Yes, I am still alive!! Sorry for the tardiness in posting this walk. I will be back from California Friday so I will work on the rest of the schedule!!
When: September 2nd - 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.htmMapQuest Address: 424 E Plant St, Winter Garden, FL 34787-3134
Mileage: 17 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!
Wednesday, August 30, 2006
Saturday, August 12, 2006
Ok...Heat Rash Sucks....
Yes, I know we all HATE heat rash! Apparently it's been happening a lot in training...not just this group but everywhere! This great attachment to the Vitural Trainer email was great! :)
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.
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.
Sunday, August 20th - Ft. Wilderness
Ok... don't fall off your chairs! Yes, I am doing a Sunday walk! THE SHOCK!!! :)
When: August 20th - 6:30 am (arrive....start at 6:45am)
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. 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!
When: August 20th - 6:30 am (arrive....start at 6:45am)
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. 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!
Saturday, August 19th - West Orange Trail
When: August 19th - 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: 15 miles - easy pace - mixed terrain...yes, there are hills!
Limited restrooms available. Please bring your own hydration. Please remember to stretch before, during and after the walk. No cellphones or ipods please.
This walk is totally up to you all. My suggestion would be to go from 5 to mile 9 and back....(8 miles). Take a break and then 5 to 1.5 and back(7 miles).
I know you can do it!
Stay Alert, Stay Alive!
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: 15 miles - easy pace - mixed terrain...yes, there are hills!
Limited restrooms available. Please bring your own hydration. Please remember to stretch before, during and after the walk. No cellphones or ipods please.
This walk is totally up to you all. My suggestion would be to go from 5 to mile 9 and back....(8 miles). Take a break and then 5 to 1.5 and back(7 miles).
I know you can do it!
Stay Alert, Stay Alive!
Tuesday, August 15th - Lake Eola
When: August 15th - 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. Please remember to stretch before and after the walk. No cellphones or ipods please.
Stay Alert, Stay Alive!
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. Please remember to stretch before and after the walk. No cellphones or ipods please.
Stay Alert, Stay Alive!
That time of year.....
Hey there Orlando walkers~
It's that really busy time of year for me....meeting season. Kind of like Thanksgiving, Christmas and Spring Cleaning all rolled into one! ;P
I am almost totally out of commission for the next 3 weeks....yikes! But... I will still be posting some "unofficial" walks that you all can take part in. I will post locations, times and recommended distances.
Also please remember during this super hot summer to stay well hydrated and take lots of breaks during your training walks. It may seem like it is making your training walks longer, but it's actually making them SAFER!! (yes, I nag because I care!)
Walk safe and stay alert, stay alive!
It's that really busy time of year for me....meeting season. Kind of like Thanksgiving, Christmas and Spring Cleaning all rolled into one! ;P
I am almost totally out of commission for the next 3 weeks....yikes! But... I will still be posting some "unofficial" walks that you all can take part in. I will post locations, times and recommended distances.
Also please remember during this super hot summer to stay well hydrated and take lots of breaks during your training walks. It may seem like it is making your training walks longer, but it's actually making them SAFER!! (yes, I nag because I care!)
Walk safe and stay alert, stay alive!
Week 9 Training Schedule
Ok... 9 weeks to go....
Here's the training schedule for the week!
Monday - rest
Tuesday - 4 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 15 miles (easy pace)
Sunday - 11 miles (easy pace)
Here's the training schedule for the week!
Monday - rest
Tuesday - 4 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 15 miles (easy pace)
Sunday - 11 miles (easy pace)
Monday, August 07, 2006
New Balance Events!
Yes, the crew at New Balance is ready to help get you fitted for the 3 Day plus they have some fun things too!
Here is the schedule:
August 10th - Winter Park location
August 15th - Sand Lake location
August 22nd - Winter Park location
August 31st - Sand Lake location
All fit workshops are from 6:oo to 7:00 pm and you should RSVP to NBOrlando@hotmail.com.
