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This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

By now your 4 or more weeks into your training.  By this time some of the excitement of beginning is wearing off and we’re still a long way from the event.   If you find your motivation is starting to fail, below are some reminders of the benefits of this training program.  

But before we get into that, I’d like to thank you again for what you are doing. Your training and fundraising will make a difference for the many families impacted by brain cancer. A friend of mine recently was diagnosed with a brain tumor. As I watched he and his family struggle with the diagnosis and decide which of his limited treatment options to take, I felt angry and inspired again.   He knows he has just a little time left and he and his family are desperately trying to come to terms with this difficult diagnosis.  What you are doing will make a difference for my friend and others like him… so thank you again.

We all know exercise is good for us and we should do it more. We also know spinach is good for us and we should eat it more.  I honestly didn’t start eating more spinach until I discovered creamed spinach and spinach dip (spinach mixed with sour cream).  The point is, you have to figure out what makes exercise delicious.

One of the ways I make exercise delicious is to notice and focus on the ways exercise makes me feel when I am not exercising.  I won’t list the obvious ways exercise is good for you, the mainstream media has done a great job with that.  I want to enumerate the ways exercise benefits me mentally and spiritually.

1. Exercise makes me more alert and productive.  For three hours after I exercise, I am clear thinking and motivated. This is such a noticeable benefit of exercise that lately I’ve started to go directly to my computer after exercise (do not  take a shower, do not collect a breakfast) and jump into the most challenging project I have.  This has reaped great rewards in terms of getting hard things done.
2. Exercise makes me sleep better. As a menopausal woman, good, deep sleep is a rare treat.  When I exercise, particularly long or hard, I fall asleep more quickly and sleep more deeply.
3. Exercise makes me happy, just ask my husband. Early in our marriage when I was cranky or irritable, my husband would kindly (and sometimes not so kindly) suggest I go out for a run.  He knew that when I got back I would be calm, happy and ready to deal with whatever had set me off before the run.
4. Discipline begets discipline.  No one demonstrates this more than my son Steven.  He is married, with a child and one on the way. When we talk, I always ask him how his workouts are going.  The reason I ask him is that I know if he is working out, then everything else in his life is going well. By his own admission, when he works out he is a better husband, father and employee and, in general, feels much better about himself.
5. Exercise gives you more hours in the day.  Exercise can be the first thing to go when life gets hectic.  I have found from long, painful experience that things are a lot easier on days when I exercise. There is some kind of magic going on here that I don’t really understand. When I exercise I seem to have more time to do everything else. Invest an hour in exercise and get back 2 hours – don’t ask me how it works, it just does. Try and see for yourself.

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

Hopefully your training is off to a good start and you are also beginning your fundraising campaign. Remember to go steady on both!

Crossing the Canyon in one day requires just a little equipment, but it makes sense to have it early in your training so that you can use it during your training.  

1. Waterproof Sunscreen – remember to use it during your training, and bring it with you on the trip.
2. Camelback-type water bladder (enough to carry at least 100 oz).  Use it while you train so you can get used to drinking from it frequently and refilling it as needed.
3. Lightweight hiking shoes or running shoes. Whatever shoes you decide to wear, train in them.
4. Bodyglide or vaseline – I use this under my bra straps and on my toes to keep blisters from forming.  Your first long hike should show you where you are likely to develop rubs or blisters.
5. Food – carry high calorie easy to eat foods with you on your long endurance hikes.  Trail mix is named that for a reason. It’s loaded with calories and easy to carry.  
6. Camera – if you are planning on bringing it on the hike, get used to carrying it. At the very least carry a cell phone on your training hikes so that you can call someone if you get into trouble.
7. Buff – this is a terrific piece – something you can wear on your head or neck that will keep you warm or cool.  I bought one for Crossing The Canyon last year, and have worn it many times since.  The description from the Buff website says it all:  multifunctional tubular accessory ideal for many activities. Designed to keep you warm in the cold, will also wick moisture (sweat) away from your skin to keep you cool when it is hot. The lightweight, breathable, microfibre fabric is extremely comfortable to wear. USES: can be worn as a neckerchief, headband, wristband, mask, hair-band, balaclava, scarf, headband, scrunchie, saharaine, pirate cap, beanie and bandana.
8. Salty foods and/or electrolyte pills. As you train this summer and fall, be sure to replace your lost electrolytes with electrolyte pills or salty foods such as pickles or salty chips. I take a product called Salt Sticks which has sodium and other electrolytes in it. When I am sweating heavily, I take a pill every hour or so.  

Keep up the good work with your training and fundraising!

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

Fundraising for brain cancer research will bring a sense of purpose to your training over the next months and weeks.  It’s much easier to train when you know your event will benefit others.  It can be challenging fundraising though, so below are some tips to help you get started.

