ParticiPant Guidebook

September 5-7, 2014 Carlsbad to San Diego

www.myMSchallenge.com (800) 486-6762

Join our online community! www.facebook.com/challengewalkMS

cHaLLenGe accePted!

Thank you for accepting the Challenge! Your commitment to make your mark on MS will be one of the most rewarding journeys of your life, filled with friendship, unforgettable moments and most of all, hope.

We promise to help you succeed with your training and fundraising. Your Walker Coach will support you every step of the way.

This Participant Guidebook will give you an overview of the Challenge Walk event. It includes everything from fundraising and training to event details and the types of support we provide. You will also receive monthly eNewsletters filled with additional fundraising and training tips, as well as other important event information.

If you can’t find the answer to your question here, please, call your Walker Coach or (800) 486-6762 or email MSchallenge@MSpacific.org. We are here to help you succeed!

Thank you for having the courage and commitment to join the movement!

WeLcoMe to cHaLLenGe WaLk MS 2014 tabLe of contentS

About the National MS Society ... 4

Ways to Participate ... 5

Event Weekend Itinerary ... 6-7

Walker Support ... 8-9

Event Policies ... 10-11

Team Information ... 12-13

Fundraising 101 ... 14-16

Becoming a Top Fundraiser ... 17

Training Program ... 18

Training Gear ... 19

Hydration ... 20

Injury Prevention ... 21

What to Pack ... 22

Event FAQ ... 23-25

Registration FAQ ... 26

Fundraising & Donation FAQ ... 27-28

Website FAQ ... 29

Team FAQ ... 29

Contact Us ... 30

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ABOUT MS Multiple sclerosis interrupts the flow of information between the brain and the body and stops people from moving.

Symptoms range from numbness and tingling to blindness and paralysis. The progress, severity and specific symptoms of MS in any one person cannot yet be predicted, but advances in research and treatment are moving us closer to a world free of MS.

Most people with MS are diagnosed between the ages of 20 and 50, with more than twice as many women as men being diagnosed with the disease. MS affects more than 2.3 million people worldwide.

ABOUT THE NATIONAL MS SOCIETY MS stops people from moving. The National MS Society exists to make sure it doesn’t. We help each person address the challenges of living with MS. Last year alone, we devoted over $136 million to programs that enhanced more than one million lives. The Society also invested over $50 million to support 440 research projects around the world.

We are people who want to do something about MS NOW.

PACIFIC SOUTH COAST AND SOUTHErN CALIFOrNIA & NEvADA CHAPTErS

We are people who want to do something about multiple sclerosis noW

PrOgrAMS AND SErvICES INCLUDE:

• Emotional Support: self-help groups, counseling, visitation and information for the newly-diagnosed.

• Wellness: clinics, education and exercise such as aqua, yoga and strength training.

• Direct Assistance: equipment loan & provision, financial grants, transportation and scholarships.

• Family & Social Support: children’s programming, recreation, respite care and caregiver retreats.

• Education: information & referral, professional outreach and research updates.

• Independence Support: employment consultation and resources, financial planning and care management.

FOr MOrE INFOrMATION Early and ongoing treatment with an FDA-approved therapy can make a difference for people with multiple sclerosis. Learn about your options by talking to your health care professional and contacting the National MS Society at nationalMSsociety.org or 1-800-344-4867 (1-800-FIGHT-MS).

WaYS to ParticiPate You are making an important difference in the lives of people living with MS by participating in the Challenge Walk. There are many ways that you, as well as your family and friends, can participate: you can walk, join the Super Crew or Crew, or simply volunteer for a few hours.

WALKEr Participate in all aspects of the Challenge! Two-night hotel stay, banquet meals, route support and catered lunches are included. Ages 10-16 have a $1,500 fundraising minimum, ages 17+ is $2,500. SUPEr CrEW Enjoy all the same perks as a Walker and participate in all the Challenge festivities as a Super Crew volunteer. Be a super star by working all three event days and fundraising $2,500 or more. Ages 10-16 have a $1,500 fundraising minimum. Hotel accommodations for two nights, lunches and banquet meals are included. CrEW Take on a leadership role by becoming a Crew member. Enjoy breakfast each morning at the host hotel as well as banquet dinners and entertainment each evening as a Crew volunteer. Work all three event days. Discounted rates on hotel accommodations are available. Fundraising is encouraged! vOLUNTEEr Come out and volunteer for a 3-5 hour shift on one, two or all three days of the Challenge. Registration is free!FrIENDS & FAMILY Friends and family are welcome at the Carlsbad Flower Fields for the Opening Ceremony as well as at Embarcadero Park South to see you cross the finish line in one of the most important experiences of your life. Join us for lunch and entertainment.PErSONALIzE A SIgN OF ENCOUrAgEMENT Send your support and encouragement to a Walker with a personalized route sign. Your special message will be printed on a 3’ x 2’ sign and posted along the Challenge Walk route. You select the sign template, write a special message to a friend or loved one and we take care of the rest. We’ll design, print and post the signs along the route, and the Walker can take their sign home as keepsake. Each route sign is $40. Contact us for an order form. 5

WALKEr rEgISTrATION FEE SCHEDULE: $55: January 1 - March 31| $65: April 1 - June 30 $75: July 1 - event weekend

SUPEr CrEW MEMBEr rEgISTrATION FEE SCHEDULE: $65: January 1 - June 30 $75: July 1 - event weekend

FUNDrAISINg DEADLINE: August 20, 2014

ALL OF YOUr NEEDS WILL BE

TAKEN CArE OF EvENT WEEKEND.

