March Meet-up Round-up

Even though our first Susan G. Komen 3-Day® event is over 4 months away, our Komen 3-Day coaches are busy meeting up with walkers and crew members, new and returning, to start getting them prepared and excited. Take a peek at some of the meet-ups that brought our 3-Day® family face-to-face in March (and a few from February)!

Michigan

On March 21, Michigan 3-Day coaches Ann, Jennifer and Gina joined long-time walkers and crew captains (and some adorable guests) for a fun-filled reunion at Lucky Strike in Novi. As “America’s High Five” continues to thaw out, more and more events will be happening, so keep an eye on the “Find a Meet-Up” page of the 3-Day website (The3Day.org/Calendar).

Twin Cities

With it still being a little too cold for much outside walking, Coach Stephanie met a few 3-Day friends for a Walk & Talk on March 7 at Southdale Mall (home of the Twin Cities Opening Ceremony in 2014). The group included 2014 Top Training Walk Leader, Sue N. (far left). The other ladies were all new walkers. The Twin Cities training season officially kicked off with a Get Trained Workshop at Marathon Sports in Minneapolis on Saturday, March 21. Participants were fitted for proper shoes and got tips on hydration, preventing blisters and dressing for warm weather, then two of the Twin Cities’ awesome training walk leaders led attendees on a 3.5-mile walk to break in the new shoes they just bought.

Seattle

The West Seattle Library Get Started Meeting on March 7 had a mix of veteran and first-time walkers as well as a crew member. One person (Kendra, the blonde holding the sign) was so inspired, she registered for the 3-Day on her phone in the middle of the meeting! ACME Bowl in Tukwila was the backdrop for the Seattle 3-Day Reunion on March 19. Seattle coaches Aubrey, Paula and Jon met with more than 30 walkers and crew members to eat, play games, award prizes, reminisce about the 2014 event, and join in the commitment to recruit even more new walkers for 2015.Seattle team captain Mitch C. (aka, “Mr. Coach Aubrey”) led a fun 3-mile scavenger hunt training walk on March 28. It was the first one he has hosted this year and everyone who attended the walk in Bradley Lake Park in Puyallup had a wonderful time.

Philadelphia

Some brave Philadelphia walkers gathered for a chilly Walk & Talk/Training Walk held in Washington Lake Park in Sewell, NJ on Saturday, March 28. Even with the threat of snow, the amazing group, made up of veteran walkers as well as two brand new 3-Dayers, walked for almost an hour and had a great time.

Atlanta

On March 15, 32 Atlanta walkers and crew members met to reconnect with 3-Day friends. We had fun with a photo booth, some yummy snacks, and enjoyed one of the first beautiful days of the year together.

Dallas/Fort Worth

Coach Gayla has been busy in the Lone Star State! Here, she had from a couple of jokesters from team Presbytittyans, Emily “Weave” W. and Tom R., setting up for the Get Started Meeting in Grapevine on March 19.On March 26, local 3-Day supporter, Title Nine, greeted walkers with fruit and water before and after a 3-mile Walk & Talk on the Katy Trail in Dallas.Team No Walker Left Behind helped lead a 4+ mile training walk & Meet-Up at the No Walker Left Behind HQ in Cedar Hill on March28. It was the perfect start to a perfect weekend in Texas. The “hill” in Cedar Hill is appropriately named, and Coach Gayla noted, “I had flashbacks of [walking in] San Diego while my hamstrings and calves screamed ‘Yowza!’ as we hiked up and down through training walk leader Mary T.’s neighborhood.”

San Diego

Saturday, Feb 28 was the first Walk & Talk of the season in San Diego. It threatened rain but that didn’t stop this group of 16 walkers—6 of whom were brand new to the 3-Day—from walking 5 miles along the beach in Mission Bay. Coach Kim told us, “New walker Pam S. (pictured in the back row with the teal jacket) shared with us that this was the first time she had ever walked 5 miles. At the start of the walk she thought she would only try and complete 3 miles, but the next thing she knew, she was having so much fun walking and talking with others that 5 miles just snuck up on her and she felt great! She was so excited to get home and write her fundraising letter and include her 5-mile story. It was pretty awesome watching the excitement of all the new walkers.”

BONUS Meet-ups!

