Here's to a New Year without Breast Cancer

Wishing you a Happy and Healthy Holiday season! 

In 2012, we will all be another step closer to a cure!

How to Pack for the 3-Day!

It's time.... time to pack!  Here is the cliff notes version....

First of all, soft sided duffle bags work best. Leave the suitcase for your next vacation. Be creative with your bag. You will see lots of pink bags and finding yours in a sea of pink is not fun! Also black is another popular color. Buy a cheap bag and decorate it! Make sure your name, participant number and tent address are on your bag as well!

Once you have the bag, get another….garbage bag that is! Line the inside of your duffle bag with a garbage bag. Trucks get unloaded even in the rain, so be prepared. There’s nothing worse than rain while you walk but then add wet clothes to change in to…yucky!

I suggest packing all your stuff into 2.5 gallon Hefty zipper bags. Why you ask? 1. You can keep each day’s clothes together so there is no digging in the bottom of your bag for stuff. 2. Dryness …again! 3. They work great to put the stinky walking clothes back into after your shower. You have no idea what used walking clothes that have been fermenting for two days smell like! Why risk it before putting them in the washing machine on Monday?

As far as sleeping accommodations, pool floats work great. This time of year they are usually on clearance so keep your eyes peeled. Plus a hand pump works fine to inflate them. But a battery powered pump would be easier. Just remember…it adds weight to your bag and stress to our Gear and Tent Crew. Please be kind…35 pounds per bag. A couple pounds over is fine….double the weight limit…nope!!

Also remember, everything must be in your duffle bag. You can not attach anything to your bag…ie sleeping bags, etc. This has happened before where folks have attached their sleeping bags to their duffles with bungee cords. Please avoid doing this. The hard working crew handles every piece of luggage and 9 times out of 10 the bungee cord comes undone and hurts someone.
The other great debate is sleeping bag vs. sheet and blanket. You need to talk to the weather man on this one. If it's looking like warmer weather, I would go for the sheet and blanket. However, if you are seeing lower temperatures on the forecast map, consider a sleeping bag. Just make sure the either choice is able to fit INSIDE your gear bag!!

Other things to think about - flash light for those late night bathroom visits (headlamps seem to work best - hands free and no risk of falling in the portapotty!), bug spray for early mornings, flip flops for the showers and maybe, just maybe a sweatshirt... so when the cooler weather arrives you will be ready! ;)

Also the $12 towel service is a MUST! You could take 4 showers a day and always have a clean, dry towel! :)

Use the check list on the 3-Day event info page for reference. They have a really great list.
Remember, the 3-Day is not a beauty pageant. Leave the blowdry at home - besides, there are no electrical outlets. Also remember, no using cell phones or ipod while walking on the route. We are looking out for your safety!


Also make sure that you print your credentials before you arrive at Opening Ceremonies. You can get a lanyard and holder when you arrive!


If you have any questions, feel free to ask! :)


Walk Smart, Walk Safe, Walk Strong. :)

Stretch much?

Ok... you've done the miles... you are a walking fool!  :)  You stretch every hour of walking for 5 minutes....but have you thought about those sore, tired muscles after you are done walking?

Check out this great article about yoga poses for walkers!  Yoga Poses for Walkers

Your hips will thank you!  ;)

Are you drinking enough?

Water that is!!! 

With the FABULOUS weather that we just had this past weekend, you may not have realized you were losing fluids!

When you walk, you should be going through one water bottle of gatorade and one of water per hour!  No, you won't float away!  That's why we have port-a-potties at every pitstop and lunch! 

Remember - Drink, Pee = No IV! 

Bye bye September...

Hey there 3-Dayers~
Sorry for the delay in posting.  Let's kick off Breast Cancer Awarness Month together!  I will be posting lots of stuff in the next couple days to help get you ready for your 3-Day experience.

Stay tuned!

A Great Way to Kick off Breast Cancer Awareness Month

Hi all~
This great article to kick off Breast Cancer Awareness Month tomorrow!

Your Best Breasts at Any Age

Week 16 Training Schedule

Wow... time flies... sorry for missing last week.
But...

Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - 15 minutes - moderate cross training
Thursday - 5 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 8 miles - easy pace
Sunday - 6 miles - easy pace

There is a back to back training walk this weekend.  Check out Don Eash's event page









Happy Walking!