THE CHALLENgE WALK rOUTE

IS FULLY SUPPOrTED WITH

CATErED LUNCHES, rEST STOPS

STOCKED WITH BEvErAgES AND

SNACKS, POrT-A-POTTIES AND

SUPPOrT vEHICLES TO PrOvIDE

TrANSPOrTATION ASSISTANCE.

YOU WILL STAY TWO NIgHTS

AT OUr HOST HOTEL, THE SAN

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AND BE TrEATED TO A BANqUET

DINNEr AND ENTErTAINMENT

EACH EvENINg ALONg WITH A

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MEET N’ grEET & PArTICIPANT PACKET PICK-UP: THUrSDAY, SEPTEMBEr 4

4:00-7:30pm> Participants may check-in for the Challenge Walk at the San Diego Marriott Del Mar> Welcome reception> Meet ‘n Greet Mixer by poolPlease note: Walkers are financially responsible for their Thursday night hotel accommodations. The National MS Society organizes all room reservations.$129+ tax per room.

DAY ONE: FrIDAY, SEPTEMBEr 5 STArT LINE: Flower Fields, 5704 Paseo del Norte, Carlsbad, CA 92008 (Take your team photos here!)

MILEAgE: 20 miles from the Flower Fields in Carlsbad to the San Diego Marriott Del Mar

7am: Walker check-in at start line 7:30am: Opening Ceremony: family & friends are invited to attend 8am – 5pm: Walk 20 miles with rest stops every 1.5-3 miles & lunch stop at Swami’s in Encinitas 1–5pm: Medical, massages and food available at the San Diego Marriott Del Mar 6 – 8pm: Banquet dinner, t-shirt contest & entertainment at the San Diego Marriott Del Mar

DAY TWO: SATUrDAY, SEPTEMBEr 6 MILEAgE: 20 miles from the San Diego Marriott Del Mar to Ventura Cove in Mission Bay

6am: Breakfast in banquet room

7:30am: Warm up & stretching

8am – 5pm: Walk 20 miles with rest stops every 1.5 to 3 miles and a lunch stop in La Jolla. Continual shuttle service transports Walkers from Ventura Cove to the hotel.

1 – 5pm: Medical, massages and food available at the San Diego Marriott Del Mar

6 – 8pm: Banquet dinner & candlelight ceremony at the San Diego Marriott Del Mar

DAY THrEE: SUNDAY, SEPTEMBEr 7 FINISH LINE: Embarcadero Park South, San Diego, CA ($10 pay parking lots for friends & family)

MILEAgE: 10 miles from Ventura Cove in Mission Bay to Embarcadero Park South in downtown San Diego

6am: Breakfast in banquet room

7am: Shuttle transportation begins to Sunset Cove

7:30am: Warm-up & stretching

9 – 11:30am: Pre-finish celebration

11:30am: All Walkers arrive at pre-finish area

11:45am: Walkers complete final mile of Challenge Walk MS together

12:15pm: Closing ceremony & lunch with family and friends

*Times and locations are subject to change. If these change, you will be notified.7

WALKEr COACH You will automatically be assigned a Walker Coach who will contact you shortly after you register. Your Walker Coach will help you reach your fundraising minimum of $2,500 (age 17+) or $1,500 (age12-16) and answer any questions you have about the event.

HOTEL ACCOMMODATIONS & BANqUET MEALS You will spend two nights (Friday and Saturday) at our host hotel, the San Diego Marriott Del Mar. Hotel accommodations, banquet dinners and breakfasts are all-inclusive. The National MS Society organizes all room reservations.

CONFIrMATIONS You will receive a confirmation by email. The confirmation requests necessary information for the weekend including your hotel accommodations, credit card information and diet or medical needs. It also confirms that you are committed to Challenge Walk MS - so we can keep costs to a minimum. Please be timely with your submission.

rEST STOPS & CATErED LUNCHES There are rest stops every 1.5 to 3 miles stocked with beverages and snacks. Along with the rest stops, each day you will be treated to a catered lunch. All rest and lunch stops have several port-a-potties or public restrooms and volunteers as well as EMTs to assist you.

LUggAgE If you are checking in at the event on Friday morning, we will transport your luggage from the start line to the hotel on Day One. On Day Three, we will transport all participants’ luggage from the hotel to the finish line. You simply drop off your gear at the luggage truck before you begin your day, and we will take care of the rest.

LUggAgE TAgS Upon check in you will receive two luggage tags, we ask that you place one tag on your swag bag and the other on your luggage. This tag will have your Walker number on it. The bags are lined up in number order at pick up locations.W

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tSWAg BAgS Every Walker will receive a swag bag when they check in. This bag will be tagged with your Walker number and be transported to the lunch stop each day allowing you to carry any miscellaneous items you may need (i.e. extra socks or snacks).

MEDICAL ASSISTANCE There are professional medical personnel stationed along the route, at lunch stops and the hotel. From blister care to wrapping ankles, these trained nurses and EMT professionals are there to help you. All Walkers are required to have medical insurance in order to participate.

SUPPOrT AND gEAr (SAg) vEHICLES The route is continuously monitored by SAG vehicles to provide transportation assistance or any help you may need along the route. The accessible SAG vans can transport you to the lunch stop, next rest stop or finish line.

