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!

How far have I walked?

As we are approaching the 2011 Atlanta 3-Day, our training plan mileage is climbing.  By now you've probably found a few walking routes and you know the mileage. With those miles increasing, I know the repetition of routes are getting pretty boring. I've been there! In the past, I used to plan out routes using Google Pedometer. It works, but it takes a little bit of time, you have to remember the route, and sometimes  your route changes mid-walk and your left to estimate your miles. Not that this is a bad thing, but there is a way to take out the guess work, allows for route planning, and gives you the ability to just walk. Meet the GPS watch! 

 I own the Garmin Forerunner 305. (Best Christmas present ever!) There are several different models of this watch, and several other brands you can check out at your local running store or sporting goods store. This watch is my insurance when I walk and has made a huge difference with training walks. While training this year, I can tell you I am getting extra  mileage in, and often if I am without my watch, even on those usual routes, I feel lost. 


After walks I download my stats. I am able to see my route, and can even sync it with Google Maps. I can also see that I am staying with Komen's recommendations for mileage time and pace.

 On Sunday, my teammate and friend, Amy & I walked 12.03 miles in 3 hours and 46 minutes. Our average pace was 18:49 minutes per mile with an average speed of 3.2mph. We burned 733 calories, and as you can tell from the chart, we had a pretty hilly walk towards the end!

If you do best by mapping out a route instead of using a watch, go for it and keep it up! The gps watch just takes out the guess work and allows you to walk with assurance that you are getting those miles.

Happy Training! 




 

Warm Weather Training Tips

Was it this hot last summer? If it was, my memory was erased from all the cold weather earlier on in the year! With the temperatures and heat index climbing this summer we all need to take extra precautions to stay safe! Here are a few tips that have worked for me!

Hydration

First things First, Mom & Justin... I am talking directly to you here. Listen to what I have to say, because I will not be picking you up off the ground when you fall over from dehydration. I may or may not be serious here! Walking without water, or thinking a Dasani water bottle is enough, its not. Bottom line, if you're not having to make a pit stop every 3-4 miles, your not drinking enough water. If your urine is not clear, your not drinking enough water. With that being said...

Drink, drink and drink more water! At one time, I had a hard time drinking enough water before and during walks, I'd find my fingers swelling and feeling uncomfortable. I started setting goals for myself. Drink a liter of water before lunch, a liter after lunch, a liter while walking and another before bed. Walking while hydrated will make a huge difference in your performance. When LaCroix was a sponsor for the 2008 walks, I became hooked on sparkling water. I hear it's an acquired taste for some, but it definitely helps break up the monotony taste of water!

The night before a long walk, my trick is to freeze one of my water bottles. I fill it  75% with water and leave it with the cap off in the freezer. In addition, I put a 12oz Gatoraide in the freezer. Before the walk, I fill one waterbottle with ice water, the frozen bottle filled with water and the gatoraide in a coozy, which goes in my pack. Your water will stay colder for longer and around the time you hit 8 to 10 miles, pull out the gatoraide and you will have a nice slushy and an added boost!

Plan Your Walk
When I think of training walks, I think walking after work and Saturday & Sunday mornings. If you work full time like me, walking after work is a great option. Well, that was until we saw the heat index soar above 100! Walking at 5pm was no longer safe and waiting too late in the evening limits how long and far you can go. What about walking before work? I know what you thinking, crazy talk! I'm the first person to tell you, I value that sleep before work and many mornings I am pushing my  snooze limits. Granted my first before work walk was just this morning, but it is quickly going to become a weekly routine. Best parts, its cool and I have free time in the evenings again, did I mention I was energized for work? I will keep you posted of my progress with these early morning walks!

Weekend walks: I like to start them when the sun comes up, just like my new found before work walks! Starting them early gives you the benefit of cooler weather, and a longer time frame to get those miles in before the heat takes over! Be sure to apply your sunscreen before you head out too!

Plan Your Route
When I plan a route, I look for restrooms every 3-5 miles and a good snack stop. In the past McDonalds, Starbucks and Chick-Fli-a have been the winners. Take time when you are at a rest stop, enjoy the air conditioning, clean restrooms and re-fill those waterbottles with ice water and Gartoraide. Take advantage of snacking options too! Sometimes the protein bar I have packed isn't going to cut it or I don't have a taste for the one I packed. But a chicken biscuit or an order of hash-browns will satisfy me and boost my energy to get back out in the heat and finish! Oh, and Starbucks has the best tasting ice water!

