Prepare For A Swim Meet

Preparing for a swim meet is not only physical, but mental as well. Giving your body the proper rest and fuel and mentally preparing yourself for the task at hand is the best way to know that you're equipping yourself with the best chance of swimming your best at your next meet.

Instructions

1. Get proper rest the night before. Do something that relaxes you into a good night's sleep, such as reading or listening to music. Try your best to get eight solid hours of sleep the night before a meet.

2. Eat a healthy meal before the meet. If you'll be racing in the morning, have a light breakfast of complex carbohydrates. For early or late afternoon races, have a light lunch or snack of a salad or sandwich, or small quantities of pasta, vegetables and fruit.

3. Prepare your body for the race. Warming up in the pool not only allows you to get your muscles ready for the challenge of the race, but it also helps you mentally to familiarizing yourself with the lane and wall markings, etc., if you aren't swimming in your home pool.

4. Tune out locker room chatter about other swimmers' best times. They may not be feeling their best that day, and are trying to gain an edge for themselves by putting doubt in your mind that you can beat them. Gear your mind toward thinking about your own performance and what you need to do to guarantee yourself a good race.

5. Focus your mind on racing to the best of your ability. For some, this may mean relaxing with friends before their race. Others may prefer to go off by themselves or listen to music to get themselves mentally ready for the race. Do what works best for you.

Tags: your mind, before meet, best your, have light, night before

Replace The Water Pump Belt On A 2000 Mazda Protege

The water pump belt on the 2000 Mazda Protege also operates the power steering pump. When the engine is running, the crankshaft pulley turns the belt around both accessory pulleys. The belt is tensioned inside the three pulleys by an adjustable pulley. The adjustment bolt on the bottom of the tensioner must be loosened to release the belt. Once the tensioner is loosened, the belt will slide straight out of all three pulleys.

Instructions

1. Park the 2000 Mazda Protege on a level surface and set the emergency brake. Pull the hood latch and raise the hood. Wait about an hour for the engine to cool off.

2. Slide under the front of the car and locate the adjustable tensioner bracket that is mounted to the bottom-front of the engine, between the power steering pump and the crankshaft pulley. The tensioner has a pulley that tensions the belt on one end, and an adjustment bolt on the other end of the tensioner bracket.

3. Loosen the bolt in the center of the tensioner pulley with a ratchet and a socket. Move the ratchet and socket to the adjustment bolt on the bottom of the tensioner. Turn the adjustment bolt counter-clockwise until the belt is loose enough to remove from the pulleys.

4. Pull the belt off the crankshaft pulley, power steering pump pulley and water pump pulley. Pull the belt out of the engine compartment and match the old belt to the new belt to ensure that the new belt is the proper size.

5. Slide back under the front of the car along with the new belt. Wrap the belt around the crankshaft pulley first. Route the belt around the other two pulleys. Inspect the belt to ensure that it is seated inside all three pulleys.

6. Turn the adjustment bolt clockwise with the ratchet and socket until the belt is properly tightened. Once the belt is tight, push inward on the belt with your hand. The belt must have no more than a half-inch of slack for the proper tension. Adjust the tensioner as needed to get a half-inch of slack in the belt. Once the belt is properly tensioned, use the ratchet and socket to completely tighten the bolt in the center of the tensioner pulley.

7. Crank the engine and watch the belt to ensure that it remains inside each pulley while the engine is running. Turn the engine off and recheck the tension of the belt. Adjust the belt as needed.

Tags: adjustment bolt, crankshaft pulley, ratchet socket, 2000 Mazda, 2000 Mazda Protege, belt around

Measure Up & Build Stamina

Wear supportive footwear during exercise routines.

When you build up your stamina, you can be active for longer periods of time without needing a break. Athletes, such as distance runners, especially benefit from having high stamina, but it's also important for hikers or anyone who's trying to maintain a healthy lifestyle. According to MSN, stamina is built up through doing exercises of varying intensities. Weight training also helps build muscles, which strengthens the body and allows for longer workouts.

Instructions

1. Measure your starting fitness level. The Mayo Clinic suggests walking one mile at a brisk pace. Walk on a track so you can be sure that you're walking exactly a mile. Write down the time it takes you to complete the walk and measure your heart rate. Press your index and middle fingers against the underside of your wrist over the artery. Count how many pulses there are in 10 seconds, then multiply that number by six to get your heart rate, and write this number down as well. Do as many push-ups as you can before you feel the need to stop to take a break. Write down how many push-ups you did.

2. Walk for 10 minutes, then alternate jogging and walking. Women's Health magazine suggests jogging for one minute, then walking for one minute and so on for a total of six minutes. If you're able to comfortably jog for longer than a minute you can alter these times based on your own limits. Cool down with a four-minute walk and continue this routine every day. Add 10 seconds to your jogging time each day and slowly eliminate the walking until you're able to run for 30 minutes straight. Continue to warm up and cool down by walking at the beginning and end of the run.

3. Lift weights. Fitness magazine suggests starting with two sets of dumbbells. One set should be 3 to 5 lb. weights and the other set should be 8 to 12 lb. weights. Hold the lighter set in your hands and do a set of bicep curls. Starting with your arms at your sides, bend your elbows to bring the weights almost up to your shoulders. You also can do lateral raises, where you start with your arms at your sides and lift them up to a horizontal position with your arms straight out to the sides. Next, do a set of squats. Holding the weights in front of your shoulders, stand with your feet shoulder-width apart. Sink into a sitting position, then stand slowly and raise the weights above your head. Bring the weights back down and squat again. Repeat two sets of 10 repetitions for each of these exercises every day, and move up to using the heavier weights as your muscles get stronger.

4. Swim laps. Swimming will help you build up muscles throughout your body and also is a relaxing activity to do when your feet need a break from walking and jogging. Do as many laps as you can, take a break to float or tread water and then swim more laps.

5. Measure your improvement after two weeks of this regimen. Time yourself walking a mile and take your pulse, then count how many push-ups you can do without needing to stop. You should be getting faster at walking the mile and have a lower heart rate, and you should be able to do more push-ups without needing a break. Continue these exercises and keep using these measurements to track your progress.

Tags: with your, heart rate, many push-ups, walking mile, with your arms, without needing

Print Your Own Books

With publishing companies that now print on demand, anyone can print their own books. Whether you want to publish a cookbook, a family history,or your own novel, it is easy to get started printing your own books.

Instructions

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1. Research different companies that print on demand. Stick with one that offers the best quality for the lowest prices. Don't be afraid to request samples from the company to cement your decision.

2. Select your book size and type. Traditional trade paperback size is the most popular among self-published authors, but other options include hardcover and spiral bound books.

3. Prepare your text file for uploading. Different publishers have different requirements for file types. Lulu accepts .pdf files. Pay special attention to formatting conventions an requirements.

4. Upload your file to the POD printer's server.

5. Prepare your cover art for uploading. There are certain size and file requirements based on the type of book binding your choose. Make sure that your image file fit the book your are printing.

6. Upload your cover art. Make sure to preview your book cover before your okay your proof.

7. Make your book available on the publishers website or order your own stock for placement in traditional books stores.

Tags: your book, companies that, companies that print, Make sure, Prepare your, print demand, that print

Qualify For Ironman Hawaii

Qualifying for Ironman Hawaii is a combination of performance and luck. You must compete in a qualifying race and be one of the top finishers in your age group. The number of Ironman qualifying slots in a particular race is dependent on the number of registered participants. If top athletes have already secured a qualifying slot in a previous race, those slots "roll down" to the next lucky finisher in that age group.

Instructions

1. Research qualifying races at least a year in advance. Most races are a full Ironman, but there are several half Ironman qualifiers. Ironman Hawaii is always held in the fall, so some qualifying races are in held at the end of the previous year.

2. Narrow the list down based on location or time of year. You may be forced to choose a U.S. race if you have time and money constraints. Foreign races in non-European countries sometimes have a weaker field of competitors. Races that are scheduled later in the year can be an easier qualifier if the top athletes already have qualified in another race.

3. Go to race websites to determine how many Ironman slots are available. If they don't have a breakdown by age group, look at the previous years to estimate how many will be allocated to your age group. Ironman Canada, Ironman Lake Placid and Ironman Germany usually have at least 100 slots each, but may not be your best chance at qualifying.

4. Look at the top finishing times in your age group to determine if you have a shot at securing a qualifying slot.

5. Examine the course and look for an advantage in your strongest sport and avoid tough courses in your weakest sport. If you excel at swimming, choose a race with an ocean swim without a wet suit. If cycling is your best sport, choose a tough bike course.

6. Register well in advance of the deadline. Registration closes early if the maximum number of participants is reached, which is often at least a year in advance.

7. Begin training at the optimal time before the qualifying race you've selected. If this is your first Ironman, get a coach to help you train. Consider running a dry run half Ironman halfway through your training.

Tags: Ironman Hawaii, your group, choose race, half Ironman, least year

Run A 5k For A Beginner

Everyone in America hears regularly about the health hazards of sedentary lifestyles. Running is a popular and easy way to get regular exercise. It requires no extra equipment besides a good pair of tennis shoes and an attitude to persevere. Running a 5-kilometer race is often seen as a beginner's first hurdle as she attempts to move into distance runs or races. As with any exercise regimen, you must prepare for these runs properly and safely, training gradually.

Instructions

1. Prepare to train for at least seven weeks before your first 5K run.

2. Get proper fitting shoes. With the shoes unlaced push your toes to the edge and touching the front of the shoe and make sure at least one finger can fit behind your heel. With the shoes laced, make sure you can wiggle your toes and comfortably flex the ball of your foot.