MASSAgES We have free massages available at the hotel to loosen sore and tight muscles. Massages are available on a first-come, first-serve basis.

vOLUNTEErS & STAFF Hundreds of volunteers and dedicated staff will support you throughout the weekend. They are responsible for making the event run smoothly and provide endless support and cheering to keep you motivated.

OPENINg AND CLOSINg CErEMONIES We encourage you to invite family and friends to the opening and closing ceremonies to be part of this memorable weekend. The opening ceremony is filled with energy and the closing ceremony will celebrate your accomplishment with a medal presentation, music and lunch.

POST-EvENT TrANSPOrTATION Transportation from the finish line will be provided back to the hotel and/or Flower Fields for $15. This option will be included in your confirmation.

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FUNDrAISINg DEADLINE The fundraising deadline is August 20, 2014. To honor our participants’ commitments and preserve the Society’s financial integrity, no one will be permitted to walk who has not raised the minimum pledge prior to the deadline.

SAFETY FIrST We want everyone to have a safe and memorable weekend. We ask all Walkers follow these safety guidelines:

• Obey all traffic laws, law enforcement officers and route guidelines.

• Do not wear earphones, use radios or talk on cell phones while on the route.

• No running; this is a walking event.

• Participants may not remain on the route after the last sweep of the day.

• Participants must use sidewalks when available.

• Participants may not walk while under the influence of drugs or alcohol.

• We reserve the right to remove you from the route and/or event at any time should you violate any of our safety guidelines.

• Participants must watch the Challenge Walk safety video provided in their confirmation.

• Always pay attention to railway warning devices.

HYDrATION It is essential to drink fluids before, during and after your walk.

CONFIrMATIONS Every participant MUST submit their completed confirmation and credit card information to confirm event participation and receive a hotel room reservation. Room assignments will be based on timely submission of confirmations and fundraising status. Confirmations will be emailed .

MEDICAL INSUrANCE All participants must have valid medical health insurance in order to participate in Challenge Walk MS. You must complete a medical questionnaire, provide your medical health insurance information and sign a medical waiver prior to the event. This information will be collected through your confirmation.

MINOrS - NOTArIzED WAIvEr rEqUIrED All participants must be 10 years of age or older to participate in the Challenge Walk. Any Walker under 18 years old must be accompanied by a participating adult. No exceptions. Walkers ages 10-17 are required to submit a notarized waiver and release prior to the event.

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S IDENTIFICATION All participants will be issued event credentials at check-in. Credentials must be worn during the entire event; credentials allow access to route support, rest stops and entry into the banquet room for meals.

PETS No pets are allowed on the Challenge Walk route except registered service animals. Documentation from a veterinarian is required for a service animal’s participation.

DAILY CHECK-IN All participants are required to check in every day at the start lines, lunch stops and finish lines. We strongly discourage anyone from leaving the route, but if you decide not to participate at any time during the event, please notify a member of the National MS Society staff.

WALK TIMES Each day, the route will open and close at specified times. Any Walker who has not completed the course by the closing time will be picked up and transported to the finish line or hotel. The route times will be published at the event.

WEATHEr The Challenge Walk will take place rain or shine. Please be prepared with appropriate clothing. 11

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It takes one person to inspire hundreds - that’s the power behind being a Team Captain. As a Team Captain for the Challenge Walk, you become a leader in the movement toward a world free of MS. If you are thinking about being a Team Captain or know someone who would make a great Team Captain, this team section provides the answers to all your questions. We are committed to you and the success of your team.

FOUr rEASONS TO STArT A TEAM Challenge Walk MS is more fun when you are part of a team!

1. Teamwork & camaraderie: the more, the merrier. Challenge Walk MS is a life-changing event. Share the experience to build camaraderie and create a solid support system. Your team can be comprised of friends and family, co-workers or members of a community group. All you need is a team name!

2. Training and fundraising are easier and more fun as a team. It is very motivating to have others counting on you. Host fundraising events and network to make reaching your fundraising goals much easier. Your team can qualify for perks, incentives and contests during event weekend.

3. Community involvement builds a strong corporate image. Get your company involved to show your clients, customers and the community that you care.

4. Perks. Enjoy the team experience throughout the weekend! Visit myMSchallenge.com>Teams for detailed benefits.

HOW TO FOrM A TEAM Forming a team is as easy as 1-2-3! 1. Register yourself as the Team Captain at myMSchallenge.com or call one of our Team Coaches. If you are already registered and want to become a Team Captain, please contact us at 800-486-6762: ask for a challenge walk coach. 2. Decide on a snappy team name. 3. Recruit friends, family or co-workers to join your team.

TEAM INCENTIvES Start some friendly competition! As a team, you will be competing to win great prizes and awards. (see website for full details.) Team Award Levels Mission Possible: $75,000+ Gold: $50,000 - $74,999 Silver: $25,000 - $49,999 Bronze: $15,000 - $24,999

TEAM DIvISIONS To promote fairness and goodwill, teams are separated into divisions. Teams will compete with each other in various team activities based on their sizes. Division 1: 20+ Division 2: 10-19 Division 3: 6-9 Division 4: 2-5 Team size can include Walkers, Super Crew and Crew.

For more information about creating a team, please contact the Teams Department at (800) 486-6762 or visit the team page at myMSchallenge.com and view the Team Captain manual.

