Send Me Mail on the Event!

One of the things that I look forward to the absolute most when I am on a 3 Day event is getting the mail.  I know what you're thinking - why on earth would we need to get our mail when we're only living in the 3 Day camp for 3 days?  Well, because it's a fun and easy way for our loved ones and supporters to send us some encouragement along the way even if they can't physically be with us during the 3 Day!

The 3 Day is a really tough event.  We will be walking the equivalent of two and a half marathons in just three days.  We're going to be sleeping in small tents, possibly in the cold or the rain.  We will be dealing with blisters, sun burns and swollen hands throughout our journey.  We're going to be showering in tractor trailers for crying out loud.  And at some point during the event, everyone hits a wall.  For me, it's usually the morning of Day 3.  It's cold and wet in the morning and my Day 1 endorphins have totally worn off.  I'm usually getting sore and having to haul my stuff back to the gear truck is usually the last thing I want to do at that point.  I'm usually annoyingly cheerful and energetic but truly, everyone hits that wall.

For almost everyone that takes on the challenge of the 3 Day, there is nothing more motivating than knowing that there are people out there rooting for us to succeed.  Seeing our loved ones amongst the sea of strangers at cheering stations provides an energy boost that you cannot imagine.  And hearing from our friends, family and even strangers that can't be there with us in person can be just as effective.  It is truly a highlight for me to read the encouraging words of my supporters when I get to the 3 Day camp after a long day of walking.

If you would like to send mail to me (or any other Boston 3 Day walker!), you can do so by addressing your letters and cards to:

3-Day for the Cure PO

Attn: Name of Participant

P.O. Box 8557

Warwick, RI 02888

Please note that this address is for the Boston walk only.  The mailing addresses for the other events will be released about eight weeks before each event.  Only envelopes will be delivered on event, so please, no packages.  

Finally, all mail for the Boston 3 Day must be post marked no later than July 13th to ensure delivery on the event.  Husbands and boyfriends, mark your calendars now, even if you will be at the event in person.  Your wives and girlfriends will love you for it - trust me!

Search Amazon.com for Envelopes

The Super Secret Other Handbooks

UPDATE -- As Larry mentioned in the comments, the newly updated Underground Guide for 2010 has now been published!  I updated all the links to go to the newest version of the Guide which is even better than ever.  Thanks Larry!

When I first signed up for the Susan G. Komen 3 Day for the Cure back in 2007, I wanted to know everything there was to know about this crazy thing that I had committed myself to.  I read my handbook, I read the message boards, I read every word of every Virtual Personal Trainer and monthly newsletter that I received.  If there had been the plethora of blogs and Twitter back then that there is now, you can bet that I would have read those too.  In short, if someone wrote something about the 3 Day, I definitely read it.

One of the very best things that I read about the 3 Day was The Underground Guide to the 3 Day, a super secret alternative handbook about all things 3 Day. (Okay, so it's not so "super secret".  But still.)  The Underground Guide to the 3 Day was written by a gentleman named Larry who culled the message boards and combined the great tips he found there with his own experiences to write his own guide book to surviving the Breast Cancer 3 Day.  Larry has since hooked up with The 60 Mile Men, a not for profit group of men that participate in 3 Day events around the country every year.  They are best known for their semi-nude charity calendar that they publish every year (the 2011 calendar is out today!) and for their pretty pink sashes that they wear during each event.  In short, the 60 Mile Men are one of the best parts of the 3 Day community!

Back in 2007, the Underground Guide to the 3 Day was pretty hard to come by.  I only found it because someone was nice enough to post a link to it on the message boards.  I have since revisited it every year that I have participated in the 3 Day.  Thankfully, the New Underground Guide to the 3 Day is now much easier to find because The 60 Mile Men are currently offering a free PDF version of the newly updated guide for download on their website.  I cannot recommend the Underground Guide highly enough.  It is funny, helpful and inspiring.  It should be mandatory reading for anyone participating in the 3 Day in any capacity.  You can find a direct link to the Underground Guide to the 3 Day here.

(Also - you do not want to miss the interlude about leaving your husband at home with the kids for the weekend of the 3 Day.  I've read it four times now and I still laugh so hard that I get tears in my eyes every time!)

While the Underground Guide is probably the best known alternative handbook to the 3 Day, it isn't the only one that's out there!  I recently stumbled across a second guide that I have found equally helpful that was published by a gentleman named Pete on his personal 3 Day webpage Walk Pete Walk.  Pete first participated in the 3 Day in 2006 and has either crewed or walked as part of Team Ladybug every year since.  Pete has recently compiled his best tips and advice into his own 3 Day guide titled The Participants Guide to the 3 Day.  While Pete's guide isn't as well known as the Underground Guide, it is definitely chock full of helpful advice for not just surviving the 3 Day, but enjoying it along the way.  Also, whereas Larry's guide focuses almost entirely on the experience of the walkers, Pete has also thoughtfully included a supplement to the Participant's Guide just for crew members.  I've never crewed an event myself, but as a team captain with three crew members on my team, I found his insight into the crew experience to be incredibly helpful.  As with the Underground Guide, Pete has graciously made his Participants Guide available to the public as a PDF download for free.  You can find the link to the Participants Guide to the 3 Day here and a link to the crew supplement here.

So now what are you waiting for?  Stop reading this blog and get over to those alternative guides!  There's so much to learn and take in before your events start!!

Click here to read the New Underground Guide to the 3 Day!

Click here to read the Participant's Guide to the 3 Day!

Click here to read the Crew Supplement to the Participant's Guide to the 3 Day!

On behalf of 3 Day walkers and crew members everywhere, thank you so much to Larry and Pete for taking the time to share your expertise and experiences with all of us!  The 3 Day community is much richer because of the efforts of people like you!

Search Amazon.com for Pink Reading Glasses

Fundraising Letters - It's Simple, But it Works!

For most people, brainstorming about how to go about fundraising starts almost as soon as they register for the Susan G. Komen 3 Day for the Cure.  Galas, parties, bake sales, garage sales, golf tournaments...  You name it, people are doing it.  Everyone wants to go big or go home with their fundraising events.  However, there is one fundraising technique that should not be overlooked - a letter writing campaign!