Still looking for the right walking shoe....

Haven't found that "perfect" shoe for the 3-Day yet?  Check out Prevention Magazine's favorite shoes!

Find Your Sole Mate

Week 18 Training Schedule

Happy Hump Day!  
Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - 15 minutes - moderate cross training
Thursday - 5 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 7 miles - easy pace
Sunday - 6 miles - easy pace

Wowy!  Holy Rain!  Training in the rain is no fun... but a little walk in the rain actually is good training!  Of course, not on a night like tonight... ;)  When doing your training remember that you may actually have rain on event.  Be prepared for it no matter what!  


Happy walking!  ;)

Week 19 Training Schedule

Sorry for the delay getting the blog updated yesterday....

Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - 15 minutes - moderate cross training
Thursday - 5 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 6 miles - easy pace
Sunday - 5 miles - easy pace

Yes, the mileage is starting to go up...  Consider breaking up your mileage during the week.  On Thursday, consider doing 2 miles at the gym on the treadmill and 3 miles after 7pm when it's a little cooler.

Keep hydrated and be safe!  :)

Blisters Happen....

OK... plain and simple.... Blisters Happen!

I know, you’re thinking, “I’m not gonna get blisters” or “They have medical at all the pits so I don’t need to pack my own stuff”, well… guess again! You WILL get at least one blister between training and the event! It’s just the way it is! YOU need to be prepared to take care of your feet. (Emphasis on YOU!... even though there are medical personnel on event, you are responsible for you! Learn how to protect your feet and leave the hard cases for the doctors!) Blister packs are very easy to make and you probably have everything you need already in your medicine cabinet.

BLISTER PACK

1. Bandaids – The fabric ones are the best. Make sure they have the good adhesive!

2. Neosporin – The “secret” healer of 3-Day blisters.

3. Moleskin – you may not have this in your medicine cabinet but it’s worth the stroll down the footcare aisle at Walgreens or CVS. Buy the thinner kind.

4. Baby powder – the travel size is perfect. Dry feet = happy feet!

Here are a few other options you may find helpful.

1. Travel size first aid kit – They are 99 cents at Target. The plastic case is worth the price of admission. It can hold everything you need. Plus it comes with some bandaids and antiseptic wipes.

2. Manicure or sewing kit scissors – these are perfect for cutting moleskins as needed.

3. Toe sleeves – Another little wonder that has saved several toes… including mine! Another find in the footcare aisle.

4. Blister bandaids – these are a bit more specialized and are available at pit stops or Walgreens again. Use the Travel First Aid Kit to hold the bandaids, toe sleeves, antiseptic wipes, moleskin and scissors… yes, they will fit. Everything for the Blister Pack will fit nicely in a Quart sized Ziplock bag.

Use the FREEZER type… they are thicker. Now, that you have all the stuff for the Blister Pack, let me share the “3-Day Way to Protect Blisters.”

1. Never POP, lance or drain a blister! NEVER! Why? This is the body’s way of protecting the problem area.

2. Gently clean the top of the blister.

3. Apply Neosporin to the top and cover with a bandaid.

4. If the spot still rubs once you put your shoe back on, add mole skin over the top of the bandaid. If you use moleskin just be aware that you need to leave it on until it’s ready to come off. You may pull skin off… ouch!

5. If you have a large blister or one under your toenail, go to medical. They will lance it and bandage it. 

A prepared walker is a happy walker!  And happy feet make for happy walkers!  My team always giggled at me because of everything I would keep in my fanny pack, including my blister pack... but the things in my fanny pack have saved us all, either on event or during training!  :)

Next week:  Fanny packs!  :)

Week 20 Training Schedule

Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - 15 minutes - moderate cross training
Thursday - 4 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 6 miles - easy pace
Sunday - 4 miles - easy pace

yup... it's HOT!  It's humid!  But keep up with your training.  Consider doing some of your training inside... malls are great!  :)

Drink.... for PINK!

It's that time again.... Drink for Pink!


Come out this Thursday, June 9th to Urban Flats in Downtown Orlando from 6-8pm.  Unlimited wine and heavy appetizers for only $25! You’ll also have a chance to enter a raffle to win several amazing prizes like a dinner party for 8 people prepared and served by professional chefs as well as theme park tickets.  


