MAC & CHEESE, 3-DAY STYLE

Does January have you wanting some comfort food? Get ready to make the famous 3-Day Mac & Cheese!

INGREDIENTS

Makes 8 servings:
16oz Penne pasta
5 cups Alfredo Sauce
1 cup Heavy Cream
1 cup Shredded Cheddar Cheese
2 cups Shredded Mozzarella Cheese
1/2 cup Shredded Parmesan Cheese
6oz Panko Breadcrumbs

INSTRUCTIONS:

  1. Cook the pasta until al dente, drain and cool.
  2. Mix together alfredo sauce, heavy cream, cheddar and mozzarella cheeses.
  3. Toss cheese mixture with pasta and spread pasta mixture into oven safe
    casserole dish
  4. Top pasta mixture evenly with panko breadcrumbs and parmesan cheese
  5. Cover with foil and bake in preheated 325 degree oven for 25- 30 minutes, until
    hot. Uncover for last 5 minutes of heating, so that cheese topping can toast and
    get golden brown.

Recipe courtesy of Kris Kauker

Expert Tips for 3-Day Newbies

We LOVE welcoming first-time walkers to the 3-Day! What don’t we love? Blisters on our newbies’ feet. Our veteran walkers swear by their tips to make the 3-Day experience amazingwhether that be with special socks, shoes, or gear, or with training tips to ensure they’re ready to tackle 60 miles. To make sure our first-time walkers feel supported, we asked the expert members of our Facebook groups for New England, San Diego, Dallas/Fort Worth, and Chicago to share their top tips for newbie walkers.

Tl;dr: Don’t skimp on socks and footwear, train in your chosen shoes, and get ready for three days unlike anything you’ve ever experienced.

Clothing and Gear
Learn which items our veterans say are indispensable on the 3-Day.

  • “Don’t forget socks!” Carol B.
  • “Underwear. I forgot that ONCE.” Alisen D.
  • “Cancer sucks T-shirts for my new teammates.” Tina H. P.
  • “Bring shoes! Don’t ask how I know this🤦‍♀️ Also flip flops for camp or hotel.” Julie J.
  • “A heating pad for the end of the day! 😁” Elizabeth S.
  • “Water bottle, extra socks to change each day at lunch, rain poncho, and Vaseline® or Body Glide®.” Gretchen E. B.
  • “Don’t forget your ID! I packed so light that I left my license at home last year and missed my flight to Boston. I won’t do that again. 😆” Belen C.
  • “Blister care items, water bottle (two for sure), an extra pair of tennis shoes, and comfy shoes for the end of the day.” Malagni M. M.
  • “My pink YETI® and my cinch sack with all my buttons I’ve collected over the last 12 years!” Jeanne G. M.
  • “Blister care, favorite snack for bedtime, and something small to give to other walkers so that you engage with others.” Elaine G. S.
  • “Hairbrush. It’s not on the 3-Day packing list. I forgot it the first year I walked and always remember it now!” Debby M. R.
  • “I like my pink horse wrap, pink duct tape, and pink kineseo tape. It all works for me.” Marilyn W. G.
  • “HikeGoo to prevent blisters, two pairs of socks for each day so I can change at lunch, and comfy recovery shoes for the end of the day.” Kate P.
  • “Love my toe socks. I rarely get blisters wearing them and then only on my heels one time.” Shirley B. E.
  • “Comfortable sports bra! Find one that fits well and doesn’t chafe.” Janna F.
  • “Good shoes and socks!” Jacki P.
  • “I wear socks with my Keens. No blisters!” Roxanne L.-V.
  • “Besides the right shoesbring sunscreen, and sunglasses.” Terri L.
  • “Layers. A wicking shirt if it’s hot, cotton if it’s cold. All clothing should be non-chafingtest it out ahead of time.” Terry B. B.
  • “A great sports bra!” Sara M. G.
  • “Good and big shoes with NON-cotton socks.” Nataly T. P.
  • “Toe socks.” Elizabeth S.
  • “Sunglasses.” Alisen D.
  • “For the ladies…a good sports bra.” Julie L.
  • “Socks and good shoes!” Donna T. W.
  • “Good shoes. Then socks.” Lori L.
  • “Extra socks for midday and a bigger pair of shoes for day three. My feet are always swollen by day three.” Wendy C.
  • “Toe socks and foot lube🤣” Mary M.
  • “Compression shorts under my regular shorts (keeps my thighs from rubbing together, causing sparks and catching my underwear on fire).” Sherry P.
  • “Good shoes and good socks WHICH YOU HAVE TRAINED IN. You need to test everything you wear.” Kat C.
  • “Toe socks, and use HikeGoo before you put them on! Alisen D. has a great video of it 😂” Lisa B.
  • “Toe socks and good shoes.” Patricia A.
  • “Compression socks.” Julie L.
  • “Excellent shoestwo pairs.” Pam B.
  • “Good socks, double-layer Wrightsocks™.” Suzanne J.
  • “Make sure you have the right shoes. Right fit and support.” Michelle S.
  • “A smile! Toe socks…no blisters.” Julie J.
  • “Socks are everything. High-end running socks.” Nancy P.
  • “Don’t skimp on shoes and socks.” Sally P.
  • “The names of everyone for whom you walk. Sunglasses! Your credentials printed a few times.” Sandy K.

