Walkers for Knockers

Week 15

2011-06-12T17:15:00.000-07:00

Week 15

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

Final Results, plus Week 18 & 17 Training Schedules

2011-05-22T11:53:00.000-07:00

Michelle and Heather towards the end of the day. Notice that the tables are looking sparse.

Sorry, I have been falling behind in updating our blog. Yesterday was our Bake Sale/Raffle Ticket Fundraiser at the Snohomish Street Fair. What a great time! The support of the community was wonderful. The stories that people shared; amazing. Truly an unforgettable experience despite the liquid sunshine. Thank you, Snohomish! We were able to raise $591, almost $100 over our goal.

Our garage sale was also very successful, we were able to raise $1425 through that fundraising event!

If you weren't able to make it out to either event and would like to donate to Walkers for Knockers, please click here.

The last 2 weeks of training. Happy Memorial Day Weekend! Now go get your WALK ON.

Week 18
Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 7 miles Easy walking

Sunday 6 miles Easy walking

Week 17
Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 4 miles Easy walking

Sunday 3 miles Easy walking

2nd Fundraiser

2011-05-20T17:28:00.000-07:00

That's right! Walkers for Knockers is staffing a barricade in front of Ruffles and Rust Square. We will be selling baked goodies and raffle tickets.

Raffle item #1 - a beautiful necklace by the talented Tippy Stockton.

Raffle Item #2 - beautiful quilt hand-pieced by Stephanie Fifield of Marvelous Miscellany.

Raffle Item #3 - floral fabric bracelet created by our own team member, Susan.

Raffle item #4 - this gorgeous HOBO purse donated by Annie of Annie's of Snohomish

And last but not least, raffle item #5 - this pink cashmere floral scarf created by Karoline of Cherished Vintage.

The weather is supposed to be ok tomorrow, so come by and say "Hi!" We'd love to see you.

First Fundraiser for 2011

2011-05-06T06:40:00.000-07:00

Well...it's here, the first fundraisier for Walkers for Knockers - THE Garage Sale. It is raining and gray, not a typical May day in the Pacific NW. We have gathered many "treasures" from friends and family. Gone through and weeded out said treasures and priced until our fingers were smudged with black. Our last garage sale, 2 years ago, yielded us $1800! I am hoping this year we can raise $1000. Wish us luck!

*****We raised $1425 at the garage sale!!!*****

20 Weeks

2011-05-02T11:12:00.000-07:00

20 Weeks

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 6 miles Easy walking

Sunday 4 miles Easy walking

21 Weeks

2011-04-28T23:38:00.000-07:00

21 Weeks

Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 5 miles Easy walking

Sunday 4 miles Easy walking

Week 23

2011-04-10T23:30:00.000-07:00

Week 23 Training Schedule:
Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 3 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 4 miles Easy walking

Sunday 3 miles Easy walking

Training Countdown: Week 24

2011-04-01T17:02:00.001-07:00

Your 24-Week Training Schedule for This Week:
Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 3 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 3 miles Easy walking

Sunday 3 miles Easy walking

It's starting!

2011-03-21T09:52:00.000-07:00

Walkers for Knockers is starting up for 2011 walk in Seattle!

First on the agenda, raising that $2300 fee for each of the 5 members. Here is what we have planned:

May 6 and 7 - Garage Sale

May 21 - Booth at Historic Snohomish Antiques & Arts Faire where we will hopefully be able to sell baked goods, water, soda, and raffle tickets.

Now thru 6/1 raffle tickets $5 each or 5 for $20 for a beautiful hand-pieced white and creme quilt that Stephanie Fifield is piecing for us! Pictures to come later.

It's time...

2010-09-23T16:53:00.000-07:00

The walk is tomorrow! Wish us luck, no blisters and NO RAIN.

You've Got Mail

2010-08-02T12:11:00.000-07:00

You've Got Mail

There’s nothing like a letter from a loved one to inspire you to keep going. Your friends, family and supporters can write a letter to you, which the 3-Day Staff will deliver to you on the event at the 3-Day for the Cure Camp Post Office.

Send letters to:
3-Day for the Cure POATTN: INSERT NAME OF PARTICIPANT
P.O. Box 31609
Seattle, WA 98103

Envelopes only, please. No boxes or large packages. Mail must be postmarked no later than September 14 in order to ensure delivery at the 3-Day for the Cure Camp Post Office. This address is not the actual location of camp, but a PO Box for mail delivery only. Any mail that is not retrieved by the participant by October 10 will be destroyed.

It is amazing how wonderful this made people feel in camp, so if you know someone walking, drop them a line.

8 weeks

2010-08-01T18:44:00.000-07:00

Countdown: 8 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 4 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 15 miles Easy walking

Sunday 11 miles Easy walking

9 Weeks

2010-07-25T06:48:00.000-07:00

Countdown: 9 Weeks

Our next fundraiser for 2010

2010-07-20T13:01:00.000-07:00

Pricing items, finishing up my corsage flowers, lacy bags, and etched wineglasses. We are all so close to our goals. Hoping this weekend at the 3rd Annual Crafts 4-A-Cure we can raise the rest. Stop by and say "Hi".

The 3rd Annual Crafts 4 a Cure Craft Show & Vintage FleamarketSaturday, July 24th & Sunday, July 25th9:00 AM to 6:00 PM (each day).

On the corner of 9th & Proctor in North Tacoma

We are going to have a junkin' good time kickin' breast cancer to the curb!

We'll have 15 vendors and crafters on hand; selling handmade and vintage items! In addition Baby Dream Photography, named #1 Best Portrait Photograper by KING5's Best in Western WA, will be on hand Saturday taking Children & Family Vintage Photos! For just $20.00! It's a wonderful opportunity to preserve a memory and join in the fight against breast cancer!

*Baby Dream Photography is donating 100% of the proceeds!

10 Weeks

2010-07-16T11:34:00.001-07:00

Countdown: 10 Weeks

11 weeks

2010-07-15T19:08:00.000-07:00

Countdown: 11 Weeks

12 weeks

2010-07-07T23:38:00.000-07:00

Countdown: 12 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 4 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 12 miles Easy walking

Sunday 7 miles Easy walking

So far so good. I have got to get up early tomorrow to get in my 5 miles before the heat hits. Mom and I are also switching Saturday and Sunday around so we do the far walk in the cooler temps. Still looking for the elusive hand bottle strap.

13 weeks

2010-06-28T12:06:00.000-07:00

Countdown: 13 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 30 mins Moderate cross-training

Thursday 5 miles Moderate walking

Friday45 minutes Easy cross-training

Saturday 11 miles Easy walking

Sunday 5 miles Easy walking

14 Weeks

2010-06-24T15:10:00.000-07:00

Countdown: 14 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 30 mins Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

15 Weeks

2010-06-15T09:50:00.000-07:00

Countdown: 15 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 mins Easy cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

16 Weeks

2010-06-06T22:16:00.000-07:00

Countdown: 16 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 8 miles Easy walking

Sunday 6 miles Easy walking

Team 2010

2010-05-25T07:13:00.000-07:00

3 Generations STRONG

18 Weeks

2010-05-24T10:00:00.000-07:00

Countdown: 18 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 7 miles Easy walking

Sunday 6 miles Easy walking

Doing well, only one blister so far. My mom just walked 7 miles this last Saturday and 5 miles on Sunday. WOOO MOM!

Got this from another 3-Dayer Blog

2010-05-19T14:52:00.000-07:00

Courtesy of fellow 3 Day Walker "Nicole"and Team Tracey

Top 20 reasons
You Know You’re A 3-Day Walker When….

1.You consider waking up at 7 A.M. “sleeping in”.

2.Half of your wardrobe is pink.

3.When you cross the street, you are disappointed that people don’t honk, wave, or blast Disco music as they drive by, and that there are no children handing out popsicles or candy on the street corners.

4.You carry Body Glide in your purse (or satchel if you’re a man!).

5.The word “can’t” does not exist in your vocabulary.

6.Your child’s first word is “boob” and it has nothing to do with a meal.

7.You believe the dancing Panda or Fruit on the street is really putting on a show to celebrate you.

8. When your teammates really become your second (and sometimes toughest) family.

9.When someone at work complains about a blister, you whip out your survival kit and ask “Do you need moleskin, second skin, tape or liquid bandage?”

10.You wear your callused feet (aka hooves) like badges of honor while secretly longing for the day when you can have a pedicure.

11.You have a wide assortment of hydration pack options, and must stay within a 4-mile radius of a bathroom.

12.You know far too many reasons for walking

13.Your significant other is greatly humbled when going on a “simple hike” with you.

14.“Kindness Rocks!” is your mantra.

15.You know the importance of proper footwear, and when you find the perfect pair of training shoes, you buy them in bulk to stock up for future 3-Day walks.

16.While others are celebrating the winter holidays, you are going through what is known as “3-Day Withdrawal Syndrome”, missing all the kindness and love from the event, counting down the weeks until the next training season starts.

17..People think you are insane, and yet have no medical proof.

18.You know what an ice bath is and aren’t afraid to use it (even if there is much cursing involved).

19.When you see other 3-Dayers, your secret sisterhood handshake is a hug.

20.You dream of a world without breast cancer and believe in your heart it will happen one day.

All are so true. Canyou think of any?

