2012 Weekly Information
1/25/12
    Good Morning this past Saturday we had as our guest speaker Rich Karaz from The Sneaker Store http://​www.
    the-sneaker-store.com/ He brought with him some equipment, clothing and most important RUNNING SHOES.
    The only thing you MUST have to run the Boilermaker this year is a good pair of running shoes fitted to your
    foot for your stride and body make up. The right shoes will help you prevent injuries. The rule of thumb on
    how long you should wear a pair of running shoes is about a year or 500 mile but that depends on the
    person. If you have had the same pair of shoes for a while and you are starting to have some aches and
    pains that you didn't have before you should think about buying a new pair. I will post more information about
    the clothing later in the week.

    Hope you are getting your weekly run/walk in. Make sure you are going at your own pace. Don't do too much
    too fast. At this time of the year your program can be on the treadmill, elliptical machine or any other piece of
    equipment that will allow you to increase your heart rate for the amount of time on the schedule.

    This week we will have Pat Salzer as our guest speaker. She will be speaking about Nutrition. Nutrition is a
    very important component of any fitness program. So make sure you get to the Fitness Mill by 7:30 to hear
    what she has to say.

1/14/12 -
    Good Afternoon,
    We had another really good turn out this morning even with the snow. Al Calogero did a great job with his
    "mini boot camp". Cross training is a very important compontnet for any fitness routine and strength training
    will help you stay injury free. The most important part of a strength training exercise is the proper form. You
    want to make sure you know the mucsles that you are working and focus on "picking things up and putting
    them down" in a slow controlled movement. Mixing in cardio between the strength exercises is great way to get
    the most from your workout. If you want more information about the strength training routine check out the
    doucments section of the training program website. Hope you are all enjoying the snow and have a great
    week.
1/7/12 -
    One of the things that you should think about as you being your running is the proper form. There is a lot of
    good information out ther about what is "proper". But the basic is when running distance you a upright with a
    slight angle or lean from your ankles. Your upper body is relaxed, your arms swing at a 90 degree angle from
    your sides. How your feet land I think is gong to depend on what works for you (heel vs. ball) and what
    surface you are running on, how fast you are running. But that is very important. So use this time
    walking/running to focus on getting the basic form correct so it is comfortable for you. Here are a few videos
    on youtube that show some correct form. http://www.youtube.com/​watch?v=mXV3c2_zTk8&feature=rel​mfu
     Check it out and by all means lets get some feed back from some of the runners that have been doing it a
    while. Any advice you can give on your experience is appreciated.