N BR
EXERCISE O
EAK
WALK/RUN A 5K
ISES
DO EXEURRCDESK
AT YO
log your cardio
and strength
training
activities
daily
S TA R
WA L K I N G TG RAO
5 Consecutive weeks in
March and April
UP
ACTIVITY LOG
5 CONSECUTIVE WEEKS IN MARCH AND APRIL
DATE
TIME
ACTIVITY / EXERCISE
INTENSITY
DURATION DISTANCE / REPS / SETS (LOW/MOD/HIGH)
This is an individual challenge. Participants will be challenged to complete 30 minutes of aerobic or strength training exercise 3 days per week.
Aerobic Exercises: walking, running, jogging, biking, rowing machine, Stairmaster, elliptical, aerobic classes, hiking, swimming, etc.
Strength Training: Nautilus machines, Cybex, free weights, push-ups, sit-ups, pull-ups, resistance bands, yoga, Pilates, etc.
DATE
TIME
ACTIVITY / EXERCISE
INTENSITY
DURATION DISTANCE / REPS / SETS (LOW/MOD/HIGH)
The
Secret:
How to Make Lasting
Changes in Your Life
“Wisely, and slow. They stumble that run fast.” William Shakespeare
Post written by Leo Babauta.
How many times have you rushed into making
changes in your life—a habit change, learning a new
skill—only to have it flop?
It’s not just the New Year’s Resolution
Syndrome; it happens at all times
of the year that we run out of
steam or get discouraged
and give up.
But here’s the secret: go
slowly.
Slow-going holds more
power than a gung-ho, all-out
approach. Slowing down increases
effectiveness and, ironically, helps us reach
goals faster.
This phenomenon applies to anything: exercise,
eating, art, patient parenting, carpentry, reading.
Slow is the secret.
Some of the reasons slow works:
1. Mindful. When you do something slowly, you pay
more attention to what you’re doing—you do it
mindfully, with full concentration. When beginning a
new change, this increased concentration helps form
a “groove.” Later, actions become automatic (habit).
2. Hold back. When we start a new change, we often
begin full of enthusiasm—we go all out. We exhaust
the enthusiasm quickly or get distracted by something
else. Conversely, when we hold back, we build up
endurance and sustain it for much longer—through
that dreaded 2-3 week barrier when
people often quit. If you want to
run 3 miles, start with walking
1 mile. Then 2 miles. Then
3 miles. Then run-walk in
a similar pattern. You’ll
want to proceed faster,
but slow the pace. Use
your enthusiasm sparingly
each time.
3. Learn it right. Learning slowly
means learning correctly, without erratic
hits and misses. We proceed in good form, having
learned proper technique. The importance of this is
If you’ve ever tried T’ai Chi (famous for its series of
obvious in something like martial arts, but it’s true in
slow movements and poses), you’ve felt the power of any activity.
slow. The slower you go in T’ai Chi, the better. One
reason is slowness allows one to perfect the
4. Increase focus. When we operate slowly, we can
movements. The body adapts, forming muscle
focus intently on one thing. Hence, the increased
memories that will last when (and if) we speed up the effectiveness.
movements.
5. Calm. Slow is calm. Fast is hectic. Go slow. Get rid
It’s as if our body and mind are forming “grooves”
of the chaos. Create success peacefully.
through continual repetition of the movements.
This is habit formation. Take, for example, the drive
home. Our minds are on something else, but we
make the right motions to get home anyway. By
habit, our minds and bodies follow a groove we’ve
formed by doing these actions many times.
“Slow down, everyone. You’re moving
too fast.” - Jack Johnson
by Paige Waehner
10-MINUTE BODY WEIGHT
CIRCUIT WORKOUT
No equipment? No problem. This total body home circuit includes a variety of classic body weight exercises
to work your body from head to toes. Some of the moves include plyometric jumping and other high intensity
moves. Modify the exercises to fit your fitness level.
Precautions:
See your doctor before trying this workout if you have any injuries, illnesses or other conditions. This
workout is for intermediate/advanced exercisers.
