Planning the Perfect 3-Day Training Walk

Summer is a great time to kick your training into high gear, and with our 2018 3-Day season just around the corner, your training walks are likely getting longer and longer. Whether you’re walking on your own, using our 3-Day training apps, or joining an official training walk leader to train, now is the time!

To help you make the most of your next training walk, we asked Coach Liz – an experienced training walk leader – to give us her tips and tricks for planning the best training walk possible. Honed from years of experience, here’s how she gets it done…

When planning a route, I always have two web browser windows open: the Miler Meter pedometer to map our the miles and Google Maps to look for shade and places to stop and take a break.

I usually find a place to start on Google Maps that is open early and has sufficient parking, which you can see on Google. For example, Safeway at McQueen and Ray Road (Point A on the map below). Then I look for a grocery store, fast food restaurant, convenience store or coffee shop that is somewhere close for an end spot (Point B).

Then I start mapping on pedometer to plan about 3-4 miles through the city streets and housing areas to get from point A to point B. This route is an out and back (3 miles out and turn around and reverse back to start). I make sure the route has some shade and sidewalks. And, whenever I can I try not to have us facing the sun as the day or route gets later and longer. That’s a pro tip for you!

I put it all together with turn by turn directions that I hand out, so everyone knows the route. We don’t want anyone getting lost!

As the training walks get longer, I plan longer walks with stops every 3-4 miles. I will also plan some walks with loops so if someone needs to bow out or needs to stop they can.

We always make sure to take time to stretch before and at our “pit stops” on the training walks!

When we get to the longer walks, particularly on the 15+ miles back to back, we get our local crew or our families to come out and provide “mock pit stops.” It really helps the new first time walkers start to get a feel for the 3-Day, and it makes the walks so much more fun! Plus, it helps our families and communities get more involved in the 3-Day.

Also, on any walk that is more than 13 miles we also build in a lunch stop. I remind all our walkers to be sure to bring a change of socks and money for lunch.

And of course, we train on all terrains, to make sure the walkers are prepared for the whole route. In the photo below, we added some hill training by walking to the top of Hayden Butte (it is only a 0.7 mile walk but the elevation gain is 278 feet!)

We hope these tips help you and your fellow 3-Day participants plan some amazing training walks! See you all soon!

Susan G. Komen’s Research Programs: On Any Given Day

Susan G. Komen funds more breast cancer research than any other nonprofit while providing real-time help to those facing breast cancer. Since 1982, Komen has contributed to many of the advances made in the fight against breast cancer, transforming how the world treats and talks about this disease. Share this infographic today to show potential 3-Day donors how together we’re helping many more people become breast cancer survivors.

A First-Time Michigan 3-Day Walker Shares Her Dad’s Story

“As a kid and even now an adult, I think I’ve always seen my father as invincible; like nothing could stop him,” said Bridgette, a first-time Michigan 3-Day walker. “He’s super handy and can fix just about anything around the house (although the joke in the family is that it might lean a little to left when’s done with it). He’s hard working and always ready to lend a hand. Even as an adult, he checks in on me as like I am still his little daughter. I love my dad, and I know he loves me,” she said. That love is just one of the reasons she’ll be taking on the Michigan 3-Day this year; and the other is that Bridgette’s dad is a breast cancer survivor.

“It was a lucky cyst. That’s what the doctors told my dad.” In 2016, he had been having odd chest pain, and felt around his chest to find a lump. A biopsy confirmed it was benign, and that there was no cause for concern. Right before the procedure to drain the cyst, the doctors did one more scan – and this time, there was a new dark spot. A biopsy of this new dark area confirmed that he had breast cancer.

They scheduled a mastectomy of the left breast, but there was no radiation therapy and no chemotherapy. “One complete mastectomy of the left breast later, my dad is a survivor of breast cancer. But without the cyst, they would not have found the breast cancer so early.”

Bridgette had participated in a Komen 5k and donated to friends who were walking the 3-Day, but this year, she’s walking for the first time in Michigan. Bridgette knew men could get breast cancer, but she never knew of one who had. “However, since I’ve been raising funds for the 3-Day, I have learned of another male to have breast cancer (he also survived after a mastectomy).” Male breast cancer, while rare, is a reality. According to Komen.org, “In 2018, it’s estimated that among men in the U.S., there will be 2,550 new cases of invasive breast cancer (includes new cases of primary breast cancer, but not recurrences of original breast cancers).”

An active man, Bridgette’s dad works in the church as a lay leader, and helped to start the church’s food bank. He’s an Assistant Scoutmaster for the Boy Scouts, and an Advisor for his chapter of the Order of the Arrow. He loves sports and going to games, and is a Masonic lodge secretary. It’s safe to say Bridgette’s dad is always busy, and that survivorship was in his blood as a previous skin cancer and prostate cancer survivor, too.

But despite her dad’s now clean bill of health, Bridgette wants more justice in the fight against breast cancer. “What I can’t get out of my mind is that society begins to accept that losing a breast is normal,” she said. “It’s NOT! It’s gone. But so is part of your body. My dad won’t go swimming without a shirt now. He won’t even work around the house without a shirt on. Breast cancer doesn’t just leave just a physical scar, it leaves an emotional one. Not only do I hope to raise awareness by walking, I hopes the funds I raise will find a better cure than mastectomy,” she said.

As a working mom, a house fixer-upper, volunteer with the Jaycees and a treasurer of the Michigan JCI Senate, Bridgette also keeps busy, but follows her passion, “to make a difference – in the world or in someone’s life.” Bridgette, we’re pretty sure that just like your Dad, you will.