Let s walk. Sept , 2009 THE OFFICIAL CHALLENGE WALK MS MAGAZINE. Be prepared on event day, event details How to pack.

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1 THE OFFICIAL CHALLENGE WALK MS MAGAZINE Let s walk Sept , 2009 Be prepared on event day, event details How to pack pg. 3 pg. 4 Weekend itinerary pg. 5 Prize structure and fundraising fine print pg. 9 Online fundraising Team up pg. 11 Training guide pg. 12 pg. 10

2 2 Congratulations! You re on board for one of the best weekends in the Twin Cities. Thank you for making an amazing commitment to create a world free of multiple sclerosis. We welcome you! You have embarked on a journey it is called Challenge Walk MS for a reason. It will test your physical, emotional and fundraising strength. We are here for you every step of the way. Take advantage of not only us, but fellow Challenge Walkers. Let us guide you through everything from setting up your personal Web page to training. or call me whenever you need fundraising advice, training tips or words of encouragement. I look forward to presenting you with a weekend of a lifetime this September. Cheers, Allison Wagner Challenge Walk MS Director or awagner@mssociety.org New this year Two-day option We know you have busy schedules so we created an event to adapt to your lifestyle. Choose from two options: n Two days, 30 miles, Sept. 12 to 13 n Three days, 50 miles, Sept. 11 to 13 $900 in 09 This year the pledge minimum is $900, whether you choose to walk 30 or 50 miles. But why stop fundraising there? We have great prizes to motivate you to fundraise beyond your wildest dreams. Challenge Walk MS is going to the 80 s! Remember break dancing, Footloose, leg-warmers and fluorescent colors? Well, it will all be back Sept. 11 to 13. Enjoy Challenge Walk MS as staff and Crew put on a weekend dedicated to the sights, sounds and fashion of the 1980s. Feel free to embrace this decade once again with your own walking attire and team T-shirts.

3 3 Details Foot Notes Enclosed is an envelope that says Top Secret on the cover. This is for your Foot Notes. You are taking on a huge challenge need some further inspiration and motivation? Please follow the instructions on the envelope. Give this to your greatest supporters. All Foot Notes are due to the MS Society by Sept. 4. Parking Weekend parking is available at the Minnesota Veterans Home and Sabes Jewish Community Center. Staff and volunteers direct you to the correct location upon your arrival. Please make sure to display the weekend parking form, enclosed in this mailing, on your dashboard. Check-in and pre-check-in This is where you receive your event credentials, including your name badge, weekend itinerary and mileage information in addition to your luggage tags. If you raise $900 by Sept. 3, you have the perk of pre-check-in. Pre-check-in is at the MS Society office Thursday, Sept. 3, from noon to 7:30 p.m. Avoid long lines on event day raise $900 by Sept. 3! If you are unable to attend pre-check-in, check in as follows: n 50-mile walkers check in Friday morning at the Minnesota Veterans Home 6:30 to 7:30 a.m. n 30-mile walkers check in Friday evening 5 to 6 p.m. or Saturday morning 6 to 7 a.m. Walker ID and emergency/medical information Walkers must wear credentials at all times during the event. You receive these at check-in. Also carry identification and any necessary medical information; these may be easily stored in the credential pocket. Bulletin board page Do you have a fundraising dance, wine tasting event, silent auction, golf outing, party, etc., coming up? We can help you promote it. Just visit MSsociety.org and click Fundraising Events on the left-hand navigation, then Challenge Walk MS: Twin Cities. You ll see the Bulletin Board on the left-hand navigation bar. Fill out the online form and we ll post the event information on our Web page. Support and meals Challenge Walk MS: Twin Cities is a weekend of full support. We provide breakfast, lunch and dinner each day, water and snack stops, hot showers, nightly entertainment, route guides and markings, transportation for gear from overnight to overnight, medical support and transportation between rest stops. Vegetarian options are available at every meal. Cheering stations We encourage your friends and family to come out and help cheer you on at the following locations: Friday, Sept. 11 Cedar Lake Point Beach off Cedar Lake Parkway. There is a small pay-parking lot. Walk down the path toward the lake to find rest stop. Invite cheerers to be there between noon and 4 p.m. Saturday, Sept. 12 First station, the west side of the Stone Arch Bridge in Minneapolis. Invite cheerers to be there between 8:15 and 11 a.m. Second station is at the State Fairgrounds in front of the Grandstand. Invite cheerers to be there between 10:45 a.m. and 2:45 p.m. Sunday, Sept. 13 Minnesota state Capitol. Invite friends, family and sponsors to witness your arrival and cheer you on. Tell cheerers to be there by 11:30 a.m.

