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.

Hydrate, hydrate, hydrate! Our bodies are made of approximately 60% water so, generally, making sure we’re providing our brains, muscles, etc. with enough H?O 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.

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.

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.

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:

Breast cancer in men usually occurs between the ages of 60 and 70.

Among all men, black men have the highest incidence (new cases) of breast cancer.

When self-examining, look for a painless lump or thickening in the chest or armpit.

It’s recommended that men know and understand their risk.

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

June Pink Bubble Story of the Month – Brooke M.

At its core, the power of the 3-Day is in how it connects people and how those connections expand the community and help in the fight to end breast cancer. When on event, the Pink Bubble is a sight to behold, a sea of participants wearing all shades of pink. From Boston to San Diego, coast to coast, our host cities are left coated in the hard-won sweat and tears that pour out of this amazing community. We see parents walking with their children, friends with friends, and spouses with each other. And as beautiful as it is to witness these face-to-face relationships, those we’ve lost also come along with us on the journey. For Brooke M., being a part of the 3-Day Pink Bubble meant not only honoring a loved one but, ultimately, forging a new, yet unexpected connection.

In 1991 Brooke’s dear friend, Wendy F., died of breast cancer. She was in her early 30s and left behind four children under the age of six: a son, a daughter, and a set of twins. For her family and Brooke and other friends, everyone who knew and loved Wendy was devastated. Brooke stayed in contact with Wendy’s husband for a few years, but they lost touch after he moved and Brooke had no forwarding address to write to. And although years passed, Brooke never truly forgot her friend.

When Brooke first saw an advertisement for the 3-Day, she was looking for an opportunity to exercise more (to relieve stress from a tough corporate job) and to give her energy to a worthy cause. The 3-Day sounded like a perfect fit to meet both needs — all while honoring Wendy at the same time.

So, Brooke walked and fundraised for years — all over the U.S. Eventually, the name of her team became “4LittleWendy”. About ten years later, this routine was disrupted when she got a seemingly random contribution that immediately grabbed her attention. The donor? A young woman named Laura who shared the same last name as Wendy. Brooke’s heart immediately stopped. It turns out, Laura was Wendy’s daughter and worked for Susan G. Komen in the Midwest. On the anniversary of her mother’s death, she had googled Wendy and somehow Brooke’s 3-Day fundraising page popped up. She was completely shocked to find that this woman in California who she didn’t even know had been walking and raising money in her mother’s name for a decade.

Brooke and Laura started corresponding, and in 2010 they both attended the Chicago 3-Day together. The experience, while heart-affirming, was also heartbreaking. Laura was the spitting image of her mother and was the same age that her mom was when she and Brooke first connected in California. It really brought the tragedy of this terrible disease into focus: Brooke had gone on to live a wonderful life with fond memories of Wendy, but Laura had lived her whole life without her mother, relying on hazy recollections as she struggled to find her way in her early 20s. They had a good week together, but each went home a little overwhelmed by the reality of the breadth and depth of their loss.

Still, Brooke and Laura kept in touch, mainly through Christmas cards. Laura went on to finish college and get married, thriving through her young adulthood. And if there’s one thing Brooke’s sure of, it’s that Wendy would be proud of her daughter.

Through the experience of fundraising, training, and walking the 3-Day, there are any number of surprises that might lie in wait for any participant. Maybe you finally convince that one friend to join your team, or your child lets you know that they’re deeply interested in joining the Youth Corps. These are shining moments that can strike like lightning, quick and powerful, immediately changing your year, or maybe even your life. For Brooke, that meant being found by and then walking in lockstep with the child of a dear friend. There’s so much magic that will reveal itself to you in the Pink Bubble as you bond with those around you. While you won’t see it coming every time, if you keep your eyes, ears, and heart open, it will always find you — right on schedule.