Everyone that participates in the 3 Day can and should take part in a letter writing campaign.  It's cheap and relatively easy compared to planning a big, over the top event.  You can do it totally on your own time or you and your teammates can make a night of it.  Plus, fundraising letters are an incredibly effective means of raising large amounts of money.  In both '07 and '08, I only did two things to raise money for the 3 Day:  I hosted a small party at my house for close friends each year and I wrote boatloads of letters (both email and snail mail).  On average, I made about $300 per party.  All the rest of the money that I raised (about $12,000 between the two events) came as a result of my letters.  So trust me when I say that writing fundraising letters should be a major part of your fundraising strategy!

To help everyone get the most of their fundraising letters, I thought I would go through each step of the process and share my advice based on what I've found works best.  As always, this is what has worked for me.  Feel free to share your tips as well!

Who should I send my letters to?

The first step in preparing your fundraising letters is to compile your list of potential donors.  The 3 Day handbook suggests shooting for at least 100 people on your contact list.  My potential donor list this year has 154 people on it and I'm still adding names to it every week.  That covers everyone from my childhood friends, my college friends, my grad school friends, my husband's college friends, my family and our family friends, my husband's family and their family friends, my work colleagues, my mom's work colleagues... truly anyone and everyone that you can think of.  I've found that the best place to start when compiling your list of potential donors is your Christmas Card list and/or your wedding guest list.  From there, just start adding people!

Once I have my basic list, I go through and designate each person to receive either an email letter, a snail mail letter or in some cases, I send both.  For most people, an email request is going to be the best option.  It is very easy to follow the links in an email to make a donation online and it doesn't cost you anything to send all those emails.  However, emails are also easily lost in the flurry of online communications that we each receive every day.  Also, potential donors of an older generation may not be as internet-savvy and would be more comfortable receiving a standard letter.  There are pros and cons to both options.  You just need to figure out what is best for each of your potential donors.

Finally, a word of advice.  When compiling your list of potential donors, include everyone, even if you think that they are unlikely to donate, either due to lack of means or lack of interest.  You never know who has been touched by breast cancer and who hasn't.  Moreover, even if your contact can't donate themselves, they may still forward your information on to other people on your behalf.  If you never send a letter to them, they have nothing to send on.  Do not decide who can or cannot donate for them.  The only people who definitely won't donate are the people that you never ask.  So seriously - ask everyone!

My fundraising letter station

What should I include in my letter?

Your fundraising letter doesn't have to be that long.  In fact, the more succinct it is, the better.  I like to try to limit myself to the front of one page of paper, although this year my letter was slightly longer than that.  In terms of content, I generally break my fundraising letter down into 5 parts:

1.  A unique title (email only).  You want to be attention grabbing but also somewhat professional.  In addition, you may need to be a bit creative here in order to avoid your letter winding up in someone's spam filter.  Avoiding nondescript titles that directly suggest solicitation ("Donations needed!" "I need your help!") or that are heavily breast focused ("It's Boobie Time!") in order to avoid getting filtered out.  I like to include the actual name of the event in the title.  But just be warned that not every email will get through every spam filter, even with the most innocuous title.

2.  A hook.  I usually open with a statistic about breast cancer that I have found particularly striking or with a personal story.

3.  A brief explanation of what the event is.  Most people are not all that familiar with the 3 Day.  While you don't have to go into all the details about the pink tents and all that, you should emphasize the basics:  that it is a three day, 60 mile walk designed to raise money and awareness for breast health and breast cancer research.  You should also note that it benefits Susan G. Komen for the Cure and that by signing up for the 3 Day, you are obligated to raise a fairly large chunk of money.

4.  A request for a donation and an explanation of how to go about making that donation, both via check (and therefore snail mail) or online.  

For snail mail letters, I include a self addressed, stamped letter that is addressed to my home address and ask that my donors use that to submit checks (made out to "Susan G. Komen 3 Day for the Cure") directly to me.  I never include donation forms with my letters.  I prefer to fill out the forms and attach them to the checks myself so that I can better track each donation that I receive.  All of the information that you need to complete the donation form can generally be found in the address section of all personal checks.  If you would prefer that donors submit their checks directly to Komen for the Cure and the 3 Day, be sure to address your self addressed, stamped envelopes appropriately and to include a donation form as well.

For online donations, I simply list the URL for my personal donation page.  In an email, I make sure that this is a hotlink to make it really easy.  For snail mail, you will have to write out your URL.  That is where having a shortened, personalized URL for your donation page comes in really handy.  I talked about how to go about doing that in this post about setting up your personal page on the 3 Day website.

5.  Finally, I end with a brief paragraph or two elaborating on my personal reasons for getting involved in the fight against breast cancer and why I specifically chose the Breast Cancer 3 Day.  The most important thing to keep in mind is to make your story heartfelt.  There are a hundred reasons why people decide to take on the challenge of the 3 Day and all of them are legitimate.  Being honest and sincere about why this is an important cause for you will go a very long way!

And hey, if you're really stuck, there are samples of fundraising letters available on your Participant Center.  Just click "Fundraising" on the left hand menu and the link for the sample letters will appear as the third link in the list that pops up.

When should I send my letters?

The earlier, the better!  Ideally, you should aim to send your letters out at the beginning of your fundraising activities.  This is a great way to announce to your networks that you have accepted this great challenge.  I think it is a great goal to try to get your first round of letters in the mail before your 24 week training schedule kicks off so that you aren't trying to do both things at once.  Plus, the earlier you send your first letters, the more time you have to follow up with people who haven't donated yet.

Now, that being said, it is never too late to send out a fundraising letter!  In '08, I waited until about 10 weeks prior to the event to send my letters.  Likewise, I sent my letters out a bit later this year than I had intended as well.  If you wait, you won't have as much time for people to respond to your fundraising requests.  But it is always better to send your letters late than to not send them at all!

Where should I send my letters from?

For snail mail letters, this should be obvious.  You send your letters from the post office!

