expected to be hot, use your shorter training days or walk part of your long walks in the heat to increase your heat tolerance. Exercise at least twice a week in the heat during the last 8 weeks of training. Take extra safety precautions during heat training. Walk with a buddy and be sure to choose a course where you can rest in the shade. Carry your sunscreen with you and reapply it during long walks.

Pre-exercise hydration is very important. Drink at least 16 ounces of fluid 2 hours prior to exercise. Then carry extra water and sports drink with you. Your body requires extra energy to cool your core body temperature down. This can decrease your exercise endurance. Stop if you become fatigued, dizzy or lightheaded.

How I Spent My Summer Vacation

2008-08-23T18:15:00.000-07:00

I just came back from Texas and had a good ole time. I got to visit with family and friends and do lots of shopping. I spent the first few days in Austin with my sister. She is expecting twins so I co-hosted a baby shower for her. I got in several good training walks while I was there too. Austin is hilly so this was even better training. Unfortunately I missed the 10 mile Saturday walk but I did a combined 9 miles or so on Friday while walking around the neighborhoods and the outlet mall. My sister's neighborhood has some really nice walking trails. Austin was also at least 15 degrees cooler than Phoenix so I didn't have to get up super early for the walks.

The rest of my vacation I spent in Houston. It rained every day we were there. I still managed to get in some daily walks outside between downpours. The last day I walked around the mall before it opened because it rained most of the morning. This was the best walk though because it was cool inside the mall and they played music. I walked 6 miles or 3 times around the mall. Then I treated myself to a big soft pretzel and some shopping.

While I was in Texas I also discovered the New Balance outlet in Houston Premium Outlet Mall. I got a pair of New Balance 828 shoes. I loved these shoes so much that I went back and bought a second pair. Since they were running a $15 off special they were only $45 each so I couldn't pass them up. I saw the same shoes at the New Balance Chandler store for $100 so I think I got a pretty good deal. I also picked up two pink ribbon t-shirts. Since New Balance is a big supporter of the 3 Day I like to support them too.

Margaritaville Event

2008-08-23T15:34:00.000-07:00

One of the Arizona 3 Day teams had a fundraiser on August 9th at Margaritaville in West Gate. They had a silent auction, raffle, and dinner. My friend Sandy and I went. It was so much fun. Margaritaville gets pretty crowded so we decided to get there early. We arrived at 5:00 pm and put our name on the waiting list. We were told there was a 15 minute wait but it was more like 30. But that gave us enough time to check out the silent auction and buy raffle tickets. The silent auction required the winner to be present at the end of the evening and we didn't want to wait around so we decided not to bid on anything. There were some great prizes though. I also got to chat with some of the ladies from the team hosting the fundraiser. I train with several of them so it was nice to see everyone when we weren't sweaty during long training walks. We also got to see the Pink Ribbon Tour which is a pink fire truck and a group of fire fighters who travel the country to promote breast cancer awareness. We finally got a table in the restaurant and enjoyed some Cheeseburgers in Paradise. Very yummy! On Monday, Sandy and I both found out that we won raffle prizes. We don't know what we won though. I will let you know what we won after I pick them up.

The Expo

2008-08-22T18:07:00.000-07:00

I'm a little behind on postings since I was on vacation. I attended the Arizona 3 Day Expo on August 9th. The Expo was held at the JW Marriott Resort in Northeast Phoenix. To kickoff the Expo there was a 10 mile walk starting at 5:00 am. I left my house at 3:45 am to pick up Martie so we could carpool over there. We got there in time to register and stretch. The walk was really nice. I think it gave me a little taste of what the 3 Day will be like. There were some Crew volunteers cheering us on and telling us where to go. Also some of the Bikers For Boobs crew was there to stop traffic for us. I think there were 300 walkers or so. I learned a few things to keep in mind for the 3 Day. First of all, with so many walkers there will surely be a back up when the daily walks start, especially if all walkers start at the same time so slow down and remember it is not a race. Second, don't stop at the first bathroom break. It seemed like 298 of the 300 walkers all stopped at the first pit stop (and there were probably only 2 stalls). Thankfully I didn't have to go. The second stop had much nicer bathrooms and there wasn't a line. Third, don't forget the sun screen. Luckily I didn't get burned but I got a little tan. Finally, Komen miles are longer than regular miles and the same was true for this "10 Mile" walk. I think I need to step up my training a little and walk a mile or two more than the recommended plan each day.

It was a wonderful walk and the Crew people were super nice. I didn't think there was going to be snacks along the way but about 2/3 through the walk there was a stop with pastries and water. It hit the spot.

The Expo started after the walk. The 3 Day sponsors were there handing out goodies and selling merchandise. Our first stop was at the cheering station table. Martie made a poster with our team name on it. They are going to take the posters to the cheering stations at the 3 Day.

Next we went around to the different outfitters and checked out the merchandise. Runner's Den had a special on socks. Any pair you could find in the bin was $5. I picked up a pair of Brooks socks and New Balance Double Layer socks. I love the double layer socks. They are wonderful. Next we stopped at the Chiropractor's table and grabbed a pair of free pick shoe laces. They are so adorable. We checked out the pink tents they will have at the 3 Day. We also ran into some of the people we've been training with and stopped to chat. We saw a "how to pack demo". The lady giving the demo was super organized and she had an awesome duffle bag. Since we were tired from getting up so early and the walk, we decided to skip the workshops and head home.

Virtual Trainer 14 Weeks

2008-08-17T07:39:00.000-07:00

Countdown: 14 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday 30 minutes Moderate cross-training
Thursday 5 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 10 miles Easy walking
Sunday 6 miles Easy walking

Training Tip of the Week: Medications

Exercise can potentiate the effects of medications and increase possible side effects. Discuss your current prescription and over-the-counter medications with your primary care physician, even if you take them only as needed. The following medications can be especially affected by a 60-mile walk.
Blood Pressure Medications: Diuretics (hydrochlorothiazide, lasix, furosemide) may cause electrolyte imbalances, dehydration and potentiate the risk for heat illness. Discuss stopping your diuretic, decreasing the dosage or changing the medication during the Breast Cancer 3-Day.
Anti-inflammatory Medication: May cause gastrointestinal irritation such as heartburn, diarrhea or even stomach bleeds. They also can cause kidney injury and lower leg swelling. The stress of exercise can increase these side effects. Do not exceed the recommended dosage of 2 tablets of ibuprofen (400 mg. every 8 hours) or 1 tablet of Naprosyn (225 mg. every 12 hours).
Diabetic Medication: Insulin and sulfonylureas, which increase insulin in the body, can increase the risk of lower blood sugars during and after exercise. Know the signs and symptoms of low blood sugar (shakiness, blurred vision, difficulty walking or problems concentrating). Be prepared for low blood sugar by carrying 15 grams of carbohydrate with you when you exercise (2 glucose tablets, 1 small box of raisins or 5 lifesavers). Test your blood sugar before and after exercise. If it is less than 100 mg/dl before exercising you may need to eat 15 grams of carbohydrate. Estimate an expenditure of 100 cal/mile and plan your medications and food accordingly. If you experience low blood sugar, talk to your doctor about changing your medication or food needs.
Diet pills or Energy pills: Most diet medications are stimulants that contain pseudoephedrine, phenylephrine and/or caffeine. Even “herbal” products may contain Ma Huang, ephedra or derivatives of caffeine such as guarana. These drugs will increase your heart rate, heart palpitations and dehydration. None of these medications have shown any long-term weight loss effect. Avoid taking these drugs while training for the Breast Cancer 3-Day.
Antibiotics: Certain antibiotics (Doxycycline; Minocycline, Tetracycline, Accutane) may increase your risk of sun sensitivity. Be sure to use extra sun block that has zinc oxide or titanium oxide as its active ingredient and also wear a wide brimmed hat.

100 Days to Go!

2008-08-06T22:11:00.000-07:00

I received an email today stating that phase I of the online check-in for the 3-Day is now open. This phase opens 100 days prior to the 3-Day. I can't believe there are only 100 days left. I am excited but also nervous. My training is going really well so I think I will be ready but 60 miles in 3 days definitely makes me nervous. I also have some fundraising left to do. I still need to raise around $500 to be able to walk. I have some fundraisers that I am planning for the next few months. I am doing a Pampered Chef catalog show in August. I am going to be auctioning off some donated art on Ebay. Martie is going to help me with this and we are going to split the donations. Our team is planning a kick ball tournament. I am looking forward to that. It sounds like so much fun! I also might be having a Bunco tournament. Martie is having a Bunco tournament later this month so if her's turns out well then I might have one too.

There is still a lot to raise and a lot of miles to walk but I will hopefully complete these goals in the next 100 days.

Training Walk Leader Gear

2008-08-03T23:02:00.000-07:00

I finally got my Training Walk Leader orange bandanna and purple pin in the mail this week. You are supposed to get it after you lead two training walks but I didn't know I was supposed to specifically ask for it. I thought after I turned in two sets of sign-in sheets they would realize I did my two walks but it didn't work like that. I think I've lead 5 or 6 walks so far. I emailed the coordinator and told her I did my two walks and she mailed my stuff.

