Group Title: Missileer
Title: The Missileer
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Permanent Link: http://ufdc.ufl.edu/UF00098812/00043
 Material Information
Title: The Missileer
Physical Description: v. : ill. ;
Language: English
Publisher: Midway City Pub. Co.
Place of Publication: Melbourne Fl
Melbourne, Fl
Publication Date: October 30, 2009
Copyright Date: 2009
Frequency: weekly
regular
 Subjects
Subject: Armed Forces -- Newspapers -- United States   ( lcsh )
Genre: newspaper   ( marcgt )
Spatial Coverage: United States -- Florida -- Brevard -- Cape Canaveral -- Patrick Air Force Base
Coordinates: 28.235 x -80.61 ( Place of Publication )
 Notes
General Note: "In the interest of personnel at the Air Force Missile Test Center, Patrick Air Force Base."
General Note: Description based on: Vol. 3, no. 24 (July 15, 1952).
 Record Information
Bibliographic ID: UF00098812
Volume ID: VID00043
Source Institution: University of Florida
Holding Location: University of Florida
Rights Management: All rights reserved by the source institution and holding location.
Resource Identifier: oclc - 24535718

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Vol. 5'1 No. 42


I tt
A g 1 g g


Patrick Air Force Base/Cape Canaveral Air Force Station, Fla.


October 30, 2009


Photos by Jennifer Macklin
Bill Lloyd, president of the 317th Veterans Air Force Chief of Staff Gen. Norton Schwartz and Elizabeth Stuart, daughter of Capt. John W. Stuart, Jr.,
Group, welcomes family and friends unveil a plaque bearing the names of her father and 12 other Airmen killed in an airplane crash Mlay 17, 1962,
prior to the ceremony. while supporting NASA's Mlercury mission. For more on the service, please see pages 8-9.


launch helps to pave the way for
future space exploration," said
Brig. Gen. Edward L. Bolton, Jr.,
45th Space Wing commander.
"We're very pleased to continue
supporting NASA and its partners
as we write the next chapter in
human space flight here on the
Eastern Range."
The Ares I is the first rocket
developed for NASA's Constellation
Program, tasked with developing
vehicles necessary to carry
astronauts on future journeys
of exploration. This mission was
expected to provide an opportunity
to test and prove the new rocket's
flight characteristics, hardware,
facilities and ground operations.


The 45th Space Wing
provided flawless Eastern Range
support for NASA's successful
launch of the Ares I-X. The test
rocket launched from Space
Launch Complex 39B at Kennedy
Space Center at 11:30 a.m.
Wednesday.
Airmen, Air Force civilians
and contractors from throughout
the 45th Space Wing provided
vital support, including weather
forecasts, range operations, safety
and public affairs. The wing
also provided its vast network
of radar, telemetry, optical and
communications instrumentation
to facilitate a safe launch.
"The success of this test


TOPS IN BLUE: 7:30 pm Sunday at
the King Center for the Performing Arts
Admission is free, open to the public.


8~B
- v -


Year of the Air For~ce

Family








2 October 30, 2009 Mlissileer


http :Hwww.patrick. af. mil


top)

day, but instead we'll all take a
collective deep breath, slow down
and get to know one another a little
better.
This is a day where commanders
will listen as well as talk, and find
out what their folks think works
well and even more importantly
- find out what they think that we
as leaders could be doing better,
There is no "canned recipe" for
success when it comes to the people
business, and even though we are
in the space and launch industry,
our people are our most important


Brig. Gen. Edward L. Bolton, Jr.
45th Space Wing Cornrander
Mr. Brad Swezey
Chief of Public Affairs
Mr. Chris Calkins
Deputy Chief of Public Affairs
2nd Lt. Trisha Guillebeau
Chief of Internal lnforrnation

Mrs. Teresa christopher
Mrs. Juanita McNeely
Layout Coordinators
Mrs. Jennifer Macklin
Mr. John Connell
Photographers

Published by Cape Publications, Inc., a
private firm in no way connected with the Air
Force, under exclusive written contract with the
45th Space Wing, Patrick AFB, Fla.
This civilian enterprise Air Force newspa-
perti an aut tr zedspu licatio~n o nrernbers
Missileer are not necessarily official views of, or
endorsed by, the U.S. government, the DoD or
the Department of the Air Force.
The appearance of advertising in this pub-
lication, including inserts or supplements, does
not constitute endorsement by the DoD, the
De:::hen tpfo ch Ar orc orCp u tions,
Everything advertised in this publication
shall be made available for purchase, use or
patronage without regard to race, color, religion,
sex, national origin, age, marital status, physical
handicap, political affiliation or any other non-
meit factor ofctheepur hasr user ore ptron.an
provided by the 45th Space Wing Public Affairs
Office. All photographs are Air Force photo-
graphs unless otherwise indicated.