For digital letters, it's a bit more complicated.  For sending out emails, you actually have two options.

1.  You can send emails from your Participant Center on the 3 Day website.  Through your Participant Center, you have access to an online address book where you can upload all of your contacts.  This can be a bit time consuming, but once everything is there, it's there for good.  Your address book is even saved from event to event over multiple years provided that you register under the same name.  Taking the time to do this once can be a big advantage in the long run.  You can also upload and save a copy of your letter on Participant Center as well.  Then, when you are ready to send out your emails, simply click the "Email" box at the top of the page, select your letter and the people you want to send it to and click "send".  The advantage to using the Participant Center is that your letters will look very "official", with 3 Day email letterhead and full links to the 3 Day website.  On the downside, a lot of spam filters will block mass emailings from a public website, so your emails may not get to their intended recipient.

2.  You can send emails from your personal email address.  The advantage here is that you probably already have all of your contacts in your address book already.  Your personal emails are also more likely to get through a spam filter than an email sent from the 3 Day website.  However, the emails generated from your personal account are a bit less flashy.

Really, it all comes down to personal preference.  I generally use the Participant Center email functions to send out my fundraising letters.  My teammate Mel usually sends her letters from her personal account.  It's all about deciding what works best for you and doing it.

Oh, and don't forget about your social media!  Sending your letters to via Facebook Message and/or posting a copy of your letter as a note and tagging people can be a great way to increase your pool of potential donors!

My snail mail letters, all ready to go out to my potential donors!

How can I make my letters distinct?

Admittedly, with email, it can be a bit hard to make your fundraising letter stand out.  Be careful with the title (as I said before) and do your best to come up with something to get people's attention.  

Now, for snail mail letters, you can make your letters stand out a bit from the avalanche of bills and mass mailings that we all get all the time.  Personally, I use hot pink gel pens to address all of my envelopes, including the self addressed stamped envelopes.  I also use breast cancer specific return address labels (that I received from Komen over the years) and breast cancer stamps when I can.  You can also affix 3 Day stickers to your envelopes if you want to really make your letters stand out.  In addition, I also print all of my letters on pale pink paper.  Again, just a little something so that someone looking for my letter later on can identify it easily.  I would recommend against hot pink paper, as it can be hard to read off of, but I think pale pink works well.

Why should I be doing all this?

Like I said, IT WORKS.  I raised $12,000 in two years via letters.  Potential donors might remember that you mentioned something about donating in passing if you just talk it up.  Business cards are great in a pinch but are easily lost.  Big events can take a lot of time and money to plan.  But fundraising letters are quick, easy and effective.  Plus, once someone has that letter in hand, they are more likely to forward it on to more people, thus increasing your pool of donors.  So set aside a night or two, write your letter, stuff those envelopes, and then wait for your donations to come in! 

To view a copy of the fundraising letter that I sent out to my potential donors, please see this post on our team fundraising blog.

For links to the fundraising letters that my teammates have composed, please see this post, again on our team fundraising blog.

To view my fundraising letters from previous years, please click the links below.

Click here to view my 2008 Fundraising Letter!

Click here to view my 2007 Fundraising Letter!

Good luck and happy fundraising!

Search Amazon.com for Pink Gel Pens

You're Invited to the Breast Cancer 3 Day Preview Expo!

It appears that the dates and locations for the Preview Expos have been set for five of the first six Susan G. Komen 3 Day for the Cure events!

For those who are new to the Breast Cancer 3 Day, the Preview Expo is a half-day long event that takes place a few months prior to the actual 3 Day event.  At the Preview, you will come together with all of the 3 Day walkers, crew and volunteers in your area to learn pretty much everything you need to know to survive the whole 3 Day experience.  There are a series of helpful mini-clinics that take place throughout the day, covering everything from "What to Expect On the Event" to what to pack to nutrition, training, fundraising and team building.  There are also exhibitors booths where you can visit 3 Day outfitters to ask any questions that you might have and to purchase any gear you might still need.  Finally, you can talk to official representatives from the 3 Day about any concerns you might have, meet up with teammates, organize training walks and send mail to your teammates that they will receive on the event.  As the 3 Day folks put it on their webiste, the Preview Expo is designed to get you inspired, informed and ready to hit the ground walking.

The dates and locations for all Preview Expo events can be found on the Calendar in your Participant Center by searching for "Preview Expo" events.  There is one Preview Expo per 3 Day event and they are usually held in or around the city where the 3 Day event will take place.  As of right now, it appears that the Expos for the Boston, Cleveland, Chicago, Denver and Michigan 3 Day events have been scheduled.  Be sure to check back later for the Expo dates if you are taking part in one of the later events.

A special note:  The Preview Expo is not limited to those people walking or crewing in that particular city.  If you don't live close enough to the city where you will be participating, definitely check and see if there is a closer Expo that you can attend instead.  I personally won't be able to attend the Boston Expo because I live in Atlanta.  I'm hoping to attend the Atlanta event instead, provided that it's held before the Boston event kicks off.  In addition, the Preview Expo is also open to friends and family members of 3 Day participants.  This is a great opportunity to show your husband, parents, friends, etc. what this crazy 3 Day thing is all about!

Because I am a Boston walker, I wanted to specifically mention that the Boston Preview Expo will be held on Sunday, May 2nd from 11:00 am to 2:00 pm at the Bentley University Conference Center in Waltham, Massachusetts.  Directions can be found online through your Participant Center.  According to the 3 Day website, the Boston Expo will feature:

ACTIVITIES

Win Prizes - Practice Tent Set-Up - Find a Tentmate - Make a Sign for the Route - Purchase 3 Day for the Cure Gear - Meet the Crew - Attend a Workshop - Join a Team - Meet 3-Day for the Cure Alumni - Write a Letter of Support (to another participant or yourself!) - Find a Training Walk - Meet Your Local Komen Affiliate

EXHIBITS

Outfitters - Tent Decorating Ideas - Packing Tips - 3-Day for the Cure in the News - Photos from 2009 - Education and Inspiration - Camping and Packing Tips

WORKSHOPS

Life on the 3-Day for the Cure - Attack the Pack - Injury Prevention - Blister Care - Crew 101

I highly recommend that all 3 Day walkers try to attend a Preview Expo prior to their 3 Day event.  I went to the Atlanta Expo my first year and found myself newly motivated to attack both my training and fundraising with aplomb.  I also found myself using many of the tips that I learned throughout my training and especially on the event.  Oh, and I bought three different kinds of socks so that I could figure out which ones I liked the best!  It is definitely a great way to prepare yourself and to re-energize your 3 Day spirit!