EQUIPMENT NEEDED
A chair, bench or step
HOW TO
Perform the exercises for the suggested time, one after the other, with short rests in between
Perform the circuit once for a 10 to 15-minute workout, repeating up to six times for a longer, more
advanced workout
• Add extra rest periods as needed
•
•
WARM UP: Light-moderate cardio for 3-5 minutes
1 MIN - ALTERNATING SQUATS AND SQUAT JUMPS
Squat low and fast for 2 reps, then do 2 squat jumps: Lower into a
squat and jump as high as you can, landing back in a squat. Alternate
for 60 seconds.
1 MIN - FRONT LUNGES AND PLYO LUNGES
Step forward into a lunge with the right foot, then step back and lunge
forward with the left foot. Repeat for 30 seconds. Follow with jumping
plyo lunges: Begin in a lunge, jump up and switch feet in the air,
landing in a lunge with the other foot forward. Repeat for 30 seconds.
1 MIN - BEAR CRAWLS AND PUSHUPS
Squat to the floor and walk the hands out to a plank position. Do a
pushup, on knees or toes, walk the hands back and stand up. Repeat
for 30 seconds. Follow with 30 seconds of pushups.
1 MIN - ONE-LEGGED DEADLIFTS-RIGHT LEG
Balance on one leg with arms straight up by the ears. Bend at the hips
to bring the torso parallel to the floor while lifting the back leg straight
up. Lower and repeat for 60 seconds. Weight optional.
1 MIN - ONE-LEGGED DEADLIFTS-LEFT LEG
Balance on one leg with arms straight up by the ears. Bend at the hips
to bring the torso parallel to the floor while lifting the back leg straight
up. Lower and repeat for 60 seconds.
1 MIN - WALL SIT WITH KNEE LIFTS
Sit against the wall or ball (optional), knees at 90-degree angles,
weight in the heels. Holding the position, lift the right foot a few inches
off the ground. Lower and then lift the left foot. Continue alternating
each foot for 60 seconds.
1 MIN - DIPS WITH LEG EXTENSIONS
Sit on a step or chair, hands next to thighs, knees bent. Push off the
step and bend the elbows into a dip. As you press up, extend the right
leg, reaching for the toe with your left hand. Lower and repeat on the
other side, alternating sides for 60 seconds.
1 MIN - BURPEES
Squat and place your hands on the floor. Jump the feet back into a
plank position, jump the feet back in and stand up. Add a jump at the
end for more intensity, if desired. Repeat for 60 seconds.
1 MIN - TRICEPS PUSHUP WITH SIDE PLANKS
In pushup position, with hands close together, do a triceps pushup. As
you push up, rotate to the left, taking the right arm straight up in a side
plank. Rotate back for another pushup, and then do a side plank on the
other side. Repeat, alternating sides for 60 seconds.
1 MIN - BRIDGE WITH LEG DROPS
In a bridge position, straighten the right leg and drop it out to the side
a few inches. Bring it back to center and repeat for 30 seconds. Switch
sides and complete the exercise on the other leg for 30 seconds.
GETTING SLIM
WITHOUT THE GYM
By Cassandra Bachrach
So you’re ready to make some lifestyle changes to
get fit and stay fit. Perhaps you’ve already stocked
your refrigerator with fresh fruits and veggies, lean
protein and healthy oils and spices. And maybe
you’ve added five minutes of meditative deep
breathing to your morning routine to set the tone for
a relaxed day ahead.
At last, you’re ready to launch a cardio and
resistance training program at your local gym. But
wait! When you checked the membership fee, your
heart did a major flip-flop. At $600 per year, it’s more
than your budget can spare. Furthermore, the gym
is 16 miles from your house and that adds fuel costs
and steals precious time from your evening. Think
you’re out of luck? Think again….
Getting and staying fit need not involve expensive
gym memberships or high-dollar home training
equipment. In fact, many exercise “machines”
end up as clothing racks rather than being utilized.
