I Did It!!!

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!

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Virtual Trainer 1 Week

Countdown: 1 Week

Your Training Schedule for This Week:

Monday	Rest
Tuesday	5 miles	Easy walking
Wednesday	30 min	Moderate cross-training
Thursday	Rest
Friday	20 miles	Day One
Saturday	20 miles	Day Two
Sunday	20 miles	Day Three

Training Tip of the Week: Inner Strength (Visual Imagery)

Congratulations! You are only one week away from your Breast Cancer 3-Day event. Remember to go through your packing checklist early to make sure that you have enough socks, sunscreen, blister care supplies and personal prescription medications. Do not buy a new pair of shoes at this point. Bring 2 pairs that you have already trained in. Remember to take off your toerings and refrain from getting a pedicure.

It has taken a lot of time, energy and determination to reach this point of the Breast Cancer 3-Day and you should feel proud of yourself. It also is natural to feel a little nervous. Visualization is a tool used by many world-class athletes to prepare for an athletic event. Repeating the images and sensations of a successful Breast Cancer 3-Day will train your subconscious mind to accept them as the truth, banishing any underlying negativity.

Each day this week, imagine yourself at the finish line of The 3-Day, smiling and feeling strong. Feel the breeze on your face as you walk and hear the crowds cheering you on. Feel your feet moving along the sidewalk, light and energized. Think about the clothes you are wearing and how they feel against your skin. Imagine the joy and pride course through you as you walk into camp with hundreds of newfound friends.

See the rows of breast cancer survivors in a sea of pink, thanking you and congratulating you. Imagine every little detail in your mind exactly as you want the experience to be. This is visualization and the more times that you return to this powerful image, the more likely it is to become reality.

Virtual Trainer 2 Weeks

Countdown: 2 Weeks

Your Training Schedule for This Week:

Monday	Rest
Tuesday	4 miles	Easy walking
Wednesday	45 minutes	Moderate cross-training
Thursday	5 miles	Moderate walking
Friday	45 minutes	Easy cross-training
Saturday	10 miles	Easy walking
Sunday	8 miles	Easy walking

Training Tip of the Week: Event Nutrition

As you get close to your Breast Cancer 3-Day event your body will need food and fluid. Food is fuel and carbohydrates such as breads, pasta, cereal, fruits, and vegetables are the primary source for your muscles during exercise. Fluids are needed to decrease risks of dehydration and heat illness and replace those lost during exercise.

Pre-event:

• Do not make major changes in your diet the week before the event.
• Try out food during your training walks to see if they upset your stomach.

Three days before the walk:

• Eat foods high in carbohydrates and balanced in protein and fat content.
• Avoid high fat foods which may cause bloating and give a feeling of sluggishness.
• Be sure to drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before the event or a long training walk.

During the event: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, a small box of raisins, 1/2 banana, 16 ounces of sports drink or 3/4 energy bar. Monitor your fluid intake. Drink when you are thirsty and make sure you are urinating at every pit stop. Drink a combination of water and sports drink.

Post-event: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Drink a combination of water and sports drink to replace fluid lost during exercise.

Last Long Walks

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

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

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...

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

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

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

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!"

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

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

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

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

Countdown: 6 Weeks

Your Training Schedule for This Week:

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

Training Tip of the Week: Heel Pain

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

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

What is plantar fasciitis?

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

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

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

How is it treated?

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

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!

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

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

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

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

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

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

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:

1. 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.
2. Choose shoes with a low rounded or beveled heel.
3. There should be a noticeable bend upward at the toe of the shoe (called toe spring).
4. Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom (New Balance offers shoes with both).
5. Overpronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
6. Underpronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
7. Buy your shoes from a reputable technical walking or running store, not a department store.

Virtual Trainer 11 Weeks

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>

1. Aim to eat a variety of fresh fruits and vegetables daily.
2. 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.
3. 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.
4. 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.

1. Choose low-fat or fat-free dairy products or low-fat fortified soy products.
2. Build your protein around legumes, tofu and tempeh.
3. Watch serving sizes on nuts and seeds; they are full of healthy fat but are very concentrated in calories.
4. Avoid fried foods and choose those that are baked, broiled, or steamed.
5. Add protein powder to shakes or cereal if you are not getting enough.
6. Increase your bean intake; they are high in protein and fiber.
7. Add soy products to your diet.
8. Limit snacks that are high in sugar and fat.
9. 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

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:

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

How is it treated?
Treatment includes the following:

1. Walking and cycling and other exacerbating activity should be avoided.
2. 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.
3. Take an anti-inflammatory medication, such as ibuprofen (do not take more that the recommended dose) for 3-7 days.
4. 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

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

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

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

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

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

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!

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

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.