cape Publications
Advertising Department
P O. Box 419000
Melbourne, FL 32941-9000
Retail: (321) 242-3808
National: (321) 242-3803
Classified: (321) 259-5555

Missileer
1201 Edward H. White II St.
Building 423, Room C-130
Patrick AFB, FL 32925
(321)494-5922
christopher.calkins@patrick.af.mil
PAFB Info Line 494-4636

Submission deadline is 2 p.m.
the Friday before publication.


resource. By far.
Maybe famed Alabama football
coach Paul "Bear" Bryant said it aS
well as anyone.
"You must learn how to hold a
team together," he said. "You must
lift some team members up, calm
others down, until they've all got one
heartbeat. Then you've got yourself
a team."
Lastly, I also want to give a big
"thanks" to all who helped make
the Ares I-X launch a success
Wednesday. It can sometimes get
tiring, and even frustrating when
weather and other factors force us
to put things on hold.
What makes you so special
is you refuse to give an inch tO
those feelings. We go through our
checklists to ensure a successful
launch is done in precisely the same
manner, every single time.
I agree with "The Bear." We have
ourselves a team here.


By Brig. Gen.
Edward L. Bolton, Jr.
Commander; 45th Space Wing
Today we not only celebrate
"Wingman Day" throughout the 45th
Space Wing, we enthusiastically
embrace it.
And as much as I want the day to
be enjoyable for everyone at Patrick
and at the Cape, I want it to be even
more meaningful. I expect everyone
involved to reinforce the concepts of
the Wingman as part of our enduring
Air Force culture.
This week marks my one year
anniversary as your commander
(seems like yesterday, really) and
from day one I have reinforced how
vital teamwork is to the success of
our mission. I feel more strongly
about that now than I did 365 days
ago, if that is even possible.
Today 's focus is on team build-
ing, communication and interaction.
This is not intended to be a training


By Lt. Col. Brant Nickell
Commander; 1 st Range Operations
Squadron
I was already nervous, wondering
if I was too big for my britches
when I volunteered. I wasn't sure
my knowledge and skills would
be adequate, or if I could learn
everything quickly enough. Frankly,
I worried my new duties as the 30th
Space Wing Commander's Executive
Officer would erase my family life.
(This was a few years ago, after I
had worked reasonable hours for
two years in the trenches of a Space
Launch Squadron.)
So I got really edgy when the
Ops Group Commander called
me in for an "exit interview." This
was a senior leader known for a
strong personality, and I expected
his questions and counseling to be
challenging.
But I didn't expect his
opening statement "You have
this opportunity courtesy of my


moves, I often find myself reflecting
on that OG/CC's dare. I don't
have enough chutzpah to warn
people about a list, but I need tO
counsel appropriately on attitude
when selecting for increased
responsibility and status.
Closer to home, I should remind
myself regularly to serve the chain of
command in both directions, caring
as much about those whose reportS
I sign as the boss who signs on mine.
I should ensure my actions reflect
the equality of worth that position
and experience are different from
personalvalue. I shouldavoidfalling
prey to Eddie Haskell types, and
instead measure true performance.
And I should help build and sustain
a culture that recognizes the
necessity and goodness of rank and
even stratification, while clearly
applauding the incredible service of
the entire team.
I challenge myself, and you, to
make it so.


L OMMOaGdsr S corner
recommendation.
Remember that while you may
be the Wing Commander's Exec, 49
percent of your job is to work for
the Group Commanders. And while
working for the big boss may tempt
you into thinking you're special,
you'll be sharing a cubicle with
peers again in a year. If you forget
that, I'll put you on my list. You do
NOT want to be on my list."
Well, I worked hard to stay on his
good side. I found that maintaining
a servant attitude towards the
groups (after first carefully obeying
my boss!) helped me do the job
right. And when I PCS'd to HQ
AFSPC the next summer, I indeed
worked beside and even for folks I
shared cubes with before that year
in the front office.
In my current duties as a
commander, especially in this
post-ORI season of personnel


VitSIPOINTS


WNingman Day; reinforce the culture


mVissiee.r stafe


LI'll put you on my I~st'










Red Ribbon Week

Col. Andre Lovett, below right, 45th Space Wing
vice commander, signs the Red Ribbon Week
proclamation Mlonday afternoon at the Youth
Center. Later, he joins Snark and Mlr. Sammy
Gomez, Drug Demand Reduction Program Mlana-
ger with the autographed board. Red Ribbon Week
is the oldest and largest drug prevention
campaign in the country. Red
Ribbon Week serves as a vehicle for
communities and individuals to take
a stand for the hopes and dreams of
our children through a commitment to
drug prevention and education and a
personal commitment to live drug free
lives with the ultimate goal being the
creation of a drug free America. "We
firmly believe education is the key to
ensure our children live healthy, drug-
free lifestyles," said Mlaster Sgt. Mlary
Martin, one of the event organizers.