4 4 Luggage Each walker is allowed to bring three pieces of luggage. Your luggage is transported on trucks for the weekend and unloaded in numbered rows according to your luggage tags. In order to keep your luggage as organized and accessible as possible, you are responsible for loading your luggage onto a truck at the start of each day and for claiming it at each overnight location by showing your walker number. You receive three luggage tags. Please attach these tags securely to your luggage. All of your belongings must fit into three bags. This includes your sleeping bag, air mattress, pillow and tent if you choose to camp outdoors. Please keep each bag under 40 pounds for the sake of our wonderful volunteers who transport them all weekend. A fourth luggage tag is provided for you to bring along another small bag. You will have access to this bag at the lunch rest stop each day. It s a perfect place to put extra socks or a fresh pair of shoes. This small bag is then transported to the finish. Do not pack anything that will break or leak. It is also a good idea to line the inside of your bags with plastic to prevent your clothing from getting wet in case of rain. How to pack Check-in materials q Final contributions if they are not already mailed or collected online and your ID number Clothes q Walking clothes (avoid cotton) q Extra shoes and socks (to put in the small bag that will be brought to the lunch stop every day) q Shower shoes q Gloves/hat for cool weather q Long pants for cool weather q Jacket/sweater/warm shirt q Tank top and shorts in case of hot weather q Rain gear q Lounging clothes for after your walk q Swimsuit (just in case) Sleeping gear q Pajamas/robe q Waterproof tent (if camping outdoors) q Sleeping bag and small pillow q Sleeping pad or air mattress Personal gear q Travel size toiletries q Sanitary products q Insect repellent q Small flashlight q Pain reliever and prescribed medication q Camera and film q Towel and washcloth in baggy q Identification and medical insurance card (carry these with you at all times) q Journal, book or magazine q Notepad for collecting addresses of new friends Walking essentials q Foot care (blister kit/moleskin/ bandage) q ACE bandage (one or more) q Body Glide q Sunscreen for your lips and skin q Two large water bottles q Fanny pack to hold money and ID q Hand sanitizer q Energy bars q Tissue

5 5 Weekend itinerary Day 1: Friday, Sept mile option begins Start site Minnesota Veterans Home (5101 Minnehaha Ave. S., Minneapolis, MN 55417) 6:30 to 7:30 a.m. n Arrive at the Minnesota Veterans Home where volunteers direct you where to park and where to load your overnight luggage and halfway bag. You may choose to be dropped off or park for the weekend. If parking for the weekend, make sure to bring the enclosed weekend parking form and display on your dashboard. Check in at Building No. 15 in the entryway that says Chapel of Peace above the glass doors. Drop off your final contributions and waiver form and pick up your credentials. Enjoy a continental breakfast before the opening ceremony. 7:30 to 8:15 a.m. n Opening ceremony Friday route Challenge Walk MS: Twin Cities 2009 starts out with a bang! Friday s route is approximately 20 miles. Enjoy the beautiful scenery as you wind around the Twin Cities chain of lakes over to St. Louis Park. Friday overnight Sabes Jewish Community Center Noon to 5 p.m. n Walkers arrive at Sabes Jewish Community Center n Check in with event staff n Luggage unloaded in numbered rows n Facility offers private showers, locker rooms and swimming pool 5 p.m. to 6 p.m. n Two-day, 30-mile walkers check in for the evening 6 p.m. n Dinner and program followed by announcements 7:45 p.m. n Friday night flick in theater Rest stops and pit stops Rest stops and pit stops are located every 1.5 miles. Rest stops are stocked with water, sports drinks, fruit, snacks and toilets. Pit stops have only water and toilets. 10 p.m. n Goodnight, lights out

6 6 Day 2: Saturday, Sept mile option begins Start site Sabes Jewish Community Center 5:30 to 6 a.m. n Rise and shine 6 to 7 a.m. n Two-day, 30-mile walkers check in for event 6 to 7:30 a.m. n Hot breakfast and coffee served 6:30 a.m. n Route support in place, you may begin walking 7:30 a.m. n Group stretch and welcome new walkers, weather permitting outside 7:45 a.m. n Must be on the route Saturday route While walking 20 miles, take in the sights of the city skyline along with the Mississippi River and venture through the Minnesota State Fairgrounds and Como Park. Saturday overnight Roseville High School 12:30 to 5 p.m. n Walkers arrive at Roseville High School n Luggage unloaded in numbered rows n Facility offers private showers and locker rooms 3 to 6 p.m. n Relax and take advantage of massages 4 to 5 p.m. n Self-help group meeting for people with MS in cafeteria n Self-help group meeting for care partners in cafeteria 5 to 6:30 p.m. n Dinner 7 p.m. n Pep rally followed by announcements 10 p.m. n Goodnight, lights out

7 7 Day 3: Sunday, Sept. 13 Start site Roseville High School 5:30 to 6 a.m. n Rise and shine 6 to 7:30 a.m. n Hot breakfast and coffee served n Luggage and half-way bags loaded in front parking lot 6:30 to 7:45 a.m. n Stretch and begin walking Sunday route Victory March and closing ceremony We begin our final mile, known as the Victory March, from the James J. Hill House promptly at 11:30 a.m. Please plan accordingly. If you are still on the route near the time of our victory march, you will be picked up and transported to the staging area. From there we march as a group to the closing ceremony at the Minnesota state Capitol. The final steps of your journey cover approximately 10 miles. This final stretch takes you down historic Summit Avenue in St. Paul. At the James J. Hill House we gather for brunch as you prepare for the victory march to the Minnesota Capitol. Pre-finish and finish 9 to 11 a.m. n Check in at pre-finish n Brunch is served n Tour the James J. Hill House n Register for Challenge Walk MS: Twin Cities 2010 for only $25 n Team photos 11:30 a.m. n Victory March begins promptly 12:15 p.m. n Closing ceremony n Finish line photos 12:45 p.m. n Shuttle leaves for Minnesota Veterans Home or Sabes Jewish Community Center