Shoes

2008-08-03T22:45:00.000-07:00

As a mentioned in a previous post, I went to a shoe fitting clinic 2 weeks ago. I purchased a new pair of shoes and I'm been breaking them in. Saturday was the first long walk I've worn them on. I honestly haven't noticed a huge difference but I think these shoes will hold up much longer than my other ones. All of the New Balance shoes I've owned have fit really well. However, they don't seem to last very long. I've gone through at least three pairs of shoes already this year. The lady who sold me these new shoes said they should last at least 6 months. Even with all of the miles I will be walking I believe her about these shoes. They seem better quality, more rigid, and more firm than my past pairs. If you buy New Balance shoes go for the higher numbered ones (800 or above). My past shoes were in the 400's and 500's. These new ones are 1040. It definitely makes a difference.

I also purchased some new socks this week. I tried the Thorlos but I thought they were too think and my feet didn't "breathe" well in them. I purchased some Champion socks instead. They have the CoolMax technology that helps keep your feet dry and cool. They are also cushioned on the bottom and around the toes. I wore them for both my 8 mile Saturday walk and 6 mile Sunday walk (different pairs) and I really like them so far. Other socks I've tried are Danskin (which I also like), Hanes Cotton Crews (they are ok but the cushion wears after a few washings), and Hanes CoolMax (too thin). Shoes and socks are the most important gear for the 3 Day so it is important to try out different kinds and find out what works the best for you.

If you are a 3 Day walker let me know what kinds of shoes and socks you like to wear.

A Successful Week

2008-08-03T22:36:00.000-07:00

Week 16 is officially complete! I think I did very well with my training this week. I almost stuck with the schedule.

Here is the recommended schedule:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	8 miles	Easy walking
Sunday	6 miles	Easy walking

This is what I actually accomplished:
Monday Step & Sculpt Class (step 45 min, sculpt 15 min)
Tuesday Rest
Wednesday Walk 3 miles, Step Class (step 45 min)
Thursday Step & Abs Class (step 45 min, abs 15 min)
Friday Walk 4 miles
Saturday Walk 8 miles
Sunday Walk 6 miles

I am addicted to step aerobics. I should swap some of that time for walking but overall it wasn't too shabby. I have noticed my endurance increasing lately too. Unfortunately during Saturday's walk I got some minor blisters and shin splints. It didn't stop me from walking on Sunday so it wasn't too bad.

Virtual Trainer 15 Weeks

2008-08-02T15:49:00.000-07:00

Countdown: 15 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	10 miles	Easy walking
Sunday	6 miles	Easy walking

Training Tip of the Week: Pregnancy

Walking is a great exercise for you to continue with during pregnancy. Studies have shown that continuing to exercise during all three trimesters of pregnancy can improve your sense of well-being, decrease your risk of postpartum obesity, and decrease your recovery time after delivery. Some studies have shown shorter labor times, lower caesarean rates and children with higher neuro-developmental scores at 1 and 5 years of age in mothers who exercised during their pregnancy.

Having said all of this, remember that you must have a written letter of clearance from your obstetrician prior to participating in the Breast Cancer 3-Day during your pregnancy. Most normal, uncomplicated pregnancies will have no contraindication to walking. If you have never exercised, or are not a walker, now is not the time to train for a long walk.

There are several changes that occur to your body during pregnancy and a few tips to remember. Pregnancy increases your metabolic rate and you will burn an extra 300 kcal/day. This means that you will fatigue quicker than you did previously. It also is easier for your body to overheat. Be sure to walk early in the morning or late afternoon. If you are feeling hot, stop and rest in a cool place. Heat exhaustion and dehydration can stimulate premature labor. Listen to your body and don’t push yourself to the point of fatigue.

In addition, as you progress through your pregnancy there is an increase in the hormone relaxin. This hormone increases your flexibility to help your pelvis during labor. However, you can also overextend your joints while stretching or overstriding. Be sure to shorten your stride during walking and be careful not to overstretch.

Discuss your walking plan with your obstetrician. Have realistic goals of your participation in the Breast Cancer 3-Day. A successful event does not have to include walking all 60 miles.

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: Corporate Matching
Take advantage of corporate matching gifts programs. Many of your donors may work for companies that have a program like this - their donation could double simply by filling out a form from their Human Resources department and following the steps to submit a matching gift (go to http://www.the3day.org/, Donate Now > Information for Donors > About Matching Gifts for further information).

Weekend Recap

2008-07-27T22:32:00.000-07:00

The weekend plans were ruined by thunderstorms. We were going to go to Flagstaff and spend the weekend camping and hiking but halfway there it started to rain. Then it started to pour. We continued to drive, hoping the rain would stop. We got to Flagstaff and it was still raining. We went to dinner and drove around the town. We thought we could wait it out. There was no way we could set up our tent so we rested in the car. By midnight we decided to turn around and go home. It was a very disappointing trip. I stayed inside our house the rest of the weekend and read books, watched movies, and baked. Saturday evening I walked about 5 miles. I intended to walk today but finished less than a mile. I've been doing ok with the walking plan and overachieving on the cross training. I really enjoy step aerobics. I could go every day of the week but I need to cut back and do more walking.

Virtual Trainer 16 Weeks

2008-07-27T22:31:00.000-07:00

Countdown: 16 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	8 miles	Easy walking
Sunday	6 miles	Easy walking

Training Tip of the Week: Kneecap Pain

"I have this grinding sound when I bend my knee."
"My kneecaps ache after I walk."
"I can’t squat or kneel any more."
"When I sit for a long time and then stand up, I have severe pain all over my knee."

If you have these symptoms, you may have patellofemoral pain syndrome, or runner’s knee.

Patellofemoral pain can occur from overuse of the knee in sports and activities such as running, walking, jumping or bicycling. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. This syndrome also may result from the way your hips, legs, knees or feet are lined up. If you have wide hips or underdeveloped thigh muscles, are knock-kneed, or have feet with arches that collapse when walking (a condition called overpronation) you may be pulling your kneecap out of it’s groove and causing your pain.

What are the symptoms?
The main symptom is pain behind the kneecap. You may have pain when you walk, run or sit for a long time. The pain generally is worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping or grinding in the knee.

How is it treated?
Treatment includes the following:

Place an ice pack on your knee for 20 to 30 minutes, 3 times a day for 1 week.
Elevate your knee by placing a pillow underneath your leg when your knee hurts.
Take anti-inflammatory pain medication, such as ibuprofen, as prescribed by your health care provider.
When the pain is decreased, start to strengthen your thigh muscles to get the kneecap back in it’s groove. See exercises below.
Infrapatellar strap (a strap placed beneath the kneecap over the patellar tendon) or a neoprene sleeve with a cutout for your kneecap may give you some support.
Have your gait checked for overpronation. Arch supports may be necessary. If your symptoms do not improve seek medical advice.

Training Walk & New Shoes

2008-07-19T19:16:00.000-07:00

I did a 7 mile training walk with a group of other 3 Dayers today. I woke up at 5:00 am (and hit the snooze button until 5:15). We met up at Foot Solutions in Litchfield Park. We did a four mile loop followed by a three mile loop. Total mileage was actually 7.34 miles. The weather was cool for a July morning is Arizona but very humid due to the monsoon season. It was a nice walk with some good company.

We ended the walk at Foot Solutions. They surprised us with fruit, water, and Gatorade. It was wonderful! Foot Solutions hosted a clinic about shoes and socks. They gave a short lecture about properly fitting your feet for good shoes and socks. There are three types of walkers, over-pronaters, neutral, and under-pronaters. After the lecture they measured our feet and watched us walk. Then a computer measured the pressure from our feet and printed a color graph of the pressure in different areas. I found out that I am an under-pronater. Only 5% of people are under-pronaters. They also recommended arch supports for my feet because my arches collapse when I walk.

I found some more information about over-pronating and under-pronating on http://www.runningforkicks.com/definitions.asp

Pronation is simply the process feet follow when hitting the ground during running or walking. The heel strikes first, then the foot rolls down through the arch to the toes. Ideally, weight is distributed evenly across the foot during this process– in a “neutral stance.” However, many runners inadvertently allow their feet to roll inward or outward– conditions called over- or under-pronation.

Without the proper support, over- and under-pronaters can suffer from:

foot, leg and knee strain
shin splints
runner’s knee
calluses
or pinched nerves

With this in mind, we’ve hand-picked fitness shoes which help stabilize the foot and provide extra support– minimizing strain and enhancing performance.

NEUTRAL STANCE

Tendency to maintain an evenly-balanced stance while running.
Pull out an old pair of running shoes and look at the soles. You’re likely to have a neutral stance if the wear is relatively even across the inner and outer arch.
Our recommended “neutral” shoes combine even support, stability and cushion.

