Personal Best Running and Fitness

Saturday Jan. 28th Long Run Details

2012-01-25T18:42:00.000-08:00

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

2012-01-23T15:21:00.000-08:00

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!

2012-01-23T15:14:00.000-08:00

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

2012-01-21T14:50:00.000-08:00

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

2012-01-19T16:01:00.000-08:00

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!

2012-01-18T13:40:00.000-08:00

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

2012-01-14T11:29:00.000-08:00

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!

2012-01-09T15:27:00.001-08:00

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!

2012-01-08T09:38:00.001-08:00

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

2012-01-01T08:18:00.000-08:00

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!

2011-12-30T12:46:00.000-08:00

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

2011-12-27T17:04:00.000-08:00

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

2011-12-18T19:46:00.000-08:00

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

2011-12-14T13:15:00.000-08:00

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

2011-12-13T13:38:00.000-08:00

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

2011-12-10T09:11:00.000-08:00

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!

2011-12-08T13:15:00.000-08:00

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

PB Outing to See Rattle and Hum

2011-12-07T13:20:00.000-08:00

"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!

2011-12-05T09:09:00.000-08:00

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!

2011-11-29T16:31:00.000-08:00

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

2011-11-27T12:22:00.001-08:00

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

2011-11-25T13:04:00.000-08:00

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.

Supported Spring 2012 Races

2011-11-25T11:05:00.000-08:00

PB is supporting the following spring races for the 2012 training season.

Rock the Parkway Half- April 14th
Boston- April 16th
Olathe Full and Half- April 21st
Nashville Rock and Roll Full and Half- April 28th
Hospital Hill Half- June 2nd
Grandma's Full- June 16th
Other races accommodated- just let us know!

FREE Winter Runs

2011-11-25T10:43:00.000-08:00

FREE Winter Runs Start Dec. 3rd
Bring your friends - all runners welcome!

Bundle UP! Winter is here and our first off-season run starts Saturday, Dec. 3rd at Metro Walk and Run at 7:00 a.m. The remainder of the off-season runs, Dec. 10th.- Jan. 14, will start at Sport+Spine at 7:00 a.m. No run Dec. 24th.

Runs are FREE. Our courses will be flagged for up to 10 miles, maps provided and water on course every 2 miles.

How many miles should you be running this winter to be prepared for your spring race? Go here for a list of some mileage goals for local races and those that are supported by the PB spring 2012 training season.

To be included in e-mail reminders and to be notified if a run is cancelled due to inclement weather, please contact our FREE Run Coordinator, Doug Stinson atdstinson1@kc.rr.com.

Thank You Gobbler Volunteers!

2011-11-25T10:35:00.000-08:00

Sherise, Kaleb's brother, Allison, Kaelb, Coach Amy, Erica, Mike B. Charity, Brett, Cris and Greg. Not pictured: Bob and Jeff

Thank you to the PB Gobbler crew for enduring frozen fingers and toes to help out at the Gobbler Grind marathon. I know Rusty and the runners appreciate our efforts. You guys are the best!

Congratulations!

2011-11-21T19:11:00.000-08:00

Tyler Wolf and Jennifer Barker

PBers ROCK IT this weekend!

Jennifer finished the Tulsa Half in 2:08 and Tyler, the full with the .3 detour finished with a PR of 3:27. Woohoo.

Congrats also to Doug Stinson on his completion of the White River marathon in Arkansas, Laura Graham, Christie Cody, Michelle Birdashaw and Mike Beaven on finishing the Gobbler Half.

Well done PBers!

Run Lit 2011

2011-11-19T16:17:00.000-08:00

Run Lit Tradition Continues!

Run all lit up to celebrate the coming holidays Thursday, December 8th! This year we will meet at the Brookside tennis courts at 6:00 p.m. and run through Brookside and the plaza for an easy 3 mile jog. 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!

Good Luck!

2011-11-17T19:25:00.000-08:00

PB wishes everyone running an event this weekend a perfect race!

Good luck to Christie Cody, Brad Garstang, Pam Messick, Mike Beaven and Angi Kosa at Gobbler, Tyler Wolf and Jennifer Barker at Tulsa and Doug Stinson at White River in Arkansas!

Go Get Em'!

Gobble Gobble Gobbler?

2011-11-14T17:41:00.000-08:00

Runners!

If you are running the Gobbler 5K, half or full this coming weekend, we'd like to be in the KNOW: kcrunning@hotmail.com. We will be at mile 20.5, but hope to hop over and cheer our halvsies and our 5Kers.

We have a great group lined up to help at the 20.5 m aid station! Thank you volunteers. If you'd like to join us in supporting the local running community, please let us know: kcrunning@hotmail.com.

And don't forget: our end of season party follows the Gobbler on Sunday, 4-6 p.m. at Fox and the Hound. You should have received an e-vite. If you didn't - yes, we'd like to know! RSVP's are required.

Good Luck Amy S.

2011-11-12T18:11:00.000-08:00

Amy S. is in sunny California for the Malibu half marathon on Sunday. Run to the beach for all of us Amy! We hope you have a great race!