3. Get proper nutrition including about 50 percent complex carbohydrates to give your body the proper fuel for running.

4. Train three days a week. Runners need at least one day of rest between running days to avoid injury, strain and fatigue. Walk between some running days, but include at least one day of rest per week.

5. Stretch before and after every running session. Start at your head and work you way down to your toes, stretching each limb and joint.

6. Warm-up by walking or slowly jogging for five minutes before each running session.

7. Run or walk for 25 to 30 minutes on each training day in the first week. Try one minute of running followed by one minute of walking.

8. Run/walk three miles on the fifth day of training or the third running day for the week.

9. Run or walk 30 minutes on each of three days in week two. On the third running day, try running 3½ miles.

10. Repeat this pattern for an additional five to seven weeks but increase the percentage of time spent running each week.

Tags: your toes, days week, least rest, make sure, minutes each, running days

Prevent Blisters From Thong Sandals

Sometimes, thong sandals can bring on blisters.

Thong sandals can be a cool comfort to your feet during the hot summer---they are easy to slide into and help keep feet from becoming too sweaty. But some thong sandals produce unwanted blisters---especially where the small piece from the thong sandal separates the big toe and the second toe. Blisters may also form along the bottom of the foot. There are preventive measures you can take to avert blistered feet, though.

Instructions

1. Rub a fingertip amount of petroleum jelly on the small piece that separates your big toe and the toe next to it in thong sandals. This can soften the piece separating your toes, allowing it not to rub as hard on the tender skin.

2. Apply moleskin to the skin between the big toe and the second toe. Cut the moleskin to fit between your toes. Peel off the adhesive backing and apply between the toes. The moleskin keeps the small piece separating the toes from causing friction on the skin and encouraging blisters.

3. Apply talcum powder to the feet before putting on the thong sandals. Blisters are caused by heat and moisture. Applying talcum powder eliminates moisture and keeps the feet cool.

Tags: small piece, piece separating, talcum powder, thong sandals, your toes

Run Fast For A Long Time

Improve your running speed and distance by training properly.

Running at high speeds for long distances requires adequate training. The key to achieving your targeted speed and mileage is a training plan that develops endurance, strength and speed. By maintaining a consistent running routine with sufficient rest and recovery days, achieving your running goals is within easy reach.

Instructions

1. Increase distance gradually. Tackling more mileage improves endurance and strength. Add one long run to your weekly routine and increase distance by 1/4 mile each week. This gradual process allows you to build stamina and to run stronger while lowering the risk of injury. Begin by warming up and stretching for 10 minutes, then run 1/4 mile more than your recent longest run. Make progress by extending your long runs up to your desired distance while maintaining or improving your running pace. Rest the day before your long run and do an easy, short run the day after.

2. Improve speed by doing speed runs once a week. Warm up by jogging for 10 minutes then run for a quarter-mile lap slightly faster than your usual pace. Walk a half lap, then run another quarter-mile lap at the same speed as the first lap. Keep your pace times consistent and make progress by adding one lap each week up to six laps. Complete a one-mile time trial to track your speed progress. Continue your progress by building up to 10 laps then check your speed by doing another one-mile time trial. Use a running watch to keep track of your speed and distance.

3. Add hills to your running routine. The resistance of hill runs improves your stride length and quadriceps muscles. Find a steep hill at a distance of 50 to 75 meters and train on it once every two weeks. Alternate uphill runs by first going up in your normal pace and then by running up faster with an exaggerated vertical motion. Repeat six uphill runs per workout and gradually work your way to doing 10 runs. After each uphill run, jog slowly downhill to get back to the bottom.

Tags: your running, your speed, achieving your, each week, endurance strength, minutes then, one-mile time

Pick Music For A Fitness Competition

Entering a fitness competition can be an exhilarating and empowering experience. Training hard, and pushing the body to be a symbol of perfection is an intimidating and exciting journey. On top of the physical dedication, most fitness competitions have a performance section in which competitors devise a routine to music of their choice. Learn pick music for a fitness competition that suits your physical abilities and personal style.

Instructions

1. Begin planning your routine far in advance, approximately 2 to 3 months before the competition if not more. Be aware of any mandatory moves that must be performed for your routine.

2. Take notice of music that gets you excited and writing down some of those selections on a pad. Notice any common themes and pay attention to the tempo of the music that you are drawn to; it will probably be the best tempo in which to perform.

3. Pick two or three songs that really stick out to you to single out for a mix tape. Choose music that is both upbeat but also speaks to your personality and style.

4. Select music to suit your body style; heavier figures should choose harder music whereas lighter weights might benefit more from faster, lighter tempos. Make sure the songs that are mixed together flow well and represent the succession of poses you will be performing for your routine.

5. Mix your music far enough in advance to make any changes. Enlist the help of a professional to help you mix the music as it will sound much more polished and presentable; ensure that you have more than one copy and that it is in CD form for the competition DJ.

Tags: music that, your routine, fitness competition, songs that

Search For A Federal Tax Identification Number

The federal tax identification number is unique for each business.

As an employee, you need your employer's federal tax identification number to file your taxes. The tax ID number is assigned to businesses for the purpose of identifying a business to the Internal Revenue Service. The company is required to provide the number to all its employees so an employee can file taxes. There are several methods that you can utilize to find the federal tax identification number of your employer.

Instructions

1. Request the federal tax identification number from your employer. The accounting department of the business should be able to provide this information.

2. Check your W-2 forms from previous years. If you were employed with the company during earlier tax filing years, the federal tax identification number will be listed on the W-2 forms you received in the past. The federal tax ID number appears as "Employer's Identification Number" on a W-2 in box 3. It is a 9-digit number.

3. Search for the federal tax ID number in the Electronic Data Gathering, Analysis and Retrieval System, or EDGAR. EDGAR is a free, online searchable database that is operated by the U.S. Securities and Exchange Commission. The database features SEC filings for numerous businesses located in the U.S. and its territories. Access the SEC website and click the link "Search for Company Filings" under the "Filings and Forms" panel. Select "Company or Fund Name" to search for the company by name. Enter the company's name and select a filing from the company. The federal tax ID number is listed as "IRS No." on SEC filings.

Tags: federal identification, federal identification number, identification number, federal number, your employer, company name

Pace Classroom Management

Allow students to interact with each other.

A big part of classroom management is pacing your lessons and ensuring all students stay involved and understand the lessons. Often, a pace too fast or too slow can wreak havoc on classroom management. Students may become bored or disruptive. You may have difficulty bringing your classroom back to order and this can limit your teaching effectiveness and your relationship with your students.

Instructions

1. Be proactive by planning your curriculum, lesson plans and strategies before the school year begins. Have a basic outline of what you will cover for the year. Add the details to your lesson plans each week.

2. Involve your students in establishing classroom rules during the first week of school. Review rules, consequences, expectations and your general daily routine and schedule with your students. Avoid unnecessary downtime by having centers, a classroom library or extra work children can turn to when they are finished with the assignment at hand.

3. Set a positive tone at the beginning of each day. Greet your students with a smile. Leave a worksheet or other activity on their desks to ease them into the day. This will help your students to transition into the classroom, settle down and focus on learning.

4. Encourage interaction in your classroom. Invite students to the board to answer questions. Have them teach their solutions to each other.

5. Have your students participate in hands-on activities whenever opportunities arise. This keeps students involved. It also allows them to get out of their seats and move around. This is a necessity for some children.

6. Change your interaction patterns when possible. Pair students together or arrange them in small groups of four. Change students' seating regularly so they can get to know their fellow classmates and you can see who works best together.

Tags: your students, classroom management, each other, lesson plans, with your, with your students

Raise Glucose Levels

Glucose is a simple sugar that cells use as a source of chemical energy. Low-blood sugar (hypoglycemia) can cause dizziness, impaired concentration, coma and even death in extreme cases. You can frequently treat mild cases of hypoglycemia with simple changes in diet, but severe cases may require medical treatment.

Instructions

1. Measure your blood glucose before a meal. Your pre-meal blood glucose level should be between 90 and 130 milligrams per deciliter of blood (mg/dl). A level of 70 mg/dl is generally defined as hypoglycemia, although this level may not be symptomatic.

2. Consume a source of simple sugar when your blood glucose drops below its desired level. The sugar in food breaks down into glucose very quickly and is an effective method of treating mild hypoglycemia. You may wish to carry hard candy, fruit juice or glucose tablets if you have a tendency toward hypoglycemia.

3. Eat more frequently. You may need to reduce the time between meals to prevent your glucose level from dropping too low. Make sure your caloric intake doesn't change by making your meals smaller.

4. Increase the percentage of calories that you get from starches. Starches are complex carbohydrates that the body breaks down into glucose during digestion. A diet high in starches can therefore help maintain the glucose level in people who tend toward hypoglycemia. Nonmeat sources of protein can also raise blood glucose levels.

5. Treat extreme hypoglycemia as an emergency. Health-care personnel may need to give glucagon to a patient with severe hypoglycemia. Extreme cases of hypoglycemia may require intravenous dextrose. Provide protein to relieve reactive hypoglycemia after revival.

Tags: blood glucose, glucose level, breaks down, breaks down into, cases hypoglycemia, down into, down into glucose

Plan The Training For A Beginner Triathlete

Bike training is just one-third of the preparation necessary for triathlon racing.