8 8 Fundraising clubs Raise enough money on Challenge Walk MS: Twin Cities and you will become a member of one of these prestigious clubs. The pride you will feel knowing what difference your efforts make in the lives of people with MS will amaze you. The more money you raise, the more perks you receive. VIP Club Raise $3,000, join the VIP Club Not only will be able to choose a prize from either Levels 1, 2 or 3, but you will be invited to the Sylvies Nov. 21, The Sylvies is the MS Society s big event to celebrate and recognize all top fundraisers, volunteers, sponsors and donors. Set your fundraising goals high and watch for your invitation. Choose one prize from Level 3 (see Page 9) or you may choose one item from Levels 1 or 2 instead. 1. Personalized mile markers along the route 2. Recognition on the Web 3. Invitation to the Sylvies 4. Recognition on event credentials Mission Stars Club Raise $9,000 or more, join the Mission Stars Club This is the big ticket. If you raise $1 for each of the 9,000 people with MS in Minnesota and western Wisconsin, you re not only going to get all the perks of the VIP Clubs, but you will be spoiled on the event with treats and recognized throughout the year. Choose one prize from Level 4 (see page 9) or you may choose one item from Levels 1, 2 or 3 instead. 1. All the rewards for the VIP Club 2. Rest stop in your honor 3. Mission Stars Club fleece vest in your inaugural year 4. On stage recognition and globe presentation at the Sylvies Tour of Champions For one, raise $9,000; for two, raise $15,000 and choose the Tour of Champions The Tour of Champions is a great winter getaway for the National MS Society s top fundraisers. Enjoy four days of sightseeing and new adventures while forming lasting friendships with other MS event participants. Raise $15,000 or more and bring a guest dates to be announced, destination is Las Vegas. 1. Airfare from the Minneapolis/St. Paul Airport; ground transportation provided 2. Hotel accommodations (double occupancy)

9 9 Prize structure The fundraising fine print In order to process all of your money before the event, we have set a few important dates for you to remember. These dates are not your last opportunity to turn in money. These are guidelines to help us the day of the event and new national policies. Fundraising minimum: The pledge minimum required to participate in Challenge Walk MS is $900. You cannot participate without confirmed pledges totaling a minimum of $900. Be prepared with a Visa or MasterCard to charge your remaining balance before taking one step on the course. Pledge transfers: Due to the lowered pledge minimum, pledge transfers are not allowed after Sept. 3. Mailed donations: All mailed donations must be received by Thursday, Sept. 3, Do not mail any pledges after Sept. 1, simply ask your donors to give you their checks directly so you may bring your remaining pledges to the event check-in Friday or Saturday. Online donations: Online donations received after Sept. 3 may not be reflected in your pledge total at check-in. You may print out your online pledge page Friday, Sept. 11 to ensure all records are correct. Raise $1,000 in confirmed pledges by Aug. 1 and receive a Challenge Walk MS: Twin Cities runner s cap at check-in. All pledges are due on or before Sept. 11 for 50-mile walkers and Sept. 12 for 30-mile walkers in order to participate in Challenge Walk MS: Twin Cities. Prizes are based on money turned in on or before Sept. 11 and 12. After the event, you will receive directions along with a certificate and prize redemption code. For Levels 2 to 4, you may choose a prize option from your level or from a lower level. To view prizes and apparel, visit Level 1 Raise $1,500, choose one of the following: n Long-sleeved shirt n Beach tote bag n Ladies Clearwater full-zip fleece vest n Mens wicking T-shirt n Toiletry case n Street pack Level 2 Raise $2,000, choose one of the following: n Spectator blanket with bag n Ladies Infinity short-sleeved top n Ladies Infinity long-sleeved top Level 3 Raise $3,000, choose one of the following: n Ladies Evolution micro-fleece jacket n Nantucket jacket n Ladies Emlore full-zip sweatshirt n Messenger shoulder brief n Mens Zermatt fleece vest n New Englander waterproof rain jacket n Mens Ultima softshell jacket n Ladies softshell jacket Level 4 Raise $5,000, choose one of the following: n Ladies quilted jacket n Ladies quilted vest n Ladies system shell n Newport picnic set n Mens Grivola fleece jacket n Mens system shell n Mens Catalyst soft-shell jacket The MS Society purchases all prizes. Prizes are based on money turned in by Sept. 11 and 12. Prizes are not cumulative. Prizes may not be redeemed for cash. Participants are responsible for paying taxes on all prizes. We reserve the right to substitute prizes of equal or greater value. After the event, via mail, you will receive directions along with a certificate and a prize redemption code. For levels 2-4, you may choose one prize option from your earned level or one prize option from a lower level. Pledges received from non-participants are 100 percent deductible. For participants, pledges over $ are deductible for federal income tax purposes. Sponsorship of society fundraising events does not connote that the National Multiple Sclerosis Society recognizes superiority in products or services provided by the sponsoring entity over other entities providing like or similar products or services.

10 10 Online tools make fundraising fast, simple Fundraising in tough times Times are tough right now but MS doesn t slow down when the economy does. While fundraising may seem challenging, people with MS need your help now more than ever before. Ask potential donors to give whatever they can and remind them that every dollar moves us closer to a world free of MS. Anticipate smaller donations cast a wider net and ask more people to pledge you. Remember, there has never been a more important time to help families affected by MS ask boldly for support. How it works Everyone who registers for Challenge Walk MS gets a Participant Center, the online hub for managing online fundraising efforts. From the Participant Center, you can edit your Personal Page, the Web page that your friends and family see, send to donors, manage your campaign and, for team captains, follow your team s progress. To get to your Participant Center, log in to your Challenge Walk MS event and click on Participant Center. At your Participant Center homepage you will be prompted to: 1. Update your Personal Page. It s easy to change the layout, colors, and story and to upload pictures to your Personal Page. Make it about you and your friends and family will make generous donations! You can even keep a blog on your Personal Page. Friends and family can pledge you and add their thoughts to your comments. 2. Send s to friends and family asking for their support. You can easily import contacts into your Address Book from other applications such as Microsoft Outlook, AOL or Yahoo! Mail by following step-by-step instructions or you can add them manually. In just a few clicks you can select and send an appeal for support or a thank you . Use a prewritten or write your own. Simply open a message from the Suggested Messages list. Your name, address, subject line and body text areas will already be filled in. Change it as you like and click send. 3. Fundraise online. n Track your individual, ongoing fundraising progress. n Update your fundraising goal. n View reports on your team members contributions. n Send follow-up messages and thank you s to your supporters. The National MS Society, Minnesota Chapter is a nonprofit organization that meets the standards of all major charity review agencies. More than 75 percent of every dollar is spent on programs and support services for people affected by multiple sclerosis and MS-related research. Your generous contribution moves research closer to a cure and helps people with MS and their families, friends and care partners move their lives forward.

