Hydration in a heat wave

I went for a 17 mile training walk on Saturday. I started at 9:30 am and it was already 85 degrees. It was forecast to be 95 degrees with a 105 degree heat index. I was walking on a trail that is a 3.3 mile loop so that I was back at my car for snacks and more to drink every 3.3 miles (like a pit stop on the event). I had had 20 ounces of water before my walk and started my first lap with 20 ounces of Gatorade and 40 ounces of water. I knew I needed to be drinking a lot because it was going to be soooo hot. I drank those same amounts of water and Gatorade each lap. I stopped for lunch after 3 laps (10 miles). When I got up from lunch and was ready to head out again I got about 5 miles down the path and started feeling light-headed and dizzy. I decided to call it a day as it was just too hot and apparently I was dehydrated despite all the drinking I was doing. I now know why they say you need to be drinking extra water/sports drink the whole day before a long workout in the heat. I then read that in extreme heat your body can not replace fluids as quickly as you are losing them. Some experts suggest drinking an extra 64 ounces of water the day before a long walk in the heat. Everyone sweats different amounts so the exact amount of water you need the day of or the day before will vary. The important thing is to drink extra and avoid those things that will dehydrate you like sodas and alcohol.

A good way to tell if your staying hydrated is to weigh yourself before and after your training. You should weigh the same or slightly more (considering your eating during training too). If you weigh less you didn't drink enough. If you weigh more than a couple pounds more than you did before your drinking too much. It is better to drink more than less, just be sure that it is a combo of water and sports drinks.

Also, remember the clear urine test. If you have dark colored urine you are not drinking enough. Your urine should be light yellow or even clear.

Good luck staying well hydrated as the heat of summer sets in on us.

Variety is a good thing

This past weekend I walked on two long training walks. I walked in the exact same style of shirt, sports bra, shorts, socks, and shoes. After the first walk I felt great! Which is why I thought I had found my perfect outfit combo for the 3-Day. However, this was not true. After my second walk...I had 2 blisters on the bottom of my feet, a huge sore spot on my ankles where my shoe rubs (not a blister), and major chaffing between my thighs, plus even some discomfort under my arms from either my sports bra or my shirt. So I came to a decision...variety is a good thing. If you are not doing two long training walks in a row right now...start now...today...or at least this weekend. You may discover like I did that what works for one day isn't so much fun the second day. Try finding a at least 2 different styles of shorts, shirts, sports bras, and socks. They are all going to rub a bit differently. Now with shoes...sometimes there is only one pair of shoes that may be the perfect pair (or if you have searched long and hard for 1 perfect pair you don't want to search anymore), but if you are planning to buy two pairs of shoes why not try to find a slightly different style for the second pair. The socks will make a big difference in the shoes so if you are buying only 1 pair of shoes or want to buy the same style then find different socks. Be sure you test everything out before the 3-Day! Also, remember to test your stuff in the rain (at least for a short walk) because on the 3-Day you maybe walking in the rain...the walk won't stop for a little rain.

Good luck on the training and finding your perfect outfits for your 3-Day adventure!

Fundraising exceeds my expectations

This past Saturday (Memorial Day weekend) I had a garage sale as a fundraiser. I asked all of my friends to donate things they wanted to get rid of and my folks donated a lot. We put up an ad on Facebook and Craigslist and had lots of signs up on the street.

Almost all items were for sale for donations...if someone asked how much something was I would name a price (usually 50 cents or $1). We had a couple of larger items that we did price...a stove sold for $20 and a dining table sold for $40. I had bought some bracelets from Angel of Grace they are beautiful and I was trying to sell them for $15 (I didn't sell any of them). Then I made some bracelets which I sold for $10 and my mom made some which we sold for $5. Of the 10 I made 7 sold and I have 3 people that are suppose to call to order more (I better get to making some bracelets) and of the 10 my mom made 3 sold.

As you can see my signs were simple (I used a half sheet of poster board some white and some bright green) then cut a pink ribbon from the neon pink poster board. Several people said they stopped because of the pink ribbon on the signs.

We organized everything as best we could with 3 rows of tables. I think being organized is key so if someone is just looking for kids clothes they know right were to look. This can also help lead someone from one section to the next like toys to clothes to little girl hair things and play jewelry.

Anyway, in the end after a 1 day sale I made a grand total of $800!!!! After that garage sale I have offically hit the $2,300 minium I need to walk. I set a goal for myself of $3,000 so I'm still hoping to make another $700.

Training Walks

I am a Training Walk Leader, a 3-Day Ambassador, and a first time walker. I hosted my first training walk yesterday (that actually had a participant). I live in a "non-market area" so there aren't very many 3-Dayers around...20ish within 25 miles of me. I have been doing my training walks by myself and listening to my ipod or talking on the phone (both are things that you are not allowed to do on the event or during official training walks). I discovered how much more fun it was to walk and talk with someone else during my walk, but I did also miss my upbeat music to keep me moving. If you haven't looked into a training walk in your area I strongly encourage you to do so. It's a great way to build the 3-Day community before the event and it gets you use to walking with the 3-Day rules. I loved exchanging fundraising ideas with Jillian. She has also done the walk before so she was able to pass along a lot of advice to me a newbie. It might be scary to go join a group of people (or one or two people) that you don't know for a training walk, but trust me you won't run out of things to talk about. We walked 5 miles in 1.5 hours and it felt like 20 minutes. I walked the same route the week before and it felt like it took 3 hours. Check out the training calendar on the 3-Day website or message boards for upcoming training walks. If you need help finding a training walk in your area all the coaches and they will be happy to help (or become a Training Walk Leader yourself so others can come join you). It's usper easy and if your going to be walking anyway you might as well have some company, right?

