Six Things to Remember When an Injury Interrupts Your Training

Around this time of year, the air is getting warmer, the days are getting longer, and the natural result of these changes is that Susan G. Komen 3-Day® walkers are coming out of hibernation and diving into their Komen 3-Day training with vigor and enthusiasm.

So when an injury comes along—anything from shin splints to plantar fasciitis to back trouble—and takes you out of your 3-Day® training schedule, it can really hinder your momentum and leave you feeling frustrated. Keep reading for some advice on what to do when an injury sidelines you in the training game:

Don’t ignore the problem – You feel something. Maybe just a little twinge in your hip, or a dull throb on the bottom of your foot. And many of you (like me) will think, “It’s nothing, I can walk through it.” In some cases, it will be nothing, but if you start to feel something that just isn’t right, don’t ignore it. Be diligent about stretching, use ice and/or ibuprofen for the problem areas, and if those extra measures don’t work, don’t delay in seeing a doctor. A little bit of extra caution now will pay dividends when you’re healthy and whole for the 3-Day.susan g. komen 3-Day breast cancer walk blog training injury

Keep in mind why you’re here – The 3-Day is an inspiring and challenging athletic endeavor (let’s face it; walking 60 miles in 3 days is physically way beyond what most people would attempt), but the walking is only part of the reason why the 3-Day exists. The awareness that you’re creating, not to mention the fundraising you’re doing are making the real impact in the fight against breast cancer.susan g. komen 3-Day breast cancer walk blog training injury

Double down on fundraising – And speaking of fundraising, if you get hurt while training and have to take a break for a few days or even weeks, take heart in the fact that the money you’re raising can’t be affected by physical injury. Use your down time to send out another fundraising email or plan a fundraising event. If you’re feeling especially dramatic, you could even use the injury as a backdrop for a money-raising gimmick (“The doctor says I have to stay off my feet for 10 days; who will donate $20 for each day?”)

Cross train however you can – Even if you can’t walk, you don’t have to be still. Cross-training is a way to incorporate non-walking activities into your regimen, and there are all kinds of cross training tactics you can try while your injury heals. Swimming, for example, is a great option in the warming weather, and is particularly gentle on joints and muscles.

Don’t rush back – If you’re recovering from a walking-related ailment—particularly if it was something caused by overuse, or a traumatic injury—ease back into your training slowly. I know, you’re excited and eager to get back out there, but to reiterate what was said above, a little patience and restraint will benefit you greatly when you’re able to cross the finish line on Day 3 on your own two feet.susan g. komen 3-Day breast cancer walk blog training injury

60 miles is a goal, not a requirement – The frustrating truth is that sometimes injuries do get the best of us, and all the rest, stretching and patience in the world may not leave you equipped to walk 60 miles. That’s okay. Walking every step of those 60 miles should be your objective, but remember that it is in no way an obligation. You’ll get out there and walk as much or as little as you will, and we will be there to support you across every inch—whether you’re on foot, under the care of our outstanding medical crews, or carried the distance by the amazing bus and sweep teams.susan g. komen 3-Day breast cancer walk blog training injury

We’d love nothing more than for every one of our walkers to make it through their training completely unscathed, but if an injury does sneak through, we have no doubt that any one of you will weather the obstacle like the rock stars that you are.

 

 

PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE SUSAN G. KOMEN 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 KOMEN 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.

Three Reasons Why You Should Always Ask for a Specific Donation Amount

Quick poll: while fundraising for the Susan G. Komen 3-Day®, who among you has written a fundraising letter or email, posted a Facebook ask, or made an in-person request and used some version of the following statement: “Please donate whatever amount you’re comfortable with.”

It’s true that every donation made to the Komen 3-Day—no matter the amount—is important and will make an impact in the fight against breast cancer. But experience has shown us that asking your donors to give a specific amount is a more successful fundraising tactic than the “whatever you’re comfortable with” route. Here’s why:

An Unmistakable Call to Action – People like to be given directions. When you ask for 3-Day® donations in a specific amount, you give your donors a clear instruction to act on, which will make them more likely to donate right away. Putting a deadline on your request is another great way to motivate your donors to give without delay.susan g. komen 3-Day breast cancer walk blog fundraising donations

Aim High, Land High – For the past several years, I’ve straight-up asked my donors for $100 donations in my initial fundraising emails. I make no apologies for it, and I remind my donors that my job as a 3-Day walker, first and foremost, is to raise as much money as I can for Susan G. Komen®. I make this request knowing full well that many of my donors will not donate that much. But what I’m really doing is setting an expectation. Asking for a large amount says to my donors, “This is important, and your part in it is important.” Sometimes it works and I see those hundred dollar donations hit my account, but even if the donor is not willing or able to give that much, they will still end up giving as much as they can. On the other hand, back when I used to say, “Any amount is okay,” I found that donors would often give far less.susan g. komen 3-Day breast cancer walk blog fundraising donations

Attention-Grabbing Gimmicks Work – Last year, I sent out a fundraising email two weeks before my 37th birthday, challenging my supporters to help me raise 37 donations of $37 each before my big day. The amount I asked for was very specific, very manageable, and since the birthday angle tied to it was personal to me, it was highly appealing to my friends and family members. The response I got from donors was immediate and generous; I raised over $1300 in less than 2 weeks, based on this tactic alone. If I had thrown out a request that said, “Please make a donation in any amount in honor of my birthday” I can’t imagine the ploy would have been as successful. Click here to find some other fundraising strategies that incorporate specific donation amounts.

susan g. komen 3-Day breast cancer walk blog fundraising donations

 

The First-Timers’ Guide to the 3-Day – Let’s Meet the First Timers!