Photos from the Atlanta 2007 3 Day Preview Expo

New 3 Day Goodies

This weekend, I added two things to my arsenal of "gear" to help me prepare for the Susan G. Komen 3 Day for the Cure.  I think all walkers (and runners and cyclists and hikers and...) could benefit from the first one and I think all walkers that live in the Atlanta area could benefit from the second.

1)  My new Road ID

Everyone that spends a significant amount of time outside should carry some form of ID on them at all times.  That goes double for people who are often by themselves for their training and activities.  While stuffing your driver's license into your sports bra might serve the purpose, there's actually a much better option that I highly recommend: a Road ID!

My new Road ID - it's even pink!

  

The Road ID was conceived of by Edward Wimmer and his father when Edward was training for a marathon.  After he was run off the road by a pick up truck while out running by himself sans ID, Edward realized how important ID really is.  A few months later, Road ID was born.  You can read more about their story here.

Road IDs come in a variety of styles, including wrist bands (like mine), ankle bands, shoe tags and dog tags.  The IDs cost between $20 and $30 each and the stainless steel ID plate has a lifetime guarantee.  The ID plate is laser engraved and can be customized with up to seven lines of text.  This is what I chose to put on my Road ID (with some of the specific details smudged out for security reasons):

I chose to get the Original Road ID that you see in these pictures.  There is also an option to get an "Interactive" Road ID.  With the Interactive Road ID, all of your identification and medical information is stored online in a database.  Because of this, you can include a lot more information in your database with the Interactive Road ID than with the Original Road ID for little to no extra cost.  During checkout, you can also choose to donate a portion of the cost of your Road ID to one of six charities, including Susan G. Komen for the Cure.  It's a win-win situation!

I highly recommend that all 3 Day walkers invest in a Road ID.  As they say on their website, it's far better to have a Road ID and never need it then to be in a situation where you need an ID and don't have one.  Plus, it looks really cute tied on my pack during training walks or on my wrist when I'm running!

2)  My annual pass to Stone Mountain

For those that don't know, Stone Mountain Park is a 3200 acre park located about 20 minutes outside of Atlanta.  At the heart of Stone Mountain Park is Stone Mountain, a giant hunk of exposed granite.  Most people are familiar with the small artists village and theme park located at the base of the park.  In addition to the theme park area (that requires extra tickets to enter), there's a huge park with hiking trails and paved sidewalks winding around the base of Stone Mountain and the nearby lake that are very walker-friendly.  

Because of the scenic views and generally peaceful atmosphere, Stone Mountain Park is a great place to train for the 3 Day.  It's also relatively safe.  There are a number of 3 Day teams that hold training walks there on the weekends and there are always 3 Day walkers making their way around the mountain on nice days.  While access to the trails and roads is free, you will have to pay for parking at Stone Mounting. Parking costs $10 for the entire day and there are parking lots scattered throughout the park.  Because I like to do a lot of my middle to long distance training at Stone Mountain, I opted to get for the $35 annual parking pass instead, which I recommend for all Atlanta-area 3 Day walkers and runners.

My Stone Mountain map and parking pass

  

So now that I've got my parking pass and my Road ID, I'm ready for some longer, safer training walks.  Bring it on! 

Shopping for Sneakers for the 3 Day

The most important piece of gear that you will need to buy for the Susan G. Komen 3 Day for the Cure is your sneakers.  You will be walking 60 miles in three days and hundreds more miles during training.  Nothing will effect how you feel at the end of those miles as much as the sneakers on your feet.  Therefore, it is critically important that you get the correct shoes for you early on in your 3 Day journey.

In this post, I'm planning to walk through all of the ins and outs of shopping for your 3 Day sneakers.  These are tips I've picked up along the way and is my opinion about how to get the best sneakers for your needs.  There are plenty of people who have gone about the sneaker shopping business their own way and had perfectly happy feet.  But in my experience, the tips that follow will best ensure that your 3 Day experience is as physically painless as possible.

Where to buy your sneakers

There are countless stores and websites that sell sneakers.  You can buy them anywhere, at any price point.  But when it comes to buying your sneakers for the 3 Day, I recommend finding a store that fits into one (or both) of these two categories:

1.  Official 3 Day Outfitters - The 3 Day folks understand how important it is to get the right gear in order to survive the event in good shape.  To help everyone out, they contract with a series of stores in and around each 3 Day city to provide guidance and discounts to 3 Day walkers and crew members.  These outfitters are the most likely to understand your unique needs as a 3 Day walker.  Because of that, the official 3 Day outfitters should be your first stop for all of your 3 Day gear needs, including your sneakers.

The list of official 3 Day outfitters can be found by clicking on "Outfitters" in the menu on your Participant Center (second link down in the list).  While the outfitters are organized by 3 Day host city, not all of the outfitters that are listed are located right in those cities.  Just as an example, many of the Boston outfitters are actually located in New Hampshire.  Find the closest city to you and search through the list to locate your local outfitters.  The list of outfitters is updated pretty regularly, so check back often if you can't find what you're looking for.  Also, please be aware that not all official outfitters are experts in endurance shoe needs.  REI, for example, is great for waist packs, water bottles and camping gear, but not so much for sneakers.  Look for specialty running stores if possible.  Fleet Feet and New Balance stores around the country are great examples.  If you are planning to use the New Balance coupon that was sent out with your registration information, I can't encourage you enough to go to the New Balance store for your shoes rather than ordering them online.