Pushing yourself in a workout is challenging enough, but having to train to successfully complete a triathlon is a whole different challenge. Figuring out prepare for your first triathlon is difficult and daunting enough, let alone actually competing in the race. If you know prepare for the race, you can successfully finish your first triathlon. Therefore, knowing what to do to prepare is just as important as the actual training and practice themselves.

Instructions

Swimming Training

1. Swim in open bodies of water to get used to the sensation of open areas of water. If you do not, you may panic during the race, which will tire you out quickly and hinder your ability to complete the race.

2. Use your arms to lengthen your stride. Most swimmers utilize their legs when competing, but because you are in a triathlon, you need to conserve your leg muscles for the biking and running portions of the event. Since you will not use your arms as much in the other events, use these to keep your swimming efficiency high without sacrificing energy.

3. Do not push yourself to go as fast as the fastest swimmers. Instead, set a steady pace and focus on your technique. Kevin Koskella on Beginnertriathlete.com notes you want to go at a pace that allows you to focus on technique without indulging in the temptation to go faster.

Bicycle Training

4. Focus on the amount of time that you bike, not the distance. The bike portion of the race is the longest in most races, so focus on increasing the total time on a bicycle instead of the speed or distance.

5. Practice eating and drinking on a bike. Triathlongtrainingschedule.org notes that the wind blowing on you during a bike ride can create an illusion of hydration--if you do not make sure you are properly hydrated, this will hurt you tremendously on the running portion of the race. Drink liquids and eat small snacks even if you feel fine.

6. Take spinning classes to improve your speed. Although time is still the most important factor, speed is more important the more serious you become about biking, and spinning classes contain anaerobic exercises that increase your peak speed.

Running Training

7. Run when you are tired, especially after swimming or biking. Because the running portion is the last part in a triathlon, you want to get used to running on fatigued legs at the end of your workout.

8. Start with shorter, smaller strides before working your way up into longer and faster strides. You need to let your body adjust to running after having swum and biked for an extended period of time.

9. Use the treadmill when the conditions outside are too extreme for safe training. Beginnertriathlete.com suggests rapidly changing the incline on your treadmill to properly mimic running up and down hills.

Tags: first triathlon, portion race, running portion, spinning classes, your arms, your first

Prevent Sagging Skin After Pregnancy

Pregnancy makes so many changes to a woman's body. One of the most pronounced changes can result from stretched skin as the body shapes itself to hold your baby for nine months. Proper care of the skin begins in the very earliest months of pregnancy. The skin of the breast and tummy is most often affected by hormonal changes and increased size during pregnancy. Heredity plays a large role in dictating how well your skin returns to its original shape after pregnancy. However, you can control your diet and the amount of weight you gain, and you can improve the elasticity of your skin with lotions.

Instructions

Prevent Sagging Skin After Pregnancy

1. Eat a healthy diet throughout your pregnancy to control weight gain and provide your body adequate nutrients for both you and your baby. Most doctors recommend that women gain between 25 and 35 pounds during pregnancy. This limits the amount of weight you must lose after the baby is born but it also restricts the stress placed on your skin while carrying the baby. A healthy diet filled with antioxidants helps cleanse your body of impurities as well as promote healthy skin cell growth.

2. Drink plenty of water. Water naturally flushes the system, removing toxins from the body. Adequate water intake also helps keep skin healthy by cleansing the pores. Hydrating yourself properly throughout your pregnancy aids your whole body and your baby, too.

3. Exercise regularly to promote healthy skin as well as improved circulation and to control weight gain. Pregnancy puts a tremendous strain on a woman's body. Blood volume increases to allow your body to nourish both you and your baby. Keeping your body as toned as possible allows for a quicker "recovery time" after delivery. Remember to exercise in moderation and after consulting your doctor on appropriate exercises based on your particular needs as a pregnant woman.

4. Rub vitamin E oil, cocoa butter, and lotion into your tummy, breasts and hips regularly to promote good circulation and improve the moisture levels in your skin. While there's no way to prevent stretch marks, you can keep your skin as healthy as possible.

5. Get back into shape as fast as possible. Allow yourself time to recover from your baby's birth and then begin a sensible regimen of diet and exercise. Use the year after your baby's birth wisely to incorporate gradual but continued weight loss after your baby's birth.

6. Recognize that your skin's elasticity has a lot to do with family history. Your skin produces two proteins called elastin and collagen, which help with skin flexibility. When your body has abundant proteins for skin repair, skin returns to its original shape much more quickly after pregnancy.

Tags: your baby, your body, baby birth, weight gain, your baby birth

Run Faster In A Short Amount Of Time

Some key workouts can help you maximize your running speed.

Lets face it. Some people are lightning fast and others are average at best. If you start with slow to average speed, then the chances of you becoming a world class Olympic sprinter or running a 4.3 40-yard dash are slim to none. However, anyone can drastically improve their sprinting speed with training and technique.

Instructions

1. The fastest way to get better at sprinting in the shortest amount of time is by increasing your explosiveness. If you are very explosive, you are going to become faster because you can apply more force to the ground and push off harder, thus accelerating your body mass from point A to point B. You can gain more explosiveness simply by performing plyometrics. Plyometrics are exercises that consist of jumps, leaps, springs, and bounds. These cause the muscles to react in a very quick manner to the force produced from this type of exercise, thus recruiting more quick twitch muscle fibers. The more quick twitch muscle fibers you have, the more explosive you will be, thus resulting in increased sprinting speeds. The best plyometrics to perform are those that require you to jump straight up as high in the air as you can for a certain period of time, like 30 seconds. These types of exercises should be performed at maximum effort in order reap the most benefits.

2. Incorporate Olympic lifts into a training regimen. These types of lifts require that you move a certain amount of weight at high speeds and velocities, which will make you faster. The best Olympic lift to incorporate into a weight lifting regimen is the power clean. This exercise can be done with a barbell and weight or dumbbells. This lift requires you to forcefully extend your hips, ankles, and legs in order to complete the exercise. As a result of this, you will gain more explosive strength in your hips, legs, and ankles: three of the most important body parts used in sprinting. Strengthening these areas and making them more explosive will guarantee you increased sprinting speed and explosion not to mention more power throughout your body. Practice these exercises only after you are warmed up and have had substantial experience performing these types of training.

3. Simply working on your running technique can increase your speed, if you combine it with the training methods in Steps 1 and 2. Focus on driving your elbows back forcefully and bringing your arms straight up in front of you and behind you and not across your body. When you first start sprinting, you should have a forward body lean angle of about 45 degrees and gradually raise yourself up to an erect body position as you are nearing the completion of a sprint. In addition to this, you should focus on pushing off forcefully with the balls of your feet and punching your knees high to get good knee lift when you run rather than trying to kick your feet back towards your butt. This will help propel you farther and faster from point A to B due to the fact that most of your speed is produced from pushing off of the ball point on your feet pads and achieving good knee lift. Also you need to focus on relaxing when you sprint. Do not strain your face or muscles in an attempt to sprint faster. This will cause your muscles to tighten, thus reducing your sprinting speed. Your body runs much faster when it is relaxed and loose. A good idea to incorporate when you are sprinting is to smile. This will definitely help keep you relaxed.

Tags: more explosive, sprinting speed, This will, your feet, explosive will, from point

Schedule Your 5k Training

Depending on your current level of fitness this plan might be very easy for you however in my running experience; this is how scheduled out my 5k training to be ready for race day.

Instructions

1. If you are just starting out on your 5k training, the first week will be an easy one for you. During this week you should go for time in your workout going for three walks during the week at a fast pace for at least twenty minutes. Be sure to stretch before and after each walk.

2. Weeks two and three in your 5k training should again have three workout sessions where you walk for the first five minutes, then jog for ten minutes and walk for the final five minutes. This will help get your legs ready for your 5k distance training.

3. During weeks four and five you should jog three times during the week for twenty minutes. Again, the focus is on the time, not the distance. You should walk for five minutes before and after the twenty minute run for a total of a thirty minute workout.

4. Week six you should run two miles, three times during the week. Your legs and lungs should be with you on your 5k training as this should not take more than thirty minutes to accomplish. Be sure to stretch after each run.

5. Week seven you should run 2.5 miles, three times during the week. Be sure to stretch before and after.

6. The last week of your 5k training you should run three miles, three times during the week. After this week you should be able to accomplish your 5k training and run in a race.

Tags: during week, your training, three times, three times during, times during, times during week

Raise Money For Your Church Charity Or Nonprofit

Car washes and other public services are excellent ways to raise funds.

Churches, charities and other non-profit organizations need money to remain in operation, particularly if they're doing public outreach or providing free programs. Fundraising can be challenging, but there are many excellent ways to raise money for non-profit work.

Instructions

1. Organize a simple fundraiser. Car washes, bake sales and dog walking are all excellent ways to raise money in a short period of time. These fundraisers don't require lots of skill and you can plan them on relatively short notice. Simply gather several members of your organization and the necessary supplies for your particular fundraiser -- such as car washing supplies for a car wash, baked goods for a bake sale -- and advertise your event. Do this by putting up signs, posting on local bulletin boards and sending information to local blogs and reporters.

2. Ask for donations. Many people are eager to donate to non-profits that are doing good work if the donation process is simple. Set up a PayPal account that allows people to donate online and send out emails to members and volunteers soliciting donations. If your non-profit is a church, send out a collection basket at every church service and install a permanent, locked collection bucket near the entry of the church.

3. Apply for a grant. Grants are sums of money given to organizations to accomplish a specific task. They are frequently provided by the government, usually through states. Some states have offices overseeing non-profits and providing information about grants, while others administer grants through the governor or secretary of state's office. Contact your state governor's office to find out about grants available in your state.