1. Start early.  As soon as you have your fundraising page set-up begin fundraising. E-mail people the minute you start.  E-mail them frequently. Do a weekly blog talking about your experience training and send that out to friends and family.
2. Ask, Ask Ask and don’t be inhibited about it.  Get over the nervousness early in the process.  Remember you are asking your friends and family to give to a charity that will give hope to people with brain cancer. Hope is in short supply when it comes to brain tumors.  Be proud of raising money for 3000 Miles to a Cure.  Remember you’re giving people an opportunity to be selfless and help others.  
3. What’s your personal connection to the cause? Do you know someone who has brain cancer, someone who whose family was impacted by a brain tumor? Were you inspired by someone who led you to do the Crossing the Canyon?  Read about brain tumors to understand it’s impact. Read about research and the hurdles that researchers must overcome to find a cure. Talk frequently about your connection to the cause.
4. Create a fundraising letter/e-mail that is compelling and personal.  It must explain why you are raising money for 3000 Miles to a Cure, and why it’s a great cause for people to donate to.  Tell people your personal story, what brings you to this cause.
5. Include a call to action in your fundraising letter.  This seems obvious, but be sure to ask for donations and to ask your supporters to forward the request to others who may support 3000 Miles to a Cure.  
6. Share your story with everyone and anyone you can think of.  Most people know someone who has suffered from cancer.  It’s impossible to predict who will relate strongly to your cause.  If you are doing the crossing with some one particular in mind, be sure to reach out to that person and/or their family and community for support.. Use snail mail too. Many people will respond to a letter or card they receive in the mail more readily than to an e-mail. Other communities to remember: neighborhood association, work friends, congregation and clubs.  
7. Social Media.  Tell your story on facebook, twitter and instagram.  People may like or share your story and increase your reach.  Social media is also a great way to keep people posted on the progress of your training and fundraising.  
8. Follow-up.  If someone promises to donate, set a reminder on your calendar to follow-up. Don’t be too aggressive, but most people don’t mind being reminded if they have already committed to giving.  
9. Send personal thank you notes to every contributor. Make sure they know that their gift will have an impact on people who are fighting brain cancer and their families.

Fundraising is an opportunity to bring people together for a cause. Most people are delighted to give if they know it is a cause you care about.  Asking for their support allows your community to become  part of something bigger than themselves.

This is part of a Crossing the Canyon blog series. In it, we’ll share training tips, motivation and some fundraising suggestions. If you’re planning to hike, check out Maria’s 12 Week Couch to Rim to Rim training plan here. For more information about Crossing the Canyon or to sign up to join the team, head here.

We’re grateful you are joining us in this adventure! Experiencing the descent from the North Rim, crossing the Colorado River and ascending onto the South Rim of the Grand Canyon is incredibly beautiful and deeply symbolic of the fight against brain cancer.

Thank you for your commitment to use this experience to raise funds to fight brain cancer. Last year, when I did it for the first time, I was changed by the experience. I hope as you train for your crossing, and raise funds to fight brain cancer, you experience the pleasure of an increasingly fit body and the knowledge that you are using this experience to improve lives and give hope.

Crossing the Grand Canyon in a day is a great physical challenge. It will be more enjoyable and safe if you are in excellent physical condition. Today and in the upcoming weeks we’ll present training tips, motivational words and fundraising suggestions.. Most of the training tips will be for those of us who plan to hike the event. If you plan to run it, please follow a marathon training plan like this 16 week mountain marathon training plan.

1. A couple of disclaimers:
   This is a strenuous event. Once down in the canyon, not finishing is not an option. There is no quitting if you are injured. Please come to the event physically prepared.
2. Before starting this or any exercise program, you should consult your healthcare professional.

12 Week Rim to Rim Hike Training Plan

The training plan consists of walking, stair climbing, squats and lunges, and cross training. Walking is the most important part of the program with increasing endurance walks each week. Be sure to leave enough time on Saturday or Sunday for the long walk of the week. I find getting up very early and beginning my long walks before anyone else is up works well. When I get back, I’ve had a good workout, but I still have some of my Saturday left. Towards the end of the program, the long walk gets up to 22 miles. You might want to plan a couple of weekend trips somewhere new where you can enjoy the longer weekend walks. It’s also helpful to find someone to walk with. When I’m doing my longer walks or runs, I’ll get different people to walk with me for different parts of it. For instance, my husband might do the first few miles, my son the next section and a friend another part. If I’m doing my long walks solo, I will sometimes listen to a audio book or music. If you are doing your endurance walks in very mountainous areas, you can make them a little shorter.

On Monday after two days of weekend walks, an easy one or two mile walk can loosen up your legs. On Wednesday you’ll do a fast walk to improve your aerobic capacity, this should feel hard enough to leave you a little breathless.

Stairs: Doing stairs if you live in a flat area is very helpful for preparing for the ascents and descents of the Grand Canyon. I live in an area with no hills so I spend one day a week walking/jogging the stadium steps at my local high school. Both ups and downs are important.

Lunges and Squats: Lunges and squats, like stairs, prepare your muscles for the rigors of the canyon. Lunges and squats also help protect you from injury.

Squats: Stand with legs shoulder width apart and arms at your sides. Swing your arms forward and up, raising them above your head, palms facing forward. At the same time, bend your knees as if you were sitting in a chair. Hold the Squat briefly, then stand up by pushing through your heels, until you are in a full upright standing position.

Lunges: Stand upright, feet and legs together, hands on hips, elbows out to sides. Step your right leg backward. Bend your left knee until the kneecap is directly above your foot, causing the leg to form a 90-degree angle. Simultaneously lower your right leg until the knee almost rests on the ground, forming another 90-degree angle. Step back to starting position, and repeat, stepping backward with the left leg. Continue to alternate legs

In general, the harder days are followed by easier days. If you find yourself very tired, back-off on the next workout or take a day off. If you have pain in a knee, hip or ankle on one side, see if it gets better after a few minutes warm up. If not, stop and take a few days off.

Cross training: This should be something you enjoy that is completely different. Yoga or swimming would be excellent choices.