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.

Thank You Doug!

A big thank you to Doug Stinson for organizing and leading the PB sponsored off season FREE runs this winter! Doug mapped some awesome new courses for us from our new Sport and Spine start location, flagged courses each weekend and with the help of Bob and Howie, put out water stops for us as well. Doug will be receiving a $100 gift certificate to Garozzo's!

PB Brew to Brew Teams

PB is doin' Brew to Brew. Teams are forming now. If you are interested, please contact Cris Snooks. Teams will have names and costumes! Max 10 per team and one vehicle per team. Race is Sunday, April 1st.

Saturday, Jan. 21st Run Details

PB Spring 2012 is off to a running start! Our first run is this Saturday at 6:30 a.m. Meet at Sport+Spine. We will be set up for 16 miles (8 out and back). This is our Meet and Greet run. Your job is to meet a new runner and come back to home base with an interesting tid bit of information about your new friend! Click here for a map of the course.

Training Schedules are UP!

Spring 2012 Personal Best Training Schedules are UP!
Training schedules are available to members only. Can't find your race here? No problem, coach Amy can modify a training schedule to fit your needs. Not a member? It's not too late to join us.

Packet Pick-UP and New Member Orientation

It's time - our first run of the PB 2012 Spring Program approaches! Woohoo!
Packet Pick-Up is this Friday evening January 20th at 6:30 p.m. at Sport+Spine followed by new member orientation 7:00-7:30 p.m. New members are highly encouraged to attend orientation.

Not yet registered? No worries, you can do so at packet pick-up.

Registration Fees Spring 2012 Returning/New

Packet Pick-Up: $180.00/$195.00

Late registration: $190.00/$205.00

You must have a membership application on file in order to run with us. You can download one from the website or fill one out at packet pick-up.

We look forward to seeing you!

Nash Bash Dinner!

PB runners are stuffing carbs at Amerigo Italian Restaurant in Nashville on Friday evening before the big day. If you plan on joining us, please let us know the number in your party ASAP. We are making reservations soon and may not be able to add last minute. Don't miss out!

Nash Bash Van!

PB runners are going to rock and roll all the way to Nashville! Please let us know ASAP if you'd like to drive down with us. We will be renting a mini van or full size van depending on the number of runners. Gas and rental fees will be split. The party van takes off on Friday a.m. and returns on Sunday.

Change in Hotel for Nashville Group Trip

Oops! Change in plans. The Embassy did not have enough rooms left at the group rate, so the PB groupies have moved to the Marriott.

There are five rooms reserved at the Courtyard Marriott Vanderbilt/West End (1 mile from finish) for Personal Best members. April 27-29th.

Group marathon rate is $209.00 per night, min. 2 night stay, 14 day cancellation policy. All are doubles. There are four rooms left.

If you'd like a room, contact us at kcrunning@hotmail.com and we will send you the confirmation number and details.

Pace Group Leaders Needed for Oz Marathon!

The Oz (Olathe) Marathon steering committee is searching for pace group leaders for the half or full marathon on April 21, 2012. Each leader will receive a Garmin Forerunner.

If you are interested, please contact Bob Boehm via email or 913.219.5165 with your name, event, pace, number of races you've run and your contact information. Please pass this notice along to friends who might be interested.

Spring 2012 Registration Open - Fees go up Jan.1

NEW Membership Application

Returning Membership Application

If you receive a prompt requesting a password, log out of Google and try again. There is a bug in the system.

Registration Fees Spring 2012 Returning/New

By December 31, 2011: $170.00/$185.00

Packet Pick-Up (TBA): $180.00/$195.00

Late registration: $190.00/$205.00

Discounts

Students 50% discount

10% off for every friend you refer that joins the spring session!

Volunteer discounts (inquire at kcrunning@hotmail.com)

Send your application and membership fee to:

Personal Best Running and Fitness

c/o Amy Parkerson-Mitchell

6608 W. 102nd Street

Overland Park, KS 66212

Please note, membership is limited in order to maintain personalized coaching for all.

Strength Training

Building Lean Muscle
Lean muscle mass increases your metabolism. A strong core, which includes muscles from your shoulders to your hips, and good flexibility improves your running efficiency and strength. It also reduces injury. The staff at Sport+Spine will lead you in classes that are designed to do just that! Several packages are available. The following classes are good for the endurance athlete:

Mondays 6:00 p.m. Yoga for Athletes by Ashley Simmons
Tuesdays/Thursdays Light Core 10:00 a.m. by Drew Dischenger or Laura Lund
Wednesdays 6:30 p.m. Barre by Amy Parkerson-Mitchell
Sundays 5:30 p.m. Core by Amy Parkerson-Mitchell

PB Boot Camp Details

Lose weight, gain long, lean muscles and core strength and increase speed and endurance with a 22-week program that includes PB's spring running program, strength training classes and nutritional counseling with a registered dietician.

