Monday, May 24, 2010

132 Days To Go - Training in the Heat

TRAINING

Week 20 Recommended Training: 17 Miles + 45 Minutes of X-Training
My Week 20 Actuals:  18.1 Miles and no X-Training

Week 20 is the first week I have not met the training goals.  I was on the road for work and unable to find a hotel with workout equipment AND that would allow me to have the Callie Dog with me.  Also, I wasn't feeling well most of the week, even the mileage during the week was split into smaller walks rather than the longer recommended walks.  Do not fear, I haven't lost motivation - sometimes you have to listen to your body and do the best you can at that time.  I will likely do extra cross-training this week to make up for some of what I did not do last week.

WEEK 20 Training:
Monday, 5/24 - Rest
Tuesday, 5/25 - 3 Mile Easy Walk
Wednesday, 5/26 - 15 Minutes Moderate Cross-Training
Thursday, 5/27 - 5 Mile Moderate Walk
Friday, 5/28 - 30 Minutes Easy Cross-Training
Saturday, 5/29 - 6 Mile Easy Walk
Sunday 5/30 - 4 Mile Easy Walk
 
I will be doing the airport experience this coming Saturday, so I am going to try and get as much of my 6 miles for 5/29 while waiting in the airports.
 
 
TRAINING IN THE HEAT
As the temperatures warm up (rather quickly here in Iowa), training in warm/hot weather requires 3-day walkers to remember the popular mantra "DRINK, PEE, NO IV"!  It is recommended you drink at least 8 ounces of water and 8 ounces of gatorade every hour. For most of us, that equates to about 16 ounces of liquid every 3 miles or so.  Here are some tips for you:
 
1)  Invest in a camel pak - most hold 2 liters of liquid (approximately 32 ounces), plus you can pack it with ice so your beverage stays nice and cool.
2)  Map your routes where you have a place to refill on liquid and use the restroom every 3-4 miles.  Worse come to worse, do three mile loops to your residence.
3)  If your 4-legged friend walks with you during training, make sure you carry extra water for your pooch... dehydration can occur just as easily in your pet.
4)  Don't like the heat?  Worse come to worse, do your training walks at the local mall / Wal-Mart / grocery store.  I am not a fan of this option... and remember, the weather may not be ideal during your 3-day event so training in all types of weather helps you mentally prepare for the worst nature has to offer.
5)  Walk early in the morning or later in the evening if your schedule allows... 10 degrees difference in temperature when you are walking even 3 miles can seem like a world of difference.
6)  Remember, especially on hot days, do not hop in the shower as soon as you get home - your body temperature needs time to equalize, plus you probably need some nutrients... why not eat a snack and cool off for a bit first?
7)  Split your daily mileage into more tolerable "chunks", with the longest chunks being in the cooler times of day.  Again, I recommend doing at least a good mile or two in the hottest part of the day so your body is acclimated to the extremes.
 
 
FUNDRAISING
Fundraising is going well.  Team Bras of Glory is ALMOST at the 50% mark.  Walker Angel jumped up $100 due to a donation from her boss!  I received a $10 donation from my Texas friend, Terri, whose sister is battling breast cancer.  Team member Lindsey held her Stems and Legs Winemakers event this past Saturday and I anxiously await the totals!  All and all, I think we're moving along nicely.
 
ON-GOING fundraiser:  Don't forget about our Bras of Glory T-shirt fundraiser.  Contact me at msimpson115@gmail.com for more details.
 
Michelle's latest fundraiser:  I got this idea from another 3-day'ers blog, so here it is... I am at 65% of my required $2300 - if I reach 100% by JUNE 1, I will dye my hair fluorescent pink for the event in October.  To donate, click here.  I have NEVER dyed my hair a non-natural color... so this is huge for me!
 
 
KEEP ON WALKING!   

Sunday, May 16, 2010

139 days to go!