Note:  Most 3 Day outfitters will offer a 10 - 15% discount when you show evidence of your participation in the Breast Cancer 3 Day.

2.  Running Specialty Stores - If you can't find an official outfitter in your neck of the woods, try to find a running specialty store to purchase your sneakers.  I'm not talking about Dick's Sporting Goods or Foot Locker (although those are good in a pinch).  I'm talking about places like Phidippides and Big Peach Running Company (here in Atlanta) or Runner's Alley and New England Running Company (in and around Boston).  More often than not, running stores are staffed by experienced runners who understand the science of sneakers.  That's who you want fitting your sneakers, not a high school kid working his part time job.

Here's a good tip, if you're looking for a good place to get fitted.  Look for this sticker on the door:

If you see this sticker at a store that isn't currently listed as an official outfitter, it probably means they used to be an outfitter and likely will be again in the future.  My favorite running store, Phidippides in the Ansley Mall in Atlanta, falls into this category.  Ask for the 3 Day discount at these stores too - you'll probably get it.

My most important piece of advice when deciding where to buy your sneakers is this:  Do not buy your sneakers online if you can avoid it.  Don't do it.  You need to try on multiple pairs of sneakers to determine what best suits your particular needs.  Sizes vary enormously from brand to brand and from pair to pair.  Don't underestimate the value of having someone to talk to about your sneaker needs.  So please, if you remember one thing from this post, it's this.  Do not buy your sneakers online if you can avoid it.

When to buy your shoes

Plan your sneaker shopping for either late in the day or after a training walk.  When you walk, your feet swell.  When you walk 20 miles in a day and 60 miles in a weekend, your feet REALLY swell.  Shoes that fit you great first thing on a regular Saturday morning will suddenly become super tight around mile 14 of a training walk.  If you shop after a long walk or after being on your feet all day, you will get a better idea of how your sneakers will fit on your swollen feet.

In terms of when to buy your shoes relative to your 3 Day event, the sooner you can buy them, the better.  It takes at least a month to really break in a pair of sneakers.  I recommend getting one pair towards the beginning of your training and a second pair 6 to 8 weeks before the event.  That will give you enough time to try out the first pair to see if you like them before committing financially to another pair.  It will also ensure that you have a not totally busted pair for the event and a back up pair in case it rains.

What to bring with you

When you head out to buy your sneakers, you need to bring three things with you:

1.  An older pair of sneakers and/or flip flops.  This will allow the person fitting your sneakers to see where your shoes usually wear out first.  For example, I tend to over-pronate, meaning my feet roll in, particularly under my big toes.  The soles of my old Reif flip flops are especially thin in those areas due to the increased pressure.  Seeing something like that will help the person fitting you understand your tendencies as you walk and recommend sneakers that will work with your feet to keep you safe and healthy.

2.  Socks.  Not just any socks, but the socks you're planning to wear for the event but if you already have them (or something similar if you don't).  We'll talk more about the specifics of socks in a later post, but for now, you should know that there are special socks made for endurance walkers, runners and hikers that have extra padding under the balls and heels of your feet.  Those take up more room in your sneakers than your everyday socks.  Also, if you like socks with a low ankle profile, like I do, you want to make sure the sneakers you're getting aren't taller than your preferred socks or you will get heel blisters.  Plus, if you forget your socks, you'll have to borrow some from the communal sock bin.  Yuck!

3.  Either a copy of your 3 Day registration letter or your donation form.  That's the best way to show you're a registered 3 Dayer in order to get a discount on your goods.

At the store

The most striking thing you will notice when you enter a running store is how many types of sneakers they have. Don't just go up to the wall and start picking out sneakers you like.  Here's how to get the most out of your visit:

1.  Tell the person helping you exactly why you're there.  Don't just say that you're there to buy sneakers.  Tell them that you're walking in the Breast Cancer 3 Day and explain what it is if they're not familiar with it.  Emphasize that it is an endurance walking event.  That will help the person fitting you narrow down which types of sneakers to start with.   

 So many sneakers, so little time!

2.  Expect the people helping you to watch you walk around, both in your old shoes and in every new pair you try on.  They may even have you walk barefoot.  They are evaluating your stride and alignment to determine what type of sneakers will suit you best.  As I mentioned above, I am a pronator, which means my feet roll in.  Other people are suppinators, meaning their feet roll out.  Either way, misaligned feet and ankles can really cause problems in your knees and hips when you're walking as much as we are.  Let the experts do their work and listen to them.

3.  As you're walking around the store, be critical of how each sneaker feels to you.  Is your heel slipping, even a little?  Do they feel too wide?  Too tight?  Speak up!  Don't be afraid that what you say may sound foolish.  I once told my sneaker guy that I liked the left shoe of a pair I was trying on but not the right because it just didn't feel right.  You are the one that has to wear these sneakers for hundreds of miles.  Now is not the time to suffer in silence!

4.  Don't be surprised if the sneaker size recommended for you is larger than what you're used to.  Sneakers generally run large and as I mentioned above, you want room for your feet to swell a little.  As long as they fit you properly, the number doesn't matter.  I usually wear a 6 1/2 to a 7 but my sneaker size is right between a 7 1/2 and an 8 (much to the chagrin of John, the very nice guy that fit my sneakers this weekend).  This is yet another reason to go to a physical store to buy your sneakers rather than buying them online. 

5.  Don't freak out if your sneaker sole mates aren't pink.  If the sneakers are right for your feet and fit you properly, they are the right sneakers for you even if they are butt ugly.  This isn't a fashion contest, it's an endurance event.  It's much better to avoid hobbling in pain than to look pretty.  (That's what stilettos on a night out are for!)  You can mention it to the person fitting you (like I did with John), but do not make that a pre-requisite for selecting a pair of sneakers.  You can always buy hot pink shoelaces later.  That's what I've always done.  Pink sneakers are not requirement for the 3 Day.

6.  After you've found your perfect 3 Day sneakers, take some time to look around the rest of the store.  Running stores are full of great things that you don't even know that you need yet, like Body Glide, fluid belts and high tech socks.  Ask lots of questions and pay attention to the answers.  Running store employees are a 3 Dayer's secret weapon.  There's also great deals to be had on athletic gear like shorts and sports bras.  And this time, you can focus on buying only the pink stuff!

