The Susan G. Komen 3-Day
3 Beautiful Days
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Susan G. Komen 3-Day

Countdown: 3 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 24-Week 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

Skip to Your Fundraising Step of the Week: Track Your Progress

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.

Click here to add a daily training reminder to your Outlook calendar.

Your Fundraising Step of the Week: Track Your Progress
Log in to your Participant Center today and visit the Progress area to track your donations as they come in. You can print your full donation history and see the details of each donation you have received.

To reprint a receipt for your donors, in the list of Donation History, you can select “Receipt” under the actions column for any donation.

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.

 

 

 

 

For more information about the Susan G. Komen 3-Day®, visit The3Day.org.
For more information about Susan G. Komen for the Cure®, visit komen.org.

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