__


H1N1 Vaccine Available,

NaSal Spray and Shot
Limited quantities of the H1N1 nasal spray
(live, attenuated) vaccine are now available
at the 45th MDG Immunizations Clinic for
dependents 2-24
years of age and
non-Active Duty
parents of infants
under 6 months of
age. Active Duty/ j
G uard /Reserve
members must
wait to get the
mandatory H1N1
shot (inactivated)
vaccine, which will be made available to
mission-critical civilians as well, with a
projection date of mid-December.
TRICARE Prime beneficiaries may also
obtain the H1N1 vaccine only from any
TRICARE provider or CVS Minute Clinic
without a point of service cost or referral.
The Seasonal Flu vaccine is now available as
well. Please refer to the 45th MDG website
at http:/ /airforcemedicine.afms .mil/45mdg
for up-to-date vaccine information, including
availability. Remember to continue to practice
good prevention and wash your hands.


October 30, 2009 Missileer 3


Graduates:

Senior Airman Dennis MV. Boyer
JIATF South

Senior Airman Abbigayle G. Cochran
45th Contracting Squadron

Senior Airman Barry W. Girard
45th Civil Engineer Squadron

Petty Officer 3rd Class Cody W. Harrison
USCG Cutter Shrike

Senior Airman Joseph R. King
Air Force Technical Applications Center

Senior Airman Jessica L. Peters
45th Mledical Support Squadron

Senior Airman Brian J. Scott
45th Security Forces Squadron

Senior Airman Daniel C. Tan
45th Civil Engineer Squadron

Senior Airman John W. Tomlinson
45th Security Forces Squadron .


Class Guest Speaker:

CMVSgt Jose Guzman
Defense Equal Opportunity
Management Institute

Class Mentor:

SMVSgt H.L. Strong
45th Force Support Squadron

Awards:

John L. Levitow Award:
Senior Airman Adam K. Gunkel
Air Force Technical Applications Center

Academic Achievement Award:
Senior Airman Brian T. Harding
45th Comptroller Squadron

ALS Leadership Award:
Senior Airman Heather MV. Young
920th Logistics Readiness Flight


W~Wf


MILlSTONGS


Class 09-7 Patrick Airman Leadership School Grads





I


http://www. patrick. af. mil


Saturday
31
Safe Boater Course
9:30 11:30 a.m.
Sailing Class
12:30 2:30 p.m.
Outdoor Recreation
Halloween Special
1 p.m. to Closing
Bowling Center
Harvest Fair
6 8 p.m,
South Patrick Chapel

7
Surf Fishing Class
7 a.m.
Outdoor Recreation
Safe Boater Course
9:30 11:30 a.m.
Outdoor Recreation
Sailing Class
12:30 -2:30 p.m.
Outdoor Recreation
Latin Explosion,
10 p.m. 2 a.m.
The Tides

14







11 10 a in1



1:ap i~lll T:LIn;lI

G~ollf Course1.


Lunchr eon ato




Goilin Courss



12:30 2:30 p.m.
Outdoor Recreation


NOV 1
Sunday Brunch
10 a.m. to 1:30 p.m.
The Tides

Football Frenzy
Noon
The Tides
Latin Experience
2:30 p.m.
The Tides

Tops in Blue
7:30 p.m.
King Center


I11 l Ill Lo I ,II p Ill
The Tices
Foot:sa:ll:; I Fre~nzy
Nooc:n
The Tlci-s


2
Boater safety
Training

Outdoor Rereati~~lon

Story Time


3
CoInanier ;lls



.Adoptiol': n \\ork~lsh~p
11 30: aI 11 Ip in 1

Bo\;illn4 Center.