The following 20 fitness activities require neither
gyms nor thousands of dollars worth of equipment.
At most, you’ll need only a few simple items and
beautiful Mother Nature.
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
A brisk 30-minute walk in your neighborhood
A brisk 30-minute walk at the mall or in your
office building
Running or jogging
Stair-climbing at a stadium or in your high-rise
office building
Bicycling
Hiking at a state park
Stretching
Pilates
Jumping rope
Free weights
Resistance bands
Bodyweights a.k.a. “isometrics” or “calisthenics”:
abdominal crunches, push-ups, pull ups, etc.
Exercise DVDs like P90X, Insanity, Chalean,
Rev-Abs, and more
Frisbee golf
Fit Trail Parcourse at a local park
Ballroom dancing
Gardening, shoveling, raking leaves
Splitting wood
Swimming at the lake or at someone’s private
“free” swimming pool
Walking the dog
WEB RESOURCES:
1.
http://www.guppyweightloss.com/you-don’t-need-a-gym-membership-to-exercise
2.
http://remotecontrol.mtv.com/2011/01/28/i-used-to-be-fat-home-workout-products/
3.
http://fitonawhim.squarespace.com/my-blog/you-dont-need-an-expensive-gym-membership-to-get-great-resul.html
4.
http://www.sharecare.com/question/getting-fit-without-gym-membership
5.
http://www.fitinahurry.com/blog/2009/04/16/4-reasons-you-dont-need-the-gym/
6.
http://www.errickthetrainer.com/2011/04/19/you-dont-need-a-gym-membership/
WHY STRENGTH TRAINING?
Research has shown
that strengthening
exercises are both
safe and effective for
women and men of all
ages, including those
who are not in perfect
health. In fact, people
with health concerns—
including heart disease or arthritis—often benefit the
most from an exercise program that includes lifting
weights a few times each week.
Strength training, particularly in conjunction with
regular aerobic exercise, can also have a profound
impact on a person’s mental and emotional health.
BENEFITS OF STRENGTH TRAINING
There are numerous benefits to strength training
regularly, particularly as you grow older. It can be
very powerful in reducing the signs and symptoms of
numerous diseases and chronic conditions, among
them:
• arthritis
• diabetes
• osteoporosis
• obesity
• back pain
• depression
ARTHRITIS RELIEF
Tufts University recently completed a strengthtraining program with older men and women
with moderate to severe knee osteoarthritis. The
results of this sixteen-week program showed that
strength training decreased pain by 43%, increased
muscle strength and general physical performance,
improved the clinical signs and symptoms of the
disease, and decreased disability. The effectiveness
of strength training to ease the pain of osteoarthritis
was just as potent, if not more potent, as
medications. Similar effects of strength training have
been seen in patients with rheumatoid arthritis.
RESTORATION OF BALANCE AND REDUCTION OF
FALLS
As people age, poor balance and flexibility contribute
to falls and broken bones. These fractures can
result in significant disability and, in some cases,
fatal complications. Strengthening exercises, when
done properly and through the full range of motion,
increase a person’s flexibility and balance, which
decrease the likelihood and severity of falls. One
study in New Zealand in women 80 years of age and
older showed a 40% reduction in falls with simple
strength and balance training.
STRENGTHENING OF BONE
Post-menopausal women can lose 1-2% of their
bone mass annually. Results from a study conducted
at Tufts University, which were published in the
Journal of the American Medical Association in 1994,
showed that strength training increases bone density
and reduces the risk for fractures among women
aged 50-70.
PROPER WEIGHT MAINTENANCE
Strength training is
crucial to weight control,
because individuals who
have more muscle mass
have a higher metabolic
rate. Muscle is active
tissue that consumes
calories while stored fat
uses very little energy.
Strength training can provide up to a 15% increase
in metabolic rate, which is enormously helpful for
weight loss and long-term weight control.
IMPROVED GLUCOSE CONTROL
More than 14 million Americans have type II
diabetes—a staggering three-hundred percent
increase over the past forty years—and the numbers
are steadily climbing. In addition to being at greater
risk for heart and renal disease, diabetes is also
the leading cause of blindness in older adults.