TEAMS EArN grEAT PErKS! Each of the award levels earn great benefits! visit myMSchallenge.com>Teams for more details. Perks include:• Free team photos at the Challenge Walk Start Line• Banquet dinner recognition• Personalized team route marker• Private team tent at the prefinish if your team raises

$25,000 by August 20. You will love hanging out in your special team tent stocked with goodies and beverages.

• Private team tent at the START line if your team raises $75,000 by August 20. It’s a perfect meeting spot to kick off a memorable weekend!

• Earn daily awards for best team costume and most spirited team.

• And more!

WE UNDErSTAND THAT THE FUNDrAISINg MINIMUM MAY SEEM A BIT OvErWHELMINg AND WE PrOMISE TO BE WITH YOU EvErY STEP OF THE WAY – WE WILL HELP YOU SUCCEED! WE HAvE HELPED THOUSANDS OF PEOPLE ACHIEvE AND SUrPASS THE FUNDrAISINg MINIMUM AND WE WILL HELP YOU TOO! HErE IS SOME INFOrMATION TO gET YOU STArTED.

STEP 1 - THINK ABOUT CrEATINg A TEAM It only takes two people to form a team, and as past teams will tell you, it is a great experience to come together for a common goal.

STEP 2 - USE YOUr PArTICIPANT CENTEr Your registration includes your own personal webpage. You can send emails, collect donations online and track your fundraising progress. We encourage you to customize your webpage with your story of why you are participating and a personal photo. Make sure you share your webpage address with others.

STEP 3 - USE YOUr PErSONALIzED WEBPAgE TO FUNDrAISE• Make a list of all the people you could contact by email.• Upload your contacts into your participant center.• Send an email from your participant center to all your family and friends about your commitment to the Challenge Walk.• Place your personal webpage URL address on the bottom of your personal email correspondence. If you would like to do this at work, you might want to check with your supervisor first.• Donors can go directly to your secure webpage to make a donation with a credit card. It is a quick, easy and secure process.• Check your webpage often to monitor your fundraising progress. • Use the webpage blog to keep donors, friends and family updated.• Make sure you click the “Fundraise with Facebook” button to let people know you are walking.

STEP 4 - MAIL FUNDrAISINg LETTErS Some people are more likely to support your fundraising if they receive a mailed, personalized letter rather than an email. You probably know who these people are; they likely include those without email addresses or those who prefer personal mail. A selection of sample fundraising letters is available at www.myMSchallenge.com>Fundraising. Be sure to personalize your letters with a photo and explanation of why you committed to the Challenge Walk.

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STEP 5 - OrgANIzE FUNDrAISINg ACTIvITIES There are many activities and events you can organize to help you reach your fundraising goal. Plan activities you can do with friends, co-workers or possibly barter your talents.

Ideas for Friends and Family:

• Organize a party or event and charge admission: i.e. poker party, golf game, cookie swap, silent auction or barbeque.

• Host a fundraising night at a local restaurant. Many establishments will donate a percentage of the night’s proceeds.

• Hold a garage sale; gather all your friends’ unwanted items and sell them to raise funds for the Challenge.

• Ask friends and family to save their spare change. It can really add up!

Ideas for Coworkers:

• Sell food: candy bars, pizza, ice cream.

• Host a silent auction of items donated by local business and vendors.

• Hold a drawing for prime parking or a day off.

• Ask for a donation in exchange for the privilege to dress casual on Friday.

Your Talents Use your creativity for this one: i.e. fundraise with Facebook, walk dogs, groom pets, give lessons, garden or baby sit. If you have a talent, someone will pay for it.

STEP 6 - SELL PrODUCTS Consider selling National MS Society-branded products to fundraise and create awareness. Contact your Walker Coach to a have a fundraising product order form sent to you or download the form at www.myMSchallenge.com> Fundraising.

Sneaker Pin-Ups: Ask retailers and businesses with high customer traffic to sell paper sneakers. You get the paper sneakers for free and then sell them for a specific donation amount, usually between $1 and $5. The purchaser can write their name on the sneaker and display it for recognition. All sneakers are bar-coded.

Join the Movement Band: These simple orange bracelets branded “Join the Movement” are a great way to raise money and also increase MS awareness. Prices vary depending on quantity. Available at www.MSstore.org.

MS Bears: Sell these adorable bears as a fun and easy way to raise money. They make great gifts for kids or adults. You choose the selling price, reimburse yourself for the original purchase of the bears, and the rest goes towards your fundraising goal! Find them at www.plushland.com/fundraising/nmss.

STEP 7 - MATCHINg gIFTS Let your donors know that many companies have matching gift programs, and they should check with fu

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their human resources or benefits department to see if their company participates. Any matching gift donation from your company or your donors’ company will be added to your fundraising total. Please note: All completed matching gift forms must be received prior to the fundraising deadline of August 20, 2014, in order to apply towards your fundraising minimum.

STEP 8 - KEEP A FUNDrAISINg rECOrD AND FOLLOW UP

• Write it down; keep a detailed list of the people you contacted for a donation.

• Use a pledge tracking worksheet to keep track of the people you have solicited, donation and received amount, and confirm that a “thank you” was sent.

• Follow up; if you haven’t had a response from a person you have solicited make sure you follow up!

STEP 9 - SAY “THANK YOU” Always make sure you send a “Thank You” to each person who makes a donation. It can also be meaningful to keep them updated on your training and fundraising progress. Invite them to cheer for you at the finish line!

