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.