First Off Season Run to Start at Metro Walk and Run

2011-11-09T12:58:00.000-08:00

Off Season Run Location Change

First off season run will start at METRO Walk and Run on Dec. 3rd. 7:00 a.m. The remainder of the off-season runs will start at Sport+Spine, 7:00 a.m. Dec. 10th.- Jan. 14. No run Dec. 24th.

Runs are FREE!

Bring your friends - all runners welcome!

Saturday Nov. 12 Long Run

2011-11-08T13:49:00.000-08:00

It's our last run of the fall 2011 Season!
We will be set up for 10 miles. Meet at Metro Walk and Run at 7:00 a.m. The course will go past Coach Amy's new Physical Therapy digs - Sport+Spine and along the trail through Roe Park.
Course Map

Off Season Fun!

2011-11-08T12:57:00.001-08:00

Saturday may be the last run of the Fall 2011 season, but it is just the beginning of our off season fun!

Here is what is going on:

Free off season runs: new location Sport+Spine - Check out Coach Amy in Sport+Spine Staff Bios! Runs start at 7:00 a.m. Dec. 3rd - Jan. 14. No run Dec. 24. Bring your friends - all runners welcome.
Fall 2011 End of Season Party
Gobbler Grind Aid Station
U2 Tribute Band at Brooksider
Run Lit 2011 - details TBA

Save $20 on Nashville

2011-11-07T18:54:00.000-08:00

Our Spring 2012 group trip is to Nashville! If you know you're goin' Save $20.00 on registration on 11/11/11 between 11 a.m. and 11 p.m.

PB Holiday Outing

2011-11-07T17:57:00.001-08:00

Our very own Pat Ross plays bass in a U2 tribute band. Take a nap after your long run on Saturday, December 3rd and 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 me know if you are IN so we know who to expect: kcrunning@hotmail.com.

Congrats to Tim and Greg!

2011-11-07T13:37:00.000-08:00

Tim and Greg both finished the NYC Marathon this weekend. Woohoo! Way to go guys!

NYC Marathon Qualification Standards Changing

2011-11-05T15:30:00.000-07:00

The NYC marathon is one that most marathoners have on their running bucket list. The standards for entry into this famous marathon are changing. Check this out!

$10.00 off Spring PB Running Season

2011-11-02T13:38:00.000-07:00

Area runners need our support!
Get $10.00 off PB's Spring 2012 Run Program.
Please help us support KC area runners by volunteering at the Gobbler Grind marathon this year. PB will be manning an aid station at 20.5 miles. It's on the Indian Creek Trail East of Roe and just South of the I-435 bridge. You can access it from El Monte off of College Blvd. The aid station is about 150 to 200 yards West of the parking lot. We need 4-5 volunteers. Let us know if you can help out: kcrunning@hotmail.com.

Saturday Nov. 5th Long Run Details

2011-11-01T08:26:00.000-07:00

Howie, Doug, Cris, Coach Amy, Amy S. and Dave R.

We are at Metro Walk and Run this weekend - run starts at 7:00 a.m.. The course will be set up for 16 miles (8 out and back). Breakfast at First Watch after the run. Then hop next door for 25% off shoes and supplies at Metro all day for PB runners so be there!

Also, this weekend is the Cure of Ars' 5K! Race starts at 9:00 a.m.

Two of our runners are headed for the big apple this weekend. We wish you the perfect race Greg and Tim! Go get em'!

Coming Up: End of season party Nov. 20th and Gobbler Grind aid station! Stay tuned for details.

Tuesday Night Run Nov. 2

2011-10-30T13:52:00.000-07:00

It is hard to believe, but this Tuesday, November 2 is the last speed work session of the season. We are meeting at 5:30 p.m. at Roe Park and plan to finish up around 6:30 p.m. when mother nature turns the lights out. NY racers, time for a few cruise laps. If you are recovering from a race or just want to come out and run the Roe loop (1/2 mile) for 3-4 miles or the connecting IC trails, please join us! Beers at Fox and the Hound to follow. Woo hoo!

STL Road Trip!

2011-10-29T11:18:00.001-07:00

It all started with a road trip...we got lots of honks and every single time Amy S. jumped because she forgot it was on the window!

Straight to the expo. Poor Cris had to deal with Amy's squared and their shopping. We hit every single booth!

Cris, Coach Amy and Amy S. at Trattoria on the hill. Goat cheese salad, carpaccio, lobster and shrimp risotto and two glasses of pinot cause trouble for Coach Amy the morning of race day (see VIP porta-potty below). And, yes, she knows better. It was just too irresistible.

Thanks to Cris, Amy earned a VIP porta potty pass at the expo. All you have to do is spend $150 in Brooks gear. Inside: wooden doors, flushing potty, lotion, hair spray AND Brooks toilet paper! Servers in black tie with silver platters of chomps circulate behind the red carpet.

Angi and Bob race day morning. Angi's parents came out to cheer for their first race experience.

Amy S. cheered on all the runners in a bright pink wig with PB signs. She worked so hard trying to see every runner that her wig is all askew! A huge thanks to Amy S. for coming out to cheer, driving and taking pictures!