Fortunately, studies now show that lifestyle changes
such as strength training have a profound impact
on helping older adults manage their diabetes.
In a recent study of Hispanic men and women,
16 weeks of strength training produced dramatic
improvements in glucose control that are comparable
to taking diabetes medication. Additionally, the study
volunteers were stronger, gained muscle, lost body
fat, had less depression, and felt much more selfconfident.
HEALTHY STATE OF MIND
Strength training provides
similar improvements in
depression as anti-depressant
medications. Currently, it is
not known if this is because
people feel better when they
are stronger or if strength
training produces a helpful
biochemical change in the
brain. It is most likely a
combination of the two. When
older adults participate in
strength training programs, their self-confidence and
self-esteem improve, which has a strong impact on
their overall quality of life.
SLEEP IMPROVEMENT
People who exercise regularly enjoy improved sleep
quality. They fall asleep more quickly, sleep more
deeply, awaken less often, and sleep longer. As with
depression, the sleep benefits obtained as a result
of strength training are comparable to treatment
with medication but without the side effects or the
expense.
HEALTHY HEART TISSUE
Strength training is important for cardiac health
because heart disease risk is lower when the body is
leaner. One study found that cardiac patients gained
not only strength and flexibility but also aerobic
capacity when they did strength training three times
a week as part of their rehabilitation program. This
and other studies have prompted the American Heart
Association to recommend strength training as a way
to reduce risk of heart disease and as a therapy for
patients in cardiac rehabilitation programs.
RESEARCH AND BACKGROUND ABOUT STRENGTH
TRAINING
Scientific research has shown that exercise can
slow the physiological aging clock. While aerobic
exercise, such as walking, jogging, or swimming,
has many excellent health benefits—it maintains
the heart and lungs and increases cardiovascular
fitness and endurance—it does not make your
muscles strong. Strength training does. Studies have
shown that lifting weights two or three times a week
increases strength by building muscle mass and
bone density.
One 12-month study conducted on postmenopausal
women at Tufts University demonstrated 1% gains
in hip and spine bone density, 75% increases in
strength and 13% increases in dynamic balance
with just two days per week of progressive strength
training. The control group had losses in bone,
strength, and balance. Strength training programs
can also have a profound effect on reducing risk for
falls, which translates to fewer fractures.
BURST TRAINING GUIDE
WHAT IS BURST TRAINING?
WWW.BURSTCLUB.COM
Burst traingint is high intensity, short-duration exercise that last from 20 to 60 seconds with equal rest periods.
WWW.DRAXE.COM
Burst training involves exercising at 90% - 100% of your maximum effort for 30 – 60 seconds in order to burn
your body’s stored sugar (glycogen), followed by 30 – 60 seconds of low impact for recovery. Performing
burst training and burning sugar stores causes the body to later on (up to 36 hours after burst training) burn
fat as a form of energy.
Only 4 – 6 sets of 30 – 60 second bursts 3 times per week are required for marked changes and improvements.
Days of rest are important and needed.
WWW.BURSTFIT.COM
Spend ½ as long working out but get twice the benefits with Burst Training.
Each workout is 12 to 20 minutes total. Each burst (or surge) is 20 – 60 seconds.
Burst training is also called high intensity interval training (HIIT).
WWW.MAXIMIZEDLIVING.COM
In “surge” training, one performs a series of bursts of high intensity activity followed by the same period of
rest. During each surge or burst one pushes one’s body to its maximum potential and then resting the same
duration you perfumed the exercise.
EXAMPLE BURST / SURGE TRAINING ROUTINE from www.MaximizedLiving.com
1.Choose an exercise: Running, biking, elliptical machine, treadmill, swimming, running in place, jumping
rope, or any other cardio exercise.
2.Warm up for 5 minutes: gentle stretches, brisk walk or basic yoga poses.