All kinds of secret weapons (L) and athletic wear (R) can be found at running stores!

When you get home

Take some time to break in your new sneakers in before you hit the road for an 8 mile training walk.  If you can, walk on a treadmill or indoor track the first few times in case you need to return your sneakers for any reason.  Be thoughtful as you walk in your new sneaks.  A slight pinch after 3 miles will become a massive blister by mile 10.

It should go without saying, but take care of your 3 Day sneakers.  Regardless of how comfortable they are, try to avoid wearing them around town as your "every day" sneakers.  You likely paid a good deal for those sneakers and you'll be putting hundreds of miles on them as you train.  The more you wear them when you aren't training, the sooner you will wear them out.

A few final tips

1.  In the 3 Day handbook, it recommends that every walker get two pairs of sneakers.  I do too, if you can afford it.  However, based on my personal experience, it is far better to get one great pair of shoes than two mediocre pairs.  My teammate in 2008 was on a limited budget and could only splurge on one pair of high end sneakers.  We walked the entire first day in the rain and were still able to dry out her sneakers completely before the start of Day 2.  She didn't have any problems getting by with one pair of sneakers and if you take care of them, you won't either.

2.  Don't buy new shoes the week of the event, even if they are exactly the same as the pair you've been training in.  Each pair of sneakers is different.  You want at least a month to break them in and figure out if there's anything that's pinching or rubbing you the wrong way.  You don't want to be on the event when you figure that out.

3.  Most athletic shoes are only designed to last between 350 and 500 miles.  If you're walking seven hours a week, that means you should replace them approximately every three months.  Lower quality shoes will wear out more quickly.  Again, one great pair is better than two mediocre pairs and don't put unnecessary non-training miles on them.  For more information about when to replace your sneakers, check out this article on walking.about.com.

So now you know everything I know about sneaker shopping.  I need to give John and all the folks at  Phidippides in the Ansley Mall in Atlanta a special thank you for helping me out this weekend. All of the pictures in this post were taken at their store.  John also said to mention that if anyone in the Atlanta area is having difficulty finding sneakers, they should come in to Phidippides and ask for Greg.  Greg has almost thirty years of sneaker fitting experience and is something of an athletic shoe zen master.

Now go out and get yourself a snazzy new pair of kicks!

My new pair of Asics 2T-2150s!

What the heck is a Widget?

It's time to talk about widgets!  Widgets, for those who don't know, are small snippets of HTML code that you can embed in all kinds of places around the web.  Once the code is translated, they show up as small images and/or links.   For our 3 Day purposes, widgets allow us to tell the wide world of the internet all about the 3 Day and our fundraising efforts.  There are two types of widgets that are available for us 3 Dayers and I'm going to talk all about both of them here.

The Facebook Widget

The 3 Day Facebook widget has been the topic of much discussion over on the 3 Day message boards.  It was a new application last year and people were clamoring to get their hands on the new widget for this year.  Last week, their wishes were granted and the new 3 Day Facebook App was released.  This widget isn't really a widget at all.  It's actually an application that was designed by the 3 Day folks to work seamlessly with Facebook to help track fundraising.  This application does two things:

1.  It adds an interactive box to your Facebook Profile page directly underneath your profile picture.  This box has a fundraising thermometer of sorts to show how close you are to your fundraising goals for the 3 Day.  It also has a "donate" button that links directly to your personal page on the 3 Day website to make it really easy for your Facebook friends to make their donations.  This box looks like this:

 

 2.  It posts a notice on your wall and in your "Friend Feed" everytime you get another donation.  None of the specifics of the donation show up, it's just a short notice to your friends.  There is also a link back to your personal page on the 3 Day website in this post.  Notices look like this:

If you prefer to only have the profile box and not the notices, there is an option to turn the notices off.  I think you can select this during installation of the application (we'll get there in a minute).  If you can't or if you've since changed your mind and don't want the notices, it is very easy to turn them off.  Simply click on "Account" (top right hand corner of any Facebook page) and select "Application Settings" from the drop down menu.  That will bring you to a list of your current Facebook Apps.  Find "Susan G. Komen 3 Day for the Cure" and click "Edit Settings".  From there you can edit the App however you want.  The box will look like this:

To turn off the notices, simply click on the "Additional Permissions" tab and deselect "Publish to streams". 

Now here's my advice:  Don't turn off the notices!  The more that you can remind people about the 3 Day and all the effort you're putting into it, the better.  If people don't want to see the notices, they can always hide them themselves.  But you deserve credit for all your hard work - show off your successes and be proud of yourself!

So how do you get the Facebook Application?  Again, the 3 Day folks have made this really simple.  First, sign in to your Participant Center.  Right there on the front page, you will see some notes titled "Next Steps".  At the bottom of the list, you'll see the information about installing the Facebook Application.  It'll look something like this:

From there, you just click the blue box and do what it says.  It will ask you to log in to Facebook and give the application permission to access your account.  All of this is standard for Facebook apps.  Once you finish, you're all set.  You don't have to do anything else - the application does all the work for you!

A few short notes on the Facebook App.  If you decide you don't like it, you can always uninstall it at anytime.  Unfortunately, only walkers and crew can install this application, so your husband or Mom or best friend can't add it to their pages.  And finally, if you are participating in more than one event, you can only use the Facebook App to fundraise for one event at a time.  Once you reach your goal for your first event, you will need to uninstall the first app and reinstall the app for your second event.  Kind of a pain in the butt, but if you're already putting in the work for multiple events, I'm guessing you're okay with it!

So that's the Facebook Application.  Install it, use it, love it!

The 3 Day Widget

So what if you don't use Facebook but still want to show off your fundraising around the web?  Well, there's a second widget just for that purpose!  This widget truly is a widget.  That is, using your personal fundraising goal, the 3 Day website will generate a short string of HTML code that you can then copy and paste anywhere you want that uses HTML.  You can use it in on your websites blogs (as I've done over there in the right hand sidebar), you can use it in email signatures or you can even embed it on your Facebook page if you prefer.  The possibilities really are endless. 