19 weeks

2010-05-17T09:46:00.000-07:00

Countdown: 19 Weeks

20 Weeks

2010-05-09T20:11:00.000-07:00

Countdown: 20 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 6 miles Easy walking

Sunday 4 miles Easy walking

21 Weeks

2010-05-01T22:42:00.000-07:00

Countdown: 21 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 5 miles Easy walking

Sunday 4 miles Easy walking

So far so good. A little stiff in the mornings after I walk, but nothing a little stretching can't help. I really need to work on my water intake as well.

22 Weeks

2010-04-25T11:10:00.000-07:00

Countdown: 22 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 5 miles Easy walking

Sunday 3 miles Easy walking

So far so good. I was able to do last week's walking no problem. Momma Madden is also doing well and is down 20lbs! Way to go Mom, so proud of you.

23 Weeks

2010-04-16T07:10:00.000-07:00

Realized how outta shape I am. My body is a little sore after walking 4 miles yesterday and 3 on Tuesday. Nothing compared to what a Cancer Survivor must endure.

Countdown: 23 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 3 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 4 miles Easy walking

Sunday 3 miles Easy walking

Who would have thought Mondays would become my favorite days of the week, ;-)

Here we go: 24 weeks!

2010-04-09T08:09:00.000-07:00

Countdown: 24 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 3 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 3 miles Easy walking

Sunday 3 miles Easy walking

Crafts 4 a Cure

2010-04-04T19:19:00.000-07:00

It's official, Mom and I signed up to be a part of the Junkies- A Sisterhood of Traveling Junk 3rd Annual Crafts 4 a Cure on July 24th & 24th in the Proctor Area of Tacoma. 100% of our sales will be going to Susan G. Komen 3-Day for the Cure.

Check back for more info.

A good first event!

2010-03-08T08:51:00.000-08:00

Way to go Mom!

Just a little glimpse of everything she had.

My mom raised a total of $773 towards our combined $4600 fee. Not bad for out first gig!

Photos courtesy of Claudia Lindsey of Junkies - A Sisterhood of Traveling Junk. These 3 fabulous ladies are also doing the walk too.

A fun, successful event. Thank you so much to everyone who came by and purchased!

Our first fundraiser for 2010

2010-03-02T10:48:00.000-08:00

This Friday and Saturday my mother will have a booth at The Collection in Bothell at the Knights of Columbus Hall.

Madden's Melange: Jewelry for a Cause.

She will be donating her total sales to our team.

Below is the information and a coupon to get $3 off the entrance fee. Feel free to print off as many as you need.

Here is just a little bit of what she will have:

Vintage and new jewelry.

One of many beautiful pins.

Blinging re-purposed belt buckles.
Vintage compacts and more

Purses, scarves, aprons.

A melange of items.
All for Walkers for Knockers .

Hope we will see you there.

3-Day Walk 2010

2009-10-09T11:25:00.000-07:00

Yes, Walkers for Knockers are doing it again! Why?! Because of all the fabulous, motivational women affected by breast cancer. Can't stop walking until there is a cure. Want to join us? Here's the link.

2009-09-16T13:50:00.001-07:00

Team Walkers for Knockers 2009

From right to left, back row: Heather, Tami , Colleen (5 weeks pregnant), front row: Michelle, Me, Kara Great motto, going to use it in everyday life.

One of our posse, and one of the many reasons we walk. Chris.
One of the pit stops having fun.
STRETCH! Yes we all have matching fanny packs.

Camp. Porta potties and pink tents.

After showers and dinner. Now bed.

Our Walkers for Knockers Posse. Because it was unseasonably HOT the spray bottles along the route were a godsend.

Mom's Bra Mobile
In front of the Bra Mobile on Day 2

My biggest fan, MOM. There every day to not only cheer me on but everyone. She sprayed people with sunscreen, had a coolers filled with ice water to dunk our bandanas, and Vitamin CH to keep us energized. She also ran for lattes on Sunday which made the other walkers terribly jealous. THANK YOU MOM!Getting us lubed up with the SPF. HUBBA HUBBA!

Yeah these Hottie McHottersons were walking in FULL gear with tanks on their backs painted pink. They still had $2200 to raise so they took pictures with all the walkers for donations and last I heard had raised $1100.

DH doesn't know it yet, but he is going to be a firefighter for Halloween.

The community support was AMAZING, esp. through Edmonds, Lynnwood and Everett. The decorated cars driving past with their funky tunes and cute dogs just kept us going.

Day 3 around Greenlake.Gasworks Park
Over the University Bridge
Just before the 1.6 miles up hill to Volunteer Park. I felt so empowered making it up that hill in the heat. When I reached the top we had gotten separated so when looking for my team I found my 2 girlfriends who had surprised me. I seriously thought I was hallucinating when I first saw them.

Last pit stop to relieve, rehydrate, and replenish.

The crew was amazing! These people are volunteers and they make sure everything runs smoothly and you are safe. Yeah he stood like this on the corner in front of a biker bar.

Coming in to our final stop.Look at all those people cheering us on. Alot of the local schools had their cheerleaders out for us every day.
Finished!

I feel great! Moving a little slow on Sunday and basically did nothing on Monday. I only had 3 little blisters. In fact, today I am going to the gym.

Things I will remember for next time:

1. I am so glad we had matching team t-shirts, it was easier to find us in the crowd.

2.Practice using my air mattress before hand. Had a couple mishaps that I don't want to repeat.

3. I NEED to get a small enough camera for the fanny pack. All of these photos were courtesy of my teammates.

4. Bring a needle and matches so I can be MacGyver when dealing with blisters.

5. Take it slow so I can enjoy the kindness of strangers and the beautiful areas we go through.

With all the griping along the way, I am always proud at the end and have a wonderful time. Couldn't imagaine doing it without my team, what an amazing group of women. Our team raised $17,000! The whole 3-Day Event raised $5.5 million.

So who is joining us next year?

Walkers for Knockers 2010!!!

One Week

2009-09-06T19:22:00.000-07:00

Countdown: 1 Week

Your Training Schedule for This Week:

Monday Rest

Tuesday 5 miles Easy walking

Wednesday 30 min Moderate cross-training

Thursday Rest

Friday 21.6 miles Day One

Saturday 21.7 miles Day Two

Sunday 15 miles Day Three

Training Tip of the Week: Inner Strength (Visual Imagery)
Congratulations! You are only one week away from your Breast Cancer 3-Day. Remember to go through your packing checklist early to make sure that you have enough socks, sunscreen, blister care supplies and personal prescription medications. Do not buy a new pair of shoes at this point. Bring 2 pairs that you have already trained in. Remember to take off your toerings and refrain from getting a pedicure.
It has taken a lot of time, energy and determination to reach this point of the Breast Cancer 3-Day and you should feel proud of yourself. It also is natural to feel a little nervous. Visualization is a tool used by many world-class athletes to prepare for an athletic event. Repeating the images and sensations of a successful Breast Cancer 3-Day will train your subconscious mind to accept them as the truth, banishing any underlying negativity.
Each day this week, imagine yourself at the finish line of The 3-Day, smiling and feeling strong. Feel the breeze on your face as you walk and hear the crowds cheering you on. Feel your feet moving along the sidewalk, light and energized. Think about the clothes you are wearing and how they feel against your skin. Imagine the joy and pride course through you as you walk into camp with hundreds of newfound friends.
See the rows of breast cancer survivors in a sea of pink, thanking you and congratulating you. Imagine every little detail in your mind exactly as you want the experience to be. This is visualization and the more times that you return to this powerful image, the more likely it is to become reality.

And the winners are:

2009-09-05T10:07:00.000-07:00

$25 Starbucks Gift Card - Vicki
1-hour massage - Shana Eigenraam - Tami
1-hour massage - Shana Eigenraam - Shawn S.
a Dozen Eggs Gift Certificate -Susan B.
Bronze Glass with Sterling Necklace - Susan M.
Chateau Ste. Michelle Columbia Valley Wines - Chelsea R.
Chateau Ste. Michelle Indian Wells Wines - Tracey
Consultation and 1-hour dog training session - Melissa M.
Consultation and 1-hour dog training session - Timi W.
Cranberry Glass - Susan B.
Haircut and Color at Studio 51 in Marysville - Susan B.
Haircut at Studio 51 in Marysville -Monti
Haircut at Studio 51 in Marysville - Chelsea R.
Hand-Knit Felted Purse - Susan B.
iPod nano - 8GB - Tracey
Japanese Ceramic Bowl - Susan M.
Japanese Tea Set - Susan M.
Noritake Tea Set - Cheri P.
Quilt from the Needle & I - Melissa M.
Red Glass with Sterling necklace - Shawn S.
Sweet Cheeks Wines - Chelsea R.
Vera Bradley Purse in Petal Pink - Monti
Strabucks gift basket - Brenda T.
Starbucks mugs - Timi W.
Starbucks coffee and almonds - Sara V.
Flat Wallet - Susan M.
Flat Wallet - Brenda T.
Lolita Martini Glass - Susan B.
Lolita Martini Glass - Vicki
Fun Cocktail Ring designed by S. Ladiges - Brenda T.
Massage from Michelle Vanderway Marysville Chiropratic - Shana E.
Katani Plates - Susan B.
Footcare kit - Chelsea R.
Decorative Plates - Susan M.

We will be getting your prizes to you in the next week. Enjoy! Thank you to all of you who participated. We sold over 900 tickets!!! Thank you for all of your support. 6 more days and then we are walking!

Raffle this Friday!

