Training Tip of the Week: Cross Training

This is from the Virtual Trainer Email... ;)

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

While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:
• Elliptical Trainer
• Bicycling
• Stair Stepping
• Rollerblading
• Pilates

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

Saturday, June 3rd - Cady Way - UNOFFICIAL

This is an "unofficial" walk. I will be away this weekend but there will be a walk taking place! Thanks to Cathy for helping out with this one!! ;)

When: June 3rd - 7:30 AM
Where: Cady Way Trail - near Fashion Square Mall just north of the post office
Mapquest Address: 821 Herndon Ave., Orlando, FL 32803
Mileage: 6 Miles - easy pace

Sorry---No restrooms available. Please bring your own hydration. We will be doing stretches before and after our walk. No cellphones or ipods please.

Stay Alert, Stay Alive!

Tuesday, May 30th - Lake Eola

When: May 30th - 6 PM
Where: Lake Eola - Downtown - meet near the Swan Boats on the NW side of the park - parking lot
MapQuest Address: 101 N Rosalind Ave Orlando, FL 32801
Mileage: 3 miles - easy pace

Restrooms available. Please bring your own hydration. We will be doing stretches before and after the walk. No cellphones or ipods please. :)

You can RSVP here on the blog or email amyw3daywalk@yahoo.com. Just click the comment link under this post.

Stay Alert, Stay Alive!

Week 20 Training Schedule

Ooops... sorry for not posting this yesterday. Here is the recommended training schedule for this week!

Monday - rest
Tuesday - 3 miles (easy pace)
Wednesday - 15 minutes of cross training
Thursday - 4 miles (moderate pace)
Friday - 30 minutes of crosstraining
Saturday - 6 miles (easy pace)
Sunday - 4 miles (easy pace)

Our mileage is starting to increase a bit. Be prepared with water AND sports drink. The more miles, the more you sweat, the more you need to replace those electrolytes.

Keep on walking!! :)

Memorial Day Walk

WOW.... what a FABULOUS day for a walk this morning!

8 miles was a challenge for all of us.
Look at this great group of walkers!!

WTG Debi, Cathy, Peggy, Anthony, Kristin, Lynn, Jane and Julie!

You all ROCK!!! ;)

Track Shack SALE!!!!!

WOW... hot off my email! I am sure a few of you have heard me rave about Track Shack. They are a great first stop to get properly fitted for shoes.

Track Shack is having a DOT Sale this Saturday (May 27th) from 10am to 5pm. They will have amazing specials on shoes and clothing! Selected shoes will be as low as $40.00 and they have a great selection of apparel 1/2 off regular price.

You can get directions from their website. www.trackshack.com

:D

In the Know...

Hey there Orlando Walkers~
Now that we are getting into fundraising and training, you might be feeling a bit overwhelmed. No worries. :)

I have heard lots of questions about "what happens on-event?" Well, the 3-Day site has thought of everything.... here's a link to videos about the 3-Day. Click on The 3-Day Experience to get an idea of what this experience will be like!!

http://www.the3day.org/site/pp.asp?c=ciKTLcPRLvF&b=982779

Keep walking! :)

Monday, May 29th - Dr. Phillips Walk

Ok...I know this is a rest day, but it's a great opportunity to work on a little longer walk.

When: May 29th - 7:00 AM
Where: Dr. Phillips Area
Mapquest Address: 8700 Conroy Windermere Road, Orlando, FL 32835
Mileage: 8 Miles - easy pace

This walk is through several neighborhoods with sidewalks, off road terrain and even some hills! There are several places along the way for restrooms. Please bring your own hydration. We will be doing stretches before, after and during our walk. No cellphones or ipods please.

You can RSVP here on the blog or email amyw3daywalk@yahoo.com. Just click the comment link under this post.

Stay Alert, Stay Alive!

Winter Athlete Clothing!

I know you are thinking...what...WINTER clothing for the walk? No... I haven't totally lost my mind! ;) There was this great company at the Kick Off Event with AWESOME clothes...and they were also available in larger sizes.

Check out www.winterathlete.com. They also offer discounts to 3-Day participants. Just put 3D after your name when you order.