11 11 TEAM UP What makes a team? It only takes four or more people to join together and form a team. Teams come in all shapes and sizes, anywhere from four to 80 people. Why form a team? Because joining the movement is more fun with others around! Plus you can train and fundraise together. Forming a team is easy! Designate a team captain, make up a fun team name, and when you register online for Challenge Walk MS: Twin Cities, choose the option create a new team. When registering for the event, team captains must register first This is your opportunity to enjoy a great walk with friends and family members, bond with co-workers, boost office morale and join the movement to end MS. Fundraise together When you share the experience with three or more team members you can also share in fundraising. By joining forces to fundraise, you expand your circle of potential donors while motivating one another to fulfill your team s fundraising goals. Train together One of the biggest perks of forming a team is that you already have training partners. Training as a team keeps the momentum going and helps you support one another every step of the way. All of you will appreciate getting in shape together. Team competitions Showcase your team s talents at the pep rally Saturday night! There will be team competitions for best team T-shirt, best team song/poem, best team flag and more. Before the event design your team T-shirt and practice striking a pose. Gather your team to write a poem or song lyrics and start rehearsing. This is a great opportunity to get your team in the Challenge Walk MS history books. Team photos Team photos will be taken at the pre-finish on Sunday.

12 12 Challenge Walk MS: Twin The spirit and adventure of the Challenge Walk MS experience begins not on the first day of the event but the moment you begin training. The training process is a journey unto itself that rewards you with better health and fitness, greater calmness and energy in your daily life, more self-confidence, and more fun during the Challenge Walk MS weekend. This training guide is designed to provide all the information you need to prepare for this event in an easy-to-understand format. It covers: n essential gear n walking techniques n building fitness n sports nutrition n other important topics You will find this guide to be an invaluable resource in preparation for the challenge. Initial fitness assessment The starting point of the training process is different for individual walkers. For example, a 25-year-old who has exercised consistently since childhood will begin the training process at a higher level than a 45-year-old who recently quit smoking. Before beginning this or any other training program, it is important that you assess your present state of health and fitness so that you may begin with a level of training that is tailored to your capacity. If you are in good health and have been exercising, you will most likely be able to begin the 12- or 18-week training program detailed on Pages 14 and 15 of this packet. In any case, your first week of training should contain a walking volume that is roughly equivalent to, or just slightly more than, the average amount of exercise you have performed in recent weeks. Consult a doctor before beginning your walking program if you are older, sedentary, overweight, or have diabetes, high blood pressure, a heart condition, are pregnant, or have any injury or health condition or risk factor that may affect your ability to safely handle the rigors of a walking program. The National Multiple Sclerosis Society is proud to be a source of information. Our comments are based on professional advice, published experience and expert opinion. The National Multiple Sclerosis Society assumes no liability whatsoever for the use or contents of any product or service mentioned.

13 13 Cities Training guide Essential gear for walking One of the nice things about the activity of walking is that it does not require any fancy or expensive equipment. However, certain clothes and shoes are better suited to fitness walking than others and it is important that you use gear that is designed for this use. Quick Tip Use a lightweight flexible shoe with a low heel base. Shoes The average participant training for Challenge Walk MS takes nearly half a million steps and nearly 100,000 on the event weekend alone. So it s critical to find the right shoes. Unfortunately, most shoes sold as walking shoes are too stiff and heavy for more than a few miles of easy strolling (on carpet, in a mall, etc.). A lightweight, flexible running shoe with a relatively low heel is a much better choice for most walkers. Look for the following characteristics when shopping for walking shoes: Flexibility: Both in the forefoot and medially (side to side). Your shoes must be flexible enough to allow your feet to roll from heel to toe when you walk or you ll wind up with a very stumpy stride and sore shins. A low heel: The bigger the heel on the shoe, the more your feet will slap the ground when you walk. With a low heel your feet will roll very easily along the ground. A wide toe box: Make sure there s plenty of wiggle room for your toes to spread out when you walk. Cramped toes will become blistered toes. Fit over fashion: No matter what shoes you choose, the most important consideration is the way they fit your feet. When shopping for shoes, wear the same socks as well as any shoe inserts or orthotics you will wear in training or on walk weekend. Also, your feet will swell during the day so try on shoes late in the day preferably after a workout when your feet are largest. Don t be afraid to walk around the store to make sure the shoes fit in action. Once you ve found your perfect shoe, consider buying a second pair. Alternating shoes from day to day will extend their life and ensure that you ll always have a dry pair. You may even want to try another model or brand for your second pair since different shoes will change your walking mechanics enough to work slightly different muscles. Body Glide This is a must have for people prone to chafing and blistering. Body Glide and related products contain ingredients that penetrate the skin and create an invisible barrier to help guard against the rubbing that leads to chafing, blisters, rash and other skin irritation. Socks Even with the perfect shoe, a cheap pair of socks can cause blisters. Look for thin socks made of a wicking material, and make sure they fit. Remember, cotton is rotten! Inserts If you have shin, knee or lower back pain when you walk, you might want to consider a shoe insert. Inserts are designed to keep your feet in the proper position when you walk, and give them better support and cushioning than you ll get from the flimsy sock liners that come with most shoes. A pair of arch supports that you can purchase in most stores are better than the ones that come with most shoes, but if you really want to treat your feet right, spring for a pair of highquality inserts available at specialty running and walking stores. Walking technique Entire books have been written about walking technique, but the best advice can be summed up in two words: walk naturally. Stand up straight, don t swing your arms wildly or take very long strides and you ll do just fine.

