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!!!