3.Do the “surge” or “burst” series listed below then repeat the series three (3) times.
• 10-30 seconds of high intensity SURGE movement
• 10-30 seconds of recovery/rest or low intensity movement
• 10-30 seconds of high intensity SURGE movement
• 10-30 seconds of recovery or low intensity movement
• 10-30 seconds of high intensity SURGE movement
• 2 minutes of recovery or low intensity movement
EXERCISE FOR WEIGHT LOSS
CALORIES BURNED IN 1 HOUR
By Mayo Clinic Staff
Being active is an important part of any weight-loss or weight-maintenance program. When you’re active,
your body uses more energy (calories). And when you burn more calories than you consume, you lose
weight.
Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more
than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you’d lose about 1
pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over
time, however, calories may need to be decreased further to continue weight loss.
While diet has a stronger effect on weight loss than physical activity does, physical activity, including
exercise, has a stronger effect in preventing weight gain and maintaining weight loss.
For most healthy adults, the Department of Health and Human Services recommends these exercise
guidelines:
AEROBIC ACTIVITY. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week
of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up
to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and
vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week,
and sessions of activity should be at least 10 minutes in duration.
STRENGTH TRAINING. Do strength training exercises at least twice a week. No specific amount of time for
each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn.
Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can
include use of weight machines, or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated
number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary
widely depending on the exercise, intensity level and your individual situation.
ACTIVITY (1-HOUR DURATION)
WEIGHT OF PERSON AND CALORIES BURNED
160 pounds
(73 kilograms)
200 pounds
(91 kilograms)
240 pounds
(109 kilograms)
Aerobics, high impact
533
664
796
Aerobics, low impact
365
455
545
Aerobics, water
402
501
600
Backpacking
511
637
763
Basketball game
584
728
872
ACTIVITY (1-HOUR DURATION)
WEIGHT OF PERSON AND CALORIES BURNED
160 pounds
(73 kilograms)
200 pounds
(91 kilograms)
240 pounds
(109 kilograms)
Bicycling, < 10 mph, leisure
292
364
436
Bowling
219
273
327
Canoeing
256
319
382
Dancing, ballroom
219
273
327
Football, touch or flag
584
728
872
Golfing, carrying clubs
314
391
469
Hiking
438
546
654
Ice skating
511
637
763
Racquetball
511
637
763
Resistance (weight) training
365
455
545
Rollerblading
548
683
818
Rope jumping
861
1,074
1,286
Rowing, stationary
438
546
654
Running, 5 mph
606
755
905
Running, 8 mph
861
1,074
1,286
Skiing, cross-country
496
619
741
Skiing, downhill
314
391
469
Skiing, water
438
546
654
Softball or baseball
365
455
545
Stair treadmill
657
819
981
Swimming, laps
423
528
632
Tae kwon do
752
937
1,123
Tai chi
219
273
327
Tennis, singles
584
728
872
Volleyball
292
364
436
Walking, 2 mph
204
255
305
Walking, 3.5 mph
314
391
469
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values.
Medicine & Science in Sports & Exercise. 2011;43:1575.
http://www.mayoclinic.org/exercise/ART-20050999
“A single copy of these materials may be reprinted for noncommercial personal use only. “Mayo,” “Mayo Clinic,” “MayoClinic.com,” “Embody Health,” “Enhance your life,”
and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.”
MOUNTAIN PEAK CLIMBING
ADVENTURE AT WORK
Climbing increases one’s physical and mental stamina. As a part of the ChooseFit challenge, we challenge
people to walk up stairs in their building and reach for a goal of climbing designated mountain peaks in the
U.S.
State employees have 5 weeks (35 total days) to complete not only the ChooseFit Challenge
(exercise 3x per week for 30 minutes), but to reach one of the mountain peaks. The mountain peaks and
their step requirements are listed below. Please see the next page to convert other types of
activity such as calisthenics, yoga, or exercise classes into flights of stairs. Limit your substitutions to once
per week! Climb 6 out of 7 days!