Congrats STL Finishers!

2011-10-29T11:13:00.001-07:00

Amy S., Mendi, Coach Amy, Bob, Angi and Cris

Congrats PB Runners! Mendi, Coach Amy and Angi all PR'd at STL and Cris came back from knee surgery using the Galloway to break 2 hours in the half! Woo hoo. We all wish Bobby a big GET WELL SOON!

Oct. 29th Halloween Long Run

2011-10-26T11:32:00.000-07:00

What will you be for this Halloween run?

Run in costume along the streets of Roeland Park, Mission Hills and Prairie Village. We will be set up for 20 miles. Start time is 6:30 a.m. and location is Roeland Park Lowe's/Wal Mart. Course Map

Tuesday Night Run

2011-10-24T10:08:00.001-07:00

Tuesday Night Run - October 25th
Speed work begins at 5:30 p.m. with a mile warm-up. Those on recovery runs or just coming out for a longer run, head E or W out of the park on the trails or do laps at Roe (distance around is 1/2 mile). Bring a Garmin of you plan to take the trails.

Water provided. Bring your own sports drink.

Please RSVP kcrunning@hotmail.com by Tuesday at noon so we know who to expect.

PB Spring 2012 Run Program

2011-10-21T10:57:00.000-07:00

RUN for the FUN of it!
Personal Best's 2012 Spring Run Program
January 21 - May 26th
Register Here

For additional information, click on the links below.

Membership Includes:

Training plans for 5K, 10K, half and full marathons created by an RRCA certified coach
Wednesday night speed work or open run on the trails
Saturday morning group runs
Injury Prevention Screening by a Physical Therapist*
Lean Body Mass Assessment by a Physical Therapist*
Runner's 101 clinic
End of season party: food, drinks and prizes!

*assessments are by appointment

Additional services not included in membership:

Physical Therapy for Injured Runners
Running Form Evaluation (video) $100.00. May be covered by insurance if injured.
Strengthening Classes
Performance Training for Runners
Boot Camp
Spring Clinic: All About Running Shoes. Details TBA. Open to non-members. Contact us if interested.

Spring 2012 Group Trip: Nashville Rock and Roll

Supported Spring Races

Register Here

PB Boot Camp Coming Soon

2011-10-20T12:14:00.001-07:00

Lose weight, gain muscle and increase endurance with a 22-week program that includes PB's spring running program, strength training classes and nutritional counseling with a registered dietician. Details TBA!

More Congrats!

2011-10-20T11:56:00.000-07:00

More fantastic feats by PB feet!

Mike C. finished KC in 5:19 with a PR of 23 minutes!

Patt R. qualified for Boston at KC this weekend with a time of 3:29:44!

Greg S. helped his sister complete her first half marathon in Moab, Utah. Way to go, Greg! And, nice PB shirt!

October 21st Long Run

2011-10-18T08:05:00.000-07:00

Running is even more fun with friends!

This Weekend
Meet at the WalMart in Roeland Park 51st and Roe, just N of Shawnee Mission Pkwy. Start time is 6:30 a.m. Coach Amy will be in STL for the group trip. Doug Stinson has volunteered to go over the map and make sure everyone finishes safely. The course will be set up for 16 miles.
Map of Course

Good luck to Angi, Bob, Mendi, and Cris this weekend as they join Coach Amy for the STL marathon!

Coming Up
Our Oct. 29th run is our Halloween Costume Run! Please let us know if you are planning to run over 16 miles that day: kcrunning@hotmail.com.

KC Volunteers

2011-10-18T06:48:00.000-07:00

Nick, Amy S. and Coach Amy at mile 7

Thanks Volunteers!
Volunteering at the 25.3 mile aid station of a marathon is quite an undertaking. For 8 hours, these volunteers stand out cheering, passing out fluids, and raking up cups for the fastest elite runners to those that bring up the rear.

Thank you to those who came out to help Metro and PB with the aid station: Cris Snooks, Allison, Amy S., and Kaleb. And a special thanks to Amy S. for helping Coach Amy make signs, take pictures and scramble around the course to cheer on all the PB runners.

Congrats KC Marathoners!

2011-10-18T06:29:00.000-07:00

PB runners meet for a pre-race photo with George W.
Back: Jeff and Tim, Center: Jen, Pat, Charity, Brett and Dave, Front: Mr. Martin, Sherise, Allison, Mike C. and Todd

Congratulations to all the KC finishers!
A special shout out to Sherise who finished her first ever half marathon after coming back from an injury and to our two newlyweds, Brett and Charity for finishing their first marathons. Brett broke four hours and Charity, with whom I ran the last half mile, had enough in the tank to sprint the last 200 yards!

More race pics.

Tuesday Oct. 18th Speed Work

2011-10-16T07:06:00.000-07:00

Pick up some speed with some interval work!

KC runners - come recover with a few run/walk laps. Gobbler runners - its not too late to work in some speed. STLers - this is it - come out for some cruise intervals to keep the fast twitch muscles ready for this weekend! NY - full steam ahead...