14 Training guide Building fitness The most effective way to train for a life-changing event like Challenge Walk MS is to follow a pattern of gradually increasing walking volume. Workout clothes n Your walking attire should be comfortable. Some loose-fitting clothes may cause chafing. When training, test several types of exercise clothing. n Dress in layers so you can remove clothing as you warm up, or put it back on if you are cold. The bottom layer should be made from a lightweight, wicking fabric to pull moisture away from your skin. A longsleeve T-shirt, a lightweight wind/rain jacket on top, and comfortable running shorts and possibly tights on the bottom will prepare you for any type of weather. n Don t forget sun protection! Be sure to pack a hat with a visor, sunglasses and suntan lotion. n Finally, most walkers like to wear a fanny pack to carry lip balm, cell phone, keys, food, etc., and a hydration belt to hold water and sports drink bottles. Getting started Training should begin as soon as you register for Challenge Walk MS. But make sure to assess your fitness and choose a program before charging off toward the horizon. Form a habit quickly by walking five times per week. Your body will need to build up endurance to keep it going for 15 to 20 miles a day. Of course, your initial walks can be very short this is a fitness program, not boot camp! Start a walking journal. Keeping track of your weekly walking efforts will help you to maintain your schedule. Use a calendar format and simply record the duration of each walk, the distance covered and a few words about how you felt. Feel free to record any cross-training workouts you perform as well. Training for long-distance walking Training for a long-distance requires the practice of what is called progressive overload. The idea of progressive overload is to make your body do just a little more work (that is, a little more walking) than it is used to doing, step-by-step, over the period of many weeks, so that your body is able to gradually and steadily gain fitness. The goal of the first week or two is to give your body an opportunity to adjust to consistent walking workouts. With each succeeding week (except for a couple of recovery weeks ) you do a little more walking than you did the previous week until your body is fully prepared to meet the challenge of a three-day, 50-mile walk. Quick Tip Start your training as soon as you register.

15 15 Two walking programs To follow are two training programs, an Ideal Program and a Minimum Program. Ideally, beginning walkers will allow themselves 18 weeks to prepare for the challenge. If you complete the 18-week Ideal Program you will be able to master Challenge Walk MS with energy to spare. The Minimum Program is a 12-week program for beginning walkers who do not have 18 weeks available to prepare for the challenge. It will give beginning walkers just enough preparation to have an enjoyable experience in the event. Walkers who have 18 weeks to train but cannot safely complete 13 miles of walking in one week, as the first week of the Ideal Program calls for, should start with the Minimum Program and then switch over to the Ideal Program at an appropriate point. Experienced walkers with a solid fitness base may begin the Ideal Program at week 4, week 6, or as late as week 10, and repeat the final weeks of the program in order to fill any remaining weeks before the event. Each week the goal is to increase your total mileage safely. This is done mainly by adding to the distance of one long day per week. For the most part you should still rest every other day to recharge your body and muscles, but since you re training for a three-day event you ll occasionally do back-to-back long walks. Speed is not an issue until you are able to walk the distance comfortably, but try to walk a little bit faster one day per week. Thursday is a good day to pick up the tempo. Ideal Program (18 Weeks) Week M T W T F S S Miles 1 OFF 3 OFF 3 OFF OFF 3 OFF 4 OFF OFF 4 OFF 4 OFF OFF 4 OFF 4 OFF OFF 4 OFF 4 OFF OFF 4 4 OFF OFF 4 OFF 4 OFF OFF 4 4 OFF OFF 4 OFF 4 OFF OFF 4 4 OFF OFF 4 OFF 4 OFF OFF 4 5 OFF OFF 4 OFF 5 OFF OFF 4 5 OFF OFF 4 OFF 5 OFF OFF 4 5 OFF OFF 4 OFF 4 OFF OFF 3 3 OFF Challenge Walk MS 56 Each week may be altered to fit your schedule, but sticking to a schedule is important for optimum training. If you find one week is too difficult, repeat it before you progress. Keep track of your weekly walking. Quick Tip Try to walk five times a week (this is not reflected in the Ideal Program).