TRAINING

Week 21 Recommended Totals: 16 Miles + 30 Minutes X-training
My week 21 Totals:  17.18 Miles + 35 Minutes Stationary Bike

WEEK 20 Training:
Monday, 5/17 - Rest
Tuesday, 5/18 - 3 Mile Easy Walk
Wednesday, 5/19 - 15 Minutes Moderate Cross-Training
Thursday, 5/20 - 4 Mile Moderate Walk
Friday, 5/21 - 30 Minutes Easy Cross-Training
Saturday, 5/22 - 6 Mile Easy Walk
Sunday 5/23 - 4 Mile Easy Walk

The weather was gorgeous this weekend to be outside after a crap-tastic rainy, very busy, very tiring week for me.  I struggled to force myself to walk this past Thursday, but after an hour power nap, got out and walked the 4 miles.  I was glad that I did or else I would have felt guilty for skipping that 4 miles.


Saturday's walk started at the Des Moines Farmers Market


The Callie Dog and I walked through the grass for a bathroom break (her, not me) while Kara stayed up on the trail.


Sunday's walk was on the Great Western Trail in Des Moines... it's a pretty nice trail which is 18 miles from start to finish - this may be my 18-miler when I get that far in training schedule.


FUNDRAISING
This was a slow fundraising week for me.  Team member Kara, however, had sent letters to local businesses in the Iowa City area a few weeks back and it's starting to yield some contributions.  Bellaz Salon donated $75 towards her goal this week!  The team is almost half-way to its $10,000 team goal! 


I'll actually be heading two hours west to work this week.  I will likely get lots of miles in this week for work because of it.  I like heading to new areas!  New places to explore, new places to train, and new people to hit up for donations. 


Friday, May 14, 2010

"Commandments" from a Runner

So, I stole this from a friend's facebook note... it is titled "53 Runners Commandments by Joe Kelly" (From Holly) (then through Melissa).  Anyhow, substitute "walker" for "runner" and I think about 75% of these are applicable to 3-day walkers.  Enjoy!

1. Don’t be a whiner. Nobody likes a whiner, not even other whiners.


2. Walking out the door is often the toughest part of a run.

3. Don’t make running your life. Make it part of your life.

4. During group training runs, don’t let anyone run alone.

5. Keep promises, especially ones made to yourself.

6. When doing group runs, start on time no matter who’s missing.

7. The faster you are the less you should talk about your times.

8. Keep a quarter in your pocket. One day you’ll need to call for a ride.

9. Don’t compare yourself to other runners.

10. All runners are equal, some are just faster than others.

11. Keep in mind that the later in the day it gets, the more likely it is that you won’t run.

12. For a change of pace, get driven out and then run back.

13. If it was easy, everybody would be a runner.

14. When standing in starting lines, remind yourself how fortunate you are to be there.

15. Getting out of shape is much easier than getting into shape.

16. A bad day of running still beats a good day at work.

17. Talk like a runner. “Singlets” are worn on warm days. “Tank tops” are worn to the beach.

18. Don’t talk about your running injuries. People don’t want to hear about your sore knee or black toe.

19. Don’t always run alone.

20. Don’t always run with people.

21. Approach running as if the quality of your life depended on it.

22. No matter how slow you run it is still faster than someone sitting on a couch.

23. Keep in mind that the harder you run during training, the luckier you’ll get during racing.

24. Races aren’t just for those who can run fast.

25. There are no shortcuts to running excellence.

26. The best runs sometimes come on days when you didn’t feel like running.

27. Be modest after a race, especially if you have reason to brag.

28. If you say, “Let’s run this race together,” then you must stay with that person no matter how slow.

29. Think twice before agreeing to run with someone during a race.

30. There is nothing boring about running. There are, however, boring people who run.

31. Look at hills as opportunities to pass people.

32. Distance running is like cod liver oil. At first it makes you feel awful, then it makes you feel better.

33. Never throw away the instructions to your running watch.

34. Don’t try to outrun dogs.

35. Don’t trust runners who show up at races claiming to be tired, out of share, or not feeling well.

36. Don’t wait for perfect weather. If you do, you won’t run very often.

37. When tempted to stop being a runner, make a list of the reasons you started.

38. Never run alongside very old or very young racers. They get all of the applause.

39. Without goals, training has no purpose.

40. During training runs, let the slowest runner in the group set the pace.

41. The first year in a new age group offers the best opportunity for trophies.

42. Go for broke, but be prepared to be broken.

43. Spend more time running on the roads than sitting on the couch.

44. Make progress in your training, but progress at your own rate.

45. “Winning” means different things to different people.