SEVERE TO MODERATE OVER-PRONATION

Tendency to allow the foot and ankle to roll inward while running—potentially causing foot, leg and knee strain, shin splints, runner’s knee, calluses or pinched nerves.
Pull out an old pair of running shoes and look at the soles. You’re likely a severe to moderate over-pronater if there is extremely heavy wear on the inner arch.
Our recommended shoes for severe to moderate over-pronaters provide extra support and stability– facilitating a more balanced stance and minimizing strain. You should notice a significant difference in your comfort level and performance.

MODERATE TO MILD OVER-PRONATION

Tendency to allow the foot and ankle to roll slightly inward while running—potentially causing foot, leg and knee strain, shin splints, runner’s knee, calluses or pinched nerves.
Pull out an old pair of running shoes and look at the soles. You’re likely a moderate to mild under-pronater if there is somewhat heavy wear on the inner arch.
Our recommended shoes for moderate to mild over-pronaters provide extra support and stability– facilitating a more balanced stance and minimizing strain. You should notice a difference in your comfort level and performance.

UNDER-PRONATION

Tendency to allow the foot to roll outward while running.
This condition affects fewer runners than over-pronation, but it can also cause foot, leg and knee strain.
Pull out an old pair of running shoes and look at the soles. You are likely an under-pronater if you notice heavy wear on the outer arch– from the heel possibly to the toe.
Our recommended shoes for under-pronaters provide extra support and stability– facilitating a more balanced stance and minimizing strain. You should notice a real difference in your comfort level and performance.

I tried on some shoes that they recommended. The Brooks and New Balance were the best shoes for my feet. I thought the Brooks were a little too narrow in the right toe area. I decided on the New Balance. I can't wait to start walking in my new shoes.

Virtual Trainer 17 Weeks

2008-07-19T19:11:00.000-07:00

Countdown: 17 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	4 miles	Easy walking
Sunday	3 miles	Easy walking

Training Tip of the Week: Walking Technique

I know what you’re thinking. How hard can this be? Everyone knows how to walk. But, when you are walking 60 miles, technique can be the key to preventing injury and increasing your walking speed.

Four common walking errors:

Staring at the ground: Keeping your head down and shoulders slouched can lead to tightness and fatigue in the upper back, neck and shoulders. Focus your gaze off at the horizon and not down at your feet or the ground just in front of you. This will tend to pull your whole body more upright. Pull your shoulders back and chest forward.

Taking an extra long stride: This can lead to sore shins, tightness in the back of the thighs (hamstrings) and a jarring thud with every step. Try rolling, not bouncing, from one stride to the next. Try to put your foot down as fast as you can. Don’t reach for the longest possible stride. Feel you body glide along the ground and try not to let your heels slam into the ground on each step.

Chicken wings: Elbows flailing out to the sides with each arm swing can cause neck, shoulder and upper back pain. Feel your thumb rub the waistband of your pants as your hand swings back and then stop it there. Don’t let it swing any further back. Imagine trying to elbow the walker directly behind you. Don’t let your hips have an exaggerated side-to-side sway.

Hyperextending your back: Excessive arch in the low back can cause tightness in the lower back and upper gluteal (buttock) muscles. Keep your rear end tucked underneath you by gently pulling your navel into your spine and flattening your stomach.

Virtual Trainer 18 Weeks

2008-07-11T20:29:00.000-07:00

Countdown: 18 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday 15 minutes Moderate cross-training
Thursday 5 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 7 miles Easy walking
Sunday 6 miles Easy walking

Training Tip of the Week: Shin Splints
Shin splints is a term broadly used to describe pain in the lower extremity. Most commonly it refers to medial tibial stress syndrome. People will describe pain in the inner part of the lower half of the shin. At first the pain may begin at the start of exercise and then decrease after a warm up period. However, with continued exercise the pain can become constant.
Shin splints are caused by overuse from repetitive activity. Walking increases the size and strength of your calf muscles. The calf muscles on the back of your leg can create an imbalance of forces on your anterior leg and cause inflammation. To prevent shin splints, adequately warm up your anterior and posterior leg muscles before exercise. See the stretching tips in your 3-Day Handbook.
If you experience shin splint pain, decrease your walking mileage and focus on stretching. Start with the runners lunge stretch for the calf or put a towel around your foot and pull your toes up towards your head. If you can, try sitting on your knees and feet to really stretch the front part of your leg. Be careful because this is hard on your knees. Freeze water in a paper cup and ice your shins right on the bone for 5 minutes, three times a day. Consider adding an over the counter arch support and check your shoe for adequate shock absorption.
Once you have stretched and your pain is decreased, begin strengthening exercises. Start with toe taps, first straight up and down then right and left. Add heel raises and toes raises. Finally, put a towel on the floor and, keeping your heel on the floor, use your toes to grab an edge of it, pulling it towards you. Try to increase your walking gradually and alter your walking surfaces to include grass, dirt, and track surfaces as much as possible. If your symptoms do not improve or get worse, see your doctor for evaluation.

Virtual Trainer 19 Weeks

2008-07-04T13:00:00.000-07:00

Countdown: 19 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	6 miles	Easy walking
Sunday	5 miles	Easy walking

Training Tip of the Week: Stretching

Stretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilates class into your training program.

Some guidelines for stretching are:

Warm up first (walk for 3 to 5 minutes).
Hold each stretch for 10 to 15 seconds.
Achieve the stretching position gently. Do not bounce.
Only stretch within your limits. If you feel any discomfort, stop.
Remember to breathe while stretching.
The most important stretch is after your exercise.

Here are some stretching tips to follow while on the event:

Stretch 5 minutes per hour.
Stretch in the morning before you hit the road.
Stretch at all the pit stops.
Stretch waiting for the port-a-potty.
Stretch at a red light.
Stretch at a green light.
Stretch when you come into camp.
Participate in organized stretching in camp each evening.

Virtual Trainer 20 Weeks

2008-06-29T17:13:00.000-07:00

Countdown: 20 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	15 minutes	Moderate cross-training
Thursday	4 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	6 miles	Easy walking
Sunday	4 miles	Easy walking

Training Tip of the Week: Cross Training

Cross Training can be a helpful addition to your 3-Day training program. It allows you to build muscle endurance while decreasing overuse injuries. Remember the 10% rule: you should increase your activity 10% each week in order to give your body time to recover between your training walks. It is possible to do too much, too soon. Pace yourself and pay attention to how your body feels at all times. While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:

Elliptical Trainer
Bicycling
Stair Stepping
Rollerblading
Pilates

Strength training through resistive bands or low weights is also an important part of your training program because it can build muscle. Muscle increases your endurance and burns fat better than fat does. It need not be an extensive weight lifting program. Interval or circuit training (i.e. Curves classes) alternate aerobic activity with strength exercises. They can be an efficient complement to your training program.

Training Walk & Fundraiser

2008-06-20T18:10:00.000-07:00

Last weekend I led two training walks. We walked four miles on both Saturday and Sunday. On Saturday we had 12 people come out and Sunday there were 6. I enjoyed meeting other 3 Day walkers. I think I'm going to have a great group of people to train with. I hope everyone continues to come to the training walks.

Leap's will be donating 25% from last weekend's sales to my walk. Since our training walk group met up at Leap's I was able to kill two birds with one stone. I don't know the weekend's total yet. I've been super busy with work lately that I haven't made it back to pick up the donation. I hope to get it tomorrow morning.

Virtual Trainer 21 Weeks

2008-06-20T18:07:00.000-07:00

Countdown: 21 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	Rest
Thursday	4 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	5 miles	Easy walking
Sunday	4 miles	Easy walking

Training Tip of the Week: Nutrition for Weight Loss & Performance

Food is fuel and carbohydrates such as breads, pasta, cereal, fruits and vegetables are the primary source for your muscles during exercise. Protein such as cheese, meat and nuts provide long-term storage energy and help build muscle glycogen (sugar) stores. With your increased exercise you will be burning more calories and while now is not the time to go on any drastic diets, if you are overweight, it is a good time to begin following a healthy, well-balanced diet.

The key to weight loss is taking in fewer calories than you burn. Your training program will increase the number of calories that are used therefore, if you maintain your current caloric intake, you should experience some weight loss. Your goal should be weight loss of no more than 1 to 2 pounds per week. You do need to eat enough calories to support your increased activity, so listen to your body. If you are feeling weak and tired after a long walk, you may not be eating and drinking enough carbohydrates.

Remember that the addition of strength training during your cross training days will also help to burn fat tissue while building muscle tissue. Muscle burns more calories than fat, however, it also weighs more than fat. Do not weigh yourself more than one time per week. Instead, take notice of how your clothes fit and how you feel.

During training: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, 1/2 banana, 16 ounces of sports drink or 3/4 sports bar.

Post training walk: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Do not binge eat. In your training diary, add a column for calories consumed. Keep an estimate of your energy expenditure and gauge your intake appropriately.

Lots of Catching Up To Do

2008-06-14T18:36:00.000-07:00

I've been so busy with work and fundraising and training that I haven't had a chance to post any 3 Day updates. I had two wine tasting events in the past two weeks. They were a lot of fun and the wine was very good. Thanks to everyone who came out.

This weekend I also had the Leap's fundraiser. I hosted a training walk and we met up this morning at Leap's. There was a great turn out for the training walk. I think we're going to have a fantastic group to train with this year.