Training
The weeks and months before the 3-Day can set you up for an enjoyable, pain-free three days. Our veterans tell you how.

  • “Train. Do it… lol… and don’t skip. 🙂 (I learned my lesson my first year)” Valerie K.
  • “Have a training plan. It’s not a race. Soak in the event, enjoy each station, don’t walk alone, buddy up, hydrate, stretch, most importantly have fun. This is my 5th walk.” Donna R. L.
  • “Train! Find what works for YOU: shoes, socks, sports bras, etc. What works for some may not work for you. Embrace every moment!” Sara M. G.
  • “Make sure to train with your gear and break in your sneakers!” Jennifer R.
  • “Stretch, hydrate and don’t beat yourself up if you don’t keep to the suggested training walk schedule. Keep on going, gradually increasing your miles each week.” Beth W. N.
  • “Start slowly and work your way into higher mileage.” Alisen D.
  • “Get some hills in, even if they are small, even if you hear there are no hills on the route. Hills will help you gain strength. Also wear pink or your team shirt. You never know who you’ll pass, and they may donate. Julie J.
  • “Train.” Susan K. T.
  • “Practice as you mean to go on. Set a pace that is consistent, potty every 3 miles, hydrate, smile, walk, walk, walk…and enjoy your journey!” Teresa O. H.
  • “Find a buddy to train with and STRETCH!!” Mary Jo A.  

Day-Of
Here are a few final tips on how to have the best 3-Day ever.

  • “Start earlier than suggested and stick with it! Warm up, and STRETCH! Oh, and eat, drink and pee!” Patti N. H.
  • “TAKE CARE OF YOUR FEET 🦶🏻🦶🏻🦶🏻🦶🏻🦶🏻. Pink shoes are not always the best shoes. Use petroleum jelly on your feet at every pit stop or when you feel a hot spot. Change socks at lunch.” Glenda F. Y.
  • “Dry socks, and use petroleum jelly or Body Glide for feet. it’s not a race, so take it in, plan and prep.”Terri P. S.
  • “I’m super excited for the upcoming New England walk! I did my last one in San Diego, but it was a few years ago! Moleskin and good socks are key to a less painful day!” Suellen P. T.
  • “Be in the momentit’s not a race. The fun and memorable moments are in the thick of the pack of walkers!” Elizabeth S.

Veteran walkers, what did we forget? Share in the comments!

Julie Copaken’s Fundraising Milestone: $250,000 Raised

“What if it’s the $10,000 I raise this year that helps fund the grant that moves us that much closer to a cure? I can’t let myself stop!”

We’d like to introduce you to the latest member of the Impact level of our Lifetime Commitment Circle. This exclusive honor is bestowed on those who have reached an incredible fundraising milestone—raising $250,000 for the 3-Day. And she’s raised even more for other cancer organizations! We asked Julie to answer a few questions so we could learn more about how she achieved her fundraising success.

How did you get involved with the 3-Day?  
It all started in 2005 when I was an associate brand manager on the MOTRIN® IB Brand, which was a national sponsor of the Susan G. Komen 3-Day. I was asked as a sponsor to speak at the Philadelphia event that year, and I didn’t want to do so unless I was out there raising money and walking alongside the people to whom I’d be speaking.