51 Games
1 1 a.m. c losing


10





Bo\.lilnq C-nter






The Tices


17

Rllanageme11nt C ass



Bowling Center
Special
$1 Games
11 a.m. closing


5
bjurl~. Turl~ of~I Bird ~

The Taies


Friday
30
WINGlWAN DAY
Bo\ s N14ht Out i

Youth11 Programs

C on tinulle Party
SP 1"




10: p 11n Go':ll C ourse

6
Texas Hoki -Im.
'Is 110 p: 1n
The Taies
jurli Fishing CIlass


nloosnll~ht


Teen Night
I -: 1:' p ni


13
Kiid s Night Out 1
*L llp ni

LatinI Night

Th- Tld-s
i~llissll. jpace as:
Ra~nqe P'oneerss

'I- P 1n
The Tlci-s


20
Turlier~ Troc:l '-li FRun


Fltness Centerss

Texas Hold'em
5 10 p.m.
The Tides

Surf Fishing Class
5 9 p.m.
Outdoor Recreation


4
A-ir Force: 'jerva~nts

nl--tine

The Tides



Shark( Hut


9




I I.I -l 11 a n


11
VETERAN'S DAY
Rla~ssiliSc i th- C olors
BC`C C ocoa Camu ;~1P

1. -T~nke O:p-n \\a;tLr. 1
NIIro:x DI\te Ti-p





G~ol Cous CL1S


18

Holic~ials sClass






jhark Hut


12
Buncile s for Bil:,les.
N-\\-l:lcolni Car' CIlngs
6- 8 p in


15


The Tlci
Foot:sa:ll:;I Fro~n/i-
Noon
The Tides


16





Pre-Separation
Briefing
9 10:30 a.m.
A&FRC
Story Time, 10


19
Ho:~lical;\ Fltness
C hallen4e Start's
Patra~l It Fltness
(:-nt, r' Ruins intII


Rlonqoll;an BBQ
5 8 p.m.
The Tides


ITo publish events of base-wide interest in
future issues, e-mail missileer@patrick.af. mil


Events Calendar


4 October 30, 2009 Mlissileer


Sunday
25


MVonday
26


Tuesday
27


Wednesday
28


Thursday
29












Family will: Do it for your family


October 30, 2009 Missileer 5


.r' than doing it later
(premiums are
usually lower when
.. you are younger)
and it will ensure
that costly medical
bills do not
deplete your kids'
college funds if
bad things do
happen.
~SLL~You may not
need a plan in place for
yourself, but what about your family? The
legal office is here and we will help you with your
estate planning for free.
Not sure how to budget for insurance, there
are financial advisors over at Family Readiness
that can help you make a plan.
There are a lot of reasons you could give for
not having a plan, but they really are not that
important in the grand scheme of things. Your
family is. Do it for them.


you if you're not dead, but only incapacitated?
What about naming a person to make
medical decisions for you so that your family
does not end up fighting over what should be
done for you?
What about having insurance in place to be
sure bills are paid and your family is not left
destitute because you were too busy to plan?
In the fast paced world we live in, it is easy
to find a reason not to think about these things.
They are not pleasant, and not everyone has me
around subjecting them to random lunch time
conversations on the subject.
Just sitting down for an hour and listing out
your financial accounts and how to access them
will save one headache. (Have you thought of
all the computer usernames and passwords you
have now?)
Having a springing power of attorney (springs
into action when you most need it!) will save
another hassle if something does happen to
you.
Buying insurance now can be cheaper


By: Capt K. MVichelle MVcAdoo
Assistant StaffJudge Advocate
"I don't need a will, my wife will get it all
anyways." "I don't have a wife or kids, why do
I need an estate plan?" "I don't want to think
about that stuff, it's depressing." I have heard
these, and various other reasons why people do
not get an estate plan established, but I also
hear the other side. "I wish we had a power
of attorney in place before mom developed
dementia. Getting appointed as her guardian
was really expensive." "We did not even know
mom had that life insurance policy until the bill
came three months after she died." "We were so
thankful dad had all of that stuff handled. It
was already hard enough with him gone."
Things happen that we do not have in the
plans, and maybe you have your reasons for not
having an estate plan in place, but whatever your
reasons are, I offer up a more important reason
to get a plan in place. Do it for your family.
Ok, maybe you don't need a will. What about
a power of attorney for decisions to be made for