Join us 5:30 p.m., Tuesday Oct. 18th @ Roe Park. Water is provided. Please bring your own sport drink(s).

RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

On You Mark!

2011-10-12T11:26:00.000-07:00

Get Set, GO!

PB wishes all the runners excellent running conditions, good health and a great race this weekend!

Greg is off to scenic Moab, Utah for a half marathon.

The following runners are hitting the streets of KC for the half: Howie, Sherise, Jeff, Allison, Tim and Amie S. And the full: Pat, Dave R., Brett, Charity and Mike C.

Congrats Finishers!

2011-10-12T11:15:00.000-07:00

Finished!

Congratulations to Kevin Butler and Dan McDonald both of whom finished their marathons despite illness (Quad Cities marathon and Chicago respectively).

Kudos to Caleb Teague who completed the Chicago marathon in 2:41 with an injured foot and Michael Liss who finished his first marathon in a time of 3:55.

Well done all!

Saturday Long RUN Oct. 15

2011-10-11T06:15:00.000-07:00

It is KC marathon weekend!

The group run is ON. If you aren't running the marathon, please join us at 6:30 a.m. CVS at 95th and Nall. Course Map. Doug Stinson has stepped up to go over the map and make sure everyone finishes safely as Coach Amy will be cheering and volunteering at the Metro Walk and Run/PB water stop.

If you are free and you'd like to come out for some KC marathon fun after our training run, we will be at 18th and Campbell for the 25.3 mile water stop!

KC Marathon Group Pic

2011-10-10T06:48:00.000-07:00

Meet at the George Washington Statue at Grand and Pershing - Washington Square Park for a PB group picture prior to the race! Picture time is at 6:25 a.m.

Speedy Work

2011-10-08T17:29:00.000-07:00

This week at Speed Work Central:

KC marathoners, its time to blow out the carbon with a light load at marathon race pace. Gobbler runners, its not too late to get in on the speed work game. If you aren't into speed work that's OK, the course is 1/2 mile loop and you can run laps or along the trail system. Its beautiful out there this time of year!

Join us 5:30 p.m., Tuesday Oct. 11th @ Roe Park. Water is provided. Please bring your own sport drink(s).

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

End of Season Party - Save the Date

2011-10-07T09:55:00.000-07:00

Mark your calendars - November 20th, 4-6 p.m. for the PB end of season party at The Fox and the Hound. Raffle prizes, awards, FREE food and beer. Invites will be sent out in early November.

Asics Gels Looking for Feet

2011-10-07T09:04:00.000-07:00

Four new pairs of Asics Gel Cumulus 12's size 8.5 medium (in boxes) for $50.00 each. These lovely new shoes were rejected by feet that are too wide for the toe box. Interested? Contact us at kcrunning@hotmail.com.

New Start Time - Long Run Deets for Oct. 8th

2011-10-05T06:53:00.000-07:00

Running is just catching yourself falling forward - Coach Amy (Probably someone equally wise has said something like this before ;)

26.2 miles is a lot of falling forward...This weekend our very own Caleb Teague, Dan McDonald and Michael Liss will be running the Chicago marathon. Best wishes for spectacular race conditions and a personal best for all three!

This Saturday our long run starts at the CVS on the SE corner of 95th and Nall. Start times for group runs are now thirty minutes later than usual, at 6:30 a.m. Course Map.

If you are running the Kansas City half or full marathon, please fill out this three question survey for us.

Cure 5K

2011-10-05T06:16:00.000-07:00

Personal Best is sponsoring the Cure 5K again this year and we have 4 free entries to the race for PB members! The race is at 9:00 a.m. on Saturday, November 5th.

Several of us ran the group run as a warm-up last year and headed over to the race for a quickie 5K followed by pancakes. This year our group run that morning starts at 7:00 a.m. at Metro - just a little jaunt down 95th to Mission and your are at Cure! Plenty of time to do both.

Free entries are first come first serve - kcrunning@hotmail.com.

Nashville - Here We Come

2011-10-02T11:55:00.000-07:00

Nashville Won!

62% of voters ranked Nashville as their number one choice for the PB Spring 2012 Group Trip. The race is April 28, 2012 and registration for the full and half is open $100 and $95 respectively through 12/31/11.

The courses are not flat. The average high/low is 70/47 in April and 77/57 in May. Race starts at 7:00 a.m.

Details on the group trip TBA.

Intervals Tuesday/Time and Location Change

2011-10-02T11:45:00.000-07:00

Add a little speed to your saunter.

Its time for the Gobbler runners and anyone training for a late fall race to start speed work! See the Speed Work Fall 2011 schedule on line or in your membership packet.

Tuesday, October 4th at Roe Park at 5:30 p.m. (103rd and Roe). Please note the time change from last month. The location is also different than the one listed in your packet. We will NOT be meeting at Franklin park. Water is provided. Please bring your own sport drink(s).

All PB runners welcome! If you aren't training for a race, please join us at the park for a run/walk around the park or along the nearby trails. We'd love to see you out there.