Now is the right time to get those shoes!! :)
Here is the schedule:
August 10th - Winter Park location
August 15th - Sand Lake location
August 22nd - Winter Park location
August 31st - Sand Lake location
All fit workshops are from 6:oo to 7:00 pm and you should RSVP to NBOrlando@hotmail.com.
Now is the right time to get those shoes!! :)
Shoe shopping anyone?
Ok... this was part of this week's vitural trainer but sooooo important! Plus New Balance is having fit clinics here in Orlando....see the next post for details!!
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:
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.
Choose shoes with a low rounded or beveled heel.
There should be a noticeable bend upward at the toe of the shoe (called toe spring).
Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom (New Balance offers shoes with both).
Over pronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
Under pronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
Buy your shoes from a reputable technical walking or running store, not a department store.
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:
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.
Choose shoes with a low rounded or beveled heel.
There should be a noticeable bend upward at the toe of the shoe (called toe spring).
Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom (New Balance offers shoes with both).
Over pronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
Under pronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
Buy your shoes from a reputable technical walking or running store, not a department store.
Special Kudos!!!
I wanted to thank the FABULOUS group of walkers we had on Saturday morning at our Dr. Phillips walk. I know it was hot and 13 miles is long...very looooong! I congratulate all of you for the great accomplishment!
Special thanks to our bakers of the group: Anthony and Chris! Those baked goodies were FABULOUS!
PS.... I'll be posting photos...Jeff's been downloading them!
YOU ALL ROCK!!
Special thanks to our bakers of the group: Anthony and Chris! Those baked goodies were FABULOUS!
PS.... I'll be posting photos...Jeff's been downloading them!
YOU ALL ROCK!!
Saturday, August 12th - Howard Middle School
When: August 12th - 6:30AM
Where: Howard Middle School - Downtown
MapQuest Address: 800 E Robinson St. Orlando, FL 32801
Mileage: 14 miles - easy pace
This is a great route I got from some running friends...no, I don't run! It's a combination of city walking and lots of lakes and pretty houses to look at. Jeff will be providing route safety for the first half and then sweep van/mobile pit stop services on the second half.
Some restrooms are available along the route. 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, phone - 407.376.1213 or by email (amyw3daywalk@yahoo.com). Just click the comment link under this post to RSVP here. :)
Stay Alert, Stay Alive!
Where: Howard Middle School - Downtown
MapQuest Address: 800 E Robinson St. Orlando, FL 32801
Mileage: 14 miles - easy pace
This is a great route I got from some running friends...no, I don't run! It's a combination of city walking and lots of lakes and pretty houses to look at. Jeff will be providing route safety for the first half and then sweep van/mobile pit stop services on the second half.
Some restrooms are available along the route. 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, phone - 407.376.1213 or by email (amyw3daywalk@yahoo.com). Just click the comment link under this post to RSVP here. :)
Stay Alert, Stay Alive!
Week 10 Training Schedule!
Yes, I said 10 weeks.... anyone nervous yet? You'll all be great!!
Here's your training schedule for this week:
Monday - rest
Tuesday - 4 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 14 miles (easy pace)
Sunday - 10 miles (easy pace)
Here's your training schedule for this week:
Monday - rest
Tuesday - 4 miles (easy pace)
Wednesday - 30 minutes of crosstraining
Thursday - 5 miles (moderate pace)
Friday - 45 minutes of crosstraining
Saturday - 14 miles (easy pace)
Sunday - 10 miles (easy pace)
Wednesday, August 02, 2006
Saturday, August 5th - Dr. Phillips
When: August 5th - 6:30 AM
Where: Dr. Phillips Area
Mapquest Address: 8700 Conroy Windermere Road, Orlando, FL 32835
Mileage: 14 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!
Where: Dr. Phillips Area
Mapquest Address: 8700 Conroy Windermere Road, Orlando, FL 32835
Mileage: 14 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!
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