Elvis Run, Walk, Rock & Roll
Elvis fan? Have you been thinking about heading off to Graceland? On August 15th, 2009 you can see Graceland while you get some exercise and support a great cause at the Elvis Presley Run, Walk, Rock & Roll charity fitness event. This longtime event will be celebrating its 27th year!
You can join over 2000 participants from around the world in this 5K which is held in Memphis, Tennessee. The course starts and finishes at the gates of Graceland. Runners and walkers are welcome, but those not up for a 5K can take advantage of a one-mile event.
This race benefits the United Cerebral Palsy of the Mid-South. This grass-roots, non-profit agency is dedicated to supporting and empowering individuals with all disabilities.
Registration and Cost
Pre-registration is currently being accepted and will last until August 13 for a fee of $20. Race day registrants can still participate for a fee of $25. If you can’t make it to Graceland, but still want to support the cause, for $20 you can become a “Spirit Runner”. You will receive a t-shirt to wear in honor of the day.
Schedule
On August 15th, the day will kick off with race day registration and packet pick up from 6:30 am to 7:30 am. Wheelchair participants will begin the 5K at 7:55 am. For remaining participants, the 5K begins at 8:00 am. The one mile event begins at 9:00 am with an awards ceremony will follow at 10:00 am.
Other Things to Note
Your registration packet can be mailed to you domestically or internationally for a small fee if you plan to travel in and wish to have it ahead of time. Cash prizes, Dick’s Sporting Goods gift cards and trophies will be awarded to the top male and female finishers as well as the top male and female wheelchair unassisted finishers. In addition, prizes will be awarded to the top three male and female finishers of each age group.
Photo by jbcurio
When It’s Too Hot
This summer has been a hot one so far for many places across the U.S. When it comes to training and heat, it’s important to our health that we take note. Exercising in the heat isn’t about pushing through or overcoming an obstacle. It can be a dangerous situation which isn’t worth risking your life for.
Dehydration will be the first sign that you need to scale back your activity. Of course, we lose fluid through sweat during exercise and we can drink fluids it prevent it, but the hot temperatures exaggerate this situation. You may feel thirsty and tired after a run or other workout any day, but when that moves to light-headedness, dizziness, confusion and increased heart rate and breathing it is time to take action.
Stop your physical activity and get to a cool place. Drink water to begin replacing the fluids lost and if necessary include a sports drink to restore electrolyte balance. If things don’t improve quickly seek emergency medical assistance.
Becoming dehydrated and exercising in hot temperatures puts you at risk for heat stroke, a life threatening condition. Heat stroke occurs when the body is overheated and due to dehydration sweat production is too low to sufficiently cool the body. Headache, dizziness, disorientation, hot flushed skin with no sweat and loss of consciousness are all signs of heat stroke.
If this occurs, seek help. Move indoors and start cooling the body by removing clothes and applying ice packs to groin and armpits. In many cases emergency medical attention will be necessary.
It is true that we can acclimate ourselves to the heat for outdoor exercise, but it is important to know signs of dehydration and heat stroke. Our bodies can only take so much when it comes to heat and exercise. While exercising in the heat may become easier over time, extreme heat should make us rethink an outdoor session all together.
To keep your training program going during the hot weather months follow these basic guidelines.
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Keep your fluid intake up drinking plenty of water throughout the day and not just before and after your workouts. Avoid fluids which also dehydrate you like alcohol.
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Exercise in the early morning hours. The later evening hours are ideal too, but the mornings tend to be cooler in hot climates.
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Choose a shaded course that will protect you from the sun or give you breaks from its intense rays.
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Wear workout clothing appropriate for warmer weather which is made of moisture-wicking fabric. These will keep you cooler and help you to avoid overheating.
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Progress gradually when exercising in the heat. Reduce your workout time or intensity during hot days.
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Create a backup plan. Some days are just too hot to exercise outdoors, period. Choose a high intensity exercise video to do at home, or workout at the gym. If you don’t have a membership consider going with a friend or seeing if the gym has one day passes during the summer months.
References
University of Maryland Medical Center
Centers for Disease Control and Prevention
Photo by darnok, MorgueFile
Race Day Giveaway Ideas
When planning an event you always have your eye out for new ideas when it comes to giveaways. Whether it is something to give out with t-shirts, or maybe instead of them, an extra for the goodie bags or prizes for your third place participants, there is always a need for something a little less expensive that your participants can get some use out of.
When thumbing through the catalog of your local printing shop or poking around a web-site for awards keep a critical eye when selecting items. It is common to see a cheap key chain or generic water bottle and think it the easy (and cheapest) way out of your giveaway dilemma.
However, you know as well as I do that these items have little value to most participants. They are rarely used, only to be found on the tables of garages sales or in boxes marked for charity all over the nation. If you are stuck in a giveaway rut, here are some ideas for more usable items you can consider.
Sweat towels are an inexpensive option for a giveaway and work well for something like third place prizes for your age groups. If you can afford it, get the option that is one step up in quality. If you have race participants who find themselves in the gym on occasion sweating it out on the treadmill or in a group cycling class these towels do come in handy.