STEP 10 - FUNDrAISINg INCENTIvES We understand that fundraising requires organization and effort, and we want to reward you for your hard work! As you reach various fundraising levels, a

becoMe a toP fundraiSer INDIvIDUALS WHO ExCEED $3,500 IN THEIr FUNDrAISINg WILL BECOME MEMBErS OF ONE OF OUr ExCLUSIvE FUNDrAISINg CLUBS. EACH OF THESE AMAzINg grOUPS ArE ACKNOWLEDgED THrOUgHOUT EvENT WEEKEND AND BEYOND. ALL BENEFITS rECEIvED ArE FOr FUNDrAISINg TOTALS rANKED ON AUgUST 20, 2014.

ELITE FEET: rAISE $10,000+•Trip for two to the National

Conference in Fort Worth, Texas (hotel & airfare included)•Private room at the Marriott hotel

for no additional fee•Personalized body massage on

both days•Breakfast in Bed•Personalized door sign honoring

your fundraising achievement•Special surprise honoring your

club membership•Personalized recognition marker

including photo along the walk route•Two drink tickets each evening•Personalized badge designating

your fundraising club status•Recognition in digital

MSConnection newsletter•VIP Check-in reception with

champagne, chair massage, and passed appetizers•FREE Registration for Challenge

Walk MS 2015•2015 website recognition•Special recognition during Friday

evening progam

HIgH TOPS: rAISE $7,500+•Breakfast in Bed•Personalized massage•Personalized door sign honoring

your fundraising achievement•Special surprise honoring your

club membership•Personalized recognition marker

including photo along the walk route•Two drink tickets each evening•Personalized badge designating

your fundraising club status•Recognition in digital

MSConnection newsletter•VIP Check-in reception with

champagne, chair massage, and passed appetizers•FREE Registration for Challenge

Walk MS 2015•2015 website recognition•Special recognition during Friday

evening progam

gOLDEN LACES: rAISE $5,000+•Special surprise honoring your

club membership•Personalized recognition marker

including photo along the walk route•Two drink tickets each evening•Body massage in exclusive area on

both days•Personalized badge designating

your fundraising club status•Recognition in digital

MSConnection newsletter•VIP Check-in reception with

champagne, chair massage, and passed appetizers•FREE Registration for Challenge

Walk MS 2015•2015 website recognition•Special recognition during Friday

evening progam

OvErACHIEvErS: rAISE $3,500+•Special surprise honoring your

club membership•Personalized badge designating

your fundraising club status•VIP Check-in reception with

champagne, chair massage, and passed appetizers•FREE Registration for Challenge

Walk MS 2015•2015 website recognition•Special recognition during Friday

evening progam

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GWALKINg 50 MILES TAKES COMMITMENT AND TrAININg. ALTHOUgH

THE CHALLENgE WALK IS FOr PEOPLE OF ALL ABILITIES, YOU DO NEED

TO PrEPArE, BOTH PHYSICALLY AND MENTALLY. STArT TrAININg rIgHT

AWAY SO YOU WILL BE LESS LIKELY TO ExPErIENCE INJUrIES Or PAIN.

1. MAKE A TrAININg PLAN. Download suggested training programs based on how much time you have to prepare for the Walk at www.myMSchallenge.com>Training.

2. STArT A WALK JOUrNAL. Use a walk journal to keep track of your training, mileage and help you maintain a walking schedule.

3. PUrCHASE WALKINg gEAr. Purchase walking shoes and clothing for training. Allow for enough time to break in your shoes, test clothing and layering systems. Getting the right shoes for training and the Challenge Walk is essential.

4. FIND A TrAININg WALK Or rECrUIT A WALKINg BUDDY. Training is always more fun with a friend to motivate you.

SELF-TrAININg PrOgrAM We provide programs to prepare you for the Challenge Walk. You select the program based on how much time you have to prepare. These mileage guides are an ideal training plan. View the plan at www.myMSchallenge.com>Training.

CLOTHINg Wear comfortable walking attire. Sometimes loose-fitting clothes can cause chafing. When you are training, try various clothing choices and layering systems.

• Dressing in layers allows you to remove clothing as you warm up or put it back on if you are cold.

• A shirt made from polypropylene or CoolMax is a better material choice than cotton as it will wick sweat away from the body.

• Socks should be comfortable. Socks made from CoolMax are preferred over cotton as they keep the feet drier.

SHOES Purchase shoes that fit you correctly for training and for the Challenge Walk. Many specialty running shoe retailers have trained experts that will help you find the perfect shoe. Replace your shoes every 500 miles. For comfort, do not wear new shoes during the event.

• Fit: Walking shoes should be a half size larger than your dress shoe. A shoe should fit well and leave room for your foot to expand while walking.

• Flex: You should be able to easily bend the forefoot of your walking shoe. A flexible shoe allows your foot to roll through each step.

• Flat: Walking shoes should be flat, with not much difference in height between the heel and ball of the foot.

traininG reSourceS Learn more about how to train for a 50 mile walk!

Visit myMSchallenge.com>Training 19

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IT IS ESSENTIAL TO DrINK FLUIDS BEFOrE, DUrINg AND AFTEr YOUr WALK.

