What about the Pack?

I've been asked a couple times in the past month about what type of waist pack to use during the 3-day event. Be sure to check out this post at the end for more information on waist packs. Meet my pack. I ordered it from shop3day.com in 2008. I keep thinking I will replace it with a newer and fancier one, but never get around to it! Besides this one is broken in!

Most important feature, is to have a waist pack with dual bottle holders. Water bottles should have a wide mouth and be easily refilled.

• Extra Socks! Keep at least one extra pair with you if not two or three. If it rains, you will want extra dry socks. If we have high temperatures, again you will want additional socks.
• Blister Care Kit (Band-aids, blister pads, mole skin, alcohol wipes and Neosporin) The Medical Tents will have all of these supplies as well but nice to have your own in case of emergency on the route.
• Nail Clippers and Scissors
• Vaseline and/or Body Glide: for your feet
  
• Hand Sanitizer/Anti-bacterial wipes & Sunscreen
• Poncho and other rain gear
• Mylar Blanket: these can be used on a cold morning and as a blanket to sit on during lunch
• KT Tape: I found this product last year when I was experiencing minor knee pain. I hear its great for shin splints, planters fasciitis, lower back pain and others!
• BioFreeze: This product is also available at the Med Tent, I just have my own!
• Hot Hands: For a cold morning,you can put these in your gloves or pockets to help keep you warm. (gloves not pictures)
• Seamless Wrap: Perfect to use as an ear wrap in the morning, keep your hair out of your face and keep your hair dry if its raining.
• Camera
• Zip Lock Bags

  

I used the ziplock bags to keep everything organized and dry so I can easily accessed during the walk.  Don't worry about forgetting something. What you don't have your teammate or Med Tent will have for you! I am pretty sure I'm a known notorious over packer, I just think I'm extra prepared! Don't forget to check out the complete pack list for more packing essentials!

Hill Training

If you haven't been stalking the Spectator Info site to get a rough idea of where we'd be walking this year, you don't know that our walk is likely to have the majority of the miles ITP! (inside the perimeter, 285) This is a new course for the veteran Atlanta walkers, which is exciting! For those of you who are not Atlanta natives, you probably don't know how hilly Atlanta can be! I'd almost put money on it that we will see hills that don't compare to Cardiac Hill  or Colony Square Hill on day 3! Don't let the hills scare you, because you can do it.  

If you have been following the training plans and keeping up with your cross training, those hills will not bother you! 

In 2008, when I completed my first 3-day, I can tell you that I did not train with enough hills, and many of my training walks involved relatively flat courses. I remember really struggling on the final day. My knees were killing me, and day 3 was the day we walked through hilly downtown Atlanta.  The course included a couple ominous hills like "Cardiac Hill" and "Colony Square Hill". I remember thinking about a piece of advice my dad has given me for years as I approached each hill.  He'd say, "your body can do what the mind can visualize". To add to that, I remembered the first time I saw my mom's best friend Toni, when she was going through chemo. I visualized myself completing all 60 miles of the Atlanta 3-day Walk for the Cure, so Toni never had to see another chemo treatment. Thinking about her helped me as I pressed on for the CURE! 

Take on those hills, because, you can do it! Your blisters will heal, the soreness in you knees will go away, you will recover from a 60 mile walk! Right now, cancer is in our world, and while I wholeheartedly believe we will live in a world without cancer very soon, today we are not there. Keep pressing on, the goal is in sight (another quote from the pops). Thanks to SGK for the Cure, we will see the day! Keep Pressing On!

Hydration & the Importance of Socks

If you didn't know by the scorching temperatures, its SUMMER!

I actually walked 4 miles tonight in 90 degree heat. It wasn't too bad. The most important thing you can do before braving the heat is to make sure you are hydrated. Drink water, and drink more water. Filling your water bottle with ice and put it in the freezer approx. 2 hours before a walk, this helps to keep the water cold and keep you cool during the walk. If your walking and you can feel your fingers swelling and getting tight, you are not hydrated. For more tips on proper hydration, check out Leanne the Walkers two posts: Dehydration Disaster & The Importance of Hydration. Also, check out 60 Miles post on the Heat!

Bottom line, keep yourself hydrated!

Now, socks. You want to make an investment here, trust me. Those cotton socks you may have are not going to be your friend. When your feet get hot, they start to sweat and without proper socks that absorb the sweat, next thing you know you have hot spots, that turn into blisters. These are not fun, and even when you have the most expensive, and best rated socks there are, if you don't change your socks enough, odds are you will develop blisters. There is a great slide show on how to prevent blisters and treat them on the 3-Day website. (don't let the pictures scare you!)

In 2008, the first year I walked, I changed my socks 3 to 4 times a day. I covered my feet with Vaseline or body glide (helps with the friction between foot-sock-shoe) each time, and I never had one blister. I was not so lucky in 2010. I changed my socks several times, made sure my feet were "lubricated" but I didn't listen to my feet on day 1. At the end of day one, I pulled my final pair of socks off and saw several hot spots. I knew they were there, but I wasn't listening. This could easily been fixed by applying band-aids or moleskin to protect those areas. I hobbled through the end of day 2, spent a good bit of time having a podiatrist pop my blisters, and by the end of day 3, I walked the last 5 miles in flip flops. If you don't want your feet to look like mine, be sure you invest in good socks, change them frequently, and make sure you use Vaseline and/or Body Glide. And guess what Atlanta Walkers? You have 21 weeks to find the right socks and what works for you!

I wear Balega International socks. Must running stores carry them (If you in Atlanta, check Big Peach or Phidippides.) These socks give me the perfect amount of padding/support on the bottom and ventilation at the top. I have never tried another sock that I liked as well as the Balega. Most are too thick for me. When you are fitted for your shoes, get a recommendation for a good sock, buy a pair and try them out. This is how I discovered my love for Balegas! Many of my walking buddies like Thorlos. Its up to you, but find out this summer during your training walks what you prefer. Please, please and please, do not wear a 100% cotton sock. You will hate yourself, I guarantee.

 

One more thing... stay away from the pedicures this summer! It may sound gross, but you need calluses that you build up during training. Try to take care of your feet and make sure that your heels don't crack by soaking them in Epsom salts and moisturized with foot lotion.  I personally prefer peppermint foot lotion after a long walk and a salt soak.

Remember, hydrate and invest in good socks!