Check out their FB Event Page. 

Hydration! Just do it!!

Nike had it right... Just do it... drink, drink, and drink some more!

Yes, you need to drink! I think they covered that pretty well at the Getting Started Meetings or any Training Walk you may have attended. But let’s break this down. You walk, you sweat (yes, women sweat!), you lose fluids, you need to replace them. Plain and simple.

Water and Gatorade are a must for every 3-Day walker and crew member! You should be drinking a bottle of water and a bottle of Gatorade every two to three miles when walking or for every hour of cardiovascular activity. The water keeps your muscles from cramping and the Gatorade helps keep your electrolytes in balance. With this balance, your 3-Day will be a great experience.

I have heard lots of comments about Gatorade… I don’t like the flavor, it tastes funny, too many calories. Let me address these. 1. Flavor – there are several BASIC flavors on the 3-Day. Nothing fancy…red, orange, yellow, blue. Like I said basic! 2. Taste – same thing. Basics here too! 3. Calories – listen, yes, it has calories BUT you are burning TONS of calories on this event. Your body needs sodium, potassium and chloride that are essential for hydration and muscle function.

I have also been experimenting with Gatorade's new G-series. The G-series is a 3 part system - G1 is PRIME, it's a Carb and B Vitamin boost - G2 is the Gatorade we know and love, and G3 is RECOVER. The G1 is like a sugar burst... It gotta me ready to walk, but I used it before I left so it was about 45 minutes before we actually walked. About 1/2 walk through the 4 mile walk, my boost was gone! The G2 - I still love... Gatorade has saved my butt on event several times... look back in my blog to 2006 San Diego! ;) But the best part is G3 - RECOVER! I have used other recovery drinks in the past but to have one that is part of the Gatorade family is great! These drink is consumed after exercise and helps replenish your body with protein and electrolytes. It really helps to replace all the vitamins and minerals you lose especially after a LONG day of training or event walking! I have used these before and swear by them. Now would be a good time to try them and see if they work for you. On Event is not the time to be experimenting with your nutrition and hydration!

So start drinking up! A hydrated body is a happy body. As fabulous as the medical team is, you don’t want to have to meet them on event, unless it’s as you cross the finish line and they are cheering you on! Remember, Drink + Pee = No IV.

Week 21 Training Schedule!

Happy Monday... or Rest Day!  :)

Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - Rest
Thursday - 4 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 5 miles - easy pace
Sunday - 4 miles - easy pace

DRINK, DRINK, DRINK!  It's hot out there and you need to hydrate!  Water AND Gatorade!!!

Week 22 Training Schedule

Happy Memorial Day!  I hope everyone enjoyed today and your Rest Day!  :)

Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - Rest
Thursday - 4 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 5 miles - easy pace
Sunday - 3 miles - easy pace

Don't forget the sunscreen!  No reason to get skin cancer while raising awareness of breast cancer!

I heart shoes.... don't you?

Shoes, shoes and more shoes. High heels, strappy sandals, cute wedges, fun flats... we love them all! But, our favorite shoes are our walking shoes! Well, considering you will walk approximately 585 miles (give or take a mile) of training and then 60 miles in 3 days. You need to start with your feet. The right socks and shoes are a must to make this journey bearable for your feet.

(ok…disclaimer time: I will give lots of advice in the blog, but by no means is this the gospel. This is just advice…take it or leave it! This are just helpful tips I have learned along the way)