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nS I g N S O F D E H Y D r AT I O N• Nausea after exercise•Dark, yellow urine or no urine•Dry, sticky mouth•Fatigue•Dizziness or confusion•Heartburn or stomachache•recurring or chronic pain•Headache•Mental irritation or depression•Water retention•Lack of skin elasticity

THE KEY TO INJUrY PrEvENTION IS TO NOT OvEr-TrAIN. LISTEN TO YOUr BODY. DON’T TrY TO PUSH YOUr BODY BEYOND ITS LIMIT. IF YOU STArT TrAININg SLOWLY AND grADUALLY INCrEASE YOUr MILEAgE, YOU WILL PrOPErLY CONDITION YOUr BODY.

SHIN SPLINTSShin splints are a common injury for walkers. The pain can be felt in the lower leg while walking, and will go away when you slow down or stop. To prevent shin splits, make sure you don’t over stride. Your heel should strike the ground first and then roll forward towards your toes to push off. Another cause maybe from over-pronation. Over-pronation occurs when the foot rolls inward excessively. To prevent shin splits, make sure to have shoes properly fitted. If you do develop shin splints, icing the area before and after each walk can help.

BLISTErSBlisters are commonly found on the soles on the feet from irritation caused by shoes or sock friction. To prevent blisters, purchase shoes with extra room in the toe box and a snug heel fit. Don’t wear wet socks. If your feet tend to sweat a lot, carry an extra pair of socks and change them halfway through the walk. Socks made of polypropylene (i.e. CoolMax) can help prevent blisters since the material wicks moisture away. For blister prone areas consider using a lubricant (i.e. Bodyglide) and moleskin.

PLANTAr FASCIITISThe classic sign of plantar fasciitis is a burning, stabbing or aching pain in the heel of the foot especially in the morning when climbing out of bed. Pain usually decreases as the tissue warms up, but may easily return again after long periods of standing or weight bearing, physical activity, or after getting up after long periods of sitting down. This condition occurs when the long fibrous plantar fascia ligament along the bottom of the foot develops tears in the tissue resulting in pain and inflammation.

It can take several weeks to recover from plantar fasciitis. Rest as much as possible and avoid exercises that place stress on the injured area.

To reduce inflammation, apply ice, consider taking over-the-counter pain medicine to reduce pain and inflammation and massage the foot before getting out of bed in the morning.

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Pre-Training Walk & Pre-Event• Drink an extra 64 ounces of fluid 24 hours before a long training walk.• Drink 16 ounces of fluid two hours before exercise. This will allow time for the

fluid to pass through your body.• Drink more during hot weather. If you are sweating more than usual,

consume more fluids. • Avoid caffeinated beverages before your walk. They will cause you to lose

fluid and make you thirsty.

During & After Your Walk• Drink when you are thirsty.• A sign that your body is well-hydrated is diluted urine that is light or colorless.• You should be urinating frequently.• Try to drink five ounces of fluid per mile.• Drink a combination of water and sports drink after exercising more than one

hour.• Sports drink can help replace your body’s sugar and salt that was lost during

exercising.

rEMINDEr: Your luggage must weigh less than 40 pounds so our volunteers can safely move it.

CLOTHINg Pack for all weather conditions: hot, windy or rain.• T-shirt for Friday night team t-shirt contest • Pirate-themed attire (ARRRRRRR)• Two pairs of worn-in walking shoes• Three sets of shirts & shorts or pants• Waterproof jacket• Three to six pairs of socks

(moisture wicking)• Comfortable underwear, sports bra or other

athletic support• Long pants/sweatpants• Sweatshirt or fleece• Nice, comfortable outfit for the

evening events• Sunglasses• Hat or visor• Watch• Swimsuit (the hotel has a hot tub to soak your

sore muscles)

FIrST AID *Please note: we do not provide most types of over-the-counter medications.• Sunscreen• Lip balm with sunscreen• Blister Kit: alcohol-free wipes, mole skin,

antibacterial ointment• All required prescription medications or

special medications you use• Petroleum jelly or sport lubricant for chaffing

(i.e. Body Glide)• Anti-inflammatory pain medicine

(i.e. Advil)• Antacid• Toiletries

HYDrATION SYSTEM• Hydration pack or like (i.e. Camelbak)• Hip pack with water bottle holder

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S1. What is the Challenge Walk? The Challenge Walk is a three-day, 50-mile walk held September 5-7, 2014, to create a world free of MS. Starting in Carlsbad, California, approximately 300 Walkers will enjoy ocean views while walking to downtown San Diego. The route is fully supported with rest stops, lunches, snacks, beverages and medical staff. All participants spend two nights at our host hotel and are treated to banquet breakfasts and dinners. Our goal is to raise $1 million toward a world free of MS.

2. How far do we walk? Day One: 20 miles from Carlsbad to Del Mar. Day Two: 20 miles from Del Mar to Mission Bay. Day Three: 10 miles from Mission Bay to downtown San Diego. If a Walker is unable to complete a portion of the route, Support and Gear (SAG) vehicles provide transportation assistance all three days.

3. Do I have to carry all my gear while I am walking? No. You simply drop your swag bag at the luggage truck in the morning, before you begin your walk for the day, and we will transport it to the lunch stop. Pack an extra pair of socks, shoes or whatever you may need halfway through your walk.

4. Is the Challenge Walk route fully accessible? Our route is fully accessible along city streets so people of all mobility levels can participate in the event. Additionally, we provide a vehicle capable of transporting a wheelchair as well as SAG vehicles along the route for participants who may need extra help. Because some roads could be difficult to navigate, we recommend all participants who have special needs create a route plan with Chapter staff prior to the event.

