Staying on Track During Vacation

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Long holiday weekends are coming up, and summer vacation time is almost upon us! That means lots of 3-Dayers will be taking trips with family and friends in the next few months. With our first 3-Day less than 16 weeks away, though, you may want to keep up with your training no matter where you are. A week or more off from your training plan could make those 60 miles even tougher, and if you have been training with a group, you will want to stay on their schedule, too. We want to make your 3-Day journey enjoyable and pain-free! With that in mind, we have tips for making the most of your vacation and your 3-Day training, all at once!

Pick your location wisely

This doesn’t mean you have to limit your vacation destinations tothe mountains or trails, although those do sound fun! There are also lots of great active cities that pride themselves on being hubs for metro-biking, have lots of fun walking trails and sites within city limits, or are the home of iconic parks with plenty of outdoor spaces.

If you do choose a city-spot, try to pick a hotel near a trail, park, or one with a great gym so it’s easy to get your steps in. Or, plan part of your vacation around a wellness retreat. From yoga to hiking and beyond, there are plenty of hotels and destinations that cater to creating an active vacation.

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Set reasonable goals

To set yourself up for success, you need to be realistic in your planning. Look at your itinerary for the vacation, and plan your training accordingly. For example, if you have an early call time for a walking tour of the city, use that as your daily walk instead of struggling to get up even earlier than you must. On the flip side, if there’s an activity or outing planned that you’re not crazy about, don’t feel bad taking some time for yourself to go on a bike ride and get your blood pumping.

Above all, don’t plan on training more than you do normally at home. Vacations should always be relaxing and rejuvenating!

Make it an early morning

The early morning is a wonderful time to take a walk and explore your chosen destination. If you’re traveling in a group, it gives you some time just to yourself and (literally) will help start your day off on the right foot. You might also discover a local hidden gem to take your travel-mates to later!

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Get everyone involved

Another way to make sure you stick to your goals is to get your traveling buddies on the training game with you! Plan to walk to dinner or one of the local tourist attractions instead of cabbing, or get them pumped to hit the trail with you to see the sights. Get everyone on the same page with the same daily step goal. The more people you have around you to get stepping with, and the more people you have to hold you accountable, the more fun the work out will be!

It’s all about the destination

They say that it’s not about the destination, it’s about the journey, but we must disagree! To keep yourself motivated, set destinations or goals for each one of your work outs. For example, if you wear a fitness tracker, give yourself a goal number of steps to take each day, so you will know to squeeze in a work out before dinner if you’re not close to your goal. Or set a physical destination for your outdoor walk, bike or hike. Pick a landmark, a coffee shop you had wanted to try, or even an arbitrary end point, and don’t stop until you get there!

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Give yourself a break

Leave a few work-out free days throughout your vacation, especially if it’s a longer one. You don’t want to burn out or begin to resent your training time. Stay on track for your goals without going overboard, and you will return from your trip ready to hit the trail with renewed energy and drive.

How do you train or stay motivated while on vacation? Tell us in the comments!

 

REMINDER: The health, safety and training information contained in this blog post, or otherwise provided to you in connection with your participation in the 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 3-Day or any athletic event, you should first consult a physician and have a physical examination.

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Dr. Sheri’s Warm Weather Training Tips for the 3-Day

The 3-Day blog is excited to welcome back Dr. Sheri Prentiss, the National Spokesperson for the Susan G. Komen 3-Day®. Dr. Sheri is a physician, as well as a breast cancer survivor and a 3-Day walker herself. She joins us today to share some warm weather training tips to keep you in tip-top shape along your training route as you prepare for an amazing 60 miles. susan g komen 3-day breast cancer walk dr. sheri prentiss

As I continue my training efforts for the upcoming Komen 3-Day season, I personally am reconnecting with nature, body and mind. I’m invigorated by the sights, sounds and scents of summer and am grateful for life, health and a chance to win what I feel may be the biggest fight ever fought – the fight to end breast cancer.

Training for your 3-Day event means you, too, will be spending more time outdoors! Now is a great time to review a few tips to help keep you safe as you train and soak up this summertime weather.

  • Protect your skin. Wear a high SPF sunscreen and don’t forget the back of your neck, the tip of your ears and your hands. It’s always a good idea to wear a hat to protect your scalp from the sun, too. Also, look for a route that offers both sunlight and shade. Keep as cool as you can during your training walks by always choosing to walk on the shady side of the street where you have a choice. But use caution, as going from shade into sun you may not see road hazards as well.
  • Wear light-colored and lightweight clothing that is made from moisture-wicking fabric; this keeps moisture away from the skin and dries quickly. This also includes moisture-wicking socks to help prevent blisters.
  • Prior to going outdoors to begin your fitness regimen, pay attention to the weather forecast and heat alerts. Take extra precaution and check the weather conditions so you can be best prepared for rain, heat or humidity
  • Up your intake of water. If you’re walking, you need more than the standard eight ounces of water eight times a day. Take a reusable water bottle with you on your walk. Alternate drinking salt-replenishing sports drinks and water. Also be sure to bring along salty snacks for those longer training walks.
  • Once you are started and you can feel the temperature rising, pay attention to your heart rate. Your heart rate will naturally rise one beat per minute for each degree above 77F, so while you may not be going faster, your body is already working harder and producing more internal heat so it will have trouble dispersing. Hot weather is no time to set a pace record. Slow down to a pace that doesn’t leave you purple in the face!
  • Don’t keep walking once you are nauseated, dizzy, feeling faint, experiencing gray-outs, headache and/or muscle cramps. Seek shade, sports drink, and call for help.

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Always be sure to put your well-being first when training, especially in the heat of the summer months!