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

A Perfect Pair

2011-09-29T11:51:00.000-07:00

Congratulations to Brett and Charity Covey, our newest married running couple! Brett and Charity tied the knot last weekend in Vegas. The happy couple are both training with PB for the Kansas City marathon. This will be a first marathon for them both!

Saturday is our INSIDE OUT run!

2011-09-28T09:34:00.000-07:00

photo by ennuipoet
Inside Out Run
This weekend's fun run is inspired by a runner who dressed in the dark before a summer run and arrived with her shorts inside out! No names! Coach Amy. To celebrate running for fun and making fun of yourself, wear your running gear inside out or your outsides in! Above picture is a photo from the Jamaica Underwear Run. Please do wear something under the insides, PB doesn't have a permit for us to run solely in our skivvies...yet!

We will be set up for 16 miles in the rolling hills of Shawnee (don't worry there are some flat parts). Run starts at 6:00 a.m. in the strip mall parking lot (a little E of IHOP) at Shawnee Mission Parkway and Lackman. Join us for breakfast at IHOP following the run - usually around 8:30-9:00ish a.m. Map of Course.

Intervals Tuesday Sept. 27th

2011-09-25T05:25:00.000-07:00

Get Your Speed ON

Tuesday, Sept. 27th, 6:00 p.m. at Roe Park (103rd and Roe). Water is provided. Please bring your own sport drink(s).

See the Speed Work Fall 2011 schedule on line or in your membership packet.

All PB runners welcome! If your race is later in the season you can join us for modified intervals or go for a run/walk around the park or along the trail.

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

StudioPB is HARD CORE

2011-09-22T08:41:00.000-07:00

Studio PB is HARD CORE.

The fun gets underway with the start of the late fall session this Sunday, Sept. 25th at 5:00 p.m. for agility and abs! Sign up for 1, 2 or 3 classes per week. You can join a session anytime. Free trial classes available. Details here.

Those running an October/November marathon should wait until after race recovery (3-4 wks.) before starting a new strengthening program.

Good Luck to Angi and Kevin

2011-09-22T08:32:00.001-07:00

Good luck to our racers this weekend. Angi is headed out for the Omaha half and Kevin for the Quad Cities marathon. May the running gods be with you both!

If you are running a race that you did not fill out on your membership application, please let us know. kcrunning@hotmail.com

Correction to Post

2011-09-22T06:17:00.000-07:00

KC Marathon Aid Station Volunteers Needed!

Please note the correction in the date: the shifts are October 15th 6:00 - 10:00 a.m. and 9:30 a.m. - 1:30/2:00 p.m.

If you can help, please register here so you can get a volunteer shirt. Also, please let me know which shift you are doing at kcrunning@hotmail.com so that I can inform Caleb.

KC Marathon Aid Station Volutneers Needed

2011-09-21T12:37:00.000-07:00

KC Marathon Aid Station Volunteers Needed!

Help us support all the runners at the KC marathon including your PB running buddies. They NEED you! PB is once again helping Caleb of Metro Walk and Run with an aid station at 18th and Campbell that will serve the 5K 2 mile, Half 12 mile and Full 25.3 mile. Many of us did this last year and it was so much fun.

There are two shift options so you can still get in your training run with PB in the morning before heading out. If you are running the half, you can also join us for the second shift. Several PB runners did that last year and it worked out great.

The shifts are October 15th 6:00 - 10:00 a.m. and 9:30 a.m. - 1:30/2:00 p.m.

If you can help, please register here so you can get a volunteer shirt. Also, please let me know which shift you are doing at kcrunning@hotmail.com so that I can inform Caleb.

Saturday Sept. 24th Long Run Deets

2011-09-19T11:38:00.000-07:00

Congratulations to Mendi Escew! Mendi recruited two new members to Personal Best this season and won a $100.00 gift certificate of her choice in our raffle.

This week we are back at Shawnee Mission North at 6:00 a.m. for a 20 mile run (out and back 10m). We will run along Tomahawk cutting west across the state line and through Brookside. If you wish to run 22 miles, please contact us: kcrunning@hotmail.com. Course Map

Best wishes to Kevin Butler who will be running Quad Cities this weekend! He's trained through many hot runs this summer. Go get em' Kev!

Intervals Tuesday Sept. 20th

2011-09-18T13:34:00.001-07:00

Quick Feet!

It takes a minimum of four speed sessions for the body to adapt and fully benefit from speed training. If you have built base mileage and are running healthy, join us. NY marathoners...it's time!

Tuesday, September 20th, 6:00 p.m. at Roe Park (103rd and Roe). Water is provided. Please bring your own sport drink(s). See the Speed Work Fall 2011 schedule on line or in your membership packet.

All PB runners welcome. If your race is later in the season you can join us for modified intervals or go for a run/walk around the park or along the trail.

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

Spring 2012 Group Trip

2011-09-17T12:39:00.000-07:00

We are making plans for the PB Spring 2012 Group Marathon Trip!

Please take a few seconds to fill out the following three question survey.