To get the widget from the 3 Day website, you first need to click over to the Widget page on your Participant Center.  You can find that link in the left hand menu on the top of your Participant Center main page.  It looks like this:

The link for the Widget page is second to last.  At the top of the page is the information about installing the Facebook Application.  Below that is all the information you need to generate to your HTML snippet.  Just follow the instructions that are listed there and you're set.  Very straightforward!

So now that you've got your snippet, how do you use it?  If you want to embed it in your email signature, you can find the information about doing that right there on that page.  Since it's all laid out there, I won't go into that.  If you want to add it to a Blogger blog like this one, start by clicking on the link to "Customize" your blog layout.  Then click "Add Gadget" and search for the HTML box.  Paste your HTML snippet in the box and click "Save".  From there, you just need to position it where you want on the page and save your changes.  Again, pretty easy.

What about Facebook?  Well, honestly, if you want something on Facebook, I recommend the Facebook Application.  However, you can use this widget on Facebook as well.  Since this widget seems to be available even when the Facebook App isn't, it might be worthwhile to walk through how I did this.  Since it's a little involved, I'm going to go step by step here.

Step 1: Install the "Profile HTML" application on Facebook.  You can find it by searching through the applications.  Don't confuse it with "Profile Box", that's something similar but different.

Step 2:  During installation of that application, paste your HTML snippet into the box.  You can adjust the size of the widget if you need to.  I think I made it slightly smaller, but I can't remember.

Step 3:  Publish as a "Profile Box".

Step 4:  On your main page, click on the "Account" menu (again,top right hand side) and select "Application Settings".  Find "Profile HTML" on the list of applications and select "Edit Settings".

Step 5:  Add "Box".  This will publish the widget to your "Boxes" tab.

Step 6:  Click back to your Profile page and select the Boxes tab to view the widget.  If you chose, you can relocate this box to your main profile page, under your profile picture.  To do this, click on the small "edit" pencil in the upper right hand corner of the widget box.  From there, select "Move to Wall Tab".  It'll look something like this (click to enlarge):

And that's it!  It should now be on your main profile page.  This widget isn't quite as informative as the box generated by the 3 Day Facebook App.  This box only lists your fundraising goal, not how much money you've raised to date.  There is a donate button though which your Facebook friends can use to make donations, which is the most important part.  The final box will look like this:

So now you know everything I know about using the 3 Day widgets.  I tried to be as thorough as I could be because I think when these widgets are used well, they can be incredibly useful fundraising tools.  I also think people tend to get intimidated when you start talking about HTML and things like that.  So that's my take away message here.  The 3 Day folks made these widgets as user friendly as possible.  Don't be afraid to take advantage of them and good luck!

Building a Route Library

So yesterday, I planned to walk three miles.  However, when I checked the weather outside, it looked like this:

 

Is that seriously snow? AGAIN?!

Yes, indeed.  It was snowing in Atlanta.  AGAIN.  In March.  AGAIN.  My inner Upstate New Yorker tried to tell me to suck it up and get my training done.  However, the part of me that loves living in the South wasn't having any of it.  In Atlanta, we don't do anything when it snows.  So training was postponed for a day.

Instead of training in the wet, gross weather I decided to spend some time talking about planning and tracking your training walks.  Every veteran walker does this a little different.  It's about finding what works for you and using it.  But this is my method, which has worked really well for me.  Towards the beginning of each training season, I sit down and plan out four or five routes around my house  and school at a variety of distances.  I plan out one or two routes that are one mile, two miles and 2.5 miles.  I also plan 4 or 5 routes that are 3 miles, 4 miles and 5 miles in length.  Then, throughout the training season, I just have look through my route "library" to piece together the training walk that I want to do that day.  For a longer walk of eight miles, for example, I'll pick two 4 mile loops and use the pit stop at my house in between to refill water bottles.  I have found that having this "library" at my disposal really saves me time before my training walks while also setting me up with a variety of options for my neighborhood walks.

What's the best way to plot training routes to build a route library?

1.  Get in your car and drive around your neighborhood, documenting the mileage of each loop that you drive.  

This suggestion is always in the 3 Day Handbook and it has never struck me as the most practical way to map out a training walk.  For one thing, you're limited to walking routes along roads.  If you like walking in parks or along hiking trails, this isn't going to work for you.  Plus, someone needs to write down every turn as your driving to document each route.  Kind of a pain in the butt.  But hey, if this is how you want to do it, go for it.

2.  Online mapping websites

There are a number of websites that integrate Google Maps or other mapping technologies to allow you to calculate the mileage for your training routes.  The two that I like best are www.gmap-pedometer.com and www.mapmyrun.com.

For the past two walks, I have used www.gmap-pedometer.com to map all of my routes.  This website is incredibly straightforward to use.  Simply type in the zip code where you want to walk to set the map.  Then double-click on your starting point and trace your route.  The website will automatically calculate the mileage of your route.  You can also have it calculate elevation and calorie burn if you choose.  When you complete each route, you can either save it as a unique URL to bookmark for later refrence or print a hard copy of your map.  You can also do a screen grab of each route and cut & paste into another file if you prefer.  It is worth noting that the window on this website is rather small, so it can be hard to view all of the details of your route if you choose to print your maps.  This is what a short two mile walking route at Emory University looks like on Gmap-pedometer (click to enlarge):

  

www.gmap-pedometer.com

This year, I have opted to map my routes using www.mapmyrun.com.  This website is similar to Gmap-pedometer but with a few more bells and whistles.  First and foremost, if you set up a free, optional membership, you can opt to save all of your routes right on Map My Run.  In addition, you can add notes about each route, including the locations where water and aid can be found.  If you choose to save your routes on Map My Run, you can also tag each route with keywords, making it easy to find routes later on when you're in the mood for something specific.  Finally, Map My Run also has the option to search for routes that have been posted by other people in your neighborhood, a really helpful resource for out of town training walks.  This is the same two mile training walk on Map My Run (click to enlarge):

  www.mapmyrun.com

3.  Mobile GPS devices and Smartphone Apps

With the advent of smart phones, the simple pedometer has gotten a high tech upgrade!  There are a plethora of applications available on the various mobile platforms that use the built in GPS sensors to track your distance (and pace!) as you walk.  These include the Nike + iPod system and my personal choice, CardioTrainer for Android.  You won't be able to use these systems to pre-plan your routes before walking them.  However, they can be a great supplemental tool to determine just how far you've walked on any given day and to document newer routes as you discover them.