2009-09-03T11:09:00.001-07:00

Have you checked out the list of goodies?! Tickets are only a dollar each. Go on-line and donate to Tami or Colleen - not only do you get to help a wonderful cause and a tax write-off, but you also get a chance to win some fabulous prizes.

If you put "raffle" in the search blog section all of the related posts with pictures will pop up.

Thank you again for your "support"!

2 WEEKS!!!!

2009-08-31T08:49:00.000-07:00

Countdown: 2 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 4 miles Easy walking

Wednesday 45 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 8 miles Easy walking

Training Tip of the Week: Event Nutrition
As you get close to your Breast Cancer 3-Day event your body will need food and fluid. Food is fuel and carbohydrates such as breads, pasta, cereal, fruits, and vegetables are the primary source for your muscles during exercise. Fluids are needed to decrease risks of dehydration and heat illness and replace those lost during exercise.
Pre-event:
Do not make major changes in your diet the week before the event.
Try out food during your training walks to see if they upset your stomach.
Three days before the walk:
Eat foods high in carbohydrates and balanced in protein and fat content.
Avoid high fat foods which may cause bloating and give a feeling of sluggishness.
Be sure to drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before the event or a long training walk.
During the event: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, a small box of raisins, 1/2 banana, 16 ounces of sports drink or 3/4 energy bar. Monitor your fluid intake. Drink when you are thirsty and make sure you are urinating at every pit stop. Drink a combination of water and sports drink.
Post-event: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Drink a combination of water and sports drink to replace fluid lost during exercise.

3 Weeks

2009-08-25T14:23:00.000-07:00

Countdown: 3 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 6 miles Easy walking

Wednesday 45 minutes Moderate cross-training

Thursday 6 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 18 miles Easy walking

Sunday 8 miles Easy walking

Training Tip of the Week: Achilles Tendonitis

The Achilles tendon is a band of tissue that connects the heel bone to the calf muscle of the leg. Injury to the tendon may cause it to become inflamed or torn. Tendonitis is the term used when the tendon is inflamed. It can be caused by overuse of the Achilles tendon, tight calf muscles, tight Achilles tendon, uphill walking, over-pronation (a problem where your feet roll inward and flatten out more than normal when you walk), or wearing high heels at work and then switching to lower heeled shoes for exercise.

Symptoms of Achilles tendonitis are pain and swelling over the tendon. It may be worse when you rise up on your toes or first thing in the morning. Achilles tendonitis that is not treated can lead to inability to walk and even tendon rupture. Treatment includes putting ice packs on the tendon for 15 minutes 3 times a day, taking anti-inflammatory medication and putting a heel lift insert in your shoe until the pain decreases. This is the one time where you can say that your doctor recommended that you wear high heels. Stretching the Achilles tendon is key to improvement and decreased recurrence.

Towel stretch: Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight. Hold for 10 seconds. Repeat several times a day.

Standing calf stretch: Facing a wall, keep the injured leg back and the uninjured leg forward. Keep the heel of your injured leg on the floor as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 10 seconds. Repeat several times a day.

Plantar fascia stretch: Standing with the ball of your injured foot on a stair, reach for the bottom of the step with your heel. Hold for 10 seconds, relax, and then repeat.

4 weeks

2009-08-18T21:31:00.000-07:00

Countdown: 4 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 45 minutes Moderate cross-training

Thursday 6 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 8 miles Easy walking

Training Tip of the Week: How to Handle the Heat
To help prepare for hot weather conditions that you may experience during the Breast Cancer 3-Day you must train under conditions similar to those of the event itself. It will be cool when the walk begins in the early morning but quickly heat up by the afternoon. For these reasons, you must include training walks during the hotter parts of the day. You also should vary your walking terrain to include sidewalks, trails, asphalt and hills. Conditions that mimic the actual Breast Cancer 3-Day will help your body adjust and be prepared for the event.
Carry a water bottle with you at all times to help you monitor how much fluid you are consuming. For long walks over 45 minutes add a sports drink as well. Hydration is key to keeping you cool. There will be trays of cold water at all of the pit stops along the route. Bring a bandana or two to dip in the ice water and wrap it on your head or neck. Do this at every pit stop.
Dress in layers so that you can remove clothing as the day becomes hotter. Apply sunscreen and carry it with you on your walks to reapply. Most importantly, pay close attention to your body and stop and rest in the shade if you get too hot or tired.
If you begin to get hot, do not push yourself. Rest at the pit stop and get fluids and a snack. If you need help getting to the next pit stop, signal a sweep vehicle to take you there. Take advantage of the air conditioned sweep vehicles to cool down and rest. Check in with medical at the pit station if you have any signs of dizziness, nausea, or chills. If you need to get off the route, there are buses that will take you to lunch to await the opening of camp. Once camp is open, you will be taken there by bus.
Once in camp, do not go immediately to the showers. Give your body time to rest and equilibrate. It is best to rest, get a snack and something to drink. Do not rest in your tent if it is too hot as you can overheat. Find a shady spot in camp and rest there. Once you are rested, then go to the showers.
The right apparel is a big factor in your enjoyment of the Breast Cancer 3-Day. That's why it's important to look for fabrics that will help keep you dry and comfortable during your journey.

5 Weeks

2009-08-09T20:46:00.000-07:00

Countdown: 5 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 5 miles Easy walking

Wednesday 45 minutes Moderate cross-training

Thursday 6 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 18 miles Easy walking

Sunday 15 miles Easy walking

Training Tip of the Week: Lymphedema
Lymphedema is an accumulation of lymphatic fluid in tissue and presents as swelling to the upper extremity. It typically occurs after breast cancer treatments where lymph nodes or vessels are damaged or removed. It can develop at any time - weeks, months, or even years later. Stressful conditions, such as an increase in exercise can cause it to occur.
Signs can include a full/heavy sensation in the arm, skin feeling tight, hand or elbow pain, skin discoloration, decreased hand or wrist flexibility, difficulty fitting into clothing in one specific area or ring/watch/bracelet tightness. Swelling may develop at any part of the extremity. Seek medical attention as soon as you notice any of these symptoms.
Skin care is important to decrease the risk of infection. If you notice redness, warmth, swelling or tenderness to the skin, seek medical care at once. This is even more important if you have diabetes. Tips for skin care include:
Keep skin moisturized and clean. Moisturize frequently and do not use harsh soaps.
Take frequent breaks and rest when doing vigorous activities, especially if your arm feels tired, heavy or achy.
Use an electric razor instead of a safety razor.
Use insect repellants that do not dry the skin. Avoid those that contain a significant amount of alcohol.
Use sunscreen with SPF 15 or higher. Reapply often.
Apply antibiotic ointment to insect bites, cuts or abrasions (as long as you are not allergic).
Rest your arm in an elevated position, but do not hold it up for a long time without support so that your muscles will not get tired.
If you have arm swelling, wear compression bandages or garments and glove as instructed by your health care provider. Bring one or two spare sets with you on the 3-Day.
If you have a history of infections, use antibiotics as directed by your personal physician.
Don't carry heavy objects or wear heavy shoulder bags on your affected side.
Don't wear your watch or jewelry on your affected side.
Don't wear clothing that restricts movement or has tight sleeves.
Don't smoke or drink too much alcohol.
Don't get manicures that cut or overstress the skin around the nails.
Don't permit blood pressure testing or any type of puncture (injection, IVs, drawing of blood or vaccinations) to your affected arm.

Want to help during the walk but don't know how???

2009-08-07T23:30:00.000-07:00

Before the Event getting ready for the Breast Cancer 3-Day is a big job. Here are some ways to support your participant before the big day arrives.

Write a letter expressing your love and support to your walker, which we’ll deliver to them on the event at the 3-Day Camp Post Office. Send letters to:Breast Cancer 3-Day Camp Post Office ATTN: INSERT NAME OF PARTICIPANT PO Box 78646Seattle, WA 98178 Envelopes only, please. No boxes or large packages. Mail must be postmarked no later than September 1 in order to ensure delivery at the Breast Cancer 3-Day Camp Post Office. Any mail that is not retrieved by the participant by September 25 will be destroyed

Organize a group to host your very own private cheering station. (Contact smooney@event360.com for more information.)

Organize a group of Camp Angels to assist participants with setting up and striking tents and unloading gear. (Contact dnelson@event360.com for more information.)

Go on a training walk with a team member.

More Raffle Items!

2009-08-07T08:31:00.001-07:00

WOW! We've got some great stuff.

2 one-hour massages donated by our Shana Eigenraam, LMP. Thanks Shana!

2 flat wallets in the cute wine print. Perfect for those wine-tasting trips in Woodinville with friends. Thanks Timi!

Lolita hanpainted martini glass in "Shopaholic"

Lolita Hanpainted martini glass in "Multi-tini".
Thanks again Timi!

Tickets only $1.00 each!

Go to donate button on right and donate to Tami, Colleen, or Heather and we will mail you your tickets.

