The popular Dirty Dash opened registration today for the 2013 “race” to be held at Riverside State Park on July 13.

Loyalty registration, which runs until Jan. 30, costs only $35. After that the price to sign up steadily rises the closer we get to the event.

“Resolve to make 2013 your dirtiest yet and we guarantee to make that happen for you in one unforgettable morning of feasting on filth, groveling through grime, delighting in dirt, and wallowing in mud rather than self-pity,” a news release from Dirty Dash said.

Sign up at thedirtydash.com.

If you have a medicine cabinet full of left over prescription drugs, the Coeur d' Alene Police Department would like you to safely dispose of them.

This Saturday you can hand over your prescription drugs at the Coeur d’Alene Public Library from 10:00am to 12:00pm.

"There are many risks associated with storing prescription drugs that are not part of a current drug therapy," wrote Sgt. Christie Wood with the Coeur d'Alene Police Department

"The prescriptions may be outdated and not effectively treating the symptoms they are intended for. If prescription drugs are being stored and the person they are for is not taking them according to the prescription, it is possible they could be taken by mistake or potentially stolen.

So you're getting a little older, the cracks are getting louder when you get up from the chair and kick starting the engine that is your body might take a hair bit longer these days. That's where our fitness expert Justin Rundle comes in. I caught up with Justin to talk about the importance of warming up.

Warming up is often overlooked by people especially if you're younger. But warming up properly is important no matter what your age.

Warming Up, What’s That?

I often see too many athletes and exercise enthusiasts jump into their weight training regimens cold.  Cold muscle fiber is far less elastic and more susceptible to injury. To reduce potential injuries and to perform your workout at the most optimal level, increase the temperature of your muscle fiber.

Warm muscle fiber contracts more forcefully, but relaxes quicker than when cold.  Also, warming up improves circulation which in turn provides more oxygen to your muscle fiber, increases range of motion and turns on your natural heat dissipation mechanism (sweating) to provide a natural cooling off when pushing yourself to new levels.  This should be done with movement, not static stretching.