Many private organizations offer grants as well. The Rockefeller Foundation, for example, gives grants to numerous organizations that are providing important public services. To find a private grant, look online for large organizations that are interested in the type of public service you want to provide. Then contact them to determine if they have any grants available.

4. Hire a fundraiser. If your organization is large or is undertaking several projects, a fundraiser can help you maximize your opportunities for donations. Fundraisers are frequently experienced in writing grant proposals and may know the best organizations from which to request grants. Smaller non-profit organizations can solicit volunteer fundraisers who work a few hours per week. These volunteers are typically career fundraisers who believe in your particular cause and want to help.

Tags: excellent ways, excellent ways raise, ways raise, about grants, grants available

Run When Out Of Shape

Find the right shoes.

If you are a newcomer to the world of running, it is important to take it slow at the beginning. Running is a great way to get in shape and lose weight, but there is the potential for injury as well. This potential increases in the case of a person who is out of shape. Go slow at the beginning and gradually increase your speed over a period of time. The key is consistency and commitment to a weekly running schedule.

Instructions

1. Make an appointment with your doctor. Tell the doctor about your desire to begin a running regimen and ask for doctor's guidance and advice.

2. Purchase high-quality running shoes. Ask the sales person at the store for assistance and advice about the best shoes for your feet. Tell him or her that you are interested in starting a running program. Running shoes are essential for preventing injury.

3. Warm up with stretches before you run. Stretching prior to a workout and after a workout helps your muscles warm up and cool down. Do stretches for your upper and lower legs and ankles.

4. Start with a walking program. It is important to ease slowly into a running program. Concentrate on workout time and don't worry about distance at the beginning. Walk for 15 minutes. The goal is to walk consistently for 15 minutes without taking a break, but at the beginning it may be necessary to alternate walking and resting. Stretch for five to 10 minutes after walking. Commit to a walking schedule three to four days a week. Gradually increase the time to 20, 25 and then 30 minutes.

5. Alternate periods of running with periods of walking. Walk for five minutes and run for five minutes. If running for five minutes is too difficult, run for a shorter amount of time. Don't worry about speed at this point. The important thing to focus on is endurance and consistency. The goal is to reach a point where you are running for 30 minutes without stopping. Walk for five minutes after completing the run. This helps your body to cool down and relax.

Tags: five minutes, cool down, five minutes after, helps your, minutes after, minutes without

Plan A Charity Auction

More and more organizations are using charity auctions to supplement their fundraising. Charity auctions can be profitable and fun. Be sure to plan ahead and pay attention to details.

Instructions

1. Consider your budget. Before you start planning your auction, make sure you have enough money in the bank to have one. You will need to front costs for things like invitations, advertising, food, drinks, decorations, location, entertainment, lighting, gift bags, the auctioneer and more. The price of tickets can help offset some of your expenses.

2. Set a fundraising goal. Once your budget is set, you'll know how much money you'll need to cover the cost of the event. Now determine how much money you want to raise at the event.

3. Start planning the event at least 10 months ahead of time. If you have enough people involved, form committees to oversee the various aspects of the event. Some can be responsible for decorations, publicity, coordinating volunteers, procuring items for the auction, the auction itself, cleaning up after the event and everything in between.

4. Consider buying auction software. If you're planning a large-scale event with hundreds or thousands of items to be auctioned, the software will be a life-saver.

5. Find items to auction. Without exciting items on auction, the chances of you reaching your fundraising goal are slim. Try to put together packages, adventures and items that are unique-something you can't find just anywhere. Make sure the items will appeal to the audience you are inviting. Use whatever connections you or those on your committees have to bring in quality items for your charity auction.

6. Hire your auctioneer. Make sure he's a professional who has done charity auctions in the past. Check his references. Meet with him and make sure he's someone who can connect with your guests.

7. Publicize. The more people hear about your charity auction and get excited about it, the better your chances of selling more tickets and reaching your goals. Depending on your budget, you can utilize direct mailing, TV ads, radio ads, newspaper ads or anything else that will reach your target audience.

8. Finalize your guest list and send out your invitations at least six weeks before the event.

9. Make a schedule for the week leading up to the event and more specifically, the day of the event. Review the schedule with everyone involved.

Tags: items auction, your budget, charity auction, fundraising goal, have enough, Make sure

Schedule A Muscle Confusion Workout

Get in shape with muscle confusion workouts.

Muscle confusion workouts operate under the theory that by constantly changing movements, the body will be forced to respond. Under typical workout routines (doing the same type of exercises a few times a week), muscles become used to the routine and the results are minimized. Muscle confusion workouts mix up the routines so the muscles have a harder time adapting, which causes them to work harder and produce visible results. Exercises might go from strength training one day to aerobics the next. The goal is to always keep the body guessing so that it does not become accustomed to one specific workout and stop responding.

Instructions

1. Work a large muscle group on day one. This could be chest and back, or hamstrings and gluteus muscles, but be sure to attack at least a couple of areas that are related. Choose the maximum weight you can lift eight to 12 repetitions, and perform at least three sets apiece. Perform crunches and leg lifts for the abdominals.

2. Do some aerobic work on day two. This should be intense activity such as kickboxing, step aerobics, or another exercise at at least 85 percent of your aerobic capacity for the duration.

3. Work another large group of muscles on day three. If day one was hamstrings and gluteus muscles, day three should be chest and back. Include your abdominal exercises on this day as well.

4. Perform a strength building yoga, Pilates or tai chi activity on day four. This is not a rest day. The activity should be isometric and involve all muscle groups, including abdominals.

5. Do another aerobic activity, different from the day two exercise. This can be an intense game of racquetball, basketball or tennis. It can also be a jog that includes arm movements or a dance/aerobic routine. Work up to at least 85 percent aerobic capacity for the exercise duration.

6. Stretch your body on day six. Use both static (low movement) stretches and dynamic (high movement) stretches to release lactic acid buildup and increase mobility.

7. Use day seven to rest or to perform another yoga activity. Begin the program again the following week with variations in exercises on different days.

Tags: confusion workouts, aerobic capacity, chest back, gluteus muscles, hamstrings gluteus, hamstrings gluteus muscles, least percent

Run A License Plate

Run a License Plate

By running a license plate, you can obtain personal information on the owner of a vehicle. There are many reasons why a person may want to run a license plate. However, civilians have limited access to this information. The Department of Motor Vehicle (DMV) and the police department are the only authorized personnel legally allowed to trace a license plate.

The Driver's Privacy Protection Act (DDPA) has restrictions on the reasons for running a license plate. If your reasons are in compliance, you can contact the DMV or police department to run a license plate.

Instructions

Run a License Plate

1. Contact the Department of Motor Vehicles. The DMV should be your first stop. They will have records of license plate owners. Contact the DMV located in the state of the issued license plate you are attempting to run.

2. Complete a request form. Some states will have these forms available online. If forms are not available online, request a form from the local DMV.

3. Review the procedure. Some forms require the signature of a business or government official. For example, the form may need to be completed by an insurance agency if the reason for running the license plate is accident related. Clarify the procedure with an administrator before completing the form.

4. Pay the fees. The DMV will charge a fee to run a license plate. The fees will vary depending on the state. Check with the local facility for accurate cost.

5. Obtain information. Information regarding the owner of the license plate will be released to you if the DMV feels that your request is in compliance with the DDPA. If your request is denied, you can seek out a private investigator to further assist you.

Tags: license plate, running license, running license plate, available online, Department Motor, fees will

Rehydrate After Food Poisoning

Recover from food poisoning by rehydrating.

Most food poisoning cases cause similar symptoms: abdominal pain, headache, diarrhea, vomiting, weakness and fever. However, in most cases the primary symptom of food poisoning to care for is dehydration. Symptoms of dehydration include excessive thirst, little or no urination, severe weakness and a dry mouth. To treat dehydration and food poisoning, it is important to recognize your symptoms and find the best approach to treat them. Here are some ways of rehydrating and recovering from food poisoning.

Instructions

1. Avoid solid foods until the diarrhea has passed.

2. Drink decaffeinated fluids. Stay away from dairy products until you recover from lactose intolerance. Consider sports drinks for faster rehydration.

3. If necessary, consume electrolytes, or minerals such as sodium, potassium and calcium, that balance the fluids in your body. Children, especially, usually require electrolytes.

4. Purchase over-the-counter drugs to alleviate symptoms such as abdominal pain and headaches. Never stop medications, such as diuretics, before consulting your doctor.

5. Seek medical attention for possible intravenous treatment if you're unable to consume fluids because of nausea or vomiting. Intravenous delivery allows your body to receive fluids much more quickly than by mouth.

Tags: food poisoning, abdominal pain, from food, from food poisoning, your body

Prevent Toe Cramps

Toe cramps are a common type of muscle cramp.

Toe cramps consist of sudden, involuntary and painful contractions of the muscles in your toes. Toe cramps may be caused by dehydration, hot weather, long bouts of exercise or as a side effect from medication. Despite their painful nature, toe cramps are typically harmless and can be treated at home. Treat toe cramps with an application of an ice pack or frozen peas. Once the contractions have stopped use a heating pad or warm towel to treat residual pain. The best way to prevent toe cramps is to diagnose the initial cause.

Instructions

1. Drink more fluids. Dehydration is a leading cause of muscle cramps. Invest in a water bottle you are comfortable bringing with you and refill it throughout the day. Drink fluids at regular intervals to prevent toe cramps during the day, during intense exercise and at night.

