Week 11 Training Schedule

11 weeks to go.... :)

Here's this week's training schedule.

Monday - rest
Tuesday - 4 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 13 miles (easy pace)
Sunday - 9 miles (easy pace)

When: July 29th - 6:30 am
Where: West Orange Trail - mile 5 - Winter Garden Station
Directions: Here is the link for the West Orange Trail's website. Use the directions for the Winter Garden Station. http://www.dep.state.fl.us/gwt/guide/regions/eastcentral/trails/west_orange.htm
MapQuest Address: 424 E Plant St, Winter Garden, FL 34787-3134
Mileage: 12 miles - easy pace - mixed terrain...yes, there are hills!

Limited restrooms available. Please bring your own hydration. We will have some grab n'go's available. 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, July 25th - Lake Eola

When: July 25th - 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: 4 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 12 Training Schedule

12 Weeks to go... Let's Walk! :)

Monday - rest
Tuesday - 4 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 12 miles (easy pace)
Sunday - 7 miles (easy pace)

Training Tip of the Week: Course Specific Training

This Training Tip was in the Vitural Trainer! Great advice!!

Part of your training for the 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.

Saturday, July 22nd - Ft. Wilderness

When: July 22nd - 1:00 pm!!
Where: Ft. Wilderness Campground - Disney World We will meet near the Kennel. Follow the signs to park for the Hoop-Dee-Do Review and Pioneer Hall.
MapQuest Address: 4510 N Fort Wilderness Trl, Orlando, FL 32830
Mileage: 11 miles - easy pace - LOTS OF SHADE

Restrooms available. Please bring your own hydration. We will be doing stretches before and after the walk. We will provide grab n'gos. 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, July 18th - Lake Eola

When: July 18th - 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 13 Training Schedule

Wow....Lucky Week 13! Here's the suggested weekly training schedule!

Monday - rest
Tuesday - 3 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 11 miles (easy pace)
Sunday - 5 miles (easy pace)

GO New Balance Orlando!!!

Hey there walkers...

Just wanted to share some info with you all. New Balance Orlando...Winter Park and Sand Lake locations are holding several (eight total) Fit Events between now and the end of August! This is a great opportunity to get properly fitted and get a discount too!

Check out the Workshops & Clinics Calendar on the 3 Day page!

:)

July 15th - West Orange Trail

When: July 15th - 7:00 am
Where: West Orange Trail - mile 0 - Killarney Station
Directions: Here is the link for the West Orange Trail's website. Use the directions for County Line Station http://www.dep.state.fl.us/gwt/guide/regions/eastcentral/trails/west_orange.htm
Mileage: 10 miles - easy pace - mixed terrain...yes, there are hills!

Limited 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 14 Trainig Schedule

Ok... I know this is late.... sorry!

Monday - rest
Tuesday - 3 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 30 minutes of crosstraining
Saturday - 10 miles (easy pace)
Sunday - 6 miles (easy pace)

Saturday, July 8th - Ft. Wilderness

This is an unofficial walk! Julie and Kitty will be leading! Thanks girlies! :)

When: July 8th - 7:00 am
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: 4510 N Fort Wilderness Trl, Orlando, FL 32830
Mileage: 10 miles - easy pace - LOTS OF SHADERestrooms 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!

Week 15 Training Schedule!

Yes, we are 15 weeks away!!! Here's the schedule for the week!

Monday - rest
Tuesday - 3 miles (easy pace)
Wednesday - 15 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 30 minutes of crosstraining
Saturday - 10 miles (easy pace)
Sunday - 6 miles (easy pace)