Virtual Trainer 22 Weeks

2008-06-14T18:35:00.000-07:00

Countdown: 22 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	Rest
Thursday	4 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	5 miles	Easy walking
Sunday	3 miles	Easy walking

Training Tip of the Week: Blister Prevention and Care

The direct result of a friction rub, blisters can be caused by pressure in the shoe or moisture from perspiration. Staying well hydrated throughout the 3-Day is important for all aspects of an injury-free walk, and this includes blister prevention. Dehydration allows the skin to fold on itself and create a friction rub. Proper shoe and sock selection also is key to preventing blisters.

Hot spots are places on your feet where you feel tenderness, pressure, heat or pain. If you feel a hot spot during a training walk, stop and change your socks. Increase protection over that area by applying moleskin, 2nd Skin® or a bandage. Moleskin should not be removed until the end of the walk to prevent peeling off of the skin. Be sure there are no creases in the bandage, which could cause friction.

If you develop a blister, try not to pop it. Blisters are nature’s way of creating a protective cushion and protect the skin from infection. Small blisters should be covered with a square of second skin and bandaid or a corn pad. Do not leave second skin on overnight as it will dry out and can irritate the skin.

For large painful blisters, clean the blister with an alcohol pad and have a medical professional drain it with a sterile needle. Be sure to keep the open blister covered with antibiotic ointment to prevent infection. Benzoin liquid, Nuskin or “Toughskin” spray are sometimes used to “toughen” the skin at problem areas. Try this out before the 3-Day. Do not get a pedicure or try to remove calluses before the event or long training walks. Do not wear toe rings on your long walks. The heat may swell your toes and feet, decreasing their blood circulation.

Virtual Trainer

2008-06-07T20:04:00.000-07:00

Countdown: 23 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	Rest
Thursday	3 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	4 miles	Easy walking
Sunday	3 miles	Easy walking

Training Tip of the Week: Foot Care - Shoes and Socks

Proper shoe and sock selection before the event is key to keeping your feet healthy and preventing blisters and other problems with your feet. Buy shoes at the end of the day when your feet are a little swollen and ensure that your shoes are the correct size and fit the architecture of your foot. Have your foot measured for length and width for proper fit.

The Wonders of a Walking Shoe
As you train for the Breast Cancer 3-Day, you’ll want shoes designed specifically for walking. These shoes have:

Thinner midsoles, because walkers apply less force than runners.
A different center of pressure to allow for walkers’ straighter strike path.
A smaller heel cleft angle since heel cleft changes relative to speed.

New Balance is the Official Shoe of the Breast Cancer 3-Day. Their 844 and soon-to-be-introduced 845 Walking Shoes are great options for the event and also part of the Lace Up for the Cure® Collection benefiting Susan G. Komen for the Cure. Plan on getting two pairs for training and two pairs that have been broken-in four to six weeks in advance for the 3-Day itself.

Click here to find a New Balance Outfitter near you that can properly fit and recommend the perfect shoes for you!

Choosing the Right Socks
Choose a sock that pulls moisture away from your feet. Synthetic socks such as “Coolmax” or “Dryfit”, or wool socks are better than pure cotton for keeping your feet dry. Try wearing two socks or double-layered socks. Make sure that the socks fit well and don’t bunch up in any areas. Plan on changing to clean, dry socks halfway through the day. Plan on two pairs of clean, dry socks for each day of the event. If your socks are still wet, try foot powder or spraying your feet with antiperspirant.

Use powders that are especially designed for feet. Cornstarch has a sugar base and may not be a good choice if you are prone to fungal infections or athlete’s foot. You also may try Glide or Vaseline to help prevent friction.

Training Walk Leader

2008-06-04T20:47:00.000-07:00

I am going to be a Training Walk Leader. Woohoo! When I signed up to do the 3 Day I checked a little box on the registration form saying that I was interested in being a training walk leader. I didn't really know what that was at the time. Basically I will plan official training walks and serve as a safety monitor. I can plan as many or as few walks as I want and hold them wherever I want. I think training walks are a great way to meet other 3 Day walkers and find people to walk with so I don't have to walk by myself. I had my training walk leader training today via conference call. I learned a lot of good information about safety. There is a website called roadid.com where you can purchase an id bracelet with emergency contacts an medical info about yourself on it. If you carry a cell phone you should program an ICE (In Case of Emergencies) number in it and first response people will know to call your emergency contact. Hopefully there won't be any emergencies but you should always be prepared. The picture at the top of this post is the training walk leader legacy pin. If I organize 2 or more training walks I will get one of these pins and an orange safety bandanna. I plan to organize my first training walk this weekend.

My Virtual Personal Trainer

2008-06-02T20:42:00.000-07:00

Each week for the next 24 weeks I will be receiving a personal training email from the 3 Day coaches. Here is the first one.

Countdown: 24 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	3 miles	Easy walking
Wednesday	Rest
Thursday	3 miles	Moderate walking
Friday	30 minutes	Easy cross-training
Saturday	3 miles	Easy walking
Sunday	3 miles	Easy walking

Training Tip of the Week: Your Training Program

Training for an endurance event like the 3-Day involves three things:

Developing muscular strength and endurance
Building cardiovascular fitness
Experimenting with exercise gear, diet and fluids

Muscular strength and endurance is exercise specific. Walking is not the same as running; your feet hit the ground further back on your heel with your toe higher in the air and then you roll farther off the toes with each stride. Runners may never develop the arch support or mid foot strength needed by a walker. Your brain needs to learn which muscles to use and your body needs to develop the strength to walk. Not just for one mile but for 20 miles. Nothing trains you better functionally for walking than walking itself.

Cardiovascular activity can be developed with any aerobic activity. Cross training has been included to decrease injury while building muscular strength and cardiovascular fitness. This can include cycling, swimming, rollerblading, pilates or any whole body physical activity.

Experimenting with walking shoes vs. running shoes, socks, waist packs, backpacks, shorts vs. tights, etc. is an essential part of training to prevent blisters, chafing and injury. Walking while drinking sports drink, practicing pre-event, on-event and post-event routines for diet and especially fluid management is very individual and may require trial and error.

Your suggested training program allows for all three components of training. Cross training to build your fitness, many long walks to experiment with equipment and diet, and, most importantly, a graduated increase in walking mileage. Note the moderate intensity training days where you can add periods of increased speed or hills to increase your endurance.

As you train, it is important to listen to your body. Often injuries, strains, or areas of inflammation may not show for 1-2 days after a training session.

Cake Walk or Cake for the Walk or Something Like That

2008-06-01T22:24:00.000-07:00

My last Wilton cake decorating class was this week. I plan to sell slices of my final cake to raise money for my walk. Its chocolate so I think it will go over well.

Official Training Walk #2

2008-06-01T22:11:00.000-07:00

I went on my second official training walk today. I met two other 3 Day walkers in Avondale and we walked 3 miles. It was another hot day in Arizona but after the sun started going down it was perfect walking weather. The other walkers were super nice. I will probably join their team if I don't hear back from my other potential teammates soon. They had some really good ideas and some great tips for the 3 Day. Both of them walked last year and they are back for more so it couldn't have been too bad. I hope to do many more training walks with these ladies. They were so nice and they are fun people to hang out with.

Training at Chase Field

2008-06-01T22:02:00.000-07:00

I went to another Diamondbacks game this weekend. The Dbacks played the Washington Nationals. They finally got out of their slump. It was a great game and a very short 9 innings. The game was under 2 hours long. This was my first time to see our star pitcher Brandon Webb pitch in person. He is awesome and definitely worth of his Cy Young award. The Dbacks won 4-0. All 4 runs were homeruns. I was also able to get some training in by walking around Chase Field. It is nice to be able to walk around indoors while the temperature is 100+ degrees outside.

Official Training Kickoff

2008-06-01T21:54:00.000-07:00

The Official 3 Day Training Kickoff was yesterday in Chandler. We met up at the New Balance store, signed in, did some stretching, and went on a nice 3 mile walk. After the walk there was a drawing for a $75 New Balance gift card. Unfortunately I didn't win. It would have been nice though. We were able to hang around for a while and meet other 3 Day walkers while we snacked on bagels and fruit. I met a few walkers but most were from the East Valley so I probably won't be able to train with them. Maybe I will see them again at the 3 Day in November though.

What to Pack?

2008-05-24T18:17:00.000-07:00

I still have a while before I have to pack for the 3 Day but I found this fabulous 3 Day Packing Slide Show and I don't want to lose the link. I need to remember to review the list after I pack to make sure I don't forget anything. In addition to the slide show items I also want to bring:

towels (hand towels, wash clothes, shammy)
camera
cell phone
Advil
chapstick

and other items that I think of over time.

Tick Tick Tick

2008-05-19T22:17:00.000-07:00

I finally got around to updating my mileage ticker. Now I've finished 374 miles. I think this is about the distance from Phoenix to Los Angeles. I need to keep this updated. It is very motivating to see how far I've gone. I have raised over 62% of the fundraising goal. I love logging on to my 3 Day fundraising page and watching the thermometer climb. That is also very motivating.