MOUNTAINS
TOTAL FLIGHTS
FLIGHTS PER DAY (7 DAYS A WEEK)
Mt. Scott: 2,464 ft.
224
6.4
Black Mesa: 4,973 ft.
452
12.9
Mt. St. Helens: 8,365 ft.
760
21.7
Pike’s Peak: 14,115 ft.
1283
36.65
[1 Flight = 65 steps]
VARIOUS ACTIVITY STEP CONVERSIONS
Calisthenics class
Yoga class
Elyptical
Rower
Stationary cycle
Lifting weights STAIR CLIMBING
1 flight of stairs =
=
=
=
=
=
106 steps per minute
45 steps per minute
203 steps per minute
212 steps per minute
100 steps per minute
67 steps per minute
= 65 steps total
The average person’s stride length is approximately 2.5 feet long. That means it takes just
approximately 2,000 steps to walk one mile.
PHYSICAL ACTIVITY IDEAS
• 4-SQUARE
• AEROBIC DANCING
• AQUATIC AEROBICS
• ARCHERY (NON-HUNTING)
• BACKPACKING
• BADMINTON
• BALLET
• BALLROOM DANCING
• BASKETBALL
• BEACH VOLLEYBALL (ON SAND)
• BICYCLING
• BOXING
• CALISTHENICS
• CANOEING
• CIRCUIT WEIGHT TRAINING
• COACHING CHILDREN’S SPORTS
• CRICKET
• CROSS-COUNTRY SKIING
• CURLING
• DIGGING
• DIVING
• DODGE BALL
• DOWNHILL SKIING
• FENCING
• HOCKEY
• FISHING
• FOLK DANCING
• FOOTBALL
• FRISBEE
• GARDENING AND YARD WORK
• GOLF
• GYMNASTICS
• HANDBALL
• HIKING
• HUNTING DEER
• HOEING
• HOPSCOTCH
• HORSEBACK RIDING
• BOW/CROSSBOW HUNTING
• IN-LINE SKATING
• JUMPING ROPE
• JOGGING
• JUDO
• JUGGLING
• JUJITSU
• KARATE
• KAYAKING
• KICKBALL
• LACROSSE
• LINE DANCING
• MARCHING BAND
• MODERN DANCING, DISCO
• MOUNTAIN CLIMBING
• PADDLE BOATING
• PLAYING ON SCHOOL
PLAYGROUND EQUIPMENT
• RACE-WALKING
• RACQUETBALL
• RAFTING
• REPELLING
• ROCK CLIMBING
• ROLLER SKATING
• ROWING MACHINE
• RUGBY
• RUNNING
• SCUBA DIVING
• SKATEBOARDING
• SLEDDING
• SNORKELING
• SNOWMOBILING
• SOCCER
• SOFTBALL
• SQUARE DANCING
• SQUASH
• STAIR CLIMBER MACHINE
• STATIONARY BICYCLING—
MODERATE EFFORT
• STEP AEROBICS
• SURFING
• ICE HOCKEY
• ICE SAILING
• ICE SKATING
• SWIMMING
• TABLE TENNIS
• TAE KWON DO
• T-BALL
• TENNIS SINGLES
• TETHERBALL
• TOBOGGANING
• TRAMPOLINE
• VOLLEYBALL-HARD COURT
• SAILING
• WALKING
• WALKING A DOG
• WATER JOGGING
• WATER POLO
• WATERSKIING
• WEIGHT TRAINING WITH FREE
WEIGHTS
• WHEELCHAIR BASKETBALL
• WHEELING A WHEELCHAIR
• WHITE WATER RAFTING
• YOGA
OKLAHOMA 5K RACES
MARCH 2015
DATE
EVENT
LOCATION
March 1, 2015
Trail Madness
Tulsa, OK
March 7, 2015
POSTOAK Lodge Challenge (50K, 25K, 10K)
Tulsa, OK
March 7, 2015
1Stronger Tough Piggy Challenge 5K & 1-Mile Run / Walk
Edmond, OK
March 7, 2015
Stampede the Trail 5K & Quarter Marathon
Duncan, OK
March 7, 2015
Deer Creek Classic 5K, 10K & 1-Mile Fun Run