46. Unless you make your living as a runner, don’t take running too seriously.

47. Runners who never fail are runners who never try anything great.

48. Never tell a runner that he or she doesn’t look good in tights.

49. Never confuse the Ben-Gay tube with the toothpaste tube.

50. Never apologize for doing the best you can.

51. Preventing running injuries is easier than curing them.

52. Running is simple. Don’t make it complicated.

53. Running is always enjoyable. Sometimes, though, the joy doesn’t come until the end of the run!

Monday, May 10, 2010

Monday, Monday

TRAINING
Week 22 Goals:  15 Miles + 30 Minutes of X-Training
Week 22 Actuals:  18.91 Miles + 30 Minutes of X-Training
Items of Note:  My walk yesterday marked my 50th walk since February 23rd, which is when I started my "pre-training".


TRAINING COUNTDOWN:  WEEK 21 SCHEDULE
Monday, 5/10 - Rest
Tuesday, 5/11 - 3 Miles Easy Walk
Wednesday, 5/12 - Rest
Thursday, 5/13 - 4 Mile Moderate Walk
Friday, 5/14 - 30 Minutes of Cross-Training
Saturday, 5/15 - 5 Mile Easy Walk
Sunday, 5/16 - 4 Mile Easy Walk
Week 21 Totals:  16 Miles + 30 Minutes of X-Training

The next two weeks are exceptionally busy for me.  I would like to continue surpassing my weekly targets as set by the Komen 24-week schedule, but I will be happy to meet them.  I will need to follow my own suggestions about training and traveling which I posted about this past Saturday.  Check out this post by a fellow 3-Day walker about the importance of training.

FUNDRAISING
This week yielded a $100 donation from someone I barely know!  I was wearing my 3-day hat when a guy who works in my building thanked me for participating in the Komen events.  We had about a 10 minute conversation, I gave him my 3-day card, and as soon as he got home he donated! 
FUNDRAISING TIP OF THE WEEK:  Don't be shy about handing out that 3-day card!  Donations come from some people you wouldn't expect to donate or you hardly know!

That donation put me at 64% of my fundraising goal!
Personal total to date:  $1483.12
Team Tota to datel:  $4653.00

Other fundraising efforts included soliciting businesses for donations via e-mail, as well contacting an Italian restaurant near hear about doing a "Dining for Donations" night in the next month or so.  I haven't gotten response from any of them yet, but businesses take a bit to respond sometimes.  I am hopeful!

Don't forget, if you are in the Seattle area or know someone in the Seattle area, to check out team member Lindsey's dinner and silent auction event on May 22nd!


TEAM WEBSITE
Thanks to Kara, our team 3-day website has been revamped!  Check it out and let me know what you think!

Saturday, May 8, 2010

Training and Traveling

Everyone knows that traveling is an easy excuse to not exercise.  Being someone who moves areas more frequent than the average person, plus takes a rotation (rotation = vacation for those of you outside of my career realm) every 4 to 8 weeks, I know this as well as anyone.  At the end of May, I will be heading to North Carolina for almost a week, so I thought I'd share some of my training while traveling tips:

1)  If you have a long day of airports, wear a pedometer - just walking in the airport to get to the initial gate, walking to connecting flights, and heading out once arriving, I've found you can easily get 2 miles of walking done!  If you have lengthy layovers, take the opportunity to get some additional mileage done and wander through the terminal rather than sitting your gate.

2)  If staying in hotels, make sure your hotel has an exercise room.  There's more than likely going to be at least two treadmills that you can use as a last resort.

3)  You would be surprised the number of miles you accumulate when doing all the tourist attractions - again, make sure you wear your pedometer!  Map out the attractions you plan on seeing and try to group them together based on geographic areas to minimize drive/metro time and maximize walk time and miles.

4)  Traveling for business where you have little daytime free time?  Pick a restaurant for dinner which is a few miles from your hotel and walk to and from dinner.

5)  Try to stay somewhere which has an area condusive to walking - if you are busy during the days, stay in an area where you will feel safe walking in the evenings. 

6)  Recruit people you are traveling with, visiting, or doing business with to walk with you, especially in unfamiliar areas.

7)  Have time to explore?  Do an internet search for trails and/or state parks nearby.  This is a great way to de-stress when traveling!

