Heartland Borderwalk for MS, designed by AutumndpmArt, LLC

A three-day, 50-mile walk with rest stops and overnight locations. It's not a race! You walk at your own pace and we have support vehicles that can take you to a rest stop if needed. You will raise a minimum of $750.00 to support Research and Patient Assistance for those living with Multiple Sclerosis and help the families and friends who support them.

WHO

Who?

The Heartland Border Walk for Multiple Sclerosis is 501(c)3 Not-For-Profit organization committed to ensuring that a better quality of life and the hope for a cure is not just a dream of those living with MS. We are a Team and Family of volunteers who promise to give not only of our time, but also of our hearts. Our hope is that the many people who live with this devastating disease and their family and friends who support them are able to share as much of their lives without the barriers that MS has created. In the Greater Kansas City area over 6500 people live with MS and its affects. We are here for them, the Mother, Father, Child, Aunt, Uncle, and Friend who is diagnosed tomorrow.

WHO

New

Welcome to the Heartland Border Walk for MS

Join us in Olathe, Kansas on June 1st, 2nd, and 3rd, 2012 for the Fourth Annual Heartland Border Walk for Multiple Sclerosis. This will be the journey of your lifetime and a weekend you'll never forget!

Our 100% guarantee is that the Heartland Border Walk for MS will make for a very physical, uplifting, and memorable weekend. You'll laugh, you'll cry and you'll make new friends that will last forever. Most of all, you'll make a difference in your life as well as someone else's.

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WHAT

2012 Registration

PHOTOS

WHEN

WHERE

information_msborderwalk.org

MS related meetings and activities

WHY

Thank you to our Sponsors!

VOLUNTEER

online volu registration
Click here if you have any troublewith form.

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ABOUT VOLUNTEE footer

Volunteers

We are a 100% volunteer organization, The Heartland Border Walk for MSTM would not be possible without the hard work and dedication of over 150 volunteers and crew members at the very heart of the event. Volunteers contribute their time, expertise, and ideas to help make the Border Walk a success. From walker check-in to the Finish Line there is a volunteer position to fit your skills and passions.

Volunteers are not required to participate all three days; however, we would love it if you were able to commit to all 3 days of the events. If you have any questions about volunteer opportunities, please contact our Volunteer Coordinator Sherry Wollschlager at msborderwalkvolunteer_yahoo.com. Medical professionals including physicians, PA’s and nurses are needed every day.

VOLUNTEER OPORTUNITY

Volunteer Opportunities

Here is a list of the volunteer opportunities available. Please know you may volunteer for as little as 2-3 hours or all of 1 day, 2 days, or 3 days. Some positions are only one day as noted, otherwise volunteers are needed each day at that position. We provide fabulous food, sports drinks, and water to all Volunteers throughout the day!

M edical Volunteers : Assist walkers with medical needs such as blisters, sprains, etc.

R est Stop Volunteer : 4 or 5 Volunteers per stop, pass out snacks, water, and encouragement to the Walkers. Volunteers can choose to decorate their Rest Stop or choose a theme. We provide all water and snacks.

S upply Truck Driver and Crew : Setting up and taking down rest stops and pit stops through out the day.

B icycle Support : On your bicycle, riding the route each day, providing water, bandaids, etc. to the Walkers.

R oute Marshal: E scort Walkers across intersections and directs them along the route.

V olunteer Check-In : Check in Volunteers.

F loater: Able to assist where needed.

C heerleader : Cheer for Walkers along the route and at the finish line each day.

M eal Volunteers : Help serve breakfast, lunch, and/or dinner.

Friday Early Morning Setup: Help with last minute setup for breakfast and the opening ceremony.

Sunday School Breakdown: Help breakdown the school where the Walk is headquartered.

Sunday Finish Line Setup: Help set up for the Finish Line Cermony.

Sunday Finish Line Breakdown: A fancy way of saying cleaning up after the closing of the event!

We appreciate any time you are able to give. We have a lot of flexibility in the volunteer positions.

If you have any questions about volunteering please contact our Volunteer Coordinator Sherry Wollschlager at msborderwalkvolunteer_yahoo.com.

