Fall 2010 Fitness Assessments

/
Personal fitness assessments are back this fall!

Find out if you have any imbalances in strength or flexibility that may decrease your running efficiency or lead to injury. Body fat is one measurement of fitness level; compare your body fat measurements now and at the end of the season (upon request).

Basic assessments will be performed by Amy Parkerson-Mitchell, licensed physical therapist and RRCA certified coach.

August 8th, 1-3:00 p.m.
August 15th, 1-3:00 p.m.
Held at Metro Walk and Run on the Southwest corner of 95th and Metcalf.

Schedule your 15-minute assessment via e-mail, phone, at packet pick-up on August 5th or the first run on August 7th.

Free to Personal Best members and Xtreme Core participants. Not a member? Join us!

Clinics

/
Fall 2013 Running Clinics
An informed runner is a successful athlete. 

This fall PB clinics will follow Sunday strength class and include dinner! Strength class is optional but we hope you will give it a try. RSVP kcrunning@hotmail.com.









Runner's 101
Sunday, August 25th
Coach Amy will review the basics of training for a half or full marathon. This clinic is great for all runners and highly recommend for those new to Personal Best or new to running long distances. Dinner includes D'Bronx pizza slice and side house salad with bottled water.












Injury Prevention and Treatment
Sunday, September 15th  
Learn how to prevent running injuries. Coach Amy, licensed physical therapist, will share the secrets to avoiding running injury as well as early recognition and treatment of the occasional and inevitable running “boo-boo" before it becomes a "thing!” Dinner includes Jimmy Johns gourmet box lunch with bottled water.

Schedule
Strength Class 5:30-6:30 p.m. (optional).
Dinner and Clinic 6:45-8:00 p.m.
Location: Sport+Spine, 105th and Marty.

Fees
Clinics are FREE to PB members
Dinner $10.00
Class $15.00 drop in for those without a class package
RSVP required – kcrunning@hotmail.com

Tulsa and Gobbler Half Marathon Summer Mileage Goals

/
Join us for our group run in Tulsa! We will have runners in the marathon, half and possibly the relay. Want to stick close to home for a half? The Gobbler Grind is a great local half marathon.

By the end of July, you should have completed a long run between 5-7 miles and your weekly mileage should be around 16-25 miles per week depending upon your running experience.

Be sure you are increasing your weekly mileage by 5% to no more then 10% per week and running at 80% of your goal race pace.

Our first run of the fall season is August 7th. We hope to see you there!

Kansas City Half Marathon Summer Mileage Goals

/
Planning to run the 2010 Kansas City Half Marathon this fall?

By the end of July, you should have completed a long run between 7-12 miles and your weekly mileage should be around 19-38 miles per week depending upon your running experience.

Be sure you are increasing your weekly mileage by 5% to no more then 10% per week and running at 80% of your goal race pace.

Our first run of the fall season is August 7th. We hope to see you there!

Running in the heat

/
It's summer in Kansas! That means it's hot and humid.

Did you know it takes four to eight weeks to adapt to the increase in heat? Adaptations include better heat transport through the circulatory system, sweating at lower temperatures, a doubling in activated sweat glands and a lower percentage of electrolyte loss in sweat.

Running in the heat can be a challenge and sometimes dangerous even once you've adapted. What can you do to play it safe and still get in your mileage?

  • Slow down - expect a 10% degradation of your speed at 85 degrees. More at higher temperatures.
  • Drink plenty of fluids and electrolytes.
  • Choose routes in the shade if possible.
  • Take walk breaks.
  • Run during cooler hours of the day (early morning or after 8:00 p.m.)
  • Run with a friend and look for signs of heat illness (see below).
  • Wear proper clothing - light colors, tanks, dry wicking materials, visors
  • Adjust your distance.
  • Be cautious - consider skipping a run if there is a heat advisory.

Signs of heat illness include:
  • Dizziness
  • Cramping
  • Clammy and red skin
  • No sweating and red skin (dangerous)
  • Goosebumps - feeling chilly in the heat

If you experience any of these signs, its time to get off the course, into the shade and cooler temperatures and time to hydrate well. Live to run another day!