Marathons under consideration:

Grandma's Marathon June 16th Registration is open. Lodging is limited and fills quickly. Please note the half marathon is a lottery.
Nashville Rock and Roll April 28th Registration is open and a half and full are available.
Oklahoma City Memorial Marathon is April 29th and benefits the memorial and memorial museum. Registration is open. Full, half and relay available.

She Rocks! Volunteers Needed

2011-09-15T10:32:00.000-07:00

She Rocks! Half Marathon, 5K and Kids Run is this Sunday and they need volunteers. Coach Amy will be manning an aid station at Lamar and Indian Creek Parkway. We'd love to have more PB runners join us. This event is raising money for the Hope House Women's Shelter in Lee Summit. For more details and to volunteer please contact us ASAP at kcrunning@hotmail.com.

2011-09-13T10:51:00.000-07:00

Check out this local 5K benefiting those living in poverty in the Democratic Republic of the Congo.
September 24th at 8:00 a.m. Our PB training run starts at 6:00 a.m. so if you aren't running too long, you may be able to hop over there for a fun run!

St. Louis Marathon - Chew and Choo

2011-09-13T10:04:00.000-07:00

The St. Louis Rock and Roll Marathon is coming up!

There are still some business class seats available on the Missouri River Runner. You will want to make your refundable reservations soon to join PB runners on the train. Click here for details on the group trip. In the news recently, there is talk that the Missouri River Runner may be retired early October due to budget cuts. In that event, we will organize a group van!

If you are planning on joining us for the group trip, please contact Coach Amy at kcrunning@hotmail.com so we can include you in e-mail loops regarding pre-race dinner plans, travel updates and more.

Saturday Sept. 17th Long Run Deets

2011-09-13T08:19:00.001-07:00

Saturday is Raffle Day!

As a big huge thanks to those who have referred runners to us this season, we are holding a raffle for a $100.00 gift certificate of choice. Who will win?

This weekend the course will be set up for 16 miles, an 8 mile out and back run from Shawnee Mission North High School to Loose Park. Map of course.

Speed Work Tuesday Sept. 13th

2011-09-10T10:57:00.000-07:00

Time to pick UP the pace with some speed work!

It takes around four speed sessions for the body to adapt and benefit from speed training. If you have built base mileage and are running healthy, join us!

Tuesday, September 13th, 6:00 p.m. at Roe Park (103rd and Roe). Water is provided. Please bring your own sport drink(s). See the Speed Work Fall 2011 schedule on line or in your membership packet.

All PB runners welcome! If your race is later in the season you can join us for modified intervals or go for a run/walk around the park or along the trail.

Chase your interval workout with some good friends, beer and other yummy carb replacements at the Fox and the Hound following intervals.

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

Stretching for Distance Runners: Clinic this Friday!

2011-09-10T10:53:00.001-07:00

PB's Stretching for Distance Runner's Clinic

Learn when and how to properly stretch. Coach Amy, licensed physical therapist will demonstrate the most effective running stretches to prevent injury and improve performance. Wear comfortable clothing and bring a yoga mat.

Friday, September 16, 7-8:30 p.m.
Dancerz Unlimited Studio
6580 W. 95th Street, Overland Park, KS 66212
Stand alone, one story building on N side of 95th street, E of Olive Garden.

Space is limited. Please RSVP to kcrunning@hotmail.com

Saturday Sept. 10th Long Run Details

2011-09-06T08:23:00.002-07:00

Congratulations to Doug Stinson who won the predicted time run by guessing his time within 3 seconds!

This weekend we will meet once again at the SE corner of 143rd and Metcalf in the Lionsgate Marketplace parking lot. The 22-mile course will be flagged and marked for 11 miles out and back through the beautiful subdivisions of South Leawood.

Map of this week's course. Please note, those running 22 miles will continue W on 124th street and turn L on Roe to the 11 miles turn around flag.

Intervals September 6th

2011-09-03T08:51:00.000-07:00

On Your Mark!

Chicago, KC, St.Louis runners and all those who have a solid base can safely start speed work this week. See the Speed Work Fall 2011 schedule on line or in your membership packet for more details.

Get Set!

All PB runners welcome! If your race is later in the season you can join us for modified intervals or go for a run/walk around the park or along the trail.

Go!

Tuesday, September 6th, 6:00 p.m. at Roe Park (103rd and Roe). Water is provided. Please bring your own sport drink(s). Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

40% Chance of Thunderstorms Saturday

2011-09-02T16:21:00.000-07:00

Run before the storm!

We hope we can beat the storm on Saturday. Please check here 1 hour prior to the run to be sure the run has not been cancelled by mother nature. Normally cancelled runs are rescheduled for the following Sunday, but due to the labor day holiday, this will not be the case.

This message is intended for PB runners who are interested in visiting the site Saturday morning to check the weather and the status of the run. Subscribers will receive this message a day late. For more timely updates, you can subscribe via a feedreader.

Running Research Continues

2011-08-30T09:58:00.001-07:00

Coach Amy testing a subject for the research study.