P


WQUI~







6 october 30, 2009 Mlissileer


http :Hwww.patrick. af. mil


By Chap. (Capt).
Jon A. Bravinder
45th SW Chaplain's Office

I remember thinking how good it
will be one day when I am grown up
so that I will never have to worry!
Well, we all know time does not cure
worry; you just worry about different
things .
In today's Air Force, we all get


stressed and at some point, we feel
down because of anxiety. Though
it's completely normal to feel the
pressure and to worry when things
get hectic, it becomes overwhelming
when you feel that it's controlling
your life. There's always a way you
can overcome it. Here are a few easy
steps that can help.
1. Be Busy. You might know an
age-old proverb an idle mind is the


devil's workshop. Don't let it happen
to you. Do something. By doing
something you can keep your mind
off the anxiety.
It is helpful when you wake
up in the morning to start doing
something right away. Keep yourself
busy all day. Just sitting around
and thinking about your worries can
make things worse for you.
2. Find something you enjoy.
It could be a hobby or watching a
movie, hanging around with friends,
or writing poetry. Anything that
makes you feel free. This will allow
you to focus on the other things of
life.
3. Exercise. Exercising and
meditation can be a great way to
manage your anxiety and stress.


Exercise helps you to change the
mood.
This will help to lower the anxiety
while also keeping your body
healthy.
4. Deal with problems directly
and quickly. To eliminate the worry,
try to confront problems head-on.
Thinking too much about the worry
only increases it. If there is any
hurdle between you and your goal,
think how to overcome it and take
quick action.
5. Talk to a friend. Try to talk
about your anxieties to someone
whom you trust. Talking about your
anxieties often alleviates them. Try
to talk objectively with the real desire
to get rid of your anxiety. A chaplain
is a great resource for this step.


Stress is part of life; learn to beat it





October 30, 2009 Missileer 7


Reason for nomination:

Chief Master Sgt. Moore is our resident Mo-
bility Inspections Expert.
Not only did he provide valuable input in
preparing the wing for our latest inspections,
he was a key player in ensuring a smooth re-
ception for the IG Team. His in-depth knowl-
edge in the logistics arena has bolstered the
overall readiness of our wing and we're hon-
ored to have him in the office.


Lt. Col. Gary Lund, 45th Space Wing
Inspector General.


How long have you been at this duty
station?
Eleven years, six months

What is your hometown?
Mulberry, FL

What's your favorite motto or words
you livelwork by?
Learn something every day. Evaluate
to Motivate!

What inspired you to go beyond the
call of dut ?
After Army JROTC, I could not settle
down and not be part of a bigger team.

Why do you serve in the Air Force?
To aid my fellow Airmen in development
and achievements


"_ -- ,
Chief MVaster Sgt. Gary MVoore
Inspections and Evaluations


WARRIOR OF TIIE WEEli





Mls. Ann W. Stuart, wife of Capt. John W. Stuart, Jr., is consoled by her son, John, during the
Oct. 23 memorial service. To John's right, is his wife, Sharon.


ing ceremony
"I remember telling other family
members that I was going to bring a king-
size sheet instead of a box of Kleenex to the
ceremony, but now that I'm here, I feel this is
a day to rejoice. It's a little bittersweet, but it's
a glorious day."
General Schwartz closed by thanking
the family and friends of the Airmen once
again, and said how proud he was of those
serving today.
"Today, we honor 13 brave Airman,
who ... in distinctive service to their country
... made the ultimate sacrifice," he said. "But
we can be comforted in the knowledge that
their ideals, their professionalism and their
undying devotion are so powerfully eternal
that they endure in our brave men and women
in uniform today.
"Perhaps we can find solace in the notion
that they surely would be proud of today's
service men and women, who in humble and
selfless service are protecting and defending
America, and performing exceptional deeds
around the world," General Schwartz said.


by Christopher Calkins
45til Space Wing Public Affairs
CAPE CANAVERAL AIR FORCE
STATION, Fla. It was May 17, 1962,
and NASA Astronaut Scott Carpenter was
preparing for the Mercury program's second-
ever orbital mission. Half way around the
world, 13 Airmen were preparing to provide
an emergency recovery site in Africa, only one
of several such units positioned around the
continent and around the globe.
Scott Carpenter eventually landed
safely; unfortunately, those 13 Airmen on their
contingency recovery mission died when their
C-130 Hercules crashed into a mountainside
near Nairobi, Kenya. There were no survivors.
That crew, members of the 332nd
Air Division, 40th Troop Carrier and 317th
Consolidated Aircraft Maintenance Squadron,
were honored Oct. 23 with a memorial and
dedication service held here in Hangar F, and
presided over by Air Force Chief of Staff Gen.
Norton Schwartz. More than seventy family
members and hundreds of returning vets


of the unit also were in attendance.
"It is my honor to be with you, to remember
your husbands, fathers and brothers who
made what President Lincoln solemnly called
"the last full measure of devotion," General
Schwartz said. "With today's dedication,
we will ensure that the memory of 13 brave
Airmen will endure."
Mr. Bill Lloyd, president of the 317th
Veterans Group, who has worked tirelessly for
years to see this ceremony come to fruition,
said he and their entire group were very
honored to have the highest ranking member
of the Air Force take time to remember their
fallen friends and comrades.
"It says a lot about the Chief of Staff if
you ask me," Mr. Lloyd said. "It just means
so much to the family members here to have
him come here. It makes us feel good. And as
a former C-130 pilot himself, I think maybe
he just wanted to be here." Mr. Lloyd also
said the support his group has received from
members of the 45th Space Wing all along has
been "nothing short of phenomenal."


