and many, many more to go for my training for the 3Day. I've been feeling like crap lately so when I woke up this morning, I remembered that when I used to work out or even just training for the 3Day last year, it made me feel better. Not so blue anymore. So, I got the kids on the bus and went walking (because if I went home first I'd find some reason to not walk) and did 3 miles in under an hour. It started out nice and cool but once the clouds went away and the sun came out I was HOT! I came home, drank a huge glass of water and then did my 5 Day Abs. If I can keep this up I'll be happy. Eventually each day I need to be walking more then 3 miles for the 3Day but I'll get there. One step at a time right?

Your Training Schedule for This Week:

Monday Rest

Tuesday 5 miles Easy walking

Wednesday 45 minutes Moderate crosstraining

Thursday 6 miles Moderate walking

Friday 45 minutes Easy crosstraining

Saturday 18 miles Easy walking

Sunday 15 miles Easy walking

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 factor 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.

All content, including information and images contained in the email are for general informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis or treatment. The training information contained in this email is meant to be used as a guideline. Before you begin any training plan, you'll want to consult with your doctor to go over your current physical condition and determine what you are able to undertake safely.

Your Training Schedule for This Week:

Monday Rest

Tuesday 5 miles Easy walking

Wednesday 45 minutes Moderate crosstraining

Thursday 6 miles Moderate walking

Friday 45 minutes Easy crosstraining

Saturday 10 miles Easy walking

Sunday 6 miles Easy walking

Training Tip of the Week: Fluids

Recent 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 overdiluting 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 greater than 1 hour.

NOTE: The Breast Cancer 3-Day provides healthcare and training information for educational purposes only. This information should not be used as a substitute for the advice of your physician or other qualified healthcare provider.