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On the MOVE - The Weekly News

Wipe That Smile Right On Your Face
Happy Running Thoughts

Girls on the Run makes our run great. Imagine a world where every girl knows she's outrageously wonderful and boldly pursues her dreams. That's one of the goals of our charity partner Girls on the Run, a life-changing, character development program for 3rd - 8th grade girls that combines running and walking games with various life skills, including healthy eating, leadership, setting goals, cooperation and other topics. They will be volunteering every step of the way on race day and at packet pick up.

Emcee Mike Brown will be celebrating 11 years of talking, and he hasn't taken a breath yet. He will be back at the podium in his flashy Elvis outfit to talk and talk — and talk some more. He has never paused, never rebooted, and never hiccupped. Get excited!

Have your packet mailed to you. If you can't get to the Running Spot from Nov. 19-23, you can select the mailing option during registration. You must hurry. The deadline is Oct. 29th.

UC Emergency Medical Team. Of course, we hope that the team is extremely bored, but the UC Emergency Medical Team will be everywhere on race day. In fact, last year they save a life. Now that's something to smile about.

Miles of smiles. Register today.

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The Right MOVE - Healthy Tips

The Right MOVE - Healthy Tips

As a runner, do I really have to...

  • Warm Up?
    "Yes," says Dr. Brian Grawe from UC Health. "Easing into an activity is more comfortable than starting fast and may help prevent injury."
  • Cool down?
    "You bet," says Grawe. "Walk for at least 10 minutes to help the heart pump blood to tired muscles, which speeds recovery."
  • Stretch?
    Only if there are stretches that feel good, say experts. More importantly, don't be overzealous. Stretching may cause injury, especially BEFORE you work out.
  • Do speed work?
    Only when your goal is to get faster.
  • Strength-train?
    "If you like it, do it," says Grawe. "But it's not necessary."
  • Time myself every run?
    No. It's not always about the clock.

- UC Health Orthopaedics & Sports Medicine

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Keep MOVING - Training Tips

Keep MOVING - Training Tips

How many calories will you eat this Thanksgiving?

A day of overeating won't hurt in the long run, especially if you go on a run! Here are the numbers:

  • Turkey (dark meat with skin): Serving size: Two - three slices (8 oz.), Calories: 430
  • Stuffing: Serving size: 1 cup, Calories: 320
  • Green bean casserole: Serving size: 1 serving, Calories: 160
  • Mashed potatoes and gravy: Serving size: 1 cup + 1/4 cup of gravy, Calories: 240 + 205 (445 total)
  • Cranberry sauce: Serving size: 1 slice, Calories: 85
  • Cornbread: Serving size: 1 piece, Calories: 175
  • Sweet potatoes with marshmallows: Serving size: 1 heaping scoop, Calories: 610
  • White wine: Serving size: 1 glass, Calories: 120
  • Pecan pie: Serving size: 1 slice, Calories: 505
  • Pumpkin pie: Serving size: 1 slice, Calories: 320

Total Calories: 3,170

- Running Spot: Race Headquarters

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MOVE Your World - Work & Family Tips

MOVE Your World - Work & Family Tips

Are you driving your co-workers crazy?

Uh-oh, you might be that annoying co-worker if you:

  • Regularly copy managers on emails when you don't need to. If you want to have good relationships, you should respect and trust people to do their jobs on their own. You're also likely to annoy the managers you're copying, since they trust their team to carry out their job.
  • Play the martyr. If you're constantly talking about how you are overworked, or if you come to work sick, you can assume that your co-workers are sick of you or wonder why you're not able to work more efficiently.
  • Let technology regularly distract you during meetings. It's no big deal to discreetly glance at your phone once or twice during a meeting. But if you're regularly getting distracted by your phone or your email, you're being rude to colleagues.
  • Parent your co-workers. Sometimes people think a parental approach toward colleagues is genuinely nice without realizing how condescending it can come across.
  • Comment on your co-workers' food or diets. You might think that you're just being friendly, but many people don't want their food choices scrutinized.
  • Follow up your emails with a phone call. The point of email is that the recipient can read it when convenient. You are annoying your colleagues if you're not giving them a reasonable amount of time to read and respond.
  • Disrupt the office with your mobile phone ring. If you go to a meeting and leave your phone behind at your desk without muting the ringer, you're likely disturbing a lot of people.

- Western & Southern

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MOVING Thoughts

MOVING Thoughts

I know only this for sure: Every run is a new adventure, and every mile is a gift.
- Amby Burfoot

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