2. Take a daily multivitamin. Toe cramps can be caused by a deficiency in potassium or calcium. Increase your intake of food types such as fruit, vegetables and dairy to fulfill your nutritional needs without taking a multivitamin.

3. Wear comfortable shoes which allow adequate space for your toes. High-heeled shoes may squeeze your toes and increase the likelihood for toe cramps.

4. Exercise and stretch your toes daily. To do this, stand on your tiptoes and raise your body up and down. Hold the "Up" position for five seconds. Repeat 20 times per day.

Tags: your toes, cramps caused, prevent cramps

Set Up Church Financial Records Using Microsoft Excel

Set Up Church Financial Records Using Microsoft Excel

It is important that churches create and maintain accurate financial records. The records can be used to monitor regular expenses against unexpected charges such as sanctuary renovations and van or bus repairs. If your church operates community outreach programs such as No Longer Bound or Weed and Seed, you can also use the financial records to apply for a state or federal grant.

Instructions

Create Categories and Monitor Spending

1. Create topical categories. Open a blank spreadsheet. At the top of the spreadsheet, type expense category headings down the rows in Column A, starting with Row 2 (cell A2). Bold the category headings by clicking "Control + B" on your computer keyboard. For example, you could type "Payroll Expenses." Below each category heading, type a detailed expense item name. Do not bold the detailed expense item names. Put each detailed expense type on a separate row. For example, under the bolded category "Payroll Expenses," you might have "Pastor John Doe's Salary" in cell A3, "Church Secretary Pay" in cell A4 and "Organist Pay" in cell A5. Place a blank space between categories. Another bolded expense category you might create would be "Office Supplies." Type nonbolded detailed expense types such as "Copy Paper" in cell A8, "Envelopes" in cell A9 and "Postage Stamps" in cell A10 beneath the "Office Supplies" category. Create a category heading and detailed expense type for every payment or expense the church will pay throughout the year, even if it is only a one time payment.

2. Record worship service collection monies received. Insert two blank rows below the last detailed expense type. Create a bolded category titled "Tithes and Offerings." Record monies received during Sunday and weekly church service programs in this field.

3. Create tracking dates. Type the name of each month starting with "January" across the top of the spreadsheet beginning with Column B and Row 1 (cell B1) to track monthly expenses. For example, after you type "January" in cell B1, type "February" in cell C1, "March" in cell D1 and so on until you type all months of the year across row 1 of the spreadsheet columns.

4. Set limits. Type the column header "Annual Budget" in cell N1. Input financial spending limits for each expense category on the Excel spreadsheet starting with cell N2. Type a financial budget or spending limit for each church related category. Type the column header "Total Spent" in cell O2. Type the header "Spent vs. Budget" in cell P1.

5. Build in formulas. Input "=SUM(B2:M2)" in cell O2 to track total monies spent for the first category January through December. Copy and paste the formula down column O for all expense categories.

Type "=O2-N2" in cell P2 to track current spend against the set budget. Copy and paste the formula down column P for all expense categories.

6. Monitor monthly expenses against the budget. At the start of each month input the amount of money to the cents that your church spent for each expense category and detailed type. Review the formulaic updates in Column P that automatically calculate and show how your ministerial and community outreach expenses are tracking against your annual budget.

Tags: detailed expense, expense category, cell track, detailed expense type, expense type

Run Sprint Intervals

It is always important to warm up properly before starting any exercise session.

Interval training is a method used by athletes to help them run faster and improve fitness. Interval methods differ from standard training because they include a "rest" period in between sprints; running is a good way to stay healthy, lose weight and experience a natural fitness buzz.

Benefits

Sprint interval training involves jogging for a period of time, followed by a sprinting burst. The procedure is then repeated throughout the training session. This method allows runners to develop neuromuscular coordination in order to improve speed. The running period stimulates the heart and lungs and increases the body's levels of lactic acid; the rest period (or jogging period) resupplies the body with oxygen and helps to break down the lactic acid. Continual use of this method helps athletes run longer distances.

Interval Distance

Prior to starting the session it is essential to establish what the distance of intervals should be. Distances vary depending on level of fitness and your own personal goals. Runners training for 5k races benefit from intervals of 400 to 800 meters. For full or half marathons, intervals of one to two miles work best. However this is only a rough guideline and it's important to set goals depending on your own personal level and keep the intervals achievable and realistic.

Interval Recovery Time

The purpose of the recovery period is to allow the heart rate to drop below 120 beats per minute; this then allows the runner to get his heart rate up again during the sprint period. During the recovery time most athletes prefer to jog, however a fast-paced walk achieves the same effect. Do not allow the recovery time to last longer than three minutes otherwise this defeats the purpose of the exercise.

Number of Repetitions

The faster you run the fewer the amount of repetitions needed; likewise, the shorter the race the shorter the intervals will be. Aim to increase the amount of repetitions by at least three each session.

Time Frame

In order to get fitness results, interval training should be gradual. As with all exercise, training should take place over several weeks or months. People looking for instant results should steer clear of interval training methods because exertion can lead to injury. Try to create goals to increase motivation and aim to run each interval under a set amount of time.

Tags: amount repetitions, heart rate, interval training, jogging period, lactic acid, rest period, training should

Play The Game Snaps

Snap you fingers to provide the clues to your famous name.

Snaps is a game that will exercise your mind and entertain you at the same time. The game can be played by two or more people and is especially effective as a party ice breaker, because you don't need anything but your fingers and a quick wit to play. No matter what your reason to play, you can learn the rules for Snaps quickly. Gather your group and explain the rules or just dive into the game -- seeing who catches on can be half the fun.

Instructions

1. Say "Snaps is the name of the game. The name of the game is snaps," to get the first round on its way.

2. Think of a famous person. Your goal is to have the participants figure out who you are thinking of by listening to your voice and counting your finger snaps. For each consonant in your chosen person's name, you will give a clue that begins with that letter. For instance, if a person was thinking about George Bush, the first clue could be: "Get ready." The "G" in "get" indicates the first letter of Bush's first name.

3. Approach the vowels. For the vowels, you snap your fingers. Snap once for "A," twice for "E," three times for "I," four for "O," and five for "U." Using the same example name, you would say "Get ready," for letter "G," and snap your fingers twice for the letter "E." Continue giving clues for consonants and snaps for vowels until you finish the name or until someone guesses correctly.

4. Hand over the game to the first person who guesses correctly. She then thinks of a name and begins giving clues and snapping. The game continues in that manner until everyone gets a turn to lead the game.

Tags: your fingers, Bush first, giving clues, guesses correctly, name game

Not Eat When You'Re Not Hungry And Lose Weight

Ever noticed how many times you eat when you know you're not even hungry?

Seems like everyone is trying to lose weight. We all know that cutting calories is key. It's hard to resist food when you're hungry. But what about when you're NOT hungry? What then?

Instructions

1. TALK TO YOURSELF

If you're like many of us, you already talk to yourself. But mostly that's the kind that sounds like "Why did I come in here? What was I getting? Where are my keys?" You know.

This kind of talking to yourself is about thinking about your own thinking. Making yourself more aware of what goes on in your own head and trying to alter your "self-talk."

When you find yourself reaching for your favorite treat (or that plate of kids mac and cheese that you don't even really LIKE for Heaven's sake!) ask yourself what's behind the desire. Am I hungry? It's just SHOCKING when you do this to find out how many times you go to eat something - even though you are desperate to lose a little weight - and you're not even hungry! Think about what is motivating you to eat. Are you stressed? Bored? Angry? Tired? Doing this can give you important insight into your own habits which in turn can lead to important behavioral changes that will add up to pounds lost.

2. THIS TOO SHALL PASS

Sometimes the desire to eat the donut is a PASSING thing. If you can get past that 10 minutes or so, you may find you're not craving it the way you were just minutes earlier. So find something to distract yourself. Go for a walk. Make out a grocery list. Call a buddy. Sort through the mail.

3. GUM AND MINTS

Ever notice when you're mouth is minty food just seems less appealing? So use that to you're advantage. Let say you've just finished lunch with friends at a nice little cafe. A couple of the girls (the skinny ones!) are ordering a nice piece of cheesecake. Pop a piece of mint gum in your mouth and you'll be less likely to order one yourself. It can boost your will-power just that TINY LITTLE BIT extra that you need to get past the danger-zone. I didn't say it was easy, but you can beat the cheesecake. The same rule applies for brushing your teeth. Gum is convenient when you're out, obviously, but at home try brushing your teeth.

4. WATER

Sometimes when you're not hungry you just WANT to be eating anyway. You're taking your break at work and everyone's having apiece of yesterday's birthday cake. You're not hungry - you just had an apple a few minutes earlier. But you want to be - I don't know - participating? Weird, I know. Grab some water or other calorie-free beverage. That way you feel you're being social without adding calories. Plus, liquids do help you stay fuller longer!

5. PLAY HEAD GAMES WITH YOURSELF

If you cannot manage to conquer the desire to eat that cannoli try making a deal with yourself. For example, "I'm going to go right now and step on the scale. If I STILL want the cannoli after, I'm going to have it." Or "I'm going to send out that thank you note, then if I STILL want that cannoli I'm going to have it." It's a distraction. You've probably used this technique with your kids when they are obsessing over something. Why not try it with yourself?

6. EVERY LITTLE BIT HELPS

It takes about 3,000 to 3,500 calories to put on a pound. So if you can eliminate a couple of hundred calories (and we all know how LITTLE it takes to equal THAT - I'm pretty sure that a stick of celery - sheesh!) you can lose a pound in a week or so. Browse through the many great eHow articles on cutting a few calories here and there and you'll be headed toward reaching that goal at last!

