The Insider’s Guide to the 3-Day – Pit Stops, and Cheering, and Sweeps, Oh My!

The last Insider’s Guide post delved into the ways that the 3-Day keeps you moving and keeps you safe. Now, let’s jump into the ways for you to stay nourished, stay well and stay motivated.

Rest, Refuel, Relieve Yourself – No, that’s not just a catchy headline I just made up, that really is the unofficial motto of the 3-Day pit stops. Pit stops are magical little worlds—themed, decorated, and costumed—that are strategically located along the route every 2-4 miles, so you’re never very far from the next one. Read on to see what you’ll find at a 3-Day pit stop…

Right this way, mama

A time warp, or just your typical 3-Day pit stop?

Food – You will be many things while you are a 3-Day walker, and one of them definitely is well-fed. Good thing too. Keeping your energy up is crucial to sustain your physical activity for 6, 8, 10 hours a day, and your body needs constant fuel to do that. On average, walkers burn about 100 calories per mile of walking, so you should absolutely permit yourself to indulge in the delectable assortment of all-you-can-eat goodies offered at the pit stops. You’ll find packaged snacks (chips and pretzels, peanuts, baby carrots, granola bars), fresh fare (oranges and bananas, bagels), and the 3-Day community at large would never forgive me if I failed to give a shout-out to the grahamwiches. I know for a fact that there are walkers out there who wait all year to get their hands on those sweet PB&J treats. So dig in, walkers, and hit the road when you’re ready. Noshing while walking is totally permitted. And since there will be snacks for you every 2-4 miles along your way, you don’t ever have to worry about going hungry.

Some Youth Corps kids pass out snacks

Grahamwiches!

Susan G. Komen walkers gear up and take on Day 1 for breast cancer awareness.

Quite a variety of tasty treats

Susan G. Komen walkers gear up and take on Day 1 to find a cure for breast cancer.

Arrrrrrgh ye hungry?

Susan G. Komen walkers gear up and take on Day 2 for breast cancer awareness.

Orange you glad we have snacks? (Okay, I’ll stop now.)

Hydration – You’ll also refill your water bottle at the pit stops – at every pit stop. Dehydration is one of the most frequently treated medical issues on the 3-Day, and remember, if you’re thirsty, you’re already dehydrated. So drink your water, even if you feel like you don’t need it. Consume the entire bottle between pit stops. Alternate with sports drink at every other stop, so you keep your electrolytes up too. If you have trouble remembering to drink (not usually an issue if it’s hot, but a more common problem in cooler temps), you and your teammates can play the Orange Shirt Drinking Game, a little something I picked up walking in the very hot Twin Cities in 2013. Unlike the drinking games you may have played in college, this one will actually result in your good health and well-being. It’s simple: any time you spot an orange-shirted Route Safety crew member (or even an orange sign along the route), take a drink of your water/sports drink. They’re out among you all day, so you’re sure to get plenty of drink reminders. See? You didn’t know staying hydrated could be so much fun, did you?

1) Refill bottle; 2) Keep being fabulous; 3) Repeat.

Deluxe Accommodation Portable Toilets – So now you’re out there, hydrating like a champ, and it naturally follows that when you get to the next pit stop, you’ll be making “a beeline for the pee line” (you can thank my 16 year old daughter for the rhyming reminder). I know what you’re thinking. Porta-potties? Ugh! I thought the same at first, but believe me when I say that these are not the foul, stinky, oh-dear-heavens-what-is-that-on-the-seat? outhouses you may be imagining. I swear, on my last square of TP (which you won’t have to fret about, since there are always spare rolls within reach), that these are the cleanest, most well-maintained mobile commodes you’re likely to come across. The pit stop crew teams even go the extra mile to make your…ahem, “alone time”…a bit more enjoyable, by hanging entertaining pictures, comics, trivia, or jokes inside the doors. Bottom (no pun intended) line, when nature calls, you’ll answer from the inside of the nicest portable facilities you’ve ever used.

See? They aren’t so bad! Look how happy we are!

Medical attention – Oh, how I seethe when someone dismisses what we 3-Dayers do: “Well, it’s just walking, right? How hard can it be?” Yeah! 20 miles of walking a day, times 3! Make no mistake, the physical impact that walkers endure from all those miles is real. Training is vital, and in a perfect world, your body will be as prepared as it can be for the 60-mile demands you’re putting on it. That said, if you do find yourself with a troubling muscle ache, joint pain, blister (the other most frequently treated medical issue), or some other feeling of unwellness, seek out the red shirts, and you will find the incredible medical crew members ready to take care of you at every pit stop. Doctors, nurses, physical therapists, and paramedic/EMTs, these saints on earth volunteer to spend the weekend with your sweaty feet in their hands, working small miracles with moleskin, trainer’s tape, and cooling ointments so you can get back out on the route. After you grab one more grahamwich for the road…

The medical crew is SO happy to take care of you!

You’ll find a medical tent at every pit stop, just in case you need it.