As I said, the application I have the most experience with is CardioTrainer for Android.  It's a free application that can be downloaded to any Android phone.  For every training walk that I do, I simply click "Record My Workout" and it does just that.  I have it set to notify me every time I complete a mile, alternating between my current pace and the total time I've been walking.  At the conclusion of each training walk, I have the option to either save my workout (both on my phone and on an easily accessible online database) or to discard it after I review the data.  I can't say this program is always perfect (it thought I walked from Michigan to Atlanta in an hour last week!), but it's a great tool when it does.  I love the voice prompts from "Murray" (as I have named the CT voice) as I walk and even better, I can sync my CT workouts with Facebook.  So now, every time I complete a training walk, my Facebook friends see something like this in their feeds:

Using CardioTrainer this way has been a great way to keep me accountable for my training and to remind all of my Facebook friends how hard I'm working to prepare for the 3 Day.  And the more I can get them thinking about the 3 Day, the more likely they are to make donations.  Definitely a win all the way around!

For those of you using iPhones, iTouches or iPod nanos, I have also heard great things about the Nike + system.  This system can be purchased from Apple for $30 and works with your iPod directly using a shoe sensor and a receiver that you plug into your iPod.  This system was originally designed to work with specially designed Nike+ sneakers.  However, you can attach the sensor to any pair of sneakers that you want and should work just fine.  Much like CardioTrainer, this system will track your mileage for you and allows you to log your workouts online.  A number of my Facebook friends have integrated their Nike+ system with their Facebook accounts as well.

So now you're all set to start building your library of training routes.  It can take a little while to plan everything out, but it's worth it.  When you're heading out for an eight mile walk at 7pm after working all day, you'll be relieved to not have to spend an extra minute plotting out exactly where you're going to walk.  Just pick your favorite loops from your library, lace up those sneakers and start walking!

Setting up your Personal Page

When you register for the Susan G. Komen 3 Day for the Cure, one of the first things that happens is that you are designated a bit of space on the 3 Day website to manage all of your fundraising activities.  This is your Participant Center and you will come to know it very well.  As part of your Participant Center, you are also assigned a personal webpage that serves as your 3 Day face to the rest of the world.  Because this is what your donors will see when they travel to the 3 Day website, it is very important that you put some time into making your personal page all that it can be.

In this post, I'm going to walk through how to set up an effective personal page on the 3 Day website.  These are my opinions about what makes for a good page.  If you have other ideas, please share!

Shopping Alert!

As we all know, yesterday was Valentine's Day.  Since just after Christmas, the stores have been stocking pink and red products.  You couldn't avoid them if you tried.  So what happens now that Valentine's Day is over?

ALL OF THE PINK STUFF IS ON SALE!

 

The Valentines Day Clearance section at the Buckhead Target in Atlanta

Even though most of the Valentine's stuff is covered with hearts, this is still a great opportunity to stock up on things for the Komen 3 Day for the Cure.  We all want to bedeck ourselves, our tents and our teammates in pink on the 3 Day.  Why not do it on the cheap now?

I swung by the Buckhead Target in Atlanta today to see what kinds of things were on sale that might be useful on the 3 Day.  In that glorious pink aisle above, I found a bunch of things that could be great for tent decorating on the event:

From L - R: Faux Fur Throw, Chenille Bath Rug, Shower Curtain -- ALL 50% OFF!

All of these great finds are pretty cheap to start with and are currently on sale for 50% off.  I'm imagining using the Bath Rug as a Welcome Mat and the Shower Curtain as a tent cover.   You could even cut it up and/or write on it to make a banner for your team! In addition to these great "tent" finds, there were also a number of goodies that could be great for a Fundraising Party, including these awesome tea lights:

 

Pink Tea Lights, also 50% off!

In addition to these discount "housewares", all of the Valentine's candy at Target was on sale for 30% off.  Now, I'm not suggesting you buy giant hearts full of chocolates for your fundraising parties, but this a sale worth hitting anyways.  Many of the candy companies have specialty wrappers and colors at Valentine's day that will be hard to find during any other season.  I stocked up on Dove chocolates and Hershey's Kisses today for cheap and I'm on the hunt for pink M&Ms as well.

Outside of the Valentine's Clearance aisle, there were also a number of other goodies to be found at Target.  Pink pajamas were on sale for 50% off that would be perfectly festive in camp at night.  I also found a great deal on pink aluminum water bottles from Gaiam that are currently Buy 1, Get 1 Free.  Since you're going to need at least two water bottles anyways, this a something of a steal!

Awesome pink Gaiam aluminum water bottles (L) and pink pajamas on sale for 50% off

I also came across two things that I didn't buy today (these weren't on sale, alas) but that are definitely going on my wish for the 3 Day in July.  First up, I found what has to be the brightest hot pink sports bra in existence.  You won't miss me in this:

 

So bright, you almost can't look directly at it!

And of course, I wouldn't be me without my crazy shades.  I usually favor the big, bug-eyed sunglasses but this year, might have to shake things up.  Look for me in Boston wearing these AWESOME hot pink shades:

 

I'm almost too cool for the 3 Day in these!

So that was my shopping trip to Target.  Definitely try to hit up your local stores to take advantage of the post Valentine's Day sales to buy some of your 3 Day gear.  I know it's early to be planning, but trust me, you won't find deals on pink gear like this again.  I highly recommend checking out drug stores, craft stores (like Michaels or Joann's Fabrics) and even your grocery stores.  Think creatively and happy shopping!