6 Weeks

2009-08-03T09:05:00.000-07:00

Countdown: 6 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 5 miles Easy walking

Wednesday 45 minutes Moderate cross-training

Thursday 6 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

Training Tip of the Week: Heel Pain
"Whenever I put pressure down on my heel, I get a severe, sharp pain under my heel.""It's like the bottom of my heel is bruised.""My feet hurt so bad in the morning I have to walk on my tiptoes.""My flat feet never bothered me until I started to increase my walking."
If these are your symptoms you may have developed plantar fasciitis.
What is plantar fasciitis?
Plantar fasciitis is a painful inflammation of a ligament between the ball of the foot and the heel. It can occur from:
Increased walking (especially on asphalt or concrete)
Prolonged standing
Gaining weight
Poorly fitted shoes
The pain occurs because you are stretching the plantar fascia. The pain usually lessens with more walking, but it may occur again after periods of rest. Walkers may get plantar fasciitis when they change their workout and increase their mileage and frequency of workouts. It also can occur with a change in exercise surface or terrain, or if your shoes are worn out and don't provide enough cushion for your heels. If the arches of your feet are abnormally high or low, you are more likely to develop plantar fasciitis than if your arches are normal.
How is it treated?
Give your painful heels lots of rest. You may need to stay completely off your feet for several days when the pain is severe.
Anti-inflammatory medications, such as ibuprofen taken for 7 days, may help (DO NOT take more than the recommended dose).
Roll a frozen water bottle over the sole of your foot for 5 minutes, 2 to 3 times a day.
Try to cushion your foot. Wear comfortable supporting athletic shoes, even at work, for a while. Cushion the heel with heel cups or insoles. They are most helpful if you are overweight or elderly. Wear over-the-counter full-length orthotic sole supports (eg. Spenco or Superfeet). These can be particularly helpful if you have flat feet or high arches.
Most importantly, start Achilles tendon stretches as demonstrated below. Stretch, stretch, stretch. (See below). If the pain persists despite this treatment, seek medical advice.

More Raffle Items!

2009-07-31T11:56:00.000-07:00

Just look at these wonderful items donated to our raffle!

First up this darling quilt donated from the ladies at The Needle & I in Everett.

Georgia, Lynette, and the others are so knowledgeable when it comes to sewing. They offer many sewing classes and are so kind and patient with beginners.

Go check them out for your sewing needs.

Next up is this gorgeous vintage ceramic bowl from Japan donated by a dear friend of our family, Jan.

A lovely vintage cranberry set. 8 goblets, candy bowl and platter.

Japanese tea set.

Noritake Tea Set.

More to come!!! Keep checking back.

Tickets only $1.00 each

7 Weeks

2009-07-27T06:00:00.000-07:00

Countdown: 7 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 5 miles Easy walking

Wednesday 45 minutes Moderate cross-training

Thursday 6 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 17 miles Easy walking

Sunday 13 miles Easy walking

Training Tip of the Week: FluidsRecent scientific research has underscored the benefit of remaining well hydrated before, during and following physical activity. Hyponatremia (low sodium) is a rare but serious condition that can cause weakness, cramps, swollen hands and feet, confusion, and even seizures. To decrease your risk of hyponatremia you must replace fluids lost through exercise and consume food with salt. Maintaining fluid balance takes a concerted effort on your part in modifying your drinking behavior throughout your training day. The goal for fluid intake during exercise should be to fully replace fluids and salt lost through sweating. The physiological and performance benefits of doing so are well documented.
The best way to estimate the amount of fluid you are losing through sweating is to weigh yourself before and after exercise. You should drink at least one pint (2 glasses or 16 ounces) of fluid for every pound of weight lost due to sweating. If you weigh more after your training session, you may have drank too much fluid. Another way to estimate your hydration status is to monitor your urine output in terms of frequency and color. If you are urinating a small amount of dark-colored urine, then you need to increase your fluid intake.
Rapid and complete rehydration following exercise requires the consumption of a volume of fluid and salt that is equal to that which was lost as sweat. The fluids that taste good and have some amount of salt in them tend to be consumed more rapidly. It has been shown that athletes who include a cold sports drink during their activity will drink more fluid. Eating foods that contain salt decreases your risk of over-diluting your fluids. Your fluid replacement needs may vary based on the weather conditions, terrain and your training level. Drinking when you are thirsty is the scientifically supported method to use which takes this into account. However, for participants who may find it easier, here are some fluid replacement guidelines to follow under normal conditions:
Pre-training walk/Pre-event:
Drink an extra 8 glasses (64 ounces or 2 quarts) of fluid during the 24 hours before a long training walk or the event.
Drink 2 glasses (16 ounces or 1 pint) of fluid 2 hours before exercise. This will allow time to excrete the excess fluid prior to walking.
Remember, in hot or humid weather you may need to drink more fluids.
If you are walking at a slower pace, you may not need to drink as much.
During your walk: Monitor your fluid intake. Drink when thirsty. Your urine should be dilute and you should be urinating frequently. Try to consume 4-5 ounces of fluid per mile (1-2 standard water bottles per hour). This should include water and sports drink.
Post-Walk: Drink a combination of water and sports drink and consume food with some salt after exercising longer than 1 hour.

Whew!

2009-07-19T15:27:00.000-07:00

Yesterday Tami and I met up at 7:30 in the morning and walked 15 miles. A little sore but we made it! Today I walked another 11 and I am so ready for an Aleve or 2 or 3.But glad to see I could do it. Keep posted because I am planning to list pictures of the new items received for the auction. Tickets on sale now only a $1.00each.

9 Weeks

2009-07-13T09:48:00.000-07:00

Countdown: 9 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 4 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 15 miles Easy walking

Sunday 11 miles Easy walking

Training Tip of the Week: Rash
Rashes are difficult to interpret without actually seeing them. If you have a persistent rash or any other symptoms associated with a rash, see your doctor for evaluation. A discussion of all possible rashes is beyond the scope of this training tip, however, a common rash seen among walkers is a condition called "Capillaritis." Many walkers develop a rash on their legs without any complaint of injury or trauma.
This rash may be slightly itchy but NOT associated with any lower leg swelling, shortness of breath, fever, chills, red streaks or pain. Capillaritis is a harmless skin condition in which there are small reddish-brown patches caused by leaky capillaries (very tiny blood vessels), primarily on the legs. The capillaries become inflamed, causing tiny red dots that look like cayenne pepper to appear on the skin.
The cause is unknown but this rash develops with prolonged impact activities such as walking. Blood thinning medications such as aspirin, non-steroidal medications such as Ibuprofen, and birth control pills may increase its occurrence. There is no known cure for most causes of Capillaritis. It usually disappears within a few weeks, but may recur. Legs with capillaritis should be kept cool and protected from UV light. Reapply sunscreen to your legs every 2-3 miles or at each pit stop.
Repeated rubbing of clothing against the skin may cause a contact irritant rash. It usually is blotchy and red and can be itchy and burn. There usually are no other associated symptoms. Sweating can cause clothing that was previously OK to become an irritant. Use absorbent socks and clothing that remove moisture from your skin and remove damp sweaty clothing as soon as possible after exercise.
Check your walking outfits for seams that might cause a friction rub. Use petroleum jelly, body glide-like products or zinc oxide (Desitin) to prevent chafing in friction areas. Avoid perfumed lotions, deodorants or soaps that may increase your skin's sensitivity. Test your sunscreen on a training walk to see if it is irritating to your skin or your eyes.

10 Weeks

2009-07-03T13:24:00.000-07:00

Countdown: 10 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 4 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 14 miles Easy walking

Sunday 10 miles Easy walking

Training Tip of the Week: Choosing New Shoes
At this point in your training you should be looking for a new pair of shoes. You should plan on having two worn in pairs of shoes for the Breast Cancer 3-Day. The best way to find the shoe for you is to seek a technical running store or full service shoe store and get fitted. Walking and running are not the same. In the walking stride, your foot strikes the ground further back on the heel with your toes higher in the air than in the running stride. A walking shoe should have a fairly low, rounded or beveled heel. In fact, a thick, squared-off running heel can lead to shin splints because, as the toes slap down, the foot pulls on the shin muscle. A walker also rolls further off the toes at the end of each stride than a runner. Therefore, your shoe needs to be flexible through the ball of the foot.
Your gait will also determine what kind of shoe you need. Check your old shoes for signs of overpronation or increase in an inner roll of your heel every time your foot strikes the ground. Set your shoes side by side on a table and view them from behind. If the heel cups lean in toward each other, then you probably overpronate. Choose a walking shoe with a medial post or motion control feature. If the heel cups lean outward, you probably underpronate. Choose a walking shoe that is well cushioned with air, gel or other high-density foam, in the heel.
In summary:
Walking and running shoes are not the same. Choose a shoe that works for you. Some types of running shoes may be OK for long distance walking but others may not.
Choose shoes with a low, rounded or beveled heel.
There should be a noticeable bend upward at the toe of the shoe (called toe spring).
Check for arch support: midfoot stability feature or a shoe with a full ground contact bottom (New Balance offers shoes with both).
Overpronators: Choose a supported heel or consider adding an over-the-counter orthotic insert.
Underpronators: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
Buy your shoes from a reputable technical walking or running store, not a department store.

Canceled

2009-06-23T15:12:00.000-07:00

Due to the low number of attendees we will be canceling our Bunco for Boobies Bash scheduled on Saturday, June 27.