Volunteer%20Manual.pdf
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Volunteer Waiver 2011.pdf

Register Here!
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ABOUT US

ABOUT HEARTLAND

History

The origin of the Heartland Border Walk for MS was formed from the discontinuing of the National MS Society's Challenge Walk in Kansas City. A small group of long time supporters did not want to see the remarkable and life changing event come to an end.

THE HEARTLAND BORDER WALK FOR MS was born!!

In May 2009 the inaugural 3 Day and 50 Mile event was held, hosting 23 walkers who together raised over $50,000. In 2010, the Second Annual Heartland Border Walk for MS hosted 50 incredible walkers who raised over $77,000; once again proving a small group of individuals can make a difference.

Each year we look forward to seeing this event grow to make a difference in more lives of those not only living with MS, but their families as well.

STEERING COMMITEE

Board of Directors

The Steering Commitee

Page 1

The Steering Commitee

*Meribeth Boone, Event Director

•Sherry Wolschlager – Volunteer Coordinator

Committee Members

•Kim Polzin –

•Richard Boyle

•Shelley Finnell –

•Paul Conklin

•Kevin Collins –

•Amanda Serrano

*Jason Carlin

*Kimbra Vogal

Page 2

Board of Direction

Mark Nasteff - Lawyer - Mitchell, Kristel & Lieber Law Firm, Kansas City, MO

Jeff Dema - General Manager - Hallmark Distribution Center, Liberty, MO

Richard Boyle - Owner Richlin Fabrics, North Kansas City, MO

Leigh Reynolds - EW Group, Vice President of Communication and Engagement

Meribeth Boone - Owner, Aunt Mary's Cookies

Kevin Collins - Engineer, AT&T, Kansas City, MO

Page 3

MISSION STATEMENT

Mission Statement

The Heartland Border Walk for Multiple Sclerosis is committed to ensuring that a better quality of life and the hope for a cure is not just a dream of those living with MS. We are a Team and Family of volunteers who promise to give not only of our time, but also of our hearts. Our hope is that the many people who live with this devastating disease and their family and friends who support them are able to share as much of their lives without the barriers that MS has created. In the Greater Kansas City area over 6500 people live with MS and its affects. We are here for them, the Mother, Father, Child, Aunt, Uncle, and Friend who is diagnosed tomorrow.

ABOUT MS About MSMS is an autoimmune disease that affects the central nervous system (CNS). The CNS consists of the brain, spinal cord, and the optic nerves. Surrounding and protecting the nerve fibers of the CNS is a fatty tissue called myelin, which helps nerve fibers conduct electrical impulses. In MS, myelin is lost in multiple areas, leaving scar tissue called sclerosis. These damaged areas are also known as plaques or lesions. Sometimes the nerve fiber itself is damaged or broken. Myelin not only protects nerve fibers, but makes their job possible. When myelin or the nerve fiber is destroyed or damaged, the ability of the nerves to conduct electrical impulses to and from the brain is disrupted, and this produces the various symptoms of MS. These include fatigue, difficulty walking - even paralysis, vision difficulties, dizziness and vertigo, spasticity, pain, numbness and tingling, bowel and bladder problems, cognitive difficulties, depression, and sexual dysfunction. People with MS can expect one of four clinical courses of disease, each of which might be mild, moderate, or severe. Relapsing-Remitting, 85% People with this type of MS experience clearly defined flare-ups (also called relapses, attacks, or exacerbations). These are episodes of acute worsening of neurological function. They are followed by partial or complete recovery periods (remissions) free of disease progression. Primary-Progressive, 10% People with this type of MS experience a slow but nearly continuous worsening of their disease from the onset, with no distinct relapses or remissions. However, there are variations in rates of progression over time, occasional plateaus, and temporary minor improvements. Secondary-Progressive People with this type of MS experience an initial period of relapsing-remitting MS; followed by a steadily worsening disease course with or without occasional flare-ups, minor recoveries (remissions), or plateaus. 50% of people with relapsing-remitting MS developed this form of the disease within 10 years of their initial diagnosis, before introduction of the "disease-modifying" drugs. Long-term data are not yet available to demonstrate if this is significantly delayed by treatment. Progressive-Relapsing, 5% People with this type of MS experience a steadily worsening disease from the onset but also have clear acute relapses (attacks or exacerbations), with or without recovery. In contrast to relapsing-remitting MS, the periods between relapses are characterized by continuing disease progression.