A Walk in the Park

2008-05-18T12:50:00.000-07:00

I met up with Sarah this morning for a training walk. Sarah is walking the in the Seattle 3 Day with her mom. I believe the Seattle 3 Day is in September. It is interesting to hear about other 3 Day walks. Sarah said the Seattle 3 Day has a lot more hills. She also has to prepare for colder weather and a much higher chance of rain. It rarely rains in Arizona so I am not really worried about it. We walked about five miles around the city park. The weather was really nice this morning. We finished up just before it started to get too hot. I came home and made a fabulous fruit smoothie with strawberries, mango, papaya, and pineapple. It was the perfect treat after a nice walk.

Swing Batter Batter

2008-05-18T12:35:00.000-07:00

After the volleyball tournament I went to the Diamondbacks game with Sandy. It was Chris Young bobble head night. The Diamondbacks played the Detroit Tigers. They ended up losing 2-3 but it was a good game. After the game we stayed for the Trace Adkins concert. I was surprised to see so many country music fans in Arizona. It was a great concert. We had a blast! I am going to count this as my training walk for the day because we parked a mile away from the stadium plus we walked around the stadium to get to our seats. So I got in at least a 3 mile walk on Saturday in addition to playing 7 volleyball games. I am exhausted.

Volleyball for a Cure

2008-05-18T12:19:00.000-07:00

The volleyball tournament was a big success. We had 19 players and 6 teams. Plus we had 15 or so spectators. The tournament was set up with a round robin and double elimination so all teams were guaranteed to play at least 4 games. My team went 1-1 in our round robin. The first round of the tournament we had a bye. Then we played the team that ended up winning the tournament and we lost. We won our second tournament game. We lost our next game to the team that came in second place. It was still a lot of fun. The food was fabulous and the weather was hot. Thanks again to Steve for organizing this event. We raised over $376 so far for Susan G. Komen (some people said they want to give more too).

Fit Flops

2008-05-18T11:56:00.000-07:00

I heard about the new FitFlop fad and I had to jump onboard. Even if the claims aren't true I thought it was worth it to give it a try. If you haven't heard of the FitFlop it is a special flip flop that works your butt, leg, and thigh muscles while you wear them. Here are some of the claims from the website:

FitFlop midsoles incorporate patent-pending micro-wobbleboard^TM technology, to give you a workout while you walk. Developed by Darren James and Dr David Cook at LSBU, the FitFlop's unique safely -tapered midsole places varying densities of EVA under your feet each time you step, to challenge the support and balance muscles of the foot and leg.
They challenge hard to reach muscles more. FitFlops are engineered with a multi-density midsole that stimulates your muscles more while you're wearing them. In independent University testing, FitFlops have been shown to trigger increase gluteal muscle response, increased hamstring response, increase rectus femoris (thigh) response and increased calf muscle response .
Every step you take in your FitFlops helps tone and trim your legs: Studies at Salford University by Dr. Philip Graham-Smith and Richard Jones have shown that the FitFlop midsole extends the amount of time that the slow twitch* muscles are engaged during each step (by approximately 10-12%). So just by wearing a pair of FitFlops you'll get more exercise while doing just exactly what you're normally doing. (*slow twitch muscles produce energy by converting fats into energy aerobically)
FitFlops work your bum muscles more. FitFlops have been clinically proven to increase the amount of time that the gluteus maximus muscle is 'activated' during every single step.
FitFlops have been shown to have a significant effect on the toning muscles of your thighs: The rectus femoris muscle (one of the large muscles in the group of muscles in your thigh) is activated for a longer period of time while walking in FitFlops than while normally shod or barefoot .
Walking in FitFlops is like walking barefoot, but a little bit better. According to a study done at the University of Salford in Manchester, UK, the FitFlop wearer's gait is very similar to that of a barefoot walker, but the added cushion provided by the EVA midsole helps reduce joint strain and absorb shock. In fact, several FitFlop wearers have already reported relief from back pain after a few days of wearing them.
FitFlops make it easier to stay in shape. Just throw them on while you're running errands, walking to work, or working around your house. Most first-time FitFlop wearers report feeling their muscles working more, while 'fitter' wearers feedback has been more toward great comfort and cushion. One woman reported feeling like she'd had a 'bum-blasting' workout after a half an hour of FitFlop-shod walking.

I actually bought a knock-off called FitFoam by Adidas. They were only $14 on sale and with a Kohl's coupon. It definitely beats the $60+ price tag of the real FitFlop. Anything I can do to get toned up for my 3 Day walk is worth it. Plus they are really cute and comfortable.

T-1 Day to the Volleyball Tournament

2008-05-16T07:03:00.000-07:00

We've been planning the volleyball tournament since late March. I can't believe it is already here. I have a few last minute things to do today but otherwise I think we're ready. I keep thinking that I'm forgetting something or wondering if we have everything covered but I think we will be ok. I can't wait!

Over Half Way There

2008-05-13T22:10:00.000-07:00

I have an accomplishment to brag about today. I am over half way to my fundraising minimum through donations posted to my website. Woohoo! I have raised over $1100 so far. I am super excited! As of tomorrow there will be exactly 6 months until the walk. It sounds like a long time but I know it will go by fast. It seems like only yesterday when I attended the kickoff meeting and signed up for the walk but two months have passed since.

I'm Lovin' It

2008-05-11T21:06:00.000-07:00

The original plan was to do another mountain hike this weekend but Chase wimped out. He didn't want to do any walking today but I talked him into waking up this morning, walking to McDonald's, getting some breakfast, and walking home. I don't think he realized how far the McDonald's was. I looked it up on Google and found out it is 3.7 miles each way. But I didn't tell him. It is only a few minutes by car but it took us about 1 hr 15 minutes each way to walk. It is a very nice and refreshing walk through quiet neighborhoods. There were sidewalks the entire way and we only had to cross one busy street. The breakfast hit the spot. I was starving since it was almost lunch time when we got there. We made the 10:30 am breakfast cutoff only by a minute. Immediately after we ordered they switched the menu board to the lunch menu. I had a deluxe breakfast and blue Powerade and Chase had an Egg McMuffin and ice coffee. We rested for a little while before heading back home. I think this is going to be our new Bill Clinton workout.

This is the first weekend that I've been sore. The blister on my right foot is getting bigger and my butt and thigh muscles are aching a little. No pain no gain I guess.

You Got to Know When to Hold 'Em...

2008-05-11T20:39:00.000-07:00

Know When to Fold 'Em...

Saturday night was the poker tournament. It was a BLAST! We played Texas Hold 'Em. It started out with two tables and 50 chips per person. Bets were placed, cards were dealt, and winners were made. CHAP sponsored the event and provided food and prizes. There was a $10 donation per person in order to play. All the donations went to Susan G. Komen for my 3 Day Walk. I was able to add $210 to my 3 Day goal from this event. 1st place received a $30 Best Buy gift card, 2nd place received $20 Best Buy gift card, and 3rd place received a $10 Best Buy gift card. The first person to lose all their chips received a consolation prize. The consolation prize was Cortaid, which was regifted from Craig's Price Is Right debut. I was extremely close to being the first loser and getting the consolation prize but I went all in came out with a 10, J, Q, K, A straight. It was beautiful! Several times I almost lost out but I ended up tying for 4th place. Not bad for a newbie.

After the tournament was over we played some WII and old Nintendo games in Craig's new game room.

Thanks again to Patricia for organizing this event and to Craig to hosting it as his house.

Leaps & Bounds

2008-05-09T22:51:00.000-07:00

We are already over 1 week into May. Do you know what that means? It's time to announce the June fundraisers.

Pampered Chef Catalog and Internet Show - Orders can be placed now through the first week of June. Email me for more information. We are approaching wedding season and Pampered Chef products make perfect wedding gifts. Do you know anyone having a birthday? Did you forget Mother's Day? Have you purchased a Father's Day gift yet? Do you want to get a head start on your Christmas shopping? This is a perfect time! 10%-15% of the sales will go towards my 3 Day Walk benefiting Susan G. Komen for the Cure.

Leap's Frozen Custard & Coffee - Leap's will donate 25% of sales when you bring in a flier on June 13, 14, and 15. Send me an email and I will send you the flier.

Tastings Wine Bar - Wine Tasting Event (date TBD)

It should be a fun month!

Lunch Photos

2008-05-09T22:40:00.000-07:00

As promised, here are some pictures of the desserts from the benefit luncheon this week. I made a 2 tier cake, cupcakes, and a cherry crisp. Erin made brownies and we also had cookies.

The Lunch Bunch

2008-05-07T21:07:00.000-07:00

Today I had a benefit luncheon at work and it went really well. I sold lunch tickets for $10 per person and had 30 people sign up. My plan was to donate the money left over after I paid for food but my co-worker Chris volunteered to buy all the food anyway so I am able to donate the total $300. I got one 6' sub ($29.99) and one 4' sub ($19.99) from a local grocery store. I also bought chips, potato salad, pasta salad, broccoli salad, watermelon, drinks and cookies. I had some people volunteer to bring homemade desserts too. Total cost for food was only $100 and that fed 30 people with tons of leftovers. My co-workers loved it and some asked when I was having the next one. The best part was that this event helped get the word out that I was walking and raising money so in addition to the lunch ticket sales I also received $400 more in online donations. I would like to thank Stephanie and Shana for their help in organizing the event and Erin for helping to get the word out. After the $300 is applied to my fundraising account I will have over $900 towards my $2200 goal.

