Stride Clinic This Thursday, Sept. 18th

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Join us on Thursday, September 16th, 7-8:30 p.m. for the stride clinic! Form and function. Discover how proper stride can effect your performance and help prevent injury.

Coach Amy will provide a basic evaluation of your running form, present some helpful information and then all will have an opportunity to practice technique. Wear your running gear and bring a lawn chair to sit on.

Meet at Metro Walk and Run - SW corner of 95th and Metcalf.

Please RSVP to kcrunning@hotmail.com so we know how many to expect.

Jared Coones Memorial Pumpkin 5K Run/Walk

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Sam Miceli is a long time member of Personal Best Running and Fitness and friend of the Coones family. He serves on the organizing committee for this annual 5K to benefit the Jared Coones Memorial Foundation, Children's Mercy Cancer Center, Dream Factory and other organizations.

This year's run is on October 9, 2010 and starts at 8:00 a.m. You can save the last three miles of your PB training run that Saturday for the 5K. Our group run starts at 6:00 a.m. at Ranchmart (95th and Mission) so those of you running shorter can head on over after the run! KC folks, be sure to run it at your marathon training pace as this is your taper week!

Registration forms will be available at this weeks long run check-in on Saturday for those interested.

Volunteers Needed for KC Marathon Aid Station

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Personal Best is helping Metro Walk and Run to host an official aid station at the KC Marathon - mile 25.3 where the 5K, half and full go by. We need volunteers!

For those of you not running the race, this would be a great way to support local KC runners but also to cheer the many PB runners who are racing.

The marathon is on October 16th. There is a PB training run that Saturday morning that starts at 5:30 a.m. at Ranchmart (95th and Mission). We will be set up for 16 miles that morning. You can head over to the race after you finish your training run.

If you can help us out, please contact us and let us know what shift will work for you - when you can be there and how long you can stay. We need to know ASAP so we can order the volunteer shirts.

Run Safe!

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From time to time all runners, veteran and new, can use a review of running safety. Here are a few tips.

1. Be seen. With runs starting in the early morning hours before sunrise, reflective gear is important so motorists and bicyclists can see you. Running stores and sporting good stores carry vests and other items that will light you up.

2. Run defensively. You've heard of driving defensively. Use those same principles when your pounding the pavement. Even though you are running against traffic, assume that drivers are texting, looking at their GPS, sleeping or knitting...and that they don't see you.

3. LOOK! Keep your eyes on the course. Watch for ice, slick spots, construction, pot holes, bear traps (wait that's for the trail) as well as cars. If you need to look at a map, program your Garmin, tie your shoe, or apply lipstick, stop and step off the course to a safe spot.

4. LISTEN! Keep your ears open - Take out those ear buds, clean out that wax, and turn up those hearing aids particularly on parts of a course that have blind spots for both you and a driver. For example, sharp turns and steep hills.

For more on running safety, see Safety and Emergency Procedures in your PB membership packet.

A safe run is a happy run!

This Week's Run Details on Members Only Site

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Speed work is Tuesday night at Shawnee Mission Park and our Saturday run starts at Brookside (not Westport yet!) for a beautifully scenic (and hilly) run past some KC landmarks, through the Plaza, Fairway and Mission Hills. For details on all PB happenings and a map of Saturday morning's run, check out This Week with Personal Best.