:D

Saturday, May 27th - Cady Way Trail

When: May 27th - 7:30 AM
Where: Cady Way Trail - near Fashion Square Mall just north of the post office
Mapquest Address: 821 Herndon Ave., Orlando, FL 32803
Mileage: 5 Miles - easy pace

Sorry---No restrooms available. Please bring your own hydration. We will be doing stretches before and after our walk. No cellphones or ipods please.

You can RSVP here on the blog or email amyw3daywalk@yahoo.com. Just click the comment link under this post.

Stay Alert, Stay Alive!

Tuesday, May 23rd - Lake Eola

Ok... this walk is unofficial. A bunch of walkers will be at Lake Eola on Tuesday at 6:00pm. Sorry, I won't be able to make it...date night! ;)


When: May 23rd - 6 PM
Where: Lake Eola - Downtown - meet near the Swan Boats on the NW side of the park - parking lot
MapQuest Address: 101 N Rosalind Ave Orlando, FL 32801
Mileage: 3 miles - easy pace

Restrooms available. Please bring your own hydration. We will be doing stretches before and after the walk. No cellphones or ipods please. :)

Stay Alert, Stay Alive!

Orientation/Focus Group Meeting!

Wow...we had a great turn out on Saturday for the Orientation and Focus Group meetings. Special thanks to Kristie and Nancy for coming up from Tampa! :D

Week 21 Training Schedule!

We are on Week 21. Here is the recommended training schedule for the week:

Monday - rest
Tuesday - 3 miles (easy pace)
Wednesday - rest
Thursday - 4 miles (moderate pace)
Friday - 30 minutes of crosstraining
Saturday - 5 miles (easy pace)
Sunday - 4 miles (easy pace)

May 16th Lake Eola - CANCELLED!

Well, it looks like Mother Nature is not going to cooperate with our training schedule so today's walk is CANCELLED! It's too early in training to risk blisters and injuries from the rain.

You might want to alter your training schedule today by getting some cross training in...somewhere dry of course! ;)

Sorry for the cancelation...better safe than sorry!!

:D

Saturday, May 20th - Ft. Wilderness

When: May 20th - 4 PM
Where: Ft. Wilderness Campground - Disney World
We will meet near the Kennel. Follow the signs to park for the Hoop-Dee-Do Review.
MapQuest Address: 3500 Ft. Wilderness Trail, Orlando, FL 32830
Mileage: 5 miles - easy pace - LOTS OF SHADE

Restrooms available. Please bring your own hydration. We will be doing stretches before and after the walk. No cellphones or ipods please.

You can RSVP here on the blog or by email (amyw3daywalk@yahoo.com). Just click the comment link under this post to RSVP here. :)

Stay Alert, Stay Alive!

Tuesday, May 16 - Lake Eola

When: May 16th - 6 PM
Where: Lake Eola - Downtown - meet near the Swan Boats on the NW side of the park - parking lot
MapQuest Address: 101 N Rosalind Ave Orlando, FL 32801
Mileage: 3 miles - easy pace

Restrooms available. Please bring your own hydration. We will be doing stretches before and after the walk. No cellphones or ipods please.

You can RSVP here on the blog or by email (amyw3daywalk@yahoo.com). Just click the comment link under this post to RSVP here. :)

Stay Alert, Stay Alive!

Week 22 Training Schedule

OK... we are on Week 22. We are slowing building our miles and stamina! Here's the recommended training for the week of May 15-21.

Monday - Rest
Tuesday - 3 miles (easy pace)
Wednesday - Rest
Thursday - 4 miles (moderate pace)
Friday - 30 minutes of crosstraining
Saturday - 5 miles (easy pace)
Sunday - 3 miles (easy pace)

There are TWO schedule walks for this week!
See you there! :)

Let's Talk about your Fanny....

PACK.... :)

A fanny pack is a must have for the 3-Day. It holds everything you will need for this incredible journey! If you haven't got one yet, hop to it. It's important to train with your pack. Walking changes when you add this pack to your hips. Your stride changes and new muscles get used...and may hurt at the end of the day.

Here's mine....

I keep everything in it....water bottles, sunscreen, rainponchos, cell phone, wallet... EVERYTHING!

But let's talk about Blister Packs. Let's face it... You WILL get blisters! (sorry, but it's true!) So you might as well be prepared to deal with them! Blister packs are important. Yes, on event there are medical teams at Pit Stops to help but training walks are a different story so you need to be prepared.