12 Weeks

2009-06-22T09:32:00.000-07:00

Countdown: 12 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 4 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 12 miles Easy walking

Sunday 7 miles Easy walking

Training Tip of the Week: Lateral Knee Pain
"I have a burning pain on the outside of my knee.""I hear a snapping sound on the outside of my knee.""I have pain on the lateral aspect of my knee every time I walk over 2 miles."
If you have these symptoms you may have Iliotibial Band Syndrome. The iliotibial band is a layer of connective tissue. It begins at a muscle near the outer side of your hip, travels down the outer side of your thigh, crosses the outer side of the knee and attaches to the outer side of your upper shin bone (tibia).
How does it occur?ITB syndrome occurs when this band repeatedly rubs over the bump of the thigh bone (femur) near the knee causing the band to be irritated. This condition can result from:
Having a tight iliotibial band.
Having tight muscles in your hip, pelvis or leg.
Your legs not being the same length.
Walking on sloped surfaces.
Walking in shoes with a lot of wear on the outside of the heel.
How is it treated?Treatment includes the following:
Walking, cycling and other exacerbating activity should be avoided.
Apply an ice pack over the lateral knee for 15-20 minutes 3 times a day for 3 days or ice massage your knee. Freeze water in a paper cup. Peel the top of the cup away to expose the ice and hold the bottom of the cup while you rub the ice over your knee for 5 to 10 minutes.
Take an anti-inflammatory medication, such as ibuprofen (do not take more that the recommended dose) for 3-7 days.
Once the acute pain phase has decreased, start stretching exercises (see below). Stretches should be performed holding each position for 15 seconds, coming up to the starting position and repeating three times. If your symptoms do not improve, seek medical advice.

Bunco for Boobies

2009-06-18T23:06:00.000-07:00

Bunco for Boobies Bash

Saturday, June 27th

3pm till whenever

An afternoon of fun, wine, and appetizers for the girls.
Let Walkers for Knockers serve you and your friends while trying to win fabulous prizes.

Just $25!

Won't you join us?

E-mail :
DUCK-CENTRAL@MSN.COM
and we will forward all the info to you via Evite with the option to pay through Paypal.

13 weeks

2009-06-15T15:02:00.000-07:00

Countdown: 13 Weeks
Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 45 minutes Easy cross-training

Saturday 11 miles Easy walking

Sunday 5 miles Easy walking

Training Tip of the Week: Course-Specific Training
Part of your training for the Breast Cancer 3-Day includes practicing conditions of the event.
It's a good idea for training walks to include hills of different grades, as well as walking on flat surfaces. This will help prepare you for any hills you may encounter on the event.
What is the climate expected to be? If it is cool and rainy, try out your rain gear ahead of time. Consider rubber covers for your walking shoes. Practice layering Coolmax or moisture wicking long sleeved shirts under your windbreaker or rain jacket. Take note of your hydration in cool temperatures. Weigh yourself before and after a walk to assess your rehydration status. Often you will not drink enough in cooler weather.
If the climate is expected to be hot, use your shorter training days or walk part of your long walks in the heat to increase your heat tolerance. Exercise at least twice a week in the heat during the last 8 weeks of training. Take extra safety precautions during heat training. Walk with a buddy and be sure to choose a course where you can rest in the shade. Carry your sunscreen with you and reapply it during long walks.
Pre-exercise hydration is very important. Drink at least 16 ounces of fluid 2 hours prior to exercise. Then carry extra water and sports drink with you. Your body requires extra energy to cool your core body temperature down. This can decrease your exercise endurance. Stop if you become fatigued, dizzy or lightheaded.

June 12 Garage/Bake Sale

2009-06-09T21:27:00.000-07:00

Friday, June 12, 8:30 am - 3:00 pm
12622 55th Ave SE Snohomish, WA
A big sale of donated items to help us raise money for the 3-Day Breast Cancer Walk. Collectibles, stamping supplies, clothing, dishes, "guys stuff", shoes, cookbooks and more. All priced to go. Free coffee to go with the yummy baked goods. Come by and take a look.

Directions: From I-5 heading South:

Take the WA-96 E/128TH ST SW exit, EXIT 186.
Turn LEFT onto 128TH ST SW/WA-96. Continue to follow WA-96.
Turn LEFT onto SEATTLE HILL RD/WA-96
Turn RIGHT onto 126TH ST SE Turn LEFT onto 55TH AVE SE
End at 12622 55th Ave SE Snohomish, WA

From I-5 heading North:
Take the WA-96 E/128TH ST SW exit, EXIT 186.
Turn RIGHT onto 128TH ST SE/WA-96. Continue to follow WA-96.
Turn LEFT onto SEATTLE HILL RD/WA-96.
Turn RIGHT onto 126TH ST SE.
Turn LEFT onto 55TH AVE SE.
End at 12622 55th Ave SE Snohomish, WA

From I-405 North:
Merge onto I-5 N toward VANCOUVER BC.
Take the WA-96 E/128TH ST SW exit, EXIT 186.
Turn RIGHT onto 128TH ST SE/WA-96. Continue to follow WA-96.
Turn LEFT onto SEATTLE HILL RD/WA-96.
Turn RIGHT onto 126TH ST SE.
Turn LEFT onto 55TH AVE SE.
End at 12622 55th Ave SE Snohomish, WA

Look for the signs!

14 Weeks

2009-06-08T08:25:00.000-07:00

Countdown: 14 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 30 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

Training Tip of the Week: Medications
Exercise can potentiate the effects of medications and increase possible side effects. Discuss your current prescription and over-the-counter medications with your primary care physician, even if you take them only as needed. The following medications can be especially affected by a 60-mile walk.

Blood Pressure Medications: Diuretics (hydrochlorothiazide, lasix, furosemide) may cause electrolyte imbalances, dehydration and potentiate the risk for heat illness. Discuss stopping your diuretic, decreasing the dosage or changing the medication during the Breast Cancer 3-Day.

Anti-inflammatory Medications: May cause gastrointestinal irritation such as heartburn, diarrhea or even stomach bleeds. They also can cause kidney injury and lower leg swelling. The stress of exercise can increase these side effects. Do not exceed the recommended dosage of 2 tablets of ibuprofen (400 mg. every 8 hours) or 1 tablet of Naprosyn (225 mg. every 12 hours).
Diabetic Medications: Insulin and sulfonylureas, which increase insulin in the body, can increase the risk of lower blood sugars during and after exercise. Know the signs and symptoms of low blood sugar (shakiness, blurred vision, difficulty walking or problems concentrating). Be prepared for low blood sugar by carrying 15 grams of carbohydrate with you when you exercise (2 glucose tablets, 1 small box of raisins or 5 lifesavers). Test your blood sugar before and after exercise. If it is less than 100 mg/dl before exercising you may need to eat 15 grams of carbohydrate. Estimate an expenditure of 100 cal/mile and plan your medications and food accordingly. If you experience low blood sugar, talk to your doctor about changing your medication or food needs.

Diet pills or Energy pills: Most diet medications are stimulants that contain pseudoephedrine, phenylephrine and/or caffeine. Even "herbal" products may contain Ma Huang, ephedra or derivatives of caffeine such as guarana. These drugs will increase your heart rate, heart palpitations and dehydration. None of these medications have shown any long-term weight loss effect. Avoid taking these drugs while training for the Breast Cancer 3-Day.
Antibiotics: Certain antibiotics (Doxycycline, Minocycline, Tetracycline, Accutane) may increase your risk of sun sensitivity. Be sure to use extra sun block that has zinc oxide or titanium oxide as its active ingredient and also wear a wide brimmed hat.

15 Weeks

2009-05-31T20:28:00.000-07:00

Countdown: 15 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday3 milesEasy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

Training Tip of the Week: For Those Who Are Pregnant
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.

Just a few of our Raffle Items

2009-05-30T14:09:00.000-07:00

Here are some pictures of some items already donated to our upcoming raffle in September:

Stunning Red Glass and Sterling Necklace designed and donated by artist Denise Purrington.

Beautiful Bronze Glass and Sterling Necklace designed and donated by artist Denise Purrington.

Beautiful hand-knit felted purse fully lined. Lovingly made by our own team member Kara Haugen.

1 bottle of Chateau Ste. Michelle Indian Wells Chardonnay 2007, 1 bottle of Chateau Ste. Michelle Indian Wells Merlot 2006 donated from Krista Hines

1 bottle of Chateau Ste. Michelle Columbia Valley Cabernet Sauvignon 2005, 1 bottle Chateau Ste. Michelle Columbia Valley Sauvignon Blanc 2007 donated from Krista Hines.

Gift Certificate from a Dozen Eggs where the cookie tins are not only gorgeous but also very delicious. Go check out their wonderful website and tell them Walkers for Knockers sent ya!

Items will be updated regularly on the Raffle Item List to the right so come back to check. A hearty thanks to all of our generous supporters.

Raffle drawing will be held on September 4th, but we are selling tickets now.

$1.00 each

Need not be present to win.

16 Weeks

2009-05-26T17:29:00.000-07:00

Countdown: 16 Weeks

Your Training Schedule for This Week:
Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 8 miles Easy walking

Sunday 6 miles Easy walking

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 its 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 has decreased, start to strengthen your thigh muscles to get the kneecap back in it's groove. See exercises below.
An 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.

Fundraising Tip of the Week: Benefit NightThrow a fundraising party at a local establishment. Ask your guests for a suggested donation at the door. But also make sure to ask the restaurant to support you with a donation of 10% (or more!) of the night's sales - don't be too shy to ask. Also, check to see if they are willing to support you with a donation of 10% (or more!) on an evening even without a fundraising party. You can offer to generate a flyer to promote patrons coming to their establishment to help increase their business, and thus your percentage.

Bunco for Boobies - Party 1

2009-05-20T14:51:00.001-07:00

Bunko for Boobies-Party #1

The party starts by getting the low down on 'The Rules'.

Once everyone is on the same page, the fun begins!