Chicago
Coaches Eileen (Twin Cities) and Jennifer (Michigan) hosted a Chicagoland gathering on February 12 in Rosemont, IL. More than 15 people attended, with the majority being registered participants, and it was a really good mix of new and veteran walkers. The energy was amazing and everyone really seemed to appreciate keeping the 3-Day spirit alive in the Chicago area. We had introductions and fundraising chats and two veterans from the group are planning another big reunion training walk in August.

Tampa Bay
On March 21, approximately 30 Tampa Bay area walkers and crew members met up for a couple of hours at Columbia Restaurant. It was a great afternoon of connecting with old friends and meeting new ones!

Arizona
Dallas/Fort Worth coach Liz and San Diego coach Staci (who live in Phoenix and San Diego, respectively), hosted a reunion on March 19 at Claim Jumper restaurant in Tempe for past Arizona 3-Day participants. Most attendees are going to be walking or crewing in other 3-Day events this year, including San Diego, Dallas/Fort Worth and Atlanta.

If you couldn’t make it to a meet-up in March, fear not! The April calendar is packed with dozens of Meet-ups and more. Visit the 3-Day website to find a local event near you.

The 3-Day’s BIG April 1 Announcement!

3Day_2015_SocialMedia_AprilFools

600 miles? We know you would rise to the challenge, but we wouldn’t do that to you. 🙂

60 doesn’t sound so bad now, does it?

4 Secrets to Successful Stretching

Jon L. is the Crew/Volunteer Coordinator for the Seattle 3-Day, but when he’s not working to support Seattle crew members, he’s also a long-distance runner with years of experience hitting the pavement. Jon agreed to be our guest blogger this week, to talk about the importance of stretching.

susan g. komen 3-day breast cancer 60 mile walk blog training stretching

Coach Jon

You can safely assume that walking for three days, let alone three days that carry you 60 miles, will take a toll on one’s body. While it may seem like “just walking” to some, those who have done the 3-Day can certainly tell you it’s much more. There is a lot of time spent on your feet, which the majority of the general population is not used to. The pounding you get from walking on mostly hard surfaces, like sidewalks, can be tough on your muscles and joints. Throw in a couple of hills, and it could be a recipe for leg soreness. One of the most elegant and efficient ways to combat this stress on your body is by stretching.

Here are some basic tips to help you get the most out of your next batch of stretching:

Ease into your stretching routine – One of the biggest mistakes in developing a stretching routine for yourself, especially early on, is stretching too much, too soon. Your muscles have a baseline level of flexibility, which is determined based on how much the muscles are used and how much they have been cared for. If you overstretch—by stretching for too long or by pulling your muscles beyond their capacity—you can end up doing more harm than good.
No BOUNCING! – When stretching any muscle, you want to make sure you make unrushed, smooth and deliberate transitions. This allows your muscles to adapt slowly to the new sensation of being stretched. If you bounce, it adds quick and intense stress to your muscles, which could lead to pulls and strains. Remember, we’re trying to help your muscles, not add to their misery.
Find your breath – An important but often overlooked aspect of stretching is breathing. One of the best ways to help your muscles recover is by getting them nice clean oxygen. So make sure you remember to breathe, slowly and deeply, while you stretch to keep the fresh oxygen flowing.
Focus – Pay attention to the muscle that you are trying to stretch. This will help prevent overstretching, while allowing you to focus on helping that specific muscle to feel a little less sore. It also gives you time to remember that all-important breathing.

Remember, stretching is not a cure-all for muscle soreness. It is just one stepping stone in injury prevention. It does not replace consistent training and recovery, it simply allows you to get back to training with muscles that are looser and more responsive. If you feel like you are injured, or that you are developing an injury, please see you doctor right away.

PLEASE NOTE: THE HEALTH, SAFETY AND TRAINING INFORMATION PROVIDED TO YOU IN CONNECTION WITH YOUR PARTICIPATION IN THE SUSAN G. KOMEN 3-DAY IS NOT INTENDED TO REPLACE OR BE CONSTRUED AS MEDICAL ADVICE AND ANY SUCH INFORMATION IS NOT A SUBSTITUTE FOR SEEKING MEDICAL ADVICE OR TREATMENT FROM YOUR MEDICAL PROVIDER. BEFORE STARTING ANY EXERCISE PROGRAM OR FOLLOWING ANY RECOMMENDATIONS, ADVICE OR OTHER INSTRUCTIONS REGARDING TRAINING FOR THE KOMEN 3-DAY OR ANY ATHLETIC EVENT, YOU SHOULD FIRST CONSULT A PHYSICIAN AND HAVE A PHYSICAL EXAMINATION.