Wednesday, September 5, 2012

Countdown: 11 Weeks

I finally feel like we are getting closer to the 3-Day Walk in San Diego.  I have been following the walking program on and off since 24 weeks out. Now that I am closer, I feel I need to hit all of my walks going forward.

The plan for this week:

Last night I got in 4.25 miles on the treadmill, for easy walking I set the speed at 3.5mph and just got it done. 

Each week I get an email letting me know the mileage I need to walk. Along with that email is usually some sort of training tip. This week the tip was about stretching - I thought I would share. I need to get better about stretching so this is  great reminder. 

Training Tip of the Week: StretchingStretching is the key to helping you maintain flexibility and avoid injury. You will be amazed by how much it helps your walking. To help increase your flexibility you might want to consider adding a yoga or Pilate's 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.
I did recently purchase travel stick that I plan to carry with me in my backpack during the walk.  I also plan to utilize compression socks along the way as well to help keep the soreness down. I have been considering getting some compression shorts, but I don't know if my legs would want to be crammed into them all day. Maybe for recover?

Are you good about stretching?

1 comment:

  1. I go in spurts. I know I would feel so much better if I would just make it a habit and always do it, but I'll be good for months then I fall off the wagon. I also like to focus on the ones I like and spend less time on the ones I don't like (and usually those are the ones I need more...)