Phase I of the on-line check-in is a simple medical form. You are asked to verify medical insurance and any conditions that may be of concern when you walk. They provide a letter to send your physician if needed and information on temporary health insurance if needed as well.
Phase II of the check-in process can not be completed until the medical history is resolved. This is important because Phase II deals with tent assignments. We all want to be in the same area and be able to choose our tent mate! Phase II opens September 8 (I think) and continues through October.
If you have any questions or need assistance I will be happy to help or you can contact the 3-Day coaches at coaches@the3day.org.
Temporary health Insurance: http://08.the3day.org/site/PageServer?pagename=OCI_insurance
Thursday, July 31, 2008
Wednesday, July 30, 2008
It's time to check in!
Phase I of the Breast Cancer 3-Day Online Check-In Is Open!
Check-in for the Breast Cancer 3-Day begins before the event, online. Phase I of online check-in involves completing a medical history form and waiver of liability. Please log in to your Participant Center and visit the Online Check-in link to fill out your medical form. You cannot participate in the Breast Cancer 3-Day without completing this form. On the medical form, please provide all of the information requested, paying close attention to the medical history portion. If you have checked any of the listed medical history items, you must submit a written authorization from your physician in order to participate in the Breast Cancer 3-Day. Complete your medical form online, then mail the authorization note, labeled with your name and participant ID number, to us at the address below: Breast Cancer 3-Day28016 Industry DriveValencia, CA 91355Attn. Medical Records CoordinatorIf you do not wish to complete your medical history form online, please call us at 800.996.3DAY and we will mail you a hard copy of the form to complete and mail in.Please only submit your medical history form once, using only one method (online OR via postal mail). Once your medical history form has been cleared by our medical records staff, you will receive an email directing you to complete Phase II of online check-in. This email will be sent no earlier than September 8th. Phase II of online check-in will be open from September 8th through October 30th. For more information about online check-in, visit the Online Check-in link in your Participant Center. Remember to also visit the News section regularly to find information about travel arrangements, check-in and other important deadlines and details as we get closer to the time of the event.If you have any questions, please contact us at 800.996.3DAY. Thank you for all you are doing to raise money and help end breast cancer. We appreciate your commitment.The Breast Cancer 3-Day Coaches
Check-in for the Breast Cancer 3-Day begins before the event, online. Phase I of online check-in involves completing a medical history form and waiver of liability. Please log in to your Participant Center and visit the Online Check-in link to fill out your medical form. You cannot participate in the Breast Cancer 3-Day without completing this form. On the medical form, please provide all of the information requested, paying close attention to the medical history portion. If you have checked any of the listed medical history items, you must submit a written authorization from your physician in order to participate in the Breast Cancer 3-Day. Complete your medical form online, then mail the authorization note, labeled with your name and participant ID number, to us at the address below: Breast Cancer 3-Day28016 Industry DriveValencia, CA 91355Attn. Medical Records CoordinatorIf you do not wish to complete your medical history form online, please call us at 800.996.3DAY and we will mail you a hard copy of the form to complete and mail in.Please only submit your medical history form once, using only one method (online OR via postal mail). Once your medical history form has been cleared by our medical records staff, you will receive an email directing you to complete Phase II of online check-in. This email will be sent no earlier than September 8th. Phase II of online check-in will be open from September 8th through October 30th. For more information about online check-in, visit the Online Check-in link in your Participant Center. Remember to also visit the News section regularly to find information about travel arrangements, check-in and other important deadlines and details as we get closer to the time of the event.If you have any questions, please contact us at 800.996.3DAY. Thank you for all you are doing to raise money and help end breast cancer. We appreciate your commitment.The Breast Cancer 3-Day Coaches
Tuesday, July 29, 2008
Countdown: 15 Weeks
Training Tip of the Week: Pregnancy
Walking is a great exercise for you to continue with during pregnancy. Studies have shown that continuing to exercise during all three trimesters of pregnancy can improve your sense of well-being, decrease your risk of postpartum obesity, and decrease your recovery time after delivery. Some studies have shown shorter labor times, lower caesarean rates and children with higher neuro-developmental scores at 1 and 5 years of age in mothers who exercised during their pregnancy.
Having said all of this, remember that you must have a written letter of clearance from your obstetrician prior to participating in the Breast Cancer 3-Day during your pregnancy. Most normal, uncomplicated pregnancies will have no contraindication to walking. If you have never exercised, or are not a walker, now is not the time to train for a long walk.
