The Michigan 3-Day Coaches Talk About…The Michigan 3-Day Coaches!

They’re the helpful cheerleaders on the other end of the phone call or email when you have questions or concerns. They’re the smiling faces welcoming you and your teams at meet-ups and workshops and building up community excitement for the 3-Day. They’re the guiding hands leading the crew captains and teams to greatness. That’s right, they’re your Susan G. Komen 3-Day® coaches!

As we get ready to return to each of the seven splendid 3-Day locations, we wanted to take a minute to catch up with the coaches from each event. You’ve gotten to know them pretty well over the past couple of years on the 3-Day blog and this year, instead of letting them talk about themselves, I asked their fellow coaches to do it for them!

The Michigan coaches—Ann, Jennifer and Gina—are up first! Click here to see what we knew about them already. And keep reading to see what they had to say about each other.

(L-R) Gina, Jennifer, Ann

(L-R) Gina, Jennifer, Ann

Ann (Michigan Local Events Coach)

“I’d describe Ann as nerdy, smart, and so much fun to be around! She’s great at her job because she was involved with the Michigan 3-Day for years as a participant before becoming a coach so she knows this event inside and out. Last year I was staffing the Seattle 3-Day and Ann was walking. I offered to share my hotel room with her so she didn’t have to tent it. When I checked into the hotel I requested two beds but all that was available was a room with one king bed. But we just rolled with it! It was pretty funny and I think it was Saturday night when we shared chips and salsa in bed and managed to NOT spill any salsa.  Honestly, any time I am with Ann we have fun and laugh, a lot!” – Jennifer

“Ann is fun-loving, loyal, and compassionate. She has walked the walk and talked the talk. She has been a Michigan participant so she knows the community and is genuinely invested in this event.” – Gina

Jennifer (Michigan Participant Support Coach)

“I would describe Jennifer as spunky, thoughtful, and honest. Jennifer forms amazing relationships with the participants. She takes the time to get to know them, help them, and in turn, and they love Coach Jennifer!” – Gina

“Jennifer is absolutely dedicated to the participants. She will do everything she can to make sure they are having the time of their lives. We spend a whole bunch of time together leading up to the Michigan 3-Day and on-event (usually in a rented minivan) so there is a tendency for us to get a little slap-happy.  There is no shortage of shenanigans when we are set loose on the route!” – Ann

Gina (Michigan Crew & Volunteer Coordinator)

“Gina is always positive, her smile is infectious and her love for the crew is tremendous! I don’t get to see Gina on event as much as Jennifer, so I love those moments when we get to team up. Usually, it’s when we’re setting up or tearing down camp, so hilarity is always an option! Sometimes we steal her and take her out on the route with us so that she can join in the craziness.” – Ann

“How would I describe Gina? She is kind, caring and has a huge heart. Gina has a calmness under pressure that is perfect for this event and for working with the crew.  So many things can change on this event at the last minute and Gina just handles it, calmly and without showing any signs of being worried or stressed. Gina has moved around a bit and for a few years was a coach for a different city where we both live, so we have spent more than our fair share of time together on the route and most especially with Street Team Day.  We made a great team, she can handle a roll of tape like a pro!” – Jennifer

Do you know the Michigan coaches? How would you describe these fabulous ladies?

 

Michigan 3-Day—2016 Route Update!

Last year on the 3-Day® blog, we shared some detailed “Insider’s Peek at the Route” posts with you. We pulled the curtain back on the overall process of planning and executing a 60-mile route, and then got even more in-depth with each individual 3-Day walk’s route.

This year, we don’t need to dive quite so deep, since most of what we shared last year still applies. But we definitely wanted to keep you looped-in with the updates and changes that have been made to the 3-Day routes for 2016. We’re also bringing in members of the 3-Day Advisory Council to share their thoughts about the 2016 changes. These participants stand as the “voice” of the 3-Day community and their input has been instrumental in strengthening the communication and camaraderie between Komen and the 3-Day family, so we’re thrilled to have their insight here on our route updates.

So that’s what we have in store for you, starting with MICHIGAN.

Need a refresher about what the Michigan 3-Day route was like last year? Read our 2015 “Insider’s Peek” post here.

New for 2016 – Missy, the Event Planning Manager for the Michigan 3-Day told me about some exciting updates. She shared that the Day 1 route will be “completely new” and will include a portion of the day spent along the east side of Walled Lake (some of you may remember that the route went along the west side of the lake in 2013). There will be all new route sites (pit stops, lunch) on Day 1, including a grab & go at the newly renovated Pavilion Shore Park, which Missy says, “has the most amazing view of the lake and will be an incredible photo op.”

In addition to the Day 1 changes, the out-and-back route from/to camp on Day 2 will be reversed from the last few years. Missy shared, “Reversing the route on Day 2 allows for cooler temperatures and additional shade during the Hines Park stretch, which has been challenging in the late afternoon.” She also said that many participants have given feedback about lunch being too early in the day on Day 2, so “reversing this day’s route opened up the opportunity to have lunch at a later mile marker.” Route highlights that walkers can look forward to include Walled Lake, Novi, Hines Park, Historic Northville and Plymouth (especially the pink fountain at Kellogg Park in Plymouth), Dearborn Historical Museum, and Ford World Headquarters.

