Elevate Your Training Regimen with These Sizzling Summer Tips!

Well, it’s official: summer is here! While we know that enjoying ice cream on a boardwalk, or taking in a beautiful sunset from the front porch are wonderful seasonal hallmarks, prepping for the 3-Day can be a year-round undertaking. Now that the frost has given way to sunshine, it’s probably time to trade in those thermal leggings for shorts, and winter hats for sunglasses. While the routine may be similar to the training from this past winter and spring, the distances are longer and, chances are, your resolve greater. Still, fighting through snow flurries and icy climates can be very different than taking on the sweltering heat or a muggy atmosphere. Not to worry! Read on to learn more about getting the most out of your training this summer.  

  1. Hydrate, hydrate, hydrate! Our bodies are made of approximately 60% water so, generally, making sure we’re providing our brains, muscles, etc. with enough H₂O is critical. This grows even more important once someone is engaging in strenuous physical activity, like gearing up for a 3-day, 60-mile endurance walk. And once you factor in an energy-draining sun? Well, let’s just say that water will be your best friend. (Here’s a tip: if you’re feeling thirsty, you’re already dehydrated!) Whether it’s before, during, or after you’ve been out on the road, do a self-check as needed to provide your body with those necessary fluids. 
  1. Dress your best. Now that you’ve thawed out a bit from the chill of the previous months and gotten through the spring rhythm, your wardrobe has probably already undergone at least one or two separate overhauls. Well, now it’s time for one more. It doesn’t matter if it’s bamboo fiber, spandex, nylon, etc., the goal is to provide your skin with performance-enhancing fabrics. That means dressing in cooling, breathable, and sweat-resistant/moisture-wicking clothing that will combat the scorching summer sun. You know yourself better than anyone, so trust the items that make you feel most comfortable and effective as you get your miles in.  

Don’t forget, summer training walks are a great time to purchase your new set of sneakers before you head to the 3-Day. You don’t want to come to the 3-Day with brand new sneakers, so now is the time to find the perfect pair and start wearing them in. Rack up a few miles to test them out, avoid blisters and get ready for 60 miles.  

Tip: Check out these blogs to help you pack your fanny pack for training walks and event weekend! Here and here 

  1. A win for skin. Though many of us might enjoy the training bonus benefit of tanning with each step, protecting yourself from the sun’s harmful rays is a must. Whether you opt for a chemical sunscreen over mineral sunscreen, a gel base over a spray, or SPF of your choosing, doing the proper research to become educated on your specific skincare needs is the smartest course of action. (That means using sunscreen even on cloudy days. Just because you can’t see the sun, that doesn’t mean the sun can’t see you!) Even better for your skin, check out our next tip. 
  1. Stride at sunset. Although it’s wise to plan your winter training calendar to soak up as much warmth as possible, the opposite is true during the summer. If you can, rethink your schedule to limit your exposure to the sun. Relegating yourself to the earlier mornings or late afternoons/evenings will not only help benefit your skin’s health, but also cause less stress to your internal thermometer by keeping you cooler. Checking the forecast on a regular basis will allow you to be aware of sunrise and sunset, thereby letting you know when things like the temperature or humidity will probably be at their peaks. Additionally, where you walk can make just as much of a difference as when you walk. Trading in blacktops and hot city sidewalks for tree-covered trails or waterfronts can also shield you from some of the harsher elements. 

The points above can be summarized with one word: grace. As the mileage expands and the air grows hotter, continuing to push yourself while also making sure that your well-being remains your top priority is essential. That means being extra mindful of factors like Code RED weather warnings, heat exhaustion, and dehydration. Sometimes practicing self-care requires stopping to grab some water, investing in quality athletic apparel, shielding your skin from the sun, or reworking your schedule to avoid walking outside during times that are less than ideal. Training is an opportunity to work both your physical and mental muscles, but in a safe way. Listen to your body and make sure you’re being smart and strategic as you continue prepping for 3-Day season.  

Have you got any tips of your own to share? Feel free to do so in the comments below. Happy walking! 

*Health, safety and training tips in this blog should not be considered medical advice. Consult with your physician for any medical needs you may have.*  

Happy Father’s Day!

As we celebrate fathers and father figures on this special day, let us remember that the fight against breast cancer knows no gender boundaries. It is a collective battle that requires the participation of everyone, and the 3-Day community is proud to unite all in the pursuit of a world without breast cancer. Today, we’re highlighting male breast cancer statistics and information in honor of the men in our Pink Bubble family, whether walking or crewing, who support the fight against breast cancer. 

While the gifts of material possessions or experiences are an easy enough way to convey how much we care about the fathers in our lives, the gift of knowledge can be more impactful.  

One crucial piece of knowledge that it’s important to convey is the fact that men can, and do, have breast cancer. It’s understandable why men are often overlooked when it comes to breast cancer but, despite many physical dissimilarities, men, just like women, are born with breast tissue. That means that men are also susceptible to breast cancer. 

Although the numbers, when compared to women, are low, 1 in 833 men will still come face to face with a diagnosis that will change their lives.  

There are some realities that are true for all men, like the median age of diagnosis being higher than it is for women, or that it’s probable that men are less likely to report signs or symptoms of illness. But there are other aspects of the experience that are unique to different populations, like the fact that non-Hispanic Black men have the highest rate of incidence and tend to be younger than white men when it comes to being diagnosed, and non-Hispanic Asian and Pacific Islander men have the lowest rate of incidence. Age, physical activity, diet, health history, etc., all of these can majorly influence the ways in which the men closest to us might come face-to-face with this disease.  

