Replies to This Discussion

Permalink Reply by MeLinda on May 7, 2009 at 11:37pm

What ever works for you. On days that you are not at the gym use your Wii, other days use the eliptical or bike at the gym. Again train for what works with you.

Permalink Reply by Joyce Tucson Mom on May 8, 2009 at 9:07pm

Countdown: 18 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 7 miles Easy walking
Sunday 6 miles Easy walking

Training Tip of the Week: Shin Splints

Shin splints is a term broadly used to describe pain in the lower extremity. Most commonly it refers to medial tibial stress syndrome. People will describe pain in the inner part of the lower half of the shin. At first the pain may begin at the start of exercise and then decrease after a warm up period. However, with continued exercise the pain can become constant.

Shin splints are caused by overuse from repetitive activity. Walking increases the size and strength of your calf muscles. The calf muscles on the back of your leg can create an imbalance of forces on your anterior leg and cause inflammation. To prevent shin splints, adequately warm up your anterior and posterior leg muscles before exercise. See the stretching tips in your Breast Cancer 3-Day Handbook.

If you experience shin splint pain, decrease your walking mileage and focus on stretching. Start with the runners lunge stretch for the calf or put a towel around your foot and pull your toes up towards your head. If you can, try sitting on your knees and feet to really stretch the front part of your leg. Be careful because this is hard on your knees. Freeze water in a paper cup and ice your shins right on the bone for five minutes, three times a day. Consider adding an over-the-counter arch support and check your shoes for adequate shock absorption.

Once you have stretched and your pain has decreased, begin strengthening exercises. Start with toe taps, first straight up and down and then right and left. Add heel raises and toes raises. Finally, put a towel on the floor and, keeping your heel on the floor, use your toes to grab an edge of it, pulling it towards you. Try to increase your walking gradually and alter your walking surfaces to include grass, dirt and track surfaces as much as possible. If your symptoms do not improve or get worse, see your doctor for evaluation.

Permalink Reply by Joyce Tucson Mom on May 15, 2009 at 7:12pm

Countdown: 17 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 4 miles Easy walking
Sunday 3 miles Easy walking


Training Tip of the Week: Walking Technique

I know what you’re thinking. How hard can this be? Everyone knows how to walk. But, when you are walking 60 miles, technique can be the key to preventing injury and increasing your walking speed.

Four common walking errors:

Staring at the ground: Keeping your head down and shoulders slouched can lead to tightness and fatigue in the upper back, neck and shoulders. Focus your gaze off at the horizon and not down at your feet or the ground just in front of you. This will tend to pull your whole body more upright. Pull your shoulders back and chest forward.

Taking an extra long stride: This can lead to sore shins, tightness in the back of the thighs (hamstrings) and a jarring thud with every step. Try rolling, not bouncing, from one stride to the next. Try to put your foot down as fast as you can. Don’t reach for the longest possible stride. Feel you body glide along the ground and try not to let your heels slam into the ground on each step.

Chicken wings: Elbows flailing out to the sides with each arm swing can cause neck, shoulder and upper back pain. Feel your thumb rub the waistband of your pants as your hand swings back and then stop it there. Don’t let it swing any further back. Imagine trying to elbow the walker directly behind you. Don’t let your hips have an exaggerated side-to-side sway.

Hyperextending your back: Excessive arch in the low back can cause tightness in the lower back and upper gluteal (buttock) muscles. Keep your rear end tucked underneath you by gently pulling your navel into your spine and flattening your stomach.

Permalink Reply by Joyce Tucson Mom on May 25, 2009 at 8:59pm

Countdown: 16 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 8 miles Easy walking
Sunday 6 miles Easy walking

Training Tip of the Week: Kneecap Pain

"I have this grinding sound when I bend my knee."
"My kneecaps ache after I walk."
"I can’t squat or kneel any more."
"When I sit for a long time and then stand up, I have severe pain all over my knee."

If you have these symptoms, you may have patellofemoral pain syndrome, or runner’s knee.

Patellofemoral pain can occur from overuse of the knee in sports and activities such as running, walking, jumping or bicycling. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. This syndrome also may result from the way your hips, legs, knees or feet are lined up. If you have wide hips or underdeveloped thigh muscles, are knock-kneed or have feet with arches that collapse when walking (a condition called overpronation) you may be pulling your kneecap out of its groove and causing your pain.

What are the symptoms?
The main symptom is pain behind the kneecap. You may have pain when you walk, run or sit for a long time. The pain generally is worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping or grinding in the knee.

How is it treated?
Treatment includes the following:

Place an ice pack on your knee for 20 to 30 minutes, 3 times a day for 1 week.
Elevate your knee by placing a pillow underneath your leg when your knee hurts.
Take anti-inflammatory pain medication, such as ibuprofen, as prescribed by your health care provider.
When the pain has decreased, start to strengthen your thigh muscles to get the kneecap back in it’s groove. See exercises below.
An infrapatellar strap (a strap placed beneath the kneecap over the patellar tendon) or a neoprene sleeve with a cutout for your kneecap may give you some support.
Have your gait checked for overpronation. Arch supports may be necessary. If your symptoms do not improve seek medical advice.

Permalink Reply by Joyce Tucson Mom on June 12, 2009 at 6:48pm

I just realized I haven't been very good about posting these weekly . . . please go to the 3-Day Group to see the entire (so far) training schedules:)! GIANT HUGS:)!

Countdown: 13 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday 30 minutes Moderate cross-training
Thursday 5 miles Moderate walking
Friday 45 minutes Easy cross-training
Saturday 11 miles Easy walking
Sunday 5 miles Easy walking

Training Tip of the Week: Course-Specific Training

Part of your training for the Breast Cancer 3-Day includes practicing conditions of the event.

It's a good idea for training walks to include hills of different grades, as well as walking on flat surfaces. This will help prepare you for any hills you may encounter on the event.

What is the climate expected to be? If it is cool and rainy, try out your rain gear ahead of time. Consider rubber covers for your walking shoes. Practice layering Coolmax or moisture wicking long sleeved shirts under your windbreaker or rain jacket. Take note of your hydration in cool temperatures. Weigh yourself before and after a walk to assess your rehydration status. Often you will not drink enough in cooler weather.

If the climate is expected to be hot, use your shorter training days or walk part of your long walks in the heat to increase your heat tolerance. Exercise at least twice a week in the heat during the last 8 weeks of training. Take extra safety precautions during heat training. Walk with a buddy and be sure to choose a course where you can rest in the shade. Carry your sunscreen with you and reapply it during long walks.

Pre-exercise hydration is very important. Drink at least 16 ounces of fluid 2 hours prior to exercise. Then carry extra water and sports drink with you. Your body requires extra energy to cool your core body temperature down. This can decrease your exercise endurance. Stop if you become fatigued, dizzy or lightheaded.

Fundraising Tip of the Week: Tribute Donations
Encourage your donors to make their donations in honor, support or memory of someone they know who has been affected by breast cancer. This is a great way to let them feel very much a part of your experience. In return for their donation, have them sign a shirt or a placard that you will carry with you on the Breast Cancer 3-Day, or print their names on a twist of pink ribbon that you will pin to your shirt.

NOTE: All content, including information and images contained in this email, is for general informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. The training information contained in this email is meant to be used as a guideline. Before you begin any training plan, you'll want to consult with your doctor to go over your current physical condition and determine what you are able to undertake safely.

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