Tags: hungry just, when hungry, brushing your, brushing your teeth, cutting calories, even hungry, going have

Run The Sony Vaio Recovery Wizard

Run the Sony Vaio Recovery Wizard

Sony laptops are just as susceptible as any computer to viruses and malware. These threatening programs can wreak havoc on a computer system, and leave it inoperable. In order to correct this problem, you may need to start a system recovery which will reinstall your manufacturer's settings, but in order to save your current files you will have to create a backup disc.

Instructions

Create Backup Disc Using The Recovery Wizard

1. Close all currently running programs.

2. Insert a blank CD or DVD disc into the drive.

3. Go to the start menu, and select "VAIO Recovery Center."

4. Click on "Windows Back and Restore" in the VAIO Recovery Center window. Click the "start" button.

5. Click the "Backup Files" button in the Windows Back and Restore screen.

6. Select the disc drive location when asked "Where would you like to save your files?" Click the "Next" button and follow the prompts to back up your files.

Run System Recovery Using The Recovery Wizard

7. Go back to the VAIO Recovery Center, and chose "Restore Complete System" underneath "Choose a Program."

8. Click on the "Start" button next to "Restore Complete System."

9. Check the box next to "Yes" under "Recovery Drive," and click "Next."

10. Check "Yes" to use the default (C:) drive size. Click "Next" again.

11. Check that you understand: "WARNING: This program deletes all files on your hard disk drive." Click the "Next" button, and click the "Start" button. Follow the prompts as the computer restarts and recovers itself.

Once the recovery is finished, you can insert your backup disc and reinstall your programs and files on your system. (Before you reinstall your files, you should have an anti-virus program inspect your disc first.)

Tags: Recovery Wizard, Recovery Center, reinstall your, VAIO Recovery, VAIO Recovery Center, your files

Pick The Best Tights For Winter Running

Winter running in cold climates can be a challenge, but runners live by the old adage, "there is no bad weather, only bad running gear." Runners are fanatical about their running gear and opinions between them will differ, so knowing which features you want, need and like is key when choosing new gear. The best winter tights fit well, keep your muscles warm, your skin comfortable and dry, and fit your budget; features beyond these can mean the difference between the pair you grab for every run and the pair that goes to Goodwill.

Instructions

Key Features

1. Buy running-specific tights made from moisture-wicking fabrics and avoid cotton.

2. Look for lining. Those who run in temperatures below freezing should look for tights with a thermal lining, such as fleece.

3. Check the length. If you're taller than average height, chances are your ankles will be left out in the cold on winter runs; look for manufacturers that make tights in "tall" or "extra long" lengths.

4. Find a comfortable fit. Winter running tights should be snug but not restrictive and should offer support to key muscles.

5. Look for flatlock seams. Flatlock seams are sewn flat against the fabric and are less likely to cause chafing. In colder weather you may not notice chafing until it's too late.

6. Check placement of ankle zippers. Zippers can be a nice feature, but if a zipper lays on top of your ankle bone or Achilles tendon, you may find it more of an annoyance than a benefit on winter runs.

7. Look for tights with a wind-resistant layer for especially cold conditions. Wind-resistant fabric is usually only used on the front of the tights.

8. Spend what you can afford since a quality pair of winter tights will last many years. In 2009, winter running tights averaged between $60 and $120.

9. Shop the latest gear at your local specialty running store. The owners and employees are runners in your area and know the winter running conditions. If there are no specialty shops near you, stores like REI and online retailers such as Road Runner Sports have quality winter running options.

Tags: running gear, running tights, tights with, winter running, Winter running, winter runs, winter tights

Open An Hd Radio Station

HD technology produces a crystal-clear sound for radio broadcasting.

If your heart is in the radio business, your future entrepreneurial endeavors will be in HD. HD Radio competes with traditional FM radio in sound quality and efficiency in technology. FM radio is subject to interference problems, such as buildings and even your body, which cause static and degrade the sound quality. HD Radio's digital signal does not reflect off any obstructions. Initial start-up costs are high, yet the potential in this business model is unlimited. More information can be compressed into an HD signal than traditional radio, by broadcasting up to three stations. The challenge of embarking on this adventure requires planning and persistence.

Instructions

1. Get your finances in order before you begin your radio career. Write a business plan that details your goals for the station and why it will be profitable. Submit it to private investors, angel investors and banks that may help with funding.

2. Buy an existing radio station already licensed for broadcasting. Be warned that the Federal Communications Commission states that it is backed up with requests for new licenses, and it could be years before you get approval. Complete FCC application process form 314 to get your purchase approved. (See Reference 3)

3. File all documents electronically with the FCC. Summit a letter of consummation and FCC form 323 after the sale is finalized.

4. Convert the radio station to the digital format. Buy equipment like HD transmitters, audio consoles manufactured since the 1990s, microphone processors, digital audio delivery systems and editing programs, such as Adobe Edition. (See Reference 1, pages 20-31)

5. Choose a format for the station, such as talk radio, all music or mix-and-match formats to provide a unique listening experience.

6. Choose a name for your station. Pick words that reference the type of format you have chosen, such as "SpeakOut" for a talk radio station. Create a slogan. Focus the slogan on the mission of your radio station. For example, for the SpeakOut talk radio station, you could use "Say what you feel."

7. Find licenses for music on ASCAP so that you can purchase the rights to play the music of your choice.

8. Hire talented DJs, producers, engineers and crew to ensure the station runs smoothly. Hire administrative personnel such as an operations manager, program director, chief engineer and advertising sales professionals to sell ads on your shows.

9. Advertise to your niche market. Buy ads on other radio stations with similar target markets.

Tags: radio station, talk radio, radio broadcasting, radio station, sound quality

Prepare A Summary Judgment Motion For Dismissal In A Civil Case In San Diego California

Summary judgment motions ask a judge to skip the trial.

San Diego has both federal and state courts, and the rules of procedure differ slightly between the two. The following is true for both. A motion for summary judgment is not a fill-in-the-blanks form you complete. Pretrial motions are legal essays, often dozens of pages long, that illustrate the author's legal scholarship. Pro se litigants, who are representing themselves, usually need to hire a lawyer to write motions for them. Summary judgment motions are made after discovery, when the facts of a case are fully exposed. They argue that those facts are so clear that the judge should issue an immediate ruling and not waste time on a trial.

Instructions

1. Write the header for the motion following either the California or Federal Rules of Civil Procedure. Clearly identify the author of the motion, his bar number, the names of the plaintiff and defendant, the case number and the title "Notice of Motion for Summary Judgment/Adjudication."

2. Type or print a brief explanation of the grounds for this motion immediately below the header.

3. Attach the following four supporting documents to the motion: A separate statement of undisputed material facts in support of the motion; a memorandum in support of the motion; evidence in support of the motion; and a formal request for judicial support of the motion.

4. Bind together collections of supporting documents longer than 25 pages with a table of contents.

5. File the motion no sooner than 60 days after the after the first appearance of the person against whom the motion is directed. Serve it with a notice of the motion on the parties at least 75 days before the hearing.

6. Serve the opposing counsel with the motion and all supporting documents either by facsimile, overnight mail, hand delivery or regular mail.

Tags: support motion, supporting documents, judgment motions, Summary judgment, Summary Judgment, Summary judgment motions

Shred The Fat And Get A Crazy Sixpack

Obtaining a six pack requires hard work and dedication.

Tight abdominal muscles are something most men and even some women dream about. However, obtaining a six-pack is no easy task. It requires a lot of hard work and dedication. But with the proper nutrition, cardiovascular work, and abdominal weight training you can achieve washboard abs if you are committed.

Instructions

1. Eat five to six small meals a day. Doing so will boost your metabolism all day long, giving you the needed energy to exercise and will help you from overeating.

2. Perform abdominal exercises two to three times a week. Effective exercises to try include reverse crunches, traditional crunches, bent-elbow plank, and the bicycle.

3. Execute each type of exercise until the point of momentary muscular failure. This is considered one set. Rest for 30 to 60 seconds in between sets. The more you perform these exercises, the faster you will be on your way to achieving your abdominal goal.

4. Concentrate on performing each exercise slowly with good form. Work up to completing two to three sets of each exercise.

5. Lift arm weights. It will help work your stomach muscles and makes not only your arms tone but your stomach muscles, too.

6. Go walking or jogging whenever possible. This will help shed body fat and it's an effective cardio exercise as well.

7. Consider working with a personal trainer to help keep you motivated and reach your goal. It's easy to fall off the wagon and give up when you don't see results right away.

Tags: will help, your stomach muscles, each exercise, hard work, hard work dedication, requires hard, requires hard work

Reset Time On A Timex Ironman

Timex manufactures a line of men's watches called the Ironman collection. Ironman watches are designed for athletic men. The device features functions such as timers, training logs, heart rate monitors and pedometers. These watches are digital watches that must be set to the correct date and time. Setting or resetting the time is a simple process. Does this Spark an idea?

Instructions

1. Hold the "Set" button, located on the right-hand side of the watch, until the second digits begin flashing.

2. Press the "Split/Reset" button to reset the seconds to zero.

3. Press the "Mode" button to change the hours digits. Press the "Split/Reset" button to scroll through the hours. The hours will move from 12 a.m. through 11 a.m. and will scroll through 12 p.m. through 11 p.m., before restarting the cycle at 12 a.m. When the correct hour is set, press the "Mode" button.