16 Training guide Cross training There are three forms of cross training that you can use to round out your overall training program. Stretching is essential; strength training is strongly recommended; and cardiovascular cross training is optional, except in cases of injury. Stretching Minimum Program (12 Weeks) Week M T W T F S S Miles 1 OFF OFF OFF OFF OFF OFF OFF OFF OFF 3 OFF 3 OFF OFF 4 OFF 3 OFF OFF 4 OFF 4 OFF OFF 4 OFF 4 OFF OFF 4 3 OFF OFF 4 OFF 4 OFF OFF 4 OFF 4 OFF OFF 3 3 OFF Challenge Walk MS 56 Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for five to 20 seconds. As you hold this stretch, the feeling of tension should diminish. If it doesn t, just ease off slightly into a more comfortable stretch. The easy stretch reduces tension and readies the tissues for the developmental stretch. After holding the easy stretch move a fraction of an inch farther into the stretch until you feel mild tension again. This is the developmental stretch, which should be held for five to 20 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If the tension increases or becomes painful, you are overstretching. Ease off a bit to a comfortable stretch. The developmental stretch reduces tension and will safely increase flexibility. Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don t worry about how far you can stretch. Stretch relaxed and limberness will become just one of the many by-products of regular stretching. Do a light warm-up of walking or jogging for several minutes prior to stretching. Please see the diagram below: the shaded areas are those areas of the body where you will most likely feel the stretch. I really enjoyed the ceremonies. They were festive and informative they made me feel a part of the event Sole Survivor *Note: If you have had any recent surgery, muscle or joint problems, please consult your personal health care professional before starting a stretching or exercise program.

17 17 Stretches for walking 1. Interlace your fingers above your head. With your palms facing upward, push your arms slightly back and up. Feel the stretch in arms, shoulders and upper back. Hold stretch for 15 seconds. Do not hold your breath. Do twice. 2. Start with your hands on your hips, feet pointed straight ahead with knees slightly flexed. Turn your hips as you look over your shoulder behind you. Hold an easy stretch for 10 to 15 seconds. Be relaxed and breathe easily. This is a good stretch for lower back and hips. Stretch both sides. Do twice. 3. Standing with knees slightly bent, place palms on lower back just above hips, fingers pointing downward. Gently push your palms forward to create an extension in the lower back. Hold comfortable pressure for 10 to 12 seconds. Repeat twice. Do not hold your breath. Use this stretch after sitting for an extended period of time. Stretches lower back and chest. 4. To stretch your calf, stand a little ways from a solid support and lean on it with your forearms, your head resting on your hands. Bend one leg and place your foot on the ground in front of you leaving the other leg straight, behind you. Slowly move your hips forward until you feel a stretch in the calf of your straight leg. Be sure to keep the heel of the foot of the straight leg on the ground and your toes pointed straight ahead. Hold an easy stretch for 15 seconds, each leg. Do not bounce. 5. Stand in this bent-knee position. This position contracts the quadriceps and relaxes the hamstrings. Hold for 30 seconds. Stretches lower leg (Achilles tendon area) and ankles. Because these muscles have opposing actions, tightening the quadriceps will relax the hamstrings. As you hold this bent-knee position, feel the difference between the front of the thigh and the back of the thigh. The quadriceps should feel hard and tight while the hamstrings should feel soft and relaxed. 6. Gently pull your right foot (from top of foot) toward buttocks with your right hand until you feel a mild stretch. If necessary, place your other hand on a support for balance. Hold for 15 to 20 seconds. Stretch other leg. Breathe. 7. Start with your feet pointed straight ahead and a little more than shoulder width apart. Bend right knee slightly and move left hip downward toward your right knee. This gives you a stretch in your left inner thigh (left groin). Hold for 10 to 15 seconds and repeat for right leg. 8. As shown in the drawing above, move one leg forward until the knee of the forward leg is directly over the ankle. Your other knee should be resting on the floor. Now without changing the position of the knee on the floor or the forward foot, lower the front of your hip downward to create an easy stretch. This stretch will relive tension in the lower back. Hold the stretch for 20 to 30 seconds. Repeat for other leg

18 Training guide Keep yourself hydrated Drink on a schedule. Specifically, you should drink four to six ounces of water or a sports drink every 12 to 15 minutes during workouts. The heavier you are, the higher the air temperature, and the faster you walk, the more fluid intake you need. For convenience, wear a hydration belt that holds one or two squeeze bottles or a fluid bladder backpack so you don t have to carry anything in your hands. You can find such belts at most running shoe stores. The second component of exercise nutrition is carbohydrate. Carbohydrate is the primary fuel that powers the muscles during exercise. But carbohydrate is available in only a limited supply in the body enough to fuel a couple of hours of moderate-intensity activity in the average walker. When carbohydrate fuel runs low, fatigue sets in. However, by consuming carbohydrate in a quickly and easily absorbed form during exercise, athletes and exercisers can delay fatigue much longer. Sports drinks are more effective than water since they replenish energy. Sports drinks that contain protein in addition to carbohydrate are even better. Why sports drinks offer an advantage A quality sports drink can supply the fluid, electrolytes and carbohydrate walkers need to maximize their endurance. Drinking water alone will not do the job, because it does not replace the electrolytes lost in sweat or the carbohydrates burned for energy. Studies have repeatedly shown that exercisers who use a sports drink during exercise are able to go faster and longer than those who drink plain water. Quick Tip Be sure to drink 12 to 18 ounces of water or sports drink per hour of exercise. During prolonged exercise in warm or hot weather, drinking too much water can also cause a problem. By replacing only the water content of sweat while sweating profusely, walkers continually lower the concentration of sodium in their blood. This can lead eventually to a dangerous condition known as hyponatremia, whose symptoms include confusion, vomiting and dizziness. Therefore drinking a sports drink instead of water is especially important during long walks in warmer weather. Most sports drinks are very similar. The ideal carbohydrate level for a sports drink is six to eight percent, and most sports drinks are formulated accordingly. Also, a majority of sports drinks contain electrolytes in amounts adequate to replace what is lost through sweating. During your longest walks you will probably get hungry. The best solid foods to carry with you and eat during long walks are energy bars. Avoid bars that have more than a very small amount of fat.