It's been a long day and I am exhausted so I will post some photos later.

Fundraising Update

2008-05-05T21:36:00.000-07:00

I have completed 20% of my fundraising. WooHoo! But there is still a LONG way to go. Right now I have 3 big events planned for May. On Wednesday is the benefit luncheon. There are about 30 people signed up. After the food is paid for I should be able to add about $200 to my fundraising account. I ordered the sandwiches today and bought soda, chips, and watermelon. I will get the sides and make desserts tomorrow and pick up the sandwiches on Wednesday right before lunch.

Last Friday I solicited more donations for the volleyball tournament from local businesses. Thank you to the following businesses that donated so far:

Johnny Rockets

TGI Fridays

Fazoli's

Nik & D's Chicago Style

Sprouts

Pick Up Sticks

Wings & Rings

Rubios

McDonald's

Tastings

Green Chili's

Emerald City Smoothie

Hungry Howies

A few more business also said they would donate too. I will update and post the final list soon.

The poker tournament is this weekend. This is sure to be a fun time. Patricia is currently planning all the details.

The first May bake sale also went well. I made chocolate chip cookies which seem to be a hit.

It seems like all the May events are coming together nicely. Thank you to everyone who is helping me plan events, all the donors, and all the participants.

Mountain Climbing

2008-05-04T22:33:00.000-07:00

Saturday morning Chase and I got up early to hike the White Tank Mountains. We've done several hikes in the White Tanks but this was the first time we've been down Ford Canyon Trail. The full loop is long and strenuous with lots of hazards. We decided to take the trail to the abandoned dam and turn around. It is about 4.2 miles to the dam (8.4 miles for our total hike). We started at 7:30 am and finished just before noon. The first two miles were a nice, easy stroll. The last two before the dam were tough. I am starting to realize that the hiking trails in Arizona are a different level then what I was used to. Even on some trails I thought were strenuous there weren't any warning signs. When you see a warning sign you know it will be challenging. We continued anyway. There were some pretty difficult rock walls to climb and some steep trails. We finally made it to the dam and it was a total let down. The river bed was dry but we passed some pools of nasty standing water. We also saw lots and lots of lizards. It felt really good to finish such a challenging hike. We stopped for some pizza on the way home. Chase took a nap for the rest of the day and I went to work. We are planning to hike another trail next weekend.

Who Says It's Only A Game?

2008-05-04T22:19:00.000-07:00

I have lots to catch up on from last week. On Monday the Astros were in town so I took a break from the training to watch the game. I ended up walking about the same number of miles anyway since I walked around the stadium several times before the game and half way through the game. It was a nice change of scenery. The treadmill can get monotonous.

My hometown Houston Astros lost to the Arizona Diamondbacks. It was a good game though. I realized that I've been away from Houston too long. I only recognized a few players from the Astros. One of them was a former Diamondback. I still proudly wore my Astros shirt.

Bake Sale #5

2008-05-04T08:49:00.000-07:00

This week I made brownies and brought them into work. They went over really well. I'm glad I bought several boxes of brownie mix. Brownies and chocolate chip cookies definitely seem to be favorites among my co-workers.

Tag I'm It

2008-04-26T11:51:00.000-07:00

I just got tagged by my sister Erika. Check out her fabulous blog.

1. 10 years ago - I was finishing my senior year of high school. I went to my prom, took my finals, and got my diploma. I can't believe it's been 10 years. Time flies!

2. 5 things on my to do list - walk at least 5 miles today, plan fundraising activities, write thank you notes, go shopping, and get ready for our anniversary dinner tonight.

3. Snacks that I enjoy- s'mores, cookies, chips & salsa, Snickers, and ice cream

4. What would I do if I suddenly became a billionaire - Move to a tropical island paradise and spend every day at the beach

5. 5 places I have lived - Houston, College Station, Bryan, Fort Worth and Phoenix

6. 5 jobs I have had - Systems Engineer, Procurement Engineer, Project Engineer, Avon Rep, and Umpire

7. 3 of my bad habits - I don't do dishes, I don't hang my clothes up, and I procrastinate

8. 5 random things people don't know about me - Lettered in 5 high school activities (softball, volleyball, soccer, debate, and academic decathlon), I am a member of two Greek organizations (Alpha Pi Mu Industrial Engineering Honor Society and Alpha Gamma Delta Sorority), I have a masters degree in engineering, I am an aunt to 20+ kids with 3 more on the way, and I've hiked to the bottom of the Grand Canyon and back up

Tag you're it Chase!

I Like My Toes

2008-04-26T11:42:00.000-07:00

Last weekend Christy and I got pedicures. I figured that I better take a picture of my toes since they might not look this good for a long time (see Inspirational Poem). Linda told me after she did her three day her feet have never been the same again. I will be sure to take some before and after pictures to keep track.

Sunday afternoon I completed my first 10 mile training walk. Woohoo! I am building up some awesome calluses from all this walking. I also got my first blister. =(

Another Bake Sale

2008-04-26T11:36:00.000-07:00

I have committed to bringing a treat into work once a week and selling it to raise money for my three day. It's dual purpose since most weeks I have to make a cake for my Wilton cake decorating class anyway and I couldn't possibly eat all the cake I make. This week I made a fondant bow cake shaped like a Tiffany Box. I think my co-workers appreciate the treats and I like making them.

Inspirational Poem

2008-04-18T23:22:00.000-07:00

Lately I've been so wrapped up in planning fundraising events, begging for donations, and walking my butt off. It is easy to get frustrated and forget why I am really doing this. I read this poem today and it made me realize that there is hope and my efforts will pay off.

If it will Save a Sister
Give me a Blister

If it will Save a Mother
Give me Another

If for a Cure to Unveil
I must lose a Toenail

Then Take all Ten
And LET THE CURE BEGIN!!!!

Help Me Raise Money By Shopping

2008-04-18T22:46:00.000-07:00

Shop at the stores you shop at anyway. Over 500 stores participate in this program. Including:

Walmart
Target
Best Buy
Overstock.com
Apple (ITunes)
Circuit City
Sears
HP
Dell
Toys R Us
Office Depot
Office Max
Staples
Cooking.com
Crabtree & Evelyn
Southwest Airlines
Priceline.com

and many, many more! Plus search for additional discounts and coupons in the Shop for a Cure Online Mall. Just visit this website and find the store(s) where you want to shop.

http://www.visitourmall.com/shopforacure

Each store has commited to donating a percentage of sales or a flat rate to my 3 Day Walk.

Every little bit helps!

Poker Face

2008-04-16T22:52:00.000-07:00

I received my first donation through my website today. It was from my sister Erika. Thank you Erika! You rock!

I receive another generous offer today. Patricia wants to organize a poker tournament and donate the proceeds to my 3 Day walk. Woohoo! I can definitely use all the help I can get. So many people have been supportive of my efforts. I feel blessed to know them.

I have another update on the volleyball tournament. We already have 20 people signed up to play. It has only been a week since we started publicizing it and we still have one month to go before the tournament.

The benefit luncheon is coming along too. It looks like May will be a big fundraising month. Here are the events planned so far:

May 1 Poker Tournament
May 7 Benefit Luncheon
May 14 Volleyball Tournament

C is for Cookie

2008-04-15T21:38:00.000-07:00

I made chocolate chip cookies and sold them as a fundraiser yesterday. They were very popular. I think my co-workers are getting tired of all the cake I've been bringing in from my cake decorating classes. I'm getting tired of cake too. They will get another one on Monday because I have to make a fondant cake in my next class. I'm definitely going to have to make more cookies soon though.

Volleyball Fundraiser

2008-04-13T20:46:00.000-07:00

The volleyball tournament fundraiser is about a month away. The details are coming together quickly.

42-in-42 Volleyball Tournament
Proceeds Benefit Susan G. Komen Breast Cancer Foundation
May 17
Goodyear Community Park
$30/player
$10/each additional family member
$5/non-player
free lunch and water

We are hoping to get gift cards donated to give as prizes to the winners. I went to a few businesses yesterday and got one gift card from Emerald City Smoothie. Thank you Emerald City! Several other businesses said they might be able to donate too. I'm getting really excited and I think this will be a really fun event. Thank you to the planning committee and especially Steve for getting this together. You guys are awesome!

Hip Hop

2008-04-12T22:16:00.000-07:00

Today was the Healthy Kids Day Fair at the YMCA. They had food, games, music, and demos. My hip hop class performed our Feedback routine. I'm the one wearing the pink shirt in the back.

