Muskogee schedules Freedom Walk
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.
Do-it-yourself weight workout
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.
Because, apparently, it’s important.
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.
Volunteers needed Saturday for Red Hot Kettle Run 5K and 10K
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.
How to keep your headphones
Another mystery of the universe solved.
Keeping your pup safe on the trails
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.
Sign up for the OKC AIDS Walk
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 info@aidswalkokc.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.
RunHers to host free safety forum
Here’s information about the free women’s safety forum at 10 a.m. Saturday at Redline Jiu Jitsu, 745 Enterprise Drive, Suite 190, in Edmond.
The Oklahoma City Metro area has encountered a recent outbreak of attacks on women runners. Reports of stalking have increased alarmingly as well. runhers is partnering with Jennifer Gray; a women’s safety and self-defense expert to hold at free one hour forum at Redline Jiu Jtsu in Edmond on Saturday Morning. The forum is limited to the first 100 women. Women can join the event though the runhers Facebook site.
runhers Director of Special Projects Sheila Kidder states, “This is a very serious issue. We get calls from the local media and reports all the time of women out training, getting harassed, verbally abused and even stalked, not only while running, but out on daily activities as well. Our forum allows women to be aware of what to look for, along with tips for how to get away in case the unspeakable does occur. We help them develop their own personal protection plan – based on how much risk they think they are exposed to.”
Jennifer Gray with Redline says, “We want women empowered. We want them to be able to quickly assess if there may be a threat – and what to do all the way through the encounter; even with a physical encounter, God forbid that should happen. Knowledge is everything and this will be a great forum to answer the many safety questions women have.”
runhers has posted a more detailed article on women’s safety at http://runhers.com/2012/07/personal-safety-%e2%80%93-are-you-prepared/
About runhers® women’s association
runhers is a dynamic and creative women’s lifestyle organization. runhers is built on the belief that women must move to live a healthy, balanced lifestyle. We produce lifestyle programs, trainings, creative forums, entertainment & amazing events. If you can imagine a better you, we can help you create it. To engage more, please visit us at www.runhers.com or facebook.com/runhers – twitter @runhers – email info@runhers.com
The difficulty of choosing a race
So I know I want to run a race in December-ish. This is all I know.
Choosing a race is so difficult.
For me, the Oklahoma City Memorial Marathon is a built-in goal. Everybody around town who runs is usually running at it. A bunch of non-runners are volunteering for it. It’s for an important cause. It’s an easy pick to say the least.
But now that I’d like to do a mid-year half-marathon, I’m feeling a little intimidated. The Williams Route 66 Marathon in Tulsa would be a great fit, but I don’t know for sure yet if I’ll be ready that weekend (Nov. 17-18). So I either amp up my training or I start with a blank slate. Darn it. I guess I’ll spend more time looking than actually training this week.
Why is this so hard?
Is this a good running song?
I say yes!
All these kids can beat me
I’m going to be honest: this is a race I would lose. For real. By a lot. Nevertheless, if your child is interested, here’s a really awesome opportunity coming up next month:
The Oklahoma City Parks and Recreation Department is looking for a few great kids! Seventy-five kids, in fact, who want to test their mettle in the Department’s inaugural Kidathlon on Saturday, August 4, from 7 – 11 a.m. at Earlywine Park, 3101 SW 119. The half-day event, which includes swimming, biking and running, is open to children aged 5 -17.
Participants will be grouped by age, with each age group competing at different distances.
“We’ve been looking at new events to integrate into our roster of activities,” said Christopher Hamilton, recreation division manager for the Parks and Recreation Department. “The Kidathlon gives children of all athletic abilities the opportunity to take part in their own triathlon and learn the basics of multi-sport competition.”
The warm-up for the Kidathlon begins at 7 a.m. on August 4, with the first age group kicking off competition at 7:30 a.m.
The age groups and event distances are as follows:
- Ages 5-6 25 yard swim, 0.5 bike, 0.5 run
- Ages 7-8 75 yard swim, 0.5 mile bike, 0.5 mile run
- Ages 9-12 75 yard swim, 1.0 mile bike, 1.1 mile run
- Ages 13-14 125 yard swim, 2.0 mile bike, 1.5 mile run
- Ages 15-17 125 yard swim, 3.0 mile bike, 1.5 mile run
The swimming portion of the Kidathlon will take place at the Earlywine Family Aquatic Center. The biking and running portions of the event will take place within the confines of Earlywine Park. Participants must bring their own equipment, including swim wear, bicycle and helmet, and running gear. Helmets and close-toed shoes are required for the bicycle portion of the event.
Pre-registration is required. Registration costs $30 for each participant and includes a t-shirt.
Those interested can register at Earlywine or Will Rogers Family Aquatic Centers, or by calling 297-2211. An online registration form can be downloaded at www.okc.gov/parks/kidathlon.
For the inaugural year, registration is limited to the first 75 participants.
For more information, call the OKC Parks & Recreation Department at 297-2211.