4. Press the "Split/Reset" button to scroll through the minute digits. The digits will scroll from 01 through 59 before resetting to 01 again. When the correct minute is displayed, press "Mode."

5. Press the "Split/Reset" button to scroll through the month digits. January is equivalent to 01, February to 02, March to 03 and so on. Select the digit that corresponds to the current month and press "Mode."

6. Press the "Split/Reset" button to scroll through the date digits. When the correct date is selected, press "Mode.

7. Press the "Split/Reset" button to scroll through the year digits. The year digits are displayed using the last two digits of the year. When the correct year is selected, press "Mode.

8. Select a 12-hour or 24-hour display. A 12-hour setting will display the time as 12 a.m. through 11 a.m. and switch to 12 p.m. through 11 p.m. A 24-hour display uses military time, in which the hours are displayed from 01:00 a.m. through 23:59 p.m. Once the desired settings are selected, press the "Set" button to update all settings.

Tags: Press Split, Press Split Reset, Reset button, scroll through, Split Reset, Split Reset button

Prevent Diarrhea In Hamsters

Prevent Diarrhea in Hamsters

Diarrhea is a common condition with hamsters because it's easy to feed them too much of the wrong kinds of food. You can prevent this condition if you take the precautions when feeding and caring for your hamster. Diarrhea can be serious if left untreated. The good news is you can prevent your hamster from getting diarrhea by following a few steps.

Instructions

1. Feed your hamster a healthy balance of nutritional foods. Fresh fruits and vegetables are good for your hamster; just don't overdo it. Eating too many foods that are high in water content will cause diarrhea. Give him carrots, lettuce and cabbage in very small doses. Feed him fruits and vegetables two to three times a week.

2. Keep your hamster's water bottle and cage clean. The dirt and mold that grows in water bottles can cause diarrhea and other illnesses.

3. Keep your hamster's cage out of drafts and damp areas. Don't place your hamster's cage in direct sunlight. These conditions along with incorrect feeding can bring about diarrhea.

4. Offer your hamster a relatively stress-free environment. This is especially true when you first bring the hamster to your home. Allow him time to adjust to his new surroundings before handling him. Introduce yourself to your hamster by feeding him treats with your hand in the cage. When he comes to your hand, you might be able to pick him up.

5. Monitor your hamster. Make a habit of looking around his cage for hidden stashes of food that might be rotten. Also look for any signs that he could be sick. Runny or green droppings with a wet or messy bottom indicate diarrhea. Your hamster will also be less active than normal and more prone to bite if he is not feeling well.

Tags: your hamster, cause diarrhea, Diarrhea Hamsters, fruits vegetables, hamster cage, Keep your

Measure Running Distance

MapMyRun.com logo

Have you ever wondered accurately measure the distance you run, or do you like just to get out and run freely wherever your feet can carry you ? Do you have your favorite running route you keep running over and over and over ? ... no matter what are your running habits, it is very probable that you like to keep track of your miles. Sometimes it is not easy if you just hit the road and head to an unexplored area. Maybe you measure the length of your running route with a ruler on a map, maybe you are using your cars odometer, or maybe you use your bike ... well, in any case, there is a great way to map, measure and organize all your running routes. You can even share them with others, or you can learn where are the other people running. The website which provides all the necessary tools to actually map your running route is MapMyRun.com. This is another of my favorite web sites designed specifically for runners. All the main features are free, and I never got spammed. If it sounds interesting, maybe you could give it a try. Here are the basic instructions how you could proceed and put your running route on a map:

Instructions

1. Go to www.MapMyRun.com and sign up for a FREE account. Yes, there is also some premium membership available, but you won't need that for the most useful features such as mapping and measuring the length of your running route.

2. Click on Map New Run in the main task bar. You will get a map similar to Google maps. Navigation is also very similar and very intuitive. So just find your town, or the place where you run zoom in and you can start marking your run in the map. I recommend to use satellite pictures rather than the street map. You can really pin down precisely if you run on some curvy trail. When you are done, do not forget to name and save your running route.

3. Build your "portfolio" of all your favorite running routes. Not only that you will finally know how long they really are, but you can also look at the elevation profile of each individual running course. You can also make your routes publicly viewable so the runners in the neighborhood will know where are you running. But you can also keep them private just for yourself.

4. There are many additional features on the MapMyRun.com website. One of them is a calculator which can tell you how many calories you burned during each of your runs based on your pace, weight and running distance. You can also log all your runs and share it with the community ... and much much more ... in any case, since you now know how long your runs really are ... then HAPPY RUNNING !!!

Tags: your running, running route, your running route, your runs, favorite running, know long, length your

Run The Mile In School

Running the mile requires maintaining a consistent pace.

Running the mile in school is typically done on an outdoor or indoor track. Outdoor tracks are 400 meters around, requiring four laps to equal a mile. Indoor tracks are typically 200 meters, requiring you to run around the track eight times to equal a mile. In school, you learn techniques to run the mile that you can use later in life, to continue working on your fitness. The physical education teacher also provides running tips, suggestions for maintaining your pace and handle muscle cramps and distressed breathing.

Instructions

1. Set a goal time and pace for the mile. Base these numbers off previous miles. If you have not run a timed mile before, guess at how long it might take you. Running each lap in 3:45 results in a 15-minute mile. A 10-minute mile requires each lap run in 2:30.

2. Stretch your muscles before beginning your run. Spend five to ten minutes loosening your muscles. Hold each stretch for 10 to 15 seconds, targeting the major muscles, such as your quadriceps, hamstrings, calves, inner thighs, biceps and triceps. Do not stretch beyond your ability, as you can cause damage. A light jog also loosens your muscles.

3. Start your stopwatch as you begin the run. When you reach the 200-meter mark, look at the time and assess if you are running too fast or slow. If you want to run an 8-minute mile, each lap will take two minutes, meaning one minute should have elapsed by the 200-meter mark. Breath in your nose and out your mouth during your run to prevent cramping. Move your arms by your side in a continuous up and down motion.

4. As you cross the 400-meter mark after one lap, hit the "Lap" button on your stopwatch. This records the time of one lap while continuing to track the time of the entire run to that point. Again, assess if you are meeting your lap goal that will result in your desired mile time. Also tune into your body and how it feels. Mild pain and discomfort are normal, but painful muscle cramps, shallow and difficult breathing, blurry vision and sharp joint pain are not. Stop and ask for help from your teacher, if you feel sick or think you might have an injury.

5. Continue to track your pace throughout the rest of the race. If you have enough energy, increase your pace the last lap or couple hundred meters. By sprinting at the end, you are expelling any remaining energy that you no longer need because the race is ending. This also helps you reach your goal, if your pace slowed during the race.

6. Stop the watch as you cross the finish line. Compare the lap times, noting which lap is your slowest and fastest. Keep these times in mind for the next mile you run, trying to improve your time and set a personal record.

Tags: your pace, your muscles, 200-meter mark, equal mile, mile requires, mile school, muscle cramps

Restore A Vintage Schwinn

Checking the tires is the best first step in restoring a bicycle.

Ignaz Schwinn and Adolph Arnold started the Schwinn company on October 22, 1895. More than 100 years later, the Schwinn name still sparks a light in the hearts of seasoned and amateur collectors. Because of the high volume of production, old Schwinn bicycles and bike parts are abundant. This gives you plenty of options in finding original replacement parts if you so choose. Even though the original Schwinn company has been pulled out of bankruptcy a handful of times through mergers with other companies, the Schwinn name continues to produce high-quality bicycles and sponsor athletes.

Instructions

Checking the Tires

1. Flip the bike upside down so that it is balancing on the seat and handle bars.

2. To remove the back tire, find the appropriate socket size for the bolt holding the wheel to the bike. Unscrew each bolt just enough to push the tire forward off the fork. Take the chain off the back cog while slowly lifting the wheel off the fork.

3. Once you have completely deflated the tire, take the tire lever and push it in between the wheel well and the edge of the tire. When the edge of the tire pops over the wheel, slide the tire lever along the tire so that one half of the tire is sitting off the wheel.

4. Gently pull the inner tube out and reinflate it on its own. Be sure to overinflate the tube to make recognizing any holes easier.

5. Take the overinflated inner tube and slowly begin rotating it, part by part, in the bucket of water. If any bubbles start coming up from the tube, it has a hole. In this case replace the inner tube with a new one. Otherwise, deflate the inner tube again.

6. Make sure that one half of the tire is still sitting inside the wheel well. Take the inner tube, new or old, and put the nozzle inside the appropriate hole in the wheel. Begin lining the inside of the tire with the inner tube.

7. Inflate the inner tube just enough so that it begins to take its shape, but not enough to be firm.

8. Set the other half of the tire in place on the wheel and reinflate the tube.

9. Set the wheel back on the fork slowly while laying the chain over the back cog. Turn the pedals so that the chain sits back in place. Make sure the wheel is straight and tighten the bolts.

10. Repeat steps 1 through 9 for the front tire.

Chain, Breaks, and Rust

11. In the case of minor rust, coat the chain in a small amount of WD40 oil and wipe it clean.

12. Dribble a small amount of bike oil on a part of the chain and turn the pedals. The motion will relubricate the chain and the cogs.

13. If the bike has hand breaks, spin the wheel and pull on each hand break respectively to check how well it stops the wheel. If the break pads are poor, flip the bike back over to stand on its wheels and unscrew the break pads with the appropriate socket wrench.