The 'Roll Off' between Autumn and Sarah.

And the winner is....Sarah!

Good job ladies!

Although everyone was a winner, the prizes go to...

For most wins~Vickie

For most losses~Audra

and

For most Buncos in the final round~Sarah!

THANK YOU ALL FOR JOINING IN ON THE FUN!

2009-05-18T08:38:00.000-07:00

Countdown: 17 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 4 miles Easy walking

Sunday 3 miles Easy walking

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.
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.

18 WEEKS

2009-05-10T19:19:00.000-07:00

Countdown: 18 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 7 miles Easy walking

Sunday 6 miles Easy walking

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 Breast Cancer 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 five minutes, three times a day. Consider adding an over-the-counter arch support and check your shoes for adequate shock absorption.

Once you have stretched and your pain has decreased, begin strengthening exercises. Start with toe taps, first straight up and down and 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

Garage Sale Pictures

2009-05-07T08:26:00.000-07:00

Beautiful Day with some of the "junque".
Genine, Tami and Timi all lined up ready to help.

One of the reasons we walk. Colleen's beautiful baby girl.

A rare quiet moment.
Tami, Laura, Jill, Jill's son, and Heather.

Oh yeah!

2009-05-04T06:00:00.000-07:00

Saturday morning at 8:30 Genine, Jill, and Laura went on a 6 mile walk that included this hill...Nike Hill in Bothell. Don't know why it's called that, just that we went up it and it kicked our butts.

19 Weeks

2009-05-03T19:42:00.000-07:00

Countdown: 19 Weeks
Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 5 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 6 miles Easy walking

Sunday 5 miles Easy walking

Training Tip of the Week: Stretching
Stretching 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 Breast Cancer 3-Day Walker Handbook.

Bunco for Boobies

2009-04-30T08:48:00.000-07:00

Bunco Boobies Bash
Saturday, May 9th

3pm till whenever

An afternoon of fun, wine, and appetizers for the girls.

Let Walkers for Knockers serve you and your friends while trying to win these cute Lolita Hand painted glasses!

All for just $25

Interested in joining us? E-mail us at:

DUCK-CENTRAL@MSN.COM

and we will forward all the info to you via Evite with the option to pay through Paypal.

Can't make it this time. . . no problem we are having another Bunco Bash for Boobies on June 27th.

20 Weeks

2009-04-27T06:00:00.000-07:00

Countdown: 20 WeeksYour Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday 15 minutes Moderate cross-training

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 6 miles Easy walking

Sunday4 miles Easy walking

Training Tip of the Week: Cross-Training
Cross-training can be a helpful addition to your Breast Cancer 3-Day training program. It allows you to build muscle endurance while decreasing overuse injuries. Remember the 10% rule: you should increase your activity 10% each week in order to give your body time to recover between your training walks. It is possible to do too much, too soon. Pace yourself and pay attention to how your body feels at all times. While walking is the most important preparation, other types of training that will help increase your stamina and strengthen walking muscles include:
Elliptical Trainer
Bicycling
Stair Stepping
Rollerblading
Pilates
Strength training through resistive bands or low weights is also an important part of your training program because it can build muscle. Muscle increases your endurance and burns fat better than fat does. It need not be an extensive weight lifting program. Interval or circuit training (i.e. Curves classes) alternate aerobic activity with strength exercises. They can be an efficient complement to your training program.

$2169.00

2009-04-25T23:23:00.000-07:00

Yes, that's right. We raised $2,169 from our first fundraiser the garage sale. Pictures from the event will be coming soon. Thank you so much to all of our friends and family for their support by donating items, baked goods, sending friends our way, spreading the word, and just giving us words of encouragement

Fundraising Garage Sale

2009-04-23T08:22:00.000-07:00

Walkers for Knockers Fundraising Garage Sale

Vintage furniture, collectibles, Vernon Kiln and Kettlespring State Plates, toys, games, puzzles, costume jewelry, electronics, clothing, knick knacks galore, linens - vintage and new..too much stuff to list and picture. Everything is priced to sell!

There will also be a table of fresh homemade baked goods. Some of the best bakers in town are donating items.

Please come help our team of 9 raise money for the 3-Day Breast Cancer Walk.

Friday 4/24 and Saturday 4/25
9:30 am - 3:30 pm

29 197th Place SW

Bothell, WA 98012

From I-5 South:

Merge onto I-5 N via the ramp on the LEFT toward VANCOUVER B.C..

Take the ALDERWOOD MALL PKWY exit, EXIT 181B, toward WA-524/196TH ST SW.

Stay STRAIGHT to go onto ALDERWOOD MALL PKWY/198TH PL SW. Continue to follow ALDERWOOD MALL PKWY.

Turn RIGHT onto 196TH ST SW/WA-524. Continue to follow WA-524.

Turn SLIGHT RIGHT onto BARTLETT RD.

Turn LEFT onto 198TH PL SW.

198TH PL SW becomes 1ST AVE W.

1ST AVE W becomes 197TH PL SW.

End at 29 197th Pl SW Bothell, WA 98012-9695

From I-5 North:

Merge onto I-5 S.

Take the 196TH ST SW/WA-524 E/WA-524 W exit, EXIT 181, toward LYNNWOOD.

Take the WA-524 E ramp toward BRIER.

Turn SLIGHT RIGHT onto 196TH ST SW/WA-524. Continue to follow WA-524.

Turn SLIGHT RIGHT onto BARTLETT RD.

Turn LEFT onto 198TH PL SW.

198TH PL SW becomes 1ST AVE W.

1ST AVE W becomes 197TH PL SW.

End at 29 197th Pl SW Bothell, WA 98012-9695

From I-405:
Merge onto I-405 N toward EVERETT.

Take the WA-527 N exit, EXIT 26, toward MILL CREEK.

Turn SLIGHT RIGHT onto BOTHELL EVERETT HWY/WA-527.

Turn LEFT onto 208TH ST SE/WA-524. Continue to follow WA-524.

Turn LEFT onto 202ND ST SE.

Turn RIGHT onto BARTLETT RD.

Turn RIGHT onto 198TH PL SW.

198TH PL SW becomes 1ST AVE W.

1ST AVE W becomes 197TH PL SW.

End at 29 197th Pl SW Bothell, WA 98012-9695

Heather

2009-04-22T20:09:00.001-07:00

I did the 3-day walk two years ago because I wanted to do something meaningful that made a difference. After having experienced the walk in 2007 I realized all of us have been or will be affected by breast cancer in our lives. I was emotionally overwhelmed by all of the support and the energy from so many people walking and cheering on the walkers. I have never seen anything like it. I am very proud to have been a part of such an amazing group of people and I am very excited to do it again this year. It is so sad to hear so many stories and still no cure. I am asking for your support and I hope that walking gets us one step closer to finding a cure so that my daughters and their children won't have to worry about Breast Cancer.

Training walk and more

2009-04-19T23:40:00.000-07:00

Today we walked 3 miles up the hill by Thrasher's corner. Great except for some sore shin splints. Then we went back to my house to price all the donated items we have so far. A great selection of Vernon Kiln State Plates, Kettle spring State Plates, Knick Knacks, kitchen items, games, and rug making supplies.

Hope you are coming by....Friday and Saturday 9:30 to 3:30 both days. Colleen is making baked goodies, so is our good friend Shawn and Timi has talked her mother in to donating some of her delicious pies. Fingers crossed for good weather. Keep checking back for address and directions closer to the event.

Week 21

2009-04-18T12:53:00.000-07:00

Just got back froma lovely 5 mile walk with Tami and Genine. Beautiful day, could have kept going. Here is next weeks training.

Countdown: 21 Weeks

Your Training Schedule for This Week:
Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 5 miles Easy walking

Sunday 4 miles Easy walking

Training Tip of the Week: Nutrition for Weight Loss & Performance
Food is fuel and carbohydrates such as breads, pasta, cereal, fruits and vegetables are the primary source for your muscles during exercise. Proteins such as cheese, meat and nuts provide long-term storage energy and help build muscle glycogen (sugar) stores. With your increased exercise you will be burning more calories and while now is not the time to go on any drastic diets, if you are overweight, it is a good time to begin following a healthy, well-balanced diet.
The key to weight loss is taking in fewer calories than you burn. Your training program will increase the number of calories that are used therefore, if you maintain your current caloric intake, you should experience some weight loss. Your goal should be weight loss of no more than 1 to 2 pounds per week. You do need to eat enough calories to support your increased activity, so listen to your body. If you are feeling weak and tired after a long walk, you may not be eating and drinking enough carbohydrates.
Remember that the addition of strength training during your cross-training days will also help to burn fat tissue while building muscle tissue. Muscle burns more calories than fat; however, it also weighs more than fat. Do not weigh yourself more than one time per week. Instead, take notice of how your clothes fit and how you feel.
During training: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, 1/2 banana, 16 ounces sports drink or 3/4 sports bar.
Post training walk: Consume carbohydrate-rich foods 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Do not binge eat. In your training diary, add a column for calories consumed. Keep an estimate of your energy expenditure and gauge your intake appropriately.