Edmond, OK
March 7, 2015
Panera Beacon 25K, 15K, 5K Run
OKC
March 7, 2015
Hike for Healing
Tulsa, OK
March 7, 2015
Warrior Way 5K
Washington, OK
March 7, 2015
St. Paddy’s Day 5K & Little Leprechaun Dash 5K Run / Walk & Kids’ Run
Poteau, OK
March 7, 2015
Band on the Run 5K
Claremore, OK
March 7, 2015
Okie Nation Camo Run
McAlester, OK
March 8, 2015
POSTOAK Lodge Challenge (Mara/Half/Quarter)
Tulsa, OK
March 8, 2015
Strides of March Half Marathon and Dogwood Dash 5K
OKC
March 14, 2015
St. Patrick’s Day Run—Norman
Norman, OK
March 14, 2015
St. Patrick’s Day Run 5K & Fun Run
Tulsa, OK
March 14, 2015
ShamRock the ‘Ville
Bartlesville, OK
March 14, 2015
Blanchard Heartland 5K and Fun Run
Blanchard, OK
March 14, 2015
Calera Fire Rescue St. Patrick’s Day 5K & Fun Run
Calera, OK
March 14, 2015
St. Paddy’s Day Dash
Edmond, OK
March 14, 2015
Luck of the Draw 5K
Muskogee, OK
March 14, 2015
Urban Dare (Adventure Racing) OKC
OKC
March 15, 2015
Run Lucky 5K & Mission-Mile Kids’ Fun Run
OKC
March 21, 2015
Lynn Institute St. Paddy’s Day Great Race of the Great Plains
OKC
March 21, 2015
March in Okarche Duathlong
Okarche, OK
March 21, 2015
Great Plains 10K
Tulsa, OK
March 21, 2015
TATUR Six-Hour / Three-Hour Snake Run
Tulsa, OK
OKLAHOMA 5K RACES
MARCH 2015
DATE
EVENT
LOCATION
March 22, 2015
Earlywine Dash
OKC
March 22, 2015
Go Girl Run Women’s Half Marathon & 5K
OKC
March 26, 2015
Dust Bowl Marathon Series, Day 2
Guymon, OK
March 28, 2015
Run to the Well Kibo 5K and Fun Run
Jenks, OK
March 28, 2015
Soar High & Run Route 66—5K
Bethany, OK
March 28, 2015
Wings to Fly 15K / 5K / 1-Mile Run
El Reno, OK
March 28, 2015
Knees 2 War 5K / 1-Mile (Enid)
Enid, OK
March 28, 2015
Ludown Legacy 5K and 1-Mile Fun Run
Norman, OK
March 28, 2015
OUHSC Health Dash
OKC
March 28, 2015
Strollin’ Colon Run
OKC
March 28, 2015
The Great Amazing Race Oklahoma—For Adults & Kids Grades K-12
OKC
March 28, 2015
Seize the Moment 5K Run / Walk
Owasso, OK
March 28, 2015
Indoor Triathlon
Ponca City, OK
March 28, 2015
Vike Hike Half & 5K
Poteau, OK
March 28, 2015
SWOSU Tough Enough to Wear Teal 5K
Weatherford, OK
March 28, 2015
The Xtreme 5K Challenge
Jay, OK
March 28, 2015
Run the ‘Ville
Bartlesville, OK
March 28, 2015
Red Feather Run 10K, 5K, 1-Mile Fun Run
Vinita, OK
March 28, 2015
Bedouin Dash—Glow & Go
Muskogee, OK
March 29, 2015
CAN Superhero Challenge
Tulsa, OK
March 29, 2015
A@A Arbuckles to Ardmore Race for Mercy Marathon / Fast-Half / 5K
Ardmore, OK
March 29, 2015
Paws for a Cause 5K Run & 1-Mile Fun Run
Grove, OK