What to Wear

My 3-day gear has become a little bit of an investment. In 2008, I found what worked and what didn't work, and it wasn't cheap. I love Target, an normally you can't go wrong, but... I am not a fan of Targets C9 gear. While cost effective, C9 shorts do not wick away the sweat and the tanks always found a way to rub me the wrong way. (Remember this is just my opinion!) You want to make sure your clothing is snug but not too tight. When you wear clothes that are too tight or  even too lose, it will cause friction that can result in chafing. I've invested in  Nike shorts, and haven't looked back since! In addition, I've seen many 3-day walkers wearing compression shorts underneath their shorts to prevent potential friction. In addition to Nike shorts, I prefer either Under Armour or Champion tanks without the built in bra. Now to a sports bra, avoid cotton at all costs and make sure its comfortable! Cotton will not wick away your sweat and will cause friction, which results in chafing.  I think I've already professed my love for Balega socks, no need to revisit! You will thank me for this tip, change your socks every 8-10 miles or more depending on the heat. Again, these are just a few tips of what I have found that works for me by trial an error! I still have all of the gear that didn't pass the test and I wear them on the short 2-5 mile walks, so it has not been a total loss!

Last weekend on the first long walk for the team, I had a team member that experienced a chafing issue, that actually cut her walk short. The extreme heat and improper gear was top blame and we were on the trail without our prevention tricks.  Since the location was on her leg, this could have been prevented by compression shorts and body glide or Vaseline. Applying, glide to areas that are prone to rubbing during a walk is key. This means between your legs, waist and arm area. Be sure your glide is with you during walks so that you are not caught far from home in an tough spot. Remember, if you feel a hot spot or something doesn't feel right when walking, stop and take a moment to reapply. We will be better prepared for the next walk!

One last tip, fabric softener will remove the wicking qualities from your gear! Be sure you are washing your walking cloths separate! (This is probably a good idea anyway!)

The Pack
It is key that you figure out what works for you before the event. I use the pack from the 3-day Shop, but most of my teammates use a Northface pack or a MoutainSmith. I've seen Camelbacks and backpacks, but remember the key is to find what works for you that will hold all of your necessities. At all times my pack includes, 2 waterbottles, 1 to 2 pairs of socks, (depending on mileage include more socks!) glide/Vaseline, blister kit with nail clippers, bandaids and neosporin, extra ziplock bags, cash & id, KT Tape ( I will talk about this product more later) protein bars/energy gel blast and my frozen gatoraide. If the weather looks iffy, I always include a poncho. I used to hate to wear a pack, and I'd carry my water bottles with me instead. The pack frees up your hands and allows you to plan ahead!
 
My last step before I head out on a walk is to Vaseline my feet! Just like with applying glide, this will prevent your sock from causing friction and developing blisters! Plan to reapply later! I've had a few nasty blisters in my time and learned my lesson! 

I hope some of these tips will help you prepare for the next couple of months of warm weather training and lead up to your walk! Be Safe & Happy Walking!

All in the Details

If you've never participated in the Susan G. Komen 3 Day for the Cure you don't really know what to expect when it comes to the 3 Day camp. For me, it was the sea of pink tents and shower trucks (well stocked with HOT water) that surprised me the most.

One detail that I hadn't really thought about much before my first event (Atlanta 2008) was tent decorations. I had so much to think about like planning for poor weather and traveling from Arkansas for the walk that I didn't really think much about decorating until the last minute.

Why Decorate?
There are a few reasons to consider decorating your tent. One, there is a prize for the best decorations. Second, its a fun way to represent your team at camp. Lastly, and perhaps most importantly, it will help you find your tent in a sea of identical tents. If you uniquely decorate your tent it will greatly lessen your chance of returning to the wrong tent after a 2 am bathroom break. Your startled tent neighbors will thank you.

How to Decorate
When it comes to decorate your tent, the sky really is the limit. Something as little and as simple as attaching a glow stick or as big and complex as an over-sized stuffed bra will do the job. Start thinking now and be creative! maybe you'll win something. Just remember, you have to pack your supplies into your gear bag taking care to stay under your weight limit.

Examples
In 2008, I asked my mom to help us with decorations. My request was for it to have something reflective on it (to make it easier to be seen with our flashlight) and to use Florida State colors because Crystal is a big fan. This is what she made us!





(a far away shot...and yes I know I look grumpy, this was after 40 miles and I was in a bit of pain). Here is an up close shot.





She used her hands as tracers and wrote on them "the journey is always shorter with friends by your side". I can't agree more!




Fast forward two years. For the 2010 3 Day I decided to make the decorations myself. We had 4 people on our team so I needed to make decorations for two tents. I decided to elaborate on our team name "My Racky Freedom". I found some camouflage fabric and added some pink and reflective touches to it. There was no mistaking who the occupants of these tents were!

The last example I have for you comes from the 2010 Twin Cities 3 Day. My Little Rock walking buddy traveled to that walk to participate with her mom and a family friend. She's very crafty and was able to create this awesome decoration. I think it speaks for itself. Erin is a military spouse and is now living in Germany and I miss them very much! Love you guys!

Some things to remember about decorating: have fun with it! Pack light and don't stress too much about it. And remember that duct tape and clothes pins are your friend (although that rule definitely applies to more at the 3 Day than just decorating).

Have any decorating questions? Comment below, I'd be happy to help!
I hope you are having a great summer!

