Countdown: 14 Weeks

Susan G. Komen 3-Day^® would like to thank New Balance, the official training partner of the Komen 3-Day, for sponsoring the Virtual Personal Trainer.

Your 16-Week 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

Skip to Your Fundraising Step of the Week: Customize Your Personal Fundraising Webpage

Training Tip of the Week: Foot Care - 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, second 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 bandage 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, New Skin^® or Tuf-Skin^® 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.

Your Fundraising Step of the Week: Customize Your Personal Fundraising Webpage
Log in to your Participant Center right now and go to the Personal Page tab. Click the link to open the page for editing, and upload a photo of yourself or someone you are walking to honor. Then in the text area, tell the story of your connection to breast cancer or why you are walking. Let it come from the heart, and your donors will be inspired to give.

NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day, you should first consult a physician and have a physical examination.