Saturday, November 29, 2008
I Did It!!!
Sunday, November 9, 2008
Virtual Trainer 1 Week
Countdown: 1 Week
Your Training Schedule for This Week:
| Monday | Rest | |
| Tuesday | 5 miles | Easy walking |
| Wednesday | 30 min | Moderate cross-training |
| Thursday | Rest | |
| Friday | 20 miles | Day One |
| Saturday | 20 miles | Day Two |
| Sunday | 20 miles | Day Three |
Training Tip of the Week: Inner Strength (Visual Imagery)
Congratulations! You are only one week away from your Breast Cancer 3-Day event. Remember to go through your packing checklist early to make sure that you have enough socks, sunscreen, blister care supplies and personal prescription medications. Do not buy a new pair of shoes at this point. Bring 2 pairs that you have already trained in. Remember to take off your toerings and refrain from getting a pedicure.
It has taken a lot of time, energy and determination to reach this point of the Breast Cancer 3-Day and you should feel proud of yourself. It also is natural to feel a little nervous. Visualization is a tool used by many world-class athletes to prepare for an athletic event. Repeating the images and sensations of a successful Breast Cancer 3-Day will train your subconscious mind to accept them as the truth, banishing any underlying negativity.
Each day this week, imagine yourself at the finish line of The 3-Day, smiling and feeling strong. Feel the breeze on your face as you walk and hear the crowds cheering you on. Feel your feet moving along the sidewalk, light and energized. Think about the clothes you are wearing and how they feel against your skin. Imagine the joy and pride course through you as you walk into camp with hundreds of newfound friends.
See the rows of breast cancer survivors in a sea of pink, thanking you and congratulating you. Imagine every little detail in your mind exactly as you want the experience to be. This is visualization and the more times that you return to this powerful image, the more likely it is to become reality.
Virtual Trainer 2 Weeks
Countdown: 2 Weeks
Your Training Schedule for This Week:
| Monday | Rest | |
| Tuesday | 4 miles | Easy walking |
| Wednesday | 45 minutes | Moderate cross-training |
| Thursday | 5 miles | Moderate walking |
| Friday | 45 minutes | Easy cross-training |
| Saturday | 10 miles | Easy walking |
| Sunday | 8 miles | Easy walking |
Training Tip of the Week: Event Nutrition
As you get close to your Breast Cancer 3-Day event your body will need food and fluid. Food is fuel and carbohydrates such as breads, pasta, cereal, fruits, and vegetables are the primary source for your muscles during exercise. Fluids are needed to decrease risks of dehydration and heat illness and replace those lost during exercise.
Pre-event:
- Do not make major changes in your diet the week before the event.
- Try out food during your training walks to see if they upset your stomach.
Three days before the walk:
- Eat foods high in carbohydrates and balanced in protein and fat content.
- Avoid high fat foods which may cause bloating and give a feeling of sluggishness.
- Be sure to drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before the event or a long training walk.
During the event: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, a small box of raisins, 1/2 banana, 16 ounces of sports drink or 3/4 energy bar. Monitor your fluid intake. Drink when you are thirsty and make sure you are urinating at every pit stop. Drink a combination of water and sports drink.
Post-event: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Drink a combination of water and sports drink to replace fluid lost during exercise.
Sunday, November 2, 2008
Last Long Walks
Virtual Trainer 3 Weeks
Countdown: 3 Weeks
Your Training Schedule for This Week:
| Monday | Rest | |
| Tuesday | 6 miles | Easy walking |
| Wednesday | 45 minutes | Moderate cross-training |
| Thursday | 6 miles | Moderate walking |
| Friday | 45 minutes | Easy cross-training |
| Saturday | 18 miles | Easy walking |
| Sunday | 8 miles | Easy walking |
Training Tip of the Week: Achilles Tendonitis
The Achilles tendon is a band of tissue that connects the heel bone to the calf muscle of the leg. Injury to the tendon may cause it to become inflamed or torn. Tendonitis is the term used when the tendon is inflamed. It can be caused by overuse of the Achilles tendon, tight calf muscles, tight Achilles tendon, uphill walking, over-pronation (a problem where your feet roll inward and flatten out more than normal when you walk), or wearing high heels at work and then switching to lower heeled shoes for exercise.
Symptoms of Achilles tendonitis are pain and swelling over the tendon. It may be worse when you rise up on your toes or first thing in the morning. Achilles tendonitis that is not treated can lead to inability to walk and even tendon rupture. Treatment includes putting ice packs on the tendon for 15 minutes 3 times a day, taking anti-inflammatory medication and putting a heel lift insert in your shoe until the pain decreases. This is the one time where you can say that your doctor recommended that you wear high heels. Stretching the Achilles tendon is key to improvement and decreased recurrence.
Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight. Hold for 10 seconds. Repeat several times a day.
Standing calf stretch: Facing a wall, keep the injured leg back and the uninjured leg forward. Keep the heel of your injured leg on the floor as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 10 seconds. Repeat several times a day.
Plantar fascia stretch: Standing with the ball of your injured foot on a stair, reach for the bottom of the step with your heel. Hold for 10 seconds, relax, and then repeat.
Monday, October 27, 2008
Virtual Trainer 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.
Saturday, October 25, 2008
You Know You Are A 3 Day Walker If...
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
 | 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
Tuesday, October 21, 2008
Wal-Mart Fundraiser
18/15 and "I DIDN'T DIE!"
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 badgeVirtual 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.
Sunday, October 12, 2008
My Training Walk Story
Garage Sale
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:
- 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.
Friday, October 3, 2008
BUNCO!
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
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.
