Key factors two weeks before the Boilermaker. Do not overwork the muscles; make sure you rest your body in between workouts. Do not try to catch up on your missing miles. It's like catching up on your sleep, it just doesn't work.

We’ll be doing 4 workouts this week.

• Monday, Day 1 – An 8 mile run today. Begin at the start line (Culver Ave) follow Boilermaker course to Utica Converters parking lot, across from the factory on Whitesboro Street.
  
• Tuesday, Day 2 – Rest Day
  
• Wednesday, Day 3 – A 7 Mile run. Easy pace, run within yourself.
  
• Thursday, Day 4 – Rest Day
  
• Friday, Day 5 – Semi long run 7 to 7 1/2 miles, on a semi-hilly course.
  
• Saturday, Day 6 – A 6 Mile run, start at starting line of the race and run to the Murnane Field parking lot.
  
• Sunday, Day 7 – Rest Day