19 19 Nutrition for recovery Nutrition is the foundation of post-exercise recovery because it provides the raw materials with which your body can make physiological adaptations in response to training. If you take in the right nutrients, in the right amounts, at the right time after workouts, you will recover far more quickly and thoroughly than you will if you don t practice proper nutritional recovery. Preventing and treating injuries Walking is not as likely to cause injuries as its high-impact cousin running, but there are a few conditions that distance walkers are susceptible to, especially in the early stages of training. Fortunately, it is relatively easy to prevent and treat these conditions. Bad shoes are the culprits in relation to many walking injuries. Always buy your walking shoes from knowledgeable professionals who understand the needs of walkers. Running stores are generally your best bet. For better support, replace the foot beds that come in your shoes with a separately sold over-the-counter foot bed or, if necessary, a custom foot bed made by a podiatrist. Track the number of miles you walk in each pair of shoes and pay attention to signs of wear. Replace them frequently. For Challenge Walk MS itself, be sure to wear shoes that are broken in but not broken down. Look for the opportunities in the difficulties, not the difficulties in the opportunities. Victor Fiorelli

20 Training guide Let s take a look at the three most common walking injuries: Blisters Blisters are abrasions that develop on the foot as a result of friction between the foot and the shoe, and sometimes the sock as well. Blisters can be hard to avoid for the beginning walker and indeed it is quite impossible to pursue a regular distance-walking program without the skin on the major friction areas of your feet being affected. But the goal is to develop protective calluses on these areas rather than blisters. The common sign that a blister is developing is the feeling of a hot spot in a particular area of your foot as you walk. When you feel a hot spot, stop walking immediately and apply a lubricant such as petroleum jelly to the affected area. Lubricate this spot also before beginning your next several walks. This will allow these areas to adapt the friction of walking more gradually and develop protective calluses instead of blisters. If a hot spot does turn into a blister, dress it with a product such as Moleskin or Tenderguard that is made specifically for this purpose. Use the donuting technique of covering the area immediately surrounding the blister but not the blister itself. Do not walk with a bandage covering the blister this will only make the problem worse. Use bandages and antibiotic ointments only between walks to prevent infections and promote healing. Shin splints The term shin splints is a catchall term for more than one condition affecting the soft tissues of the shins. There are basically two categories of condition. Pain in the outer frontal area is just a natural part of the conditioning process. As long as you avoid overtraining during the period of time when you experience this pain, it will disappear within a week or so as your muscles adapt to the challenge of consistent walking. Pain in the inner frontal area of the shin is generally associated with insufficient arch support and can become debilitating if not addressed. If you begin to experience pain in this area, reduce your walking volume and perform more cross-training workouts (e.g., bicycling) to make up the difference. Switch to a shoe with greater arch support or insert an over-the-counter or custom orthotics into your shoes. You may also try wearing a pressure wrap on your lower leg while walking. Never try to push through pain in the inner frontal area of your shins. If you do, it could eventually become a stress fracture and you will be forced to wait for next year s Challenge Walk MS. Knee pain In walkers, knee pain is generally caused by improper tracking of the kneecap resulting in wearing of the patellar tendon. Typically the failure of the kneecap to track properly during walking is associated with muscular imbalances in the leg that can be corrected with conditioning exercises. Specifically, walkers who develop knee pain are generally weak in the gluteal muscles (buttocks) and in the vastus medialis, one of the muscles comprising the quadriceps Bicycling is a great conditioner for the vastus medialis, while Pilates and calisthenics exercises such as lunges develop the gluteals. If you develop pain just below the kneecap, reduce your walking and emphasize these cross-training activities until you are symptom-free.

21 21 Staying motivated Staying motivated. The mental aspect of preparing for Challenge Walk MS is just as important as the physical aspect. Any experience that challenges the body challenges the mind as well. It is likely that the biggest mental challenge you will face in your training is staying consistently motivated to stick to your program. Here are some suggested ways of keeping your motivation level high. Train with others. Sharing the training experience with others is a powerful motivator for most walkers. The National MS Society will notify you about training walks in order to afford you the opportunity to meet fellow participants and practice long-distance walking. The National MS Society will be with you every step of the way! We also encourage you to walk with friends who may or may not be training for Challenge Walk MS at every opportunity. Get objective feedback. There s nothing like experiencing the results of hard work to motivate more hard work. There are many ways of gathering feedback on your progress as a walker. One way is to do an occasional timed walk wherein you see how far you can walk during a designated period of time (say, one hour). As you become more fit, you will be able to walk farther and farther in the same amount of time. Stay goal-focused. Most of us are goal-oriented and are highly motivated when important goals are prominent in our mind. Effective ways of staying goal-focused include keeping a daily exercise journal and visualizing yourself participating in Challenge Walk MS. Change it up. Sometimes it s not the hard work of walking but rather the monotony of doing the same walk every time that causes motivation to sag. When this happens, change the workout: drive to a different location and walk, do an alternative cardiovascular workout instead, or do fast-paced intervals instead of a steady walk. Any of these options beats blowing off the walk altogether! Don t stress. Look at your training as an opportunity to do something good for your body and your community. Start walking for everyday errands you would usually do in your car. Keep on walking Walking is one of the best forms of exercise and also a very enjoyable activity. It carries a long list of physical and mental benefits. We hope that the experience of training for and completing Challenge Walk MS gets you hooked on walking so that it becomes a lifelong habit. Who knows where it will take you next?

