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Running For More…

The personal blog and website of Kristen Cincotta

The Road to the 2015 Atlanta 3 Day Begins Here!

June 30th, 2015 by kscincotta

After a bit of a blogging hiatus while I figured out the whole “working mom” thing, I am thrilled to jump back into active blogging in order to announce that I’m walking in the 2015 3 Day for the Cure in Atlanta!

Ok, so “announce” is a bit of a dramatic word. Most of my friends and family have known that I’m walking again for quite some time now. But it’s been five years since my last 60 mile go around, so I felt like this sort of deserved it’s own “Tada!” moment. So officially, I will be walking 60 miles in 3 Days here in Atlanta in October!


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Kicking off my 2015 3 Day training with a stunning sunrise!


For those who aren’t familiar with the 3 Day, this 60 mile walk (spread across, yes, 3 days) benefits Susan G. Komen at the national level. That means that all of the money that is raised goes to fund breast cancer initiatives, and most importantly to me, cutting edge breast cancer research. While the majority of the money raised through local Race for the Cure events generally stays in the area where it was raised to fund community-level breast cancer programs, the 3 Day funds RESEARCH. As a scientist myself, I know the power of those dollars. And this year, I will again be helping to raise those dollars by walking a lot of miles – both during the event and in the next 16 weeks leading up to it.

I will be posting more in the future (hopefully A LOT more) about the fundraising side of this adventure. For tonight, though, I want to focus on two things: my training plans and my pitch to all of you to join me!

Training Plans – Running and Walking!

While it is certainly not required, it is very important to me to walk all 60 miles of the 3 Day in October. In order to do that, and to do it with a smile on my face, I will need to train. And that means walking, walking, walking.


With my teammate Mel during my first 3 Day in Atlanta in 2007.

With my teammate Mel during my first 3 Day in 2007.


I’m not going to lie – I’m predominantly a runner these days, so the idea of slowing down to log some walking miles isn’t super tempting. But, running and walking really do use different muscles. Plus, there are gear challenges with the 3 Day that aren’t really a factor with running, even at long distances (have you ever run with a fanny pack??). So walking some serious miles over the next 16 weeks is going to be crucial.

That being said, I LOVE running races. I probably “race” too often, but I can’t help it. I love the energy of it, even at small community 5Ks, and I don’t want to lose that over the next four months. I’m also hoping to run a half marathon early next year, if not before the end of this year. So that means that even as I log more walking miles than I care to think about right now, I still want to maintain at least some level of running fitness throughout this journey.

Over the last couple weeks, I’ve spent some time playing around with training plans, including the 16 week plan that the 3 Day coaches recommend. After a good amount of time with my calendar (and talking things through with my husband!), I’ve finally landed on a somewhat convoluted plan that I think will let me get in enough walking miles to be fit for the 3 Day while still running enough to make me happy. Here’s the basic gist of how it will all work:

  • The training plan I’m following covers 16 weeks, ending the weekend of the 3 Day (October 16-18th, for those keeping track at home).
  • I will be following a modified 10 week 10k running training plan for most of those 16 weeks. I’m going to repeat the last three weeks twice in order to get to the full 16 weeks.
  • Every other weekend, I will substitute my Saturday long run for the long Saturday/Sunday back-to-back long runs of the corresponding weekend on the official 16 week 3 Day training plan.

Note: Most running plans feature one weekend long run followed by a recovery day. On the 3 Day, we walk 20 miles on three consecutive days. As a result, the most important feature of 3 Day training is walking long miles on back to back days so that your body becomes acclimated to bouncing back quickly. So running weeks will be one long run, usually on Saturdays, and walking weeks will be long walks on both Saturdays AND Sundays.

  • Every fourth week, I will substitute my weekday runs for the corresponding weekday walks on the official 16 week 3 Day training plan.
  • As best as I can, I am going to try to fit in up to three cross training sessions as well (two strength sessions + yoga). Fingers crossed!
  • Oh, and in the interest of not re-aggravating my ITBS, I’m going to try to do some of my knee PT exercises twice a week.