In 2023, 2,800 new cases of invasive breast cancer will be diagnosed in male patients. Even with this in mind, the disease is, by and large, considered by many to be a women-specific issue. The shame and lack of awareness contribute to men missing or ignoring the warning signs, delaying medical intervention, and postponing care. One of the best ways to combat this culture is through education. Being mindful of things like one’s family history of cancer, genetic determinants such as BReast CAncer 2 (BRCA2) and Klinefelter syndrome, and lifestyle can all help make sure the men closest to us live lives as healthy and fruitful as they can.  

Here are 5 things every man should know about breast cancer: 

  1. Breast cancer in men usually occurs between the ages of 60 and 70. 
  1. Among all men, black men have the highest incidence (new cases) of breast cancer. 
  1. When self-examining, look for a painless lump or thickening in the chest or armpit. 
  1. It’s recommended that men know and understand their risk. 
  1. Annual exams can save your life. 

If you’re able, take some time this year to check in with the fathers you know. It’s understandable that these conversations might be uncomfortable, but Susan G. Komen is ready to provide resources that will give you the information needed to speak knowledgeably. Take a look at some of the links below and share them with those in your circle. 

The 3-Day’s ultimate goal is to help manifest a society in which breast cancer is a thing of the past. And while we walk for the many people who’ve helped shape us into who we are, a society truly free of breast cancer includes men as well. All of us, regardless of gender, deserve to invest in and benefit from, a world where this affliction is rendered powerless.  

We are a stronger, more vibrant community thanks to those we call “Papa,” “Pops,” “Gampy” and everything in between. To all the dads out there – especially the ones who are in the fight and to those serving as caretakers – happy Father’s Day! 

Check out more resources from Susan G. Komen here: 

Male Breast Cancer 

Support Services Help Men Cope With A Breast Cancer Diagnosis 

Treatment for Male Breast Cancer 

Let’s Keep It Going! Beginning Your Fundraising Journey for the Susan G. Komen 3-Day

Welcome to part two of our fundraising how-two series!

This week, we’ll be talking about how to start your fundraising. By the time you’re reading this, the New England 3-Day, our very first of the 2023 season, is exactly 64 days away, with Denver and Chicago close on its heels. Although that may seem like plenty of time, it’ll be here before you know it. That said, a sense of urgency is your best friend as you work to meet or exceed your fundraising goals. But where to begin?  

Spotlight: Check out this handy guide on Raising $2,300 in 2 Months

Whether this is your first walk or your 101st, The3Day.org can serve as your central hub for help. The fundraising page hosts a wide range of invaluable resources to help orient you on this journey. Trying to utilize social media for your campaign and want to know what to post? Check the Fundraising page. Need 101 different appeal ideas, or are you attempting to meet your $2,300 goal in one month? Fundraising page. Searching for sample solicitation letters to get in touch with a local business? Fundraising page. From outreach templates to thank you notes and everything in between, the 3-Day fundraising page serves as a comprehensive online resource, along with all of the tools in your Participant Center.  

If you’re like some participants, fundraising for the 3-Day could be the first time you’ve ever raised money for an event. Not to fear! Taking care of things early means you can free up mental space and energy to focus all of your attention on training. Approaching your fundraising with strategy and careful planning can make all the difference. For example, rather than asking a potential donor, “Hey, I’m walking the Dallas/Fort Worth 3-Day in October, would you like to donate?”, be as specific as possible! “I’m aiming to raise $3,000 [or whatever your fundraising goal is — name a specific amount] by the end of July. Can I count on you to make a donation of $60 today?” Do you have 23 family members that you can ask for $100? Are there 46 friends who could support you with $50 each? Asking for a specific amount, and asking big, is the best way to get you to your goals faster. Whatever the denomination and whomever the patron base is, thinking critically about how to best navigate the landscape can be just the move to put the winds in your sails.  

Regardless of your preferred methods or how you choose to space out different milestones, the biggest stride you can take toward success is simply getting started. Go for that initial ask, make your first donation follow up, and don’t be afraid to tap into your network. While there are many people just waiting to support you, life can get busy! Even with the best intentions, your donors can forget to revisit Facebook fundraisers, or lose track of email requests. You will have to ask more than once or twice. Be brave in how you approach family, friends, and community members, and just as you push your body to cover more and more ground each week during training, you can push yourself more and more to march toward your fundraising target. 

The money we raise is invaluable to the individuals and their loved ones supported by Susan G. Komen. Your efforts are instrumental in the funding of research, as well as patient care and advocacy, all of which help us in the fight against breast cancer. These real efforts impact real people and are fueled by the fundraising dollars you raise!  

Stay tuned for our July post as we dive into part three of our series and, in the meantime, check out part one. As always, feel free to share your thoughts and drop a comment below!   

To recap: 

Tip #1 — Check out the fundraising page. If you’re in search of creative ideas or need a bit of structure, this resource is sure to act as your starting point and guide you in the right direction.  

Tip #2 — Stick to your plan. The equation for donations is pretty simple: your solicitations + support from your community = you hitting your goal! Take a moment to map out the time you have, the people you know, and the dollars you need. If you do your math correctly, your solution will come that much easier. 

Tip #3 — The best way to build momentum is by moving! If you don’t know who to start with, consider your last call or text message. Chances are, you were just speaking with someone who’d love to help you on your quest.