3-Day Breast Cancer 60 Mile Walk

[MeLinda]

I found out tonight they will be announcing the 2009 schedule next week. As soon as I have the cities and dates I will post.

Once they are posted, we can decide on what city Navy Moms want to walk.


Joyce ask me to start a discussion about the 3-Day. Here goes

The 3-Day is held in 14 cities this year. Anyone the that signs up to walk commits to raising $2200. They will walk 60 miles over 3 days and camp each night. This will be my 4th year to participate in the DFW event. I walked the 1st year and I have been on the crew since. The crew supports the walkers. As crew we do not have to raise money, but most do as we are want end breast cancer. We basically run the camp, medical and the pit stops on route along with 3-Day staff. This year in Dallas we have approximately 2000 + walker and 400 crew members.

The funds raised support the Susan G. Koman and National Philanthropic Trust Breast Cancer Fund. 85% of the proceeds goes to Koman and 15% to NPT for breast cancer research.

I have a team 'Boobs With Attitude' in memory of mom and in honor of my aunt. I participate because I did not have a choice in losing my mom and I don't want my daughter and son walking in memory of me. Besides I am a new grandma and want to be around to see her grow up. My children missed not having their grandmother around.

You can visit my website for more information

http://08.the3day.org/goto/thoes3day

Regards
MeLinda
Mom to Joshua (Navy)
Mom to Chrisanna (Teacher)
Grandma to Zoe

[Joyce Tucson Mom]

Thanks MeLinda:)! I've been working every day and haven't had much time to get on . . . I appreciate the info:)!

Shannon, I haven't (yet) gotten any special gear (time and money constraints) and because I'm not yet to the longer walks I'm not really concerned . . . Won't be long now and I WILL be getting my new shoes and socks from the sponsor store here in town:)!
GIANT HUGS to all:)!

[Joyce Tucson Mom]

Countdown: 21 Weeks

Your Training Schedule for This Week:

Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 4 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 5 miles Easy walking
Sunday 4 miles Easy walking

Training Tip of the Week: Nutrition for Weight Loss & Performance

Food is fuel and carbohydrates such as breads, pasta, cereal, fruits and vegetables are the primary source for your muscles during exercise. Proteins such as cheese, meat and nuts provide long-term storage energy and help build muscle glycogen (sugar) stores. With your increased exercise you will be burning more calories and while now is not the time to go on any drastic diets, if you are overweight, it is a good time to begin following a healthy, well-balanced diet.

The key to weight loss is taking in fewer calories than you burn. Your training program will increase the number of calories that are used therefore, if you maintain your current caloric intake, you should experience some weight loss. Your goal should be weight loss of no more than 1 to 2 pounds per week. You do need to eat enough calories to support your increased activity, so listen to your body. If you are feeling weak and tired after a long walk, you may not be eating and drinking enough carbohydrates.

Remember that the addition of strength training during your cross-training days will also help to burn fat tissue while building muscle tissue. Muscle burns more calories than fat; however, it also weighs more than fat. Do not weigh yourself more than one time per week. Instead, take notice of how your clothes fit and how you feel.

During training: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, 1/2 banana, 16 ounces sports drink or 3/4 sports bar.

Post training walk: Consume carbohydrate-rich foods 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Do not binge eat. In your training diary, add a column for calories consumed. Keep an estimate of your energy expenditure and gauge your intake appropriately.

[Shannon (aka Dublin)]

YEAH!! My training schedule starts first wk of May! I'm excited!!! It's nothing more than i've been doing lately, but i'm excited for the slow increase.... just brings us closer to the REAL DEAL!!! wahoo!!!

[Joyce Tucson Mom]

Yea for you Shannon . . . it makes it 'real' to start the training - GIANT HUGS:)!