5. How can I participate? You can bring us closer to a cure by walking, becoming a Super Crew or Crew member or volunteering. Under 18 must be accompanied by a parent or guardian at all times and have a notarized waiver on file. WALKER: Participate in all aspects of the Challenge! Two-night hotel stay, banquet meals, route support and catered lunches are included. Ages 10-16 have a $1,500 fundraising minimum, ages 17+ is $2,500. (See registration fee schedule on page 5.)SUPER CREW: Enjoy all the same perks as a Walker and be a super star by working all three event days and fundraising $2,500 or more. Ages 10-16 have a $1,500 fundraising minimum. Hotel accommodations for two nights, lunches and banquet meals are included. (See registration fee schedule on page 5.)Continued on next page...

5. How can I participate (continued)?CREW: Take on a leadership role by becoming a Crew member. Enjoy breakfast each morning at the host hotel as well as banquet dinners and entertainment each evening as a Crew volunteer. Work all three event days. Discounted rates on hotel accommodations are available. Fundraising is encouraged! VOLUNTEER: Come out and volunteer for a 3-5 hour shift on one, two or all three days of the Challenge. Registration is free!

SPONSORSHIP: It takes a special company to sponsor such a meaningful event. There are numerous sponsorship opportunities available that can be customized to fit any company’s needs. Contact jennifer.west@nmss.org for more information.

6. Who can participate? Participants must be 10 years or older to participate. All Walkers, Super Crew and Crew members under the age of 18 must be accompanied by a participating parent or guardian at all times and have a notorized waiver on file. Walkers, Super Crew and Crew must have valid medical health insurance to participate.

7. Where do I sleep? Our host hotel is the San Diego Marriott Del Mar. Each room hosts a minimum of two guests and a maximum of four. Two guests will be automatically assigned unless otherwise requested in your confirmation. Participants will stay at the Marriott on Friday and Saturday night. Hotel placement will be dependent on timely submission of participants’ confirmations and fundraising status. Confirmations will be emailed in August. If you need hotel accommodations on Thursday and/or Sunday night, please indicate this on your confirmation. We will submit a rooming list to the hotel so that you can occupy the same room your entire stay. There will be $129 per night (plus tax and service) charge to your credit card if you choose to stay Thursday and/or Sunday.

8. What kind of support does the National MS Society offer to Walkers? We are here to support you every step of the way. This includes pre-event initiatives such as building a team and helping you with fundraising and training. During the event we provide accommodations, all meals, full route support and more enthusiasm than you can imagine! There are also numerous online resources for participants available at www.myMSchallenge.com.

9. Can my family come and see me during the event? Invite your friends, family, neighbors and dogs! Everyone is welcome at our start and finish lines, we would love their support! To ensure the safety of the participants, we do not encourage spectators along the route.

Start Line: Flower Fields, 5704 Paseo Del Norte, Carlsbad, CA 92008 7:30AM: Opening Ceremony Guest parking available on-site at Armstrong Gardens

Finish Line Embarcadero Park South, San Diego, CA Located behind the San Diego Convention Center 12:00PM: Welcome participants across the finish line, Closing Ceremony and lunch. Various $10 paid parking lots.

10. What if I end up being unable to participate in the Challenge Walk? All donations made to Challenge Walk MS will be used in the spirit the donor intended: to support programs, services, and MS research.

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rEgISTrATION FAq 1. Before You register: Important Things You Need to Know

a. All participants agree to raise $2,500 ($1,500 for Walkers/Super Crew ages 12-16) by the fundraising deadline of August 20, 2014.

b. Each Walker or Super Crew (whether you are on a team or not) is responsible for her or his own fundraising commitment.

c. All participants must have medical insurance at the time of the event to participate.

d. To register for Challenge Walk MS, all Walkers must be 10 years old or older by event weekend. Walkers under 18 years old need to be accompanied by a parent or guardian who is also registered for the event. Additionally, a notarized waiver and release will be required for all minors. 2. What is a Challenge Kickoff get-together? We invite you to join us for a gathering where you can meet with other Walkers and learn all about the event. This is a free, no obligation event. Kickoffs will be held in May & June.

3. What is a “confirmation” and what if I have not received it? The confirmation email provides necessary information for the weekend, such as your hotel, diet and medical needs. It also confirms you are committed to Challenge Walk MS, so we can plan accordingly to keep costs to a minimum. Please be timely with your submission. Confirmations will be emailed to participants in August. If you have not received a confirmation by August 1 or have questions, call us at (800) 486-6762.

FUNDrAISINg & DONATIONS FAq 1. What is the fundraising commitment? All Walkers and Super Crew members are required to raise at least $2,500 ($1,500 for participants 10-16 years old). To honor the commitment of Walkers, and preserve the Society’s financial integrity, no one will be permitted to walk who has not raised the minimum pledge prior to the fundraising deadline of August 20, 2014.

2. What if I don’t raise the $2,500 pledge minimum? If you should find yourself below the minimum pledge amount when the deadline rolls around, you have three options: 1. Self-pledge the remaining dollars to ensure your place as a Walker. 2. Choose not to walk, but be happy knowing that donations go towards a great cause. 3. Choose not to walk, but volunteer during the event. Please note: All participants must have reached their fundraising minimum by the fundraising deadline, August 1, 2014. Participants who have registered as a Walker and who have not raised their minimum fundraising pledge may not transfer their participation status to Crew.