Lots of Donations

2008-04-06T21:11:00.000-07:00

I went to the Litchfield Park Arts and Culinary Festival this weekend. I brought my fundraising letters with me and asked the vendors if they would donate items that I could use in a raffle or silent auction to raise money for the Susan G. Komen Foundation. I received lots of really cool items. Take you so much to all the people who donated. I will post photos soon of the items with the artist's names and links to their websites. I also want to thank Office Max for your making copies of my fundraising letter and donation form. Your generosity is definitely appreciated. I am learning so much about fundraising for non-profits through this experience. If anyone has suggestions for fundraising do's and don'ts please leave me a comment. I can use all the help and advice that I can get.

The Desert is Blooming

2008-04-06T21:00:00.000-07:00

I went on a walk this morning around my neighborhood and noticed lots of plants in bloom. It's hard to believe anything can grow in this desert climate let alone beautiful flowering plants. It made my walk so enjoyable. I'm sure this won't last much longer since summer and 100+ degree temperatures are right around the corner.

Back in Action

2008-04-02T22:45:00.000-07:00

After a week off I headed back to the gym today. It felt good to be able to work out again. I almost didn't make it though. There was some drama after work today with my car. The hunk of junk didn't want to get in gear. When I tried to put it in reverse it made a terrible, donkey-like sound and he didn't want to budge. It turns out that he just needed some clutch fluid. Why couldn't he just speak up and tell me instead of throwing a little temper tantrum? Spoiled cars are a pain to deal with sometimes. Anyway, I finally made it to the gym and got in 4 miles on the treadmill. With all the pollen in the air right now I should probably workout indoors for a while. Hello treadmill here I come. I did see a sign today that the gym is getting some brand spankin' new treadmills next week. I don't know what is wrong with the ones they currently have. I think they are fabulous but apparently they are not as high tech, state-of-the-art as the new ones we are getting. I don't know how they can be any better unless they come with a lazy boy. Now that would be fantastic if you could just sit there and the machine would do the workout for you. I would be skinny and strong in no time.

My Rest Week

2008-04-02T06:44:00.000-07:00

My rest day turned into my rest week. I got sick. yuck! I've been sniffling, sneezing, and coughing for almost a week now. I think it started out as allergies and it turned into a sinus infection. It definitely made my trip to Austin, which was sad anyway since it was for my grandmother's funeral, even more miserable. I went to the doctor on Monday and got some new medicine to try. I thought I could make it through the work day yesterday but I ended up going home. I will try it again today. I hope that I start feeling better really soon because I am way behind on my training plan this week.

My Rest Day

2008-03-26T21:16:00.000-07:00

I had all intentions of working out today. I packed my gym bag this morning. When I got off work I went directly to the gym. I changed into my workout clothes and was ready to go. Then I realized that I forgot my tennis shoes. =( I guess today will be my rest day and I will try it again tomorrow.

And Then It Came To Me

2008-03-24T21:09:00.000-07:00

I made the cupcakes pictured above and gave them to my co-workers for a donation. I enjoy decorating cakes and cupcakes. The donations are just an added bonus. I realize I won't be able to reach my fundraising goal by only doing this though. While I was at the gym walking on the treadmill I thought of another fundraising idea. I can host a benefit luncheon and sell tickets. All profit will be donated to Susan G. Komen for the Cure. I need to start planning the logistics and recruiting help soon. I thought about some options in my head and how this might work. It made my walk go by so fast. Before I knew it I had completed 5 miles.

Happy Easter

2008-03-23T21:36:00.000-07:00

Happy Easter! I hope everyone had a nice, relaxing holiday. I sure did. I slacked a little today on my training but it was a holiday so what do you expect. I managed to walk 5 miles but I ate a lot of food so I probably should have walked more. Today concludes week 2 of my training. So far I've walked a total of 86.2 miles. I was just short of the distance between my hometown of Houston and College Station, Texas (88 miles), home of the Fightin' Texas Aggies (my alma matter).

By the way did any of you happen to catch the A&M vs. UCLA basketball game yesterday? It was a great game until the very end. I thought the Aggies had it in the bag. Unfortunately they gave up a 10 point lead and UCLA beat them in the last minute of the game. I'm still proud of my boys. They've come a long way since the 2002 season when I graduated.

What a day!

2008-03-22T22:09:00.000-07:00

I am exhausted! I got up this morning and went to the post office to mail a care package to Chase's friend Aris who is currently serving in the Army in Iraq. Then I went to the YMCA to get in a short workout. I only had time to walk about 30 minutes on the treadmill. They were having an Easter celebration so I had to take part in the concessions and buy a delicious burger. It smelled so good that I couldn't resist. Then I went to my cupcake decorating class at Joann's. We made some really cute cupcakes that would be perfect for a baby shower. I might try to adapt the design to make it less baby so I can sell them as a fundraiser. I also talked to the instructor about a fundraiser idea I have and she thought it would be good and she told me to write something up and talk to the coordinator about getting it on the schedule. Then I came home and walked around the neighborhood for 6 miles. I cooked dinner and also boiled eggs for coloring and making deviled eggs tomorrow. I finally have a chance to sit down and relax. Somehow I was able to get in 8 miles of walking today. Woohoo!

My Training Partner

2008-03-21T21:58:00.000-07:00

Today is National Puppy Day so in honor of Puppy Day I am dedicating this post to my puppy and training partner Molly. Well she's not really a puppy anymore but she thinks she is and she is little and cute like a puppy. Molly is my 5 year old Jack Russell "Terror". She loves to go for walks and play fetch. Today I took her with me for the first 2.5 miles of the 6 total miles I walked. She was more interested in chasing lizards and peeing on every bush we passed than doing any serious training. Its embarrassing that my girl dog marks territory and lifts her leg to pee. I don't know where she learns this from. I know she enjoyed the walk and she enjoyed getting out of the house on this gorgeous day we had today. Happy Puppy Day and Happy Good Friday!

Tips Round 1

2008-03-19T21:41:00.000-07:00

I need to start a list of all the great tips 3 Day veterans have told me. Thanks ladies for all your wonderful advice! Please leave me a comment if you have anymore tips.

- use arnica tablets or gel if you get bruises, aches, etc.
- put moleskin on any potential blister areas
- break in at least two pairs of shoes and swap them every other day
- when camping, an air mattress is a must
- train in the same conditions you plan to walk; wear the same shoes, socks, clothes, gear, etc.
- bring an extra pair of socks with you during the walk. Take a safety pin and pin them to your backpack so they dry and you can switch back to them later if needed.
- if you train, train, train, you will be less likely to get blisters

Wake Up Call

2008-03-18T21:55:00.000-07:00

This article is kind of scary and definitely a wake up call. Yet another reason to train for the 3 day walk or get out and exercise in general.

The Facts on Weight Management and Cancer

--By The American Institute of Cancer Research

Many pressing reasons exist to avoid being overweight or obese and, unfortunately, cancer is one of them. It has long been known that excess weight increases the risk of heart disease, stroke and type-2 diabetes. But, fewer people know about the frightening link between cancer and obesity. In a recent survey conducted by the American Institute for Cancer Research (AICR), only 25 percent were aware of the cancer-obesity association.

Yet science clearly demonstrates that obesity increases cancer risk. A recent report by the World Health Organization's International Agency for Research on Cancer estimates that being overweight and inactive accounts for one-fifth to one-third of all breast, colon, endometrial, kidney and esophageal cancers. In the U.S. alone, that estimate represents between 102,000 and 135,000 cases each year. Strong evidence also associates obesity with higher risk of cancers of the pancreas, uterus, prostate and ovary.

The Cancer-Obesity Link
Researchers predict that the epidemic growth in rates of obesity and overweight will cause cancer rates to soar 50 percent worldwide by 2020.

Why? Cancer is a complex disease, and many factors probably explain the increased cancer risk caused by excess weight. New findings suggest that fat cells constantly secrete a variety of hormones and other growth factors into the bloodstream. In obese and overweight individuals, greater amounts of these hormones and growth factors are continually pumped into the bloodstream. Cells are urged to grow and divide at an accelerated rate. Thus, according to this theory, the random mutations that can lead to cancer are more likely.

Are You at Risk?
How should you determine if you're at risk? Most of us know when we gain weight. Clothes no longer fit. The mirror becomes an irritating reminder, and the scale is permanently hidden under the bed.

Many of us, however, learn to overlook these signs. Fortunately, science currently offers two methods of assessing body weight. Neither is perfect, but they both tell you whether you need to take steps to control your weight and, consequently, lower your risk of cancer and other chronic diseases.

Body Mass Index (BMI) is one common method used to measure overweight and obesity levels. This BMI chart shows the range of healthy and unhealthy weights for different heights. (BMI may not be an accurate indicator for athletes, the elderly, children or people less than 5 feet tall.)
Waist Circumference is a second, complementary means of assessing possible risk due to excess body fat. Place a tape measure around your waist immediately above the tip of your hipbone. Measure right after exhaling. For women, a waist measurement of 35 inches or more indicates high risk. For men, the significant figure is 40 inches or more.

In most cases, the BMI and waist measurements will confirm each other. But some people with a BMI of 30 or below whose waist measurement indicates high risk should consider themselves at high risk.