Countdown: 20 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday 15 minutes Moderate cross-training
Thursday 4 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 6 miles Easy walking
Sunday 4 miles Easy walking


Training Tip of the Week: Cross-Training

Cross-training can be a helpful addition to your Breast Cancer 3-Day training program. It allows you to build muscle endurance while decreasing overuse injuries. Remember the 10% rule: you should increase your activity 10% each week in order to give your body time to recover between your training walks. It is possible to do too much, too soon. Pace yourself and pay attention to how your body feels at all times. While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:

Elliptical Trainer
Bicycling
Stair Stepping
Rollerblading
Pilates
Strength training through resistive bands or low weights is also an important part of your training program because it can build muscle. Muscle increases your endurance and burns fat better than fat does. It need not be an extensive weight lifting program. Interval or circuit training (i.e. Curves classes) alternate aerobic activity with strength exercises. They can be an efficient complement to your training program.

[Under the Radar Mom]

I am on Joyces Seattle team. I have walked in three official training walks, and have a attended a get started meeting. I have raised $595 so far. I am so thankful to Joyces support for getting me off my butt. I have been training 2 months, and my clothes are fitting better. A few days ago, my hubby mentioned that I was getting a waste again.
I hope more of you can join the Seattle team. The more the merrier.

[Jackie]

Radar, Does each person on the team have to raise 2,000 or the team together?

[MeLinda]

Each person has to raise 2300

[Joyce Tucson Mom]

Countdown: 19 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday 15 minutes Moderate cross-training
Thursday 5 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 6 miles Easy walking
Sunday 5 miles Easy walking


Training Tip of the Week: Stretching

Stretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilates class into your training program.

Some guidelines for stretching are:

Warm up first (walk for 3 to 5 minutes).
Hold each stretch for 10 to 15 seconds.
Achieve the stretching position gently. Do not bounce.
Only stretch within your limits. If you feel any discomfort, stop.
Remember to breathe while stretching.
The most important stretch is after your exercise.
Here are some stretching tips to follow while on the event:

Stretch 5 minutes per hour.
Stretch in the morning before you hit the road.
Stretch at all the pit stops.
Stretch waiting for the port-a-potty.
Stretch at a red light.
Stretch at a green light.
Stretch when you come into camp.
Participate in organized stretching in camp each evening.
You will find a list of recommended stretches in your Breast Cancer 3-Day Walker Handbook.

[Shannon (aka Dublin)]

I'm glad you added this... I have always stretched to discomfort and then held that pose for 15 seconds... I guess I should ease up a little before holding... This is my first "official" week of training and due to a monsoon here in PA, it's not off to a great start, but that's ok, b/c I'm used to walking 3 miles a couple times a wk usually, so i dont feel too far behind...

[MeLinda]

Train in all kinds of weather, as the walk will go on rain, snow, heat, etc. You could be relocated for camp if required, but unless it is extremely dangerous, the event goes on. Train on hills, train in the rain, train in the heat, train on grass, train on concrete, train everywhere

We have even talked about finding a wind tunnel to train in, as in 2006 we had high wind for Day 1

[Shannon (aka Dublin)]

typically i will walk in the rain... it's actually kind of nice, but when i say monsoon, well, i mean MONSOON....slapping you in the face kind of rain! LOL... I train in the rain, but I'm not going to go out there and just ask for misery, not yet at least! I know that when the days of my walk come, I will walk thru rain, wind and freezing October wind and cold (at least here in PA) but I'm just not ready to do it this week, after fighting a flu-like illness for the last 5 days...
I did buy the Curves walking sandles in case of rain during the walk... would rather walk in them then get blisters on my feet and soak my sneaks... previous walkers have raved about them on the 3 day site... so i plan on training in them once a wk or so, just in case i have to use them on the walk.
Thankfully I live and train on hilly terrain so that wont be new to me... I'm going to hit the trails next wk just to add a little something different to my pavement walks...

[Shannon (aka Dublin)]

Do you think an aerobics class is ok for the crosstraining? I'm wondering b/c my Wii Fitness Coach is a virtual aerobics class that kicks my butt... do you think thats ok, or should i really just drive 30 mins to my gym to get on the eliptical or bike?