Here's what's in my blister pack.

Band-aids are a must...just buy stock in the company and make a little money from the blisters on your feet! :) You will love the moleskin...it's made for those hot spots so blisters won't appear. Neosporin will help those blisters that do appear heal fast naturally. NO, don't POP those blisters! Evil!!!

I also keep this tube in my pack....

Bodyglide is great on feet and toes to prevent friction...it's not our friend! Also great for those other areas that...em, well...don't like to rub together for hours upon end! Thighs, upper arms, tushies...you know what I am talking about.

And here's another option in Bodyglide....

But I would suggest to use this one at the end of the day. The heat of Ben-gay mixed with Bodyglide might cause some areas to HEAT up and that might be an uncomfortable feeling. :D

Ok...These are just some tips I learned from last year. :)

I will have posts later in training what else goes in that fanny pack...yes, there's more stuff! ;)

For those who missed the Kick Off Party....

Here's a little sample of what you all missed!!

Crazy Pit Stop Girls


Crazy Pit Stop Diva! :)


What to Pack in your Bag!

Lots of fun was had by all...more photos available on the 3-Day Message Boards....Tampa Bay - Announcements.

:)

Week 23 Training Schedule

Ok...23 Weeks to Train!! ;) Here's the official schedule from the Coaches.

Monday - rest
Tuesday - 3 miles (easy pace)
Wednesday - rest
Thursday - 3 miles (moderate pace)
Friday - 30 minutes of crosstraining
Saturday - 4 miles (easy pace)
Sunday - 3 miles (easy pace)

Have a great training week!! :)

Saturday, May 13th - Cady Way Trail

When: May 13th - 8 AM
Where: Cady Way Trail - near Fashion Square Mall just north of the post office
Mapquest Address: 821 Herndon Ave., Orlando, FL 32803
Mileage: 4 Miles - easy pace

Sorry---No restrooms available. Please bring your own hydration. We will be doing stretches before and after our walk. No cellphones or ipods please.

You can RSVP here on the blog. Just click the comment link under this post.

Stay Alert, Stay Alive!

Tuesday, May 9th - Lake Eola

When: May 9th - 6 PM
Where: Lake Eola - Downtown - meet near the Swan Boats on the NW side of the park - parking lot
MapQuest Address: 101 N Rosalind Ave Orlando, FL 32801
Mileage: 3 miles - easy pace

This walk is posted on the training calendar, however, I will not be able to attend...work committment! :( So this walk will be an "unofficial" walk. I encourage anyone who wants to walk to please show up. Kitty and Julie(my San Diego walk buddies!) will be there!

Restrooms available. Please bring your own hydration. We will be doing stretches before and after the walk. No cellphones or ipods please.

You can RSVP here on the blog. Just click the comment link under this post.

Stay Alert, Stay Alive!

Tampa Bay Kick Off Party!

Hey there Orlando Walkers~
Just a reminder of Sunday's Kick Off Party in Clearwater.

Here's some of things you'll find on Sunday:
Fundraising letter workshop
Start or join a team
Why we walk: scrapbooks and slideshows from the 2005 3-Day
Learn how to throw a successful fundraising party
Safety and training tips from the pros
Door prizes
Refreshments
Remember why: share your story in the 3-Day journals
Fundraising tips from some top fundraisers
And much more!

Here is the address: 300 Cleveland Street, Clearwater, FL 33577
For anyone who did the walk this year, it's right near Coachman Park where the walk started.

Plus there is a training walk starting at 11:30. It should be a great event!!

See you there!! :D

24 Week Training Schedule Begins this week!!

Each week I will post the training schedule recommended by the 3-day Coaches. Today is the first week of "official" training :)

Monday - Rest (that's easy!!)
Tuesday - 3 Miles - easy pace
Wednesday - 0 Minutes of Cross Training (easy again!)
Thursday - 3 Miles - medium pace
Friday - 30 Minutes of Cross Training
Saturday - 3 Miles - easy pace
Sunday - 3 Miles - easy pace

Remember, lots of water and to stretch for 5 minutes for every hour you walk.

Also make sure you sign up for the Virtual Trainer emails. They are a great help and have lots of great tips!!

Have a great week!!! :)