CONTACT

to contact us:

Phone: (913)671-0409

Fax: (816)472-7363

www.msborderwalk.org

information_msborderwalk.org

Heartland Border Walk Foundation

P.O. Box 7352

North Kansas City, MO 64116

Facebook

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EVENT INFO

POLICIES AND SAFTEY
Event Policies-SafetyOur first priority is your safety. Here are a few common sense points with regard to your safety while you are on the route: •Please obey all traffic signals, signs, markings, laws and regulations. •Stop and scan for traffic at all stop signs. •Always walk though 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. •Always stop and look left-right-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. •Walk within any obvious walking areas, such as a sidewalk. •Avoid bunching into groups that could spill out onto the roadway. •Be alert to hazards such as glass, broken cement, large cracks, dogs, etc. Point these out to those around you. •Cooperate with Boarder Walk officials at all times and with local law enforcement who will be monitoring the event — be sure to obey their instructions. •Be aware of others on the trail. We walk on public trails. Please stay on the right side of the trail and if bicyclists approach please move immediately to the right. Our Neighbors We are guests at our overnight, rest stops, and pit stops. We want our hosts to have a positive experience on the Heartland Border Walk. Please follow these rules – common courtesy is a great guide. •Don't litter. •Respect the neighborhoods and communities through which we pass. •No radios or loud noise at the school after 9 pm (the school is located in a residential neighborhood). •Smoke only in designated areas •Sleep only where designated. Medical - Emergencies If you see another person hurt, notify a Committee or Crewmember immediately. If you have a cell phone, call 911 depending on the severity of the injury and call the emergency contact located on the front of the walker's lanyard. Do not move a seriously injured person. Please allow medical professionals and event officials to move and work freely. 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. •Extreme fatigue •Cuts/bruises •Redness or sore “hot spots” on your feet (start of a blister) •Blisters (please don't wait, get medical treatment for a blister!) •Dehydration. Signs for dehydration: •Dark yellow urine or no urine; heartburn or stomach-ache; water retention; Dry-sticky mouth; recurring or chronic pain; lack of skin elasticity; dry eyes; lower back pain; sunken eyes; extreme fatigue; headache; dizziness or confusion; mental irritation or depression. Weather If there is lightning, please take shelter. When moving around in the rain, be more cautious. Visibility for both walker and driver may be low. Keep in mind that it doesn't take much rain to water-log roads and walking paths. Listen and obey event officials – we may close the route temporarily if weather conditions become hazardous. Travel Along Roadways Walk where trail or paved sidewalks are provided. Where sidewalks are not provided, travel on the left shoulder of the roadway, facing oncoming traffic unless otherwise directed. When walking on the trail, be aware of other people using the trail. You should always walk on the right side of the trail. If a bicycle approaches, please move to your right and allow extra room if possible. Be alert – bike riders will sometimes forget to say “on your left”. Smoking Please do not smoke while walking on the route. Only smoke in designated areas at the overnight facilities. Pets We love our four-legged friends, but unfortunately we cannot allow pets to participate in the event. Vehicles There will be limited space at rest stops and pits stops for vehicles. For safety reasons, please discourage friends and family from driving along the route. Pulling over or honking at walkers can create a safety hazard. Alcohol or Drugs The use of alcohol and illegal drugs is strictly forbidden at the school and along the route. The exception, of course, is prescription medication and the proper use of over-the-counter medication. Inappropriate Behavior The Heartland Border Walk for MSTM Officials reserve the right to expel a participant if that participant poses a risk or danger to themselves, other walkers and volunteers, and/or the general public. Friends and Family Friends and family members may visit you at the start line, the final finish line festival, or cheer you on at the designated lunch stops. Friends and family may join you on the route only if they are official Crewmembers or Volunteers. For your safety and the safety of your fellow walkers, friends and family may not drive alongside you during the event or visit you at rest stops or pit stops where space is very limited. Leaving the route Support will be provided throughout the event. Support will not be provided outside the parameters of the walk. If you decided to leave the route for any reason, please notify an event official when you leave and when you return. Refunds If you change your mind or decided for any reason not to participate in the Heartland Border Walk for MSTM, please note that your registration fee as well as your recorded donations are nonrefundable. The fees and donations will be used to support those living with MS just as if you had participated in the event. Our Pledge to You You will be fully supported on 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 as hassle-free as possible so that during each day of physical and emotional extremes, you can relax with each other and enjoy the feelings of accomplishment and fulfillment you have worked so hard to achieve.