Colleen

2009-04-13T11:23:00.000-07:00

April 22, 2007 was my Mom's 47th birthday. And if you know my Mom, you know that her birthday is a Big Deal, she Loves birthdays! But this year was not as fun and joyful. That morning her Dr had called to confirm that she had Breast Cancer. The next 9 months were filled with surgeries, Chemo and radiation treatments sorrows and some joys. That September, in the middle of her chemo treatments, I walked in the Breast Cancer 3 Day. It was my chance to fight for her, and it was a life changing experience. Thousands of us came together like an army against this disease that had touched each of our lives.This year for my Mom's birthday she was back in the hospital, but this time it was to witness the birth of my daughter, Abigail. What a difference a year can make!Because of the recent advances in awareness, diagnosing and treating breast cancer my Mom won her fight. My dream is the Abigail will never need to experience that battle.We can make that dream come true!

Week 22

2009-04-13T08:58:00.000-07:00

Countdown: 22 Weeks
Your Training Schedule for This Week:

Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 4 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 5 miles Easy walking
Sunday 3 miles Easy walking

Training Tip of the Week: Blister Prevention and Care
The direct result of a friction rub, blisters can be caused by pressure in the shoe or moisture from perspiration. Staying well hydrated throughout the Breast Cancer 3-Day is important for all aspects of an injury-free walk, and this includes blister prevention. Dehydration allows the skin to fold on itself and create a friction rub. Proper shoe and sock selection also is key to preventing blisters.
Hot spots are places on your feet where you feel tenderness, pressure, heat or pain. If you feel a hot spot during a training walk, stop and change your socks. Increase protection over that area by applying moleskin, 2nd Skin® or a bandage. Moleskin should not be removed until the end of the walk to prevent peeling off of the skin. Be sure there are no creases in the bandage, which could cause friction.
If you develop a blister, try not to pop it. Blisters are nature's way of creating a protective cushion and protect the skin from infection. Small blisters should be covered with a square of second skin, a bandaid or corn pad. Do not leave second skin on overnight as it will dry out and can irritate the skin.
For large, painful blisters, clean the blister with an alcohol pad and have a medical professional drain it with a sterile needle. Be sure to keep the open blister covered with antibiotic ointment to prevent infection. Benzoin liquid, Nuskin or "Toughskin" spray are sometimes used to "toughen" the skin at problem areas. Try this out before the Breast Cancer 3-Day. Do not get a pedicure or try to remove calluses before the event or long training walks. Do not wear toe rings on your long walks. The heat may swell your toes and feet, decreasing their blood circulation.

23 Weeks

2009-04-04T11:06:00.000-07:00

Countdown: 23 WeeksYour Training Schedule for This Week:

Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 3 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 4 miles Easy walking
Sunday 3 miles Easy walking

Training Tip of the Week: Foot Care - Shoes and Socks
Proper shoe and sock selection before the event is key to keeping your feet healthy and preventing blisters and other problems with your feet. Buy shoes at the end of the day when your feet are a little swollen and ensure that your shoes are the correct size and fit the architecture of your foot. Have your foot measured for length and width for proper fit.

24 weeks and counting

2009-03-27T08:26:00.000-07:00

Won't you join us?
Countdown: 24 WeeksYour Training Schedule for This Week:

Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 3 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 3 miles Easy walking
Sunday 3 miles Easy walking

Training Tip of the Week: Your Training Program
Training for an endurance event like the Breast Cancer 3-Day involves three things:
Developing muscular strength and endurance
Building cardiovascular fitness
Experimenting with exercise gear, diet and fluids
Muscular strength and endurance is exercise specific. Walking is not the same as running; your feet hit the ground further back on your heel with your toe higher in the air and then you roll farther off the toes with each stride. Runners may never develop the arch support or mid foot strength needed by a walker. Your brain needs to learn which muscles to use and your body needs to develop the strength to walk. Not just for one mile but for 20 miles. Nothing trains you better functionally for walking than walking itself.
Cardiovascular activity can be developed with any aerobic activity. Cross-training has been included to decrease injury while building muscular strength and cardiovascular fitness. This can include cycling, swimming, rollerblading, Pilates or any whole body physical activity.
Experimenting with walking shoes vs. running shoes, socks, waistpacks, backpacks, shorts vs. tights, etc. is an essential part of training to prevent blisters, chafing and injury. Walking while drinking sports drink, practicing pre-event, on-event and post-event routines for diet and especially fluid management is very individual and may require trial and error.
Your suggested training program allows for all three components of training. Cross-training to build your fitness, many long walks to experiment with equipment and diet, and, most importantly, a graduated increase in walking mileage. Note the moderate intensity training days where you can add periods of increased speed or hills to increase your endurance.
As you train, it is important to listen to your body. Often injuries, strains or areas of inflammation may not show up for 1-2 days after a training session. This program is only a guide, try to do as much as you can, but please do so safely. Click here to search for a training walk near you. Accessorize for SuccessNew Balance Outfitters want to help you get ready for the best Breast Cancer 3-Day possible. Our Lace Up for the Cure® accessories will keep you safe and comfortable while you train.

Just a thought...

2009-03-05T17:49:00.000-08:00

Thanks Kara for the great picture!

Kara

2009-02-10T06:00:00.000-08:00

This is my first year participating in the Breast Cancer 3-day. I'll be tele-training with Walkers for Knockers from Whitefish, Montana, joining the team for training walks whenever possible. I first heard about the 3-day from a friend who was diagnosed with breast cancer a few years back, then walked in the 3-day as a survivor! I was so impressed by what she accomplished and knew I wanted to participate in the event to show my support for her and all other women who are fighting the disease. Recently two more friends were diagnosed, and I knew it was time to walk the walk. I also walk for my daughter, so that when she's my age, she won't have to worry about breast cancer. I'm looking forward to walking with the Walkers for Knockers and doing what I can to help fight breast cancer. Go team!

First Team Walk

2009-02-09T09:26:00.000-08:00

Here we are, Team Walkers for Knockers minus 2. Missed you Kara and Genine! We met at 9am in 34 degree weather on a Sunday to meet and start on our first walk.

From left to right: Heather , Michelle, Laura, Tami, and Jill. After an hour of walking we met up with our other team mate Genine at Starbucks to make a game plan.

Heather, Tami, Jill, Genine, and Michelle. We have come up with some great fundraising ideas!

Mark your calendars:

Walkers for Knockers 2nd Garage Sale

Friday & Saturday

April 24th & 25th

with all of our friends and family donating items we should have some good stuff. Come by and take a look. We will have baked goods too!

Bunco Bash

Saturday, May 9th

and

Saturday June 27th

$25 to play

Includes drinks, appetizers, and fun prizes

Like this darling Lolita Martini Glass

or this Lolita Wine Glass

A raffle and some car washes.

As the dates get closer we will continue to update our blog with more information. Keep checking back.

Thank you for your "SUPPORT"

Shop for a Good Cause

2009-01-30T15:29:00.000-08:00

To help raise money I have posted some items on EBay that I hope to sale for the walk. Please go check it out here. I have some great Talbots riding boots, a Diane Von Furstenberg Dress and a down vest from Eddie Bauer to name a few. Shop till you drop and keep checking back for more items as I continue to clean out my closets for Breast Cancer.

Thank you!
Laura

Tami

2009-01-27T14:15:00.000-08:00

This will be my 2nd Breast Cancer 3-Day walk, the first being in August, 2001. Back in 2001, I walked for my grandmother, Doreen, who passed away at a very early age of breast cancer. I also walked for a close friend, Heidi, who also lost her battle with breast cancer at a very early age. This year, I walk for both of them again, and everyone else who has been affected by breast cancer in one form or another. I'm so excited to be able to participate in the 3-Day again and look forward to all the training and fun with the Knockers for Walkers Team!

Laura

2008-11-20T13:29:00.001-08:00

With my very supportive husband!

When I signed on to do my first walk in 2006 it was to prove to myself that I could do something so physically challenging and raise the money. During that time I found out the walk meant so much more. I found out how many of my friends and family had been affected by Breast Cancer. It amazed me. I had no idea and it made my participation that more important. Then on the walk itself; all the survivors I met and hearing their personal stories, seeing their strength. It is an experience I will never forget.

I enjoyed it so much that I did it again the following year with our team Walkers for Knockers. We raised close to $18,000!!! What an accomplishment and so worth the lost toenail. This last year I took a break and instead spent my time as a spectator and cheerleader for our team. Once again I was moved to see how the community came together to support the walkers. It was great to see it from this point of view but I missed it, and so, I am back doing the walk again with our team Walkers for Knockers.

Come join us on our adventure here!

Thank you for your "SUPPORT",

Laura

Michelle

2008-11-07T08:05:00.000-08:00

Hello Supporters!

Thank you for visiting!

I am Michelle Vanderway, team captain of Walkers For Knockers 2009! Now, that does NOT mean I know what I am doing!! I am here to support our team in any way possible which will probably mean calling and harrassing Laura every chance I get! Sorry Laura!

I LOVE this event! It is a world of inspiration and commitment. 2009 will be my 4th time participating and I never get tired of it. That does not mean it is easy. No, it is not. But the feeling of accomplishment is beyond words and keeps me going back for more!

I am walking to raise funds and awareness and to find a cure to end Breast Cancer forever! Many people I know are touched by Breast Cancer in one way or another and I believe EVERYONE DESERVES A LIFETIME! So, join us today in this wonderful endeavor! You'll be glad you did!!

With Love and Hugs Always!
Michelle

Jill

2008-10-30T12:57:00.000-07:00

Each week we plan to introduce you to each member of the team and why they are walking.