In Their Words – Here’s what Gary and Beth, two of our 3-Day Advisory Council members, had to say about the 2016 Michigan updates:

Gary (8x Michigan participant—2016 Michigan lunch crew)11794640_10155853624685392_8180345660254597293_o“I really like the changes you have made to the route. I know the area for Day 1 and that walk route should be very well received. I also agree, as an early walker on the route, the lunch stop on Day 2 was too early, and I like that you have reversed the route and moved lunch further out. One of the favorite parts of the Michigan walk is definitely the town of Plymouth. The entire town seems to come out to root on the walkers!”

Beth (3-Day participant since 2002—2016 Michigan will be her 25th walk!)beth northman“I walk in the Michigan event every year since I’m a team captain in Michigan (the BC Babes) and also a training walk leader. Plus, I love, Love, LOVE the Michigan walk and the amazing support along the route. I’m excited about the changes. Each year they’ve ‘tweaked’ the route a little, and it seems like they’re making bigger changes this year which will be exciting to see. We do have patches each day where there’s not a lot of shade and walking through those parts earlier in the day and also having some lake views on Day 1 will be a welcome change. I’m glad Opening, Camp and Closing will be the same. Suburban Collection and Ford Headquarters are great places to hold these aspects of the Michigan walk.

“You can’t beat the Michigan 3 Day event. In addition to the best crew around we’ve got awesome community support for the entire 60 miles. Walking through the city of Plymouth on Saturday afternoon is always a highlight on the route. Hard to top the pink fountain and the hundreds of people cheering in Kellogg Park.

“I’m looking forward to celebrating the 150th 3-Day event this year in Michigan. In addition, the BC Babes are excited to celebrate for another reason—we’ll hit the $1,000,000.00 fundraising milestone with the 2016 walk!”

 

Keep an eye on the 3-Day blog in the coming weeks when we’ll continue sharing updates about all of the 2016 3-Day routes.

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11 Hot Weather Training Hacks

In the middle of summer, going out for a 3-Day training walk in the heat may be the last thing you’d like to do. But if you decide to venture out and get some training miles in on hot days, here are some tips/hacks that might make the sun-baked miles a little easier to bear.

First, a few obvious reminders, which I’m sure you already know, but we must repeat anyway…

  • Always wear sunscreen, with a minimum of SPF 30. Don’t forget to cover your ears, any exposed parts of your scalp (better yet, cover your head with a hat) and lips too.
  • Drink LOTS of water, and ideally, rotate water and sports drinks.
  • If your area is experiencing hazardous heat levels, or you just don’t feel right out in the high temperatures, stop. There will always be other times to walk, and risking your health and comfort are not worth it.
  • For ALL training walks, remain alert and aware of your surroundings. Try not to walk alone, or if you must, be sure someone knows where you’ll be.susan g komen 3-day breast cancer walk beat the heat

Okay, on to the hacks!

  1. Fill a water bottle halfway and freeze it on its side. That way, when you fill the rest with water, it’ll cool the water more uniformly, so you’ll get refreshing cold with every sip.IMG_7631
  2. Fact: outside temperatures are typically coolest right before the sun rises. If possible—especially for longer walks—get out and start moving close to dawn. You’ll beat the heat and also finish early enough to still have a productive day (or a long and lazy day if that’s what you want).
  3. Remember that an important part of your 3-Day training is cross-training (i.e., exercise that isn’t walking), and summer is the perfect time to throw some swimming, water aerobics, stand-up paddleboarding or rowing into your fitness routine.
  4. When dressing for a warm weather walk, synthetic materials that draw moisture away from the body are better than 100% cotton. Also, light colors will deflect sunlight, keeping you cooler. (More info about best practices for what to wear is here.)2015_3DAY_ATL_GF_0249
  5. Did you know that bra coolers were a thing? They’re basically little cold packs that fit snugly into the underside of your bra, keeping your “girls” cool in warm conditions. Search online for several options.
  6. Get a cooling wrap to wear on your neck. You can even make these wraps fairly easily; a Pinterest search of “cooling neck wrap” will show you dozens of how-to’s. Online retailers and drug stores also sell them.
  7. Looking for a well-shaded route to walk? A quick internet search of “shaded walk [city name]” will come back with some good results that you may have never considered.
  8. If you can’t walk in natural shade, you can make your own by carrying a sun umbrella.2015_3DAY_SD_GF-211
  9. Pick a route that has lots of places to stop and rest. Remember, when you’re walking in the heat, you should be drinking more water (and sports drinks, if possible) than usual, so plan your route to pass places where you can use the bathroom and refill your water. Convenience stores or coffee and fast food chains are good for this.
  10. If you plan to take a long training walk in hot conditions, see if you can recruit a friend or family member to be your personal support vehicle. They can drive to meet you at points along your route with drink refills, fresh socks and sunscreen, and a cool car to sit in for a few minutes. Seeing those friendly faces can also help rally you onward when the heat may be tempting you to call it quits.2015_3DAY_TC_GF-149
  11. For no more than a few bucks, you can get a hand-held, battery-powered personal fan to carry. It won’t be quite the same as stepping into an air conditioned building, but if you’re out in the heat and there’s no natural breeze, that little bit of moving air from a fan can really feel nice on sweaty faces, arms and necks. Any drug store or superstore with a summer section will carry these, or you can easily find them through online sellers (is there anything you can’t get online?).

You can find a few other warm weather tips here. What else helps keep you cool when you’re walking in the summer?

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