GENERAL INFO

General Information:

Parking Overnight location- Indian Trail Junior High, 1440 East 151st street, Olathe, KS 66062

Rest stops located approximately ever 3 miles. Please be respectful of the surrounding area.

Sleeping Arrangements We will be sleeping indoors in school gymnasium. Showers are available. If you do not wish to stay at the school, you may stay at a local hotel. Hotel shuttle service is NOT available to and from the school. If you are not staying at the school, be sure to let the walker manager know when you are checking in at the end of the route each day.

Daily Check-in & checkout We ask that each walker check out every morning with the walker coordinator located at the start line. Upon finishing the route each day, walkers are asked to check back in with the volunteer located at the Finish Line. If you will not be staying at the school for the night, please tell the finish line volunteer at this time. You are encouraged to stay for dinner and for all of the evening celebrations. Meals You will be very well fed all weekend! All meals, snacks, water, Gatorade, etc., will be provided from Friday morning through lunch on Sunday. If you have special dietary needs (diabetic, kosher, gluten-free, vegan, etc) please contact Meribeth Boone at (913) 671-0409 to discuss them. In addition to meals, there will rest stops every 3-4 miles with snacks, water and Gatorade.

What to Pack

Route/ 2011

Event Schedule

WHAT TO PACK
whatToPack.pdf
What to Pack?Below you'll find a packing checklist. It is simply a guideline. We do suggest that you keep the weather in mind and dress in layers. Kansas City's weather is very changeable - June mornings can be chilly and it can be very hot by 10 am. Thunderstorms often crop up in the afternoon. Required items •Sleeping bag and optional inflatable mattress (Mattress recommended)•Sunscreen •Socks - preferably 2 pair for each day •Shoes - two pair, well broken in •Two water bottles or a Camelback & 1 water bottle•Photo Identification •Personal medications (see a medical volunteer for refrigeration needs)Suggested Items We highly recommend an inflatable mattress Camera w/film or flash Pillow, Blanket and Sheets, Sleeping Bag for bed Watch Alarm Clock Earplugs or Sleep Mask Health Insurance Card Bag for dirty laundry Personal toiletries: Shampoo & conditioner Body soap Feminine Products Brush/comb Razor Toothbrush and toothpaste Hair Dryer Deodorant Hair ties Misc. toiletries Bodyglide Petroleum jelly or foot powder Lip balm with sunscreen Pain Reliever Towels •3 pairs of comfortable walking shorts •1 pair of comfortable walking pants •Shirts •Blister kit (alcohol-free wipes, bandages, antibacterial, ointment, moleskin)•Slippers or flip-flops for evening wear •Evening Wear•Light sweatshirt or windbreaker •Fanny pack or light backpack•Pen and notepaper, business cards•Insect repellent•Underwear•Sleepwear•Hat or visor•UV sunglassesWhat Not to Bring•Heavy backpacks are not recommended •Food, water & Gatorade are provided throughout•Alcohol or illegal drugs of any sort•Good jewelry and other valuablesPACKING SUGGESTIONS •A Ziploc bag for each day's walking apparel. This will save time at the overnight as well as organize your bag and keep things dry. Place toiletries in another Ziploc bag and clothes for each evening in an additional Ziploc bag. A waterproof sack is recommended for dirty laundry. •Load your fanny pack or backpack with the items you will carry on the route and try it out on your training walks to see if it fits and test the weight while you train. •A duffle bag is a great organizer. It helps if you can mange to get your sleeping bag and mattress inside the bag without having to strap them on the outside. •In your fanny pack or light backpack:Rain poncho Two water bottles Petroleum jelly & foot powder to apply to feet Sunscreen and lip balm Band-aids, blister bandages, alcohol wipes Neckerchief and headband Route map (one will be provided each morning.) Camera and extra film or flash card Wallet with ID, medical card and emergency phone numbersWhat to wear and body prepHeartland Border Walk lanyard attached to you Walking shoes Fanny pack or backpack Hat or sun visor Sunscreen factor 30 to 40 (remember your ears!) Sports bra Shorts or pants, depending on weather UV Sunglasses Lip balm with sunscreen BodyGlide on areas prone to chafing Sports socks, feet prepared with powder and petroleum jelly if desired What is supplied•Shower facilities (bring your own toiletries)•Medical supplies. There will be medical support at rest stops, lunch and at the overnight. However, we suggest you bring a few personal supplies to treat blisters that pop up in between these stops along with any specialized equipment and medications.•You will be provided one shoe bag so we can bring you a change of shoes and socks at lunch. More on this later.•Bug repellent, sunscreen (it is always a good idea to keep a small supply with you) •Food and beverages: bottled water, sports drinks and snacks are available every 3 miles along the route. Lunch stop will have sandwiches. Breakfast will be provided all three days, and dinner will be a hot meal Friday and Saturday evening.