"I want to first thank General (Edward
L.) Bolton, (commander, 45th Space Wing)
and his command for the professional, helpful
and friendly manner in which they embraced
both us and this memorial service," he said.
"And what's even more telling of this wing, is
that they acted this way toward us months
before they had any inkling the Chief of Staff
would be attending the event.".
Elizabeth Stuart was eight-years-old,
when her father, Capt. John W. Stuart, went
down on that fateful night 47 years ago.
Captain Stuart was the plane's co-pilot. His
daughter served as the official spokesperson
for the group at the service. She joined the
Chief of Staff on the stage.
"I went looking on line for something
to say today and discovered the Air Force has
made this 'The Year of the Family.' How fitting
that so many of our families are getting some
sort of closure from this beautiful ceremony,"
said Ms. Stuart, who has worked as an Air
Force civilian the last 24 years at Lackland
Air Force Base, Texas.


Prior to the Oct. 23 ceremony, Gen. Norton C. Schwartz, Air Force Chief
of Staff, met with family members privately. Here, he shakes hands with
Mls. Ruby Emge, wife of Staff Sgt. Richard E. Boyd.


8 October 29, 2009 Mlissileer


October 29, 2009 Mlissileer 9


Photos by Jennifer Macklin Mls. Mlary Lowrie, wife of Tech Sgt. Jack Hake, places a rose in her husband's memory at the conclusion of
45th Space Wing leaders stand at attention as the colors are posted by the Wing Color Guard to start the ceremony. the moving ceremony. With her are her sons Clay, left and Jack.


Chief of Staff honors fallen Airmen in movie


Plaque to the future. They will never be forgotten






Page
Missing
or
Un ava ila ble































































Core TWaining **Abdominal crunch on stability ball, back extension on ball,
bridge-up on ball, supine opposite one-arm, one-leg raise, Russian
twist on ball


Weight TWaining **Leg press, eccentric leg press, eccentric calf press, quarter squats,
step-ups, resisted diagonal patterns (cable)


Specific recommended strengthening exercises to add to your routine
are organized in the table below:


October 30, 2009 Mlissileer 11


1st Lt. Karen Hedenschoug
PT, BSC
If you are a runner and
train primarily for endurance,
odds are you do not incorpo-
rate resistance training into
your workout regimen.
This, at least, has been a
historic commonality among
runners with the conception
that resistance training hin-
ders running performance and
decreases run times.
Recent research reveals,
however, that concurrent
explosive strength and endur-
ance training improves run-
ning performance and running
economy in addition to signifi-
cantly improving run times.
The addition of core strength
training into an endurance
training program improves run
times as well.
Strength training regimen
parameters vary slightly, how-
ever current research offers
some general recommenda-
tions:

1. Perform a specific set of
strengthening exercises four
days a week for six weeks.
Gradually increase your sets/


repetitions every two weeks;
for example:
* First two weeks: two sets of
10 reps
* Second two weeks: two sets
of 15 reps
* Third two weeks: three sets
of 12 reps

2. After six weeks, change
up your routine by adding
new exercises or progressing
current exercises. Varying
your strengthening routine
increases stimulation to your
neuromuscular system, pre-
vents the workout 'plateau' we
all dread, and allows for fur-
ther strength gains.
In summary, to best
improve your run time and
overall running performance,
incorporate strength training
into your workout regimen.
**Questions about the preced-
ing exercises? Please e-mail Lt
Hedenschoug at karen.heden-
schoug~patrick.af.mil.
**References include articles
from Journal of Applied
Physiology, Journal of
Strength and Conditioning
Research, Inter-national
Journal of Sports Medicine, &


I~ ~ ~ ~ mou T11 y Omm comm slK~
The addition of core strength training into an endurance training program
improves run times as well.


Northwest Runner.
For a complete list of ref-
erences, please e-mail Lt
Hedenschoug.