Nutrition
Knowing how many calories to eat and what kinds of foods to eat when training can be confusing. You must eat enough of the right kinds of foods to build muscle and supply energy for training. And, if you want to lose weight as well, this can be really tricky! Sherise will guide you for 22 weeks through two class sessions, five Foody Fact newsletters and a weekly review of your daily food diary with feedback and suggestions. The first class in tentatively scheduled for January 14th and the second will occur a few weeks into camp.

Building Lean Muscle
Lean muscle mass increases your metabolism. A strong core, which includes muscles from your shoulders to your hips, and good flexibility improves your running efficiency and strength. It also reduces injury. The staff at Sport+Spine will lead you in classes that are designed to do just that! Boot Camp includes three months of unlimited classes at Sport+Spine starting March-May. Options include yoga for athletes, barre and core classes. Two classes or more (at least one targeting core) per week is recommended to achieve best results.

Class Schedule
Mondays 6:00 p.m. Yoga for Athletes by Ashley Simmons
Tuesdays/Thursdays Light Core 10:00 a.m. by Drew Dischenger or Laura Lund
Wednesdays 6:30 p.m. Barre by Amy Parkerson-Mitchell
Sundays 5:30 p.m. Core by Amy Parkerson-Mitchell

Build Endurance and Speed
Coach Amy will provide you with a personalized training schedule that will help you prepare for a late spring race whether it is a 5K, 10K, half or full marathon. Hospital Hill is the target, but other races will be accommodated. You get all the benefits of PB membership. We will meet Saturday mornings (January 21st - May 26th) for long runs (locations vary) and Wednesday evenings (March-May) for speed work at Roe Park at 103rd and Roe in Overland Park.

The fun starts January 14th with the first nutrition class and calculation of your lean muscle mass and ends June 16th with a final calculation of your lean muscle mass for comparison.

The price for five months of personalized training, personalized nutrition counseling and group strengthening is $680.00. You may pay monthly for $20.00 extra at $140.00/month. Not much more than a gym membership and you get so much more!

Boot Camp is limited to a small group, contact us kcrunning@hotmail.com with questions and/or to be added to the list.

Injury Prevention

The biggest contributor to running injuries is not the running shoe, although many of us who suffer from overuse injuries wish it were so. It would be nice if we could simply buy new shoes and be off and running healthy again.

Sometimes shoes are a factor, especially if you make a sudden change to a very different kind of shoe without a transition period, but more often then not, it is something a bit more complicated and often times a combination of things.

The three biggest contributors to overuse running injuries are:

• Training errors
• Faulty biomechanics
• Imbalances in strength and flexibility.

Once you sustain a running injury, you are at a high risk for re-injury, so prevention is key!

Injury Prevention Suggestions:

• Train with a certified running coach with sound training programs that can be personalized to meet your specific needs.
  
• Attend a Runner's 101 clinic hosted by a certified coach to learn more about safe training.
• Have your running form assessed by a physical therapist who is trained to analyze running biomechanics and uses video analysis.
• Have your strength, flexibility and movement assessed by a physical therapist.
• Take strength training classes or 1:1 performance training to address weaknesses or dysfunctional movement patterns - preferably taught by a qualified professional who understands running.

Coach Amy is a certified running coach and licensed physical therapist who is also a runner! She is able to offer all of the above injury prevention services through Personal Best Running and Fitness and as a physical therapist at Sport+Spine.

For run programs, coaching and clinic information contact us at: kcrunning@hotmail.com.

For more information on running form analysis, strength and flexibility testing, strength training classes or 1:1 performance training: amy@sportspinekc.com. Group class prices start at $80/mo. unlimited starting in January and 1:1 performance training ranges from $80-$100/hour.

If you are currently injured, Amy is seeing patients at Sport+Spine and now takes most insurance providers. Click here for more information about physical therapy for injured runners.

Run Lit 2011

Front Row: Kami, Erica,Allison, Coach Amy, and Lisa.
Back Row: Charity, Brett and Santa
Not Pictured: Michelle Scott (thanks for taking the photo Michelle)

We spread holiday cheer to the locals as we jogged through Brookside and along Ward Parkway all lit up (OK some of us didn't have working lights, darned batteries). Drinks and dinner at Charlie Hoopers followed. Santa (a.k.a. Cris Snooks) joined us this year! The weather was great, the company even better.

Congrats to PB's Elvis!

Cris Snooks ran as Elvis in the Vegas half marathon last weekend. Way to go Cris!

PB Outing to See Rattle and Hum

"Where the streets have no name..."

Pat playing bass.

Pat and his band Rattle and Hum definitely rocked out the U2 songs on Saturday night and we were there right along with him dancin' at the Brooksider till the wee hours! If you missed out this time, no worries, they were so awesome we will definitely be returning for more.