FAQS

Frequently Asked Questions

Will I be able to walk that Far? The Heartland Border Walk is not a race, so you can walk at your own pace. On Day One and Two, we'll walk 18-22 miles. The course will open at 7 a.m. and close at 5 p.m. On Day Three, we'll walk approx. 10 miles and the course will be open at 7 a.m. until 12 p.m. If, for any reason, you can't continue or need a break during the walk, we have support vehicles to take you to the next rest stop or to the overnight.

When is the $750 minimum due? The $750 is due by May 25, 2011

What happens if I don't raise $750.00? Our job is to work with you to develop a personalized plan so that $750.00 becomes a distant memory! Our walkers average more than $2,200...many in their first year. In the rare instance where a walker does not raise the $750, the support staff will work with you to find an appropriate solution.

What do I do with donation checks receive? Checks need to be made out to the Heartland Border Walk for MSTM. All checks need

to have the walkers name in the memo portion of the check. Please mail all checks to: Heartland Border Walk for MS c/o MidAmerica Neuroscience Foundation 8550 Marshall Drive, Suite 100 Lenexa, Kansas 66214

Does the Heartland Border Walk except cash? Yes, we do except cash. Please do not mail in any cash. Contact us by phone at

913-671-0409 to set up a date and time to except cash donations.

WALK SCHEDULE

WALK SCHEDULE:

2011_Walk_Schedule.pdf

Click here to view & print

2012 Walker Waiver and Release.pdf

ROUTE

ROUTE:

Click for details & to print.

Day 3:

2011_Day_3_Route_Revised_5.27.11.pdf

Turn_by_Turn_2011_Day_3.pdf

Day 1:

2011_Day_1_Route_Revised_5.27.11.pdf

Turn_by_Turn__2011_Day_One.pdf

Day 2:

2011_Day_2_Route_Revised_5.27.11.pdf

Turn_by_Turn_2011_Day_Two.pdf

ms meeting

MS related meetings and activities

garozzosinvite.pdf

grantiecityinvitecorda_Report_Display_PDF.pdf

SPONSER

Thank you to our sponsors

SUPPORT

FUNRAISING TIPS Fundraising TipsBorder Walk organizers and mentors will support you in any and every way to help you meet your fundraising goals. If you need help, please contact us. The bottom line is this. Don't be shy. The secret is to ASK. Be sure that no one in your life is safe from your plea. Don't make up someone's mind for them by failing to ask. Remember that most people really like to participate in a good cause. Be positive and enthusiastic and tell your story. Chances are good that the person you're talking to knows someone whose life has been touched by MS in some way. Keep in mind that fundraising is a great way to educate people about multiple sclerosis. And don't worry. It's not as hard as it sounds! Here's how you can do it too. Read through these fundraising tips and try your hand at the first one: $1,000 in 9 Days! Shaking the Money Tree for MSTop Ten Rules for Being a Good Fundraiser Ask for a gift, don't wait. Someone else will ask if you don't.Be professional and look pofessional.Be accountable - personally and for your cause.Be honest.Speak with conviction for your cause.If you can't ask, find someone who can.A prospect is simply a donor without motivation. Your job is to provide the motivation.A donor is a fundraiser who has yet to share their conviction with a friend. Ask them to do that.A good fundraiser, then, is a friendly motivator. It's that simple.A good fundraiser has a thick skin, a soft heart, exceptional hearing, a quick mind, a slow tounge, and no shame - at least when it comes to asking for a gift!$1,000 in 9 Days!•Day One: Sponsor yourself for $50. •Day Two: Ask 2 family members for $50 each.•Day Three: Ask ten friends to contribute $20. •Day Four: Ask five co-workers to contribute $20. •Day Six: Ask 10 people from your church or temple for $10.•Day Seven: Ask your boss for $50. •Day Eight: Ask five businesses or vendors that your company works with for $40. •Day Nine: Ask four businesses that you frequent to contribute $25 Top Ten Rules for Being a Good Fundraiser1.Ask for a gift, don't wait. Someone else will ask if you don't. 2.Be professional and look professional. 3.Be accountable - personally and for your cause. 4.Be honest. 5.Speak with conviction for your cause. 6.If you can't ask, find someone who can. 7.A prospect is simply a donor without motivation. Your job is to provide the motivation. 8.A donor is a fundraiser who has yet to share their conviction with a friend. Ask them to do that. 9.A good fundraiser, then, is a friendly motivator. It's that simple. 10.A good fundraiser has a thick skin, a soft heart, exceptional hearing, a quick mind, a slow tongue, and no shame - at least when it comes to asking for a gift! Make Two Lists•The A List includes the "shoe-ins" People you are certain will help you like family and close friends. •The B List: those you are less sure about including friends, acquaintances, neighbors, business contacts and personal vendors (hairdresser or barber, dry cleaner, doctor, dentist, CPA, or lawyer). •Start with the A List. You'll gain confidence this way. Can you raise $500 this way? Are there 5 people who will each give you $100? •Remember. Every so often you can raise half or ALL of your goal with one or two well-placed requests to a local business, your community group or your employer. Write A Letter•Make it personal by telling your story - why you're walking and your connection to MS. •Add a short, handwritten note at the bottom. •Include a self-addressed, stamped reply envelope. Use the Internet•Shorten your letter a bit and send it out to everyone in your address book. •Include instructions on how to donate online or by mail. •If you participate in chat rooms or message boards, use them as a forum for your cause. •Add a signature line about the Walkabout to all your emails. At the Workplace•Put brochures and donation forms on your desk, in the break room and the reception area. •Is there a place for a donation jar? •Sell the MS ribbons of hope or braclets. Purchase them by calling 1.800.FIGHTMS. •Hang up a thank you poster listing the names of co-workers who have made donations. •Work with your Human Resource Director to sponsor a "jeans day". Participants can dress down by making a $5 donation. •Talk to your boss. Many companies will match what you raise, dollar for dollar. •Ask your friends to ask their employers to match their donations to you. Broaden The Circle•Do you have a sibling, parent, spouse or best friend than can send an email or letter on your behalf? •Are you walking in support of someone who has MS? If you are, send a letter to that person's family and friends. Local Restaurants and Pubs•Many will work with you to have a fundraising night with a portion of the proceeds going to your Walkabout effort. •Pre-arrange a date or series of dates and distribute flyers to your neighbors, friends and co-workers. •Patrons present the flyer on the specified dates and a portion of the check will be donated to your effort. 15% or more is customary. Be a Card-Carrying Fundraiser•Make up simple business cards with your walker information and donation instructions. •Carry them everywhere you go. You'll be amazed at how much you can raise through everyday encounters! Special Events•Do you have an anniversary or a birthday coming up? Ask for donations in lieu of gifts. •Hold a prize drawing or a silent auction. •Wash out MS! Have a car wash! •Garage sale, yard sale, or a bake sale. •Are you an expert? Cooking lessons, golf lessons, craft lessons. •Trade favors with your friends by babysitting, walking the dog, cooking a special dinner, weeding the garden, or driving the carpool. Speak Up!•Give a short talk and request funds at your civic club, church, class, book group, etc. •This also works at "girls night out" or on the golf course. Direct Your Donors to Your Fundraising Page•Create a fundraising page when you register with Active and encourage donors to submit there. Keep Track and Say Thanks•Keep a list of who has received requests from you, including dates, phone numbers and addresses. •Follow up after 2 weeks. •Record donations when they come in. •Send thank you notes as promptly as possible. •Send a note describing your experience after the Walkabout. Include photos. •Click here to download Receipt Forms and Pledge Sheets. (link should be added to receipt form attached to email)