Trust the medical crew’s advice.They know their stuff.

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Celebrate with Team ‘Las Bombas’

Team ‘Las Bombas’ gears up for the Arizona 3-Day at Opening Ceremony

“Celebration!” was the feeling this morning from Jacki, captain of Team ‘Las Bombas,’ a group of 44 women who are walking 60 miles this weekend in the Susan G. Komen 3-Day^® in Arizona. “I took over this large team on the Arizona 3-Day around 2008,” said Jacki as she readied herself for the last 16 miles of the course this morning. She was surrounded by teammates Amanda, Carolyn, Jerline, Chesha, and Row. Their coordinated outfits were a lovely shade of purple and made them stand out of the crowd, along with their pink flashing hats. Teams of women and men often train, fundraise and then walk together on the grueling 60-mile course that raises money for breast cancer research, treatment, and screening.

Team ‘Las Bombas’ awaits the opening of the route on Day 3 of the Arizona 3-Day

Six breast cancer survivors help keep the perspective on the large team, which raised over $70,000 on this event. Walking with women who have survived breast cancer can evaporate thoughts of blisters and joint pain, considering the survivors have gone through much, much worse. “The cheering stations are vital!” said Chesha, who is walking the 3-Day for the first time. “Not just the big ones, but the small ones along the way really keep us going. They were essential yesterday.”

Chesha of Team 'La Bambas' walks through camp on Day 3 of the Arizona 3-Day

Chesha of Team ‘Las Bombas’ walks through camp on Day 3 of the Arizona 3-Day

The team holds an annual golf tournament as a fundraiser, now in its fourth year. There are logos of very supportive sponsors on their outfits, each having sponsored a hole on the course. The rest of the donations have come from individuals, but the team comes together so that every one who wants to walk can participate.

Members of Team 'Las Bambas' start the final day of the route in Arizona

Members of Team ‘Las Bombas’ start the final day of the route in Arizona

“We will be celebrating at the finish line today!” the team agrees as the countdown begins for the route to open. One thing is for sure: Team ‘Las Bombas’ is not going away! “We’re planning on being at other events next year,” exclaimed Jacki as the route opened in Arizona, a beautiful sunrise illuminating a pink sky. “Look for us in other cities as ‘Las Bombas AZ’!”

The Dallas-Fort Worth 3-Day

Even with a chill in the air, the Texas sun rose on a beautiful Opening Ceremony at the Collin Creek Mall on Friday morning for the start of the 2013 Susan G. Komen Dallas/Fort Worth 3-Day. Crew members gathered even earlier than the walkers (in the dark!) to set up and ready themselves for over 1,200 participants who took to the streets, pounding 60 miles of the pavement to raise $3.3 million for breast cancer research and prevention. Participants walked 20.6 miles on the first day with Aldridge Elementary children packing the sidewalks to cheer them on. Richardson’s Fire Department and Police Department were particularly supportive, stopping along the way to cheer and help with street crossings.

Bank of America gathered up a great group of employees to pump up the walkers at Pit Stop 3, which was staffed by local Susan G. Komen affiliate employees. Beautiful weather continued throughout the day as walkers moved from Plano, Richardson, Dallas, and onto to Brookhaven College in Farmers Ranch, the site of camp. The Camp Show at night is a time to be entertained, to recognize those who have gone above and beyond in fundraising and overall commitment to finding a cure, and to hear inspirational messages from survivors. Friday night did not disappoint as Delese Hill-Range gave a touching address, and Cathy Hite was recognized with the Milestone Award for her serious commitment to the cause of fighting breast cancer.

Day 2 started out chilly but exciting as walkers lined up for the opening of the route and the 19.8 miles that awaited them. The New Balance-sponsored cheerleaders from Bishop Lynch Friars cheered the walkers into Pit Stop 2, and participants were greeted with some great trail walking and a huge cheering station sponsored by Susan G. Komen North Texas Affiliate just before some well deserved lunch. A big ‘Thank You’ to the city of Addison for its hospitality on Day 2! On return to camp, walkers retreated to the Bank of America massage chairs and, if needed, to the help of our great Medical Crew. At the Camp Show, co-survivor Burt Lipshie and young survivor Cara Welsh gave fresh perspective on why we continue to fight against breast cancer.

Day 3 started out with big smiles knowing that it would be the final miles before the finish of the event. The Crew helped facilitate a bus drop to the Ursuline Academy where the route opened onto the 16.8-mile course that would take participants through some of the beautiful parks of Dallas and into the city. An anticipatory excitement awaited so many first-time walkers as they neared the finish line in Centennial Park. The cheers of family and friends brought many tears to the walkers who had come so far. An emotional Closing Ceremony outside in great weather at the Fair Park reminded us of the loved ones we have lost. With one shoe held high, participants gave tribute to those breast cancer survivors with us today on the Dallas/Fort Worth 3-Day. The crowd danced to “We Are Family” as the Susan G. Komen Dallas/Fort Worth 3-Day wrapped up. See you next year in Texas!