Traveling + Training

I've been traveling the past couple of weekends, and of course both times I failed to take my laptop with me! (also = fail for me and not lining up someone to blog for me! Sorry to  my faithful followers!) This was a bad call on my behalf, I should have known I'd be sitting around the airport because of delays. Hello, it is summer after all and if the airport your flying out of isn't delayed, there is a pretty good chance Atlanta has a delay. When Atlanta is delayed, there is a ripple effect on every airport in the United States! Lesson learned, take the laptop because more than likely your have plenty of time to blog sitting around an airport. 

So, traveling + training, how to make this work. You may not be able to follow the training plan exactly, but make time to walk. Yes, I do follow the training plan as close as I can, but I also have a life that sometimes interferes! One thing that has always helped me train and prepare, is repetition. You may not be able to do the 10/8 mile walk this weekend, but you can still walk and get your body conditioned for the next walk. Trust me when I say, the more low mileage walks you take on, the easier those longer walks are going to become!

When traveling, walks outside might not be an option. It wasn't for me, since I wasn't familiar with the areas and didn't feel safe heading out alone. Plus, hello, I was on vacation, I wanted to sleep in when I could! Both hotels I stayed in the past two weeks had a work out room! You'll notice the main difference of a training walk inside pretty quick,  air condition! Which is a nice treat! I will note, walking on a treadmill gets pretty boring after a while. Be sure you are equipped with reading material! Not all treadmills include a personal tv to keep you entertained! (I lucked out, even if the channel was stuck on the Casey Anthony trial.)

The two weekends I have been out of town, I managed to walk 10 miles one weekend and 8 the next. This combined with my week day walks has kept me on track! Even if time only allowed for lower mileage, remember those miles are building your endurance for the future! 

Atlanta, were 120 days away! When did that happen?

24 Weeks!!

Its that time! I was excited to this this in my email this morning. If you haven't started training,  now is the time to start! Starting the 24 week countdown & the Atlanta Race for the Cure this weekend, I'm getting pretty excited!

Susan G. Komen 3-Day for the Cure® would like to thank New Balance, the official training partner of the 3-Day for the Cure, for sponsoring the Virtual Personal Trainer. Your 24-Week Training Schedule for This Week Monday   Rest     Tuesday   3 miles   Easy walking Wednesday          Rest     Thursday   3 miles   Moderate walking Friday   30 minutes   Easy cross-training Saturday   3 miles   Easy walking Sunday   3 miles   Easy walking New Balance Training CornerThere’s nothing like the enthusiasm and encouragement of a team to keep you motivated. We here at New Balance salute you for joining the team of more than 50,000 supporters who will be participating throughout 2011 in the fourteen different Susan G. Komen 3-Day for the Cure events across the United States. Deb Studebaker, a multi-year veteran of the 3-Day for the Cure, knows how to keep the motivation amongst her team. The motivation of the Boston-based Tough Warrior Princesses is contagious. Together, New Balance and Susan G. Komen for the Cure® are making excellent happen. Skip to Your Fundraising Step of the Week: Fundraise with Facebook Training Tip of the Week: Your Training Program Training for an endurance event like the 3-Day involves three things: Developing muscular strength and endurance Building cardiovascular fitness Experimenting with exercise gear, diet and fluids Muscular strength and endurance is exercise specific. Walking is not the same as running; your feet hit the ground further back on your heel with your toe higher in the air and then you roll farther off the toes with each stride. Runners may never develop the arch support or mid foot strength needed by a walker. Your brain needs to learn which muscles to use and your body needs to develop the strength to walk. Not just for one mile but for 20 miles. Nothing trains you better functionally for walking than walking itself. Cardiovascular activity can be developed with any aerobic activity. Cross-training has been included to decrease injury while building muscular strength and cardiovascular fitness. This can include cycling, swimming, rollerblading, Pilates or any whole body physical activity. Experimenting with walking shoes vs. running shoes, socks, waistpacks, backpacks, shorts vs. tights, etc. is an essential part of training to prevent blisters, chafing and injury. Walking while drinking sports drink, practicing pre-event, on-event and post-event routines for diet and especially fluid management is very individual and may require trial and error. Your suggested training program allows for all three components of training. Cross-training to build your fitness, many long walks to experiment with equipment and diet, and, most importantly, a graduated increase in walking mileage. Note the moderate intensity training days where you can add periods of increased speed or hills to increase your endurance. As you train, it is important to listen to your body. Often injuries, strains or areas of inflammation may not show up for 1-2 days after a training session. This program is only a guide, try to do as much as you can, but please do so safely. Your Fundraising Step of the Week: Fundraise With Facebook Now that you’ve installed the 3-Day Facebook application, don’t stop there! Update your Facebook status each week with a new message about your fundraising and training progress. Designate “Facebook Fundraising Friday” - every week on Friday, include a link to your personal fundraising webpage in your Facebook status. Log in to your Facebook page right now. NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day for the Cure, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws. NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day for the Cure, you should first consult a physician and have a physical examination. Breast Health Fact: More than 458,000 people worldwide die from breast cancer each year.