3. Where will my donation go? The Challenge Walk funds research to find a cure and for local programs and services to help people and families living with MS. The combined financial statements for our chapters and our national office indicate that is costs the Society about 17 cents to raise a dollar.

4. What is the deadline for meeting the pledge minimum? The fundraising deadline is August 20, 2014. Walkers/Super Crew 17 years or older must raise $2,500; 12-16 years must raise $1,500.

5. Does my registration fee go toward my fundraising? No. Your registration fee helps cover administrative costs and does not apply toward your fundraising minimum.

6. I am mailing in donations. What do I need to do before I seal the envelope? 1. Please make all checks payable to the National MS Society. Do not send cash. 2. Record the name, address and donation amount of all donors before sending the donations. By recording this information, you will be able to track your “balance” listed on your webpage against donations that you received to verify everything is correct. 3. Write the participant’s name and “Challenge Walk MS 2014” on the memo line of the check.

7. Where do I mail my donations? Send all donations to: National MS Society ATTN: Challenge Walk MS Headquarters 12121 Scripps Summit Dr, Suite 190, San Diego, CA 92131

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8. How long does it take for mailed donations to appear on my webpage? It can take up to two weeks for mailed donations to post to your account. Please note that the “real time” standings and contributions listed on the website and the individual and team fundraising totals reflect only the information that has been entered into the online fundraising system. If you are concerned that a donation did not reach the Society, please contact your Walker Coach at (800) 486-6762. We encourage all participants to keep a record of their donations to verify every donation is posted correctly.

9. One of my donors is requesting an EIN number, Tax ID number, or a 501(c)(3) letter. How can I get these? The National MS Society’s EIN and Tax ID number is 95-2633200. Please contact the National MS Society for a 501(c)(3) letter at (800) 486-6762.

10. Do all of my donors receive a receipt? Only those donors giving $250 or more will receive an automatic acknowledgement from the National MS Society. Any donor who writes a check may use his or her cancelled check as a receipt. You may also download receipts from the website.

11. Are all donations tax deductible? Donations are tax deductible to the extent allowed by the law.

12. What are matching gifts and how do I know if I am eligible to receive them? Many employers have programs that contribute or “match” donations made to nonprofit organizations. The donor should check with his/her human resources department to confirm if a matching gift program is offered. Please note: For matching gifts to count towards your minimum pledge, matching gift forms must be received prior to the fundraising deadline. Please contact your walker coach at (800) 486-6762 for questions regarding matching gifts. vcv

WEBPAgE FAq 1. How do I change or delete my donors’ information on the “Honor roll”? Please contact us at (800) 486-6762 to have information changed or removed.

2. I am having trouble with my online account. Who should I call? Please contact us at (800) 486-6762 or check out the website guide found at myMSchallenge.com>Fundraising.

3. Is my information secure? Yes. Industry-standard SSL encryption techniques are used to make sure that your credit card information, passwords and personal information travel securely over the internet.

TEAM FAq 1. Can I participate with my friends or family? Of course! All you need is two or more people and you have an official team! There is no better way to enjoy the experience of Challenge Walk MS than with a team of family and friends! Each individual 17 years or older is responsible for raising $2,500 or more ($1,500 for participants 12-16 years old). The Challenge Walk is a great team building opportunity for companies. Employers and employees can work hand-in-hand for a worthy cause in addition to building camaraderie and having a great support system to train, fundraise and keep motivated. If you are interested in forming a team, please contact Jennifer Gaylord at (760) 448-8413 or jennifer.gaylord@nmss.org.

2. How do I join or form a team? If you haven’t registered yet, simply register online and select “Join a Team” or “Start a Team.” Search for the name of the team you would like to join or call us and we will partner you with a suitable team. If you have already registered for Challenge Walk MS and would like to join a team, contact Jennifer Gaylord at (760) 448-8413 or jennifer.gaylord@nmss.org.

3. Can team members share or split donations? Each team member is responsible for raising the fundraising minimum of $2,500 ($1,500 for participants 10-16 years old). If you have a team fundraising event and would like to split the money between individuals, please complete a distribution form when you submit your donations. Money cannot be split after it has been processed. You can download the distribution form from www.myMSchallenge.com>Teams.

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CHALLENgE WALK SUPPOrT & WALKEr COACHES Jennifer West jennifer.west@nmss.org (760) 448-8435

Jacey Binder jacey.binder@nmss.org

Debra gruen debra.gruen@nmss.org (310) 481-1149

Jennifer gaylord jennifer.gaylord@nmss.org (760) 448-8413

Christine Trezise christine.trezise@nmss.org (760) 448-8415

Sarah Kuhl sarah.kuhl@nmss.org (760) 448-8422

Angelina Sperry angelina.sperry@nmss.org (760) 448-8430

CrEW & vOLUNTEEr SUPPOrT Linda Ingram linda.ingram@nmss.org (760) 448-8416

HOTEL rOOMS & EvENT CONFIrMATIONS Sarah Kuhl sarah.kuhl@nmss.org (760) 448-8422

CHALLENgE WALK MS HEADqUArTErS National MS Society 12121 Scripps Summit Dr Suite 190 San Diego, CA 92131 (800) 486-6762 www.myMSchallenge.com

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