Erica, Kaleb, Allison, Greg, Coach Amy, David, Amy S. and Brian

Run Lit this Thursday!

Meet at the Brookside tennis courts at 6:00 p.m. adorned in lights! We will run through Brookside and the plaza for an easy 3 miler. The course will not be flagged, but there will be maps. Bring your friends and be merry! We will eat and drink warm things or things that make you feel warm and fuzzy at Charlie Hoopers after the run. Jingle all the way PB!

Rattle and Hum, Drinks, PB Friends - This Saturday Night!

Join us at 10:00 p.m. for drinks and holiday cheer as we support Pat and his band: U2 Tribute Rattle and Hum at the Brooksider Sports Bar and Grill located at 6330 Brookside Plz in KCMO. Let us know if you are IN so we know who to expect: kcrunning@hotmail.com.

Physical Therapy for Injured Runners

Running through pain? Injuries preventing you from racing or meeting your running goals? Physical therapy can help you stay on the road or trail and get to the finish line!

A Running PT
Amy is a runner, coach and licensed physical therapist with a passion for all things running. This marriage of her experience and love of running with her degree in physical therapy enables her to provide a much needed service to the running community: injury prevention and the rehabilitation of injured runners.

Amy gets the runner because she is one and she understands the injured runner because, well, she's not only treated injured runners but she has been one a few too many times herself. She knows first hand the frustration of not being able to run or training hard all season to come short of the starting line.

Not all runners are created equal. Most may be type A, but some are a B (or even a C)! They come in all shapes, sizes and speeds. Some are young, some are mature, some are elite and others just want to keep moving. So treatment and prevention of injury doesn't come in one formula. That is where Amy gets personal and creative!

Treatment
Depending upon the person, goals, nature and stage of an injury, treatment for runners may include but are not limited to:

• Evaluation of strength, flexibility and functional movement
• Video analysis of running form
• Analysis and modification of training program
• Manual therapy such as Active Release Technique, Myofascial Release, Deep Tissue Massage, or Joint Mobilization
• Corrective exercise
• Aquatic therapy
• Iontophoresis
  

Appointments
Amy sees patients M-F between 8:30 a.m. and 2:00 p.m. at Sport+Spine. However, her hours are flexible and she may be able to see you at another time. Please inquire.

At Sport+Spine, you can be seen as a patient or a performance client. Which one are you?

Patients: Typically this is a runner with a current injury who prefers to pay with insurance. Sport+Spine accepts most major insurance providers. A physician order is not needed for an evaluation, but it is required for treatment. You can schedule an appointment for an evaluation, but your family practice, orthopedic or sports medicine doctor will need to write a script if you want insurance to cover your treatments.

Performance Clients: You don't have to be injured to see Amy! If you are not currently injured, but have a history of injury or want to actively prevent injury, consider seeing Amy as a performance client at Sport+Spine. A physician order is not needed for performance clients. Sessions are 1:1 for one hour. Several packages are available.

If you have a physical therapy question for Amy, reach out to her at: amy@sportspinekc.com.

Testimonial
While training for a race this past spring, I started experiencing some knee pain. I took some time off from running, but when things didn’t improve I got a PT referral from my doctor. I have to admit I was a little skeptical at first about physical therapy because I didn’t think my injury was that bad. However, I chose to see Amy for PT because I knew she specialized in treating running injuries and I wanted to get back on track as soon as possible. I’m convinced now that this is the best decision I could have made and my only regret is not pursing it sooner. During the past few months, Amy has taken the time to get to know me, and has approached my therapy with my specific needs and goals in mind. Most importantly, she has diligently worked towards identifying the underlying cause of the issue and correcting it as opposed to just treating the symptoms. Thanks to Amy’s expertise and encouragement I’m back on track to tackle my goal of completing a marathon! I would wholeheartedly recommend Amy to any runner, whether a road warrior training for marathons or a novice who makes running a part of his or her exercise regimen - SL

Base Building - Winter Mileage Goals for Your Spring Race

Get out of your cave this winter!

Base building, increasing your overall mileage and the distance of your long runs, is crucial to your spring running goals. The Personal Best Spring Training Session starts January 21st and is great motivation to leave your warm bed when you know there will be others waiting to brave the snow and ice with you. A marked course (changes every weekend), a map, a certified running coach and aid stations will help you too!

Ideally you should be running within 5-10% of the following distances for long runs and total weekly mileage by the start of the training program. Mileage is based on programs for the recreational to intermediate runner. Advanced runners should be running higher mileage.

Race	Long Distance Mileage	Total Weekly Mileage
April Half (Ward Parkway, Olathe, Nashville)	7-10m	20-30m
April Full (Boston, Olathe, Nashville)	16m	35-40m
June Half (Hospital Hill)	6m	15-25m
June Full (Grandma's)	12m	25-30m

To keep fit and get ready, join us for FREE runs before the official training program begins.