Speed Work Details

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Speed work is included with membership in the PB run program. Non-members may purchase speed work sessions separately. Please inquire. Speed work training includes a schedule and coaching. Fluids are provided.

Speed work sessions start a few weeks into the season after a base level of fitness has been built. Many runners believe this form of training is only appropriate for advanced runners. However, all levels of runners can benefit. Speed training develops improved running form, efficiency, power, raises anaerobic threshold, and trains fast twitch muscle fibers.

Depending upon training goals, speed work sessions may include:
  • Intervals
  • Hill repeats
  • Plyometrics
  • Pace runs
  • Fartleks
Fall 2012 Speed work sessions will be held on Wednesday evenings at Roe Park - with the exception of November sessions - these will be held indoors at Prairie Life for an additional charge. Please consult your packet for the speed work training schedules.

Run FIT Screenings

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PB offers a basic screening at the beginning of each training session. Screenings are performed by a licensed physical therapist who specializes in running. Screenings can help catch stability or mobility limitations that may contribute to a running injury. Also included, upon request, is a calculation of your lean muscle mass.

Screenings are held at Sport+Spine and FREE for PB members by appointment only. To schedule a screening, contact us. Let us know if you'd like your lean muscle mass calculated as this takes more time.
In some cases, basic stretches or strengthening exercises may be suggested. This is not a physical therapy evaluation. For information on a 90 minute evaluation including running form analysis contact Amy at Sport+Spine .

Individualized Coaching

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Personal Best limits the number of participants to 125 members. This facilitates individualized coaching for all. Each season daily training schedules are provided for a variety of marathons and half marathons. If your race is not part of this list, coach Amy will create a customized schedule for you.

Amy is happy to answer your training questions. The best opportunities for 1:1 coaching is after a group long run, at speed work sessions or via e-mail or phone.

Meet our Support Staff

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Bob has been a participant in Personal Best from its inception in 1993 and completed his hundredth marathon in October, 2010.












Doug has been running with Personal Best since 1993.







Greg is, “just trying to run two marathons a year for the rest of [his] life” and he knows, “PB will get me there.”








Back in 1996, Laurie started running with Personal Best and has “made some terrific friends… who make the miles pass more pleasantly” as she strives to complete a marathon in all fifty states before she turns sixty.









Amy has been with Personal Best since 2009 and has a passion for being healthy, fit, strong, and doing what she loves: Running! "The friends, encouragement, and support are what make running with Personal Best [a great experience for me]."







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Howie looks forward to running with Personal Best every Saturday, and can usually be found at the back of the pack.








Cris has been running with Personal Best since 2003. He tries to run at least two marathons a year and his ultimate goal is to qualify for Boston.










David runs to stay fit and provides technical support, marks the course and cheers the PB runners.










Parker provides technical support for Personal Best.










Our youngest staffer, Spencer, wakes up long before the sun to help stake flags and mile markers for the course (not pictured)