There are several changes that occur to your body during pregnancy and a few tips to remember. Pregnancy increases your metabolic rate and you will burn an extra 300 kcal/day. This means that you will fatigue quicker than you did previously. It also is easier for your body to overheat. Be sure to walk early in the morning or late afternoon. If you are feeling hot, stop and rest in a cool place. Heat exhaustion and dehydration can stimulate premature labor. Listen to your body and don’t push yourself to the point of fatigue.
In addition, as you progress through your pregnancy there is an increase in the hormone relaxin. This hormone increases your flexibility to help your pelvis during labor. However, you can also overextend your joints while stretching or overstriding. Be sure to shorten your stride during walking and be careful not to overstretch.
Discuss your walking plan with your obstetrician. Have realistic goals of your participation in the Breast Cancer 3-Day. A successful event does not have to include walking all 60 miles.
Click here to search for a Breast Cancer 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
Friday, July 25, 2008
Countdown: 16 Weeks
Training Tip of the Week: Kneecap Pain
"I have this grinding sound when I bend my knee.""My kneecaps ache after I walk.""I can’t squat or kneel any more.""When I sit for a long time and then stand up, I have severe pain all over my knee."If you have these symptoms, you may have patellofemoral pain syndrome, or runner’s knee.Patellofemoral pain can occur from overuse of the knee in sports and activities such as running, walking, jumping or bicycling. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. This syndrome also may result from the way your hips, legs, knees or feet are lined up. If you have wide hips or underdeveloped thigh muscles, are knock-kneed, or have feet with arches that collapse when walking (a condition called overpronation) you may be pulling your kneecap out of it’s groove and causing your pain.What are the symptoms?The main symptom is pain behind the kneecap. You may have pain when you walk, run or sit for a long time. The pain generally is worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping or grinding in the knee.How is it treated?Treatment includes the following:Place an ice pack on your knee for 20 to 30 minutes, 3 times a day for 1 week.Elevate your knee by placing a pillow underneath your leg when your knee hurts.Take anti-inflammatory pain medication, such as ibuprofen, as prescribed by your health care provider.When the pain is decreased, start to strengthen your thigh muscles to get the kneecap back in it’s groove. See exercises below.Infrapatellar strap (a strap placed beneath the kneecap over the patellar tendon) or a neoprene sleeve with a cutout for your kneecap may give you some support.Have your gait checked for overpronation. Arch supports may be necessary. If your symptoms do not improve seek medical advice.
Click here to search for a 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
NOTE: All content, including information and images contained in this email are for general informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. The training information contained in this email is meant to be used as a guideline. Before you begin any training plan, you'll want to consult with your doctor to go over your current physical condition and determine what you are able to undertake safely.
"I have this grinding sound when I bend my knee.""My kneecaps ache after I walk.""I can’t squat or kneel any more.""When I sit for a long time and then stand up, I have severe pain all over my knee."If you have these symptoms, you may have patellofemoral pain syndrome, or runner’s knee.Patellofemoral pain can occur from overuse of the knee in sports and activities such as running, walking, jumping or bicycling. The kneecap fits into grooves in the end of the thigh bone (femur) called the femoral condyle. With repeated bending and straightening of the knee, you can irritate the inside surface of the kneecap and cause pain. This syndrome also may result from the way your hips, legs, knees or feet are lined up. If you have wide hips or underdeveloped thigh muscles, are knock-kneed, or have feet with arches that collapse when walking (a condition called overpronation) you may be pulling your kneecap out of it’s groove and causing your pain.What are the symptoms?The main symptom is pain behind the kneecap. You may have pain when you walk, run or sit for a long time. The pain generally is worse when walking downhill or down stairs. Your knee may swell at times. You may feel or hear snapping, popping or grinding in the knee.How is it treated?Treatment includes the following:Place an ice pack on your knee for 20 to 30 minutes, 3 times a day for 1 week.Elevate your knee by placing a pillow underneath your leg when your knee hurts.Take anti-inflammatory pain medication, such as ibuprofen, as prescribed by your health care provider.When the pain is decreased, start to strengthen your thigh muscles to get the kneecap back in it’s groove. See exercises below.Infrapatellar strap (a strap placed beneath the kneecap over the patellar tendon) or a neoprene sleeve with a cutout for your kneecap may give you some support.Have your gait checked for overpronation. Arch supports may be necessary. If your symptoms do not improve seek medical advice.
Click here to search for a 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
NOTE: All content, including information and images contained in this email are for general informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. The training information contained in this email is meant to be used as a guideline. Before you begin any training plan, you'll want to consult with your doctor to go over your current physical condition and determine what you are able to undertake safely.
