It’s not a run, but it is for a good cause:
Muskogee’s fourth annual FREEDOM WALK is scheduled for Saturday, September 8 at 8:00 a.m. The two-mile walk begins at Muskogee Civic Center Plaza, down to, and along Muskogee’s Centennial Trail to 21st Street and back. The event honors and remembers the victims and ‘First Responders’ of the September 11 attacks that left more than 3000 Americans dead.
Sponsored and created by Downtown Muskogee, Inc., this year’s Freedom Walk is co-sponsored by the Muskogee Civic Center, Three Rivers Museum, Homeland Grocery Stores and local citizen volunteers.
The walk is free and open to the public. Water and coffee along with fruit and breakfast pastries will be provided for participating walkers. Individuals, civic groups, local organizations and families are encouraged to join in this uplifting and moving celebration and remembrance. A short program of music, commemoration and prayer will precede the walk.
Cash donations for Blue Star Mothers will be received at the Freedom Walk. Blue Star Mothers will use the funds to purchase and ship care packages to troops currently serving overseas.
For more information contact Downtown Muskogee, Inc. at 918-683-2400.
OK, I have a confession to make: I don’t do any weight-training.
Well, let me correct myself. I guess I do some weight training. If I happen to be running in the gym and I need to walk across the room to change the TV, I might do some random reps as I pass through the jungle of equipment. Then I proudly check off weight training. “Check! Good job, Carrie!”
But as I prepare for the half marathon in Tulsa this November, I’ve decided to actually do some lifting on purpuse.
So I turned to my favorite personal trainer, Google, and put together a little list of some basic hand weights moves and a pair of ab exercises, or, as I like to call them, ab things. My husband and I gave it a go last night for the first time, and it was so fun! We did it in our bedroom after our daughter had gone to sleep. And then his dog came and stood right next to him. I couldn’t stop laughing because she was so awkward. I love it.
Anyway, here’s our list:
Do two sets of 15 reps. Use dumbbells: 5 pounds at first, 10 pounds later. Go through the list until you hit 30 minutes.
- Dumbbell chest press (chest) — Lie on a bench, elbows bent 90 degrees out to sides; straighten arms up and return.
- One-arm dumbbell row (upper back) — Stand with legs hip-width apart and place one hand on bench, opposite arm holding weight; draw elbow up toward ribs and lower.
- Biceps curl (biceps) — Stand with arms extended, palms up, and curl weights toward shoulders.
- Triceps extension (triceps) — Stand with legs hip-width apart. Lean forward from waist, elbows bent 90 degrees at your sides; straighten arms behind you.
- Lateral raise (shoulders) — Stand with arms down by your sides, palms in; raise straight arms to shoulder height.
- Basic squat (legs/butt)
- Front lunge (legs/butt)
- Bicycle (abs) — Lie face-up on floor, bend opposite elbow to knee, then switch sides.
- Superman (lower back) — Lie facedown on floor and lift opposite arm/leg; switch sides.
We have a volunteer SOS for a run benefiting the Salvation Army’s 5k/10k this weekend. (I would be there, but I’m going to judge the children’s ice cream sundae contest at the Oklahoma County Free Fair. I’m pretty sure that is exactly the opposite of going to a 5k.)
The Salvation Army Central Oklahoma Area Command will once again host the Red Hot Kettle Run 5K and 10K on Aug. 25 at Regatta Park, 725 S. Lincoln, in Oklahoma City’s boathouse district. VOLUNTEERS ARE STILL NEEDED!
All funds from the race will go to The Salvation Army Social Services office to help provide food assistance, utility assistance and shelter to Central Oklahoma’s neediest citizens. The run will begin at 7 a.m. sharp at the Regatta Park. Runners will receive a T-shirt and winning gifts for each age group.
The start and finish are located at Regatta Park, off Byers Avenue, just west of the Byers Avenue Bridge. Race day registration will be under the pavilion in the park.
Packet Pick will be noon to 6 p.m. Friday, Aug. 24 at the Salvation Army location at 311 SW 5th Street, Oklahoma City, OK 73109. Avoid the rush!
Pick up early.
To REGISTER: https://www.signmeup.com/site/online-event-registration/84958
Volunteers are still needed to help with water stops, registration and other tasks. Please volunteer by calling Lois Green at 405-246-1101.