14. Screw on the new break pads and repeat Step 3.

15. Remove any rust from the frame with a little bit of soap and the steel wool pad.

Tags: inner tube, break pads, half tire, appropriate socket, edge tire

Run For Muscle Growth

Running and muscle growth usually are not complementary pursuits. To increase bulk, you must "convince" the body that it requires more muscle to accomplish the job. When running, more muscle actually makes the process more difficult. It requires more energy to move someone with more body weight (muscle). But with the proper tweaks to your running plan, you can stimulate some muscle growth--or, at the least, not impede your muscle-building efforts.

Instructions

Running and Muscle Growth

1. Do anaerobic running, such as short-duration sprinting. Do eight to 10 sets of 50- to 100-meter sprints for a challenging workout. Consider the physiques of sprinters and distance runners: Distance runners usually are fairly devoid of muscle mass, but sprinters are lean and muscular. High-intensity running helps build or preserve muscles.

2. Do shorter-duration runs. Limit your cardio workouts to 20 to 30 minutes of running two or three times per week.

3. Always stay fueled while running, and consume additional calories to compensate for the amount burned. Have a sports drink on hand to keep your body primed with glucose for quick energy so your body doesn't deplete muscle. After your workout, offset calories burned by consuming plenty of lean protein, fresh fruits and vegetables. Muscle growth relies on a surplus of calories.

Tags: more muscle, Muscle Growth, requires more, your body

Prepare For A 5k On The Night Before

Preparing for the marathon the night before is essential to success!

You've been training for your first 5K race for weeks and tomorrow is the big day. What should you do to ensure that you are well-prepared to successfully complete the race? Preparing for a 5K the night before comes down to hydration, nutrition, packing and resting. You will need a few basic supplies in addition to your typical running shoes and gear, and you should plan ahead to make sure you have the appropriate supplies to make sure you are properly nourished and hydrated.

Instructions

1. Drink sport drinks instead of water the night before your 5K to ensure that you are properly hydrated--sport drinks or fluid replacement drinks contain important electrolytes.

2. Check the color of your urine--it should be nearly clear. If your urine is not clear, you aren't drinking enough liquids.

3. Eat your last large meal 12 hours before the race begins. Select grilled chicken or tofu for protein and eat a good-sized portion of regular pasta to provide carbohydrates for energy, with any low-fat sauce and low-fiber vegetables you like.

4. Pack your sport bag with safety pins (for attaching your race number), a small sport drink, an energy bar, a banana, a small towel, sunglasses, sunblock and any other small, essential items (e.g., asthma inhaler).

5. Lay out all of your clothing for race day--including socks and undergarments--and pack an extra change of comfortable clothing to carry with you so that you can change after the race.

6. Prepare your bed ahead of time, so that you have clean sheets and a comfortable place to rest. Lay down half an hour before you need to be asleep (i.e., allow 8.5 hours before your alarm) to allow time to unwind and fall asleep.

Tags: night before, before your, ensure that, hours before, make sure

Prevent Blisters While Playing Golf

The game of golf is like any other sport when it comes to injuries. If you don't use the proper equipment or learn to play the game correctly, injuries can and do happen. Golfers who experience blisters, know they can be a nuisance, very painful and interfere with your swing. Here's a few helpful hints to prevent blisters while playing golf.

Instructions

1. Wear a golf glove. The glove can prevent blisters from forming and also help you keep a better grip on your club.

2. Ease up on your grip. If you find blisters are forming in the palm of your hand regularly, loosen your grip on the club.

3. Try putting talcum or baby powder on your hand before putting on your glove. Right handed golfers usually wear their glove on their left hand, and left handed golfers the opposite.

4. Put an adhesive bandage on areas that are prone to blister. A bandage is a temporary solution for an occasional golfer. Use Step 1 when you are playing golf on a daily basis.

5. Watch a golf instructional video on proper grip to make sure you're using the proper technique when holding the clubs. Or, get real one-on-one help by taking lessons with a professional instructor.

Tags: handed golfers, playing golf, prevent blisters, your grip, your hand

Select An Electrolyte Drink

Select an Electrolyte Drink

Electrolyte drinks contain essential elements like sodium, potassium and magnesium, along with carbohydrates and sweeteners. These drinks were originally designed to help people recover quickly from electrolyte loss due to excessive exercise, dehydration and illness. Choose drinks that treat a general electrolyte imbalance or select drinks that address common imbalances in sodium or potassium.

Instructions

1. Select isotonic sports drinks like Gatorade, Powerade or Accelerade for general electrolyte replacement. Unless you're training for a marathon, or exercising for more than 4 hours at a time, you don't need anything more than the electrolyte levels present in most sports drinks. Look for a combination that includes up to 80 g of potassium, 45 g of sodium and up to 25 mg of magnesium.

2. Save money and make your own electrolyte replacement drink. Pick up a packet of sweetened fruit drink (taste), and mix in 2 qts. of water, 1/2 cup of sugar (carbohydrates), 1/2 tsp. of salt (sodium) and 1/2 cup orange juice (potassium). You can also replace sodium quickly by adding a pinch of salt to 8 oz. of water.

3. Select a hypertonic (high carbohydrate content) electrolyte replacement drink to help your body recover from long and intense workouts. Look for drinks with added protein for energy and antioxidants to help muscles recover from the strain and stress of longer workouts. Pick up high endurance powdered drinks from Cytomax, EFS and Revenge Sport and mix them at home to save money.

4. Stock up on Pedialyte if you've got an infant or you're taking care of an elderly parent who is suffering from dehydration due to vomiting or diarrhea. Dehydration often goes hand in hand with a loss of essential elements like potassium and sodium. Make sure parent or child sips his beverage slowly if he's having trouble keeping food down. As long as he replaces more fluids than he loses, he will replace lost electrolytes over time.

5. Hit the health food store and pick up some coconut water for a refreshing alternative to sports drinks. Coconut water contains higher than average levels of potassium, one of the more important electrolytes for muscle function.

Tags: electrolyte replacement, sports drinks, drinks that, Electrolyte Drink, electrolyte replacement drink, elements like

Run A Prom

Prom is a right of passage for teenagers.

Running a high school prom can be a stressful undertaking with a lot of responsibilities. You have to abide by the regulations of the school, and often times, the preferences of the principal while taking into account the opinion of the students. You also have to consider budget restrictions while planning and security during the event. Taking on these responsibilities strategically will help you run a prom that the students will enjoy and remember for decades to come. Does this Spark an idea?

Instructions

1. Assemble your team. Choose a student from the student government to head a student committee and gather a group of parent and teacher volunteers to assist you in this endeavor.

2. Develop a budget. Talk to the principal about the budget for the prom and then use that number to determine what can be spent on decorations, food and entertainment. This will also determine how much each ticket to the prom will cost.

3. Choose a theme. Put your student committee to work deciding on a theme that will please the student body as a whole. Once you have that theme, you can brainstorm decorations and begin making or ordering them, if the budget allows.

4. Choose a DJ or music provider for the entertainment. Select a catering company for the food or, if the budget does not allow for catering, talk to your parent and teacher committee about putting together a sign-up for parents to contribute food and drinks for the prom.

5. Verify all the vendors are in place and make sure you have at least one chaperone per 10 students for the night of the prom. Set up a check-in table where a volunteer will take tickets and check identification so that all the people entering are the people who are supposed to be at the event.

Tags: parent teacher, student committee

Plan A 5k

A successful 5K race promotes fitness, raises money, and brings people together for a good time.

Planning a 5K race is a great chance to build community support for a worthwhile cause or just gather together for healthy exercise. It's an opportune time to raise money and awareness for your brand or organization and to support local businesses, who can come on board as event sponsors or vendors. Depending on the size and structure of your event, planning a 5K doesn't have to be as grueling as making it to the finish line.

Instructions

1. Set the date, time and location of the race. Check your community calendar to identify any major events that may conflict and prevent racers from attending. Decide whether the race should be a competition, a fun run or a blend of the two. A fun run allows inexperienced racers the opportunity to participate at their own pace, even walking to the finish.

2. Map out a route. Contact your city's permitting office to establish what special permits you will need to have streets blocked or to reserve uniformed officials to direct traffic. Pay special attention to challenging roadways. Consider if you will make the event family friendly, and whether a route with a steep hill would be too cumbersome for participants pushing a stroller.

3. Get help quickly. You will need many hands to help you execute a successful event. Recruit volunteers to help hand out water, register racers and set up the event. Find helpers at volunteer sites online, at your local college or university, or recruit high school students who may be looking for community service hours.

4. Build the elements of your event. Determine if the race should be part of a larger event such as a health expo, or whether to invite businesses showcasing their products and services to participants. Decide if your event will include amenities such as t-shirts, water bottles or towels, and whether attendees will receive these perks free or will need to buy them during registration.

5. Create a registration process. Have attendees pre-register with basic information such as name, age, gender and zip code so you can recognize award winners in different categories. Include in the registration packet details on the entire event so racers know that there will be things for their family and friends to do while they wait for everyone crossing the finish line. Include a liability waiver for all racers to sign with rules and regulations for participating in the race.

6. Market your event to as many people as possible. Post details on the race in coffee shops and supermarkets. Give volunteers fliers to post in common areas they frequent and hand fliers out in public parks where people are walking or jogging. Hang posters in store fronts of participating businesses.

7. Prepare for race day. From the time that the city approves your route until the day of the race, plan important details including parking, water stations, the awards process, prizes and signage. Establish who will be your announcer and timer, and designate someone to handle first aid. If you will have businesses with displays, rent and set up tables and chairs. On race day, put volunteers to work helping at each of your areas. Issue racers their numbers.

Tags: your event, will need, finish line, race should