My FAVORITE Fundraiser

I am one week into my new, favorite fundraiser and so far I have $120 from it. So, what is this super fun fundraiser you ask. I'm flamingo flocking!!! Here's how it works...people make a $25 donation and I in turn send a flock of 25 plastic flamingos to the yard of their choice. I then go in the middle of the night (usually around 11) and set-up the flamingos in the front yard. I then hang a ziploc baggie on the front door with a few additional flyers, a donation form, and also a sign that explains what the flamingos are for. The flamingos stay in the yard for just under 24 hours...I go back and pick them up sometime between 9 and 11 to take them to the next house. I also have a sign in the front yard stating that this is a fundraiser for Susan G. Komen and has my phone number on it. So far I haven't had any phone calls from random strangers that saw the flamingos and wanted to flock someone else, but everyone that has been flocked has passed them on. My flamingos have been in 4 yards in the last week! I am trying to figure out how to get into some other social circles to get more business. I hope I can keep this going until the 3 day. I have about 12 weeks left so this fundraiser alone could raise me $1,200. That would be AWESOME!


I got my flamingos from Oriental Trading Company (they have lots of great breast cancer gear as well). I bought the Twirling Flamingo yard stakes (set of 6 for $9.99). These are on the small side, but still seeing 25 flamingos in someone's yard gets attention. If you want to go bigger the best (aka cheapest) place is gotpinkflamingos.com here you can get 24 flamingos for $60 plus shipping.

What are your favorite fundraisers? What has been the easiest?

Training isn't just about walking

Training to walk 20 miles in one day, much less doing that for 3 days in a row, is a very hard thing to do. I know we all know how to walk, we've done pretty much everyday since we were a year old. But training yourself to walk that far for that long is about more than just muscle conditioning and endurance training. It's about finding out what works for you while you are within a few miles of home and not stuck out on the 3-Day with something that annoys you, or worse yet, hurts you and causes injuries.

Things to think about and try out on your walk...of course, you need to find the right shoes. Everyone's feet are different and everyone walks differently so what might be "THE PERFECT" shoe for one person may hurt you like crazy. I recommend visiting a local running store (not a chain place) and getting a professional fit. They should watch you walk and make recommendations for you based on how you walk. Also, make sure you break in you shoes for a few weeks before the 3-Day. It might seem like a good idea to open a brand new box of shoes full of cushioning at the starting line, but trust me it's not.

Another important thing to think about are your socks. Here again everyone is different. Some people like thick cushioned socks and other prefer a thin sock. Get a few pairs and try them for yourself. Some recommendations I have are Thorlos and WrightSocks.

Other things to consider what clothes are comfortable and don't cause chaffing. What will keep you warm or cool (depending on what the weather is when your walking). Also, what type of fanny pack or back pack will be most comfortable while walking and hold everything (I'll post later on what you should carry) that you need including one or two water bottles. You'll want to be sure you train with full bottles of water/sports drink and a fanny pack full of what you'll be carrying on your walk. You might not thing that the extra 5 pounds of gear will make a difference but on the 18th or 19th mile for the day it might be the straw that breaks the camel's back.

Don't forget you'll want to spend sometime training in the rain and trying out your rain gear. It's easy to say during traing or I'll just wait til later today or tomorrow to go for that wealk because I don't want to walk in the rain, but remember on the 3-Day there's no waiting til later or tomorrow to start walking. You don't want to get out and on the first mile of a rainy day find out that your shoes leak really bad or that your poncho has a hole in it. Take a short walk in the rain to check everything out. Oh and a tip I picked up from someone else (can't remember who) but to keep your feet dry (or drier at least) in the rain take some plastic bags and tie them over your socks and shoes. Plastic grocery bags work great, just be sure they aren't tied too tight because you don't want to cut off circulation.

Good luck with your training!

This week

This week I have made progress in my journey. I have officially raised $599 with another $60 that hasn't been applied to my 3-Day account. I have officially hit the 20% mark...Woohoo! I know I still have a long way to go, but I really a little better with 20% of my funds raised. I have several great money makers coming up...2 garage sales, my flamingo flocking, and my friend who for her house warming is asking for donations to support me. Here's the specifics on the fundraisers you can have a part in.

Garage Sales: I'm having one in Wichita, KS on Saturday, May 29th 8am-2pm. If you have any items you'd like to donate please let me know ASAP so I can arrange to get them from you. Than I'm having another in Omaha, NE mid-June (I'll give you the specific date as soon as I have it).

Flamingo Flocking: I have a collection of 25 PINK flamingos that will migrate to your friend's front yard for a day for a $25 donation. Contact me to pick a date ASAP!

I'm also hoping to get permission to collect donations in front of some local stores for a few weekends during the month of June.

Also, this week I have walked 7 miles and I have a 7 mile walk tomorrow and another 6 miles to do on Sunday. I'm getting more and more excited everyday...I look forward to my walks and I love getting outside.

My 3-Day purchases this week will also involve my fanny pack and shopping for shoes. I'm going to get professionally fitted tomorrow and will then be looking for the best deal on my "ideal" shoes.

I love this challenge and I can't believe that 14 weeks from today I will be camping out in a sea of pink tents with a couple thousand other walkers. I can't wait!!!!