So, most weeks will look like this:

  • Monday – short run +  strength
  • Tuesday – rest
  • Wednesday – optional short run + knee PT
  • Thursday – speed work
  • Friday – strength + knee PT
  • Saturday – long run/race or long walk
  • Sunday – long walk (if applicable) + yoga

And my full walking weeks will look like this:

  • Monday – short/medium walk + strength
  • Tuesday – rest
  • Wednesday – optional short run + knee PT
  • Thursday – short/medium walk
  • Friday – strength + knee PT
  • Saturday – long walk
  • Sunday – long walk + yoga

More or less. There are some weeks where I’ll have to get creative, but for the most part, that’s what I’m hoping to do. My mantra word for the second half of 2015 is EXECUTE. I am fully committed to executing this plan.


With my teammates at Closing in the 2010 Boston 3 Day.

With my teammates at Closing in the 2010 Boston 3 Day.


Every week, I will try my best to post a recap of my training for the previous week. In the past, posting regular training recaps has really helped to keep me accountable and I expect that to be true again. I’m also hoping that when all of you see how hard I’m working to prepare for the 3 Day, you’ll be more motivated to help me reach my not insignificant fundraising goals. Wink,wink.

My Challenge to YOU

As all of us 3 Day veterans can attest, no one ever walks the 3 Day alone. Even if you start out alone, you are quickly absorbed into the pink bubble, surrounded by supportive “teammates”. As of right now, though, I don’t have any formal teammates, which is a first for me. I have a number of friends that I’ve met through the 3 Day who will also be walking in Atlanta (including some that I’ve never met before, despite “knowing” them online for five years!). So I know I won’t be alone. But I would love to have some official teammates as well.

Walking 60 miles in 3 days sounds like a huge feat. Raising $2300 in order to have that privilege can seem impossible. But I am here to tell you that it isn’t. I strongly believe that just about anyone can meet this challenge (and even if you don’t, your efforts in the attempt are still SO VALUABLE). My family members have recently become Fitbit-obsessed. I’m hoping that some of them kick it up a notch and take on the 3 Day with me. I also know a number of people who are on “get fit” kicks of their own. What better way to motivate yourselves than to take on the 3 Day?

Honestly, there are as many reasons to do the 3 Day as there are people who have walked it over the years. Whatever your reason, if you feel a pull in your heart to get involved, I strongly encourage you to do so. You will not regret it. The theme for the 3 Day this year is “Do Something Huge”. Make this your something huge.


My reason for walking, at the 2008 Atlanta 3 Day.

My reason for walking, at the 2008 Atlanta 3 Day.


If you choose to join me, the team I envision will be relatively informal. As a three time 3 Day vet, I can help answer any questions you may have and of course, we’ll celebrate together on the event in October. But your training will be up to you to execute (or not) as you wish, as will your fundraising. The primary focus of our team will be support and encouragement. This will be a 100% NO PRESSURE team.

I know a lot of people have expressed to me that they’re intrigued by the challenge that the 3 Day offers. Or that they’d love to do something, anything, to help in the fight against breast cancer. So this is your chance. Come walk with me in October. You can do it. I know you can.

If you would like to join my team, you can do so by clicking here. While you can sign up anytime between now and the event in October, I highly encourage you to register soon in order to give you ample time to fundraise and train. If you have any questions, you can shoot me an email here or tweet at me here. Or you can always just leave a comment on this blog post.

Thanks for joining me on this adventure! Whether you choose to walk with me or just to support from afar, we are all in this together. So thanks!

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While I am not kicking off my formal fundraising efforts just yet, my fundraising page is ready to accept donations. If you would like to make a donation in support of my efforts, you can do so by clicking on the link above or by using the widget in the left-hand corner of this page. Thanks!

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