And once I started fundraising, I learned just how many people have been impacted by breast cancer—my friend’s mom, another friend’s aunt, my colleague, and more—and it became important to me that I continue to do my part. Since that time, I lost my father to pancreatic cancer (2008) and my close friend, Mary, to breast cancer (2009), Vicki, my former colleague and current friend, lost her sister, Betsy. My dear friend, Libby, who I met during the Opening Ceremonies years ago and then walked with every year since, lost her mom. And I met Maryanne—an amazing friend and breast cancer survivor. It’s a lot! So, each year since 2005 I’ve walked and raised money. I walk honoring the memory of my friend, supporting the brave, triumphant battles of other friends, and honoring the memories, current battles, and success stories of friends and colleagues’ parents, grandparents, aunts and uncles, sisters and brothers, and my friends and colleagues.

We all know raising money during a global pandemic isn’t easy, but how did you do it?
I’m lucky that after 16 years I have a loyal group of supporters! I raise money through email campaigns year-round and Facebook posts. This year I was sure to include language around it being a tough year with so many important efforts to support, and I know that others’ charitable giving priorities may not coincide with mine, and that’s OK. So, I give people an out. But for the most part, people have been willing to give year after year, including during a global pandemic.

What is your secret to raising so much money every year?
I ask EVERYONE I know. Friends, friends of friends, colleagues, ex-boyfriends, family, etc. I’m lucky that my sisters and some friends will share my Facebook posts with THEIR friends. I send initial requests, friendly reminders to “bring the email back up to the top of your inbox for those of you who like me got busy and the email got buried.” I let people know when I’m close to my goal(s), and I know some people like a deadline, so I send out a “3 days until the 3-Day” message at the very end. I always make my emails some combination of personal/touching and/or funny. Lastly, I make sure to send thank you’s, and some of my larger donors get more personalized emails.

What keeps you coming back to the 3-Day again and again?
I just love the pink bubble! I’ve met so many people over the 16 years, and it’s just like a big pink family. And, I love the quality time with my teammates. Also, once you’ve started raising money, I start to think I can’t stop now! If I don’t ask, who will garner this support from MY network? What if it’s the $10,000 I raise this year that helps fund the grant that moves us that much closer to a cure? It’s almost like I can’t let myself stop!

What are some of your top 3-Day memories from past years?
My favorite memory was year one, night two, in Philadelphia. We had just completed 40 miles and I thought I could not take one step more than I actually had to…but then came the dance party! I remember looking around at these amazing, empowered women, and a few brave men, and thinking to myself how awesome it felt to be dancing the night away, despite the 40 miles! Another favorite moment was year four or five when I was asked to carry the “my father” flag during the Opening Ceremony. My father had just died from pancreatic cancer. Other favorite moments were meeting my teammates along the route. I remember meeting Maryanne around mile 10 on day two; now she’s become one of my closest friends. And I remember when Maryanne and I picked up Libby, a solo walker, at the Opening Ceremony. She walked every mile with us that year and for four more years after that.

How do you live the 3-Day spirit and spread the word all year long?
As mentioned above, I’m sending fundraising emails and posting on Facebook nearly year-round. I send a thank you card (like a holiday card) with photos from the events I participate in, along with a personal note, each year after the 3-Day. I stay in touch with my 3-Day friends on Facebook. One year I was lucky enough to head to Komen Headquarters for the Commitment Club event. Additionally, when I think about “living the 3-Day spirit,” I also think of more generally “giving back” to the world. This year has provided ample opportunity to do so! I raised money and participated in events for other cancer-fighting organizations like Purple Stride for Pancreatic Cancer Action Network and running the Boston Marathon as part of the Dana Farber Marathon Challenge. I also fostered 13 different kittens since March while working from home (not all at the same time) and also had the (unfortunate) opportunity to donate convalescent plasma for those fighting COVID-19!

Now that you’ve raised $250,000, what’s the next goal you’ve got your eyes on?
It’s the same goal it’s always been—a world without breast cancer! And more money for the research and early detection that will save lives and/or extend the time people get to spend with friends and family. $250,000 is just a fun milestone along that journey! I suppose the next big milestone will be $500,000!

Tell us what the 3-Day means to you.
Friendship, hope, passion, commitment, perseverance, family, fun, emotional, rewarding. It’s too hard to sum up, but those are some good words off the top of my head.

Thank you, Julie, for your year-round dedication to the 3-Day and our mission to end breast cancer. We’re impressed by the amazing amount of money you’ve been able to raise, and we are looking forward to sharing many more 3-Day memories with you in the years to come.

Julie’s achievement will qualify her for the Impact level in the Lifetime Commitment Circle. She joins Loretta E., Kathy G., Liz G., Bert S., and Burt L. as Impact members at the $250,000 level.