Hill Repeats Wednesday Night

See no hill, feel no hill!

This Wednesday, March 14th is the start of our weekly speed work sessions. This week, we begin with hill repeats at Nall hill. Repeats increase strength and endurance and make running hills easier physically and mentally. Check your training schedule for details on your specific workout.

The following races are scheduled to begin hill repeats: Nashville, Garmin(Olathe), Rock the Parkway and Boston.

Meet at the base of the hill at Nall and Indian Creek Parkway. We are NOT meeting at Roe Park for hill repeats. You can park along Indian Creek Parkway between Nall and Lamar OR you can park in the lot where Indian Creek dead ends (E side of Nall). We will start with a 1 mile warm-up and plyometrics at 6:00 p.m.

Water will be provided. Please bring your own sports drink.

Tim, Mike C., Greg, Dave, Brett, Mike, Charity, Kevin, Howie, Laurie, Doug, Coach Amy, Aaron, Amy S, Allison, Erica, Amanda, Ethan, Barb, Sherise, Laura, Mike and Jen. Not pictured: Jennifer B., Michelle, Mike F., Teresa, Stacie, John, Dawn, Michelle, Cris, Laine, Tyler, Alice and Jeff.

Team Picture!

Click to view full size

March 10th Long Run Deets - Picture Day

Brush your teeth and put on your best run gear.
It's Group Picture Day!

Our group picture is this Saturday and we want EVERYONE in it! The picture will be taken at 6:30 a.m. so please be on time. The run will start promptly following the picture.

The course will be set up for 22 miles out and back with a 16.5 mile lollipop option. Start location is CVS at 95th and Nall. Course Map

Heads UP! Next Wed., March 14th is our first speed work session. Details TBA.

Saturday March 3 Group Run Details

Some of us eat to run and others run to eat!

It's a DOWN weekend! We are starting from Shawnee Mission North High school, 7401 Johnson Dr. with a start time of 7:00 a.m. Please note the time change. Course Map

We hope you will join us for a group breakfast at Village Inn restaurant (close to the high school). E on Johnson Dr., under the bridge and N on Broadmoor. Breakfast starts when the last runner makes it in (should be around 9:00 a.m.) 16 runners have RSVP'd by the deadline. Last chance deadline: e-mail to coach Amy by Friday 1:00 p.m. so we can give Village Inn a heads up on the head count.

Color Run Details!

Team Personal Best!

Registration for the Color Run is now open and the race is expected to sell out quickly. The race is June 30th. Check out their website for more details. When you register, choose to register under a team: Our team name is Personal Best. Select it from the menu. You will save $5.oo on your registration! Being on a team does not guarantee entry. You must register before they sell out.

Runners are to wear all white for this colorful event. The PB team will have white team shirts: short sleeved and tank with PB Rocks on the front and our website on the back. If you'd like a shirt please contact us with your shirt size at kcrunning@hotmail.com.

Group Breakfast Saturday March 3

Replace those carbs!

It's a DOWN weekend - Group breakfast this Saturday, March 3 after the run! Most runners are scheduled for 10 miles or less. We hope you will join us for a group breakfast at Village Inn restaurant (close to the high school). E on Johnson Dr., under the bridge and N on Broadmoor. Breakfast starts when the last runner makes it in (should be around 9:00 a.m.) Please RSVP to coach Amy by Thursday afternoon, March 1st so we can give them a heads up on the head count.

Changes to Sat. Feb. 25th Run

We are modifying our run distance to 18 miles. The wind is supposed to die down for us! The temperature during the run is forecast for a range of 26-34 degrees.

PB is doin' the COLOR Run!

The Color Run is coming to KC! Amy Stucky will be arranging our group for this fun run on June 30th. Deadlines and registration coming soon. If you are IN, contact Amy Stucky. This run has a history of selling out, so check your calendars. Amy will keep us posted.

February 25th Long Run Details

Give me 20!

This week we are scheduled to run 20 miles. Because many of you have modified schedules this season, please RSVP kcrunning@hotmail.com by Friday afternoon if you are planning to run greater than 16 miles. If there are no 18's or 20's, will shorten the course to 16 miles.

We are meeting at Shawnee Mission North High School, 7401 Johnson Dr. with a start time of 6:30 a.m.

Due to technical difficulties, I do not have a map to share on line. A course map will be available Sat. morning and as always, we will go over it before we take off!

Do you Daily Mile?

It's like Facebook for runners putting you in touch with runners all over, in your area or just with running buddies you select. And it logs your workouts! Coach Amy is ON and although she sometimes falls off the wagon, she has spurts of participation and loves to keep tabs on her runners! If you run into troubles like burn out or injury it helps her to be able to look at your daily mile records for patterns.

So don't delay! Get on Daily Mile today. Let Coach Amy know kcrunning@hotmail.com so she can friend you. Or, you can friend her: search for Amy Parkerson-Mitchell

Way to GO Kevin and Cris

Two PB runners ran marathons this weekend and we always celebrate finishes! A big congratulations to both Kevin Butler and Cris Snooks.

Kevin headed down to Austin and finished his marathon without any GU (he forgot). Running on low is definitely a challenge! It may have slowed him down, but he still made it. Good work Kevin!

Cris came back from an injury and beat his race goal by 1 minute using the Galloway method. Way to go!

Congrats to Allison!

Our Allison is engaged! Kaleb's proposal made local news: check it out here. Congratulations Allison!

Good Luck Cris!