Running Research

This fall Coach Amy is working with physical therapy students at the University if Kansas Medical Center to collect normative data on recreational runners using the FMS - a screening tool used by physical therapists to assess mobility and stability.

Thanks to all those who have volunteered as subjects! We are extending the study so we can test more subjects and improve the validity of our results. If you or any of your running friends qualify, please e-mail us at kcrunning@hotmail.com.

Date: Sunday, Sept. 11th
Location: Metro Walk and Run
Qualifications: Total weekly mileage of 20 miles or more, between the ages of 18-65 years and injury free for at least 6 weeks prior to the study date.

PB Family Photo

2011-08-30T09:16:00.000-07:00

The Personal Best Family - Fall 2011
Front: Greg, Barb, Dawn, Sherise, Allison, Dave.
Mid: Mike C., Brett, Charity, Jen, Michelle, Bob, Howie, Amie, Amy, Kay, CoachAmy
Back: Doug, Erica, Aaron, Mike F., Jeff, Todd, Stacie, Mendi, Michael and Tim
Not pictured: David, Cynthia, Steve, Jennifer, Mike B., Kevin, Laura, Angi, Laurie, Kami, Dan, Pat, Cris, Jon, Tyler

Order a Copy!

Saturday Sept. 3rd Predicted Time Run

2011-08-30T07:35:00.000-07:00

Predict your time!

Leave your Garmins and stopwatches at home and guess how long it will take you to complete your training run this Saturday. Closest guess wins a prize!

We are meeting at 6:00 a.m. at the Lionsgate Marketplace on the SE corner of 143rd and Metcalf. We will be set up for 16m out and back with a 10m loop option. Map of this week's course.

SB2SB's Coed Poker Run Monday Night

2011-08-29T12:20:00.000-07:00

Join the SB2SB runners and raise money for the MS Society. The theme is Totally 80s!

Remember it’s only $10! You'll run less than 4 miles and retrieve 5 poker cards - best hand wins! Prizes for best gal and guy costumes, best gal and guy poker hands, and fastest gal and guy. Please invite all of your family and friends to come out and walk, run, or volunteer!

Registration is 6-6:45 pm on the patio at the Brooksider Bar & Grill this Monday Sept. 29th (www.brooksiderbarandgrill.com). Come in costume with $10, get a workout, and leave happy!

Feelin' the Need for Speed

2011-08-28T19:10:00.000-07:00

Calling all KC and Chicago Runners!

All those training for Chicago and Kansas City who have a solid base built can start speed work this week. See the Speed Work Fall 2011 schedule on line or in your membership packet.

Tuesday, August 30th 6:00 p.m. at Roe Park (103rd and Roe). Water is provided. Please bring your own sport drink(s).

All PB runners welcome! If your race is later in the season you can join us for modified intervals or go for a run/walk around the park or along the trail.

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

StudioPB is Raging this Fall!

2011-08-26T09:44:00.001-07:00

It's not too late to join StudioPB's Early Fall Session!

For a description of classes and a schedule check out StudioPB on the website. Those running a September marathon should wait until after race recovery (3-4 wks.) before starting a new strengthening program.

Interview with an Ultra Superhero

2011-08-24T09:16:00.000-07:00

Michael Wardian wins a spot in the Guinness Book of World Records for Fastest Man in a Superhero Costume.

Coach Amy had the opportunity to cyber chat with Mike this spring. Thank you to those who submitted questions! Mike was a very gracious interviewee and shares his thoughts on ultra marathon pacing, fueling, injury stretching, motivation and more in this exclusive interview: Interview with an Ultra Superhero.

Mike will be racing this weekend at the North Face Endurance challenge here in Kansas City.

Click on the logo above for information on registration this Friday at Frank A. Theis park. On-line registration is closed.

Dress up your car or truck with a PB car decal!

2011-08-23T15:18:00.001-07:00

Aaron's new truck "Stella", sports a PB sticker!

Dress up your car or truck with a PB car decal and share your love of running and fitness while you help spread the word about our awesome group.

Decals are $8.00. To order, contact us at kcrunning@hotmail.com.

Saturday Run Details

2011-08-23T07:09:00.000-07:00

It's Picture Day!

Meet at Brookside tennis courts at 6:00 a.m. and strike a pose for our group picture followed by our training run. The course will be out and back through the plaza, up beautiful Sunset and down Ward Parkway for a total of 10 miles. Course Map.

The more the merrier! Remember to bring a friend to try out PB. Those who recruit members will be entered in a raffle to win a $100.00 gift certificate of choice.

Intervals Cancelled Due to Heat Advisory

2011-08-23T06:37:00.001-07:00

TOO HOT! Live to run another day.

It is Personal Best policy to cancel a training run when relative temperatures exceed 100 degrees. The national weather service has issued a heat advisory from noon today through Wednesday at 7:00 p.m. The heat index is predicted to climb to 104/106 degrees this evening which puts us at a high risk for heat related stress and heat stroke. This is particularly dangerous for those who are participating in strenuous activities like interval training outdoors.

I recommend moving your interval training to Thursday morning or evening as the weather service predicts cooler temperatures. PB speed work sessions will resume next Tuesday, August 30th.