22 22 Policies Our pledge to you You will be fully supported every step of your journey. Your commitment is to walk and raise funds. Our commitment is to worry about everything else. Our goal is to make your journey as fun and hassle-free as possible so that during and after each day you can relax with each other and enjoy the feelings of accomplishment and fulfillment you have worked so hard to achieve. Safety on the event Our first priority is your safety. Below are state laws and other points regarding your safety and walking habits. n Know and obey all traffic signals, signs, markings, laws and regulations. Stop and scan for traffic at all stop signs. n Always walk through intersections predictably and with awareness. In most vehicle-pedestrian accidents, motorists say they never saw the pedestrian, or didn t see him/her in time to avoid the collision. n Always stop and look leftright-left before crossing an intersection. If vehicles are present, make eye contact with drivers. Don t assume they will automatically give you the right of way, even though it may be the law. n Walk within the obvious walking area, such as a sidewalk. Avoid bunching into groups that could spill out onto the roadway. n Be alert to hazards such as glass, broken cement, large cracks, dogs, etc. n Cooperate with Challenge Walk MS officials at all times. Highway officers and local law enforcement may be monitoring the event be sure to obey their instructions and signals. Identifying staff, Crew and volunteers Credentials will recognize people as staff, Crew or walkers. Daily volunteers can be identified by a volunteer T-shirt. Please respect and support the staff and Crew. If they ask you to stop or take a different direction, be courteous to them and do what they ask of you. If a participant refuses to follow directions, then the participant must sign a release form essentially removing them from the event. Medical emergencies If a participant sees another person hurt, notify a staff or Crew member immediately. If you have a cell phone, call 911 depending on the severity of the injury. Do not move the injured party. Please allow medical professionals and event officials to move and work freely. It is your responsibility to keep moving, unless you were witness to the incident. If you are witness to the incident, you will be required to assist in completing an incident report. General medical for a participant Take the following situations seriously. If you have one or more of the following symptoms, report to the medical team immediately along the route or at the overnight. 1. Extreme fatigue 2. Cuts/bruises 3. Redness or sore spots on your feet (start of a blister) 4. Blisters (put powder or deodorant on your feet and bring blister pads) 5. Dehydration signs for dehydration: n Dark yellow urine or no urine n Lower back pain n Heartburn or stomach ache n Sunken eyes n Dizziness or confusion n Fatigue n Dry, sticky mouth n Headache n Recurring or chronic pain n Dry eyes n Lack of skin elasticity n Water retention n Mental irritation or depression Friends and family Friends and family members may visit you at the start, the final finish line, to transport you to/from the overnight if you are not camping onsite or to cheer you on at designated locations along the route. Friends and family may only join you on the event if they are official Crew members or volunteers. For your safety and the safety of walkers, friends and family may not drive along side of you during the event or visit rest stops. This could be consideration for expulsion from the event.

23 23 Training walk safety n Consider training with a walking buddy. n Walk where there is other pedestrian traffic. n Don t walk at night in unlit, isolated areas. n If you walk at night, wear bright, reflective clothing. Reflective tape can also be put on clothing and shoes. n Vary your walks. Avoid a set, predictable routine. n When you leave for a walk, let someone know where you re going and when you ll be beck. n Wear a police whistle around your neck and put a can of pepper spray in your pocket or waist pack. n Leave your jewelry at home. n Carry your address, phone number, blood type and a cell phone. Refunds If you change your mind or decide for any reason not to participate in Challenge Walk MS, please note that your registration fee as well as your recorded donations are non-refundable. The fees and donations will be used to end MS just as if you had participated in the event. Contact National Multiple Sclerosis Society, Minnesota Chapter, th Ave. S. Minneapolis, MN Customer service: 8:30 a.m. to 5 p.m., Monday to Friday n Non-911 emergency number. The MS Society will provide you with an emergency contact number on the back of your name badge. This number is only to be used for non-911 emergencies and only while on Challenge Walk MS. Weather If there is lightning, take shelter. When moving around in the rain, be more cautious. The visibility for both walker and driver is low. The MS Society reserves the right to remove participants from the route. Event officials may close the route for the day or temporarily due to inclement weather. Wireless phones Talking on a cellular telephone while walking is prohibited. Phones may be used freely at a rest stop, prior to walking each day and at each day s finish line. An exception is if you need to contact emergency 911. Travel along roadways Walk where trail or paved sidewalks are provided. Where sidewalks are not provided, pedestrians should travel on the left shoulder of the roadway, facing oncoming traffic unless otherwise directed. Inappropriate behavior The National MS Society reserves the right to expel a participant if he or she poses a risk of danger to themselves and/or the public. Pets Pets are not allowed on the event. Vehicles There will be limited space at overnights, rest stops and pit stops for vehicles. Alcohol or drugs Alcohol and drugs are forbidden for all participants. The exception is prescribed medication and proper use of over-the-counter medication. Leaving Challenge Walk MS Support is provided throughout the event. Anything outside the parameters of the route, or after route opening or closings (includes rest stops) does not have support. If you decide to leave the event for any reason, you must notify an event official and you are considered off the route for that day and literally on your own in regard to support. The transportation and costs are the responsibility of event participants, not Challenge Walk MS organizers or staff. Can I switch my status to Crew? Yes, but only until Aug. 7. You cannot switch your status from a walker to Crew member after that time. We also reserve the right to appoint you in a position that needs to be filled for the weekend.

24 WE CAN T WAIT TO SEE YOU IN SEPTEMBER! journey toward a world free of MS. National Multiple Sclerosis Society, Minnesota Chapter, th Ave. S., Minneapolis, MN Customer service: 8:30 a.m. 5 p.m., Monday Friday n n (v/tdd)