8)  Traveling somewhere cold?  Not an ideal, but worst come to worst, find a nearby mall, throw on your pedometer, and do some mall walking.

Don't let traveling throw your training off track!

Monday, May 3, 2010

152 Days and Counting

TRAINING

lAST WEEKS RECOMMENDED TOTALS:  13 MILES + 30 MINUTES OF X-TRAINING
LAST WEEKS ACTUALS: 20.19 MILES + 65 MINUTES OF X-TRAINING

WEEK 22 SCHEDULE:
Monday, 5/3 - Rest Day
Tuesday, 5/4 - 3 Mile Easy Walk
Wednesday, 5/5 - Rest Day
Thursday, 5/6 - 4 Mile Moderate Walk
Friday, 5/7 - 30 Minutes of Cross-Training
Saturday, 5/8 - 5 Mile Easy Walk
Sunday, 5/9 - 3 Mile Easy Walk
Totals: 15 Miles + 30 Minutes X-Training


FUNDRAISING
I turned my monthly change jar into the bank on Saturday morning and yielded an additional $23 towards my $2300 goal.  It may not seem like much, but if you look at it percentage-wise, that's 1% of the minimum fundraising amount just from saving my change in the month of April!

I sent my monthly e-mails yesterday to those who hadn't donated yet.  It yielded an additional $25 (thank you Sedric A.); hopefully it will yield another donation or two before the month is out.  I learned last year that the closer I got to the walk, the more donations I got from my email solicitations.  I need $917 to reach the minimum personal goal.  Team Bras of Glory is at 45% of it's $10,000 goal... we're getting there.

Team Bras of Glory is also doing a T-Shirt fundraiser... see my post below.

If you know anyone in the Seattle area, please read the below about fundraiser for my Team Member, Lindsey Smith:

Date: Saturday, May 22, 2010
Time: 7:00pm - 10:00pm
Location: Russell's Dining and Bar
Street: 3305 Monte Villa Parkway
City/Town: Bothell, WA

Description.Stems and Legs
Winemaker Dinner & Silent Auction
Benefiting Susan G. Komen 3-Day for the Cure

Saturday, May 22, 2010 @ 7PM

Featuring Russell Dean Lowell, executive chef and proprietor of Russell's Dining, and Mark Newton, winemaker of DiStefano Winery.

Join us in support of Lindsey Smith, who is participating in the Susan G. Komen 3-Day for the Cure™, 60 miles in 3 days along with fellow teammates Bras of Glory! Net proceeds from the Susan G. Komen 3-Day for the Cure™ are invested in breast cancer research and community programs.

Lindsey is walking in memory of her dear British “Grandmum” – Eve – who, even after her mastectomy and other health issues, still managed to encourage others through strength and great Brit wit! Also walking in support of other family members, friends and colleagues who have gone through or still coping with breast cancer. Doing her part in the battle of pink!

Chef Lowell and Mr. Newton look forward to sharing with you their specially prepared 5 course dinner, complete with wine pairings from DiStefano Winery.

Cost: $80 (plus tax and gratuity). Space is limited for this event.
Please call Russell's Dining and Bar for reservations at 425-486-4072.
* Vegetarian meals are available on request at the time of reservation only!

If you are interested in contributing to the silent auction, please contact Alex Eagleton or Lindsey Smith via Facebook Message.

If you are unable to attend, but wish to support Lindsey Smith's efforts for the Susan G. Komen 3-Day for the Cure™, please click here: http://www.the3day.org/goto/lindseyasmith

When: May 22nd, 2010, 7PM
Where: Russell's Dining and Bar, 3305 Monte Villa Parkway, Bothell, WA
Reservations: Call 425-486-4072. Please mention if you are vegetarian when calling!
 
 
LESSONS LEARNED FROM 2009
- When buying shoes, DO buy them a half-size bigger as recommended.  Last year I ended up having to cut the toes out of my tennis shoes.
- Buy the blister stick if you have any kind of rub problems with your feet... walking with blisters is no fun.
- If you are going to do the event with a camel-pak, or any kind of pack: train with it!!!!  My shoulders were SO sore from not being used to the weight of it last year.
- TRAIN, TRAIN, TRAIN
 
HAVE ANY FUNDRAISING IDEAS?  PLEASE SHARE VIA COMMENT OR EMAIL!