Saturday, July 12, 2008
Countdown: 17 Weeks
Training Tip of the Week: Walking Technique
I know what you’re thinking. How hard can this be? Everyone knows how to walk. But, when you are walking 60 miles, technique can be the key to preventing injury and increasing your walking speed.
I know what you’re thinking. How hard can this be? Everyone knows how to walk. But, when you are walking 60 miles, technique can be the key to preventing injury and increasing your walking speed.
Four common walking errors:
Staring at the ground: Keeping your head down and shoulders slouched can lead to tightness and fatigue in the upper back, neck and shoulders. Focus your gaze off at the horizon and not down at your feet or the ground just in front of you. This will tend to pull your whole body more upright. Pull your shoulders back and chest forward.
Taking an extra long stride: This can lead to sore shins, tightness in the back of the thighs (hamstrings) and a jarring thud with every step. Try rolling, not bouncing, from one stride to the next. Try to put your foot down as fast as you can. Don’t reach for the longest possible stride. Feel you body glide along the ground and try not to let your heels slam into the ground on each step.
Chicken wings: Elbows flailing out to the sides with each arm swing can cause neck, shoulder and upper back pain. Feel your thumb rub the waistband of your pants as your hand swings back and then stop it there. Don’t let it swing any further back. Imagine trying to elbow the walker directly behind you. Don’t let your hips have an exaggerated side-to-side sway.
Hyperextending your back: Excessive arch in the low back can cause tightness in the lower back and upper gluteal (buttock) muscles. Keep your rear end tucked underneath you by gently pulling your navel into your spine and flattening your stomach.
Click here to search for a Breast Cancer 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
NOTE: The Breast Cancer 3-Day provides healthcare and training information for educational purposes only. This information should not be used as a substitute for the advice of your physician or other qualified healthcare provider.
Friday, July 4, 2008
Countdown: 18 Weeks
Training Tip of the Week: Shin Splints
Shin splints is a term broadly used to describe pain in the lower extremity. Most commonly it refers to medial tibial stress syndrome. People will describe pain in the inner part of the lower half of the shin. At first the pain may begin at the start of exercise and then decrease after a warm up period. However, with continued exercise the pain can become constant.Shin splints are caused by overuse from repetitive activity. Walking increases the size and strength of your calf muscles. The calf muscles on the back of your leg can create an imbalance of forces on your anterior leg and cause inflammation. To prevent shin splints, adequately warm up your anterior and posterior leg muscles before exercise. See the stretching tips in your 3-Day Handbook.If you experience shin splint pain, decrease your walking mileage and focus on stretching. Start with the runners lunge stretch for the calf or put a towel around your foot and pull your toes up towards your head. If you can, try sitting on your knees and feet to really stretch the front part of your leg. Be careful because this is hard on your knees. Freeze water in a paper cup and ice your shins right on the bone for 5 minutes, three times a day. Consider adding an over the counter arch support and check your shoe for adequate shock absorption.Once you have stretched and your pain is decreased, begin strengthening exercises. Start with toe taps, first straight up and down then right and left. Add heel raises and toes raises. Finally, put a towel on the floor and, keeping your heel on the floor, use your toes to grab an edge of it, pulling it towards you. Try to increase your walking gradually and alter your walking surfaces to include grass, dirt, and track surfaces as much as possible. If your symptoms do not improve or get worse, see your doctor for evaluation.
Click here to search for a Breast Cancer 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
Shin splints is a term broadly used to describe pain in the lower extremity. Most commonly it refers to medial tibial stress syndrome. People will describe pain in the inner part of the lower half of the shin. At first the pain may begin at the start of exercise and then decrease after a warm up period. However, with continued exercise the pain can become constant.Shin splints are caused by overuse from repetitive activity. Walking increases the size and strength of your calf muscles. The calf muscles on the back of your leg can create an imbalance of forces on your anterior leg and cause inflammation. To prevent shin splints, adequately warm up your anterior and posterior leg muscles before exercise. See the stretching tips in your 3-Day Handbook.If you experience shin splint pain, decrease your walking mileage and focus on stretching. Start with the runners lunge stretch for the calf or put a towel around your foot and pull your toes up towards your head. If you can, try sitting on your knees and feet to really stretch the front part of your leg. Be careful because this is hard on your knees. Freeze water in a paper cup and ice your shins right on the bone for 5 minutes, three times a day. Consider adding an over the counter arch support and check your shoe for adequate shock absorption.Once you have stretched and your pain is decreased, begin strengthening exercises. Start with toe taps, first straight up and down then right and left. Add heel raises and toes raises. Finally, put a towel on the floor and, keeping your heel on the floor, use your toes to grab an edge of it, pulling it towards you. Try to increase your walking gradually and alter your walking surfaces to include grass, dirt, and track surfaces as much as possible. If your symptoms do not improve or get worse, see your doctor for evaluation.
