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of West cBloornfi'elo'
Phone: 248.683-1M
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Working on form during Week 5.
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F
crossing the centerline of
your chest. Your legs follow
your arm movement. Try
running with your arms
swinging back and forth
across your chest. Notice
that your legs cross over
behind you. You might even
start to kick yourself. It is
what we used to call, run-
ning like a girl, back in grade school.
(Thank goodness we don't use lame
macho
expressions like that anymore
1. Shorten your stride length.
because
in running, being a girl is cer-
Many people over-stride, especially
tainly
not
a disadvantage!) I'm digging
men. Over-striding causes more
here
...
a
impact, contributes to over-pronta-
Lean into the
Hill
RunnMg.
3.
tion and other motion that can cause
hill slightly and shorten your stride.
injury and use more energy. A great
Mentally think about pulling yourself
place to play with stride length is on a
treadmill, but you can also do it on the up by a rope, this will give you the
proper arm carry. Your hands will
road. Count your arm swing for one
come to the centerline of your chest.
minute, just one arm. Try to get this
Remember to run over the top, or
number over 80, even 90, if you can.
through the hill. People have a ten-
I hate counting things, only do this
dency to slow up as the crest a hill. All
once every month or so to remind you
my life I've been pulling that rope to
to work on shortening your stride. It
get up hills ... it works!
may seem like you are shuffling, but
4. Posture. Run with a straight
consider this, when you cut your stride
spine and forward lean. To keep your
length in half, you cut the impact in
spine straight, lock your
half and also the motion
pelvis forward, to do
of your joints.
this think about putting .
Your
Arm
carry.
2.
your navel to your spine.
forearm and hand should
You will use your lower
be about nipple high on
abdominal muscles to do
your chest. Try carrying
this. Your forward lean
your arms down unusu-
is your accelerator. Lean
ally low and notice that
more, run faster. Now that
your pace drops. It is
you are a flowing work of
better to carry your arm
May 7, 2006 art, get out there and show
too high than too low. It
OCC
off to the world. A good
actually takes less energy
Orchard Ridge
place to debut will be at
to carry your arms higher.
Campus
the JN Carathon on May 7!
Don't ask me why. Your
Sign-up online:
See jncarathon.com .
arm swing should be
iNcarathon.com
straightforward and back
with your hands never
ive weeks? If you
have been at this
for five weeks
you deserve some serious
praise! After five weeks you
should also be starting to
consider yourself a runner,
no matter what your pace
or distance covered. .
. OK, we are consistent and
we are putting in the miles .. but are
we doing it right?
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Orchard Lake Rd. South of Lone Pine Rd., West Bloomfield, MI
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Not valid with any other offers. Offer expires 06/30/06
• Mirrors
Farmington
31205 Grand River
(248) 476-0730
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Commerce Twp.
2891 Haggerty Road
(248) 624-2288
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5-Mile (8k) Race Schedule
Week. Mon
Wed.
Thurs.
Fri
Sat
Sun
15
20min/1.5m
20min/1.5m
20min/1.5m
20min/1.5m
25min/2m
25min/2m
30min/2m
30min/3m
rest
30min/2m
rest
35min/2.5m
rest
40min/3m
rest
45min/3.5m
for the home
rest
50min/4m
rest
55min/4.5
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Serving Michigan Since 1915
rest
60min/5m
15 minutes
rest
Race!
3/13
rest
3/20
rest
20min/1.5m
3/27
25min/2m
4/24
rest
rest
rest
rest
rest
30min/3m
rest
rest
rest
rest
rest
rest
rest
5/ 1
rest
15 minutes
rest
4/3
4/10
4/17
Southfield
Tues
minutes
25min/2m
30min/2.5m
30min/2.5m
24055 W. 10 Mile Road
(248) 353-1500
„.00.
4
1( ir
1-877-BEST-123
Serving your community for more than 90 years
iN
April 27 • 2006
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