Practice Precaution
Even if both of your measurements show that you're in a healthy range, don't become complacent. In our modern society, eating temptations abound. Remember that the easiest way to manage overweight is to never let it happen. After reviewing the existing research on the subject, a panel of scientists assembled by AICR concluded that everyone should avoid being overweight. They suggest limiting weight gain during adulthood to 11 pounds in order to reduce the risk of cancer.

If your BMI or waist measurement indicates excess weight, it's time to take steps to lower your risk for cancer and other chronic diseases. Forget about previous, unsuccessful attempts. Aim for a modest reduction. Even the loss of a few pounds will reduce the risk of disease.

A Healthy, Longer Life
If you're concerned about lowering your cancer risk and avoiding other chronic diseases associated with excess body fat, you should be concerned about your weight. All adults who have a BMI above 24.9 are considered at risk for premature death and disability.

By gradually incorporating AICR's recommendations into your daily habits, you should be able to reach and maintain a healthier weight. That will mean reduced risk for chronic diseases, a greater sense of well being and the pleasure that comes from regular exercise and varied, healthy eating.

AICR Diet and Health Guidelines for Cancer Prevention

Choose a diet rich in a variety of plant-based foods.
Eat plenty of vegetables and fruits.
Maintain a healthy weight and be physically active.
Drink alcohol only in moderation, if at all.
Select foods low in fat and salt
Prepare and store foods safely.

Happy St. Patty's Day

2008-03-17T21:31:00.001-07:00

I held my first fundraising activity today. I made clover cupcakes in honor of St. Patty's day and brought them to work. I made a sign announcing that I was walking in the 2008 Breast Cancer 3 Day and all money raised would be donated to Susan G. Komen for the Cure. This was just a small fundraiser to kickoff a very long road ahead.

We Be Jammin'

2008-03-16T13:13:00.000-07:00

Walking for many hours can get boring. I decided it was time to load my IPOD with some new tunes yesterday. I have 42 songs on it right now with 2.6 hours of music. I think my little shuffle can actually hold double that number but this will be a good start. I picked a few songs by Fergie, Rihanna, Gwen Stefani, 3 Doors Down, and several others. These are some of my favorite upbeat songs that I hear a lot on the radio and at the gym. I will add a link to my playlist on the right side of my blog. If you have suggestions please leave me a comment.

Shoe Shopping

2008-03-16T12:36:00.000-07:00

One of the most important things you need to have for marathon walking are several pairs of good, comfortable shoes. I attended a shoe fitting clinic last weekend in Tempe. Erin, the speaker, gave some really good tips. Here are a few:

- Get at least two pairs and wear them every other day. This gives the cushions a chance to bounce back and your shoes will last longer.

- Replace your shoes every 300-500 miles. With my training plan I figure I will go through 3 to 5 pairs of shoes in the next 8 months.

- Try on shoes in the evening because your feet will swell after you've been on them all day. Try them on with the socks or insoles you plan to wear because if you want to wear thicker socks you might need a bigger shoe.

- Get a shoe that has mesh around the top. This will help your feet "breathe".

- Go with a light weight shoe. It doesn't matter if they are specifically walking shoes or running shoes as long as they support your feet.

- If your feet roll inward when you walk you want to look for a shoe with a sturdy inside sole (look for the gray rubber).

Some specialty shoe stores like Performance Footwear, the place sponsoring the clinic, have equipment to help fit you in the right shoes. Basically you put on some shoes they provide, you walk on the treadmill, and a machine video tapes your stride. The salesperson analyzes the video and tells you what kind of shoe you should be wearing based on if your feet roll in, roll out, or don't roll when you walk.

Unfortunately I couldn't stay to have my shoes analyzed and get fitted but I might go back later. In the meantime I found some awesome sales this week at Kohls and Ross and I picked up some new shoes and workout pants. Now I am ready to take on the world of marathon walking.

Signing Up

2008-03-16T12:04:00.000-07:00

I attended a "Getting Started Meeting" in east Phoenix on 3/8. This was when I signed my name on the dotted line and officially committed to participating in the 3 Day. Gina was the presenter. She was fabulous. She talked about training, fund raising, and the 3 Day experience. Then she showed a 15 minute video.

An abridged version of the video can be found on the 3 Day website (follow this link). It was very emotional and there was not a dry eye in the room. Gina asked for a few volunteers to talk about why they were walking. The first lady said she was walking because she had lost a friend to breast cancer and she knew several others who currently had the disease and were going through treatments. The next lady said she was a breast cancer survivor and just had surgery in January of this year. Every person in that room had their own story for why they were walking. Some had friends and family members who were survivors or who lost the fight. Others personally experienced the disease. There were a few who didn't know anyone personally affected by breast cancer but they wanted to make a difference. I met some great people at this meeting and I hope I will see them again at training walks or at the 3 Day in November.

My Spring Training Debut

2008-03-08T21:29:00.000-08:00

I'm not a newbie to working out or walking. I go to the gym 5-7 days a week and you can find me in a step class, hip hop, zumba, sculpt, pilates, on a treadmill, or on an elliptical. I would consider myself in decent shape but I have to admit walking 60 miles in 3 days does scare me.

The recommended 3 Day Walk training program doesn't start until May but with the beautiful weather we are currently having in Arizona I wanted to take advantage of it and start my own version of spring training like the baseball pro teams have.

In honor of starting my spring training, I went to my first spring training baseball game on Friday with my friend Sandy.
We watched the Diamond Backs lose to the Padres 3-6. It was a good game anyway and we had awesome seats. One of the great things about spring training games is that you can get tickets at a fraction of the price of regular game tickets. We were right behind the back stop. So close that we could spit on the players if we wanted to (but never on the D-Backs).

I heart the D-Backs!!!

I also heart the Fried Twinkie Man!! But I was very good this time and I didn't chow down on any fried twinkies or other ball park cuisine.

After the game I had all intentions of starting my spring training but I ran into a little problem. I got to the gym and changed into my workout clothes but my pants didn't fit. They were way too big and I didn't have any rope to tie them onto me. I tried to overcome this issue by holding onto them while I walked. I barely finished a mile when I decided this was not a good idea. I had to go home before an embarrassing incident occurred. I changed into some shorts at home and managed another 2 miles before I called it quits for the day. I guess I will try it again tomorrow.

Inpiring Recap of the 2007 Walk

2008-03-07T07:12:00.000-08:00

I keep hearing that the Breast Cancer 3 Day Walk "will change your life" but what does that mean?

Well I was curious and I stumbled across this FABULOUS recap from Debs who walked last year in Arizona. It made me laugh, it made me cry, and it got me really excited about participating this year. Here is a very touching paragraph from Deb's blog:

"These people waited out in the heat for everyone of us just to thank US for walking. When in fact it was them we were trying to thank. Families of breast cancer survivors thanking us for walking and making a difference. They came with a hope that due to the funds we raised and the miles we were putting in that there was a cure coming. They had hope. I had a child come and thank me for helping make their mommy get better. It was impossible to go through a cheer station and not be changed forever."

While reading Deb's synopsis I almost felt like I was there. The biker and safety crew pics are hilarious. It is wonderful that so many people in this world are willing to give so much for people they have never met before. Thanks Debs for inspiring me to walk this year!

My Top 10 Reasons for Walking in the Breast Cancer 3 Day

2008-03-06T22:15:00.000-08:00

Some are silly and some are serious but these are my top 10 personal reasons for signing up for the 2008 Arizona Breast Cancer 3 Day Walk.

10. I pink puffy heart Reese Witherspoon and she supports the Breast Cancer Walks. Some of my favorite movies are Legally Blonde, Sweet Home Alabama, and Walk the Line. I could watch these movies over and over again. If Reese supports it I will support it.

9. I want a haute body like Mary and Lynda who walked in prior 3 Day Walks. These ladies are an inspiration to me. I inspire to be as kind, giving, and self-less as these women as well as be in top physical shape like they are. Anyone who can complete the 3 Day Walk during an Arizona summer like Lynda or not get a single blister after 60 miles like Mary deserve some respect. Thanks ladies for inspiring me to take on this challenge.

8. 10 million women around the world could die from breast cancer in the next 25
years without the cure, Susan G. Komen for the Cure is fighting every minute of every day
to save every life.

7. Pink is my second favorite color after purple.

6. Every woman is at risk for breast cancer – a disease that strikes at random and for which the causes and cures are still unknown – we know that every moment counts.

5. I've heard that it is an experience of a lifetime and I want to experience it for my self.

4. The people on the 3 Day website and in the brochures always look like they are having tons of fun!

3. Without a cure, 1 in 8 women in the U.S. will continue to be diagnosed with breast cancer – a devastating disease with physical, emotional, psychological and financial pain that can last a lifetime.

2. I want to walk for those who cannot be here to walk themselves like my grandmothers Luciana Lieber, a.k.a "Nona", who died from cancer in 1994, and Nina Erminger, a.k.a "Grandnina", who died from cancer in 2008.

1. I WANT TO DO SOMETHING BOLD. I WANT TO MAKE A DIFFERENCE!!