**Sprints (20-100m) **Jumping exercises: box jumps (forward/Iateral),
squat jumps, lateral hurdle jumps (over box or cone), agility jumps
(forward/Iateral), single-leg jumps (on leg press or in standing)


FI~N~fZ


Strength training for a stronger run


Explosive TWaining





12 October 30, 2009 Mlissileer


http :Hwww.patrick. af. mil


Missile, Space & Range Pioneers
Fall Banquet
The 2009 Missile, Space &r Range Pioneers
Fall Banquet will be held at the Tides (formally
NCO Club) on Friday, Nov. 13 at 6 p.m. The cost
is $35 per person. The featured speaker is Brig.
Gen. Edward Bolton, Commander of the 45th
Space Wing and Director of the Eastern Range.
He will speak to us on a favorite subject Space,
Yesterday, Today and Tomorrow. Contact the
Pioneers Secretary, Frank Watkins, at 242-6932
for reservation details.

Harvest Fair at
South Patrick Chapel
Looking for a safe and fun place for you and
your children on Halloween night? The base
chapel, partnering with Security Forces, 'In The
Know', Commissary, and Pinnacle are coming
together to sponsor an action-packed, candy-
filled, fun-focused 'Harvest Fair' at the South
Patrick Chapel in the South Patrick Housing
Area.
It will include games, prizes, air castles, food,
and of course tons of candy! Mark your calen-
dars now for Saturday, Oct. 31, from 6 8 p.m.
Security and safety will be enhanced by our very
own SFS 'Pumpkin Patrol.' We look forward to
seeing you! If you have any questions please
call the base chapel at 494-4073.

Bowling Center Specials
The Rocket Lanes Bowling Center will fea-
ture the following Halloween Special, Saturday,
Oct. 31, from 1 p.m. to closing bowl three
games and pay for only two (no sharing games).
For more specials, call 494-2958.

Homestead Air ShoW
The Wings Over Homestead Air Show is right
around the corner and Homestead ARB has
compiled a thrilling list of performers for its first
air show in over 18 years. The free event is on
Saturday and Sunday, Nov. 7-8, get more details
at www.wingsoverhomestead.com.

Valiant Air Command
Veteran's Day Open House
On Veteran's Day weekend, November 7 8,
there will be an Open House at the Valiant Air
Command (VAC), located at 6600 Tico Road in
Titusville. Admission is free for any military,
active or retired, and all Brevard County resi-
dents, with ID.
The museum will be open from 9 a.m. to
5 p.m. Hot dogs and drinks will be available and


tainment and soak in the ambiance of a professional
baseball field under the lights!
During the event, Ballpark Tours will be con-
ducted to provide you with a behind the scenes look
of your premier Brevard County Baseball Stadium.
Entertainment and appetizers will be provided as
well as a cash bar. Contact the offices of Space Coast
Stadium to RSVP at phone number, 633.9200 or jar-
ed.1yon@nationals.com

Annual Holiday Crafts Sale
The Arts &r Crafts Center is accepting reg-
istrations for the Annual Holiday Crafts Sale.
The sale will be held at the golf course/ma-
rina complex on Saturday, Dec. 12, from 4:30
- 8:30 p.m., in conjunction with the 45th Space
Wing Holiday Party. Each vendor is allowed two
tables at no charge. Vendors must have base ac-
cess. For more information, call 494-4270.

Sailing Classes
Outdoor Recreation offers sailing classes every
Saturday (except the second Saturday of each
month), from 12:30 2 p.m. Cost is only $45 per
person and registration is required. For more in-
formation and to register, call 494-2042.

Military Family Employment
Advocacy Program
The Brevard Workforce Development Board
operates a broad spectrum of state and feder-
ally funded workforce development programs in
Brevard County.
The Military Family Employment Advocacy
(MFEA) Program provides local workforce re-
sources and assistance to members of the base
community who are seeking employment or
transitioning to new careers.
The MFEA Program works to support Patrick
AFB and local Florida National Guard and Re-
serve Units. Ms. Doris Homitz is the Airman &r
Family Readiness Center's new Military Family
Employment Advocate. She can assist those who
need help finding a job, researching schools, or
fine tuning their resumes.
For more information and assistance, call
494-7469.

Safe Boater Course
Outdoor Recreation offers a Safe Boater
Course most Monday and Saturdays, from 9:30
-11:30 a.m. Cost is only $5 per person and reg-
istration is required. For more information and
to register, call 494-2042.