FUNDRAISING TOOLS

FUNDRAISING TOOLS!

Tools to help you succeed!

Business Cards

Download Your Own Walkabout Business Card Click the links below to download the front and back of the Wild West Walkabout business card. Open in Microsoft Word, and simply click in the spaces provided to add your name and contact info. Print using Avery template 8865 (Two Sided Clean Edge Business Card - 2" x 3-1/2" - 10 cards per sheet).

bcards.doc

Donation%20Sheet.pdf

Tax questions

Training Tools

TRAINING TOOLS!

Training%20Programs.pdf

THE RIGHT SHOES

Trainging Tips

TRAINING MISTAKES

tax questions

TAX INFO

Please contact the Heartland Border Walk for MS at email msborderwalk_sbcglobal.net if form of receipt for tax purposes is needed other then processed check .

W-9.pdf

501c3 Heartland Border Walk.pdf

TRAINING TIPS

Training Tips

Training consistently will teach you more than how to get your body into shape. It will help you examine the things that stop you in your life, the things that you procrastinate about and excuses that get in the way of being the powerful person you really are. If walking is new to you or your have a serious medical condition, are overweight or pregnant, it's a good idea to consult your physician before beginning your training regimen. Take stock of your physical condition, use common sense and begin with a training level that is appropriate for you. The Border Walk won't just change the life of someone living with MS, it will change yours too.

Be sure to visit our Training Programs page for specific walking programs designed for beginning and advanced walkers and check out the Top Ten Mistakes to avoid during your training.

Cross training should be an important part of your regimen. This includes stretching, strength training and cardiovascular workouts. Cross training builds muscle and endurance and prevents injury. Here are some tried and true tips on common topics:

TRAINING MISTAKES
Top%2010%20Training%20Mistakes.pdf
Top 10 Training Mistakes1. Over stridingWhen you try to walk faster, the natural inclination is to lengthen your stride in front, reachingout further with your forward foot. This leads to a clumsy gait and results in the feet striking toohard on the ground. Your shins hurt and you really don't get anywhere faster.The Cure:All of the power of your walk comes from pushing with the back leg and foot. If you are tryingto walk fast, concentrate on taking shorter, quicker steps. Then think of really rolling throughyour step with your back foot and leg, getting a good push off. The result will be faster feet and alengthening of your stride where it does you some good - in back.2. The Wrong Shoeso Too heavyo Stiff - soles won't bend, can't twist them.o Over 1 year oldo Too small. The foot swells while walkingIf this describes your shoes, you are setting yourself up for plantar fasciitis, muscle pulls andknee problems.The Cure:Get fit for the proper shoes at a technical running shoe store in your area. The athletic shoeexperts will make sure you get the right shoe for over-pronation as well as one that's flexibleenough for walking and sized right for the swelling everyone's feet have while walking.3. Flapping, Slapping, "Flat" Feeto Your feet hit the ground with a slap.o You land flat-footed with each step and get no roll.o You develop shin pain.This means that instead of rolling through the step with your forward foot, it is flattening outprematurely. Either you are fighting stiff, heavy shoes or your shins are too weak to let you rollthrough the step.The Cure:Get flexible shoes that bend at the ball of the foot. A pair of running shoes with a low heel isbest. To strengthen your shins, ankle, and lower leg, try the following exercises: Toe raises:Stand on a stair facing upstairs with your heels hanging over the edge. Dip the heels down, andthen raise them high. Repeat 10-20 times. Foot fun: Several times a day, tap your toes quickly forseveral seconds. Then write the alphabet in the air with your foot. Repeat with the other foot.Heel walking: As part of your warm-up, walk on your heels for 30 seconds.4. Look, Ma, No Arms!o You keep your arms still at your sides while walking, or swing them without bendingthem.o You notice that your hands swell quite a bit while walking.A normal walking motion uses the arms to counterbalance the leg motion. A walker can addpower and speed by using the arms effectively. Long, straight arms act like a long pendulum,slowing you down.The CureBend your arms 90 degrees and swing them naturally back and forth opposite the leg motion.5. Chicken Winging and FlingingOK, now you know to bend your arms when you walk. But instead you swing them from side toside, cross the center of your body and extend them to endanger passersby. Sometimes your fistscome up on each swing past your breast and up to your chin or your nose.The Cure:Keep your elbows close to your body and swing your arms mostly back and forward, as ifreaching for your wallet from a back pocket on the backstroke. As they come forward, yourhands should not cross the center of your body and should come up no further than your breasts.This arm motion will give power to your walk. Your feet generally move only as fast as yourarms. This motion lets you concentrate on power from your rear leg without wasting motion infront of your body. It also looks far less silly.6. Head DownYou are always looking down, hanging your head and staring at your feet.The CureLook up! Good posture for walking allows you to breathe well and provides a long bodyline toprevent problems with your back, neck, and shoulders. Chin up when walking - it should beparallel to the ground. Your eyes should focus on the street or track 10 - 20 feet ahead. You'llavoid doggy doo-doo, find cracks in the sidewalk, spot potential muggers, and still collect theoccasional coin.7. Leaning and Swayingo You lean forward more than 5 degreeso You lean back.o You have a sway back with or without a forward lean.Somewhere you read to lean forward when walking. Or, you may be leaning back on your hips.Leaning forward or backwards or holding your back swayed can result in back pain and does notcontribute to speed.The Cure:Stand up straight but with relaxed shoulders, chin up and parallel to the ground. Think aboutwalking tall. Think "suck in your gut, tuck in your butt." Your back has a natural curve; do notforce it into an unnatural sway with your behind sticking out and your stomach pushing forward.8. The Wrong Clotheso You walk at night wearing dark colored clothing with no reflective stripes or a safetyvest.o You wear too much or too little clothing. You don't wear a hat.The CureTo prevent becoming a car hood ornament, wear a mesh reflective safety vest bought at a localbiking or running shop or put reflective strips on your night-time walking outfit. Many runningshoes have reflective elements, but studies show it is best to have several reflective elements tobe seen from all directions. For walking comfort, dress in layers. The inner layer should be of afabric like polypropylene that will wick sweat away from your body to evaporate - not cotton,which holds it in next to the skin. The next layer should be insulating - a shirt or sweater that canbe easily removed if you warm up. The outer layer should be a jacket that is windproof, andwaterproof or water-resistant in wet climates. Hats are essential equipment. They insulate you soyou warm up faster. They shield the top of your head from the sun - an area where it is hard toapply sunscreen. Hats with visors also shield your face from sun exposure.9. Not Drinking Enough WaterYou don't drink enough water before, during, and after walking.The Cure:A good rule of thumb is to drink every 15 minutes, consuming at least one 28 oz. bottle of fluidper hour. It is recommended that you should consume 1 bottle of sports drink for every 2 bottlesof water. Prepare for your walk by drinking a tall glass of water 2 hours before you walk. Afteryour walk, drink at least one more glass of water. Avoid caffeinated beverages before your walk,they cause you to lose fluid, making you thirstier as well as making you take inconvenient stopsalong the way.10. OvertrainingYou walk and walk and walk. But you have lost your enthusiasm. You feel tired, irritable. Youalways have aches and pains. You may be overdoing it.The CureTake a day off now and then to let your body repair, build up muscle, and store up some energyto get you back on the road again. To stay motivated; try changing your routes and walking withfriends.

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