Click here to search for a Breast Cancer 3-Day training walk near you. Visit one of our 3-Day outfitters for great discounts on shoes and apparel.
Thursday, July 3, 2008
Camp Butts for Breasts
Marianne and Holly picked up her first batch of Boston butts last night at 11:15 pm and her first customers arrived at 8:00 am for pick-up! Last count, Marianne had 57 orders and Holly sold 15...that's a lot of butts!
If you missed them this time, the girls will be back at it near Labor Day.
Thanks to Tommy and Gordo for all their hard work and support!
If you missed them this time, the girls will be back at it near Labor Day.
Thanks to Tommy and Gordo for all their hard work and support!
Wednesday, July 2, 2008
Countdown: 19 Weeks
Countdown: 19 Weeks
Training Tip of the Week: StretchingStretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilates class into your training program.Some guidelines for stretching are:Warm up first (walk for 3 to 5 minutes).Hold each stretch for 10 to 15 seconds.Achieve the stretching position gently. Do not bounce.Only stretch within your limits. If you feel any discomfort, stop.Remember to breathe while stretching.The most important stretch is after your exercise.Here are some stretching tips to follow while on the event:Stretch 5 minutes per hour.Stretch in the morning before you hit the road.Stretch at all the pit stops.Stretch waiting for the port-a-potty.Stretch at a red light.Stretch at a green light.Stretch when you come into camp.Participate in organized stretching in camp each evening.You will find a list of recommended stretches in your 3-Day Handbook.
Click here to search for a 3-Day training walk near you.
NOTE: The Breast Cancer 3-Day provides healthcare and training information for educational purposes only. This information should not be used as a substitute for the advice of your physician or other qualified healthcare provider. For more information about the Breast Cancer 3-Day, Susan G. Komen for the Cure or the National Philanthropic Trust Breast Cancer Fund, visit http://www.the3day.org/ or call 800.996.3DAY.
Training Tip of the Week: StretchingStretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilates class into your training program.Some guidelines for stretching are:Warm up first (walk for 3 to 5 minutes).Hold each stretch for 10 to 15 seconds.Achieve the stretching position gently. Do not bounce.Only stretch within your limits. If you feel any discomfort, stop.Remember to breathe while stretching.The most important stretch is after your exercise.Here are some stretching tips to follow while on the event:Stretch 5 minutes per hour.Stretch in the morning before you hit the road.Stretch at all the pit stops.Stretch waiting for the port-a-potty.Stretch at a red light.Stretch at a green light.Stretch when you come into camp.Participate in organized stretching in camp each evening.You will find a list of recommended stretches in your 3-Day Handbook.
Click here to search for a 3-Day training walk near you.
NOTE: The Breast Cancer 3-Day provides healthcare and training information for educational purposes only. This information should not be used as a substitute for the advice of your physician or other qualified healthcare provider. For more information about the Breast Cancer 3-Day, Susan G. Komen for the Cure or the National Philanthropic Trust Breast Cancer Fund, visit http://www.the3day.org/ or call 800.996.3DAY.
Tuesday, July 1, 2008
Warm Weather Training Tips
The weather has definetly played a factor into my training. I tend to walk later in the evening or early in the morning. Check out some of these tips for training in warm weather!
Warm Weather Training Tips
Warm Weather Training Tips
1st Annual MS Melons Golf Tournament
1st Annual MS Melons Golf Tournament for the Breast Cancer 3-Day!
Join us August 18, 2008 at noon for golf at the beautiful Oaks Golf Club in Pass Christian, MS
12:00 sign in and lunch provided by Hooters and wings served during play!
1:00 shotgun start
Free beer and beverages
And of course lots of beautiful Hooter's girls on the course during the tournament!
For information or to register stop by Hooters of Gulfport before the tournament or contact kendra@kenaries.com for a registration form.
Don't get sold out! Tournament limited to 28 teams!
Gourmet Wing Sponsorship $600
includes round of golf for 4
sponsor board recognition
(2) hole sponsor signs
Round of Golf for 4 $400
Hole Sponsor Signage $100
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