I’m very excited to participate in the 3-day walk next Fall for the first time! Through the past several years I have heard Genine (my sister-in-law) and Laura (sorority sister) talk about their experiences with this event with such enthusiasm and determination. Their excitement is contagious! I am a healthy and (relatively) young woman so I feel it almost is my obligation to participate. Simply because I can. It’ll be a privilege to walk, raise money and awareness for all those affected by breast cancer.

I will walk in Vicki Ladiges’ honor, Genine’s mom. She’s a superstar mom who is truly inspiring to me. She has ubber amounts of energy and spirit while raising a bazillion amounts of kids (well, okay, just only 15) and is also a breast cancer survivor. I also will participate in the walk next Fall in the hopes that women like Vicki won’t have to fight, or lose, to this disease in the future.

Woo – Hoo! Go WALKERS FOR KNOCKERS!!!!!!

Jill

Walkers for Knockers 2008 - Part Two

2008-10-24T21:18:00.000-07:00

I think these signs say it all!

Two years ago when my buddy and I did the walk for the first time together Genine's mother just got diagnosed with breast cancer about a month before the walk. On the first day she followed the route looking for us to thank us for walking. Serious tears streaming moment. This year one of the most touching pictures from this weekend. Genine and her mom as she crossed the finish line.Here Genine is coming in after 60 miles of walking with her new buddies.

Each day we spent any where from 4 - 7 hours cheering these walkers. Here is a picture of a cheering station when it first opened and what the walkers saw as they walked through.

And some other photos that I have:

My Hero

Sea of pink tents that you spend each night in after walking 20 miles.

One of Genine's biggest fans.

I was so inspired by this years experience that I have signed up to walk in October 2009. Here is my team page. I will also be updating our blog with pictures from this year and as the time gets closer, all the training.

Have a great day! Thank you for reading about my weekend and if you have an opportunity to participate in this event, please do, it will change your life.

Walkers for Knockers 2008 - Part One

2008-10-11T13:27:00.000-07:00

Where to start... Friday Michelle and I hopped in the bra mobile ( do you have the Batman theme in your head right now?) and drove to Bellevue to the first cheering station where we met up with my Mom to cheer on all the walkers.

What do you think? You can't see very well in the pictures but the inside of the car was all done up with pink boas.

We all cheered with our kick-ass signs for about an hour and then called our walkers to find out where they were because we had to get their lattes. They were about 2 miles out. Perfect! Jumped in the bra-mobile to locate the nearest Starbucks. Pretty soon Genine and Marianne show up to imbibe their refreshing Starbucks nectar. Both ladies were looking strong and they had already walked half way. It was great seeing all the walkers dressed in coordinating pink outfits. All the creative names ( Save second base with baseballs in the chest area, Massage the mams, Breastie Boys, Blister Sisters). All the support of families and friends. Many tear-jerking moments. I unfortunately did not have my camera this day. But as soon as I get the photo of both of the gals in front of the cars I will post it.
Off they went. About an hour more of yelling and woo-wooing walkers we went off to the second cheering area. Pulled out the buckets of bazooka and red vines and claimed our spot along the route. A woman pulled in beside us and joined us . Didn't know her but we welcomed her as one of our own by giving her one of the the many signs we made. So again we cheered and fed the walkers. It is amazing to me how thankful they were for our little motley crew. Up come Genine and Marianne looking happy and excited. They were almost done for the day. Gave them hugs and red vines to nourish them and off they went. We stayed there until the last walker ( a woman who was only 3 weeks finished with chemo) walked by. I get a phone call about 5pm that night. Genine's husband with bad news. At mile 16, Marianne had tripped on some uneven concrete and BROKE her wrist. WTF! Was Marianne ok, yes, but she is going to need an operation on her wrist this week. And you know what she was most pissed off about? Not being able to finish the walk. I thought for sure Walkers for Knockers was done. But oh no Genine stuck in there and completed the walk all by herself with friends she made along the way.

Genine with one of the Lead walkers she had trained with a couple of times. 2nd day of the walk.
Marianne in the beautiful blue cast, Genine and some of their friends from the training walks they attended. This is the end of the 2nd day back at camp.
On the 2nd day Michelle and I left the house bright and early and headed to the first cheering station that was already crowded. Look at this sassy group of spectators! This is what it is like all along the route people cheering you on and making you smile with their kindness. I have never felt such a sense of community. And as corny as it sounds, all of these people give you that extra jolt of energy. Ok more later when I can get some more pictures from everyone else.

4 Mile Training walk...IN THE RAIN!

2008-05-07T10:38:00.001-07:00

Here we are after walking 4 miles to Starbucks and back. Do you see the gray sunshine pouring down on us? Getting Genine training for her walk in September. It was very refreshing and it wasn't as easy as I remembered from last year. Still time to join!

19 weeks and counting

2008-05-05T10:55:00.000-07:00

Countdown: 19 Weeks

21 Weeks and counting

2008-04-22T10:17:00.000-07:00

Countdown: 21 Weeks

Your Training Schedule for This Week:
Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 4 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 5 miles Easy walking
Sunday 4 miles Easy walking

Training Tip of the Week: Nutrition for Weight Loss & Performance
Food is fuel and carbohydrates such as breads, pasta, cereal, fruits and vegetables are the primary source for your muscles during exercise. Protein such as cheese, meat and nuts provide long-term storage energy and help build muscle glycogen (sugar) stores. With your increased exercise you will be burning more calories and while now is not the time to go on any drastic diets, if you are overweight, it is a good time to begin following a healthy, well-balanced diet.
The key to weight loss is taking in fewer calories than you burn. Your training program will increase the number of calories that are used therefore, if you maintain your current caloric intake, you should experience some weight loss. Your goal should be weight loss of no more than 1 to 2 pounds per week. You do need to eat enough calories to support your increased activity, so listen to your body. If you are feeling weak and tired after a long walk, you may not be eating and drinking enough carbohydrates.
Remember that the addition of strength training during your cross training days will also help to burn fat tissue while building muscle tissue. Muscle burns more calories than fat, however, it also weighs more than fat. Do not weigh yourself more than one time per week. Instead, take notice of how your clothes fit and how you feel.
During training: Eat small amounts of carbohydrate every hour. The average person burns 100 calories/mile; this is equal to one small apple, 1/2 banana, 16 ounces of sports drink or 3/4 sports bar.
Post training walk: Consume carbohydrate-rich foods during 1 to 4 hours after your long walks to replace your muscle glycogen stores and prevent next day fatigue. Do not binge eat. In your training diary, add a column for calories consumed. Keep an estimate of your energy expenditure and gauge your intake appropriately.

22 Weeks Training

2008-04-14T17:08:00.001-07:00

Countdown: 22 Weeks

Your Training Schedule for This Week:

Monday Rest

Tuesday 3 miles Easy walking

Wednesday Rest

Thursday 4 miles Moderate walking

Friday 30 minutes Easy cross-training

Saturday 5 miles Easy walking

Sunday 3 miles Easy walking

Training Tip of the Week: Blister Prevention and Care

The direct result of a friction rub, blisters can be caused by pressure in the shoe or moisture from perspiration. Staying well hydrated throughout the 3-Day is important for all aspects of an injury-free walk, and this includes blister prevention. Dehydration allows the skin to fold on itself and create a friction rub. Proper shoe and sock selection also is key to preventing blisters.
Hot spots are places on your feet where you feel tenderness, pressure, heat or pain. If you feel a hot spot during a training walk, stop and change your socks. Increase protection over that area by applying moleskin, 2nd Skin® or a bandage. Moleskin should not be removed until the end of the walk to prevent peeling off of the skin. Be sure there are no creases in the bandage, which could cause friction.
If you develop a blister, try not to pop it. Blisters are nature's way of creating a protective cushion and protect the skin from infection. Small blisters should be covered with a square of second skin and bandaid or a corn pad. Do not leave second skin on overnight as it will dry out and can irritate the skin.
For large painful blisters, clean the blister with an alcohol pad and have a medical professional drain it with a sterile needle. Be sure to keep the open blister covered with antibiotic ointment to prevent infection. Benzoin liquid, Nuskin or "Toughskin" spray are sometimes used to "toughen" the skin at problem areas. Try this out before the 3-Day. Do not get a pedicure or try to remove calluses before the event or long training walks. Do not wear toe rings on your long walks. The heat may swell your toes and feet, decreasing their blood circulation.

23 Weeks

2008-04-04T16:00:00.000-07:00

Countdown: 23 WeeksYour Training Schedule for This Week:

Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 3 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 4 miles Easy walking
Sunday3 miles Easy walking

Training Tip of the Week: Foot Care - Shoes and Socks
Proper shoe and sock selection before the event is key to keeping your feet healthy and preventing blisters and other problems with your feet. Buy shoes at the end of the day when your feet are a little swollen and ensure that your shoes are the correct size and fit the architecture of your foot. Have your foot measured for length and width for proper fit.

The first training for Walkers for Knockers 2008

2008-03-30T09:52:00.000-07:00

Countdown: 24 WeeksYour Training Schedule for This Week:

Monday Rest
Tuesday 3 miles Easy walking
Wednesday Rest
Thursday 3 miles Moderate walking
Friday 30 minutes Easy cross-training
Saturday 3 miles Easy walking
Sunday 3 miles Easy walking

GO TEAM!

A nasty rumor!

2007-11-07T08:49:00.001-08:00

I have heard through the grapevine that the Breast Cancer Site is not getting enough hits to get funding for free mammograms. This must be fixed, please go there right now to help alleviate this problem.

THANK YOU!
Walkers for Knockers