Insulated lunch bags are an option that says you support healthy eating and bringing lunch to school or work. Even nice looking, square cooler-type bags with your logo can be found at affordable prices, about the same or less than a t-shirt. Slip a healthy recipe inside or a flyer for a healthy eating seminar that might be on the schedule of events for your organization.
Coupons offering dollar-off discounts. Instead of seeking a gift certificate from a local business for a lump sum, which will only provide you will one prize, ask if they would do coupons for dollars off a service. For example instead of one $30 gift certificate for a massage, 15 coupons for $2 off a massage will reach more people and the sum of a few dollars may just be enough to get people in their door. These types of items make good options for goodie bags.
Winter gear is a seasonal item that can be ideal if you are holding a race in cold weather months. Gloves or a scarf sufficient for physical activity can be just as affordable as t-shirts and similar items. Creative giveaways like this can help your event stand out among other events during the same season.
Kentucky Trails Day July 11
Having previously written about adding hiking to your training routine and about the Rails to Trails organization, I was thrilled to find out the news about “Celebrate Kentucky Trails Day” coming up July 11, 2009.
This day is all about taking advantage of some of the wonderful trails throughout the state parks of Kentucky. If you happen to be near the area you can take advantage of some fitness-focused, outdoor activities on this day.
These are a few things that will be going on in celebration.
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It wouldn’t be a day in Kentucky without horses. The Greenbo State Park and Kentucky Horse Council will be hosting an equestrian trail ride throughout the park’s 25 miles of trails beginning at 10:00 a.m.
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Hike to your heart’s content. Natural Bridge State Resort park will be hosting hikes all day including an Exploring Arch Country Guided Hike at 9:00 a.m. Otherwise guests can choose one of ten trails ranging from a half mile to seven and a half miles in length.
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Get your bikes! Green River Lake State Park will be hosting a mountain bike ride after 11:00 a.m. along its 25 miles of courses which vary in difficulty.
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Head for the water! Lake Barkley State Resort Park is hosting a Goat Island Canoe tour from 9:00 a.m. until 12:00 p.m.
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Don’t miss the party at the Taylorsville Lake State Park. Enjoy a day of hiking, biking and horseback riding with food, games, vendors and music.
The press release from Kentucky.gov will give you more detailed information regarding each event including times, registration fees and any registration limits. If you are not familiar with Kentucky State Parks, this interactive map will help you determine what parks are nearest to your area so you’ll be sure to make it there on July 11th and avoid missing out on any of the fun!
Photo by xandert, morguefile.com
Racing on the Road
Summer is a time of travel for many people and as a fitness advocate maybe you enjoy taking your exercise on road. A number of people do this by traveling to a specific destination for an event or looking up an event in a place they may be visiting.
While I haven’t yet traveled to a location to participate in a specific event, I have taken part in some events in the midst of a trip. Travel can take a lot of out of you even if you do it often and enjoy it quite a bit. It can be physically taxing on the body and in order to perform to the best of your ability whether it be in running, cycling, walking, or swimming, special care must be taken to stay healthy.
Here are a few tips to keep in mind if you are racing during your summer travels.
Arrive early. Get to your destination a full day prior to an event if at all possible. Two days prior would be ideal. This allows you to get used to your new surroundings, adjust to any time zone changes and get adequate rest before the event.
Pack your snacks. Road trips make it easy for you to pack healthy foods for meals and snacks during your travel. If you are flying, this will take a bit more effort. Load up on items such as nuts, seeds, whole grain breads, whole fruits and dried fruits. When you need an energy boost turn to your packed snacks and avoid high sugar, high fat options from vending machines and newsstands.
Overcome the challenge of finding healthy meals. Finding a meal that is truly healthy when you are traveling is difficult for even the most informed person. While calories may not be a concern at this point in your training excessive sodium and heavy fats probably are. Choose salads with lean proteins sources and olive oil based dressings. Choose simple basic nutrients such as a steak, baked potato and steamed vegetables. Try pasta with lean protein that is mixed with a fresh red sauce or steamed vegetables. All provide the nutrients you need with few of those unhealthy components you don’t.
Stay hydrated. Travel, especially air travel, can be dehydrating to the body. Always have a water bottle with you so can sip throughout your journey and replace the fluid your body may be losing which could affect your performance in an event a day or two later.
Take a break. Whether you are driving or flying, get up and stretch regularly. Take advantage of rest stops and do a full, lower body stretch while you take a break from the car. Walk around airports as opposed to sitting during your entire layover. The circulation and stretching will help prevent muscles from getting tight and uncomfortable.
Sleep well. This is easier said than done when you are in unfamiliar surroundings whether it is a hotel or a relative’s guest room. Prepare for a good night’s sleep by avoiding caffeine and exercise several hours before bedtime. Take along an eye mask and ear plugs to block out light and any unfamiliar noises that may keep you awake.
While you can’t control all factors when you are traveling you can take steps to preserve and renew your energy. Healthy foods, adequate fluid intake and restful sleep will help you to be prepared for your upcoming fitness event whether you’ve traveled five miles or five hundred.
Photo by the ignitionpoint.co.uk