See Briefs, page 13


DoD Homeowners
Assistance Program
You are invited to attend a Homeowners
Assistance Program (HAP) presentation by
the US Army Corps of Engineers.
The presentation will cover Members of the
Armed Forces permanently reassigned dur-
ing the mortgage crisis under the Expanded
HAP Program. A question and answer period
will follow the presentation. To accommodate
as many military as possible, two presenta-
tions offered at the Base Theater.
virst Presentation:
Thursday, Nov. 19, 9 10:30 a.m.
Second Presentation:
Thursday, Nov. 19, 6-7:30 p.m.
For Registration Call: 494-2594/6318 or
email: angela. clarington~patrick. af mil
renae. dewitt~patrick.af.mil
or judy.vawter~patrick.af.mil
Registration Deadline: Friday, Nov. 13
(include desired presentation time)
NOTE: For more information on HAP,
please refer to US Army Corps of Engineers
website: http: //hap.usace.army.mil/

parkingi fre
Forn mrer .formation call 268-1941, or visit
the website at www.vacwarbirds.org.

Wacky Tacky Casino Night
The Tides Collocated Club will host a "Wacky
Tacky" Casino Night on Tuesday, Nov. 10. Doors
open at 5 p.m. with games of chance starting at
6 p.m. No real currency will be used. Cost is only
$10 for members and $12 for non-members,
which includes $2,500 in "funny money." There
will be free snacks, live music and prizes. Cash
bars and a bar food menu will be available.
This is an adult-oriented event (must be at
least 18 years of age to participate). Purchase
your tickets by Sunday, Nov. 1 and receive an
additional $500 in "funny money." For more
information, call 494-4013.

Business afterhours at the Park
The staff of the Washington Nationals and the
Manatees baseball teams are inviting the local com-
munity, including military and government civilian
personnel, to a free event they are hosting at Space
Coast Stadium 5:30 7:30 p.m. Nov. 5. This unique
evening, "Business Afterhours at the Park," is pri-
marily intended as an opportunity to network with
area business leaders from all over Brevard County.
However, you are welcome if you just want to meet
new people in the community, enjoy some free enter-


QIIII~:F










Moonlight Golf Tournament
Come out to the Manatee Cove Golf Course and have
some fun under the moonlight on Friday, Nov. 6.
Our Moonlight Golf Tournament kicks-off with a 6:30
p.m. shotgun start. Format is four- person teams,
select shot, with two 9-hole events. You can make up
your own teams. Entry includes golf, cart,prizes, Night
Golf course package, and two (2) glow balls. Cost is
only $27 for Annual Pass players, $29 for Annual Fee
players, and $32 for all others. Save $5 by signing up
before Friday, Oct. 30. Sign up cutoff is Tuesday, Nov.
3. No refunds after this date. For more information,
call 494-GOLF.

Chief's Group Annual
Golf Tournament
The Space Coast Chiefs Group hosts its annual
golf tournament noon, Nov. 13, at the Manatee Golf
Course.
The 18-hole scramble event begins with a shotgun
start. Prizes will be given out throughout the tourna-
ment, including $ 10,000 for a hole in one on the 16th
hole.
Cost is $25 for E-1 through E-4, $40 for other mili-
tary or Department of Defense employees and $45 for
non-DOD. Price includes green fees, lunch and two
free beers or sodas from the beverage cart.
For information contact Chief Master Sgt. Steve
Revels at 4-4959, Senior Master Sgt. Dave Melton at


3242 or any chief in your chain of command.

Kamalu Veterans Day Scramble
The Manatee Cove Golf Club will be hosting
its annual Veterans Day Scramble November 11.
The tournament is a fun 4-person select shot for-
mat with an 8 am shotgun start. Sign up as a
foursome or as a single and we will pair you up.
The entry fee includes Greens fee, cart, closest to
the pin contests, refreshments after play. Cost
is only $30.00 for annual pass holders, $33.00
for annual fee holders and $40.00 for all others.
Save $5.00 by signing up before November 4.
Sign up cutoff is November 9th, no refunds after
the cutoff date. For any further information call
the pro shop at 494-GOLF.

CiV/Mil Tournament
There will be a Civilian/Military Tournamante on
Saturday, Nov. 21, with an 8 a.m. shotgun start. Call
494-GOLF for details.

Thanksgiving Weekend
PrO Shop Sale
Take advantage of the great deals at the Thanks-
giving weekend Pro Shop Sale. Buy one item at regular
price and get a second item of equal or lesser value at
25 percent off. Buy two items at regular price and get a
third item at 50 percent off. For more information, call
494-GOLF.


QIII1~:~


October 30, 2009 Mlissileer 13






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