Cris Snooks is running the Phoneix marathon on Sunday. He has overcome several injuries to make it to the starting line of this marathon. We wish him best of luck for perfect running conditions and a great tribute run for Gramps!

Sat. Feb. 18th Long Run Details

Your feet looking for a new pair of shoes?

It may be time to get some new shoes or buy ahead for your next pair. Metro is offering 25% off for Personal Best runners this Saturday all day after the run. A good time to grab some socks or stock up on some GU!

So far the forecast looks good for our run! We will be starting at Metro Walk and Run at 6:30 a.m. and will be set up for 16 miles. Course Map

Sunday Run is ON

Bundle up! Its 10 degrees and the run is on!

Sat. Feb. 11th Run Cancelled

The effective temperature is -5 degrees. The Sat. run is cancelled and will be rescheduled for Sunday, Feb. 12th at 6:30 a.m., Waids in Prairie Village. Stay warm and see you tomorrow!

Saturday Run Update

Our streak of weather luck, may have run out.

Our run starts at 6:30 a.m. this Saturday, Feb. 11th. MSN weather has forecast an effective temperature of -7 degrees at the start of the run. According to PB policy, a run will be cancelled if the effective temperature is below 0 degrees. If the run is cancelled, it will be posted on the website as close to 5:30 a.m. as possible. Please check the website before you head out. You can also follow us on twitter@personalbestkc for important updates. If the run is cancelled, we will reschedule it for Sunday, 6:30 a.m. - same location. The run will be set up for 18 miles.

February 11th Long Run Details

LOVE to RUN!
Share your love of running with a friend! Bring a friend to this Saturday's run for a free trial of PB and show your love of running by wearing something red!

We will be meeting at 6:30 a.m. Waids in Prairie Village again this weekend. RSVP to kcrunning@hotmail.com if you plan to run 18 or 20 miles this weekend. Because many of you are on modified schedules for OZ and Boston, we are not sure who plans to go the distance. If we do NOT hear from you, the course will be flagged out to the 8 (for a total of 16m).

Course Map

PB and Sport+Spine Booth at Rock the Parkway Expo

Personal Best will be manning a shared booth with Sport+Spine at Rock the Parkway's Expo this year! We'd love to have you share your passion for the group with other runners as they pass through the expo. If you've taken the incredible strength training classes or have received awesome PT services at Sport+Spine, you can share those experiences too!

The expo runs two days:
Thursday April 12th 2-7:00
Friday April 13th 11-7:00

If you have a two hour block of time during any of those periods, we could really use your help. Contact us at kcrunning@hotmail.com. Of course, there is always a little thank you in it for you too (haven't picked it out yet, but its usually worthwhile).

Rock the Parkway

Did you miss out on Rock the Parkway? It may not be too late! Check this out!

February 4th Long Run Details

Where is the snow? Where is the ice? The weather this season has been so nice!

The long range forecast for Saturday is calling for a rain/snow mix in the a.m. but the temps will still rise into the 40's. As always, keep your eye on the forecast and check the website or sign up for twitter to check on the status of a run.

This is a down weekend for all. We will be set up for 10 miles. The start time is 7:00 a.m. Note the later start time! We are meeting at Prairie Village Waids, 69th St. and Mission.

Click here for the course map

Let's Help Caleb!

Dear PBer's,

Our dear friend Caleb has athletic induced asthma and Celiac disease. In order to run, he must use an inhaler and can't eats breads and pastas (Gluten foods). A few months ago Caleb was accepted to be on the racing team for AAFA (Asthma and Allergy Foundation of America)!

Caleb is selling raffle tickets for $10 for the AAFA so that they can provide practical information, community based services and support to people who need assistance.

Prizes for raffle will include:

• KU Basketball Tickets
• $375 Package for Chateau Avalon (a resort)
• $500 Cash, $200 Cash, and $50 cash.
• 2 GPS wrist watches valued at $325-$400 each (not yet confirmed)

For raffle tickets contact: caleb_teague@hotmail.com, or call/text at 913-909-6486.

You don't have to go to the benefit dinner to win in the raffle. The raffle will take place February 21st, 2012 from 5:30-8:30 at BD’s Mongolian Grill
11836 West 95th Street, Overland Park, KS 66214, 913-434-4363

Mail checks made out to AAFA - KC to:
The Sports Medicine Store/Metro Walk And Run
7301 W. 95th st, Overland Park, KS 66212

For those of you new to PB, Caleb Teague is a member of Personal Best and has been a huge a help over the years supporting our group. He works at Metro Walk and Run and is very active in the local running community. We don't see a lot of him, because he tends to run later in the day, but when he does join us, we usually see his back receding quickly away from us he flies down the road with his fiance, Connie.

Saturday Jan. 28th Long Run Details

This week's fun run is: "Who Am I?" A famous person's name will be pinned to your back. Spend your training run asking your running buddies yes or no questions to figure out who you are!

We will be set up for an 18 mile run (9 out and back) starting at Sport and Spine and running NE to scenic Ward Parkway. Run starts at 6:30 a.m. Check out the course map here.

FREE Physical Therapy Screenings

Each season PB offers a FREE basic screening for members by a physical therapist who specializes in running. These screenings can help catch some stability or mobility limitations that may contribute to a running injury. Also included, upon request, is a calculation of your lean muscle mass.

Screenings will be held this Sunday, January 29 at Sport+Spine by appointment only. To schedule a screening, contact Coach Amy at kcrunning@hotmail.com. Let us know if you'd like your lean muscle mass calculated as this takes more time.