Last year, our Insider’s Guide to the 3-Day brought you details about the entire 3-Day experience from the perspective of one grizzled old veteran walker (me), but this year, we thought we’d get a different point of view. So, we asked three women who are participating in the 3-Day for the very first time to share that journey with us. And just like that, the First-Timers’ Guide to the 3-Day was born! So today, it’s our pleasure to introduce you to our three first-timers. You’ll be hearing a lot more from them throughout the next few months, as they tell us about their very first 3-Day adventures, but for now, let’s get to know them a little bit, in their own words…

Crystal – Michigan 3-Day First-Timer

susan g. komen 3-Day breast cancer walk blog first timers guide“My name is Crystal Spagnuolo, a 38-year young single Mom to two amazingly beautiful kids. I have a teenage daughter named Jocelyn and a young stud of a son named Mateo. He prefers to be called Teo now, since he is the “man of the house.” I am born and raised in Windsor, ON, a small Canadian town a mere jaunt across the bridge or tunnel from Detroit, MI. My family has been here since 1955 when my grandparents moved here from Lincoln Park, MI. “Most of my free time (yeah, what is that?) is spent taking care of my babies. They are both energetic, outgoing, more athletic than I have ever been, and two of the biggest pains in my butt. Between soccer practice, softball tryouts, all star tournaments, youth group dances and birthday parties, I fully engulf myself in getting to know these rare creatures I am blessed to raise. Life has thrown us a few loops, and after a few very financially trying years we ended up back at my parents’ house to regenerate. It all worked out as my step-dad needed bypass surgery and we got to help out. As we have firmly planted our feet back on the ground, we are looking eagerly at spreading our wings and flying the coop within the next few months. “I work at a cell phone company where I assist people with technical issues when it comes to these devices we’ve become accustomed to living our lives through. I love the challenge of each email or phone call. I love helping people and tutor often on the side to all the friends and family around me who are otherwise technologically challenged. “I’m a fighter, so I’m told, but for the greater good. I wear my heart on my sleeve and always root for the underdog. I had to battle my health for the past seven years and I will honestly tell you I didn’t realize how bad until my hysterectomy this past February. Dealing with cancer scares and pain, agonizing months of stress and anxiety for test results have all made me a well-rounded basket case. I have a tight-knit circle of friends, mainly due to my children’s never-ending social lives, but I wouldn’t have it any other way. I’ve wanted to give something back and show my kids that hard work pays off. This walk means so very much to me but not for reasons you may think. I’ve been blessed to not have lost or battled this disease but after the marathon I just ran with my health, walking 60 miles in memory and spirit for those who no longer can is an honour that I will cherish forever. “When I mention what I’m doing this summer, most of the people I deal with on a daily basis smile and simply say, “of course you are, you are amazing.” Now not to toot my own horn, but I feel amazing having this opportunity to give back and change my life forever. “I look forward to seeing you all in August, wearing my absolutely favourite colour (Canadian spelling) in the whole world.”

Sheilla – Philadelphia 3-Day First-Timer

susan g. komen 3-Day breast cancer walk blog first timers guide“Name: Sheilla Carvalho Age: 34 Hometown: Vineland, New Jersey Current Residence: Williamstown, New Jersey, where I live with my adorable and amazing 9 year old furry child, Sketch. Occupation: School Counselor Hobbies: yoga, shopping, spending time with family/friends/Sketch, going to the beach, reading, traveling, walking/running, etc. Interesting Facts About Me:

  • I speak 3 languages (English, Portuguese, & Spanish). Portuguese was my first.
  • I enjoy traveling to and learning about other countries/cultures; I have visited France, Italy, Spain, Portugal, England, Ireland, China, Brasil and will be traveling to Australia, New Zealand, and Fiji in July.
  • I have dual citizenship: United States and Brasil; Rio de Janiero is my favorite place!
  • I have had many part-time jobs (due to various interests): student advisor at local community college, receptionist and teacher at local yoga studio, Weight Watchers, volunteer leader for People to People Ambassador programs, and now 3-Day training walk leader!

Thank you so much for this opportunity. I’m thankful to be a part of all this. The last couple of months have been truly amazing. I have met so many people, felt so accomplished (reached my goal in 6 months), felt inspired, motivated, grateful, etc. The amount of positive feelings and energy is very rewarding.”

Jodie – Dallas/Fort Worth 3-Day First-Timer

Jodie 3.2

“I am Jodie Mannlin, a 56 year-old paraprofessional working with elementary students in a Life Skills class, an 11.5-year breast cancer survivor, and 3-Day first-timer, set to participate in the Dallas/Ft. Worth 3-Day on November 6-8! My husband (of almost 33 years) and I live in Mesquite, Texas (near Dallas, where I was born). I enjoy: reading; movie-going; attending any breast cancer event, such as brunches, fashion shows, seminars, Race for the Cure walks in the cities of Dallas, Fort Worth, and Plano, and participating in the Cowboys’ Pink Ribbon Halftime Show (where I saw my favorite QB, Peyton Manning when he and the Broncos came to town a couple of years ago :); and attending outdoor concerts from spring through fall. The entire 3-Day experience is proving to be exciting and rewarding, as I have met many inspiring walkers from my Boxing Babes team, as well as other teams. I am overjoyed to have finally accepted the challenge to “do something more” by entering the Komen 3-Day world! And, to have been given the opportunity to share my thoughts as a 3-Day first-timer blogger! More to come …” Please join us in welcoming Crystal, Sheilla, and Jodie to the 3-Day family! Stay tuned to the 3-Day blog over the next several months to hear all about their journeys. Are you a 3-Day first-timer too? Welcome! Don’t forget, your 3-Day coaches love to share tips, tricks, and advice for everything 3-Day. You can reach them by calling 800-996-3DAY.