First, let’s talk shoes. The proper fit is key. TrackShack (1104 N. Mills Ave, Orlando, FL 32803) here in Orlando is a great place to start.  Of course, if you are in Tampa, the New Balance store at Westshore Mall is great!  New Balance is a sponsor of the 3-Day and will offer a discount if you ask. TrackShack is great because they will measure and fit you to exactly the activity you are doing. Make sure to tell them you are doing a 60 mile walk. You want to make sure the shoe has a wide toe box and plenty of wiggle room. The more room, the less likely you will have rubbing…. KEY! You will want shoes one size BIGGER! Don’t believe me – ask me about 2005 and the wrong size shoes! YIKES! Also, if you go the TrackShack and they fit you to a New Balance shoe, you can go to New Balance Tampa and purchase them with the discount. Save money when you can! Also, you are going to need two pairs of shoes to get you through training and the event. If you can afford to buy two pairs now and alternate them during training, do so. The event is not the time or place to break in new shoes.
Ok…moving on. The next time of defense, socks. I know, most people think, socks are socks… NOT TRUE! The right sock and do a lot for you. I have tried at least 6 different brands before I found the “perfect” sock for me. Dri-wick is great. It helps keep feet dry. But another consideration is padding. Walkers need different areas of support then runners. Look for socks geared toward walkers with additional padding on the top of the foot and the heel. I like Thorlos (5632 International Drive, Orlando, FL 32819). There are several places in Orlando that sell these socks but the Thorlos Factory Outlet may be worth the drive. They sell “seconds” which have really no flaws for ½ price. They have several “levels” of socks for every activity imaginable. Plus if you bring your shoes in with you, they will let you try on socks with your shoes to find the right fit. I suffered with plantar fascitis after my first year of training and then found these socks. THEY ARE FABULOUS! My feet are fine now thanks to the extra cushioning of these socks. My advice – try a couple different brands. The most expensive are not necessarily the best for you. 

I know, I have given you lots to think about and consider. Now is the time to experiment with shoes and socks, NOT SEPTEMBER! Take care of your feet and your feet will take care of you. :)

Week 23 Training Schedule...

Ok, one week down... who's ready for week 2?

Here's the schedule for the week
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - Rest
Thursday - 3 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 4 miles - easy pace
Sunday - 3 miles - easy pace




The mileage is slowly starting to increase.  Slow and steady will win this race.  :)


Happy Walking!  PS... don't forget the sunscreen and gatorade!

It's all about FEET....

As a walker, your feet are important!  From the tips of your toes to those strong arches to those heels that support them, feet are important!

Here's a workshop just for you...

This Saturday, May 21, at New Balance Tampa.

All about Feet  RSVP here

or get more information on Facebook.

We'll chat more about toes here soon!  ;)

Happy Walking!

It's time! Yes, TB 3-Day Walk 24 Week Training Starts Monday...

Yes, gals and guys... it's final time!  Time to lace up those shoes and get a few miles logged on your training schedule.





Here's the schedule for the week.
Monday - Rest
Tuesday - 3 miles - easy pace
Wednesday - Rest
Thursday - 3 miles - moderate pace
Friday - 30 minutes - easy cross training
Saturday - 3 miles - easy pace
Sunday - 3 miles - easy pace

You have to love a training schedule that starts with REST!!!  ;)

The key right now is to get out and walk... not speed walk... just walk!  Don't forget to bring a water bottle and hydrate.  We'll talk more about hydration, stretching, fanny packs, shoes, socks, blisters, sports bras, comfy shorts... yea, we talk about everything!  :)

3-Day Picnic this Sunday

Oh my... I can't believe that we are half way to the Tampa Bay 3-Day! Wow... Where did time fly to?

But since we are half way there, let's celebrate!

May 15th. 11:00 - 7:30

Eagle Lake Park, 1800 Keene Rd., Largo, fl shelter #6

Check it out on Facebook too!

Hope to see you there... I'll be wearing pink! ;)

April or August???

Wow!!!  I keep checking my calendar and it says April but is feeling like August!  90s in April!!!  Yikes!

Plus it's time to start thinking about training... yup, time to lace up those shoes and get some miles in.  No, I am not talking a 10 mile walk... 3-4 is a great way to start.  And a little heat is a good thing too.  ;)

Remember those water (and gatorade) bottles!  :)

Happy walking!  ;)

WHAT? You haven't registered yet for 2011?

OMG!  What do you mean you still haven't registered for 2011 yet?  The time is now!

Register before tomorrow and save $25!  That's right!  Save $25 by entering the code SAVE25.  You can add the $25 to your donations!  ;)

Register NOW!

Happy 2011!

Yikes... am I late?  January has flown by and time to rock the 3-Day world. 

We are having a Getting Started Meeting here in Orlando next Thursday (2/17).  Go to http://www.the3day.org/ and click the Get Involved tab and then Get Started Meeting.  You can RSVP there and get directions.

Can't wait to see you all then!  :)