Another mystery of the universe solved.
The last few mornings have been lovely, and fall is getting closer. As you head out to the trails, be careful to look after your dog when you’re out and about.
I take my husband’s dog running every now and then, but I’ve never taken her out on a trail run. I’m mostly nervous that we’ll injure one another because of the leash, but I’m scared she might fling herself in front of a bike or another runner if she’s not on the leash in the first place. It’s a complicated situation.
Nevertheless, here are some great tips from healthy pet expert Brad Kriser. These are verbatim suggestions he has for different dangerous scenarios:
- Ingests harmful water – Lake, pond or stream water can be toxic to your dog if ingested. In some cases, it creates Giardia—an infection in the small intestines. If your dog drinks contaminated water, give him treated, fresh water to try to flush his system. If symptoms occur, such as diarrhea, abdominal pain or fatigue, visit a vet for additional treatment.
- Injures a paw – If you discover a cut on your dog’s paws, soak the paw in sea-salt water, remove any debris and use a disinfectant to clean the wound. Bandage the wound with three layers of rolled gauze in a taught manner. Use an anti-inflammatory spray, such as Dr. Rose’s Remedies Skin Treatment Spray, to help the irritation.
- Is stung by a bee – The first thing you should do is look for the pest/stinger to remove it. Be sure not to break it or more poison might go into your dog’s blood stream. Clean the area with a baking soda and water paste. If the irritation continues, consult your vet about giving your dog an over-the-counter antihistamine, like Benadryl, to counteract reactions.
- Walks through a poisonous plant – If your dog comes in contact with poison ivy, poison oak or poison sumac, do not touch his coat until you are wearing protective gloves. Even though a dog’s coat adds a great layer of protection, vulnerable spots with less hair, like the ears and stomach, can react to poisonous plants. To help prevent infection, bathe your dog in warm water, using a mild shampoo and rinse thoroughly to remove the plant’s oil. If your dog continues to itch, consult a vet about an antihistamine.
- Gets bit by a venomous snake – The best way to react is to stay calm and immediately find a veterinarian. Restrict movement in your pet as much as possible, even if it means carrying your dog. Do not try to treat the bite yourself by applying ice, removing the venom or applying a tourniquet. If you are nowhere near a vet, a snakebite kit can also be used. Other preventative options include snake aversion training or vaccinating your dog against snakebites.
It’s not just a walk, folks. I just registered for the 5k! Here’s the info:
The 2012 OKC AIDS Walk, Run and Pooch Parade are set for Sunday, Sept. 23 at the Myriad Gardens in downtown Oklahoma City.
Walk teams and individuals may register by visiting www.aidswalkokc.org. Teams and individuals may also sign up the day of the walk. Registration begins at 12:30 p.m. at the Myriad Gardens and the walk steps off at 2 p.m. The event is free and open to the public.
Registration begins at 8 a.m. for the fourth annual 5k run sponsored by Dell at the Bricktown Ballpark. The run begins at 9 a.m. Registration is $20 in advance and $25 the day of the run. Register at www.aidswalkokc.org.
New this year is the addition of a Pooch Parade. Registration for the parade begins at 12:30 p.m. with the fashion show starting at 1 p.m. All dogs in the parade must be in costume and on a leash. Trophies will be given for 1st, 2nd and 3rd place. The registration fee is $5. The OK Save a Dog non-profit organization will again this year be in attendance to promote adoption.
Trophies will be given for the team with the most walkers, the walk team that raises the most money, the individual who raises the most money and the individual or team who has raised the most money online at FIRST GIVING.
“The FIRST GIVING website may be used to setup your fundraising page and e-mail family and friends so they may donate to it,” said AIDS Walk Board President John Greer. “It is safe and very easy to raise funds for the cause.”
In addition, vendor space is free to anyone wanting to set up at the event. Interested individuals and organizations should send an email to firstname.lastname@example.org to request space. Tables and chairs must be provided by vendors.
Since 1998, the AIDS Walk of Oklahoma City has locally distributed more than $500,000 to fund local programs focusing on HIV/AIDS prevention, education, and direct services to individuals and families living with HIV/AIDS. Last year grants totaling $60,000 were allocated to support these programs. For more information, visit www.aidswalkokc.org.