Congrats to Aaron and Allison!

2011-08-22T07:04:00.000-07:00

Allison and Aaron raced in the Jackson County Triathlon this weekend. Aaron placed 18th in his age group with a time of 1:10:18 and Allison placed 1st in her age group with a time of 1:12:19! Bravo!

Get Your Speed ON - Tuesday Night

2011-08-20T11:56:00.000-07:00

Get your speed ON!

Intervals start this Tuesday, August 23rd 6:00 p.m. at Roe Park (103rd and Roe). Water is provided. Please bring your own sport drink(s).

All those training for Chicago that have a solid base built can start speed work this week. See the Speed Work Fall 2011 schedule on line or in your membership packet.

If your race is later in the season, you are welcome to join us for a modified speed session.

Please RSVP to Coach Amy: kcrunning@hotmail.com by Tuesday morning if you plan to attend.

Run is ON

2011-08-20T03:17:00.000-07:00

Thunderstorms are predicted to move on so we will give it a go.

Local Running Store Discounts

2011-08-18T13:55:00.000-07:00

Running with PB has many benefits including running store discounts:

Metro Walk and Run 15-25%
Gary Gribble 20%

See below for details!

Metro Walk and Run offers 15% off during the PB season and 25% on clinic nights or any day that we start a run at that location! Discount includes shoes, nutritional and other items. Garmin is NOT included.

Gary Gribble offers 20% off of regular priced items only. Discounts do NOT include: BOB Strollers; Vibram FiveFingers; Newton shoes; Garmin, TimexGPS, and NikeGPS watches; and food/nutritional items.

Both stores have a current list to verify your membership in PB's Fall 2011 program. Please note that both shoe stores offer discounts to you personally. The discounts do not apply to your family and friends even if you are buying for them. This is store policy.

Enjoy!

August 20th Long Run Details

2011-08-16T08:00:00.000-07:00

Get Set!

Meet at the Brookside tennis courts - 63rd and Brookside. Start time is 6:00 a.m. Please arrive early if you need to register and need to pick up your packet. We will be set up for 20 miles around the lovely Brookside area, Ward Parkway and Trolley Trail. Check your individual training schedule for planned mileage. Course Map.

At this stage of training, we are building a mileage base. Your pace should be conversational and about 80% of your race pace. Don't know your goal race pace? Contact Coach Amy.

Strength Training Important for Runners

2011-08-16T07:03:00.000-07:00

Running is sport specific; you must run to run. But contrary to popular belief, running doesn't necessarily increase strength. The body if very good at compensating for weaknesses and taking the path of least resistance in order to accomplish what you ask it to do. To run efficiently with good technique and help avoid injury, runners should add functional strength training to their regimen.

Exercises performed on traditional machines at the gym such as the leg press, do not stress the muscles in a way that is running specific. Functional strength training exercises focus on:

balance and coordination
core strength
eccentric and concentric contractions (contracting muscles while lengthening and shortening)
flexibility
specificity to activity

A good functional training program for runners should include a variety of high repetition, low resistance exercises for both upper and lower extremity as well as core work. Exercises should focus on flexibility and strength of the hip complex as well as a good balance between quadricep and hamstring strength.

Check your local gym for group classes or look for a personal trainer that offers functional strength training.

Personal Best's StudioPB classes offer functional strength training classes three times per week that are specifically designed for runners and taught by a licensed physical therapist and certified running coach. Click on the logo below for more details.

Runner's 101 Clinic

2011-08-16T06:57:00.000-07:00

We've added another 101 this fall!

Amy Parkerson-Mitchell, certified running coach, will review the basics of training for a half or full marathon including schedules, running apparel, nutrition and race planning.

This clinic is great for runners new to the sport, those running their first half or full marathon, or those returning after a break. The experienced runner wanting a refresher or information on current trends will also benefit.

Sunday, August 28th, 6:30-7:30 p.m. following StudioPB's Agility and Abs class. Dancerz Unlimited Studio at 95th and Glenwood, just East of Olive Garden in a stand alone, one story building on the North side of the street.

RSVP kcrunning@hotmail.com

Sports Nutrition Clinic THIS Friday

2011-08-15T09:32:00.000-07:00

Sports Nutrition Clinic
There is still room! You do not want to miss this!

August 19, 2011 from 7:00-8:30 p.m.
Metro Walk and Run at 95th and Metcalf
Free for Personal Best members
$10.00 for non-members
Seating is limited, please RSVP to kcrunning@hotmail.com
Arrive 20 min. early for a 25% discount on running shoes.

Hot Heads

2011-08-15T09:10:00.000-07:00

A quarter of us donned a head piece for Saturday's run. Due to the heat, many of us had to lose the hat at mile 2! The best hat was chosen from those who actually ran in their hat as much as possible given the heat. Jeff W. wins a $10 gift certificate to First Watch for best topper: an "antique" 1984 Boston Marathon hat. Kami gets kudos for coming to the run in a lighted, helicopter beanie and Lisa sure added some height with her topper.

Thanks for playing!